Posts

Supplements for Longevity: What Actually Works (And What Doesn’t)

Image
In a world full of anti-aging promises and wellness trends, it’s easy to waste money on flashy supplements with little real impact. But longevity isn’t built on hype—it’s supported by movement, sleep, nutrition, and stress resilience. That said, some supplements do hold up to the science . What works for most people: Omega-3s (EPA/DHA) – Reduce inflammation, support brain and joint health Vitamin D3 + K2 – Boost immunity, bone strength, and hormone balance Magnesium (Glycinate/Threonate) – Improve sleep, recovery, and nervous system function Creatine Monohydrate – Support muscle, cognition, and energy systems Protein Powder – Help meet daily protein needs, especially during training or recovery Context-dependent options: Ashwagandha, Rhodiola, CoQ10, collagen, and probiotics can be beneficial—but only when matched to your individual needs and goals. What to skip: NAD+ boosters, resveratrol, detox teas, fat-burners, and generic multivitamins often lack strong evidence or measurable...
Post a Comment
Read more

Women Over 40: How to Train, Eat, and Recover Differently to Stay Strong and Lean

Image
  After 40, the rules change. What worked in your 20s - cutting calories, pushing through fatigue, skipping rest - starts working against you. This isn’t failure. It’s biology. Hormonal shifts, declining muscle mass, increased insulin resistance, and elevated cortisol levels mean your body needs smarter strategies , not more effort. At this stage, strength training becomes non-negotiable —not just for aesthetics, but to combat muscle loss, protect joints, and build real energy resilience. Nutrition must shift too: More protein , especially at breakfast Smarter carb timing around workouts Healthy fats to support hormones Key micronutrients like magnesium and vitamin D And recovery? It’s no longer optional. Sleep, stress management, and nervous system health are now part of the training equation. This chapter of life isn’t about decline, it’s about redefining strength, energy, and confidence . It’s about working with your body, not against it. Your 40s can be your strongest, most...
Post a Comment
Read more

Training Through the Menstrual Cycle: How to Sync Workouts With Your Hormones

Image
  For generations, women were largely absent from sports science research. The complexity of the menstrual cycle was seen not as something to understand, but something to avoid, a variable that disrupted the clean lines of controlled data. As a result, much of what we knew about training, recovery, and nutrition was built on the physiology of men. Understanding the Menstrual Cycle: Estrogen and progesterone fluctuate across four phases: menstrual, follicular, ovulatory, and luteal. Each one affects energy, strength, and recovery differently. When you align training with these phases, you unlock greater consistency and performance. Follicular Phase: Strength and High-Intensity Training Shine Estrogen rises = high energy, sharper focus, better recovery. Ideal for progressive overload, HIIT, and skill work. This is your time to push harder. Ovulatory Phase: Peak Power and Performance Estrogen peaks. You’re likely to feel strongest and most agile. Great for max lifts, sprints, and expl...
Post a Comment
Read more

Strength Training for Women: Why It’s Non-Negotiable at Any Age

Image
  For too long, strength training meant something for men, bodybuilders, or athletes. But the science is clear: resistance training is non-negotiable for women, not just for aesthetic purposes, but also for maintaining hormonal health, bone density, metabolism, mental health, and overall longevity. This isn’t about lifting heavy for the sake of it. It’s about building a body that feels capable, resilient, and pain-free, from carrying your child to hiking a mountain or simply staying mobile and independent as you age. Here’s why strength training matters more than ever: Muscle acts like a metabolic organ: it supports blood sugar, insulin sensitivity, and fat metabolism. As estrogen declines with age, strength training becomes a key defence against muscle loss, osteoporosis, and metabolic slowdown. It helps you move better, prevent injury, and recover faster, all while boosting mood, sleep, and confidence. It’s not about “getting bulky.” It’s about ageing powerfully and thriving at e...
Post a Comment
Read more

Protein Needs for Women: Are You Eating Enough to Build Muscle?

Image
  Muscle isn’t just about aesthetics; it’s essential for longevity, strength, metabolism, and hormone health. But many women, even those who train regularly, continue to under-consume protein due to persistent myths, societal conditioning, or lack of education around what their bodies need. Why does this matter? Protein isn’t a “male” nutrient; it fuels muscle repair, recovery, satiety, and energy in both men and women It’s essential for bone density, blood sugar control, and metabolic function Without enough protein, your body prioritises survival, not muscle building Many women still fall short due to: Relying on protein rich food only at dinner, but skipping protein at breakfast or lunch Fearing it will make them “bulky” (it won’t, not without extreme lifting) Following outdated RDAs (0.8g/kg isn’t enough if you’re active) The science is clear: Active women benefit from 1.6-2.2g/kg of protein daily, ideally spread across meals for optimal muscle protein synthesis. Whether you’re...
Post a Comment
Read more

Creatine – Is It Safe for Women to Take?

Image
  In the ever-expanding world of supplements, few substances are as misunderstood as creatine, especially by women. Long associated with muscle-bound gym culture and male-targeted marketing, many women still ask: Is creatine safe for women? The answer is a resounding yes. Not only is it safe, but research shows it may be especially beneficial for women, supporting lean muscle mass, cognitive performance, hormonal health, and even healthy ageing. Women tend to have lower baseline levels of creatine, which means they may have even more to gain from supplementation. This blog explores what creatine is (and isn’t), addresses the bloating and weight gain myths, and breaks down its role across a woman’s lifespan, including menopause and beyond. Plus, we outline how to supplement safely and effectively using creatine monohydrate, the most studied and affordable form. In a world where women are encouraged to shrink, creatine helps them build strength, energy, confidence, and resilience. 👉...
Post a Comment
Read more

Why Warm-Up and Cool-Down Routines Are Crucial for Injury Prevention

Image
When it comes to training, most people focus on sets, reps, and intensity, but what about what happens before and after your workout? Warm-up and cool-down routines are not optional. They are essential tools for injury prevention, recovery, and sustainable performance. A proper warm-up prepares the body for what’s ahead: raising core temperature, improving tissue elasticity, increasing blood flow, and activating the right muscles. It primes your nervous system so your movements are safe and efficient. Cooling down helps your body shift from “go” mode to “heal” mode. It lowers heart rate, reduces inflammation, flushes out lactic acid, and restores muscle length, helping you recover faster and train consistently. Stop skipping the steps that protect your body. Read the full post to see how warm-up and cool-down routines can make or break your progress: https://tsquaredlab.com/blog/warm-up-and-cool-down-routines-for-injury-prevention/
Post a Comment
Read more