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14/04/2026 - Mike

Being your own John Rambo

Imagine this:

it’s Saturday. You and your loved one are on the sofa with a bag of crisps and a six-pack of your favourite beer. It’s your first weekend off in a while. You’ve been working like a horse for the last few weeks. But tonight is your night, and you deserve it, right? The kids are at their grandparents’, so there’s no chance of anyone disturbing your peace. Your loved one has decided to order pizza. In the end, it’s her day off too, so no cooking. Parents are going to have some fun.

You lie down on the sofa in your relaxed-fit tee and shorts. Your belly is hanging out a bit. Not too much, you’re not obese, just a little overweight. You let your thoughts drift away. Your partner calls you back to reality. Since it’s your time off, she wants to watch a film. You’re both really into action films. You’re both in your forties, and you both remember cinema heroes such as Stallone, Schwarzenegger, and the rest, so you decide to rewatch Rambo.

You eat the pizza, drink the beer, and watch John Rambo firing his bow. You see the muscularity, the athletic shape, those joints moving smoothly like a well-oiled machine, and suddenly, you feel sad. You remember your younger self when you were at uni and in good shape. Maybe not in John Rambo shape, but with visible abs, firm arms, and a body that wasn’t so fluffy. Nostalgia.

The film ends, the pizza box is empty, and that six-pack is now just a memory. Suddenly, you are flooded with an intrusive thought. What if you sign up to the gym? What if you become your own John Rambo?

At first, you think your motivation is coming from the alcohol you’ve just drunk, and that you shouldn’t fall for it. But there’s a little devil sitting on your left shoulder, whispering in your ear: “Do it. Let the alcohol decide for you. You have time, you are strong, you can handle it. Just do it.”

You reach for your tablet, find the nearest gym, and sign up. The easiest part is done. Now you realise that you need a training plan. YouTube is your friend here. You find some random training plan and, after a quick look, decide to give it a go. The plan is five days a week, with seven to eight exercises each session and four to five sets of each exercise. It seems like a lot, but your inner Rambo knows what he’s doing.

You wake up the next day, still feeling strong in your decision. You find some old gym clothes and try them on. The T-shirt sits a little too tight around your waist, but that’s fine, just another reason to actually hit the gym. The plan is to start on Monday, so you need to sort out the logistics. Your work starts at 8am, the kids need to be at school by 7, and, with some quick maths, you work out that you need an hour and a half to complete your training. Considering that you finish work at 5pm and the kids have after-school activities, little Jenny has dance class and Toby has football training, both of which you need to drive them to and pick them up from, you need to choose between a gym session before or after work. It isn’t an easy choice, but the only way to make it work is to go to the gym before the kids go to school. A 4am wake-up it is, then. Decided. It brings you down a little, but no pain, no gain, right?

You’ve been juggling life and the gym for two weeks now. Your sleep quality isn’t great, you have cravings, but you keep going.

The next week, you have plenty of stress at work. Deadlines are chasing you and paperwork starts piling up, so you have to bring work home. But the gym is still on your agenda.

After four weeks of jumping between life, work and the gym, your body starts to give up on you. Your muscles are aching, you are constantly tired, brain fog is your new friend, and your motivation is fading away. However, you still want to power through and hit that freaking gym. You are your own John Rambo.

By week six, you give up. You can’t handle it, either mentally or physically. You are tripping up a lot and, instead of feeling better, stronger and faster, you are falling apart and realise you can’t do it anymore.

Why?

Because your equation didn’t take all the factors into account. Your training plan was too much, your life responsibilities were very demanding, and your work was a massive stressor. Plus, let’s face it, you are over 40, so you can’t act like you’re still in your twenties.

This post is not here to bring you down or tell you that you can’t work out, but to show you that your expectations must be realistic and aligned with your schedule.

That’s why you need smart planning, and sometimes it is better to outsource it to professionals, such as personal trainers, so your training fits around your life while still allowing you to go to the gym and become your own John Rambo.

23/03/2026 - Gosia

Since I have already written about protein and fat in diet, it is time to talk about carbs. Some people love them and others hate them. Let’s see what science actually says.

Carbohydrates are one of the main sources of energy for the body. They help fuel your brain, support your daily activity and give your muscles energy for training. So despite what social media loves to repeat, carbs are not automatically bad.

The problem is that people often put all carbs into one category, when in reality they are not all the same.

Good carbohydrate sources can absolutely be part of a healthy diet. Foods like oats, rice, potatoes, wholegrain bread, pasta, beans, lentils, fruit and vegetables can give you energy, fibre and other important nutrients. They can also support your performance in the gym and make your diet easier to stick to.

And yes, potatoes deserve a mention here, because they have been demonised for no good reason. Potatoes are not unhealthy just because they are carbs. Plain potatoes are simply a source of carbohydrate that can be part of a balanced diet. The problem usually starts when they come deep fried, covered in fat, or turned into highly processed snacks.

On the other hand, there are carbohydrate sources that are easier to overeat and usually offer less nutritional value. These include sweets, cakes, biscuits, sugary cereals, pastries, soft drinks and other highly processed foods. These foods are not a problem just because they contain carbs. They are a problem because they are easy to eat in large amounts, do not keep you full for long, and can add a lot of calories very quickly.

This is where the myth comes from that carbs make you gain weight. Carbs themselves are not the issue. Weight gain happens when you regularly eat more calories than your body needs. You can gain weight from overeating carbs, fats, or a mix of both. Carbs are just often blamed because many “junk foods” happen to be high in them.

That said, this does not mean sugar should be ignored. Regularly eating a lot of sugary, highly processed foods can make it harder to control your appetite, worsen the overall quality of your diet and make it much easier to overeat without even realising it.

So the goal is not to fear carbs. The goal is to choose better ones more often.

In simple terms, better carbohydrate choices are usually foods that come with more fibre, more nutrients and keep you fuller for longer. Less beneficial choices are usually the ones that are heavily processed, high in sugar and very easy to overeat.

Carbs are not the enemy. The real issue is the overall quality of your diet and your daily habits.

15/03/2026 - Mike

Can strength training affect your breasts?

As a woman who lifts weights, you may wonder whether exercising will affect your breasts. There’s a chance you might have heard that you can lift your breasts so they are not soggy anymore, or that you can make them bigger through exercises. Social media is full of such statements.

Let’s see if this is actually true.

To understand whether it is possible to improve the size of your breasts or make them look better through strength training, you need to know what your breasts are made of.

Your breasts are mainly composed of adipose tissue, which is basically body fat. There is no muscle tissue in them.

So how does this answer the question of whether you can make your breasts bigger?

Unfortunately, the lack of muscle tissue within the breasts makes it impossible to increase their size through strength training.

What about lifting your breasts up so they are not soggy?

Once again, there is no muscle tissue, so you cannot shape them as you do with your glutes or biceps.

The pectoral muscles underneath your breasts can make your chest look different as a result of strength training, so you may think that your breasts have been lifted or have become perkier. However, this is more of an individual characteristic rather than a rule that can be applied to all women.

Currently, there is no research confirming that strength training has a direct positive effect on breast size or shape. That's why, claims such as ‘lift your breasts up’ or ‘make your breasts bigger’ through exercise are speculative. Therefore, you should be cautious whenever you see influencers offering training plans 'to improve your breasts', as the only effect you achieve with such training is a thinner wallet, wasted time and disappointment when no results are seen.

23/02/2026 - Gosia

Let’s talk about fat.

For years it was demonised. Now we’ve got “seed oils will kill you” videos, lard loyalists, olive oil purists, and keto warriors fighting in comment sections. It’s exhausting.

So, let’s look at what we actually know.

First of all, eating fat does not automatically make you gain body fat. Weight gain happens when you consistently consume more energy than your body needs, regardless of whether that energy comes from fat, carbohydrates, or protein. Fat is calorie-dense (9 kcal per gram compared to 4 kcal for carbs and protein), so it’s easy to overeat without realising. That’s the real issue. Not the molecule itself.

Fat is not optional. It plays a crucial role in hormone production, the absorption of fat-soluble vitamins (A, D, E, K), cell membrane structure, brain function and long term metabolic health. Extremely low-fat diets can negatively affect hormone levels, especially in women. Research suggests that consistently dropping fat intake very low – somewhere below roughly 15-20% of total daily calories – may impact endocrine function over time. So cutting fat aggressively to “lean out faster” is not a clever long term strategy.

Of course, not all fats are the same. We have saturated fats (like butter, lard, fatty meat, coconut oil), monounsaturated fats (olive oil, avocados), polyunsaturated fats (including seed oils like rapeseed/canola, sunflower, soybean, as well as omega-3s from oily fish and flax), and trans fats - which are the ones we genuinely need to be cautious about.

Let’s start with olive oil, because that one never seems to go out of fashion. Extra virgin olive oil remains one of the most studied fats in the world. Large observational studies and randomised trials supporting Mediterranean-style diets consistently associate it with reduced cardiovascular risk and better metabolic outcomes. It’s rich in monounsaturated fats and polyphenols, compounds with antioxidant and anti-inflammatory properties. The old idea that olive oil is useless for cooking because of a “low smoke point” is often exaggerated. Extra virgin olive oil is relatively stable thanks to its antioxidant content and is perfectly fine for normal home cooking temperatures. Buying it in a dark glass bottle is sensible, as it protects it from light and oxidation. Use it for salads, drizzle it over vegetables, cook with it - it’s not as fragile as the internet sometimes makes it sound.

Now to the controversial part: seed oils. Online you’ll hear that they are toxic, inflammatory, oxidised, modern poison. Current human research does not support the idea that moderate consumption of seed oils like rapeseed (canola) oil increases inflammation or causes disease in healthy individuals. In fact, replacing saturated fats with polyunsaturated fats has been shown in multiple meta-analyses to reduce LDL cholesterol and lower cardiovascular risk. Are seed oils refined and processed? Yes. Does that automatically make them harmful when used in reasonable amounts in the context of a balanced diet? No. The real issue is context. Deep-fried fast food repeatedly heated in industrial fryers is not the same as using a small amount of rapeseed oil at home. I use seed oils myself. The dose and the overall quality of the diet matter far more than the label.

What about lard and butter? Saturated fats are not poison, but higher intakes are still associated with elevated LDL cholesterol in many individuals. Mainstream UK and European guidelines continue to recommend moderating saturated fat intake and favouring unsaturated fats for cardiovascular health. Using lard occasionally is fine. Making it your primary fat source while ignoring vegetables and fibre is probably not the best long-term plan.

Then there are the keto enthusiasts. High-fat ketogenic diets can have specific clinical uses, and some people report good short-term weight loss results. But for the general population, extreme high-fat approaches are not required for health. You do not need to live in ketosis to be metabolically healthy. For most people, balance works better than extremes.

If there is one type of fat worth being cautious about, it’s industrial trans fats. These are strongly linked to increased cardiovascular disease risk in robust human data. Fortunately, in the UK and EU their use is heavily restricted, so they’re far less common than they used to be. Still, it’s worth checking labels for “partially hydrogenated oils” - that’s the red flag.

So, what should you actually buy? Extra virgin olive oil is a great everyday choice for salads and cooking. Rapeseed oil, ideally cold-pressed, is also fine for cooking. Oily fish provides omega-3 fatty acids. Nuts and seeds are excellent whole-food fat sources. Flaxseed oil is good used cold, never heated. Butter or lard can have a place occasionally, but they don’t need to be your main fuel source. You don’t need to fear seed oils. You don’t need to worship animal fat. You don’t need to drown everything in coconut oil because a podcast told you to.

What actually matters is your overall dietary pattern. A diet rich in vegetables, fruit, fibre, quality protein sources and reasonable amounts of fats will do far more for your health than obsessing over whether your oil came from a seed or a pig. Fat is not the enemy. But like anything calorie-dense, it’s easy to overdo. Balance, quality and context will always beat drama.

08/02/2026 - Mike

You’ve probably heard these before: “Let’s activate your glutes before squats”, or “Do this or that to activate your core”, yada, yada, yada…some mumble jumble, which sounds like your muscles are asleep until you wake them up, right?

Wrong.

If your glutes, core, or any muscle were truly off, you’d drop like a sack of potatoes.
Muscles are always working. They are stabilising your posture, breathing, even keeping you upright. What people mean by “activation” is really about:

Increasing neural drive (sending more signals from your brain to muscle).
Improving motor control (better coordination and control).
Preparing that muscle to play a bigger role in the upcoming movement.

The real goal of “activation” work is to teach your body which muscles you want to recruit more efficiently in the workout ahead.

For example:

If your glutes are lazy in squats and your lower back takes over, “glute priming” drills can shift the effort back to where it belongs.
If your core doesn’t brace well under load, some focused breathing and control drills help you engage it more intentionally.

It is important to understand that you’re not turning muscles on or off. It doesn’t work like that.
Instead, you’re turning them up by refining the connection between your brain and your body.

So, next time you hear someone telling you to “activate your muscles”, ask them to go and activate their brains first.

03/02/2026 - Gosia

Not long ago, protein was the forgotten nutrient.

Most people were eating too little of it, especially women, older adults, and anyone trying to lose weight. So when protein finally got the spotlight - great! That part was needed.

But somewhere along the way, things went… a bit too far.

Now everything is high protein.

High protein yoghurt.

High protein chicken (yes, apparently regular chicken isn’t good enough anymore).

Protein powders, bars, drinks, granola, puddings… honestly, I’ve lost count.

And suddenly, “high protein” is treated as a synonym for healthy. Which is… not true.

Protein is important. It’s essential for maintaining muscle mass, supporting recovery, hormone production, immune function, and overall health. No argument there. Research consistently shows that adequate protein intake is crucial, especially as we age or if we’re physically active.

But, if your daily diet is based on real food, you’re probably already getting enough protein.

Chicken breast, fish, eggs, proper cheese, Greek yoghurt, tofu, legumes - these foods naturally contain protein.

A diet built around actual meals (not frozen fish fingers and ultra-processed snacks) usually covers your daily needs without any “high protein” labels involved.

What about protein powders?

I use pure whey protein powder myself, but sometimes not even a full scoop.

Why? Because I have phases where meat just doesn’t appeal to me, and I’m not the biggest fan of tofu either. So protein powder is simply a convenient top-up, not the foundation of my diet.

The real issue here is: ultra-processed “protein” foods

Protein bars, puddings, shakes and drinks are highly processed. They’re often loaded with additives, thickeners and sweeteners that don’t belong in an everyday diet. Artificial sweeteners, for example, are well known to cause gut symptoms in many people - bloating, gas, discomfort, even diarrhoea. Studies published on PubMed have shown that certain sweeteners can negatively affect gut microbiota and digestive comfort, especially in sensitive individuals.

Speaking from personal experience: after SIBO, one protein bar is enough to make me feel bloated like a balloon for the rest of the day.

Protein puddings are another good example. Many of them contain carrageenan, a thickening agent. While it won’t harm you instantly, research has raised concerns about its potential to promote gut inflammation and increase long-term health risks when consumed regularly.

Once in a while? Fine. Every day? Not a great idea.

I can genuinely spend 10 minutes standing in front of a fridge reading labels, only to find 1 product out of 15 without carrageenan. If you’re looking for options, Lindahls Chocolate Protein Pudding is one of the few that doesn’t contain it, and Lidl occasionally releases versions without carrageenan too, but sadly, their standard range includes it.

“High protein” doesn’t mean “healthy”

When something is marketed as high protein, we automatically assume it’s good for us. In reality, it can still be:

ultra-processed
packed with additives
similar in calories to regular desserts
unnecessary for your actual needs

And then people wonder why they’re constantly bloated, gassy, or dealing with sudden digestive issues.

If that sounds familiar, take a look at the ingredients list of your protein bars, shakes and puddings.

Real food first. Always. Protein supplements can have a place as a tool, not as a lifestyle.

If you don’t know how to read food labels properly, I recently released a mini booklet that breaks it down in a simple, practical way. It costs less than £5 and can save you a lot of guesswork in the supermarket.

You can find it here:

👉 https://nutritionbygosia.etsy.com/listing/4448076041

And remember: less hype, more common sense.

31/01/2026 - Mike

You’ve probably been told that antioxidants are good for you, and they are…but not always, and not around your workouts.

If you're training for strength, hypertrophy, or performance, timing your antioxidants wrong can actually blunt your results.

Let me explain.

When you train, your body produces oxidative stress (a controlled spike in free radicals). That’s not a bad thing - it’s a key trigger for your body to adapt:

Build muscle
Increase mitochondrial capacity
Get stronger and fitter

But if you flood your system with high doses of antioxidants right before or after your workout?

You dampen that signal.
Your body won’t need to adapt as much.
You slow down recovery and growth.

Antioxidants to avoid around training time

Here’s what not to take 1-2 hours before or after training:

Antioxidant Dose that may interfere Wait time (pre/post workout)

Vitamin C >500 mg Wait 2+ hours

Vitamin E >200 IU Wait 2+ hours

CoQ10 >100 mg Wait 2+ hours

Resveratrol >100 mg Wait 2+ hours

Green Tea Extract (EGCG) >200 mg Wait 2+ hours

Curcumin (Turmeric) >500 mg Wait 2+ hours

Astaxanthin >4 mg Wait 2+ hours

When is it safe (and smart) to take them?

Antioxidants are still valuable, just don’t take them when your body is trying to adapt.

Best time to take them:

Morning (if you train late afternoon)
Evening (if you train in the morning)
On rest days

Use them to support overall health, reduce chronic inflammation, and improve recovery between sessions, just not around the workout window.

Muscle adaptation relies on a short burst of stress. Block that, and you block your progress.

Unless your goal is just general health, don’t slam antioxidant pills around training.

Train smart.

27/01/2026 - Gosia

Alright, it’s time to talk about something that really matters when it comes to nutrition: protein.

Protein is basically the body’s building material. It’s made of amino acids, and your body uses it to build and repair tissues (including muscle), make enzymes and hormones, support your immune system, and generally keep you functioning like a human rather than a half-charged phone.

And here’s the reason protein deserves its own blog post: most people don’t struggle because they’re “lazy” or “undisciplined”. They struggle because their meals are… not very filling. And protein is one of the biggest levers for satiety and body composition, especially if you’re trying to lose weight or start training.

You need to understand that one egg for breakfast is not a “high-protein breakfast.” It’s a nice start, but it’s not enough if you’re trying to stay full until lunch and support your goals. One egg has roughly 6–7g of protein. That’s not a lot, right?

So how much protein do you actually need?

For general health (not training, not fat loss, just “basic functioning”), the UK Reference Nutrient Intake is 0.75g of protein per kg of bodyweight per day. That’s about 0.34g per lb.

But to be honest, for maintaining good health, you’d rather stick to 1.1–1.4 g/kg/day.

If you train (especially resistance training) your needs go up. The International Society of Sports Nutrition (ISSN) suggests that for most exercising people, a daily intake around 1.4–2.0 g/kg/day is sufficient. That’s roughly 0.64–0.91 g per lb/day.

And if you’re in a calorie deficit while training and you want to protect muscle, some evidence-based recommendations go higher in certain situations. The ISSN position stand discusses higher intakes (around 2.3–3.1 g/kg/day) for maximising lean mass retention in resistance-trained people during hypocaloric periods. That’s roughly 1.0–1.4 g per lb/day. That's not something everyone needs, but useful if you’re leaner, training hard, and cutting.

Now, before anyone tries to eat 300g of chicken a day: more isn’t always better. A big meta-analysis found that with protein supplementation, gains in fat-free mass during resistance training plateaued around ~1.6 g/kg/day - meaning beyond that you typically don’t get extra muscle-building benefits in the same way.

“So, does extra protein go to waste?”

Not in the dramatic way people say it does.

Your body doesn’t store protein like it stores carbs (glycogen) or fat. If you eat more protein than you need for building/repairing at that moment, your body can oxidise it for energy, use it for other functions, or convert some of that energy into stored fat if you’re consistently overeating overall. That’s not “waste”, that’s metabolism doing metabolism. The takeaway is: hit a sensible target consistently, don’t stress about being “perfect”, and don’t assume doubling your protein automatically doubles your results.

“Does high protein damage your kidneys?”

In healthy adults, higher-protein diets do not appear to harm kidney function in the way TikTok comments claim. Systematic reviews/meta-analyses in healthy people generally show no adverse effect on measures like GFR (glomerular filtration rate), even if GFR rises (which can be a normal adaptive response).

But, if someone already has chronic kidney disease (or specific medical conditions), protein targets should be individualised with a clinician/dietitian. So the truth is: protein doesn’t “ruin kidneys” in healthy people, but kidney disease changes the conversation, so please keep that in mind.

“OK Gosia, but how do I actually eat more protein?”

You don’t need to overcomplicate it. Aim to include a clear protein source in each meal, and build from there. If you eat a balanced, whole-food diet, you won’t even have to reach for protein shakes and bars - but let’s leave that topic for my next blog!

Here are some examples (approximate values — brands vary):

Chicken breast (100g cooked): ~30–31g protein
Lean beef (100g cooked): ~25–27g
Salmon (100g): ~20–22g
Eggs: ~6–7g per egg
Skyr (100g): often ~10–12g
Greek yoghurt (high-protein style, 100g): often ~8–10g
Cottage cheese (100g): often ~11–13g
Tofu (100g): often ~10–15g
Cooked lentils (100g): ~8–9g

And remember consistency. Most people don’t need fancy supplements, they need a repeatable routine that hits a realistic protein range most days!

23/01/2026 - Mike

What you do between sets matters.

A lot of you aren’t plateauing because your plan is trash. You’re plateauing because your rest periods are trash.

And not just how long you rest, but what you do during it.

Because the gap between sets isn’t dead time. It’s literally where you buy your next set.

Watch what most people do after a hard set:

stand still and stare into the void
sit down and melt into the bench like a depressed croissant
scroll their phone like it’s a cardio session for their thumb

Then they jump back in and the next set feels heavier, sloppier, and shorter.

They blame: bad sleep, low carbs, my genetics, “I’m just not feeling it today”, and sometimes that’s true. But most of the time? You just didn’t recover well enough to earn the next set.

That burning sensation in high-rep sets? People call it “lactic acid,” but that’s not the whole story.

What you’re feeling is mostly a mix of metabolite buildup, changes in acidity (pH), and your muscle screaming “bro, chill”.

And lactate? It’s not some toxic waste you need to cleanse. It’s often a usable fuel your body can shuttle around and burn.

So, the goal isn’t to get rid of lactic acid. The goal is to recover enough to do your next set with quality.

The Hack: Active Rest.

Active rest is simple. After a set, instead of going full statue or collapsing, you do light movement, usually slow walking for 30-90 seconds. Not power walking. Not getting steps in. Not turning your leg day into an accidental conditioning session.

Just light movement.

Active rest helps because it keeps blood moving. That means that you clear the “burn” feeling faster, your breathing settles quicker you feel less “cooked” going into the next set, and your technique stays tighter because you’re not wobbling around like jelly. Basically, you show up to the next set more ready to perform. It works best when fatigue is mostly local (the muscle is on fire) and not purely neural/strength-based.

Best use case: hypertrophy-style sets (8-20+ reps)

Examples:

leg press/hack squat
lunges/split squats
RDLs in moderate rep ranges
lateral raises
cable flyes
most isolation work

These sets create a lot of “burn fatigue.” Active rest can help you come back and still hit quality reps.

Not the best use case: heavy strength work (1-5 reps)

Examples:

heavy squat
heavy bench
heavy deadlift
heavy overhead press

Here the priority is full recovery, stable nervous system output, and a clean setup. Sitting, standing still, focusing on breathing, and getting your mind right is usually better than pacing around. Active rest isn’t “bad” here, but it’s just usually unnecessary and sometimes counterproductive.

If active rest makes your next set better (same reps, more reps, cleaner form), then keep it.
However, if active rest makes your next set worse (fewer reps, shaky technique, heavier feel), stop doing it.

All the gains. Toodaloo.

19/01/2026 - Gosia

If you want to change your life, the first thing you need is not a perfect plan. You need realistic expectations.

Because if we’re talking about weight gain or obesity, it didn’t happen overnight. So expecting your body to “fix it overnight” is basically setting yourself up for disappointment. Sustainable weight loss is usually a slower process than people want it to be, and that’s exactly why so many people quit. The NHS guidance for a steady, realistic pace is often around 0.5 to 1kg per week (and for many people it can be slower than that, depending on starting point, lifestyle, hormones, stress, sleep, etc.).

And yes, it might be annoying. But slow doesn’t mean it’s not working. Slow often means you’re doing it in a way you can actually maintain.

Also, something important to understand: at the beginning, you might see a really nice, fast drop on the scale. That can feel amazing, and it can also confuse you later. Early weight loss often includes a chunk of water loss, especially if you’ve changed your diet and reduced calories. One reason is that your body stores carbohydrate as glycogen, and glycogen is stored with water, roughly at least 3 grams of water per gram of glycogen. So when glycogen drops, water drops with it. That’s why the first week or two can look dramatic, and then the pace slows down. That slowdown isn’t “your diet stopped working” - it’s your body doing normal body things.

Now, if I personally had to start again today, I honestly wouldn’t begin with restrictions or banning whole food groups. I’d start by adding a few things to my diet first - because adding is easier, less stressful, and it builds new habits.

The very first thing I’d add is water. Proper hydration is genuinely underrated. The NHS Eatwell Guide recommends aiming for 6 to 8 cups or glasses of fluid a day (and the “best check” for most people is that your pee is a clear/pale yellow colour). Aiming for roughly 1.5–2 litres is a good ballpark for many people - but it’s not a magic number and it depends on your body, activity, and so on. Drinking enough fluids supports your general wellbeing, and it’s also helpful when you’re increasing fibre (because fibre needs fluid).

Then the next thing I’d add is vegetables to every meal, even if your meal is basic. Even if it’s just a sandwich with cheese, you can add lettuce, cucumber, peppers, or tomatoes. No drama. If you can’t be bothered chopping a tomato, buy the little cherry ones and throw them on. The point is: make the same meals you already eat… just slightly more supportive.

And honestly, I’m a huge fan of frozen veg. Frozen mixed veg bags are one of the easiest upgrades you can make. You just throw them in the pot or pan and you’re done. And no, frozen vegetables aren’t “worse”. Studies comparing fresh vs frozen show they can be nutritionally similar, and sometimes storage time matters more than whether it’s fresh or frozen. Plus, frozen stuff doesn’t rot in your fridge after three days, so you’re more likely to actually eat it.

Same with fruit. If you’re having porridge or yoghurt, add frozen blueberries. If you’re making a shake, throw in frozen strawberries. Your blender will survive, I promise.

Another thing I’d add to meals and snacks - especially the ones that are basically “just carbs” - is a small source of fat, fibre, or protein. Like a handful of nuts, seeds, or mixed nuts from the shop. Adding fat/protein/fibre to a carb-heavy snack can slow digestion and often leads to a more gradual blood glucose rise, which for many people also helps with satiety.

So instead of thinking “I need to cut everything out”, think: “How can I make what I already eat a bit more filling and supportive?” Because if you’re trying to lose weight, you do need a calorie deficit - and it’s much easier to stay in a deficit if your meals actually keep you full.

After you’ve built momentum with “adding”, then you can start playing with healthier swaps. Not because you “can’t” have things, but because swaps make life easier. Instead of milk chocolate every day, you might prefer a higher % cocoa dark chocolate. Instead of full-sugar Pepsi, you can choose a diet version. Instead of a latte every single day, maybe you switch to a smaller one or a black coffee sometimes. The point isn’t to become perfect overnight.

And this is where people mess it up - they flip their whole life upside down, and then one small slip makes them think they’ve failed.

You haven’t.

One cookie doesn’t undo a week. One takeaway doesn’t delete your progress. One imperfect day doesn’t mean you’re back at square one. What matters most is what you do next - because your next meal can be better, your next day can be better, and those tiny “next choices” are what build real change.

If you struggle with swaps, meal ideas, or you just need someone to sanity-check your plan, ask. On our website you’ll find my email and links to our social media - and I’ll be happy to help!

Good luck!

15/01/2026 - Mike

Trained before a blood test? Here’s why that’s a problem

If you’re training consistently - first of all, respect.

But if you’ve got blood work coming up, here’s something most people (and even many trainers) don’t know - your training can completely throw off your blood test results.

Let’s break down what happens, why it matters, and what to do instead.

How resistance training can skew blood tests:

Creatine Kinase (CK): Goes way up after training - looks like muscle damage
Creatinine: Often falsely elevated - triggers kidney concerns
AST/ALT: Liver enzymes rise from muscle breakdown - may suggest liver disease
C-Reactive Protein (CRP): Inflammation marker gets elevated - mimics infection or chronic inflammation

These are all normal responses to training. But they’re not “normal” to your doctor if they don’t know you just crushed a leg day.

Cardio can also mislead:

Cortisol: Spikes for hours after long/intense sessions
Testosterone: Can drop post-cardio - makes your levels look low
White blood cells: Rise post-exercise - suggests “infection”
Glucose/Insulin: Altered if your blood sugar hasn’t stabilised yet

So how long should you rest before a blood test?

Training type Pause before testing

Heavy resistance training 48 - 72 hours

High-intensity cardio 48 hours

Light/moderate activity 24 hours

How to prep properly:

No intense training 48 hours before
Sleep 7-8 hours the night before
Drink water (but avoid food if fasting is required)
No caffeine on test morning (unless advised otherwise)
Tell your doc/lab about your lifestyle - especially if you lift heavy

Your blood test is only as good as the prep behind it.

You work hard in the gym, so don’t let a misunderstood lab result undo your efforts or scare you unnecessarily.

Stay strong and smart.

12/01/2026 - Gosia

So… how is the New Year treating you so far?

Still sticking to your resolutions, or did life already trip you up and make you think, “What’s the point, I’ve messed it up anyway”?

Yeah. We know this story.

New Year, new me. From 1st January you’ll quit smoking, stop drinking alcohol, cut out fast food, join the gym and turn your whole life around. All at once.

Sounds great on paper.

In real life? It rarely works.

Most people set completely unrealistic expectations and expect their body and mind to just… adapt overnight. They won’t. That shock is usually followed by frustration, guilt, and a slow return to old habits. One cigarette. One beer. One takeaway because work was exhausting and cooking feels impossible. You know exactly what we’re talking about.

That’s why at Atomic Wellness Hub we don’t believe in fairy tales - and we’d rather you stopped believing in them too.

Start small. Seriously.

If smoking is the issue, start there.

It’s not easy, but it is possible if you genuinely want it. And there’s no shame in asking for help - your GP can support you, and there are over the counter options that make quitting more manageable.

Alcohol?

If you drink every day, don’t jump straight to “never again”. Try weekends only. Then special occasions. And at some point you’ll realise you don’t actually need it to relax or socialise.

Fast food?

Tasty, sure - but think about what it does to your health. If you want food you don’t have to cook yourself, choose a good restaurant once in a while. Make it an occasion. Dress up. Invite friends. Turn it into something enjoyable instead of grabbing another sad cheeseburger. And if you think eating out is expensive, try adding up how much you spent on fast food last month… then imagine adding diabetes and blood pressure medication to that bill in a few years’ time.

Italian pizza once in a while, or a lifeless cheeseburger eaten on a couch? Exactly.

And the gym…

How many people sign up in January and go… twice? If at all?

If the gym scares you - don’t start there. Start with walking.

If you’ve had no physical activity for years, walking and getting your steps in is already a win. Then maybe add a home workout in front of the TV. And when you feel ready for more - then buy the gym membership. On your terms, not because it’s January.

And here’s the funny part: once you start moving, cigarettes suddenly become very unattractive. You run out of breath too quickly.

Alcohol? Empty calories. No point. Fast food? You’ll actually crave a proper, rich in protein meal instead. You won’t want to sabotage yourself.

This is how real change happens

Not all at once.

Not perfectly.

But consistently.

We hope we’ve convinced you that small steps beat dramatic resolutions every time. You don’t need to wait for 1st January. Or Monday. Or “the right moment”.

Start now.

We won’t promise it will be easy - it won’t.

But we are here to make it simpler.

Mike will bring structure to your training.

Gosia will take care of your nutrition.

No guessing. No stress. No pressure to be perfect.

You focus on yourself.

We’ll handle the rest.

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