Charlie T Fitness

08/01/2026

B vitamins: simple… or secretly complex?

Turns out, they’re far more fascinating than most people realise.
Over the past few months, I’ve been deep‑diving into NMN (Nicotinamide Mononucleotide) — the precursor to NAD+, a coenzyme essential for energy production, DNA repair, and overall cellular resilience.

Here’s where it gets interesting:

NMN is the end product of Niacin (vitamin B3), but the journey from B3 → NAD+ is anything but straightforward. Our ability to produce NAD+ naturally declines with age, which is why NMN has gained so much attention in the longevity space.

But there’s a catch.

To keep NAD+ cycling efficiently, the body needs methyl donors — nutrients that support the recycling process.
Some key players include:

TMG (betaine) — often sourced from beetroot
Methylated B vitamins like methylfolate (B9) and methylcobalamin (B12)
Choline — found in eggs and organ meats or supplements like Alpha-GPC

These are just a few examples of how targeted nutrition can support healthy ageing and performance — the essence of smart, science‑backed “biohacking.”

If you're curious about how these pathways work or how they might fit into your own health strategy, feel free to reach out.

26/04/2025

So, keeping the fat off is really easy. Here's a little hack:

Interesting fact: there are roughly 30 to 38 trillion cells in a human and there are roughly the same amount of bacteria. The good bacteria in our gut are proficient at extracting energy from the food we eat, in other words, they burn more calories for you.

Another interesting fact: It is possible to reduce the calories in rice by simply eating it cold. The process of cooling rice converts some of the starch's into short chain fatty acids which feed your gut bacteria.

Cold rice has a 30% reduction in calories and feeds your gut bacteria with SCFA's, the better the health of your gut bacteria the more calories and nutrients they'll extract.

Calorie reduction from 2 sources and and an increase in nutrients from the foods you eat.

It's a win, win, win

For for food biohacks and comprehensive lifestyle coaching WhatsApp me on 050 562 1250
or email: charlietfitness55@gmail.com

24/04/2025

Food, food and food!

Eat as much as you want and never get fat, do minimal exercise and have a body to kill for, obviously that's subjective!

That's my secret. I read a post by a fitness model about 10 years ago. His view was, and it appealed to me, I want to maintain sub 7% body fat but eat what I want. I've been following this principle for 10 years and I'm still not fat.

There is a secret and I'm open to sharing it. If you want to know how to get slim without the fad diet or exercising everyday message me: charlietfitness55@gmail.com

If you want a one to one WhatsApp me on +971 505621250

Below are 2 pictures of me, one in 2017 and one just now at the age of 55.

06/04/2025

Chronologically, nobody gets younger. Time only moves forward. But why is it some people appear to age quicker than others and others are able to maintain a healthy physique into their 60's? Time does not appear to affect their physique, they retain muscle mass and do not gain weight.

For the last 10 years I've been on my own journey to understand biochem, physiology and endocrinology. I studied naturopathic medicine and qualified as a personal trainer. That wasn't enough though, I've been experimenting on myself for the last 10 years: Ketogenic diet for 2 years, numerous fasting protocols including a 3 day fast whilst performing rigorous training.

As I'm approaching 56, I see more and more of my peers health declining. It doesn't have to be that way. If you want to change I can help, but you have to want to change. I use hacks that increase levels of hormones including testosterone and growth hormone. For post menopausal women, managing the decline of oestrogen is critical as this leads to weight gain and bone weakening.

There isn't a quick easy pill or supplement you can take, this is a way of life. Once you embrace it, you see the years drop off. You'll have leant to live a way that keeps your health optimal. If you're in Dubai, lets chat or meet on the beach for a workout, first ones on me.

04/04/2025

It’s a warm day…

22/03/2025

Breaking my fast, keto style. While in Dubai, trying to maintain a vegetarian diet is challenging, this is a simple vegetarian breakfast with plenty of good oils, vitamins and minerals, cooked in coconut fat, which are loaded with MCT'S. Macro's: 17% Protein, 5% Carb and 79% Fat. Fat does NOT make you fat...

05/10/2024

Sometimes I’m in awe of nature

18/03/2024

26/08/2023

So.. I was talking about diet and exercise, my favourite topic. May have gone on a bit. They all got off 😂😂😂

17/04/2023

Today in 1986 the longest war in history ended. A war between the Isles of Scilly (off the Cornish coast) and the Netherlands, it lasted 335 years.

The war started on the 30th March 1651 during the English Civil War between the Parliamentarians and the Royalists. The Dutch sided with the Parliamentarians as they believed they would be the likely victors. The Royalists were angered with this siding as they had been allies with the Dutch and considered this a betrayal.

The war came about after Parliamentarians, led by Oliver Cromwell, had successfully won numerous battles and pushed the Royalist Navy as far back to the Isles of Scilly. It was this point the Dutch saw an opportunity to recoup some of their losses from the Royalist raids and sent a fleet of 12 warships to the Isles of Scilly to demand reparation. When none where made war was declared. During the 335-year war there was no blood shed.

It wasn’t until 1985 when a local Scilly historian wrote to the Dutch embassy in London to confirm if there was actually a war, when documentation was uncovered to confirm the war was still ongoing peace was finally declared in 1986. The residents of the Isles of Scilly could now sleep in peace.

What’s the connection with health, fitness and mental wellness and the longest war in history?

We are often in conflict with ourselves, most of the time we’re not even aware of it.

If I look back on my lifestyle choices from the age of 16 to my mid 30's I was in continual conflict making poor food and lifestyle choices. I was used to feeling the way I felt. It was my normal and didn’t know anything different.

We are often forced to make changes when we start to have health issues, some will rely on pharmaceuticals while others decide to do something about their lifestyle choices.

Personally, it wasn’t until my mid-thirties when work and relationship pressures took its toll on my mental and physical wellbeing. My local GP put me on a course of antidepressants, which just made things worse.

Then I decided to look at my lifestyle choices. It wasn’t until I changed my diet that I started to feel so much better. I came of antidepressants and started feeling better than I’d ever felt. I wasn’t aware how much better I could feel if I made these changes. It was an eye opener.

As the saying goes, once you’ve seen something, you can’t "unsee" it. If you’re on a standard western diet, challenge yourself to change it up for 3 months. If you don’t feel significantly better, you can always go back to your standard western diet. It’s time to end your internal battle.