As we approach the business end of the year, many will be wondering how to shorten the time till the festive period kicks in but we see it as an opportunity to end on a strong note - let’s tackle that and much more
What’s In Store
What’s In Store:
MOTIVATE: Don’t let the end of the year slip away into oblivion and nothingness
THINK: Are nootropics even worth the hype - they might be
LEARN: A different angle to training to failure
PRACTICE: Learning to peak - just a few key principles and a short plan
CURATE: This week X takes the spotlight, let’s see what some of our favourite creators have to offer
MOTIVATE
(Straight up motivation to fuel your workouts)
The year is ending… but you don’t have to
“Don’t count the days, make the days count.” – Muhammad Ali
By the time November rolls around, something subtle happens to most of us.
The mental calendar starts whispering:
“Ah well… the year’s nearly over anyway.”
You start easing off the gas - in training, in nutrition, in attention to detail.
I call this the December Drift. And if you’re not careful, it begins in October.
The Problem?
It’s not laziness. It’s the loss of narrative. The loss of a clear endgame before January 1st.
You stop chasing PRs. You start coasting. You justify more, expect less.
But here’s the reframe:
There are five full weeks between now and December. That’s enough time to change your body. To get leaner. To get stronger. To dial something in.
And the best way to start? Don’t.
Well - not immediately. Take 2–3 days off. Rest. Walk. Sleep. Clear the clutter.
Sometimes you have to step back to see what’s worth sprinting toward again.
This small pause isn’t weakness. It’s the start of your reset.
The Mini Reset Plan (with built-in clarity)
Step | What To Do | Why It Matters |
|---|---|---|
1. Pause | Take 2–3 days off intense training. Focus on recovery, sleep, hydration, and walks. | Break the autopilot loop. Create mental clarity before re-engaging. |
2. Name a Goal | Choose a meaningful 4–5 week goal. Ex: drop 2% body fat, nail 90% diet adherence, hit a deadlift PR. | Direction creates discipline. You can’t push toward fog. |
3. Name a Win | Pick a skill or habit to improve. Ex: sleep by 10:30pm, perfect squat form, track macros daily. | Small wins fuel big shifts. This becomes your keystone habit. |
4. Name a Date | Set your “mini finish line” before the holidays. Ex: December 20th. | Time-bounded goals create urgency. No drifting. |
5. Name the Stakes | Define your personal reward or consequence. Ex: new gear if you finish strong. | Skin in the game makes the commitment real. |
Make it visual. Print it. Track it. Stick it somewhere you see daily.
This isn’t about survival mode. This is about strategic effort with a hard edge of clarity.
Because you don’t need a “new year” to become a new version of you.
You just need a new mission.
THINK
(Your dose of critical thinking to bullet proof the mind)
You’re sitting at your desk, trying to zone in.
Your mind drifts… again.
You tell yourself you just need more coffee. Or maybe a new playlist.
But what if the real answer was a mushroom?
Enter Lion’s Mane , the nootropic you’ve probably seen floating around supplement shelves or Instagram reels. Promises of laser-sharp focus, better memory, even neurogenesis. But… does it live up to the hype?
Let’s break it down.
What Is It?
Lion’s Mane (Hericium erinaceus) is a type of edible mushroom used in traditional Chinese medicine. But unlike your average portobello, this one has bioactive compounds , specifically hericenones and erinacines , that may stimulate Nerve Growth Factor (NGF) in the brain.
NGF = proteins that help maintain and regenerate neurons.
More NGF? Potentially better learning, memory, and neuroprotection.
Where Did the Hype Start?
Much of Lion’s Mane’s popularity comes from animal studies showing boosted cognition, reduced memory loss, and even nerve regeneration. Human studies are more limited , but promising.
A 2009 double-blind, placebo-controlled trial found that Lion’s Mane improved mild cognitive impairment in older adults after 16 weeks of supplementation.
A 2020 study showed reduced depressive symptoms and improved sleep quality in menopausal women.
But here’s the key: The effects are gradual and subtle.
You’re not getting NZT from Limitless here. This is long game stuff.
Why Do People Fall for It (or Dismiss It)?
If you’re struggling with concentration, the idea of a natural brain booster sounds great.
But most folks…
Take it once and expect magic.
Don’t dose it consistently.
Combine it with a mountain of caffeine, then blame the mushroom when they crash.
Others dismiss it because it’s not a hard-hitter like Adderall or modafinil. But again , that’s not the goal.
Lion’s Mane is more like a good strength program than a pre-workout buzz: subtle at first, noticeable over time.
What Should You Know Before Trying It?
Dosage: Most studies used around 1–3g/day of Lion’s Mane extract (often in powdered or capsule form).
Form: Look for fruiting body extract, not just mycelium. Fruiting body has more active compounds.
Stacking: Can pair with coffee or other nootropics (like L-theanine) for synergy , but be careful not to overdo stimulation.
Timeline: Give it 2–4 weeks before judging effects.
What Are the Downsides?
Lion’s Mane is generally considered safe and well-tolerated in most people, with very few side effects reported in studies. However, there are some limitations and caveats:
Lack of large-scale human trials: Most of the research is in animals or small human samples. We don’t yet have strong data for healthy individuals looking for a cognitive edge.
Individual variability: Some users report no noticeable effect at all , especially if they're already well-rested and mentally sharp.
Mild side effects (rare): A handful of reports note itching, digestive upset, or rashes, possibly due to NGF-related sensitivity.
Delayed onset: It won’t help you cram for tomorrow’s presentation , this is a supplement you evaluate over weeks, not hours.
So Should You Try It?
If you’re already:
Sleeping well
Managing stress
Eating for brain health
Limiting distractions
…then Lion’s Mane might give you a slight edge.
But if you’re using it to “fix” poor lifestyle habits? You’re better off cleaning the basics first.
Think of Lion’s Mane like progressive overload for your brain , not a substitute for a good training plan.
LEARN
(Top tier research broken down to better understand fitness and health)
Core research question
Does training to muscular failure (continuing reps until you can’t lift another) lead to greater strength or muscle growth compared to stopping short of failure (non-failure training)? The authors aimed to resolve mixed findings in prior research by conducting a systematic review and meta-analysis on this topic
Research methodology
Type: Systematic review and meta-analysis following PRISMA guidelines
Studies included: 15 studies (394 participants total; all young adults)
Training types: Compared resistance training performed to failure vs not to failure
Duration: 6–14 weeks, 2–3 training sessions per week
Outcomes measured: Muscular strength and hypertrophy (muscle growth)
Statistical approach: Effect sizes (Cohen’s d) analyzed using a robust variance meta-analysis model, accounting for variables like training status, volume, and exercise type
Key outcomes
No significant difference between training to failure and non-failure for muscle strength (ES = –0.09, p = 0.198) or hypertrophy (ES = 0.22, p = 0.152)
When training volume wasn’t matched, non-failure training showed slightly better strength gains (likely because those groups did more total work).
For trained individuals, failure training had a small positive effect on hypertrophy (ES = 0.15, p = 0.039).
Body region (upper/lower), exercise type (multi/single joint), and study design (independent/dependent groups) didn’t meaningfully affect results
Practical takeaways
You don’t need to train to failure to build strength or muscle , stopping a few reps short works just as well for most people.
Failure training isn’t harmful but doesn’t add much benefit unless you’re already advanced.
Non-failure training may allow better recovery and higher overall training volume, which helps long-term progress.
For trained lifters, occasionally going to failure may help break plateaus, especially in hypertrophy blocks.
Focus on progressive overload, total volume, and consistent intensity, rather than pushing every set to failure
Study limitations
Most data came from young adults , we don’t know if the same applies to older or highly trained athletes.
Short training durations (6–14 weeks) may not show long-term differences.
Small sample sizes in many studies.
A few didn’t report adherence, and volume control wasn’t perfect in all comparisons
My takeaway
This paper reinforces a principle I often apply: training hard matters, not training to failure every time. Going all-out every set isn’t essential , it mostly increases fatigue, not growth. The best results likely come from staying 1–3 reps shy of failure most of the time, saving true failure sets for key lifts or advanced lifters chasing marginal gains. For the average lifter, mastering control, technique, and recovery delivers far more than grinding out one more rep.
Link to the paper below:
PRACTICE
(Weekly practical workout, diet and health protocols)
Peaking for a cardio event: A simple framework for a personal best
Whether you’re prepping for a 5K, a sprint triathlon, or just trying to crush your personal best on the Assault Bike... peaking is where performance science meets strategic rest. But let’s keep it real , peaking isn’t just “taper and pray.” It’s a purposeful process built on a few clear principles.
And while this is a simple 4–5 week intro-level framework, know that for elite performance, things can get way more nuanced , lactate thresholds, taper styles (linear vs exponential), glycogen supercompensation, CNS freshness, psychological arousal... the works.
We’ll save that for a deeper dive. For now, let’s lay the groundwork.
What you’re trying to do
Peaking is the art of expressing your fitness at its fullest. Not building it.
By the time you’re entering a peak phase, your base is built. The goal is now to shed fatigue, amplify sharpness, and time the performance window just right.
You’re trying to show up:
Recovered (fatigue low)
Primed (neural system firing)
Familiar (movement patterns dialed in)
Confident (psychology aligned)
It’s a balancing act between rest and rust.
The core principles
Specificity: Practice the actual event or elements close to it (distance, terrain, pacing).
Fatigue management: You need to reduce accumulated training stress without going sedentary.
Intensity maintenance: Drop volume, not intensity. You still touch high effort.
Neuromuscular freshness: Short, fast efforts keep the nervous system snappy.
Tapering: A structured reduction in load that allows supercompensation without detrain.
Mental priming: Visualization, rehearsal, and confidence-building are key , especially for solo efforts.
A simple 4-week peaking protocol
Let’s assume your goal is a 5K or 20–30 minute cardio effort (running, cycling, rowing).
Adjust distances, intensities, and modalities as needed.
Week 1: Final load
Goal: Hit your last big workout. Volume is still normal.
Key Session: Long interval session at or just above race pace (e.g. 5x1K @ 5K pace with 90s rest)
Secondary Focus: Maintain total volume; nail your nutrition and sleep routines.
Fatigue level: High
Week 2: Start of taper
Goal: Reduce volume by ~30%, keep intensity.
Key Session: Race pace simulation, ~60–70% of target distance.
Secondary Focus: Drop accessory sessions; begin mobility/recovery emphasis.
Fatigue level: Moderate, trending down
Week 3: Sharpen
Goal: Volume is down ~50%. Begin feeling fresher. Inject some speed.
Key Session: 4–6 short intervals at faster than race pace with long rests (e.g. 400m sprints)
Secondary Focus: Mental priming , visualizations, familiarization with course or pacing plan
Fatigue level: Low
Week 4: Peak
Goal: Minimal volume, just enough to stay sharp.
Key Session: Strides or race-pace openers 3–4 days out (think 2x1K @ race pace)
Secondary Focus: Full recovery focus , sleep, carbs, hydration, calm.
Fatigue level: Super low. CNS should feel snappy
Race Day (or PB attempt): Execute. No new gear. No changes. No extra warmup gimmicks. Just show up and do what you trained for.
Final Tips
Don’t overdo the taper. People often rest too much, lose sharpness.
Watch the mind games. You’ll feel sluggish in taper week. That’s normal. Trust the bounce.
Carbs matter. Your race effort is likely glycogen-dependent. Don’t show up depleted.
Stick to routine. Eat, sleep, move , like it’s just another training day.
Remember: This is a foundational framework. There are entire books on periodized peaking for endurance performance , covering everything from taper typologies to HRV tracking and beyond. But before you get fancy... start here, master the basics, and learn how your body responds.
Next time you aim for a PB, don’t just train harder , peak smarter.
CURATE
The roundup (a collection of some of the latest and most useful content from around the internet):
We have 4 great pieces for you this week:
As mentioned we explore the best X has to offer. Let’s take a look at 4 great pieces
Chris Beardsley on muscle damage and recovery
Chris Beardsley challenges a long-held belief in hypertrophy research , that muscle damage happens during training due to mechanical tearing. Instead, he explains, the damage occurs after the workout through biochemical processes involving calpains and inflammation. The graph he shares illustrates that no muscle damage appears before six hours post-exercise, peaking at 48 hours. It’s a reminder that recovery and adaptation are biochemical, not purely mechanical, and that understanding these processes can refine how we program training frequency and recovery.
Read here
Dan Go on supplements for healthy aging
Dan Go shares a personal look at how he’s helping his aging parents stay strong, sharp, and energetic through supplementation. After years of research, he’s narrowed it down to five key supplements that have the greatest impact on longevity and cognitive health. His goal is simple , to give his family the same foundational tools for aging well that he’s built his own routines around. The full list and rationale appear in his upcoming newsletter.
Read here
Dr. Rhonda Patrick on the true enemy of sleep
In her latest discussion, Dr. Rhonda Patrick highlights how effort itself can sabotage sleep. Joined by Dr. Michael Grandner, she unpacks how insomnia often stems from learned wakefulness , where the mind associates the bed with vigilance, not rest. The episode explores strategies to retrain the brain to anticipate sleep naturally, detect undiagnosed sleep apnea, and enhance sleep quality through behavioral and nutritional adjustments. This conversation reframes sleep not as something to chase, but as something to allow.
Read here
Brad Schoenfeld questions study results on creatine and beetroot
Brad Schoenfeld raises an eyebrow at new research claiming remarkably high rep performance at 70–80% of 1RM following acute supplementation with creatine and beetroot. He questions the plausibility of these results, noting that creatine typically requires chronic loading to saturate phosphocreatine stores. His comments highlight the importance of interpreting outlier data critically , especially when findings appear to contradict established physiology.
Read here
To everyone that keeps reading and keeps helping to grow this newsletter I truly appreciate you. If you know of anyone in your immediate circle that may enjoy this newsletter please just forward this newsletter to them and tell them to subscribe at the link below:
Wishing you all the best in your fitness journey
The FitnessHacker
