Physio Strength Club, London (2026)

26/12/2025

🧬 New aging science: it’s not just calories — it’s amino acids

A new paper (Chen et al.) just added an important piece to the longevity puzzle.

Researchers looked at plasma metabolites linked to epigenetic age acceleration (how fast your biology is ageing, not your birthday).

👉 Of all metabolic pathways studied, cysteine & methionine metabolism came out as the most strongly associated with accelerated ageing.

Let that sink in for a second.

Why this matters (in plain English)

Methionine and cysteine are sulphur-containing amino acids.

They sit at the crossroads of: • DNA methylation (epigenetic clocks)
• Oxidative stress
• Inflammation
• mTOR signalling
• Glutathione (your main antioxidant system)

In other words:
how you process protein may influence how fast you age.

Not calories alone.
Not supplements alone.
Not exercise alone.

This DOESN’T mean “protein is bad”

Important clarification before the internet loses its mind 😅

This isn’t saying: ❌ stop eating protein
❌ lose muscle
❌ live on lettuce

It is saying: ✔️ the type, balance, and timing of protein matters
✔️ chronic excess of methionine-heavy foods may push ageing signals faster
✔️ supporting cysteine → glutathione pathways may be protective

Rodent data has shown this for years.
Now we’re seeing human metabolomic + epigenetic evidence catching up.

Practical takeaways (no extremes required)

Things that align with this research:

• Moderate methionine, don’t eliminate it
– Less red meat & cheese
– More plant proteins, fish, mixed sources

• Support glutathione production
– Cruciferous veg, garlic, onions
– Training (yes, exercise boosts this)

• Avoid constant feeding – Intermittent fasting / calorie cycling reduces mTOR pressure
– Likely mimics methionine restriction effects

• Polyphenols matter – Green tea, cocoa, olive oil, turmeric
– These interact with redox + methylation pathways

Sound familiar?
It should — this overlaps strongly with what we already know improves healthspan.

The bigger message

Longevity isn’t about hacks.
It’s about reducing chronic biological stress — metabolic, inflammatory, oxidative — while maintaining strength and function.

This paper reinforces a simple idea:

👉 Ageing is metabolic before it is structural

And once metabolism shifts, everything else follows.

If you want, I can break down:
• how this ties into fasting
• why muscle still matters
• how to apply this without overthinking your diet

Drop a comment 👇

23/12/2025

Physical Sovereignty: Why Your Body Is Your Last Line of Freedom in an AI World

There’s a conversation coming that most people aren’t ready for yet.

It isn’t about whether AI will take your job.
It isn’t about wearables, supplements, or the perfect protocol.
And it definitely isn’t about looking good with your shirt off.

It’s about agency.

In a world where intelligence is cheap, instant, and outsourced…
your body may be the last thing that’s truly yours.

Intelligence is being commoditised. Bodies are not.

For most of human history, intelligence was scarce.
If you could reason well under pressure, you had power.

That’s changing fast.

AI now:

Thinks faster than you

Remembers more than you

Processes complexity better than you

Never gets tired, emotional, or distracted

So if everyone has access to intelligence on tap, what actually differentiates humans?

The uncomfortable answer:

Stress tolerance

Emotional regulation

Physical resilience

The ability to act decisively when things are uncertain

All of those are biological traits, not software features.

Physical weakness quietly erodes agency

This is the bit people don’t like hearing — but it matters.

When your physiology is poor:

Stress feels overwhelming

Decision-making narrows

Risk feels threatening rather than challenging

You default to safety, comfort, and compliance

That doesn’t make someone lazy or immoral.
It makes them biologically constrained.

And in a future where systems are optimised for safety, efficiency, and compliance…
those constraints get exploited — not maliciously, but structurally.

Physical sovereignty isn’t about aesthetics

Let’s be clear.

This is not:

Gym bro culture

Biohacking for ego

Six-pack obsession

Moral superiority through fitness

Physical sovereignty is much simpler and much deeper:

Can your body tolerate stress without breaking your mind?

Because when pressure rises — and it will — that’s when:

People outsource decisions

People defer to authority

People stop thinking independently

Not because they’re weak-minded.
Because their nervous system can’t cope.

History already shows this pattern

Every civilisation that lost physical competence among its leadership:

Became bureaucratic

Became risk-averse

Became fragile

Eventually outsourced defence, responsibility, and decision-making

Strong bodies don’t guarantee wisdom.
But weak bodies almost always lead to dependence.

AI doesn’t change this pattern.
It accelerates it.

Why this matters more as you age

Here’s the part most people miss.

Ageing isn’t the loss of youth.
It’s the loss of margin.

Less strength = less tolerance
Less fitness = less resilience
Less resilience = narrower choices

In an AI-driven world, people with narrow choices don’t negotiate — they comply.

Maintaining physical capacity isn’t about living forever.
It’s about remaining dangerous enough to say no.

The future divide won’t be rich vs poor

It will be:

High-agency humans vs low-agency humans

Stress-capable vs stress-fragile

Those who can act vs those who must ask permission

And the dividing line won’t be IQ.

It will be:

Cardiovascular health

Strength

Metabolic resilience

Nervous system robustness

Things no algorithm can give you.

The hard truth (and the hopeful one)

AI will do the thinking.

That means:

Your body becomes your anchor to reality

Your physiology becomes your interface with pressure

Your physical discipline becomes your psychological freedom

You don’t need perfection. You don’t need obsession. You don’t need to optimise everything.

You just need enough strength, fitness, and resilience that:

Stress doesn’t collapse you

Discomfort doesn’t control you

Uncertainty doesn’t paralyse you

Final thought

Physical sovereignty doesn’t make you better than anyone else.

It just makes you harder to control.

And in the world we’re moving into, that may be one of the most compassionate things you can do — for yourself, your family, and the people who rely on you.

Train accordingly.

22/12/2025

No time for sleep?
No time for meal prep?
No time for movement?

Fine.

Your future will invoice you.
With interest.

Healthcare doesn’t negotiate.
Your body doesn’t care about your diary.

You either pay now — or pay later at a premium.

22/12/2025

There is a force in your life that activates only when you go “all in.”

One project.
One goal.
One transformation.
One commitment.

Most people never experience this because they never push deeply enough into mastery. They dabble, try, stop, restart, and remain fragmented.

When you truly apply yourself — your attention sharpens, your discipline grows, your physiology adapts, your capacity expands.

For your health, it could be:
Six months committed to rebuilding your strength.
Twelve weeks committed to resolving chronic pain.
Eight weeks committed to lowering inflammation.
One year committed to becoming the strongest and most resilient version of yourself.

Go all in on something meaningful and your whole identity upgrades.

Commitment is a catalyst.
Intensity reveals potential.

20/12/2025

"My best advice is to stop using motivation as your only fuel. I know it feels great when you’re fired up, but it’s a short-term fuel source. That’s why the vast majority of people who start anything - diet, fitness, new projects - don’t finish. They run out of gas.

The only lasting fuel is routine. And you only get a routine by dragging yourself on the days when you have no motivation. Over and over.

I know that’s not the answer anyone wants. I wish I had a magic pill for you. But the only thing that works long term is showing up for yourself even when you don’t want to. Brute force"

~ Arnold Schwarzenegger

That is why I guarantee anyone who completes my 12 weeks coaching and does not see the results they want, I will fully reimburse them!

When they show up for themselves and complete a full program.

If that motivates you to start, it’s designed to build your routine to keep you going.

I haven't had to refund anyone yet who completed the program (only those who failed to start or finish).

20/12/2025

Your environment shapes your behaviour.
Your behaviour shapes your outcomes.

People underestimate how much disorder creates stress — visual stress, cognitive stress, emotional stress.

If everything around you is noisy, messy, cluttered, chaotic…
…your nervous system believes your life is too.

Create one space that’s ordered, peaceful, intentional, and inspiring.

A bedroom designed for deep recovery.
A workspace that reduces friction.
A kitchen that makes healthy choices effortless.
A training corner that invites movement.

Build one small pocket of excellence.
It becomes a template for the rest of your life.

Order multiplies.
Beauty is medicine.

20/12/2025

Every time someone says, “That’s not my job”…
…a leader is born.

Your health works the same way.

Most people abdicate responsibility for their energy, recovery, stress, diet, mobility, strength, sleep, and long-term risk — then wonder why life feels harder than it should.

Take responsibility for the things most people ignore:
Your biomechanics.
Your inflammation.
Your stress load.
Your recovery practices.
Your mental environment.
Your habits under pressure.

Responsibility is heavy at first and liberating later.
You lift the burden now so you don’t collapse under a bigger one later.

If you want opportunity — in your career, your health, your relationships, your energy — take responsibility where others won’t.

That’s where the leverage is.

19/12/2025

The fog is where we put the difficult stuff:
The conversation we avoid.
The habit we pretend isn’t a problem.
The pain we hope will “work itself out”.
The stress we numb with distractions.

In lifestyle change, the fog looks like:
“I’ll start next week.”
“This probably isn’t that bad.”
“I’ll deal with it later.”

Fog is the enemy of progress.
Clarity is uncomfortable, but clarity heals.

If you’re tired, acknowledge why.
If you’re inflamed, change the behaviour causing it.
If you’re overwhelmed, simplify ruthlessly.
If you’re stuck, shine a light on the part you’re refusing to inspect.

People don’t fail from lack of ability.
They fail from lack of clarity.

Step out of the fog.
Tell the truth to yourself.
Fix what you can see.

18/12/2025

Ideology is extreme simplification — pretending one idea explains everything.

In health and performance, ideology kills progress faster than anything else.

Keto fixes everything.
Veganism fixes everything.
CrossFit fixes everything.
Supplements fix everything.
Carnivore fixes everything.
Biohacking fixes everything.

No.

Real life is complex.
Your biology is complex.
Your stress load is complex.
Your history is complex.

Anyone claiming to have a single magic answer is selling you a shortcut.

Be curious, not ideological.
Be evidence-based, not dogmatic.
Test, adapt, discern.
Hold strong opinions lightly.

The moment you cling to one explanation…
…you stop seeing the full picture.

Complex problems require flexible minds.

17/12/2025

Your body keeps score.
So does your mind.

When you force yourself daily into tasks you deeply resent…
…your immune system, hormones, sleep, posture, and mood all decline.

This doesn’t mean you avoid effort.
It means you avoid self-betrayal.

If something fills you with dread, exhaustion, resentment, or bitterness, and you feel it in your gut every time — listen.

Build your life around things you are willing to bear, not things that break you from the inside.

In training, this means:
Pick the type of exercise you won’t hate tomorrow.
Build routines you can live with.
Find stress-management practices that don’t drain you further.
Choose nutrition strategies you don’t resent.

Your life shouldn’t feel like a constant negotiation with misery.

Align your behaviours with your values.
Discipline becomes ten times easier when it isn’t powered by resentment.

Physio Strength Club

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