Body Transformation London

02/04/2026

Counting steps is not cardio

31/03/2026

How much protein do we need to build muscle and lose fat ?

30/03/2026

🧊 Are cold plunges good or bad ?

The data is actually pretty strong but the protocol matters more than most people realise.

A 2025 meta-analysis in PLOS ONE (3,177 participants) found cold water immersion produces real, measurable reductions in stress, inflammation, and sick days alongside improved sleep and quality of life.

Here’s what’s actually happening in your body:

→ Norepinephrine spikes up to 530% above baseline
→ Dopamine rises up to 250% — lasting 2–3 hours post-plunge
→ Post-immersion vasodilation flushes metabolic waste & boosts oxygen delivery
→ Brown fat activation = improved metabolic health over time
→ Parasympathetic nervous system dominance (rest & recovery mode)

📋 Two evidence-based protocols depending on your goal:

🔬 Recovery Protocol (research consensus)
• Temp: 11–15°C
• Duration: 10–15 minutes
• Timing: Post-training
• Best for: DOMS, muscle recovery, inflammation reduction

⚡ Performance Protocol (Huberman)
• Temp: 10–15°C (personally targets 7–12°C)
• Duration: 1–5 minutes — total of just 11 mins/week across 2–4 sessions
• Timing: Morning, before training — never within 4–6 hours of strength work or you’ll blunt hypertrophy
• Don’t towel off — shiver to activate brown fat thermogenesis (the Søberg Principle)
• Best for: Dopamine, focus, stress resilience, metabolism

Personally I prefer the Huberman approach — same benefits, fraction of the time. 11 minutes a week is a no-brainer.

💬 Which protocol are you using? Drop your temp and time below 👇

26/03/2026

30 Minute Row my favourite conditioning session. No place to hide

24/03/2026

What is the Best Training Split?

People say there’s many ways to skin a cat. Well there is one way that is the best. This is the one I use myself, clients and athletes.

I’m guessing if you’re watching this video you want a weight training plan that will get brutally strong and give you a lean athletic physique.

This split is by far the best training split for athletes too.

The science shows to maximise strength and hypertrophy you need to hit each body part twice a week.

That is why a full body split is the best programme to do.

You can do this with a 3 day split or a 2 day split.

Most of you are training with too much volume and junk volume.

Junk volume is an unnecessary exercise that doesn’t contribute to your goals. All it does is hinder recovery and actually reduce strength.

I would then do another 2 days conditioning on separate days to your weight training. Rower, Ski erg or a assault bike.

My training partner and good friend Top is 48 years old, has a family and is a world class kickboxer is now deadlifting 250kg for 10 reps.

The strongest he has ever been with only 2 weight training sessions a week.

Just like a lot of people he thought you needed to do 5 or 6 weight training sessions a week.

Also our client Dr Marc Barton a medical doctor and BJJ black belt at the age of 48 is in incredible condition with only 2 weights sessions a week.

He came to us overweight and now is year round lean strong and athletic.

Want be perform like an athlete and look like an athlete?

Click the link in our bio 💪

21/03/2026

Getting my own yearly MOT done today — bespoke bloodwork tested in-house with our very own Dr Matt Milner MBBS FRCEM, NHS Emergency Consultant and specialist in health optimisation. 🩸

Back in 2018, BTX partnered with Dr Matt with a clear vision: a gold standard health and fitness service deserves a gold standard multidisciplinary team. Years on, that vision is backed by a proven track record with every client we’ve worked with.

Here’s how it works at BTX:
Every client gets a full health MOT with Dr Matt. Bloodwork is organised in advance at a local affiliated clinical hub, with samples tested same-day at Great Portland Street one of the most respected diagnostic laboratories in the country.

Dr Matt isn’t your typical “health influencer.” He’s a clinician who’s written for Muscle & Fitness and Flex Magazine, appeared on BBC One’s Hospital Heroes, and built his reputation the hard way — through expertise, results, and genuine patient care. No noise. Just excellence.

What we offer at BTX isn’t mass-market wellness advice. It’s precision engineering — tailored, evidence-based, and delivered by some of the most experienced minds in health and performance medicine.

🚗 MOT your car every year. Run it on quality fuel. Let a specialist team plan the route and upgrade performance along the way. Your body deserves the same.

👉 Click the link in our bio to book your Health MOT consult with our team and Dr Matt.

16/03/2026

All tap water is bad for us 😱

A study in 2020 “Endocrine disrupters and their affect on the reproductive system”

Shows how tap water contain chemicals called endocrine disruptors which can effect fertility

These chemicals are added to disinfect the water.

These leave DBPs disinfection by products that can cause endocrine disruption

A case control study in 2018 “impact of drinking water fluoride on human thyroid hormones”

Found Tap water that contains fluoride effects production of thyroid hormone and can cause Hypothyroidism

Thyroid hormone is an incredibly important hormone in controlling metabolic rate

Brita filters filter out DBPs but not Fluoride

Berkey filters are great at removing DBPs and fluoride

Another water filter which is fantastic is the zero filter which you can purchase off Amazon.

If you’re willing to spend a a bit more.

The gold standard is a reverse osmosis filter that you can get this linked to your house supply or there are table top ones. You can buy a great one on amazon by Bluevua one word.

I used to be skeptical when it came to people saying tap water was bad for you but now the research is coming out that we should be filtering our water to avoid endocrine disruptors and fluoride in tap water

All study links are below 👇

Click the link in our bio to book a call ☎️ and find out more information on online training and personal training

13/03/2026

What is the best cardio for BJJ and MMA ?

It needs to be measurable and it needs to not get you injured.

The best forms of cardio are rowing, running, ski erg, watt bike and assault bike.

These are the best sessions you can do. 👇🏼

Day 1: 10x500m row/ski erg1 minute rests

Day 2: 30 minute row/ ski erg

Day 3: 7 miles on the assault bike

Like, save and share ❤️🤝

———————————————————————

Want to perform at your best inside and outside the gym ? 💪

Feel strong and look lean and athletic ? 🏋️‍♀️

Click the link in our bio to enquire about personal training and online training 🤝

11/03/2026

I’ve invested over $200,000 💰 in top-tier coaches across strength and conditioning, martial arts, and nutrition. The most important asset you’ll ever have is yourself.

I’ve trained with the best coaches in the world—because if you want to be the best, you learn from the best.

- I was the youngest British-born black belt under Roger Gracie 🥋
- I’ve been a 3rd-degree BJJ black belt for 12+ years
- I have a degree in Nutrition from King’s College London 📜
- I own North London’s premier personal training studio, with thousands of world-class transformations 🌎

Now my world-class team—meticulously trained to deliver the best—can help you achieve incredible results, online or in person. 🤝

-

If you want to get results you need to commit and invest in people who have a track record of results

-

Click the link in our bio and let’s get started ☎️

10/03/2026

The Most Powerful Gut Health Intervention: Fermented Foods Over Fibre

We discuss why increasing fiber alone doesn’t improve gut health, and instead share the most powerful intervention backed by Stanford research.

We talk about how fermented foods like kefir, kimchi, and sauerkraut increase gut microbiome diversity and reduce inflammation far better than high-fiber diets.

We also share what we eat daily to maintain optimal gut health, including homemade L. reuteri yogurt with over 100 billion CFUs, and explain why fermented foods work better than antibiotics for gut health.

Study link 🔗

https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation.html

28/02/2026