When you’re cutting, protein does two jobs. It keeps the muscle you built while you eat less, and it keeps you full on fewer calories. The …
Meal Prep in Barcelona: How I Hit My Protein Target Without the Sunday Marathon
Fat loss and recomposition come down to two numbers you control with food: daily calories and daily protein. Training sets the stimulus, but the plate decides …
The Sunscreen Rules Worth Following (and the Ones to Ignore)
The number on a sunscreen bottle measures how well it stops you burning. It tells you almost nothing about the radiation that ages your skin. That …
The Longevity Blood Panel: What to Test and Why
The blood markers that actually matter for longevity — what to ask for, what optimal ranges look like, and why the standard panel misses the most important signals.
A Practical Guide to Blood Testing in Spain
How to navigate CatSalut, Sanitas, and private labs in Barcelona to get the blood tests you actually need — plus the preparation guide your doctor won’t give you.
My Daily Supplement Stack: What I Actually Take and Why
A practical, evidence-based look at the five supplements I take daily — and the reasoning behind each one.
What I Eat and Why
Over the last several years I’ve become genuinely interested in nutrition. Part of that was chasing athletic performance — I play padel, lift, and pay attention …
Why We Stopped Cooking
Before we had children, my wife and I used to cook at home a lot. We also ate out frequently. In Barcelona that’s easy — most …
How to Fix Bad Posture
Bad posture isn’t a moral failing. It’s what happens when you spend eight or more hours a day at a desk, then sit on a couch …
Why Vigorous Exercise Matters More Than You Think
For years, the longevity conversation has been dominated by Zone 2 training — that easy, conversational-pace cardio that builds your aerobic base. And it’s important. But …
The Bright Side of Sunlight: How to Enjoy the Sun Safely Every Day
Sunlight often gets a bad rap due to skin cancer warnings and anti-aging concerns, but when used wisely, daily sun exposure is one of the easiest …
Why I Love Cold Water Immersion
One of my favourite activities at my fitness club is cold water immersion. I willingly submerge my body into a pool of 12-degree water, embracing the …
