The last hour of coaching
There will be a final coaching hour someday. A last cue for a last client. The thought terrifies me more than death.
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Featured reads
A rotating handful from the writing. Changes through the week.
Brands, methods, activities, outcomes
Most people start with the brand and never ask the right question. Start with the outcome and work your way up.
Accidental hypertrophy
A transformation interview with a chimp. On figs, termites, throwing faeces for shoulder strength, and ten hours of sleep.
Read & explore
Latest from the blog
Wishful thinking in a bottle
A berberine ad promises a flat stomach in three months. What the capsule actually does, and why without the basics it is a rounding error.
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Degrees don't excuse bad claims
A dentist ranking exercises, an ortho defending PRP with 'it helped my patient'. Every claim needs evidence, whatever you majored in.
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A tighter budget than our parents
Even a return to 1970s snacking wouldn't fit our lower activity; our plates have to look different now.
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 and 2X 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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Sixty-two hand-crafted pieces of equipment, designed in-house in Madras.
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