Paolo Lamparelli - Health Coach

Paolo Lamparelli - Health Coach 🎯Men's Longevity and Performance

🍊Dietitian, Personal Trainer (Calisthenics), Sleep & Lifestyle Coach

đŸ“©Get in touch if you real results, lasting chanve

13/06/2026

This is how my wife ‘supports’ my Calisthenics journey 😂

07/06/2026

6 reasons why training outdoor is an underrated training hacks

1. More sunlight = More optimal testosterone = Greater muscle building potential

2. More sunlight = More Vit D = Better muscle function

3. More sunlight = Better energy production (mitochondrial efficiency) = Greater power output

4. More sunlight = Better blood flow = Greater nutrient delivery to working and repairing tissues

5. Natural stressors (e.g. cold, heat) = Greater muscle resilience = Better immune system

6. Being outdoor = Better mood & lower stress = Feeling better overall

25/05/2026

Handstand with shoes vs without shoes

Who can related?

23/05/2026

Having some fun trying the new rings set up

Feeling rusty after 3 months of training on floor and paralettes

But happy to refresh some basic combos on rings

Gym bro “you need 30g of protein every 3 hours. Any more isn’t digested and is wasted”. This is based on old studies tha...
16/05/2026

Gym bro “you need 30g of protein every 3 hours. Any more isn’t digested and is wasted”.
 
This is based on old studies that measured muscle growth for only 4-6 hours after a protein meal.
 
What actually happens:
- 25g protein = most muscle growth within 4h = no further muscle growth after 6h
- 100g protein = muscle growth extended to 12h or more
 

This means that:
- Smaller protein meals = quickly absorbed, quickly used
- Larger protein meals = digestion takes longer = anabolic window is extended, not capped!
 
Lesson:
- if you can’t/don’t want to eat too often, larger protein meals are just as good

(P.S. your metabolic health will thank you will less frequent meals)

6 hidden forms of pollution that affect your health. * Bright LED lights everywhere disrupt circadian rhythm and melaton...
15/05/2026

6 hidden forms of pollution that affect your health.

* Bright LED lights everywhere disrupt circadian rhythm and melatonin, impairing sleep, immunity, and metabolic health

* Noise pollution drives chronic stress, elevates cortisol, and degrades sleep quality

* nEMFs increase oxidative stress and interfere with cellular signalling and sleep regulation

* Lack of grounding environments (especially in cities) removes a simple mechanism that may help lower inflammation and stabilise autonomic balance

* Residues from intense farming introduce low-level chemicals that can disrupt hormones, mitochondria, and gut bacteria

* Social feed pollution overstimulates dopamine and stress pathways, affecting mood, focus, and sleep.

And while you can’t control all of the above, you can design your micro-environment.

Small wins compound over time

Protect your sleep, seek quiet, get outdoors and chase natural light, touch the ground, review your social feed.

Because health is much more than just diet and exercise.

Your environment is just as important

08/05/2026

Sardines provide roughly ~0.3-0.4 g of creatine per 100 g, depending on species/ processing)

Creatine from meat and fish is readily absorbed, similarly to isolated powder

Creatine supplement deliver more creatine in one go vs food = greater peak in blood creatine after consumption

But, food digestion = slower release of creatine from the food matrix = more sustained creatine concentrations over time

So even if the quantity per serving is smaller in sardines, your body can still use it efficiently (and you get it in a whole-food package).

Supplement = fast spike, faster drop

Whole food = slower rise, steadier exposure

02/05/2026

Everyone wants to perform at their best in Calisthenics

You only achieve that by taking recovery seriously

My top 5 non-negotiable for top recovery:

1. Collagen loading - for joint and tendons health

2. DHA loading - for overall neuromuscular performance and recovery

3. Protein loading - for muscle repair and adaptation

4 Hormonal optimisation - for connective tissue recovery and energy levels

5. Quality sleep - where real recovery happens

01/05/2026

Not all protein are created equal: 3 things that matter (from a dietitian)

1. Digestibility: how much of a protein is released from food and available for absorption.

2. Bioavailability: whether protein gets to the tissue that needs it (e.g. liver), in a form it can use (e.g. amino acids).

3. Protein quality: a score that ranks a protein based on its digestible amino acid content relative to what the body requires.

Best protein foods have high digestibility, bioavailability and protein quality

My best 5 top protein foods:
Organ meat
Eggs
Small fish (e.g. sardines)
Shellfish
Milk

28/04/2026

Working towards my straddle planche

Shoutout to for the amazing guidance

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Newbury

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