Heavy Lifting.

Every week I do the heavy lifting so you don't have to. A five minute read on training, nutrition and sleep, written for people whose diary doesn't leave much room. Every issue is here, free to read.

1. Issue 8 · 19 August 2026I did one lap, seven timesA 12-hour overnight obstacle race, finished by never once thinking about the 12 hours. Most people don't stall because the gym frightens them, but because they see the whole year at once.
2. Issue 7 · 12 August 2026The problem with "ultra-processed"A Harvard analysis of 200,000 adults separated diet quality from processing level. Quality tracked with disease risk. Processing tier barely moved the needle.
3. Issue 6 · 5 August 2026Why the worst part came after I stoppedRunning up 42 floors of Tower 42 took six minutes. The floor of the lobby afterwards took longer. What oxygen debt teaches you about the three energy systems.
4. Issue 5 · 29 July 2026British women being greatAimee Cringle, Sophie Woods and Ruby Evans all had a day one where they had no idea what they were doing. For anyone still waiting for things to calm down.
5. Issue 4 · 22 July 2026Happy crying after her first sessionA woman in the CommFit class went home and cried after her first session. Why the person with the most to gain in that field is never the fittest one.
6. Issue 3 · 15 July 2026Three Years Without a DrinkThree years after stopping drinking, the two changes nobody talks about: the mental noise that disappears, and the consistency you get back.
7. Issue 2 · 8 July 2026Comfort doesn't grow youThirteen laps of a Backyard Ultra, 54 miles, and what choosing to do hard things does to what you believe you're capable of.
8. Issue 1 · 1 July 2026Ben stopped having to think about waterWhy hydration is treated as a rule instead of something understood, what a one to two percent drop actually does to you, and the target worth hitting.