In this episode, I’m joined by sleep expert Gary Allman to break down how optimising sleep can dramatically improve body composition. Gary shows me how dialing in my sleep helped me build more muscle and drop fat—without changing my training or nutrition. We dive into practical, science-backed strategies that turn sleep into a powerful performance and physique tool.
What actually builds muscle—and what’s just noise? In this episode, we break down muscle hypertrophy using a simple but powerful framework: the Training Pyramid for Muscle Growth. Starting from the foundation of consistency and progressive overload, we climb through volume, exercise selection, intensity, rep ranges, and recovery, all the way to the fine details like tempo and mind–muscle connection. Whether you’re a beginner overwhelmed by conflicting advice or an experienced lifter looking to optimize results, this episode helps you focus on what matters most—and stop majoring in the minors. Practical, evidence-based, and easy to apply in the gym.
The Pyramid for Nutrition on Lean Muscle Growth breaks down what truly matters for building muscle—Tom has ranked from most to least important. He cuts through the noise to focus on the fundamentals first, then layer in timing, supplements, and fine details that actually make a difference after the basics are mastered. Practical, evidence-based, and no fluff—just a clear roadmap to lean muscle growth.
Are your workouts secretly holding you back? In this episode, we break down the 10 biggest muscle-building mistakesthat are killing your progress—from poor recovery and bad form to nutrition slip-ups and programming errors. If you want faster gains and fewer plateaus, this is one you don’t want to miss
if your calorie deficit seems to be broke, here's 13 ways how to fix it so it never ever happens again!
the 5 best supplements on the market!
The scales will lie to you but its doesn't mean you need to stop using them. It comes from learning how to use them...
These are the 7 worst sups on the market. Beware not to fall for these!
please tell me you aren't making these mistakes in the gym....
In this Q&A episode, we’re covering it all—how to get better at pull-ups, simple tips for fat loss nutrition, and what’s really going on with Ozempic. Grab your coffee, tune in, and let’s dive into your questions!
A Q&A with Tom on some of the hottest health and fitness topics
protein is the craze in the fitness industry and it has been for the past 10 years. But is there such thing as too much and how can you use it to optimise your results?
I see this time after time and it's something that should be addressed for those wanting to grow! (bare with me on sound quality here. Back to normal next week)
this is what it actually takes to get 6 pack abs. No fluff, just pure truth.... Enjoy!
these are my favourite methods to loose fat if you don't want to count calories....
I think I've finally nailed my eating on holiday so I want to share my tricks and tips to staying in great shape whilst creating life changing memories travelling the world!
Today is sit down with the Breath Connection Group to talk about my experience with them right before my dad's funeral and the science of why breath work is so powerful!
Some tricks and tips to build lean muscle that lasts forever!
today I had the pleasure to sit down with some of the dads on the Powerful Performer Programme to discuss everything from filming, to fitness whilst managing parenting. I hope you enjoy!
Justin - https://www.imdb.com/name/nm0758411/?ref_=nv_sr_srsg_0_tt_0_nm_8_in_0_q_justin%2520sal
Salavador - https://www.imdb.com/name/nm2538818/bio/?ref_=nm_ov_bio_sm
Rupert - https://www.imdb.com/name/nm1670962/?ref_=nv_sr_srsg_0_tt_1_nm_7_in_0_q_rupert%2520young
Francisco - https://www.imdb.com/name/nm5312353/?ref_=fn_all_nme_1
Bonus tip...
We walked ALOT! We did a minimum 26,000 steps a day. More site seeing, more burn, more food!