Fitness & MMA Blog – BlackBeltWhiteHat.com

Tag: Fitness

  • Common Gym Injuries & How to Mitigate Risk

    Common Gym Injuries As you get older, you realise, that one injury can end your training for months. In addition, injuries acquired after the age of 40, tend to stay in some format and remain as a permanent pain the arse, or shoulder etc. The peer‑reviewed data on gym injuries is out there. I’ve put…

  • HYROX Workout at Home with No Equipment For Beginners [2026]

    HYROX at home, no kit Fitness · HYROX HYROX Workout at Home with No Equipment [2026] Eight stations. No sled. No SkiErg. No £200 gym direct debit. Here is the honest version — what you can copy at home, and what you cannot. Let me get one thing out of the way first. You cannot…

  • Best Forms of Exercise for Longevity (Scientific Analysis)

    Health · Longevity Which sport adds the most years to your life? The answer is not running. It is not the gym. It is tennis. And the reason may surprise you. We all know sport is good for us. But is one sport better than another? For years, no one really knew. Now we have…

  • Football Warm-Up Routine & Football Stretching [.pdf]

    Football Warm-Ups & Stretching – Full Blog Post Football Warm-Ups, Stretching & Prehab, What Actually Works Most teams still warm up wrong. They stand in a circle. They hold static hamstring stretches. They believe stretching stops injury. All three are out of date. Sports science moved on years ago. The team next to you on…

  • Podcast Episode: Brain Health And Behavior

    Pip: Welcome to BlackBeltWhiteHat, where the mat teaches you things a therapist charges by the hour. Dave's been deep in the Huberman Lab archives this week, and the results are genuinely useful. Mara: We're covering two territories today: the science of meditation and how it rewires your brain for good, and the neuroscience of aggression…

  • Understanding & Controlling Aggression | Huberman Lab Notes [2026]

    Understanding & Controlling Aggression Huberman Lab Podcast Summary TLDR Aggression is a biological circuit centered in the ventromedial hypothalamus (VMH) – which is a bit of the brain! This bit of the brain is triggered primarily by estrogen receptors rather than testosterone directly. It builds like hydraulic pressure from multiple inputs including cortisol, serotonin levels,…

  • Huberman Lab – Dr Rhonda Patrick Protocols

    Weekly Vitality Protocol Each day, for sleep consider taking magnesium glycinate and limit food 3 hours before bed. Day Training Nutrition Recovery & Lifestyle Monday CrossFit-style: 30 min strength (compound lifts) + 30 min HIIT High-protein meals, greens, clean carbs earlier in day Sauna (20 min) Tuesday Light run (2–3 miles) or active recovery Intermittent…

  • Huberman Lab Notes – Master Self Control Dr Fujita

    Dr. Kentaro Fujita: Master Self-Control & Overcome Procrastination | Huberman Lab Dr. Kentaro Fujita: Master Self-Control & Overcome Procrastination Huberman Lab Notes – Master Self Control Dr Fujita 2 Bullet-Point Summary: Self-control is not an innate trait but a learnable skill that improves through strategies like connecting to deep “whys,” creating psychological distance from temptations,…

  • Single Set Resistance Training & Plyometrics: The Science of Minimum Effective Dose

    Single Set Resistance Training & Plyometrics: The Science of Minimum Effective Dose A 12-week evidence-based guide to building strength and power with minimal volume TL;DR Single set training is effective. It is great for working parents or anyone lacking motivation to go to the gym for 1 hour+. It’s also great for athletes who want…

  • Creatine HCL vs Creatine Mono & Micronized Creatine – Evidence and Studies Show Creatine HCl is Legit and Effective

    Creatine HCl vs Other Creatine Creatine At a Glance If you want to improve athletic performance or build muscle, you’ve likely heard of creatine. Creatine is one of the most researched supplements in sports nutrition. While creatine monohydrate remains the gold standard, creatine hydrochloride (creatine HCl) has gained popularity for its better solubility and absorption.…