The post-workout protein window: what the research actually says versus what the supplement industry has been telling you for 30 years.

We cover the ISSN's position on protein timing, why total daily protein intake drives results more than timing, what the anabolic window really looks like (up to 24 hours, not 30 minutes), and a practical three-step framework for protein distribution that is considerably less stressful than what most people are currently doing.

This week on the podcast: why when you walk after eating matters more than how long you walk.

A study published this year tested a 10-minute immediate post-meal walk against a 30-minute walk starting 30 minutes after eating. The 10-minute walk outperformed the 30-minute walk on peak glucose suppression. We cover the mechanism in full: GLUT4-mediated glucose uptake, why timing beats duration, and how resistance training makes the habit more effective over time.

Nike entering HYROX with purpose-built footwear is a significant signal about where hybrid training is going as a sport. It is also almost entirely irrelevant to what determines most amateur HYROX finish times.

This week I go through what the Nike launch actually tells us about the growth of HYROX, the physiology of hybrid performance and why it stays unchanged regardless of equipment, and what a 12-week HYROX prep block should actually look like if you want to move your time.

Most people quit tracking macros in week two. This is why it happens and what to do about it.

Most people who quit their training or change something that was working do it because of a number on a scale that they did not know how to interpret.

This week we go through what the scale is actually measuring, the specific mechanisms that drive day-to-day fluctuation, and the one method that turns scale weight from a source of frustration into genuinely useful data.

New episode this week.

Most people who train consistently and feel like they eat well are still getting half the protein their body actually needs.

Not because they are making bad choices. Because the government RDA was designed to prevent deficiency in sedentary adults. It was never built for people who train three or four times a week.

We go through what protein is doing inside your body, what the real targets look like, why spreading it across the day matters, and the one habit that will shift your intake more than any written meal plan.

New episode this week.

If you have been training consistently for years but have never had a specific event to aim at, the way you train and the way you feel about your training are both affected by that absence.

We go through what Hyrox is, why the format suits regular gym-goers specifically, what twelve to sixteen weeks of preparation actually looks like, and why booking the event before you feel ready is the whole point.

The foods adults can't stop thinking about are almost always the ones that were called junk, withheld, or saved as a reward in childhood.

Not a coincidence. The moral weight we attach to food as parents is exactly what makes certain foods impossible to moderate later.

We go through the mechanism and the fix. 15 minutes. Link in bio.

#priority6 #abingdongym #fitnesspodcast #nutritioncoaching #familynutrition

Most advice for busy people about food is really advice about willpower. Plan better. Resist the biscuits. Be stronger in the moment.

That advice fails on back to back days, because there is no moment to be stronger in.

We go through what's actually happening to your decision making by mid afternoon, why your body primes itself to overeat by evening, and the two minute fix that removes the whole problem before it starts.

We help busy adults in Abingdon train, eat and transform their lives through simple daily changes, we call it building the chain!

Most fitness content treats anything past your twenties or thirties as decline management. We're ranking five decades, fifteen to sixty-five, on where they actually sit for building strength, and the order isn't what you'd expect.

The decade almost everyone writes off as the beginning of the slide turns out to be the one with the highest leverage of any decade on the list, for a reason most people have never been told clearly.

We go through what's actually happening in your body decade by decade, why the same training approach stops working as you age, and exactly what to prioritise wherever you are right now, whether that's your twenties, your forties, or coaching a teenager in your house.