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.

23/03/2026

Modern gyms have never been more advanced.

Smart machines.
Wearables.
Heart-rate monitors.
Screens everywhere.
Wi-Fi tracking everything you do.

Yet something interesting has happened.

Despite all this technology… physiques and strength levels have not advanced much beyond what was built decades ago.

Why?

Because the environment matters more than most people think.

The outside world automatically optimizes human biology. Sunlight, fresh air, temperature changes, uneven terrain, and natural resistance constantly challenge your nervous system and metabolism.

Your body evolved to adapt to those signals.

Modern gyms remove most of them.
Controlled temperature.
Artificial lighting.
Static machines.
Minimal environmental variation.

You still train hard. But the biological inputs that sharpen performance and recovery are missing.

The goal is not to abandon gyms.
The goal is to balance them with nature.

Train inside when needed.
But spend real time outside.

Walk. Warm up outdoors. Get sunlight. Move on uneven surfaces. Let your nervous system experience the environment it was built for.

Technology can help performance.
But biology still follows the rules of nature.

If you want to train in a way that actually respects how the human body adapts, join our Solar Athlete Skool group.

Children today are growing up in a world where screens are constant. Phones for school. Phones for entertainment. Phones...
23/03/2026

Children today are growing up in a world where screens are constant. Phones for school. Phones for entertainment. Phones for social life.

But their eyes did not evolve for hours of close-up screen focus.

A study following 1,508 children aged 8–14 tracked smartphone use and eye symptoms over one year. Researchers found that kids using smartphones more than 4 hours per day had significantly higher digital eye strain scores compared with those using phones for an hour or less.

The most common complaints were eye fatigue, blurred vision when looking up from the screen, burning eyes, and headaches.

In simple terms: the longer kids stared at the screen, the more eye discomfort they reported.
DOI: 10.2196/21923.

This matters because digital eye strain (DES) is not just temporary discomfort. It happens when the eyes stay locked into close focus for long periods. Blink rate drops, eyes dry out, and the focusing muscles stay constantly activated.

Another systematic review analyzing 14 studies with more than 27,000 children and young adults found that heavy smartphone use was linked with worse visual function scores and more symptoms, such as eye strain and visual fatigue.
DOI: 10.2196/21923

The real issue is not technology itself.

It is how long the eyes stay trapped in close-up mode.

Children’s eyes develop best when they spend time outdoors, looking at distant objects in natural daylight. That visual environment helps regulate healthy eye growth.

When screen time replaces outdoor time, the balance shifts.

One simple habit that helps protect the eyes is the 20-20-20 rule:

Every 20 minutes, look 20 feet away for 20 seconds.

It relaxes the focusing muscles and gives the eyes a reset.

Phones are not going away. But understanding how they affect the body allows us to use them more intelligently.

Send this to a parent who should know.

“Genetics” is consistency and knowledge hidden behind above-average standards.People love calling someone “genetically g...
22/03/2026

“Genetics” is consistency and knowledge hidden behind above-average standards.

People love calling someone “genetically gifted” because it saves them from admitting what they refuse to do themselves.

What looks like genetics is usually years of discipline.
Years of training when you do not feel like it.
Years of learning what works, what fails, and what needs to change.
Years of holding yourself to a standard most people cannot maintain for a week.

Above-average results do not come from average habits.
They come from higher standards. Higher effort. Higher self-respect.

Stay consistent long enough. Get knowledgeable enough. Refuse to lower your standards long enough - and eventually people will call your discipline “genetics.”

That is how average minds explain uncommon results.

When you are done being a coward that hides behind pathetic excuses and ready to build a body that reflects real standards - reach out and let’s build something others doubt is even possible to build 🫵🏽



21/03/2026

You spend an hour in the gym.

But what you do outside the gym may determine how well your body actually adapts.

Most modern gyms are flooded with artificial blue light, screens, Wi-Fi, and EMFs. Your skin and eyes are extremely sensitive to these signals, and they influence how your nervous system, hormones, and recovery respond to training.

So here’s a simple rule that flips the usual approach:
Dress down outside. Dress up inside.

When you’re outdoors, expose more skin. Let sunlight hit your body. Natural light, fresh air, and environmental variability amplify the biological signals your body evolved with.

When you’re indoors in a blue-lit gym, do the opposite. Cover up more. Reduce unnecessary exposure to artificial lighting and environmental stressors while you train.

It’s not about avoiding the gym.
It’s about balancing the environment.

For every hour you spend training indoors, try to spend time outside with minimal technology. Walk, warm up outdoors, get sunlight, or just breathe fresh air.

Amplify the good.
Reduce the bad.

Small environmental changes compound into better recovery, better energy, and better performance.

If you want to learn how to train in alignment with your biology and build real long-term performance, join my Solar Athlete Skool group.

People say things like:“Everyone is stressed.”“Just relax.”“Push through it.”But biology does not work like that.When st...
21/03/2026

People say things like:
“Everyone is stressed.”
“Just relax.”
“Push through it.”

But biology does not work like that.

When stress becomes chronic, your body keeps activating the HPA axis - the system that controls your stress response. This raises cortisol, the main hormone that helps you deal with pressure.

In the short term, cortisol is useful.
It helps you stay alert and react faster.

But when stress stays high for long periods, one of the brain areas most exposed to cortisol is the hippocampus.

The hippocampus is responsible for:

• forming memories
• learning new information
• regulating emotional balance

So it is not surprising that prolonged stress often shows up as:
• brain fog
• forgetfulness
• poor focus
• mental exhaustion

And this is not just theory.

A long-term study followed 102 adults aged 65-97 and tracked stressful life events, cortisol levels, and cognitive performance over time.

Researchers found that higher life stress was associated with faster memory decline in people with mild cognitive impairment - early noticeable decline in thinking and memory.
DOI: 10.1176/appi.ajp.2009.09040461

Another review looking across decades of stress research found that prolonged stress was linked to changes in the hippocampus, including altered neuron structure, reduced growth of new neurons, and weaker synaptic plasticity - the brain’s ability to adapt and rewire.
DOI: 10.1101/lm.037291.114

This does not mean stress automatically damages your brain.

But it does suggest that long-term unmanaged stress can strain the systems responsible for memory, learning, and emotional stability.

So if you feel mentally slower, more reactive, or constantly drained, it is not always a motivation problem.

Sometimes it is a pressure problem.

And the brain eventually shows the cost.

Save this and send it to someone who still believes stress only affects mood and has nothing to do with brain function.

Most people use AI like a search bar, not realising it is programmed to please you and NOT to tell the truth.Random ques...
20/03/2026

Most people use AI like a search bar, not realising it is programmed to please you and NOT to tell the truth.

Random questions.
New chats.
Repeating the same context again and again.
Getting the same nonsensical responses every time.

Then they wonder why the answers feel average.

The real value of AI starts when it understands you.

Your thinking.
Your priorities.
Your goals.
Your communication style.

Once AI understands those things, the conversation changes.

You stop explaining yourself every time.
And the answers become far more useful.

Not because the AI suddenly became smarter.
Because the context became clearer.

This is the same reason a great coach becomes more effective over time.

A good coach already knows:
• your history
• your strengths
• your weaknesses
• your goals
• your mindset

So the guidance improves.

AI works the same way.
When you create a personal AI profile, you give AI the structure it needs to understand you instantly.

Now, instead of starting from zero every time, the AI already knows:
• how you think
• what matters to you
• how you like information delivered
• where you have expertise
• where you need help

And that changes how useful the answers become.

I do not use AI to replace thinking - it has no ability to match real-life experience with empirical data, and its goal is to make sure you keep using it, which is why answers are feeding your delusions.
I use it to organize thinking.

To structure information.
To spot patterns faster.
To support better decisions.

That is where AI becomes useful.

Not when it gives you more noise.
When it helps you create more clarity.

And clarity changes everything.

Better clarity leads to better decisions.
Better decisions lead to better performance.

AI will not make you smarter on its own.

But if you build the right system around it, it can become one of the most useful thinking tools you have.

Save this.
Then send it to someone who uses AI every day but still treats it like Google.


19/03/2026

Most people wait until stress builds up before they try to fix it.

But your body has a built-in switch.

Splashing your face with cold water is one of the simplest ways to bring yourself down fast. It can lower heart rate, reduce blood pressure, and stimulate the vagus nerve - the system that helps shift you out of fight-or-flight and back toward recovery.

That makes it useful after hard training.
Useful after a stressful day.
Useful any time you feel wired, tense, or overstimulated.

You do not need another supplement.
You do not need a complicated recovery stack.
Sometimes you just need to work with your biology instead of against it.

Simple.
Fast.
Effective.

Try it after your next workout and pay attention to how quickly your body starts to settle.

If you want to learn how to train and recover in a way that actually respects human biology, join our Solar Athlete Skool group.

Red meat gets blamed for almost everything now.But real biology does not work in lazy slogans.A 2023 Nature study looked...
19/03/2026

Red meat gets blamed for almost everything now.

But real biology does not work in lazy slogans.

A 2023 Nature study looked at a natural fatty acid found in beef and dairy called trans-vaccenic acid (TVA).

And the interesting part was this:
- TVA did not attack cancer cells directly.
- It changed how CD8+ T cells behaved.

These are part of your immune system’s attack team. Their job is to find and destroy dangerous cells, including virus-infected cells and tumor cells.

In the study, TVA helped reprogram these cells, meaning it changed how they functioned and made them more effective at fighting tumors.

That stronger CD8+ T cell activity was linked with slower tumor growth in experimental models.

Source: Trans-vaccenic acid reprograms CD8+ T cells and anti-tumour immunity. DOI: 10.1038/s41586-023-06749-3

Now let’s stay honest.

This does not mean steak cures cancer.
And it does not mean red meat is some miracle therapy.

What it does mean is that nutrition affects far more than calories, cholesterol, or body fat.

Food also affects immune behavior.

That is where most nutrition conversations completely fall apart.
They reduce food to one number, one fear, one headline, one villain.

But food interacts with metabolism, hormones, immune signaling, and cellular function all at once.

So when people keep repeating that red meat is always harmful, they are not speaking from deep biology.
They are repeating a simplified story that starts to crack the moment you look at real mechanisms.

The real question was never:
“Is this food good or bad?”

The better question is:
What does this food do inside human biology?

And sometimes the foods humans have eaten for thousands of years still contain compounds we are only beginning to understand properly.

That is why serious health education needs more context, more mechanism, and a lot less nutrition theatre.

I never called myself a bodybuilder.Training was never about building a polished body. It was about becoming brutally st...
18/03/2026

I never called myself a bodybuilder.

Training was never about building a polished body. It was about becoming brutally strong.

And it started long before social media existed. No cameras. No influencers. No approval. Just a group of guys grinding in the dark, pushing each other until someone broke or got stronger.

Back then, the internet in my country was still a novelty. There was nobody to compare yourself to. No highlight reels. No fake standards.

So limits did not exist.

You trained as hard and as often as possible. That is why so many athletes from that side of the world were physically developed from early childhood. “Impossible” was a word used by lazy people. Nobody talked about genetics. Nobody cared.

Over the years I have often been called “gifted” when it comes to physical development.

The truth is far less exciting:
I am just slightly above average.

Where I stand out is consistency. Decades of it. Something the new generation rarely shows, even though many of them have far better genetics than I ever did.

This photo was taken about six years after I started taking lifting seriously. No real knowledge of training. No nutrition strategy. Supplements were not even part of the conversation.

Just determination. Just grit. Just testing limits.
Something that lacks severely in today’s society.

Decades later - I still look the same. Because the goal remained the same.

So the real question is simple:
Are you the person who stays in their lane and keeps pushing their limits year after year?
Or the person who quits because someone on the internet looked better after two weeks?

If you are done thinking about it and ready to build real strength with someone who has actually lived it, reach out and let’s get to work.

For years, EMFs have been treated as a fringe topic.Something people either dismiss immediately or turn into extreme fea...
17/03/2026

For years, EMFs have been treated as a fringe topic.
Something people either dismiss immediately or turn into extreme fear.

But real research sits somewhere in the middle.

A large meta-analysis reviewed 12 independent studies involving nearly 70,000 children to examine whether exposure to electromagnetic fields (EMFs) is linked to childhood cancer. (DOI: 10.30476/MEJC.2019.78705.0)

The result?
Children exposed to 0.2 microtesla or more had 1.33 times higher odds of developing childhood cancer compared to children exposed to lower levels.

That equals about a 33% higher risk.

Now here is the important part.
This does not prove EMFs cause cancer.

The association is considered weak, and many confounding factors exist. Most of the studies were case-control designs, which means they cannot establish clear cause and effect.

But this is where critical thinking matters.

The exposure level studied was not extreme.

It is a level many families experience from things like:
• Living near power lines
• Electrical transformers
• Household electrical infrastructure
• Long-term proximity to electrical systems

So the real takeaway is not panic.

The real takeaway is awareness.

Children are in the stage of life where:
• cells divide rapidly
• organs are still developing
• lifetime exposure is just beginning

Which means environmental inputs during this window may matter more than we assume.

This is exactly why environmental health research exists.

Not to create fear.
But to ask better questions.

Because history has repeatedly shown something uncomfortable:
Many environmental risks were ignored for decades before science finally caught up.

The honest position is simple.
This evidence does not prove causation.
But it also does not justify blind dismissal.

Curiosity and caution can exist at the same time.
And that mindset has protected public health many times before.

Save this post so you can revisit the research later.
And send it to someone who believes environmental exposures are never worth questioning.

Join our Solar Athlete community on Skool platform to learn more.

If you think lifting weights is dangerous, try being weak.Weakness is dangerous.Weak men get injured carrying groceries....
16/03/2026

If you think lifting weights is dangerous, try being weak.

Weakness is dangerous.

Weak men get injured carrying groceries.
Weak bodies break down under stress.
Weak minds panic when life gets heavy.

Strength is not the risk.
Strength is the insurance policy.

The real danger is spending decades avoiding effort…
and then expecting your body to handle reality when it finally arrives.

Lift the weights.
Build the muscle.
Get brutally strong.

Because the world does not get lighter.
You just get stronger. 

Heart disease is still the number one killer 🫀But the conversation about why it happens is often far too narrow.Most peo...
15/03/2026

Heart disease is still the number one killer 🫀
But the conversation about why it happens is often far too narrow.

Most people only hear about cholesterol.
LDL. ApoB. Statins.
Those markers matter. A lot.

But the research is becoming very clear about something else most people ignore:
Added sugar - especially in sugary drinks - can independently increase cardiovascular risk.

One large meta-analysis covering 72 prospective studies and more than 1.3 million people looked at sugar-sweetened beverages and long-term health outcomes.

Researchers found that higher intake of sugary drinks was linked to:
• 17% higher risk of coronary heart disease
• 13% higher risk of cardiovascular death

Even more concerning, the risk increased with every additional daily serving.

Source:
DOI: 10.3389/fnut.2023.1019534

Another study from the Jackson Heart Study looked specifically at drinks sweetened with high-fructose corn syrup (HFCS).

Participants who drank these beverages frequently had dramatically higher coronary heart disease risk.

Those drinking HFCS soda or fruit drinks three or more times per day had about 2.7–3× higher risk of coronary heart disease.

Source:
PMID: 33292663

Why could this happen?

High intake of added sugar can:
• worsen insulin resistance
• raise triglycerides (blood fats linked to heart disease)
• increase inflammation
• overload the liver and disrupt metabolism

So no - this is not about demonizing carbohydrates.

It is about recognizing that daily sugary drinks are not harmless calories.

Heart disease usually builds slowly from multiple factors stacking together:
• poor blood lipids
• high added sugar intake
• low activity
• chronic stress
• processed food diets

The smarter conversation is not about cholesterol or sugar.

It is cholesterol AND sugar.
Ignoring either one is incomplete thinking.

Save this post for the next time someone says “heart disease is only about cholesterol.”
And send it to someone who still thinks a daily soda is no big deal.

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