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17/10/2026

You see sweat. Your body feels the heat. 🔥

And there’s more happening than a towel working overtime. 😂

Heat raises your heart rate and increases blood flow to your skin. Sauna sessions can also help you unwind and may ease muscle soreness.

I use my infrared sauna 3–4 times a week, sometimes in the morning and sometimes after training. It’s a chance to slow down and give recovery some attention. 💪🏾

The research is interesting, but context matters: many of the long-term heart-health findings come from traditional Finnish saunas, so we can’t assume every infrared session delivers identical benefits.

📚 Research on PubMed:
• Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review — PMID: 29849692
• Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence — PMID: 30077204

Training gets a place in your diary. Recovery deserves one too.

Are you a regular sauna user, or do you walk out after two minutes questioning your life choices? 😂👇🏾

17/10/2026

Before the naysayers flood the comments.

Yes, I’m natural. Am I on testosterone? Yes.

let me explain. In November 2024 I was diagnosed with testicular cancer. I had to undergo chemotherapy and surgery.

Naturally, my testosterone went through a chronic decline and was measured at 3.2 nmol. The doctor prescribed me TRT because I was unable to produce testosterone.

TRT is for replacement not enhancement. I’m on 100 ML per week which is a normal range for a male human being. My T levels are around 20 nmol. Which is nothing crazy.

But with good training and the right diet, I have been able to obtain a strong physique.

Before my hospital journey, I was around this size anyway.

A lot of people get confused when they think about TRT. They believe you are enhanced when in fact if it is Dr prescribed it is not. I didn’t go to a gym Bro. It was through medical urgency.

The most important thing to understand is that not everybody you see who has big muscles are using performance enhancers.

17/10/2026

YOUR FIRST WARNING COULD BE A BROKEN BONE. 🦴

Osteoporosis can develop without obvious symptoms. No alarm bells. Sometimes, you only discover it after a fracture.

And men, this concerns us too.

The mirror shows your muscles. It doesn’t tell you your bone density. Your six-pack isn’t an X-ray machine. 👀

Bone is living tissue that responds to the demands you place on it. Resistance training works your muscles AND loads the bones supporting them, helping maintain their strength.

Give your skeleton some attention:

💪🏾 Lift weights consistently.
🚶🏾 Include weight-bearing movement, like walking and climbing stairs.
🥗 Get enough calcium and vitamin D.
⚖️ Train your balance—preventing a fall matters too.

If you already have osteoporosis, get guidance on exercises suited to you.

I love building a physique. But staying strong, mobile and independent as I get older matters even more.

Train for the body you want now—and the independence you want later.

Save this and share it with someone who thinks bone health is only an “old person” problem. 👊🏾

11/10/2026

Ad | My training routine starts before the first rep 💧💪🏾

Filtered water, one Drink HRW tablet, let it fully dissolve—then it’s time to train.

Why hydrogen water? In a small study of 18 trained men, eight days of hydrogen-rich water increased the total repetitions completed across six squat sets compared with placebo.

🔬 PMID: 39434721

A simple addition to my routine alongside sleep, nutrition and hydration.

The weights still require my participation 😂

You’ll find the tablets I use through my link.

https://shop.drinkhrw.com/rogersnipes

10/10/2026

Chest day 💪🏾

06/10/2026

“The most muscular man we’ve scanned.” Well… that’s going on the CV 😂💪🏾

During my Scanletics consultation, I was told my lean mass index was 29.2—higher than 99% of men in their comparison data.

But the bigger message is about function. I want to keep training, moving and doing things for myself as I get older. Looking good is a bonus; staying capable is the goal. 👊🏾

The scan also opened up a conversation about where I could improve—sleep being one area worth paying attention to.

Want a clearer picture of your own body composition? Visit www.scanletics.co.uk and use code SNIPES15 for 15% off.

05/10/2026

People look at my physique and assume I’m eating six meals a day.

Honestly? Most days, I eat two meals at most. My appetite clearly didn’t get the bodybuilding memo 😂

I don’t purposely eat in a calorie deficit. I just don’t have a big appetite. Some days I eat more when my body calls for it, but I’ve still managed to maintain a large amount of muscle and function well.

Here’s where the science matters.

Eating fewer meals doesn’t automatically mean eating fewer calories. Two meals can still provide a substantial amount of food.

And maintaining the muscle you already have is different from building more.

A research review found that sustained calorie deficits reduced muscle gains from weight training—even when strength still improved.
📚 PMID: 34623696

Another small study in trained lifters found that bigger calorie surpluses mainly added more fat, without clearly improving most muscle-growth measurements.
📚 PMID: 37914977

So my experience doesn’t prove that eating less builds more muscle.

It shows that meal frequency alone doesn’t tell the whole story.

Give your body enough protein and energy to support your goal—and judge it by your progress, not how many times you open the fridge. 💪🏾

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