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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.
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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The Complete Guide to Digestive Enzymes

The Complete Guide to Digestive Enzymes

How you digest your food has a direct impact on how you perform, recover and feel day to day. It’s not just about what you eat, but how well your body is able to break it down and use it. A heavy feeling after meals, inconsistent energy, or food that doesn’t quite sit right (on top of being uncomfortable) can all point back to how well your body is breaking things down. Digestive enzymes play a central role in this process. They’re responsible for breaking down the food you eat into forms your body can absorb and use. When that process runs smoothly, there’s a noticeable difference in how you feel day to day. To clear up any confusion around digestion, this guide explores digestive enzymes in detail - what they are, what they do, where they’re produced, and how they fit into a modern, performance-led lifestyle. Shall we get into it? What are digestive enzymes? Digestive enzymes are specialised proteins that help break food down into smaller molecules that can be absorbed through the gut lining. Without them, even the most nutrient-dense diet would be difficult for the body to utilise effectively. The process itself is highly coordinated. Enzymes are released at different stages of digestion, working in sequence to ensure food is progressively broken down as it moves through the digestive tract. Put simply, digestive enzymes are what bridge the gap between what you eat and what your body actually gains from it. As you would expect, this can directly impact your fitness as well as your mood. Types of digestive enzymes and what they do Digestive enzymes are typically grouped into 3 core segments based on the nutrients they target. Amylase (Carbohydrates): Amylase breaks down complex carbohydrates into simpler sugars. It begins its work in the mouth and continues in the small intestine. Protease (Protein): Protease enzymes reduce proteins into amino acids. This is particularly relevant for those consuming higher-protein diets, as efficient breakdown supports recovery and muscle repair. Lipase (Fats): Lipase breaks down fats into fatty acids and glycerol. These components are essential for energy production and overall metabolic function. This breakdown is essential because nutrients cannot be absorbed in their original form. If digestion is incomplete, absorption becomes less efficient. Other enzymes, such as lactase, play more specific roles, for example helping to digest lactose found in dairy products. Together, these enzymes form a system that adapts to the composition of each meal. Research also highlights the link between digestion and how much of these nutrients your body can actually use. A study published in the American Journal of Clinical Nutrition for example highlights that effective protein digestion and amino acid absorption play a key role in muscle repair and recovery after exercise. For anyone training regularly or focusing on performance, this becomes especially important. It’s not just about what you eat, but how well your body is able to make use of it. Where Are Digestive Enzymes Produced? Digestive enzymes are produced throughout the digestive system, with each stage contributing to the overall process. The mouth Digestion first begins with chewing. The salivary glands release amylase, an enzyme that starts breaking down carbohydrates before food is even swallowed. This early stage is often overlooked, but it plays an important role in preparing food for the next steps. The stomach The stomach next combines gastric acid with enzymes such as pepsin, which begins the breakdown of proteins. This stage is less about complete digestion and more about creating the right conditions for further processing. The pancreas The pancreas is responsible for producing the majority of digestive enzymes, including amylase, protease and lipase. These are released into the small intestine, where most digestion takes place. Clinical research has shown how central this role is. Conditions that impair pancreatic enzyme production, such as exocrine pancreatic insufficiency, can significantly reduce nutrient absorption and lead to noticeable digestive symptoms. The small intestine The small intestine completes the process. Additional enzymes help finalise digestion, allowing nutrients to pass through the intestinal wall into the bloodstream. Enzyme production across these stages can vary depending on diet, stress levels and overall gut health. This is why your digestion doesn’t always feel consistent, and some days can feel more comfortable than others. Signs your digestion may not be working optimally Some of the more common signs that digestion may not be working as efficiently include: Bloating or discomfort A feeling of heaviness, particularly after larger meals Sluggishness or dips in energy following eating Gut sensitivity to certain foods These experiences are relatively common and often reflect how digestion is responding to day-to-day habits. Below are some of the key reasons why your digestive system may not be operating effectively. Eating quickly or on the go can limit how effectively digestion begins, particularly in the mouth where enzymes first start working. Stress can also play a role. When the body is in a more alert or pressured state, digestion is not the priority, which can affect how efficiently food is broken down. Higher protein diets are increasingly common, particularly among those training regularly. While beneficial, protein requires more extensive digestion, placing greater demand on enzyme activity. Fewer whole foods and less plant diversity may influence how the digestive system responds over time. Foods high in digestive enzymes So, for those looking to improve digestion by adding more digestive enzymes to your diet, how do you go about doing it? While your body produces its own digestive enzymes, certain foods also contain naturally occurring enzymes that can support the digestive process. These tend to be most active in raw or minimally processed forms and can complement a balanced, varied diet. Some of the more commonly referenced foods include: Pineapple (Bromelain – Protease): Pineapple contains bromelain, which has been studied for its role in helping break down protein. It is often associated with supporting protein digestion. Papaya (Papain – Protease): Rich in papain, papaya is another enzyme that assists with protein breakdown. It’s frequently used in both digestive support and food preparation. Mango (Amylase – Carbohydrates): Mango contains amylase enzymes that help break down complex carbohydrates into simpler sugars, particularly as the fruit ripens. Bananas (Amylase & Maltase – Carbohydrates): Provide enzymes that support carbohydrate digestion, especially when ripe. Avocado (Lipase – Fats): Contains lipase, which plays a role in breaking down fats into fatty acids. These foods can play a useful role in supporting digestion as part of a broader diet. However, their enzyme content can vary depending on factors like ripeness, storage and preparation, and they don’t always provide consistent or targeted support on their own. In those situations, you might also look at targeted digestive enzyme supplements that can provide a more consistent and concentrated level of enzyme activity alongside meals, supporting the breakdown of proteins, carbohydrates and fats more reliably than food sources alone. Digestive enzyme supplements The key to effective digestive enzyme supplementation is choosing a well-formulated option that combines a broad range of enzymes with a clean ingredient profile. Case in point: supplements like Innermost’s The Digest Capsules are built with this in mind, offering a considered blend that fits easily into a daily routine and works alongside your existing nutrition rather than replacing it. For those considering digestive enzyme supplements, how and when they’re used can influence their effectiveness. Before or with meals Digestive enzyme supplements are typically taken just before or alongside meals, allowing them to act as food is being broken down. Around larger or harder-to-digest meals Meals that are higher in protein, fats or overall volume can place greater demand on digestion. This is often where additional supplementation can be beneficial. Fitting into your routine How and when you use digestive enzymes will depend on your routine, your diet and how your body responds. Rather than following a fixed structure, it often makes more sense to take a flexible approach. Used consistently or as needed, they should fit seamlessly into your day, supporting digestion without adding unnecessary complexity. Supporting your digestion effectively Digestive enzymes play a fundamental role in how your body processes food and accesses nutrients. When digestion is working well, the impact is often felt across energy, recovery and overall wellbeing. While your body naturally produces these enzymes, factors like diet, lifestyle and routine can influence how consistently that process runs. In those moments, small adjustments - whether through food choices or more targeted supplementation - can make a noticeable difference. For those considering supplements, a well-formulated option such as The Digest Capsules can provide a simple, reliable way to support digestion alongside your daily routine. References Leidy, H., Clifton, P., Astrup, A., Wycherley, T., Westerterp-Plantenga, M., Luscombe-March, N., Woods, S., Mattes, R. (2015). The role of protein in weight loss and maintenance. Am J Clin Nutr. 101(6). Click here.  Ni, W., Hutagalung, A., Li, S., Epstein, H. (2011). The myosin-binding UCS domain but not the Hsp90-binding TPR domain of the UNC-45 chaperone is essential for function in Caenorhabditis elegans. J Cell Sci. 124(18). Click here. Pavan, R., Jain, S., Shraddha., Kumar, A. (2012). Properties and Therapeutic Application of Bromelain: A Review. Biotechnol Res Int. Click here.
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Creatine for women

Creatine For Women: What Is It And Proven Benefits

The word ‘creatine’ might conjure up images of gym bros, but don’t fall into the trap of thinking it’s just for men. Creatine is one of the most widely researched supplements in the nutrition game, and one which can offer a host of benefits to many people.  Let’s dig into the topic of creatine for women – how it works, proven benefits, how it differs for women vs men, and how to start working it into your routine. What is creatine? To put it simply, creatine is a mineral our bodies naturally produce which helps to create Adenosine Triphosphate (ATP) – a very important energy-carrying molecule.  It has been extensively researched for its ability to help increase performance in high intensity exercise1, potentially leading to greater training results.  You can find out more in our complete guide to creatine.  Creatine for women: why interest is growing There are a lot of misconceptions around creatine – maybe you’ve heard it’s for ‘bulking’ or that it causes undesirable water retention. Either way, there have definitely been some ideas floating around which could understandably have put people off working it into their nutrition regime.  In reality, creatine can support performance, strength and recovery without changing your body composition in the way some might assume. It can be a great tool for not only strength training but also HIIT and functional fitness, as well as overall health and even ageing!1  With all this in mind and more research coming out all the time, it’s no surprise that interest is growing amongst women when it comes to making use of creatine.  Creatine for women vs men: is there a difference? Creatine works in the same biological way for both men and women, but there are some differences in terms of the results or impacts you may see.  In general, women tend to have significantly lower baseline creatine stores than men2, meaning creatine supplementation can be potentially even more beneficial for them. That being said, nutritional requirements and impacts can vary hugely based on each person’s individual hormone concentration, especially during different phases of the menstrual cycle3 – so results can differ. The benefits of creatine for women  Improved strength and performance Creatine helps regenerate and produce ATP4, which allows for better performance in short bursts of intense activity. As such, it can be a very valuable tool for supporting progressive overload in strength training, allowing you to lift heavier and see greater results from your workouts. Support for lean muscle and body composition Combing creatine supplementation with resistance training is a widely recognised method for increasing lean muscle mass5, which can make a significant difference to your overall body composition. One of the common misconceptions of creatine we spoke about earlier is water retention and subsequent weight gain. Whilst the water retention point isn’t untrue, the water is stored inside the muscle cells rather than under the skin6, which actually makes your muscles appear larger and more defined.  You could typically see an initial weight ‘gain’ when starting with creatine due to this, but this usually stabilises after a few weeks.  Cognitive and mental benefits Aside from the huge physical benefits, creatine can actually offer a helping hand when it comes to cognition and mood, too.  Some research has shown creatine has indicated positive effects by restoring brain energy levels, and it may even be more effective for females2. Other studies have even found evidence that creatine use can improve short term memory, reasoning and intelligence7.  Hormonal and life stage support The evidence is still emerging on this topic, but there are a host of potential creatine benefits for women when it comes to hormonal and life stage support. For example, it is suggested that post-menopausal females can see benefits in terms of skeletal muscle size and function when supplementing creatine, as well as favourable effects on bones themselves.  With hormone-related changes influencing the way creatine is produced in the body, supplementation can be particularly important during your period, as well as during and after pregnancy or menopause2.  Side effects of creatine for women When adding any new supplement into your regime, considering any possible side effects is a common part of the process. Thankfully, creatine side effects for women are very minimal!  We’ve discussed water retention already, but this can sometimes lead to a 1-2kg initial weight gain which will usually stabilise in a few weeks – and your extra-hydrated muscles can actually perform even better as a result.  The other commonly discussed side effect is gastrointestinal distress (stomach cramps, nausea etc). This is typically only an issue if you’re taking very high doses of more than 10g at any one time, so stick to the product’s recommended servings and you should be in the clear.  Overall, creatine is a safe supplement to take when used within regular dosing guidelines1.  How to start using creatine As with any new supplement you’re interested in taking advantage of, the best way to start is by making it as simple as possible to fit into your regular routine.  A typical daily dose of creatine sits between 3-5g, so look for a product which can give you that in an easy-to-use form. For example, Innermost’s The Power Booster contains 60x 5g servings – the perfect amount for a full eight week cycle if consuming daily. Just mix a serving with water or juice, or even throw it into a protein shake and you’re all set for the day. That’s not the only way to have creatine, though. Innermost’s The Strong Protein is a super powerful protein blend with 34g protein and 3g of creatine in every serving – giving you everything you need for a properly fuelled, powerful workout.   So, it’s a very effective supplement and it’s very easy to take. What’s not to love? Creatine for women – easy and effective Creatine is well-researched, easy to use and it can be super effective. If you’re interested in improving your performance, recovery and strength, it’s almost a no-brainer. Make it a part of your daily wellness routine, stay consistent with it and see the results - we think you’ll like them.  References Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049. Click here.   Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. doi: 10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865. Click here.  Wohlgemuth KJ, Arieta LR, Brewer GJ, Hoselton AL, Gould LM, Smith-Ryan AE. Sex differences and considerations for female specific nutritional strategies: a narrative review. J Int Soc Sports Nutr. 2021 Apr 1;18(1):27. doi: 10.1186/s12970-021-00422-8. PMID: 33794937; PMCID: PMC8015182. Click here.  Saito S, Cao DY, Okuno A, Li X, Peng Z, Kelel M, Tsuji NM. Creatine supplementation enhances immunological function of neutrophils by increasing cellular adenosine triphosphate. Biosci Microbiota Food Health. 2022;41(4):185-194. doi: 10.12938/bmfh.2022-018. Epub 2022 Jun 17. PMID: 36258765; PMCID: PMC9533032. Click here.  Mohammad Ali Izadi, Farhad Daryanoosh, The effect of creatine supplementation on muscle protein synthesis in athletes: A review. Nutrition Clinique et Métabolisme,Volume 39, Issue 4, 2025, Pages 273-281, ISSN 0985-0562. Click here.  Powers ME, Arnold BL, Weltman AL, Perrin DH, Mistry D, Kahler DM, Kraemer W, Volek J. Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution. J Athl Train. 2003 Mar;38(1):44-50. PMID: 12937471; PMCID: PMC155510. Click here.  Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018 Jul 15;108:166-173. doi: 10.1016/j.exger.2018.04.013. Epub 2018 Apr 25. PMID: 29704637; PMCID: PMC6093191. Click here.
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Halal Collagen Cover Image

Understanding Halal Collagen: A Guide to Quality, Sourcing & Supplements

Collagen has become a staple in many modern wellness routines, used to support everything from skin health to recovery and joint function. But as its popularity has grown, so too has the need for greater clarity around what’s in these products - and how they’re made. Case in point - halal collagen. Unlike other supplement ingredients, collagen is typically derived from animal sources. This makes its suitability under halal dietary guidelines less straightforward. Two collagen powders may look almost identical on the surface, yet differ significantly in how they are sourced, processed, and certified, meaning that one might be halal compliant and the other not so much. For anyone looking to incorporate collagen supplements into their routine, understanding these differences matters. This guide breaks down what exactly makes collagen halal and non halal, where confusion often comes in, and how to choose a supplement that aligns with both your values and your expectations for quality. What is halal collagen? Halal collagen refers to collagen that has been produced in accordance with Islamic dietary laws. While the term “halal” is often associated with food, the same principles apply to supplements, including collagen powders and capsules. In practice, this means that halal collagen must meet specific criteria across its entire lifecycle - not just in its final ingredient form. What makes collagen halal certified? Determining whether collagen is halal goes far beyond scanning an ingredient label. Collagen itself is most sourced from bovine (cow) or marine (fish) origins. Whether either is considered halal depends not only on the source, but on how it has been handled from extraction through to final production. Halal sourcing The sourcing of collagen is the first step to halal certification. Firstly, for a collagen product to be halal it must be sourced from a halal permissible animal such as cattle (bovine collagen) or fish (marine collagen). For bovine collagen, animals must be raised and slaughtered according to halal principles and Islamic rites collectively known as Zabiha. This includes: Invocation of Allah's name (Tasmiyyah) at the moment of slaughter. A swift cut to the throat to ensure humane treatment. Slaughtering conducted by a sane adult Muslim. The animal must also be healthy at the time of slaughter. Without the above considerations, collagen supplements cannot be considered permissible, regardless of quality. Halal processing Processing is the next critical factor in halal collagen certification. Collagen extraction often involves enzymes or chemical treatments to isolate and refine the protein. This hydrolysis process often uses enzymes to break down collagen into peptides. These enzymes must be plant-based (e.g., papain) or sourced from halal-certified animals; porcine-derived enzymes (like porcine trypsin) are forbidden. If any of these substances are derived from non-halal sources, the integrity of the product is compromised. Any solvents or processing aids used during extraction must also be free from ethanol or other non-halal alcohols. Halal collagen certification also ensures that no prohibited additives, such as non-halal gelatine carriers or animal-based anti-caking agents, were introduced during the manufacturing process. Halal Manufacturing Manufacturing standards are also highly important in making collagen supplements halal certified. Even when ingredients are halal, shared facilities or inadequate controls can introduce cross-contamination. As such, the manufacturing of halal collagen must follow the below guidelines: Non cross contamination: certified products are produced under strict conditions that ensure separation from non-halal substances throughout production, storage, and packaging. Complete surface cleaning: If a facility handles both Halal and non-Halal products, a rigorous, religiously supervised deep cleaning (often called Samak or Taharah) must occur between runs. Auditors must verify that no "Najis" (unclean/prohibited) residues remain. Common Misconceptions About Halal Collagen As collagen has become more widely used, a number of assumptions have emerged around its suitability within a halal diet. These are some of the most common. Collagen is Halal be default: because collagen is a natural protein, it’s easy to assume it meets dietary requirements. In reality, its origin and processing determine whether it is permissible. Marine collagen is always halal: While often suitable, this still depends on how the collagen is produced and whether non-halal substances are introduced during processing. Hydrolysed collagen is always halal: As with other forms of collagen, halal permissibility depends entirely on its source and production. There is also a tendency to equate “clean” or “natural” products with halal compliance. While these qualities can overlap, they are not the same. A supplement may be free from additives and still not meet halal standards. Benefits of halal collagen When halal collagen is produced with quality and integrity in mind, it can support a range of wellness goals. While we’ve spoken about these before, however below are some of the key benefits of halal collagen: It plays a role in maintaining skin structure and elasticity. Supports joint function and contributes to recovery following physical activity. They form part of a broader approach to looking, feeling, and performing at their best. These benefits are closely linked to how the collagen is sourced and formulated. Products that prioritise transparency, clean processing, and effective formats - such as hydrolysed collagen peptides - are more likely to deliver consistent results. For those seeking halal collagen supplements, this alignment between quality and compliance becomes key. How to choose a halal collagen supplement? Choosing a halal collagen powder or supplement should feel straightforward, but in practice it often requires a closer look. Below are some of the key things you should look for when purchasing halal collagen supplements: Certification is the most reliable starting point. A recognised halal certification confirms that the product has been assessed across sourcing, processing, and manufacturing. Clear information about where the collagen is sourced and how it is produced can indicate a more considered approach to formulation. The type of collagen also matters. Hydrolysed collagen peptides are widely used because they integrate easily into daily routines and are readily utilised by the body. The overall experience of the product. Taste, mixability, and ease of use all contribute to whether a supplement becomes part of a consistent routine - which is ultimately where results are seen. Is Innermost halal? In short, yes. Innermost products are halal certified, meaning they meet strict standards across sourcing, processing, and production. This ensures that every stage of development aligns with halal requirements. Innermost’s The Glow Blend contains high quality halal certified hydrolysed bovine collagen peptides and is formulated to support your skin and overall wellbeing, with extra nutrients like hyaluronic acid, vitamin C, biotin and folate. Alongside certification, our Innermost proteins and supplements focuses on clean, effective formulations designed to support real results. We prioritise ingredient quality, avoid unnecessary additives, and create products that fit seamlessly into everyday routines. If you’re looking for a collagen supplement that aligns with both your nutritional goals and your values, explore the Innermost range to find a halal-certified option that fits seamlessly into your routine. References Permadi, S., Ujilestari, T., Hakim, L et al. Characteristics and Applications of Collagen from the Animal By-Product as a Potential Source for Food Ingredients. Permadi et al. Reviews in Agricultural Science. 2024, 327-346. Click here. Aslan., H. The influence of halal awareness, halal certificate, subjective norms, perceived behavioral control, attitude and trust on purchase intention of culinary products among Muslim costumers in Turkey. International Journal of Gastronomy and Food Science. 2023. Click here. Schmidt, M. M. et al. Collagen extraction process. International Food Research Journal. 2016. Click here.
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How Do Greens Powders Benefit The Body?

How Do Greens Powders Benefit The Body?

Greens powders and superfood powders have become a big part of the supplement game. They promise a convenient way to support your nutritional intake, especially on days when eating enough fruit or veg feels out of reach. But, what do they actually do for the body? And are they worth including in your routine? In this blog, we’ll break down what greens powders are, what goes into them and the benefits they can offer. We’ll also take a closer look at our new The Greens Blend and how it builds on the typical formula. What are greens powders? Greens powders are concentrated blends of dried and powdered plant-based ingredients. Most combine vegetables, fruits, herbs, algae, and other nutrient-dense foods into a single supplement that can be mixed with water or added to smoothies. They’re designed to make it easier to increase your intake of vitamins, minerals and plant compounds without needing to prepare large quantities of fresh produce.  While they’re not a replacement for whole foods, they can help fill some gaps in your diet. They’re even more useful if you live a particularly busy lifestyle, travel regularly or just struggle to eat with enough variety day to day.  What’s typically inside a greens powder? Most greens powders and superfood powders contain a mix of ingredients that typically cover a few key food groups. Leafy greens and vegetables Ingredients like spinach, kale, broccoli and spirulina are pretty common. These provide essential micronutrients like vitamin C, vitamin K, iron and magnesium. Fruits and plant extracts Berries, apple powder or citrus extracts are also regular features in a lot of greens powders. These contribute antioxidants, which can help protect cells from oxidative stress1. Algae and grasses Spirulina, chlorella and wheatgrass are staples. These are rich in nutrients and have been studied for their potential to support immune function and overall health. Fibre-rich ingredients Some blends include ingredients like inulin or flaxseed to support digestion and gut health. This is an especially important part as only 4% of UK adults get enough fibre in their diets2! Hard to believe, but it’s true. Adaptogens and herbs Some powders add herbs like ashwagandha or green tea extract, which can help support energy levels and resilience to stress3. The exact mix can vary a lot between products, which is why not all greens powders offer the same benefits. The benefits of greens powders When used consistently, greens powders can support several areas of health. Let’s look at what the science says. 1. Supporting nutrient intake One of the main benefits of greens powders is simply helping you get more nutrients into your day in a very easy way.  Many people fall short of the recommended intake of fruits and vegetables, and greens powders can help bridge that gap by providing a concentrated hit of vitamins and minerals. For example, leafy greens are rich in micronutrients linked to overall health and reduced risk of chronic disease, and there are a host of well-documented health benefits associated with eating the right amount of fruit and veg4.  2. Antioxidant support Many superfood powders contain ingredients high in antioxidants, such as polyphenols and carotenoids. These compounds help neutralise free radicals, which can otherwise contribute to cellular damage over time. Research has shown that diets rich in plant antioxidants are associated with better long-term health outcomes5. 3. Gut health and digestion Some greens powders are designed to give your gut a helping hand too, with things like fibre, prebiotics, probiotics or digestive enzymes included. These can play a role in supporting the gut microbiome. A balanced gut microbiome is linked to digestion, immune function and even mood regulation. And probiotics, for example, have been shown to support gut health and improve digestive comfort in certain cases6. 4. Energy and overall wellbeing While greens powders aren’t stimulants, they can support energy indirectly by improving nutrient intake to give your body the fuel it needs. Deficiencies in key vitamins and minerals, such as B vitamins and iron, can contribute to fatigue7. Supporting your intake could be the helping hand you need to maintain more consistent energy levels. Are greens powders enough on their own? Unfortunately not - greens powders are a supplement, not a substitute. They don’t replace the fibre, texture and full nutritional complexity of whole foods. Eating a varied diet with fresh vegetables, fruits, whole grains, and proteins is still the foundation of good nutrition. That said, a well-formulated greens powder can be a very handy addition. It can help you stay consistent, especially on days when your routine is less than ideal. A closer look at Innermost’s The Greens Blend While they all offer their own distinct benefits, not all greens powders are created equally. Some focus on a handful of headline ingredients, while others aim for a more comprehensive approach. Innermost’s newly-released The Greens Blend is designed to go beyond what a standard greens powder offers by combining a wider range of nutrients with targeted digestive support. A broader spectrum of plant ingredients The Greens Blend includes 25 real greens, fibre-rich foods, and plant-based ingredients, offering a wider nutritional profile than many other greens powders.  We didn’t do it to show off, we did it because this diversity matters. Different plants provide different vitamins, minerals, and phytonutrients, so a broader mix can support more areas of health. Added digestive support One of the standout features in The Greens Blend is the inclusion of digestive enzymes, probiotics and prebiotics. These work together to support digestion and nutrient absorption, as well as the balance of the gut microbiome.  This is particularly useful because it’s not just about what you consume that matters, but what your body can actually absorb and use. Comprehensive vitamin and mineral profile The Greens Blend is formulated to provide a full spectrum of essential micronutrients, helping to support daily performance and overall wellbeing.  If you’re looking to support your baseline nutrition without overcomplicating your routine, look no further.  Clean and convenient The formula is made with 100% natural ingredients and contains no artificial colours, fillers or added sugar.  It’s also designed for convenience, with single-serving sachets which can be mixed with water or added to a smoothie. It couldn’t be easier to stay consistent – which is a very important part of adding a greens powder to your routine.  How to get the most from greens powders If you’re considering adding a greens powder to your routine, there’s a few key things to keep in mind: Use it consistently to see the best results Pair it with a balanced diet rather than relying on it alone Choose a greens powder with a broad range of ingredients (like The Greens Blend) Look for added digestive support if gut health is a priority (it probably should be!) Small, consistent actions have the biggest impact. It’s time to go green Greens powders and superfood powders offer a very simple way to support your nutrition, particularly when life gets busy or you just want to ensure you’re giving your body what it needs every day.  They can help increase your intake of key nutrients, support antioxidant defences, and contribute to gut health - depending on the powder you pick. Make sure to do your research on ingredients to pick the one that’s right for you.  They won’t replace a balanced diet, but they can make it easier to stay on track and help you stack wins day after day.  References Birben E, Sahiner UM, Sackesen C, Erzurum S, Kalayci O. Oxidative stress and antioxidant defense. World Allergy Organ J. 2012 Jan;5(1):9-19. doi: 10.1097/WOX.0b013e3182439613. Epub 2012 Jan 13. PMID: 23268465; PMCID: PMC3488923. Click here. Cooper H, UK still failing to meet basic dietary guidelines, The Food Foundation, July 2025. Click here. Ashwagandha: Is it helpful for stress, anxiety, or sleep?, Fact Sheet for Health Professionals, National Institutes of Health, May 2025. Click here. Pem D, Jeewon R. Fruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions- Narrative Review Article. Iran J Public Health. 2015 Oct;44(10):1309-21. PMID: 26576343; PMCID: PMC4644575. Click here. Deledda A, Annunziata G, Tenore GC, Palmas V, Manzin A, Velluzzi F. Diet-Derived Antioxidants and Their Role in Inflammation, Obesity and Gut Microbiota Modulation. Antioxidants (Basel). 2021 Apr 29;10(5):708. doi: 10.3390/antiox10050708. PMID: 33946864; PMCID: PMC8146040. Click here. Markowiak P, Śliżewska K. Effects of Probiotics, Prebiotics, and Synbiotics on Human Health. Nutrients. 2017 Sep 15;9(9):1021. doi: 10.3390/nu9091021. PMID: 28914794; PMCID: PMC5622781. Click here. Could a vitamin or mineral deficiency be behind your fatigue?, Harvard Health Publishing, Aug 2015. Click here.
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I've Been Taking Creatine Every Day For Six Years

I've Been Taking Creatine Every Day For Six Years

Something happens in March. The people who started strong in January, the ones with the new routine, the new kit, the renewed sense of purpose, are now splitting into two groups. The ones who've lost momentum. And the ones asking sharper questions. Not "what should I take?" but "what actually works?" Creatine keeps coming up. And every time it does, I notice the same pattern: people either swear by it without really understanding why, or they assume it's something bodybuilders use and leave it alone.I've been taking it every single day for six years. So let me tell you what I actually know. Why I started I didn't start taking creatine for the reasons most people assume. I wasn't trying to get bigger. I was training consistently, eating well, and hitting a wall. That frustrating place where effort stops translating into progress. A friend with a sports science background told me creatine was the most researched supplement in existence. More peer-reviewed studies than almost anything else on the market. That got my attention. So I started. And I kept going. What I noticed The first week, nothing dramatic. But over the following three to four weeks, something shifted. I could push a little harder. An extra rep. Slightly more on the bar. Training sessions that didn't end in the usual flat feeling of having nothing left. Those are marginal gains. They don't feel significant in the moment. But they compound. Over months, they're the difference between a plateau and real, measurable progression. The one time I stopped, about two years in, during a stretch of heavy travel where I got lazy about it, I felt the absence more than I expected. Not immediately. But within a few weeks, training felt duller. Less sharp. I put it back in and haven't looked back since. I also noticed something I hadn't anticipated: my thinking felt clearer on the days I trained hard. I assumed it was the exercise. I later learned creatine may have had something to do with that too. What creatine actually does Most people think of creatine as a muscle supplement. That's not quite right. What creatine does is help your body regenerate ATP, adenosine triphosphate, more efficiently. ATP is your cells' primary energy currency. It's what your muscles burn during intense effort. But it's also what your brain runs on. Here's the mechanism: during high-intensity exercise, your body depletes ATP rapidly. Creatine stored in muscle tissue, in the form of phosphocreatine, allows you to replenish that ATP faster. That's why creatine consistently improves performance in short, explosive efforts: weightlifting, sprinting, high-intensity intervals. But the same ATP recycling process happens in the brain. A growing body of research suggests creatine may support cognitive performance, particularly under conditions of stress or sleep deprivation. A 2021 study published in Scientific Reports found meaningful improvements in memory and cognitive function following supplementation. It's not a nootropic in the trending sense of the word. But the evidence is real, and it applies to more people than the gym crowd. The effective dose is well established: 3 to 5 grams per day, taken consistently. No loading phase required. No cycling. Just daily consistency, and that's where most people go wrong. What the industry does instead Creatine monohydrate has been around for decades. That's a problem for brands that need something new to sell. So new formats appear. Creatine HCL. Buffered creatine. Kre-Alkalyn. Creatine ethyl ester. Creatine gummies. Each one marketed as superior: faster absorbing, more bioavailable, easier on the stomach. The evidence doesn't support it. Multiple head-to-head comparisons, including a widely cited review in the Journal of the International Society of Sports Nutrition, found no meaningful performance advantage for alternative creatine forms over monohydrate. In some cases, the alternatives perform worse per gram of active compound. In the case of creatine gummies, several brands including some very large ones have been shown not to contain the creatine concentrations they claim on the label. What you actually want is simple: a clinically relevant dose of creatine monohydrate, taken every day. That's it. What I use The Power Booster is 100% pure creatine monohydrate, nothing added, nothing unnecessary. Five grams per serving, which sits right at the evidence-supported daily dose. It's not complicated because it doesn't need to be. The science on creatine monohydrate is already settled. The job is just to take it consistently. (If you have a friend still on the fence about creatine, forward this their way. It's one of those rare supplements where the evidence is clear enough to just recommend without caveats.)
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The Ingredient We Almost Didn't Put In The Energy Booster

The Ingredient We Almost Didn't Put In The Energy Booster

There's a question we ask about every ingredient before it goes into a product. Not "is this trending?" Not "does it look good on the label?" Just: does the evidence actually support putting this in? Most of the time, that question is straightforward. Either the research is there or it isn't. But occasionally you land on an ingredient where the science says yes and something else gives you pause. That's where formulation gets genuinely interesting. Beta alanine was one of those decisions. What Beta Alanine Actually Does Most people who've taken a pre-workout have felt beta alanine without knowing it. It's the ingredient responsible for the tingling sensation you get in your face, your neck, your hands. That feeling has a name: paraesthesia. It's harmless. But it's also the reason we nearly left beta alanine out. Before I get to that, the science. Beta alanine is a non-essential amino acid. On its own, it doesn't do very much. But inside muscle tissue, it binds with another amino acid called histidine to form something called carnosine. And carnosine is where the real work happens. During intense exercise, your muscles produce hydrogen ions as a byproduct of energy production. It's the build-up of those hydrogen ions, not lactic acid as most people think, that causes the burning sensation and the drop-off in performance. Carnosine acts as a buffer. It mops up those hydrogen ions and delays the point at which fatigue kicks in. The research on this is substantial. A 2012 meta-analysis published in the journal Amino Acids, covering over 40 studies, found that beta alanine supplementation consistently improved exercise capacity, particularly in high-intensity efforts lasting between one and four minutes. The effect size was meaningful and reproducible. This wasn't a promising pilot study. It was a decade of accumulated evidence pointing in the same direction. In practical terms: more reps before failure. More output before you hit the wall. Sustained performance over a longer window. So why the hesitation? The decision we almost got wrong The tingling. Not because it's dangerous. It isn't. The paraesthesia from beta alanine is a well-understood pharmacological response and there is no evidence of harm at the doses used in supplementation. But we had a real concern: if someone takes The Workout Blend for the first time and feels an unexpected tingling in their face, and nobody told them it was coming, we've just lost their trust. Possibly permanently. The easy path was to leave it out. Plenty of pre-workout formulas do exactly that, either because they're being cautious or because they want a smoother consumer experience. No ingredient, no explanation required. We talked about it a lot. And the conclusion we kept coming back to was this: removing an ingredient with strong evidence because it might confuse people is not how we want to make formulation decisions. That's the same logic that leads brands to include ingredients with weak evidence because they're more familiar, more comfortable, more sellable. The answer wasn't to remove it. The answer was to be upfront about it. The tingling means the beta alanine is working. It's a real physiological response to a real ingredient doing a real thing. If we believe in the science, we include the ingredient and we explain what's happening. That felt like the right standard to hold ourselves to. What the rest of the market does Most pre-workout formulas fall into one of two categories.The first is the stimulant-heavy formula. Stacked with caffeine at doses that produce a short spike, a noticeable crash, and not much else underneath. These sell well because the immediate sensation of energy feels like evidence that something is working. It often isn't, not in any meaningful physiological sense beyond what caffeine alone would do. The second is the proprietary blend. A long list of ingredients with no disclosed amounts, making it impossible to know whether any of them are present at doses that match the research. Proprietary blends let brands list an ingredient without committing to a dose that would actually work. Both approaches optimise for perception. Neither optimises for performance. What I'd recommend The Energy Booster (soon to be renamed to The Workout Blend) contains beta alanine alongside citrulline malate, which supports nitric oxide production and blood flow during training, BCAAs at a 2:1:1 ratio to safeguard lean muscle, and natural caffeine from guarana for sustained energy without the spike you get from synthetic sources. The formulation is built around what the research supports at doses that match the evidence. If you feel the tingling the first time you take it, that's the beta alanine. It's normal, it fades within 20 minutes or so, and it's a sign the formula is doing what it's supposed to do.
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Our Top Tips For Maintaining A Healthy Daily Wellness Routine

Our Top Tips For Maintaining A Healthy Daily Wellness Routine

Not to be confused with fitness, which is essentially a measure of your physical strength and conditioning, wellness is a huge topic in the world of health – and for good reason.
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Muscle: The New Longevity Biomarker

Muscle: The New Longevity Biomarker

A few years ago, muscle meant one thing - Aesthetics. Size. Definition. Abs in good lighting. But that framing is outdated. Today, muscle is being discussed in medical literature as something very different. Not vanity. Not ego. Not “gym culture.” Muscle is increasingly viewed as a longevity biomarker. And for those of us in our 30s and 40s who still train, still work hard, still want to feel capable as life gets busier, that matters. Because this isn’t about looking 22. It’s about moving well at 32, 42 or 52.   Muscle Is Metabolic Infrastructure Skeletal muscle is not just tissue that contracts. It is one of the body’s primary metabolic organs. It is the largest site of glucose disposal. It plays a critical role in insulin sensitivity. It acts as a reservoir of amino acids during stress. It influences inflammation, hormone balance, and even immune resilience. Multiple large cohort studies have shown that higher lean mass is associated with lower all-cause mortality. Loss of muscle with age, known as sarcopenia, predicts frailty, falls, metabolic dysfunction, and loss of independence. That’s not fitness industry hype. That’s epidemiology. At 22, muscle is impressive. At 42, muscle is protective. That shift in perspective changes everything.   The Reality of Ageing Physiology From our mid-30s onward, muscle protein synthesis becomes less responsive. We need a slightly stronger signal to stimulate growth and repair. Recovery slows. Sleep becomes lighter. Stress has a bigger physiological cost. None of this is dramatic. It is gradual. But gradual decline is still decline. Based on our customer surveys that you kindly complete from time to time, we see that many of us do not train because we’re insecure. We train because we want to stay capable. We want to keep progressing. We want to look athletic, yes, but more importantly, we want to feel strong in meetings, on long-haul flights, on weekend runs, and as we get older. Wellness, for you, is infrastructure. Not identity. Muscle is part of that infrastructure.   The Protein Signal Matters More Than Volume One of the most underappreciated realities of ageing physiology is that protein intake becomes more important, not less. Research suggests that as we age, we require a slightly higher per-meal dose of high-quality protein to maximally stimulate muscle protein synthesis. The amino acid leucine plays a key role in triggering this process. That means: Total daily protein matters Distribution across the day matters Quality and digestibility matter This is not about chasing extreme intake. It is about ensuring the signal is strong enough to maintain and build lean tissue in a body that is no longer 21. For many of you, that is exactly why The Strong Protein exists in your routine. Not because you want to “bulk,” but because you understand that maintaining muscle is a daily habit, not a seasonal goal. It is simple. Behaviour-light. Infrastructure.   Recovery Is Where Muscle Becomes Longevity Building muscle is not just about training stimulus. It is about the recovery environment that allows adaptation to occur. Sleep quality. Electrolyte balance. Stress management. Micronutrient sufficiency. Chronic under-recovery accelerates muscle breakdown. Elevated cortisol, inadequate protein intake, and high life stress create a net catabolic environment. That is where structure becomes powerful. For some of you, that structure includes: Prioritising protein post-training Supporting cellular energy production Managing oxidative stress and inflammation The Power Booster (pure creatine monohydrate) and The Recover Capsules (our unique science-backed recovery supplement) were built around that idea. Not to create dependency. Not to promise miracles. But to support the physiological processes that allow training to compound rather than break you down. Muscle is not built in the gym. It’s built in recovery. And recovery is increasingly what separates the 35-year-old who thrives from the 35-year-old who plateaus. This Is Not Gym Culture The supplement industry still markets protein like it is 2008. Aggressive language. Shredded physiques. Short-term transformations. But that narrative misses the real story. The real story is metabolic resilience. The real story is blood sugar stability during long workdays. The real story is maintaining lean mass during high-stress periods so you do not feel physically diminished when life demands more from you. You are not trying to become someone else. You are trying to sustain who you are becoming. That is a very different motivation. The Compounding Effect Muscle does not protect you overnight. It compounds. Every training session completed.Every protein target met.Every recovery cycle respected. The benefit accrues quietly. Five years from now, you either have more lean mass than you do today, or less. That difference will influence how you move, how you metabolise food, how you respond to stress, and how independent you remain later in life. It is subtle. But it is powerful. Many of us already understand something that trends often ignore. Health is not a six-week challenge. It is a decades-long investment. Muscle is not aesthetic. It’s insurance. Insurance against frailty. Insurance against metabolic dysfunction. Insurance against the quiet erosion of capability. And unlike most insurance policies, this one improves how you feel today while it protects you tomorrow. If you train, you are already sending the signal. The question is whether your nutrition and recovery support that signal strongly enough. Because the goal is not to look young. The goal is to stay capable.
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Start Your Day Right; My Morning Routine

Start Your Day Right; My Morning Routine

There’s one thing I do every morning before coffee, before training, before emails. It’s not a supplement stack or a ritual I’ve copied from someone else. It’s how I hydrate. Most of us have been told the same thing for years.Drink more water. Carry a bottle. Aim for eight glasses a day. And to be fair, that advice isn’t wrong. Being under-hydrated doesn’t help anyone. But here’s the part that rarely gets talked about. A lot of people are drinking plenty of water and still feeling flat. Low energy. Headaches. Muscle cramps. Poor recovery from training. That mid-afternoon slump that no amount of coffee seems to fix. The issue isn’t always how much water you’re drinking. It’s whether your body can actually use it.   Hydration isn’t just about water At a physiological level, hydration is about moving water into cells and keeping it there. That process depends on electrolytes. Sodium, potassium, magnesium and chloride help regulate fluid balance, nerve signalling and muscle contraction. They’re what allow water to be absorbed, distributed and retained where it matters. When those minerals are low, water tends to pass straight through you. You can drink glass after glass and still be functionally under-hydrated at a cellular level. That’s why “drink more water” sometimes feels like advice that never quite lands.   Why this is more common than people realise Modern life quietly stacks the odds against proper hydration. Most of us drink filtered water, which removes contaminants but also strips out naturally occurring minerals. We train hard. We sweat. We drink coffee. We travel. We live under fairly constant cognitive and emotional stress. None of that is a problem on its own. But together, it increases mineral turnover without most people ever consciously replacing what’s lost. The result isn’t dramatic dehydration. It’s low-grade depletion. It shows up subtly, not as thirst, but as things feeling harder than they should.   What this looks like in practice You might recognise some of this: Needing caffeine to feel switched on Headaches despite “hydrating” Tight calves or hamstrings during training Feeling flat or foggy in the afternoon Poor recovery between sessions None of these are red flags on their own. But together they often point to hydration that isn’t quite doing its job.   What I do personally Most mornings, the first thing I drink is water with electrolytes. Not because it’s trendy.Not because I’m trying to biohack anything. But because it works. Over time, I noticed more consistent energy, better training sessions, fewer headaches and improved recovery, especially in hot climates or high-stress periods. It became part of my baseline rather than something I reached for only after sweating buckets. That’s also why we created The Hydrate Blend. Not as a sugary sports drink. Not as something reserved for endurance athletes. But as a clean, balanced electrolyte designed for daily use. No artificial sweeteners. No excessive sugar. No synthetic ingredients. All the 6 electrolytes your body needs (not just magnesium, potassium and sodium), in ratios that make sense.   Hydration as Infrastructure I don’t think of hydration as a supplement. Think of it as infrastructure. Just like protein supports muscle, and sleep supports recovery, hydration underpins pretty much everything else you’re trying to do. Training quality. Focus at work. Mood. Recovery. When hydration is off, everything else feels like more effort. When it’s right, you don’t notice it. Things just run more smoothly. That’s usually the sign you’ve got the basics covered. This isn’t about overthinking things You don’t need to track electrolytes obsessively or turn hydration into another source of stress. For most people, it’s as simple as being intentional at the moments that matter most. First thing in the morning. Before training. After heavy sweating. During travel. Those are the points where supporting hydration tends to have the biggest return.   A Simple Experiment If what I’ve said resonates with, try a small change for a week. Start your day with water plus electrolytes.Then pay attention to your energy, training quality and recovery.Notice how you feel in the afternoon compared to usual. No need to force more water than feels natural. Just hydrate a little smarter. Habit hack: keep your box of The Hydrate Blend on your bedside table so it’s the first thing you reach for when you wake up.
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The Best Gym Exercises for Beginners

The Best Gym Exercises for Beginners

Starting out in the gym can feel overwhelming. There’s no shortage of advice telling you what you should be doing, from new exercises to new machines and new programmes. The sources of this advice often promise better results faster than ever if you just buy into their fancy new product and it can all seem a bit complex, especially for a gym newbie. In reality, effective beginner training is far simpler than it looks. For most people new to the gym, the most effective exercises are built around five foundational movements: the squat, deadlift, row, overhead press, and bench press. These movements and their variants form the core of nearly all well-designed training programmes. Whether you’re a bodybuilder, powerlifter, sport focussed or just someone that wants to lose weight and get a bit fitter, these are the exercises that give you the most bang for your buck. They also have real world benefits[1] outside of the gym and learning how to do them safely and effectively is beneficial for everyone. The principles in this guide reflect how experienced strength coaches approach beginner training: prioritising simple, proven movements that build confidence, strength, and long-term resilience. We’ll explain why these exercises matter, how beginners can approach them safely, and how to build an effective training routine around them. How to approach your training as a beginner in the gym One of the biggest misconceptions about beginner training is that progress comes from doing more. More exercises, more variety, more complexity. In practice, the opposite is usually true. Beginners tend to make faster and more sustainable progress by focusing on a small number of well-chosen exercises, learning them properly, and applying progressive overload[2], or the process of steadily increasing the intensity or difficulty of your workouts over time. This might be through increasing weight, more sets/reps, reducing your rest time between sets or even improving your technique and form. Strength, coordination, and confidence are built over time with consistent effort, not through constantly switching things up and never mastering the basics. This approach is about creating a solid foundation for everything else to build on. Be mindful of where your fitness advice comes from The modern fitness space is noisy. Social media, apps, and online programmes offer an endless stream of workouts, hacks, and shortcuts but many these are poorly explained, poorly evidenced, or simply unsuitable for beginners. It can be tough to sort through the static and know what works for you, even for experienced gymgoers! When you’re new to training, it’s especially important to be selective about where your information comes from. Exercises and principles that stand the test of time usually do so for a reason. Movements that are widely used in strength training, rehabilitation, and athletic preparation are typically supported by decades of practical experience and scientific understanding. As a general rule, beginner training works best when it prioritises: Evidence-led principles Exercises that train multiple muscles and joints Gradual progression rather than constant change If something promises dramatic results through complexity alone, it’s rarely the best place to start. In general, be mindful of those who claim they can get you fast results with minimal effort; the reality is that real, sustainable progress comes slowly and consistently over time and learning to enjoy the journey is key! The KISS principle: why simplicity works A useful way to think about beginner training is the KISS principle[3] – it means Keep It Simple Stupid, Sweetie or some other variation of this. The principle applies well throughout your training career, even as you progress into more advanced or challenging training, and relates back to that ideology that the core of your training should always revolve around simple, effective exercises done well in a way that challenges you. It’s easy to think of simplicity as a lack of sophistication, but it’s actually a deliberate strategy. Repeating a small number of key exercises allows beginners to learn core movement patterns quickly and track progress clearly. You’ll find your confidence building and see your physical capabilities in daily life improving too! Rather than jumping between workouts, the KISS approach encourages mastery. Each session reinforces the last, making improvements easier to measure and sustain. The five exercises below aren’t random. Together, they cover the most important movement patterns the body needs to be strong, capable, and resilient. Remember, these exercises aren’t just for beginners Although this guide is written with beginners in mind, the exercises below are not “starter” movements that you leave behind as you progress. The squat, deadlift, row, overhead press, and bench press form the foundation of effective training at every level, from general fitness and bodybuilding to powerlifting and sport-specific performance. What changes over time isn’t the movement itself, but how it’s applied. Load increases, variations become more specific, and training goals evolve. The underlying movement patterns remain the same. Mastering these exercises early on can help to accelerate progress. The time spent building sound technique and strength carries forward into every future phase of training. Free weights vs machines Many people gravitate towards machines when they first join a gym. They can feel safer, more controlled, and easier to use and they absolutely have their place, particularly early on. In fact, studies have found the machines build the same amount of muscle and strength as free weights[4] in many circumstances. That said, free weight exercises offer distinct advantages when introduced appropriately. Unlike machines, free weights require your body to stabilise the load. This leads to: Greater activation of supporting muscles Strengthening of surrounding connective tissue Improved balance, coordination, and body awareness These benefits translate more directly to movements we all perform every day, such as lifting, carrying, pushing, and pulling. For those interested in weightlifting and other sports, free weights are also essential because they directly impact performance improvements. To put this simply: if you want to get better at bench press, you need to be bench pressing! The same applies to other sports too; if you’re going to be using a specific muscle group then using free weight exercises to strengthen it will have huge benefits. In summary, machines can be a useful tool, but learning to control your body and external load in space is a skill that pays dividends long-term. For most beginners, free weight training provides greater carryover beyond the gym. The five foundational gym exercises The exercises below form a simple but powerful framework for training at any level. You don’t need to start with heavy weights or advanced variations; the priority is learning the movement well. Each exercise has accessible variations and clear progression paths, making them suitable for beginners and effective for years to come. The squat The squat is the foundation of overall lower body strength[5] and teaches one of the most fundamental human movements: sitting down and standing up under control. It develops strength in the quadriceps, glutes, hamstrings, and core, while also improving balance and joint coordination. Learning to squat well builds confidence and lays the groundwork for nearly all lower-body training. As a newcomer to the gym, start simple and squat with your bodyweight. Focus on good form and depth, keeping your knees tracking in line with your toes and sitting backwards with your weight distributed evenly[6] over the middle of your feet. Think of it like you’re forming a tripod between the ball of your foot, the area by your pinky toe and your heel. Start with a shoulder width foot placement and together, these two points will give you the most stability. If you’re looking for more advice, we’ve written a full guide on how to squat correctly. Once you’ve mastered the bodyweight squat you can start to try new variations. Natural progressions from here are the goblet squat, where you squat holding a dumbbell, or varying your foot placement to emphasise different muscles (for example, a closer stance places more tension on the quads). When you’re comfortable with this, you can progress to a bar and slowly begin adding more load. The goal early on is control and consistency, not how much weight you can lift. Never sacrifice proper depth or form for more load as this can lead to injury and will actually result in less muscle stimulation and, therefore, less results. The deadlift Often referred to as the king of all movements and for good reason, the deadlift focuses on the hip hinge, a crucial movement pattern for lifting objects from the floor safely. It primarily trains the glutes, hamstrings, and back, while reinforcing good posture and spinal stability, but did you know the deadlift works almost every muscle in the body[7]? Done correctly, it teaches beginners how to generate strength without unnecessary strain. It also has some of the greatest functional benefits and carryover to everyday life of any gym exercise. Think about how often you need to pick things up every day; the deadlift teaches you how to do this safely and efficiently. To deadlift, place your feet around hip-width apart. Keep your chest pushed out to help your back stay straight. Hinge forward at the hips and bend your knees only as far as you need to meet the bar, then grip just outside of your legs. The deadlift is a pulling movement, but it can be helpful to think about pushing the ground away from you by driving through your feet to get the bar moving off the ground. Once you’re past your knees, think about pushing your hips forward into the bar to finish the movement. To lower the weight, simply reverse the movement. The deadlift is an exercise with (quite literally) a lot of moving parts, and it can be hard to execute for those with mobility issues. Fortunately, there are plenty of beginner friendly alternatives if you can’t do the full deadlift right away. You could try a rack pull or raised bar deadlift, where you begin with the weight slightly higher and operate within a reduced range of motion. You can then increase this over time until you can pull from the floor. You could also try deadlifting with a kettlebell, or even attempt the sumo variation, where your feet are placed wider and your hands grip inside of your legs. The row For strength in your upper back and improving posture issues so often caused by working an office job and being sat at a desk all day, the row is the perfect exercise. Rows train the muscles of the upper back and arms, supporting good posture and shoulder health. They also synergise perfectly with the deadlift, and you’ll find that improving in one almost always benefits the other. There are many variations of the row; you could go for the bent over barbell row or use a dumbbell to isolate each side of your body (known as unilateral training[8]). There’s also kettlebells, machines and more – the possibilities truly are endless! One thing these movements all have in common is that they involve pulling something towards you. Whichever variation of the row you choose, focus on retracting your shoulder first as this helps to target the back over the arms. Many gymgoers find their arms tiring first and that’s usually because they haven’t learnt to target their back with the proper movement! Something else that’s important to consider is that rows balance pressing movements and play an important role in long-term joint resilience. For beginners, they help develop control through the shoulder blades and reinforce upper body pulling strength. The overhead press The overhead press, often known as the military press, develops shoulder strength while engaging the core and upper back for stability. It teaches coordination between the upper body and trunk, making it a valuable full-body exercise rather than just a shoulder movement. Pressing from a standing position, especially with a bar, requires good posture and overall body strength to be able to get the weight to the starting position. If you’re struggling with this then there are plenty of variations you can try instead. Beginners may start with seated dumbbell presses, landmine presses, or lighter barbell variations, progressing as technique improves. Whichever variant of the shoulder press you choose, one universally useful tip is to focus on pressing through the shoulders. This helps with maximum muscle activation and therefore gives the most benefit from the exercise. The bench press Ah, the bench press. It’s one of the most well-known gym exercises, most likely because it’s gained a bit of a reputation as being exclusively for men overly concerned about their appearance. In truth, when approached correctly, it’s a highly effective movement that anyone can benefit from. It develops strength in the chest, shoulders, and triceps while teaching control through the upper body. Pressing movements are one of the most common that we do in daily life and the bench press assists with these, but it also improves shoulder mobility and helps us bring our arms across our bodies, meaning being good at the bench press helps with our overall mobility. The premise of the movement itself is fairly simple, though mastering it requires plenty of practice and dedication. To perform the bench press, lay flat on the bench facing upwards and take a comfortable grip, usually somewhere around shoulder width apart. Take the weight, then lower it under control to your chest and press upwards, engaging your chest, shoulders and triceps. Try to get all the way down if your mobility allows. If not, focus on improving this until you’re able to perform the full range of motion. If the bar proves too tough, then try either a dumbbell or machine variant first as these will allow a bit more freedom of movement. Dumbbells can actually be more effective for building strength in the stabilising muscles around your chest. Regardless of the variation you choose, experiment with different levels of incline and decline to shift the focus to different areas of your chest when you feel ready to do so. As with all pressing movements, balanced pulling work (such as rows) is key to keeping shoulders healthy. Honourable mention: the pull-up While not included as one of the above core exercises, the pull up is widely regarded as one of the best indicators of overall upper body strength and is a valuable long-term goal for many beginners. It develops vertical pulling strength and upper-body control. Variations such as lat pulldowns, assisted pull-ups, band-assisted reps, and controlled negatives allow beginners to work towards full pull-ups progressively. Rather than a requirement, the pull-up works best as a milestone and something to build towards over time. When you do your first one unassisted, it feels fantastic and is a great achievement! How to build a beginner programme around these exercises These movements work best when repeated regularly rather than rotated constantly. For most beginners, training three to four times per week[9] is sufficient. Sessions can be structured as full-body workouts or simple upper/lower splits. A typical session might include: One lower-body movement (squat or deadlift) One pushing exercise One pulling exercise This structure keeps training focused, balanced, and sustainable, while making progress easy to track. Common beginner mistakes to avoid Some of the most common barriers to progress include: Changing exercises too frequently – Remember, consistency always wins over constant variation. You’ll sometimes hear the term ‘muscle confusion’ banded around but don’t listen; this isn’t a ‘real’ concept at all. Yes, you need to keep challenging yourself to progress but that’s the point – muscles don’t need confusion[10], they need progression! Doing too much, too soon – The gym can become addictive really fast! And sure, it’s great for you both physically and mentally, but you need to make sure you’re pacing yourself. Overtraining is a very real issue and you need to listen to your body. Take it steady, enjoy the journey and watch as you transform over time! Chasing soreness rather than consistency – This is a big one. A common misconception is that sore muscles means a good workout, it doesn’t! Instead, focus on your progression both inside the gym and in the mirror. If your appearance is changing for the better or your lifts, endurance or technique are improving then this is a much better indicator of good training! Neglecting rest and recovery – Perhaps the most important of all. Growth and progress doesn’t happen in the gym, it happens outside of it. Your training is just the stimulus. It’s what you do to support it that affects the results you get. Ensuring you get enough rest between your sessions and put effort into proper recovery and nutrition is crucial. Strength develops through repetition, patience, and gradual progression. The basics work best when given time to do so. Supporting your training outside the gym Training is only one part of the equation. How you recover, fuel, and support your body outside the gym plays a major role in how well you progress. Adequate protein intake supports muscle repair and adaptation, particularly when learning new movements and building strength for the first time. Sleep, stress management, and overall nutrition all influence energy levels, recovery, and consistency. As with training, the goal isn’t complexity, it’s reliability. Supporting your body consistently allows the work you do in the gym to have its intended effect. Fortunately, at Innermost, we have an entire range of science backed products built solely with your performance and wellbeing in mind. For the ultimate protein for strength, try The Strong Protein and see how its innovative blend of top quality ingredients helps you to make the most of your training and maximise your results. In the market for something else? Check out our other products to find one which is right for you and your goals. Build your foundation Beginner training doesn’t need to be complicated to be effective. By focusing on a small number of proven exercises, filtering out unnecessary noise, and committing to consistency, you give yourself the best possible platform for long-term progress. Master the basics, build patiently, and you’ll carry the benefits of these movements through every stage of your training journey. [1] https://www.bupa.co.uk/newsroom/ourviews/healthy-weightlifting [2] https://health.clevelandclinic.org/progressive-overload [3] https://thejoyoflifting.com/the-kiss-method-of-maintaining-strength/ [4] https://pmc.ncbi.nlm.nih.gov/articles/PMC10426227/ [5] https://www.stonarke.com/blogs/articles/squat-foundation-performance-injury-prevention [6] https://www.garagestrength.com/blogs/news/how-to-squat-technique-improvements-common-mistakes [7] https://www.menshealth.com/uk/building-muscle/a64160698/what-muscles-do-deadlifts-work/ [8] https://hevycoach.com/glossary/unilateral-training/ [9] https://www.riotstrong.com/blog/how-often-should-beginners-work-out [10] https://trainingbyrobyn.com/blog/the-truth-about-muscle-confusion-should-we-constantly-change-our-workoutsbr
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Group Workout

How to Start Going to the Gym - A Beginner’s Guide

One of the biggest reasons many beginners struggle to hit the gym is because they’re afraid of being judged and lack the confidence to walk through the door in the first place. As a newcomer to fitness, you’re overwhelmed by choice, conflicting advice, and may have unrealistic expectations. Before you’ve even stepped foot inside, it can feel like you’re already behind. The truth is, most people don’t need more information to start the gym. They need a clearer way of thinking about it. This guide focuses on how to approach starting the gym sensibly, confidently, and sustainably, using the same principles experienced coaches rely on when working with beginners.
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Soy Free Protein

What Are The Benefits Of Soy Free Protein

Protein supplements have long been the star of the nutrition game and with the market size projected to more than double by 20331, there are more options available than ever before. Gone are the days of whey or the highway (sorry), with a wider range of protein sources than ever before to choose from on today’s shelves. For one reason or another, soy protein isn’t an option for many people - so what are the alternatives and what benefits do they offer? We’ll answer both of those questions, and more, in this blog. Why choose a soy free protein? There are several reasons someone might opt for a non-soy protein option, some of the most common include: Allergies and intolerances - soy is one of the major food allergens and many people choose to avoid it in their diet. Nutritional value - some studies have found soy protein to have less of an impact on body composition2 than some other protein sources. Digestibility - soy can be difficult to digest3, which can cause discomfort, bloating and other gut health issues. Hormones - whilst research doesn’t support these claims, some people have concerns about the possible hormonal effects of soy4 for both men and women. Dietary preferences - aside from allergies and intolerances, some people choose to avoid soy for reasons like taste or texture. Soy free protein powder & nutritional benefits If you’re one of the many people who abstain from soy, fret not. There are many non-soy protein options out there for you, and many of these offer comparable or better levels of nutrition.  Soy free protein amino acid profile Soy is a complete protein - meaning it provides all nine essential amino acids - but there are several other complete proteins out there for you to choose from. Whey, pea and egg white proteins also contain these essential amino acids, albeit in different densities. Digestibility As soy can be hard to digest for some, other ‘gentler’ vegan options such as pea or rice proteins are a popular choice. Micronutrient coverage Aside from the obvious protein content, a lot of soy free options offer a wide range of extra micronutrients which can be a nice bonus. For example, hemp protein offers omega-3s and fibre5, whilst pea protein is a great source of iron6.  Is soy protein gluten-free? Yes! Soy protein is naturally gluten free, but it is not the only GF protein source. Many whey proteins are gluten free, as are other vegan protein blends. Just make sure you check the specific nutritional information for any product you choose, if gluten is a no-go for you.  Comparing soy free protein powder options Whey protein Whey protein is by far the most commonly used protein source for supplements - and for good reason. Whey is a complete protein with a high concentration of protein7 per serving and is typically one of the more affordable options.  It’s so good, in fact, that we use it as the source for both The Strong Protein and The Lean Protein at Innermost - two protein supplements with a bunch of other nutritional goodies packed in.  Pea & brown rice protein Looking at non soy vegan protein options, pea protein and brown rice protein both offer good nutritional value but together they are even stronger. Pea protein is high in BCAAs (especially leucine) and brown rice protein has a little more methionine – together they fill any nutritional gaps the other has to offer a great complete protein option. Our vegan protein powders are powered by pea and brown rice protein, including The Health Protein and The Fit Protein. How to choose the right soy free protein powder Whichever brand or soy free protein product you decide to go with, there’s a few key things to keep in mind before you hit purchase. Check for soy free and allergen free labelling (you can never be too careful if allergies are at play) Look for complete amino acid profiles for best results Consider your goals vs what the product offers Choose transparent, minimal ingredients lists where possible Whichever one you choose, opting for a soy free protein is a great idea if you’re looking for better digestibility, fewer allergens and wider nutritional benefits. If you’re still unsure, take a look at our range of protein powders to find which one might suit you best – we’re confident you’ll find your perfect one. References 1. Grand View Research (2023) Protein supplements market size, share & trends analysis report. Click here. 2. Piri Damaghi M, Mirzababaei A, Moradi S, Daneshzad E, Tavakoli A, Clark CCT, Mirzaei K. Comparison of the effect of soya protein and whey protein on body composition: a meta-analysis of randomised clinical trials. Br J Nutr. 2022 Mar 28;127(6):885-895. doi: 10.1017/S0007114521001550. Epub 2021 May 11. PMID: 33971994. Click here. 3. Nutritional Weight & Wellness (2024) Is Soy Good For You? Click here. 4. Kurzer MS. Hormonal effects of soy in premenopausal women and men. J Nutr. 2002 Mar;132(3):570S-573S. doi: 10.1093/jn/132.3.570S. PMID: 11880595. Click here. 5. Julson E. Hemp Protein Powder: The Best Plant-Based Protein? Healthline. July 2023. Click here. 6. Chin K. Pea Protein Powder: Nutrition, Benefits and Side Effects. Healthline. March 2023. Click here.  7. Davidson K. Plant-Based Protein vs. Whey Protein: Which Is Better? Healthline. August 2024. 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.