Physio Strength Club

24/09/2025

Move Over Protein – Creatine Is Getting the Spotlight 💡

For years, protein has been the star of the show when it comes to building muscle and boosting recovery. But more and more research is pointing to creatine as an equally powerful tool—not just for athletes, but for anyone who wants to support performance, strength, and long-term health.

---

# # What Is Creatine, and Why Does It Matter?

Creatine is a compound your body makes naturally from amino acids and can also be found in foods like red meat and seafood. Its main role? Supplying energy to your muscles and brain.

When taken as a supplement, creatine can:
✅ Improve strength and performance
✅ Support faster recovery
✅ Boost endurance in high-intensity exercise
✅ Enhance cognitive function under stress or fatigue

---

# # Benefits Across Life Stages

Creatine isn’t just for gym-goers looking to lift heavier. The benefits extend across different life phases, especially for women:

* Pre-menopause: improvements in strength, energy, and recovery.
* Peri-menopause: better mood, hormone support, and cognitive performance.
* Post-menopause: maintaining bone health, supporting muscle size, and slowing muscle loss.

Creatine may also play a role in healthy aging by helping regulate glycogen levels, reducing oxidative stress, and supporting brain health.

---

# # How to Use Creatine

If you’re considering it, here are some well-researched ways to approach creatine:

| Goal | How It’s Usually Taken |
| ---------------------------------- | -------------------------------------------------------------------------------------------------------------------------------------- |
| Strength & High-Intensity Work | Works best for repeated short bursts of exercise. |
| Loading & Maintenance | A common approach is 20 g/day (split into smaller doses) for 5–7 days, followed by 3–5 g/day ongoing. |
| Pairing | More effective when combined with resistance training, enough protein, and hydration. Taking it with carbs may also improve uptake. |
| Health Considerations | Always check with a healthcare professional if you have kidney issues, are on certain medications, or are navigating hormonal changes. |

---

# # Myths & Misconceptions

* “It makes you fat.” False. Creatine may cause some initial water retention, but this is temporary and not fat gain. In fact, over time, it can support muscle growth and lean body composition.
* “It’s only for men.” Definitely not. Women benefit just as much—sometimes more—especially when it comes to bone density, cognition, and recovery.
* “It’s unsafe.” Creatine is one of the most researched supplements in the world and has an excellent safety profile when taken as recommended.

---

# # Why This Matters

1. Beyond protein: Creatine supports energy systems, cognitive health, and resilience—not just muscle.
2. Supports every stage of life: From building strength in your 20s to preserving bone and brain health later in life, creatine has a role to play.
3. Empowering choice: It’s a simple, affordable, and well-researched supplement that can help people feel stronger, sharper, and more resilient.

---

👀 Have you tried creatine before? What changes did you notice?
💬 If not—what’s holding you back?

23/09/2025

The omega-3 paradox explained

Why do some studies show strong cardiovascular and longevity benefits of omega-3s, while others show little effect?

It often comes down to methodology, not biology:

Studies use diet surveys prone to recall bias.

They often don’t measure baseline omega-3 status or track changes over time.

Results get diluted because we don’t know who was deficient, who wasn’t, or whether their levels improved.

This is why analytical blood testing matters. It gives clear answers:

How much biologically active omega-3 (EPA + DHA) is in your system

Your omega-6:omega-3 ratio (a key health marker)

Your AA:EPA ratio (inflammation balance)

When we test instead of guess, we move past the contradictions — and towards precision nutrition and personalised health.

Want to see how your own balance stacks up? Send me a message and I’ll show you how to measure and improve it.

[Study link: https://lipidworld.biomedcentral.com/articles/10.1186/s12944-025-02676-6]

Omega-3 (n-3) fatty acids are critical for human health, with the omega-6 (n-6) to n-3 fatty acid ratio and the omega-3 levels recognized as contributing to the risk of many chronic non-communicable diseases. Direct measurement of fatty acid levels in blood provides the most accurate assessment of f...

22/09/2025

🚨 Struggling to lose weight? You’re not the only one.

Most high-achievers I work with find it tough to carve out time for exercise and healthy eating. The result? Extra weight, lower energy, and creeping health problems.

Here’s the truth 👇
Exercise is still one of the BEST things you can do for your health — even if weight loss isn’t your main goal. In fact, it’s the foundation for keeping weight off long-term.

✅ How much is enough?

150 mins/week of moderate activity (brisk walking, cycling, swimming) OR

75 mins/week of vigorous activity (running, HIIT, team sports)
—or a mix of both.

✅ What type of training works best?

Aerobic (cardio) burns calories & improves heart health.

Strength training builds lean muscle — which means you burn more calories even at rest.

Busy schedule? Break it up. A 30-min lunchtime walk + 20 mins of weights at night = job done. And if you train with a friend, accountability goes up massively.

💡 Beyond weight loss, exercise gives you:
✔ Better heart health
✔ Lower risk of chronic disease
✔ More energy & sharper focus
✔ Better sleep & recovery
✔ Less stress, better mood
✔ More confidence in and out of work

🔥 My advice if you’re trying to drop weight:

Choose training you actually enjoy.

Set goals you can stick to.

Prioritise sleep + recovery.

Eat real food (fruit, veg, protein, whole grains).

Cut back on sugar, processed junk, alcohol.

Build a support system — accountability is everything.

Remember: this isn’t a quick-fix. It’s a journey. Small consistent wins stack up over time. Don’t give up.

I coach high-performers through this every day — and I can help you too.

❤️ Like this post
💬 Comment below with your biggest challenge
🔖 Save for later
✈ Share with a friend who needs this
📩 DM me for coaching + consults

👉 Follow for more advice & inspiration

22/09/2025

🕰️ Is 150 Years the Natural Human Limit? Scientists Weigh in

Have you ever wondered whether there’s a cap on how long humans could live, even in perfect conditions? A new study suggests yes — and the number is somewhere between 120 and 150 years.

Here’s what the research reveals — and what it could mean for all of us:

---

What the Study Found

Researchers looked at markers of physiological resilience — our body’s ability to recover. Things like blood cell counts and even daily physical activity (how much we move) were monitored.

They found that with increasing age, these recovery mechanisms weaken. That means the older we get, the harder it becomes for our bodies to “bounce back” fully from illness, injury, or stress.

While a young adult might fully recover from something as simple as the flu or a strain, in older age, even small setbacks may leave lasting deficits. Over decades, these add up.

---

Why the “120-to-150 Year Ceiling”

By modelling the decline of recovery capacity over time, the scientists detect what they call a tipping point: a stage at which even “minor” health disruptions stop being fully recoverable.

That limit seems to hover somewhere between 120–150 years, depending on the individual’s genetics, environment, lifestyle, and accumulated cellular “wear and tear.”

---

Implications — Not Just For the Super-Longevous

Even if none of us ever reach 120, there’s value in understanding these findings:

It highlights just how important our resilience mechanisms are (immune function, healing, metabolic repair, etc.).

It suggests that lifestyle, environment, and possibly medical interventions may help extend healthspan (the years we live well), even if they can’t push us far past that natural ceiling.

Recognising that declines in resilience are inevitable with age may shift how we prioritise preventive care and recovery after illness.

---

A Balanced View

✔ Realistic optimism: We can likely make meaningful gains in how many healthy years we have. Better nutrition, less stress, more physical activity, medical advances — these all matter.

⚠ Reality check: Even with the best care, biology has constraints. There may be fundamental limits that no amount of lifestyle change alone can bypass.

---

Let’s use this conversation to reflect, not to fear: To ask ourselves, how can we lead lives that make those years count? What are the habits and systems (healthcare, community, environment) that support quality recovery, resilience, and thriving as we age?

---

👇 I’d love to hear your thoughts:

What are you doing now to build resilience (physical, mental, emotional)?

Would you want to live to 120–150 if it means facing more health challenges in late life?

How should science and public policy shift focus: toward longevity, healthspan, or both?

Here’s to living well—no matter how long!

21/09/2025

🚨 Scientists Just Reversed Ageing in Monkeys – Humans Could Be Next 🚨

For decades, ageing was thought to be an unavoidable slide into decline. But new research suggests something radically different: ageing may actually be treatable – and even reversible.

A breakthrough study has shown that specially engineered senescence resistant mesenchymal progenitor cells (SRCs), carrying the longevity-linked gene FOXO3, can partially reverse aging in macaque monkeys.

👉 What happened in the study?
Monkeys treated with these SRCs experienced:
✅ Improved memory & cognition
✅ Stronger bones & reproductive health
✅ Better immune function
✅ Reduced inflammation & oxidative stress
✅ No adverse effects were reported

Even more exciting, the treatment went beyond slowing ageing – it reversed multiple hallmarks of ageing across different organs.

⚙️ How does it work?
SRC-derived exosomes:

Reduced senescence markers (cells that “age badly”)

Lowered harmful inflammation (IL-1β, TNF-α, IL-6)

Protected DNA stability

Suppressed the cGAS-STING pathway that drives chronic inflammation

Boosted systemic rejuvenation

In simple terms: the monkeys got biologically younger.

---

🌱 What does this mean for us
While human trials are still ahead, this is proof-of-concept that longevity medicine is entering a new era.
We’re no longer talking about just eating well, exercising, or managing risk factors – though those are essential foundations. Scientists are beginning to develop cellular therapies that directly target the root causes of ageing.

---

💡 Practical takeaways for you (until these therapies arrive):

1. Control inflammation daily – through nutrition (omega-3s, antioxidants, polyphenols), sleep, and stress management.

2. Support cellular health – with exercise, fasting protocols, and targeted supplements that enhance mitochondrial function.

3. Prioritize recovery – your body repairs best when you give it consistent downtime.

4. Stay curious – breakthroughs like this move fast. Understanding science keeps you ahead.

---

🔥 Ageing is no longer just fate. It’s becoming a biological condition we can fight.

👉 If you want to stay updated on the latest breakthroughs – and learn practical ways to apply longevity science to your daily life – hit Follow and share this with someone who wants to live longer, stronger, and healthier.

20/09/2025

Unleashing the Power of NAD+ — Promising Advances in Ageing and Neurodegeneration

Hey everyone! Today, I want to dive into some remarkable developments in the science of ageing, focusing on a potent molecule that’s been making waves: NAD+ (nicotinamide adenine dinucleotide).

What is NAD+ and Why Does It Matter?

NAD+ is more than just a metabolic coenzyme — it plays vital roles in cellular signalling, epigenetic regulation, and energy metabolism. As we age, however, NAD+ levels naturally decline, which is linked to various age-related diseases and overall biological ageing.

What Does the New Research Say?

The latest review sheds light on a growing body of both clinical and translational research, exploring how augmenting NAD+ could be beneficial, especially for ageing and neurodegenerative conditions.

Here’s what they highlighted:

NAD+ precursors: Traditional ones like nicotinic acid and nicotinamide and newer compounds such as nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN), are under investigation for their effectiveness in safely boosting NAD+ levels.

Advances in research tools: Enhanced industrial-scale production methods and real-time NAD+ monitoring technologies are empowering deeper scientific exploration and more accurate clinical applications.

The Road Ahead — Opportunities & Cautions

The authors underscore that while the initial results are encouraging, more work is needed before NAD+ can take centre stage in aging-related therapies. Among the pressing questions are:

1. Optimal dosing strategies — How much NAD+ precursor, and how often?

2. Delivery methods — Oral supplementation versus other routes?

3. Long-term safety — Are there risks when used chronically?

4. Individual variance — Why might some people respond differently?

---

Why This Matters to You

If you’re curious about longevity or neurodegenerative disease prevention, NAD+ could be a key molecule to follow.

If you're a health communicator or someone who runs wellness initiatives, this kind of research underscores the importance of robust clinical evidence before embracing new supplements.

For advocates of science-based wellness, this is a reminder that promising treatments often walk a fine line between exciting potential and premature hype.

---

A Balanced Take

NAD+ is a naturally occurring molecule with central roles in our cellular machinery. The emerging research—especially on NR and NMN—suggests real promise for slowing aspects of biological ageing and possibly combatting neurodegeneration.

But remember: caution is key. We still lack large-scale clinical trials to confirm the ideal dosage, long-term effects, and who might benefit the most. This is a frontier worth watching—but not one to rush into without evidence.

---

Wondering What’s Next?

Let me know if you'd like a deep dive into:

The science behind NR vs. NMN (differences, pros, cons)

Where NAD+ boosters are being studied for specific disorders

How current practices (wellness clinics, skincare products, etc.) compare to what's supported by solid research

---

By keeping informed about how molecules like NAD+ are being studied and translated into clinical use, we stay grounded in both hope and reality. Here’s to smarter, evidence-backed steps toward ageing well!

Let me know your thoughts — are you following the NAD+ story?

20/09/2025

🚀 Meet Dave Pascoe: The 61-Year-Old Who Claims to Have the Body of a 38-Year-Old—Without Spending Millions

Most of us have heard of Bryan Johnson—the tech millionaire spending $2M a year trying to reverse ageing. But there’s another name making waves in the biohacking world: Dave Pascoe, a retired engineer from Michigan who says he’s achieved similar results… on a fraction of the budget.

👉 At 61, Pascoe claims his biological age is just 38.
👉 Instead of $2M, his annual spend is around $30K.
👉 He’s ranked #6 in the Rejuvenation Olympics, ahead of Johnson at #7.

So how does he do it?
Not with plasma infusions or Hollywood-level medical scans—but with a strict routine, consistent habits, and relentless testing.

Here are some habits you can steal from his protocol (without needing a $30K budget):

✅ Start the day with a green banana — loaded with resistant starch to fuel your gut health.
✅ Build a “power breakfast bowl” — chia, flax, h**p, nuts, berries, cacao, and kefir or yoghurt.
✅ Eat fermented foods daily — kimchi, sauerkraut, or kefir for a stronger microbiome.
✅ Avoid barcoded foods — his rule: if it has a barcode, don’t eat it.
✅ Strength + cardio split — alternate days instead of cramming it all in one workout.
✅ Prioritise recovery — blackout your bedroom, stop eating 3 hours before bed, and use sauna or cold exposure when you can.
✅ Consistency > perfection — his guiding principle is simple: “Do the right things most of the time. Perfection’s not required.”

While some of Pascoe’s tools are pricey (he owns a $10K red light, a $12K sauna, and a $5.5K electromagnetic mat), many of his big wins are free or cheap: sleep optimisation, daily exercise, eating whole foods, and managing stress.

🔎 Experts are divided—some say lifestyle hacks can slow ageing, others argue genes are the main driver. But whether or not Pascoe’s methods truly make him “38 again,” one thing is clear: his consistency and discipline are paying off.

💡 The takeaway? You don’t need 150 supplements or hyperbaric oxygen therapy to improve your healthspan. You need small, repeatable habits that stack up over years.

18/09/2025

"What’s your purpose in life?"
It’s a loaded question.
Some people can answer with complete certainty. ("My purpose is to make the world a better place.")
Some people think the question is ridiculous, hyperbolic, or impossible to answer ("I don’t know, I’m just a random accident of atoms bouncing around in a meaningless universe destined for heat death like everything else.")
Though heavy, here’s why the loaded question is well worth asking:
Having a "purpose-in-life" has been shown to lower incidences of stroke, dementia, and cardiovascular disease.
Plus, from a performance standpoint, purpose boosts motivation, productivity, resilience, and focus. And it’s a specific type of focus.
Purpose shifts our attention off ourselves (internal focus) and puts it onto other people and the task at hand (external focus).
In doing this, purpose guards against obsessive self-rumination, which is one of the root causes of anxiety and depression.
By forcing you to look outside yourself, purpose acts as a force field. It protects you from yourself and the very real possibility of being swallowed whole by your new passion.
To put this more technically, purpose decreases the activity of the brain'd default-mode network, in charge of rumination, and increase the activity of the executive attention network, governs external focus.
Finally, there’s an even greater benefit to purpose: outside assistance.
Purpose acts as a rallying cry, inspiring others and attracting them to your cause.
Social support provides even more neurochemistry, which produces an even greater boost in intrinsic motivation.
More crucially, other people provide actual help. Physical, intellectual, creative, emotional— they all matter.
Simply put, on the road to impossible, we’re going to need all the help we can get.
Curiosity into passion; passion into purpose; and purpose into patient profit—that’s the safest way to play this game.

17/09/2025

Why today’s modern diet fuels inflammation

Once upon a time, our diets naturally gave us a healthy balance of omega-6 and omega-3 fats.
👉 Think whole foods, fish, nuts, seeds, and fewer processed oils.

But today’s reality?

We eat far too many omega-6 fats (vegetable oils, processed foods).

We get far too little omega-3 (from fish and marine sources).

The result: an omega balance that’s way out of sync.

🔴 Why does that matter? Because this imbalance fuels chronic low-grade inflammation—a hidden driver behind:

Heart disease ❤️

Diabetes 🩸

Autoimmune issues 🛡️

Cancer 🎗️

Cognitive decline 🧠

Omega-3s like EPA and DHA are the heroes here. They support heart health, brain function, and help calm inflammation. But their benefits depend not only on how much you get—but also on balancing the overload of omega-6.

Here’s the big takeaway: studies show people with higher omega-3 levels live longer, with a 15–18% reduction in all-cause mortality.

💡 You can’t guess your balance—you need to test it. That’s why I’m so passionate about helping people measure and restore their omega balance.

Want to find out if your balance is helping you thrive—or holding you back? Message me and I’ll show you how to get tested.

16/09/2025

From balance to imbalance: how omega fats shape your health

For most of human history, our diets naturally provided a 1–5:1 balance of omega-6 to omega-3 fats—a sweet spot for health.

Fast forward to today, and most people are running at 15–20:1 or higher. Why?
👉 Processed foods and vegetable oils packed with omega-6.
👉 Low intakes of omega-3-rich foods like fatty fish.

This imbalance is no small thing. It drives chronic inflammation—the root of:

Autoimmune disease

Cardiovascular disease

Cancer

Diabetes

Cognitive decline

Among omega-3s, EPA and DHA are critical. They stabilise brain membranes, resolve inflammation, and reduce oxidative stress.

And here’s the clincher: studies show people with higher omega-3 blood levels have a 15–18% lower risk of death from all causes.

This isn’t theory—it’s measurable. Which is why testing your omega balance is so powerful.

Curious about your balance? Drop me a message and I’ll show you how you can test and improve it.

Link to study:

Omega-3 (n-3) fatty acids are critical for human health, with the omega-6 (n-6) to n-3 fatty acid ratio and the omega-3 levels recognized as contributing to the risk of many chronic non-communicable diseases. Direct measurement of fatty acid levels in blood provides the most accurate assessment of f...

16/09/2025

😴 Sleep quality isn’t just about coffee or screens.
Your bedroom environment affects it too:

🌬 CO₂ buildup
• Fresh air: ~400–600 ppm
• Typical closed bedroom: 1,500–2,500 ppm
• >1,000 ppm = measurable ↓ deep sleep, next-day cognition

🔊 Low-frequency noise
•

14/09/2025

🌿 Why We Heal Slower as We Get Older — and What You Can Do About It 🌿

Have you ever noticed how kids bounce back from injuries so quickly? A scraped knee one day, and the next it’s almost gone. As adults, though, cuts, aches, or injuries seem to stick around much longer.

The big reason comes down to something called the epigenome — the “switchboard” that decides which of your genes are turned on or off.

✅ When we’re young, the body keeps repairing genes “open” and ready to use.
❌ As we age, those same repair programs get locked away, and our natural ability to heal and regenerate declines.

This is why:

Children can recover from injuries faster than adults.

The heart and brain lose their repair capacity soon after birth.

Even tissues that can regenerate (like the liver) slow down with age.

The good news? You can influence how your epigenome ages.

Research shows that lifestyle plays a huge role in keeping your “healing switches” accessible. Things that help include:
🥗 Eating an anti-inflammatory diet (omega-3s, colourful veggies, low processed oils).
🏃‍♂️ Staying active with regular, moderate exercise (think walking, resistance work, not just HIIT).
😴 Prioritising sleep and recovery — your body repairs while you rest.
🧘 Managing stress since chronic stress accelerates biological ageing.
⏳ Supporting metabolic health through smart fasting or blood sugar control.

Think of it like this: you can’t change the fact that time passes, but you can change whether your body stays in repair mode or slips into decline mode.

✨ The secret to ageing well isn’t just “getting older gracefully.” It’s keeping your body’s natural healing programs switched on for as long as possible.

👉 If you want simple, science-backed ways to protect your body’s ability to repair itself — from the food you eat to the routines you follow — send me a message. I’ll help you create a plan that supports regeneration, energy, and resilience at every stage of life.