Author: exprt.uk

Why Securing Your Race Place Early Can Shape Your Entire Season For many athletes, the journey toward peak performance does not begin with a training session or a nutrition plan. It starts with a clear commitment — choosing an event that provides structure, motivation, and purpose. Securing a place in a major competition can transform an abstract goal into a tangible objective, giving every workout and lifestyle decision greater meaning throughout the season. When you take the step of confirming your participation in a world-class event, you are not simply signing up for race day. You are setting the tone…

Last updated: February 2026 Quick answer: If you’re in weeks 5–12 on a GLP-1 journey, eating often starts to feel more predictable. Many people notice steadier appetite cues, fewer surprises with portions, and a routine that feels easier to repeat. In this guide, you’ll get a simple daily rhythm, protein-first food ideas, and practical meal categories you can rotate to stay consistent without overthinking it. This phase is often less about “getting through the adjustment” and more about building habits you can maintain. Many people do best with protein-forward choices, simple planning, and hydration between meals. By weeks 5–12, your…

We often say that words can hurt, but do we really take that seriously? In research, the harms of verbal abuse remain less well understood than those of physical abuse (Bellis et al, 2025), and policy and child protection efforts tend to focus more on reducing physical abuse, for example through restrictions on corporal punishment (Dube et al, 2023). Globally, around one in six children experience physical abuse (Whitten et al, 2024). Verbal abuse, however, may affect as many as one in three (Stoltenborgh et al, 2012), making it even more widespread. While physical abuse appears to be declining, verbal…

You will learn everything you need to know about wooden combs:Wooden combs are one of the simplest changes for hair benefitsWooden combs: pick the type that benefits your hair typeTop 15 hair benefits why you should make the switch today!Daily wooden comb care.Hair benefits and how to care for your wooden comb or brushRemoving grease build up on wooden hair toolsWooden combs are an essential part of my hair care routine and in this article, I share with you the Top 15 hair benefits why you should a wooden comb or brush. Hair is an essential part of our beauty…

Start your day off right with a protein-packed breakfast smoothie that’s filling, balanced, and seriously delicious. Made with fruit, oats, protein powder, almond milk, and a spoonful of peanut butter, this easy smoothie is rich in protein and fiber to help keep you full all morning long. I make this healthy smoothie weekly, especially on busy mornings or after a workout, because it’s quick, satisfying, and tastes like a treat while still feeling like a wholesome breakfast. Here’s why this smoothie is one of my go-to healthy breakfast ideas: Perfect flavor combo: Strawberry, banana, peanut butter, and vanilla protein powder…

Reason #1Many of these exercises I post aren’t necessarily movements that need to be included in one’s routine on a consistent basis. Most of them represent unique challenges that also happen to expose a variety of weaknesses, compensation patterns, imbalances, energy leaks, and dysfunctional movement patterns. With that said, most of these exercises have a variety of benefits that when periodically implemented into one’s routine can actually help correct and address these aforementioned issues. However, focusing on mastering the basics particularly with eccentric isometrics is the true key to successfully completing these unique and advanced movements. Including some degree of…

In this episode we discuss: The role of the microbiome in immune regulation Intestinal permeability (“leaky gut”) and its systemic effects Lipopolysaccharides and chronic inflammation The link between gut dysfunction and chronic diseases “Inflammaging” and the gut’s role in aging How modern life disrupts gut health Practical strategies to support the gut-immune axis Show notes: “Gut microbiota, intestinal permeability, and systemic inflammation: a narrative review” by Di Vincenzo, F., et al. “Oral supplementation with bovine colostrum decreases intestinal permeability and stool concentrations of zonulin in athletes” by Haląsa, M., et al. “Lactoferrin reduces the risk of respiratory tract infections: a…

When I began transference-focused psychotherapy (TFP) with my psychiatrist in 2005, I had to sign a contract. One of the items in the contract stated if I attempted suicide, my psychiatrist would do everything she could to save me, then she would terminate treatment. The contract acted as a deterrent until 2014, when at 53, I made a fourth suicide attempt 11 months after my father passed away. I wasn’t mourning him in the traditional sense. My brother and I had been sharing caretaking duties for several years and I expected to feel a sense of relief when he died.…

Tired of hearing about protein? Honestly, me too. Between the protein-fortified everything (protein water!) and the obsessive gram-counting, the whole conversation has gotten a little exhausting. Here’s what I know as a registered dietitian: Protein is not the end-all-be-all of nutrients. And you certainly don’t need to make a part-time job out of meeting a certain number of daily grams. Most people get more than enough protein. And yet. Since I started adding more protein to my breakfast, it’s made a difference. I feel fuller longer. My blood sugar doesn’t take a late-morning nosedive. And as someone who is firmly…

Smart snacks to keep you full and energized between meals When snack time hits, protein is your best friend. And 12 grams? That’s a smart sweet spot. It’s enough to help slow digestion, steady blood sugar and take the edge off hunger… so you’re not back in the kitchen 20 minutes later looking for round two. Adding protein between meals can also help keep energy steady, support muscle maintenance and prevent those late-day crashes that have you reaching for sugar or another cup of coffee. That’s where these recipes come in: each one delivers 12+ grams of protein, is simple…