My Vital Metrics

My Vital Metrics Fitness, Aesthetic and Body Composition testing lab in London & Manchester

20/08/2026

How one of our client increased their VO2 Max score by 14% by doing regular zone 5 intervals weekly!

Women aren’t just smaller men.S*x differences in bone mineral density, skeletal muscle mass, adipose tissue distribution...
13/08/2026

Women aren’t just smaller men.

S*x differences in bone mineral density, skeletal muscle mass, adipose tissue distribution and cardiovascular risk mean that women experience different physiological changes across the lifespan, particularly during the menopausal transition.

DEXA provides objective measures of bone, lean mass and fat mass, helping establish a baseline and quantify changes over time.

Not to chase a lower body-fat percentage.

But to better understand your physiology, inform training and lifestyle interventions, and support long-term health and physical function.

What gets measured can be monitored.

09/08/2026

How strong, powerful and stable are you?

ForceDecks let us measure what you can’t always see , from balance and asymmetries to strength, power and how quickly you produce force.

For athletes, this gives us a really useful way to track strength, power and performance over time.

For everyone else, these same qualities are important for staying strong, capable and independent as we age.

Different goals, same data.

Your body doesn’t know your goal is to lose fat or build muscle. It only responds to the stimulus you give it.That’s why...
04/08/2026

Your body doesn’t know your goal is to lose fat or build muscle. It only responds to the stimulus you give it.

That’s why outcome goals are useful for setting direction, but poor targets for day-to-day progress.

Instead, identify the behaviours and performance markers that drive the adaptation you’re trying to achieve.

Build muscle → Track training volume and progressive overload.

Improve body composition → Track your daily movement, nutrition and whether you’re maintaining strength.

Improve bone health → Progress your compound lifts.

Increase VO₂ max → Track time spent at the appropriate training intensity.

Research on goal-setting theory shows that specific, measurable goals improve performance because they provide direction and make progress easier to monitor (Locke & Latham, 2002).

The outcomes take care of themselves when the inputs are consistently in place.

27/07/2026

Not sure weather to book a bike or treadmill VO2 max test? Here are all your answers!

This client came to us in September after losing 40 kg with Mounjaro. Although he still wanted to reduce his body fat, h...
22/07/2026

This client came to us in September after losing 40 kg with Mounjaro. Although he still wanted to reduce his body fat, he was struggling with low energy levels and feeling noticeably weaker.

Rather than continuing to chase weight loss, our priority was rebuilding the lean muscle mass he had likely lost during his rapid weight loss. We focused on eating enough to support recovery, increasing protein intake, and following a structured resistance training programme three times per week. All while slowly stopping Mounjaro all together.

The results speak for themselves. He gained 8 kg of lean mass, which significantly increased his resting metabolic rate (BMR) and completely changed his body composition. While the scale only showed a 2kg difference, it didn’t tell the real story.

He lost 6kg of body fat while gaining 8 kg of lean mass, an incredible body recomposition that left him stronger, healthier, and with a much higher metabolic capacity than when he started.

Are you ready for your transformation?

There’s no doubt that creatine is one of the most extensively researched supplements in sports nutrition, and the emergi...
17/07/2026

There’s no doubt that creatine is one of the most extensively researched supplements in sports nutrition, and the emerging evidence for cognition and mental health is genuinely exciting.

The purpose of this post isn’t to dismiss that research. It’s to highlight how easily conclusions can become stronger than the evidence itself.

A reference at the end of a post doesn’t automatically validate the claim being made. The real question is whether the paper actually supports the conclusion.

When reading research, it’s worth asking:
• Who was studied?
• Does that population resemble you or your clients?
• Was the study carried out under realistic conditions?
• Are the results statistically significant, clinically meaningful, or both?

As this area continues to grow, we are looking forward to seeing larger, higher-quality studies that help answer these questions with greater confidence.

References
• Xu Y, et al. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Frontiers in Nutrition. 2024.
• Gordji-Nejad A, et al. Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Scientific Reports. 2024.
• Eckert J, et al. Creatine supplementation for treating symptoms of depression: a systematic review and meta-analysis.British Journal of Nutrition. 2025.

07/07/2026

England got the win, but playing at the Azteca is no joke.

At over 2,000m above sea level, there’s less oxygen available, which means the same runs, presses and repeated sprints can feel a lot harder than usual.

Even for elite players, heart rate can sit higher, recovery can take longer, and the game can start pushing them closer to threshold.

That’s where VO₂max matters.

It shows how strong your aerobic engine is, where your training zones actually sit, and how your body responds when the intensity goes up.

Want to know yours?

Book a VO₂max test or DM us “VO₂”.

Some sports do more than just improve fitness.Why? Likely because these sports challenge multiple systems at once: cardi...
01/07/2026

Some sports do more than just improve fitness.

Why? Likely because these sports challenge multiple systems at once: cardiovascular fitness, coordination, reaction time, balance, agility and social connection.

But sport alone is not the whole answer.

For healthy ageing, we also need resistance training to protect muscle mass, bone density, strength, power and independence.

The goal is not just to live longer.

It is to stay physically capable for longer.

Play the sport. Lift the weights. Age better.

Want to understand your own fitness, muscle mass and bone health? Book a DEXA scan, VO₂ max test or strength assessment with My Vital Metrics.

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Salisbury House, 29 Finsbury Circus
London
EC2M5QQ

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Monday 7am - 7pm
Tuesday 7am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm
Saturday 9am - 5pm

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