Now that summer is out of the way, and it feel like someone literally flicked the ‘seasons’ switch I started thinking about cold and flu season. Many 'wellness' bloggers will tell you abnout pseudoscientific ways to 'boost' your immune system, but you can't 'boosty' it beyond optimal. What's more important than 'boosting' it, is avoiding behaviours that will reduce its efficiency. During winter months, several factors can negatively affect immune function, even outside of chronic diseases. These factors are often related to lifestyle and environmental changes. So, hopefully, this article wi...

If you have followed me for a while you will have noticed that I often recommend a protein intake of around 1.6g per kilogram of bodyweight. This is slap-bang in the middle of the range often recommended for active people to consume: 1.4–2g of protein per kg of body weight. This is based on several lines of scientific evidence, primarily related to optimizing muscle protein synthesis, supporting recovery, and maintaining lean muscle mass during periods of intense physical activity. So, let’s dive into that evidence.

As someone who enjoys both reading and writing comics in my spare time, I have a number of friends and acquaintances within the creative arts - writers and artists in particular - and without this sounding like I am trying to stigmatise or shame anyone, health issues are not uncommon. This could relate to any profession or work environment that leads to one being high sedentary. Office workers, designers, those who are in video meetings all day long, etc. But for this article, I will be focussing mainly on examples from within the creative arts. When you look into the nature creative work...

This is an article I originally wrote for the Hitchin Nomads Cycle Club newsletter. I thought it’s pretty useful information, so I have made a few tweaks and repurposed it here as a blog for all to see. Most of my clients are active people like yourself, over the age of 35, many of them in their forties or fifties. It would be unethical of me to rely solely on personal anecdotes and observations when discussing matters of human physiology, so I will be citing references to empirical data. But let me first establish some context. This article, although brief, will look at some of the uniqu...

Kettlebells & Beers is the TM Fitness online coaching programme for men over 40. Yeah, I know there are dozens... 100!!! of online fitness programmes are they all claim to be THE ONE I'm not going to do that. I just want you to know that I have a passion for honest, ethical and practical fitness coaching and helping you to achieve your goals why making the whole process feel as organic and manageable as possible. Look, if you want a drill sergeant to yell obscenities at you, or a borderline psychopath shouting about individual accountability and how there's no pain without gain, you can...