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INSIGHT. Noun. The capacity to gain an accurate, deep and sometimes sudden understanding of someone or something.

Knowledge is power. We want everyone to have access to the experts in the room. Get to know what’s real and what’s a gimmick with our in-depth articles, and start bossing your health and fitness today.
INSIGHT. Noun. The capacity to gain an accurate, deep and sometimes sudden understanding of someone or something.

Knowledge is power. We want everyone to have access to the experts in the room. Get to know what’s real and what’s a gimmick with our in-depth articles, and start bossing your health and fitness today.
The Health Benefits of Camu Camu

The Health Benefits of Camu Camu

Have you heard of camu camu?  In recent years the fruit has started appearing in everything from smoothie powders to daily wellness blends. Yet, outside nutrition circles, this small Amazonian fruit remains relatively unknown. It is best known for containing a high concentration of vitamin C, but that is only part of its nutritional profile. Camu camu also provides polyphenols, carotenoids and other naturally occurring plant compounds that have attracted growing scientific interest. So, what is camu camu, what can it genuinely do for your health and how strong is the research behind its growing reputation? Let’s get into it! What is camu camu? Camu camu, scientifically known as Myrciaria dubia, is a small fruit native to the Amazon rainforest, particularly the flooded river regions of Peru and Brazil. It grows on a shrub and looks a little like a large red or purple cherry when ripe. Fresh camu camu has an intensely sharp, acidic taste. Because of this, it is rarely eaten like an everyday berry. It is more commonly turned into juice, pulp, powder or a concentrated ingredient for use in food supplements. The fruit’s main nutritional claim to fame is its vitamin C content. Camu camu is widely regarded as one of the richest known natural sources of the vitamin, although the precise amount varies considerably. The variety of the plant, growing conditions, ripeness, storage and processing method can all affect the final concentration. Beyond vitamin C, camu camu contains several groups of plant compounds, including polyphenols, flavonoids, anthocyanins and carotenoids. Researchers are interested in how these compounds may work alongside vitamin C, rather than viewing the fruit as a source of isolated ascorbic acid alone. What makes camu camu different from other sources of vitamin C? Vitamin C is found in many everyday foods, including citrus fruits, berries, peppers and leafy vegetables. Camu camu stands out because it can provide a particularly concentrated natural source of the vitamin. A relatively small amount may provide considerably more vitamin C than the same amount of many familiar fruits, although the precise concentration depends on how it has been grown, harvested and processed. Vitamin C source Common format Vitamin C context Other nutritional compounds What to consider Camu camu Powder, pulp, juice or supplement blend Naturally rich, although the amount varies with ripeness and processing Polyphenols, flavonoids, carotenoids and anthocyanins Check the actual vitamin C provided per serving Orange Whole fruit or juice A familiar dietary source with a more moderate concentration Flavonoids, water and fibre when eaten whole Easy to include in the diet, but juice contains less fibre Acerola cherry Powder, juice or extract Another highly concentrated natural source Carotenoids and polyphenols Nutrient levels also vary between formats Isolated vitamin C Tablet, capsule or powder Standardised and straightforward to measure Usually contains few or no whole-fruit compounds Useful for a precise dose, but less nutritionally complex Camu camu also contains plant compounds that would not normally be found in a standard isolated vitamin C supplement. However, that does not automatically mean it produces better results. The most useful comparison is the amount of vitamin C provided per serving and the quality of the wider formulation. What are the health benefits of camu camu? When it comes to the health benefits of camu camu, there is an interesting body of ongoing research. Many of camu camu’s clearest health benefits come from its vitamin C content. Researchers are also studying whether its wider collection of plant compounds may offer additional effects, although much of that evidence is still developing. Supports normal immune function Vitamin C contributes to the normal function of the immune system. It supports several cellular processes involved in the body’s immune response and helps maintain normal immune function during and after intense physical exercise. This does not mean that camu camu can prevent everyday illness by itself. Sleep, nutrition, stress levels and physical activity all influence immune health, but an adequate intake of vitamin C helps the immune system function normally. Supports collagen formation and skin health Collagen is a structural protein found throughout the body, including in the skin, bones, cartilage and blood vessels. The vitamin C found in camu camu contributes to collagen formation for the normal function of the skin. This is one reason camu camu has become a popular ingredient in beauty and wellness formulas. The vitamin C it provides supports the biological processes involved in normal collagen production. Helps protect cells from oxidative stress Oxidative stress occurs when there is an imbalance between free radicals and the body’s ability to manage them. Free radicals are naturally produced during processes such as metabolism and exercise, but they can also be influenced by smoking, pollution and other environmental factors. Vitamin C contributes to the protection of cells from oxidative stress. Camu camu also contains polyphenols and other compounds that have demonstrated antioxidant activity in laboratory studies. To clarify, antioxidants should not be viewed as a way to “cancel out” an unhealthy lifestyle. Their role is part of the body’s wider defence system, which also depends on a varied diet and sufficient recovery. Contributes to energy and reduced tiredness Camu camu is sometimes described as an energy ingredient, although it does not behave like caffeine. This is a result of the vitamin C, which contributes to a normal energy-yielding metabolism and the reduction of tiredness and fatigue. Energy-yielding metabolism is the process through which the body releases and uses energy from food. What does emerging research say about camu camu? While the vitamin C content is a clear driver for the benefits of camu camu, there is an emerging area of research that is starting to look beyond this. Scientists are now looking at whether the fruit’s wider mixture of polyphenols and other plant compounds could influence inflammation, gut bacteria and metabolic health. One small human study compared camu camu juice with tablets containing the same amount of vitamin C. Researchers observed reductions in certain markers of oxidative stress and inflammation in the camu camu group, suggesting that compounds beyond vitamin C may have contributed. However, the study involved only 20 male smokers and lasted seven days, so larger trials are needed. One frequently referenced study found that camu camu extract altered the gut microbiota and limited weight gain in mice consuming a high-fat, high-sugar diet. The animals also showed changes in energy expenditure and markers associated with metabolic health. These results have led to suggestions that camu camu could eventually have a role in research around the relationship between plant compounds and the gut microbiome. Further research is needed however before definitive conclusions can be made. How much camu camu should you take? There is no universally established daily dose of camu camu. Powders, extracts, juices and blended supplements can vary considerably in concentration, so the appropriate serving depends on the individual product. Follow the serving instructions provided by the manufacturer and check how much vitamin C the recommended quantity contains. Remember to account for other supplements you may be using, particularly multivitamins or immune-support products. Is camu camu worth adding to your routine? On balance, camu camu can be a useful addition to your routine, provided your expectations are realistic. Camu camu is a particularly rich source of vitamin C, and vitamin C's contributions to immune function, collagen formation, protection of cells from oxidative stress and normal energy metabolism are among the best-established in nutrition. These are the benefits supported by the strongest and most established evidence. You can find camu camu in our vegan protein powder The Health Protein. It is developed to support everyday health alongside repair and recovery, containing 31g of pea and brown rice protein, together with camu camu, bilberries, acai berries and a blend of mushrooms. The formula provides 250mg of camu camu per serving and can be mixed into a shake, smoothie or porridge. References García-Chacón, J., Marante, F., Boix-Castejón, M., Campanella, O., López-Nicolás, J. (2023). Camu Camu (Myrciaria dubia (Kunth) McVaugh): An Amazonian Fruit with Biofunctional Properties: A Review. ACS Omega. 8(6). Click here. Azevedo, L., Ribeiro, P., Oliveira, J., Correia, M., Ramos, F., Oliveira, E., Barros, F., Stringheta, P. (2019). Camu-camu (Myrciaria dubia) from commercial cultivation has higher levels of bioactive compounds than native cultivation (Amazon Forest) and presents antimutagenic effects in vivo. Journal of the Science of Food and Agriculture. 99(2). Click here. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2015). Vitamin C and contribution to the normal function of the immune system: Evaluation of a health claim pursuant to Article 14 of Regulation (EC) No 1924/2006. EFSA Journal. 13(11). Click here. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2010). Scientific opinion on the substantiation of health claims related to vitamin C and reduction of tiredness and fatigue, contribution to normal psychological functions, regeneration of the reduced form of vitamin E, contribution to normal energy-yielding metabolism, maintenance of the normal function of the immune system and protection from oxidative damage. EFSA Journal. 8(10). Click here. Anhê, F., Nachbar, R., Varin, T., Trottier, J., Dudonné, S., Le Barz, M., Feutry, P., Pilon, G., Barbier, O., Desjardins, Y., Roy, D., Marette, A. (2019). Treatment with camu camu (Myrciaria dubia) prevents obesity by altering the gut microbiota and increasing energy expenditure in diet-induced obese mice. Gut. 68(3). Click here.
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Your Summer Survival Kit (From Someone Who Travels A Lot)

Your Summer Survival Kit (From Someone Who Travels A Lot)

I'm putting the finishing touches to this post from an airport, which feels appropriate. By my count, I'll be going through three countries in the next six weeks. Meetings, a trip to see family including my niece and nephew, a supplier visit in Italy that I've been putting off for a year. And every summer the same thing happens. The carefully built routine, the one that took months to lock in, gets thrown into a suitcase and I hope for the best. Most people react to this by either giving up on the routine entirely ("I'll sort it out when I'm back") or overpacking so aggressively that half of it never leaves the bag. I've done both. Neither works. What actually works is deciding, in advance, which two or three things earn a place in my bag and which ones can wait until September. So here's mine. Not a wellness influencer's "what's in my bag" video. An honest list, built over about a decade of getting this wrong first. Why travel breaks routines specifically It's worth being precise about what actually changes when you travel, because it isn't just "less discipline." Three things shift at once. You sweat more and drink less water than usual, because you're distracted or the flight dried you out or the hotel room is warmer than home. You're outdoors more, often somewhere sunnier than wherever you live. And your meals stop being yours. You eat what's available, when it's available, and protein is usually the first thing to slip, because sugar, carbs and fat are what's on offer at 6am airport cafes. None of this is a discipline problem. It's an environment problem. The fix is making sure two or three specific things are in my bag before I leave home, so I’m not relying on willpower to begin with. 1. Electrolytes, non-negotiable Most people remember to pack sunscreen. Almost nobody packs electrolytes, and it's the one that actually catches up with you. Water replaces volume, not what you lose through sweat, which is mostly sodium and potassium and magnesium doing the quiet work of keeping muscles firing and fluid balanced properly. Miss that balance for a few days in the heat and you get the symptoms everyone blames on jet lag: the headache, the flat energy, the slight fog by 4pm that a coffee doesn't fix. It's usually not jet lag. It's electrolytes. I take The Hydrate Blend  for exactly this reason. Six electrolytes, no sugar, no synthetic flavouring, dissolves in a bottle of water in about ten seconds. One sachet on a travel day, first thing in the morning, does more for how I feel by evening than anything else in the bag. 2. Something for the sun you're actually going to get Here's the part most people don't think about until it's too late. UV exposure accelerates collagen breakdown, which is a slightly clinical way of saying that a week of proper sun does more to skin structure than most of the year combined. This isn't about vanity. It's a straightforward mechanism: UV generates free radicals that degrade existing collagen faster than your body can replace it. Sunscreen protects against the burn. It doesn't do anything for the collagen you're losing underneath. I've been taking The Glow Blend through summer for this reason specifically. Hydrolysed collagen peptides paired with vitamin C, which matters because vitamin C is a required co-factor for collagen synthesis and most collagen products leave it out entirely, then wonder why customers don't notice anything. It won't undo a week in the sun. It gives your skin something to rebuild with while it's under more pressure than usual. 3. Protein, especially when the meals aren't yours This is the one I've learned the hard way. When your diet goes inconsistent, protein is usually the first macronutrient to drop, simply because it's the hardest to find on the move. Airport food, hotel breakfasts, whatever's left at a conference buffet by 1pm, none of it is built around protein. And the honest science here is less dramatic than people expect: you don't need to train harder to maintain muscle through a disrupted period, you need to keep protein intake somewhere close to normal. That's the whole trick. I'll say this honestly because I'd rather be straight with you than pretend otherwise: my go-to for this is still The Strong Protein (whey based) and The Health Protein (vegan). They earn their place in my bag because they travel well, mix with nothing but water, and does the one job that actually matters on the road, which is making sure protein doesn't disappear from your day just because your routine has. The actual point None of this is about maintaining perfect discipline on holiday. Nobody does that, and if a brand tells you they do, they're not being honest with you. It's about deciding in advance which three or four things matter enough to bring, so the choice isn't being made for you by whatever's in the hotel minibar. If you've got a system that works for you when you travel, reply and tell me. I read every one of these, and I'm always looking to steal a better idea for my next trip. If this is useful, forward it to whoever in your life is about to live out of a suitcase for the next few weeks. It's the email I wish someone had sent me a decade ago.
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GLP1 Foods

How to Increase GLP-1 Naturally: The Foods and Habits That Actually Work

Search interest in GLP-1 has followed the medications that made it famous. Mounjaro and Ozempic turned a piece of gut biology most people had never heard of into a household term, and that’s given rise to a big question: if these drugs work by acting on a hormone your body already makes, can you do something similar with food? You can influence your own GLP-1 response. The mechanism is well described, and the foods involved are ordinary ones you can buy in any supermarket. What you can't do is replicate what a weekly injection does, and the gap between the two is larger than most of the content on this subject admits. This guide covers what GLP-1 actually is, how food triggers it, which foods have the strongest evidence behind them, how the way you eat changes the response, and where the "natural Ozempic" claims stop being accurate Key takeaways No food contains GLP-1. It’s simply a hormone your gut releases, and food influences how much of it you release and when. Protein and fermentable fibre are the two most reliable dietary triggers available for GLP-1 release. Fibre works indirectly. Gut bacteria ferment it into short-chain fatty acids, which then stimulate GLP-1 release, so the effect arrives hours after the meal rather than at the table. How you eat matters more than you might realise. The same meal eaten slowly produces a larger hormonal response than the same meal eaten quickly. Food cannot replicate a GLP-1 medication. Your own GLP-1 is broken down within minutes; semaglutide is engineered to last around a week. Most supplements sold as "GLP-1 boosters" are fibre blends or berberine. They may have their place but, like any supplement, should not be relied on as a crutch What GLP-1 Actually Is GLP-1 stands for glucagon-like peptide-1. It is a hormone produced by enteroendocrine cells known as L-cells, which sit in the lining of your gut and are concentrated towards the lower end of the small intestine and into the colon. They release GLP-1 when food arrives.Once in circulation, it does four things: Signals to the appetite centres in your brain that you have eaten Slows the rate at which your stomach empties, so food stays with you longer Prompts your pancreas to release insulin, but only when blood glucose is elevated Suppresses glucagon, the hormone that raises blood sugar You can think of this as your body's own satiety system, and it’s been running quietly in the background after every meal you’ve ever eaten. However, here’s something many people don’t know, and even fewer talk about: Once released, GLP-1 is broken down almost immediately by an enzyme called dipeptidyl peptidase-4, usually shortened to DPP-4. Its half-life in the bloodstream is somewhere in the region of one to two minutes. A large proportion of what your gut releases is degraded before it ever reaches general circulation. That means you shouldn’t see GLP-1 as a level because it isn’t. It’s more of a pulse: a short signal fired around meals and cleared almost as quickly. It’s important to make that distinction, because a lot of people searching for how to raise their GLP-1 levels are imagining something like a vitamin store that can be topped up and kept high. There’s no reservoir here, only a response, and you can shape how large it is. No Food Contains GLP-1 A surprising number of the questions people ask about this assume GLP-1 is something you can eat. Foods high in GLP-1. Foods that contain GLP-1. GLP-1-rich foods. None exist. GLP-1 is a hormone your own body manufactures, not a nutrient. No plant or animal food supplies it, and if you did swallow the hormone directly, your digestive system would break it down like any other protein long before it could do anything useful. That same problem is why this class of medication was injectable for so long, and why the tablet versions have required a great deal of engineering to get around it. The question worth asking is a different one: which foods prompt your gut to release more of its own GLP-1? How Food Triggers a GLP-1 Response Release happens in two waves. The first begins within about ten to fifteen minutes of eating, before most of what you have swallowed has physically reached the L-cells at all. This early phase is driven by nerve signals and other hormones from the upper gut, essentially a heads-up that food is on its way. The second, larger wave follows over the next hour or so, as nutrients make direct contact with the L-cells further down. Three components of a meal drive that second wave, but they don’t work in the same way or to the same degree. Protein Amino acids and small peptides are detected directly by receptors on L-cells, which respond by releasing GLP-1. This is the most immediate and most consistently demonstrated dietary trigger. Whey has been studied more than most, though the effect is not unique to it. Fermentable fibre This one is indirect, and understanding why explains a lot. You can’t digest fibre yourself, so it travels intact to the colon, where your gut bacteria ferment it. That fermentation produces short-chain fatty acids, principally acetate, propionate and butyrate. Propionate in particular binds to a receptor called FFAR2, which is expressed on the surface of L-cells, and that binding stimulates the release of both GLP-1 and PYY, a second appetite-suppressing hormone. Two things follow from that. The fibre effect is delayed, arriving hours after the meal rather than during it. And it depends on your gut bacteria, which means it varies between people and builds over time rather than switching on overnight. Fat Long-chain unsaturated fatty acids also stimulate GLP-1 release. The mechanism is real, but fat brings a lot of calories with it, which limits how useful it is as a deliberate weight loss strategy. The Foods That Increase GLP-1 Protein-rich foods Like so much else in fitness and nutrition, protein is the most dependable lever you have. It also has the advantage of being straightforward. Any complete protein source at a reasonable portion size will produce a response, and there’s no need to chase a specific type. Eggs, fish, chicken, lean red meat, Greek yoghurt, cottage cheese, tofu, tempeh, lentils, beans and a quality protein powder all qualify here. If you’re eating protein at every meal rather than loading it all into dinner, you’re already doing the most useful thing in this article. If hitting your protein goals consistently is proving tough, our guide to natural protein supplementation might help. Strength of evidence: strong and consistent across human trials, though the effect is acute rather than something that accumulates. Fermentable fibre This is where the research gets genuinely interesting, and it’s also where most people in the UK fall short. Average fibre intake in the UK is only around 19g for people aged between 19 and 64, and that’s only around 60% of the recommended 30g per day. It’s also the fermentable fractions that are the ones most likely to be missing.Not all fibre ferments equally well. The types that matter here are: Beta-glucan - oats and barley Inulin and fructans - chicory root, onions, leeks, garlic, asparagus, Jerusalem artichokes Galacto-oligosaccharides - beans, lentils, chickpeas Resistant starch - slightly underripe bananas, and cooked potato, rice or pasta that has been cooled The last one is worth explaining further, because it sounds like folklore and isn't. When cooked starch cools, some of it recrystallises into a form your small intestine can no longer break down, a process called retrogradation. It then reaches the colon intact and becomes food for your bacteria. A potato salad, or rice cooled and used the following day, delivers meaningfully more resistant starch than the same food eaten straight from the pan. Reheating it does not undo the effect. One practical warning: if your current fibre intake is low, increase it gradually. Fermentation produces gas as well as short-chain fatty acids, and going from less than 20g a day to 30 overnight is an unpleasant way to find that out. Strength of evidence: the mechanism is well established in humans, and the clinical trial data is promising but more limited than the enthusiasm around it suggests. More on that below. Unsaturated fats Olive oil, avocado, nuts and oily fish all stimulate GLP-1 release through long-chain fatty acid receptors on the gut lining. The mechanism is sound. The practical value is limited by the fact that fat carries more than twice the calories per gram of protein or carbohydrate (9kcal/g vs 4kcal/g), so deliberately adding fat to trigger a satiety hormone tends to work against the reason most people are interested in the first place. Include these foods because they are good foods. Don’t add extra oil to your dinner in pursuit of a hormone. Strength of evidence: solid for the mechanism, poor as a strategy. Bitter compounds and polyphenols Bitter taste receptors are not confined to your tongue. Versions of them appear throughout the gut, including on L-cells, which has prompted interest in whether bitter foods and certain plant compounds might stimulate GLP-1 release. Green tea, coffee, bitter leaves such as rocket and chicory, and cocoa polyphenols all come up in this context. The honest position is that most of this work has been done in cell cultures and animal models, with a smaller number of human trials showing modest effects. It is a reasonable area of research, but a poor foundation for a plan. Drink your green tea because you like it, not for the effect it might have on your hormones. Strength of evidence: early and mixed. Category Foods How it works Evidence Protein Eggs, fish, poultry, dairy, tofu, pulses, protein powder Amino acids sensed directly by L-cells Strong Fermentable fibre Oats, barley, beans, lentils, chicory, onions, leeks, cooled starches Fermented into short-chain fatty acids, which stimulate release Good mechanism, moderate outcomes Unsaturated fat Olive oil, avocado, nuts, oily fish Fatty acid receptors in the gut lining Sound, but calorie-limited Bitter compounds Green tea, coffee, bitter leaves, cocoa Bitter taste receptors in the gut Early and mixed How you eat matters nearly as much as what Most articles on this subject stop at the shopping list. The way a meal is eaten changes the hormonal response to it, and this part costs nothing. Slow down In a study published in the Journal of Clinical Endocrinology and Metabolism, participants ate an identical meal on two occasions, once over 5 minutes and once over 30. The slower meal produced higher circulating GLP-1 and PYY, and participants reported feeling fuller. The same food was used and the same calories consumed, but the hormonal outcome was different. There is a caveat that most coverage of this study leaves out. When the same research group repeated the design in adults with obesity, the effect was blunted, and in some cases absent altogether. So this is a habit worth building rather than a guaranteed result, and it may do less for the people most interested in it. I will say that in more than a decade of coaching, eating slowly is one of the very few interventions I have never seen anyone regret, and one almost nobody does without being asked. It’s free, it works from your next meal, and it requires nothing you don't already own. Eat protein and vegetables before the carbohydrate Meal sequencing has been shown to improve post-meal glucose control and increase GLP-1 relative to eating the same components in the opposite order. The effect is modest, but the cost is nothing. Eat distinct meals Your L-cells respond to nutrients arriving, which means grazing continuously across the day gives you a series of weak signals rather than a few strong ones. This is a reasonable inference from the mechanism rather than a heavily trialled finding, so treat it as a sensible default rather than a rule. Can Food Replace Mounjaro or Ozempic? No, and it’s worth understanding why that is rather than just taking it as a given.Your own GLP-1 is broken down within a couple of minutes of release. Semaglutide is a modified version of the same molecule, redesigned specifically to resist the enzyme that would otherwise destroy it. Its half-life is around a week. Rather than brief pulses around meals, it produces sustained concentrations far above anything your body generates on its own, for seven days at a stretch. That means the difference between naturally released GLP-1 and semaglutide isn’t one of degree or magnitude. It’s a difference of kind, and it shows up in the outcomes. In the STEP 1 trial, participants on semaglutide lost close to 15% of their body weight over sixty-eight weeks. SURMOUNT-1 reported around a 21% loss over 72 weeks at a 15mg weekly dose of tirzepatide (the highest dose available). Now compare that with the best dietary fibre evidence available. In a 2015 trial published in Gut, researchers at Imperial College London gave 60 overweight adults a supplement designed to deliver propionate directly to the colon, bypassing the variability of fermentation. Acutely, it raised GLP-1 and PYY and reduced how much participants ate. Over twenty-four weeks, it reduced weight gain and limited the accumulation of abdominal and liver fat compared with the control group. That’s a genuine and useful finding, but it’s also a different category of outcome from double-digit weight loss. The same research offers the single most clarifying number in this whole subject. The ten grams of propionate ester used in the trial delivered an amount of colonic propionate that would otherwise require roughly 60g of conventional dietary fibre per day. Remember that the UK average intake is less than 20g. That alone shows the practical ceiling of what food can do here, expressed in terms anyone can check against their own diet. So, the honest summary is this. Eating more protein and more fermentable fibre will make you feel fuller, will improve your glucose response, and is worth doing on its own merits. It won’t produce the effect of a prescription medication, and anyone telling you otherwise is either mistaken or selling something. The tablets don't change that answer Weight-loss pills have now arrived. In June 2026 the MHRA licensed an oral form of semaglutide, the first GLP-1 tablet approved in the UK for weight management, currently available privately while NICE completes its assessment. Others are moving through development behind it. It would be easy to read that as the gap between food and pharmacology closing. Actually, it demonstrates the opposite. Semaglutide is a peptide, and peptides are destroyed in the gut, so the tablet has to be formulated with an absorption enhancer and taken on an empty stomach with a small amount of water. Even then only around one per cent of the dose reaches the bloodstream. That’s why the tablet is dosed at 25mg, while the injection is 2.4mg. The newer non-peptide drugs take a different route to the same problem, abandoning the peptide structure entirely in favour of a small molecule built to survive digestion. Either way, a great deal of pharmaceutical engineering has gone into solving a problem your dinner can’t, which is that your gut destroys this class of molecule on contact. Food works with that system rather than around it. That’s an advantage where safety and cost are concerned, but places a hard limitation on the size of the effect.If you’re already taking a GLP-1 medication, none of this becomes irrelevant. Food and training matter more, not less, and we've covered that separately. The "natural ozempic" claims worth ignoring Oatzempic and eggzempic Blended oats with lime, or a breakfast built entirely around eggs. Both trends do produce fullness, for the entirely unremarkable reason that a low-calorie meal high in fibre or protein is filling. Nothing about either is a GLP-1 phenomenon requiring a new name. Oats are oats and eggs are eggs. Simple as that! Berberine Widely marketed as "nature's Ozempic", which is the most misleading label in this category. Berberine is a plant alkaloid that appears to act largely through AMPK signalling, an entirely different pathway. It is not a GLP-1 receptor agonist and does not behave like one. It also has meaningful interactions with a number of common medications, which is a serious point rather than a footnote, and it should not be started without speaking to a pharmacist or GP. Apple cider vinegar There is some reasonable evidence that vinegar taken with a meal blunts the post-meal glucose rise. That’s a real effect, but not related to GLP-1. The two have been conflated online to the point where the distinction has almost vanished. Having had clients bring each of these to me in turn over the past few years, the pattern is fairly consistent: a food with a modest, genuine property gets attached to a drug name, and the drug name does the work the evidence can’t. What about GLP-1 supplements? A whole category of products has appeared with GLP-1 in their names, or somewhere close to it. Most contain some combination of fermentable fibre, berberine, chromium, green tea extract and bitter plant compounds. None of them contain GLP-1, for the reasons already covered, and none are GLP-1 receptor agonists. Several do contain ingredients with a plausible mechanism behind them, and a fibre supplement that describes itself as a fibre supplement is a perfectly sensible thing to buy. The difficulty is the naming, which borrows credibility from a medication these products have no relationship with. We make supplements, so take this in that spirit. The questions worth asking of anything in this category are the same ones worth asking of ours. Does the label give you named ingredients and their doses, or a proprietary blend? Do those doses resemble what was used in the research being referred to? For fermentable fibre, this tends to mean ten grams a day or more, and that’s going to be tough to fit into a capsule! Finally, is the product described in terms of what it actually contains, or in terms of a prescription drug it isn't? If it’s the fibre you are after, though, the cheapest and best-evidenced version of it is food. The practical version Eat protein at every meal rather than concentrating your daily intake all at once. Increase fermentable fibre gradually, aiming for the 30 grams a day most people in the UK don't reach. Cool your cooked starches when it suits you. Slow down at the table, and put the protein and vegetables in first. That’s a short list, and it’s not a dramatic one. It also happens to be the same advice that improves your glucose control, your gut health and your general diet quality, which is usually the sign that a recommendation is worth following. At Innermost, we take the same view of supplements. Protein is the most useful thing most people can add to their day, which is why our blends are built around a proper dose of it rather than a long ingredients list designed to look impressive. If you are eating less than you would like to and want to make each meal count, that is exactly the gap a good protein blend fills. If you are not sure where to start, book a consultation with one of our nutritionists. They’ll be happy to help you work out what fits your goals. Frequently asked questions Which foods contain GLP-1? None. GLP-1 is a hormone produced by cells in your gut lining, not a nutrient found in food. Foods can trigger its release, but no food supplies the hormone itself. Can you increase GLP-1 naturally? Yes, in the sense that you can produce a larger release after meals by eating more protein and more fermentable fibre, and by eating more slowly. You can’t maintain a permanently elevated level, because the hormone is broken down within minutes. Is there a natural alternative to Mounjaro? No. Mounjaro and similar medications produce sustained hormone activity for around a week per dose, at concentrations far beyond anything achievable through diet. Food can meaningfully improve appetite regulation, which is worthwhile in itself, but it’s not a substitute. Do GLP-1 supplements work? It depends entirely on what’s in them. A well-dosed fermentable fibre supplement has a plausible mechanism behind it. Products relying on berberine or proprietary blends, particularly those marketed with drug comparisons, deserve considerably more scepticism. Does exercise increase GLP-1? There is some evidence of an acute rise after exercise, though findings are inconsistent and the effect appears smaller than the response to a meal. Exercise is worth doing for reasons unrelated to this subject though. Does apple cider vinegar increase GLP-1? The evidence for vinegar relates mainly to post-meal blood glucose rather than GLP-1 specifically. The claim has spread further than the research supports.
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Whey Halal

Is Whey Protein Halal? What to Check Before You Buy

If you’re at all in the fitness space, you’ve probably heard of whey protein. It’s one of the most widely used supplements for supporting strength and recovery and is something we have spoken about at length in previous blogs. Whey protein is a milk-derived protein created from the liquid whey separated during cheese-making. As it comes from milk, it is easy to assume that every whey protein powder is halal; however, the reality is a little more nuanced.  In short, whey protein can be halal, but its suitability depends on how the whey was produced, what has been added to the finished formula and the controls followed during manufacturing. Certain details, including the source of enzymes used during cheese-making, may not be obvious from the ingredients listed on the packaging.Understanding these steps can help you make a more informed choice and find a halal whey protein that supports your dietary requirements and training goals. Is Whey protein halal? Whey protein can be halal, but not every whey protein powder is automatically halal.  Its status depends on several connected factors including: where the milk came from, how the whey was separated from it, what else is in the finished formula, and how that formula was manufactured. Milk itself is permissible, which is where much of the confusion starts. But whey isn't drawn straight from the animal. It's a by-product of cheese-making, and cheese-making means adding something to milk to split it into solid curds and liquid whey. That something is rennet, a coagulating enzyme, and its origin is one of the most important variables when assessing cheese-derived whey. Is whey protein isolate halal? Whey protein isolate is a highly filtered form of whey that contains a greater proportion of protein and lower levels of lactose, fat and carbohydrate. It can be halal, but the word “isolate” is not a halal claim. It only describes the way the whey has been processed. The additional filtration does not automatically mean that a whey isolate protein powder is halal – the source of any enzymes or processing aids must still be considered, along with every other ingredient added to the final powder. Is whey protein concentrate halal? Whey protein concentrate is a filtered form of whey that retains more of its naturally occurring lactose, fat and other milk components than isolate. It can also be halal, and its nutritional composition does not make it any more or less suitable from a halal perspective. What matters is how the original whey was sourced and processed, followed by what happens when it is turned into a finished supplement. A whey concentrate made using suitable ingredients and manufacturing controls can meet halal requirements in the same way as a certified whey isolate. Whether a product uses isolate, concentrate or a combination of the two, the same broader conditions determine whether the finished whey protein is halal. What makes whey protein halal For a whey protein powder to be considered halal, the complete product needs to meet halal requirements. Below we have listed some of the key considerations that help to ensure halal compliance. The milk must come from a permissible animal Milk from animals such as cattle, goats and sheep is generally considered halal because it is taken while the animal is alive and does not depend on how the animal is later slaughtered. A suitable whey source This is one of the most important factors, but also one of the hardest to verify from a product label alone.  Now stick with us as there are a few considerations here: Where microbial or plant-derived rennet has been used, the resulting whey is generally regarded as halal. The same applies where the rennet comes from an animal slaughtered according to Islamic requirements. Where the rennet comes from an animal that was not slaughtered in this way, scholarly opinions can differ. Some interpretations consider the rennet, and therefore the whey produced from it, to be unsuitable, while others may regard it as permissible provided it is not porcine in origin. This is why recognised halal certification provides the clearest practical assurance of compliance when choosing a supplement.  Halal-compliant added ingredients Any added flavourings, emulsifiers, sweeteners, vitamins and functional ingredients also need to be considered for halal compliance. A halal whey ingredient does not automatically make the complete protein powder halal if other parts of the formula have not been assessed. Some flavour systems use carriers or processing aids that are not obvious from the label, while certain emulsifiers, anti-caking agents or added nutrients may be derived from non-halal animal sources. Every part of the finished formula needs to be considered, including ingredients used in small amounts and those introduced during processing. Prevention of cross-contamination Key to halal certification is actually the prevention of cross-contamination between any halal and non-halal sources. Ingredients should be stored, handled and blended in a way that prevents contact with non-compliant materials. Cleaning procedures should also be strongly adhered to during manufacturing, especially if shared production equipment is being used between halal and non-halal sources. How to check whether a whey protein is halal So, your next question is likely to be ‘how can I tell if a whey protein powder is halal?” You don’t have insight into the manufacturing process so how are you meant to know? Below we have included a handful of tell-tale signs: Look for recognised halal certification It sounds simple enough, but the first step is to find out if a whey protein powder is halal certified.  Look for certification information on the packaging or the brand’s official product page. If the product is halal certified, then this is the first place it will be mentioned. Certification means an independent body has assessed the product across sourcing, processing and manufacturing and has determined the product to be halal-compliant. Review the complete ingredient list Even if a whey protein is halal certified, you might also find it reassuring to review the ingredients. Some of the key ingredients that could impact halal certification are the following: Flavourings - some flavour systems use ethanol or other carriers, so their composition and residual levels may require review. Emulsifiers - soy lecithin and sunflower lecithin are both plant-derived and fine. An unspecified "emulsifier" is worth querying. L-cysteine (E920) - this can be derived from animal sources. Anti-caking agents - some stearates are animal-derived. Gelatin – this is relevant if you're looking at capsules or bars rather than protein powders. Ingredient transparency is also useful for reasons beyond halal suitability. You may want to avoid a particular sweetener, check for allergens or choose a formula designed around a specific training or wellbeing goal. Use official brand sources When verifying halal status, use the product packaging and the manufacturer’s current website as your primary sources. Third-party marketplaces and comparison sites can contain outdated information as product formulas change. This could mean that a product that was once halal-compliant is no longer being produced with halal ingredients.  It’s also important to look for a clear statement that the finished product is ‘halal certified’. Phrases such as “made with halal ingredients” or “suitable for halal diets” don’t necessarily mean that the product as a whole is halal-compliant which can catch people out. A transparent manufacturer should be able to tell you which products are certified and whether that certification covers the flavour you are considering. Finding a halal whey protein you can trust If we haven’t made it clear, whey protein can be halal, but the answer depends on more than the fact that it comes from milk. The source of the rennet, the wider ingredient list and the way the finished product is manufactured can all affect whether it is suitable. For most consumers, recognised halal certification offers the clearest reassurance. It confirms that the complete product has been assessed, rather than leaving you to interpret a supply chain that is rarely visible from the label alone. At Innermost, we are proud to offer two halal certified whey protein powders with all flavours being compliant: The Strong Protein - designed to support strength, performance and recovery. The Lean Protein - supports daily protein intake and healthy body composition goals. Both combine trusted certification with premium quality and great taste. Explore Innermost’s halal-certified protein powders to find the option that best fits your goals. References Mirzakulova, A., Sarsembaeva, T., Suleimenova, Z., Kowalski, Ł., Gajdzik, B., Wolniak, R., Bembenek, M. (2025). Whey: Composition, processing, application, and prospects in functional and nutritional beverages: A review. Foods. 14(18). Click here. Mestawet, A., France, T., Mulcahy, P., O’Mahony, J. (2024). Microfiltration retentate co-product from whey protein isolate production: Composition, processing, applications and potential for value addition. Trends Food Sci Technol. 153. Click here. IFANCA Pakistan. (2022). What is the source of rennet? General Halal. Click here. Hassan, F., Hanif, A. (2017). Halal issues in processed food: Misuse of the Halal logo. J Emerg Econ Islam Res. 5(3). Click here. Halal Certification Services. (2026). Halal certification requirements. Click here.
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Marine Collagen Supplements: Benefits, Uses and What the Research Says

Marine Collagen Supplements: Benefits, Uses and What the Research Says

In the past few years, collagen has gone from a niche beauty buzzword to one of the most searched-for supplements available. Walk down any health aisle and you'll find it in powders, capsules, sachets and even coffee blends.  Marine collagen has become a particular favourite, often praised for its hydrolysed peptide format and its links to healthier-looking skin. But how much of that holds up once you look at the science? And is a marine collagen supplement worth adding to your routine? This guide covers what marine collagen is, the benefits, how it works, and what the research shows. No miracle promises. Just a clear, honest look at where collagen fits into your modern wellness routine. Let’s get into it! Key takeaways Marine collagen is a hydrolysed protein sourced from fish skin and scales, made up almost entirely of Type I collagen - the type most abundant in human skin. The strongest evidence supports gradual improvements in skin hydration and elasticity with daily marine collagen use over roughly 8 to 12 weeks. Evidence for hair, nails and joint support is more limited, so these benefits should be seen as promising but less established than the skin-related research. Marine collagen peptides are broken into smaller fragments, which research suggests are well absorbed into the body. Neither marine nor bovine collagen is automatically better; the right choice depends on your goals, diet and product quality. What is marine collagen? Marine collagen is simply collagen that is sourced from fish - usually the skin and scales that would otherwise be discarded. You can get some collagen from marine foods, although it is usually most concentrated in the skin, bones and connective tissues rather than the fillet itself. Foods that provide marine collagen include: Fish with the skin on, such as salmon, cod and haddock Fish skin, where eaten as part of a dish Small fish eaten with bones, such as sardines or anchovies Fish bone broth or fish stock Shellfish and seafood (though these are more useful for supporting nutrients than collagen itself) Most of the marine collagen supplements you find will be hydrolysed, meaning the long collagen chains have been broken down into smaller chains of amino acids called peptides. These smaller peptides are easier to dissolve, easier to mix into drinks, and easier for the body to digest than whole collagen you find in foods. Collagen is one of the most abundant proteins in your body. It aids in the structure of your skin, bones, tendons, ligaments and cartilage, and it is a big part of what keeps skin looking firm and springy. There are several types of collagen, but the body leans most heavily on Types I and III. Type I collagen is the most abundant type. It is found in skin, bones, tendons and ligaments. Type II collagen is mainly found in cartilage, which is why it is often discussed in relation to joint health. Type III collagen is found in skin, muscles and blood vessels. It often works alongside Type I collagen. Type IV collagen helps form part of the deeper structural layers of the skin. Type V collagen is found in areas such as the skin, hair and some connective tissues. Marine collagen is made up almost entirely of Type I, which happens to be the most common type found in skin. That overlap is a large part of why marine collagen is discussed in relation to skin health and nutrition. How do marine collagen supplements work? Before we jump into the potential benefits and what the research says, it’s useful to understand exactly how marine collagen supplements work when consumed. One common misunderstanding is that these supplements travel through the body and arrive in the skin as ready-made collagen. That’s not quite how it works. Hydrolysed marine collagen has already been broken down during processing into smaller collagen peptides. When you consume it, your digestive system breaks those peptides down further into amino acids and smaller fragments, including glycine, proline and hydroxyproline. Research suggests some collagen-derived peptides can be absorbed into the bloodstream, where they may travel to the skin and other connective tissues. From there, they are thought to support collagen-related processes in two main ways: by providing amino acids the body can use as raw materials, and by acting as signals that may encourage cells such as fibroblasts to produce more collagen. Marine collagen may work through two main mechanisms They top up the raw materials your body draws on to build its own collagen. Certain peptides act as a kind of signal, prompting the cells in your skin known as fibroblasts to step up their natural production. If you’re looking to increase your marine collagen intake, it’s also worth considering the role of vitamin C. Vitamin C contributes to normal collagen formation, which is why a collagen-supportive diet should include vitamin C-rich foods or, where appropriate, a well-formulated supplement. The benefits of marine collagen While it’s true that marine collagen works best alongside a well-balanced routine, (including enough protein, key micronutrients, good hydration, and sleep) it often gets linked to a long list of benefits, with some better supported by research than others. Here's what each one means for you, and how well the science supports it. Improved skin hydration and elasticity The promise of smoother, plumper-looking skin is one of the main reasons people turn to marine collagen in the first place. As the body’s natural collagen production declines with age, skin can gradually appear less firm, which is why collagen is so often discussed in relation to skin ageing and overall skin quality. The scientific research reinforces this benefit, particularly around gradual improvements in skin hydration and elasticity with consistent daily use. Several clinical trials have looked at oral collagen peptides and skin health, with a 2023 systematic review of 26 randomised controlled trials finding that hydrolysed collagen supplementation was associated with improvements in both areas.  Many of these collagen studies also assess results over several weeks, suggesting that 8 to 12 weeks is a sensible timeframe to keep in mind when judging whether marine collagen is making a noticeable difference to your skin. Hair and nail support The promise of stronger nails that split and chip less, and hair that feels healthier and more resilient, is a big part of marine collagen's appeal and a common reason people add it to their diet. The honest picture here is that the science of this benefit is less established.  Hair and nails are made mostly of keratin rather than collagen, so the link is more indirect. Some small studies suggest collagen peptides may help with nail strength, although they do not claim to prove that marine collagen is a guaranteed solution for hair growth or brittle nails. Some marine collagen formulas also include biotin, which has authorised EFSA health claims for contributing to the maintenance of normal hair and normal skin. That makes it a useful supporting ingredient in beauty-focused supplements, but marine collagen should not be treated as a guaranteed solution for hair growth or nail strength. Improved joints and connective tissue If you run, lift or train regularly, joint comfort may be one of the marine collagen benefits that matters most to you. Collagen is found in cartilage, tendons, ligaments and other connective tissues, which is why it is often discussed in relation to active lifestyles and long-term mobility. The research into marine collagen for joints is less developed than the research around skin, but there are some relevant findings. In a 2018 double-blind, placebo-controlled trial, a daily supplement containing hydrolysed fish collagen, vitamins and other active ingredients was associated with improvements in joint wellbeing over 90 days. The results should be interpreted carefully because the formula contained more than marine collagen alone, but they do support the wider interest in marine collagen as part of a balanced diet, sensible training plan and consistent recovery routine. Marine collagen vs bovine collagen Marine and bovine collagen are two of the most common forms of collagen supplements that you will hear about: Marine collagen is sourced from fish, usually the skin and scales Bovine collagen comes from cattle, most often the hide. Both are commonly hydrolysed into collagen peptides, which means they have been broken down into smaller fragments that are easier for the body to digest and use. The main difference is usually the collagen profile. Marine collagen is typically rich in Type I collagen, the type most strongly associated with skin, bones and connective tissue. Bovine collagen usually contains both Type I and Type III collagen, giving it a slightly broader collagen profile. That does not make one automatically better than the other. Marine collagen may be more appealing if your focus is skin support or you prefer a fish-derived source, while bovine collagen may suit those looking for a wider mix of collagen types. In both cases, the quality of the supplement matters more than the source alone. Look for hydrolysed peptides, a clear dose, transparent sourcing and a format you can use consistently. Feature Marine collagen Bovine collagen Source Fish or other marine sources, often skin, scales or bones Cattle, usually hides or bones Common collagen types Mainly Type I collagen Type I and Type III collagen Often chosen for Skin hydration, elasticity and beauty-focused routines General collagen support, including skin and connective tissue Digestibility Usually hydrolysed into collagen peptides for easier digestion and mixing Also commonly hydrolysed into collagen peptides Taste and texture Can have a mild marine taste if not well formulated Usually more neutral, though this depends on the product Dietary considerations Not suitable for fish allergies, vegans or vegetarians Not suitable for people avoiding beef, vegans or vegetarians Main thing to check Source, collagen dose, peptide format and taste Source, collagen dose, peptide format and quality Is marine collagen worth taking?  For most people interested in skin health, marine collagen is a reasonable, low-risk supplement to try, as long as your expectations are realistic. The evidence for gradual gains in skin hydration and elasticity is reasonably solid. The case for hair, nails and joints is softer, but it's building. It also works best as one piece of a bigger picture and should be consumed alongside a protein-rich, varied diet, decent sleep, sun protection and staying hydrated. If you do give it a go, choose a hydrolysed product with a sensible dose and supporting nutrients like vitamin C, commit to a consistent 8 to 12 weeks, and judge the results for yourself. Whatever source you land on, quality and consistency are what turn a supplement from a hopeful purchase into a habit worth keeping. That is the standard we hold every formula to at Innermost: science over hype, quality ingredients and nothing you do not need. Whether you are looking at collagen, protein or everyday wellness support, the same rule applies: choose what fits your body, your goals and the routine you can actually stick to. If you're not sure where to start, our free nutritionist consultation can help you work out what actually fits your goals. Frequently asked questions  Is marine collagen better than bovine collagen?  Neither is outright better. Marine is primarily Type I and may appeal to those looking for a fish-derived source, while bovine offers Types I and III and is often cheaper. Can vegans take marine collagen?  Marine collagen comes from fish, so it isn't suitable for vegans or vegetarians. Vegan "collagen support" products work differently, supplying nutrients such as vitamin C that contribute to normal collagen formation rather than collagen itself. Does marine collagen taste fishy?  A good-quality hydrolysed marine collagen should be virtually flavourless. A noticeable fishy taste is usually a sign of a lower-quality product. How much Marine Collagen should I take? Most research points to an effective daily intake of somewhere between 2.5g and 15g of collagen peptides, with many of the skin studies sitting in the middle of that range. References Czajka, A., Kania, E., Genovese, L., Corbo, A., Merone, G., Luci, C., Sibilla, S., Siciliano, C. (2018). Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing. Nutr Res. 57. Click here. Farooq, S., Ahmad, M., Zheng, S., Ali, U., Li, Y., Shixiu, C., Zhang, H. (2024). A review on marine collagen: sources, extraction methods, colloids properties, and food applications. Collagen Leather. 6(11). Click here. Myung, S., Kim, J., Lee, Y., Choi, Y. (2025). Effects of collagen supplements on skin aging. Am J Med. Click here. Pu, S., Huang, Y., Pu, C., Kang, Y., Hoang, K., Chen, K., Chen, C. (2023). Effects of oral collagen for skin anti-aging: a systematic review and meta-analysis. Nutrients. 15(9). Click here Evans, M., Lewis, E., Zakaria, N., Pelipyagina, T., Guthrie, N. (2021). A randomized, triple-blind, placebo-controlled, parallel study to evaluate the efficacy of a freshwater marine collagen on skin wrinkles and elasticity. J Cosmet Dermatol. 20(3), 825–834. Click here. Hexsel, D., Zague, V., Schunck, M., Siega, C., Camozzato, F., Oesser, S. (2017). Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol. 16(4), 520–526. Click here. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2010). Scientific Opinion on the substantiation of health claims related to biotin. EFSA Journal. 8(10), 1728. Click here.
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How to Maximise Muscle Mass on a GLP-1

How to Maximise Muscle Mass on a GLP-1

A few years ago, most of the questions I got as a coach were about the usual stuff: how to lose a bit of fat, how to add a bit of size, how to break a plateau. These days? A huge number of them involve a weekly injection. GLP-1 medications have gone from a diabetes treatment to a genuine phenomenon, and honestly, I get it. The results people are seeing can be seriously impressive. But here's the part that never makes it onto the before-and-after photos. When you lose weight quickly, not all of what disappears is fat. Some of it can be muscle. And muscle, I'd argue, is the very last thing you want to wave goodbye to. It's what keeps your metabolism ticking over, what keeps you strong and capable as you age, and a huge part of why some people end up looking lean and athletic while others just end up smaller and softer. I've spent more than 12 years in and around the gym, and the best part of a decade coaching people through exactly this kind of body composition change. So I want to be straight with you, because there's already a lot of noise around this topic. Some of it is scaremongering, some of it is wishful thinking, and a lot of it is people repeating things they've half-read somewhere. You won't find any of that here. Just a clear, honest look at what's actually going on, and what you can do about it. Stick with me. Key takeaways A GLP-1 can absolutely cost you some muscle, but the early panic massively oversold it. With the right approach, muscle loss is very manageable. The whole challenge comes down to one tension: these medications push your appetite down at the exact moment your protein needs go up. Resistance training is your single most powerful tool. If you take one thing from this article, let it be that. Prioritise protein, don't slash your calories to nothing, and stay on top of your hydration. Supplements won't do the work for you, but a good protein blend and creatine genuinely earn their place when your appetite has gone walkabout. This is a tool, not a shortcut. Pair it with proper training and nutrition and you can come out the other side leaner and stronger. First Though, What Is a GLP-1? Let's clear up the science, because once you understand it, everything else clicks. GLP-1 stands for glucagon-like peptide-1, and it's a hormone your own gut already releases after you eat. Its job is to tell your brain you've had enough, slow down how quickly your stomach empties, and help manage your blood sugar by prompting a well-timed insulin response. Think of it as part of your body's built-in "I'm full" system. The medications everyone's talking about are GLP-1 receptor agonists, which is just a fancy way of saying they mimic that hormone, only at a much bigger dose and for far longer than the version you make naturally. The result? Your appetite drops off a cliff. Food becomes less interesting, portions shrink, and the result is weight loss. The Most Common GLP-1 Medications There are quite a few GLP-1s that are widely available today. Here are ones you're most likely to come across in 2026: Semaglutide Sold as Ozempic (for type 2 diabetes), Wegovy (for weight loss), and now as an oral tablet too. This one is a pure GLP-1 agonist. Tirzepatide More often known by the names Mounjaro and Zepbound. This is a dual agonist: it works on GLP-1 receptors and a second pathway called GIP, which is part of why it tends to produce greater weight loss. Liraglutide An older, daily-injection option you may still come across under the names Saxenda, and Victoza.  Orforglipron One of the newer arrivals, and notable for being a GLP-1 you take as a pill rather than an injection. A note on retatrutide If you’ve any knowledge on GLP-1s already then you might also have heard the name retatrutide, and this one deserves an honest word. It's the furthest along of the next-generation of weight loss solutions: a triple agonist that adds genuine glucagon receptor activation into the mix (more on that in a second) and has posted the biggest weight loss numbers we've seen yet. The catch? It hasn’t been approved yet. The Phase 3 trials are still running as I write this. I'll be straight with you though: that hasn't stopped people getting hold of it. But unapproved means unregulated, which means there's no real way of knowing what's in an unofficial vial, or in what dose. That's a conversation for you and a doctor, not a shopping decision. I'd leave it well alone until it’s approved and available from a regulated, reputable manufacturer. A quick myth worth busting You'll often hear that GLP-1s "work on your glucagon receptors." Not quite, and this is worth getting right. Your standard GLP-1 medications actually reduce the release of glucagon (a hormone that raises blood sugar) as part of how they keep your levels steady. They don't switch the glucagon receptor on. The only drugs that deliberately do that are the new triple agonists like retatrutide, where that extra action is used to nudge up energy expenditure and fat burning. It's a small detail, I know, but it's exactly the kind of thing that separates good information from the stuff doing the rounds online. Do GLP-1 medications cost you muscle? The honest answer is they can, but the early panic about this massively oversold the reality. The far more useful question is what you can actually do about it, which turns out to be quite a lot. Here's what's going on. When you lose weight quick, whatever the method, a chunk of that loss tends to come from lean mass rather than fat. With GLP-1s, some studies suggested lean mass could account for a significant share of the total weight lost by those using them. Cue the "Ozempic is wasting your muscle" headlines. But the picture has matured a lot, and it's far less scary than it first looked. More recent research suggests a good portion of that "lean mass" figure isn't skeletal muscle at all. It's water, and it's changes in organs like the liver, which shrink as you get healthier. Several analyses now show that while you might lose some absolute muscle, your relative muscle (muscle as a proportion of your now-lighter body) and your strength can hold up or even improve. So no, this is not a reason to avoid these medications if they're right for you. It's simply a reason to be deliberate. Where I would be paying closer attention is with people who fall into the higher-risk groups: Older adults, who are already losing muscle gradually with age and really can't afford to speed that up. Anyone with low muscle mass from the outset of treatment. People losing weight very fast with no resistance training and not enough protein. If any of these sound like you, then everything below isn't optional. It's the whole point. The one thing that defines all of this Here's the tension at the heart of being on a GLP-1, and once you see it, the rest of this article basically writes itself. To protect and build muscle, your protein needs go up. But the medication's entire job is to send your appetite down. You need to eat more of the right stuff at exactly the moment food has become least appealing. That's the puzzle. So let's solve it. Make every bit of your nutrition count When you're barely hungry, you simply can't afford to waste your limited appetite on food that isn't doing much for you. Protein needs to become your priority, full stop. How much? The International Society of Sports Nutrition puts the sweet spot for active people at around 1.4–2.0g of protein per kilogram of bodyweight per day, with the higher end being useful during dieting phases. And make no mistake, being on a GLP-1 is very much a dieting phase. For an 80kg person, that's somewhere in the region of 130–160g a day. The trick is to spread it across your meals rather than backloading it all into dinner, because your muscles respond best to regular protein "doses" through the day when you’re in a calorie deficit. A few principles I give clients in this exact situation: Lead with protein When your appetite is small, eat the protein on your plate first, before you fill what little room you have with everything else. Sounds obvious. Hardly anyone does it. Don't crash your calories or be reckless I know it's tempting when you're just not hungry, but if your overall intake drops too low, you give your body every reason to break down muscle for fuel, and your training will fall apart. A controlled deficit beats a brutal one every single time. Stay on top of hydration and electrolytes GLP-1s can bring nausea and digestive upset, and anything that cuts how much you eat and drink can leave you short on fluids and salts. That flat, foggy, weak feeling people blame on the medication? Often it's just dehydration in disguise. Make a habit of drinking water regularly and add an electrolyte supplement if you’re still not feeling right. Training is crucial while on weight loss medication If I could give you only one instruction for your entire time on a GLP-1, it would be this: lift weights.  I genuinely can't stress this enough. As a qualified coach, I've watched resistance training do more to protect muscle during weight loss than anything else in the body transformation toolkit, and the science backs that up completely. A major 2025 advisory from several leading obesity and nutrition bodies landed on a clear recommendation for people on these medications: strength training at least three times a week, plus around 150 minutes of aerobic activity. That's a pretty basic formula but it works! Why does lifting matter so much? Because it sends your body a message. Cardio is brilliant for your heart and helps with the deficit, but it doesn't give your body any real reason to keep muscle. Lifting does. When you challenge a muscle, you're effectively telling your body, "I still need this, don't you dare get rid of it." And so, even in a calorie deficit, it holds on. Pretty clever, really. You don't need to live in the gym to make this work. You just need to train with intent: Build your sessions around the big compound movements (squats, hinges, presses, rows, and their machine equivalents) that recruit a lot of muscle fibres at once. Aim to do a little more over time, whether that's a touch more weight, an extra rep, or simply better control. This is progressive overload, and it's the engine behind keeping and building muscle. It's the closest thing to a non-negotiable there is. New to this, or coming back after a long time off? Start sensibly. Two or three focused sessions a week will beat an ambitious six-day plan you've quietly abandoned by the end of the month. Something is always better than nothing. Where supplements fit I'll always give it to you straight here, even when it's not the salesy thing to say: no supplement is going to rescue you from skipping the gym or neglecting your protein. The basics come first, second and third. There's no powder on earth that changes that. That said, supplements absolutely earn their place when they solve a real problem, and a GLP-1 hands you a very specific one. Remember the puzzle from earlier? High protein needs, tiny appetite. This is exactly where a good protein blend stops being a "nice to have" and becomes genuinely useful. Getting 30-odd grams of quality protein in a single shaker is a whole lot easier than staring down a plate of chicken and rice you don't have the appetite for. A few that fit the job: Whey protein Our The Strong Protein packs 34g of protein into one low-calorie serving, with 3g of creatine built in (more on why that matters in a second). If your main focus is staying lean through the deficit, our Lean Protein is built with exactly that in mind, and if you're plant-based, our Health Protein gives you a vegan option without dropping the quality. Creatine Creatine is one of the most researched supplements on the planet, and a genuine ally when you're dieting. It supports your strength and helps you maintain lean mass while you train. It's already in The Strong Protein, or you can top up with The Power Booster, which is pure creatine monohydrate. Take 5 grams daily without fail; the timing matters far less than the consistency. Hydration support Given the digestive side effects and the natural dip in how much you're eating and drinking, an electrolyte blend like our Hydrate Blend can be a real help, especially on training days. Everything we make at Innermost is built the same way: real, evidence-backed ingredients in doses that actually do something, with none of the filler or fairy dust. That matters more than ever when your appetite is limited, because every single serving has to pull its weight. If you want to see the full range, you can browse it all here. Your GLP-1 Muscle-Preservation Playbook If you skim everything else, don't skim this. Here's everything you need to know in 7 short points: Prioritise protein. Aim higher than feels natural, spread it across the day, and eat it first. Lift weights at least three times a week. Compound movements, gradually progressed. This is the big one. Keep some cardio in. Around 150 minutes a week, for your heart and your calorie deficit. Don't under-eat to extremes. A sensible deficit protects muscle. A savage one sacrifices it. Stay hydrated. Replace your fluids and electrolytes, especially if side effects hit. Use supplements to plug the gaps. A protein blend and creatine do real work when your appetite is low. Be patient. Body composition changes show up over months, not days. Trust the process. One last, important word These are powerful, prescription medications, and everyone responds to them a little differently. Nothing in this article is medical advice, and it's no substitute for the guidance of the doctor or prescriber looking after your treatment. If you've got questions about your medication, your dose, or anything that just doesn't feel right, please take those to them. They know your full picture in a way that an article never can. What I can tell you, hand on heart, is this: being on a GLP-1 does not have to mean losing your muscle along with the fat. Treat it as a tool, pair it with proper protein, real training and a bit of smart support, and it can be the thing that finally gets you to a leaner, stronger version of yourself. Not just a smaller number on the scale, but a body that works as well as it looks. Now that's a goal worth training for.
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Why Natural Protein Supplementation Matters

Why Natural Protein Supplementation Matters

Walk into any health shop, or scroll any supplement site, and you often find that protein powders start to blur into one. Almost all of them make the same promises on the front: ‘high in protein’, ‘no added sugar’, ‘no additional additives’. The wording is so similar that telling a genuinely good product from a synthetically produced product is harder than it should be. Read past the figure on the front however and you'll usually find a protein that contains artificial sweeteners, synthetic flavourings and colours, and even fillers or bulking agents just to name a few. The reason they tend to do this is that costs of production are much cheaper as a result of the lower quality ingredients. A naturally formulated protein supplement works the other way around. The protein comes from a quality source, the flavour and sweetness come from ingredients you'd recognise rather than ones built in a lab, and anything that doesn't need to be there is left out. This piece is about that difference: what natural really means for a protein supplement, why it matters, and how to spot it for yourself. What "natural" actually means in protein supplements "Natural" is one of the most used and least understood words in wellness, printed on plenty of labels with very little behind it. There's no strict, regulated definition for it, so a brand can reach for the word fairly freely. This is why it pays to know what you're actually looking for. Used honestly, natural points to ingredients that come from recognisable sources and are processed as lightly as the format allows. For protein, that usually means a base derived from food such as: Whey Pea Hemp Brown rice Other plant-based proteins Just as telling is what gets left out, and how openly the packaging accounts for what stays in. A natural protein supplement has little to hide, so the label tends to be short and the reasoning easy to follow. The real test is whether the formula makes sense as a whole. Can you understand what's in it? Does each ingredient have a clear purpose? And does the brand explain the benefit plainly, rather than hiding behind vague wellness language? Why ingredient quality matters in protein supplements When people compare protein powders, the first thing they often look at is the amount of protein per serving. It matters, but this number doesn’t tell you everything about a supplement’s quality. A synthetically formulated powder may contain just as much protein per serving as a natural alternative, but it may also include more artificial additives that are bad for your health.  This is especially important as supplementation is usually taken regularly as part of a daily routine. If something becomes part of your breakfast, post-workout routine or afternoon shake, the quality of the overall formula may influence how well it fits into your daily routine. Natural protein powders are often separated by a few key criteria: Ingredient sourcing: Whey is highly bioavailable and naturally rich in essential amino acids that support muscle repair. A good plant-based blend can also be effective when it is built to provide a strong amino acid profile. What surrounds the protein: Sweeteners, thickeners and flavourings affect taste, texture and how a shake feels once you have taken it. Some formulas rely heavily on artificial sweeteners, gums or thickeners, which may contribute to bloating or digestive discomfort. Digestibility: A protein you absorb and tolerate comfortably is more useful than a bigger number on the label that does not sit well with your body. Purpose: A formula built around a specific goal, such as strength, performance, energy or satiety, is more useful than a generic powder with no clear reason behind the ingredients. The benefits of natural protein supplementation The real value of natural supplementation becomes clearer when you look beyond protein content alone. Below are some of the key benefits of choosing natural protein supplements over more artificial or heavily processed alternatives. Supporting strength and lean muscle Building strength and lean muscle is one of the main reasons people turn to natural protein supplements.  A good one supports muscle repair after training and helps maintain muscle over the longer term. That's especially useful if you train regularly and eat well but can't always put together a high-protein meal straight after a session. Helping with recovery after exercise After a workout, your body needs nutrients to repair and adapt, and protein is central to that process, particularly if you train several times a week. A natural protein supplement offers a convenient way to support recovery without making nutrition feel complicated, whether mixed into a shake, smoothie or simple post-workout snack. Supporting satiety and body composition goals Protein keeps you feeling fuller for longer, which makes balanced eating easier to stick to.  For anyone working towards fat loss, lean muscle or general body composition, natural protein supplementation helps steady your daily nutrition alongside whole foods, movement and rest, without relying on the added sugar that some cheaper formulas contain. Making daily nutrition easier Even with good intentions, it is not always easy to get enough protein through meals alone. Busy days, training schedules and travel can all make consistency harder.  A natural protein gives you a simple, repeatable way to keep your intake up on the days that get away from you, using ingredients you can actually recognise. Natural supplementation doesn't have to taste bland There's a common assumption that natural supplements have to taste bland, chalky or unpleasant. Plenty of people have met exactly that: a protein that sounds healthy on paper but turns out too earthy, too sweet or too gritty to enjoy. It gets used for a few days, then pushed to the back of the cupboard. The problem there is usually the formulation, not the missing additives. Chalky, overly sweet shakes come from corners being cut. Getting flavour and texture right without falling back on heavy sweeteners is genuinely hard, which is a good sign a brand has done the work. Taste matters for a practical reason as much as an enjoyable one. A protein you look forward to is one you'll keep using, and consistency is what actually delivers results. The best-formulated supplement on the shelf does nothing while it sits unopened. The innermost approach to natural protein Everything above is the standard we at Innermost hold ourselves to. Our proteins are built on clean and naturally-derived ingredients, formulated with the backing of nutritional science rather than guesswork. We leave out the fillers, bulking agents and needless extras that have no business being in a quality protein, and we're open about what goes in and why. We also happen to think clean and natural should taste good, because a protein you enjoy is a protein you'll actually use.  Explore our protein powders to find the formula that best fits your goals, routine and lifestyle. References Morton, W., Murphy, T., et al (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 52(6). Click here. Jäger, R., Kerksick, C., et al (2017). International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. Click here. Seijo, M., Naclerio, F. (2019). Whey Protein Supplementation and Muscle Mass: Current Perspectives. Click here.
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The Protein Mistake That's Holding Back Your Results

The Protein Mistake That's Holding Back Your Results

I've written at length about creatine. I've written about collagen, electrolytes, the GLP-1 moment, even the science of sleep. But I've never written a personal email about protein. That's a strange omission for someone who built a brand that makes some pretty ground-breaking protein powders. So let me explain why, and then actually say the thing I've been avoiding. Protein is the most foundational supplement in the Innermost range. It's also the hardest subject for me to write about personally, because there's nothing surprising about it. Creatine had a story. Collagen had a story. Protein is well... protein. Everyone knows you should eat more of it. The mechanism is not a secret. Muscle protein synthesis, leucine threshold, net nitrogen balance. If you've been in the fitness space for more than a couple of years, you've read this before. And I think that's the problem. The familiarity makes people stop paying attention. Here's what I actually think about protein, after a decade of working in this space. Most people in their thirties and forties are under-consuming protein and don't know it. Not by a small amount. The gap between what most people eat and what the research supports for muscle maintenance and body composition outcomes is significant. Studies looking at optimal intake for adults prioritising body composition consistently point to between 1.6 and 2.2 grams per kilogram of bodyweight per day. Most people are eating somewhere between 0.8 and 1.2. The difference is not cosmetic. Adequate protein intake directly affects your ability to preserve muscle tissue during a caloric deficit. It supports recovery between sessions. It has a measurable effect on satiety, which means it influences total caloric intake downstream, not just at the point you consume it. There's a subtler point too, and this is the one I've come to think matters most: protein is the nutrient where consistency compounds most directly. The benefits of creatine saturate over time in a relatively predictable way. Collagen has a timeline that research measures in months. But protein's effect on body composition is essentially continuous. Every day you hit your target, you preserve something. Every day you don't, you lose a small amount of ground. Over a summer, that adds up. This is what I've observed personally, and it's backed by the research on muscle protein turnover. The people who maintain their body composition through summer are not, in my experience, the people who train harder during that period. Most of them train less. Their routines are disrupted. They're travelling. Their eating is less structured. The people who come back in September looking broadly the same as they left in June are the ones who kept their protein intake consistent. That's it. That's the variable. Why I take The Lean Protein I’ve been taking The Lean Protein the past few months for a straightforward reason: the protein-to-calorie ratio. Much like our other protein blends, each serving delivers over 30 grams of protein. The calorie count is low relative to that protein yield. When my training is consistent and my eating is structured, I don't think about this very much. But in the periods when those things are less reliable, that ratio becomes the thing that holds the rest together. The formula also includes acetyl-L-carnitine, inulin, pomegranate extract, and yerba mate. These aren't afterthoughts. Acetyl-L-carnitine has a research base in fat metabolism. Inulin supports satiety and gut function. The pomegranate extract is included for its antioxidant contribution to recovery. This means that the formula does more work per serving than a standard whey and just what I need going into summer. The thing the industry gets wrong about protein Most protein marketing leads with taste and price per gram. Both matter. But neither tells you whether the formula will support body composition outcomes over time. The two questions I'd ask before buying any protein powder are: what is the actual protein-to-calorie ratio, and what is the leucine content per serving.  Leucine is the branched-chain amino acid most directly linked to triggering muscle protein synthesis, and there is a threshold dose, roughly 2.5 to 3 grams per serving, below which the anabolic response is blunted. Many protein powders do not disclose this. They just list total protein and move on. The Lean Protein does not have this problem. The formula is transparent. The dose is evidence-based. One thing I'd ask you to consider: if you've never actually checked whether you're hitting your protein targets, try tracking it for three days. Most people find the gap is larger than they expected. If you're not sure which Innermost product fits your specific goal, the quiz on our site is a good place to start. Find the right protein for your goal  
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I've Been Taking The Glow Blend For Six Months. Here's What Happened

I've Been Taking The Glow Blend For Six Months. Here's What Happened

There's an uncomfortable truth about founders who sell supplements: most of us are too invested in our own products to give you an honest account of what they actually do. I want to try something different with this email. I’ve been taking The Glow Blend every day for six months. What follows is a genuine account of what I expected, what I noticed, what I wasn't sure about, and what I didn't notice at all. I'm telling you this partly because I think you deserve that level of honesty from the person who formulated the product, and partly because the honest account is actually more useful than a testimonial. What the evidence says before I get into my own experience Collagen is the most abundant protein in your body. It gives skin its structure and elasticity. From your mid-twenties, your body produces less of it each year. By the time most people start thinking about skin supplementation, they've already lost a meaningful amount. Hydrolysed collagen peptides, which is what's in The Glow Blend, are different from the collagen your body produces. They're pre-broken into smaller chains, which makes them bioavailable in a way whole collagen protein is not. When you consume them, they circulate in the bloodstream, where studies suggest they signal fibroblasts to produce more collagen. The mechanism is real. The research is there. The timeline The strongest evidence on collagen supplementation shows meaningful changes in skin elasticity and hydration typically at 6-8 weeks minimum, with more substantial effects at 10-12 weeks and beyond. Studies on nail growth and hair strength follow a similar curve. This is not a two-week product. Anyone selling you collagen on a 30-day challenge framework has either not read the research or has chosen to ignore it. Vitamin C as a co-factorVitamin C is not optional in this equation. It's essential for collagen synthesis at a cellular level. Without adequate vitamin C, your body cannot complete the process of building new collagen fibres regardless of how much collagen you're consuming. This is why The Glow Blend includes it, and why most budget collagen products either leave it out or include a token dose that doesn't meet the threshold. The Glow Blend also contains hyaluronic acid, which is a glycosaminoglycan that attracts and holds water within the skin. Biotin (B7) supports keratin production, which is the structural protein in hair and nails. Folic acid (B9) plays a role in cell regeneration. Each of these is in the formulation for a specific, evidence-based reason.  What I noticed and what I didn't I started in December. Six months ago. I'll be honest: December is a difficult month to start an experiment. My diet was inconsistent, my sleep was disrupted, and my skin was already taking a beating from dry air and a bit too much running around. I didn't expect to notice much quickly, and I didn't. By week six, my skin felt more comfortable. Not dramatically different. More comfortable is the right word. Less tight in the morning. Less reactive to changes in temperature. I noticed it most on long-haul flights, where my skin used to feel genuinely awful after landing and increasingly didn't.By month three, I think that my nails were growing a little faster mainly because I was cutting them more often. Whether that's the biotin, the collagen peptides, or the combination, I can't tell you, and the research doesn't give a clean answer either. I keep my nails short anyway, so my nails weren't the thing I was watching most closely (or noticed for that matter). What I was watching was my hair. I'm older now than when I launched Innermost, and density is something I'm acutely aware of. The Glow Blend contains biotin and folate, both of which support hair health, so this is where my attention went. Over these six months: a bit thicker, a bit more resilient. I keep my hair short, so I'm not pointing to length. It's the feel and the density. I'm not going to dress that up into something it isn't. I'll just say it's been one of the more encouraging parts of the experience, and at this stage that counts for a lot.Skin texture improved. This one is harder to quantify because it's subjective. But my skin looks better now than it did in December. Some of that is the improvement in light. Some of it is that I'm trying to sleep better. But I've taken enough data points over six months to think the supplement is contributing something real. Where most products fall short The collagen category is full of underdosed products. The research on skin elasticity uses doses of 2.5g to 10g of collagen peptides per serving. A significant proportion of products on the market deliver less than 1g under the assumption that customers won't check. The Glow Blend delivers 5g of hydrolysed collagen peptides per sachet, alongside the vitamin C that makes the process work. That's where the formulation sits relative to the evidence. It's not arbitrary. My honest recommendation If you're thinking about trying The Glow Blend, I'd say this: give it twelve weeks before you draw any conclusions. The evidence doesn't support a shorter timeline and neither does my personal experience. Take it consistently. The days you forget are the days the benefit doesn't accumulate.
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Magnesium for Sleep: Here's What You Need to Know

Magnesium for Sleep: Here's What You Need to Know

  Sleep is one of the most important parts of the day. Feeling well, training well and moving through the day with enough energy to actually enjoy it, all rely on a good night’s sleep. Yet for many of us, it is also one of the first things to suffer when life gets busy. Late nights. Early starts. Stress. Screens. Training sessions squeezed into already full days. A mind that seems to become suddenly very active the moment your head hits the pillow. It is no surprise, then, that magnesium has become one of the most talked-about supplements for sleep. It is often linked with relaxation, recovery and the ability to switch off at night. But as with most things in wellness, the real answer is a little more nuanced than “take this and sleep better”. So, does research suggest that magnesium helps with sleep? And how do you know whether it is right for you? Let’s take a closer look. Key takeaways Magnesium supports several normal processes linked with rest, including muscle function, nervous system function and energy metabolism. Magnesium may help some people sleep better, particularly where poor sleep is connected to stress, low magnesium intake, muscle tension or poor recovery. Food should always be the foundation, but magnesium supplements can help support a consistent intake when busy lifestyles, training and irregular meals get in the way. Magnesium works best as part of a broader evening routine, alongside sensible caffeine timing, reduced evening stimulation, good nutrition and proper recovery. What is magnesium and why is it linked to sleep Magnesium is an essential mineral found in food, water and supplements that is involved in over 300 bodily processes. It acts as a mandatory helper molecule (coenzyme) for your cells. Some of the key biological functions of magnesium include: Supports energy production by helping the body convert food into usable cellular energy. Contributes to normal muscle function, including the balance between muscle contraction and relaxation. Supports normal nervous system function by helping regulate nerve signalling and neurotransmitter activity. Contributes to normal bone structure, with a significant proportion of the body’s magnesium stored in bone. Supports normal glucose metabolism, with magnesium involved in blood glucose control and insulin-related processes. While by no means an exhaustive list, this gives a wider sense of how widely it is used throughout the body. Magnesium’s connection with sleep comes from the way it supports systems involved in relaxation and recovery. As highlighted, magnesium helps regulate nerve signalling and muscle contraction, which is one reason it is often associated with calmness, reduced tension and post-training recovery. It is also commonly discussed in relation to GABA (or gamma-aminobutyric acid), a neurotransmitter involved in calming nervous system activity. While the relationship between magnesium and sleep is still being studied, the general theory is that healthy magnesium levels may help the body and brain shift away from a heightened, alert state and towards a more relaxed one. This matters because good sleep rarely begins the moment you get into bed. It starts earlier, as your body and mind begin to downshift. For active, busy people, this can be one of the hardest parts of the day. If your evening routine looks like finishing work, replying to messages, doing a late workout, eating quickly and then expecting your brain to instantly power down, you are asking a lot from your body. Magnesium may support the relaxation side of that process, but it works best when the rest of your routine is helping too. Does magnesium help you sleep? Magnesium may help some people sleep better, but it is not a guaranteed solution for everyone. Its value sits more in supporting the body’s normal relaxation and recovery processes than acting like a direct sleep aid. A 2021 systematic review and meta-analysis published in BMC Complementary Medicine and Therapies looked at oral magnesium supplementation for insomnia in older adults. It found that magnesium may help reduce the time it takes to fall asleep. While the results were promising, the sample size was limited. Magnesium is most likely to be helpful when poor sleep is linked to factors such as low magnesium intake, stress, muscle tension, a busy nervous system or poor recovery. Someone who trains several times a week, works long days and struggles to wind down at night may find it more beneficial for sleep specifically than someone whose sleep issue is caused by an untreated medical condition, severe anxiety, chronic insomnia or an inconsistent sleep schedule. It is also worth remembering that “better sleep” can mean different things to different people. Some people want to fall asleep faster. Others wake up during the night. Some sleep for eight hours but still wake feeling flat.  Magnesium is usually discussed in relation to relaxation and sleep onset, rather than acting as a powerful sleep aid that forces deeper or longer sleep. A helpful way to think about it is this: magnesium supports the conditions that may make good sleep more likely. It does not replace the foundations of sleep itself (many of which we have discussed before). Can You Get Magnesium from Food? Yes, and this is a good place to start. Magnesium is found in a range of everyday foods, including: leafy green vegetables, nuts, seeds, legumes, wholegrains and dark chocolate. Pumpkin seeds, almonds, spinach, black beans and wholegrain products are all useful sources. Food Why it helps Pumpkin seeds Naturally rich in magnesium and easy to add to meals or snacks Almonds and cashews Useful sources of magnesium, healthy fats and plant-based protein Spinach and leafy greens Provide magnesium alongside fibre and other micronutrients Black beans and lentils Support magnesium intake while also adding fibre and slow-release carbohydrates Wholegrains A practical everyday source of magnesium and sustained energy Dark chocolate Contains magnesium, although best enjoyed as part of a balanced diet   A food-first approach also supports the bigger picture. Your body does not experience nutrients in isolation. A diet rich in magnesium-containing foods is often also higher in fibre, plant compounds and other micronutrients that support overall wellbeing. That said, busy lives do not always make consistent nutrition easy. Active people may also pay closer attention to magnesium because of its role in muscle function, energy metabolism and recovery. If you train regularly, sweat heavily, experience muscle tension or find yourself relying on convenience meals during busy weeks, your magnesium intake may be worth looking at. This is where effective supplementation can help, especially when it forms part of a wider routine rather than replacing a balanced diet. Where magnesium supplements can help Food should always be the foundation, but supplements can make magnesium intake easier to manage when life is busy. Rather than trying to rebuild your diet overnight, the right supplement can help you add consistent support around the routines you already have: morning training, post-workout recovery, evening wind-downs, or busy workdays where meals are not always as balanced as you would like. With Innermost, magnesium is included as part of wider, goal-led formulations rather than as a standalone quick fix. The Fit Protein contains 250mg of magnesium per serving, alongside vegan protein, maca, rhodiola root, cocomineral and Pink Himalayan sea salt, making it well suited to active lifestyles where performance, energy and recovery all matter. The Strong Protein contains 200mg of magnesium per serving, alongside protein, casein, creatine monohydrate, Montmorency cherries and bilberries. This makes magnesium part of a broader strength and recovery blend, supporting people who train regularly and want their nutrition to work harder around their goals. For evening recovery, The Recover Capsules are another good supplementation option, with magnesium included as part of a wider recovery-focused formula. This makes them a natural fit for people who want to support recovery at the end of the day, particularly when sleep, training and overall performance are closely connected. When should you take magnesium for sleep? Magnesium works best when it becomes part of a routine you can actually stick to. Because magnesium supports relaxation and recovery rather than acting as a sedative, timing does not need to be overly complicated. The most effective approach is usually the one you can repeat consistently. For many people, magnesium fits naturally into the evening. That might mean taking it with dinner, after training, or as part of a wider wind-down routine before bed. The aim is not to wait until you feel wired and then expect magnesium to force sleep. It is to give your body steady support at the point in the day when you want to start slowing down. This is particularly relevant if your days are busy or training-focused. When your body has been under physical or mental demand, sleep is part of the recovery process. Magnesium can support that bigger picture by contributing to normal muscle function, nervous system function and energy metabolism. Final thoughts: magnesium, sleep and recovery Magnesium has earned its place in the sleep conversation, but it deserves to be understood properly. It is an essential mineral with important roles in muscle function, nervous system function and recovery. For some people, particularly those who are active, stressed, low in magnesium-rich foods or struggling to wind down at night, supplementation may be a useful addition to an evening routine. The key is to keep expectations realistic. Magnesium is not a shortcut to perfect sleep. It is a supportive tool that works best alongside consistent habits: sensible caffeine timing, less evening stimulation, good nutrition, proper recovery and a calm bedtime routine. For Innermost, the bigger point is that form matters, but formulation matters too. Magnesium works best when it fits into a wider routine. That might mean supporting your intake through a recovery-focused product, taking supplements with food, and using them consistently rather than expecting an instant effect. References  Magnesium. National Institute for Health Professionals. Click here. Jewett, E., Sharma, S (2023). Physiology, GABA. National Library of Medicine. Click here. Mah, J., Pitre, T (2021).Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complementary Medicine and Therapies. Click here.
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What Makes a Healthy Protein Powder?

What Makes a Healthy Protein Powder?

Protein powder has come a long way from the oversized tubs once reserved for bodybuilders and gym changing rooms. Today, it sits much more comfortably within everyday wellness routines, whether that means a post-workout shake, a quick breakfast smoothie, a protein boost between meetings or something to support recovery after a long day. That shift is a good thing. Protein plays a key role in how your body repairs, maintains muscle, and adapts to exercise. Yet, with so many options available, choosing a healthy protein powder can feel more complicated than it needs to. A healthy protein powder should do more than help you hit a macro target. Some formulas lead with protein content. Others focus on flavour, functional ingredients, plant-based credentials, or weight management. On the surface, they can all look quite similar. Once you look a little closer, the differences become much clearer. So what makes a healthy protein powder? Let’s get into it. What does “healthy protein powder” actually mean? A healthy protein powder should help you support your nutrition in a way that feels simple, useful and sustainable. At its core, that means providing a meaningful amount of protein from a quality source. Protein is made up of amino acids, which the body uses to repair and maintain tissue. For anyone training regularly, eating enough protein is particularly important because exercise increases the demand for repair and recovery. Research from the International Society of Sports Nutrition suggests that people who exercise regularly may benefit from a daily protein intake of around 1.4 to 2.0g per kg of body weight, depending on their training and goals. Protein supplements can be a practical way to help meet that intake, especially when meals are rushed or appetite varies. That said, protein powder works best as part of a wider diet. That’s where the idea of “healthy” becomes more useful. It’s not only about the amount of protein in the scoop, but also about whether the formula supports your body, your goal and the way you actually live day to day. What makes a healthy protein powder? So, what actually makes up a healthy protein powder? Protein source quality The protein source is one of the first things to look at. Different proteins digest at different speeds and provide different amino acid profiles. Some contain all nine essential amino acids, while others work best when blended with complementary sources. Whey protein Whey protein is one of the most widely used options in sports nutrition. It is a complete protein, naturally rich in essential amino acids, and is often used around training because it is convenient and easy to incorporate into a routine. Casein protein Casein is also derived from milk but behaves differently. It digests more slowly, which can make it useful when you want a steadier release of amino acids over a longer period. Plant protein Plant-based proteins can also be effective when formulated properly. Pea protein and brown rice protein, for example, are often combined because their amino acid profiles complement each other. This kind of blending helps create a more complete plant-based protein option. So, rather than asking whether one protein type is always better than another, it helps to ask a more practical question: does this protein source suit your diet, your body and your goal? For some people, that will be whey. For others, it will be plant-based. The important part is choosing a protein powder that suits your body, your diet and your goals. Look beyond the protein number It’s easy to compare protein powders by the number on the label. A higher protein content can be useful, especially for those training hard or trying to increase daily intake. But that number alone does not tell you whether a product is well-formulated. A good protein powder needs balance. The serving should provide enough protein to be worthwhile, but the rest of the formula deserves attention too. For instance: What else has been included? Is there a clear reason for each ingredient? Are there unnecessary fillers or bulking agents? Does it contain a high amount of sugar? Does it taste good enough to use more than once? Match your protein powder to your goal The best protein powder for you depends on what you want it to support. Some are built as basic macro tools. Others are designed to support a more specific outcome, such as strength, lean body composition, recovery or general wellbeing. That distinction matters because people use protein powder for different reasons. This is where goal-led formulation becomes important. Rather than treating protein as a single category, a more considered approach recognises that different people need different things from their supplements. Strength and muscle support If your focus is strength, muscle repair or performance, protein quality is important. This is because protein helps provide the amino acids needed to support repair and adaptation after a strength workout. Over time, this supports strength training progress, particularly when paired with enough energy, recovery and sleep. For a strength-focused protein powder, it makes sense to look for a high-quality complete protein source, along with ingredients that support performance or recovery. This is the thinking behind The Strong Protein. It combines whey protein and casein with ingredients such as creatine monohydrate, magnesium, Montmorency cherries and bilberries to create a formula for people who want their protein powder to support training, not simply increase protein intake. Lean body composition For those focused on body composition, a healthy protein powder can be a useful tool within a balanced diet. Protein supports muscle maintenance, which is particularly important when someone is trying to reduce body fat, manage calorie intake, or train consistently while staying lean. A well-formulated protein powder can also make it easier to add protein to meals or snacks without needing to overcomplicate the rest of the day. The healthiest option here is not necessarily the lowest-calorie product or the one with the most aggressive “diet” messaging. It should provide a strong serving of protein, support satiety, avoid unnecessary fillers, and fit easily into a routine that still prioritises whole foods. The Lean Protein reflects this kind of approach. Alongside protein, it includes ingredients such as inulin, acetyl L-carnitine, pomegranate, yerba mate and bilberries. The result is a formula built around lean body composition, satiety and daily consistency Everyday wellness Not every protein powder needs to be tied to a gym-based goal to be healthy. For many people, a healthy protein powder is simply a way to make everyday nutrition feel more consistent. It might help make breakfast more balanced, support recovery after Pilates or running, or provide a convenient protein boost on days when meals are rushed. A good everyday protein powder should provide a quality protein source, be easy to digest, taste good, and sit comfortably alongside a varied diet. If it is plant-based, it should also be carefully formulated so the protein sources work well together. The Health Protein is designed with this broader approach in mind. It uses a vegan blend of pea and brown rice protein, alongside ingredients such as glutamine, mushrooms and berries. Rather than being purely performance-led, it gives people a simple way to add protein into their day while supporting a more rounded wellness routine. Check what is not in the formula A healthy protein powder should be as much about what has been left out as what has been added. Unnecessary fillers, artificial colours, excessive sugar and vague marketing claims can all make a product feel less trustworthy. That does not mean every ingredient needs to be stripped back to the point where the product becomes joyless. Taste, texture and mixability all matter. But every ingredient should have a reason for being there. Look for transparency in your choice of protein powder brand: Can you understand the active ingredients? Does the product explain what they are there to support? Are the claims realistic? Does the formula match the goal it is being sold for? This is where clean formulation is important. A healthy protein powder should feel premium because it has been formulated with a science-backed approach, not because the packaging says it is. Taste is more important than people think Taste can feel like the less serious part of choosing a protein powder, but in practice, it has a big impact.A protein powder only supports your routine if you actually want to use it. If it tastes chalky, overly sweet or difficult to get through, it is much less likely to become something you use consistently.This matters because consistency is where nutrition starts to make a difference. A good-tasting protein powder is easier to use after training, blend into smoothies, mix into oats or keep on hand for busy days. Functional ingredients can add value Taste should still be the foundation of any healthy protein powder, but the right functional ingredients can give a formula more purpose, especially when it is designed around a specific goal such as strength, recovery, body composition or everyday wellbeing. A longer ingredient list does not automatically mean a better product. Each ingredient should have a clear role. Creatine, for example, makes sense in a strength-focused protein powder. Fibre can support satiety in a lean body composition formula, while magnesium may suit a recovery-led routine. Plant extracts, berries and mushroom ingredients can also fit well within a broader wellness blend when included with purpose.  A healthy protein powder should fit into your lifestyle The most useful supplements are usually the ones that fit neatly into what you are already doing. A healthy protein powder should work around your day. After a workout. In a morning smoothie. Mixed into oats. Taken between meetings. Packed for travel. Used when you know dinner will be later than planned. These moments might sound small, but they are often where consistency is built. Most people are not trying to follow a perfect nutrition plan every day. Work gets busy. Training moves around. Meals vary. Recovery sometimes takes a back seat. A good protein powder gives you a simple way to support your routine when things are not perfectly structured. This is also why it should not feel overly complicated. You shouldn’t need to rebuild your entire diet around it and it should sit alongside real food, supporting the gaps that naturally appear in a busy, active life. What makes Innermost protein powders different? Innermost takes a more considered approach to protein. Rather than creating one generic formula and expecting it to suit everyone, the range is built around different goals. That makes it easier to choose a product based on what you want support with, whether that is strength, lean body composition or everyday wellness. There is also a science backed focus on formulation quality. Our protein sources are chosen with purpose, the active ingredients included for a reason and each product avoids unnecessary fillers and bulking agents. The flavours are designed to feel enjoyable, not like something you tolerate because it happens to be good for you. A healthy protein powder should feel effective, but it should also feel easy to come back to. It should support how you train, recover, work and live. It should make your routine feel more consistent without adding another layer of complexity. That is where Innermost feels different from more traditional protein brands. The products sit closer to modern wellness than old-school gym nutrition, while still being grounded in performance and science. Final thoughts Healthy protein powder comes down to quality, purpose and consistency. The protein source should be strong, the formula should make sense and the ingredients should be clear. The taste should make you want to use it again and most importantly, it should support your wider routine rather than trying to replace it. Used alongside a balanced diet, protein powder can be a simple way to support training, recovery, body composition and everyday wellbeing. For those looking for a more considered option, Innermost’s protein range is built around exactly that approach. Goal-led formulas, clean ingredients, strong taste and science-backed support, designed to fit into real life. Explore Innermost’s protein powders to find the formula that best fits your goals, routine and lifestyle.
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How to Build Lean Muscle – Everything You’ll Ever Need to Know

How to Build Lean Muscle – Everything You’ll Ever Need to Know

Building lean muscle is one of the most common goals people have when they get into fitness. It’s also one of the most misunderstood! For example, did you know that ‘toning up’ which is something it seems like nearly everyone wants to do at some point, is actually simply a combination of fat loss and lean muscle growth?  Gaining lean muscle mass can mean many things to many different people.  For some, it means adding shape without feeling bulky. For others, it means getting stronger, improving body composition, looking more athletic, or simply feeling better in their own skin. However you define it, the principles remain the same: you need to train with purpose, eat enough of the right nutrients, recover properly and give your body enough time to adapt. That all sounds simple enough, doesn’t it? In some respects, it is. In practice, it can feel a lot more confusing. For one, there are so many questions to be answered: Should you lift heavy or chase higher reps? Should you bulk, cut or maintain? How much protein do you really need? And how long does it take to build lean muscle in a way you can actually see? I’ve been passionate about fitness for more than 12 years now and I have been a qualified coach for nearly a decade. I’ve trained as a powerlifter, a bodybuilder, even a runner, and something I’ve noticed crosses all these disciplines is how easy it is to overcomplicate things. Muscle growth especially! It’s not always about doing more, either; the people who make the best progress are rarely the ones chasing the most extreme routine. They are usually the ones who can repeat the basics consistently: train hard, eat well, recover properly and adjust the plan to suit their own body. This guide explains how to build lean muscle in a practical, evidence-informed way. I’ll draw from my own extensive experience and cover training, nutrition, recovery, and even mindset, which is so often overlooked yet is incredibly important. I’m going to condense more than a decade of trial, plenty of error, and maybe even a few moments of true success to help you get better results than ever before. So, whether you’re completely new and just starting on your fitness journey, a seasoned gym goer looking for another point of view or you’ve hit a plateau and can’t break through it, stick with me. Because one thing you’ll find nowadays is that the fitness world is completely full of misinformation. Some of it is just plain wrong, some even outright dangerous. You won’t find any of that here. Just proven, evidence-backed approaches you can adapt for yourself. Let’s get to it. Key takeaways Before we get into it, here are some of the key takeaways around building lean muscle: Building lean muscle means gaining muscle while keeping fat gain to a minimum. The goal is controlled, sustainable progress rather than simply gaining weight quickly. Resistance training is the main driver of muscle growth. To keep progressing, your training should include progressive overload, enough volume, good technique and the right level of intensity. Nutrition provides the raw materials for muscle repair and growth. Most people need enough calories, consistent protein intake, carbohydrates to support training and healthy fats for overall wellbeing. Recovery is where muscle growth actually happens. Sleep, rest days, deloads and stress management all play an important role in helping your body adapt. Your starting point matters. Someone who struggles to gain weight may need a different training and nutrition approach from someone who gains weight easily. Supplements can support the process, but they do not replace the basics. Protein powder, creatine, caffeine and multivitamins are most useful when training, nutrition and recovery are already in place. Building lean muscle takes time. You may feel stronger within a few weeks, but visible changes usually become clearer over 8–12 weeks, with more meaningful progress over several months. The best plan is the one you can follow consistently. Muscle growth is built through repeated habits, not short bursts of perfection. What does “lean muscle” actually mean? Technically, all muscle is lean tissue. When people talk about building “lean muscle”, they usually mean gaining muscle while keeping fat gain to a minimum. That distinction is more important than you might realise because building muscle requires energy. It’s a bodily process that requires fuel as well as the right building blocks. A factory can’t produce things without power or raw materials, and your body is the same. For most people, gaining muscle is easier when you’re eating enough food to support training performance, recovery and growth. But that doesn’t mean you need to force-feed yourself or chase scale weight at any cost. A better goal is to build muscle in a controlled, sustainable way. For some, that might mean gaining weight slowly while keeping body fat in check. For others, it might mean improving muscle tone and strength while maintaining a similar body weight. Beginners, or people returning after time away from training, may even be able to build muscle and lose fat at the same time. The first thing you’ll need to do is understand where you’re starting from. A lean, naturally active person who struggles to gain weight will need a different strategy from someone whose main goal is to build muscle while reducing body fat. The principles are similar, but the application changes. The foundations of building lean muscle There is no magic workout, diet plan or supplement that builds lean muscle on its own. Muscle growth is the result of a combination of:  Training stimulus that gives your body a reason to adapt Nutrition to provide the raw materials we spoke about earlier Recovery creates the environment where adaptation can happen Consistency ties it all together. That last point matters more than most people realise. In fact, I can’t stress enough just how crucial it is. You can run the best training programme in the world, but if you only follow it for three weeks before changing everything, you’ll never know whether it worked. Muscle growth, especially quality muscle with minimal fat gain, is built over months and years, not a few intense sessions. How to train to build lean muscle Resistance training is the main driver of muscle growth because the human body is highly adaptive. Moving a lot of weight around regularly tells your body to make more of what’s powering that movement, muscle!  Nutrition and recovery support the process, but lifting provides the signal. At this point, you’ll also want to take the time to understand the difference between getting stronger and getting bigger.  Strength is primarily a nervous response and, though a bigger muscle is a potentially stronger one, the main adaptations that contribute to strength happen in the nervous system. Have you ever lifted a weight that really challenged you, or watched someone go for a heavy set, and noticed your muscles physically shaking? That’s your nervous system not responding quickly enough. Over time, as we practice and get used to heavier loads, those muscle shakes go away at lower weights because the nervous system is adapting to what’s being asked of it. So, what about muscle growth, or hypertrophy, as you’ll often hear it referred to? Well, strength training will definitely gain you some muscle too, and often that muscle will be quite lean too, but pure hypertrophy requires a slightly different approach. To break that down, we first need to understand what muscle growth is a response to. When we lift weights, we temporarily damage our muscles by causing microscopic tears to the fibres. As we recover, provided we provide the right nutrients, our bodies repair that damage and also make new muscle tissue. Doing this consistently over time in a continuous cycle of breaking down and rebuilding your muscles is what leads to net growth and yes, even a bit of strength gain too! Strength and hypertrophy training do crossover; they just have different priorities. The trick with hypertrophy is to find the sweet spot. Not stimulating your muscles enough (either through too little volume or not enough resistance) simply won’t yield results, whereas annihilating your body on a daily basis will lead to overtraining, injury and possibly even less muscle mass than you started with! The aim is not simply to exercise or burn calories. The aim is to create enough tension and progression for your muscles to adapt, whilst providing the right environment for them to recover effectively. Always remember, training is simply the stimulus. The results come outside of that. Those who prioritise good nutrition and recovery are the ones who win in the long run. With that being said, here are a few core concepts and commonly asked questions around training for muscle growth specifically: Progressive overload: the principle that matters most The concept of progressive overload is genuinely quite simple; it means gradually increasing the demands placed on your muscles over time. That might mean lifting more weight, performing more reps, adding sets, improving your technique, increasing your range of motion, slowing down the eccentric phase of a lift, or training closer to failure with better control. It does not mean maxing out every session. In fact, trying to go heavier every week without managing fatigue is one of the fastest ways to stall and a sure-fire way to get yourself injured. In my experience, this is where a lot of people go wrong. They either change their workouts too often to track progress, or they turn every session into a test of willpower. Good training sits somewhere in the middle. You need enough structure to measure improvement, but enough flexibility to account for real life, energy levels and recovery. If you are not getting stronger, adding reps, improving form or increasing total work over time, your body may not have enough reason to grow. Even if it is, you won’t be growing as effectively as you could. Ultimately, you should be challenging yourself. It’s how you improve, and, in this case, that improvement comes in the form of more muscle mass. How heavy should you lift? You do not need to train exclusively in one rep range to build lean muscle; In fact, I’d strongly discourage that.  A more practical approach is to use a blend of rep ranges but to consider how much work you’re doing at any one time. In general, higher rep ranges equate to more work because, though you’re reducing the weight, you’re lifting more in total.  For example, let’s say you can deadlift 100kg for a set of 5, but you can deadlift 60kg for a set of 12. In the set of 5, you lifted a total of 500kg, whereas in the set of 12 you lifted 720kg. That’s 220kg more! That means more work and, in general, more calories burnt. We’ll explore why your body type might make you consider this in more detail a bit later on. Different rep ranges 1-3: Lower rep sets, in the 1-3 range, are perfect for compound movements like the classic squat, bench press or deadlift. This tends to be the range powerlifters spend a lot of their time in. However, don’t underestimate the potential of low rep sets when it comes to muscle growth. The key is that it needs to be challenging. 3 reps of an easy weight won’t do anything, but 3 reps of a weight you’re struggling to move by the end can be a powerful growth signal. 4-6: In my honest opinion, this is the rep range that’s the holy grail for lean muscle growth. That’s because there are 2 different types of muscle hypertrophy: myofibrillar and sarcoplasmic, sometimes referred to as functional and non-functional. The full science behind these 2 terms is a bit beyond the scope of this article, but essentially  Myofibrillar (functional) hypertrophy refers to the growth of muscle via increases in its active contractile tissue. 4-6 rep sets of compound movements like the aforementioned squat, bench and deadlift are the perfect way to stimulate this because they cause mechanical damage to the muscle that, once repaired, results in more lean muscle tissue with less fluid retention. 6-12: This is the classic ‘hypertrophy range’ and it’s so commonly used by bodybuilders that it’s a bit of a cliché at this point. There’s plenty of reason behind that because it does work. At this rep range, most people can handle weights that provide a sufficient amount of challenge, but they’re handling them for long enough that their muscles spend enough time under tension to grow. Speak to an old school bodybuilder and you’ll probably hear them mention king TUT!  That’s because muscles don’t recognise weight or reps; they only recognise the amount of tension you place them under. Increasing that tension over time (progressive overload) is really the key to any muscle growth. It should be noted that, especially towards the higher end of this rep range, sarcoplasmic hypertrophy becomes more likely. This is also known as non-functional hypertrophy because it causes an expansion in the non-contractile elements of muscle tissue, like the sarcoplasmic reticulum, which are responsible for holding more glycogen and retaining more water. These are great if you want the pumped bodybuilder appearance but less so if your goal is lean gains. See why I said 4-6 reps is such an overlooked range for training? 12+: Whilst higher rep sets do have their place, there comes a time when they begin to feel more like cardio than a resistance exercise. That’s especially true once you start approaching 15-20 reps. Sure, there’s an argument for these, especially at the end of a workout as a finisher, but when you’re less fatigued you may find more benefit to going a little heavier,  The goal is not to find one perfect rep range. The goal is to train hard, use good technique and progress over time. RPE, RiR and why they’re important If you haven’t already, chances are you’ll come across these two terms before too long. They’re both great indicators as to how intense your training is and are arguably more important than the amount of weight you’re using. RPE: Stands for Rate of Perceived Exertion and is, quite literally, how hard it feels like you’re working. RPE applies to pretty much any fitness activity, not just weightlifting.  To judge RPE, you use a scale from 1 to 10, where 1 feels like you’re hardly working at all and 10 is an all-out maximum effort. For muscle growth, you should be working at an RPE of between 7 and 9. This provides enough training stimulus in each set without causing excessive fatigue to your nervous system, meaning you can still achieve a good amount of volume consistently. RiR: This means Reps in Reserve and it’s closely related to RPE. RiR relates to the number of repetitions you have left with good form before muscle failure.  To ensure you’re training to grow, it’s best to leave about 1-3 reps in reserve during the majority of your sets. Training to complete failure every set causes excessive fatigue, especially if you’re not an experienced lifter. Getting close but not quite hitting full failure means you can recover effectively between sets and keep training. Still, on your last set there’s nothing wrong with leaving nothing in reserve! Compound lifts vs isolation exercises A strong lean muscle-building programme should include both compound and isolation exercises. Compound lifts use several joints and muscle groups at once. Squats, deadlifts, presses, rows, pull-ups and lunges are all good examples. These movements are efficient, measurable and excellent for building overall strength and muscle mass. Isolation exercises target specific muscles more directly. Curls, triceps extensions, lateral raises, hamstring curls, leg extensions and calf raises all have their place. Isolation movements are great at the end of a workout to fully fatigue a muscle group or alternatively, you could try one at the start if you wanted to work a particular muscle harder during your compounds. This is known as pre-exhaustion and is a great way to add some variety to your training! There is sometimes a tendency to treat isolation work as less important or less serious, but that misses the point. If you want balanced development, some muscles will need more direct work than they get from compound lifts alone. Side delts, calves, hamstrings, arms and rear delts are common examples. The best hypertrophy programmes combine big lifts that give you a strong foundation with accessory work that fills in the gaps. How often should you train to build lean muscle? Like with so much else in the fitness industry, the honest answer here is that it depends. Most people can build lean muscle with three to five well-structured sessions per week. That really is a sweeping generalisation though and you have to experiment to find what works best for your body and lifestyle.  Three sessions can work well for beginners, busy professionals, or people who also run, cycle, play sport or attend gym classes. Four sessions is often a sweet spot for intermediate lifters because it allows enough volume without dominating the week. Five sessions can work well for more experienced lifters, provided recovery is managed properly. Advanced trainees might even find themselves doing six or even seven sessions a week but at this point recovery becomes an essential consideration, as does the intensity level of each workout. What matters most is not the number of sessions on paper, but the quality of the work you can repeat. A three-day full-body plan can be far more effective than a five-day split that you only follow occasionally. Equally, a more advanced lifter may need additional volume and frequency to keep progressing. My honest advice here is try a few different styles and frequencies of training. If you’ve been lifting for a while, then ask yourself what you enjoy the most. Be honest with yourself about what you can stick to consistently and programme from there. A good starting point is to train each major muscle group twice per week where possible, then adjust based on progress, soreness, recovery and schedule. Above all else, remember that something is better than nothing. For optimal results you should be challenging yourself and aiming to progress over time. However, just showing up is better than nothing and everyone starts somewhere! How much volume do you need? Training volume usually refers to the amount of work you do, often measured as sets per muscle group per week. Most of the research into training for lean muscle growth generally supports a relationship between training volume and hypertrophy. Higher weekly set volumes often produce greater muscle growth up to a point. One meta-analysis found a graded dose-response relationship between weekly resistance training volume and increases in muscle mass, although individual recovery and training status still matter. In practical terms, the majority of people do well with 10–20 challenging sets per muscle group per week, although beginners may grow with less and more experienced lifters may need to fine-tune from there. The important word is “challenging”. Ten hard, well-executed sets are not the same as ten easy sets that never get close to failure. Equally, more volume is not always better. If your performance is dropping, your joints feel irritated, soreness lasts for days, and motivation is falling, you may be doing more than you can recover from. More training only helps if you can adapt to it. Nutrition for Lean Muscle Growth Training gives your body the signal to grow, but nutrition gives it the support. If you want to build lean muscle, your diet needs to help you train hard, recover well and provide enough protein and energy for muscle repair. Do you need a calorie surplus? To gain muscle as efficiently as possible, it’s generally advisable to eat in a slight calorie surplus. That means consuming a little more energy than your body burns. The size of that surplus matters, especially if lean muscle gains are the goal. A large surplus might add up to more scale weight more quickly, but much of that extra weight may be fat. A smaller, controlled surplus is usually better for building lean muscle because it supports performance and recovery without excessive fat gain. Start with a 200-300 calorie surplus and go from there. Pay attention to the scales, what you see in the mirror and, of course, your performance. From here, make small, gradual changes until you find your sweet spot. The above information does not mean everyone who wants to build muscle needs to bulk immediately. Beginners, people returning after a break, and those with higher body fat levels may be able to build muscle at maintenance calories or even in a modest deficit. More experienced lifters who are already lean will usually need a more deliberate surplus to make noticeable progress. If your body fat percentage is already quite high, it’s advisable to lose some fat first. The human body builds muscle more effectively when it’s leaner and not carrying around excess weight. This is where context is important. If someone is naturally slim and struggles to gain weight, they probably need to eat more than they think. If someone gains fat easily, they may need a more cautious approach. Protein is the key Protein is essential for building lean muscle because it provides amino acids, which your body uses to repair and build muscle tissue. The International Society of Sports Nutrition states that an overall daily protein intake of 1.4–2.0g per kg of body weight per day is sufficient for most exercising individuals, with higher intakes potentially useful in certain situations, such as dieting phases or more demanding training blocks. In practice, most people aiming to build lean muscle will sit somewhere around 1.6–2.2g per kg of body weight per day. For an 80kg person, that would be roughly 128–176g of protein per day. Good sources include lean meat, fish, eggs, Greek yoghurt, cottage cheese, tofu, tempeh, beans, lentils and high-quality protein powders. The exact mix will depend on your dietary preferences, digestion, budget and lifestyle. For a bit of help here, check out our article on the best foods for muscle growth, where we break down what to eat and why. The most important factor when it comes to muscle growth is total protein intake. Meal timing can help, but it matters less than consistently eating enough protein across the day. The best results are achieved by those who track what they eat and follow a proper nutrition plan. However, if this feels intimidating, or if life gets in the way sometimes, just start out by actively trying to eat a bit more protein. You’ll be surprised how far this can carry you, especially if you’re new to training. Carbohydrates: fuel for better training Carbohydrates often get unfairly blamed when people are trying to stay lean, but if your goal is to build muscle, carbs shouldn’t be overlooked. Carbohydrates help fuel resistance training, support performance, and replenish muscle glycogen. If you are training hard but not eating enough carbs, you may find your sessions feel flat, your lifts stall, and your recovery suffers. You might also find it harder to get the pump that so many bodybuilders obsess over. That does not mean you need to eat huge amounts of sugar or abandon any structure. It simply means carbohydrates should not be feared. Oats, rice, potatoes, fruit, pasta and even wholegrain bread are all great examples and can be used to fuel your training. If your training is poor and your carb intake is very low, increasing carbohydrates around your sessions may be one of the simplest ways to improve your sessions. Fats – don’t overlook them! Dietary fats support general health, hormone production and the absorption of fat-soluble vitamins. Sources such as olive oil, avocado, nuts, seeds, oily fish and whole eggs can all form part of a healthy diet. Fats are also calorie-dense, which can be useful for people who struggle to gain weight. However, that same calorie density means portions matter, particularly if you gain fat easily or are trying to maintain a leaner body composition while building muscle. Remember, one gram of fat contains 9 calories, whereas a gram of carbohydrate or protein contains only 4 calories.  A balanced lean muscle diet does not need to be low-fat or high-fat. It needs to provide enough overall energy, enough protein and enough carbohydrates to support training. Meal timing: useful, but not magic Meal timing is worth thinking about, but it should not distract from the basics. For most people, spreading their food intake across 3 to 5 meals per day is a sensible approach. It makes protein targets easier to hit and gives your body regular opportunities to support muscle protein synthesis. The ISSN notes that per-meal protein recommendations are often around 0.25g per kg of body weight, or roughly 20–40g of high-quality protein, depending on the person and context. Before training, a meal containing protein and carbohydrates can help support performance. After training, another protein-rich meal within a few hours is a useful habit, especially if you train hard or have another session soon. You do not need to obsess over a tiny “anabolic window”. That concept has long since been disproven. What you do need to do is eat enough, often enough, to support the work you are asking your body to do. Supplements that can support lean muscle growth Supplements do not replace training, nutrition or recovery. They work best when the foundations are already in place. That said, the right supplement stack can make gaining lean muscle easier, especially for people with busy schedules or higher protein needs.  Protein powder Protein powder is not magic. It is simply a convenient way to increase protein intake. It can be particularly useful if you struggle to hit your target through food alone, train early in the morning, need a quick post-workout option, or want a protein-rich snack that fits around a busy day. The best protein powder is one you digest well, enjoy drinking and can use consistently. Look at the amino acid profile too and ensure it’s of high quality. If you’re looking for a high quality protein with a delicious flavour from a brand you can rely on, check out our range of science backed protein powders. Creatine Creatine monohydrate is one of the most widely researched sports supplements you can buy. The ISSN position stand notes that creatine monohydrate can help increase muscle creatine stores, support high-intensity exercise capacity and improve training adaptations over time. A common maintenance dose is 3–5g per day, although some people use a short loading phase before moving to a maintenance dose.  Timing matters less than consistency. Taking creatine daily is far more important than worrying about whether it is pre- or post-workout. Caffeine and pre-workout Caffeine can support focus, alertness and training performance, particularly when you are tired or training early. The trade-off is sleep. If caffeine is too late in the day and affects your sleep, it may eventually undermine the very recovery you need for muscle growth. It’s easy to get caught up chasing a higher dose of caffeine or loading up with stimulants before every workout, but the truth is that these can increase your body’s stress levels and negatively impact both your recovery and your mental state. For many people, the best pre-workout strategy is not just finding something stronger, but finding something that improves training without damaging recovery. If you’re particularly sensitive to caffeine, you can find plenty of stimulant-free pre-workouts that help improve your workouts without the nasty side effects. Multivitamins Training hard places stress on your body in several ways. One of the most overlooked is that it depletes your micronutrient levels. Whilst protein, carbs and fats provide you the fuel for training and recovery, vitamins and minerals help regulate many of your bodily processes and contribute to your overall health. When demands are higher, a multivitamin supplement can be invaluable. They’re relatively inexpensive and help top up your levels quickly. I thoroughly recommend adding one to your supplement stack. Make sure to do your research when considering any supplement and that it genuinely has a place in your routine. At Innermost, we developed our range because we know how many poor-quality supplements there are out there that often do more harm than good or are simply a waste of money. Our range is backed by science and only uses the highest quality ingredients in the quantities specified so you know exactly what you’re getting and why it works. Recovery: where muscle growth actually happens One of the biggest mistakes people make when trying to build lean muscle is assuming that more training always means more progress. Training just creates the stimulus. It’s how you recover that determines your results. If you are under-recovered, your performance drops, your motivation dips and your risk of injury increases. You may still be “working hard”, but you are no longer creating the best environment for growth. Sleep and muscle growth Sleep affects training performance, appetite, mood, recovery and motivation. In fact, sleep affects just about everything! So it won’t surprise you to know that getting enough sleep is one of, if not the most important things you can do to maximise your muscle gain. The general guidance for most adults is to get around 8 hours of sleep per night. In real life, we all know that’s not always possible. Work, family, stress and travel all get in the way. What’s really key is to make sure you get good quality sleep. Try to wind down a bit before bed, minimise your screen time and keep the temperature a bit cooler. All of these things contribute to better sleep, which means better recovery and better results. As Arnold Schwarzenegger once said ‘sleep faster!’. If 8 hours is a challenge, aim for 6 but make those 6 hours good quality. Better sleep will not only help your body recover. It can also improve decision-making, hunger regulation and the consistency of your training. Rest days are essential Rest days are not wasted days. They’re opportunities to recover better! A good rest day might include walking, mobility work, gentle stretching or simply taking a full break from structured training. What matters is that the rest day supports your next session rather than becoming another hidden workout. This is something a lot of committed gym-goers struggle with. When you care about training, it can feel counterproductive to do less. But recovery is not the opposite of progress. It is part of the process that allows progress to happen. Deloads A deload is a planned reduction in training volume, intensity or both. You might need one if your performance has dropped for several sessions, your joints feel beaten up, soreness is lingering, motivation has fallen sharply or every workout feels harder than it should. Deloads are particularly useful for intermediate and advanced lifters who train hard enough to accumulate fatigue. They are not a sign that your programme has failed. They are a way of managing training stress so you can keep progressing over the long term. Incorporating a deloading period regularly is effectively a way of hitting the reset button. It keeps you in good condition and allows you to recover from that accumulated fatigue while still working on technique and form.  Stress and muscle growth Stress is not just emotional. It is physiological. Hard training, poor sleep, dieting, work pressure, illness, travel and life stress all contribute to your total recovery load. Your body does not separate “gym stress” and “life stress” as neatly as you might like. If life is particularly demanding, you may need to adjust your training temporarily. That could mean reducing volume, maintaining strength, walking more, eating consistently and prioritising sleep until things settle. The goal is not to train perfectly in a vacuum. The goal is to build a plan that works in real life. As we’ve already discussed, the best training plan is one you can stick to consistently, and that consistency comes from working around your daily life. Should your body type affect how you build lean muscle This is an interesting question and one that needs its own article to answer fully. Well, it really needs 3 articles! That’s because of something you may have heard of: The somatotype theory. Developed in the 1940’s by psychologist William H. Sheldon, the somatotype theory was intended to correlate physical body types with personality traits. However, it also details 3 fundamental body types which you may be familiar with: the ectomorph, endomorph and mesomorph. In simple terms, these are described as follows: An ectomorph is naturally slimmer and may struggle to gain weight. A mesomorph is naturally more muscular or athletic. An endomorph gains weight more easily and may struggle to stay lean. The science behind somatotypes is debated, and it would be too simplistic to say your body type determines your training plan. Most people do not fit neatly into one category, and your results are influenced by genetics, appetite, lifestyle, training history, sleep, stress, age and activity levels. For this reason, the somatotype theory has been largely disproven, though the idea can still be useful as a coaching shorthand. Not because you are fixed as one “type”, but because your starting point should influence your approach. The ectomorph (if you struggle to gain weight or muscle) If you are naturally slim, highly active, have a smaller appetite or struggle to gain weight, you probably lean more towards the ectomorph body type. It’s likely your main challenge is often not finding a harder workout. It‘s eating and recovering enough to grow. Your training should focus on progressive strength work, good technique and enough volume to stimulate growth without burying your recovery. Heavy compound lifts should be your core focus, supported by carefully chosen accessory work and sensible rest periods. Training as an ectomorph is all about efficiency and getting the most bang for your buck. Your faster metabolism is likely to work against you when you need a calorie surplus to grow effectively. Therefore, remember the concept of work we spoke about earlier and get the most stimulus you can for the least work. In reality that means leaning more into strength training, with lower rep sets and less volume. Too many classes, too much cardio, too many junk sets and not enough food can leave you constantly busy but not actually growing. Your nutrition as an ectomorph should focus on a consistent calorie surplus. Calorie-dense foods such as oats, rice, pasta, olive oil, nut butter, dried fruit, full-fat yoghurt and smoothies all help. If your appetite is low, liquid calories can be a potential way to increase your intake. The endomorph (if you gain weight easily) If you gain weight easily or have a history of struggling to lose fat, chances are you have an endomorphic body. As an endomorph, building lean muscle may require a more controlled approach. That doesn’t mean you need to do anything drastic like avoiding food, cutting carbs aggressively or turning every workout into a calorie-burning punishment. What it does mean is you’ll need to be more careful with your calories and the choices you make nutritionally. Lifting should still be the foundation and there’s some good news here. Endomorphs tend to have slightly wider hips and shorter limbs in relation to their torso. That means they’re set up perfectly for weightlifting and their levers handle big compound lifts much more easily. Whereas the ectomorph’s longer limbs mean their levers work against them when attempting movements like the deadlift, the endomorph is naturally suited to this. Training for muscle growth as an endomorph should consider your both your advantages and the things working against you. Since you hold weight easily, focus on that myofibrillar hypertrophy approach we mentioned earlier (which is optimal for lean muscle anyway) during your compound lifts. Then, up the workload with some higher rep isolation movements. You may also benefit from slightly higher overall training volume, conditioning work and a consistent step target to keep your conditioning stays in check. From a nutrition perspective, you may not need a large surplus. Depending on your starting point, you may build muscle at maintenance, in a small surplus or even in a slight deficit. Keep protein intake as your primary focus regardless, and place carbohydrates around training to support performance. Endomorphs might feel hard done by as their natural tendency is towards a less athletic physique, but if they take the right approach they actually get the best of both worlds: they can gain muscle much easier than an ectomorph and get stronger more effectively than a mesomorph. So, if this sounds like you, don’t worry! You need a more considered approach than the others, but your potential is just as great. The mesomorph (if you build muscle relatively easily) The mesomorph is the body type everyone wishes they had. Tight waist, wide shoulders and they only seem to need to look at a barbell to gain muscle, right? Well, not quite. Yes, the mesomorph tends to gain muscle more easily than other body types, but they still need a considered approach that considers their strengths and limitations. Training should focus on the classic hypertrophy range of 6-12 rep sets, with a moderate amount of volume. Mesomorphs can still get very strong, but their levers aren’t quite as good as those of the endomorph, so focusing more on isolating muscle groups after your compounds may provide better results. Even if you respond well to training, you still need recovery. Good genetics do not remove the need for sleep, rest days and sensible programming. Your starting point matters more than the label Rather than asking, “Am I an ectomorph, mesomorph or endomorph?”, it’s more useful to ask better questions. Remember, the somatotype theory has been largely disproven, and we’re all somewhat a combination of all 3 anyway. Everyone is unique and there’s no one size fits all approach. I know that’s cliché to say, but it really is true. Instead, try asking yourself things like: Do you struggle to gain weight? Do you gain fat easily? Is your appetite high or low? Are you active outside the gym? Are you recovering well? Are you getting stronger over time? Is your current plan sustainable? Your body type does not define your results. It simply gives you clues about the direction you may need to take and what may be best to focus on. The psychology of building lean muscle The mental aspect of building lean muscle is often overlooked, but it can be the difference between a plan that works for six weeks and a lifestyle that works for years. Mindset is everything in fitness, especially when you have physique goals. How many times have you dreaded a session but enjoyed it once you got there? If you’ve never been in a gym before because you’re intimidated, what is it that’s really making you feel that way? In both those cases, what’s happening is your mind becoming the enemy. To truly succeed and achieve your goals, you need to tame that and get your mentality right. Because when things get really hard (and sometimes they will!), that’s what keeps you going. Here are a few things you’ll want to think about: Patience matters Muscle growth is slow. There’s no getting around it so I’ll just be straight with you. Real muscle growth takes years, not days. Years of consistency, hard graft and finding what works for you. That can be frustrating, especially when social media makes dramatic transformations look normal. I’m not saying you can’t get great results quickly because you can, but the reality is it’ll probably take a lot longer than you’re hoping. We all seem to want everything right now, but the true reward isn’t actually how you look at the end, it’s the journey you took to get there and how it changes you as a person. The most impressive physiques are built through long periods of consistent training, eating and recovery. If you expect visible changes every week, you may end up constantly changing your plan. If you understand that progress takes time, you are more likely to stick with the process long enough for it to work. So knuckle down and be patient, you will get there in time! Confidence comes from repetition Many people think they need confidence before they can train properly. In truth, you’ll never get that confidence unless you just go for it. The first few weeks in the gym may feel awkward. You may not know where everything is. You may worry people are watching. But the more you show up, the more normal it becomes. Confidence is built through action and repetition. Avoid the comparison trap Your progress will not look exactly like someone else’s. Why? Because you’re not that person and you never will be, nor will they be you. Training age, genetics, sleep, stress, nutrition, injury history, hormones and lifestyle all affect results. Someone else’s transformation may be inspiring, but it should not become the measure of your own worth. The better comparison is usually with your previous self. Are you stronger than you were three months ago? Are you more consistent? Are you recovering better? Are you making better choices more often? That’s where sustainable progress comes from. How long does it take to build lean muscle? So, how long to build lean muscle in a way that you can actually notice? The honest answer is (again!) that it depends. Your rate of muscle gain will be influenced by your training experience, genetics, nutrition, sleep, consistency, age, sex, stress levels and starting body composition. However, there are some realistic expectations you can have. The first 4 weeks In the first month, you’ll almost certainly start getting stronger, feeling more confident and more connected to your training routine. Some early strength gains come from improved coordination, better technique and nervous system adaptation rather than significant new muscle tissue. That doesn’t mean they’re any less valuable. They’re part of the foundation and mean you can train harder! I always advise new gym trainees to focus on their strength gains, at least at first. They’re much easier to measure and happen quicker, so you’ll be much more likely to stay motivated that way. 8–12 weeks After 8–12 weeks of consistent training, early visual changes will begin to take place. You may see better muscle tone, improved posture, stronger lifts and more confidence in the gym. If you’re optimising your nutrition and recovery, this is often where the first meaningful signs of a change in body composition appear. 3–6 months Over three to six months, progress becomes more noticeable. This is where consistent training, protein intake, sleep and progressive overload begin to compound. Depending on the goal you’re training for, you’ll start to see clearer changes in shape, strength and performance. For intermediate lifters, this is often a more realistic timeframe for visible progress. Once you are past the beginner stage, muscle growth slows, requiring more patience and careful planning. 12 months and beyond A year of consistent training can completely change how someone looks, feels and performs. That does not mean every week will be perfect. It means the overall trend is consistent enough to move you forward. A year of mostly good training will always beat a few weeks of perfection followed by months of inconsistency. Common mistakes that stop people building lean muscle Most muscle-building mistakes come from either doing too little of the important things or doing too much of the wrong things. Nutrition Not eating enough is one of the most common issues, especially for people who want to stay lean. If your weight is not moving, your lifts are stalling, and you feel flat in the gym, you may simply not be giving your body enough energy to grow. As humans, we seem to have been conditioned to feel that more food and more calories are always bad. It most definitely isn’t, and more calories, especially from whole or clean sources, will improve everything from your gains to your performance. Related to this, not eating enough protein is another obvious but important barrier. Protein is not the only nutrient that matters, but it is essential for muscle repair and growth. Remember, you can’t build a house with no bricks and a factory can’t produce things without materials, so how can you expect to gain muscle without protein? Programme hopping Programme hopping is another major problem. If you change your plan every two weeks, you make it almost impossible to track progress. You do not need a new workout every Monday. You need a good plan performed consistently for long enough to judge whether it is working. On the subject of this, track your workouts just as you’d track your food! Progressive overload is hard to apply based on guesswork and memory alone. If you keep a log of what you lifted when, not only can you plan your next session more easily, you can also look back and see how much you’ve improved over time! Training intensity Chasing soreness can also be misleading. A good workout may make you sore, but soreness is not the goal. Progress is measured through better performance, improved technique, appropriate effort and visible adaptation over time. You should be training with intensity, but not so much that you destroy your nervous system, accumulate too much fatigue and get injured. Get in, provide that training stimulus, enjoy your workout, then get out and recover properly. At the other end of the scale, some people train too far from failure. If every set feels easy and you always stop long before the muscle is challenged, you’re almost certainly not creating enough stimulus to grow. Whilst pain and soreness are rarely a reliable sign that your training is working, you’ll need to accept that training for muscle growth may involve some degree of discomfort. The goal is to challenge yourself, and challenge isn’t supposed to be comfortable! Overreliance on supplements Finally, many people over-rely on supplements. There’s no magic pill or powder that’s a substitute for hard work and the clue is in the name. A supplement should do just that: supplement your diet to help you get more of something, such as protein or vitamins.  Protein powder, creatine and other products can support your plan, but they cannot replace training, nutrition and recovery. Get the basics right first, then see your supplement stack as the cherry on top of a hugely multifaceted cake! Remember to make sure any supplements you do use are high quality! Building lean muscle is simple, but not easy Learning how to build lean muscle doesn’t require a perfect routine, an extreme diet or a complicated supplement stack. It requires a clear understanding of the basics and the patience to apply them consistently. Train hard enough to give your body a reason to adapt. Eat enough protein and calories to support growth. Recover properly. Adjust your approach based on your body, lifestyle and goals. Then give the process time. Lean muscle is not built by doing everything perfectly for a few days. It is built by doing the important things well, again and again, until they become part of who you are.
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Fibre

The Benefits of a High Fibre Diet for Energy, Gut Health & Balance

Within the fitness space there can be a tendency to think of fibre as something that’s just functional. Important, of course, but often its impact is only framed around digestion. In reality, fibre plays a far broader role in how your body performs and how you feel day to day, influencing variables like energy stability and appetite regulation through to long-term metabolic health. For anyone already investing in their training, recovery, and overall wellbeing, a high fibre diet matters more than you might think. It’s one of the simplest ways to bring more consistency to your nutrition, without adding complexity. In this guide, we’ll take a closer look at what fibre does, why it matters, and how to build a high fibre diet in a way that fits naturally into your routine. What is fibre and why it matters Fibre is a type of carbohydrate that is naturally sourced from foods like wholegrains, beans, nuts and more. At its core, dietary fibre is the part of plant foods your body can’t fully digest. Rather than being absorbed, it moves through the digestive system, interacting with everything along the way. This process is what makes fibre so valuable. It slows digestion, supports beneficial gut bacteria, and helps regulate how nutrients enter the bloodstream. Over time, these effects compound, influencing energy levels, hunger signals, and metabolic health. It’s worth understanding that fibre isn’t one single thing, and while it is often grouped together, different types have different roles. Broadly, fibre falls into two categories: Soluble fibre: This dissolves in water and forms a gel-like substance, helping to slow digestion and regulate blood sugar and cholesterol. Insoluble fibre: This adds bulk and supports regular movement through the digestive system. Most whole foods contain a combination of both, which is why variety matters more than focusing on a single source. Why intake is often lower than expected You might read this and think you’re easily hitting your daily fibre requirements. Yet, even among people who eat relatively well, fibre intake tends to fall short. In the UK, the recommendation sits at around 30g per day, yet average intake is closer to 18–20g. This isn’t usually down to poor habits. More often, it reflects modern eating patterns: A strong focus on high-protein meals can reduce the variety of plant foods in a diet, lowering fibre intake over time. A reliance on staples like white bread and pasta contain less fibre than wholegrain alternatives, making fibre intake harder to reach. Quick, convenient meals often lack the whole ingredients needed to support adequate fibre intake. The result isn’t a complete absence of fibre, but it does lead to a gradual shortfall below the 30g recommendations. Each meal might seem balanced in isolation, but across a full day or week, intake consistently sits below where it needs to be. The Key Benefits of a High Fibre Diet  A high fibre diet supports several key areas of health at the same time: Gut health and microbiome support As previously mentioned, fibre’s most recognised role is in digestion, but its impact actually goes deeper than that. Certain fibres act as prebiotics, feeding beneficial gut bacteria. These bacteria produce compounds known as short-chain fatty acids (SCFAs), including butyrate, which plays a role in maintaining the integrity of the gut lining and regulating inflammation. A 2019 review published in The Lancet found that higher dietary fibre intake was consistently associated with improved gut health markers and reduced risk of several chronic conditions. The key takeaway wasn’t a single “superfood”, but the cumulative effect of consistent fibre intake over time. There’s also increasing interest in how microbiome diversity influences overall health. A more varied intake of fibre tends to support a more diverse gut environment, which is linked to better resilience and function. For those looking to improve their training routines and hit new PBs, a well-functioning gut is central to recovery. This is because fibre supports the gut environment, which in turn affects how efficiently nutrients are absorbed. More stable energy levels When it comes to your energy, it isn’t just about calorie intake. It’s also key to ensure your body can effectively process these calories. This is where fibre can be highly beneficial. This is because fibre slows the digestion of other carbohydrates, leading to a more gradual release of glucose into the bloodstream. This helps avoid the sharp spikes and dips that can come from highly refined meals. Studies also show that diets higher in fibre are associated with improved glycaemic control, even in otherwise healthy individuals. In practical terms, this often leads to: More consistent energy across the day Fewer mid-afternoon crashes Reduced reliance on quick fixes like sugar or caffeine For those balancing work, training, and recovery, the more stable blood sugar levels provided by fibre mean more consistent energy availability. This can translate into better training sessions, particularly for longer or more demanding workouts. Appetite regulation High fibre foods tend to be more filling due to their volume and slower digestion. At the same time, they influence hormones involved in hunger and fullness, including ghrelin and peptide YY. There’s also a hormonal aspect to this. Fibre-rich foods can influence the release of satiety hormones, helping your body better recognise when it’s full. This creates a more sustainable approach to body composition. Instead of relying on weight loss restriction, your diet supports appetite regulation more naturally. Heart Health and Long-Term Outcomes In addition to the shorter-term health and wellness benefits, fibre intake also has a beneficial impact on long-term health. Soluble fibre, in particular, has been shown to help reduce LDL cholesterol by binding to cholesterol in the digestive system and aiding its removal. Large cohort studies have consistently linked higher fibre intake with a reduced risk of cardiovascular disease and type 2 diabetes. This is partly due to improved blood sugar regulation and partly due to the broader metabolic benefits of a fibre-rich diet. One study in particular by the BMJ found that each additional 7g of fibre per day was associated with a 9% reduction in cardiovascular disease risk. These outcomes aren’t immediate, but they reinforce the role of fibre as a long-term investment in health. High Fibre Diet Foods We’ve written about his previously (see here for our guide on high fibre foods) but in short, building a high fibre lifestyle doesn’t require a complete overhaul of your current diet. It’s instead about increasing variety and making more intentional choices within your existing routine. Below we have outlined some key foods that can help increase fibre intake. Whole grains Oats, brown rice, quinoa, and wholegrain bread provide a steady source of fibre while supporting sustained energy. They’re an easy upgrade from refined grains and tend to be more filling. Fruits and vegetables Eating more fruit and vegetable is one of the simplest ways to raise fibre intake. A useful approach is to focus on variety: Berries and apples for convenience Leafy greens for micronutrient density Root vegetables for more substantial meals Legumes Lentils, chickpeas, and beans are among the most fibre-dense foods available. They also provide plant-based protein, making them particularly useful in meals focused on satiety and recovery. Nuts and Seeds Chia seeds, flaxseeds, and almonds offer a concentrated source of fibre and can be added easily to meals. Even small additions, such as a tablespoon of seeds in a breakfast or smoothie, can make a difference over time. A Smarter Way to Think About Fibre Fibre doesn’t need to be treated as a standalone goal. It works best as part of a balanced, well-structured approach to nutrition - one that supports how you feel day to day, not just how you perform in the odd moment. For most people, that starts with whole foods. Building meals around plant variety, whole grains, and consistent habits. From there, the role of supplementation becomes more effective. The Innermost approach reflects that balance. Products like The Greens Blend can help support daily plant intake and micronutrients, while products such as The Lean Protein fit alongside a diet that prioritises both protein and fibre, rather than one at the expense of the other. Building a high fibre diet isn’t about adding or overhauling, instead It’s about making those small adjustments that bring more consistency to your routine. Over time, those shifts tend to have the biggest impact - not just on digestion, but on how your body feels, performs, and recovers. References Renolds, A., Mann, J., Cummings, J., Winter, N., MDiet, E., Morenga, L. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 393 (10170), 434-445. Click here.  NHS UK. How to get more fibre into your diet. Click here.  Hullings, A., Sinha, R., Liao, L., Freedman, N., Graubard, B., Loftfield, E. (2020). Whole grain and dietary fiber intake and risk of colorectal cancer in the NIH-AARP Diet and Health Study cohort. The American Journal of Clinical Nutrition. 112 (3), 603-612. Click here. Threapleton, D., Greenwood, D., Evans, C., Cleghorn, C., Nykjaer, C., Woodhead, C., Cade, J., Gale, C., Burley, V. (2013). Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ.347. Click here.
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PLAYLISTS

Adam Husler Workout Playlist

Adam Husler Workout Playlist

 Adam is one of the leading yoga teachers in London. When we asked him to create a workout playlist, he came up with a deeply soulful mix of tracks that won't fail to get a smile...
Claire Fountain Workout Playlist

Claire Fountain Workout Playlist

 Claire knows yoga. Claire also knows music. Here's her selection of workout songs compiled just for Innermost.health
Bethany Duckworth Workout Playlist

Bethany Duckworth Workout Playlist

 Bethany knows a good track when she hears one. Buckle up and get this workout playlist into your ears pronto.
Dan Morgan Workout Playlist

Dan Morgan Workout Playlist

 Dan getting zen on the decks. Here's his playlist for your next yoga session or if you need to kick back and drift away.
Elisa Rossi Workout Playlist

Elisa Rossi Workout Playlist

 Elisa's most comfortable creating works of art in the kitchen. Here are the songs that help her do just that.