nutrition
The Day Before: What to Eat and When to Stop
Move-Lift-Work is tomorrow. Nothing you do today makes you fitter. It’s like cramming in study the night before an exam, except you’ll be doing even more har…
nutrition
nutrition
Vitamin D From October to March
From the middle of October until the end of March, the sun in this country sits too low for your skin to make vitamin D from it.
nutrition
The Plate, Not the App
If you want to eat better, do not start by downloading something. Two weeks in you are weighing porridge, guessing at a restaurant meal, and deciding the who…
nutrition
Creatine: The Most Researched Supplement in Sport, Finally Explained Plainly
Creatine monohydrate has the unusual distinction of being simultaneously the most scientifically validated sports supplement available and one of the most persistently misunderstood by the people who could most benefit from it. The research base spans decades and thousands of studies. The mechanism is well established. The safety profile across
nutrition
Hunger vs. Habit: The Difference Between Eating and Feeding
Most people eat far more often in response to habit, environment, and emotional state than in response to genuine biological hunger. It is the outcome of a food environment specifically engineered to produce eating behaviour independent of hunger signals, combined with a set of learned associations between food and comfort,
nutrition
The Ignite Approach: Why Nutrition Coaching Beats Nutrition Information
The problem with nutrition is not information. There has never been more information available about what to eat, when to eat it, how much protein to consume, which foods to prioritise, and which to limit. Most people who come to us already know roughly what a good diet looks like.
nutrition
Magnesium: The Recovery Mineral Most Athletes Ignore
If you had to identify the single most under-addressed nutritional gap in the recreational athlete population, magnesium would be a strong candidate. Conservative estimates suggest that somewhere between fifty and sixty percent of UK adults are not meeting the recommended daily intake of magnesium through diet — and for athletes
nutrition
Food Quality vs. Calorie Counting: Which Lever to Pull First
Two people eat 2,000 calories a day. One eats predominantly whole foods — meat, fish, eggs, vegetables, fruit, nuts, and some quality carbohydrate. The other eats predominantly processed food — cereal, packaged snacks, ready meals, low-fat yoghurts, and white bread — engineered to hit the same caloric total. Their metabolic outcomes
nutrition
Intermittent Fasting: What the Evidence Actually Says
Intermittent fasting has been through several cycles of hype since it entered mainstream health culture, and it has generated enough opinion on both sides to make it difficult to assess clearly. The truth, as is often the case, is more nuanced than either the enthusiasts or the critics suggest — and
nutrition
The Protein Window: Does Timing Actually Matter?
The protein window — the idea that there is a narrow period immediately after training when protein consumption is dramatically more effective than at any other time — has been one of the most durable beliefs in gym culture for the past thirty years. Shake in hand before you've left
nutrition
Fat Adaptation: Teaching Your Body to Burn the Right Fuel
Many people have become metabolically dependent on carbohydrate. This is a result of a diet built around bread, pasta, breakfast cereals, and the constant availability of glucose. The body becomes highly efficient at burning what it is given most often, and for the majority of adults in modern Britain, that
nutrition
The Lunch Problem: What Busy Professionals Actually Eat at Midday (and What They Should)
Here is what lunch looks like for most of the people we train. A sandwich from Pret grabbed between meetings. A meal deal eaten at a desk while answering emails. Or nothing at all — a skipped midday meal replaced by a second coffee and a biscuit from the kitchen, followed