In this free 40 page e-book we will discuss in detail one of the unique performance and training considerations for women — the menstrual cycle — starting with the basics on what is actually going on, all the way through to how we might tailor our exercise and nutrition so that we can get the best out of ourselves on any day of our cycle.

We will also look into hormonal contraception including how it works, the different options available and the positive and negative implications of each type.

E-book contents:

• Female-specific performance and training factors
• Menstrual cycle 101
• Tailoring your exercise performance and training to your menstrual cycle
• The menstrual cycle and nutrition
• The effect of hormonal contraception on athletic performance

The e-book is 40 pages of easy to understand and actionable advice grounded in science. Sign up below to download immediately on the next page when you hit ‘Yes, I’m in!’

By signing up you’ll receive the e-book as described, and you’ll also join our community where we put out interesting and useful advice on a weekly email basis. You can opt-out from any of this communication at any time by clicking the link at the bottom of emails or by contacting us. We will never share your email. Happy learning!

Please check your spam folder if you don’t receive within a few minutes and add us to your safe senders!

Kelly McNulty is a PhD candidate at Northumbria University investigating the effect of the menstrual cycle and hormonal contraceptive use on athletic performance, as well as the adaptation to and recovery from training. She is also host of podcast ‘the period of the period’ and can be found on instagram @periodoftheperiod and twitter @periodofperiod.

The post Learn How To Tailor Your Workouts and Nutrition Around Your Menstrual Cycle appeared first on Form - US.

The result is a barrage on our sensitive skin, dry hair and weak nails. According to Allergy UK, up to 15 million people in the UK now suffer from some form of eczema, while acne affects around 50 million Americans annually.

This can really take a hit on our confidence leading us to constantly search for the next best thing to fix it. In most cases though the products we find can actually make our conditions worse. It’s a vicious cycle and one that’s best avoided by developing a deeper understanding of how our skin, hair and nail health works. In this six day course we cover all the fundamental basics, from the irritants and ingredients to avoid to the vital role our nutrition plays in it all.

Topics covered are:

• Day 1. Understanding Your Own Skin
• Day 2. Irritants: What Skincare Ingredients Should You Avoid?
• Day 3. How To Look After Your Skin Inside And Out
• Day 4. How General Wellbeing Impacts Your Skin Health
• Day 5. Bad Hair Day? Here’s How To Boost Your Hair Health
• Day 6. The Natural Nail Salon: Understanding Our Nails’ Needs

Each day’s email is around 1000 words of easy to understand and actionable advice grounded in science. Sign up below to start receiving straight to your inbox.

By signing up you’ll receive the course by email as described, and you’ll also join our community where we put out interesting and useful advice on a weekly email basis. You can opt-out from any of this communication at any time by clicking the link at the bottom of emails or by contacting us. We will never share your email. Happy learning!

Please check your spam folder if you don’t receive within a few minutes and add us to your safe senders!

The post Sign up To Our Natural Beauty Email Short Course Here appeared first on Form - US.

Over the course of seven daily emails, let Dr. Aria Campbell-Danesh, DClinPsy, a psychologist and behaviour change expert, introduce you to the science behind sustainable weight loss. Take practical steps, including creating an actionable plan, to help you maintain the positive behaviour patterns that will make a lasting impact on your health and wellbeing

Topics covered are:

• Day 1. Introduction to Sustainable Weight Loss
• Day 2. The Psychology of Nutrition
• Day 3. Setting the Most Effective Goals
• Day 4. How to Achieve Your Goals
• Day 5. Maintaining Motivation
• Day 6. Forming Healthy Habits
• Day 7. Overview: A Blueprint for Sustainable Weight Loss

Each day’s email is around 1000 words of easy to understand and actionable advice grounded in science. Sign up below to start receiving straight to your inbox.

This course has been prepared from information in Dr. Campbell-Danesh’s contributing chapter ‘The Psychology of Health-Related Behaviour Change’ in the medical book ‘A Prescription for Healthy Living’ (Elsevier Publishing, 2021).

By signing up you’ll receive the course by email as described, and you’ll also join both Form’s and Dr Aria’s email communities. You can opt-out from any communication at any time by clicking the link at the bottom of emails or by contacting us. We will never share your email. Happy learning!

Please check your spam folder if you don’t receive within a few minutes and add us to your safe senders!

The post Sign up To Our 7-Day Course on Sustainable Weight Loss appeared first on Form - US.

• Day 1: Why do we breathe?
• Day 2: Are you breathing correctly?
• Day 3: Stress and your breath.
• Day 4: What is breathwork?
• Day 5: Four different breathwork techniques to try at home

The post Learn How To Breath Better With This Email Short Course appeared first on Form - US.

Written by our Head of Nutrition, Dr Adam Collins, PhD Nutritionist and Director of the MSc Nutrition at the University of Surrey, over the course of five daily emails we’ll aim to introduce you to the basics of the ketogenic diet, from its origins to the biochemistry said to induce a metabolic advantage, plus performance and mental benefits.

First used as a treatment for epilepsy, with trials recorded in the 1920s, the keto diet has gone through many developments in the time between then and becoming one of nutrition’s most searched subjects. By and large, it has become immensely popular as a tool to lose weight and shed body fat, but as we’ll uncover in our course, the reasons for may not quite align with what the literature generally tells us.

As with any diet, this one has its share of die-hard backers who won’t hear a bad word said about it, and those approaching with more caution. Our course takes both sides into account in five, easy-to-digest emails grounded in science and written by an expert of the field.

Topics covered in our keto course are:

• Day 1: What is the keto diet?
• Day 2: How does the keto diet work?
• Day 3: Proven benefits of the keto diet
• Day 4: Criticisms of the keto diet
• Day 5: The future of keto

Each email is between 800 and 1,200 words, and you should leave with a much better understanding of whether the keto diet is right for you. Sign up below to receive the course to your inbox for free.

By signing up you’ll receive the course by email as described, and you’ll also join our community where we put out interesting and useful advice on a weekly email basis. You can opt-out from any of this communication at any time by clicking the link at the bottom of emails or by contacting us. We will never share your email. Happy learning!

Please check your spam folder if you don’t receive within a few minutes and add us to your safe senders!

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Check out all our free email series’ and short courses, including Intermittent Fasting, Stress & Chrono Nutrition, here.

The post Sign up to Our Email Short Course on the Keto Diet appeared first on Form - US.

Over four weeks, an email a day will focus on anything from specific nutritional upshots of a plant-based diet to veganism’s ever-growing cultural impact, while also offering helpful tools to motivate you along the way such as how to deal with your non-vegan friends.

For meal inspiration, we’ll provide a versatile weekly vegan plan in collaboration with Mindful Chef and BOSH!, which does an excellent job of showing how plant-based breakfasts, lunches and dinners needn’t compromise on taste or inventiveness.

Sign up below for a useful nugget of information (tempeh, not chicken!) in your inbox every day for the next 28 days.

By signing up you’ll receive the course by email as described, and you’ll also join our community where we put out interesting and useful advice on a weekly email basis. You can opt out from any of this communication at any time by clicking the link at the bottom of emails or by contacting us. We will never share your email. Happy learning!

Please check your spam folder if you don’t receive within a few minutes and add us to your safe senders!

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Discover more of our email short courses, such as our Dr Adam Collins PhD course on Chrono Nutrition, here.

The post 28 Days of Plant Power | An Email Series for New Vegans appeared first on Form - US.

Written by Renato Boemer, a chartered member (MBPsS) of the British Psychological Society with a degree in psychological and behavioural sciences from the University of Cambridge, over the course of five daily emails we’ll aim to introduce you to the basics of stress and its crucial role in our physical and mental health.

Nobody is immune to the effects of stress, and it has much more impact on our day-to-day wellbeing than many of us may think. Indeed, The Mental Health Foundation reports 74% of the UK population to have at one point experienced an overwhelming amount of stress, in part contributing to alcohol dependency, depression or suicidal thoughts.

Boemer’s study of stress has looked at everything from our immunological response to the extent by which stress can be harnessed for performance enhancement, as well as tried and tested stress management techniques. In this course, the topics covered are:

• Day 1. Introduction to Stress
• Day 2. Stress and the Immune System
• Day 3. Eustress
• Day 4. Stress, Anxiety & Depression
• Day 5. Coping with Stress

Each day’s email is 1,000 – 1,200 words of easy to understand information, grounded in science and written by an expert of the field.

Sign up below to receive the course to your inbox for free.

By signing up you’ll receive the course by email as described, and you’ll also join our community where we put out interesting and useful advice on a weekly email basis. You can opt out from any of this communication at any time by clicking the link at the bottom of emails or by contacting us. We will never share your email. Happy learning!

Please check your spam folder if you don’t receive within a few minutes and add us to your safe senders!

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Discover more of our email short courses, such as our Dr Adam Collins PhD course on Chrono Nutrition, here.

The post Sign Up to Our Email Short Course on Stress appeared first on Form - US.

Increasingly, being less animal-dependant is promoted as the single most effective move towards a healthier future on an individual and planetary basis. At Form, we understand that a change on this scale is not without dedication and compromise. A simple switch that needn’t involve any real restraint whatsoever, though, lies at the bottom of your protein shaker.

Over five daily emails, our #NoWhey series looks at the key reasons why removing whey protein from your diet could do a world of good. Should the content of our series also make you rethink your meat and dairy consumption habits, better still!

The topics covered in the series are:

• Day 1: #NoWhey for your health
• Day 2: #NoWhey for your training
• Day 3: #NoWhey for the planet
• Day 4: #NoWhey for the animals
• Day 5: #NoWhey for transparency

Each day’s email uses the latest research to make a case for using a protein supplement that’s healthier, kinder and an all-round more sensible choice than whey.

Sign up below to receive the course. By signing up, not only will you receive the course by email as described above, you’ll also join our community where we put out interesting and useful advice on a weekly email basis. You can opt out from any of this communication at any time by clicking the link at the bottom of emails or by contacting us. We will never share your email. Happy learning!

Please check your spam folder if you don’t receive within a few minutes and add us to your whitelist.

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Illustrations by Niamh Power

The post Sign Up to Our #NoWhey Email Series appeared first on Form - US.

Written by our Head of Nutrition, Dr Adam Collins, PhD Nutritionist and Director of the MSc Nutrition at the University of Surrey, over the course of 5 daily emails we’ll aim to introduce you to the basics of Chrono Nutrition, how it works and how you can implement for positive change in your life.

We are all familiar with the regularity of time, as sure as day follows night. The predictability and repeatability of this phenomenon means that most organisms possess an internal biological timer that is aligned to and anticipates these daily changes. These biological timers are crucial, not just to tell the organism what time of day it is, but also to govern both behaviour and physiology to prepare, coordinate and optimise almost all biological processes.

These internal cycles of change are referred to as “circadian rhythms” and involve the switching on and switching off of thousands of genes in harmony, which in turn control changes in the production and release of proteins, enzymes, hormones and neurotransmitters, all impacting upon metabolism. The study of such cyclical, physiological phenomena is collectively termed chronobiology.

In this course we look at the impact of chronobiology on nutrition. Chrono Nutrition. Topics covered are:

• Day 1. Introduction
• Day 2. Understanding Body Clocks
• Day 3. Rhythm – Why Timing Matters
• Day 4. Entrainment – What and When
• Day 5. Putting it all Together

Each day’s email is 600-1000 words of easy to understand and actionable advice, grounded in science and written by an expert of the field.

Sign up below to receive the course. By signing up you’ll receive the course by email as described above. You’ll also join our community where we put out interesting and useful advice on a weekly email basis. You can opt out from any of this communication at any time by clicking the link at the bottom of emails or by contacting us. We will never share your email. Happy learning!

Please check your spam folder if you don’t receive within a few minutes and add us to your safe senders!

The post Chrono Nutrition Short Course appeared first on Form - US.

Written by our Head of Nutrition, Dr Adam Collins, who helpfully is a PhD in Body Composition, over the course of 5 daily emails we’ll aim to introduce you to the basics of body composition, what it is and how you can change and influence it. Whether we realise it or not – most of our fitness, health and aesthetic goals come back to body composition. It’s a topic everyone should understand.

Topics covered are:

• Day 1. Introduction to Body Composition
• Day 2. The Basics of Gaining Muscle
• Day 3. The Basics of Losing Fat
• Day 4. How to Measure Body Composition
• Day 5. Body Composition – A Summary

Each day’s email is 600-1000 words of easy to understand and actionable advice, grounded in science and written by an expert of the field.

Sign up below to receive the course. By signing up you’ll receive the course by email as described above. You’ll also join our community where we put out interesting and useful advice on a weekly email basis. You can opt out from any of this communication at any time by clicking the link at the bottom of emails or by contacting us. We will never share your email. Happy learning!

Please check your spam folder if you don’t receive within a few minutes and add us to your safe senders!

The post Body Composition Short Course appeared first on Form - US.