Paolo Lamparelli - Health Coach

Paolo Lamparelli - Health Coach šŸŽÆMen's Longevity and Performance

šŸŠDietitian, Personal Trainer (Calisthenics), Sleep & Lifestyle Coach

šŸ“©Get in touch if you real results, lasting chanve

09/08/2026

Gym bro: ā€œYou need a shake immediately after training.ā€

This comes from exaggerating the importance of the post-workout window.

What actually happens:
ā€¢ Muscle remains responsive to protein for many hours
ā€¢ Daily protein intake has the largest impact
ā€¢ Timing plays a smaller role than many believe

Consider this from research: 100g of protein can stimulate muscle growth for 12+ hours

While 25g of protein can stimulate muscle growth for only 4h man

You can technically achieve a similar muscle growth by large protein intakes at meal times, without protein shakes after workouts.

This means that:
ā€¢ You donā€™t need to sprint to the shaker bottle
ā€¢ Missing a shake wonā€™t ruin your workout

Lesson:
1. Get the hypertrophy stimulus right
2. Prioritise total protein
3. Fine-tune timing

08/08/2026

Unlocking vs mastering Calisthenics skills

ā€œMasteringā€ of just about

Muscle up
Handstand
Straddle planche
HSPU
Forward and backward rolls
90Ā° hold
90Ā° HSPU
And more

02/08/2026

ā€œHow did it take you only 7 weeks to unlock it?ā€

The behind the scenes that no one sees

01/08/2026

The road to a clean 90Ā° handstand push up

11/07/2026

Training legs in a tiny space and without a gym

No problem!

Some exercises for you (quad focus):

- Alternating jumping lunges
- Jumping front squat
- Pistol squat
- Deficit cross hack squat
- Sissy squats
- Goblet squats

28/06/2026

Years of leg mobility work helped my straddle planche progress

Way before starting to train planche

I took passive and active lower body mobility very seriously

It all came handy because
- the wider the straddle, the easier the hold becomes
- you are able to have better tension/engagement in the lower body

21/06/2026

HSPU example to explain 3 levels of training fatigue

But first, the 1st rep is what a clean HSPU looks like

1. technical failure: forms starts to break (e.g. lost scapula engagement) = banana shape

2. Muscular failure (or very close): unable to press into a handstand

3. CNS failure: movement too taxing for the nervous system

20/06/2026

POV: modern lifestyle is engineered for fat gain:

- 24/7 access to tasty food
Highly palatable foods stimulate dopamine and override natural satiety signals = making you crave even when you are not hungry.

- Food delivery on demand
Removing effort removes a key regulator of intake. The easier food is to access, the more often you eat regardless of hunger.

- Grazing all day
Constant snacking keeps insulin elevated and blunts hunger cues, often leading to higher total calorie intake without awareness.

- Less cooking, more convenient food
Ultra-processed foods are engineered for taste, not satiety, driving higher calorie intake even when macros are similar.

- Indoor lifestyle
Low sunlight exposure disrupts circadian rhythms, which can impair metabolism, increase hunger, and reduce energy expenditure.

- Comfort over effort
Modern environments remove effort from daily decisions: food, transport, temperature, entertainment = making the default option the easiest one, not necessarily the healthiest.

- Minimal daily movement
Modern life reduces non-exercise movement, quietly lowering daily energy ā€˜burnā€™ and insulin sensitivity, both favouring fat storage.

- Limited ā€˜muscle buildingā€™ activity
Less resistance training ā†’ less muscle ā†’ poorer hormonal profile = worse metabolic health (e.g. poorer glucose handling over time)

Your environment is just as important as how, what and when you eat

13/06/2026

This is how my wife ā€˜supportsā€™ my Calisthenics journey šŸ˜‚

07/06/2026

6 reasons why training outdoor is an underrated training hacks

1. More sunlight = More optimal testosterone = Greater muscle building potential

2. More sunlight = More Vit D = Better muscle function

3. More sunlight = Better energy production (mitochondrial efficiency) = Greater power output

4. More sunlight = Better blood flow = Greater nutrient delivery to working and repairing tissues

5. Natural stressors (e.g. cold, heat) = Greater muscle resilience = Better immune system

6. Being outdoor = Better mood & lower stress = Feeling better overall

Address

West
Newbury

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 8pm
Wednesday 7am - 7pm
Thursday 7am - 8pm
Friday 7am - 8pm
Saturday 9am - 4pm

Website

Alerts

Be the first to know and let us send you an email when Paolo Lamparelli - Health Coach posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Paolo Lamparelli - Health Coach:

Shortcuts

Share

Category