The Underrated Superpower: Sleep Most people think fat loss or muscle building comes down to training harder and eating better. But if your sleep isn’t right, you’re working with the handbrake on. Sleep is your recovery factory. While you’re out cold, your body repairs muscles, balances hormones, and restores energy. Cut that short and you’re basically walking out of the factory halfway through the job. Matthew Walker’s book Why We Sleep is a must-read (highly recommend it), and if you prefer listening, his Diary of a CEO episode is gold. It’ll open your eyes to just how much sleep impacts health, hunger, and performance. Why Sleep Matters For Fitness - Hunger goes up. Poor sleep raises ghrelin (hunger hormone) and lowers leptin (fullness hormone). That’s why, after 5 hours’ sleep, you crave carbs and sugar. - Muscle growth slows. Growth hormone and testosterone are released during deep sleep. Less sleep = slower recovery and weaker gains. - Fat loss stalls. One study from the University of Chicago showed that people sleeping 8 hours lost over 50% more fat than those sleeping 5.5 hours, even though both groups ate the same calories. The short-sleep group also lost more muscle. - Performance drops. Strength, focus, and motivation all tank when you’re underslept. 👉 Think of your body like a phone. You can run on 20% battery for a while, but without charging overnight, performance crashes and eventually shuts off. Sleep is your charger.

When it comes to transforming your body, building muscle, losing fat, looking leaner, and performing at your best, protein is king. Now, I’m not here to bore you with endless science. You don’t need a biochemistry lecture. What you need is the practical truth: Protein is the nutrient that repairs and builds muscle, keeps you full when dieting, and drives recovery so you actually feel stronger in the gym and in day-to-day life. When you get it right, you look, feel, and perform better. Period. The Protein Pyramid Think of protein like a pyramid a hierarchy of what actually matters most. 1️⃣ Total Daily Protein (the foundation). This is the non-negotiable. If you don’t hit your daily target, nothing else matters. Aim for around 1.6–2g of protein per kg of bodyweight per day. This is the single most significant driver of results. 2️⃣ Spread It Across Meals. Once you’ve nailed your total intake, the next step is distribution. Split protein into 3–5 meals per day instead of loading it all at once. Why? This maximises muscle protein synthesis (the process of building muscle)... basically giving your body multiple chances throughout the day to repair and grow muscle. 3️⃣ Variety of Sources. Only once the first two are handled does this matter. Mix lean meats, fish, eggs, dairy, plant proteins, and powders. Different sources provide various amino acids and nutrients, making your diet more complete and enjoyable. 👉 Here’s the key: You can’t skip steps. 💠 If you’re not hitting your daily total, it doesn’t matter how perfectly you spread it out. 💠 If you’re not spreading it out, variety makes no difference. Each layer only works if the layer beneath it is already nailed. 💠 That’s why the pyramid works from the bottom up, never the other way around. Quick “Cheat Code” To Hit Your Target The simplest way to make this easy? Prioritise protein first in every meal. Choose your protein source (chicken, fish, eggs, Greek yoghurt, whey, tofu, etc.), then build the rest of the meal around it. Do this consistently and hitting your daily target becomes automatic.

Discover the best supplements to boost your muscle growth and fat loss in this comprehensive guide! We break down the top-rated supplements, explain how they work, and help you understand what’s worth your money and what to skip. ➡️ If you want more videos like this, please let me know below! P.S. You can download the document using the PDF attached below.

Feeling unmotivated? Tired? Fed up? Commit to just 10 minutes. Whether it’s a workout, a walk, prepping a meal or ticking off a task, tell yourself you’ll give it 10 minutes. Most of the time, once you start, you’ll keep going. And if not? You’ve still shown up and stuck to the habit! Why it works: ✅ Momentum builds motivation ✅ Consistency matters ✅ 10 minutes is better than nothing Next time you’re tempted to skip something, try the 10-minute rule—you might surprise yourself! 💪

If you don't already know I am on a journey of pushing myself in running events But pushing a running and lifting program isn't just about the fun bits We need to make sure recovery and warming up is included This is a quick warm up I go through before each running day