Ignite Health Wellness & Performance

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Ignite Health Wellness & Performance

PhD Nutrition. Clinical exercise science. Health checks, blood analysis, microbiome, food sensitivity, & sports performance consultants.

Offering online and in-person personal coaching/training. Contact us to book a free consultation today

12/09/2025

What a fantastic day spent with the team at DS Smith!

As the founder of Ignite Health Wellness and Performance, I get to work with businesses and their amazing shift workers, helping them take control of their health.

Today, we had an interactive session all about optimising their sleep and nutrition to work with their
demanding schedules, not against them.

We explored simple yet effective strategies to align their circadian rhythm, leading to better energy, sharper concentration, and a stronger immune system.

My goal is always to help businesses like this reduce sick days, increase productivity, and create a safer, more engaged workforce.

Thank you, DS Smith, for the opportunity to share this vital knowledge with your team.

This is the kind of work I love to do. If you have a team of shift workers and want to see these kinds of results, feel free to reach out.

06/09/2025

💪 Muscle is your body’s ultimate health protector.

It’s not just about looking toned, muscle acts like a health engine. It helps regulate blood sugar, keeps your metabolism strong, balances hormones, and reduces inflammation (Wolfe, 2006).

People with more muscle are less likely to develop type 2 diabetes, heart disease, or age-related decline in memory and mobility (Srikanthan & Karlamangla, 2014).

Muscle produces special proteins called myokines that lower inflammation and support your immune system (Pedersen & Febbraio, 2012).

The best part? You don’t need extreme training. Regular, consistent strength workouts are enough to build muscle that protects your health for life (Phillips, 2007).

✨ More muscle = more energy, resilience, and longevity. Start now, your future self will thank you.

Send us DM or 📧 contact@ignitehwp.co.uk to book your personalised training plan. 💪
 

01/09/2025

Success isn’t just about being naturally gifted, it’s about the effort you put in when no one’s watching. 💪

Consistency, dedication, and discipline will always outshine raw talent that isn’t nurtured.

30/08/2025

Start your day with purpose ✔️
Let your decisions be guided by hope, not fear.

27/08/2025

🍽️ What 30g of Protein Looks Like

Ever wondered what 30 grams of protein looks like on your plate?
We’ve broken it down using familiar foods like cottage cheese, salmon, chicken, whey protein, chickpeas, eggs, and edamame beans, so you can see how much you need to hit your goal.

But why does protein matter so much?

Protein is a vital macronutrient that supports nearly every system in your body, not just muscle gains. Here’s why it deserves a starring role on your plate:

✅ Muscle Repair & Growth After exercise, protein provides the amino acids needed to rebuild and strengthen your muscles.

✅ Satiety & Weight Management Protein keeps you fuller for longer and burns more calories during digestion (higher thermic effect), which supports fat loss and appetite control.

✅ Hormones & Enzymes Many essential hormones and enzymes that regulate metabolism, mood, and recovery are made from protein.

✅ Immune Function Your immune system relies on proteins like antibodies to fight off illness and recover from stress or infection.

✅ Bone Health Adequate protein helps maintain bone density, especially when paired with calcium and vitamin D.

🔁 Pro Tip: Spread your protein across the day, not all at once. This helps optimise muscle protein synthesis and recovery.

Want to dive deeper? Check out these science-backed sources:

Phillips & Van Loon (2011) – Protein for athletes

Paddon-Jones et al. (2008) – Protein & weight management

Rizzoli et al. (2017) – Protein & bone health

Mamerow et al. (2014) – Protein distribution & synthesis

25/08/2025

Start your day with positivity! 🌞

Let this quote from Deep Roy remind you that good things happen when you stay positive and find inspiration within yourself.

23/08/2025

🌞 Morning Motivation 🌞

Patience isn’t just waiting, it’s understanding. 💛

Start your day with a calm mind and an open heart. ✨

20/08/2025

Did you know that cocoa might do more than just satisfy your sweet tooth? 🍫
 Recent research shows that cocoa rich in natural compounds called flavanols can actually help your brain stay sharper and more focused.

👉 In a randomized, double-blind, placebo-controlled study of 18 healthy young men, scientists tested whether flavanol-rich cocoa could improve cognitive performance (Tsukamoto et al., 2025; PMID: 40493074).

Participants took either high flavanol cocoa (500 mg) or low flavanol cocoa (50 mg) an hour before doing a workout combined with a mental focus task.
✨ What happened?
• At rest, those who consumed flavanol-rich cocoa responded faster and showed better attention control compared to the low-cocoa group.
• During exercise, they still performed better, showing quicker reaction times and less cognitive fatigue under physical and mental stress.

📌 Takeaway: Just one serving of flavanol-rich cocoa may support both the mind and body, helping you think faster and stay focused even during activity (PMID: 40493074).

This research highlights how nutrition and performance are closely connected. Small dietary choices, like adding flavanol-rich cocoa, can make a difference in how your brain and body function together.

✅ How to use this in real life:
•Add a tablespoon of high-quality unsweetened cocoa powder into your morning smoothie.

•Sprinkle a little dark chocolate (70%+) over yogurt, oats, or fruit.

•Swap your regular snack for a piece of dark chocolate to fuel both mood and brainpower.

Small, simple changes can bring the benefits of this research straight into your everyday routine.

 

Address

Riverside, Makeney Road, Milford, Belper
Derby
DE560RU

Website

http://www.ignitehwp.co.uk/

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