NUTRITION, TRAINING AND HEALTH
Straight answers on nutrition and training.
A plain-English guide to nutrition, training and looking after your health — useful whatever shape you are starting from. Getting in shape is part of it — so is sleeping well, having energy, and staying healthy for a long time.
What this site is for
Health first
Getting in shape matters, and so does everything underneath it — sleeping properly, having energy, and being strong enough for the life you actually want. That is the goal here, not a number on a scale.
Written to be useful
Plain language, no jargon, and honest about how long things really take. Where the evidence is unsettled, it says so rather than picking the more exciting answer.
Nothing to sell you
No supplements, no programmes, no affiliate links. If something works, it is here for free — and if it does not, it is not here at all.
Nutrition
What to eat and how much — the parts that matter, and the parts you can happily stop worrying about.
All nutrition articles (8)How much protein you actually need
The real range, why the official minimum is far too low, and how to hit it without living on shakes.
7 min read NutritionHow to set your calories without a coach
Getting a starting number, why every calculator is wrong, and the two-week correction that makes it right.
7 min read NutritionWhat a high-protein day actually looks like
Three worked days at 150 g of protein, with real portions and real costs.
5 min read NutritionEating out, without the guilt
Why one big meal matters far less than you think, and how to order well without making a fuss.
6 min read NutritionFibre is the most underrated thing in your diet
Why most people eat half what they need, what it costs them, and how to fix it without misery.
6 min read NutritionSupplements: the few that work and the rest
Three worth taking, four worth considering, and why the rest sell you the feeling of doing something.
6 min readTraining
How to train in a way you will still enjoy in a year, and that keeps you strong for the long run.
All training articles (8)The full-body template that works for most people
A complete three-day template, why full-body beats a bro split for most people, and how to run it.
6 min read TrainingProgressive overload, explained properly
The mechanism behind every result, five ways to progress, and what to do when adding weight stops working.
6 min read TrainingHow to train abs, and what it does and doesn't do
Why crunches don't burn belly fat, why training abs still matters, and three exercises that work.
6 min read TrainingHow much cardio you actually need
What cardio is genuinely for, how much to do, and why it belongs late in a fat-loss phase rather than early.
6 min read TrainingHow to keep muscle while losing fat
The four levers that decide whether you lose fat or lose weight — and why the difference is everything.
6 min read TrainingWhy your step count matters more than your cardio
What NEAT is, why it silently falls when you diet, and why tracking steps catches it.
6 min readHealth
Sleep, stress and recovery — the quiet foundations that make everything else feel easier.
All health articles (8)How to read the scale without losing your mind
Why daily weight swings 2 kg, how to find the trend, and what to do when it stalls.
6 min read HealthSleep: the most underrated thing you can do
What short sleep does to hunger, energy and training, and the small changes that genuinely help.
6 min read HealthStress, cortisol and how your body responds
What cortisol actually does, why most of what is sold about it is not true, and what genuinely helps.
5 min read HealthWhat body fat percentage actually means
What the ranges actually look like, why every measurement method is imprecise, and what to use instead.
6 min read HealthHunger: why it happens and what to do about it
The difference between physical and psychological hunger, and eight things that genuinely reduce it.
6 min read HealthWhen progress stalls
Five things to check, in order — and why eating less is the third of them, not the first.
5 min read