The Whenever Weekly 🤷🏻‍♂️

---

Thursday Three (on a Sunday… yeah, I know)

Look, at this point I might need to rebrand this thing as the Whenever Weekly. But hey—practicing imperfect action is a thing right?

This week I want to talk about a sneaky little topic: drinkable calories.

If you’ve ever tracked your intake even loosely, you probably had a moment of realisation around just how many calories you might be drinking in a day. Not in the form of cocktails or beers (we’ll leave that for another week), but in the everyday stuff we barely think about.

Take coffee.I start most mornings with a flat white. That’s a solid 120-ish calories. Some days, if the engine’s slow to turn over, I’ll grab a second. Now I’m already 240 calories deep—and I haven’t eaten anything yet. Am I suggesting switching to hot water with lemon? Absolutely not.

But those decisions add up.

Then there’s juice. A glass with breakfast? 100+ calories, easy. Or maybe a green smoothie from Joe & The Juice or your favourite spot—those can land anywhere between 200 and 400 calories, depending on what’s in them. They taste great, feel healthy, and are gone in a few sips.

None of this is bad.I’m not here to guilt-trip your oat milk latte or demonise your spinach smoothie. But if your goal is fat loss or body recomposition, these liquid extras might be quietly bumping you out of a calorie deficit without you even realising.

So what do you do?

Not cut them all out. Not live a life of sad sips and bland brews. But maybe try…

→ Swapping that second flat white for an Americano → Having juice some days, not every day → Enjoying smoothies as part of a full meal, rather than a grab-and-go add-on

It’s less about restriction, more about awareness.

For full transparency: I start most days with a big old protein smoothie. And yes—it clocks in at around 600+ calories. That might sound off-brand considering this week’s focus, but here’s the difference: that smoothie is my breakfast. It’s packed with protein, keeps me full ‘til lunch, and I drink it on purpose—not on autopilot.

That’s the point. It’s not about avoiding drinkable calories entirely. It’s about knowing when they’re adding value—and when they’re just adding up.

Until next week (maybe even Thursday),

---

P.S. If you enjoyed this week's Thursday Three, please share it with a friend.

Thanks,

Jamie