Reform by Ryan

Reform by Ryan Helping normal people build strength, drop fat & stay consistent
No fads. No crazy gym workouts. No guilt.
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14/09/2026

The Time VS Energy Problem

01/09/2026

The ‘No Pain No Gain’ Myth đŸ« 

01/09/2026

the myth of no pain no gain đŸ« 

29/08/2026

Makewell and Right Medicine Pharmacy Partner to Expand Access to Face-to-Face Adult ADHD Assessments Across Scotland Makewell, the nurse-led private healthcare provider specialising in ADHD and autism assessments, has announced a new partnership with Right Medicine Pharmacy, one of Scotland’s lead...

25/07/2026

Your weight will not always drop every week

Your body weight can change for many reasons, and one number cannot show your full progress

What matters is how you react

Anyone can follow their habits when the results feel good

The harder part comes when the results feel disappointing

That moment shows whether your habits are becoming stronger

You might tell me your goal is weight loss, and that goal is still important

But your real goal is much bigger

You want to become healthier and more active

You want to feel more confident and in control

You want to stop giving up after one setback

You want habits you can keep long term

This is action that is inline with your identity

The person you believe you are

Every helpful choice becomes proof of that person

You do not prove you have changed only when you reach your goal

You prove it through the choices you make beforehand

That client showed that change on that difficult Sunday

Her body had not shown the change yet, but her reaction did

A lower weight is one kind of progress

A better reaction is another kind of progress

Sometimes that reaction matters even more

The scales might say you moved backwards

Your actions might prove you moved forwards

That is the progress we are trying to build 😎

22/07/2026

Your brain might be lying about your progress

Not because it hates you

Because it’s much better at spotting what went wrong than remembering what went right

One missed workout suddenly becomes

“See, I knew I couldn’t stick to this”

Meanwhile, the 2 sessions you did complete, the better food choices and the extra walking somehow disappear from the evidence

Here’s something simple you can try 👇

Keep a note on your phone called “Proof I’m progressing”

Every time you do something the old version of you wouldn’t have done, write it down

It doesn’t need to be dramatic

It just needs to be something (nothing) positive that actually happened

Even if it is the same boring habits

Steps, protein, fruit, veg, doing a workout these are all votes that you're casting towards the person you want to be

they all count and arguably they count way more than the scales going up or down

Because the scales are only one piece of evidence and, more often than not, it’s not very reliable evidence đŸ« 

Send this to someone who might need reminding that they’re making more progress than they think 🙏

08/07/2026

Health optimisation đŸ« 

Bad habits aren’t stupid.They’re useful.That’s the annoying part.A bad habit is usually a good short-term solution with ...
12/06/2026

Bad habits aren’t stupid.

They’re useful.

That’s the annoying part.

A bad habit is usually a good short-term solution with a horrible long-term cost.

That’s why you keep doing things you know you shouldn’t.

The takeaway gives you comfort.

The snack gives you a break.

The sofa gives you relief.

The skipped workout gives you your evening back.

Right now, the bad habit is doing a job.

It might be a terrible long-term employee 😂

But in the moment?

Your brain sees it as helpful.

That’s why “stop doing it” is usually useless advice.

Your brain doesn’t care that you’ve watched 3 motivational reels and bought a new water bottle.

It still wants the reward.

Stress relief.

Comfort.

Convenience.

A bit of control.

A break from thinking.

And unless you find a better way to get that benefit, your brain will keep choosing the old way.

Not because you’re different or broken in some way.

But, because the reward is immediate



 and the consequence is sitting weeks, months or sometimes years away, quietly building a case against you.

This is why people keep starting over.

They try to delete a habit they still (knowing or unknowingly) rely on.

So what should you do instead?

Well
 what’s worked best for me is to NOT start with:

“How do I stop doing this?”

Instead, start with:

“What is this [insert habit] giving me?”

Then replace the reward with a lower-cost version.

If the snack gives you a break from stress, plan in mental break before you raid the cupboard.

If the takeaway gives you comfort, make supper easier before you’re knackered.

If skipping the workout gives you your evening back, do 20 minutes and leave.

The goal is not to remove the reward.

It’s to stop paying for 5 minutes of relief with weeks and months of regret.

You don’t beat a bad habit by hating it harder or “being more disciplined.”

You beat it by giving your brain the same reward (big or small) in a way that doesn’t keep dragging you backwards.

26/04/2026

You don't need to track your macros perfectly

26/03/2026

If you NEED caffeine every day
 that’s a problem.

I used to be the same.

Coffee in the morning
 then another
 maybe an energy or something later.

But I kept telling myself, “It doesn’t affect my sleep.”

Except
 I needed it again the next day.

And the next.

So clearly something wasn’t right.

And this is where most people lie to themselves


It wasn't only because I liked the taste of the drink...
.. it was because I was dependent on it as a 'pick me up'

And here’s what that actually does to you


Caffeine blocks something called adenosine (that’s what makes you feel tired)

So you don’t feel the fatigue
 but it’s still there.

Then your sleep gets lighter.

You don’t recover properly.

So the next day
 you need caffeine again.

That’s the loop.

So I stopped using it as a fix.

Cut it down.

Started treating it like something I actually enjoy once a day (sometimes every other day)

And funny enough
 my sleep improved 😅

Energy felt steadier across the day.

Now if I have a coffee

.. it’s because I want it. Not because I need it.

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