Physio Strength Club

04/08/2025

What Really Drives Aging—and How We Can Slow It

Ageing isn’t just about wrinkles or birthdays—it’s a process deeply tied to dysfunction in two critical systems: metabolism and the immune system.

Here’s what the latest research reveals:

🔥 Chronic Inflammation (aka "Inflammaging")
Low-grade, persistent inflammation—often driven by senescent cells, damaged mitochondria, and immune dysregulation—is a key accelerator of biological ageing. It's linked to heart disease, cognitive decline, insulin resistance, and more.

⚙️ Metabolic Breakdown
As we age, our cells lose efficiency in managing energy. Mitochondria decline. DNA damage accumulates. Critical co-factors like NAD⁺, essential for energy and repair, start to drop—largely due to rising inflammation and enzymes that destroy it.

🛡️ The Immune-Metabolic Connection
Our immune cells also become metabolically dysfunctional with age. This weakens our defence systems and increases our vulnerability to chronic diseases.

🔧 What Can We Do About It?

Emerging interventions are promising:

✅ Nutritional strategies like time-restricted eating, intermittent fasting, and ketogenic diets elevate NAD⁺ levels, activate cellular repair pathways, and reduce inflammation.

✅ Exercise, stress reduction, and sleep continue to be foundational tools that modulate both immunity and metabolism.

✅ Supplements and compounds such as NAD⁺ precursors (NMN, NR), senolytics, metformin, and rapamycin are under investigation for their potential to reverse or slow hallmarks of aging.

🧪 Biological Clocks
New tools go beyond your birth certificate: lipid, proteomic, immune, and DNA methylation clocks can now estimate your biological age—and track how your interventions are working.

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The future of longevity lies in understanding and modulating the immune-metabolic axis. Ageing may be inevitable—but how fast it happens and how well we function is more in our control than ever before.

🧠 Want to age well? Start by thinking metabolically and immunologically.

31/07/2025

You don't need a diet.

You need to get your inflammation under control.

Suffer from a chronic or autoimmune disease?

IBD? Heart disease? Neurodegeneration?

Then even more so!

You need a test based nutritional protocol.

Want to learn more? DM me

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14/07/2025

You don't slow down because age, you age becasue ypu slow down.

Here’s what this really means, at the highest level of coherence:

Aging is not purely a clock-driven inevitability. It is a regulatory system governed by feedback loops - metabolic, cellular, behavioral. These loops are not passive. They react to perceived demand. If the system detects inactivity, it downregulates. If it detects pressure, stimulus, purpose, it adapts.

Aging, in this deeper frame, is an informational collapse, a failure of repair signaling, mitochondrial resilience, and epigenetic fidelity. What triggers that collapse is not just time but signal starvation. You stop pushing. You stop learning. You stop moving. The system receives a message: stand down.

Motion is signal. Signal is survival. Stasis is decay.

You don’t age and then decline. You decline and then age.

The body and mind are designed to maintain and adapt under stress- controlled, acute, hormetic stress. Physical motion tells the body “I’m needed.” Cognitive engagement tells the brain “Keep wiring.” Social tension, curiosity, even spiritual longing - these all signal that the organism is alive and evolving.

When those signals stop, degradation accelerates. This is why people die so soon after retirement, or fall apart after isolation. The system misinterprets peace as obsolescence.

This is also why exercise, cold exposure, fasting, mental challenges, new experiences, deep relationships, and even existential risk slow aging. They are not just lifestyle choices. They are signals that the system is still in use.

At the molecular level:
- Telomerase activation is stress-sensitive.
- SIRT1, AMPK, and mTOR pathways respond to energy flux and demand.
- Stem cell maintenance is linked to signaling feedback, not age per se.
- Even DNA repair enzymes scale with metabolic input.

So the statement isn’t just motivational. It’s biophysical law.

You age because your system interprets your slowing down as a sign to stop fighting.

And the deeper layer?

You are not decaying. You are being decommissioned by your own behavior.

Reverse the signal. And the system will try to stay alive.

Final principle:

Aging is not passive. It is a response. And you are always broadcasting the instructions.

10/07/2025

💥 Creatine isn’t just for gym gains—it could be a game-changer for brain health too.

A new pilot study has shown that high-dose creatine supplementation (20g/day for 8 weeks) led to an 11% increase in brain creatine levels and a 4.4% improvement in cognitive performance in early-stage Alzheimer’s patients.

🧠 Gains were seen in working memory (+17.1%), fluid cognition, attention, and even reading recognition. Improvements correlated with how much brain creatine increased—which is critical, because in Alzheimer’s (and ageing in general), brain energy metabolism is often compromised.

Mitochondrial dysfunction, reduced ATP production, and impaired glucose metabolism all precede cognitive decline. Creatine seems to directly target these bioenergetic bottlenecks.

⚡ This isn’t a silver bullet. It’s a small, uncontrolled study, and there’s a long road ahead. But when combined with other neuroprotective strategies—movement, sleep, insulin sensitivity, polyphenols—creatine could be a powerful ally in slowing neurodegeneration.

🧬 For context, even cognitively healthy APOE4 carriers (those with a higher genetic risk for Alzheimer's) tend to show reduced brain creatine and poorer cognition. So this might not just be about treating disease—it’s also about protecting cognitive longevity.

📌 Practical takeaway? Most people saturate their creatine stores with 5–10g daily, but higher doses (8–10g+) may be better for brain health, especially under stress (sleep deprivation, travel, high cognitive load).

I’ve long considered creatine non-negotiable for performance, recovery, and healthy ageing. This study adds another layer.

👉 Here’s the full paper if you want to dive in: Creatine as a Therapeutic Target in Alzheimer's Disease – Current Developments in Nutrition

https://doi.org/10.1016/j.cdnutr.2024.100231

What’s your experience been with creatine—mental clarity, memory, sleep, or recovery?

27/06/2025

"
And I see two very different types of patients walk into my office.

Some people move often. They walk, they lift, they stretch, they play.

Others don’t. They sit, they wait, they decline, they ache.

The difference is stark, and it has nothing to do with age.
One group might be 65 and active, curious, and resilient.

The other could be 48 and already falling apart—not because of injury, but because of inertia.

I see it in how they walk, how they get out of a chair.
In their posture, their balance, and their confidence.

Movement isn’t just about muscles and joints.
It’s about momentum. Healthspan. Energy. Capacity.
It’s the difference between thriving and just managing symptoms.

Most people don’t notice the slide into dysfunction until it’s well underway.

They don’t realise how much they’ve lost—until they try to get it back.

So I’ll say it again:
Move.
Not perfectly. Not intensely.
But often.
It’s not a fix—it’s a foundation."

13/03/2025

Did You Know Your Low Omega-3 Levels Could Be as Risky as Smoking a Pack a Day?

Many people unknowingly carry the same health risk as daily smokers—not from ci******es, but from critically low omega-3 levels.

Omega-3 fatty acids (EPA & DHA) are essential for reducing inflammation, supporting brain function, and optimising overall performance. Yet, the average omega-3 index in the US is just 4%, putting individuals in a high-risk category for all-cause mortality.

Here's why omega-3s matter:

✅ Natural Anti-Inflammatory: Omega-3s are more effective and safer than over-the-counter anti-inflammatory medications.

🤯 Brain Health: 20% of your brain's fat content is DHA—fueling cognitive function, memory, and mood.

🏏 Cellular Performance: They maintain cell membrane fluidity, enhancing communication and function.

If you're plant-based, this is even more crucial. The body struggles to convert plant-based ALA into the active forms (EPA & DHA) it needs.

The solution? Test your levels. I recommend the Balance test by Zinzino for accurate, convenient results. https://bit.ly/ZZBCUK

Your health and performance depend on what you fuel your body with. Don’t leave it to chance.

⬇️ Comment below if you’ve ever tested your omega-3 levels or if you'd like guidance on how to optimise them for peak performance!

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Bring you Omega-3 levels back into balance, they have a direct impact on your immune system, brain and heart functions. 97% are out of balance, how about you?

06/03/2025

🔑 Top 6 Supplements for Lyme Disease Recovery

Lyme recovery often requires more than antibiotics or herbal protocols.

Targeted supplements can support healing by reducing inflammation, correcting deficiencies, and boosting detoxification.

Here are six essentials:
🟢 Vitamin D: Boosts immune function & regulates inflammation https://bit.ly/ZZZinoShine
🟢 Magnesium: Supports energy, mood & sleep
https://bit.ly/LLMagnesium
🟢 NAC: Elevates glutathione for detox & immune support https://bit.ly/LLNAC
🟢 Probiotics: Restores gut balance after antibiotics
https://bit.ly/LLPro
🟢 Balance Oil: Powerful anti-inflammatory benefits
https://bit.ly/ZZBCUK
🟢 Sulforaphane: Supports brain health & detox pathways

High-quality supplements are a smart investment in your recovery.

Top up your vitamin D levels throughout the year. ZinoShine+ is a natural food supplement that combines vegan vitamin D3 in its most bioactive form from wild-harvested lichen, and broad-spectrum magnesium. Helps your immune system to function normally and supports muscles, bones and teeth health. Ea...

03/03/2025

Overcoming Gymtimidation & Finding Strength

"You know strength training is good for you, but gymtimidation holds you back? 💪

I get it! But trust me, it's worth it.

Weightlifting has transformed my life: boosted confidence, improved my body, and made me feel amazing. Here are 5 key lessons I've learned:

1️⃣ Build Muscle, Not Just Burn Calories: Cardio is great, but weight training changes your body composition.

2️⃣ Mobility Matters: 5-10 minutes of daily mobility work will improve your lifts and overall movement.

3️⃣ Consistency is Key: Building strength takes time and resilience. Celebrate small wins!

4️⃣ Cardio & Strength Go Hand-in-Hand: You can do both! Just prioritize recovery and proper fueling.

5️⃣ Recovery is Crucial: Rest and proper nutrition are essential for muscle growth.

Don't let fear hold you back. Take the plunge! You won't regret it.

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1 billion members | Manage your professional identity. Build and engage with your professional network. Access knowledge, insights and opportunities.

27/02/2025

"I Just Want Real Food."

It’s wild how normalized ultra-processed meals have become. The UK’s iconic ‘Meal Deal’ is a prime example—sandwich, snack, and drink for a bargain. On the surface, it sounds great: affordable, convenient, and ready to go.

But here’s the thing: that’s not a real sandwich.

Would you ever add "Mono- and Diglycerides of Fatty Acids," maltodextrin, or a cocktail of stabilizers to your homemade lunch? Probably not. Yet, these ingredients are common in pre-packaged options.

Eating whole, unprocessed foods is a much better path to health, but here’s an inconvenient truth: even when you eat a clean, whole-food diet, it’s often hard to get all the essential nutrients your body needs.

Modern farming practices have depleted soil nutrients, and foods are picked before peak ripeness to extend shelf life. As a result, even whole foods may lack optimal levels of nutrients like:

✅ Omega-3s: Vital for brain and heart health
✅ Essential fatty acids (EFAs): Support cell structure and metabolism
✅ Beta-glucans: Powerful for immune function
✅ Micronutrients: Magnesium, selenium, and others often fall short

That's why proper nutritional testing and strategic supplementation may be necessary to fill the gaps and optimise your health.

It’s not about perfection—it’s about doing your best with what’s available and staying curious about how you can support your body better.

Do you ever wonder if your nutrition is truly covering all the bases?

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25/02/2025

Unlocking the Secrets to Healthy Ageing: Perform at Your Best, No Matter Your Age

Imagine waking up every day feeling energised, focused, and in control—not just surviving but thriving. The truth is, ageing doesn’t have to mean slowing down. By optimising your lifestyle, you can reduce inflammation, clear out senescent "zombie" cells, and boost performance at any age.

Here are 5 science-backed strategies to keep you at your peak:

🔥 Exercise smart – HIIT & strength training reduce cellular ageing.
⏳ Master fasting – Activates autophagy to clear damaged cells.
🥑 Fuel with precision – Anti-inflammatory and polyphenol foods fight oxidative stress and naturally clear senescent cells.
😴 Prioritise deep sleep – Recovery is your secret weapon.
🧊 Leverage heat & cold therapy – Saunas & ice baths improve resilience.

Ageing is inevitable, but decline isn’t. Small changes = big impact. What’s one habit you’ll focus on today?

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24/02/2025

You, the architects of your own destiny, the individuals who strive for excellence in all aspects of life – are you truly masters of your own fate, or are you adrift in a sea of excuses and expectations?

Do you lament the lack of support, the weight of societal pressures, the constraints placed upon you by others?
Do you seek validation from external sources, crave the approval of the masses, and yearn for a benevolent hand to guide you towards your goals?

I say: This is not your path!

You are not a victim of circumstance.
You are not a pawn in the game of life.
You are the master of your own domain, the architect of your own reality.

Your health, your performance, your well-being – they are YOURS to command.

Embrace the responsibility that comes with freedom.

Do not seek handouts, do not expect others to pave the way for you.
Demand excellence from yourself. Embrace the challenge. Embrace the struggle. For it is through the crucible of adversity that true strength is forged.

Invest in yourself.
Invest in your mind, your body, your spirit. Nourish your intellect, cultivate discipline, and prioritise self-care. Learn to listen to your body, understand its needs, and provide it with the fuel it requires to thrive.

Own your choices.

Take responsibility for your actions, your habits, and the consequences that follow.
Do not blame others for your shortcomings.
Do not make excuses for your failures.

Acknowledge your mistakes, learn from them, and strive for continuous improvement.

Seek knowledge, not handouts.

Educate yourself on the principles of health and performance. Learn about nutrition, movement, stress management, and the power of the mind.

Do not rely on quick fixes or miracle cures. Build a foundation of knowledge that will empower you for life.

Embrace the challenge.

The path to true health and peak performance is not easy. It requires dedication, discipline, and unwavering commitment. But the rewards are immeasurable. You will experience increased energy, improved focus, enhanced resilience, and a profound sense of self-worth.

You are the architect of your own destiny. Own it.

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22/02/2025

This is David Goggins.

He teaches people to stop being little b*tches.

He was a Navy Seal, then sold 5M copies of his book "Can't Hurt Me."

Here are 10 of his insights that rewired my brain to do hard things (and will do the same for you):

“I never set a goal I can reach”

In the late 90s he was an overweight loser with no direction, working a bunch of dead-end jobs.

To become a navy seal he had to lose 100 pounds in 90 days.

After many attempts, he qualified for navy seals.

Hard goals push your further.

“You are in danger of living a life so comfortable & soft, that you will die without ever realizing your true potential.”

• Unrealized potential will ruin your life

• Comfort is the #1 sign of untapped potential

“Getting by” in a world of AI isn’t enough. You’ll be replaced.

“Nobody cares what you did yesterday. What have you done today to better yourself?”

1. If your last moment of success was 5-10 years ago, it’s a sign to reinvent yourself.

2. Living in the past is the fastest way to unhappiness.

“Fear is my ultimate guide”

- The more you face daily fears the faster you grow.

- Fear is how you become unrecognisable in a year & unlock enormous fulfilment

You want fear. It’s good.

“When you think that you are done, you’re only 40% into what your body’s capable of doing.

That’s just the limits that we put on ourselves.”

I tell myself “99% of these risks aren’t going to send you back to a cubicle job so chill out."

Hit your limit of 40% then go beyond it.

"Be more than motivated/driven, become literally obsessed to the point where people think you're f*cking nuts"

1. Passion, interest & purpose are too weak

2. Obsession is the cure to roadblocks & feelings of “I’m lost”

Find an obsession. Commit to it for decades.

"When you’re driven, whatever is in front of you, whether it’s:

• racism

• sexism

• injuries

• divorce

• depression

• obesity

• tragedy

• poverty
..becomes fuel for your metamorphosis."

The story can use you, or you can use the story. Choose wisely.

“When you stop blaming other people for your problems. When you stop:

- procrastinating

- b*tching

- complaining
.. about how unfair life is...it is truly amazing what the f*ck you can accomplish with your life!”

Life is fair/unfair based on the level of action you take.

"Pain unlocks a secret doorway in the mind.

One that leads to both peak performance and beautiful silence."

1. We care about the things that hurt us.
2. Pain is the path to peak performance.
3. Pain is how you gain.

Final Thought

Surface-level people dismiss Goggins. That’s why they miss all the opportunities in life. Surface-level people screw themselves up the butt

Look below the surface.

Beyond the hard-ass exterior of Goggins is a level of high performance that’ll change your life.

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