In reality, hypertrophy is a response to tension and metabolic stress, not just the number stamped on the side of a dumbbell or a weight plate. When adding weight is not an option, whether due to a limited home or hotel gym, nagging joint pain, reaching a natural plateau, or frankly someone using multiple pairs of dumbbells, you can still force your body to adapt by manipulating the quality of the stimulus.

By mastering variables like Time Under Tension (TUT), excruciatingly slow eccentrics, and strategic isometric holds, you can make a moderate weight feel closer to a personal best. This shift from mindless moving to intentional contracting can help maintain strength, fortify your joints, and recruit stubborn fibres that high-velocity heavy lifting often misses.

To better understand this, inForm spoke with David Higgins, a personal trainer, sports therapist, and sports nutritionist who has worked with Hollywood A-listers, from Margot Robbie to Pedro Pascal and Ariana Grande to Eddie Redmayne, to help distinguish fitness fact from fiction.

When the goal is building muscle without increasing load, how do you define progressive overload, a major part of maintaining strength levels, without using heavier weights?

Progressive overload is really just a stimulus, an invitation for the body to adapt and grow. But that stimulus does not have to be about brute force. It can come from increasing time under tension, improving form, reducing rest, or challenging the neuromuscular system through new patterns. I define it as a continual refinement of control, awareness, and effort. It’s not about doing more. It’s about doing better.

Without using weights, what techniques and stimuli can we look at?

Total volume, mechanical tension, rest periods, and movement precision all matter. You can increase reps, add sets, or reduce rest between sets. You can also adjust joint angles or ranges of motion to make familiar movements feel completely new. The nervous system craves variability.

How does increasing time under tension stimulate muscle growth, and what practical methods do you recommend for using it effectively within a workout?

Time under tension extends the demand on muscle fibres, especially the slow-twitch and intermediate ones. It promotes metabolic stress and micro-damage, both important for hypertrophy. Practically, I use tempo patterns like 3-1-1 or 4-2-2 to challenge clients. Slowing down forces you to own the movement. It’s harder and more honest than throwing weight around.

When it comes to slower tempos and controlled eccentrics, the ‘lowering’ phase of the lift, what role do they play?

Controlled eccentrics increase muscle fibre recruitment and time under load, which are both critical for growth. They also teach joint control and proprioception, so you’re strengthening and protecting the body. A slower tempo can make a lightweight feel heavy and increase the quality of each rep. It’s underrated in most commercial training.

Can you give an example?

3-1-1-0 is a great one. For example, in a push-up, lower for 3 seconds, hold at the bottom for 1 second, push up in 1, and go straight into the next rep. No pause at the top. Just stay in the work zone.

What about isometric holds? Can they contribute to muscle maintenance and growth?

Absolutely. Isometrics increase motor unit recruitment, especially in stabilising muscles, and they build positional strength

Where do they fit best within a training session?

I often use them mid-set to increase intensity (e.g., holding a lunge at the bottom for 15 seconds), or at the end of a set to extend fatigue. They’re also brilliant for rehabilitation and joint health.

If I’m sticking to the same weight, how close should I get to failure?

You need to work close to technical failure, within 1 to 2 reps, especially when using lighter loads. The body does not count reps. It responds to effort. That’s when you recruit the high-threshold motor units needed for muscle growth. Just keep your form tight.

Are there specific muscle groups or movement patterns that respond particularly well to these lower-load, higher-tension approaches?

Yes. Smaller, stabilising muscles like the delts, glutes, and hamstrings often respond incredibly well. So do movement patterns like single-leg work, rotation, and deep core engagement. These muscles and patterns are neurologically rich and benefit from refined control and attention to detail. It’s where a lot of people have blind spots.

What are the most common mistakes people make when trying to build muscle without lifting heavier, and how can they avoid them?

The biggest mistake is trading intensity for volume, doing more reps without challenging the muscle effectively. Another is poor movement quality, rushing, using momentum, or losing form. People also neglect recovery and nutrition, thinking they don’t matter as much without heavy lifting. They matter more.

How should recovery, volume, and weekly progression be managed when intensity comes from tension and fatigue rather than heavier weights?

You still need structure: 48 hours between training the same muscle group, periodised volume (not just random workouts), and active recovery. Track total reps per week, and look to improve either execution or volume over time. Sleep, hydration, and stress management become even more important when fatigue is the too

Are there limits to what we can achieve without using heavier weights?

You can go far using bodyweight, tempo, and precision, but over time your body will adapt. At a certain point, especially for advanced trainees, progressing load becomes important to continue seeing gains. That said, I always encourage people to maximise quality and movement control first.

The post Can You Build Muscle Without Lifting More Weight? A Hollywood Trainer Answers appeared first on Form.

It’s known as protein loading and, broadly speaking, is the process of increasing protein intake to build muscle or consuming a majority of your daily protein at the beginning of the day to help control appetite and front-load your nutrition. The logic of protein loading is understandable, but does the science back it up? We asked sports nutritionist Paul Garrod (IOPN Dip. SEN) for his take on protein loading, and whether it’s actually an efficient way of getting your macros in, or if it’s missing the mark completely when it comes to everyday nutrition.

Paul, what exactly is protein loading, and how does it differ from simply eating more protein?

It’s where you increase protein intake, usually before intense training or competition, to maximise amino acid availability for muscle repair and performance. It differs from simply eating more protein long-term because loading is temporary and is often timed. The aim is to boost acute metabolic responses rather than change overall daily dietary patterns.

Can protein loading support muscle growth and recovery?

The idea is that protein loading and post-workout protein intake reduce muscle breakdown, accelerate recovery, and enhance training adaptations. Ultimately, it’s about consistently meeting your daily protein needs to prevent deficits that can limit strength.

Does protein loading fit into a balanced diet for everyday people who aren’t athletes?

Protein loading can help manage appetite, but for non-athletes, it’s best to focus more on a varied diet with balanced carbs, fats, and fibre.

What common mistakes do people make when trying to increase their protein intake?

Overeating protein while neglecting fruits, vegetables, and whole grains, relying on processed shakes, ignoring hydration, skipping fibre, and not spreading protein intake evenly across meals.

So, is it true that the body can only absorb a certain amount of protein at one time?

The body absorbs nearly all protein eaten, but it can only use about 20-40 g per meal for muscle-building. Extra protein is still metabolised for energy or other needs, so it’s not wasted, but it won’t further stimulate muscle synthesis.

When should we have it?

It’s about distributing protein evenly throughout the day and consuming a protein rich meal within one to two hours post-exercise, as this optimises muscle protein synthesis.

What about before bed?

A pre-sleep protein dose can also enhance overnight recovery and adaptation, yes.

Let’s talk about appetite. Protein loading is thought to help with a reduction in appetite and cravings. Is that right?

Increasing protein at meals does increase satiety and can reduce between meal snacking but I would say it’s less about specifically loading protein and more about increasing protein intake throughout the day.

Any downsides we should know about?

Excess protein can strain kidneys in people with existing kidney disease, displace other nutrients, increase dehydration risk, and cause digestive discomfort. Very high intakes may also raise long-term cardiovascular and bone-health concerns, though evidence varies and the doses are often extremely high, making it extremely hard to do.

What about building muscle? How drastically should we increase protein intake? Is more always better?

You can build muscle without huge protein increases. Most people gain well with moderate intakes (about 1.2-1.6 g/kg of bodyweight/day), if training is also progressive. Beyond this range, extra protein offers little added benefit for most people really.

Plant-based protein, like Form, is our choice. Do they work as well for protein loading as animal-based ones?

Absolutely. Plant proteins can support protein loading, especially when varied to provide all essential amino acids. They may be slightly less satiating per gram, but adequate amounts can work effectively.

Any other protein-related myths you’d like to bust?

Many. First, the body can’t absorb more than 20g of protein at once (it absorbs nearly all protein); that high protein inevitably harms healthy kidneys; that plant proteins are “incomplete” or inferior (if the sources are varied then it will meet dietary needs); and that massive protein intakes automatically build more muscle without proper training.

The post A Sports Nutritionist Breaks Down the Real Science Behind Protein Loading appeared first on Form.

To unpack what science really tells us, I spoke to Dr. Caitlin Hall, neuroscientist and dietitian, about why this connection matters, how to nourish it, and the myths we should leave behind.

Constant Conversation

At its simplest, the gut-brain axis is a line of communication between two seemingly distant organs. But as Dr. Hall explains, it’s far more complex than just a single pathway.

“The gut-brain axis is the two-way communication system between our gut and our brain,” she says. “It’s not just one single pathway but a whole network of overlapping ones, involving the vagus nerve, hormones, the immune system, and the trillions of microbes living in our gut.”

These microbes, she continues, are especially important. “Our gut microbes produce all sorts of signalling molecules, like short-chain fatty acids (SCFAs) and neurotransmitters, that can influence how our brain functions and how we feel. At the same time, the brain can send signals back to the gut, affecting things like digestion, gut motility, and even the composition of the bacteria that thrive.”

In short, the gut and brain are constantly “in conversation”. And according to Dr. Hall, that dialogue has “a big impact on things like mood, stress, cognition, and overall mental health.”

Brain Food

If the gut and brain are speaking to one another, what we eat becomes part of that conversation. “What we eat plays a surprisingly big role in how our brain functions and how we feel,” Dr. Hall says.

One of the clearest examples is fibre. “Unlike sugar or protein, fibre isn’t digested by us – it’s digested by the microbes in our gut. When these microbes break down fibre, they produce beneficial compounds called SCFAs.” These compounds, she explains, do more than keep the gut happy. “They help reduce inflammation, keep the gut lining healthy, and can even signal directly to the brain through the bloodstream and the vagus nerve.”

In other words, a fibre-rich diet effectively “fuels” your microbes to produce brain-supporting compounds. “When we eat a diet rich in plants containing prebiotic fibre, from wholegrains, fruits, vegetables, nuts and seeds,” Dr. Hall says, “we’re essentially fuelling the gut microbes to produce more of these ‘feel-good’ compounds. Over time, this can support not just gut health, but also mental clarity, resilience to stress, and mood.”

So, which foods matter most? According to Dr. Hall, fibre is the standout macronutrient. “When it comes to ‘superfoods’ for the gut microbiome, prebiotic fibre is the real winner here. It’s found in foods like onions, garlic, leeks, bananas, oats and legumes.”

Healthy fats also play a role, including “walnuts and flaxseeds,” she says, “as they support brain cell membranes and help reduce inflammation that can affect both gut and brain.”

Here, variety is just as important as fibre or fats. “The more diverse your diet, the more diverse your microbiome tends to be,” Dr. Hall adds, “and a diverse microbiome is linked to resilience, stability and a steady supply of beneficial metabolites.”

Stress: The Myths and Misconceptions

Food is vital – but it isn’t everything. Stress, too, has a powerful effect on the gut-brain axis. “Stress can have a huge direct effect on the gut,” Dr. Hall explains. “When we’re stressed, the body releases hormones like cortisol, which can change gut motility, increase inflammation, and even alter the balance of our gut microbes.”

Chronic stress, she warns, is particularly harmful. “It can reduce beneficial bacteria and make the gut lining more permeable, sometimes called ‘leaky gut,’ which can trigger further immune responses. Because the gut and brain are in constant communication, these changes can then feed back to affect mood, sleep, and cognition, creating a kind of stress-gut loop.”

While probiotics are often marketed as the solution, Dr. Hall urges caution. “When people hear ‘gut-brain axis’ they think probiotics. Many people assume probiotics automatically improve gut and brain health, but the truth is we’re still far from having reliable, proven probiotics for the gut-brain axis.”

Their effects, she explains, are highly variable. “The effects of probiotics depend heavily on the specific strains, the dose, and the person’s existing gut microbiome. Some strains can support immune health, diarrhoea, and gut infection, but most have little effect on the gut and brain.” Her conclusion? “General ‘one-size-fits-all’ probiotics aren’t a magic fix – focusing on a varied, fibre-rich diet is often the most effective way to support both gut and brain health.”

Another common misconception is serotonin. “About 90% of the body’s serotonin is indeed produced in the gut,” Dr. Hall says, “but most of it stays there to regulate digestion and gut function – it doesn’t all travel to the brain to influence mood in the way people often assume.”

She also cautions against restrictive eating in the name of gut health. “One of the best things you can do for your gut and brain is to eat a wide variety of fibre-rich plant foods, alongside balanced sources of protein and healthy fats. Restriction usually reduces microbial diversity, and diversity is exactly what the gut thrives on.”

Looking Ahead

The field of gut-brain research is young, but expanding rapidly. “The future is really exciting because we’re only just scratching the surface of how the gut and brain communicate,” Dr. Hall says.

She points to her recent work as an example. “We’re about to run one of the largest gut-brain axis studies yet, focusing on people with mild to moderate stress levels. Studies like this will help us understand which dietary interventions, prebiotic fibres, and other strategies can actually influence mood, cognition, and stress resilience in real people.”

Future research, she explains, will likely move into more sophisticated territory. “Over the next few years, research will likely move from simple intervention studies to those including multimodal techniques like functional magnetic resonance imaging (fMRI), gut microbiome testing, blood testing, and more.”

What about results in the here and now? “Some studies suggest that changes can occur quite rapidly – but most of these studies have been performed in preclinical (animal) studies,” she notes. 

“The other important thing to remember is that we’re still in the really early stages of this research, so while some researchers have seen benefits after 4-8 weeks, we need to replicate these findings in larger populations to confirm these effects.” And while supplements receive mixed opinions, Dr. Hall highlights one with strong evidence. “Prebiotic fibre is the one to prioritise, ideally alongside a varied, plant-rich diet,” she says. “Unlike general probiotics, which may or may not work depending on the strain and individual microbiome, prebiotic fibres have a more consistent and well-understood effect.”

The post What a Neuroscientist Wants You to Know About the ‘Gut-Brain Axis’ appeared first on Form.

It’s tempting to dismiss frequent phone use as a mere bad habit, yet the science suggests something far more complex is at work. Our brains, designed for survival in an entirely different environment, are struggling to keep pace with the relentless digital deluge. So, how can we fight back?

Brain Batteries

Think of your brain as a finely tuned biological machine, always seeking balance. Power describes how our everyday digital habits disrupt this delicate equilibrium. He explains that the constant flow of content effectively “turns our brain batteries dead”, reducing crucial neurochemicals such as dopamine and serotonin to significantly lower levels.

We live in a world where our evolutionary design calls for ten hours of outdoor activity – running, climbing, hunting – yet we spend most of our time tapping and scrolling, deprived of the very stimuli our minds crave. Power suggests that our inner drive for reward is being short-circuited by the effortless gratification provided by our screens, leaving us mentally exhausted and lacking motivation.

This disconnect from our natural needs comes at a cost, and Power highlights how this digital lifestyle is leaving us depleted: “It’s like our batteries are dead in this digital world, and our brain battery, our dopamine, and serotonin, are also dead.” He contrasts this with our design, stating: “We’re supposed to be spending 10 hours a day running around in a forest, climbing trees, and exploring. So that is what our brain desperately wants us to do.” This contrast shows how deeply our current habits clash with what truly re-energises us, draining our mental reserves in the process.

The Dopamine Drain

Power delves deeper into the neurochemical mechanisms at play, focusing on dopamine. He points out that the “dopamine system in the brain, which is effectively our motivation molecule, is now destroyed in many of us, because of this digital addiction.”

The problem, he argues, is not dopamine itself, but how we are obtaining it. Traditionally, dopamine was a reward for effort – finding food, building shelter, creating a sense of genuine satisfaction. With screens, however, “we are living in dopamine land, which is this perpetual endless cycle of a need for more and not being able to get it.”

This constant craving, without the natural effort–reward process our brains evolved for, erodes our motivation. Power explains that the endless chase leaves us “only able to access quite low levels of excitement and joy.” It’s a subtle yet significant shift from deep, earned satisfaction to fleeting, hollow stimulation.

Glutamate Overload

Beyond dopamine, Power addresses another important – but often overlooked – brain chemical: glutamate. He notes that constant digital engagement results in an “overload of information passing across synapses” in the brain.

The sheer number of rapid decisions we make online – reportedly up to 30,000 per day – can lead to a “clogging of the synapse”. He likens it to “a traffic jam of glutamate in your brain”, producing the familiar sensation of “brain fog”.

This endless “banging of content all day” also triggers a “flood of glutamate” in our brains, causing “fatigue and overwhelm, and irritability”. He continues: “Many people now are experiencing this state where their brain feels really foggy and full; they can’t think, they can’t make a decision, and your brain almost feels thick inside.”

It’s a scientific explanation for the cognitive dullness and poor concentration so many notice after prolonged screen time – proof that digital consumption doesn’t just tire our eyes but fundamentally impairs our ability to process and engage with the world.

Reclaiming Your Joy

How can we reverse these effects and revive our digitally fatigued brains? Power advocates a conscious move away from “dopamine land” towards richer, more fulfilling experiences. This isn’t about complete abstinence, but about recalibrating our expectations and prioritising genuine human interaction and time in nature over screen time.

He describes the dramatic change in his own life: “The difference in my mental health has been so substantial. I think, if people experienced this, they would realise that life is better.”

Our brains, Power reminds us, are remarkable pieces of technology that require regular downtime. Just as we charge our phones, “you’ve got to recharge as well, and that is in the nature of doing very little.”

That means deliberately seeking quiet, offline moments so our minds can reset and recover. Power recommends embracing low-stimulation periods, such as a “serotonin Sunday” spent outdoors with healthy food and gentle walking. These small, intentional acts can have a transformative effect. “There is always the option to switch off and go do something else,” he concludes. “And that is the message.”

The post A Neuroscientist Explains What Your Smartphone is Doing to Your Brain appeared first on Form.

This intricate, often misunderstood, process is precisely why experts like Dr. Luke Gupta from the Better Sleep Clinic dedicate their work to optimising sleep for peak performance, whether he’s helping high-performing Olympic athletes nod off, or drilling into detailed metrics of high-flying Formula 1 drivers. He’s seen first-hand how understanding and harnessing sleep can provide a definitive competitive edge, and wants to share a few of his secrets with you.

Understanding Your Sleep

To truly harness this competitive edge and address common sleep challenges, we first need to grasp the fundamental mechanisms that govern it. “The core science of sleep represents an understanding of the machinery by which sleep operates and is regulated,” explains Gupta. This intricate process is fundamentally driven by two core mechanisms: the homeostatic drive to sleep, which builds up the longer we’re awake, and the circadian rhythm, our internal body clock that dictates our natural sleep-wake cycle. “By understanding these processes, one can begin to understand how, and why, their sleep might not be functioning as they would expect or want; and explain how it changes or adapts when it is challenged.”

He further elaborates on the nature of rapid eye movement (REM) sleep, noting its “paradoxical” state where “we are physically paralysed during this state and yet our brain’s activity looks as if it were almost awake.” While we’re making strides in understanding these fundamental components, Gupta acknowledges that “what this means for wider recovery is still not fully understood,” highlighting the ongoing journey of understanding sleep science – a journey for him, and for you.

Should You Be Tracking Your Sleep Like a Workout?

With the rise of wearable tech, monitoring sleep metrics has become incredibly popular, yet Gupta urges caution against treating sleep data with the same outcome-driven intensity as exercise. While “sleep has been suggested to provide the perfect setting to measure heart rate indices,” largely because it’s a “quiet period” free from waking ‘noise’ like irregular breathing or posture, he warns that “heart rate indices are not good indicators [of] good or bad sleep.” In fact, he suggests that “sleep disruption can be a signal for stress or under recovery in of itself.” Furthermore, relying on isolated metrics such as “skin temperature, blood oxygen saturation or any blood markers” isn’t enough to accurately appraise sleep quality or effective recovery.

Gupta explains that “good sleep is represented by different dimensions – these are broadly considered as the quality, timing, and duration of sleep.” Crucially, he adds, “even with a broader understanding of sleep, it is difficult to know if sleep has been good, or not, without connecting it with daytime experience of performance and wellbeing.” This leads to a more nuanced perspective: “Don’t overestimate the impact of poor sleep on performance, but don’t underestimate the impact of sleep on wellbeing.”

He observes that “many misconceptions around sleep come from an understanding of sleep that is driven by a narrow view of sleep,” and one which is overplayed in people’s lives.” This can cultivate an unhealthy attitude, he continues, “bound up in treating sleep like it is a performance which [has] outcome goals to achieve and the need for it be optimal every night.” Ultimately, “what good sleep looks like for someone is individualised to the person in a very specific context, so a one-size-fits-all understanding of good sleep isn’t helpful.” If you find yourself consistently dissatisfied with your sleep, Gupta advises that “something is going on which can be explored further with support and guidance.”

Not All Data is Created Equally

Now, all this insight into sleep’s complexities might feel like “a lot to consider and can feel quite overwhelming for someone who is struggling with their sleep,” as Dr. Gupta acknowledges. The truth is, he says, “sleep works best when it is self-operating in the background and attended to infrequently.”

Simply put: it shouldn’t be another performance metric to agonise over. Ultimately, making sleep truly work for you “comes down to trust and confidence in that your sleep can occur readily and that it enables you to function as you expect in the daytime.” The key, however, lies in how you interpret and use the information you have access to. “By using sleep data in this way,” Gupta finishes, “individuals can become their own sleep scientists.”

The post What a Sleep Expert Wants You to Know About Rest and Performance appeared first on Form.

If you’ve found yourself scrolling through Instagram only to see influencers enthusiastically sticking tape over their lips and across their before bed, you’re not alone. Google Trends shows a significant rise in searches for “mouth tape,” “nose tape,” and “sleep tape,” and this curiosity is being driven by more than just well-rested influencers.

So, what’s the deal? Should you consider this sleep trend for your bedtime routine and your efforts in the gym? In this guide, we’ll explore the science behind the trend, the potential benefits, and how you can get started safely.

What is Mouth and Nose Taping?

Mouth and nose taping involves placing a specialised strip of tape over the lips or the bridge of your nose to promote certain benefits during sleep and exercise respectively. The concept behind the practice is simple: taping your mouth shut encourages nasal breathing rather than mouth breathing while you sleep or exercise; while taping your nose, in theory, helps widen the nasal passages for better airflow.

This practice has been hailed for its potential to improve everything from sleep quality to overall cardiovascular health, but like any new fitness hack getting engagement, it’s important to dig deeper into the science first.

The Science Behind Taping

Breathing through your nose is widely recognised as the optimal way to breathe. Why? For starters, your nose filters, warms, and humidifies the air before it enters your lungs, providing your body with cleaner, more efficient oxygen. Breathing through the mouth, on the other hand, can lead to some issues: dry mouth, snoring, and even disrupted sleep patterns. Taping the mouth encourages the body to rely on the nose for air intake during sleep, which is believed to improve overall sleep quality.

Yet, it’s not just about sleep. Nasal breathing has been linked to better oxygen exchange, enhanced carbon dioxide regulation, and improved lung function. Some experts even suggest that it can support the production of nitric oxide, a molecule that plays a crucial role in maintaining cardiovascular health by dilating blood vessels and improving oxygen uptake—two fundamental bodily functions in exercise.

A 2022 study found that mouth taping contributed to a reduction in snoring and tiredness in people with obstructive sleep apnea. As for nasal strips, the jury’s still out—especially within sports science circles. Despite this, nasal strips are used regularly by professional cyclists and HYROX participants for their purported cardiorespiratory benefits.

Writing in his blog, endurance athlete and sports scientist Dr. Will O’Connor is skeptical about the benefits of nasal strips. “While the strips do decrease nasal resistance and have been shown to slightly reduce oxygen consumption during submaximal exercise,” he says, “all of the published studies conclude there is no evidence to support enhanced performance. Once oral breathing occurs, the nasal strips lose all relevance.”

Though some studies and experts express skepticism, anecdotal information from athletes and fitness enthusiasts suggests that mouth and nose taping could help with sleep quality and athletic performance for certain individuals. Yet, it remains important to counterbalance these studies and viewpoints with the potential pitfalls of mouth taping; especially during sleep, Dr Bhavini Shah, a LloydsPharmacy Online Doctor, explains.

“While intentional nose breathing during waking hours can help slow down breathing and ease anxiety — taping your mouth while sleeping can be dangerous. It can lead to hampered breathing, disrupted sleep, and skin irritation.”

Dr. Shah continues: “If you struggle to breathe through your nose while sleeping, speak to your GP, who may suggest further examination.” Additionally, people who deal with anxiety or claustrophobia may find the sensation of having their mouth or nose taped to be stressful and thereby negate any benefits felt during sleep.

The Benefits of Mouth and Nose Taping

The potential benefits of taping your mouth and nose while sleeping extend far beyond just improving your sleep. Here’s a closer look at what might happen when you incorporate this practice into your routine:

Improved Sleep Quality

When you tape your mouth shut, you’re likely to experience fewer disturbances during sleep. By encouraging nasal breathing, you can reduce the chances of snoring and sleep apnoea. These conditions often arise from mouth breathing, which can cause the airway to collapse or become blocked, leading to shallow or interrupted breathing.

Increased Oxygen Intake

Nose breathing is believed to allow your body to take in more oxygen. It creates a more efficient airflow, leading to a better exchange of gases in the lungs, which can help you feel more refreshed and alert when you wake up.

Reduced Dry Mouth and Bad Breath

Mouth breathing can leave you waking up with a dry mouth, which not only feels unpleasant but can contribute to bad breath and tooth decay. By taping your mouth shut, you ensure that you’re breathing through your nose, keeping your mouth moist and preventing dryness.

Promotes Relaxation

Nasal breathing is often associated with a state of calm and relaxation. By tapping your mouth, you’re encouraging the body to tap into the parasympathetic nervous system, which can help reduce stress levels and enhance overall relaxation throughout the night.

Getting Started with Mouth and Nose Taping

While the benefits of mouth and nose taping sound promising, it’s crucial to start slowly and do it safely. Here’s how you can ease into the practice:

Choose the Right Tape

Not just any tape will do. You’ll want to use a hypoallergenic, breathable tape designed for skin use. There are plenty of options on the market specifically for this purpose, including gentle options made for sensitive skin. Avoid regular duct tape or adhesive strips, as these can cause irritation.

Start Slowly

If you’re new to the practice, it’s important not to overdo it. Start with small increments of time, perhaps just a few minutes before bed, to get used to the sensation. Gradually work your way up to using it for the entire night.

Pay Attention to Your Body

If you experience any discomfort, anxiety, or breathing difficulty, remove the tape immediately. Taping is not for everyone, and it’s important to listen to your body. Those with severe nasal congestion, sleep disorders, or other health concerns should consult with a doctor before trying it.

Dr. Shah says: “There is little evidence to support that mouth taping can have an impact on these issues and further research is needed to determine if there are any benefits.”

Maintain a Clean Sleep Environment

Ensure your bedroom is conducive to restful sleep. This includes keeping the room cool, dark, and free from distractions. Combining mouth and nose taping with other sleep hygiene practices will give you the best chance at improving your overall sleep quality.

Is Mouth and Nose Taping Right for You?

Mouth and nose taping may not be a one-size-fits-all solution, but it has gained popularity for good reason. With better breathing habits, it could potentially lead to improved sleep quality, reduced snoring, and a boost in overall well-being—but it might cause discomfort for those with sensitive skin, claustrophobia or difficulties breathing through their nose.

If you’re curious, it might be worth experimenting, but as always, proceed with caution and consult with a healthcare professional if needed, says Dr. Shah. “If you struggle to breathe through your nose while sleeping, speak to your GP, who may suggest further examination.” And if it’s not for you, it’s certainly nothing to lose sleep over.

The post Mouth and Nose Taping: Sleep Supercharger or Fitness Fad? appeared first on Form.

Despite receiving bad press as the “stress hormone,” cortisol is just as essential for regulating many of our body’s functions, from stress responses to maintaining metabolism. But when cortisol levels stay elevated for too long, it could be detrimental for both your physical and mental health.

Today, when chronic stress, poor sleep, and unhealthy habits earn plenty of headlines, lifestyle habits like these can easily disrupt cortisol production, leading to imbalances that affect your well-being. The varied symptoms of high cortisol, of which there are a few, are often overlooked or mistaken for other conditions, but they can have serious long-term consequences if left unaddressed.

In this article, we’ll explore the signs of high cortisol, uncover the causes behind it, and provide practical tips on how to manage your cortisol levels with insight from two experts. Whether you’re dealing with stress, weight gain, or disrupted sleep, understanding cortisol’s role in your health is the first step toward feeling better and regaining balance. So let’s start with the basics.

Cortisol: Cause and Effect

What actually is cortisol? It’s a hormone the adrenal glands produce that helps to regulate metabolism, stress response, and immune function. On one hand, cortisol helps manage the body’s response to stress by increasing energy availability and enhancing alertness during challenging situations; but, on the other, the hormone can have detrimental effects when levels remain elevated over time.

Dr. Suzanne Wylie, GP and medical adviser for IQDoctor, explains that high cortisol production can stem from several factors: “Excessive caffeine, alcohol, and processed foods can increase cortisol production, as can a high-sugar or low-protein diet.”

She continues: “Chronic sleep deprivation or irregular sleep patterns disrupt the natural cortisol rhythm, too,” she says, noting that “work pressure, financial worries, or emotional stress” can also be to blame for long-lasting spikes in cortisol levels.

High Cortisol: The Symptoms

So, what should you be looking out for? Is your persistent tiredness down to a poor sleep routine, or something more concerning under the hood?

Dr. Wylie answers: “High cortisol levels can manifest in various ways, including weight gain, particularly around the abdomen, increased blood pressure, muscle weakness, and fatigue,” she says. “Psychological symptoms such as anxiety, irritability, and poor concentration are also common.

People may experience difficulty sleeping,” she continues, explaining that “frequent headaches, and digestive problems, such as bloating or irritable bowel syndrome-like symptoms,” are also common symptoms of high cortisol.

Your cortisol naturally fluctuates throughout the day, explains Dr. Wylie. It peaks in the morning and declines in the evening. “Normal fluctuations do not typically cause significant symptoms,” she says, noting that a serious imbalance may be indicated by:

•     Persistent fatigue despite adequate rest
•     Unexplained weight gain (especially around the abdomen)
•     Severe anxiety, mood swings, or depression
•     Uncontrolled high blood pressure or blood sugar levels
•     Frequent infections or slow wound healing

Cortisol: Nutrition Tips

Nutrition plays a critical role in managing cortisol levels, as high cortisol levels can influence our food cravings, often increasing the desire for high-sugar and high-fat foods. As Jenna Hope (RNutr), MSc, BSc (Hons) explains, “High levels of cortisol can significantly affect the types of food we crave and can often increase cravings of high-sugar, high-fat foods.

Consuming high-sugar, high-fat foods such as chocolate, biscuits and cake can often shut off cortisol production whilst you’re eating these foods. However, the cortisol surges once you finish eating and therefore, you’re likely to crave these foods again. This can become a vicious cycle.”

To manage our cortisol levels, it’s important to focus on nutrition, Hope explains. “Fruits and vegetables – these are high in Vitamin C. When cortisol production is high, Vitamin C depletion can often occur.”

Foods rich in magnesium, like almonds, help support cortisol production, and reducing caffeine intake could be beneficial, as “caffeine is well understood for increasing cortisol and reducing the calming effects of the neurotransmitters.”

How to Lower Your Cortisol

As Dr. Wylie explains, there are a few ways you can start reducing your cortisol levels, and it starts with managing your stress levels. “Mindfulness, meditation and deep breathing exercises can reduce cortisol,” she explains. This is echoed by a 2012 study that set out to explore how an eight-week course in ‘Mindfulness-Based Stress Reduction (MBSR)’ could help study participants reduce their cortisol levels—particularly in the morning.

After the two-month study period, participants with long-term meditation experience were found to have both decreased morning cortisol levels and a significant improvement in sleep atnd mindfulness.

The post Are You Dealing With High Cortisol? The Signs to Watch Out For appeared first on Form.

It’s partly why the term ‘electrolytes’ has hit a five-year high (per Google Trends) in 2025, as these essential minerals — no longer a mysterious sports supplement — can now be found in high street health shops and supermarkets just as often as they are in these athletes’ nutrition stacks.

But, what do they do? Simply—electrolytes play a crucial role in maintaining various bodily functions, from regulating hydration to supporting nerve and muscle activity. Despite their importance, many people are unaware of what electrolytes are, how they work, and why they’re so vital to our overall health.

Below, we explore the significance of electrolytes, the reasons we need them, and provide expert insights on how to ensure you’re getting enough (and, crucially, not overdoing it). Whether you’re a weekend warrior or a barbell-wielding fitness zealot, knowing more about electrolytes can make a noticeable difference to your daily nutrition and performance. Let’s crack on and find out more.

What are Electrolytes?

Electrolytes are minerals in the body that carry an electric charge and are essential for a variety of physiological functions. They include sodium, potassium, calcium, magnesium, chloride, bicarbonate, and phosphate to help regulate fluid balance, nerve function, muscle contractions, and pH levels in the blood. Without electrolytes, the body wouldn’t be able to properly transmit signals between cells, maintain hydration, or perform other vital processes necessary for overall health.

“Electrolytes help maintain fluid balance inside and outside body cells,” explains sports nutritionist Paul Garrod (IOPN Dip. SEN). “An imbalance can lead to dehydration, muscle cramps, fatigue, or more serious issues like heart arrhythmias.”

Electrolytes primarily contribute to increased electrolyte loss through sweat, especially sodium, potassium, and magnesium. If not replenished, this can result in imbalances, dehydration, and muscle cramps. “Athletes, especially those doing prolonged or intense activity, should monitor their electrolyte intake to maintain performance and prevent fatigue or cramping,” says Garrod. Drinking water with added electrolytes or consuming sports drinks can help restore this balance.

Natural Sources of Electrolytes

So, how can you top-up your electrolytes on the fly? “Bananas, leafy greens, and dairy products are good food sources of electrolytes,” explains Garrod. “ Eating a balanced diet with a variety of whole foods and drinking water with added electrolytes can be effective. You can also use sports drinks and electrolyte supplements for intense exercise and when it’s hot.”

When Should You Use Electrolytes?

From slogging through punchy long-distance running efforts to dealing with bouts of digestive issues, electrolytes can be deployed in myriad ways. “Intense exercise, hot weather, or illnesses causing vomiting or diarrhea increase the need for electrolytes,” Garrod continues. Even those with “kidney disease or diabetes also require careful management of electrolyte levels,” he says.

As for specific sports, “endurance sports like running, cycling, and long-distance swimming require more attention to electrolyte replenishment mainly due to prolonged sweating over many hours,” says Garrod. “High-intensity activities in hot environments, such as football, can also increase electrolyte loss.”

Signs of Electrolyte Deficiency

When the body experiences an electrolyte imbalance, it can lead to various physical symptoms that require attention. These include muscle cramps, fatigue, dizziness, and irregular heartbeats. “To correct it, you need to increase your intake of electrolyte-rich foods like bananas, leafy greens, or sports drinks,” says Garrod. If symptoms persist, however, consult a health professional for proper treatment.

Electrolytes: The Potential Dangers

Perhaps inevitably, you can fall into the trap of electrolyte overconsumption, which can have several knock-on effects. “Excessive electrolyte consumption can lead to imbalances like hyperkalemia (too much potassium) or hypernatremia (too much sodium),” says Garrod. He continues: “These conditions can cause serious health issues like heart arrhythmias, high blood pressure, or kidney damage.”

As for the intake requirement needed by men and women, both genders “generally have similar electrolyte needs,” says Garrod. “Though, factors like body size, activity level, and hormonal differences can affect individual requirements,” he says.

While electrolytes certainly aren’t a silver bullet for your training and wellness goals, they could contribute to a more well-rounded approach to your nutrition. However, your body is already well-versed in keeping your electrolytes at a certain level through regular nutrition—when external influences including temperature and exercise intensity come into play, it could be time to give your electrolyte levels a jolt. No fluro gym wear necessary.

The post What Are Electrolytes, and Why Do We Need Them? appeared first on Form.

Whether it’s for Dry January, or a longer-term commitment, the decision to stop drinking can come with myriad benefits (and a few confused friends). But, what exactly happens to your body once you nix the habit?

From the first few days of sobriety to the long-term boost in wellness, your body goes through a series of changes as it adjusts to life without alcohol. While the immediate effects are often noticeable—improved sleep, clearer skin and fewer hangovers, to name a few—there’s much more happening beneath the surface.

So, what does the science say? inForm digs into the physiological and biological processes that occur when you put down the bottle and explains the surprising ways your body benefits from going sober.

Mind Games

When you stop drinking alcohol, the psychological effects on your brain and mental health make for interesting reading. Dr. David McLaughlan, a leading psychiatrist in addiction and founder of sobriety app Curb, explains that alcohol mimics a neurotransmitter called GABA, which suppresses several critical neural pathways.

“In the short term, it causes sedation and disinhibition of our frontal lobes, which is the part of our brain responsible for executive functions such as planning, calculations, and regulating our emotions.” For those with anxiety, alcohol offers short-term relief by downregulating these neural pathways.

However, when someone stops drinking, the brain goes through a “rebound excitation” of these pathways, leading to symptoms like anxiety, agitation, and insomnia. This is often experienced in the initial hours after stopping alcohol and is similar to the anxiety people feel the morning after heavy drinking. Over the days and weeks, though, these neural pathways gradually recover, and the brain returns to its default state.

The mental health benefits of quitting alcohol can be substantial. While alcohol exacerbates conditions like anxiety and depression, quitting can have a more immediate and lasting positive impact. “Studies show that around 50% of people with depression and anxiety also have co-morbid problems with alcohol and substance misuse.

It’s a vicious cycle, because alcohol causes changes to brain chemistry that make us experience higher levels of anxiety and depression.” For many, quitting drinking can be more effective than antidepressants or therapy in overcoming these mental health struggles.

However, quitting alcohol is not without its challenges. Many people are ambivalent about stopping because, despite knowing the negative impact alcohol has on their lives, it has become a social crutch or a way to unwind. “Alcohol has become a coping mechanism they feel hesitant about giving up,” says Dr. McLaughlan.

Moreover, cognitive distortions often emerge, helping to justify the harmful habit. These include thoughts like, “One drink won’t hurt,” or “everyone else is doing it,” he explains, which minimise the perceived harm of drinking.

The psychological discomfort caused by cognitive dissonance—the conflict between behaviour and values—fuels these distortions, says Dr. McLaughlan. “It’s a defence mechanism we unconsciously develop when we know we are drinking too much, but feel we can’t stop.”

Gut Feelings

Nutritionist Jenna Hope (RNutr), MSc, BSc (Hons), outlines how alcohol consumption can also significantly disrupt the body’s nutritional balance. “When alcohol is consumed, we utilise more nutrients in order to metabolise alcohol,” she explains.

The key nutrients involved in this process include B-vitamins, magnesium, nicotinic acid, and zinc. Consequently, heavy drinking may lead to deficiencies in these nutrients if they are not replenished.

One of the most noticeable benefits of quitting alcohol is the improvement in liver function. “When it’s not focusing on removing alcohol from the system, the liver function generally can improve,” Hope says. This allows the liver to better support the detoxification processes necessary for overall health.

Alongside liver health, stopping alcohol can also enhance nutrient absorption, as Hope explains, “Ethanol can inhibit nutrient absorption and impair the gut function,” so removing alcohol enables the gut to repair and absorb nutrients more efficiently.

Hope also highlights the negative impact alcohol has on the gut microbiome. “Alcohol can contribute to inflammation of the digestive tract, dysbiosis in the gut microbiome, and impair the integrity of the gut lining.”

By eliminating alcohol, inflammation can subside, Hope explains, and with the right dietary approach, the gut lining can heal, promoting a balanced microbiome.

For those who drink heavily, deficiencies in B-vitamins (especially vitamin B12) and magnesium are common. “Over time, these can be fixed if alcohol abstention is retained,” she notes.

After quitting, individuals may also experience changes in their appetite and eating habits, as alcohol no longer triggers cravings for unhealthy foods.

Hope recommends several foods and supplements to support recovery after quitting alcohol. These include vitamin K for liver health, magnesium for cellular processes, omega-3 to reduce inflammation, and L-glutamine for gut lining repair.

Additionally, she points out that eliminating alcohol can help improve hydration levels, with signs including increased energy, better cognitive performance, and healthier skin. Which, frankly, seems more appealing than another espresso martini.

The post What Happens to Your Body When You Stop Drinking Alcohol? appeared first on Form.

But how much does timing influence our metabolism, fitness goals, and overall well-being? We asked two experts, James Brady, Nutrition Coach at OriGym, and registered nutritionist Jenna Hope, to digest their thoughts on this topic.

Timing and Metabolism

“Meal timing is important for supporting your health, however, what you eat and how you eat is just as important if not more important than the times at which you eat,” says Hope. Research suggests that simple carbohydrate consumption in the evening may cause greater blood glucose spikes than when consumed earlier in the day. However, as Hope points out, “Blood glucose response is very different in everyone and therefore these findings may not apply to everyone.”

Brady highlights the importance of nutrient timing for those training regularly. “For someone actively training, you should aim for a macronutrient balance of 40–60% carbohydrates, 20–30% protein, and 20–30% fats per day. Focus on carbs around workouts for energy, protein evenly distributed to support muscle repair, and healthy fats for sustained energy and overall health.”

On intermittent fasting (IF), Hope explains, “Research suggests there may be some benefits to restricting eating windows for some people, evidence is more promising in men. Additionally, these benefits may even out after a period of two years when they can become less effective. We also need to consider the impact of intermittent fasting on an individual’s mental health, relationship with food, and social well-being. Sometimes other areas of your health can be negatively impacted, so IF may not be right for everyone.”

Your Performance and Recovery

As anyone who’s gone running on an empty stomach can attest, meal timing can directly impact athletic performance and subsequent recovery. Hope advises listening to your body’s needs pre- and post-workout. “The intensity of your workout can impact the optimal time to eat for recovery. Higher intensity workouts may require an individual to eat within 15-30 minutes after a session, whereas a low to moderate intensity workout requires eating within around two hours of the session,” she says.

Brady expands on the importance of pre-workout nutrition. “Pre-workout nutrition provides the energy and nutrients required to enhance endurance and performance,” he says. “Consuming carbohydrates fuels your muscles, protein supports recovery, and staying hydrated boosts overall effectiveness. Timing this 1-3 hours before exercise will help maximise these benefits.”

One Size Doesn’t Fit All

The debate over meal frequency often depends on individual preference. “This is very individual dependent,” says Hope. “Some people function more optimally eating little and often whilst others function better on three larger meals. Individual preferences, gender, training and lifestyle can all impact this.”

Hope highlights the potential downsides of eating late at night. “Eating late at night can increase the desire for high-sugar foods which can have a negative impact on blood glucose and weight management. Additionally, eating within two hours of going to sleep may negatively impact the absorption of the sleep hormone melatonin which can contribute to delayed sleep latency. Additionally, eating a large meal too close to going to bed can increase body temperature which can also disrupt sleep,” she explains.

That’s because chronotypes, or whether someone is a “morning person” or “night owl,” can influence meal timing strategies. “Some people may find it more difficult to eat earlier on in the day and therefore most of their calories may be consumed later on in the evening and vice versa,” says Hope. “We’re all unique and therefore a personalised approach is best.”

Avoid These Mistakes

Brady identifies common mistakes that can hinder fitness goals. “Common mistakes include underestimating their calorie intake, even when eating healthy food. This can often come from snacks, beverages, and condiments. Skipping meals, erratic meal times or inconsistent eating patterns can also have an impact on workout performance, energy levels, and recovery,” he explains.

Both experts agree that hydration is essential. “Hydration is crucial for optimal performance as it helps prevent fatigue and greatly aids in recovery,” says Brady. “Clients should always drink water before exercise so they’re hydrated when they begin a workout. Water should then be sipped throughout training and then clients should rehydrate afterward based on sweat loss.”

So, while meal timing can enhance certain aspects of health and performance, it’s not a magic bullet. Both Hope and Brady agree that the quality and balance of your diet are equally, if not more, important. Consistency, personalisation, and listening to your body remain key. The message here is clear: focus on creating a sustainable, balanced eating pattern that aligns with your individual needs and lifestyle, and the rest will come. Piece of cake.

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