Weekly Newsletter

HONEST
UPDATES.

What I'm eating, how I'm training, what the science actually says. Real numbers, no filters — from a 41-year-old who's done pretending average is enough.

Substack Nutrition Issue #1

How I lost 16kg as a busy dad — and the one framework that made it stick

153 days. Three pillars: nutrition, training, recovery. The exact steps — food tracking, calorie targets, macro split — that got me there and kept me there.

Instagram Mindset

The question that started my transformation — what's yours?

Every real change starts with a single honest question. Drop yours in the comments.

Instagram Training

My tempo run session — what a real training week looks like

1.2km warm-up → 3×1.2km at 4:25/km → 400m recovery → 1km cool-down. Building VO2 max the unsexy way.

Instagram Longevity

Don't just try to live a long life — live a healthy and long one

Healthspan beats lifespan. The goal isn't years on the clock, it's what you can do with them.

Instagram Mindset

It's hard being healthy. It will be harder being unhealthy.

Pizza and beer fit in a sustainable lifestyle. Ignoring your health for decades does not. The choice compounds either way.

Instagram Nutrition

The "healthy salad" lie — you're in a surplus you can't see

You're not fat because you're lazy. You're eating more than you think. Track one week. Watch what happens.

Instagram Nutrition

Guy over 40 not losing belly fat? This is possibly why.

Most advice is wrong for men our age. The real answer involves protein, not punishment — and knowing what's actually driving the surplus.

Instagram Training

Belly fat after 40 isn't a laziness problem — here's what actually works

Protein first, Zone 2 cardio, weights 3–4×/week. The goal isn't a six-pack — it's living strong, clear, and useful for decades.

Every Tuesday at 7am

THE EXTRAORDINARY MAN

One focused email per week. What I learned, what I tested, what the science actually says. Read by professionals who want the real picture — not influencer fluff.

Subscribe Free →

No spam. Unsubscribe any time.

👤

Remko — 40+, Singapore (originally from the Netherlands)

Tech professional, husband and father, and someone who got serious about health in 2022. Lost 16 kg and kept myself in shape ever since. I write about the exact system I use — the nutrition, the training, the sleep habits, the gadgets — so you don't have to figure it all out from scratch.