Mirror pic on the way! Upper body session today. One more day. Showing up consistently.

Today's session had me fighting for my breath. Which led to this flattering pic. Still, mission accomplished. And here's proof!

Alright, alright. Protein quality AND quantity matter. But how about the timing in which we consume protein? 𝗬𝗘𝗦 — 𝘁𝗶𝗺𝗶𝗻𝗴 𝗺𝗮𝘁𝘁𝗲𝗿𝘀, 𝗯𝘂𝘁 𝗹𝗲𝘀𝘀 𝘁𝗵𝗮𝗻 𝗽𝗲𝗼𝗽𝗹𝗲 𝗰𝗹𝗮𝗶𝗺. Of the three, this is the least important. If you have to pick your battles, pick the other two first. Total daily protein intake is what moves the needle most. That said, spreading protein across meals — rather than loading it all in one go — does optimise muscle protein synthesis throughout the day. I believe the timing obsession came largely from gym culture, with the idea that you 𝘮𝘶𝘴𝘵 get protein in right after a workout or you'll miss the 'optimal growth window'. There's some truth to it: your muscles 𝘢𝘳𝘦 more sensitive to muscle-building signals after training. But that window is several hours wide — not just the 60 minutes people used to believe. And here's something that flipped the script recently: there's no hard cap on how much protein your body can use per meal. The old "30–40g max" rule is not really accurate. Your body will continue utilising protein for muscle building and repair for many hours after eating — even larger amounts. So the real priority, in my humble opinion, is still total daily intake. That accounts for the vast majority of your results. Timing is the cherry on top. That said — spreading protein throughout the day is still a good idea. Multiple meals means multiple leucine signals, which means more muscle synthesis triggers across the day, AND protein keeps you fuller between meals and slows glucose absorption, which helps keep energy steadier. So if you do want to explore the 'timing' aspect of protein consumption, here's a couple of things you could consider: 𝗕𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁 — starting the day with a protein-forward meal supports steadier energy and helps regulate appetite for the hours ahead. 𝗕𝗲𝗳𝗼𝗿𝗲 𝗯𝗲𝗱 — often overlooked, but pre-sleep protein (casein in particular, found in cottage cheese and Greek yoghurt) has solid evidence behind it for supporting overnight muscle repair and synthesis.

Do blue light filtering glasses actually work? Well... they help me. But not quite how I initially thought they would. These glasses became popular claiming to block blue light — the wavelength our screens emit that's particularly effective at suppressing melatonin production. Less melatonin, more cortisol, and suddenly your body isn't getting the signal it needs to wind down for quality sleep. So in theory, wearing them in the evening should help. And they might. The science supports the mechanism, even if the real-world effect depends on how much you're blocking and when. The light's brightness, length of exposure, how your lenses are tinted (orange/red lenses are more effective) all play a role. And glasses alone might decrease the impact by 20/40% (up to 100% according to the marketing messaging at least). But honestly? That's not what I noticed most. What I did notice: working at a computer all day used to leave me with blurred vision and a headache by evening. Every day, almost without fail. That stopped when I started wearing these glasses. So are they worth it? For me, yeah, absolutely. And I'd recommend giving them a try, especially if screens are a big part of your day! Do you have experience with those types of glasses?

Not really a meal, but trying out some new coffee roasts in a nearby town. Sun's out, gotta enjoy it!

Does this type of app exist in your region? Buying organic produce can be white expensive... so alternatives that give you the chance to 'rescue' food that is getting a bit old for market shelves can be a great way to eat better, and save up! I keep an eye out for surprise bags from this particular organic market, and I can often get a good bag of fruits and veggies! Check out for similar alternatives in your region!

@Robert Kowalczyk That's a great point! I'll make sure the app I am developing has a section with tips and a way for people to track progress and keep momentum going!

Want to learn more about how longevity coaching works? Here's my work philosophy broken down 👇

If you book a coaching session with me, I'll ask you to answer a few questions so I can get to know you better. I've created an app for that, that will help me assess where your currently stand with your lifestyle choices! The app looks great, if I must say (lol), but I've been currently doing some cosmetic updates. Here's a sneak peak.