Debrief #2

☀️ Good morning folks! Rise and shine 👋 

We have some amazing content for our 2nd edition of Salus Debrief!

In today's email: (5’min read)

• Top Wellness Trends to Watch

• Healthy recipes + supplements tips

• An athlete’s toolkit in search for performance

• CBD and Psychedelics in Sports Performance

• And some great books, podcasts, gym, run club and recovery tips!

💆 Holistic Wellness

Top 2024 Wellness Trends

According to the Global Wellness Summit's 2024 report, there are over 10 major trends blooming and developing as we speak and we selected 5 that we believe are the leading and most promising ones:

• Climate-Adaptive Wellness 

• Longevity Wellness  

• Sports & Wellness Finds Its Footing in Hospitality 

• The Home as Highest-Tech Health Hub 

• Wellness Real Estate

Some stats and interesting facts:

• US remains the undisputed goliath in wellness spending, with an annual market worth $1.8 trillion.

• Almost all the top-25 wellness markets have seen strong growth since the pandemic, with the UK, the Netherlands, the US, Mexico, Canada and Australia as standouts, surpassing their pre-pandemic market sizes by 120% or more.

• Globally, the wellness economy drives 5.6% of total GDP—so, roughly 1 in every 20 “dollars” spent by consumers worldwide is on wellness.

• Americans spend an average of $5.300 a year on wellness vs a lower average for Europeans going from €700 to €3.200 (European Commission Reports)

For more info, HERE's the report.

Quick & Easy Meals:

• Mediterranean Quinoa Bowl: Combine cooked quinoa with chopped veggies like cucumber, tomatoes, olives, and feta cheese. Drizzle with lemon vinaigrette and enjoy a protein-packed, fiber-rich lunch.

• Salmon with Roasted Vegetables: Bake salmon on a sheet pan with colorful veggies like broccoli, sweet potatoes, and red onions for a nutrient-dense and flavorful dinner.

• Lentil Soup with Whole-Wheat Bread: This hearty soup is packed with protein and fiber, perfect for a cozy and satisfying meal.

Sweet Treats:

• Chia Seed Pudding with Berries: Soak chia seeds in almond milk overnight with a touch of maple syrup. Top with fresh berries and nuts for a healthy and delicious breakfast or snack.

• Baked Sweet Potato with Cinnamon: Bake a sweet potato and top with cinnamon and a sprinkle of sea salt for a guilt-free dessert with warming spices.

• Dark Chocolate Bark with Nuts & Dried Fruit: Melt dark chocolate, spread on a baking sheet, and top with chopped nuts, seeds, and dried fruit for a satisfying and antioxidant-rich treat.

Supplement Tips:

Remember: Consult your doctor before starting any new supplements.

• Vitamin D: Supports bone health and immune function, especially important in winter months.

• Magnesium: Promotes relaxation and sleep quality, aiding in stress management.

• Omega-3 fatty acids: Found in fish oil, they offer heart and brain health benefits.

• Probiotics: Support gut health and digestion, crucial for overall well-being.

🎯 Peak Performance

Mental & Physical Challenges: Embracing the Climb

The path to peak performance isn't paved with ease. You'll encounter mental roadblocks like self-doubt, fear of failure, and performance anxiety. These challenges aren't enemies, but opportunities for growth. Embrace mindfulness practices like meditation to quiet your inner critic and cultivate mental resilience. Remember, physical challenges go hand-in-hand with pushing your limits. Listen to your body, prioritize recovery, and fuel it with nutritious foods for optimal performance.

Athlete Mindsets: Learning from the Champions

Elite athletes embody the spirit of peak performance. They cultivate grit, determination, and unwavering focus. They understand the power of visualization, setting ambitious goals, and celebrating small wins. Learn from their mental training routines, including visualization exercises, positive self-talk, and mental rehearsal, to build your own unshakeable mindset.

Tips & Recommendations: Tools for Your Toolkit

1. Start with self-awareness: Identify your strengths, weaknesses, and values. What truly motivates you?

2. Set SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound goals keep you focused and motivated.

3. Embrace a growth mindset: Believe in your ability to learn and grow, even when faced with setbacks.

4. Develop a routine: Consistency is key. Build a daily routine that supports your physical and mental well-being.

5. Seek support: Surround yourself with positive and supportive individuals who believe in you.

6. Celebrate your wins: Acknowledge your achievements, big and small, to stay motivated and energized.

7. Continuously learn: Read books, listen to podcasts, and attend workshops to expand your knowledge and skills.

Book & Podcasts Recommendations:

• "Mindset: The New Psychology of Success" by Carol Dweck

• "Grit: The Power of Passion and Perseverance" by Angela Duckworth

• The Diary of a CEO with Steven Bartlett

• The Drive, Petter Attia

Peak Performance Athlete of the Month: Sir Lewis Hamilton

We could not send this newsletter without mentioning one of the biggest news of the last decade in the sports industry, more specifically Formula 1, with the incredible news of Lewis Hamilton's move to Ferrari in 2025, ending is 12 years and incredible run with Mercedes. For those who are not familiar with this amazing partnership, maybe this will help:

• 7 world championships (6 with Mercedes, 1 with McLaren), 103 wins, 100 pole positions, 197 podiums (won't bring all his record breaking stats in here, but it's worth the research 😉 )

Apart from the fact that moving to your biggest competitor in such a high performing competitive landscape is already a big deal, it's also a major move because:

• Ferrari's last title is Raikkonen's in 2007 (2008 is Hamilton's 1st title).

• Rumored to be a $100 million deal, which would make Lewis Hamilton the best F1 paid driver in history but also one of the most paid athlete in the world.

• Hamilton's status and global ion in social media, fashion, sports and other industries will enable great partnerships and visibility for brands helping creating value for Ferrari as well for the coming years.

• The effects can already be seen with the Ferrari stock (RACE) increasing by 12.6% on the announcement day, adding $7 billion to their market cap.

• And finally, for F1 lovers, this means one of the greatest (if not the greatest stats/records wise) pilot with the best and most iconic motorsport brand and Italian loved Ferrari

🗞️ Salus Paper

We are amateur athletes and therefore always seeking for our best performances in every training and recovery sessions. We also research and read quite extensively on sport nutrition and supplements. We noticed many athletes (both friends and online), coworkers and friends asking about what CBD could do in terms of performance and recovery. So we decided to research about it and bring some results here, and we added psychedelics in it as this is also a growing topic within the sports research community. .

CBD and Psychedelics in Sports Performance

The realm of sports performance enhancement is constantly evolving, with athletes and researchers alike seeking the next potential edge. In this arena, both cannabidiol (CBD) and psychedelics have piqued curiosity, but their true impacts remain hazy due to limited and inconclusive research. Let's delve deeper into what we know (and what we don't) about their potential influence on athletic prowess.

CBD: A Budding Enigma

CBD, a non-psychoactive compound found in cannabis, has generated significant interest for its potential therapeutic properties. While research on its effects in sports performance is still nascent, some hints are emerging:

Possible Benefits:

• Anxiety Reduction and Sleep Improvement: By mitigating pre-competition jitters and promoting better sleep, CBD could enhance recovery and optimize training routines.

• Anti-inflammatory Properties: Some studies suggest CBD's potential to reduce inflammation, potentially aiding in pain management and muscle soreness, crucial for optimal performance.

Unanswered Questions and Cautions:

• Inconclusive Evidence: Despite anecdotal reports and preliminary studies, definitive proof of CBD's performance-enhancing effects remains elusive. More rigorous research is needed to draw concrete conclusions.

• Regulatory Hurdles: The presence of even trace amounts of THC, the psychoactive component of cannabis, in certain CBD products can violate anti-doping regulations, posing legal challenges for athletes.

Psychedelics: A Tricky Terrain

The landscape surrounding psychedelics like LSD, psilocybin, and MDMA in sports performance is even more shrouded in mystery. While some athletes anecdotally report benefits like:

• Enhanced Focus and Clarity: Improved concentration and heightened awareness could theoretically translate to better decision-making and execution in certain sports.

• Reduced Pain Perception: Psychedelics might elevate pain tolerance, potentially allowing athletes to push through discomfort during training or competition.

However, venturing into this territory brings significant concerns:

• Unpredictable and Potentially Dangerous Effects: The psychoactive nature of psychedelics can lead to unpredictable reactions, including anxiety, hallucinations, and impaired judgment, posing serious safety risks during physical activity.

• Ethical Quandaries: The ethical implications of using performance-enhancing substances, even those derived from natural sources, are complex and require careful consideration, especially when competitive advantage is at stake.

The Bottom Line: Proceed with Caution

Both CBD and psychedelics represent intriguing, yet under-researched, avenues in the realm of sports performance. While some potential benefits exist, significant uncertainties and ethical considerations cloud the picture. Athletes considering these substances should exercise extreme caution, thoroughly research potential risks and benefits, and consult with qualified healthcare professionals and sports governing bodies before making any decisions. Remember, safety and ethical responsibility should always trump the pursuit of performance enhancement.

^Sources:

^{National Center for Complementary and Integrative Health (NCCIH): https://www.nccih.nih.gov/health. Journal of Sports Medicine and Doping Science: https://www.hilarispublisher.com/sports-medicine-doping-studies.html.Johns Hopkins Center for Psychedelic and Consciousness Research: https://hopkinspsychedelic.org/}

⚡️Salus Tips

This months recommendations 💥 

• Want to feel inspired by running and find your next RUN 🏃 Club in Europe?

  • RunLifestyle 

• Based in Brussels? Then come run with our good friends at

  • Cadence Athletics (join on Strava)

• Spending few days in London and need an amazing GYM 🏋️ to get your workout done? (they have day passes 😉 , you're welcome)

  • GYMBOX 

• Want to CYCLE 🚴 and have fun in Paris?

  • Dynamo Cycling

• Prefer to focus on RECOVERY? Cryo, infrared sauna, spa, ice bath 🧊?

  • Mix Brussels

  • Octane Paris

  • Renessence Amsterdam

🙏 Last but not least

Thank you for reading Debrief #2 and your feedback is more than welcomed!

It would mean the world to us if you could support this new project by:

• Referring friends, colleagues and family members

• Sharing this newsletter on your social networks if you enjoyed it  🙏 

Cheers ✌️, Salus out 👋