Blog

6 min read | Testosterone is just one part of the puzzle, but it is a massive one. By understanding its role in muscle growth, recovery, and mental clarity, you can make better decisions for your long term health. I want to see every one of you hitting your goals and feeling like the best version of yourselves.

5 min read | I think it is easy to brush off a late night here and there, but the quantified impact on your gains is actually quite shocking. Consistent sleep loss can be compared to the effects of suppressing your natural hormone production. The numbers are a real wake up call for anyone trying to maximise their potential. 

4 min read | The biggest mistake I see people make is trying to do too much too soon. You do not need to spend two hours in the gym on your first day back. In fact, starting with short and consistent sessions of roughly 20 to 30 minutes, three times per week, is a much more effective way to rebuild the habit without the risk of burnout. It is about showing up for yourself. 

3 min read | When I first started Booty N Buff, my goal was to create more than just another fitness brand. I wanted to build a community where we could cut through the noise and provide the actual tools people need to feel confident and strong. Whether you are walking into the gym for the first time or you are a seasoned lifter, there is always something new to learn about how we fuel our bodies.

3 min read | We live in an era where we are more switched on than ever before, but often, our physical health pays the price for our professional ambitions. I see it all the time in the fitness industry. Men are pushing harder, sleeping less, and dealing with levels of stress that our bodies were not necessarily designed to handle on a constant loop.

4 min read | I want to take a moment to look back at where this journey started for me and why we do what we do here at BootyNBuff. When I first got serious about training, I was like anyone else. I was looking for that spark, that bit of extra drive to get me through a cold morning session or a heavy leg day after a long day of work. Over the years, I have tried just about every supplement on the market. Some were great, some were frankly a waste of time...

5 min read | G’day BnB Fam. Happy New Year to every single one of you. I hope you had a chance to rest, recharge, and enjoy some time with your loved ones over the break. As we step into 2026, I can already feel that familiar energy in the air. Everyone is ready for a fresh start, and there is a lot of talk about New Year, New Me. 

3 min read | I still remember the first time I walked into a supplement shop here in Australia, looking to kickstart my fitness journey. I stood there staring at a wall of tubs, completely overwhelmed. Every label promised the world, "massive gains," "shredded results," "superfood status", but honestly, I just wanted to know what would help me recover after a heavy leg day and keep me feeling good.

3 min read | G’day, BnB Fam! We’ve all had those days when life feels a bit too comfortable, right? I reckon it’s easy to get stuck in a routine, whether it’s your fitness workout, job, or daily habits, so let's dive into eight ways we can all shake things up a bit and begin pushing our limits for the better. 

4 min read | Over the years, I've learned (often the hard way!) that a structured approach is what makes the difference between spinning your wheels and seeing real change. So, let’s jump into my top seven summer shred tips that'll have you looking and feeling great, backed by some top-notch research and our trusted Booty N Buff products.

12 min read | Walk into any gym, and you'll hear a dozen different opinions on creatine. One person swears it's the secret to their new personal record, while another whispers about kidney damage and hair loss. It’s one of the most researched supplements on the planet, yet it's surrounded by more myths than a Greek god.

3 min read | These bars are blowing up everywhere – from gyms to cafes, and all over social media. People love that they finally nailed a bar that actually delivers on fibre, flavour, and clean ingredients without feeling like a chore to eat