Articles on training, nutrition, fat loss, and mindset, written for people with jobs and kids.
Most endurance training is built backwards. The evidence on zone-2, intervals, cardiac adaptation and what actually builds a stronger engine.
Strength training is the most effective longevity intervention we have. The evidence on sarcopenia, bone density, cognition and mortality risk after 50.
The evidence case for low-volume HIT strength and smart HIIT — why more isn't better, with 60+ peer-reviewed sources.
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.
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.
Strength training for women: the science on bone density, mental health, hormones and harassment — plus a complete home programme that doesn't require a gym.
Stimulus, recovery, frequency. A clear evidence-based breakdown of what actually drives muscle growth — and which coaching dogma wastes your training time.
GLP-1 drugs cause faster muscle loss than most clinicians realise. The evidence on Ozempic, Mounjaro, Wegovy — and the protocol that protects lean mass.
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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