Skribans Strength, Performance and Nutrition

Skribans Strength, Performance and Nutrition Bringing out the mixture of obsessive fitness lifestyle paired with scientific background in order f

Education: Currently studying MSc in Sport and Exercise Nutrition, Leeds Beckett University starting September 2016 – 2017. Ba(Hons) (Top-Up) Sports Science, Derby University 2015 – 2016. FdSc Sport and Exercise Science, Derby University 2013 – 2015. Certifications: KBT Strength and Conditioning Qualifications (Powerlifting, Olympic weightlifting and Kettlebell training);
Level 3 Diploma in Sports Massage Therapy;
Milos Sarcev's Hyperaemia training principles;
Level 1 ISAK Technician (anthropometric measurements);
Level 3 Personal Trainer, Group Class Training Certificate;
First Aid Certificate. Focus: Performance Nutrition, Lifestyle Assessments, Bodyweight Management, Body Transformations, Strength & Conditioning for Sports Events, Powerlifting, Bodybuilding/fitness/bikini contest prep. Personal Bio: An aspiring fitness addict that is currently working on his SENr (Sports and Exercise Nutrition register) accreditation in order to be internationally recognised performance nutritionist. Over last 10 years I have worked with every level, shape and size athletes - starting from someone who works daily by the desk and up to Olympic athletes. A highly experienced and self-motivated personal trainer with the ability to critique his own knowledge in order to provide the most current and relevant training methods to his clients. Possessing a hard work ethics and passion to fitness related lifestyle, actively involving in different sports related activities and continuous self-development through theory learning and practical applications. Years of work as a personal trainer and continuous sports related studies have helped me to establish high understanding of physical and psychological issues that are holding fitness enthusiasts from achieving their desired goals, and apply personal knowledge to overcome these barriers in order to achieve the optimal physical and psychological potential of my clients. I might be demanding when it comes to training, but that is what we are here for - to push you over and beyond your own limits. Feel free to approach me for any fitness and health related advice even if we do not work directly together, I will never refuse an advice.

Your brain is always adapting.This ability is called brain plasticity.Brain plasticity means the brain can change how it...
22/12/2025

Your brain is always adapting.
This ability is called brain plasticity.

Brain plasticity means the brain can change how it works based on experience, learning, and repeated behavior. According to this study, plasticity is an ongoing process, not something limited to childhood or recovery from injury.
Source: DOI: 10.1146/annurev.neuro.27.070203.144216

In simple terms, brain plasticity works like this:
• Repeated thoughts and habits strengthen specific brain pathways
• What the brain uses most becomes easier and more automatic
• Awareness can interrupt repetition and create choice
• Changed choices, repeated over time, reshape brain networks

Brain plasticity is always active.
Nothing that repeats is neutral.

Genes provide the starting structure, but brain plasticity allows experience to shape how that structure is used. Daily habits, environment, and learning demands all influence which brain networks become dominant.

This same mechanism supports learning and adaptation, but the study also warns that brain plasticity can reinforce unhelpful patterns if those patterns are repeated often enough.

The brain does not judge good or bad.
It adapts to demand.

That is the responsibility brain plasticity creates.

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Share it with someone still blaming genetics for patterns that are being practiced.

Most people were taught one idea.More sun equals more melanoma.The data does not support that.When researchers examined ...
21/12/2025

Most people were taught one idea.
More sun equals more melanoma.

The data does not support that.

When researchers examined skin cancer rates across Norway, they found higher rates in the south where sunlight is stronger.
But not all skin cancers responded the same way.

Squamous cell and basal cell cancers increased sharply with more UV.
Melanoma increased much less.

That alone shows melanoma is not driven by sunlight the same way other skin cancers are.
Source: PMID: 24494053

The same study revealed something more important.

Melanomas that form on non–sun-exposed areas like the eye, v***a, or anorectal region showed no positive latitude pattern.
Some were more common where sunlight was lower.

This suggests melanoma risk is influenced by systemic factors, not just sun hitting the skin.
Vitamin D is one possible contributor.

A second Norwegian study (PMID: 20430639) followed melanoma cases over 40 years.

Melanoma appeared most often on the trunk.
A body area usually covered and exposed only occasionally.

This pattern was the same in northern and southern Norway and did not change over time.

That links melanoma strongly to intermittent exposure, not constant sun.

Chronically exposed skin adapts.
Intermittently exposed skin does not.

That helps explain why melanoma rarely forms on the face or hands, despite high sun exposure.

In a study (PMID: 24398911) in Austria, melanoma diagnoses increased with altitude.
About 2% more cases for every 10 meters higher.

But melanoma mortality decreased with altitude.

More cases were found.
Fewer people died.

This points to earlier detection, better awareness, and possibly slower tumor progression.
Sun exposure increased diagnosis, not danger.

This is where most people get it wrong.

They confuse incidence with mortality.

Sunlight is not harmless.
But it is not the sole driver.

Melanoma risk depends on UV type, exposure pattern, skin adaptation, biology, and detection timing.

If melanoma were caused by sunlight alone, these studies would agree.
They don’t.

Save and share this with someone still stuck on the sun-only story.

20/12/2025

Can your metabolism change? Yes! Sunlight and food heavily influence how your body processes energy. Moving to a sunny place could mean losing body fat more easily, especially if you're uncoupled. But if you're coupled, low sunlight can lead to health issues. It's all about how your mitochondria adapt!

Multiple studies across psychology, education, and neuroscience point to the same pattern.Expectations are not neutral.I...
19/12/2025

Multiple studies across psychology, education, and neuroscience point to the same pattern.

Expectations are not neutral.

In schools, researchers showed this clearly.
Teachers were told that certain students were expected to grow faster.
Those students were chosen at random.
No tests predicted it. No traits explained it.
Only expectations changed.

What followed was not motivation or talent.
It was daily interaction.

More eye contact.
More time to answer.
More detailed feedback.
Mistakes corrected more gently.
Questions asked more often.

None of this was intentional.
Expectations quietly guided behavior.

By the end of the school year, those students showed larger IQ gains, especially in younger children where learning is most sensitive to environment.
No extra lessons.
No special program.
Just a different learning climate shaped by expectation.
(Source: DOI 10.1007/BF02322211)

When researchers later analyzed learning across millions of students, the same pattern appeared again.
Teacher expectations and feedback were linked to roughly 15–20% better learning progress over time.
Small effects. Repeated daily. Compounding quietly.
(Source: DOI 10.4324/9780203887332)

Neuroscience explains why this works.

Adults practicing a new skill showed 2–3% increases in grey matter in specific brain regions after a few months.
When practice stopped, those changes faded.
The brain builds what you repeatedly use.
It removes what you stop demanding.
(Source: DOI 10.1038/427311a2)

Belief plays a role too, but not the way social media sells it.

Self-efficacy research shows belief predicts persistence under stress.
Higher belief is linked to 30–40% greater persistence and engagement.
Belief doesn’t create skill.
It determines how long effort is sustained.
(Source: DOI 10.1891/0889-8391.13.2.158)

Expectations shape treatment.
Treatment shapes effort.
Effort repeated reshapes performance and the brain.

This is not mindset hype.
It is how adaptation works.

Save this before it gets buried.
Share it with someone still blaming talent or genetics.
What you do with this is on you.

19/12/2025

Calories in, calories out? It's not the full picture, say I and Yarus. Hormones, mental state, body comp—inflammation matters more. Carbs vs fats? Not the same. Sunlight + carbs = okay. Calories? Not the main player.

Many people believe that light weights are safer and easier, especially for managing fatigue. This study did not agree. ...
17/12/2025

Many people believe that light weights are safer and easier, especially for managing fatigue. This study did not agree. (DOI 10.3390/jfmk9040186)

Researchers tested six different bench press protocols in trained men using the same exercise, but with different loads and different distances from failure. Fatigue was not guessed or based on opinion. It was measured immediately after training, then again 24 hours and 48 hours later, using objective and subjective markers.

Here is what the data showed.

Training to failure created the most fatigue, which was expected. However, when failure was combined with low loads, fatigue was even higher than when heavier weights were used. Bar speed dropped more, effort index increased, blood lactate was higher, and discomfort and soreness were worse.

This was not simply a matter of “feeling tired.” The results showed consistent changes across mechanical markers (like performance loss), metabolic markers (like lactate), and perceptual markers (like discomfort and soreness). All pointed in the same direction.

When sets were stopped at around half of the maximum possible reps, fatigue was clearly lower. When the same work was performed using cluster sets with short rest periods, fatigue dropped even further. The load stayed the same, but the fatigue cost was reduced.

By 24 hours, most fatigue markers had largely recovered across all protocols. However, the initial fatigue hit from low-load training taken to failure was noticeably larger, which has implications for recovery and training frequency.

The takeaway is simple and supported by data. Training to failure is costly, and low-load failure is the most costly version of it. If fatigue management matters, how close a set is taken to failure matters more than the number written on the bar.

Save this if recovery matters, and share it with someone who thinks lighter weights automatically mean easier training.
Tag someone who still believes high-rep failure is the safest way to train.

16/12/2025

Stepping on a scale isn't enough. Cookie-cutter health plans ignore your life. What do you do all day? Do you see the sun? Understanding your internal & external environments is the key to finding what works for you. A supplement alone won't fix things.

15/12/2025

Discover how combining blood tests and environmental data personalizes health. Adjust your diet to reduce inflammation by understanding how your body interacts with its surroundings. It's the key to feeling your best!

Social media is usually framed as a habit problem.This study shows it is a brain signal problem.Researchers did not ask ...
15/12/2025

Social media is usually framed as a habit problem.
This study shows it is a brain signal problem.
Researchers did not ask people how they felt.
They measured brain activity directly using EEG, which records the brain’s electrical signals in real time.
One hundred healthy adults scrolled social media for just 30 minutes.
The changes happened fast.
First, calm-focus signals dropped.
These signals are called Alpha waves. They help the brain stay relaxed, focused, and able to reset.
After emotionally charged content, Alpha waves needed 12–15 minutes to recover, even after scrolling stopped.
At the same time, stimulation signals surged.
These are called Gamma waves and they reflect high stimulation and reward processing.
During high-reward content like fast videos and reactions, Gamma activity increased by about 62% compared to neutral content.
That is a large neural response, not background noise.
Switching between apps made things worse.
When attention jumped from platform to platform, Beta and Theta waves increased by about 25%.
These signals reflect mental effort and cognitive load.
Fragmented attention made the brain work harder for less return.
In heavier users, the pattern went deeper.
People scrolling more than two hours per day showed about a 35% drop in impulse-control markers linked to the prefrontal cortex.
This was measured from real brain signals, not feelings, surveys, or screen-time guesses.
Even after scrolling ended, the brain did not immediately reset.
Stimulation stayed high.
Calm returned slowly.
Focus and emotional control took the hit later.
This is not about willpower.
It is not about being weak or undisciplined.
It is about how the brain responds to constant stimulation, rapid rewards, and nonstop switching.
What gets access to attention shapes brain activity.

Save this.Share it with someone who still thinks scrolling is harmless.
Decide what deserves access to your brain.

Source: DOI 10.7759/cureus.87496

14/12/2025

Interpreting blood tests isn't as simple as looking at the numbers. Your lifestyle, sunlight exposure, and work schedule drastically influence the results. Context is everything when it comes to accurate diagnosis and effective treatment.

13/12/2025

Should you get a testosterone test? Why wouldn't you want to know if your s*x drive is healthy? A complete blood test can reveal so much, from glucose and electrolytes to hydration levels and mitochondrial function. This is important for everyone.

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