Evidence-based articles on training, nutrition, mindset, and health — written by Tanvir Singh Rayet.
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Most fat loss advice ignores the reality of being a working father. Here is a practical, no-nonsense approach built around the demands of real life.
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The carnivore diet has exploded in popularity, but after 25 years of coaching I can tell you it is not the answer most people think it is. Here is what the evidence actually says.
Few diets have generated as much noise as the ketogenic diet. After 15 years of coaching clients through fat loss, here is an honest, evidence-based assessment of whether keto actually delivers.
Two people can weigh exactly the same and face completely different health risks based purely on their fat distribution pattern. Here is what the evidence says and what you can do about it.
The difference between a strategic refeed and an uncontrolled binge is the difference between progress and self-sabotage. Here is how to do it right.
Training effort alone does not guarantee fat loss. If you are putting in the work but not seeing results, here are the most likely reasons why.
Every January millions of people start a fat loss push and most of them fail within weeks. Here are the mistakes I see every year and how to avoid them.
The fat loss space is drowning in misinformation. Here are the most persistent myths I encounter as a coach and what the research actually shows.
Not all body fat is equal. Where you store fat has a direct impact on your risk of type 2 diabetes, cardiovascular disease, and metabolic syndrome.
If you are a man over 30 and you have not thought seriously about the foundations of your health, this article is for you. The truth is, most men coast through their 30s and 40s assuming that feeling more tired, gaining weight around the middle, and losing the strength they once had is simply what happens when you get older. It is not.
If you are a man who looks relatively normal in the mirror, fits into medium or large clothes, has a BMI in the healthy range, and assumes that means you are in good shape, this article might be the most important thing you read this year.
Testosterone is probably the most talked about, most misunderstood, and most exploited topic in men's health right now. This article cuts through the noise with evidence, not marketing.
In the UK, around three quarters of all suicides are male. Suicide is the biggest killer of men under 50. There is a direct, measurable, biological link between your physical health and your mental health that most men either do not know about or do not take seriously enough.
Most women are told their health problems are inevitable consequences of their biology. They are not. This article covers the five pillars every woman over 30 needs to understand to build a strong, resilient, and long-lasting body.
Polycystic ovary syndrome affects roughly one in ten women of reproductive age in the UK. Most are given a diagnosis and a prescription, but not the lifestyle information that makes the biggest difference.
The idea that lifting weights will make women bulky is one of the most persistent and damaging myths in fitness. Here is what the evidence actually shows — and why strength training is the single best thing most women can do for their health.
Fat loss for women is not the same as fat loss for men. Hormonal cycles, oestrogen, cortisol sensitivity, and body composition differences all mean that the standard advice frequently does not work — or actively backfires.
Most people try to change their behaviour without first changing their identity. This article explains why that sequence almost never works — and what to do instead.
The British Cycling team did not become the most dominant cycling programme in history by making one big change. They made hundreds of tiny ones. Here is what that means for your health.
Willpower is a finite resource. The people who succeed long-term do not rely on it — they design their environments so that the healthy choice is always the easiest one.
Every habit you have — good or bad — runs on the same neurological loop. Understanding it is the first step to changing it.
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