icon-account icon-glass

Popular Searches

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.

CATEGORIES

Shivraj Bassi

A few years ago, Shiv had an idea to create a wellness brand using principles from science and nature, as well as best practices from Ayurvedic and Asian medicine. Fast forward to today and Innermost is an award-winning brand that's available globally. When he's not writing articles for our Insight blog, you'll find him bouncing around ideas with the team, listening to obscure podcasts, sweating in the gym, or pretending to be a dinosaur for his niece and nephew.

Why the Festive Period Breaks Your Habits

Why the Festive Period Breaks Your Habits

Every year, the festive period gets blamed for breaking peopleโ€™s health. Too many meals out. Too many late nights. Too many โ€œIโ€™ll start again in Januaryโ€ moments. By the time the New Year arrives, the narrative is already locked in. Damage done. Time to reset, detox, or punish yourself back into shape. But hereโ€™s the truth. The festive period doesnโ€™t ruin your health. Losing structure does. The end of the year is uniquely disruptive. Work schedules loosen. Social plans multiply. Travel, celebrations, and irregular routines blur the days together. Sleep shifts later. Meal timing becomes unpredictable. Hydration drops. Movement becomes sporadic. Stress quietly rises. Food gets the blame because itโ€™s visible. But the real changes are happening beneath the surface. Our bodies are built around rhythm. Circadian biology governs hormones, appetite, energy, glucose regulation, and recovery. When sleep timing drifts and meals become inconsistent, insulin sensitivity drops, hunger cues become noisier, and cravings increase. Not because youโ€™ve lost discipline, but because your physiology is responding exactly as it should. This is why willpower fails so reliably during the festive period. Willpower is not a plan. It never was. Behaviour follows environment. And the end-of-year environment is designed to disrupt even the best intentions. More social pressure. More choice. Less routine. Less recovery. Expecting motivation to override that is unrealistic. Yet the wellness industry loves this moment. January resets. Detoxes. Thirty-day transformations. The implication is always the same. You slipped up. Now fix it. That framing is wrong. You didnโ€™t fail. Your anchors disappeared. So instead of trying to be perfect between now and the New Year, thereโ€™s a better approach. Protect structure. Not outcomes. I think of this as a Minimum Effective Routine. The smallest set of habits that keep your system regulated when life gets noisy. You donโ€™t need control all day. You need a few non-negotiables. First, a morning anchor. How you start the day sets the tone for everything that follows. Consistent wake times, early light exposure, and hydration matter more than whether you train or not. Even during the festive period, waking within a similar window each day helps stabilise energy, appetite, and sleep later on. Second, a nutrition anchor. Health doesnโ€™t unravel because of one rich meal. It unravels when eating becomes random. Skipped meals followed by late, heavy dinners create blood sugar swings that drive overeating. One simple rule makes a difference. Anchor at least one meal per day around protein and fibre. No tracking. No guilt. Just consistency. Protein in particular becomes critical when routines loosen. It supports lean mass, regulates appetite hormones like GLP-1, and reduces the likelihood of grazing later in the day. Third, a movement anchor. This is not about training hard. Itโ€™s about staying active. Walking, light resistance work, mobility, or a short session at home. Ten to twenty minutes counts. Movement improves glucose handling, digestion, mood, and sleep quality. It is one of the most reliable ways to offset stress and irregular eating. Fourth, an evening wind-down anchor. Late nights are part of the festive period. Thatโ€™s normal. What matters is how often they stack. Alcohol, screens, and social stimulation all fragment sleep. A simple wind-down routine most nights helps signal safety to your nervous system. Lower lights. Fewer screens. Breathing. Reading. Repetition matters more than perfection. These anchors donโ€™t make you โ€œhealthyโ€. They keep you regulated. Now, an honest word on supplements. Supplements wonโ€™t rescue a chaotic routine. Anyone promising that is selling shortcuts. But they can support physiology when structure is under pressure. Hydration often drops at this time of year, especially when alcohol intake increases. Electrolytes support fluid balance, nerve signalling, and muscle function. Protein becomes more important when meals are irregular, helping to stabilise appetite and maintain muscle. Micronutrients also matter when sleep, stress, and food quality are inconsistent. This is how we think about Innermost products. Not as a reset. Not as a fix. But as tools that support the fundamentals when life is busy and routines loosen. The biggest mistake people make is treating the festive period as a write-off and the New Year as a clean slate. That approach creates a cycle of extremes. If you protect structure now, the New Year doesnโ€™t need repairing. Thereโ€™s no detox required. No dramatic restart. Just continuity. Finally, as we close out the year, I want to say thank you. Thank you for your support. Thank you for trusting us in an industry that often values hype over health. And thank you for being part of a community that cares about doing things properly. I hope you enjoy the festive period with your friends and loved ones, get some well-earned rest, and step into 2026 feeling steady, not behind.
Read more
Why Building Muscle After 30 Matters

Why Building Muscle After 30 Matters

Iโ€™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, Iโ€™d eventually look like I was forged in an action film. And in those early years, it honestly felt that simple. Iโ€™d look at a dumbbell, and my muscles would grow. Zero science. Zero strategy. Just enthusiasm, youth, and a metabolism that cooperated. Now Iโ€™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 youโ€™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 arenโ€™t as easy. Life is busier. The goal shifts from โ€œlook good for summerโ€ to โ€œstay strong, capable, and healthy for life.โ€ And thatโ€™s what this monthโ€™s email is really about. Letโ€™s get into it. Muscle is more than something you see.ย  Itโ€™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. Itโ€™s not โ€œgym bro scienceโ€. Itโ€™s peer-reviewed, clinical, replicated research. Muscle isnโ€™t just strength.Itโ€™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 Itโ€™s one of the most important health issues nobody talks about. Hereโ€™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 canโ€™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 โ€” something that becomes crucial with age. 5. Functional freedomFrom carrying shopping bags to keeping up with kids to simply moving without discomfort โ€” muscle is what makes daily life easy instead of effortful. This is why I now see muscle less as a โ€œlookโ€ and more as a long-term investment. Something you build for your 60-year-old self as much as your current one. Letโ€™s finally kill the โ€œbulkyโ€ myth Especially among women, thereโ€™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 wonโ€™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 doesnโ€™t require hours in the gym or a complicated routine. The science backs this simple formula: 2โ€“3 strength sessions per week.30โ€“45 minutes each. Focusing on five key movement patterns: Squat Hinge (deadlift or hip thrust) Push Pull Carry If you did only these, consistently, youโ€™d build strength, muscle, functional capacity, and resilience that would last. As someone whoโ€™s been training for over three decades, I can tell you: itโ€™s never about doing โ€œeverythingโ€. Itโ€™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: theyโ€™re not eating enough protein. Optimal intake sits around 1.6โ€“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.ย  The best time to start was 30 years ago. The second best time is today. Iโ€™m glad I started lifting at 15 even if the reason back then was โ€œI want arms like Arnie.โ€ But the real value of lifting didnโ€™t reveal itself until much later. Strength training has been one of the constants thatโ€™s helped me stay grounded, focused, and resilient, physically and mentally, through every stage of life. And Iโ€™m sure I wouldnโ€™t have had the grit and determination to launch and grow Innermost without it. Whether youโ€™re starting at 30, 40, 50, or beyond, biology is on your side. Muscle is not a young personโ€™s game.Itโ€™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.
Read more
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.
Read more
Why Creatine is Having a Moment

Why Creatine is Having a Moment

If you said โ€œcreatineโ€ ten years ago, most people wouldโ€™ve pictured a guy at the gym, slamming a protein shake the size of a fire extinguisher. Fast forward to today, and creatine is gaining more traction than ever โ€“ but not for the reasons you'd expect. Itโ€™s not just about size or strength anymore. Itโ€™s about mental sharpness. Recovery. Longevity. Hormonal support. Healthy ageing. And while itโ€™s long been the most studied supplement in sports nutrition, new research is changing how we think about it โ€“ and who itโ€™s for. Letโ€™s break it down. First: What actually is Creatine? Creatine is a naturally occurring compound your body produces (and you get in small amounts from red meat and fish). Itโ€™s stored mostly in your muscles and brain, where it helps regenerate adenosine triphosphate (ATP) โ€“ your bodyโ€™s main energy currency. In plain English? It helps you produce energy faster and more efficiently. Thatโ€™s why creatineโ€™s been a staple for athletes and weightlifters for decades โ€“ because it enhances performance, power, and recovery. But thatโ€™s just scratching the surface. Reason 1: The science has evolved The benefits of creatine arenโ€™t limited to physical performance anymore. In recent years, researchers have started to uncover its role in cognitive function, mental fatigue, and neuroprotection โ€“ especially under stress or during sleep deprivation. A 2021 systematic review published in Nutrients found that creatine supplementation โ€œmay improve short-term memory and intelligence/reasoningโ€ โ€“ particularly in people who are sleep-deprived, stressed, or ageing . Another study in Psychopharmacology found that supplementing with creatine significantly improved working memory and information processing speed in healthy adults . We're also seeing promising links between creatine and age-related cognitive decline. Thereโ€™s emerging evidence suggesting it may support brain health in older adults โ€“ acting as a protective buffer against neurological degeneration . In short: creatine is no longer just a โ€œperformanceโ€ supplement. Itโ€™s increasingly viewed as a daily health essential โ€“ especially for your brain. Reason 2: Women are in โ€“ and rightly so Historically, creatine marketing catered almost exclusively to men. The packaging was aggressive, the messaging all about muscle mass, and there was a persistent myth that creatine would cause bloating or bulkiness. Itโ€™s no surprise women stayed away. But now? That narrative is breaking down fast โ€“ and the science is doing the talking. Studies show that creatine may be especially important for women โ€“ particularly through perimenopause, menopause, and beyond. Research published in Nutrients highlights that creatine supplementation can support muscle strength, bone density, and mood regulation in women during and after menopause . Itโ€™s also been shown to help maintain lean muscle mass and support cognitive function during hormonal fluctuations โ€“ making it a powerful ally for long-term wellbeing. And no, it wonโ€™t make you puffy. The โ€œbloatingโ€ myth comes from a misunderstanding: creatine draws water into your muscle cells (where it belongs), which actually supports performance, hydration, and cell integrity. This isnโ€™t about bulking. Itโ€™s about feeling energised, strong, and supported in your body โ€“ no matter your life stage. Reason 3: Itโ€™s not just for the gym anymore The old creatine image was all about barbells and bench presses. But modern life demands more than just gym gains. We want to feel good, stay sharp, move well, and perform in life โ€“ not just during workouts. Creatine helps with all of it. Whether you're training hard, working late, chasing your kids around, or trying to keep brain fog at bay โ€“ creatine supports energy production, improves recovery, and sharpens your thinking. Even endurance athletes, office workers, and biohackers are getting in on the action. One study found that creatine enhanced oxygen consumption and reduced fatigue during long bouts of aerobic exercise . Put simply: creatine helps you show up as the best version of yourself, wherever life takes you. Reason 4: Youโ€™ve got options now Hereโ€™s the good news โ€“ the supplement industry is finally catching up. Gone are the days of industrial-sized tubs and confusing dosing instructions. At Innermost, weโ€™ve reimagined creatine in a way thatโ€™s clean, purposeful, and fits into real life. At innermost, youโ€™ve got two simple options: The Power Booster โ€“ our pure, pharmaceutical-grade creatine monohydrate. Zero additives. Just high-quality creatine in its most effective form.The Strong Protein โ€“ our intelligent protein blend for strength and recovery, with creatine built-in alongside nootropics, anti-inflammatory ingredients, and functional adaptogens. One blend, multiple benefits. Both options are designed for people who care about their health, performance, and clarity โ€“ not just their biceps. FINAL THOUGHTS Creatine isnโ€™t new. But the way we understand it - and who itโ€™s for - absolutely is. Itโ€™s not just about muscle. Itโ€™s about mood. Memory. Mental sharpness. Movement. And supporting your body through every season of life. Whether youโ€™re lifting, learning, leading, or just looking to feel a little more like yourself again - creatine could be one of the smartest additions to your daily routine.
Read more
The Dangers of Silica

The Dangers of Silica

Ever opened a sachet of hydration powder, only to have a puff of dust cloud waft up into your nostrils? You're not imagining it. Most electrolyte drinks on the market contain silica - a synthetic anti-caking agent added to keep powders dry, free-flowing, and easy to manufacture at scale. Itโ€™s one of those behind-the-scenes ingredients that doesnโ€™t need to be thereโ€ฆ unless your priority is speed and profit margins, not people. Letโ€™s break this down. What is silica? Silica (aka silicon dioxide) is a compound found in sand, quartz, those little sachets that come with new shoes, and yes - in many processed foods and supplement powders. In this industry, itโ€™s added to prevent clumping and help powders flow smoothly and zip through high-speed packaging machines. Itโ€™s not added for your health. Itโ€™s added for efficiency.ย  And hereโ€™s the thing: silica is not inherently dangerous when eaten in small quantities โ€” it occurs naturally in some foods, after all. But when itโ€™s inhaled, itโ€™s a whole different story. Letโ€™s talk about silicosis Silicosis is a serious lung disease caused by breathing in fine particles of silica.ย  Many of these powders are so bone-dry and ultrafine that you canโ€™t help but inhale a bit when you open a sachet. And while regulators have deemed it โ€œsafeโ€ for consumption, theyโ€™re not telling you what happens when youโ€™re breathing that dust in day after day. We think it matters. Why itโ€™s used anyway (and why we donโ€™t). Silica makes life easier for big manufacturers. When a powder is dry and ultra-fine, it runs like a dream through industrial machinery. That means more sachets filled per minute, fewer machine stoppages, and higher production yields. In other words: cheaper, faster, more profitable. Itโ€™s what most brands do - especially the ones backed by big investors who demand a return on their money. Thatโ€™s just the way it works. Innermost is proudly independent. Something we donโ€™t talk about often enough is that weโ€™re 100% self-owned. No outside investors. No pressure to cut corners to meet someone elseโ€™s margin goals. That means we get to put your health - not shareholder value - first. We created The Hydrate Blend to be 100% natural, functional, and free from synthetic fillers. No nasties. No shortcuts. And absolutely no silica. Yes, it might cost a little more than the cheapest stuff on the market - but itโ€™s better for your body, and your lungs. Letโ€™s call it what it is. Most people will never think twice about inhaling the powder that wafts up out of their electrolyte powder. But we do. Because we know the supplement industry loves to hide behind shortcuts and call it innovation. Loves to throw in cheap ingredients because theyโ€™re easier - not because theyโ€™re better. Loves to race to the bottom on cost while pretending theyโ€™re leading on health. Thatโ€™s not us. Thatโ€™s never been us. Weโ€™re not here to cut corners. Weโ€™re here to raise standards. And sometimes that means doing things the hard way - like formulating a hydration product without any silica in it, knowing full well itโ€™ll be way harder to do. But your health is worth the effort.
Read more
Electrolytes 101: What Are They and Why Do We Need Them?

Electrolytes 101: What Are They and Why Do We Need Them?

Electrolytes. Youโ€™ve seen the word plastered across sports drinks, hydration tablets, and wellness blogs. You know they have something to do with hydration and performance. But do you really need them? Or is this just another overhyped wellness buzzword? Letโ€™s look at what electrolytes are, the benefits they offer and why not all electrolyte supplements are created equal.ย  What are electrolytes? The answer to this question is quite simple โ€“ but the way they work is not.ย  Electrolytes are essentially minerals which carry an electric charge (not a scary one) when dissolved in water1. Theyโ€™re like your bodyโ€™s spark plugs, helping things kick into gear as they should.ย  The main electrolytes include: Sodium โ€“ works to regulate blood pressure and fluid balance. Potassium โ€“ supports nerves and muscles to do their job. Magnesium -ย  helps your cells turn nutrients into energy. Calcium โ€“ crucial for muscle contraction. Chloride, phosphate and bicarbonate โ€“ย work together to regulate fluid and pH balance. You can find these electrolytes in the foods you eat (leafy greens, yoghurt and bananas are great picks), the fluids you drink, or the supplements you enjoy.ย  Why do we need electrolytes? Without electrolytes, you literally canโ€™t function. Itโ€™s that simple. Theyโ€™re a critical part of proper nutrition.ย  You could have all the water in the world but it doesnโ€™t mean much if you donโ€™t have electrolytes, too. Too much water without electrolytes can actually cause an imbalance in the body, which can lead to water intoxication โ€“ basically where the sodium in your blood is too diluted. This can be very dangerous.ย  For most of us in our day-to-day lives, the benefits of electrolytes are less about survival and more about optimal performance. Staying adequately topped up on electrolytes helps the water get to where itโ€™s needed in your body, supports your muscles through contraction and relaxation in every move you make, transmits nervous system signals between your brain and body, and keeps your pH in the Goldilocks zone (not too acidic, not too alkaline)2.ย  Cramp, dizziness, brain fog โ€“ all of these things can be explained by an electrolyte imbalance.ย  Water vs electrolytes: what is hydration? โ€˜Drink more waterโ€™ is usually most peopleโ€™s answer to any question about why youโ€™re not feeling great. We donโ€™t disagree with the intention but the execution could use some work.ย  Water is crucial. Hydration is crucial. But water โ‰  hydration. Water is a big part of it, but the real equation is water + electrolytes = hydration. Without electrolytes, the water canโ€™t get where it needs to be in the body, and youโ€™ll be missing out on all the different fuels it needs.ย  When you sweat, youโ€™re not just losing water, youโ€™re losing electrolytes too3. Try chugging a bottle of water after a tough workout, youโ€™ll probably feel bloated and flat. Then, try adding electrolytes into the mix and weโ€™re willing to bet youโ€™ll feel a whole lot better.ย  Think of it like charging your phone. You can plug it in (the water) but if you donโ€™t turn on the power (electrolytes), youโ€™re not really getting anything.ย  Why most electrolyte drinks donโ€™t cut it With all this newfound knowledge, youโ€™re probably eager to grab a convenient electrolyte drink from the shop after your next workout โ€“ but maybe you should hold off for a minute. Let us elaborate. Stop by any store or gym vending machine and youโ€™ll see countless colourful electrolyte drink options, but are they really giving you what you need? They might contain electrolytes, sure, but in reality theyโ€™re just glorified sugar water. Some electrolyte drinks contain almost as much sugar as a can of [insert soda brand here]4, which spikes your blood sugar and leads to crashes later in the day. Theyโ€™re also rammed with artificial flavours and colours (you didnโ€™t think that neon orange drink was natural, did you?), as well as unbalanced electrolyte profiles.ย  They might make you feel sporty, but they donโ€™t give you what you really need after a gruelling workout. A smarter way to hydrate โ€“ electrolyte supplements In order to properly replenish your body, you need a balanced, unadulterated electrolyte supplement. We were tired of searching the shelves for something which gave us exactly that, so we decided to make one ourselves. Innermostโ€™s The Hydrate Blend is an all-in-one solution for optimal hydration, energy and performance. Itโ€™s perfectly balanced with a complete electrolyte spectrum and enhanced with extra vitamins and minerals to work just as hard as you do.ย  Available in Lemon and Mint, Elderberry or Orange flavours, simply add one sachet into 500ml of cold water and shake (or stir, whatever floats your boat). In seconds youโ€™ve got a clean, hydrating and delicious electrolyte drink to keep you going all day.ย  Cut the faff, get what you need โ€“ nothing else.ย  Final sip โ€“ the benefits of electrolytes Sodium, magnesium, calcium, chloride โ€“ electrolytes can sound complicated, but they really arenโ€™t. However scientific you get with it, the end point is they help your body run smoothly. Without them, youโ€™re fighting a losing battle.ย  Next time you reach for that bottle of water after a workout, throw a sachet of The Hydrate Blend in first and your body will thank you for it. Remember, water canโ€™t do anything if thereโ€™s nothing there to help absorb it.ย  Hereโ€™s to balance, hydration and energy. Cheers! References 1.ย ย ย  Electrolytes, Cleveland Clinic, September 2021. Click here. 2.ย ย ย  Shrimanker I, Bhattarai S. Electrolytes. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Click here. 3.ย ย ย  Giraldo Cardona, L, What are electrolytes and why do I need them?, Bupa, Aug 2025. Click here. 4.ย ย ย  Sports Drinks, The Nutrition Source, May 2025. Click here.ย 
Read more
Breaking the Plateau: Strategies for Overcoming a Workout Rut and Reaching New Goals

Breaking the Plateau: Strategies for Overcoming a Workout Rut and Reaching New Goals

View our complete guide to the fitness rut phenomenon โ€“ what it is, what can cause it, and how to get out or outright avoid the plateau.
Read more
New Year, New Diet?

New Year, New Diet?

The new year is here, and with it comes the inevitable question: โ€œWhatโ€™s the best diet to follow this year?โ€ Itโ€™s an exciting thought, isnโ€™t it? A fresh start. A chance to get fit, shed some weight, and hit reset on your health. And while the latest trends and diets promise to be โ€œthe one,โ€ letโ€™s take a moment to slow down and look at what really works. The Hard Truth Most diets fail not because they donโ€™t work, but because they donโ€™t fit into real life. Think about it. Youโ€™re pumped, youโ€™re excited, and youโ€™re unstoppable โ€” for about two weeks. Then life happens. Motivation fades (statistically, most resolutions crumble by mid-January), the restrictive nature of your new plan starts to feel like a burden, and it all falls apart. Sound familiar? The issue isnโ€™t necessarily the diet itself โ€” itโ€™s that most diets arenโ€™t realistic. You donโ€™t need to overhaul your entire lifestyle or follow extreme rules to get healthier. In fact, sometimes the simplest, most sustainable habits will give you the biggest results. But letโ€™s not completely dismiss diets. Different approaches work for different people. So, letโ€™s take a closer look at some of the most popular diets right now, their pros and cons, and whether they might work for you. Keto (Low Carb, High Fat) Pros: Proven to help with rapid weight loss and can regulate blood sugar levels. For those with insulin sensitivity or certain health conditions, it can be transformative. Cons: Extremely restrictive. Eliminates most carbs, which can be a nightmare if you love bread, rice, or pasta. Social situations? Awkward. Meal planning? Time-consuming. Real Talk: If youโ€™re someone who can commit to a high-fat, low-carb diet, itโ€™s effective. But if your idea of happiness is pizza night, Keto might feel like a punishment. Proceed with caution. Paleo (Eat Like a Caveman) Pros: Encourages whole, unprocessed foods like lean proteins, veggies, and healthy fats. Itโ€™s a good way to clean up your eating habits. Cons: Cuts out entire food groups like dairy, grains, and legumes. Goodbye peanut butter sandwiches. Real Talk: Paleo is great if you enjoy simple meals and want to avoid processed foods. But for most people, cutting out grains and dairy forever is a tall order. Intermittent Fasting (Timing Over Calories) Pros: Simplifies eating patterns and can help with weight loss without needing to obsess over calorie counting. Cons: Not ideal for those who experience energy crashes or get โ€œhangry.โ€ Skipping meals isnโ€™t for everyone. Real Talk: If you thrive with structure and enjoy skipping breakfast, intermittent fasting can work. But if skipping meals leaves you cranky or fatigued, itโ€™s probably not the best fit. Mediterranean Diet (The Gold Standard) Pros: Loads of research supports its benefits for heart health, weight maintenance, and longevity. A balanced mix of carbs, fats, and proteins makes it more sustainable long-term. Cons: Itโ€™s less trendy, which means it doesnโ€™t always grab the spotlight. Plus, it might require some adjustments if your current diet is heavy on processed foods. Real Talk: This is less of a โ€œdietโ€ and more of a lifestyle change. If youโ€™re looking for something sustainable and flexible, the Mediterranean diet is a great option. So, Whatโ€™s the Answer? Forget about finding the perfect diet. The truth is the best diet is the one that works for you. Hereโ€™s the formula that never fails: Eat nutritious food in balanced portions. Move your body regularly (whatever movement you enjoy!). Prioritise sleep โ€” the underrated superhero of health. Sustainability is key. A diet should fit into your life, not the other way around. If it feels like torture or disrupts every meal with friends or family, itโ€™s not going to last. Itโ€™s also worth considering why youโ€™re dieting. If youโ€™re looking for weight loss, remember that consistency beats intensity. Healthy habits โ€” like eating balanced meals and getting regular exercise โ€” will take you farther than any extreme diet ever could. A Word on Motivation Hereโ€™s the catch: motivation is temporary. Itโ€™s the honeymoon phase of any resolution, but it doesnโ€™t last. What does last is routine. Building habits that work for you โ€” not against you โ€” is the real secret to success. No single diet is the holy grail. The truth is that most diets will work if you stick to them. The challenge is finding something that fits into your life seamlessly. Thatโ€™s why itโ€™s better to focus on balance and habits rather than perfection. My Diet Advice for 2025 Diets can be useful tools, but theyโ€™re not magic. Start small. Incorporate more whole foods and keep your portions in check. Move your body in a way that feels good โ€” not as punishment, but as celebration. And donโ€™t underestimate the power of great sleep. Thereโ€™s no shame in trying a trendy diet if it motivates you to kickstart your health journey. Just remember, a diet is a tool, not a magic solution. If it doesnโ€™t fit your lifestyle, itโ€™s not you failing โ€” itโ€™s the diet and donโ€™t beat yourself up about it. Focus on building habits you can stick with and remember that health isnโ€™t a sprint, itโ€™s a marathon.
Read more
How Innermost Can Help You Conquer the Dubai Fitness Challenge

How Innermost Can Help You Conquer the Dubai Fitness Challenge

With the end of the year fast approaching, itโ€™s time to lace up those running shoes and get your bikes ready for your daily 30 minutes. The Dubai Fitness Challenge is back. With rising sedentary lifestyles leading to a plight in global physical and mental wellbeing, our main goal at Innermost has always been to use a science-backed approach to empower individuals to live their healthiest lives. The Dubai Fitness Challenge (also known as the 30x30 challenge) aligns perfectly with this mission. It encourages individuals to prioritise wellbeing through a combination of regular physical activity, a balanced diet, and targeted supplementation. This has the goal of helping people achieve optimal health and vitality. But let's track back. For those not in the loop, what exactly is the Dubai fitness challenge? What is the Dubai Fitness Challenge? The Dubai 30x30 Challenge is a month-long initiative from October 26th to November 24th that aims to encourage a healthier lifestyle among Dubai residents. First launched in 2017 by His Highness Sheikh Hamdan bin Mohammed bin Rashid Al Maktoum, this challenge encourages participants to commit to 30 minutes of exercise for 30 consecutive days. The Challenge offers a variety of group activities that take place throughout the city, catering to all fitness levels. Some of the more popular activities are: Running Cycling Paddleboarding Swimming Pilates Through this event, Dubai aims to transform into one of the most physically active cities in the world, promoting a culture of health and wellness. The growing popularity and success has not only seen the challenge become a major event on the Dubai annual calendar, but individuals from all over the globe will take on the challenge this year. Whether you are a seasoned gym goer or just starting your fitness journey, taking part in the 30x30 challenge is a great way to improve your physical and mental health. Benefits of partaking in the Dubai Fitness Challenge Before deciding to take part in the Dubai Fitness Challenge, itโ€™s important to understand just how 30 minutes of exercise can greatly improve both physical and mental wellbeing: Improved physical health Time is precious - and while it might not seem like much, even just 30 minutes of exercise a day can do wonders for your physical health. Studies show that even short amounts of consistent, โ€œmoderate physical activityโ€ can halve the risk of heart disease. Regular 30 x 30 workouts are also a great way to burn calories and boost metabolism as well as build muscle and endurance. Weight-bearing workouts like running and weightlifting also strengthen bone health and reduce the chance of performance injuries. A pretty good list of benefits if you ask us. Improved mental health When it comes to individual health and fitness, Innermost firmly believes that mental wellbeing plays a role just as important as physical health. So how can the Dubai Fitness Challenge enhance wellbeing? Well, studies show that even a short workout each day reduces the release of our stress hormones called cortisol and triggers the release of feel-good chemicals known as endorphins. The International Journal of Innovative Research in Engineering & Management highlights that Exercising for 30 minutes a day can immediately increase mood through greater self-image and confidence. Add to this the community vibe that comes with the 30x30 challenge, and youโ€™ve got yourself the added motivation and support to smash your workout. Lifestyle improvements Last but not least, the Dubai Fitness Challenge can lead participants to develop healthy habits that can last a lifetime. Regular physical activity can boost energy levels, improve sleep quality, and enhance overall wellbeing. Moreover, it can inspire individuals to make healthier choices in their diet and lifestyle. Tips to success in the Dubai Fitness Challenge It all sounds so simple, right? Well before starting your 30x30 journey itโ€™s important to understand just how you can best set yourself up to succeed in the challenge. Below we have included a few of our top tips to ensure you get the most out of the 30 days. Set personal achievable goals Our key tip to get the most out of the challenge? Take on the challenge with a focus on yourself and what you want to achieve. There is no motivation killer greater than setting yourself an impossible goal and falling at the first hurdle. Look to set up a personalised training plan with a focus on workouts you enjoy and set individual goals for yourself that are difficult but achievable. Help your body along the way For great consistent workouts over the 30 days, itโ€™s important to fuel your body correctly. Your body is your vehicle right and you must fuel it properly. Hydration and diet โ€“ A healthy diet and hydration during the 30x30 will play a fundamental part in success. Consider plenty of water as well as high-energy foods and healthy fats. Just some of the benefits will be improved energy levels, greater ability to regulate body temperature and better joint lubrication, aiding in faster recovery. Workout supplements โ€“ In addition to a balanced diet, supplements can enhance your training performance during the pre-workout, post-workout and workout stages of exercise. Consider our collection of innermost protein supplements, energy boosters and nootropic capsules. Optimal Sleep โ€“ While pre-workout routines are important, itโ€™s also important to prioritise sleep, to optimise your body's ability to recover, grow, and perform at its peak. Around 7-9 hours of sleep are recommended by the Mayo Clinic. Celebrate success Again, it might sound simple, but just remember to celebrate your successes โ€“ no matter how small.ย  This will help you maintain a positive mindset and fuel your momentum throughout the challenge. The best way to achieve this is to break down larger goals into smaller, achievable milestones to create a sense of accomplishment. Reward yourself with something you enjoy, such as a new workout outfit or a relaxing massage. Why Innermost products are the perfect partner for the Dubai Fitness Challenge The Energy Booster Innermost The Energy Booster is the ideal supplement to fuel your fitness journey during the 30x30 challenge. This powerful formula is designed to provide sustained energy, enhance performance, and accelerate recovery. The Power Booster Innermostโ€™s The Power Booster is also a key supplement of choice as the pure creatine monohydrate formula is designed to increase your strength, power, and endurance, helping you push your limits and achieve your fitness goals. The Recover Capsules With so many workouts within the month, rest and recovery are key to preventing injury. Innermostโ€™s The Recover Capsules contain research-backed ingredients that support the recovery process, reduce inflammation, and regulate hormone activity allowing you to hit your peak with every workout.
Read more
Mushrooms: Overhyped or Undervalued?

Mushrooms: Overhyped or Undervalued?

Youโ€™ve probably seen mushrooms plastered all over Instagram by now, thrown into coffee, smoothies, and just about anything else. But letโ€™s be real, are they actually worth the hype, or just another passing fad in the wellness world? Fair question. With terms like โ€œsuperfoodโ€ thrown around like confetti, itโ€™s hard to know whatโ€™s legit and whatโ€™s just marketing fluff. But hereโ€™s the thing: mushrooms have been used for centuries in traditional medicine, and now modern science is backing up a lot of what ancient cultures have been saying all along. Mushrooms in Popular Culture Mushrooms have become more than just a wellnessย ingredient โ€” theyโ€™ve become a cultural phenomenon. From being plastered all over Instagram to making cameos in documentaries and even fine dining, these fungi are having a serious moment What do functional mushrooms do for you? The rise of โ€œfunctional mushroomsโ€ in wellness circles can be attributed to their ability to support immunity, stress relief, and physical performance. And while theyโ€™re trending now, itโ€™s important to remember that mushrooms have been a cornerstone in holistic health for centuries. With more people turning to natural, science-backed alternatives, mushrooms are making their mark as more than just a passing wellness trend. This new wave of mushroom interest shows no signs of slowing down. From health supplements to skincare, mushrooms have officially crossed over into the mainstream. A Glimpse Into the Past Mushrooms arenโ€™t new. Long before they were the star of your favourite influencerโ€™s morning brew, they were a cornerstone in ancient remedies. For example, in China, reishi was hailed as the โ€œMushroom of Immortalityโ€ for its ability to supposedly promote longevity and calm the mind. Meanwhile, chaga, used in Siberia, was brewed as a tea to boost immunity. Mushrooms have been doing the rounds in different cultures for millennia, which begs the questionโ€”why are we only now starting to appreciate them in the West? What Are Mushrooms Good For? Mushrooms might have some fancy history behind them, but what does modern science say? Letโ€™s hit some quick facts: Physical Performance: Ever heard of Cordyceps? These mushrooms were traditionally used by Tibetan herders to combat altitude sickness. Fast forward to today, and studies are showing cordyceps can help improve oxygen uptake during exercise, meaning you can push harder and go longer in your workouts. Immunity Boosting: Mushrooms like chaga and shiitake are loaded with beta-glucans. These are complex sugars that give your immune system a kick in the right direction by activating immune cells. Some pretty solid research backs this up, including a study published in the Journal of Traditional and Complementary Medicine. Stress Relief: Feeling a bit frazzled? Reishi is classed as an adaptogen, which means it helps your body manage stress. A study in 2012 found that reishi helped reduce fatigue and improve quality of life in people dealing with chronic stress. Bottom line: reishi is your go-to for a bit of Zen in this chaotic world. Recovery & Hydration: Heard of tremella? Itโ€™s also called the โ€œbeauty mushroom,โ€ but it does a lot more than just help with skin. Tremella supports hydration and recovery by boosting your bodyโ€™s production of hyaluronic acid, which helps with inflammation and overall recovery after a tough workout. Mushrooms in the Here and Now Look, some wellness trends come and go (remember the lemon water detoxes?), but mushrooms? Theyโ€™re here to stay. Mushroom health benefits stretch across so many areasโ€”immunity, stress relief, performanceโ€”that itโ€™s no wonder science is getting behind them now. But letโ€™s be clear: we didnโ€™t jump on the mushroom hype just because itโ€™s trendy. Back in 2017, we were the first in the UK to put mushrooms across a range of our products because we knew these fungi werenโ€™t just a fad. Which Is the Best Mushroom Supplement to Take? The Wellness Blend. Fast forward to now, and weโ€™ve gone all-in with The Wellness Blend, our mushroom coffee. Yeah, regular coffee is great, but when you mix it with tremella, chaga, cordyceps, reishi, maitake, and shiitake mushrooms, youโ€™re looking at a drink thatโ€™ll not only wake you up but help your mind and body perform at their peak. What makes The Wellness Blend unique. The fact that it contains ALL six functional mushrooms in one great product. Itโ€™s that simple. Overhyped or Still Undervalued? Itโ€™s easy to be skeptical of anything that gets too much hype, and youโ€™d be right to question the wellness industryโ€™s latest trends. But with mushrooms, I really think what weโ€™re seeing now is the result of centuries of use being validated by science, not just another fleeting craze. These are ingredients that have been trusted for generations and are finally being recognized for their full potential. Are they undervalued? We think so. Itโ€™s great that theyโ€™re finally getting the recognition they deserve. Now itโ€™s over to you to decide.
Read more
Mindful Movement: Incorporating Meditation into Your Training

Mindful Movement: Incorporating Meditation into Your Training

Meditation isn't just for yogis and monksโ€”it's a practice that anyone can benefit from, especially those leading busy, high-pressure lives. In today's fast-paced world, stress levels can skyrocket, leading to negative effects on both mental clarity and physical performance. Find out how meditation can help reduce that stress and benefit your training.
Read more
The Power of Positive Reinforcement: How Encouragement Can Benefit Your Fitness Journey

The Power of Positive Reinforcement: How Encouragement Can Benefit Your Fitness Journey

Positive reinforcement is an often overlooked yet powerful tool at your disposal to provide motivation and help you crush your workouts. The benefits are both mental ad physical, and it's easy to enjoy them! We explore in more depth here.
Read more
Fun Workout Activities for Couples: Strengthen Your Bond While Getting Fit Together!

Fun Workout Activities for Couples: Strengthen Your Bond While Getting Fit Together!

It's official: couples that train together really do stay together. So why not check out our top fitness activities to try together with your other half today?
Read more

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.