Health Hub

If you've ever finished an entire block of chocolate and then sat there hating yourself for it — read this before you decide you have no willpower. The study Scientists put two groups in a lab for two weeks. One group could only eat processed food. The other could only eat whole food. The catch? Unlimited amounts. Eat as much as you want. The processed food group ate an extra 800 calories a day. Here's the part that matters It wasn't because they were hungrier. It was the foo

You've started a new training program with a coach. You're three weeks in, staring at the same rack, doing the same lifts, and thinking is this it? I get it. But hear me out, because this is the exact point most people quit — right before it starts working. Why "boring" is doing the heavy lifting If you've come from doing a bit of whatever in the gym, or from group fitness classes where every session is different, this part is going to feel like a big shift. Here's the thing

The fitness industry loves telling women their metabolism "shuts down" during menopause. It's a neat story. It's also not well supported by the evidence. What the research actually shows When researchers compared women going through menopause to women who weren't, there was no meaningful difference in metabolic rate once body composition was accounted for. (Karppinen et al.) Another study followed women through the menopausal transition for five years and found no drop in res

There's a big difference between plant-based fibre and the fibre in your favourite protein bar. And your gut knows it. What's actually in there Most protein bars add fibre as an isolate — things like chicory root fibre or IMO (isomalto-oligosaccharide) syrup. It's great for the label. It bumps up the fibre number, keeps the net carbs low, and makes the macros look excellent. But it doesn't do much for your gut health. Why that matters The fibre in plants is fermentable. That

I hear it constantly: "My metabolism just isn't what it used to be." "It was so much easier in my 20s." I promise I don't mean this in a judgemental way. I mean it in a this is actually really good news way. What the research says When we look at the data, your metabolism doesn't meaningfully decline until much later in life. Not at 30. Not at 35. Much, much later. https://pubmed.ncbi.nlm.nih.gov/34385400/ So if it's not your metabolism — what changed? What actually changed Y

Such a common question and understandably! So let me break down the actual science: 👉 Generally, fat loss is best paced at 0.5–1% of bodyweight per week. 👉 For someone at 80kg, that’s 400–800g per week. 👉 To achieve that, you’d need a 400–800 calorie deficit every day. For example: If you’re in your 30s, average height, fairly sedentary job, exercising moderately: Maintenance ≈ 2150 calories/day For 400g/week loss: 1750 calories/day For 800g/week loss: 1350 calories/da

Spoiler: It’s not the villain most people make it out to be. There’s a lot of noise around caffeine lately. “Cut it out to reduce...

Ever finish a meal only to feel like you're ready for another snack… 20 minutes later? 😩 It’s a frustrating cycle—and one that might...

If you’re someone who tends to throw in the towel when life gets hectic, listen up! Your motivation during these busy times should shift...

Creatine is one of the most researched supplements on the market, and for good reason! If you’re curious about whether creatine is right...

If you’re struggling to achieve or maintain your fat loss results, there’s a good chance you’re battling an all-or-nothing mentality....

To all my anxious gym girls feeling a bit overwhelmed, I’ve got a dumbbell-only workout that’s perfect for getting you started! The gym...

If you’re diving into the gym world, getting familiar with common terms can make your workouts smoother and more effective. Here’s a...

When it comes to building muscle and shedding fat, sleep often takes a backseat in the conversation. But let me tell you, it’s a...

One of the most common questions I get from clients is whether they should be sipping on a protein shake after their workout. It’s a...

Hey everyone! Journaling is something that genuinely transformed my life. I resisted it for ages simply because I wasn’t sure where to...

Ever wondered if you really need to fuel up before hitting the gym? Here’s the lowdown on pre-workout nutrition! In an ideal world, to...

We've all heard it before: "High reps are better for toning, and low reps are better for bulking." It’s one of those fitness myths that...

Struggling to achieve or maintain your fat loss results? It’s very likely you’re grappling with an all-or-nothing mentality! Do you find...

Hey there, gym newbie! 🎉 I’m super excited for you as you embark on this fitness journey. To help you kick things off, I’ve got four...