Rest & You'll Rust Fitness Training

05/12/2025

FAT LOSS RESEARCH -🐟 He ate 1,000 sardines in 30 days. And the results broke the metabolic scale.

This isn't just a bizarre diet challenge. It was a serious n=1 experiment by Nick Norwitz, an Oxford and Harvard-trained metabolic health researcher.

His goal? To find a way to hack the body’s metabolism. He wanted to achieve the fat-loss and cellular health benefits of fasting...
..but without the muscle loss that often comes with extreme calorie restriction.

He put the humble sardine to the ultimate test. He consumed 1,000 small, canned fish over four weeks.

Sardines are a metabolic Swiss Army knife. They contain high-quality protein, creatine, CoQ10, and, most critically, massive amounts of bioavailable Omega-3s.

The results were astonishing. He lost 6 pounds of fat while protecting his existing lean muscle mass.

His performance markers went up, too. He reported a definite boost in physical endurance and cognitive function.

But the most incredible result was his Omega-3 Index. After 30 days, his levels were so high they went off the measurement chart.

The scientist joked his body was now "more like a dolphin" than a human.

So, how did he sustain the challenge? This is the key detail: he supplemented his diet with a daily dose of healthy fats, like high-quality olive oil.

This kept his energy levels stable and helped maintain the ketogenic state he was aiming for.

It wasn't easy. The one major downside, as reported by his partner, was that he started to smell "like a fish market."

The takeaway is powerful. You don't need to eat a thousand fish, but this study proves the sardine is a deeply under-appreciated superfood.

They are one of the most cost-effective ways to flood your body with the nutrients that support fat loss, muscle preservation, and longevity pathways.

If you are looking for a simple, cheap way to upgrade your nutrition and metabolic health, a can of sardines is one of the best bangs for your buck.

16/10/2025

11/07/2025

Traumatic memories are not solely confined to the brain but are stored throughout the body, influencing tissues and organs, with significant health impacts, as supported by research.

The concept of "body memory" suggests that trauma can manifest physically, as the nervous system and body retain imprints of distressing experiences. When a traumatic event occurs, the body’s stress response, involving the hypothalamic-pituitary-adrenal (HPA) axis, releases cortisol and adrenaline, which can alter cellular function and imprint stress responses in tissues.

This is often seen in conditions like post-traumatic stress disorder (PTSD), where physical symptoms such as chronic pain, fibromyalgia, or gastrointestinal issues emerge without clear medical causes.

Studies, including those by Dr. Bessel van der Kolk, highlight how trauma disrupts the autonomic nervous system, leading to heightened arousal or dissociation that affects organs and muscles.

For instance, tension in muscles or inflammation in tissues may reflect stored trauma. The vagus nerve plays a key role in this mind-body connection, linking emotional states to physical health.

Therapies like somatic experiencing and yoga aim to release these stored memories by addressing bodily sensations, promoting healing. Thus, trauma’s impact on the body underscores the need for holistic treatment approaches.

31/05/2025

They don’t see the early alarms.
The cold mornings.
The days you lace up even when your body says not today.

They see the finish line.
They hear the applause.
But what they don’t see… is the real work. The lonely miles. The quiet sacrifices.

That’s what the marathon really is.
Not just a race. Not just 26.2 miles.
It’s a stage where the world gets a glimpse of what you’ve been building inside all along.

Your willpower.
Your self-respect.
Your decision to keep going, when giving up would’ve been easier.

“The marathon is a public test of private will.”

You don’t run to impress anyone.
You run to prove something to yourself.
And that’s exactly what makes it so powerful.

To every runner training in silence: you’re not alone.
You’re writing a story with every step.
And it’s worth telling.