Evidence-based, no fluff.

How to Build Muscle

How to build muscle, explained simply: the three drivers of growth, how to train, eat and recover, and the mistakes that stall progress.

Fat loss

How to Lose Fat (Not Just Weight)

How to lose fat without losing muscle: set the right calorie deficit, keep protein high, train for retention, and avoid the plateau-rebound trap.

Body Recomposition: Build Muscle and Lose Fat

Body recomposition explained: who can do it, how to eat and train to build muscle and lose fat at the same time, and how to track it properly.

How Much Protein to Build Muscle

How much protein you need to build muscle: the daily target per kg of bodyweight, how to split it across meals, and the best sources.

Performance

How to Train With Your Garmin & Strava Data

Turn your Garmin, Strava and Whoop data into better training: what load, recovery, HRV and zones actually mean, and how to act on them.

Fat loss

Calorie Deficit Explained

What a calorie deficit is, how to work out yours, how big it should be, and how to keep losing fat without losing muscle or stalling.

How to Build a Meal Plan

A simple, repeatable way to build a meal plan around your calorie and protein targets — flexible enough to fit real life, online or in London.

High-Protein Foods: The Best Sources

The best high-protein foods to build muscle and stay full — animal and plant sources, with a protein-per-100g table and how much you need a day.

Progressive Overload

What progressive overload is and how to apply it: the methods (weight, reps, sets, tempo), how fast to progress, and how to break through plateaus.

Strength Training for Women

Strength training for women: why lifting won't make you bulky, how to train and eat, bone-health benefits, and training around your cycle.

Building Muscle After 40

You can absolutely build muscle after 40. What changes with age, how to train and recover, and why protein and strength training matter even more.

Fat loss

How to Lose Belly Fat (What Actually Works)

How to lose belly fat honestly: you can't spot-reduce, so the answer is overall fat loss — a calorie deficit, protein, strength training, sleep and patience.

Creatine: What the Evidence Says

Creatine monohydrate, explained by the evidence: what it does, how much to take (3–5 g/day), whether to load, safety, and who actually benefits.

Performance

How to Improve Your VO₂ Max

How to improve your VO₂ max: the mix of high-intensity intervals and easy Zone 2 base training that raises it, how long it takes, and training by your data.