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|| Category: Nutrition &amp; Supplementation ||&nbsp;How small, science-backed tweaks can unlock big gains in strength, power, and recovery? One of the most thoroughly researched supplements on the market is creatine—a natural compound that lives in your muscles and brain, ready to supercharge your workouts. In this post, you’ll learn what creatine is, how it works, who can benefit, and how to use it safely and effectively.<h3>What Is Creatine?</h3>Creatine is an amino-acid derivative your body produces from three building blocks: arginine, glycine, and methionine. Stored primarily in skeletal muscle, it helps regenerate ATP (adenosine triphosphate), the energy “currency” your cells tap into during high-intensity efforts like sprinting, lifting, or explosive jumps.Forms on the market: Creatine monohydrate is the gold-standard; micronized versions and buffered formulas exist but deliver similar benefits when dosed correctly. Natural sources: Red meat and seafood contain creatine, but it’s difficult to consume enough through diet alone to maximize muscle stores.<figure id="figure-zeyfevaa9mb9kv70p"><img id="zeyfevaa9mb9kv70p" src="https://media.gettyimages.com/id/870981514/photo/diet-supplement-glucosamine-fructose-dextrose-or-spirulina-extract-could-also-be-a-sport.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=yoPhgSApMGBK7HpIiGoPWmFmwE4YnEjxfCl2BzaGduU=" alt="Diet supplement, glucosamine, fructose, dextrose or spirulina extract. Could also be a Sport Supplement like lysine, guarana, valine or protein powder." title="Diet supplement, glucosamine, fructose, dextrose or spirulina extract. Could also be a Sport Supplement like lysine, guarana, valine or protein powder." class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/870981514/photo/diet-supplement-glucosamine-fructose-dextrose-or-spirulina-extract-could-also-be-a-sport.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=yoPhgSApMGBK7HpIiGoPWmFmwE4YnEjxfCl2BzaGduU=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Performance and Recovery Benefits</h3>1. Increased Power Output &nbsp; &nbsp;By topping up your muscle creatine stores, you extend your ability to perform short bursts of high-intensity work—think extra reps, heavier lifts, or sharper sprints. 2. Faster Recovery &nbsp; &nbsp;Creatine promotes better muscle cell hydration and may reduce markers of muscle damage, helping you bounce back quicker between sessions. 3. Strength and Lean Mass Gains &nbsp; &nbsp;Numerous studies show that supplementing with creatine alongside resistance training boosts strength and muscle growth more than training alone.<h3>How to Use Creatine Effectively</h3>1. Loading Phase (Optional)&nbsp; &nbsp;Protocol: 20 g per day (split into 4 × 5 g doses) for 5–7 days &nbsp; &nbsp;Goal: Rapidly saturate muscle stores 2. Maintenance Phase&nbsp; &nbsp;Protocol: 3–5 g daily &nbsp; &nbsp;Timing: Anytime works—pre- or post-workout, with a carbohydrate-containing meal to boost absorption. 3. Consistency Is KeyDaily intake maintains elevated muscle creatine levels. Skipping days may slowly deplete your stores over a few weeks.<h3>Safety and Common Myths</h3>- Kidney health: Extensive research in healthy adults shows no adverse effects on kidney or liver function when using recommended doses. Always consult your healthcare provider if you have pre-existing conditions. - Water retention: Some initial weight gain (0.5–2 kg) reflects intracellular water shifts, not fat. This “volumizing” effect can actually support greater strength output. - Creatine “cycling”: There’s no strong evidence that cycling on and off creatine is necessary; continuous use at maintenance doses is both safe and effective.<h3>Who Stands to Gain the Most?</h3>- Strength and power athletes: Weightlifters, sprinters, jumpers. - Fitness enthusiasts: Anyone looking to push harder in the gym and recover faster. - Older adults: Emerging research suggests creatine may help preserve muscle mass and bone health as we age. <figure id="figure-55h03v6e34mb9kww71"><img id="55h03v6e34mb9kww71" src="https://media.gettyimages.com/id/1257392019/photo/young-man-athletics-runner-running-sprinter-sprinting-isolated-white-background.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=3P9lkDnsRdnbX9ZHKV5ePSHFlcqRXJknyME-7CPuwVA=" alt="young man athletics runner running sprinter sprinting isolated white background" title="young man athletics runner running sprinter sprinting isolated white background" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: 0% 100%;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="0%" data-positiony="100%" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1257392019/photo/young-man-athletics-runner-running-sprinter-sprinting-isolated-white-background.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=3P9lkDnsRdnbX9ZHKV5ePSHFlcqRXJknyME-7CPuwVA=" data-mce-style="aspect-ratio: 16/9; object-position: 0% 100%;"></figure><h3>Pro Tips from the Clinic and Gym</h3>Pair with a balanced diet rich in lean proteins, whole grains, fruits, and vegetables to support overall recovery. Stay hydrated—creatine’s mechanism draws water into muscle cells. Listen to your body—if you experience digestive discomfort, try splitting your dose or switching to a micronized form. Combine with a structured training plan—creatine amplifies the benefits of progressive overload and targeted programming.<h3>Takeaway</h3>By understanding the science and following these simple protocols, creatine can become a cornerstone of your training toolkit—helping you lift heavier, sprint faster, and recover smarter. If you have any health concerns or specific goals, reach out for a personalized assessment from our physios or osteopaths, and let’s get you smashing those personal bests!Love, SamKeywords: creatine, sport supplementation, creatine dosage, creatine supplementation, biohacking&nbsp;-----------------------------------------------------------------------------------Articles1. Kreider, R. B. et al. (2017). *International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.* Journal of the International Society of Sports Nutrition. 2. Rawson, E. S. &amp; Volek, J. S. (2003). *Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance.* Journal of Strength and Conditioning Research. 3. Cooper, R. et al. (2012). *Creatine supplementation with specific view to exercise/sports performance: an update.* Journal of the International Society of Sports Nutrition. 4. Chilibeck, P. D. et al. (2018). *The effect of creatine supplementation on aging muscle and bone: A systematic review.* Journal of Aging and Physical Activity.

Fuel Your Performance: The Ultimate Guide to Creatine

Hungry sporty woman waiting for the time to eat healthy breakfast after fasting in the kitchen at home

<span style="font-family: inherit; font-size: calc(16px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); -webkit-text-size-adjust: 100%;" data-mce-style="font-family: inherit; font-size: calc(16px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); -webkit-text-size-adjust: 100%;">|| Category: Health &amp; Nutrition ||&nbsp;Fasting has been practiced for centuries, but only recently have we begun to fully understand its powerful effects on the human body. If you’re considering a 72-hour fast—for detoxification, mental clarity, or healing chronic issues—it’s important to know what exactly happens inside your body hour by hour. In this article, we break down the physiological and cellular shifts that occur between 16 and 72 hours of fasting, supported by scientific evidence and clinical research.<h3>Phase 1: 16–24 Hours – Switching Fuel Sources</h3><span style="font-family: inherit; font-size: calc(16px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); -webkit-text-size-adjust: 100%;" data-mce-style="font-family: inherit; font-size: calc(16px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); -webkit-text-size-adjust: 100%;">At around 16 hours, your body finishes digesting the last meal, and blood sugar levels begin to drop. Glycogen (stored carbohydrate) in the liver is depleted, forcing your body to switch from glucose to fat-derived ketones as a primary energy source.Key Processes:Ketogenesis begins: the liver produces ketone bodies from fat. Autophagy is triggered: cells start cleaning up damaged proteins and organelles. Growth hormone surges to preserve muscle and support metabolic function. Mental clarity may increase due to ketones fueling the brain more efficiently.Symptoms: Mild headache, hunger, irritability (“hangry” phase), dehydration, or fatigue—especially if electrolytes aren’t maintained.<h3>Phase 2: 24–36 Hours – Fat Burning &amp; Deep Cellular Cleansing</h3>As the fast deepens, the body relies almost entirely on fat for fuel, and autophagy ramps up significantly, especially in the liver and immune cells.Key Processes:Increased ketone levels in blood and brain. Enhanced BDNF production, improving mood, memory, and cognition. Decline in inflammatory cytokines (e.g. IL-6, TNF-α), reducing systemic inflammation. Digestive rest allows healing of the gut lining and a reduction in symptoms like bloating or diarrhea.Symptoms: Hunger often subsides; brain fog lifts. Some experience “detox” reactions like mild nausea, rashes, or emotional sensitivity as toxins are mobilized.<h3>Phase 3: 36–48 Hours – Peak Autophagy &amp; Neurological Repair</h3>By now, your body is in deep ketosis. Autophagy is in full swing, recycling old cellular material, and even mitochondria (mitophagy) are being cleaned out.Key Processes:Upregulated neuronal repair pathways via ketones and BDNF. Stem cell signaling begins (especially in immune and intestinal cells). Lower insulin and IGF-1 levels promote regeneration and longevity. Gut inflammation is significantly reduced; symptoms like eczema and IBS may start to subside.<span style="font-family: inherit; font-size: calc(16px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); -webkit-text-size-adjust: 100%;" data-mce-style="font-family: inherit; font-size: calc(16px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); -webkit-text-size-adjust: 100%;">Symptoms: <span style="font-family: inherit; font-size: calc(16px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); -webkit-text-size-adjust: 100%;" data-mce-style="font-family: inherit; font-size: calc(16px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); -webkit-text-size-adjust: 100%;">Hunger typically disappears. Mild weakness or dizziness is possible but manageable with hydration and salt intake. <h3>Phase 4: 48–72 Hours – Regeneration &amp; Immune Reset</h3>The final stage of a 72-hour fast is where profound healing begins. This is especially impactful for chronic illness, immune dysfunction, or persistent inflammation.<span style="font-family: inherit; font-size: calc(16px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); -webkit-text-size-adjust: 100%;" data-mce-style="font-family: inherit; font-size: calc(16px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); -webkit-text-size-adjust: 100%;">Key Processes:Stem cell regeneration intensifies, particularly in the gut and immune system. Continued low inflammation, promoting tissue healing. Improved gut barrier integrity—essential for those with leaky gut, IBS, or mold-related inflammation. Deep mental clarity and emotional stability due to stabilized neurotransmitters and ketone-fueled neurons.Symptoms: Most report a deep sense of calm and energy. Some may experience slight insomnia or mood elevation due to high catecholamine levels.<h3>Refeeding After the Fast</h3>After 72 hours, ease back into food with:Light bone broth or cooked vegetables. Avoid gluten, dairy, sugar, and alcohol in the first 24 hours. Support gut healing with zinc, glutamine, or probiotics.<h3>Who Should Be Cautious?</h3>Women in the luteal phase (1 week before menstruation) should approach prolonged fasting with caution. Progesterone increases metabolic demands, and fasting might elevate cortisol or disturb sleep. In such cases, a 36-48 hour fast is safer, or alternatively, use intermittent fasting (16:8).<h3>Final Thoughts: Is a 72-Hour Fast Worth It?</h3>For many, yes—but it must be approached with knowledge and respect. A 72-hour fast is not just calorie restriction; it is a cellular renovation process that can reboot metabolism, clear inflammation, and support long-term health—especially when supported with electrolytes, rest, and proper refeeding.If you need help getting on track with your fasting, get in touch and we will help you on the way.Love,SamKeywords: fasting, 72 hour fast, benefits of fasting, fasting for gut health, how to do a 3 day fast, fasting and mental clarity, fasting in Austria, detox Lech, immune system reset fast, fasting for inflammation, wellness Lech----------------------------------------------------------------------------Articles:Longo, V.D., Panda, S. and Brandhorst, S., 2014. Fasting and stem cell regeneration. Cell Stem Cell, 14(6), pp.810–823.Mattson, M.P., 2019. The intermittent fasting revolution. New England Journal of Medicine, 381(26), pp.2541–2551.Fung, J., 2016. The complete guide to fasting. Las Vegas: Victory Belt Publishing.

What Happens in Your Body During a 72-Hour Fast: A Scientific Breakdown

Black woman having lower back pain, got hurt during exercising

|| Category: Fitness &amp; Physioherapy ||&nbsp;Low back tension is a common ailment that can arise from various factors such as poor posture, prolonged sitting, or muscle tightness. In this blog post, we will explore two effective exercises aimed at alleviating low back tension and improving spinal alignment. These exercises are designed to help individuals experiencing discomfort due to mechanical issues.<h3>Understanding Low Back Tension</h3>The complexity of low back pain can often be attributed to various mechanical issues. However, focusing on achieving a "stacked" position of the rib cage over the pelvis can significantly reduce stress on the lower back. The following exercises can help relieve this tension.<figure id="figure-fztnrjolssimaeebyxd" class=""><img id="fztnrjolssimaeebyxd" src="https://media.gettyimages.com/id/512753579/photo/targeting-back-pain.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=XaKT8pGX-6n69YzS-Q8VKWqBnUY00-4WCSggNTAvfno=" alt="Physiotherapie Physio Physiotherapeut Sportphysiotherapie Manuelle Therapie Triggerpunkttherapie Trainingstherapie Rehabilitationsmaßnahmen Prävention Gesundheitsförderung Schmerztherapie Bewegungstherapie Mobilisation Rehabilitation" title="Physiotherapie Physio Physiotherapeut Sportphysiotherapie Manuelle Therapie Triggerpunkttherapie Trainingstherapie Rehabilitationsmaßnahmen Prävention Gesundheitsförderung Schmerztherapie Bewegungstherapie Mobilisation Rehabilitation" class="object-cover bg-gray-100" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/512753579/photo/targeting-back-pain.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=XaKT8pGX-6n69YzS-Q8VKWqBnUY00-4WCSggNTAvfno=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure> <h3>Exercise 1: Foam Roller/Towel Roll Exercise</h3>Setup: - Lie on a firm surface with your legs hanging off the edge. Place a foam roller or rolled towels under your lower legs, adjusting the height until your hamstrings are engaged while your lower back remains flat on the surface.Progression 1: 1. Lie flat, pushing down with your legs to engage your hamstrings. 2. Breathe slowly, completing 5-10 cycles of exhaling for 5-10 seconds, pausing, and then inhaling. 3. Keep your knees aligned with your hips and engage your side abs slightly at the end of each exhale.Progression 2 (Advanced): 1. Pull one leg back to approximately 90 degrees. 2. Gently press down (3-4/10 effort) to feel your hamstring engage while reaching slightly overhead with the opposite arm—ensure your low ribs do not flare. 3. Hold this position while exhaling, feeling your side abs engage. Repeat on both sides for 5-10 breath cycles, reducing the elevation of the roller or towels over time.<h3>Exercise 2: Wall and Chair Exercise</h3>Setup: - Stand about a foot away from a wall, ensuring your heels align with your toes and your feet are straight ahead. Maintain flat feet with pressure on the inner heel and ball of the foot.Execution: 1. Push your ribs back slightly while reaching towards a chair. 2. Keep your lower and mid-back flat against the wall. 3. Exhale while reaching further, ensuring your side abs engage; if not, exhale for a longer duration. 4. Inhale silently for 5 seconds. Some individuals may find it necessary to lift their upper back slightly from the wall to maintain proper form without leaning forward.Recommendation:&nbsp;Perform two sets of the prescribed repetitions for each exercise.<h3>Conclusion</h3>Incorporating these exercises into your routine can help alleviate low back tension, enhance mobility, and promote long-term spinal health. For more structured guidance, consider exploring a beginner body restoration program that includes additional exercises.By regularly practicing these exercises, you can significantly contribute to a healthier back and improved overall well-being.If you need help getting on track, reach out and we get you started! Love,Sam-----------------------------------------------------------------------------------Keywords: low back tension, back exercises, spinal alignment, foam roller, wall exercise, physical therapy, health and wellness.

Effective Exercises to Relieve Low Back Tension

|| Category: Nutrition &amp; Supplementation ||&nbsp;While other macronutrients are also as important, one stands out above the rest for its critical role in building muscle, repairing tissues, and supporting countless metabolic processes: protein. In this post, we’ll explore why you might need to increase your protein intake, how it benefits your body, and practical tips to incorporate more high-quality protein into your daily meals.<h3>1. Protein’s Essential Roles</h3><ul><li>Muscle Repair &amp; Growth: Every time you strength-train or engage in high-intensity exercise, tiny tears occur in muscle fibers. Protein provides the amino acids necessary to rebuild and strengthen these fibers, leading to muscle growth and improved performance.</li><li>Hormone &amp; Enzyme Production: Many hormones (like insulin and growth hormone) and enzymes are protein-based molecules. Adequate protein ensures your body can synthesize these regulators for optimal metabolism and recovery.</li><li>Immune Function: Antibodies are proteins that defend against pathogens. Higher protein intake supports a robust immune system, helping you stay healthy through intense training phases or stressful periods.</li></ul><h3>2. Signs You May Need More Protein</h3>1. Persistent Muscle Soreness &amp; Slow Recovery: If your muscles feel unusually sore or take days to bounce back, upping protein can accelerate repair. 2. Loss of Strength or Muscle Mass: Unintended strength declines or muscle wasting, especially during calorie deficits, indicate insufficient protein to preserve lean tissue. 3. Frequent Illness or Delayed Healing: Struggling with colds, infections, or slow wound healing may point to compromised immune support from low protein intake. 4. Increased Cravings &amp; Unstable Energy: Protein helps stabilize blood sugar. If you experience energy crashes or relentless snack cravings, more protein could smooth out your fuel levels.<figure id="figure-5hplmh6vpmb9ltqt7"><img id="5hplmh6vpmb9ltqt7" src="https://media.gettyimages.com/id/1309071174/photo/female-runner-suffering-from-hamstring-strain.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=A4-czw1veO883ecXxIRKOt0StWhUuQ_4SEdC0gw1MGY=" alt="Female runner suffering from hamstring strain." title="Female runner suffering from hamstring strain." class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1309071174/photo/female-runner-suffering-from-hamstring-strain.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=A4-czw1veO883ecXxIRKOt0StWhUuQ_4SEdC0gw1MGY=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>3. How Much Protein Is Enough?</h3>General Health: 0.8–1.0 g per kg of body weight per day. Active Lifestyles: 1.2–1.6 g/kg per day to support training load and recovery. Strength &amp; Muscle Building: 1.6–2.2 g/kg per day for those focused on hypertrophy or intense athletic performance.Example: A 70 kg individual aiming for muscle growth might target 112–154 g of protein daily (1.6–2.2 g/kg × 70 kg).<h3>4. Top Protein Sources</h3>| Source &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; | Protein (per 100 g) | Notes &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;| | ----------------------- | ------------------- | ----------------------------- ----| | Chicken breast &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;| 31 g &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;| Lean, versatile &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;| | Salmon &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; | 25 g &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;| Rich in omega‑3s &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; | | Greek yogurt &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; | 10 g per 100 g &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; | Contains probiotics &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; | | Cottage cheese &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; | 11 g per 100 g &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; | Slow‑releasing casein protein &nbsp; &nbsp; | | Eggs &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;| 6 g per large egg &nbsp; &nbsp; &nbsp;| Complete amino acid profile &nbsp; &nbsp; &nbsp; | | Lentils (cooked) &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; | 9 g &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; | High in fiber &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;| | Tofu &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;| 8 g &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; | Plant‑based, versatile &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; | | Protein powder &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;| 20–25 g per scoop &nbsp; | Rapid absorption post-workout &nbsp;|<h3>5. Practical Tips to Boost Protein Intake</h3>Start Your Day Strong: Add Greek yogurt, cottage cheese or eggs to breakfast.&nbsp; Smart Snacking: Keep high‑protein snacks on hand—jerky, nuts, cheese sticks, or protein shakes—to bridge meals. Portion Size: A quick tip is that your plate should be 1/2 veggies , 1/4 protein and 1/4 carbs for energy optimisation. You can tweek these proportions for finetuning your goals. Blend It In: Incorporate protein powders into smoothies, oatmeal, or even pancake batter for a boost. Mix Plant &amp; Animal Proteins: Combine both sources to ensure a complete amino acid profile in plant‑based meals (ex. chicken and quinoa).&nbsp;<img id="dia3to0kramb9lunyq" src="https://media.gettyimages.com/id/1823122687/photo/woman-in-jeans-and-shirt-holding-measuring-spoon-with-portion-whey-protein-powder-above.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=lEMuwo6qXuDdLnB83b3iWqzH9UMBOjPXLgndeDtGBHs=" alt="Woman in jeans and shirt holding measuring spoon with portion whey protein powder above plastic jar on white wooden table with shaker, banana and apple fruit. Process of making protein drink" title="Woman in jeans and shirt holding measuring spoon with portion whey protein powder above plastic jar on white wooden table with shaker, banana and apple fruit. Process of making protein drink" class="object-cover bg-gray-100" style="aspect-ratio: 16/9; object-position: 100% undefined%;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="100%" data-positiony="undefined%" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1823122687/photo/woman-in-jeans-and-shirt-holding-measuring-spoon-with-portion-whey-protein-powder-above.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=lEMuwo6qXuDdLnB83b3iWqzH9UMBOjPXLgndeDtGBHs=" data-mce-style="aspect-ratio: 16/9; object-position: 100% undefined%;"><h3>6. Timing &amp; Distribution</h3>Even Distribution: Aim for 20–30 g of protein every 3–4 hours to maximize muscle protein synthesis throughout the day. Post-Workout Window: Consume 20–40 g of low fat protein within 1 hour after training to jump‑start recovery.<h3>Final Thoughts</h3>Protein is the cornerstone of strength, recovery, and overall health—especially if you’re active, recovering from injury, or aiming to improve body composition. By assessing your current intake, choosing high‑quality sources, and spreading protein evenly across meals, you’ll support your training goals, protect your muscles and joints, and enjoy more stable energy and immune resilience.If you have specific health concerns or want a personalized nutrition plan, reach out for a consultation. We tailor dietary and movement strategies to help you thrive—inside and out. Love,&nbsp;Sam Kewords: protein, macro nutrition, bioavailability, vegan protein, whey protein, amino acids, peptides, digestion -----------------------------------------------------------------------------------ArticlesJäger, R. et al. (2017). “International Society of Sports Nutrition Position Stand: protein and exercise.” Journal of the International Society of Sports Nutrition, 14:20. Phillips, S. M. et al. (2016). “Dietary protein to support muscle hypertrophy.” Sports Medicine, 46(Suppl 1):S1–S10. Campbell, W. W. &amp; Leidy, H. J. (2007). “Dietary protein and resistance training effects on muscle and body composition in older persons.” Current Opinion in Clinical Nutrition &amp; Metabolic Care, 10(1): 91–95. Schoenfeld, B. J. &amp; Aragon, A. A. (2018). “How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution.” Journal of the International Society of Sports Nutrition, 15:10. Van Vliet, S., Burd, N. A. &amp; van Loon, L. J. C. (2015). “The skeletal muscle anabolic response to plant- versus animal-based protein consumption.” Journal of Nutrition, 145(9):1981–1991. Deutz, N. E. P. et al. (2014). “Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group.” Clinical Nutrition, 33(6):929–936.

Why You Probably Need More Protein

|| Category: Health &amp; Testing ||&nbsp;Hormones play a crucial role in women's health, influencing everything from mood and energy levels to metabolism and reproductive health. Understanding how these hormones work can help you navigate different life stages. Let’s dive into the key hormones that regulate female health and their functions.<h3>1. Estrogen: The Feminine Powerhouse</h3> Estrogen is the primary female sex hormone, responsible for the development of secondary sexual characteristics like breasts and wider hips. It plays a vital role in the menstrual cycle, bone health, and cardiovascular function.- Produced mainly by the ovaries, but also by the adrenal glands and fat cells. - Regulates the menstrual cycle and supports pregnancy. Helps maintain bone density and skin elasticity. - Imbalances can lead to symptoms like irregular periods, mood swings, and increased risk of osteoporosis. - Seed cycling: Flaxseeds and pumpkin seeds can support estrogen levels in the first half of the cycle, while sesame and sunflower seeds help balance progesterone in the second half. - Leafy greens: Cruciferous vegetables like kale and broccoli support estrogen detoxification and balance. <h3>2. Progesterone: The Pregnancy Hormone </h3>Progesterone works alongside estrogen to regulate the menstrual cycle and is essential for maintaining pregnancy.- Produced mainly in the ovaries after ovulation and in the placenta during pregnancy. - Prepares the uterus for implantation of a fertilized egg. Supports early pregnancy and prevents uterine contractions. - Low levels can cause menstrual irregularities, PMS, and difficulty conceiving. - Seed cycling: As mentioned, sesame and sunflower seeds can help naturally support progesterone levels in the second half of the menstrual cycle. <h3>3. Testosterone: The Unsung Hero in Women’s Health </h3>While commonly known as a male hormone, testosterone plays a crucial role in female health as well.- Produced in small amounts by the ovaries and adrenal glands. - Supports libido, muscle strength, and energy levels. - Low levels can lead to fatigue, low libido, and mood changes. - High levels, often seen in conditions like PCOS (Polycystic Ovary Syndrome), can cause acne, excessive hair growth, and irregular periods. <h3>4. Follicle-Stimulating Hormone (FSH) &amp; Luteinizing Hormone (LH): The Cycle Regulators</h3> These two hormones work together to regulate the menstrual cycle and fertility.- FSH stimulates the growth of ovarian follicles (which contain eggs) in the ovaries. - LH triggers ovulation and helps form the corpus luteum, which produces progesterone. - Imbalances can lead to fertility issues and irregular cycles. <figure id="figure-ry3jqaorgsm71lthdd"><img id="ry3jqaorgsm71lthdd" src="https://cdn.durable.co/blocks/2ToMUdrRUXmxETJXndwmBIWwO0qxiGDmsYvANTUWM5EmqKF3dnOTRyN2U6dG6R6v.jpg" alt="Manual therapy for back pain in a modern clinic in Lech Trigger point therapy on the shoulder by experienced physiotherapist Sports physiotherapy session with a skier recovering from a knee injury Lymphatic drainage treatment with relaxing lighting Kinesio taping on the lower back for muscle support Electrotherapy session with professional equipment Home visit physiotherapy session for post-surgery recovery Telerehabilitation session via laptop and exercise band" title="Manual therapy for back pain in a modern clinic in Lech Trigger point therapy on the shoulder by experienced physiotherapist Sports physiotherapy session with a skier recovering from a knee injury Lymphatic drainage treatment with relaxing lighting Kinesio taping on the lower back for muscle support Electrotherapy session with professional equipment Home visit physiotherapy session for post-surgery recovery Telerehabilitation session via laptop and exercise band" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/2ToMUdrRUXmxETJXndwmBIWwO0qxiGDmsYvANTUWM5EmqKF3dnOTRyN2U6dG6R6v.jpg" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"></figure><h3>5. Cortisol: The Stress Hormone</h3> Cortisol, produced by the adrenal glands, is essential for managing stress, metabolism, and immune function.- Chronic stress can lead to elevated cortisol levels, contributing to weight gain, anxiety, and hormonal imbalances. - Low cortisol (often seen in adrenal fatigue) can cause extreme fatigue, low blood pressure, and brain fog. - Long-term use of cortisone tablets or creams can disrupt the normal adrenal axis, which regulates cortisol production, leading to adrenal insufficiency or dependency. - Balancing stress through sleep, exercise, and mindfulness can help regulate cortisol levels. <h3>6. Insulin: The Blood Sugar Regulator</h3> Insulin, produced by the pancreas, helps regulate blood sugar levels and energy production. - Essential for metabolism and fat storage. - Insulin resistance, common in PCOS, can lead to weight gain, increased hunger, and increased risk of type 2 diabetes. - A balanced diet, rich in protein, fiber, and healthy fats, can help keep insulin levels stable.<h3> 7. Thyroid Hormones: The Metabolism Managers</h3> The thyroid gland produces hormones (T3 and T4) that regulate metabolism, energy levels, and body temperature.- Hypothyroidism (low thyroid function) can cause fatigue, weight gain, hair thinning, and depression. - Hyperthyroidism (overactive thyroid) can lead to weight loss, anxiety, and irregular heartbeats. - Gluten sensitivity can trigger autoimmune thyroid conditions like Hashimoto’s disease, so a gluten-free diet may help some individuals. <h3>8. Prolactin: The Breastfeeding Hormone</h3> Prolactin is responsible for milk production in breastfeeding women but also plays a role in reproductive health.- Produced by the pituitary gland. - High levels outside of pregnancy can disrupt ovulation and menstrual cycles. - Chronic stress and certain medications can increase prolactin levels. <h3>How to Keep Your Hormones in Balance </h3>Hormonal balance is essential for overall health. Here are some lifestyle tips to support optimal hormone function:- Eat a nutrient-dense diet: Focus on whole foods, healthy fats, lean protein, and fiber to support blood sugar and hormone balance. - Manage stress: Practice mindfulness, meditation, and deep breathing to reduce cortisol levels. - Get quality sleep: Aim for 7-9 hours of restful sleep per night to support hormone production. - Exercise regularly: Engage in a mix of strength training, cardio, and yoga to support metabolic and reproductive health. Low intensity is preferred! - Avoid endocrine disruptors: Reduce exposure to chemicals in plastics, cosmetics, and processed foods that can interfere with hormone function. -Consider hormone testing: Tests like the DUTCH test can assess cortisol, estrogen, progesterone, and testosterone. Additional tests like thyroid panels (TSH, T3, T4, and antibodies), insulin, and fasting glucose can help identify other hormonal imbalances.If you have any questions managing your hormones, please reach out and we help you get rid of long lasting issues.Love,Sam&nbsp; Keywords: female hormone balance, estrogen and progesterone function, hormonal imbalance symptoms, seed cycling for hormones, pcos and hormone regulation, natural hormone support, cortisol and stress management, thyroid health in women, hormone testing for women, insulin resistance and pcos---------------------------------------------------------------------------Articles:Azziz, R., Carmina, E., Dewailly, D., Diamanti-Kandarakis, E., Escobar-Morreale, H.F., Futterweit, W., Janssen, O.E., Legro, R.S., Norman, R.J., Taylor, A.E. and Witchel, S.F., 2006. Positions statement: criteria for polycystic ovary syndrome. Fertility and Sterility, 86(1), pp. S33-S36. Burger, H.G., 2002. Androgen production in women. Fertility and Sterility, 77(Suppl 4), pp. S3-S5. Chrousos, G.P., 2009. Stress and disorders of the stress system. Nature Reviews Endocrinology, 5(7), pp.374–381. Della Corte, L., Barra, F., Borgato, S., Fichera, M., Morini, D., Manodoro, S., Ferrero, S., Napolitano, R. and Bifulco, G., 2020. The role of lifestyle and diet in women with PCOS: an evidence-based review of clinical trials. Journal of Clinical Medicine, 9(10), p.3461. Gluckman, P.D. and Hanson, M.A., 2006. Developmental origins of disease paradigm: a mechanistic and evolutionary perspective. Pediatric Research, 61(2), pp.254–260. Hall, J.E., 2016. Guyton and Hall Textbook of Medical Physiology. 13th ed. Philadelphia: Elsevier. Melmed, S., Auchus, R.J., Goldfine, A.B., Koenig, R.J. and Rosen, C.J., 2022. Williams Textbook of Endocrinology. 14th ed. Elsevier. Panth, N., Gavarkovs, A., Tamez, M. and Mattei, J., 2018. The influence of diet on fertility and the implications for public health nutrition in the United States. Frontiers in Public Health, 6, p.211. Pearce, E.N., 2011. Update in lipid alterations in subclinical hypothyroidism. The Journal of Clinical Endocrinology &amp; Metabolism, 97(2), pp.326–333. Rossmanith, W.G. and Seifert-Klauss, V., 2007. The impact of progesterone in women’s health. Climacteric, 10(S2), pp.3–8. Spritzer, P.M., 2020. Polycystic ovary syndrome: reviewing diagnosis and management of metabolic disturbances. Arquivos Brasileiros de Endocrinologia &amp; Metabologia, 64(3), pp.236–246. Wurtman, R.J. and Wurtman, J.J., 1995. Brain serotonin, carbohydrate-craving, obesity and depression. Obesity Research, 3(S4), pp.477S–480S.

Male & Female Hormones Explained

|| Category: Fitness &amp; Physiotherapy ||&nbsp;Before you hit the piste, carving turns and riding powder, a quick warm-up can make a huge difference in both performance and injury prevention. Spend just 10 minutes on these six stretches to prepare your body for everything the mountain throws at you.<h3>&nbsp; 1. Child’s Pose</h3> Why it matters: Gently opens the low back and hips, easing any stiffness from travel or daily life.How to do it: Kneel on the mat and sit back onto your heels. &nbsp; Knees on the outide of the mat, big toes touching.Walk your hands forward, lowering your chest toward the floor. Rest your forehead on the ground or a block. Breathe deeply for 60 seconds, feeling the stretch along your spine and hips.<figure id="figure-n7b3dyygnpmb9ja8ul"><img id="n7b3dyygnpmb9ja8ul" src="https://cdn.durable.co/blocks/25OpLgD0aGTIKpnbaFPXWFteKDuV6S5dGCVVGHoCG6uxmQ5ceSHJAvAljqv5xJ1h.jpg" alt="" title="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/25OpLgD0aGTIKpnbaFPXWFteKDuV6S5dGCVVGHoCG6uxmQ5ceSHJAvAljqv5xJ1h.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure> &nbsp;<h3> 2. Puppy Pose</h3> Why it matters: Targets the shoulders and upper spine, improving reach and balance when you lean into turns. How to do it:From hands and knees, walk your hands forward and let your chest drop toward the floor. Keep hips over knees and focus on sliding your chest down without collapsing your lower back. Hold for 60 seconds, breathing into the stretch across your shoulders.<figure id="figure-vnw73a814mmb9j8f9h"><img id="vnw73a814mmb9j8f9h" src="https://cdn.durable.co/blocks/37SO2hE2XRVyClVuoqcBsKNe2MsCwr3AnOzKlMklBkU6CAyXA7GWHo7THfAgiMWM.jpg" alt="" title="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/37SO2hE2XRVyClVuoqcBsKNe2MsCwr3AnOzKlMklBkU6CAyXA7GWHo7THfAgiMWM.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure> &nbsp;<h3> 3. Yogi Squat&nbsp;</h3> Why it matters: Opens the hips and groin, helping you maintain a strong, low center of gravity on your board. How to do it:Stand with feet wider than hip‑distance, toes slightly turned out. Bend your knees and sink your hips toward the ground, bringing your palms together at chest level. Use your elbows to gently press your knees apart. Stay for 60 seconds, keeping your chest lifted.<figure id="figure-8q8tfgaymbmb9j4j2n"><img id="8q8tfgaymbmb9j4j2n" src="https://cdn.durable.co/blocks/1dtr2jVQaQbE4SA13KfbSwieDEElE8QOnKjTL5FNkj29VLJ68dT5MmLSwlQyW7jj.jpg" alt="" title="" class="object-cover bg-gray-100" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/1dtr2jVQaQbE4SA13KfbSwieDEElE8QOnKjTL5FNkj29VLJ68dT5MmLSwlQyW7jj.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure> <h3> 4. Kneeling Adductor Stretch</h3> Why it matters: Lengthens the inner thighs, aiding smooth weight shifts between edges. How to do it:Kneel on your right knee with the left leg extended to the side. Keep the left foot flat and toes pointing forward. Shift your hips back and down, feeling the stretch along your inner thigh. Hold for 30 seconds, then switch sides.<figure id="figure-tu0c55ddfemb9jgz2l"><img id="tu0c55ddfemb9jgz2l" src="https://cdn.durable.co/blocks/2cEgLB2P1iBtJA6sLMldB4ixrH32L5O7ErpFAifl3MJzBnHzPHQMbnXGKthYzo0C.jpg" alt="" title="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/2cEgLB2P1iBtJA6sLMldB4ixrH32L5O7ErpFAifl3MJzBnHzPHQMbnXGKthYzo0C.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3> &nbsp; 5. 90/90 Hip Stretch</h3> Why it matters: Improves rotational mobility in both hips—key for twisting into and out of turns. How to do it:Sit with your right leg bent at 90° in front and left leg bent at 90° behind. Keep both knees stacked and feet flexed. Lean forward over your front leg to intensify the stretch, then rotate your torso toward the back leg. Hold each position for 30 seconds, then swap sides.<figure id="figure-7yfa91ie2hmb9j44b8"><img id="7yfa91ie2hmb9j44b8" src="https://cdn.durable.co/blocks/2auyCbtSunTC5YHd937kbn1LqDiULGWhYcXQIhk0TQJyz6zas2eGDzb0fNPdZ9Zi.png" alt="" title="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/2auyCbtSunTC5YHd937kbn1LqDiULGWhYcXQIhk0TQJyz6zas2eGDzb0fNPdZ9Zi.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3> &nbsp; 6. Lying Back Rotation</h3> Why it matters: Mobilizes the thoracic spine, helping you maintain balance and recover from falls. How to do it:Lie on your back with knees bent and feet flat. Stretch your arms out to a T, palms down. Slowly lower both knees to one side, keeping shoulders grounded. Hold for 30 seconds, then switch directions.<figure id="figure-ivtbpq8on7mb9jj3jb"><img id="ivtbpq8on7mb9jj3jb" src="https://cdn.durable.co/blocks/32pE4zojMWFY1zYihnAsUoqALRo1zwmL7y5OQYlJCKCe36oZNjWCWgIJdthPpJD0.jpg" alt="" title="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/32pE4zojMWFY1zYihnAsUoqALRo1zwmL7y5OQYlJCKCe36oZNjWCWgIJdthPpJD0.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3> &nbsp; Pro Tips for Maximum Benefit</h3>- Warm up dynamically - Come out of the pose calmly &nbsp;- Never - go - into - pain With these six targeted stretches in your pre-ride routine, you’ll enjoy sharper turns, stronger riding and you will lower your chances off getting injured! Safe shredding!Love,Sam Keywords: physiotherapy, exercises, mobility, stretching, mobility snowboarding, snowboarding warm-up, warm-up

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