Let’s break down the pros and cons of each, explore what science says about their muscle-building potential, and help you decide which approach might be best for you, whether you’re just starting out or an experienced lifter.

What Is a Full-Body Workout?

A full-body workout targets all major muscle groups in a single session. That typically means combining exercises for the upper body, lower body, and core, such as squats, bench presses or push-ups, and rows or pull-ups.

These sessions often rely on compound exercises, like deadlifts or overhead presses, that recruit multiple joints and muscles at once. This delivers efficient, balanced training in a limited time. Full-body routines are commonly done 2 to 4 times per week, with rest days in between for recovery.

Because they train the whole body in one go, full-body workouts are particularly great for:

• People who can only train a few days per week.
• Beginners learning proper form.
• Anyone aiming for general strength, muscle, and cardiovascular benefits in one session.

Pros and Cons

Pros:

• Higher frequency: Muscles get trained multiple times a week, potentially enhancing growth.
  
• Time efficiency: Fewer weekly sessions are needed to train your whole body.
  
• Great for beginners: Frequent practice helps with learning movements and technique.
  
• Improved functional strength: Big lifts develop total-body coordination and strength.
  

Cons:

• Longer sessions: Training the whole body in one go can be intense and time-consuming.
  
• Less volume per muscle per session: It may be harder to isolate and thoroughly fatigue individual muscles.
  
• Fatigue management: Later exercises in the session may suffer if energy wanes.
  
• Risk of imbalances: If not well-programmed, some muscles may be neglected toward the end of sessions.

What Is a Split Routine?

A split routine breaks up your training by focusing on specific muscle groups or movement patterns each day.

For example:

• One common type of body-part split trains chest on one day, back on another, legs on a separate day, and continues with a different muscle group each session.
• Other options include upper/lower splits or push/pull/legs, depending on your training volume and frequency.

This allows you to dedicate more time and sets to a particular area. Split routines are popular among bodybuilders or more advanced lifters who want to:

• Increase volume per muscle group
• Train 4 to 6 days a week
• Target specific muscle imbalances or physique goals

Pros and Cons

Pros:

• Higher volume per muscle: More exercises and sets for one area per session.
  
• Greater focus: Easier to establish a strong mind–muscle connection.
  
• More rest for muscles: Ample recovery between sessions for each body part.
  
• Customisation: Easier to tailor your training toward specific physique or strength goals.

Cons:

• Lower frequency: Muscles may only be trained once per week, which can limit growth if volume isn’t high enough.
  
• More gym days required: Typically needs 4 to 6 sessions per week to train all muscle groups sufficiently.
  
• Soreness and overlap risk: Intense sessions can cause DOMS or unintended recovery interference.
• Not ideal for beginners: Less frequent practice can slow progress and skill development in early stages.

So, What’s Better for Building Muscle?

Surprisingly, research shows there’s no significant difference in muscle growth between full-body workouts and split routines, as long as training volume and intensity are matched across the week.

A 2024 systematic review found that when lifters did the same number of weekly sets for each muscle group, both approaches produced similar gains in strength and hypertrophy.

However, how you distribute that volume matters in real-world training. Studies suggest that higher training frequency, as seen in many full-body routines, may improve muscle thickness in certain areas. This is likely due to more frequent stimulation and better quality of training per session.

How to Choose Based on Your Training Experience

Beginners: Start with Full-Body Workouts

Full-body training is usually the best starting point for beginners. Here’s why:

• It allows you to practice foundational movements more often.
  
• You don’t need a lot of volume to stimulate growth early on.
  
• It reduces the risk of overtraining one area or neglecting another.
  
• Recovery is easier, and progress tends to be faster.
  

For example, training three days per week with full-body sessions (each including squats, pressing, and pulling exercises) provides a balanced and effective approach.

Advanced Lifters: Consider Split Training

As you gain experience, your body may require more training volume to keep progressing. Split routines offer:

• More total sets per muscle group
  
• Focused recovery
  
• The flexibility to specialise in certain areas
  

For example, an advanced trainee might follow a push/pull/legs routine over six days or an upper/lower split four days a week. These structures allow for increased volume, targeted development, and adequate rest between sessions for the same muscle groups.

Even so, many advanced programs still train each muscle group twice weekly by repeating splits or rotating focus. Frequency remains important, even when following a split routine.

Bottom Line: It Doesn’t Have to Be Either/Or

Both full-body and split routines can build serious muscle. What matters more is:

• Consistency
  
• Progressive overload
  
• Recovery and sleep
  
• A supportive diet
  

Nutrition plays a key role in supporting muscle growth and recovery, especially when you’re training consistently. Ensuring you get enough high-quality protein can help with muscle repair, reduce soreness, and support overall performance. If you’re unsure how much you need, this guide on optimising your protein intake is a good place to start.

At the end of the day, the best workout is the one you can stick to. Full-body routines offer efficiency and balance. Split routines provide greater focus and flexibility. You can move between the two as your schedule, experience level, or goals change.

What matters most is showing up with intention. Train smart, fuel your body, and give yourself time to recover and adapt. Stay consistent, trust the process, and your results will reflect your effort.

The post Full-Body Workouts vs Split Routines: What’s Better for Building Muscle? appeared first on Form.

What Is Zone 2 Training?

Zone 2 training involves exercising at around 60 to 70% of your maximum heart rate. This is a pace where you can still maintain a conversation. Think brisk walking, light jogging, cycling, or swimming. At this intensity, your body primarily burns fat for fuel, making it a key tool for improving metabolic efficiency and endurance.

This type of training enhances mitochondrial function, boosts capillary density, and increases overall stamina. It is also low-impact, easy to recover from, and sustainable enough to repeat frequently. Zone 2 training can improve:

• Fat metabolism
• Cardiovascular function
• Workout recovery
• Long-term endurance

Learn more in our guide: Why You Need to Include Zone 2 Training in Your Workout Plan.

What Is HIIT?

High-Intensity Interval Training (HIIT) alternates bursts of intense activity with periods of rest or lower effort. A typical session might involve 30 seconds of sprinting followed by one minute of walking, and repeating. During the work intervals, your heart rate spikes to near maximal levels, and during rest it comes back down. HIIT sessions are typically much shorter (often 15-30 minutes total) because of the hard effort involved. Physiologically, HIIT is designed to improve cardiovascular fitness by pushing your heart and lungs to work at peak capacity. Research defines HIIT as repeated bouts of high-intensity exercise to raise heart rate and metabolic rate, contrasted with longer steady efforts in traditional cardio (1)

In simple terms, HIIT can give you “more bang for your buck” in a short time, but it also places greater stress on the body and usually requires longer recovery between sessions. HIIT is popular for its efficiency and has been shown to increase VO₂ max (a key endurance metric) quickly (2). However, doing only HIIT without any low-intensity base training can be taxing and may increase injury or burnout risk, especially if you’re not already fit.

Fat Loss: Zone 2 vs HIIT

One of the most common questions is whether Zone 2 or HIIT is better for fat loss. Research shows both can be effective when energy expenditure is matched. A 2023 meta-analysis found no major difference in fat loss between HIIT and steady-state cardio (2). A 2017 review echoed this, showing that while HIIT can achieve similar fat loss with about 40% less time, moderate cardio like Zone 2 works just as well (3).

How They Work:

• Zone 2 uses fat directly as a fuel source, earning its name as the “fat-burning zone.”
• HIIT relies more on carbohydrates during exercise but increases calorie burn afterward via EPOC (Excess Post-Exercise Oxygen Consumption).

Pros of Zone 2:

• Easy to recover from
• Can be done frequently
• Reduces stress and supports consistency
• Builds metabolic flexibility

Pros of HIIT:

• Time-efficient
• May help preserve muscle during fat loss
• Engaging and motivating for many

Finally, consider that too much high-intensity work can spike stress hormones and cause burnout if mismanaged. If you’re doing HIIT daily and feeling drained or not seeing results, adding in Zone 2 sessions might actually accelerate fat loss by allowing your body to recover while still staying active. On the flip side, if your routine is exclusively low-intensity and you have hit a plateau, sprinkling in a HIIT day or two could boost your calorie burn and fitness to break through. Many coaches advocate a mix of both Zone 2 and HIIT for optimal body composition results, rather than an either-or approach.

Endurance and Performance: Zone 2 vs HIIT

Both Zone 2 and HIIT can improve endurance, but they do so in different ways.

Zone 2 builds aerobic efficiency by increasing mitochondrial density and improving your body’s ability to use oxygen. This translates to greater stamina and less fatigue during long efforts. It also supports joint and muscular durability, which is essential for sustained activity.

HIIT, on the other hand, pushes your cardiovascular system to the max. It significantly improves VO₂ max, a key measure of top-end performance. Studies show HIIT can enhance VO₂ max more quickly than steady-state training alone (1)(2).

Many endurance coaches recommend a polarised training model. This means doing most of your sessions at low intensity (Zone 2), with just a few high-intensity efforts each week. Research shows this approach leads to better endurance gains than training in the moderate-intensity “middle ground”.

How to apply it:

• Beginners: Start with mostly Zone 2 to build your base
• Intermediate: Include 1 to 2 HIIT sessions weekly
• Advanced: Aim for an 80/20 split between Zone 2 and HIIT to avoid overtraining

While HIIT is effective for boosting fitness quickly, it doesn’t fully prepare your body for long-duration efforts. Zone 2 remains essential for conditioning muscles, tendons, and joints to handle extended activity.

Men vs Women: Does Training Response Differ?

Biological sex can influence how individuals respond to Zone 2 and HIIT training, particularly in terms of fuel use and recovery needs.

Women tend to burn a higher proportion of fat than men at a given exercise intensity. During moderate aerobic exercise, research shows women use more fat and less carbohydrate compared to men, who rely more heavily on glycogen stores (4). One analysis found that sedentary men oxidised significantly less fat than women during aerobic sessions, though this gap narrowed in highly trained individuals (4).

This suggests women may be more naturally “fat-adapted,” which can make Zone 2 training especially efficient for them in terms of fat metabolism. Men, in contrast, might benefit more from focusing on Zone 2 to improve fat-burning capacity and build a stronger aerobic base.

Physiologically, women also tend to have more Type I (slow-twitch) muscle fibres and greater capillary density (5). These traits support endurance and make steady-state training a natural fit. That said, HIIT is equally beneficial. In fact, women often see significant improvements from interval training, particularly around menopause. One meta-analysis showed that HIIT improved body composition and fitness in women both before and after menopause (5).

As oestrogen declines with age, HIIT and resistance training become even more important for maintaining muscle and metabolic health. While some suggest HIIT may be more taxing for women due to hormonal fluctuations, studies indicate that women can tolerate and adapt to high-intensity work just as well as men. Experts do recommend being mindful of the menstrual cycle. For example, women often feel strongest in the follicular phase and may want more recovery in the late luteal phase (5).

Personalise Your Approach

Individual factors like sex, age, training history, and hormone levels all affect how your body responds to different types of cardio. Women may be able to do more frequent Zone 2 sessions with good recovery. Men may need to prioritise endurance development if they tend to focus on intensity over base-building.

The bottom line: both men and women benefit from a mix of Zone 2 and HIIT. The key is listening to your body. If HIIT leaves you drained, shift focus to Zone 2. If Zone 2 becomes too easy or progress stalls, layer in a bit more intensity.

Finding the Right Balance

Instead of choosing one over the other, it’s more useful to think of them as complementary. Each serves a purpose. Zone 2 builds your aerobic base and supports consistency. HIIT improves efficiency and peak output. The right mix depends on your goals.

If your goal is fat loss:

Choose the method you enjoy and can do consistently. HIIT is engaging and burns a lot of calories in a short time, but it requires proper recovery. Zone 2 allows frequent, low-stress sessions that burn fat directly and support long-term consistency. A combined approach often works best. For example:

• Three Zone 2 sessions per week (like brisk walks, light jogs, or cycling for 45 minutes)
• Two short HIIT workouts (such as 20-minute circuits or intervals)

This gives you the fat-burning and recovery benefits of Zone 2 with the metabolic boost of HIIT. Just remember that nutrition plays the biggest role in fat loss, so pair your training with a balanced diet.

If your goal is endurance or athletic performance:

Start by building a strong aerobic base with several hours of low-intensity Zone 2 training each week. This improves stamina, supports recovery, and enhances overall work capacity. From there, add one or two HIIT sessions tailored to your sport or performance needs.

Even in CrossFit or team sports, a well-developed aerobic system helps you recover faster and sustain high effort across repeated bouts. As outlined in one internal resource, combining Zone 2 for foundational fitness with targeted intervals for performance helps optimise training and avoids the “dead zone” where intensity is not high or low enough to drive results.

The Takeaway

Zone 2 and HIIT are not opposing options. They work best when used together. New to cardio? Start with mostly Zone 2 to build a strong base. Short on time or hitting a plateau? Add some HIIT. The most effective routine is one that balances intensity with recovery. By including both, you’ll maximise your endurance, improve body composition, and support long-term progress.

References

1. Song, X. et al. (2024). Comparative effects of high-intensity interval training and moderate-intensity continuous training on weight and metabolic health in college students with obesity. Scientific Reports.
2. Kramer, A. M. et al. (2023). High-intensity interval training is not superior to continuous aerobic training in reducing body fat: A systematic review and meta-analysis of randomized clinical trials. Journal of Exercise Science & Fitness, 21(4), 385–394.
3. Wewege, M. et al. (2017). The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: A systematic review and meta-analysis. Obesity Reviews, 18(6), 635–646.
4. Cano, A. et al. (2022). Analysis of sex-based differences in energy substrate utilization during moderate-intensity aerobic exercise. European Journal of Applied Physiology.
5. Strava. (2023). How women can train differently than men. Strava Journal.

The post Zone 2 vs HIIT: Exploring the Benefits of Both Styles appeared first on Form.

In this guide, we unpack the science behind protein requirements, reveal why traditional guidelines fall short, and share an evidence-based approach to hitting the right targets. Whether you are plant-based, training hard, or simply aiming to age healthily, moving from minimums to optimal ranges can transform your energy, recovery, and long-term wellbeing.

The Origins of Protein Guidelines: Why They Miss the Mark

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. However, this figure was never intended to define what is optimal. Instead, it was designed decades ago as the minimum required to prevent deficiency in sedentary adults (1).

This number was derived from nitrogen balance studies, which compare nitrogen intake (from dietary protein) to nitrogen output (mainly in urine and faeces). While innovative at the time, this method has serious limitations:

• Inaccurate nitrogen loss estimates. Nitrogen is also lost through sweat, skin, hair, and nails, which are difficult to measure. As a result, true protein requirements were underestimated (2).
• Short study durations. Many nitrogen balance trials lasted only a few days. The body can adapt to temporarily low intake, masking true needs.
• Adaptation effect. When protein intake is insufficient, the body downregulates protein-dependent processes, such as muscle protein synthesis or immune activity. On paper, this looks like “balance,” but in reality it reflects an under-fueled system.

Key takeaway: meeting the RDA ensures you avoid deficiency, but it does not guarantee you are optimally nourished. Nitrogen balance may show you are not wasting muscle, but it says little about whether you are maintaining muscle mass, building new tissue, recovering effectively, or supporting broader aspects of metabolic and immune health.

What the New Science Shows: Tracer Studies and Muscle Protein Synthesis

Modern research has moved beyond nitrogen balance, using amino acid tracer studies and direct measures of muscle protein synthesis (MPS). These methods provide far more insight into how protein intake supports muscle repair, growth, and health.

What we now know:

• MPS per meal has a ceiling, but it depends on time measured. In younger adults, studies often report that ~0.24 g/kg of protein per meal maximises MPS, but these measurements are typically taken over 3-4 hours (3). If you extend measurement to 12 hours, additional gains are seen. This suggests larger “feast-style” doses can still be effective if followed by a longer fasting window, which may be relevant for time-restricted feeding or intermittent fasting.
• Daily intake is higher than the RDA. Distributing ~0.4 g/kg per meal across 3-4 meals yields ~1.6 g/kg/day. Evidence suggests benefits extend up to ~2.2 g/kg/day (4), (5).
• Older adults need more due to anabolic resistance. This term describes the reduced ability of muscles to take up amino acids and glucose and convert them into new proteins. It stems partly from loss of muscle mass, but also from diminished metabolic activity within muscle tissue. As a result, older adults often need ~0.4-0.6 g/kg per meal to maximise MPS (6).

Real-world implications: people who consistently eat within the 1.6–2.2 g/kg/day range maintain more muscle during weight loss, gain more during training, recover faster, and enjoy better health outcomes over time.

Beyond Muscle: Why Protein Supports Healthy Ageing

Protein is not just for athletes. It is essential for healthy ageing and long-term resilience.

• Muscle mass and survival. Low muscle mass and poor strength are strongly linked to higher mortality risk (7), (8). Low fitness is a stronger predictor of early death than traditional risk factors such as smoking or hypertension. Maintaining muscle through adequate protein intake and exercise dramatically lowers risk.
• Immune, organ, and metabolic health. Amino acids from protein build not only muscle, but also enzymes, hormones, and immune cells. Adequate protein supports wound healing, immune resilience, and metabolic function (9).
• Ageing paradox. Despite increased need, older adults often eat less protein. Up to half of women over 70 fail to meet even the RDA (9). Reduced appetite, chewing difficulties, and lower food intake contribute to this shortfall.

High Protein Intakes: How Much Is Too Much?

Concerns about high-protein diets, especially kidney health, are common. But the evidence consistently shows that higher intakes are safe for healthy people.

• Extreme intakes tested. Resistance-trained men consumed ~4.4 g/kg/day for 8 weeks with no adverse changes in health markers such as kidney function, liver enzymes, blood lipids, or body composition. (10).
• One-year trial. At ~3.3 g/kg/day for 12 months, participants experienced no harm to kidney or liver function, or to blood lipids (11).
• Improved body composition. At ~3.4 g/kg/day, subjects gained lean mass and lost fat without negative health outcomes (12).

Kidney health clarified: most studies linking protein to kidney decline are in patients with existing chronic kidney disease (CKD). In healthy people, kidneys adapt to higher filtration loads without long-term damage (13). Reviews confirm intakes up to ~2.5-3 g/kg/day are safe (14), (15).

Optimising Protein Intake on a Plant-Based Diet

Getting enough high-quality protein on a plant-based diet is absolutely achievable with variety and planning. You do not need to combine complementary proteins at each meal, as once thought. Instead, focus on total daily variety.

• Choose diverse protein sources. Soy foods like tofu, tempeh, and edamame are complete proteins. Lentils, chickpeas, beans, quinoa, buckwheat and hemp contribute to a robust amino acid profile (16). For practical inspiration, see our roundup of the best vegan protein sources.
• Spread intake across meals. Aim for 25-40 g per meal, across 3-4 meals per day. This supports muscle protein synthesis and recovery (9).
• Use supplementation strategically. Plant-based protein powders, provide a convenient way to cover gaps, particularly post-training (17).
• Benefit from nutrient density, with a caveat. Many plant proteins come with fibre, antioxidants, and micronutrients that support cardiovascular and gut health. Replacing animal protein with plant protein is linked to lower chronic disease risk (16). The trade-off is that plant proteins are less energy-dense, meaning you often need to eat a higher bulk of food to reach the same protein intake.

How to Calculate Your Optimal Protein Intake

A simple formula gives you your daily protein target:

Body weight (kg) × 1.6-2.2 = grams of protein per day

For example, if you weigh 68 kg (150 lbs), your optimal range is 109–150 g/day (4), (5).

• Use the higher end (≈2.0–2.2 g/kg) if you are very active, dieting, older, or plant-based.
• Use the lower end (~1.6 g/kg) if you are less active, have higher body fat, or are just starting with exercise.
  

Remember, these numbers reflect what is optimal, not the bare minimum.

Is Protein Timing Important?

Yes. When you eat protein is almost as important as how much.

• Even distribution works best. Spreading protein evenly across meals leads to greater total muscle protein synthesis than skewing most intake to dinner (18).
• Pre-sleep protein is effective. Consuming 30-40 g of protein before bed enhances overnight synthesis and recovery (19). For evening meals or snacks, a plant protein that digests more gradually, such as soy, can provide a steady release of amino acids overnight. Blends of pea and rice protein are also valuable because they supply a complete amino acid profile and support recovery through the night.

If faster delivery is needed, for example after late-night training, more rapidly absorbed plant protein isolates such as pea protein isolate are ideal. These options are higher in leucine and lower in fibre and fat, allowing amino acids to reach the bloodstream more quickly and stimulating muscle protein synthesis sooner.

Example for a 70kg person aiming for ~130g/day:

• Breakfast: 30g
• Lunch: 35g
• Snack: 25g
• Dinner: 40g

Key Takeaways

• The RDA is a baseline, not a target.
• 1.6-2.2g/kg/day consistently supports muscle, recovery, and longevity.
• Older adults and plant-based eaters should aim for the higher end.
• Intakes up to 2-3x the RDA are safe for healthy individuals.
• Plant proteins can fully support your needs when varied and distributed across meals.
  

Final Thoughts

Protein needs to be thought of in terms of what supports optimal health, not just avoiding deficiency. The RDA of 0.8g/kg per day represents the minimum to prevent deficiency in sedentary adults, but for most people, especially those who are active or ageing, this is unlikely to be sufficient for strength, recovery, and long-term health.

In practice, many adults already consume more than the RDA, averaging around 1.2g/kg per day in the UK. However, this is still below the levels consistently shown to be most beneficial. Older adults in particular are at greater risk of falling short, despite having higher requirements due to anabolic resistance and natural muscle loss with age.

Protein is more than muscle fuel, it is a cornerstone of resilience, healthy ageing, and performance. Whether your goal is to train harder, age well, or simply feel more energetic, optimising protein intake is one of the smartest nutrition choices you can make.

References

1. Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. Recommended Dietary Allowances. National Academies Press; 1989. doi: 10.17226/1349
2. Miller DS, Payne PR. Assessment of protein requirements by nitrogen balance. Proc Nutr Soc. 1969;28(2):225–233. doi: 10.1079/pns19690043
3. Moore DR, Robinson MJ, Fry JL, et al. Ingested protein dose response of muscle protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009;89(1):161–168. doi: 10.3945/ajcn.2008.26401
4. Morton RW, Murphy KT, McKellar SR, et al. Effect of protein supplementation on resistance training-induced gains: a meta-analysis. Br J Sports Med. 2018;52(6):376–384. doi: 10.1136/bjsports-2017-097608
5. Nunes EA, Colenso-Semple L, McKellar SR, et al. Protein intake to support muscle mass and function: a systematic review and meta-analysis. J Cachexia Sarcopenia Muscle. 2022;13(2):795–810. doi: 10.1002/jcsm.12922
6. Nowson C, O’Connell S. Protein requirements for older people: a review. Nutrients. 2015;7(8):6874–6899. doi: 10.3390/nu7085311
7. Kokkinos P, Faselis C, Samuel IBH, et al. Cardiorespiratory fitness and mortality across age, race, and sex. J Am Coll Cardiol. 2022;80(6):598–609. doi: 10.1016/j.jacc.2022.05.031
8. Mandsager K, Harb S, Cremer P, et al. Association of cardiorespiratory fitness with long-term mortality among adults undergoing exercise treadmill testing. JAMA Netw Open. 2018;1(6):e183605. doi: 10.1001/jamanetworkopen.2018.3605
9. Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542–559. doi: 10.1016/j.jamda.2013.05.021
10. Antonio J, Peacock C, Ellerbroek A, et al. A high protein diet (4.4 g/kg/d) in resistance-trained individuals. J Int Soc Sports Nutr. 2014;11:19. doi: 10.1186/1550-2783-11-19
11. Antonio J, Ellerbroek A, Silver T, et al. A high protein diet has no harmful effects: a one-year crossover study in resistance-trained males. J Nutr Metab. 2016;2016:9104792. doi: 10.1155/2016/9104792
12. Antonio J, Ellerbroek A, Silver T, et al. A high protein diet (>3 g/kg/d) combined with resistance training improves body composition in healthy adults. J Int Soc Sports Nutr. 2015;12:39. doi: 10.1186/s12970-015-0100-0
13. Knight EL, Stampfer MJ, Hankinson SE, et al. The impact of protein intake on renal function decline in women: a prospective study. JAMA. 2003;289(24):3243–3249. doi: 10.1001/jama.289.24.3243
14. French SJ, Kanter M, Maki KC, et al. The harms of high protein intake: conjectured but unproven. Am J Clin Nutr. 2025;122(1):9–16. doi: 10.1016/j.ajcnut.2025.05.002
15. Halbesma N, Bakker SJL, Jansen DF, et al. High protein intake associates with cardiovascular events but not with loss of renal function. J Am Soc Nephrol. 2009;20(8):1797–1804. doi: 10.1681/ASN.2008060649
16. Mariotti F, Gardner CD. Dietary protein and amino acids in vegetarian diets: a review. Nutr Rev. 2019;77(11):579–593. doi: 10.1093/nutrit/nuz061
17. Messina M. Soy and health update: evaluation of the clinical and epidemiologic literature. Nutrients. 2016;8(12):754. doi: 10.3390/nu8120754
18. McKenna CF, Salvador AF, Hughes RL, et al. Protein distribution and gut microbiota during resistance training: a randomized trial. Am J Physiol Endocrinol Metab. 2021;320(5):E900–E913. doi: 10.1152/ajpendo.00574.2020
19. Trommelen J, van Loon LJC. Pre-sleep protein ingestion to improve recovery and adaptation to exercise training. Nutrients. 2016;8(12):763. doi: 10.3390/nu8120763

The post From Enough to Optimal Protein: Why the Difference Matters appeared first on Form.

Here’s what anyone training for endurance should know.

Time-to-Exhaustion Gets a Boost

The standout finding: supplementing with protein during an endurance training programme significantly improves time-to-exhaustion. In other words, people were able to go for longer before fatigue set in. This is a key performance marker in endurance activities like running, cycling, and rowing.

Protein is often associated with building muscle, but this study highlights its lesser-known role in supporting sustained performance.

Lean Mass: A Modest but Meaningful Gain

The analysis also revealed a small, though statistically non-significant, increase in lean body mass. While not dramatic, this gain could still be meaningful for those looking to maintain or build muscle during high-volume endurance training.

Interestingly, untrained individuals experienced more noticeable changes in lean mass. This suggests that training status plays a role in how the body responds to added protein.

No Major Impact on VO₂max or Body Fat

Despite the endurance benefits, protein supplementation showed minimal effect on VO₂max, aerobic or anaerobic capacity, body weight, or fat mass. However, the review noted that less experienced individuals may experience greater physiological changes. This is particularly useful for beginners or those just starting an endurance routine.

Recovery Still Matters

Even in areas where performance metrics didn’t shift significantly, protein still plays a key role in recovery. Consuming protein post-exercise helps replenish glycogen stores and supports muscle repair. This is essential for anyone doing multi-day training or back-to-back sessions.

For best results, pair protein with carbohydrates after training to accelerate recovery and reduce muscle breakdown.

Final Thoughts

This meta-analysis adds valuable insight into the role of protein for endurance training. While it may not dramatically change VO₂max or body fat, it can help improve endurance capacity and support recovery – both critical for consistent progress.

As always, quality matters. Choosing a clean, complete, and sustainably sourced protein makes a difference, especially for those training hard and living consciously.

References

Frontiers in Nutrition: Effects of Protein Supplementation During Endurance Training

The post Protein for Endurance Training: What the Latest Research Tells Us appeared first on Form.

At Form, we use only natural flavours in our products. It’s about integrity, transparency, and aligning every product with your health and values. In other words, when you see natural flavouring in our protein powders, you know it truly comes from nature, not a lab.

What Are Natural and Artificial Flavours?

Let’s start with the basics of what these terms actually mean:

• Natural flavours are derived directly from real food sources such as plants, fruits, vegetables, herbs, or spices. Producers obtain natural flavours by extracting essences using traditional, non-chemical methods like fermentation, cold pressing, or distillation. The result is a flavour that’s genuinely rooted in nature, capturing the authentic taste of the original ingredient.

• Artificial flavours are made in labs using synthetic chemicals. Chemists create artificial flavours to mimic natural tastes, but the compounds aren’t derived from the original food source. In essence, an artificial flavour is engineered to resemble a natural taste without actually coming from that natural ingredient.

Chemically, a natural and an artificial flavour can sometimes be very similar (even identical in molecular structure). But origins matter. A strawberry flavour made from real strawberries and one concocted in a lab might both taste like strawberry, yet choosing natural over artificial isn’t just a question of taste. It’s a reflection of quality, integrity, and mindful consumption of foods.

Why Form Chooses Natural Flavours

Our decision to use natural flavouring in our products is based on more than taste. It reflects how we approach nutrition as a whole.

• 100% Plant-Based: Every flavour we use is derived from plant-based sources, keeping all products vegan-friendly.
• No Artificial Enhancers: We do not use artificial taste boosters like MSG. The flavour comes from natural extracts rather than chemical shortcuts.
• Rigorous Standards Compliance: We operate under some of the world’s most stringent food safety and quality standards. All our flavours meet strict EU regulations for what qualifies as “natural,” as well as high UK standards and our own internal quality benchmarks. (More on the EU vs US difference in a moment.) This ensures you’re getting exactly what the label promises, no hidden surprises.
• Clean & Simple: Our natural flavourings are created by taking fruit or botanical extracts and spray-drying them onto a natural plant base, giving a pure, natural taste in powder form.

It’s about making sure our products taste great while staying true to the principles of mindful nutrition.

The EU vs US: Not All “Natural” Labels Are Equal

One reason we’re especially confident in our flavour choices is that we formulate under European Union regulations, which are far stricter about natural flavour labelling than those in the United States. It’s important to understand this difference, because “natural” doesn’t mean the same thing everywhere.

• In the European Union: A flavour can only be called “natural” if it comes exclusively from natural sources and is produced using approved traditional processes (no synthetic tricks). There’s no grey area here. In fact, EU law (Regulation EC No. 1334/2008) specifies that a flavouring must consist of 100% natural substances to be labeled as natural (1). That means if your strawberry flavour doesn’t actually come from strawberries (or another real food source clearly identified), it cannot be marketed as a natural flavour in Europe. The emphasis is on truth in sourcing, the label has to reflect the real origin of the flavour.
• In the United States: The FDA’s definition of “natural flavour” is much more lenient. As long as the flavour originally comes from a natural source (plant or animal material), it can be called “natural” – even if it’s been heavily processed, modified, or mixed with synthetic solvents and additives along the way (2). In other words, a U.S. product could list “natural flavour” on the label even if that flavour was created in a lab using chemical processes, so long as it started from something nature-made at the very beginning. This more relaxed definition means some “natural” flavours in U.S. foods might not meet EU standards or consumer expectations of what a natural flavour should be.

What does this mean for you? It means that where your product is made (and under which rules) affects how honest that “natural flavour” label truly is. Form is a UK-based company, so when we say natural, it meets the strict EU criteria. We believe this transparency is crucial.

A Commitment You Can Taste

Our goal has always been to make nutrition that is as thoughtful as it is effective. That is why we only use natural flavourings. There are no artificial shortcuts, no compromise on taste, and no hidden extras. Just clean, carefully sourced flavours that deliver both enjoyment and trust.

Flavour may seem like a small detail, but it plays a big role in shaping your overall nutrition experience. For us, it represents care, integrity, and a promise that what you taste comes from nature, crafted with purpose.

In Summary

The difference between natural and artificial flavours is about more than chemistry. It is about how your food is made, what it represents, and how it supports your wellbeing. At Form, we choose natural flavourings not as a marketing claim but as part of our wider commitment to clean, conscious nutrition.

When you enjoy one of our shakes, you know that the flavour is real, plant-based, and regulated to the highest standards. That is our promise of quality, and one you can taste in every serving.

References

1. Regulation (EC) No. 1334/2008 of the European Parliament and of the Council on flavourings and certain food ingredients with flavouring properties
2. US FDA Code of Federal Regulations – Title 21, §101.22: Food labelling, definition of natural flavours

The post Natural vs Artificial Flavours: Why the Difference Matters appeared first on Form.

When it comes to fitness, more isn’t always better. Let’s break the myths, explore the science, and share smart recovery strategies that support performance, strength, and sustainability.

What Really Happens During a Workout? (Hint: It’s Not Growth)

Every time you train, whether lifting weights or going for a run, you create micro-tears in your muscle fibres. This is a good thing: it’s the natural process that triggers adaptation.

But here’s the kicker. Muscles don’t grow during your workout. They rebuild and strengthen during rest. Without adequate recovery time, your body can’t repair those fibres efficiently. The result? Fatigue, plateaus, and even injury.

A 2021 review in the Journal of Science and Medicine in Sport highlights that sleep extension can aid recovery from exercise-induced muscle injuries by increasing local IGF-I levels and controlling inflammation.

Why Recovery Days Improve Your Results: Myth-Busting the “No Days Off” Mentality

Let’s dispel the idea that rest equals laziness. Here’s why recovery is actually an essential part of training:

• Muscle Growth Happens at Rest: Recovery supports protein synthesis and reduces muscle breakdown, especially when paired with adequate nutrition.
• Preventing Injury: Overtraining can lead to stress fractures, tendonitis, and burnout.
• Balancing Hormones: Chronic overexertion spikes cortisol and disrupts sleep cycles.
• Boosting Long-Term Progress: Strategic rest helps you avoid plateaus and sustain motivation.

Remember, rest is not a setback. It’s a setup for success.

How to Build Smarter Rest Into Your Fitness Routine

Not sure how to incorporate rest without feeling like you’re slacking? Here are science-backed recovery strategies that keep your body active while still supported.

1. Schedule Rest Days Like Workouts

Make rest intentional. Aim for at least 1 – 2 full rest days per week, depending on your training load. Treat them as part of your performance plan, not as optional.

2. Try Active Recovery

Recovery doesn’t always mean doing nothing. Light, low-impact movement boosts circulation and aids muscle repair:

• Gentle yoga or mobility flows
• Brisk walking
• Swimming or light cycling
• Foam rolling or dynamic stretching

These activities can help flush out lactic acid and reduce post-workout soreness.

3. Prioritise Sleep

Sleep is arguably the most powerful recovery tool. During deep sleep, your body releases growth hormone, which is essential for tissue repair and immune function.

Tips for better sleep:

• Stick to a consistent bedtime
• Avoid screens 1 hour before bed
• Consider magnesium or adaptogens for relaxation

Form’s ZZZZs nootropic sleep supplement combines magnesium, 5-HTP, and calming plant extracts to help you fall asleep faster and support deeper, restorative rest.

4. Fuel Your Recovery

Nutrition is critical post-workout. Prioritise a combination of protein and carbohydrates within 30 – 60 minutes of training.

Form’s Performance Protein combines plant-based protein with curcumin and digestive enzymes to support muscle repair and reduce inflammation. Turmeric-derived curcumin, in particular, has been shown to help manage exercise-induced muscle damage.

5. Listen to Your Body

Learning to distinguish between fatigue and soreness is key. Some signs you need more rest include:

• Persistent muscle aches
• Mood swings or irritability
• Decline in performance
• Trouble sleeping

Being in tune with your body is a skill that improves your results over time.

Rest Is Strength

It’s time to leave the “no days off” mindset behind. Instead, embrace a more sustainable approach: train hard and recover smart. Because ultimately, recovery days improve your results, your wellbeing, and your longevity in fitness.

Taking time to rest isn’t weakness. It’s wisdom.

The post The Power of Rest: Why Recovery Days Improve Your Results appeared first on Form.

To unpack the science and set the record straight, we turned to Dr. Adam Collins, our Head of Nutrition, to explain exactly what folic acid does, how it compares to other forms, and why it remains the gold standard in supplementation.

Folate vs. Folic Acid: What’s the Difference?

Folate is the generic term for a group of water-soluble B vitamins (B9), naturally found in leafy greens, legumes, and citrus fruits. Folic acid, on the other hand, is a synthetic version used in fortified foods and supplements.

“Yes, there are different forms of folate found in the diet, including synthetic folic acid,” explains Dr. Adam. “But there’s no evidence to suggest any form is superior when it comes to physiological effect, because all dietary folates are enzymatically reduced and methylated during absorption.”

In other words, regardless of whether you consume folate from spinach or folic acid from a supplement, your body converts it into the same active form: 5-methyltetrahydrofolate (5-MTHF)—the version that circulates in your blood and supports critical functions like DNA synthesis and red blood cell formation.

What About the MTHFR Gene Mutation?

Some worry that carrying a variant of the MTHFR gene, especially C677T, might impair their ability to process folic acid efficiently. However, the science suggests this concern is largely overstated.

“Even if you have one or two copies of the lesser MTHFR C677T variant, your body can still safely and effectively process all types of folate, including folic acid,” says Dr. Adam. “The mutation doesn’t ‘switch off’ the enzyme—it just reduces its activity, and the body compensates.”

Furthermore, supplementing with the already-active form—5-MTHF—isn’t necessarily a better option. While it might sound logical to bypass the conversion step, Dr. Adam cautions against jumping to conclusions:

“Some advocate giving 5-MTHF directly, but this isn’t a naturally occurring form in food—it’s a synthesised compound. More importantly, there’s no specific absorption route for it, so much of it may be metabolised and not even reach the bloodstream intact.“

Moreover, studies supporting 5-MTHF supplementation are primarily in vitro (outside the body) or lack meaningful outcomes like disease prevention.

Why Form Uses Folic Acid

Form chooses to include folic acid in our supplements for one very clear reason: It works—and it’s backed by decades of rigorous evidence.

“Folic acid is the only form of folate shown to reduce the risk of neural tube defects in developing embryos,” Dr. Adam emphasizes. “This benefit holds true even for people with MTHFR variants.“

This is why global health authorities—including the World Health Organization and Centers for Disease Control and Prevention—recommend folic acid supplementation, especially for women of childbearing age.

A Holistic Look: B12, B2, and the Bigger Picture

While folate (B9) gets a lot of attention, it doesn’t act alone. It works hand-in-hand with other B vitamins, especially B12 and B2, within the one-carbon metabolism pathway, which plays a key role in DNA repair, neurotransmitter production, and methylation.

“We have to look at folate in context,” says Dr. Adam. “You could have enough folate, but if your B12 status is poor—something common in plant-based diets—you’ll still run into issues with methylation.”

That’s why all of Form’s products are designed with synergy in mind, combining essential B vitamins to optimise function and support wellbeing—particularly important for those following a plant-based lifestyle.

The Bottom Line

Despite the buzz around MTHFR mutations and alternative folate forms, folic acid remains the most effective, safe, and well-researched option for supplementation. At Form, we include it with confidence, knowing it supports a diverse range of physiological functions—from energy metabolism to neural development—backed by both science and efficacy.

So if you’ve been concerned about folic acid or wondering if you should be taking 5-MTHF instead, rest assured: the science supports what we do—and so does Dr. Adam.

References

• CDC. (2023). Folic Acid
• World Health Organization. (2015). Guideline: Optimal serum and red blood cell folate concentrations in women of reproductive age for prevention of neural tube defects
• Bailey, L. B., & Gregory, J. F. (1999). Folate metabolism and requirements. The Journal of Nutrition, 129(4), 779–782.
• Obeid, R., et al. (2013). The role of MTHFR polymorphisms in folate metabolism and disease risk. Clinical Chemistry and Laboratory Medicine, 51(3), 585–593.

The post Ask Dr. Adam: What’s the Deal with Folic Acid, Folate, and the MTHFR Gene appeared first on Form.

So it might sound counterintuitive that Form’s Performance Protein is fortified with curcumin, a known anti-inflammatory ingredient. If inflammation helps signal your muscles to adapt and grow, why include something that could reduce it? Here, our Head of Nutrition Dr. Adam Collins breaks down the science to answer this very common question.

Post-Workout Inflammation: Friend or Foe?

Let’s start with understanding what happens after you exercise. Intense training – whether it’s heavy weight lifting or a long run – creates tiny micro-tears in muscle fibres and generates oxidative stress. In response, your body mounts an inflammatory response.

Think of this acute inflammation as a repair squad: it sends blood, nutrients, and signalling molecules (like cytokines) to jump-start recovery and strengthen the muscle for next time.

“That acute inflammation is not only expected but necessary,” explains Dr Adam Collins, Form’s Head of Nutrition and Director of BSc and MSc Nutrition at the University of Surrey. “It acts as a signal to the body to repair, adapt, and become more resilient.”

However, there’s a balance to strike. While acute inflammation is beneficial, excessive or prolonged inflammation can become counterproductive. It can delay recovery and damage healthy cells. Chronic high inflammation levels are associated with tissue damage and even impaired performance. The goal is to initiate recovery – then support its resolution efficiently.

Curcumin: Nature’s Recovery Aid

Curcumin is the star active compound in turmeric root, celebrated for its potent anti-inflammatory and antioxidant properties. It works by interacting with inflammatory pathways – such as inhibiting NF-κB – to help reduce unnecessary or excessive inflammation.

“Curcumin acts in a modulatory way – it doesn’t shut off inflammation altogether,” says Dr Collins. “It helps keep inflammation in check while still allowing the necessary signalling to occur.”

Research supports its role in exercise recovery: curcumin supplementation has been shown to decrease muscle soreness, reduce muscle damage markers, and lower levels of inflammatory cytokines post-exercise. And importantly, these benefits don’t appear to blunt muscle gains. Quite the opposite.

“Curcumin has even been shown to activate AMPK,” notes Dr Collins. “This is the same energy-sensing enzyme triggered by intense training, which promotes mitochondrial biogenesis and endurance adaptations.”

In other words, curcumin doesn’t just avoid interfering with exercise-induced benefits – it may actively support them.

Why It’s in Performance Protein

Our Performance Protein is designed as an intelligent, all-in-one post-workout recovery shake. Protein with a complete amino acid profile is a given – but we wanted to go further. Including curcumin helps manage the inflammation that comes with intense training.

“We’re not trying to erase inflammation,” says Dr Collins. “We’re supporting your body to manage it smartly – speeding up recovery without dampening the training signal.”

Importantly, we’ve paired curcumin with BioPerine®, a black pepper extract that enhances curcumin absorption by up to 2000%. On its own, curcumin has low bioavailability. With BioPerine, it’s far more effective at reaching the bloodstream and exerting its benefits.

Striking the Right Balance for Optimal Recovery

Including curcumin in Performance Protein is about creating the right recovery environment: one that supports adaptation without leaving you overly sore or under-recovered.

“When used in the right context and amounts, natural anti-inflammatory compounds like curcumin can aid recovery while preserving – or even enhancing – exercise adaptations,” concludes Dr Collins. “It’s about working with the body, not against it.”

That’s exactly why curcumin earned its place in our formula. It supports you in training harder, recovering smarter, and ultimately progressing further.

The post Ask Dr Adam: Why Curcumin Belongs in Your Post-Workout Routine appeared first on Form.

This can happen unintentionally – for example, if you’re increasing your training volume but not your food intake, or if you’re dieting without accounting for the calories you burn through exercise. The result: you’re left feeling drained, sluggish, and not quite yourself.

Underfuelling is more common than you might think, and it can affect anyone from casual gym-goers to endurance enthusiasts. It’s often a blind spot in our fitness journey – we focus on working out harder, but forget that food is fuel. Below, we’ll explore the key signs that you may be underfuelling, why this state can disrupt your performance (and health), and how to fix it with smarter nutrition.

1. You’re Always Tired

Persistent fatigue is one of the clearest signs your body isn’t getting enough fuel. This isn’t just post-workout tiredness — it’s a constant sense of low energy that affects your whole day.

When you’re not eating enough to support your training, your body doesn’t have the energy to recover or function optimally.

How to avoid it:
Make sure you’re eating regularly and enough, especially on training days. Carbohydrates are key here — they’re your muscles’ primary energy source. Skipping them can leave you drained before you even begin.

2. Your Performance Is Declining

Have your workouts started feeling harder? Is your endurance dropping, or your strength progress stalling?

Low energy availability can lead to depleted muscle glycogen stores — the fuel your body relies on during exercise — resulting in reduced performance, slower pace, and stalled gains.

How to avoid it:
Fuel up before and after workouts with a combination of carbs and protein. Your pre-workout meal helps energise you, while your post-workout meal helps repair and rebuild muscle.

3. Your Recovery Takes Longer Than It Should

Soreness that lingers for days. Muscles that don’t bounce back. A body that just feels off.

Without adequate fuel — especially post-exercise protein and carbohydrates — your body struggles to repair muscle tissue and recover efficiently.

How to avoid it:
A quick and effective way to recover is to include a quality post-workout shake. Form Performance Protein delivers 30g of plant-based protein with added curcumin and digestive enzymes to support recovery and muscle repair.

4. Your Mood, Sleep, and Immunity Are Off

Underfuelling doesn’t just affect your workouts — it can mess with your mood, disrupt your sleep, and leave you more susceptible to illness.

When your energy intake is too low, your body shifts into survival mode, reducing non-essential functions like hormone production, immune defence, and mood regulation.

How to avoid it:
Listen to your hunger cues. Eat nutrient-dense meals, including enough calories to support full-body function, not just exercise.

5. You Notice Physical Red Flags

Think brittle nails, dry skin, or unexpected hair loss. These signs may seem minor but can point to chronic nutrient deficits and hormonal disruptions caused by underfuelling.

How to avoid it:
Avoid extreme or restrictive diets. Aim for a well-balanced intake across all food groups, and supplement when necessary to cover any gaps.

Why Underfuelling Is So Damaging

Underfuelling sets off a cascade of physiological consequences. At its core, being underfuelled means your energy availability – the calories left for your body after accounting for exercise – is too low to cover all your needs. This forces the body to make trade-offs, prioritising basic survival functions and sacrificing areas like immune support, hormone production, and muscle repair.

Elevated cortisol, impaired thyroid hormones, reduced testosterone, and disrupted menstrual cycles are all documented effects of low energy availability, particularly among active individuals (Mountjoy et al., 2014). Performance also suffers: muscle glycogen becomes depleted, endurance drops, and strength gains plateau or reverse.

A study by Vanheest et al. (2014) demonstrated that sustained energy deficits in female endurance athletes resulted in reduced performance and compromised immune response. Even over just a few weeks, these effects can build up into fatigue, illness, or injury – all signs that your body is not recovering properly.

Muscle breakdown is another consequence. Without enough protein and carbohydrates post-exercise, the body lacks the resources to rebuild muscle tissue. Over time, this can lead to muscle loss and reduced metabolic function – ironically making it harder to maintain a lean, strong physique.

Carbs and Protein: Fuel for Performance and Recovery

Carbohydrates are your muscles’ primary fuel during exercise. They’re stored as glycogen, which is depleted during workouts – particularly in endurance and high-intensity training. Without sufficient carbohydrates, performance suffers. A review by Burke et al. (2011) highlights how low glycogen impairs training intensity and delays recovery.

Protein, meanwhile, is critical for muscle repair and adaptation. Consuming high-quality protein post-exercise enhances muscle protein synthesis and supports lean mass. Research by Phillips and Van Loon (2011) shows that timing protein intake around workouts is effective, but total daily protein intake is even more important for active individuals.

Together, these two macronutrients are the pillars of recovery. If your post-workout routine is lacking in carbs and protein, you’re likely missing the window to rebuild and restore.

How to Stay Properly Fuelled

Here are six practical strategies to support your training with better nutrition:

1. Plan meals around training: Include protein and carbs before and after exercise.
2. Use convenient fuel: Shakes and quick snacks can help fill gaps.
3. Eat enough carbs: They’re essential for energy and recovery.
4. Respond to your body: Hunger, cravings, and fatigue are all signs worth listening to.
5. Watch out for restriction: Diet culture can promote habits that do more harm than good.
6. Use quality supplements: Form Performance Protein is a great way to ensure you’re getting what your body needs post-workout.

Final Thoughts: Fuel to Feel and Perform Your Best

Underfuelling can sneak up on even the most dedicated athletes and fitness enthusiasts. But by recognising the signs early and making some smart changes to your nutrition, you can protect your energy, performance, and long-term health.

Remember: food is more than fuel — it’s your training partner. Prioritise recovery, respect your body’s signals, and support your goals with the nourishment they truly require.

Train smart. Fuel smarter. Feel stronger.

References:

• Burke, L.M., et al. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(sup1), pp.S17–S27.
• Mountjoy, M., et al. (2014). Relative Energy Deficiency in Sport (RED-S). British Journal of Sports Medicine, 48(7), pp.491–497.
• Phillips, S.M. and Van Loon, L.J. (2011). Dietary protein for athletes. Journal of Sports Sciences, 29(sup1), pp.S29–S38.
• Vanheest, J.L., et al. (2014). Ovarian suppression impairs sport performance. Medicine and Science in Sports and Exercise, 46(1), pp.156–166.

The post 5 Warning Signs You’re Underfuelling for Your Training, and How to Avoid It appeared first on Form.

Your breathing rate and pattern is a process within the nervous system that you can control to some extent to achieve different results. You’re probably unaware of your breath most of the time, but through practice you can gain a greater awareness of it and learn how to manipulate it to your advantage.

Who Is Wim Hof And What Is His Method?

And that’s how we get to our protagonist, Wim Hof. Also known as The Iceman, Hof is on a mission. And it’s not about the breathing techniques he’s developed for his superhuman resilience to extreme cold. The ones that have earned him 25 world records; the ones that have earned him fans and followers across the world, from the likes of Oprah and Rick Rubin, to Tim Ferriss and Laird Hamilton; the ones that have inspired Hollywood to make a film about his life, and the BBC to film a new reality TV show, ‘Freeze the Fear with Wim Hof’, around being more like the breathwork guru.

No, for these self-taught techniques are merely tools. Wim’s mission is to free the mind, recognise and overcome our limitations, and creatively express ourselves with our natural gift: our bodies.

Wim uses three techniques: breathing control, extreme cold and mindset, together called the Wim Hof Method. The first two deliver extraordinary health benefits (Wim scientifically proved this in 2012 becoming the first person to show he could directly influence his autonomic nervous and immune systems) by increasing our oxygen intake and enabling us to train our circulatory systems to run more efficiently. These, combined with a strong mindset and performed simultaneously, enable us to influence and direct our nervous and immune systems.

The benefit? We’re able to consciously increase the amount of adrenaline released into the bloodstream, which means we can fight infections when we need to. Also by decreasing the volume of immune proteins in the immune system, it could potentially be helpful against autoimmune disorders (when our bodies ‘trick’ themselves, and self-attack). This is genuine, from-the-inside-out self-healing.

Wim Hof Breathing Exercise

This is the start of the Wim Hof Method. Wim’s enthusiasm is infectious, his feats are undeniable, if sometimes mind-boggling, and the breathing exercise outlined does create a sense of calm, clarity and energy that inspires a curiosity to the power of the body and the importance of how we breathe.

Give it a go, that is the key. It is recommended to do this practice on an empty stomach. In his book, Hof recommends doing this right after waking in the morning.

Step 1 | Get Comfortable

Sit in a meditation posture, or whatever is comfortable for you to expand your lungs freely without any feeling of constriction.

Step 2 | 30 Power Breaths

Imagine you are blowing up a balloon. With your eyes closed, inhale through the nose or mouth and exhale through the mouth in powerful bursts. Keep a steady pace and use your midriff fully as though it is a balloon. Repeat this steadily 30 times. You might experience light-headedness and/or tingling sensations in the body.

Step 3 | The Hold – Retention After Exhalation

After the 30 rapid breath cycles, draw the breath in once more and fill the lungs to maximum capacity without using any force. Now, let the air out and hold for as long as you can without force. Hold the breath until you experience the gasp reflex.

Step 4 | Recovery Breath

Inhale to full capacity. Feel your chest expanding and when you are at full capacity, hold the breath for around 10 seconds and this is round 1! This cycle can be repeated 3 more times.

Step 5 | Enjoy the feeling

Having completed the breathing exercise, take your time to enjoy the feeling afterwards. This feeling will be more and more like meditation.

This is the entry into Wim Hof breathing, take your time recovering from the breathing exercise. After doing the breathing exercises and when you are feeling comfortable, you can start taking the cold shower.

Bonus Power-Ups

During step 3 you can add push-ups or yoga poses as you hold your breath until the gasp reflex. Notice that you are stronger without the air than when you would normally breath. The body has been fully oxygenated by the power breaths.

Lat thing: be consistent – these exercises are extremely powerful when done consistently and with intent.

For the full Wim Hof breathing course, including cold showers and thermogenesis, go to www.wimhofmethod.com

This article has been adapted from a feature that first appeared in weMove magazine Issue 1. Image: Chris Baker

The post How to Perform Wim Hof’s Signature Breathing Exercise appeared first on Form.