Skribans Strength, Performance and Nutrition

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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.

19/10/2025

I drink coffee almost daily, and it has nothing to do with what most people think - that coffee gives them energy.

The research reveals it’s doing something far more powerful - activating a cellular repair enzyme called AMPK, which can:
✅ Boost DNA repair
✅ Reduce oxidative stress
✅ Slow down aging at the cellular level

And here’s the kicker…
In the lab, caffeine increased lifespan by up to 24% - and the same anti-aging pathway exists in you.

We’re not talking about supplements.
We’re not talking about expensive biohacking gear.
We’re talking about coffee.

This is one of the most accessible and science-backed longevity tools you already use… but probably didn’t know why it matters - until now.

📖 Study Source:
PMID: 40584586
DOI: 10.15698/mic2025.06.852
📚 “Dissecting the cell cycle regulation, DNA damage sensitivity and lifespan effects of caffeine in fission yeast”

💡 Want to live longer - without the hype?

☕ Drink your coffee right.
🔬 Understand what it’s really doing.
📈 Use it as a daily strategy, not just a habit.

These are the real reasons I reach for coffee cup - to use what nature has given us instead of relying on bunch of pills, peptides and other mystical beasts.

📢 If this surprised you, do 1 of these 3 things:
1️⃣ SHARE this post to your Story - someone you know needs to see this.
2️⃣ SAVE it so you remember the protocol.
3️⃣ TAG your coffee crew - and tell them they’re biohacking without even knowing it.

17/10/2025

Most guys think if they sleep 8 hours, they’re safe.

But a new study says otherwise:
🧪 Nighttime light exposure can disrupt testosterone production - even if your sleep looks fine on paper.

Here’s what the science shows 👇
At night, the blue light from your phone, LEDs, and screens throws off the internal clocks inside your testicles (yep, they have their own). These clocks control how much testosterone your body makes.

📉 Disrupt the signal → Lower T
📉 Lower T → Less muscle, lower libido, brain fog, lower s***m quality
📈 And it also raises your risk of metabolic disorders like diabetes and obesity.

But why hasn’t anyone warned you?

Because most research focuses on sleep or melatonin - not your hormonal rhythms. And modern lighting? Built for profit, not biology.

You can eat clean, train hard, and get 8 hours...
But if your light environment is wrong, your endocrine system is still under attack.

🧠 Your body isn’t just tracking time.
It’s tracking light - and light runs your hormones.

🔬 Source:
Light Pollution: Time to Consider Testicular Effects
PMID: 39350795 | Published in Frontiers in Toxicology

✅ Simple fixes to start tonight:
– No screens 1–2 hrs before bed
– Use amber/red lights in the evening
– Get outside within 30 mins of waking
– Consider blue-light blockers or circadian lighting setups

💥 Share Triggers:
📩 Send this to a guy who scrolls till midnight and wonders why he’s tired.
📥 Save this if you’re trying to fix your hormones naturally.
📲 Share this to stories - the testosterone myth needs to die.
👥 Tag a friend who works hard but still feels off.

15/10/2025

🇺🇸 82% of U.S. weight-loss supplements are mislabeled.
A new 2024 peer-reviewed study tested 44 fat-burning products sold across the United States - and most FAILED.

Here’s what researchers found:
❌ 82% had inaccurate labels
❌ 61% were missing ingredients they claimed to have
❌ 36% contained unlisted stimulants
❌ 91% failed basic safety checks
❌ 0 had trusted third-party certification

And many of these were sold near U.S. military bases - places you’d expect strict quality control.

The worst part? These products included hidden substances like DMHA, Ephedra, Yohimbine, and Higenamine - all linked to heart attacks, liver failure, and strokes.

💊 No regulation. No warnings. No protection.
Just marketing hype, fake seals, and flashy labels.

⚠️ Why this matters:
If you’re taking supplements for fat loss, energy, or focus...
You’re trusting the label.
But the label lies.

This isn’t just a military problem - it’s a massive consumer issue. And if you care about your health, results, or money… you need to read the label smarter.

✅ Here’s how to stay safe:
• Only buy third-party certified products (NSF, USP, BSCG, Informed Sport)
• Avoid supplements with proprietary blends
• Watch for high caffeine (>200mg) + unlisted stimulants
• Use the free OPSS Scorecard
to check supplement safety
• Consider EU-formulated products - many banned dangerous ingredients years ago

📚 Study Reference:
PMID: 39770990 | DOI: 10.3390/nu16244369

📲 Help more people avoid garbage supplements:
💾 Save this post - you’ll need it next time you’re shopping
👥 Tag a friend who takes fat burners or energy pills
📤 Share this to stories or DMs - it could save someone’s health (or career)

14/10/2025

When strength gets filtered 🙃

YouTube is adjusting how fitness and bodybuilding content appears in Europe - particularly for teenagers. The goal, according to the platform, is to reduce exposure to videos that might influence body image or promote unrealistic ideals.

It’s not a ban - it’s a change in visibility.
Bodybuilding, training, and physique-focused videos may no longer be as easily recommended to younger audiences.

Whether that’s good or bad depends on how you look at it.

On one hand, it’s a response to rising concerns about comparison, self-image, and mental health.

On the other, it raises a question about balance:
When do protective measures start shaping perception instead of informing it?

Physical expression isn’t inherently harmful. But algorithms don’t read context - they follow rules.
And when fitness is filtered through a lens of risk instead of education, we lose the chance to teach discipline, structure, and health in a real-world way.

This isn’t about sides. It’s about awareness.
Regulation has its place - but so does responsibility, conversation, and context.

We all know that the “body positivity” movement died as soon as “skinny jabs” entered the market - that was absolute nonsense masked as high moral standards, with everyone now supporting drug use as “fight for health” instead of finding out what were the underlying causes of damaging their physiology that lead to adverse health issues (yes - excess bodyfat is a health hazard; stop pretending it isn’t - facts don’t care about your feelings).

Where do we draw the line if all we have now is “higher powers” doing everything possible to prevent us from making our own decisions and conclusions?

💬 What’s your take - smart regulation or overreach?
👇 Drop your thoughts below and let’s have a real discussion about where we draw the line.

14/10/2025

The old trick I would always use when working with strongmen or any other performance athletes…now proven by “team science”:
You don’t need to swallow carbs or salt to boost performance, just rinsing your mouth will boost your performance.

Tried and tested approach for decades.
And 2025 study (PMID: 40760777) just proved it.

Researchers had 19 fasted men cycle for 30 minutes. Every 10 minutes, they rinsed their mouth with either a carb solution, salt water, or a placebo - without swallowing.

💡 The result?
Those who rinsed with salt or carbs performed significantly better than those who used placebo. They maintained:
– 💪 Higher peak force (MVC)
– ⚡ Greater endurance
– 🧠 Stronger brain-to-muscle signaling (Central Activation Ratio)

And they did this with zero calories, zero energy intake, and no pre-workout.

So what’s going on?
Your mouth has taste receptors that communicate with your brain’s reward system.
Even just rinsing salt or carbs can send motivational signals that delay central fatigue and keep your nervous system firing harder.

Most lifters think fatigue = low energy.
But in many cases, it’s actually your brain tapping out first - not your muscles.

🔁 Try This:
✅ Rinse with a 6.4% maltodextrin or salt solution for 10 seconds before hard sets
✅ Don’t rely only on fuel - stimulate your brain too
✅ Start training your nervous system, not just your muscles

💾 Save it for your next training session
👥 Tag someone who swears by intra-workout carbs
🏋🏽‍♂️ Those who have worked with me know this trick too well, so why don’t you give it a try?

🧾 Study: PMID: 40760777

13/10/2025

Everyone says “back day.” Few actually train their back.

Your back isn’t one muscle. It’s a system. A network of levers, pulleys, and stabilizers designed to pull, extend, and anchor your body through space.

But most people just do a few rows and pull-downs, hoping it all somehow “grows.” That’s how you waste decades.

Here’s the breakdown:
* Lats (latissimus dorsi): adduction, extension, and internal rotation of the arm - your “wings.”
* Traps (upper, mid, lower): elevate, retract, and depress the scapula - your posture and structure.
* Rhomboids: pull the shoulder blades together - your mid-back density.
* Teres major & minor: assist the lats - create width and definition near the armpit.
* Erector spinae: spinal extension - your structural support and thickness.

Each of these demands a different line of pull, tempo, and intention. You can’t “feel your lats” if your traps take over. You can’t build depth if your scapula never moves through full retraction.

Training lats ≠ training back. Training back ≠ understanding it.

You need someone who can teach you how to aim - not just lift.
 Because you can spend 20 years getting strong… and still not look like you lift (the sad reality of today’s fitness world).

That’s not lack of effort. That’s lack of precision.
 If you want to stop confusing movement with progress - start learning muscle function before muscle fatigue.

13/10/2025

“Testosterone makes men aggressive and dishonest.”
That’s what we’ve been told for decades.

But a peer-reviewed study just proved the opposite:
✅ Double-blind, placebo-controlled
✅ Given testosterone gel or placebo
✅ Rolled a die in private - higher number = more money
✅ They could lie - and never be caught

💰 62% of placebo men (without testosterone) lied for max cash
🧬 But only 35% of testosterone men did
➡️ That’s a 44% drop in dishonesty

Turns out, testosterone didn’t fuel ego or recklessness:
It boosted internal pride and self-respect.

Not fear of punishment.
Not virtue signaling.
Just quiet integrity - even when no one was watching.

Why This Matters:
📉 Demonizing testosterone leads men to avoid treatment
😤 Honest behavior gets mislabeled as “aggression”
👨‍⚕️ Doctors overlook low-T symptoms like apathy, impulsiveness, or shady behavior

It’s time to stop misreading the science - and the men.
Low testosterone levels can lead to depression, suicidal thoughts, reckless and dangerous behaviour, as well as many other life threatening conditions. And whilst in most cases we can treat low Testosterone levels through behavioural interventions, the compound has been studied for almost 100(!!!) years with benefits under clinical dose highly outweighing any unwanted effects (don’t mix this with idiots who self administer this or any other medication without any knowledge about human physiology - that is a disaster waiting to happen).

🔁 Share this if you’ve heard someone bash testosterone
💾 Save it for your next hormone conversation
👥 Tag someone who thinks “high T = toxic masculinity”

📚 Study: 🧾 DOI: 10.1371/journal.pone.0046774 | PMID: 23071635

12/10/2025

I come across guys who use TRT fairly frequent, and all of them are giving me a side-eye when I ask them “are you sure TRT is the right approach for you?”

Simple truth TRT clinics don’t share - weight loss can raise testosterone more than TRT they get prescribed. And it lowers estrogen too.

That’s not a guess. It’s clinical.

In a 2024 study on overweight men with low T, the group that lost fat using tirzepatide + simple lifestyle changes saw:

✅ Higher testosterone (total, free, and bioavailable)
✅ Lower estrogen (E2)
✅ Better libido, energy, and body composition
✅ Greater improvements than the TRT group

And they didn’t inject a single drop of testosterone.

💉 Meanwhile, the TRT group?
They raised T a bit - but also stayed estrogen-heavy, and risked shutting down their body’s own production.

TRT treats the symptom.
Fat loss treats the root cause.

If you’re low T and overweight, it’s not just “age.”
Your body is telling you: “Something’s off. Fix it.”

🔥 Before considering testosterone therapy, optimize:
– Fat loss
– Diet
– Sleep
– Daily movement
– Blood markers (T, free T, SHBG, LH, FSH, E2)

Don’t be me wrong - there will be many instances where TRT will be the life saver. It’s not always the case though.

📖 Study Reference:
Short-term impact of tirzepatide on metabolic hypogonadism in patients with obesity
PMID: 40604795
DOI: 10.1186/s12958-025-01425-9

📌 Save this before your next blood test
🏷️ Tag a friend who’s thinking about TRT
🔁 Share if you believe in fixing the root, not masking the symptoms

12/10/2025

“Dairy causes disease.”
“Humans aren’t meant to consume it.”
“Cut it and you’ll be healthier.”

This is one of the most persistent food myths online.

But a major 2025 scoping review just pulled together the entire body of evidence - and the data tells a very different story.

📚 Researchers reviewed 95 systematic reviews on dairy and health, covering 281 total associations across 29 outcomes.
DOI: 10.1038/s41430-025-01639-5

Here’s the actual breakdown:
✅ 37.7% of links between dairy and disease showed reduced risk
⚖️ 48% showed no association
⚠️ Only 4.3% showed any increased risk

And most of the consistent benefits?
→ Came from fermented dairy like yogurt and kefir.

Yet the myth still survives. Why?

Because for decades, dairy was lumped in with saturated fat - and saturated fat was blamed for heart disease. That thinking shaped decades of nutrition policy.

Even though the science has moved on, the narrative hasn’t.

📉 Fear headlines drive more clicks than balanced data.
🌱 Alt-dairy industries thrive by making dairy the villain.
🧪 And most research still treats “dairy” as one thing - when it’s not.

Milk. Cheese. Yogurt. Kefir.
Each behaves differently in the body.

This lack of nuance leads to bad advice - and worse decisions.

So what actually happens when you cut all dairy?

You don’t just lose “inflammatory” foods.

You lose:
✅ Complete, bioavailable protein
✅ Key micronutrients (calcium, B12, iodine, magnesium)
✅ Probiotic and anti-inflammatory benefits (from fermented sources)

That’s not a small tradeoff - especially for people who lift, train, age, or want to protect against metabolic decline.

📌 Long-term, low dairy intake is linked to:
↑ Obesity
↑ Type 2 diabetes
↑ Colorectal cancer
↓ Muscle retention
↓ Recovery and resilience

This isn’t fear-mongering, it’s just what the data shows:
If you tolerate dairy, there’s no reason to fear it.

What you should fear is basing your nutrition choices on outdated dogma or algorithm-fed hype.

✅ Prioritize fermented, minimally processed, non-fortified sources
✅ Don’t follow trends. Follow data.

11/10/2025

We don’t lose movement because we age.
We age because we stop moving.

When we were kids, we sprinted, climbed, jumped, rolled, and played without a warm-up or fear of “injury prevention.”
Then life happened - and we traded movement for machines, curiosity for comfort, and play for “proper exercise.”

But here’s the reality check you needed:
Your body doesn’t age without your permission.
It adapts to the way you treat it.
Stop asking why your hips are tight or your knees hurt - ask when you stopped moving like a human.

Athletic movement isn’t just for athletes.
It’s your nervous system’s native language.
Sprinting, crawling, throwing, landing, reacting - these are the inputs that keep your coordination alive, your joints lubricated, your mitochondria switched on.

You don’t need fancy supplements or “longevity hacks.”
You need to move like a child again.
You need to eat like an adult.
You need to live like someone who still plans to use their body - not just preserve it.

Because the day you stop moving athletically…
is the day you start aging unnecessarily.

11/10/2025

They killed cancer cells using nothing but light - no chemo, no radiation, no drugs.

Not in theory. Not in sci-fi.
In real lab tests, scientists destroyed 99% of melanoma cells by making them vibrate so violently, they tore themselves apart.

It’s called molecular jackhammering - and it could be the beginning of a totally new era in cancer treatment.

💡 How it works:

Special dye molecules attach to cancer cells

A safe near-infrared light beam hits them

The molecules start vibrating at insane speeds

The cancer cells rupture from the inside - no harm to healthy cells

📊 In mice, 50% of tumors went into full remission.
⚠️ Zero toxic side effects.
🧬 And because it’s mechanical - not chemical - cancer may never become resistant.

So why isn’t this everywhere?

Because it’s cheap.
It doesn’t rely on billion-dollar drug pipelines.
And it can’t be patented the same way as traditional treatments.

This post breaks down the study, the system, and why you probably haven’t heard about any of it.

📚 Study source:
DOI: 10.1038/s41557-023-01383-y

🔁 Share this with someone who still thinks chemo is the only option
📌 Save it for later - you’ll want to come back to this
💬 Tag someone who needs to see what’s possible when we look beyond the system

11/10/2025

Most people think fermented foods are just for digestion.
Gut health, probiotics, maybe some immune support.

But science says they do something far bigger -
They protect and repair your brain.

🧠 A 2016 scientific review (PMID: 28078251) analyzed 45 studies on fermented foods and cognitive function. The findings? Game-changing:

✔️ Improved memory
✔️ Increased BDNF (the brain’s growth fertilizer)
✔️ Reduced Alzheimer’s plaques
✔️ Enhanced neurogenesis
✔️ Lowered brain inflammation

And we’re not talking exotic powders or expensive nootropics.
We’re talking camembert cheese. Kimchi. Fermented soy. Garlic. Red mold rice.

Foods your ancestors ate - and your brain still craves.

The kicker?
These benefits rarely make it to the label.

Why? Because making brain claims triggers strict regulations. So brands stick to “gut health” messaging - and the brain benefits get buried.

That ends here.

🧃 Start treating fermented foods like a cognitive stack:
– Add one to your plate every day
– Rotate your sources (dairy, soy, rice, veggies, roots)
– Don’t wait for the supplement industry to catch up

Your gut feeds your brain. What you ferment, you fire.

👥 Tag someone who’s still stuck in gut-only mode.
💾 Save this post for your next grocery run.
📤 Send this to a friend who’s into brain health or biohacking.

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