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  • Courses

    • Better Sleep Email Course

    30th May 2020

    Courses Health

    30th May 2020

    By Innermost

    WHY IT MATTERS

    Because sleep has a huge impact on so many aspects of our lives. 

    Welcome to our email course on How to Get Better Sleep. Sign up below to get started. 

    This email course is guest-edited by Dr Irshaad Ebrahim MBChB MRCPsych, consultant neuropsychiatrist and medical director of The London Sleep Centre. Over 5 daily emails, we’ll present the fundamentals on the science of sleep, why it matters, how to get better sleep, and how sleep can affect your quality of life. 

    Topics covered:

    Day 1. Introduction to sleep cycles and stages of sleep.
    Day 2. The relationship between nutrition and sleep.
    Day 3. The relationship between stress and sleep.
    Day 4. Sleep hygiene, and how to achieve good quality sleep.
    Day 5. Summary of the key points.

    This email course contains a series of emails, 800-1200 words in length, of understandable insights and practical advice, based on science and research, and edited by an expert in the field. We hope you enjoy reading it as much as we've enjoyed putting it together.

    By signing up you’ll also join the Innermost community and will receive the occasional email that we think you'll find useful. You'll also receive a code that you can use for your first purchase. After signing up below, please check your junk folder if you don’t get an email within a few minutes and be sure to and add us to your safe sender list.

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    Other Insights

    Why Building Muscle After 30 Matters

    Why Building Muscle After 30 Matters

    I’ve been lifting weights for a long time. My mum first dropped me off at a gym when I was 15. Back then, I was the classic kid who grew up on 90s action movies convinced that if I trained hard enough, I’d eventually look like I was forged in an action film. And in those early years, it honestly felt that simple. I’d look at a dumbbell, and my muscles would grow. Zero science. Zero strategy. Just enthusiasm, youth, and a metabolism that cooperated. Now I’m older. I still lift four times a week, but I approach it differently. These days it takes more intention, better programming, more attention to recovery but the upside is, the results feel more meaningful. And thankfully, muscle memory is very real. When you’ve put in the work for decades, your body remembers how to be strong. I share this because many of you reading this are in the same boat. The early gains aren’t as easy. Life is busier. The goal shifts from “look good for summer” to “stay strong, capable, and healthy for life.” And that’s what this month’s email is really about. Let’s get into it. Muscle is more than something you see.  It’s something that keeps you alive and well Most people still see muscle as something cosmetic, something you train for appearance. But modern research has reframed muscle as one of the most important organs in the body. Muscle is metabolically active.It produces signalling molecules called myokines that influence: Blood sugar regulation Inflammation Immune function Brain health and cognition Mental wellbeing Longevity This is why people with higher muscle mass and strength have dramatically better long-term health outcomes. It’s not “gym bro science”. It’s peer-reviewed, clinical, replicated research. Muscle isn’t just strength.It’s metabolic armour. The decline starts earlier than people realise. Around the age of 30, muscle begins declining. Slowly at first, then more noticeably each decade. By 60, the acceleration is significant. This process is called sarcopenia. And it affects: Strength Mobility Metabolism Bone health Stability Lifespan It’s one of the most important health issues nobody talks about. Here’s the hopeful part: Strength training is one of the few interventions proven to slow, stop, or reverse sarcopenia at literally any age. You can make meaningful strength and muscle gains at 35, 45, 65, even 75. The body responds to resistance training all through life. You can’t stop ageing, but you can absolutely slow the rate at which you lose capability. The overlooked benefits of muscle 1. Better metabolic healthMuscle acts as a major site for glucose disposal. More muscle = better insulin sensitivity. 2. Brain healthStrength is strongly correlated with lower risk of cognitive decline. Myokines interact with the brain in fascinating ways. 3. Joint resilienceMuscle stabilises joints, improves posture, and offsets the consequences of long hours sitting or working. 4. Bone densityLoad-bearing exercise increases bone mineral density — something that becomes crucial with age. 5. Functional freedomFrom carrying shopping bags to keeping up with kids to simply moving without discomfort — muscle is what makes daily life easy instead of effortful. This is why I now see muscle less as a “look” and more as a long-term investment. Something you build for your 60-year-old self as much as your current one. Let’s finally kill the “bulky” myth Especially among women, there’s still a persistent fear that lifting weights equals getting bulky. In reality, building substantial visible muscle is incredibly hard, even when you try. Strength training won’t make most people bulky. It will make you: Leaner More toned Stronger More metabolically efficient More confident The research is unequivocal. The minimum effective dose is smaller than you think Strength training doesn’t require hours in the gym or a complicated routine. The science backs this simple formula: 2–3 strength sessions per week.30–45 minutes each. Focusing on five key movement patterns: Squat Hinge (deadlift or hip thrust) Push Pull Carry If you did only these, consistently, you’d build strength, muscle, functional capacity, and resilience that would last. As someone who’s been training for over three decades, I can tell you: it’s never about doing “everything”. It’s about doing the right things, consistently. Protein: the foundation people overlook One reason people struggle to build or maintain muscle after 30 is simple: they’re not eating enough protein. Optimal intake sits around 1.6–2.2g of protein per kg of bodyweight per day Protein becomes more important with age, not less. This is one of the reasons we take such care with our formulations at Innermost. No fillers, no artificial nonsense, just clean, science-backed blends that actually support muscle, metabolism, and recovery.  The best time to start was 30 years ago. The second best time is today. I’m glad I started lifting at 15 even if the reason back then was “I want arms like Arnie.” But the real value of lifting didn’t reveal itself until much later. Strength training has been one of the constants that’s helped me stay grounded, focused, and resilient, physically and mentally, through every stage of life. And I’m sure I wouldn’t have had the grit and determination to launch and grow Innermost without it. Whether you’re starting at 30, 40, 50, or beyond, biology is on your side. Muscle is not a young person’s game.It’s a lifelong tool.A form of self-respect.A strategy for ageing well.And one of the best investments you can make in your long-term health. Start with what you can. Stay consistent. Your future self will thank you.
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    The Complete Guide to Lactose-Free Protein Powders and Their Benefits

    The Complete Guide to Lactose-Free Protein Powders and Their Benefits

    This guide will walk you through why some people choose to skip the lactose, what the main alternatives and benefits are, and how Innermost can help you find the perfect protein powder for your personal goals. 
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