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06/11/2026 - Gosia

SIBO and IMO, Part 2: the breath test

If you think a breath test is just blowing into a few tubes, I admire your optimism. The test measures gas produced by microbes in your gut, so anything that changes those microbes or how fast your gut moves can skew the result. That's why the preparation starts weeks before the test itself.

In the UK, the reference point is a best practice protocol from the gastrointestinal physiology group of the British Society of Gastroenterology. According to it, you should avoid antibiotics for four weeks before testing. Laxatives and medication that speeds up the gut should ideally be stopped for a week, and probiotics for at least a week. But only stop prescribed medication if your doctor agrees it's safe. A breath test isn't worth that.

For at least 24 hours before the test, you avoid fermentable foods. That leaves you with plain protein such as chicken, fish and eggs, plain white rice, and plain tea, coffee or water. No dairy, no fruit or vegetables, no beans, no wheat or other grains, no alcohol. Not exactly a culinary highlight, but it's one day. After that comes a 12-hour fast, so most people test first thing in the morning.

On the day itself, no smoking, and that includes e-cigarettes. During the test, no physical activity and no napping either. You can brush your teeth beforehand, as long as you don't swallow the toothpaste. You'll mostly be sitting, so bring a book.

Each hospital or lab will give you its own instructions, and they won't always match the above exactly. So read them properly.

How long does it take? It depends on the test.

You give a baseline breath sample, drink the sugar solution, and then keep giving samples at set intervals. How often and for how long depends on the protocol, so it really does vary. UK guidance actually prefers lactulose as the first choice, with glucose as a back-up, but hospitals do things differently. Mine used glucose, and the test was done in a little over an hour. My private home test with Healthpath used lactulose and took over three hours, with a sample every 30 minutes.

Now the bit everyone asks about. NHS or private?

On the NHS, you start with your GP. For IBS-type symptoms, NICE guidance says your GP should first rule out other conditions with a few basic blood tests, including inflammation markers and coeliac antibodies. If SIBO is still on the table, you'd usually be referred to gastroenterology, and the breath test is done in hospital. Which sugar is used, and whether breath testing is offered at all, varies between hospitals.

The NHS route costs nothing. The price is time. My wait for gastroenterology was long, and I know I'm not the only one.

One tip from my own experience: ask whether methane is being measured. Not every hospital tests for it by default. My NHS test was originally planned as hydrogen only. Because I'd tested positive for methane before, I asked for it to be included, and the consultant agreed. If constipation is one of your main symptoms, that question matters, because IMO is diagnosed on methane, not hydrogen.

The private route is quicker. Companies such as Healthpath (not sponsored, lol) send a kit to your home, you do the test yourself and post the samples to a lab. With Healthpath, they go to a lab in Germany, and my results came back in about two weeks. You pay for it, of course.

But here's the catch. A private result doesn't come with a prescription. You still need a doctor to look at it and decide on treatment. Some GPs are happy to act on a private result. Others will say it needs to go through gastroenterology. I met both kinds, a few days apart.

So if you're going private, it's worth asking your GP before you order the kit whether they'd act on the result. It might save you money, time and a slightly awkward appointment.

And whichever route you take, remember what I said in Part 1. A breath test isn't perfect. A glucose test can miss overgrowth further down the small intestine, and a lactulose test can come back positive when it isn't SIBO at all. The result should always be read by a doctor, together with your symptoms and history.

02/11/2026 - Mike

Not the starter pack: Is full-body training two or three times a week really enough?

Somewhere along the way, two or three gym sessions a week got a reputation as the starter pack. It's what you do until you get "serious". Then, apparently, you move up to five days, a chest day, an arm day, a whatever day.

If that idea has put you off starting, or made you feel your two sessions don't really count, here's the short answer. For a beginner, training your whole body two or three times a week isn't a warm-up act. It's one of the best ways to train, full stop. Plenty of people who've lifted for years still train exactly like this way.

Part of the reason it works so well is the second half of this post: it's a plan you'll actually keep doing. Let's take both bits in turn.

First, what does "full body" actually mean?

A full-body workout (you'll sometimes see it written as FBW) works all your main muscles in every session: legs, bum, back, chest and shoulders. You do roughly the same kind of session each time, two or three times a week, with at least a day off in between.

So, is it enough?

Yes. Here's why, in three steps.

Your muscles change between sessions, not during them. The workout is the signal. Your rest days are when your body actually does the rebuilding. After a decent session, a muscle needs a couple of days to recover, and then it's ready for the next nudge. Train your legs on Monday and again on Thursday, and the next nudge lands just as your body is ready for it.
Each muscle gets worked more often. On a typical split, your legs get one session a week. Miss it, and they've had a fortnight off. With full-body training, your legs get two or three goes a week, and so does everything else.
Beginners don't need much to change. When your body hasn't been asked to lift anything in years, a modest amount of hard work gets a big response. You don't need twenty sets for your chest. Each muscle needs a handful of good, hard sets a week, done regularly and nudged up over time. That's plenty to get stronger and change shape for months, often years.

The small print: what makes it enough

Two or three sessions is enough if they're proper sessions. That comes down to two things.

Effort. The last couple of reps of each set should feel genuinely hard, as if you could only manage another one to three with decent form. Coaches call this "leaving a few reps in the tank". It isn't about grinding yourself into the floor. It's about not stopping at ten when you could easily have done twenty.

Small steps up. When a weight starts to feel easier, do one more rep next time, or add a little weight. That steady nudge is what tells your body to keep adapting. Same weight, same reps, forever, and your body decides it's doing fine as it is.

Why the plan you stick to beats the "better" one

Think about brushing your teeth. Nobody thinks two minutes whether to do it or not, right? And you do it daily, because it is quicker than a two-hour deep clean once a month. Training works the same way. Here's some rough maths over six months:

Plan A is five sessions a week, perfect on paper. It lasts about six weeks before a run of nights, a poorly toddler or a busy patch at work knocks it over. That's around 30 sessions. Then it stops, and over the following weeks of nothing, some of what you built starts to fade.
Plan B is full-body, two or three times a week. You average two and a half sessions, miss the odd week, and keep going. Over the same six months, that's 60-odd sessions, and it's still running at the end.

Plan B does twice the training, from a plan that looked half as impressive on paper. And because you're still going in month seven, you get to keep building on it instead of starting again.

Most plans that fall apart weren't badly designed. Instead, they were designed for a week nobody actually has. Real weeks have night shifts, teething babies, a parent's hospital appointment, overtime, school holidays and the days you're simply cooked.

Full-body training copes with that better than almost anything else. Miss a session and nothing goes untrained, because the next session covers everything anyway. A two-session week is still a complete week. There's no "I've missed legs, so this week's ruined". It's a forgiving plan, and forgiving plans are the ones people are still doing a year later.

A big part of what I do with new clients isn't picking clever exercises, but finding the two or three slots in their real week where training can actually live, then building the sessions to fit those slots. Get that right, and the rest tends to follow.

20/10/2026 - Gosia

SIBO and IMO, Part 1: basics

If you've ever been told your constant bloating is "probably just IBS", this one's for you. I've had SIBO and IMO, and also H. pylori, the more the merrier, right? I talk about my own story in detail on our YouTube channel, so I won't repeat it here. This post is about the condition itself: what it is, what can cause it, how it's tested and how it's usually treated.

Before we start: this post is for educational purposes only. I'm a nutritionist, not a doctor. I don't diagnose or treat SIBO, IMO or any other medical condition. I've simplified some of the medical information to make it easier to understand, so this isn't an exhaustive explanation of the conditions, their causes or treatments. If any of this sounds familiar, please speak to your GP.

SIBO stands for small intestinal bacterial overgrowth. Your large intestine is meant to be home to large numbers of bacteria. Your small intestine normally has far fewer. In SIBO, bacteria build up in the small intestine in numbers large enough to cause problems. They ferment food before it's fully absorbed, and that fermentation produces gas. Typical symptoms include bloating, abdominal pain, excess wind and changes in bowel habits. The catch is that none of these symptoms are specific to SIBO. That's one reason it's easy to miss.

IMO stands for intestinal methanogen overgrowth. It used to be called "methane SIBO", but it was renamed for a good reason: the organisms behind it aren't bacteria. They're archaea, single-celled organisms that use hydrogen to produce methane. They also aren't necessarily limited to the small intestine. Methane has been linked with slower gut transit, so IMO is most often associated with constipation and bloating. Hydrogen SIBO is more often associated with diarrhoea, or a mix of both.

You may also come across a third type: excess hydrogen sulphide, usually linked with diarrhoea. Testing for it is still limited, and I haven't experienced it myself, so I'll leave it there.

Your gut has its own cleaning system. Between meals, a wave of muscle contractions called the migrating motor complex sweeps through the small intestine and moves leftovers and bacteria towards the colon. Stomach acid, bile and digestive enzymes help keep bacterial numbers in check. The ileocaecal valve, between the small and large intestine, helps prevent bacteria from the colon travelling backwards into the small intestine. When one or more of these defences stops working properly, bacteria get a chance to settle where they shouldn't. Probable causes/risk factors include:

Slower or disrupted gut movement. Hypothyroidism, diabetes, Parkinson's disease, scleroderma and Crohn's disease can all affect how well the gut moves things along. So can opioid painkillers.

A previous gut infection. For some people, food poisoning, gastroenteritis or traveller's diarrhoea is the starting point. Some develop antibodies afterwards that are thought to interfere with the nerves controlling gut movement. This area is still being researched.

Low stomach acid or weaker digestion. Long-term use of acid-reducing medication (PPIs), low stomach acid, pancreatic insufficiency and reduced bile flow all weaken the body's natural defences.

Structural changes. Adhesions (internal scar tissue) after abdominal surgery or from endometriosis, small bowel diverticula, "blind loops" left by some types of surgery, and removal or poor function of the ileocaecal valve can all create spots where bacteria collect.

Other factors. A weakened immune system, some antibiotics and regular alcohol intake have also been linked with SIBO.

Some lists go further and include connective tissue disorders such as Ehlers-Danlos syndrome, Lyme disease, brain injury and even overtraining. The evidence for these is much thinner, so treat them as possible rather than proven.

In my case, I believe H. pylori played a part. It can affect stomach acid levels, and its treatment includes a course of acid-reducing medication. But H. pylori deserves its own post, so more on that soon.

The most common test is a breath test. After a prep diet and fasting, you drink a sugar solution, then breathe into tubes at regular intervals, usually every 15 to 20 minutes. If microbes in your small intestine ferment that sugar, the hydrogen or methane they produce passes into your blood and ends up in your breath. According to the North American Consensus on breath testing, a rise in hydrogen of at least 20 ppm from baseline within 90 minutes counts as positive for SIBO. Methane of 10 ppm or more at any point during the test counts as positive for IMO. The tricky part is which sugar you're given. There are two main options, and neither is perfect.

Glucose is absorbed quickly in the first part of the small intestine. If the overgrowth sits further down, the glucose may be absorbed before it ever reaches it. The test can then come back negative even though overgrowth is there: a false negative.

Lactulose is a sugar humans can't absorb, so it travels the full length of the small intestine and can pick up overgrowth further down. The downside is that if your gut moves quickly, lactulose can reach the colon early. Fermentation there, where bacteria are supposed to live, can be mistaken for SIBO: a false positive.

Studies report a wide range of accuracy for both tests. So no single result should be read in isolation. It needs interpreting by a doctor, alongside your symptoms and history.

Antibiotics are the main treatment, and the choice depends on which gas is raised and what your symptoms look like. For hydrogen-positive SIBO with diarrhoea or mixed symptoms, rifaximin is used on its own. For hydrogen sulphide, rifaximin with bismuth has been suggested. For methane-positive IMO with constipation, rifaximin is combined with neomycin, and metronidazole is often used instead of neomycin. In a small study, rifaximin with neomycin worked noticeably better for methane than either antibiotic alone. Rifaximin acts mainly in the gut, and very little of it is absorbed into the body. In the UK it's licensed for a liver condition (hepatic encephalopathy), so for SIBO it's prescribed off-label.

I've had rifaximin with metronidazole three times. The first two courses went fine. The third didn't: I had a bad reaction and had to stop metronidazole partway through.

There's also a herbal route, using things like allicin and oregano oil. I couldn't follow it because I'm allergic to allicin, and I have no experience with it, so I won't comment on something I haven't tried.

SIBO has a habit of coming back, especially if whatever caused it is still there. Older age, having had your appendix removed and long-term PPI use were linked with a higher risk. Repeat courses are common, which is why finding the cause matters as much as treating the overgrowth.

This topic is huge, so I'm splitting it into parts. Coming up next: how breath testing works in practice (preparation, how long it takes, and the NHS versus private route), whether diet can actually help, H. pylori, and the nutritional deficiencies that can come with gut problems.

If you'd like support from people who've been through it, this Facebook group helped me a lot: UK SIBO Support Group.

For my full story, head to our YouTube channel. For more content, find me on Instagram: @atomic.wellness.nutrition.

19/10/2026 - Mike

The direct debit workout

You've been a gym member for eight months, and so far, your body hasn't noticed it.

Your bank account has, though. On the first of every month, £42.99 slips out quietly, like a flatmate who never does the washing up. It's fine. You go. Not every week, maybe, but you go.

Take this Tuesday. You leave the office at 6:15, grab your bag from under the desk and get to the gym at the exact moment everyone else in your postcode does the same. The squat racks are taken by two lads filming each other. The cable machine has a queue. So, you do what you always do. Ten minutes on the cross trainer to warm up, which somehow turns into twenty because you're halfway through a podcast episode. Then a wander.

You pick up the 10kg dumbbells, because they're the ones you always pick up, and do some curls. Three sets? Four? You lose count somewhere between sets, scrolling Instagram on the bench. A few shoulder presses. Then chest machine with the comfy seat, because it's free. A couple of half-hearted planks on the mat by the mirror. Fifty minutes later you're back in the changing room, a bit sweaty and a bit pleased with yourself.

You went. That counts, right?

Thursday you mean to go again, but John from IT asked you to go for a drink at the Crown. You can't disappoint your mate, John. Saturday there's brunch, then a nap, then it's Saturday night. Sunday, you go, sort of. Treadmill, a few machines, a quick mirror check on the way out. Same as Tuesday, roughly. Same as every week, roughly.

Two weeks later, your neighbour Paddy posts a side-by-side on his stories. Twelve weeks apart. Shoulders that weren't there before, a waistline that's gone somewhere. Caption: "Trust the process." You've been a member longer than he has. You double-tap, close the app and stare at the ceiling for a bit.

So, the next week you go three times. Proper effort. You try a bit of everything, because more variety must be better, surely. Monday is a "full body burner" you found on YouTube on the train home. Wednesday is whatever machines happen to be free. Friday is legs, because everyone says never skip leg day, and you go so hard on the leg press that you're walking down the office stairs sideways until Tuesday.

Which means Tuesday's session doesn't happen. Neither does Thursday's, because there's a deadline and Teams is pinging until nine. The week after, a mum’s 50th in Manchester eats the whole weekend, and the hangover eats the Monday.

By month three of "proper effort" you're back to one or two visits a week, doing the same curls with the same 10kg dumbbells, on the same chest machine with the comfy seat. You catch yourself in the changing room mirror and, honestly, it's the same person who signed up. Maybe a touch softer round the middle after a summer of barbecues and weddings.

Eight months. Roughly sixty visits. Hundreds of quid. And the mirror just shrugs back at you.

Why?

Because turning up is only half the job. Without a plan, every session starts from zero. You do what's free, what's familiar, what feels nice that day, and your body has no reason to change because you never ask it for anything new. The same weights for the same reps, month after month, tell your muscles they're doing just fine as they are, thanks. Nothing gets written down, so nothing gets a little harder each week. And when a burst of motivation does hit, you swing the other way - one random session that wrecks you for days, followed by nothing at all.

Paddy didn't have more time than you. He had a plan that fitted the time he had. Three sessions a week, the same key lifts each time, a bit more weight or one more rep when he was ready for it, and an app telling him exactly what he did last time. Boring, honestly. And boring is exactly what works.

There's the rest of the week too. Fifty minutes of wandering round the gym can't outrun six days of late-finish takeaways, short nights and weekend pints with no real idea of what's going in. That's not a character flaw, just a week with no structure in it anywhere.

This post is not here to make you feel bad. Going at all puts you ahead of loads of people who haven't set foot in a gym since uni. The habit of showing up is the hardest bit, and you've already got it. It just needs a direction.

You don't need six days a week. You don't need to skip drinks with your mate, miss the 50th in Manchester or say goodbye to Friday's curry. You need three structured sessions built around the week you actually have, a clear idea of what you're doing the moment you walk in, and a way of making it a little harder over time. Add a bit of attention to food and sleep that still leaves room for a life, and the mirror will finally have something to say.

If you don't know where to start, that's exactly what a personal trainer is for. Someone who builds the plan around your train times, your deadlines and your weekends, keeps you honest, and tells you when it's time to put down the 10s and pick up the 12.5s.

Your gym membership is already working perfectly and direct debit goes out on the first of every month without fail. So, maybe it's time your training had a plan as reliable as your direct debit?

27/09/2026 - Mike

Sweet dreams, my little angel!

It's 1:14am and you're watching a man in a cold plunge explain his "sleep hack".

You got into bed at half ten. Properly early, for once. You were going to read. Then Outlook pinged about tomorrow's 9am meeting, so you answered it, because it's quicker than worrying about it all night. Then a quick look at the group chat. Then one reel. Then another. And now here you are, eyes wide open, learning about the benefits of magnesium from someone with a jawline sharper than your kitchen knives.

The 7:45 train is not going to be pretty.

The next morning you're on your third coffee by eleven, and your work mate Priya catches you yawning mid-sentence in a meeting. "You need magnesium," she says, like it's the most obvious thing in the world. "Changed my life.".

The universe has spoken.

So that evening, on the sofa, with a Deliveroo on the way, you go shopping. Magnesium, obviously. Ashwagandha, because the jawline man swore by it. A sleepy tea with a moon on the box. A lavender pillow spray. Some fancy gummies with a name that sounds like a spa. Mouth tape, because someone in the comments said it fixed everything. Next-day delivery, basket total a little higher than you'd like to admit. But good sleep is priceless, right?

Decided.

The parcel arrives and you line it all up on the bedside table like a tiny pharmacy. Your partner, Tom, picks up the mouth tape, looks at it, looks at you, and puts it back down without a word.

The first few nights feel promising. You take everything, spray the pillow, sip the tea, and lie down feeling very responsible. You still scroll for "just ten minutes", but you've taken your magnesium, so surely that cancels out. You drift off somewhere around midnight. Not bad.

A week in, it's Thursday. Leaving drinks for Ben from finance. You tell yourself two pints and home, and you mean it. You get in at quarter to one, take your capsules with a pint of water, and wake up at 4am with your heart doing a little drum solo and your brain replaying something you said in 2019.

Friday you're a zombie. Saturday you sleep until eleven to "catch up". Saturday night you're wide awake at 1am, so you watch three episodes of something you won't remember. Sunday you lie in again, and Sunday night, as always, you stare at the ceiling thinking about Monday, the inbox, the gym session you skipped, the spray that smells like a hotel bathroom.

By week three, the bedside pharmacy has grown. You've added a second kind of magnesium, because apparently you bought the wrong one. The laptop still lives on the end of the bed, because that's where you finish off emails. The bedroom is warm enough to grow tomatoes, the streetlight still leaks through the blinds, and the phone is still the last thing you see at night and the first thing you grab in the morning.

By week five, you're more tired than when you started. Poorer, too. Tom has started sleeping with an eye mask he found in a hotel drawer, and honestly, he looks rested. Annoyingly rested.

You're doing everything, aren't you? So why does it feel like nothing's working?

Why?

Because you tried to fix the roof while the foundations were still wobbling.

There's nothing wrong with a cup of sleepy tea, and some people find the odd supplement genuinely helps. But no capsule can outwork a body clock that never knows what time it is. Going to bed at eleven on a Tuesday, one on a Thursday and two on a Saturday, then getting up at seven, seven, and eleven, is basically giving yourself jet lag every weekend without the holiday. Answering work messages in bed tells your brain that bed is the office. Scrolling bright screens until you physically can't keep your eyes open is the opposite of winding down. And a stuffy, bright bedroom with a laptop humming at your feet isn't exactly a nest.

So, the supplements weren't the problem. They were just being asked to do a job that should belong to your routine.

You don’t need to be in bed by nine with a cup of cocoa while your mates are out. Leaving drinks happen. Weddings happen. Friday nights with a takeaway and one more episode happen. That's life, and life is supposed to be enjoyed.

But the boring stuff is where the magic actually lives. A wake-up time that stays roughly the same, even at the weekend, give or take an hour, a bedtime that follows from that. Half an hour before bed where the phone goes on charge somewhere that isn't your pillow, and you do something slow instead, whether that's a book, a shower, stretching, or chatting to Tom about anything other than work. A bedroom that's cool, dark and quiet, with the laptop banished to the kitchen table. None of it is exciting enough to go viral, and none of it comes in a parcel, but that's exactly why it works.

And it's not just about feeling less of a zombie on the 7:45 train. Sleep is where your training actually turns into results. It's where your muscles recover, where your appetite settles down, and where your willpower gets topped up for tomorrow. Poor sleep makes every session feel heavier and every biscuit tin louder. If you're working hard in the gym but running on five hours sleep, you're pedaling uphill.

That's a big part of what I do with the people I coach. We don't just look at sets, reps and meal prep, but we also look at the whole week, including the late meetings, the Thursday pints and the Sunday night dread, and build a plan that actually fits the life you've got. If you'd like a hand with that, you know where to find me.

So tonight, put the phone down a little earlier, crack a window, and let your body find its rhythm again. The mouth tape can wait.

Sweet dreams, my little angel.

12/05/2026 - Gosia

Weight loss has become very overcomplicated lately. People are panicking about carbs, insulin, seed oils, fasting windows and every new online rule someone invented to sound clever. For straightforward fat loss, most of this noise is unnecessary. Overall nutrition is more nuanced, of course, but today we are keeping it simple.

A calorie deficit is still the underlying requirement for fat loss. If the goal is to lose body fat, there needs to be a gap between how much energy your body uses and how much energy you take in. This is why completely different diets can lead to the same outcome. Low carb, low fat, intermittent fasting, calorie tracking, portion control - if they result in fat loss, they work because they help create an energy deficit.

The gym helps, but let’s not pretend it can outrun chronic overeating. Exercise is excellent for health, fitness, mood, insulin sensitivity, strength and muscle retention, but a few sessions a week will not cancel out eating for a family of four every evening.

Many people overestimate how much they burn and underestimate how much they eat. They often only realise it after honest tracking, because seeing the numbers can be very eye opening. Food quality still matters, even though the deficit is the driver. A calorie deficit built around minimally processed foods, enough protein and enough fibre is usually easier to maintain than one built around random snacks, liquid calories and ultra-processed foods. Higher protein intake during weight loss can also help reduce muscle loss, especially when combined with resistance training. That matters if the goal is not just to weigh less, but to look and feel better too.

A lot of people say they are “in a calorie deficit” but not losing weight. Sometimes that can appear true for a short period because body weight fluctuates. Water retention, menstrual cycle changes, stress, sodium, constipation and changes in training can all temporarily mask fat loss. This is why weekly weight averages are more useful than obsessing over one random weigh in.

Very often portions are being underestimated. Weekends are wiping out the deficit created during the week. Liquid calories and alcohol are being ignored. Snacks, sauces, bites and “just a little bit” extras are not being counted.

And that brings us to expectations. Real progress is usually slower than people expect. NHS guidance still points to roughly 0.5 to 1 kg per week as a safe and achievable rate for many people, not the fantasy numbers thrown around online to sell desperation.

I know that does not sound very exciting, but at least it is honest. People keep looking for quick, almost magical fixes, when the truth is that boring methods usually work best.

Estimate your calorie needs. Create a realistic deficit. Start with a modest reduction, even around 10% if you are new to this. Keep protein and fibre high, manage portions, watch liquid calories, and stop letting weekends quietly erase the progress you made from Monday to Friday.

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.

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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