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09/21/2026

Bloopers. Again.

For every reel that goes out clean there are about nine takes that do not. Lines lost halfway through, words that do not exist, and at least one where I say something with total confidence and it is completely wrong.

This is the part nobody posts. Content looks effortless because the outtakes get deleted.

Which one was your favourite.

09/14/2026

There is a fat loss drug coming that does something Mounjaro and Ozempic do not.

Retatrutide does not just reduce appetite. It also increases metabolic rate. So two things happen at the same time. You naturally eat less, and you burn more. That is why the weight loss coming out of the trials is so much more aggressive than anything else on the market.

The part getting less attention is what it appears to do to internal health, particularly the liver. The results for fatty liver disease have been strong enough to outperform drugs designed specifically for it. That was not even what retatrutide was built to do.

The reason is the mechanism. It pushes the body to liberate stored energy rather than store it. So people report having more energy, not less, and they do not feel like they are dieting. Sharper mentally, better physically.

That matters more than it sounds, because most diets do not fail on the plan. They fail when energy crashes and everything else goes with it.

Worth being clear on where this actually is. Retatrutide is not approved. Lilly have said they will file for approval in 2027, so nobody is getting this on prescription yet, and anything being sold to you online right now is not the real thing.

But if it lands the way the phase 3 data suggests, combined with intelligent eating and proper training, it changes the landscape of physique transformation. Not because it replaces the hard work. Because it finally supports the body instead of fighting it.

Save this one for when it hits the headlines properly.

09/07/2026

Fish oil might be the most boring supplement on the market. It is also one of the most underrated.

Most of the ones you see on the shelf are close to useless. Not because fish oil does not work, but because they are underdosed. They do not contain enough of the two omega 3s that actually matter, EPA and DHA. And no, I am not going to try to say the full names.

Your body cannot make either of them on its own. They are essential fats that form the membrane around almost every cell you have.

Your brain is roughly 60% fat, and DHA makes up a large chunk of that. It helps neurons communicate faster, which shows up as sharper memory, quicker reactions and less brain fog. People who eat fish at least once a week have been shown to have a much lower risk of cognitive decline than people who rarely eat it.

Omega 3s also help preserve lean muscle, reduce post workout soreness and support joint health. Train harder, recover better.

On top of that, chronic inflammation sits behind nearly every major disease, from heart disease to diabetes to depression. So it is not hard to see why the longest living populations on earth, Okinawa, Sardinia, Icaria, all eat plenty of fish.

So no, not all fish oils are created equal. If you want one that helps your brain, your body and your mood at the same time, check the label for EPA and DHA specifically. Around 1000mg of the two combined is enough.

Follow for more supplement advice that is not trying to sell you something.

08/31/2026

This one’s an oldie but goldie.

Truth is, there’s no such thing as a “good” or “bad” carb.

But it’s important to know what benefits what.

What micronutrients are some high in, and what’s going to keep you full for the longest.

But also remember. Variety is KEY to keeping a BALANCED diet, as well as stopping you getting bored 3 weeks in.

Save this for when you fancy a change up!

08/24/2026

Three lunch traps at the buffet, same holiday, same rules.

1. Burgers, specifically the bun. The patty is fine. It’s protein, it’ll keep you full. The bun is the bit that adds a few hundred calories and does almost nothing for you. Half the time it’s dry, sitting there getting warm since breakfast, and you’re eating it purely because it came with the burger. Take the patty, leave the bun, nobody’s watching.

2. Pizza. Again. Yes it’s back at lunch. That’s exactly the problem. If it’s on the counter at lunch and dinner and you have some at both, that’s two extra meals a day for a week. It’s not one decision, it’s fourteen.

3. Ice cream. Free ice cream at 2pm feels like a win. It’s also 300 or 400 calories that leave you hungry twenty minutes later. Also I’m lactose intolerant, so for me the real cost isn’t the calories, it’s the fact that I’d be spending the rest of the afternoon somewhere other than the pool. Worth it? Never has been. Do I still think about it every single time? Absolutely.

The theme across all three: they’re there because they’re cheap to serve, not because they’re what you actually came for.

Have the things you’ll remember. Skip the things you’re only eating because they’re in front of you.

Save this for your next trip. 📌

08/20/2026

Three breakfast traps at the buffet, and the buffet is where the day gets decided.

1. The sausages. Look, I’ve been optimistic about hotel sausages more times than I care to admit. It is never the sausage you get at home. It’s a mystery tube that’s been under a heat lamp since six in the morning, it’s half rusk, and it’s swimming in whatever the tray below it has been collecting for two hours. Have eggs. Eggs are almost impossible to ruin and they’ll actually keep you full until lunch.

2. Pastries, especially anything creamed or rolled in sugar. These are dessert wearing a breakfast costume. Four hundred calories, gone in ninety seconds, and you’re hungry again by ten. Which is fine on holiday, but be honest that you’re eating cake at 8am rather than telling yourself it’s a light start.

3. Anything fried. The hash browns aren’t cooked in oil so much as rescued from it. You can watch one drip for a full ten seconds before it reaches the plate. That’s not a moral failing, it’s just several hundred calories of oil you didn’t taste, didn’t enjoy, and won’t feel any fuller for.

Build breakfast around protein and fruit and you’ll cruise to lunch without thinking about food once. Build it around pastries and fried carbs and you’ll be back at the counter by half ten.

You’re on holiday, not on a diet. But the buffet at 8am sets up the whole day.

Save this for your next trip. 📌

08/17/2026

Five things I’d change first. None of them require a new diet.

1. Actually hit your protein. Most people think they’re eating enough and are miles off. It’s the single biggest lever for staying full and holding onto muscle while you lose fat.

2. Get your fibre up. Fullness, digestion, blood sugar. It’s the least glamorous item on this list and the one people feel the fastest.

3. Eating out? Grilled, not fried. Same meal, same restaurant, same enjoyment, often a few hundred calories different. You don’t have to stay in to make progress.

4. Look at your caffeine. Not because caffeine is bad, but because six coffees a day is usually covering up bad sleep and blunted hunger cues. Fix the sleep and the appetite signals start telling you the truth again.

5. Stop being scared of weights. Lifting a few times a week is not going to leave you “bulky” that takes years of deliberate effort. What it will do is keep the muscle you’ve got while you’re in a deficit, so you end up looking how you actually wanted to look.

None of these are hacks really. They’re just the boring things that work, which is why nobody’s selling them to you.

Save this one and pick the one you’re worst at. 📌

08/10/2026

Three buffet foods that quietly do the damage, and it’s not because they’re “bad”.. sort of.

1. Pizza. Lets face it, there is no nutritional value in pizza. And three or four slices go on the plate alongside dinner, not as dinner. That’s a full second meal you didn’t register eating.

2. The mini cakes. They’re small, so your brain scores them as nothing. Five of them is a dessert. Six is two desserts. The tray makes it feel like sampling rather than eating.

3. The little potato tots and croquettes. Deep fried, no protein, no fibre, gone in three bites and you’re no fuller than before you started. Pound for pound the least filling but arguably the most satisfying thing on the whole buffet.

The pattern with all three: calorie dense, easy to eat fast, and they leave you no fuller, so they stack on top of everything else instead of replacing any of it.

I’m not telling you to avoid them. It’s your holiday. But if you build the plate around protein and veg first and then go back for what you fancy, you’ll eat what you actually want rather than what happened to be nearest the tongs.

Save this before you fly. ✈️

08/03/2026

Ashwagandha is having a moment. Here’s what it actually does.

The evidence: modest reductions in perceived stress scores in some trials. KSM-66 has the best data of the bunch. That’s a real, if small, effect.

What it doesn’t do: shift where your body stores fat. There’s no meaningful evidence for it redistributing anything, and “cortisol belly” won’t be solved by a capsule.

The things that actually move chronically elevated cortisol are less marketable — consistent sleep, not undereating aggressively, training hard enough to progress but not so hard you never recover.

If you’re already doing those and want to try it, fine. If you’re using it instead of those, you’re paying £30 a month to skip the part that works.

Save this before your next supplement order. 📌

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