Skribans Strength, Performance and Nutrition

Skribans Strength, Performance and Nutrition Bringing out the mixture of obsessive fitness lifestyle paired with scientific background in order f

Education: Currently studying MSc in Sport and Exercise Nutrition, Leeds Beckett University starting September 2016 – 2017. Ba(Hons) (Top-Up) Sports Science, Derby University 2015 – 2016. FdSc Sport and Exercise Science, Derby University 2013 – 2015. Certifications: KBT Strength and Conditioning Qualifications (Powerlifting, Olympic weightlifting and Kettlebell training);
Level 3 Diploma in Sports

Massage Therapy;
Milos Sarcev's Hyperaemia training principles;
Level 1 ISAK Technician (anthropometric measurements);
Level 3 Personal Trainer, Group Class Training Certificate;
First Aid Certificate. Focus: Performance Nutrition, Lifestyle Assessments, Bodyweight Management, Body Transformations, Strength & Conditioning for Sports Events, Powerlifting, Bodybuilding/fitness/bikini contest prep. Personal Bio: An aspiring fitness addict that is currently working on his SENr (Sports and Exercise Nutrition register) accreditation in order to be internationally recognised performance nutritionist. Over last 10 years I have worked with every level, shape and size athletes - starting from someone who works daily by the desk and up to Olympic athletes. A highly experienced and self-motivated personal trainer with the ability to critique his own knowledge in order to provide the most current and relevant training methods to his clients. Possessing a hard work ethics and passion to fitness related lifestyle, actively involving in different sports related activities and continuous self-development through theory learning and practical applications. Years of work as a personal trainer and continuous sports related studies have helped me to establish high understanding of physical and psychological issues that are holding fitness enthusiasts from achieving their desired goals, and apply personal knowledge to overcome these barriers in order to achieve the optimal physical and psychological potential of my clients. I might be demanding when it comes to training, but that is what we are here for - to push you over and beyond your own limits. Feel free to approach me for any fitness and health related advice even if we do not work directly together, I will never refuse an advice.

Another week of laughter, tears, breakthroughs and meltdowns observed.On top of my normal role also manage to be a:✅ pre...
09/09/2026

Another week of laughter, tears, breakthroughs and meltdowns observed.

On top of my normal role also manage to be a:
✅ presenter on stage
✅ leader of the fire lane
✅ part of a medical emergency
✅ be involved in resolving a security breach

All whilst watching 12’000 in person and 3000 online soils transform in a heartbeat.

The “better” life quality has nothing to do with what happens around.
It has everything to do with what you decide within you.

Yet most never dare to take responsibility of their own lives so they live in a permanent denial of what is already theirs to experience.

Don’t be one of those poor lost human beings who is always looking for someone to save them.

Become the one who leads by example instead.

That role is much more fun than the misery most are too comfortable to stay in.

Blood pressure - the silent killer if you miss tracking it.The majority of people love to reduce it to one number.120/80...
08/09/2026

Blood pressure - the silent killer if you miss tracking it.
The majority of people love to reduce it to one number.

120/80
130/80
140/90

Then suddenly the number becomes “good” or “bad”.

That is not how physiology works.

The thresholds have changed over time because the evidence changed. Earlier guidelines used higher cutoffs. Later, those numbers moved lower as researchers got better data on cardiovascular risk.
PMID: 42029627

And this is the part people miss:
Risk does not suddenly appear the moment you cross one exact number.

In a meta-analysis of about 1 million adults, vascular mortality increased progressively as blood pressure increased, with no clear threshold down to around 115/75 mmHg.
PMID: 12493255

But that does not mean everyone should be pushed as low as possible.

In older adults, very low blood pressure has also been associated with higher dementia risk.
PMID: 34775786

In adults over 75, persistent low blood pressure was also associated with greater dementia risk.
PMID: 14694027

Important distinction:
Association does not prove causation.

Frailty, illness, medication effects, weight loss, and underlying disease can all lower blood pressure too.

Then researchers tested lower targets directly.

SPRINT found that targeting systolic BP below 120 reduced major cardiovascular events and all-cause mortality compared with below 140, while also increasing some adverse effects.
PMID: 26551272

So no, the message is not:
“Lower is always better.”

And it is definitely not:
“Higher blood pressure is protective.”

Current U.S. guidance defines normal BP as below 120/80, uses below 130/80 as the general treatment goal, and allows more intensive lowering in selected people when tolerated.

DOI: 10.1161/CIR.0000000000001356

The real question is not:
What is the perfect blood-pressure number?

It is:
What level gives this person the best balance of benefit, risk, and tolerability?

The number matters.
But context matters more.

If someone still thinks one BP reading tells the whole story, this is worth putting in front of them.

Being young does not automatically mean your body is doing well!That is the mistake so many now make without realising t...
07/09/2026

Being young does not automatically mean your body is doing well!

That is the mistake so many now make without realising that "young" generations of the past lived completely different lives.

We tend to associate chronic pain, declining function, and “aging” with people much later in life.
Yet the data is already showing these problems happening in much younger adults than ever before.

One review combined 43 studies and nearly 100,000 people aged 15-34.

About 1 in 9 were living with chronic pain.

PMID: 34817439

Another analysis found that people who overused smartphones had 2.34x higher odds of neck pain.

PMID: 39764644

That does not mean phones are “destroying your joints.”
It means the habits we repeat every day can show up in how we feel.
And it goes deeper than symptoms.

Researchers can now estimate aspects of biological aging using epigenetic clocks, which look at age-related chemical patterns on DNA.

In one study of younger adults, people reporting no weekly exercise showed greater age acceleration on one of these measures compared with those exercising 5+ times per week.

PMID: 39073811

Again, this does not mean missing training literally makes you years older.
It means your birthday is only one part of the story.

How you sleep.
How you move.
How much you sit.
How you recover.
How you live.

All of it becomes part of the environment your body has to adapt to.

The goal is not to “stay young.”
The goal is to build habits that still serve you 10, 20, and 30 years from now.

If this changed how you think about aging, the next useful step is to look at which habits are quietly working against you before symptoms force you to.

Join our Solar Athlete community on the Skool platform so we can keep working on developing better ways to stay as fit, strong, and healthy as possible for as long as possible.

Struggling with your skin health?Much “skin health” advice starts at the surface.But the research shows that it is only ...
06/09/2026

Struggling with your skin health?

Much “skin health” advice starts at the surface.
But the research shows that it is only part of the story.

Vitamin C reaches the skin through circulation, and skin cells can actively concentrate it.

It also plays established roles in collagen synthesis, antioxidant defense, and normal skin cell function.

PMID: 28805671

Then researchers tested what happens when dietary vitamin C actually increases.

Participants ate 2 kiwifruit per day, providing roughly 250 mg of vitamin C, for 8 weeks.

Blood vitamin C increased.
Skin vitamin C increased too.

Researchers also reported measurable changes in skin structure and renewal during the intervention.

PMID: 41167549

That does NOT mean topical vitamin C has no role.
It means skin health is not only about what you put on your skin.

Your skin is living tissue.
It is continuously supplied from within.

And what reaches the bloodstream can influence what is available inside that tissue.

The interesting part is not “kiwi is good for skin.”
The interesting part is that increasing dietary vitamin C changed vitamin C levels inside human skin.

That is a much bigger conversation than skincare products alone.

Join our Solar Athlete community on the Skool platform to dig deeper into how the human body builds every tissue so you can understand what can be done to keep your skin healthy without extreme interventions

05/09/2026

The Great Oxygenation Event wasn't just about breathing. It was a planetary transformation that directly led to the development of complex eukaryotic cells.

Before this, life was simple and anaerobic. The sudden influx of oxygen, a highly reactive molecule, forced life to adapt. This adaptation, though challenging, paved the way for the incredible biodiversity we see today. Early life developed sophisticated mechanisms to handle oxygen's oxidative stress, essentially learning to harness its power.

This evolutionary leap demonstrates how environmental pressures can drive radical biological innovation and the emergence of complexity from simplicity. Understanding these foundational biological events helps us appreciate the intricate dance between environment and evolution that shaped all life on Earth.

To learn more, join our Skool community:
https://www.skool.com/iron-ninjas-2879/about?ref=d1309d44938f4f888bdac5b605443fd1

Losing strength with age is not only a muscle problem.We usually talk about aging as if the main issue is simply losing ...
05/09/2026

Losing strength with age is not only a muscle problem.

We usually talk about aging as if the main issue is simply losing muscle mass.
But muscle only works because motor neurons tell it to contract.
And those neurons can also be lost with age.

This study looked at something more interesting: whether cells inside human muscle can support the motor neurons that control it.

Researchers used muscle-derived cells from young men, older lifelong exercisers, and older sedentary men, then exposed rat motor neurons to those cells in the lab.

The standout finding was this:
Motor neurons exposed to muscle stem cells from older lifelong exercisers had 53% greater survival than those exposed to cells from sedentary men of similar age.

A similar survival advantage was seen with fibroblasts.

The study also found that muscle-derived cells could influence neurons without direct contact, suggesting they release substances into their environment that help support nerve cells.

But this needs context.

The men were not randomly assigned to exercise for life, so this does not prove that exercise alone caused the difference.

The neurons were rat neurons.
The experiment happened in a dish.
And the study does not show that starting exercise later in life cannot help.

What it does add to is a much bigger picture:
Muscle and nerve are not separate systems.
They depend on each other.

So when we talk about maintaining strength with age, looking only at muscle size may be missing half the story.

The next time someone talks about age-related muscle loss, remember the nerve on the other end of it.

Study reference: DOI: 10.1111/acel.14413

If you are serious about staying fit, healthy, and strong as long as possible - join our Solar Athlete community on the Skool platform.

My kind of fun - teaching others how to be more efficient human being ✌🏽
04/09/2026

My kind of fun - teaching others how to be more efficient human being ✌🏽

04/09/2026

Mitochondrial health is crucial for energy and overall well-being, but it's not just about popping pills.

We often overlook the massive impact of our environment and daily habits. Simple, consistent actions can profoundly boost mitochondrial function. Think about your light exposure, your movement, your stress levels, and your exposure to the elements. These aren't minor details; they are foundational. Most people chase complex solutions when the real power lies in mastering the basics of human biology. How can you start making these foundational shifts today?

If you want to understand how training, nutrition, recovery, light, environment, and performance connect, join our Solar Athlete community on Skool. We are building a community for people who want to become harder to break.

To learn more, join our Skool community:
https://www.skool.com/iron-ninjas-2879/about?ref=d1309d44938f4f888bdac5b605443fd1

How to deal with high cholesterol?Statins are usually discussed for one reason: lowering LDL cholesterol and reducing ca...
04/09/2026

How to deal with high cholesterol?

Statins are usually discussed for one reason: lowering LDL cholesterol and reducing cardiovascular risk.

But this study looked at a different question.

What happens to muscle over time?
Researchers analysed 297,977 UK Biobank participants and measured grip strength and lean mass in the arms and legs.

In 35,557 people with follow-up data over about 10 years, continuous statin use was associated with a faster decline in both.

Grip strength declined by an additional:
0.32 kg per year

Appendicular lean mass declined by an additional:
0.06 kg per year

The authors calculated this as about:
25% greater decline in grip strength
and
73% greater decline in lean mass compared with people who never used statins.

That does NOT mean statin users lost 73% of their muscle.

It means the rate of decline was 73% greater relative to the decline seen in never-users.

The researchers also tested whether genetics linked to statin response could explain the pattern.

It did not significantly change the long-term rate of decline.

And this is the important part:
This was an observational study.
It shows an association.
It does not prove that statins directly caused the muscle loss.

The study is also not telling people to stop taking statins.
It raises a more useful question.

If someone is taking a medication for years to protect cardiovascular health, should we also be paying closer attention to muscle strength, muscle mass, physical activity, and nutrition?

I think that is the part worth discussing.

Study reference:
DOI: 10.1002/jcsm.70132

If statins are part of your long-term plan, the next useful conversation is not simply about cholesterol numbers.
It is about what else should be monitored alongside them.

Join us inside the Solar Athlete community on the Skool platform to learn in depth how to avoid the decline in strength caused by an inappropriate strategy, as well as what additional blood tests to take when looking to improve your overall health.

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04/09/2026

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