Articles on training, nutrition, fat loss, and mindset, written for people with jobs and kids.
Time efficient training for people with real responsibilities, recovery first programming, wearable data, and a system built around adherence, not idealised volume.
How aesthetic obsessed fitness culture fuels body dysmorphia, disordered eating and overtraining, and the performance based alternative that produces better bodies and better minds.
Most endurance training is built backwards. The evidence on zone 2, intervals, cardiac adaptation and what actually builds a stronger engine.
Stimulus, volume, frequency. An evidence based look at what drives muscle growth, why some high volume studies may overstate it, and how to spread your sets across the week.
The evidence case for low volume HIT strength and smart HIIT. Why more isn't always better, with 50 research sources.
Strength training, combined with aerobic exercise, is one of the most powerful things you can do for healthy ageing. The evidence on muscle loss, bone density, falls and mortality risk after 50.
Strength training for women: the science on bone density, mental health, hormones and gym anxiety, plus how to train effectively at home.
The meta analyses say free weights and machines build equal hypertrophy. They're right, on what they measured. Here's the case for what they didn't.
GLP1 drugs cause real lean mass loss, about a quarter to a third of the weight lost. Here's what Ozempic, Mounjaro and Wegovy trials show, and the training and protein protocol that protects muscle.
Tell me your days, equipment, and injuries. I write the training and nutrition around the week you actually have. You check in. I change the plan when it needs changing.
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