Recent research has refuted the long standing belief that metabolism slows down during middle age. Find out what age metabolism slows down and how to keep metabolism high.

Alcohol is calorie-dense, it can increase fat storage, reduce testosterone levels, muscle protein synthesis and mTOR signalling.

Whether you want to build muscle, lose fat, or like many people, a combination of the two, then protein is the most important nutrient. Protein is super satiating, it facilitates muscle growth and has the highest thermic effect of feeding (TEF).

It's awesome!

Whether you train once or several times per week, you want to ensure you're getting the most out of your training. So, one question you might have asked is — when is the best time to train?

For most people, no — I don't! I feel it's a dietary strategy that is overrated and even tainted by misinformation, with many fitness gurus stating it's magically metabolism-boosting and muscle building powers.

In reality, the benefit of intermittent fasting is simple but effective — it can induce weight loss by shortening your eating window, consequently reducing your caloric intake and putting you in a caloric deficit. It's that simple!

Full body training is where you train every muscle group within a single training session — it's the training split I use, my clients use and one that's becoming ever more popular in the evidence-based community.