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.

09/05/2026

Standards over peptide-f**kery.

Same people who were so against using Covid shots because they were never safety tested now jump on all kinds of glorified shortcuts before they ever build basic discipline.

Before they sleep properly. Before they can train consistently for 6 months. Before they can even control their food intake without acting like a Labrador around snacks.

A peptide will never fix weak standards.

You can inject all the “recovery,” “fat loss,” and “performance enhancement” compounds you want - but if your lifestyle is chaotic, your body just becomes a chemically supported mess instead of correctly functioning human being.

The raw reality - most people don’t even know what their baseline looks like anymore.

Low energy?
Maybe because you sleep 5 hours.

Poor recovery?
Maybe because you train without purpose and eat like a child.

Hormones crashed?
What do you expect when stress, alcohol, ultra-processed food, no sunlight, no routine, and zero self-control become your daily environment?

Yet now everyone wants a “peptide stack” instead of fixing their standards.

The most ridiculous part:
once shortcuts become your foundation, you lose confidence in your own ability to function without them.

That’s not optimization.
That’s dependency dressed up as “biohacking.”

Build standards first:
* consistent sleep
* consistent training
* consistent meals
* consistent effort
* consistent mindset

Then decide what is actually necessary.

Because a disciplined body with no peptides will outperform a chaotic person with a pharmacy drawer full of “protocols” more often than people want to admit.

And your weak body with “muscles” that resemble an eating disorder rather than something you can be proud of shows the full story.

“Peptides” and other performance enhancing drugs work. If you do the work. Most want to bypass that second part and they end up on such an absurd amount of drugs by the end of it just to deal with all the side effects and hide their mental weaknesses, that their whole day revolves around drug abuse.

Before you drastically alter your whole physiology, cover the basics first. Your future self will thank you for it.

You are not low testosterone because you turned 35.That is the lazy explanation.For many men, low testosterone is not ju...
09/05/2026

You are not low testosterone because you turned 35.

That is the lazy explanation.

For many men, low testosterone is not just an age problem. It is a metabolic signal.

Belly fat is not passive storage. It acts like an endocrine organ. It can increase aromatase activity, worsen insulin resistance, drive inflammation, and shift the hormone environment against you.

This is the hypogonadal-obesity cycle:
More body fat
More aromatase activity
More testosterone pushed toward estradiol
Lower testosterone
More abdominal fat
Harder fat loss
Worse feedback loop

PMID: 10342671

That is why some men feel like they are doing the work, but the system is fighting back.

Low energy.
Poor drive.
More belly fat.
Less muscle retention.
Harder recovery.
Lower testosterone on bloodwork.

Male obesity is strongly linked with low testosterone, and in many cases this is not permanent testicular failure. It is often functional, metabolic, and potentially reversible when the underlying environment changes.
PMID: 24407187

Modern reviews now frame this as obesity-driven hypogonadism, involving aromatase activity, insulin resistance, leptin resistance, inflammation, and disruption of the reproductive hormone axis.
DOI: 10.20517/mtod.2023.05

The hopeful part is simple: when body fat drops, testosterone often improves.

Diet, training, and larger weight-loss interventions can all improve the hormonal profile when they reduce fat mass and improve metabolic health.
PMID: 39840189

The answer is not always to jump straight to injections.

Sometimes low testosterone is not the root problem.

Sometimes it is the warning light.

Fix the metabolic environment, and the hormone conversation changes.

📌 SAVE this for the next time low testosterone gets blamed on age alone.

📤 SHARE it with a man chasing hormones before checking body fat, waist size, insulin resistance, sleep, and inflammation.

This is research context, not a personal diagnosis. Your hormones, medication use, body fat, training status, sleep, stress load, and metabolic health all matter.

You were not born as a blank page.That idea sounds clean, but it is incomplete.For centuries, the “blank slate” view sug...
08/05/2026

You were not born as a blank page.

That idea sounds clean, but it is incomplete.

For centuries, the “blank slate” view suggested we arrive as empty material, waiting for the world to write us into shape.

But Jung looked at the mind differently.

He saw patterns.

Roles.
Masks.
Shadows.
Instincts.
Inner scripts that repeat across people, cultures, myths, and behavior.

He called them archetypes.

Modern research is revisiting that idea through a grounded lens - not as mysticism, but as patterns in behavior and cognition shaped by biology, environment, and experience.

A 2023 BioSystems paper describes archetypes as behavior and cognition patterns emerging through brain-body structures interacting with life experience.

Source:
PMID: 37832929

That matters because your “personality” may not be a fixed identity.

It may be an inner script.

Some shaped by childhood.
Some by survival.
Some by environment.
Some by tendencies you did not choose.

Persona is the mask - the version of you that knows how to be liked, respected, strong, useful, or unbothered.

But when the mask becomes the identity, you start performing yourself instead of becoming yourself.

Behind that mask sits the Shadow - the parts you bury, reject, deny, or project onto others.

A 2019 paper on self-realization describes growth as integrating conscious and unconscious material, including ego, persona, shadow, and anima/animus.

Source:
DOI: 10.4236/psych.2019.108071

And this is not just theory.

A 2013 study found that certain archetypes aligned with measurable traits. Creator linked with openness, while the Warrior linked with anger and verbal aggression.

Source:
Țepeș, 2013
Journal of Transpersonal Research, 5(1), 65-82

So the question is not:

“What type am I?”

The better question is:

“Which part of me is writing the script right now?”

Your personality is not a blank slate.
But it is not a prison.

It is an ongoing rewrite.

Save this for the next time you feel trapped inside a version of yourself.
Share it with someone ready to understand themselves beyond labels.

The internet loves a clean villain.Right now, it’s “seed oils + sun = skin cancer.”But when you read the actual papers, ...
07/05/2026

The internet loves a clean villain.

Right now, it’s “seed oils + sun = skin cancer.”

But when you read the actual papers, the story is more layered.

In an older mouse experiment, hairless mice exposed to strong UV light developed tumors earlier and in higher numbers when their diet was rich in corn oil (high omega-6) compared to a more saturated fat diet (PMID: 6647039).

A later mouse study compared high omega-3 vs high omega-6 diets under UVB. The omega-3 group developed fewer and smaller tumors (PMID: 21525235).

In extreme UV lab models, fat type clearly shifted tumor development.

But humans are not lab mice.

In over 137,000 U.S. adults followed long-term, higher omega-6 intake was modestly linked to higher risk of melanoma, SCC, and BCC (PMID: 29636341). The effect was small. Total fat and saturated fat were not clearly linked to melanoma.

When multiple human studies were combined, total fat and saturated fat showed no clear overall association. Higher polyunsaturated fat showed a possible higher SCC risk, while monounsaturated fat showed a slightly lower BCC risk (PMID: 31298947).

That is not a smoking gun.

Another layer: UV damage creates oxidative stress inside skin cells. A review on diet and nonmelanoma skin cancer highlights how antioxidant-rich foods may support the skin’s defense and repair systems (PMID: 26583073).

So what’s the pattern?

In mice under extreme UV, fat type changes tumor growth clearly.
In humans, omega-6 shows modest, inconsistent links.
Overall diet quality likely matters more than one oil.

Here’s the grounded takeaway:
Control UV exposure first.
Avoid burns.
Balance fats instead of swinging to extremes.
Build a nutrient-dense diet that supports repair.

Don’t reduce a complex disease to one ingredient.

This is research context, not a personal risk calculation. Your skin type, lifetime UV exposure, genetics, and medical history drive risk more than any single fat source.

Save this for the next “seed oils cause cancer” post.
Share it with someone who prefers data over slogans.

Animals are not just emotional support.They are environmental signals.For some people, being around animals changes thei...
06/05/2026

Animals are not just emotional support.

They are environmental signals.

For some people, being around animals changes their state fast.

They feel calmer.
More focused.
Less guarded.
More present.

That is not weakness.

That is the nervous system reading safety.

Empathy research shows that feeling another person’s pain is not just emotional. It involves brain systems linked with emotion, attention, and control.

Sensitivity is not fragility.
It can be higher signal processing.

Source:
DOI: 10.3389/fnins.2018.00507

The body responds to safety before the mind explains it.

In children exposed to stress, having a pet dog present changed the stress response. Interaction with the dog was linked with lower cortisol, suggesting animal contact can shift the body toward regulation.

Source:
PMID: 28439150

This is why “animal people” often notice more.

Tone.
Posture.
Tension.
Energy.
The small signal before the obvious problem.

The brain uses shared systems to understand emotional states, which may explain sensitivity to subtle body-language cues.

Source:
PMID: 22715878

And that care response does not stop at humans.

When people viewed suffering in humans and animals, overlapping brain regions were involved. This suggests empathy can extend across species.

Source:
PMID: 23405957

Then comes the focus piece.

In a controlled trial, real dog interaction increased activity in prefrontal brain areas linked with attention, control, and regulation compared with a plush toy.

So the effect is not just comfort.

It is calm focus.

Source:
PMID: 36197880

Animals do not “fix” people.

But they can change the state the brain and body are operating from.

And when your state changes, your focus, stress response, and emotional control can change with it.

Sensitivity is not the problem.
Lack of regulation is.

Awareness is a gift.
Regulation is the skill.

Save this for the next time someone says, “You care too much about animals.”

Share it with the person who always says, “I like animals more than people.”

“You should post more of yourself.”I hear it often.But I am not here to remind you I exist.I am here to show you how to ...
05/05/2026

“You should post more of yourself.”

I hear it often.

But I am not here to remind you I exist.
I am here to show you how to think, train, and live better.

I know the standards I hold myself to.
And I am not lowering them for attention.

Your body is a reflection of your habits.
Not your best angle. Not your best lighting.

And here is the part most people avoid:
You can build a “perfect” physique
while quietly destroying your health.

You can look elite while running on shortcuts, compounds, and guesswork.

Especially now - where people jump on peptides
with zero understanding of long-term consequences.

Looking good is easy to fake.
Consistency is not.

You can act disciplined for a day.
You can pretend to be sharp for a moment.
You can even fake character for a while.

But not every day.

That is where everything gets exposed.

So the real question is not how you look in one post.

It is this:
Are you someone who shows up daily…
or just a well-timed snapshot?

If you are done pretending and want a system that actually holds up long term - drop me a message and let’s see if you have what it takes to become an example of what is possible instead of a warning what to never do.

You’re not stuck because you need another diet.You’re stuck because you keep copying systems that were never built for y...
05/05/2026

You’re not stuck because you need another diet.

You’re stuck because you keep copying systems that were never built for your body.

Two people can eat the exact same meal.

Same calories.
Same macros.
Same “healthy” foods.

But one person gets stable energy.
The other gets a blood sugar spike.

That is not a discipline issue.
That is biology.

Your gut microbiome helps influence how your body responds to food - from blood sugar, digestion, inflammation, appetite, energy, and even recovery.

This is why meal plans work for one person and fail another.

Not because the plan is always bad.

Because the internal system receiving that plan is different.

The research gives us a better picture:

Identical meals can create very different glucose responses, and microbiome patterns helped predict those differences.
PMID: 26636494

Environment and lifestyle can shape gut bacteria more than genetics.
PMID: 29489753

The microbiome can shift with seasons, food availability, and external inputs.
PMID: 28839072

So instead of asking,
“What diet worked for them?”

Start asking,
“How does my body respond?”

Build consistency.
Keep meals repeatable.
Eat whole, fiber-rich foods.
Reduce ultra-processed inputs.
Track your glucose, digestion, hunger, energy, and recovery.

You do not need random changes.

You need readable patterns.

Because the goal is not to copy someone else’s biology.

The goal is to understand your own system well enough to make better decisions.

Fix the system. The results follow.

📌 SAVE this before changing your diet again.
📤 SHARE it with someone who keeps doing “everything right” but still feels stuck.

This is research context, not a personal diagnosis.
Your microbiome, stress load, sleep, environment, food history, digestion, and daily routine all influence how your body responds to the same meal.

This birthday I decided to gift myself some Ozempic - peptides are life 🙌🏽🥳Skinny me is the Vibe 🫶
01/05/2026

This birthday I decided to gift myself some Ozempic - peptides are life 🙌🏽🥳

Skinny me is the Vibe 🫶

Fat loss is not just about effort.It’s about whether your body is in the right state to use that effort.You’re doing the...
28/04/2026

Fat loss is not just about effort.
It’s about whether your body is in the right state to use that effort.

You’re doing the work. That’s not the problem:
- Training is there.
- Food is controlled.
- But the result doesn’t match the effort.

That’s where people usually add more cardio, cut more food, or blame discipline.

Wrong direction!

When sleep is restricted during calorie restriction, the body loses less fat and more lean mass. In one controlled study discussed in the review, sleep restriction reduced the proportion of weight lost as fat by 55% and increased fat-free mass loss by 60%.
PMID: 35458110

That connects directly to your body clock.
Your fat cells are not passive storage tanks - they run on circadian timing.

The circadian clock regulates adipose tissue metabolism, lipogenesis, lipolysis, insulin sensitivity, and energy homeostasis. Disrupting that rhythm can disturb how fat tissue stores and releases energy.
PMID: 29490014

So the question becomes:
How do you protect the night instead of just forcing the day?

First, calm the nervous system!

In a 15-day pilot study, lemon balm extract reduced insomnia by 42%, anxiety manifestations by 18%, and anxiety-associated symptoms by 15% in stressed adults with sleep disturbances.
DOI: 10.1007/s12349-010-0045-4

Then support the mineral side of the same system:
In an 8-week double-blind placebo-controlled trial, magnesium supplementation improved sleep time, sleep efficiency, sleep onset latency, insomnia severity score, melatonin, and reduced serum cortisol in older adults with insomnia.
PMID: 23853635

This is the chain:
Better nervous system regulation → better sleep
Better sleep → better cortisol rhythm
Better rhythm → better insulin control
Better insulin control → a better fat-loss environment

Stop only asking:
Am I eating clean enough?

Start asking:
Is my night letting my body use the work I did?

Fix your nights, get rid of anything that disrupts your peace, and enjoy the results.

Save this.
Send it to someone doing everything right but still stuck.

Everyone is chasing the perfect diet.Different foods every day.New recipes.More variety.More “flexibility.”Looks good on...
27/04/2026

Everyone is chasing the perfect diet.

Different foods every day.
New recipes.
More variety.
More “flexibility.”

Looks good on paper.

But this is where most people quietly lose control.

A 12-week weight loss phase looked at over 100,000 food logs across 112 adults.

The ones eating more repetitive meals lost ~5.9% bodyweight.
The ones eating more variety lost ~4.3%.

That’s where the “37% more fat loss” comes from.

Not better food.
Not better macros.
Better consistency.

Because every time you introduce more variety, you introduce more decisions.

And most people underestimate how costly that is.

More decisions → more tracking errors
More options → more cravings
More flexibility → more “just this once”

Nothing dramatic.
Just small leaks.

But fat loss is not lost in big mistakes.
It’s lost in accumulated ones.

Repetitive meals solve that.

They reduce decision-making.
They stabilize intake.
They make your diet predictable.

And predictable is what actually works.

This doesn’t mean eating like a robot forever.

It means having a base structure you can execute without thinking.

3 - 5 meals.
Locked in.
Repeatable.

Then adjust when needed.

Most people don’t need a better diet.

They need fewer variables.

Save this if you’re serious about getting lean.
Send it to someone who keeps restarting their cut.

Study cited:
Moderators of the relation between physical activity and subsequent energy intake among behavioral weight loss participants. | DOI: 10.1037/hea0001597

A bright sky does not mean vitamin D!Your skin is not impressed by “nice weather.”It needs UVB.And UVB is controlled by ...
26/04/2026

A bright sky does not mean vitamin D!

Your skin is not impressed by “nice weather.”
It needs UVB.

And UVB is controlled by sun angle, not how sunny your walk feels.

The study shows that meaningful vitamin D synthesis depends on the sun being high enough in the sky. A key threshold is around a ~45° solar elevation angle - below this, UVB is significantly reduced before it reaches your skin.

That is where your shadow comes in.

At ~45°, your shadow is roughly your height.
If your shadow is longer than you, the sun is too low.

You may get light.
You may feel better.
But you are likely NOT making meaningful vitamin D.

The study also found that the effective UVB window typically falls between 10:00 and 16:00, with the strongest period around midday, and can be absent in winter months in higher latitudes (Google search here is your friend).

Morning sun sets the clock.
Midday UVB builds vitamin D.

Same sun. Different signal.

Save this before your next “vitamin D walk” - exposing your body to natural sunlight at different times of the day will have a completely different type of effect on your body.

Send it to someone who gets outside daily but still feels flat in winter.
Share it with someone who thinks all sunlight works the same.

Reference:
UV index-based model for predicting synthesis of (pre-)vitamin D3 in the Mediterranean basin. Scientific Reports. DOI: 10.1038/s41598-024-54188-5

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