Fuel for ambition

MIND
Rethinking Food as Fuel

I’ve realised something: I can predict the quality of my day - my focus, mood, and energy levels - simply by looking at what I’ve eaten or drank.

Not enough water? Fatigue kicks in. Skipped a meal? I’m shorter-tempered and less productive. It’s fascinating how much food impacts not just the body but also clarity, stamina, and emotional balance.

As someone who obsesses over detail and loves diving into the why behind everything, I’ve been rethinking food. I want the science, the real, meaty insights, but I also want actionable simplicity. Because let’s be honest, life is too chaotic for endless research every time you pick up a fork.

This is where The Captain’s Log comes in.

My goal? To do the digging, cut through the noise, and share the juicy, actionable parts with you. It helps me refine my ability to turn complexity into simplicity, and it gives you an easy, trustworthy source for insights.

Win-win.

My Experiment: Cutting Sugar and Caffeine

This week, I cut out sugar and caffeine entirely to see how my energy and recovery would shift. The results were... interesting: it was a ride

• Days 1-2: Headaches, fatigue, and serious cravings.

• Day 3: A breakthrough, steadier energy, sharper focus, and no afternoon crashes.

• By the end of the week: My WHOOP data showed improved sleep quality, a lower resting heart rate, and a noticeable reduction in mental fog.

It wasn’t easy, but it reminded me how much these small, everyday choices shape how we perform and feel.

Check it out, my whoop scores… first my sleep started to decline, rapidly….

My body struggled to adjust, and my recovery data mirrored this decline before finally stabilising as I adapted.

(yes, I’ll keep you posted!)

Lessons Learned:

I’ve spent years grabbing whatever was quick and convenient, treating food as an afterthought in the hustle of building companies. But here’s what I’ve learned:

Ambition demands nourishment, not just calories, but intentional choices that fuel both the body and mind.

This year, I’m committing to small, sustainable changes that make a difference. Here’s what’s working for me so far:

• Simplify Nutrition: Balanced meals with protein, healthy fats, and whole carbs. No overthinking.

• Hydration is Key: Starting each day with water instead of caffeine changes everything.

• Mindful Eating: No screens, no rushing, just taking time to enjoy and connect with the moment.

BODY
The Engine of Growth – My Quarterly Routine

Building a strong foundation for growth starts with the body, it’s the engine that drives everything else. Over the past quarter, I’ve refined a routine to support my mind, energy, and resilience. The focus? Essentials that deliver results without overcomplicating things.

Here’s what I’m working on:

Core Supplements (Daily)

• Heights Capsules: Covering essential vitamins and minerals for overall balance.

• Lion’s Mane Mushroom: Boosting cognitive clarity and focus.

• Omega-3: Supporting brain health and fighting inflammation.

• Magnesium Glycinate: Aiding relaxation and deeper sleep.

• Vitamin D3 + K2: Strengthening immunity and bone health, especially during winter.

• Ashwagandha: Regulating stress and enhancing energy.

• Protein Powder: Supporting muscle recovery post-workout.

Food and Nutrition

• Meal Prep Service (Frive - I am testing it): Nutritionally balanced, high-protein meals for lunch and dinner, because convenience doesn’t have to sacrifice quality.

• Breakfast: Overnight oats with chia seeds, nut butter, and blueberries. Simple, nutrient-packed, and an energy booster.

Fitness Support

• Pre-Workout: Cordyceps Mushroom for clean, sustained energy.

• Post-Workout: Whey protein shake and banana for recovery and glycogen replenishment.

• Hydration: Electrolytes during workouts to maintain performance and recovery.

Lifestyle Habits

• Calisthenics (3x/week): Push-ups, pull-ups, dips, squats, and planks. Strength through simplicity (no membership needed either!)

• Sleep (7-9 hours): Prioritising rest with a weighted blanket and magnesium for deeper, more restorative sleep.

• Focus Blocks: Using the Pomodoro Technique to stay sharp and productive throughout the day.

Upgrades for Performance

• Cold Showers or Ice Baths: Boosting dopamine and reducing inflammation, mental clarity in minutes (check out my buddies place (OMG!!) Sauna & Plunge).

• Meditation (10 mins/day): Enhancing focus and emotional regulation.

• Journaling: Reflecting on goals and progress to stay grounded and aligned.

Why This Matters:

This routine isn’t about perfection, it’s about sustainability. It’s designed to create a foundation that supports both mental and physical performance without overwhelming my schedule.

EXPLORATION
Bold Ideas and Daily Discoveries

This year, I’ve started booking events that align with my passions, space, Web3, and innovation. I’m going solo for now, but the plan is to find like-minded individuals who share these interests. One event a month is my commitment to exploring what’s out there and diving deeper into the things that fuel my curiosity.

Why? Because this exploration is tied to something exciting we’re building; The Mission Log. It’s a project that mirrors the format of this newsletter but focuses entirely on business: the hedge fund, venture arm, private equity (our bread and butter), and the REITs we’re tracking as a group. Stay tuned for more on that.

This Week’s Realisation

Exploration isn’t just about travelling to new places, it’s about uncovering the unknown in the everyday.

Take nutrition, for example. Did you know that ancient cultures used mushrooms like Lion’s Mane and Cordyceps not only as food but as tools for healing and focus? Or that blueberries, a humble fruit, are packed with antioxidants that support brain health and regeneration?

The more I dig into these discoveries, the more I realise the world itself is an endless map of exploration.

My Exploration This Week

1. Lion’s Mane:
   Ancient wisdom meets modern neuroscience. This mushroom has been a game-changer for mental clarity and focus (thanks to the old man on this one! I found some on his desk the other week, so asked about them!)

2. Cold Exposure:
   For centuries, cultures have used cold water to build resilience and reduce inflammation. My first plunge wasn’t pretty, but the mental clarity afterward was wild. Shout out to my best mate Max, his sauna and plunge in Shoreditch is next-level.

3. Frive and Meal Prep:
   Convenience and health don’t have to be at odds. I’m experimenting with structured meal delivery to see how it supports both physical health and mental bandwidth.