Body - SBF Challenge

Are you eating enough? What every perimenopausal woman needs to know

December 11, 2024

While a calorie deficit is necessary for fat loss (meaning we consume fewer calories than we expend each day, so the body is forced to use its fat stores for energy) it’s important not to consume too few calories.

Extreme calorie restriction signals the body to enter “starvation mode,” where it prioritises fat storage and breaks down our precious lean muscle to meet energy needs instead.

Why Do Humans Have Menopause?

April 27, 2025

When we think about evolution, it’s easy to imagine that nature’s main goal is simple: survive and reproduce. That’s why, at first glance, menopause seems like a mystery. Why would evolution design women to live decades after they are no longer able to have children? Wouldn’t it make more sense for fertility to continue for

Microplastics – The hidden hormone disruptors

April 12, 2025

Tiny plastic particles called microplastics are everywhere. They’re in our water, food, air, and bodies. Although microplastics might be invisible to the naked eye, their impact on our health is anything but small—especially for women. Here’s what you need to know about microplastics, their effects on hormones, and how to protect yourself. What Are Microplastics?

Science-Based Strategies to Combat Declining Hormones

April 8, 2025

The strategies shared in this guide are grounded in current scientific research on women’s health, menopause, and aging. Many of the nutritional, exercise, and supplementation approaches have been shown in clinical studies to impact symptoms related to hormonal decline positively. However, every woman’s experience is unique. It’s always best to consult with a qualified healthcare

Understanding your circadian rhythm

March 28, 2025

What Is Your Circadian Rhythm? Your circadian rhythm is an internal process that regulates the sleep-wake cycle, hormone release, digestion, and metabolism. This clock is influenced by external factors such as light exposure, meal timing, and physical activity. When properly aligned, it helps you feel energised, burn fat more efficiently, and maintain overall health. However, disruptions—such

The Gut Microbiome: Why It’s Crucial for Women 40+

January 24, 2025

What is the Gut Microbiome? The gut microbiome is the collection of trillions of microorganisms that live in our digestive tract. These microbes help break down food, produce essential nutrients like vitamins, and even influence your immune system, mood, and brain function. Essentially, the health of your microbiome affects almost every aspect of your body’s

Understanding EPOC: Why It Matters For Women Over 40

January 17, 2025

Short for Excess Post-Exercise Oxygen Consumption, EPOC is often referred to as the “afterburn effect.” It represents the extra calories your body burns while recovering from exercise. For women over 40, understanding and leveraging EPOC can be a game-changer for fitness, fat loss, and overall health. What Is EPOC? EPOC is your body’s way of

Zone training explained

December 13, 2024

Heart rate zone training is a method of measuring your exercise intensity. As you exercise, your heart rate will increase as the intensity of the workout increases. This can be categorised into 5 zones as a % of your maximum heart rate. Training across all 5 zones is essential for a well-rounded fitness program because

Hormones and your training

December 8, 2024

Tailoring a training plan to align with your menstrual cycle can enhance performance, recovery, and well-being by considering the hormonal and energy fluctuations women experience.

Fitness tests

December 5, 2024

This post is only available to members.

How to boost your metabolism

May 6, 2024

Metabolism refers to all the chemical processes going on continuously inside our body that allow life and normal functioning. Our Basic Metabolic Rate (BMR) is the number of calories that our body needs to accomplish its most basic life sustaining functions. If you’re trying to lose weight it’s preferable to have a fast metabolism as you’ll naturally burn more

The Menopause Diet – what you should be eating and why

March 4, 2024

Although medical interventions and lifestyle changes often help, it’s essential to understand the significance of diet in both reducing menopausal symptoms and enhancing overall well-being.

Category: Body