The Team Valley Wellness Centre

12/10/2025

07/10/2025

It pays to be wise and listen to your body.

07/09/2025

A recent reminder... hang onto your lean muscle mass, and keep moving no matter what your age!!

A very interesting new study* just came out. It involved patients with sarcopenia, which means they had low muscle mass, who were going in for liver surgery. A very serious procedure.

One group of the patients underwent a prehab program. For 6 weeks prior to surgery, they walked 7 days a week and lifted weights twice a week. They also got nutritional consulting and took amino acid supplements.

The other group, the control group, did nothing. They just waited for their surgery to happen and then got surgery. Then the authors compared the complication rate for each group.

Almost 50% of the control group had postoperative complications.

Just 10% of the prehab group had complications. They had much better results.

Prehab is a novel concept in the conventional medical world. Yet, of course, here in the Primal world and other adjacent communities, we have always talked about getting ahead of problems before they occur.

What’s funny is this so-called prehab program is very similar to what anyone should be doing on a regular basis just to be healthy: walking every day, lifting heavy things twice a week, eating plenty of protein and a nutrient-dense diet. That is the bare minimum. That is what our genes expect from us.

And it turns out that that is so shockingly physiologically normal, so in line with what our bodies expect from us that, you can take unhealthy people who need serious liver surgery, have them do a basic program for six weeks, and almost eliminate their risk of serious complications from high-risk surgery. That is how fundamental it is.

That is how quickly we can make a difference in our lives—or in the lives of those around us who might not have all the knowledge we do—just by making a few minor changes to our diet and exercise.

Living this way makes you more robust in the face of anything that might affect you.

*doi: 10.1001/jamasurg.2025.3102

03/09/2025

I’m using this rainy Wednesday to put together an updated information page on the benefits of Omega 3 fish oil supplements for the clinic website. Bear is helping… 😁

26/08/2025

Here's a great article on some of the many benefits of walking.... Have you managed to get out for a walk today?

By the time you've finished reading this, you'll almost certainly want to get out of your seat!

02/08/2025

Catching up with Lockie and Mike for a Friday night tune up to help ensure the guys are firing on all cylinders ahead of the Tyne Tees Tigers’ big knockout final against the Glasgow Sharks tomorrow.

Light it up guys, and ‘Carn the Tiges!’

24/07/2025

Yep, we love a good push up.

It often seems like exercise strategies can get a little over complicated, when in fact some of the simple tried and tested things we can all do at home deliver fantastic results. Happy 'Push - Upping'!

Push-ups are one of the simplest, most effective full-body movements you can do. They build strength in your chest, shoulders, triceps, core and even your glutes if you’re doing them right. No gym, no gear, just you and the ground. It’s a timeless exercise that delivers, no matter your age.

23/07/2025

Just sharing a little perspective on life following Mr Singh's death last week...

After a life shaped by grief and resilience, Singh began running at 89 and became an icon of endurance and joy

15/07/2025

Some of you will be aware that we have a slide celebrating Mr Singh's marathon achievements despite being aged 100 at the time.

We are saddened to hear of his passing, and salute someone who epitomised the concept of ageing well. Vale.

Singh’s east London running club confirms death in India of athlete thought to be first centenarian to run a marathon

11/07/2025

Chiropractic care is not just about pain relief. Ultimately, it focuses on helping people (including some of the worlds top athletes) perform at their best.

What does that look like for you? Being able to get to work? Living with good health and energy? Winning Wimbledon?

Either way: Eat Well, Move Well, Think Well and Stay Well!

31/05/2025

Love it!

Can you hold a 60-second plank? How about tying your shoelace in mid-air? Here’s how to test your fitness in every decade of life

28/05/2025

Here's one of the best articles on exercise and wellbeing that we've seen in a long time. Try giving some of these suggestions a go.

From preventing serious falls to being able to walk up stairs, it’s power – or how you use your strength – that will bring quality of life as you age