But building a beginner workout routine that actually delivers results doesn’t have to be rocket science, particularly when it comes to building muscle. The key is to start simple and smart.

“My recommendation for beginners is to opt for machines rather than free weights, because they’re a great way to help keep your form in check,” says leading personal trainer Tyrone Brennard, who runs Be The Fittest. “They’re built to guide you into the right path of motion, so they’re easier to figure out than complex free-weight lifts.

“There’s less risk of injury too, because if you can’t lift the weight, the machine will safely return you to the position where you started. Whereas, if you’re using heavy dumbbells and you’re doing something like a chest press on a bench, and you can’t handle the weight, it could fall and injure you.”

Here, the PT unpacks five foundational machines that target major muscle groups and can form the basis of a solid full-body beginner’s workout routine.

Leg press machine

Works: Glutes, quads, hamstrings.

The leg press follows a movement pattern similar to a squat, making it one of the most effective exercises for targeting the lower body. As a compound movement, it works several major muscle groups at once, while carrying a lower risk of injury than free-weight exercises like barbell back squats, front squats and walking lunges.

“With the leg press, you’re pushing through the main glute muscles; the glutes, quads and hamstrings are all working together in one movement,” says Brennard. “From there, you can also shift the focus to isolate specific muscles. If you want to target the quadriceps, which are the front of the thighs, the leg press is something I’d definitely recommend.”

How to do it: Sit back in the seat with your feet shoulder-width apart on the platform. Lower the weight under control until your knees are bent, then press through your heels to return to the starting position without locking out your knees.

Hamstring curl machine

Works: Hamstrings.

If you’re looking to build stronger, more toned legs, the hamstring machine shouldn’t be overlooked. This nifty bit of kit isolates the often unused muscles at the back of the thighs, allowing you to build up strength quickly. They’re a particularly great cross-training exercise for runners too, as having strong hamstrings can lower your risk of injury on the track.

“The hamstring curl machine is a good option for a full-body routine because it isolates the hamstrings, which don’t always get enough attention in compound lifts,” says Brennard. “By targeting them directly, you can build strength evenly through the legs and improve knee stability while reducing the risk of injury strains.”

How to do it: Adjust the pad so it rests just above your heels. Curl your legs up toward your glutes, pause briefly at the top, then slowly lower the weight back down with control.

Seated cable row

Works: Back.

The seated cable row is an upper-body exercise that’s performed while sitting upright on a horizontal fixed cable machine with a bench and footplates for support. Pulling the weighted cable towards you strengthens the upper back, lats, traps, rear delts and rhomboids, while the challenge of staying balanced also works your core.

Brennard explains: “With the seated cable row, you’re working your back, which is the second biggest body part other than the legs – so it’s important to have a pulling exercise in your routine.”

How to do it: Sit tall with your chest up and grab the handle with both hands. Pull the handle toward your torso, squeezing your shoulder blades together, then slowly return to the start without leaning back.

Chest press machine

Works: Chest, triceps, front shoulders.

Rather than risk lying on a bench with a barbell nervously wobbling overhead, the chest press machine removes the need for spotters when training your pecs, making it easier to safely maintain proper form. You don’t have to worry about the bar drifting or losing control at the bottom of the lift.

“A solid chest movement is essential because it builds upper-body pushing strength that carries over into so many other exercises and everyday movements,” notes Brennard. “The chest press machine lets you train that strength properly and safely. That way, you can focus on working the chest and shoulders without worrying about getting stuck underneath.”

How to do it: Adjust the seat so the handles line up with the mid-chest. Press the handles forward until your arms are extended, then lower them slowly back to the starting position under control.

Shoulder press machine

Works: Shoulders, triceps.

Often overlooked in favour of focusing on chest work, the shoulder press machine is a secret weapon for building balanced upper-body strength. Its controlled overhead pressing motion hits the deltoids, developing strong, stable shoulders, and the fixed movement path makes it easier to maintain proper form without putting your lower back at risk.

“The shoulder press covers overhead strength, which is something a lot of people miss,” Brennard says. “When you’ve got legs, a pull for the back, and pushes for the chest and shoulders, you’re ticking off all the major movement patterns. That’s how you build a well-rounded strength routine.”

How to do it: Sit with your back firmly against the pad and hands on the handles. Press the weight overhead until your arms are nearly straight, then lower slowly back to the start.

The post Five Muscle-Building Exercises Every Gym Beginner Should Master appeared first on Form - US.

The issue comes when low-grade inflammation becomes persistent or ‘chronic’, as it’s been identified as a precursor to diseases like type 2 diabetes and cardiovascular disease.

Recently, you might have clocked anti-inflammatory diets doing the rounds on social media, as a simple but effective way to bring levels of inflammatory markers back to baseline. 

So are there specific foods or supplements we should be loading into our shopping trolley to help combat low-grade inflammation? We took a deep dive into the topic, with expert help from Form’s nutrition expert Dr Adam. 

What is inflammation, and why should people be mindful of it?

Inflammation is a natural process involving an immune response triggered by damage, infection or other signals of stress. Acute inflammation occurs in response to infections (such as the cold or flu) or physical damage (like cuts or bruises). This intensified immune response is quite noticeable but typically subsides relatively quickly, usually within a few hours or days.

The type of inflammation people are generally more concerned with is chronic inflammation. This is a low-level inflammatory state that persists over time, possibly due to the overproduction of pro-inflammatory molecules, and can lead to detrimental effects on organs and body systems.

Chronic inflammation forms part of the pathophysiology of many common Western diseases, including cardiovascular disease, diabetes, and cancer, as well as more obvious immune-related conditions such as rheumatoid arthritis. Some also argue that ageing itself may be a consequence of chronic inflammation. It is therefore not surprising that inflammation is increasingly discussed as something to be ‘combated’, often through dietary change.

What role does diet play in inflammation in the body?

From a mechanistic perspective, dietary factors do influence inflammation. We know that certain dietary patterns are associated with a reduced incidence of so-called ‘inflammatory’ diseases, most notably the Mediterranean-style diet. In reality, the characteristics of most conventional healthy-eating guidelines are quite similar to this pattern. One could argue that this similarity may, in part, be due to the inclusion of specific foods that can mechanistically influence inflammation.

Are there specific foods that can reduce inflammation? If so, what are they?

Long-chain polyunsaturated fatty acids (LCPUFAs) are precursors for localised signalling molecules known as eicosanoids, which can be either pro-inflammatory or anti-inflammatory. In general, eicosanoids produced from long-chain omega-3 (n-3) fatty acids—such as EPA and DHA—tend to be more anti-inflammatory than those derived from omega-6 fatty acids (for example, arachidonic acid).

From a dietary perspective, EPA and DHA obtained from microalgae are commonly regarded as anti-inflammatory. In contrast, red meat and other animal products – and indirectly some seed oils – are sources of arachidonic acid, which may be associated with more pro-inflammatory effects.

Another important dietary group is polyphenols. These bioactive compounds are found in fruits and vegetables and are often linked to pigmentation. For example, strawberries, raspberries, and blackberries are particularly rich in anthocyanins. Dark leafy vegetables such as kale and spinach, as well as broccoli, certain nuts and seeds (e.g. flaxseeds), green tea, coffee, dark chocolate, and extra-virgin olive oil, are also excellent sources.

More recently, turmeric (or curcumin) has gained popularity as an anti-inflammatory ‘superfood.’ These compounds may act as antioxidants or help modulate the inflammatory response through various cellular mechanisms. 

What about foods to avoid, or foods that can cause inflammation?

Rather than focusing on individual foods, evidence suggests that certain dietary patterns are more conducive to inflammation. Most notably, these patterns involve a high intake of meat and dairy products.

We have already discussed the rationale for meat and animal products in relation to omega-6 fatty acids, but there are likely other explanations as well. These dietary patterns also tend to be lower in fruit and vegetables, which, as noted earlier, may offer protective effects. They are often higher in overall calorie intake, too.

Importantly, obesity, or high adiposity, creates a low-grade pro-inflammatory state in itself, something that is frequently overlooked. In practice, it can be difficult to disentangle cause and effect. For example, are diabetes and cardiovascular disease the result of a pro-inflammatory diet, or is it the obesity and adverse body-fat distribution that leads to inflammation? I would argue it is more the latter than the former.

Is eating an ‘anti-inflammatory’ diet a good idea then?

Yes – but perhaps not for the reasons it is often marketed. An anti-inflammatory diet typically resembles a Mediterranean-style dietary pattern, sometimes with an added emphasis on specific foods such as turmeric. As a result, it is usually higher in fibre, more nutritionally complete and micronutrient-dense, lower in saturated fat and added sugar, and lower in overall calorie density.

These diets also tend to promote weight loss or improvements in body composition because they are often lower in calories than an individual’s habitual intake, and they encourage greater awareness of food choices, which typically leads to reduced intake.

This behavioural component is how most diets work, particularly when the underlying rationale sounds appealing or scientific. The end result is that people feel better and become healthier – and regardless of scientific scepticism, it is difficult to argue against that outcome.

The post Ask Dr Adam: Are There Specific Foods or Nutrients That Can Reduce Inflammation? appeared first on Form - US.

Emerging research is beginning to suggest that this humble compound may do far more than just support physical strength at the gym, with intriguing implications for energy, ageing and even how our brains function.

So should we all be taking creatine to bolster our grey matter and potentially ward off cognitive decline? As ever, we turned to Form’s resident nutrition expert, Dr Adam, to weigh up the evidence.

Why the brain needs creatine in the first place

To understand the potential benefits of creatine supplementation, we must first revisit the role creatine plays in the body.

Creatine – more specifically phosphocreatine (PCr) – provides an ultra-rapid means of recycling ATP, the energy currency of the cell. By donating a phosphate in a single-step reaction catalysed by creatine kinase, one molecule of PCr can regenerate one molecule of ATP. This system can produce ATP around ten times faster than traditional glucose oxidation, but it is short-lived. After just a few seconds, creatine phosphate stores are depleted, meaning it is only effective for brief bursts of rapid energy demand.

The brain is one of the most energy-hungry organs in the body, consuming around 20–25% of our total metabolic rate. It is also the body’s priority glucose consumer – a key reason blood glucose is so tightly regulated to ensure a constant supply.

While glucose oxidation remains the brain’s primary energy pathway, it is now well established that the brain also relies on phosphocreatine. Not only does PCr support rapid ATP production, it also plays a role in regulating mitochondrial function and acting as a temporal energy buffer. High concentrations of PCr are found in the brain’s grey matter, particularly within the cerebral cortex and cerebrum, helping to keep the working brain energised.

What creatine actually does for brain function

Given both its role and its location in the brain, creatine has been linked to higher-level functions associated with the cerebral cortex, such as thought, memory, and language, as well as cognitive processes governed by the cerebellum, including the execution of complex, skilled tasks.

From a health perspective, PCr has also been proposed to play a neuroprotective role, although much of this evidence currently comes from animal research. These studies suggest creatine may reduce neurotoxicity and amyloid toxicity  – the latter being associated with the accumulation of beta-amyloid plaques that disrupt communication between neurons, a hallmark of Alzheimer’s disease.

Taken together, the mechanistic importance of creatine to brain health is compelling. But what does this mean in practical terms – and can supplementation actually make a difference?

Why boosting brain creatine isn’t as simple as muscle

A substantial body of research supports the benefits of increasing available PCr through supplementation, particularly given the finite nature of this energy system. However, the vast majority of this work focuses on skeletal muscle, where creatine is strongly associated with improvements in muscle performance, function, and mass  – especially when combined with resistance training and adequate protein intake.

Whether the same applies to the brain is less clear.

Skeletal muscle contains the highest concentration of PCr in the body (approximately 20–30 mmol/kg of tissue, or around 120 mmol/kg of dry muscle). By contrast, PCr concentrations in the brain are much lower, at roughly 5–10 mmol/kg.

The capacity to increase these levels through supplementation also differs. Muscle PCr can rise by 20–30% following supplementation, whereas increases in brain PCr appear to be far more modest. Even high doses of creatine (around 20g per day) may only raise brain PCr by an average of 9%, and this effect is most commonly observed in older individuals who may already have lower baseline levels.

Unlike muscle, brain PCr appears to be tightly compartmentalised and largely dependent on creatine synthesis within the brain itself, rather than uptake from circulation. This has led to interest in guanidinoacetic acid (GAA), a natural derivative of the amino acid glycine and a direct precursor to creatine. GAA may be more effective at increasing brain PCr, although continuous supplementation raises concerns around potential side effects and possible neurotoxicity.

That said, supplementation may still benefit the brain indirectly. Increasing PCr in muscle could support brain health through a proposed “muscle-brain axis”.

Does creatine really improve memory and focus?

Randomised controlled trials investigating creatine supplementation and cognitive performance tend to be small and short in duration. However, several systematic reviews and meta-analyses have attempted to synthesise this evidence.

The headline conclusion often cited is that creatine supplementation may improve certain aspects of cognition, particularly memory and attention. These effects appear to be more pronounced in older adults, which aligns with what we know about age-related declines in energy metabolism.

However, most studies involve healthy individuals, with relatively few participants aged over 60. Many trials are also considered to be of fair or poor methodological quality, and there has been criticism regarding bias and limitations within the collective analyses.

In short, while the findings are promising, more robust and well-designed studies are needed to draw firm conclusions.

There is, however, good evidence that creatine supplementation can help minimise the cognitive impact of sleep deprivation. These effects are likely mediated through changes in muscle PCr and function, influencing the brain via the muscle-brain axis – potentially through myokines such as irisin and BDNF, which can cross the blood-brain barrier.

Creatine as a potential therapy for brain disorders

Creatine has also been explored as a potential therapeutic agent in neurological and psychiatric conditions, including Parkinson’s disease, Alzheimer’s disease, and depression.

To date, two large clinical trials have produced largely disappointing results. One five-year study involving 1,700 individuals with Parkinson’s disease, supplementing with 10g per day, showed no improvement in clinical outcomes and was terminated early. Similarly, the CREST-E trial, which examined up to 40g per day in over 500 individuals with Huntington’s disease for four years, found no benefit in slowing functional decline.

More recently, however, a small randomised trial in Alzheimer’s patients reported promising findings. Supplementation with 20g per day led to increases in brain PCr alongside significant improvements in cognitive performance. Other research has also demonstrated positive effects on mood and quality of life in individuals with depression.

These emerging findings suggest that PCr may still hold therapeutic potential, particularly in specific populations.

Importantly, some of these benefits may again be indirect. Improvements in muscle strength and function – well-established outcomes of creatine supplementation  – are associated with reduced risk of dementia, Alzheimer’s disease, and age-related cognitive decline.

So… should we all be taking creatine for our brains?

There is sound mechanistic reasoning to support a role for phosphocreatine in brain health, and the scientific literature contains genuine signals of promise  – albeit often at relatively high doses of creatine.

At present, more robust evidence is needed to fully understand how creatine supplementation can directly benefit the brain. However, the established importance of PCr for muscle function should not be overlooked, particularly given the growing recognition of the muscle-brain connection.

In other words, while creatine may not be a magic pill for brainpower, its broader role in supporting physical health could still have meaningful implications for how we think, age, and function over time.

The post We Know Creatine Builds Muscle – But What Could It Do for Your Brain? appeared first on Form - US.

Bardwell’s interest in the subject began when she started experiencing symptoms over a decade ago – and quickly discovered just how difficult it was to find reliable nutrition information to support informed choices.

Three bestselling books and thousands of Instagram followers later, she’s become one of the wellness industry’s go-to sources for all things healthy ageing, with a specific focus on the benefits of eating more dietary fibre as we age.

In the latest instalment of our rolling content series, Form caught a coffee break with Bardwell to talk perimenopause myths, unsung kitchen staples and her favourite no-nonsense health advice.

How did you first become interested in nutrition, specifically around perimenopause and menopause?

Honestly, it started with me wondering why, at 42, my body suddenly had a mind of its own. I delved into the research for myself, then quickly realised how many women were navigating the same changes with very little guidance. The more I learned about nutrition’s role, the more I realised it’s one of the most empowering tools we have at this life stage – so I made it my focus.

This was way back in 2016, when no one was really talking about menopause. Fast forward to today and, thankfully, the subject is no longer taboo. The issue now, however, is that the industry has become so crowded that women are feeling overwhelmed. My mission is to cut through that noise with no-nonsense programmes, books and advice that get women results – and which slot seamlessly into their busy lives. Simplicity is key.

How are diet and the perimenopause connected, and how can focusing on diet help manage symptoms?

Levels of oestrogen and progesterone start fluctuating wildly, and that unpredictability drives many of the classic symptoms: hot flushes, mood swings, poor sleep, weight shifts, anxiety and changes in energy. Nutrition can help calm some of the chaos. While it isn’t a cure-all, the right dietary approach supports your body as it adapts to these hormonal changes.

Focusing on balanced meals with enough protein, fibre and healthy fats can stabilise blood sugar, support muscle and metabolism, and promote gut and hormone health. Nutrient-rich foods, including omega-3 fats, fibre and phytoestrogens, may also help ease symptoms such as hot flushes, inflammation and mood fluctuations. What you limit matters too – reducing caffeine, alcohol and ultra-processed foods can improve sleep, energy and overall wellbeing for some women.

What’s one perimenopause myth you’re keen to bust?

That it’s all downhill from here. This is absolutely not the case. Menopause is a transition, not an ending, and with the right support (including nutrition), many women actually feel stronger, more empowered and more driven than ever.

What does a typical day of eating look like for you?

Pretty normal, to be honest. Breakfast is usually something quick but protein-rich – think eggs (plus some extra whites) and avocado on rye toast, or Greek yoghurt with lots of berries and a mix of nuts, or a smoothie. Lunch is often a big salad with some fish and chickpeas chucked in, plus something crunchy, like seeds, because life is better with crunch. Dinner tends to be a one-pan situation loaded with veggies and a good protein source. And I love chocolate – I finish the day with a few squares every evening.

How does Form support your fitness and health goals?

Form is my shortcut on busy days. The protein powders help me hit my targets without overthinking, and the blends make it easy to support my training and recovery. My go-to is Pureblend. I love it because it doesn’t taste of anything and has no added sugars or sweeteners. I’ve been using it for years and recommend it in clinic too. I usually have it with a handful of spinach or kale, half a frozen banana, soya milk and some peanut butter – it keeps me going for hours.

Are there any wellness rituals you swear by?

I’m pretty committed to getting my 10,000 steps, so I walk everywhere I can. I lift weights a few times a week but never for more than 30 minutes – building muscle is the closest thing we have to a real-life superpower during perimenopause. I’m also a sucker for an Epsom salt bath; it’s the best way to round off a busy day, and I’m convinced it helps me sleep better.

What’s your go-to recipe when you want to nourish your body?

A stir-fry with tofu, prawns or salmon, loads of greens, ginger, sesame and whatever vegetables are threatening to wilt in the fridge. I’ll whack in some pre-cooked brown rice at the end too – those pouches are an absolute godsend. Most of my meals are fast, colourful and simple, but that doesn’t mean they scrimp on flavour.

Most underrated ingredient + why?

Flaxseed. It’s not glamorous, but it’s full of fibre, healthy fats and phytoestrogens that can support hormones. Plus, you can sneak it into almost anything without anyone noticing. I add it to baking, sprinkle it over porridge and chuck it into smoothies – just make sure you grind the whole seeds in small batches and keep them in the fridge to prevent the omega 3 fats oxidising.

What’s the best piece of health and wellness advice you’ve ever been given?

“You don’t have to overhaul your life – just repeat the small things that make you feel good over and over.” It sounded too simple at first, but it’s the one thing I come back to, and it forms the basis of all my online courses and books. Midlife women are spinning a lot of plates; the last thing they need is a complicated, overly restrictive plan. Honestly, you can get incredible results simply from doing the basics really well – and on repeat.

If you were a kitchen utensil, what would you be?

A spatula – the flexible kind. Reliable, unfussy, great at scraping together the last of the good stuff and surprisingly good at cleaning up when things get a bit messy.

The post Fuelled By Form: Emma Bardwell appeared first on Form - US.

That’s exactly why experts say it’s smart to pay closer attention to your health at this time of year, focussing on getting the sleep, hydration and nutrients your brain and body needs to function at its best.

While we can usually get most of the vitamins and minerals we need from a healthy and balanced diet, this time of year can be particularly relentless, and diet is often one of the first things that starts to slide when plans and parties take over.

If you’re moving through the season gorging on rich food, supping free-flowing alcohol and refuelling with hangover takeaways, supplements could help to bridge any nutritional gaps while giving your immune system some extra TLC.

So what exactly should you have in your winter rotation? We asked Rob Hobson, nutritionist and author of Unprocess Your Life, to suggest the bathroom cabinet essentials for bolstering your winter wellness.

Vitamin D

Known as the ‘sunshine’ vitamin, vitamin D is found in a few select foods, but the body manufactures most of what we need from direct sunlight hitting the skin when outdoors.

During the gloomy autumn and winter months, when light levels are generally lower, most people struggle to produce enough vitamin D, which can snowball into a full blown deficiency if you’re not careful. In fact, around 1 in 5 adults have levels lower than government recommendations. 

“A quality vitamin D supplement is a no-brainer in the winter,” says Hobson. “The latest National Diet and Nutrition Survey shows that nearly 1 in 5 adults are vitamin D deficient overall, but in winter, that figure jumps to about 1 in 3.”

Virtually all immune cells in our body contain a specific ‘docking station’ called the vitamin D receptor, which only the active form of vitamin D can unlock. When paired together, this combo works to calm inflammation and boosts the production of natural antibiotics, which help the body fight viruses. 

It’s no surprise then, that low levels of vitamin D are consistently linked with a higher risk of seasonal respiratory infections. “Large pooled analyses of randomised trials suggest that supplementation gives a modest but meaningful reduction in the risk of colds and other acute respiratory infections,” Hobson notes, “especially in people who start off deficient and take a supplement daily.”

There’s a similar pattern at play in athletes who are training hard over the winter. “Studies in a range of vitamin D–insufficient athletes – from swimmers to taekwondo competitors – show that bringing levels up with daily supplements can reduce upper respiratory tract infection symptoms and cut down days lost to illness.”

To ensure you’re getting enough of the sunny stuff, Hobson’s advice is to take a 10 microgram supplement (400 IU) per day throughout autumn and winter. “Many people, including athletes, may be advised to use slightly higher daily doses under professional guidance, so it’s always worth getting your vitamin levels checked out by a GP,” he adds.

A decent probiotic

Probiotics can be a confusing corner of the wellness world, but at their most basic, they support the ‘good’ microbes living in your gut and make it harder for harmful bacteria and viruses to thrive there.

“If your diet has slipped, you’ve had gut issues recently or you’re taking a course of antibiotics, a targeted probiotic might be worth considering,” says Hobson. “Scientists estimate that around 70% of your immune system sits in the gut, so maintaining a healthy microbiome is one of the best ways to support immune resilience through the winter.”

When it comes to probiotics and their hard-to-pronounce monikers, strain really matters. “One of the best studied is Lactobacillus rhamnosus GG (LGG), which is highlighted by the World Gastroenterology Organisation for use during and after antibiotics,” notes Hobson. 

“Multiple randomised controlled trials and meta-analyses show that LGG significantly reduces the risk of antibiotic-associated diarrhoea in both adults and children when they’re taken at the same time as a course of antibiotics.”

As well as keeping you from a nasty toilet trip, an LGG probiotic can also help recover the bacteria that’s been wiped out by antibiotics. “Studies show it can restore a healthier microbiota profile by increasing beneficial bacteria such as Bifidobacterium and Lactococcus, while reducing more problem-causing microbes like Escherichia,’ Hobson explains.

“It also appears to support the intestinal barrier improving tight-junction proteins and lowering inflammation, which is a key part of immune defence. Some research even shows it helps restore short-chain fatty acid production, which is important for gut motility and overall gut function.”

But trendy probiotics are only one part of the winter wellness story, and you can’t out supplement a bad diet. “The best daily gut support still comes from food getting enough fibre from plants, beans, vegetables and whole grains, and including a dose of fermented foods like kefir, yoghurt, sauerkraut or kimchi where you can,” says Hobson. These help diversify the gut microbiome, which is closely linked to immune health, especially during the winter months.

A cover-your-bases multivitamin

If you’re still scratching your head over supplements and don’t want the hassle of popping multiple capsules every day, a quality multivitamin (like Form’s Multi capsules) acts as a one-stop-shop for your health and immune system, plugging the nutritional gaps that tend to form during busy periods.

“Around Christmas we tend to eat more ultra-processed foods and fewer nutrient-dense meals, so a multivitamin can fill the gaps in things like B vitamins, zinc and selenium, if your diet isn’t quite where you want it to be,” says Hobson.

As he puts it: “It’s a sensible, food-first approach without overpromising on what supplements can do.”

The post What Supplements Should You Be Taking This Winter? A Nutritionist Explains appeared first on Form - US.

When you’re flitting from office soiree to pub drinks, drinking more than usual and running low on sleep, your immune system can take a serious knock, making it more likely you’ll end up bed-bound with an infuriating case of the sniffles. 

But with studies suggesting that diet and lifestyle are the cornerstones of good immunity, how much can you pre-empt the war against winter bugs? And are there steps we can take now to lower our chances of getting sidelined with the flu later in the month? 

We asked nutritionist Rob Hobson, author of Unprocess Your Life, to share all your need-to-knows…

Can you actually ‘boost’ or ‘front load’ your immunity?

Virtuous social media posts would have us believe that immunity is something we can supercharge with a week of chugging raw juices – but that’s wishful thinking, believes Hobson. “You can’t supercharge your immune system in the way marketing often suggests, and you definitely can’t ‘front load’ it to become temporarily invincible,” he explains. 

At its most basic, immunity is a system that relies on long-term habits. Instead of thinking about sick season as something you can hack in the short-term, Hobson recommends taking long-term steps to support its function. “That means getting adequate sleep, managing stress, eating a nutrient-dense diet, staying active and avoiding smoking,” he explains.

If you’re deficient in key nutrients such as vitamin D, zinc, or selenium, correcting those deficiencies can make a meaningful difference, too. “But this is about bringing your immunity back to normal, not boosting it above normal,” Hobson reminds.

With around 70% of the immune system sitting within the gut, it pays to think about what’s on your plate. “The microbiome trains immune cells, regulates inflammation and helps form your first line of defence – and it responds best to consistency, rather than three-day gut resets,” says Hobson. “Fibre, polyphenols, fermented foods and lots of plants are all great for feeding your good bacteria.”

How long does it take for changes to meaningfully affect your immunity?

It depends, but some things shift faster than you think.

“Immune markers such as natural killer cell activity can change within 24 to 48 hours of improved sleep,” says Hobson. “Stress management works on a similar ‘quick win’ timeline – while long-term stress weakens immunity over weeks to months, simple relaxation techniques can drop cortisol levels almost immediately.”

Dietary tweaks also start making a difference within days to weeks, Hobson reckons, especially if you were running low on key nutrients like vitamin C. “With vitamin D, the timeline is a bit slower though,” he notes. “If you’re deficient, supplementation usually takes about 4 to 8 weeks to create a meaningful rise.” And of course, exercise gives you an instant immune-supporting lift when it’s moderate, though pushing yourself too hard can have the opposite effect.

Which foods and nutrients have the strongest evidence for supporting immunity?

Despite the wellness world’s love for obscure ingredients, the nutrients with the most robust evidence remain delightfully ordinary. As Hobson notes, several are formally recognised by EFSA for supporting normal immune function.

“The best place to start is with vitamin C,” says Hobson. “You’ll find it in many classic weekly shop staples, including citrus fruits, berries, peppers and broccoli.” He adds that vitamin D is another major player, especially in winter, when most of us have to rely on supplements because sunlight is in short supply.

“Zinc is important too,” he explains. “Pumpkin seeds and legumes are your go-to sources.” Plus, there’s selenium, which Hobson points out is “surprisingly easy to get with just a couple of Brazil nuts.”

He also highlights vitamin A, found in bright orange vegetables that look like autumn on a plate. “Don’t forget lots of protein sources too,” he adds, “as your body can’t magic up disease-fighting antibodies out of thin air.”

Obsessing over single hero ingredients is a poor man’s strategy though. “It’s your overall dietary pattern that makes the real difference,” Hobson says. A Mediterranean-style way of eating – full of plants, fibre, healthy fats, legumes and whole grains – is a decent pattern to follow, as it’s consistently linked with stronger immune resilience in peer-reviewed studies.

How does alcohol play a role?

When it comes to immunity, the effects of a boozy night out kick in faster than most people realise. “Within hours of heavy drinking, the number and activity of natural killer cells and lymphocytes drop,” Hobson warns.

“The gut barrier becomes leakier, inflammation ticks upward, and acetaldehyde (aka, the toxic byproduct of alcohol metabolism) triggers oxidative stress,” he adds. These shifts can leave your defences dulled for a full day or more after a big night, leaving you more susceptible to illness. 

What can people do in the lead-up to party season?

Keen to avoid feeling sick on Christmas Day? Here’s how Hobson recommends you armour yourself this month…

1. Protect your sleep as if it were skincare

“Sleeping for 7 to 9 hours should be a non-negotiable in your routine. Even one poor night dents immune cell activity.”

2. Keep alcohol strategic

“Rather than cracking open the Baileys every night, spacing out heavier drinking days helps your immune system recover.”

3. Prioritise nutrient density

“When in doubt, stick to Mediterranean-style staples. That means loading up on vitamin C from plenty of fruit and veg; getting zinc from beans, and seeds; picking up selenium from Brazil nuts; and finding vitamin A in those vibrant orange vegetables.”

4. Feed your gut the way you’d tend a houseplant

“Think about nourishing your microbiome with fibre, fermented foods and lots of plants.”

5. Move your body daily

“Gym motivation can be harder in winter, but movement supports immune surveillance – the body’s internal neighbourhood watch.”

6. Manage stress

“Just ten minutes of breathing, stretching or mindfulness can meaningfully regulate the stress hormone cortisol”

7. Consider vitamin D supplementation

“Most of us need to supplement during the winter months, as few of us naturally produce enough of this vitamin when it’s gloomy outside.”

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But is it really that straightforward? Not exactly. While fasting focuses on when you eat, your diet quality – especially your protein intake – is still an important consideration, especially if you’re plant-based. 

To help us unpack the science, we spoke with Yana Petkova, a PhD researcher working under Dr Adam Collins, Form’s Head of Nutrition. Dr Collins is also the Director of BSc and MSc Nutrition at the University of Surrey and holds a PhD in Body Composition.

“When we look at the research, there is very little focus on changes to diet quality during fasting-based diets,” says Yana. “For example, we don’t know for sure whether limiting the opportunities to eat in the day could compromise our intake of certain important nutrients, such as fibre and protein.”

“People with a lower protein intake, such as those following a vegan diet, or older adults who may have higher requirements, might be at risk of under-consuming protein if they’re following a fasting-based diet.”

Here, we asked Yana to explain what fasting actually does in your body, and how protein fits into the bigger picture…

What is fasting?

Fasting is the state we enter once the body has used up the energy from our last meal. This typically takes around 10–12 hours, which means many of us only spend a short window in this state – usually during the latter part of an overnight fast. As soon as we eat breakfast, we move into what’s known as the postprandial metabolic state, a period lasting several hours in which we absorb and utilise the energy and nutrients from our food.

With food so readily available and lifestyles becoming increasingly irregular, a growing proportion of the population fasts rarely – if at all. In fact, many people only refrain from eating for 8–10 hours overnight, meaning they may spend virtually no time in a true fasted state.

Why is fasting gaining traction?

Evidence is steadily mounting that spending even a few hours in a fasted state can be beneficial for health. During fasting, the body switches from using glucose to relying more heavily on fat as a primary fuel source. In practical terms, this means fat cells begin releasing more fat than they store -a process called lipolysis.

Fasting also appears to create ideal conditions for cellular repair, although researchers are still uncovering the precise mechanisms involved.

At a whole-body level, dietary approaches that increase time spent fasting are associated with a spontaneous reduction in calorie intake, small to moderate weight loss, improved blood pressure and enhanced insulin sensitivity.

How does protein fit into the fasting puzzle?

Protein is particularly interesting in the context of fasting because there’s still no clear consensus on what actually ‘breaks’ a fast. For example, advice varies widely on whether a dash of milk in your tea or adding pure fat to your morning coffee is acceptable when practising TRE.

Carbohydrate intake clearly raises insulin, flipping the metabolic switch from fat-burning (lipolysis) back to fat storage, and shifting the body toward glucose as its main energy source. In theory, nutrient intake that maintains lipolysis – namely, foods without carbohydrate – could help preserve some of the metabolic benefits of fasting.

Pure fat would maintain lipolysis, but it also provides an immediate energy source. For many people this isn’t particularly appealing taste-wise, and it may reduce the body’s incentive to draw on its own fat stores.

Protein has a more nuanced effect. Although it does supply energy, consuming it without carbohydrate or fat may limit its ability to disrupt the fasted state. Preliminary findings from an unpublished study under review suggest that while consuming 20 g of unflavoured plant protein caused a temporary change in fasting biomarkers, it did not cause a whole-body shift to a postprandial state.

Certain amino acids, aka the building blocks of protein, can cause a rise in insulin, but this increase is smaller than the response seen after eating carbohydrates. Animal proteins typically contain more of the insulin-stimulating amino acids than plant proteins, so plant-based protein may preserve fasting to a greater extent.

Why might I want to consider protein while following a fasting-based diet?

Fasting-based dietary approaches, such as alternate – day fasting, the 5:2 diet, and time-restricted eating (TRE) – often lead to smaller portion sizes and fewer eating occasions throughout the day. This can increase the risk of under-consuming protein, particularly in individuals who already have a lower baseline intake. Early results from an ongoing TRE study show reductions not only in calorie intake but also in fibre and protein in adults eating an otherwise unrestricted diet.

Because the body has a very limited ability to store protein, a fasted state naturally increases the breakdown of muscle tissue to supply the protein needed for essential functions. Adequate protein intake, ideally spread evenly across the day and paired with resistance training is therefore crucial for maintaining lean mass, especially during weight loss.

Protein is also the most satiating macronutrient, so including a protein-rich ‘snack’ may help curb hunger and improve adherence for those who struggle with fasting-based dietary patterns.

The post Everything You Need to Know About Protein and Fasting Diets appeared first on Form - US.

But before discovering the transformative power of movement, the 39-year-old wellness influencer was on a very different path, falling in with the wrong crowd as a teenager.

Fitness became his ticket to an alternative life, and with support from The Prince’s Trust, he turned his passion into action, launching his personal training business, Be The Fittest, which he still runs today.

Alongside 1-1 training with a host of celebrity clients, he’s also written a bestselling book, launched a youth mentorship scheme and racked up a cool 80K Instagram followers in the process. 

In the latest instalment of our content series, we hear how the London-based instructor blends yoga with strength work, his favourite piece of advice and why he’s giving back to the next generation of fitness entrepreneurs. 

How did you first get into fitness, and what drew you to it?

When I was really young, I’d walk past newsagents and get completely fascinated by people’s bodies. While other kids were picking up children’s magazines, I was flipping through ones with people showing insane physiques on the covers, trying to figure out how they trained.

Then, when I was about 15, I finally got into a proper gym and I just loved it. I even built a little home gym at home using weights from the Argos catalogue. I’ve always loved moving around; I was more of a physical kid and not so academic. 

You started your business using a Prince’s Trust grant. Can you tell us more about that?

Yes! I went through the Prince’s Trust Enterprise Program, which helps young people who’ve been through trials and tribulations start their own businesses. I pitched my idea, they loved it, and I successfully got funding. I became a Young Ambassador and later joined the Rise Campaign board, giving back by mentoring young entrepreneurs and supporting fundraising efforts.

And you’ve also started your own mentorship program?

Yes, the Be The Fittest Mentorship Program. It’s a free, year-long program for young people wanting to break into the fitness and wellness industry. We cover everything – marketing, building a team, whether you want to work in a gym or to be a mobile trainer, taxes, self-confidence… all the stuff I wish I had when I started out.

I never had guidance when I was younger – I didn’t know a single person who owned a business, or a millionaire, or anyone doing what you see on TV. And, back then, social media wasn’t really a thing, so the only role models you had were athletes or celebrities. Programs like this give people hope and show them that it’s possible if you trust yourself and put the work in.

How does your training philosophy differ from other PTs in the industry?

When I started my business, it was all about inspiring people to be fitter, stronger and healthier, but I noticed most people didn’t want elite athlete-level training. They wanted to feel better. So, in 2015, I did yoga teacher training and studied breathwork and meditation, bringing wellness into fitness.

Now fitness is the base of my training, with strength and cardio, but to sustain a healthy lifestyle, you need mindfulness, consciousness and mental clarity. Even if you’re doing heavy weight sessions, you need stretching, yoga and recovery. A lot of my clients have high-stress jobs, so the mental aspect is just as important as the physical.

What does a typical day of fitness look like for you?

As a morning ritual, I like to do sun salutations for around five minutes, with some breathing exercises. Then I work, do school drop-offs for my children, work a bit more, and around mid-morning or midday I’ll train strength and cardio. If I have time, I might hit a yoga class too. In the evening, I finish with five to ten minutes of meditation before bed.

Are there any specific recovery techniques you swear by

Foam rollers, trigger point balls and Theraguns are a life-saver. Sometimes I’ll book a full-body massage if I have time, and I also love hot baths, ice baths and cold showers after training, as they really help my muscles and immune system. Good nutrition and supplements are important too. I take probiotics, and if I’m low on energy, ginkgo and ginseng.

How do you approach nutrition?

I mostly fast in the morning, do my sun salutations, work, and then my first meal is midday or early afternoon. Meals are balanced, with carbs, proteins and lots of colourful veggies. 

In the evening, I’ll eat a lower carb, protein-focused meal, still with plenty of greenery. I base what I eat on how I feel, energy-wise, and I try to keep it sustainable. There’s no strict diet though; if my body craves something, it’s okay.

What’s the best piece of fitness advice you’ve ever received?

‘Don’t give up on training.’ It sounds simple, but it’s always stuck with me. Whatever happens, just keep going. Even if it’s a small effort, showing up is what builds consistency and results. That’s what I pass on to my clients too.

What’s your favourite yoga pose or stretch?

Lying spinal twist. I do it at the start or end of yoga, in the morning, or before bed. It’s amazing for the back, super relieving, and it’s easy to do anywhere.

If you could be any kitchen utensil, what would it be?

A Japanese knife. I recently got one, and it’s just a joy to use. The way it slices, the little wooden sheath, the swirly metal design – everything about it is satisfying. It makes cooking almost meditative.

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But militantly churning out mile after mile will only get you so far on the track, and sometimes you need to introduce training techniques to help shave those stubborn seconds off your PB.

So who better to ask for advice than seasoned ultrarunners? Those resilient endurance athletes who regularly run distances that push far beyond the standard 26.2 miles.

From pacing strategies to kit must-haves, we tapped up a couple of the pros to hear their tips for running your fastest, breeziest time yet. 

Run your marathon pace when you’re dog-tired

Ever cruised through your long training runs feeling great, only to hit a wall on race day? It might be because you’re not incorporating ‘fast finishes’, which condition your body to run faster while fatigued.

“A common mistake runners make is keeping their long runs too easy and never preparing their body to run marathon pace when tired,” agrees ultra-distance runner and coach Nathan Flear. “You can’t expect to hold 26.2 miles at a target pace if you’ve only ever practised it fresh.”

To fix this, Flear recommends including marathon pace segments later in your long runs. “For example, running 10 miles easy, then finishing with eight miles at your goal marathon pace,” he suggests. “This conditions the body to stay efficient under fatigue, while improving glycogen management and building the mental resilience needed when things start to bite on race day.”

Get specific with your gel timing

It’s all well and good spending hours gaining training mileage, but if you don’t take time to map out a decent fuelling strategy, you’ll hit the wall faster than you can say ‘newbie’.

“Your muscles can store roughly 90 minutes worth of glycogen, so to run a PB, you need to fuel early and consistently,” stresses Flear. “Aim for 60 to 90g of carbohydrate per hour (via training gels), starting within the first 20 minutes of your run. It’s so important to make sure to practise this in your long training runs so your gut has time to adapt,” he adds.  

As well as fuelling on-the-go, water matters too. “You’ll want to pair your gels with a hydration plan that’s based on your sweat rate and sodium loss, which you can measure in training. Doing so will avoid a ‘late fade’ from either dehydration or electrolyte imbalance,” he notes.

Don’t go all out at the starting gun

Even seasoned runners often fall into the trap of starting too fast. “The idea of ‘banking time’ in the early miles might feel smart, but it almost always leads to blowing up in the final 10K,” notes Flear. “Instead, aim for even pacing or a slight negative split, making sure to practise this strategy ahead of time.”

If your training has been structured properly, Flear says it will give you a clear picture of your true marathon pace. “Trust it,” he assures. “Running strong in the final miles and overtaking others feels far better and is far faster than clinging on with nothing left. Get your pacing right, and you’ll save minutes without running a step faster.”

Get some bouncy new kicks

Choosing which shoes to run a marathon in can be as confusing as figuring out your pacing splits. “Carbon plated shoes like the Nike Alphafly or Vaporfly really do make a difference, but only if your fitness is there to back it up,” says Flear. 

“They won’t carry you to the finish line, but if you’re marathon ready and well conditioned, they can take the edge off the fatigue in the later stages and give you a genuine performance boost.”

As he puts it: “Think of them as a legal advantage, worth a few minutes over the marathon distance.”

Scope the lay of the land

There’s nothing worse than turning up on race day and anxiously trying to get your bearings before the starting gun. “Make sure to do your homework before going into every race,” advises Becca Pizzi, race director of Runbuk’s Antarctic Ice Marathon.

“For example, I drive the course ahead of each race, so I know where the hills are, where the aid stations are positioned and what items are being offered at each checkpoint. Basically, you don’t want any surprises on race day,” says Pizzin, “especially if you’re planning to really go for it.”

Train in even the most miserable weather

Every runner hopes for cool temperatures and clear skies come race day, but the reality is, Mother Nature can be unpredictable.

“I train in cold conditions if I’m running a marathon in the snow, I run at all hours of the day if I’m preparing for an ultra, and I try to mix up the terrain and weather to be ready for anything race day throws at me,” Pizzi shares.

“Bad weather can be demotivating, but I make a point of getting out in the wind, rain and snow,” she continues, “because the more you expose yourself to different conditions, the less they’ll faze you when it counts.”

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Whether it’s an overflowing inbox, the relentless cycle of negative global events or the cost of living crisis, few of us are strangers to the effects of having too much on our plates, and it’s often easier said than done to tap out of the careers and responsibilities that are pushing us closer to burnout.

As such, many of us are now looking for small but effective ways to regulate our nervous systems and curtail our cortisol levels, in an effort to better manage our fractious, modern lives. Sure, you might not be able to quit your corporate 9-5 and jet off to a remote Greek island, but you can swap those cortisol-ramping HIIT workouts for gentler LISS sessions that don’t spike your adrenaline.

So when it comes to diet, are there certain foods we can prioritise to reduce the symptoms of stress – and how big of a difference do our nutrition choices actually make? We asked Form’s resident nutrition expert, Dr Adam, to chew over the facts.

First up, what exactly is cortisol and how is it linked to stress?

Cortisol is a glucocorticoid hormone released through your hypothalamic–pituitary–adrenal (HPA) axis, which is basically a direct line from your brain to your adrenal glands. It’s symbolic of stress because when your stress response fires up, that HPA axis triggers the release of cortisol.

It’s often labelled the ‘stress hormone’, but it’s not inherently bad. In fact, cortisol is essential for helping your body mobilise fuel – it plays a big role in glucose regulation, fat metabolism and your overall energy response. It only becomes problematic when levels stay chronically high or are released at the wrong times of day.

So timing matters when it comes to the release of cortisol?

Yes, timing and context are key. Cortisol naturally follows a circadian rhythm in our bodies  – it peaks in the morning to help you wake up and gradually declines throughout the day. If you’re constantly stressed, eating erratically, or not sleeping well, that rhythm gets disrupted.

Cortisol becomes an issue when it’s persistently high (as it’s a sign your stress response is firing regularly) or when it’s released at times when your body’s already flooded with glucose or insulin – that’s when you can start seeing issues like extra fat storage on the body, leading to weight gain, or glucose dysregulation, which can cause a wide range of health issues by damaging blood vessels and organs over time.

Can you actually lower cortisol through diet alone?

Diet definitely plays a part, but it’s only one piece of the puzzle. Because cortisol levels fluctuate so much throughout the day, it’s really hard to pinpoint exactly how much diet alone can change them.

That said, there’s evidence that people who follow healthier eating patterns tend to have lower cortisol overall; the Mediterranean diet is just one well studied example of this. The reason it may be effective at managing cortisol is probably down to the combination of factors: it’s higher fibre, full of healthy fats such as omega-3s, contains antioxidants from all the fruit and vegetables and has a general reduction in ultra-processed foods and saturated fat.

Generally, the whole foods you find in the Mediterranean diet are known to support metabolic health and reduce inflammation, both of which can help regulate cortisol indirectly.

Are there specific foods that are good for regulating cortisol?

Not really in isolation. You’ll often see lists online claiming that certain foods ‘lower cortisol’, but the evidence for these specific ingredients is fairly weak. Omega-3 fatty acids, fibre-rich foods that support the gut, and plenty of colourful fruit and vegetables are all beneficial – but it’s the overall dietary pattern that really matters.

We eat meals, not individual nutrients, so it’s the collective effect of your whole diet that counts.

And what about meal timing – does intermittent fasting help?

Essentially, there’s no one-size-fits-all rule when it comes to meal timing. There’s evidence to suggest that reducing your eating window can be helpful because it allows your body more time in a fasted state. For instance, eating over 10 hours instead of 12 or more.

Early time-restricted eating (where you finish your last meal earlier in the evening) seems slightly more effective than eating late too, but consistency is the thing that’s more important here. Constant snacking or eating late at night means you’re keeping your glucose and insulin levels up when cortisol is still active, which can make fat storage more likely, especially around the abdomen.

So, making sure your eating habits are aligned with your body’s natural rhythms can make a potentially meaningful difference to your cortisol levels.

What’s the takeaway for anyone looking to manage stress through diet?

Generally, I’d say to focus on the basics of eating mostly whole, unprocessed foods, getting enough fibre and protein, including healthy fats and trying to keep a regular eating pattern. If you’re looking for some rough guidelines, the Mediterranean diet is still the best-evidenced approach overall.

It’s also important to caveat that your diet alone won’t fix chronic stress, especially if the rest of your lifestyle is working against you – so take a look at your routine and see where you can remove or reduce overall stressors. 

The post Ask Dr Adam: Can You Lower Your Cortisol Levels Through Your Diet Alone? appeared first on Form - US.