Here we go!
This is your weekly dose of Golf Well: eating, thinking and training your way to a better game and a bigger life.
Creatine Supplementation.
I recently finished reading Faster, Higher, Stronger by Mark McClusky.
One section was on which supplements scientifically showed significant improvement in athletes’ performance without damaging health consequences (sorry, steroids ).
There were only two: Caffeine and Creatine.
Creatine was (unfortunately) lumped together with anabolic steroids in the Mark McGwire/Sammy Sosa baseball era.
But it shouldn’t be.
The book does a wonderful job of debunking these myths with proof.
Simply put, creatine works.
No scientists have found negative health risks (specifically on liver or kidney function) at the usual level of supplementation (3 grams a day).
I use Beachbody Performance Creatine, but any brand that is 100% creatine monohydrate will work the same.
I’m currently taking 6g/day (for past 12 months). ​​​​
I add it into my post-workout protein shake and consume 30-60 minutes after exercise.
If you’ve never taken creatine before, start with 3g/day.
1-2 Minute Breathing Exercise.
I’ve spent the better part of the past 6 months meditating and doing breath work.
When I give myself 20 minutes/day for at least 3 days straight to meditate, I notice a significant increase in my ability to focus, and I feel much calmer.
But for those days when I hit snooze in the morning don’t seem to have the time for a 20-minute meditation session, I do my best to spend 1-2 minutes taking deep, purposeful breaths.
Here’s my routine (adopted from techniques I learned using the Headspace app):
  • Sit comfortably (in a chair, on the floor, whatever works)
  • 3-5 full, deep breaths with eyes open & soft gaze
  • On last exhale, close eyes
  • Settle in with a few breaths (notice sensations in body & “sink” into seat)
  • 3-5 rounds of counting breaths (inhale: 1; exhale: 2) up to 10
  • Take a moment to let go of counting or any focus
  • Gently open eyes
Afterward, take a mental note of how you feel.
I usually go to this technique when I’m feeling especially stressed or can’t seem to focus well.
Give it a try and let me know how it goes!
Anti-Rotational Core Exercises
These are ab/core moves that help you resist twisting or turning.
Anti-rotational exercises improve both core strength and stability.
Both are important in creating the foundation for a solid golf swing.
It’s especially useful on a bumpy subway ride, too!
For a basic (but challenging) anti-rotation progression, check out this video.
Here are a few more exercises you can try, too. (No clue what language the text is in but the moves are on point! )
We all know how important core strength is in athletic and day-to-day movement.
Adding anti-rotational moves into your routine will help with everything.
I’ll share a killer AR circuit I like to do in next week’s email!
BONUS QUOTE FOR THOUGHT: “It is no measure of health to be well adjusted to a sick society.” – J. Krishnamurti
Live healthy, friends.
Questions? Don’t hesitate to reach out. The best way to find me is on Twitter or Instagram.
Miss last week’s email? Read it here.
Until next week!
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