Body Transformation London

02/06/2026

Pharma marketing in disguise

27/05/2026

I never thought this would happen to me.

When I first started training, everything else in my life came second.

At uni I would pick modules that wouldn’t interfere with my meal timing or BJJ classes.

My goals have changed. I now want to be in the best shape possible so I have laser-sharp focus for growing my business.

The truth is you can have it all:

→ 7-10 figure business
→ Be well educated
→ A physique that demands respect
→ Be a martial artist
→ A beautiful family

I see people again and again say they don’t want to be in shape because their family is more important than being in shape.

Absolute garbage.

Being in shape will only help you be the best version of yourself. It lets you work hard and be a role model to your children.

All of the above goals only help each other.

Stop pretending you don’t care about one of them to protect your ego.

27/05/2026

26/05/2026

Science or Scam: Episode 4 — Sauna for longevity

There’s a 20-year study from Finland nobody talks about.

Researchers tracked 2,300 men over two decades, recording their sauna habits and health outcomes. The findings are some of the most impressive longevity data we have.

Men who used the sauna 4-7 times per week had:
→ 40% reduction in all-cause mortality
→ 66% reduction in dementia risk
→ 50% reduction in fatal cardiovascular disease

(Compared to those who saunaed just once a week.)

HOW IT WORKS:

Sauna mimics the cardiovascular response to exercise. Your heart rate climbs to 120-140 bpm. Blood vessels dilate. Heat shock proteins activate — proteins that repair damaged cells, reduce inflammation, and protect your brain.

It’s exercise for people who can’t exercise. And a force multiplier for people who can.

BUT — most people aren’t doing it right:
→ The Finnish data used traditional dry saunas at 80-100°C
→ Infrared cabins at 50°C don’t replicate this
→ Steam rooms don’t either
→ If you want the longevity benefits, you need actual heat

THE PROTOCOL:
• 80°C or above
• 15-20 minutes per session
• 4+ times per week

If you’re already cold plunging but skipping the sauna, you’re leaving the bigger win on the table.

VERDICT: SCIENCE. One of the cleanest longevity datasets we have.

Want a recovery and performance protocol built around your actual goals? Book a call. Link in bio.

20/05/2026

Intermittent Fasting Science or Scam Episode 3

18/05/2026

9 foods. The foundation of every BTX nutrition protocol.

Not “superfoods.” Not trends. Just the cleanest, most bioavailable sources of protein, fats, carbs, and live culture you can put in your body.

Grass-fed beef over chicken.
Wild salmon over farmed.
Organic blueberries because of glyphosate.
Cruciferous veg for sulforaphane.
Pasture-raised eggs, nature’s multivitamin.
Single-origin extra virgin olive oil.
The Estate Dairy for the most bioavailable calcium.
White rice and sweet potato as clean fuel.
Kimchi, kefir, kombucha, sauerkraut. Every single day.

You aren’t what you eat. You’re what you absorb.
If your gut is wrecked from years of antibiotics, processed food, and stress, no supplement stack will save you.

Fermented foods repopulate the good bacteria that outcompete and kill off the bad. Stanford showed 3 fermented foods daily is the floor, not the ceiling.
Dysbiosis raises your risk of cancer, heart disease, and blocks the absorption of every other nutrient you take in.

Get this right and everything else compounds.

Comment PROTOCOL and I’ll send you the full BTX nutrition guide.

14/05/2026

Science or Scam: Episode 2 — Cold Plunge

11/05/2026

How much your weight fluctuates is a direct indicator of your emotional stability.

05/05/2026

Science or Scam: Episode 1 — Roadwork for fighters.

For decades fighters have done morning runs. Tyson. Mayweather. Fury. And for the last ten years, every “modern” coach has told you to ditch it for assault bike intervals, Hyrox, and CrossFit circuits.
They’re wrong.

Here’s why roadwork is the foundation of fight conditioning:
→ Zone 2 cardio builds mitochondria and capillary density — the aerobic engine everything else sits on top of.
→ A championship fight (12x3 boxing, 5x5 MMA) is mostly aerobic. The sprints and scrambles are anaerobic, but they’re paid for and recovered from by your aerobic system. Small engine = you fade in round 4.
→ Iñigo San Millán, who coaches Tour de France winner Tadej Pogačar, builds the bulk of his athlete’s training in Zone 2. If it works for the fittest humans on earth, it works for fighters.

The prescription:
• 180 minutes/week minimum, build to 300
• 5:1 ratio — five easy aerobic, one interval
• Easy = conversational pace. If you can’t talk, you’re going too hard.
• Interval day: Norwegian 4x4s or 6x1000m

The single biggest thing for your gas tank isn’t cardio at all. It’s getting better at your sport. Skill is conditioning.

Verdict: SCIENCE. Roadwork is here to stay.

Comment “STRONG” and I’ll send you the full BTX conditioning template.

01/05/2026

Comment below if you’ve heard this before 🤦‍♂️