https://www.compoundhealth.armedxfit.com/, https://www.armedxfit.com/

Armed x Fit Coaching, Bartholomeus Ruloffsstraat 11H, Amsterdam (2026)

14/01/2026

Most executives don't talk about their struggle with being consistent with their fitness.
My client Michael did.

As Macquarie Group's global operations leader and a dad, his schedule was relentless - packed with high-stakes decisions, back-to-back meetings, and family commitments.

This wasn't about following the latest fitness trends.

It was about finding a sustainable approach that worked within his demanding lifestyle.

What made the difference?

→ Personalized Strategy
We built a system around his schedule, not the other way around.

→ Science-Based Simplicity

Confusing nutrition advice and generic programs were replaced with clear, evidence-based solutions.

→ Cognitive Load Management
Every element was designed to reduce decision fatigue and enhance consistency.

The result?

Michael didn't just improve his fitness - he gained a system he could sustain without compromising his professional or personal life.

Today, Michael isn't just fitter - he's confident in his approach to health.

And it shows in his performance, both in and out of the office.

13/01/2026

Most people won't track their food intake.
(which is why most people stay confused)

I see it all the time with my clients:

"I swear I hardly eat anything and I just can't lose fat."

Then they start tracking. The reaction?

"WHAT THE HELL, HOW AM I EATING THIS MUCH?"

The gap between what we think we're eating and what we actually consume is massive.

Research shows people misreport calories by 300 to 1000 per day.

Even dietitians underreport by roughly 223 calories on average.

If the experts get it wrong, we all do.

Those small, overlooked items? They add up fast.

The handful of nuts. The cooking oil. The "healthy" smoothie.

So here's what works:

Be honest about how much you're really eating, not just how much you think you're eating.

Track your true intake for a week.

The numbers don't lie.

Struggling to drop stubborn weight?
You might want to try switching perception for reality.

12/01/2026

I saw a study on chewing gum for fat loss yesterday.
(yes, really - chewing gum!)

A new systematic review looked at 9 trials in adults.

The findings?

Chewing low-calorie gum for 10 - 20 minutes, 1 - 8 times per day, may modestly reduce hunger and the desire to eat.

Sweet cravings especially.

But here's the thing:
- fullness results were all over the place
- no clear effect on energy intake or body weight
- some studies even showed opposite effects when gum was chewed right before meals

So it's not some magic trick.

If you want to try it, here's what might help:
- chew for 10 - 15 minutes when sweet cravings hit
- chew after meals (at 1, 2, and 3 hours post-meal)
- use sugar-free gum

But don't forget the basics:
- fiber-rich whole foods
- low-calorie, high-volume options

- protein intake (~1.5 - 2.2g per kg bodyweight per day)

So:
Chewing gum might help a bit with hunger and cravings.
But it's not a substitute for a solid, sustainable plan.

And we need way better evidence before calling it a real tool.

09/01/2026

“I just don’t have time right now.” I’ve heard that from many people over the years. What they really mean is:

“I don’t want to waste time on another thing that adds stress.”

The truth? Health isn’t wasted time.

You get 3.6 times your time back life-time - that's a >260% return. And it only takes a few hours a week. With the right method.

Health doesn’t need to be hard or time-consuming - it just needs to be smarter. Join the waitlist to get early access to the Compound Health Method.

Link in Bio.

08/01/2026

To anyone chasing "fat-burning" workouts like incline walking because you heard it melts more fat than running.
I'll be blunt: you're missing the point.

Yes, incline walking may burn slightly more fat during the workout - about 14 g versus 11 g for running when calories are matched (310 kcal vs 308 kcal).

That's a 3 g difference.

Roughly half a teaspoon of olive oil.

Here's what actually matters: your overall energy balance.

When your energy intake matches what you burn, exercise alone doesn't create fat loss - whether you're lean, overweight, or endurance-trained.

Fat loss comes from a sustainable calorie deficit, not from obsessing over which workout burns a few more grams of fat in the moment.

So instead of hunting for the "perfect" fat-burning session, focus on two things:

1. Create a calorie deficit through your diet.
2. Pick activities you actually enjoy and can do consistently.

That's it.
Stop chasing tiny edges that don't move the needle.

Start building habits that do.

07/01/2026

Most gym-goers don't want to admit how long they've been training. Some of my clients used to feel the same way.

When they first reached out, they shared a common frustration: years of dedicated training with little to show for it.

This wasn't about chasing unrealistic physiques. It was about finally having their effort reflect in their appearance - something that consistent training alone hadn't delivered.

What made the difference?

→ Commitment to the process

No more program hopping or half-hearted mass phases.

→ Strategic direction
Every aspect of training and nutrition aligned with their goals.

→ Evidence-based methodology
No shortcuts or quick fixes. Just proven approaches tailored to each individual.

Today, these clients don't just look like they lift - they embody the confidence that comes with visible progress. It shows in how they carry themselves, train, and approach challenges.

The reality is:

Looking like you lift isn't about training more - it's about training smarter with unwavering commitment.

If you've been putting in the work but don't have the results to show for it, you're not alone. But you don't have to stay stuck.

What would change for you if your appearance finally matched your dedication to training?

06/01/2026

I just saw someone claim diet soda is "dangerous."
But the science says something completely different.
(and it might actually help you lose fat)

A study with 262 participants just popped up on my feed.

The setup:
One group drank at least 2 glasses of water daily.

The other drank at least 2 glasses of diet soda daily.

Both groups followed the same 3-month weight-loss program, then 9 months of maintenance.

The result?

The diet soda group lost significantly more weight.
No negative effects on appetite.

No red flags on cardiometabolic health markers.

Now, before you start chugging Coke Zero:

The study was funded by the American Beverage Association (though a third party audited the data for integrity).

And most prior research shows water and diet soda have basically the same effect on fat loss.

Even in this study, when they looked at DXA scans, the difference in actual fat loss wasn't statistically significant - though the soda group did lose about 1 kg more fat.

So what's really happening here?

It's not some magic metabolic boost.
It's adherence.

Artificial sweeteners help people stick to their plan by satisfying that sweet craving without adding calories.

If you're someone who struggles with a sweet tooth while dieting, low-calorie sweeteners might genuinely help you stay on track.

And if they help you lose fat? That can be incredibly healthy for you.

Diet sodas aren't a miracle fat-loss tool.

But they're not the villain they're made out to be either.

If they help you adhere to your plan without extra calories, they're a reasonable tool in a balanced approach.

What's your take on artificial sweeteners?

Just to be clear:

I'm not saying you should replace all your water with diet soda. But demonizing tools that help people stick to healthy habits is not helpful either.

05/01/2026

I was 28 when I learned that morning sunlight matters more than sleep hacks.

A 2025 study by Menezes-Júnior et al. confirmed this - looking at 1,762 adults.

They examined how different times of sunlight relate to when people sleep and how well they sleep.

The findings were clear:

Morning sunlight before 10 a.m. shifted sleep midpoint earlier by about 23 minutes for each additional 30 minutes of morning light.

That's cleaner circadian alignment, not just longer sleep.

Sunlight after 3 p.m.

showed a smaller effect (roughly 19 minutes earlier midpoint).

Midday light between 10 a.m. and 3 p.m. had little impact.

More morning sun correlated with better subjective sleep quality measured by PSQI. But total sleep time, sleep latency, and sleep efficiency didn't change.

Why does this matter?

Early-day light helps set melatonin timing. Sunlight also supports vitamin D synthesis. Both are relevant to sleep regulation and recovery.

The study's figures illustrated a direct acyclic graph of associations with covariates and circular histograms of sleep onset, wake time, and sleep midpoint frequencies.

So what do I do with this?

I lock in about 30 minutes of outdoor light in the morning.

It's a simple, foundational step to improve circadian alignment and sleep quality.

If you're struggling with energy or sleep, start here:

Go outside for about 30 minutes in the mornings to help set your internal clock and improve sleep quality.

02/01/2026

Exciting news: after over a decade of coaching, research, and real-world experience...

I’m launching a new coaching program:

The Compound Health Method
→ Built for people like you
→ Backed by science
→ Designed to get results in just a few hours a week

This is for those who want lasting strength, energy, and clarity while adding years to their life - without rigid plans or wasting time.

Doors open soon.

Join the waitlist and be first in line!
(Link in Bio)

12/12/2025

Most of my clients say the same thing when they start:
“I just want someone to tell me what to do and keep me accountable.”

Not in a bossy way - but in a “I trust you, take the wheel” kind of way.

That’s what I offer: clarity, coaching, and a system that fits your life.

The Compound Health Method is launching soon.

If you’re ready for clear direction and personal guidance, join the waitlist.
You’ll be the first to access the Compound Health Method.

[Link in Bio]

11/12/2025

My stance on kids lifting weights is incredibly unpopular:
I think it's one of the best things they can do.

Which means I'm going against decades of fear-mongering that resistance training will stunt their growth.

That means I'm conditioned to expect pushback from parents who think:
- lifting weights is dangerous for children
- they should stick to "safer" activities
- it will mess up their development

And live in this weird world where we're terrified of barbells but perfectly fine with kids getting concussions in contact sports.

But here's what the research actually shows:

The growth-stunting myth? Not supported by credible evidence.

Most concerns come from isolated case reports and injury data without proper context or controlled studies.

Meanwhile, the benefits are consistently documented:
- Higher bone density
- Lower injury risk in sports
- Better psychological well-being

- Improved muscular strength and coordination
- Even modest gains in academic performance

Yes, resistance training carries risk. So does literally any physical activity.
But injury risk is tied to program quality, not lifting itself.

When programs are age-appropriate, supervised, and well-designed, kids can safely build strength and confidence.

The fear that weights will hurt children isn't backed by science.

The evidence shows the opposite - properly implemented resistance training supports long-term physical and mental health.

Tag parents who should read this.

Happy lifting ✌️

10/12/2025

Most people wait until they feel “ready” to start working on their health.
But one of my clients made progress before lifting a single weight.

Here’s what happened:

She messaged me:
“I’ll push myself from the couch.

Bought a bodyweight scale and was shocked during first measurements this morning. Love the awareness the food app gives me.”

Sounds simple, but changes everything.
Because the truth is: most people avoid the scale for a reason.

Not because it’s irrelevant.

But because it’s confronting.

They don’t want to face what it might tell them.
So they delay. They guess. They stay stuck.

Avoidance feels safe, but it’s also why nothing changes.

Before:
- No structured movement
- No data
- No awareness of eating habits

After just one week of coaching:
- Started tracking food - not to restrict, but to learn
- Bought a scale - not to obsess, but to understand
- Took ownership - not through action, but through awareness

No strict meal plans. No training blocks. No motivation hacks.

Just a clear, honest look at reality.

That’s where real transformation begins.

We didn’t start with giving up fun stuff.
We started by confronting the habits she had been avoiding.

Avoiding the scale doesn’t protect you. It keeps you in the dark.

Awareness is the first step toward control - and control leads to results.

Where are you avoiding clarity… when you could be building change?

Armed x Fit Coaching

14/01/2026

13/01/2026

12/01/2026

09/01/2026

08/01/2026

07/01/2026

06/01/2026

05/01/2026

02/01/2026

12/12/2025

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