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.

28/07/2025

“Muscle loss is just part of aging.”

That’s the story you’ve been sold.

By doctors.
By the fitness industry.
By society.

And it’s a lie.

Because when your strength fades 💪, when walking gets harder 🚶‍♂️, when your body feels like it’s betraying you - it’s not time robbing you.

It’s deficiency. ⚠️

This new genetic study (PMID: 40483991) makes it plain:
– Zinc 🦪 → impacts how you move & walk
– Magnesium 🌿 → controls how much muscle you keep
– Omega-3s 🐟 → not the magic bullet you were promised

This isn’t a “maybe.”
This isn’t a flimsy correlation.
These are causal genetic links. Your DNA saying:
“Feed me these raw materials… or watch me break down.” 🧬

So why aren’t you hearing about this?
Because no one gets rich selling you kale, sardines, and mineral testing. 🥬🐟
They make billions selling preworkouts, hormone patches, and protein shakes instead. 💊💸

There’s no profit in prevention - only in keeping you broken and “managing the symptoms.”

And while the industry cashes out, the cost is yours:
Your independence. Your strength. Your life.

You don’t lose muscle because you’re old. You lose it because your cells are starving. 🫀

So feed them:
– Get tested. 🩸 (not just basic bloodwork — real micronutrient tests)
– Eat nutrient-dense whole foods. 🦪🥬 (shellfish, dark greens, nuts, seeds)
– Supplement smartly. 💊 (not just cheap pills & protein shakes)

Age isn’t the thief. Neglect is.
Stop blaming time. Start fueling what’s been empty for too long.

🔥 If you’re serious about aging strong, save this post. Share it with someone who feels like they’re “just getting old.” Because the truth? They’re probably just underfed.

28/07/2025

The Dad Bod Isn’t Cute. It’s a Warning Sign.

Stop calling it “relatable.” Stop pretending it’s a badge of fatherhood.

It’s a sign you’ve quit on yourself.

You traded in your strength for comfort.

You tell yourself, “It’s for the kids. I don’t have time.”
But let’s be honest - it’s not the time. It’s priorities.

You can binge Netflix, but can’t find 30 minutes to train?
You can scroll Instagram, but can’t prep real food?
You can chase “work stress” excuses, but can’t chase your own kids without wheezing?

That’s not being a dad. That’s being a passenger in your own life.

And here’s the ugly truth:
Your kids aren’t inspired by a man who gave up.

They’re watching.
They’re learning.

And if you think they won’t copy your habits - your laziness, your excuses - then you are delusional.

Being a father doesn’t mean becoming weak.
It means becoming unshakable.

The standard.
The example.

So either keep wearing the “dad bod” like a participation trophy…
Or wake up and earn the respect that word “Dad” actually deserves.

27/07/2025

They say: “Just trust the chemo.”
But no one checks vitamin D levels first.

Here’s what the evidence now shows:

A 2025 randomized clinical trial (PMID: 40098326) found that breast cancer patients undergoing chemotherapy were nearly twice as likely to achieve complete remission when given 2,000 IU of vitamin D daily compared to those who took a placebo (43% vs 24%).

Read that again.
A safe, inexpensive supplement… nearly doubled the success rate of one of the most aggressive cancer treatments.

Yet this simple intervention?
Rarely tested. Rarely discussed. Rarely prescribed.

Why? Because you can’t patent sunshine. You can’t turn a cheap vitamin into a billion-dollar drug.

This isn’t about replacing chemo. It’s about making it work better - and giving the immune system the tools it needs to fight.

If you or someone you love is facing cancer, this matters.

Get vitamin D levels checked (ask for a “25(OH)D test”).

Aim for an optimal range of 40–60 ng/mL (not the outdated “20+ is fine”).

Discuss safe supplementation with your care team.

The data is clear. The stakes are high. And the cost of doing nothing? Unacceptable.

This is more than a vitamin. This is a chance to fight smarter.

👉 Save this post. Share it with someone who needs it. Ask your doctor the hard questions.

Because your biology isn’t optional - it’s the battlefield.

27/07/2025

⚠️ CORTISOL IS DESTROYING YOU - and no one’s talking about it.

This isn’t just “stress.”
This isn’t “normal aging.”
This is biological damage - silently eating away at your muscles 💪, bones 🦴, and even your brain 🧠.

Here’s what the research shows:
– Muscle breakdown → Weak, painful hips and joints (Hannibal & Bishop, 2014; PMID: 25035267)
– Bone loss & fractures → Cortisol blocks bone formation and accelerates breakdown, leading to osteoporosis and fractures (Uwaifo & Hura, 2023; PMID: 31855370)
– Avascular Necrosis → In severe cases, cortisol cuts off blood supply, literally killing bone tissue - often requiring surgery
– System-wide chaos → Weight gain ⬆️, insomnia 😵, anxiety 😰, depression 😔, sugar cravings 🍫, no libido 💔, and brain fog 🌫️

And yet… most people are told it’s just “getting older.”

This isn’t aging.
👉 It’s a cortisol crisis.

The good news? You can fight back.
You can’t remove all stress, but you can regulate cortisol and protect your body:
– Nervous system resets: breathwork 🌬️, therapy 🛋️, structured recovery 🛌
– Adaptogens like Rhodiola 🌿 (clinically shown to balance cortisol)
– Strength training + protein: rebuild muscle 💪 and support bone density 🦴

Your pain isn’t random. Your symptoms aren’t in your head.
Your body is begging you to take action.

Save this post 🔖 for when you need to advocate for yourself.
Share this 💌 with someone who feels like their body is “falling apart.”

You are not broken. You’re burned out - and you can fight back.

26/07/2025

You can’t inject discipline!

That’s the line nobody selling you “longevity hacks” wants you to hear.

The blue pill?
That’s for the weak.
“Anti-aging” cocktails. Miracle peptides. Fancy protocols that let you pretend you’re winning the war on time while you’re still losing the daily battle with yourself.

The red pill?
It’s the ugly one.
The one that tastes like iron and sweat.
It’s training when no one’s watching.
It’s eating for fuel, not feelings.
It’s stacking wins over decades, not months.

One turns you into a customer.
The other turns you into a weapon.

So stop cosplaying health with your supplement shelf.
You can’t medicate your way to resilience.

Make your pick - red or blue?

26/07/2025

🛏️💥 Poor sleep isn’t just a nighttime problem. It starts with what’s on your plate by lunchtime.

Most people are sold a lie:
That sleep is something you fix at night - with supplements, blue light blockers, or calming apps.
But science says otherwise.

🧪 According to a 2025 peer-reviewed study (PMID: 40506285), higher daytime intake of fruits, vegetables, and complex carbohydrates was associated with significantly better sleep quality - up to 16% less disruption during the night.

On the flip side?
Late-day intake of red and processed meat predicted more fragmented sleep.
And the so-called “sleep-friendly” added sugars? No real benefit.

💡Translation: your body doesn’t just want magnesium at night.
It wants fiber, micronutrients, and blood sugar stability, during the day, so it can repair properly at night.

So why aren’t we told this?

Because real food doesn’t have a PR budget.
No one’s pushing broccoli in an ad.
But supplements? That’s a $78 billion industry.

⚖️ It’s not that sleep gummies don’t work at all, it’s that they’re the wrong starting point.
They’re the legal loophole in a broken system that ignores root causes.

Here’s your action step:
For 3 days, try this:
✅ Eat 1 fruit + 1 veggie with every meal
✅ Do it before 2pm
✅ Cut processed “health” snacks and watch what happens

📚 Better mood.
🛏️ Fewer wake-ups.
🧠 Sharper mornings.

No hacks. No drama. Just real, physiological sleep support.

💬 Tag someone who thinks they’ve “tried everything.”
📝 Save this post for reference
🔁 Share it with someone who’s tired of being tired
🤓 Join our Skool group (link in bio) to learn more!

25/07/2025

Supplements aren’t regulated the way you think.
And the legal system isn’t protecting you the way it should - it is far worse in USA than any other country.

In the eyes of the law, dietary supplements are not drugs.
That means:

– No required FDA approval before sale
– No obligation to prove safety or effectiveness
– No clinical trial standard
– No review of marketing claims - unless harm is reported

Despite this, companies are legally permitted to use phrases like:
✅ “Clinically Proven”
✅ “Science-Backed”
✅ “Doctor Recommended”

These claims create the appearance of medical legitimacy, but in reality, they are often based on:
– Self-funded, low-quality studies
– Unverified structure/function claims
– Loopholes that allow omission of ingredient dosages
– Fine-print disclaimers stating: “Not evaluated by the FDA.”

In legal terms, this is omission by implication - creating a perception of safety or efficacy without formally stating it. And unless the claim is “materially misleading,” the law does not prohibit it.

Meanwhile, consumers are left exposed to:
– Mislabeling
– Contaminants
– Overdoses
– Lack of guidance
– And an overwhelming amount of marketing disguised as science

🧠 Public health impact?
Hormonal disruption, nutrient imbalances, organ strain, and more - often developing without obvious symptoms.

📈 Statistically:
– 80% of adults 60+ take supplements regularly
– 68% of plant-based products tested contain heavy metals
– ER visits are rising - especially among youth using weight-loss or energy pills

The burden of proof, and protection, has been outsourced to you, the consumer.

📌 Know your sources.
📌 Demand third-party testing.
📌 Read between the lines - not just the label.

Your health deserves more than a marketing slogan.

🔁 Save this post
📤 Share it with someone who takes supplements
💬 Comment below: What’s one label claim you’ll question from now on?
🤓 Join our Skool group (link in bio) to learn more.

25/07/2025

🧠 Your Brain Is a 20-Watt Powerhouse… And Most People Are Starving It.

It makes up just 2% of your body weight -
But it burns 20% of your daily energy, even when you’re “resting.”

This isn’t philosophy.
This is physics.
Metabolism. Bioenergetics. Neurochemistry.

Your brain is always on.
Even when you’re still. Even when you’re asleep.
Every thought, every scroll, every moment of focus is powered by billions of neurons burning through glucose, oxygen, and micronutrients.

⚡ It’s called ‘The 20-Watt Sleepwalker’ -
A term coined by biologist Ladislav Kováč to describe the brutal efficiency (and cost) of the human brain.

But here’s the problem:
We don’t fuel it like a high-performance machine.
We feed it like trash.

🍩 Sugar.
🥱 Stimulants.
🌪️ Inflammatory oils.
💤 No sleep.
❌ No nutrient density.
And then we wonder why we’re anxious, exhausted, and foggy.

The real red flag?
Most “solutions” just mask the problem:
– Focus drinks with hidden sugar
– Nootropic pills built on caffeine
– Productivity hacks that ignore biology

🧬 But if your mitochondria are underpowered, your brain can’t focus - no matter how hard you try.

The fix isn’t sexy.
But it’s real:
✅ Eat whole, real food
✅ Get full, deep sleep
✅ Move daily
✅ Replenish: B-complex, magnesium, choline, omega-3s
✅ Then, and only then, layer in nootropics

📌 This isn’t just about performance.
It’s about protecting the thing that makes you ‘YOU’.

🧠 Take care of your brain like your life depends on it.
Because it does.

💾 Save this if your brain’s been running on empty
🔁 Share with someone who’s always “tired for no reason”
💬 Drop a 🧠 if you’re upgrading your brain fuel this year

24/07/2025

Just 7 days on a typical Western diet.
That’s all it took to weaken the brain’s ability to control appetite in healthy young adults.

Not an exaggeration.
Not a mouse study.
A published human experiment.

🍔 Participants ate fast food-style meals, sugary snacks, and processed breakfasts - the kind most people eat daily.
🧠 After one week, their memory dropped by 1.2%, and they scored 17 percentile points lower on cognitive tests than the clean-eating group.

That decline was linked to the hippocampus - the same brain region that helps you know when you’re full, form memories, and regulate cravings.

Let that sink in:
A single week of “normal” eating disrupted the very part of the brain that stops you from overeating.

This isn’t about “willpower.”
It’s about neurological sabotage that’s been normalized by an industry that profits when your brain stops saying “enough.”

🧪 This study (PMID: 32257311) confirms what many feel but can’t explain:
We don’t just crave junk. Junk food makes us crave.

And yet, the food still gets labeled “low fat,” “whole grain,” or “all natural.”
The damage? Legal. Hidden. Ignored.

So what now?

Start with one win:
🥚 Eat real food in the morning
🚫 Cut added sugar for 7 days
😴 Sleep like your brain depends on it - because it does

This isn’t about being perfect.
It’s about knowing what’s happening - and taking back control before your brain forgets how to say “stop.”

Ditch that “breakfast” cereal, crisps, popcorn and other garbage for food choices that have nutrients that feed you, not poison you. And you will finally regain power over your own body and mind.

🧠 You’re not broken. You’re just under attack.

👉 Save this for later
👉 Share it with someone who blames themselves
👉 Comment: What’s the one food you’re ready to cut?

24/07/2025

“AI is great!”

That’s what people say when they see my old bodybuilding photos.

They’re not impressed.
They’re dismissive.

Because in 2025, building something extraordinary is so rare that people assume it came from a prompt, not from pain.

But here’s the truth:
- You can’t type your way to 5 a.m. leg days.
- You can’t code the years it takes to build real density, tendon strength, and shape.
- You can’t fake the discipline of eating for growth when you don’t feel like it, or training through injuries when quitting would be easier.

AI didn’t do that. I did.

If you want to build something people can’t wrap their heads around?

Stop looking for hacks. Stop chasing “shortcuts.”
Commit to years of uncomfortable, consistent work.
That’s what separates the real from the simulated.

23/07/2025

“Jumping is for kids.”
That’s what we think - until the science says otherwise.

In a controlled study (PMID: 7429911), researchers compared two common types of movement:
– Walking and running on a treadmill
– Jumping on a trampoline

What they found flips the cardio script:
➡️ Jumping delivered stronger signals across the entire body - from ankle to spine to head.
➡️ It did this with less oxygen used and at the same heart rate.

In plain terms?
Running made you breathe harder.
But jumping made your body adapt more deeply.

Here’s why this matters:
Most of us were taught that cardio = heart rate + calories burned.

But your body is also tracking:
– How fast force travels through your bones
– How your joints respond to impact
– How your nervous system handles balance, posture, and speed

Jumping trains all of that.
Not just endurance - but resilience.
Not just movement - but intelligence.

🧠 It challenges your reflexes, fascia, joints, and coordination.
🦴 It builds signals your bones actually listen to.
🔥 It makes your entire system more capable - not just more tired.

Now let’s be clear:
🚶‍♂️ Walking and running are awesome. They’re accessible, simple, and essential.
But they’re not the only way. And definitely not the full way.

If you want to move better, last longer, and stay sharp...
✅ Add in jumping. Hopping. Skipping. Rebounding.
✅ Train your nervous system - not just your lungs.
✅ Mix cardio with coordination. Power with pattern.

Build a body that adapts. Not just a body that sweats.

📌 Save this if your workouts feel stale
📤 Share this with someone stuck on the cardio hamster wheel
💬 Drop a 🧠 if you’re ready to train smarter, not just harder
🤓 Join our Skool group (link in bio) to learn more!

22/07/2025

The Case for Protein: Why the Fear Is Outdated

The claim that “high-protein diets damage your kidneys” is not supported by current evidence in healthy individuals.

Most kidney-related fears around protein stem from clinical cases involving individuals with pre-existing kidney disease, where protein restriction is sometimes warranted.

However, applying those same restrictions to the general population is both medically unnecessary and nutritionally harmful.

Creatinine, the most commonly flagged “kidney marker”, is often misunderstood.

Creatinine levels can rise with:
* Increased protein intake
* Higher muscle mass
* Supplementation (e.g., creatine)
* Resistance training

👉 This elevation is a normal physiological response, not proof of kidney damage.

A 2024 meta-analysis covering nearly 150,000 people found that higher protein intake was associated with a lower risk of chronic kidney disease - especially from plant and seafood sources.
(PMID: 38946781 | DOI: 10.3389/fnut.2024.1408424)

Most adults today eat far less protein than they need, not more.

While the minimum recommendation is absurdly outdated and set at 0.8g/kg of body weight, optimal intake ranges from 1.6–2.2g/kg - double the average.

Protein is not the problem.
Outdated testing standards, poor interpretation, and overgeneralized guidelines are.

Unless you have diagnosed kidney disease, there’s no scientific reason to fear eating more protein.

Especially when it supports:
✅ Muscle health
✅ Metabolism
✅ Satiety
✅ Aging gracefully

Your kidneys are built for this.
The research is clear. The advice just hasn’t caught up.

Actionable Tip:
If you’re lifting, aging, or trying to stay healthy - don’t fear protein. Prioritize it.

💾 Save this post for your next lab checkup
📤 Share it with someone still stuck in the “low protein is safer” mindset
🤓 Join our Skool group (link in bio) to learn more

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