Check it oot.

01

Creatine. What's the fuss?

Everyone is suddenly talking about creatine. It is everywhere right now. TikTok, Instagram, your mate who just started going to the gym. FOMO is real.

Here is the thing though. Creatine is not new. It has been one of the most studied supplements on the planet for decades. It helps your muscles produce energy during high intensity training, supports recovery, and there is growing evidence it does good things for your brain too. Three to five grams a day is all it takes. No need to "load" it with big doses for the first week, no cycling on and off, no complicated timing. Just take it daily and let it do its thing.

When I am on it, my routine is 5g every single morning, first thing with a big pint of water. Not because you necessarily need that much water with it, but I have the bladder of a small woodland creature and if I do not drink 95 percent of my liquids before 4pm, I am up peeing all night. So. There you go.

Does it actually work?

To be honest, it's inconclusive.

I have taken creatine on and off for a decade, but can't tell you with any degree of certainty that I have felt a measurable difference. And I suspect most people hyping it up right now are in the same boat.

What I will say is this. The science is genuinely solid. Decades of research, not supplements industry marketing. Actual peer reviewed evidence. So the foundations are there.

But here is the thing I keep coming back to. The placebo effect is real. If you believe something is working, your body often performs like it is. That is not weakness or delusion. That is just how we are wired. So if taking creatine every morning makes you feel sharper, stronger, more consistent in your training, does it really matter whether it is the creatine or the belief in it? I would argue not.

If you're curious, try it, be consistent and see how you feel. That is the only honest advice I can give you.

But does it have to taste like that, Martin?

To be honest, I find powder perfectly fine. You mix it in water, you drink it in about five seconds and you move on with your life. It is not a cocktail. It is not supposed to be delicious. It is a supplement.

That said, I totally get it. Some people genuinely struggle with the texture or the taste, and if that is what is stopping you from taking it at all, then gummies are a perfectly solid solution. A supplement you actually take beats a powder that sits in your cupboard untouched.

Just to be clear, I don't make anything from these. I recommend them because I use them or trust them.

02

Getting lean before August. A real plan.

Right. Summer is here and I know what you might be thinking. It's probably a wee bit late. Maybe. But you have more time than you think if you start now, and a few honest changes can absolutely shift things before you're taps aff on your holidays.

First, the unsexy truth nobody wants to hear. To lose body fat, you need to be in a caloric deficit. That means consuming less energy than you are burning. There is no supplement, no training program and no hack that gets around this. Calorie restriction sucks but it's non negotiable for weight loss. The expression "you can't out train a bad diet" is 100% true. It's just biology.

The good news is you do not need to obsess over it or make wholesale changes unless you eat like a stoned teenager 7 days a week. A few smart changes and your body will do the rest.

Here's what I do when I'm leaning up for summer

1. Reduce portion sizes by 20 to 30%. That means everything.
2. Cut pure carbohydrate sources like bread, pasta, rice, potatoes, etc after breakfast, except after training. Your first meal of the day, go ahead. Overnight oats, toast, whatever works for you. But from that point on, aim to get your carbs from fruits and vegetables only. This one change alone can make a significant difference for most people.
3. Don't drink your calories, eat them. Liquid calories, juices, fancy coffees, alcohol, and even sauces disappear without making you feel full. Solid food keeps you satiated far longer. Swap the glass of orange juice for an actual orange.
4. Keep your protein sources abundant and lean. Chicken, turkey, fish, steak, eggs, low fat Greek yoghurt, cottage cheese. Protein keeps you full, protects your muscle while you are in a deficit, and your body burns more energy just digesting it compared to carbs and fat.
5. Get your fats from healthy foods, but don't go overboard. Nuts, seeds, olive oil, and avocado are all excellent sources of unsaturated fats. Fat is not the enemy. Excessive servings and processed fat in packaged food are! Ps, one tablespoon of olive oil is enough. You aren't Jamie Oliver. Stop free pouring!
6. Lift weights two to three times a week for 30 to 60 minutes. Strength training builds the muscle that keeps your metabolism ticking and makes you look like you have actually done something by August.
7. Walk 10,000 steps on your rest days. On training days too if you can manage it. This is your secret weapon. Steady movement burns calories, controls appetite, and does not take the same toll on your body that obsessive cardio does.
8. Forget the idea that more cardio equals more fat loss. Cardio is wonderful for your heart, your lungs and your mental health. It is absolutely terrible for your appetite. An hour on the treadmill and suddenly you have earned a large pizza in your head. Walk instead. Lift. Eat well. That is the formula. That said, if you've still got the energy left for some proper high intensity cardio on top of all that, by all means go for it.

Small deliberate changes, done consistently. That is always the best approach.