Metabolic Birmingham

14/04/2026

Comment the word STRONG below to get a free copy of our strength programme for menopausal ladies 💪

13/04/2026

We built what you kept asking for.

For the last few months we’ve has similar feedback — I want a structure to follow. I want meal plans and a training programme. Something I can actually do without having to come in for testing first.

So we built it.

The Metabolic Collective is the system behind our 1-2-1 — now fully online, accessible to everyone, wherever you are.

Every month you get:

→ A training programme built by Jack — video demos, sets, reps, any gym or at home → A meal bank built around your actual calorie and protein targets → The Metabolic Dashboard — 5 science-backed calculators built for how women over 30 actually work → The Six Pillars framework and a community of women on the same path

Self-directed. Community-supported. No hand-holding.

Annual membership includes in-person testing and 2 months free — your RMR breath test, InBody scan, a tailored meal plan, and a consultation with Jack. Because if you’re going to use the tools properly, your numbers should be real.

Founding member pricing closes Sunday 20th April.

Questions before you join — DM me today. Every message gets a personal reply.

Link in bio.

Jack

13/04/2026

We built what you kept asking for.

For the last few months we’ve has similar feedback — I want a structure to follow. I want meal plans and a training programme. Something I can actually do without having to come in for testing first.

So we built it.

The Metabolic Collective is the system behind our 1-2-1 — now fully online, accessible to everyone, wherever you are.

Every month you get:

→ A training programme built by Jack — video demos, sets, reps, any gym or at home → A meal bank built around your actual calorie and protein targets → The Metabolic Dashboard — 5 science-backed calculators built for how women over 30 actually work → The Six Pillars framework and a community of women on the same path

Self-directed. Community-supported. No hand-holding.

Annual membership includes in-person testing and 2 months free — your RMR breath test, InBody scan, a tailored meal plan, and a consultation with Jack. Because if you’re going to use the tools properly, your numbers should be real.

Founding member pricing closes Sunday 20th April.

Questions before you join — DM me today. Every message gets a personal reply.

Link in bio.

Jack

11/04/2026

Super chuffed for online client Zhana, came in for testing from a recommendation, not 5 months in and the results are incredible :)

If you’re interested to see how we can help then DM or comment the word scorecard below 👇

05/04/2026

“When I stick to it I’m great”.

Does that sound familiar? The problem is that you can’t stick to it!

And I see this time and time again, rigid dieting (unless you’re on GLP’s) doesn’t produce better results long term.

It just made you more likely to quit!

Check out this study where there was a 58.8% dropout with strict plans, whereas just 16.7% with 80/20 flexibility. Same fat loss in completers 😮

And after the diet ended — flexible dieters gained +1.7kg of lean mass 💪

The rigid group lost −0.7kg. A 2.4kg difference.

Basically with flexible dieting, it’s easier to build habits. Whereas rigid dieting is often about rules. That stop when you finish yoir6 week challenge! y

This is why flexibility isn’t a a bad thing, you should actively add to your plan.

Which is why the Metabolic Collective (more on this next week 👀) has flexibility as a key pillar.

Want a head start?

Comment SCORECARD and we’ll send you the free Thrive Scorecard to find your starting point.

05/04/2026

Something is coming 😬
For a long time the only way to access what we do properly has been the 1-2-1. Full testing, full data, fully personalised. It works. But it’s not accessible to everyone.

I’ve spent months figuring out how to change that.
It opens in just over a week. If you’re already on my email list — watch your inbox from Tuesday. If you’re not — the Scorecard in my bio takes five minutes and puts you there.

01/04/2026

Exercise can be a powerful medication!

Both cardio and weight training have their place.

Cardio burns calories while you’re doing it. Strength training changes how many you burn forever.

Here’s the science, from the American College of Sports Medicine:

To lose meaningful weight through cardio alone, you need more than 250 minutes per week of moderate-intensity exercise.

That’s over four hours of cardio. Every week. Just to see movement.

Strength training works differently.

Every pound of muscle you build raises your Resting Metabolic Rate permanently.

Your body burns more calories at rest — not just during the session.

Not for an hour after. Every hour. For good.

This is why the Metabolic Method is built around strength training first.

Not because cardio doesn’t matter — it does.

But because the lever that changes your metabolism long-term is the one that changes your body composition.

We know your RMR before we build your training plan.

So we know exactly what we’re working with — and what we’re building towards.

👉 Comment SCORECARD below and we’ll send you the free Thrive Scorecard — takes 5 minutes, shows you exactly where to focus first.

30/03/2026

Yes your metabolic rate can for the basis for your nutrition plan, but it’s all the other factors that feed into it that really matter.

For a copy of free scorecard just comment SCORECARD below 👇

26/03/2026

Comment the word METABOLISM to find out more about how we build plans around your body 🔥

25/03/2026

I was on a discovery call yesterday with a lady who is going through the menopause and I quote - “I hate my wobbly legs and big belly, they’re not as toned as they were before”.

And this is totally normal.

Women lose 3–8% of muscle per decade from mid-30s, accelerating sharply around menopause. Twinned with an increase in fat around the middle - see my las video.

This is not just ageing but also the result of a hormone-driven process. Less muscle (subsequent drop in muscle mass), anabolic resistance means it’s harder for both protein and exercise to initiate protein synthesis (bundling muscle).

Now this isn’t designed to put you in a state of despair, but just highlights the important of doing weight training!!!

Want to know more about our process, comment the word METABOLIC below and we’ll send you the guide

Buckinx et al. 2022 (PMC9235827) · Geraci et al. 2021 — Frontiers in Endocrinology — sarcopenia onset linked to menopausal transition specifically

24/03/2026

24/03/2026

The scale didn’t move. But her visceral fat dropped 18%. Here’s why that matters more

So even though we know scale weight is important to many of the ladies coming in.

A marker that we measure is even more important.

Visceral fat is the clinically meaningful fat in postmenopausal women — linked to cardiovascular risk, insulin resistance, and metabolic dysfunction.

And this is when activity really matters > visceral fat responds to training before scale weight moves and our InBody scanning makes this visible. The scale is one data point of many.

To see our framework in action comment the word “METABOLIC” below 👇

Studies - Khalafi et al. 2023 — exercise training significantly reduced visceral fat even when scale weight largely unchanged