Inside BTX
If you want protein to maintain muscle while losing weight, the ranges the research actually uses are roughly 1.0 to 1.6 g per kg of body weight per day, spread across three main meals at 25 g or more each. That is the honest number. The honest effect size is smaller than almost anything else […]
If you are asking “am I losing muscle or fat”, the honest first answer is that your scale cannot tell you, and weighing yourself more often will not change that. A scale reports the total mass of everything in your body, including several kilogrammes of water that move week to week. Separating fat loss from […]
Losing fat without losing muscle comes down to three things: lifting heavy enough to give your body a reason to keep the muscle, eating enough protein to work with, and measuring well enough to know which way things are actually going. The third is where most people come unstuck, because bodyweight cannot tell you what […]
Strength training during weight loss is the single biggest lever you have over how much of the weight you lose is fat rather than lean tissue, and the way you programme it in a deficit is not the way you programme it when you are eating enough. The short version: lift two to four times […]
A grip strength test tells you how robust your body is as a whole, and in a study of 139,691 adults across 17 countries it carried more predictive weight for mortality than systolic blood pressure did. That is a striking sentence, so here is the qualification immediately: this is an association, not a mechanism. Grip […]
Strength training after 40 is not the same job it was in your 20s — and treating it like it is is exactly why so many good efforts stall. Somewhere in your late 30s or early 40s, the maths changes. You’re not training less than you were at 25 — if anything, work and family […]
Why Omega 3 Cardiovascular Disease Risk Matters The link between omega 3 cardiovascular disease risk is one of the most well-researched topics in nutrition science. Low omega 3 intake is as harmful to your health as smoking — smokers with a high omega 3 index have the same life expectancy as non-smokers with a low […]
Elite athletes have a secret weapon they’ve been using for years—and most people have no idea it exists. I first heard about hyperbaric oxygen therapy when Wayne Rooney used it before the 2006 World Cup. He’d broken his foot and was in a race against time to get match-fit. HBOT got him back on the […]
Natural SIBO treatment using probiotic yogurt shows promise as alternative to antibiotics – here’s the science-backed protocol that’s changing everything SIBO (Small Intestinal Bacterial Overgrowth) – you might not have heard of it, but if you’re dealing with stubborn bloating, unexplained weight gain, brain fog, or chronic fatigue, this could be the missing piece of […]
Eat the right combination of protein and carbs before early morning training to fuel performance and protect muscle. But, many of our clients at BTX work long hours, so they often don’t have time to train after work—and the same goes for me. When training early morning, it’s important to ensure you’re still performing well […]
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