You train your muscles. Feed your body. But have you thought about your cells taking out the rubbish? 🧹🧬 Your cells have a built-in recycling system called autophagy. It breaks down worn-out components so the materials can be reused. Your body has a maintenance team—and it doesn’t wait until Sunday to clean up. 😂 This is why spermidine interests me. It’s a compound naturally present in your body. In laboratory studies, spermidine stimulated autophagy, linking it to one of the processes that helps cells maintain themselves. Researchers also found lifespan benefits in organisms including yeast, worms and flies. That cellular recycling connection is what puts spermidine firmly in the healthy-ageing conversation. At 47, I care about more than looking strong. I want to keep functioning well as I get older. Training, nutrition and sleep are my foundation, and I’m intentional about what I add to my routine. That’s where my Bio-Atelier spermidine cartridge comes in. Curious about the one I use? Visit the link bio-atelier.co/ SNIPES20 for 20% off. Look after the body you want to grow older in. 💪🏾 #Ad #BioAtelier #Spermidine #Autophagy #HealthyAgeing 📚 Spermidine and autophagy research: PMID 19801973.

If your leg day doesn’t make you question a few life choices, did you even train legs? 🥴😮‍💨 I categorically hate leg days. The burn, the fatigue, the way a set can make me question every ounce of strength I thought I had. People skip legs because it ain’t easy. Sometimes you reach into the depths of your soul for another rep, and the only response you get is… “bruh.” 😂 BUT I’ve learned that not every leg day needs to be heavy. When the big weights aren’t happening, I can drop the load and rep the sh*t out of it—with control. Lighter doesn’t automatically mean easier. Last night, my sleep was trash because I was watching Netflix until 3am. No excuses. The next episode button got me. Guilty. 🙋🏾‍♂️ This morning, I went for a 30-minute walk and used that time to pray, asking the Holy Spirit to carry me through the session. Because physically AND mentally, I wasn’t ready. 😮‍💨 The session? Just above mediocre. And today, I’m happy with that. I showed up, adjusted my expectations and did what I could. Some days you push the numbers. Other days, you’re proud you turned up. Now I’ve had my hydrogen water (link in bio), and there’s beef, homemade air-fried chips and a mountain of salad waiting to be devoured. 🍽️ Anyone else love having trained legs but hate actually training them? 😂

Last night I ate some caramel on toast. Yes, it won’t affect how I look but it has affected my energy and how I feel. Just something to bare in mind when you have those fun treats. What foods tend to make you feel a little rough?

My weight explained!

My weight this morning before breakfast

You see sweat. Your body feels the heat. 🔥 And there’s more happening than a towel working overtime. 😂 Heat raises your heart rate and increases blood flow to your skin. Sauna sessions can also help you unwind and may ease muscle soreness. I use my infrared sauna 3–4 times a week, sometimes in the morning and sometimes after training. It’s a chance to slow down and give recovery some attention. 💪🏾 The research is interesting, but context matters: many of the long-term heart-health findings come from traditional Finnish saunas, so we can’t assume every infrared session delivers identical benefits. 📚 Research on PubMed: • Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review — PMID: 29849692 • Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence — PMID: 30077204 Training gets a place in your diary. Recovery deserves one too. Are you a regular sauna user, or do you walk out after two minutes questioning your life choices? 😂👇🏾 #InfraredSauna #Recovery #MensHealth

We’re all walking towards you. What you doing?

Training legs again. I’ll be editing a video on my leg day on instagram make sure you’re following there 💪🏾

The concept is supposed to show How hydrogen water eliminate free radicals in the body and helps with strengthening mitochondria and endurance. Did I succeed in the concept?

30 second video of cooking Chicken with an air fryer. vm.tiktok.com/ZN8S8gtpX/

Tracking calories has gotten easier and cheaper. 60% off Yazio Pro £14.36 for 12 months. Not monthly. Thats for the whole year. yazio.me/rogersnipes

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