Skribans Strength, Performance and Nutrition

05/04/2026

SUPER IMPORTANT - because so far, we all treated DMs like a locked room.

Private conversations.
Photos.
Things they would never post publicly.

That made sense when encryption was in place.

Because encrypted chats meant one thing:
Only you and the other person could see what was sent.

But that layer is being rolled back.

Meta plans to shut down encrypted chats on Instagram starting May 2026.
At the same time, more platform data is being used to train AI systems.

That changes the category your messages sit in.

Not “just between two people” anymore.
Now it becomes data that can be stored, processed, and used within the platform.

And this is where most people get caught.

Because behavior does not change as fast as systems do.

Same app.
Same inbox.
Same habits.

Different levels of protection.

So people keep sending the same things…
just under a different set of rules.

This is not about panic.

It is about awareness and control.

If your DMs contain anything personal, sensitive, or valuable, exporting your data now is the smarter move.

Not later. Not when it is already normalised.

Now.

Save this.
Share it with someone who values privacy.
And start your export today.

04/04/2026

Most people don’t fail because they lack effort.

They fail because they lack structure.

They train “hard”… but inconsistently.
They eat “well”… but without a plan.
They rely on motivation… instead of systems.

That works for a few weeks.

Not for years.

And results are built in years.

This is where coaching changes everything.

You remove guesswork.
You follow a system.
You execute with intent.

Not when you feel like it - but because it’s built into your routine.

That’s how you actually build a physique that lasts.

If you’re serious about doing this properly - build something that last decades, not just “trying again” the latest trend for the 10th time…

Work with me.

04/04/2026

Depression is often treated as if it starts and ends in the mind.

But the brain is still part of the body.
And the body cannot run well when it is missing the raw materials it needs.

This paper looked at magnesium and major depression - a severe low mood state that can disrupt sleep, energy, motivation, and daily life.

What stood out was this:
Some people reportedly improved in under 7 days after taking 125-300 mg of magnesium with meals and again before bed.

The paper also reported improvements in things that often travel with low mood:
• anxiety
• headaches
• insomnia
• irritability

That does not mean magnesium is a magic fix.
And it definitely does not mean every case of depression is caused by low magnesium.

But it does point to something most people still ignore:

Mental health is not just psychology.
It is also biology.

Magnesium is a mineral involved in nerve signaling, stress regulation, sleep, and how “calm” or “switched on” the brain feels.

If intake is low and stress is high, that is not a great setup for a stable nervous system.

The authors also raised a point that still matters now:
Modern diets are often built on refined food - food stripped of many of its nutrients during processing.

So sometimes the issue is not only what someone is thinking.
It is also what their brain is trying to run on.

That said, keep the evidence in perspective.

This was not a large randomized clinical trial.
It was based mainly on case reports, meaning detailed reports of individual patients.

So the findings are interesting, practical, and worth paying attention to - but not strong enough to oversell.

The real lesson is bigger than magnesium:

If the brain is undernourished, overstressed, and under-recovered, mood can suffer.

Ignore the basics long enough, and eventually the bill shows up.

PMID: 16542786

Save this and send it to someone who still thinks mental health has nothing to do with nutrition.

03/04/2026

03/04/2026

Most people aren’t failing at exercise.
They’re following the wrong instructions for their condition.

We’ve been taught that movement is simple:
“Just be more active.”

But a clinical review in CMAJ found something more important:
exercise works best when it’s tailored to the condition.

The exercise that helps arthritis isn’t the same as what helps type 2 diabetes.
What works for COPD is different from what someone with osteoporosis, stroke, cancer, or depression may need.

And when the details are missing, people usually go one of two ways:

Too random
No structure. No progression. No real progress.

Too aggressive
Too hard, too soon. Then pain, burnout, or injury.

Both paths often lead to the same result: people quit.

Not because exercise doesn’t work.
Because it wasn’t prescribed properly.

When exercise matches the condition, the outcomes look very different:
• Better joint function in arthritis
• Preserved muscle and strength during cancer treatment
• Better exercise capacity in COPD
• Better blood sugar control in type 2 diabetes
• Improved mobility and independence after stroke
• Lower fall risk in osteoporosis and older adults
• Better mood, energy, and daily function in depression

Exercise isn’t just movement.
It’s treatment.

And like any treatment, the type, dose, and progression matter.

That’s why generic advice like “just exercise more” often fails to produce the benefits seen in research.

📚 Hoffmann TC et al.
Prescribing Exercise Interventions for Patients with Chronic Conditions
PMID: 26976965

If you coach, train, or manage a chronic condition yourself, remember this:

The goal isn’t to train harder.
The goal is to train appropriately.

Save this for the next “just move more” argument.
Send it to the coach or clinician who still thinks every condition needs the same workout.

02/04/2026

People do not see the truth.
They see what feels familiar.

That is why most people stay stuck:
They keep mistaking old patterns, old emotions, and old beliefs for reality. And often force their beliefs on others.

But familiar does not mean true.
It just means repeated.

I haven’t lived that long, but I have traveled the world, connected with tens of thousands of people from every imaginable area of life, social status, religious beliefs.

This has allowed me to recognise patterns very clearly and fully.

Empowering patterns.
Self destructive patterns.

And it is those who are reluctant to challenge their own beliefs that suffer the most. They are riddled with need for significance of being right instead of listening to a different perspective, that in order to preserve their identity they will destroy everything and everyone around them.

Because otherwise they feel like changing their perspective means they are not loved. That they are not enough.

Ask yourself:
What are you still calling “truth” just because you have seen it that way for too long?
What has it cost you?

How will your life look like 5 years from now if instead of accepting that others see things differently you will keep criticising them for even offering a different possibility?

If that future looks bright for you - more power to you.

If it looks like hell on earth - maybe it is time to grow up and accept the fact that what you claim to be your truth in no way is someone else’s.

Learn to challenge what you believe in. Because none of your thoughts are yours - it is mixture of your childhood memories engraved in you as subconscious patterns. And your whole life will change.

02/04/2026

Ozempic works. That part is not up for debate.

It lowers your appetite. You eat less. You lose weight.

Simple.

But the real question is not how you lose it.
It is what happens when that support is gone.

A large meta-analysis (a study combining many studies to see the bigger pattern) looked at this exact question.
Across 37 studies and over 9,000 people, weight regain averaged about 0.4 kg per month after stopping, with most people returning close to baseline within ~1.7 years.

At the same time, cardiometabolic markers (things like blood sugar and heart health signals) drifted back as well.
(DOI: 10.1136/bmj-2025-085304)

That tells you something important.

The drug was doing a lot of the work.

Remove it, and unless something replaced it, the body often returns to old patterns.

Another issue that is now being flagged is nutrient intake.

GLP-1 drugs can reduce food intake significantly.
That sounds good for fat loss, but it also means less intake of micronutrients - vitamins and minerals your body needs to function properly.

If food quality is poor, this becomes a real problem.
(DOI: 10.1016/j.cdnut.2025.107587)

This is where many people get it wrong.

They lose weight, but:
• protein intake drops
• muscle mass drops
• nutrient intake drops

So they end up lighter, but not necessarily healthier or more resilient.

Usually, the opposite is true - now they have to rely on injectable supplements because the body can't absorb what it needs. You are literally turned into a lifelong drug addict who needs to combat unnecessary side effects daily just to have some quality of life.

The drug is not the problem.

Using it without building a system is.

Because in reality, there are only two long-term paths:
Stay on the drug
Or build habits, nutrition, and training that can hold the result without it

There is nothing moral about either choice.
But pretending there is a third option is where most people get stuck.

Save this and send it to someone still chasing fast weight loss without thinking about what happens after.

01/04/2026

10 years difference between these photos - from powerlifting to bodybuilding champion, and top 3 rank in the world championships.

And the next photo will look even better.

Because (thanks to my biology teacher) the reality that muscle is not just for looks hit me early in life.

Your lean muscle mass is a living organ that helps protect you against weakness, frailty, metabolic decline, and a higher risk of all-cause mortality.

The problem is this:
you only get a limited window in life where building meaningful muscle is relatively easy.

Early on, your body is far more responsive:
Recovery is better.
Hormones are better.
Work capacity is higher.
This all allows you to build the “buffer” with ease.

Leave it too late, and now you are trying to fix decades of neglect with a body that no longer adapts the same way.

That is when people become an easy prey for scam artists selling shortcuts, false hope, and dependency. Instead of teaching you how to build a strong body when it matters, they wait until you are desperate - then turn you into a customer for life, often dependent on drugs you should never have needed in the first place.

Build muscle early.
Treat it like an investment.

Because the longer you wait, the more expensive it becomes to buy back what you gave away.

If you are serious about doing this properly and not wasting years figuring it out the hard way, work with me:
I will show you exactly how to build a body that does not need fixing later.

01/04/2026

Are you following the loudest voice with the greatest marketing tools available, who has bought millions of followers to sell you some magical garbage, or are you able to do some research yourself before blindly following the herd?

Here is an example of how a 14-year-old once convinced his classmates to support banning water.

Not by lying.
By choosing the right words.

He called it “dihydrogen monoxide” (DHMO).
A chemical name that sounds dangerous.
But it is just water (H₂O).

Then he listed facts:
• It can cause severe burns (hot water)
• It is found in tumors (it is in most body tissues)
• It contributes to deaths every year (drowning)

All true.
Still misleading.

43 out of 50 people agreed it should be banned.

That is the real lesson.

People do not react to facts.
They react to how those facts are framed.

And this is not just a school experiment.

A scientific paper explains why this happens.

Researchers show that misinformation often works without lying.
It uses emotional wording, missing context, and selective facts to shape how people think.

Source: The cognitive foundations of misinformation on science
DOI: 10.15252/embr.202050205

The paper explains three key patterns:

First, emotional framing.
Fear-based wording spreads faster and sticks longer in memory.

Second, missing context.
A fact without context can completely change its meaning.

Third, cognitive shortcuts.
If something sounds complex and dangerous, the brain assumes it is important or true.

This is how people get misled while technically hearing “facts.”

You see this every day in health, fitness, and nutrition.

One study. One number. One scary claim.
No context.

And suddenly, people start avoiding things that were never the problem.

So the better question is not:
“Is this true?”

It is:
“What is missing?”

Because a true statement can still lead you to the wrong conclusion.

Save this.
And send it to someone who trusts headlines more than understanding.

31/03/2026

You don’t know how much anger it took to be this calm.

Most people read that and think it sounds poetic. It isn’t.

It is discipline. It is restraint. It is what happens when you stop letting every emotion drag you around like a child with no direction.

Because default human behaviour is not calm. Default human behaviour is the need for significance. The need to feel important. The need to have power.

And when that part of a person is still untamed, it shows up exactly like it does in children - noise, defiance, impulsive reactions, attention-seeking, and the constant urge to control everything around them.

That is where most adults still live.

They just dress it up better.

They call it confidence. They call it honesty. They call it “being real.”
But in many cases, it is still the same undisciplined hunger for significance and power that was never brought under control.

Real calm is different.

Calm is what is left after you have burned through frustration, ego, pride, and the immature need to prove yourself every time life tests you.

That version of you still exists.
It just does not get to make decisions anymore.

And that is the difference.

Anyone can be loud. Anyone can react. Anyone can demand control.

Very few can feel everything, see the disrespect, understand the game being played - and still remain composed.

That is not weakness.
That is mastery.

And if you are not there yet, good.
That means you have some growing up to do.

Growth that will only come when you put yourself through pain, anger, frustration, and challenges.

Let it come. Because on the other side is where the real life finally starts.

31/03/2026

Ozempic made weight loss look simple!

Eat less. Weigh less. Done.

But your body is not just losing weight.
It is adapting, reallocating, and sometimes giving things up to keep up.

A large 5-year analysis presented at the American Academy of Orthopaedic Surgeons looked at adults with obesity and type 2 diabetes using GLP-1 drugs like Ozempic and Wegovy.

What they found:

29% higher risk of osteoporosis
(bones becoming weaker and easier to break)
12% higher risk of gout
(a painful joint condition caused by crystal buildup)
More than 2x higher risk of osteomalacia
(bones becoming too soft due to poor mineral support)

Source: AAOS 2026 Annual Meeting Research

Important: this was an observational study.
It shows a link, not direct cause.

But the pattern is hard to ignore.

Rapid weight loss changes more than fat.

If food intake drops, training is inconsistent, and nutrients fall short, the body does what it has to do to keep you alive, not to keep you strong.

Less loading on the skeleton.
Less protein coming in.
Less stimulus to maintain muscle and bone.

And over time, that can show up where most people are not looking.

Not on the scale.
In structure.

This is where most people get it wrong.

They chase lighter, but forget stronger.

These drugs may help in the right context.
But treating them like a shortcut with no trade-offs is lazy thinking.

If someone is using GLP-1s, the real conversation should include:

protein intake
resistance training
bone loading
vitamin D and minerals
long-term structural health

Because the goal is not just to lose weight.

It is to build a body that can handle life after the weight is gone.

30/03/2026

Being big is one thing. Forcing yourself into baby-elephant territory is another.

People love the look of size. Very few understand the cost of carrying it.

The bigger you get, the more your body has to pay just to exist.

Your heart has to work harder.
Your blood pressure cannot be ignored.
Your digestion has to deal with huge amounts of food.
Your joints take more stress with every step.
Even basic things like sitting on a flight for too long can become a real problem.

I learned that the hard way after a 30+ hour trip left me with a trapped nerve in my shoulder so bad I could not lift my arm for days.

That is the reality of building an extreme body.

And still - I chose it deliberately.

Because muscle mass matters.

It matters for strength.
It matters for resilience.
It matters for how well you age.
And it matters for the quality of life you will have when most people are already paying for years of neglect.

That is the point.

You do not build muscle only for today.
You build it as insurance for the future.

The mistake is waiting too long.

Most people spend their best years chasing money, status, and career progression while putting their health on hold. Then one day the body starts collecting the debt.

And by then, the price is far higher.

So ask yourself honestly:
Are you building a body that will carry you through life with strength and freedom?

Or are you sacrificing your future health for things that will mean very little when your body can no longer keep up?

Your future is being built right now - by what you train, what you eat, what you ignore, and what you keep postponing.

Stop acting like health can wait!

Build the body now, while your body is still capable of adapting to the stress required to do it 🫵🏽

If you want help building strength, muscle, and long-term health without guesswork, message me and let’s get to work.