Statistically probable advice for most Indians
A blunt list of what most of us over- and underestimate about our eating, our training, and our health.
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Featured reads
A rotating handful from the writing. Changes through the week.
Why your knees and hips need to move
One in three over-50s dies within a year of a hip fracture. Train the joints through the range they were built for.
Make in India, not mimic in India
A real reason for a subcontinent equipment brand: design for the bodies it actually serves, not the ones it copies.
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Latest from the blog
Premium is a red flag
Most of what sells as premium in India is mid-tier anywhere else, my gym included. So here is plainly what we have: clean toilets, a coach for every four to six clients, kit built for Indian frames.
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Pick your fights
A WSJ piece on a strongman humbled by a Pilates class misses the point. Adaptations are specific, not everything hard is worth training for, and conviction comes from utility rather than FOMO.
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Move the needle
Florida's football team got 14,443 pounds stronger on four exercises. The antithesis of Instagram coaching: a few basic metrics, no gimmicks, and warm-ups that just warm you up.
Read moreMovement guides
Spoilt for load: a field guide to free weights
Sorted not by brand but by where the mass sits relative to your hand — five positions, from the classic dumbbell to centermass bells and long-lever maces, and what each is good at.
Protein decisions
A practical guide to hitting 70–80 g of protein a day, whatever you eat — from full omnivore to plant-only — using DIAAS and leucine to choose well.
Muscle matters
All muscle isn't built the same. What Type 1, 2A, 2X and 2B fibres are each good at, why size doesn't equal power, and how training and genetics shape the muscle you carry.
Hunger is ridiculously complex
Hunger isn't willpower — it's hormones and habit. Ghrelin, leptin, the gut's brakes, and why cutting calories makes your body protest a broken pattern rather than a real shortage.
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