Sundried: Your Guide to Fitness & Nutrition

The 90-Day Rewire: Why It’s Time to Stop Dieting and Start Living
We’ve all been there: the Monday morning motivation, the fridge full of kale, and the inevitable slide back into old habits by Thursday. In this episode, we dive deep into the psychology of the "Weight Loss Reset"—a 90-day programme designed not for a summer body, but for a lifetime of performance.
We explore why willpower is a battery that runs out, why "adding" food is more effective than restricting it, and how to design your environment so the healthy choice becomes the lazy choice. From the "Kitchen Audit" to the "Hand Method" for portion control, we discuss how to rewire your brain for permanent change using science, compassion, and micro-actions.
Read the full article and join the reset here: https://www.sundried.com/blogs/weight-loss/weight-loss-reset

Scarpa Manta Tech Review: When to Switch to B2 Boots
Are you ready to step up from standard hiking boots to something more technical? In this episode, we dive deep into the world of mountaineering footwear, focusing on the iconic Scarpa Manta Tech GTX. We break down the jargon of B-ratings, explain the physics of why a rigid sole saves your calves on steep terrain, and discuss the "technical system" of boots, crampons, and poles. Whether you're planning a summer scramble in Snowdonia or your first alpine winter peak, learn how to choose the right gear to save energy and protect your feet.
Read the full review and guide here: https://www.sundried.com/blogs/reviews/scarpa-manta-tech-gtx-review
Watch our YouTube: https://www.youtube.com/watch?v=V-qIkJZoDl0 

Beyond the "Ping": Building a Resilient Back
If you've ever felt a sharp "ping" while reaching for groceries or spent a Monday morning moving like a "rusty robot," you aren't alone. Back pain is a nearly universal experience, but it doesn't have to be your permanent reality. In this episode, we explore the incredible engineering of the human spine—a structure that must be stiff enough to support your weight yet flexible enough to let you tie your shoes.
We break down the "players" in your back, from the heavy-lifting Movers to the deep-seated Stabilisers, and explain why a true "strong core" is a 360-degree cylinder rather than just a six-pack. Whether you are "extension intolerant" or "flexion intolerant," this episode provides a roadmap to recovery, including:
The Red Flags: When to stop exercising and see a doctor immediately.
The Big 3: Essential moves for spinal stability.
A 4-Week Plan: From "Awareness" to "Resilience," a structured approach to building a back that lasts.
Lifestyle Hacks: How to "habit stack" your mobility work and why your bum is the bodyguard of your back.
Read the full, in-depth guide here:
https://www.sundried.com/blogs/training-evolved/fix-your-bad-back-build-permanent-strength

The 2026 Running Shoe Revolution
The world of running gear is moving faster than a sprint finish. As we head into the first half of 2026, the "super shoe" technology once reserved for elite marathoners has finally hit the mainstream. In this episode, we break down the big theme of the year: Dynamic Adaptability.
We explore how brands like Nike, Adidas, and ASICS are ditching stiff plastic inserts for "smarter" foams and inherent stability. Whether you’re training for your first 10k or looking for a "super trainer" that saves your legs during long weekend loops, we’ve got the lowdown on the latest releases—from the nitrogen-infused comfort of Brooks to the "gravel" revolution led by Salomon.
Key highlights include:
The Material Arms Race: Why TPEE foam is the new standard for durability and "sproing."
Brand Deep Dives: Updates on the Nike Structure Plus, ASICS Gel-Nimbus 28, and the radical "decoupled" midsole of the Brooks Glycerin Flex.
The Rise of the Disruptors: How AI-integrated midsoles and "sprayed-on" uppers are changing the game.
Read the full, detailed guide here: https://www.sundried.com/blogs/guide/running-shoes-buying-guide-spring-2026

Stop Swimming Upstream: How to Master Health and Wealth in Your Kitchen
Does staying healthy in the modern world feel like an uphill battle? You’re not alone. We live in an "obesogenic" environment where convenience is expensive and nutrition is often an afterthought. But what if you could reclaim your time, save thousands of pounds, and fuel your body—all by changing how you use your kitchen?
In this episode, we break down "The Modern Trilemma" of health, wealth, and time. We dive into the science of why protein-forward "volume eating" is the ultimate weight loss hack and reveal how your freezer is actually your best defense against inflation. From "cook once, eat thrice" logistics to 10 freezer-friendly recipes that actually taste great, we’re sharing the blueprint for a lifestyle that performs forever.
Ready to turn your kitchen into an engine for weight loss? Read the full guide and get the recipes here: https://www.sundried.com/blogs/weight-loss/weight-loss-batch-cooking

This episode explores a "silent passenger" in our daily routines that often goes unnoticed yet has a massive impact on body composition and athletic performance: liquid calories.
While we often agonise over the food on our plates, we frequently overlook the "metabolic invisibility" of what we drink. We dive into the science of why our brains don’t "see" liquid energy, the hidden dangers of the "health halo" surrounding juices and smoothies, and how to navigate the "coffee shop dessert economy."
Key Highlights:
The Satiety Gap: Why drinking 200 calories doesn't trigger the same fullness signals as eating them.
Glycemic Velocity: How liquid sugar acts like "petrol on a fire" for your metabolism.
The Alcohol "Pause Button": Understanding how ethanol temporarily halts fat burning.
Practical Swaps: Simple, strategic changes to your coffee, social, and hydration habits.
Whether you're looking to lean out for the summer or build a high-performing body year-round, understanding how to manage liquid energy is a game-changer.
Read the full article here: https://www.sundried.com/blogs/weight-loss/cutting-liquid-calories-for-faster-weight-loss

We’ve all seen the headlines promising "10 pounds in 10 days," and usually, the health world responds with a collective eye-roll. We are told that "slow and steady" is the only way—but what if that’s only half the story?
In this episode, we dive into the "Kinetic Paradox"—the fascinating scientific reality that while your brain needs a slow approach to build habits, your metabolic health (specifically your liver and pancreas) might actually benefit from a high-speed "surgical strike" against body fat.
We’re moving past the "Cabbage Soup Diet" myths and looking at the clinical science of rapid weight loss. Whether you’re looking to reverse metabolic damage, find the motivation to keep going, or simply understand how to protect your muscle while dropping fat, this episode provides the blueprint.
What we cover in this episode:
Clinical Speed vs. The "Crash": Why 800-calorie protocols work in a clinical setting but fail on a random blog.
The Surgical Strike: How rapid weight loss clears dangerous "ectopic fat" from your liver and pancreas to "wake up" your metabolism.
The Jumpstart Effect: Why seeing early results is the most powerful tool for long-term psychological momentum.
The Protein Insurance Policy: How to avoid the "skinny fat" trap by using resistance training and high-quality protein.
The Biphasic Model: How to bridge the gap between a fast reset and a forever lifestyle.
Stop the Yo-Yo Cycle
Don’t just lose weight for a week—change your identity from a "dieter" to an Athlete managing their health.
Read the full deep-dive article here: https://www.sundried.com/blogs/weight-loss/10-pounds-in-10-days 
FREE RESOURCE: Stop falling for "Quick Fix" traps! Claim your 100% FREE "Permanent 10" Weight Loss Blueprint eBook and discover the science-backed way to lose your first 10 pounds and keep them off forever.

Stop Fighting Your Biology: 5 Easy Wins for Sustainable Weight Loss
We’ve all been there: Monday morning arrives with "beast mode" intentions, but by Thursday, life gets in the way. In this episode, we’re tearing up the "calories in vs. calories out" calculator and looking at the human body for what it really is: a complex, living ecosystem.
If you’ve ever felt like your willpower is failing you, it’s likely because you’re fighting a biological war with the wrong weapons. We dive into the science of "famine memory," metabolic adaptation, and why your body prioritizes survival over your fitness goals.
What you’ll learn in this episode:
The Power of Sleep: Why an extra hour in bed is more effective than an extra hour in the gym.
Environmental Engineering: How to design your kitchen to make healthy choices effortless.
Habit Stacking: The science-backed method to make new routines stick without effort.
Addition Over Subtraction: Why "crowding out" bad habits is better than restriction.
Maximizing NEAT: Turning your daily life into a calorie-burning engine.
Stop the "yo-yo" cycle and start building a lifestyle that supports the athlete in you.
Read the full article here: https://www.sundried.com/blogs/weight-loss/weight-loss-goals-5-easy-wins-for-starters
 

Beyond the Cereal Box – Why 30g of Protein Changes Everything
Have you ever finished a large breakfast only to find yourself reaching for a snack or a second coffee by 10:30 AM? It isn’t a lack of willpower—it’s biology.
In this episode, we peel back the curtain on the "most important meal of the day." We explore why the traditional sweet breakfast is a marketing myth and how you can "reprogram" your metabolism for better focus, sustained energy, and easier weight loss.
What we cover in this episode:
The Magic Number: Why 30 grams of protein is the metabolic threshold you need to hit to silence hunger hormones like Ghrelin for up to five hours.
The Gastric Brake: How to use fiber and volume to physically signal your brain that you're full without overloading on calories.
Savoury vs. Sweet: The psychological trick of "Sensory-Specific Satiety" and why your 8:00 AM meal dictates your 3:00 PM cravings.
The 90-Minute Coffee Rule: Why delaying your caffeine intake can prevent the dreaded afternoon crash.
The Second Meal Effect: How a high-protein breakfast actually makes your body better at handling the sugar and carbs you eat at lunch.
Whether you’re a plant-based athlete, a busy professional, or simply looking to stop the "glucose roller coaster," this episode provides a toolkit of 10 high-protein breakfast recipes—from Hybrid Scrambles to Savoury Cottage Cheese bowls—to help you win the morning and own the day.
Read the Full Guide and Get Your Shopping List:
For the full 7-day meal plan, protein density charts, and the Fat-Burning Breakfast Blueprint, visit the original blog post here: 👉 https://www.sundried.com/blogs/weight-loss/the-10-best-high-protein-breakfasts

Are you really fit, or just "gym fit"? In this episode, we swap the treadmill for the Swiss Alps (Andermatt and Realp) to prove why the mountains are the ultimate training ground.
We dig into the science and the real-world data to show why heading uphill is superior to pounding the pavement on the flat. From the "Posterior Shift" that builds massive glute strength to the "High Engine, Low Chassis" effect that saves your knees, we break down exactly what happens to your body when the gradient rises.
In this episode, we cover:
The Experiment: A head-to-head data comparison between a steep ski-piste climb in Andermatt and a long-distance hike in Realp. (Spoiler: I burned the same calories in half the distance on the steep route).
The Science: Why stopping for a breather is actually a metabolic "exercise snack" and how hill climbing keeps burning fat for 14 hours after you finish.
The Kit: Why flexible trainers might be failing you on the slopes and why rigid mountaineering boots (B-Ratings) are an engineering masterpiece.
The "Vaccine": How to bulletproof your legs against downhill soreness using the "Repeated Bout Effect."
Whether you are training for a summit or just want to add some intensity to your holiday walking, this is your guide to vertical fitness.
Read the full article, see the graphs, and check the kit list here: https://www.sundried.com/blogs/training/hiking-for-fitness