The Scoreboard 💯

Where the action happens: A spotlight on this week's top sporting moments.

Euro 2024: is Germany Headed to the Final?

Germany is set to face Denmark in the Euro 2024 Round of 16. If they conquer the Danes in Dortmund, here’s a look at their potential path to glory in Berlin.

Round of 16: Denmark

First up, Germany faces a well-organized Denmark side boasting talents like Rasmus Højlund, Jonas Wind, and Pierre-Emile Højbjerg. With center-back Jonathan Tah suspended, Borussia Dortmund’s Nico Schlotterbeck will likely partner with Real Madrid’s Antonio Rüdiger.

Coach Julian Nagelsmann might also start Niclas Füllkrug, whose goal-scoring record in a Germany shirt is impressive.

Germany should dominate possession, and if they stay disciplined, a quarter-final spot is theirs.

Quarter-finals: Spain

Assuming Germany overcomes Denmark, they’ll likely face Spain, who have been flawless so far, winning every match and conceding no goals. Playing in Stuttgart, Germany needs to disrupt Spain’s fluid football and capitalize on any chances.

The focus will be on Rüdiger to contain Álvaro Morata and Jamal Musiala to drive the attack. Watch out for Germany’s full-backs, as Spain’s wingers, Nico Williams and Lamine Yamal, could exploit this weak spot.

With the home crowd’s support and clinical finishing, Germany can edge past Spain.

Semi-finals: France

If Germany reaches the semi-finals, they could face France, who would have likely battled past Belgium and Portugal. France may not have dazzled in the group stages, but by the semi-finals, they’ll be formidable.

Germany’s defense will be tested, but it’s all about seizing scoring opportunities.

Expect a masterclass from Toni Kroos to neutralize France’s midfield, particularly N’Golo Kante. With strategic play and resilience, Germany can secure a spot in the final.

Final: Netherlands

The dream scenario sees Germany meeting the Netherlands in the final, reminiscent of their 1988 semi-final clash. The Dutch may not be the strongest team on paper but have a favorable draw leading up to the semi-finals.

A win against Austria could set up a thrilling showdown. Germany will thrive on this rivalry, with Jamal Musiala likely spearheading the attack.

Although the German full-backs will be under pressure, the central pairing of Tah and Rüdiger should hold firm. This match promises to be an open, exciting contest.

As the legendary Gary Lineker once said: “Football is a simple game – 22 men chase a ball for 90 minutes and at the end, the Germans always win.”

Will this hold true for Euro 2024? Only time will tell.

The Recovery Room 🔋

Insights and tips for keeping your body game-ready and resilient.

When Snoozing Becomes Losing

We all know catching those Zs is crucial for crushing it on the field, but did you know you can overdo it?

Too much sleep can be as bad as pulling an all-nighter before game day. Let's dive into the world of oversleeping and how it might be sabotaging your gains.

What's the deal with oversleeping?

Oversleeping, or as sleep nerds call it, "long sleeping," is when you're regularly clocking in more than 10 hours of shut-eye per night.

Sure, occasionally sleeping like a bear in hibernation after a brutal workout is fine, but if it's happening all the time, something might be up.

Why are you sleeping like Rip Van Winkle?

• Sleep debt catching up: Been burning the candle at both ends with intense training? Your body might be trying to cash in on all those sleep IOUs on rest days.

• Health shenanigans: Sleep disorders, depression, or other sneaky health issues could be the culprit.

• Meds messing with you: Some medications can turn you into Sleeping Beauty (minus the prince and the century-long nap).

• Head injuries: Turns out, head injuries and oversleeping might be besties. Who knew?

And the signs show during the daytime too.

The effects of oversleeping?

• Daytime zombie mode

• Constant napping

• Lost appetite

• Brain fog

How oversleeping is killing your game

• Reaction times, coordination, and energy levels lower than ever? Oversleeping could be the villain.

• When you're foggy and unfocused, you're more likely to pull a hammy or face-plant during burpees.

• And we're not talking muscle here. Oversleeping can mess with your metabolism, potentially leading to weight gain.

Time to wake up and smell the pre-workout!

• Channel your inner Sherlock and track your sleep for a week. Note how long you're out, how you feel, and any weird dreams about winning gold medals.

• If you're concerned, chat with a healthcare pro. They can make sure there's nothing funky going on health-wise.

• Create a bedtime routine that would make your coach proud. Consistent sleep schedule, zen bedroom vibes, and no caffeine-fueled Netflix binges before bed.

Remember:

Quality sleep is your secret weapon for dominating your sport. But like that extra scoop of protein powder, more isn't always better.

If you think you're in a sleeping beauty situation, don't be afraid to reach out for help.

By tackling the root cause, you'll be back to optimal sleep and peak performance faster than you can say "Just five more minutes."

Now go forth and conquer, you well-rested warriors!

The Training Ground 🏋️

Your go-to for innovative workouts and strength-building secrets.

Bryan Johnson’s Anti Aging Playbook

Unless you’ve been living under a rock, you’ve probably heard about this guy.

Bryan Johnson's giving it his all with a workout routine that's turning back the clock. His goal? Reverse aging with the ‘perfect’ lifestyle.

Let's break down the game plan when it comes to sweating:

Johnson's not messing around.

He's clocking in a solid hour every day, crushing about 25 exercises.
It's like a full-body tune-up for your biological engine:

• Cardio that counts: Three times a week, he's cranking up the heat with HIIT sessions. Because why jog when you can sprint away from aging, right?

• Weekend warrior status: Saturdays and Sundays? He's taking his fitness show on the road with some good old-fashioned hiking. Nothing like fresh air to keep you feeling young!

From sled pulls that'll make you question gravity, to squats that'll have your legs feeling 18 again, Johnson's routine is as diverse as a buffet at a health food convention.

Get this: Johnson's fitness scores put him in the top 10% of 18-year-olds in bench press, VO2 max, leg press, push-ups, and grip strength.

Talk about turning back the clock!

Here's a peek at Johnson's weekly schedule:

• 4.5 hours of moderate exercise (zones 2-4)

• 1 hour of light exercise (zone 1)

• 1.5 hours of vigorous exercise (zone 5)

He’s not trying to be the next Olympic athlete or Mr. Universe. His goal? Slowing down aging and keeping his health in tip-top shape.

Johnson's daily workout is a mix of exercises including:

• Backwards sled pulls

• A variety of posture exercises

• Strength training for every muscle group you can name

• Stretches that'll make you more flexible than your work-from-home schedule

The proof is in the anti-aging pudding.

After two years of this regimen, Johnson's results are mind-blowing:

• Reversed his epigenetic age by 5.1 years

• Slowed his aging pace by 31 years in just 18 months

• Now aging slower than the average 10-year-old

• Optimal muscle and fat levels that would make a fitness model jealous

• Over 50 optimal clinical outcome biomarkers

• Fitness tests matching those of an 18-year-old

So there you have it.

This routine is definitely no joke, but it's certainly producing some eye-popping results. While we can't all dedicate our lives to reversing the aging process, there's some food for thought here.

The Fuel Station 🥗

Elevating your game with the best news in nutrition.

L-Carnitine: Your Ticket to Peak Performance?

Last week, when I got into my gym, I noticed too late that I had left my precious bottle of water at home.

Such a shame, but I wouldn’t have let those overpriced bottles in the automatic distributor win over my terrible mistake.

So I decided to opt for something I knew would boost my workout.

And that’s where I tried L-Carnitine-enabled water.

But what’s the deal with it?

L-carnitine is an amino acid derivative that your body produces naturally.

Think of it as a cellular Uber for fatty acids, shuttling them into your mitochondria (the powerhouses of your cells) to be burned for energy.

While your body makes its own L-carnitine, you can also get it from food or supplements just like I did.

There are different types of it:

1. L-carnitine: The standard form

2. Acetyl-L-carnitine (ALCAR): With brain-boosting potential

3. Propionyl-L-carnitine: May improve blood flow

4. L-carnitine L-tartrate: Popular in sports supplements

Potential benefits:

1. Weight management

   • May help with fat burning and weight loss

   • Could reduce body mass index (BMI)

   • Might target stubborn belly fat

2. Exercise performance

   • Possible improvements in recovery time

   • May increase muscle oxygen supply

   • Could boost stamina and delay fatigue

   • Potential reduction in post-workout muscle soreness

3. Brain function

   • ALCAR form might enhance cognitive performance

   • Could help maintain brain health as we age

4. Heart health

   • Potential to lower blood pressure

   • May improve heart function

   • Could help balance cholesterol levels

5. Blood sugar control

   • Possible benefits for those with type 2 diabetes

   • Might improve insulin sensitivity

Generally, L-carnitine is considered safe for most people when taken in doses up to 2 grams per day. However, some might experience mild side effects like heartburn or indigestion.

As always, it's smart to chat with your doc before adding any new supplement to your routine.

If you're not keen on supplements, you can get L-carnitine from your diet:

• Beef: 139–143 mg per 3.5 oz

• Pork: 25–61 mg per 3.5 oz

• Chicken: 13–34 mg per 3.5 oz

• Milk: 40 mg per 3.5 oz

Pro tip:

Your body absorbs L-carnitine better from food than from supplements.
Supplements, instead, might be worth considering if you:

• Follow a vegetarian or vegan diet

• Are an older adult looking to maintain muscle mass

• Have certain health conditions (consult your doctor)

Effective doses vary, but here's a general guide:

• Acetyl-L-carnitine: 500–3,000 mg per day

• L-carnitine L-tartrate: 1,000–4,000 mg per day

• Propionyl-L-carnitine: Around 2 g per day

It's not a magic bullet, but when combined with a solid training program and balanced diet, it might give you that extra edge you're looking for.

Remember, supplements are just that – supplementary.

They're not a substitute for hard work and smart training.

Keep crushing those workouts, fuel your body right, and consider L-carnitine as a potential addition to your well-rounded approach to fitness.

This Week’s Champion

Aaron Judge continues hot streak with 30th homer despite Yankees' struggles.

Aaron Judge hit his 30th home run of the season in the Yankees' 82nd game, matching his pace from 2022 when he set an AL record with 62 homers.

Judge's two-run shot off Danny Young in Wednesday's game was his second homer in the series and his 287th career homer, tying Bernie Williams for seventh in franchise history.

He's now joined Babe Ruth as the only Yankees to hit 30 homers before July.

Since May 1, Judge has been on fire, batting .379 with a 1.412 OPS, 24 homers, and 17 doubles in 49 games.

This season, he’s hitting .309/.433/.712 with 60 walks.

Can he continue this streak and lead the Yankees back to winning ways?

Funniest Memes in Play

Source

Source

Source