October 2026 Edition
🌾 Supplement Spotlight: Psyllium Husk
Fibre: The Macro We Don't Talk About Enough
We spend a lot of time talking about protein, carbohydrates and fats, but there's another number I'd like more of our members to start paying attention to: Fibre.
Getting enough fibre supports digestive health, cholesterol levels, blood-sugar regulation, satiety and overall cardiovascular and metabolic health.
And the reality is that many people simply aren't getting enough.
🎯 How Much Fibre Should You Aim For?
A good general target is approximately:
25–38g of fibre per day or roughly:
14g per 1,000 calories consumed.
Your first priority should always be fibre-rich whole foods: vegetables, fruit, berries, beans, lentils, whole grains, nuts and seeds.
But just like protein, knowing what you should eat and consistently hitting the target are two different things.
That's where I really like psyllium husk.
🥄 Why Psyllium Husk?
Psyllium is a soluble, gel-forming fibre that can be an incredibly simple addition to your daily nutrition.
❤️ Supports Heart Health
Regular psyllium intake can help reduce LDL cholesterol as part of a healthy diet.
🩸 Supports Blood-Sugar Control
Its gel-forming properties slow digestion and can help moderate the blood-glucose response to meals.
🦠 Digestive Health & Regularity
Psyllium helps normalize stool consistency and supports regular bowel movements. Not just for constipation. This stuff helps clean the highway for smooth consistent traffic flow.
⚖️ Satiety
Because it absorbs water and forms a gel, psyllium can help increase fullness, another useful tool when managing calorie intake and body composition.
💡 How I Use It
I'm a big believer in food first, supplement the gap.
If you're consistently getting plenty of vegetables, fruit, whole grains, legumes and other fibre-rich foods, great.
But if you're regularly falling short of your fibre target, adding psyllium husk is one of the simplest ways to help close that gap. I personally take 10-15 grams daily.
Mix with water or a drink of choice, mine is my greens, but this needs to be consumed immediately, like a shot, as it will turn to the gel very quickly. So mix and chug!
Start with a smaller serving and gradually increase your intake. Always take psyllium with plenty of liquid, and do NOT take it dry.
Coach's Tip
Don't suddenly double your fibre intake overnight. If you're currently eating 10–15g per day, gradually work your way upward and allow your digestive system time to adjust.
Eat your plants. Know your fibre intake. Use psyllium to help fill the gap. 💚
🍳 Renegade Recipe of the Month
🍲 Recipe of the Month
Butternut Squash, Ground Turkey & Rice Casserole
As the weather starts to cool down, this is an easy high-protein comfort meal that's great for dinner or prepping ahead for the next day.
It combines lean ground turkey, wild rice, butternut squash and Swiss cheese for a balanced meal with plenty of protein and carbs to support your training.
Important: The full recipe makes 2 servings. The nutrition below is for ONE serving — half of the prepared casserole.
📊 Nutrition — Per Serving
🔥 544 Calories
💪 41g Protein
🍚 59g Carbs
🥑 19g Fat
Full recipe = 2 servings
🛒 Ingredients — Makes 2 Servings
2 cups (328g) cooked wild rice
360g butternut squash
½ cup (66g) low-fat Swiss cheese
4 tsp salted butter
½ cup (120g) chicken broth
1 tsp garlic powder
160g cooked ground turkey
Cooking spray
Salt to taste
👨🍳 Directions
Preheat the oven to 180°C / 350°F.
Halve the butternut squash, remove the seeds and cut it into bite-sized pieces.
Place the squash in a pot, cover with water and boil for 10–15 minutes, until lightly softened. Drain and set aside.
Lightly spray a baking dish with cooking spray. Add the cooked wild rice, squash and ground turkey. Season with salt and garlic powder.
Add small amounts of butter throughout the dish, pour in the chicken broth and sprinkle the Swiss cheese over the top.
Bake for approximately 15 minutes, or until the top is lightly toasted.
Allow it to cool slightly, divide into two equal portions, and enjoy!
💡 Coach's Tip
This recipe is a great example of how a balanced meal doesn't need to be complicated. You've got 41g of protein per serving, a solid source of carbohydrates to fuel training, and some vegetables built right into the meal.
Pair it with a side salad or some extra vegetables to increase the fibre and micronutrient content—especially fitting with this month's focus on getting more fibre into your diet.
Cook once. Get two meals. Make hitting your nutrition targets easier. 💚
📅 What's Happening
🏔️ CHALLENGE OF THE MONTH: CARRY TO BANFF… AND BACK! 🏔️
We’ve rowed the Elbow and back, and turned back again! Amazing work team!
Now we’re taking this challenge on the road… sort of.
This month, we’re working together to accumulate 130,000 metres of loaded carries, roughly the distance from Renegade to Banff and back! 💪
🎯 THE GOAL: 130,000 METRES
Every one-way trip down the turf = 30 metres = 1 tick on the board.
That means as a gym, we need to rack up:
4,333 TICKS 😳
🧳 HOW TO CARRY
Any loaded carry variation counts:
💪 Farmer Carry 🏋️ Front Rack Carry 🔥 Suitcase / Single-Arm Carry 👊 Mixed Carry …or any other loaded carry variation your coach throws at you.
⚖️ MINIMUM LOAD
Women: 50+ lbs total Equivalent to 2 Blue Kettlebells
Men: 70+ lbs total Equivalent to 2 Yellow Kettlebells
Carries can be worked into your training or added before or after your workout.
Every time you complete a 30m length, add ONE TICK to the board.
A few trips here. A few there. It all adds up.
130,000 metres. 4,333 lengths. One gym.
🏔️ Let’s carry ourselves to Banff and back! 💪
#RenegadeStrong
