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“Fitness training and nutrition go hand-in-hand,” says Dr. David C. Karli

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Fitness training and nutrition go hand-in-hand. The more you work out to cut down the fat, the more you have to consume to carry on your daily activities. While this may be a casual thing for fitness freaks, if weight loss is your priority for fitness training, you need to take energy deficit. There are a lot of people who go to the gym and never get any results. If followed correctly, training and nutrition together can be the best things you can do for your health.

According to Dr. Karli, a renowned physiatrist in Vali, Colorado, the diet plan that centres around bodybuilding can be limited to healthy whole foods but meal plans are very regimented. Nutrition Plans require a lot of planning and the phases are sometimes difficult to follow.

An entrepreneur, physician, and biomedical thought leader, David C. Karli focuses on rehabilitation, restoration of function and a return to a high quality of life. Along with actively developing stem cell science, he has personally treated orthopaedic patients, including numerous elite-level and professional athletes. Dr. Karli’s Fitness and Nutrition Plans are preferred by several entrepreneurs, athletes, and bodybuilders. Within the biotech, sports medicine, fitness, age management, and wellness business sectors, Dr. Karli manages executive and consulting roles as well.

While in conversation with Dr. Karli, it has been noted that the meal plans for nutrition and weight training are almost similar to the normal, healthy athlete’s diet except for the fact that there needs to be some emphasis on quantity and meal-timing in various training processes. 

How Nutrition Plans Work

If you’re interested in building muscles and losing fat with a proper diet, you need to eat more than what you currently eat and work out regularly. A proper diet plays a crucial role in the muscle-building process. While overeating may hamper your health if you’re already dealing with weight issues, it definitely helps you to bulk up that extra muscle and stabilize the low body fat. Here’s the process.

  1. Overeat. One needs to increase his/her daily calorie intake by 15%. Foods like dietary and protein supplements should have less fat content. See if your protein intake is matching the guidelines suggested by weight training experts
  2. Weight Training. Beginning your training session by targeting the main muscle groups. The extra calorie intake that you consume will be used here to fuel your muscle growth.
  3. Build and Lose. Following the muscle bulk up, it’s necessary to lose the fat while the muscles are intact. It is inevitable to stop gaining fat during the process but you must consume healthy and big.

Following this, you need to cut back 15% of the extra energy intake to show the muscle through. As your muscles have bulked up, you need to eventually eat to maintain them, though that comes later.

What to Eat

Be it your cutting or building phase, it is recommended that you do not exceed 1gm/pound of body weight of proteins. You may consume shakes advisory that you know the ideal ingestion capacity and its usability. Consuming sufficient carbohydrates helps you to sustain your activities. It is not fattening if the intake is modified by avoiding refined flour sugars. These foods get quickly absorbed in your body while not exercising intensely.

Choosing A Timeline

One needs to ensure if the body is ready for a diet. Being a calorie deficit for an extended period leads to stress and cutting may be difficult. A recovery phase is recommended before conducting weight loss. It helps to balance pressure and find homeostasis for the body. Steady and slow weight cuts are always preferable as a sustainable method of fat loss. Reducing weight downright may be harmful as you may have to cut 40-50% of the weight drastically and also, have to reduce water intake, which may be toxic and unhealthy.

“Our body is a remarkable machine,” says Dr. David C Karli. “It can extract what it needs by storing things for the future and eliminating the toxic.” Optimizing it to perform well is nutrition and hydration. Dr. Karli’s Nutrition Program is based on the transition of food choices that enhances your workouts, impacts your health, energy and focuses on your busy and productive lives.

Building and maintaining muscles is, of course, vital when considered being healthy.  Although a relatively simple concept, the sciences involved in bodybuilding are complex. Restructuring our eating choices and a solid nutrition approach can support both health and appearance.

Michelle has been a part of the journey ever since Bigtime Daily started. As a strong learner and passionate writer, she contributes her editing skills for the news agency. She also jots down intellectual pieces from categories such as science and health.

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Health

How a Quiet Fulham Clinic Became London’s Most Coveted Wellness Secret

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Photo Courtesy of: Spa & Massage

Byline: Gerome Alvarez

In London’s cutthroat wellness landscape, few businesses manage to capture community attention without fanfare or celebrity endorsements. Yet Spa & Massage Fulham has accomplished exactly this, weaving itself into the cultural fabric of one of London’s most discerning neighborhoods within weeks of its September 2025 opening. The phenomenon began as whispers among friends, colleagues, and neighbors—all independently discovering what would soon become known across social media platforms as “the best massage in London.”

This organic word-of-mouth growth reveals something deeper than marketing prowess; it signals a genuine transformation in how Londoners approach wellness and self-care. The clinic at 709 Fulham Road represents more than successful business expansion; it embodies a broader cultural shift toward viewing therapeutic massage as essential healthcare rather than occasional luxury.

The Science-Backed Foundation

The surging demand for massage therapy is not merely about relaxation; it is rooted in substantial scientific evidence that validates what clients experience firsthand. Research consistently demonstrates that massage therapy reduces cortisol levels by up to 31% while increasing mood-regulating neurotransmitters serotonin and dopamine by 28% and 31% respectively. These physiological changes translate into tangible benefits: improved sleep quality, enhanced focus, reduced chronic pain, and strengthened immune function.

“Massage therapy works in multiple ways to help reduce stress. First and foremost, it helps to lower levels of cortisol, the primary stress hormone,” explains recent research on therapeutic massage. For London’s high-pressure lifestyle, this represents more than indulgence; it is preventive healthcare. The integration of scientific expertise sets Spa & Massage apart from typical wellness businesses, with Professor Eyal Lederman, a world-renowned expert in neurophysiology and manual therapy, serving as the company’s medical director.

The Visionary Origins

The story begins in 2007 when entrepreneurs Alykhan and Nicole Thobani, inspired by journeys through Thailand, recognized a fundamental gap in London’s wellness market. Rather than treating massage as an expensive luxury, the couple witnessed how Eastern cultures integrated therapeutic touch as essential to balanced living, as fundamental as diet and exercise. This revelation sparked the mission to bring accessible, high-quality massage therapy to London’s high streets.

“What sets us apart from other massage therapy providers is having Professor Eyal Lederman as part of our team,” Thobani explains. Professor Lederman’s research at King’s College London on the neurophysiology of manual therapy provides the scientific foundation that distinguishes Spa & Massage from competitors. Nearly two decades later, the company now serves over 2,500 clients weekly across seven London locations, with each expansion building upon lessons learned from previous successes.

The Fulham Experience Defined

The newest location deliberately avoids ostentatious luxury, instead creating what insiders describe as “understated sophistication”—an environment that whispers quality rather than shouting opulence. Central to the experience is the signature bespoke tea blend, crafted in-house to begin each client’s journey toward relaxation. This attention to detail extends throughout the treatment, where therapists like Roxanne—with backgrounds in clinical physiotherapy and experience from London’s most prestigious five-star spas—deliver what clients describe as transformative sessions.

The clinic’s approach attracts therapists of exceptional caliber, including professionals like Olga, who draws “many celebrity clients and high-profile athletes” for her transformative skills. Operating seven days a week from 9:00 AM to 10:00 PM, the clinic makes professional massage therapy accessible to busy Londoners seeking consistent, science-backed wellness solutions. The discrete nature of the clientele, protected by sunglasses and an air of privacy, has only added to the brand’s mystique and appeal.

Building an Extraordinary Following

Since its inception, Spa & Massage Fulham has cultivated what can only be described as a devoted following that transcends typical service provider relationships. “Our team is obsessed with making sure that each client has an expert massage, with a positive health and wellbeing outcome,” Thobani notes. This focus on measurable results rather than superficial relaxation has attracted clients who view regular massage not as an occasional indulgence but as essential maintenance for peak performance.

Client testimonials consistently emphasize transformational outcomes that extend far beyond the treatment room. “I have been coming for my regular massage every week for years now, I just sleep better, I am happier, calmer, and perform at my very best. With massage therapy I live my best life. It is like I feel superhuman during the week,” shares one long-term client. This level of commitment reflects a fundamental shift in how affluent Londoners prioritize health and wellbeing, with weekly bookings becoming the norm rather than the exception among regular clients.

The Future of London Wellness

Perhaps most intriguingly, Spa & Massage has attracted backing from heavyweight private equity professionals and investment banking leaders, not as corporate investments, but as personal commitments from individuals who became clients first. These investors, who Thobani diplomatically describes as preferring discretion, represent a fascinating convergence of professional success and personal wellness priorities. This phenomenon reflects broader trends in the wellness investment landscape, where private equity firms increasingly recognize the substantial returns in premium wellness services.

As Spa & Massage Fulham establishes itself in one of London’s most competitive wellness markets, it represents the evolution of urban healthcare toward proactive, science-backed solutions. The clinic’s success suggests that Londoners are ready to embrace massage therapy as an essential component of modern urban living, challenging traditional notions of luxury and self-care. In this context, the quiet revolution unfolding at 709 Fulham Road points toward a future where wellness is not an afterthought but a cornerstone of how successful professionals maintain an edge in an increasingly demanding world.

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