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IN
SIGHT

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

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

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

The Complete Guide to Skincare Nutrition

Does the answer to glowing, healthy skin lie in your bathroom cabinet? Maybe, but there’s much more to the equation than just what you put on your skin. 
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The Benefits of Vitamin E for Long Distance Running

The Benefits of Vitamin E for Long Distance Running

Aside from their trainers and a drinks bottle, supplements are a runner’s best friend. One such supplement which isn’t quite as widely recognised, but offers many benefits, is vitamin E. 
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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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How To Train For a Marathon: The Complete Guide

How To Train For a Marathon: The Complete Guide

The marathon, something that seems so impossible, yet so many make possible. Read our complete marathon guide for training tips and workout plans.
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The Myth of Optimal Health

The Myth of Optimal Health

We live in an age obsessed with the idea of “optimal.” The optimal diet. The optimal supplement stack. The optimal training split. Scroll through Instagram or YouTube for five minutes and you’ll find someone with a 17-step morning routine, a kitchen cupboard full of powders, and the confidence that they’ve cracked the code to human performance. But here’s the truth: Chasing “optimal” is one of the fastest ways to fall short in your health. The Illusion of Optimal Health culture has a way of dangling perfection in front of us. Big food companies do it when they market the “perfect” meal replacement shake. Biohackers do it when they promise that cold plunges, red-light therapy, and nootropics are the missing links to peak performance. But research paints a different picture. Studies on diet adherence consistently show that most people abandon strict or extreme health plans within weeks.  Fad diets, whether keto, paleo, or juice cleanses have dropout rates as high as 50–70% in the first two months. That’s not because people are weak. It’s because perfection is unsustainable. When you aim for “optimal,” you’re often aiming for something that doesn’t exist outside of a lab study or a heavily edited social feed. Consistency beats Intensity If you strip away the noise, the science is clear: the best plan is the one you can actually stick to. A Stanford University study looked at exercise adherence and found that people who built moderate, consistent routines were far more successful over the long term than those who went all in with aggressive, “optimal” plans. Think about it: Walking 8,000 steps daily is far more powerful than hitting 20,000 steps once a week. Sleeping 7–8 hours a night consistently beats the occasional marathon lie-in after a week of late nights. Eating balanced meals most of the time will always outperform the perfect, but impossible, “clean eating” schedule. Consistency doesn’t look flashy on social media. But it’s what drives lasting change in real life. The Perfection Trap The bigger danger of chasing “Optimal Health” isn’t just that it’s unrealistic. It’s that it creates guilt and paralysis. Psychologists call this all-or-nothing thinking. If you miss your “perfect” 5am workout, you write the day off. If you slip up on your diet, you feel like you’ve failed. Over time, that mindset burns people out. A review published in the Journal of Behavioural Medicine highlighted how rigid, perfectionist approaches to health goals were strongly linked to higher stress, lower motivation, and worse long-term outcomes. In other words: aiming for perfect often leaves you worse off than if you’d just aimed for “good enough” consistently. The Simplicity Advantage At Innermost, this is the philosophy we’ve always stood behind: better health should be simple, not overwhelming. We don’t believe in flashy shortcuts or marketing gimmicks. We believe in science-backed products designed to slot seamlessly into your life so you can actually stick with them. A few examples: The Hydrate Blend makes staying on top of electrolytes effortless — without the sugar, fillers, or artificial aftertaste you’ll find in the big sports drinks. The Rise Blend gives you clean energy and focus, without adding another complicated ritual to your already busy day. Our protein powders support your health and fitness goals with nutrients you and your body recognises, instead of pushing the latest overpriced fad ingredient. The goal isn’t perfection. It’s progress. Progress, not Perfection So here’s the takeaway: you don’t need the “optimal” plan. You just need a plan you’ll actually follow. If you focus on moving most days, eating whole foods when you can, sleeping properly, and staying hydrated, you’re already ahead of 90% of the population. It’s not sexy. But it works. And it’s sustainable. So the next time you feel the pressure to add another step to your routine, ask yourself: does this make my life simpler or more complicated? If it’s the latter, it probably isn’t worth it. Health isn’t about chasing perfection. It’s about building momentum. An imperfect plan, done consistently, beats the “optimal” plan abandoned after a week.
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Folate Blog Image

What is Folate? Uses and Health Benefits

Folate, also known as vitamin B9, is a pretty important nutrient no matter who you are. Here, we cover the benefits of folate and some tips on working it into your diet.
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Nutrition 101: What You Need to Know

Nutrition 101: What You Need to Know

Nutrition is a simple concept – giving your body what it needs to function properly and thrive. But the execution? Not so simple. Find out more. 
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A bowl of wholefoods rich in Biotin

What is Biotin? Uses and Health Benefits

Biotin isn’t one of the first names you hear when talking about supplements, but it’s a lesser-known weapon a lot of people are stocking their arsenal with these days.
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Man drinking protein shake

Healthy Hydration & Choosing the Best Workout Drink

We’ve all been there; you’re struggling through a workout you know you can ace, and feel especially tired afterwards. You might think it’s down to your fitness levels, a lack of sleep, or maybe it’s just ‘one of those days’ where things don’t quite click. In reality, it might be far simpler than that. You might be dehydrated.
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The Best Indoor Workouts During Summer: Beat The UAE Heat

The Best Indoor Workouts During Summer: Beat The UAE Heat

You might think you can push through a super hot day and get your usual outdoor run in, but the impacts of extreme heat can sneak up on you very quickly. When it’s roasting outside in the UAE, it’s time to take the grind inside. 
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The Truth Behind Ozempic

The Truth Behind Ozempic

Discover the truth about Ozempic and other weight-loss injections - how they work, their side effects, and why building healthy habits is the real key to lasting results.
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The Complete Guide To Halal Protein Powder

The Complete Guide To Halal Protein Powder

When it comes to improving your fitness levels, lifestyle and nutrition are key. From the number of hours of sleep you get each night to your daily nutrition and everything in between, each is as important as the other. This extends to finding the right protein powder to fuel your workout routine. Yet today more than ever, what goes into that shaker bottle now goes beyond macros and muscle; more and more people are asking themselves – ‘how does this protein powder align with my religious values and beliefs?’ While we’ve spoken before about our clean, research based and ethically sourced ingredients here at Innermost, this time we want to get a little more specific with a focus on halal and halal protein powder. With so many voices and fluff information around, it can be difficult to know exactly what protein is and isn’t halal friendly. That’s why we’ve put together this nifty guide. We’re going to break down all the myths and everything you need to know about halal protein. What you should be looking out for, what makes proteins like whey halal friendly as well as the benefits that halal friendly protein can offer to your body.  Right, let’s get into it. What is halal protein? I’m sure most of you are already aware of halal, but for the 1% of you that might not be, let’s take a step back and ask: what is halal protein? Halal – meaning ‘permissible’ in Arabic – refers to any food product that complies with Islamic dietary laws as stated within the Qur’an and Islamic jurisprudence. This makes it a core element of Islamic faith and a key cornerstone of their commitment to leading a pure and disciplined life under the guidance of Allah. Some of the key guidelines for halal foods include: Halal friendly ingredients – certain ingredients are not permissible under a halal diet, including pork (and any byproducts), alcohol and blood. Other animal products can be halal as long as they are killed in accordance with the ethical treatment guidelines below. Ethical treatment of animals – For non-pork meats to be considered halal, animals must be treated humanly and responsibly during their life. This includes: Having access to clean water and nutritious food. Being raised in a free-range and stress-free environment. Not being subjected to cruelty, abuse, or unnecessary suffering. The process of killing any animal must also be quick and humane to be considered halal, with any suffering kept to the complete minimum. Importantly, to be considered halal, the name of Allah must be pronounced during the humane killing to ensure the sanctity of life is recognised throughout the process. No cross contamination - During the preparation process, halal foods must never come into contact with non halal foods. This means no cross contamination between preparation surfaces, equipment used, the handling of foods and storage. As such, ingredients such as milk can be halal however it depends on the production process and if additional non-halal additives (such as gelatin) are added. So, what does this mean for protein?  Essentially any animal protein is halal as long as it adheres to the guidelines we’ve mentioned. The best way to tell is that products – such as Innermost proteins - will be certified halal friendly on the packaging. Is protein powder halal? So, with that said you might be wondering: is my choice of protein powder halal? The truth is that protein powder can absolutely be halal, however it entirely depends on the ingredients used as well as the overall production process. Common protein sources like whey, casein, egg white, and plant-based proteins (such as pea, soy, or rice) can all be halal if they are sourced and manufactured in compliance with halal standards. While many of the larger brands do not meet these standards and cannot claim to offer halal protein, our range of Innermost protein powders and supplements are all certified halal, emphasising our dedication to ethical sourcing our use of clean sourcing without additives. From our pea protein fuelled (and vegan) The Health Protein, The Fit Protein, to our whey protein powered The Strong Protein and The Lean Protein, all our products are sourced in a halal-compliant manner. Benefits of halal protein powder You hear it all the time when it comes to ethical and dietary beliefs – ‘a vegan diet isn’t good for you’ or ‘a vegetarian mix can’t possibly have the nutrients you need. The reality is, that adhering to these sorts of values within your fitness routine and diet can have great benefits for the body. Halal protein powders are no different; they offer a range of benefits for individuals who are conscious of both their health and dietary requirements. Just some of the benefits of halal protein powder are: Clean ingredients: With halal protein powders, you can be confident that there will be no harmful or questionable ingredients/ additives such as silica. What does this mean? Your body has an easier job digesting and absorbing all the good stuff, ensuring you get the most out of your supplements. Quality protein: Halal protein powders use complete protein sources, ensuring your body gets all the amino acids it needs for effective muscle repair and growth.  Ethical production: We’ve mentioned plenty of times already, but that’s just how key ethical and clean production is to making protein halal. By avoiding things such as additional additives and cross contamination, your body is fuelled with a safer and more trustworthy supplement. Supports fitness and wellness goals: Whatever your fitness goals; halal protein has you covered. From building muscle to losing weight, the absence of excess sugars or fillers ensures you are best placed to smash your targets. Common misconceptions about halal protein powders With so much noise and no real answers around halal proteins, we thought it would be helpful to list of some of the key misconceptions regarding the diet and what the actual truths are. All vegan protein powders are halal Given that so much of halal is driven by animals and their ethical treatment, you might just assume every vegan protein powder is halal because it is made of.. well, plants. The reality however is that vegan proteins aren’t necessarily halal – it all comes down to the production process. While Innermost vegan proteins are proudly halal certified, other protein powders can be produced with alcohol-based flavourings, non-halal emulsifiers, or might be processed in facilities that handle haram products – leading to cross contamination – not good! Is whey protein halal? On the other side of the spectrum, whey protein – being a byproduct of milk – is generally considered to be haram. Again, the truth is that whey protein can be halal provided that the milk is taken from cows that were treated ethically and within halal principles. Today, there are many halal-certified whey protein powders that are safe and effective for Muslim consumers. Halal certification doesn’t matter There is often an assumption made that if the ingredients look clean then the protein must be halal – regardless of certification. The truth is that what makes something halal goes beyond ingredients. Production and sourcing our also key factors that many companies do not consider. With halal certification on your favourite protein powders, you can be sure that every step—from sourcing and production to packaging and distribution—has been reviewed and approved according to strict halal standards.  Is Innermost protein powder halal? In short, yes. We at Innermost make it our mission to not only aid in muscle growth and recovery, but also to create protein supplements that are ethically sourced and rigorously tested to ensure individuals of any faith can smash their fitness goals.  Unlike competitors, our proteins are clean and built with the highest quality of ingredients and free from unnecessary additives and artificial ingredients.   We are proud to say that all our products are officially halal certified making them a suitable choice for those following the halal beliefs. This certification ensures that all ingredients and manufacturing processes meet Islamic dietary laws, with no use of haram substances such as pork derivatives or alcohol. With this in mind, why not check out our range of Innermost supplements to find out more about our halal proteins?    
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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.