The Blog
Blog on Health, Wellness, Training, Bio Hacking, Anti-aging, Immunity
Get four days a year back per person and this has already paid for itself
Why 47 wellbeing benefits go unused, what your absence report isn't showing you, and the sum every finance director should run before buying corporate wellbeing.
Free Recipe Books — The Full Collection
12 free editions in one place — over 300 healthy, high-protein recipes with the macros already done for you. Breakfasts, mains and desserts. Download one, or download the lot.
Browse all 12 editions
Personal Trainer of the Year. Again.
The CorporateLiveWire Global Awards have named me Personal Trainer of the Year for 2026/27 — the twelfth industry award in five years. What the award actually is, how it’s judged, and who it really belongs to.
Why Your Training Stalls When You’re Not Sleeping
The programme’s sound, the food’s sound, and the bar hasn’t moved since spring. What a bad run of nights actually does to your lifting — three-quarters of a session at a time — and how to train through it without losing the month.
How Much Sleep Do You Actually Need?
Eight hours is the middle of a range, not a pass mark. How to work out your own number without a gadget, why anchoring your wake time beats chasing extra hours, and the short list that actually works.
Quitting Smoking: The Number Nobody Shows You
Ten a day is over £3,000 a year. The NHS's own recovery timeline, why 28 days is the number that flips the odds, and why a streak that resets to zero is the worst thing you can show someone who has just slipped.
Fibremaxxing: The One Food Trend Worth Copying
Fibre is the obsession of 2026, and it's the rare trend worth copying. How to hit 30g a day from a normal supermarket shop, no powders or £40 gut drinks, and how to ramp up without a week of bloating.
How to Choose a Personal Trainer in Leeds
The qualifications and insurance to check, the questions to ask, the red flags to walk away from, and what it should actually cost. A straight guide from an award-winning north Leeds trainer.
Creatine For Women Over 40: The Honest Guide
The one supplement I actually rate — and the pink "for her" tubs you shouldn't be paying extra for. The bloating and hair-loss myths sorted, the honest dose, and why it does nothing without the lifting.
"Cortisol Belly": What's Actually True
The 10-minute routines that "melt" belly fat are everywhere right now. Cortisol is real — but most of what you're being sold is diet culture in a lab coat. Here's what actually shrinks a middle.
Heavy Metals: The Hidden Load
Twelve metal fillings, a depression that wouldn't shift, and the twenty-year experiment that changed how I think about health. Where the metals hide, what the evidence actually says, and what I'd do about it.
The 10,000 Steps Lie
10,000 came from a 1965 pedometer advert, not science. Around 7,000 gets you nearly all the health win — and no step count out-walks a bad diet. Here's the honest number.
On Mounjaro or Ozempic? The Muscle-Loss Trap
I'm not a fan of the jabs, and the side effects don't get talked about enough. But if you're taking them, here's how to protect the muscle you're losing without realising — and why it decides whether the weight stays off.
How Much Protein You Need On A Weight-Loss Jab
Your appetite is lying to you. On Mounjaro or Ozempic, protein is the first thing to fall off your plate — at the exact moment your body needs it most. Here's the number, and how to hit it when you're never hungry.
Menopause, Mounjaro & Muscle: The Over-45 Guide
Weight-loss jabs are most common in women aged 45 to 55, right through menopause. That's the worst possible moment to lose muscle and bone, and the best possible moment to protect them. How to lose fat without losing yourself.
Parasites: The Problem Nobody's Talking About
The overlooked health story — why parasites are more common than you think, the symptoms nobody connects, the anti-parasitic foods that fight back, and how to run a twice-a-year cleanse.
The Intermittent Fasting Guide — Free & No Hype
The honest version of intermittent fasting: what it actually does, the protocols compared (12/12 through to OMAD), who it suits, who should skip it, and how to start without hating it. A free 15-page guide.
Named Best PT & Weight Loss Coach in Leeds 2026 — SME UK Enterprise Awards
Pete Gawtry Fitness has just been named Best Personal Training and Weight Loss Provider (Leeds) 2026 by the SME UK Enterprise Awards. Twelve UK industry awards in five years — what it actually means.
Lifting Weights in Your 40s and 50s — Why It Matters Most (I'm 53, Never Been in Better Shape)
A 53-year-old PT's honest, comprehensive guide to lifting weights in your 40s and 50s — every benefit (body, hormones, brain, longevity), why this decade is the make-or-break window, and exactly how to start.
Hand Portioning: Build A Fat-Loss Meal In 60 Seconds (No Scales, No Apps)
A Leeds PT's 60-second meal builder using nothing but your hand. Palm/fist/thumb ratios that quietly do the calorie maths for you — fat loss without the chore.
Calorie Counting Without The Spreadsheet — A Leeds PT's 4-Step Shortcut
A Leeds PT's calorie-counting shortcut for people who hate tracking — the 4 anchors that make fat loss work without weighing every meal. Plus the free Calorie Guide PDF.
How To Eat Out Without Ruining Your Diet: 7 UK Chains Decoded
A Leeds PT decodes Nando's, Pizza Express, Wagamama, Greggs, Pret, the burger joints & the coffee shops — the smart picks, the macros, and the hidden landmines to dodge.
NMN & NAD+: The Biohacker's Anti-Ageing Guide
The honest, science-backed guide to NMN and NAD+: how the NAD+ precursors (NMN, NR, niacin, TMG) really work, sublingual dosing, the anti-ageing & skin evidence, and exactly how I take it.
The Keto Recipe Book: 28 Free Low-Carb Recipes With Macros
Download The Keto Recipe Book free — 28 photographed low-carb recipes with the macros done for you. Breakfasts, mains, snacks and desserts that keep you in fat-burning mode. No fads, just real food.
Raw Milk & Raw Kefir: Going Back To Real Food
Why I drink raw milk daily and get raw kefir shipped weekly — what's really in it, the gut-and-kefir connection, and the two Yorkshire farms (delivering to Leeds) I get mine from.
Strength Training for Women Over 40: The Menopause Game-Changer
Why lifting weights is the No.1 fix for muscle, bone & menopause changes after 40 - how to start, bust the bulky myth & get real results. Leeds PT.
Fat Loss Without Cardio: The Strength-First Method
Lose fat without a single minute of cardio. Leeds PT Pete Gawtry's strength-first method: lift weights, eat protein, hit your steps, keep your muscle.
Protein: How Much You REALLY Need to Build Muscle, Burn Fat & Stay Strong After 40
Award-winning Leeds PT Pete Gawtry on exactly how much protein you need to build muscle, burn fat and stay strong after 40. Ditch the low RDA myth.
Red Light Therapy: The Biohacker's Ultimate Guide
The honest, science-backed ultimate guide to red light therapy & near-infrared (photobiomodulation): how it works, real benefits, dosing, and the methylene blue biohacking stack.
The Menopause Guide: A Free Handbook for Midlife Women
Free menopause guide for midlife women: symptoms, HRT, nutrition, strength training, sleep and pelvic-floor health — evidence-based, no hype, from a Leeds PT.
Vitamin D3 + K2 + Magnesium: The Ultimate Guide
Why vitamin D3 needs K2 and magnesium to truly work. The complete UK guide to the 'sunshine trinity' — dosing, benefits, safety and the real science, no hype.
The Guide To Calories: My Free Book On Energy, Food & Fat Loss
Download The Guide To Calories free — Pete Gawtry's 14-page book on energy balance, satiety, food labels and the traffic light system. Vol. 01 of the Pete Gawtry Fitness book series.
Award-Winning Personal Trainer: Inside My Trophy Cabinet
Twelve national & regional awards, multiple Personal Trainer of the Year titles and a natural bodybuilding champion's record. Meet your award-winning Leeds personal trainer.
Inside The Studio: A Tour Of My Private Gym
Step inside Pete Gawtry’s private personal-training studio in Leeds — a full tour of the dumbbells, cables, machines, leg press, squat rack and award-winning kit behind every result.
Methylene Blue: The Biohacker's Guide
The biohacker's guide to methylene blue - what it is, the claimed benefits, the science and the cautions, explained clearly by Pete Gawtry.
Lifting Weights: The Complete Guide to Strength Training for Life
The complete guide to strength training for life - why lifting weights builds health, strength and longevity at any age, from PT Pete Gawtry.
Browse the archive — 48 older articles & guides
- Roxy's Summer Yoga Challenge 8 Jun 2026
- Creatine: The Complete Guide to Strength, Muscle & Cognition 8 Jun 2026
- Ice Baths & Saunas: The Biohacker's Complete Guide to Hot & Cold Therapy 5 Jun 2026
- Cold Exposure 25 Jul 2024
- Won another award - Best Personal Trainer (Leeds) 7 Sep 2023
- Winner of Personal Trainer of the Year 2023 9 Jun 2023
- 'The Best weight loss and nutrition specialist 2022' 10 Oct 2022
- New studio pictures 25 Feb 2021
- 9 Ways to Safeguard Your Mental Health During a Lockdown 1 Nov 2020
- What is the Cyclical Ketogenic Diet? 8 Sep 2020
- Is It Smart to Combine Keto with Intermittent Fasting? 14 Aug 2020
- The Pete Gawtry Fitness guide to Building Muscle on Keto 11 Aug 2020
- The Pete Gawtry Fitness guide to Intermittent Fasting 6 Aug 2020
- The Ketogenic Diet and IBS 1 Aug 2020
- My new PT Studio 14 Jul 2020
- Lose Weight, Feel Good, Increase Willpower and my Wim Hof Method! 14 Mar 2020
- March Infographics 10 Mar 2020
- Eating Out Guides 5 Oct 2019
- The 9 Best Keto Supplements 23 Sep 2019
- Holiday recovery plan 12 Aug 2019
- 13 Reasons To Exercise 2 Aug 2019
- How to use a Thera Cane for releasing Trigger Points 24 Apr 2019
- Law of Reciprocity 16 Feb 2019
- Why You Should Include Resistance Training in Your Weight Loss Plan 2 Feb 2019
- 10 tips to keep your diet on track this Christmas 5 Dec 2018
- Twelve (12) Facts to Know About Water Weight 14 Nov 2018
- Superb Keto Toffee 16 Oct 2018
- Exercise, Food & Habits For Better Sleep 30 Sep 2018
- What is DOMS (aka delayed onset muscle soreness) and Supplements to help 7 Sep 2018
- The difference between a Dietitian and a Nutritionist 5 Sep 2018
- Can Carb Cycling Actually Help You Lose Weight? 24 Aug 2018
- Losing those hard to shift "last few pounds" 24 Aug 2018
- 10 Reasons To Strength Train (Infographic) 8 Aug 2018
- Why Butter in Your Coffee Is the Secret to Burning Fat and Fueling Your Morning 22 Jul 2018
- 10 Great Reasons How I Can Help You Lose Weight and Feel Great 19 Jul 2018
- Keto: You're Doing It Wrong - The Truth About Keto Diets for Lifters & Athletes 19 Jun 2018
- Supplements For Brain Health: What Nutrients and Supplemental Foods Make the Most Difference 10 Jun 2018
- What Is Biohacking? 8 Ways to Biohack Yourself for Better Health 24 Apr 2018
- 17 things you need to do now to be healthy in later life 13 Apr 2018
- Remove Muscle knots with a Thera Cane 8 Apr 2018
- [VIDEO] Ketogenic Diet Explained | Expert Panel 6 Apr 2018
- The Ketogenic Diet and Diabetes 6 Apr 2018
- Top 7 Chlorella Benefits 31 Mar 2018
- Pete Gawtry Online Training Infographic 30 Mar 2018
- IF 201: A Look at Four Popular Intermittent Fasting Protocols 20 Mar 2018
- IF 101: An Overview of Intermittent Fasting for Fat Loss 20 Mar 2018
- Losing those last few pounds means giving up the good stuff 12 Oct 2017
- Fasting Helps Reverse Diabetes, Lose Weight, Lower Insulin Resistance — And Related Health Conditions 26 Sep 2017
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