It is really disappointing to see misinformation about paracetamol in pregnancy all over my social media feeds. The White House press release makes it sound like studies on paracetamol use during pregnancy are unbiased, but that is simply not true. All of these studies carry bias because they are retrospective or case-control, and many depend on recall, which is bias by definition.

Some reports pick apart studies that found no link, like sibling studies, but do not hold the same standard for studies that suggested an association. Even studies claiming to control for confounders often did not. Terms like “fever” and “infection” were frequently undefined, and chart reviews skew the data because fever or pain is almost always documented when paracetamol is given but not when it is not.

The best evidence comes from JAMA 2024 (PMID: 38592388). Researchers followed over 185,000 children exposed to paracetamol in utero and found no association between maternal paracetamol use and neurodevelopmental disorders such as autism or ADHD when correct analyses were performed. When multiple pain relievers were evaluated, all initially showed associations with neurodevelopmental disorders, but these disappeared in sibling-control analyses, pointing strongly to genetics as the main driver.

Studies that suggest a link have serious flaws. They fail to control for all confounders, which makes it look like paracetamol is associated with autism when it is not. Even if there were a link, the difference in autism rates between those who used paracetamol and those who did not is very small. The vast majority of pregnant people who took paracetamol did not have children with autism.

Paracetamol is safe for pregnancy when used as recommended, at the lowest effective dose for the shortest necessary time under the guidance of your doctor . It is the standard of care for treating pain or fever in pregnancy and can be used alongside other medications and under the guidance of your consultant. Uncontrolled fever above 100.4°F in the first trimester increases risks like miscarriage, neural tube defects, congenital heart issues, stillbirth, and preterm delivery. Managing fever safely during pregnancy is far more important than avoiding medication based on speculation, and guidance should be from your doctor.

It is even more frustrating when messaging from the Trump administration tells pregnant people to just “tough it out.” As someone who has been through three pregnancies myself, I know how dangerous and unrealistic this is. I took paracetamol in all three. I experienced pre-eclampsia in my first pregnancy, a painful PUPPP rash in my third trimester, ongoing pelvic pain, and a few low-grade fevers from everyday illnesses at home just to name a few issues I had. Paracetamol, used alongside other medications and under the guidance of my consultant for a couple of other health conditions I had, allowed me to manage these issues safely and get through my pregnancies without unnecessary suffering or danger to me or my babies.

Pregnancy changes your body. Blood volume nearly doubles, the heart works harder, and organs shift to make room for a growing baby. Symptoms that might seem minor, like swelling, headaches, or pain, can be signs of serious complications such as pre-eclampsia. Messaging that tells mothers to tough it out sends the harmful message that their pain and concerns are not worth addressing. Multiple studies show that when people feel their concerns will be dismissed, they often delay seeking care. Delaying care in pregnancy can be dangerous for both mother and baby.

Pregnant people deserve validation, respect, and timely care. Your comfort and health matter. You should never feel like you have to endure pain or symptoms because someone thinks you need to be “tough enough.” If you are uncomfortable, in pain, or unwell, speak with your consultant or doctor. Being proactive is always better than ignoring symptoms.

Bottom line, paracetamol in pregnancy is safe and does not cause autism or ADHD going by the current research . Neurodevelopmental disorders are multifactorial, with genetics playing the leading role. Pregnancy is hard enough without messaging that tells you to suffer in silence. Pregnant people already have enough to worry about without adding unnecessary fear about taking paracetamol. Please talk to your doctor or consultant about any concerns you have and they can give you informed advice and tailor it to your circumstances.

Follow me on Instagram for more: @sarahcurranfitpro

Living with polycystic ovary syndrome (PCOS) can feel overwhelming. Irregular cycles, stubborn weight, skin issues, and constant fatigue can make it seem like your body is working against you. Add in the endless advice online, and it is easy to feel lost about where to even start.

PCOS management does not have to be confusing. Research consistently shows that lifestyle is the foundation, medications can be layered in when needed, and exercise is one of the most powerful tools available. When these are combined in a way that works for you, it is possible to manage symptoms, reduce long-term health risks, and feel more in control of your health.

Let’s look at what actually makes a difference.

Lifestyle: Building Your Foundation

Lifestyle changes are always the starting point for PCOS. This is not about quick fixes or cutting everything out of your diet. It is about building habits that support hormones, energy, and overall wellbeing.

Nutrition That Supports Hormones

There is no single “PCOS diet” that works for everyone, but there are eating patterns that have been shown to help. Diets based on whole foods, plenty of vegetables, lean proteins, and high-fiber carbs can improve insulin sensitivity and energy levels. Approaches such as the Mediterranean diet, anti-inflammatory eating, or lower glycemic index foods have strong evidence behind them.

It often helps to focus less on what to remove and more on what to add. Extra vegetables, protein at each meal, and wholegrain or fiber-rich carbohydrates can help regulate blood sugar and support hormone balance.

Supplements like inositol and vitamin D are promising, but they are best seen as supportive tools rather than stand-alone solutions.

Moving Your Body

Exercise is one of the best tools for managing PCOS. It improves insulin resistance, supports cycle regulation, helps with mood, and builds long-term health. Both aerobic training and resistance training are effective, and combining the two may be the most powerful approach.

The type of exercise matters less than consistency. The best form of movement is the one you enjoy and can maintain.

Sleep and Stress

Poor sleep and high stress can worsen insulin resistance and hormone imbalance. For women with PCOS, this can make symptoms feel even harder to manage. Setting a regular sleep routine, switching off screens before bed, and finding ways to manage stress such as yoga, journaling, or mindfulness can all play a part in supporting hormone balance.

Medications and Extra Support

For many women, medications are added to lifestyle changes to help manage symptoms.

• Metformin is commonly prescribed to improve insulin sensitivity and support cycle regulation.
• Combined oral contraceptives (COCs) are the first choice for regulating cycles and reducing symptoms of high androgens such as acne or excess hair growth.
• Anti-androgens such as spironolactone may be prescribed when acne or hirsutism remain problematic.
• Ovulation induction medications such as letrozole or clomiphene are used when fertility is the main goal, with letrozole now considered the preferred first-line option.

Newer medications are being studied. GLP-1 receptor agonists, which are already used for diabetes and weight management, are showing promising results in women with PCOS. Other drugs like SGLT2 inhibitors and DPP-4 inhibitors may also help, but more research is needed before they become standard treatments.

In cases of severe obesity and metabolic complications, bariatric surgery may be considered when other strategies have not been successful.

Exercise and PCOS: What the Research Shows

Exercise is one of the most effective strategies for PCOS because it improves both metabolic and reproductive outcomes. Different types of training each have their own benefits.

Aerobic Exercise

Moderate to vigorous aerobic activity such as brisk walking, cycling, or running improves insulin sensitivity, lowers waist circumference, and helps regulate cycles. The more consistent the activity, the better the results.

Resistance Training

Resistance training builds lean muscle mass, which is particularly valuable for women with PCOS. More muscle means better glucose metabolism, more strength, and improved body composition. Research also suggests resistance training may help lower testosterone levels and improve menstrual regularity.

Another big benefit is mental health. Women who train with weights often report improvements in confidence, mood, and quality of life.

High-Intensity Interval Training (HIIT)

HIIT is especially effective for improving insulin resistance, aerobic capacity, and body composition. It can be time-efficient, which makes it appealing for women who struggle to fit exercise into their week. For those with higher metabolic risk or poor fitness at baseline, HIIT can deliver strong improvements.

Putting It Together

• HIIT often provides the biggest improvements in insulin sensitivity and aerobic fitness.
• Resistance training is excellent for strength, muscle mass, body composition, and hormone balance.
• Aerobic exercise supports cardiovascular and metabolic health.
• Combination training offers a balance of all these benefits.

The best approach is the one that fits into your lifestyle. Variety often works best, especially if it helps you stay consistent.

Final Thoughts

PCOS is a lifelong condition, but it does not have to define your life. The strongest evidence supports starting with lifestyle changes: nutrition, exercise, sleep, and stress management. Medications can then be added based on your symptoms and goals, and new therapies are emerging that may expand options further.

Exercise deserves a central place in every PCOS care plan. Whether it is resistance training, aerobic activity, or HIIT, regular movement improves insulin sensitivity, reproductive function, and mental health. The benefits go far beyond weight management. Exercise can help you feel stronger, more energetic, and more in control of your health.

If you are ready to learn more about exercise, nutrition, and evidence-based strategies for managing PCOS, come join me over on Instagram @sarahcurranfitpro where I share practical tips you can use every day.

As someone who has always been deeply passionate about health, fitness and nutrition, I have taken many courses over the years to strengthen my knowledge and coaching practice. But starting the Mac Nutrition Uni (MNU) course feels different. It is world-renowned for its evidence-based approach, and being just a few weeks in, I can already see how much it is going to shape not only my work but also how I support others in reaching their goals.

I am currently coming into my third week of the course, and already it has challenged me to think more critically and to apply research in a practical way. For me, that is the exciting part. Learning is never just about memorising facts. It is about being able to break down complex topics and use them to help real people make real progress. That has always been something I have loved: taking information, simplifying it, and sharing it in a way that makes sense. It is one of the reasons I enjoy teaching and tutoring so much. Seeing someone’s lightbulb moment when everything clicks is incredibly rewarding.

Since completing my MSc in Exercise and Nutrition, the science in our field has advanced even further. New studies, insights, and practical applications are constantly emerging, and I want to stay up to date so that I can provide the best, most evidence-based guidance to the people I work with. MNU is helping me do exactly that, building on my existing knowledge while keeping me at the forefront of current nutritional science.

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What the Course Covers

Over the next thirteen months, MNU takes us through an impressive curriculum that blends science with practical application. We are covering everything from research methods (a foundation for understanding what truly makes evidence reliable) to the intricacies of biochemistry, digestion and the endocrine system. It is the kind of content that underpins all of nutrition, and I know it will refine how I explain and apply these concepts to the people I work with.

The programme is not just about theory. It dives into real-world issues that so many people face. Topics include:

• Energy balance and energy systems which are the fundamentals behind fat loss, muscle gain and performance.
• Nutrition myths including gluten, organic foods, sweeteners and more.
• Dietary approaches that ask the big question: Is there really an optimal diet for human health?
• Macronutrients in detail such as protein, carbs and fats, with all their metabolic pathways.
• Vitamins, minerals and hydration which are essential but often overlooked parts of performance and health.

Later in the course, it shifts towards more applied and specialised topics such as:

• Gut health and IBS which can make or break someone’s quality of life.
• Pregnancy nutrition, obesity management and elderly nutrition showing just how broad and inclusive evidence-based practice can be.
• Chronic conditions like diabetes, PCOS and cardiovascular disease.
• Eating disorders and the role professionals can play in supporting people safely and responsibly.
• And of course, the part that excites me most, performance nutrition which covers endurance athletes, team sports, weight-making strategies and bodybuilding prep.

It is clear that this is not a course that skims the surface. Each week, lectures range from an hour to nearly two, all designed to build depth of understanding while encouraging us to think critically.

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Why It Matters to Me

For me, MNU is not just another qualification to tick off the list. I have always believed that nutrition and lifestyle are the foundation of long-term results whether someone’s goal is improving their health, recovering from training or stepping on stage. I have trained in Muay Thai, worked with people across fitness and beauty, and have always been fascinated by how the smallest changes in nutrition can create meaningful, sustainable results.

What makes MNU special is its emphasis on an evidence-based approach. The world of nutrition is crowded with misinformation, quick fixes and bold claims. I want to stand apart by cutting through that noise, giving people clarity, and helping them make decisions that genuinely improve their health and performance.

I also know from my own coaching and teaching experience that knowledge is only powerful when it is applied well. That is why I love tutoring and supporting others on their learning journeys. There is something incredibly fulfilling about guiding someone, not just giving them the “what” but helping them understand the “why” behind it all. This course is giving me even more tools to do exactly that.

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Looking Ahead

As I progress through MNU, I will be sharing insights and reflections along the way. Not only does it help me cement my own learning, but I also know that for many people, nutrition can feel overwhelming. If I can take what I am learning and explain it in a way that is simple, relatable and practical, then it is not just me who benefits, it is everyone I work with.

The next year is going to be packed with everything from the biochemistry of metabolism to the psychological and social aspects of eating behaviours. I am particularly excited about the modules on performance nutrition and body composition strategies, as they tie in so closely with my passion for fitness and helping people perform at their best.

At the same time, I know that the modules on chronic conditions and population-specific nutrition will broaden my ability to support people at different stages of life, with different needs and challenges. That is something I care deeply about, ensuring that the science is not just for athletes or professionals, but for anyone who wants to improve their health.

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A Journey of Learning and Sharing

If there is one thing I have learned so far, it is that evidence-based nutrition is not about finding the perfect diet or the one right way to do things. It is about understanding the principles, the context and the individual. It is about looking at the research critically and then applying it in a way that works in the real world.

That is why I am so glad to be on this journey with MNU. It aligns perfectly with my belief that learning never stops, and that the more I understand, the more I can give back whether that is through coaching, teaching or simply sharing knowledge with others.

Three weeks in, and I already feel like I have grown. I cannot wait to see where I will be in thirteen months’ time, both personally and professionally. But one thing is for certain, this course is not just about me. It is about using what I learn to help others, to make nutrition less confusing, more empowering, and a tool that anyone can use to reach their goals.

If you would like to follow along with my journey and get practical, evidence-based tips on nutrition and fitness, you can find me on Instagram at @sarahcurranfitpro where I share my learning in real time.

Why Postpartum Weight Gain Is Normal

Your body has just done something incredible. Carrying a baby, giving birth, and adjusting to life with a newborn is a huge physical and emotional journey. It is also completely normal to hold onto some extra weight during this time.

I want to be honest with you , I gained a lot of weight after my pregnancies. It was frustrating at times, but I learned that giving yourself time and grace is essential. You did not grow a baby overnight, so you will not lose the weight overnight either.

Studies show that around three in four women are heavier one year after giving birth than they were before pregnancy, and many carry some of that weight for years. That does not mean you have done anything wrong. It simply reflects the natural changes your body goes through.

The good news is that with the right support, gentle routines, and realistic expectations, it is possible to feel strong, confident, and healthy again in a way that works for both you and your new lifestyle.

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What Can Influence Postpartum Weight

Every woman’s journey looks different, but these are some of the most common factors that play a role:

Gestational Weight Gain

The amount of weight gained during pregnancy is the biggest predictor of how much might remain afterward. Your body needed that weight to nourish your baby.

Pre-Pregnancy Body Weight

Your starting point before pregnancy can affect how easily weight comes off, but it is only one piece of the picture.

Sleep and Lifestyle

Broken sleep, quick snacks between feeds, and less time for exercise are part of the reality of new motherhood. These factors can naturally make weight loss slower.

Breastfeeding

For some women, breastfeeding supports weight loss. For others, it has little effect or even makes them hungrier. Both experiences are normal.

Stress and Mental Health

Caring for a newborn is wonderful but can also feel overwhelming. Stress, low mood, or anxiety can all impact appetite, energy, and motivation.

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Why Supporting Your Health Matters

Holding onto some weight after birth is not a failure. Caring for your body now can support your long-term health and energy. Research shows that carrying extra postpartum weight for years can increase the risk of health issues such as type 2 diabetes, heart disease, or complications in future pregnancies.

More importantly, looking after your body helps you feel stronger, more energised, and better able to enjoy this new chapter of life with your baby.

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Body Image and Self-Compassion

It is easy to feel pressure when social media is full of “bounce back” stories, but the reality is that healing takes time. Your body has achieved something extraordinary. Instead of looking at your reflection with criticism, try seeing it as a reminder of your strength.

When I was recovering from my pregnancies, I had to remind myself that patience and self-compassion were more powerful than any diet or quick fix. Weight loss will happen in its own time. Celebrate the little wins along the way.

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Supportive Strategies for Postpartum Weight Loss

Healthy weight loss after pregnancy is not about rushing or pushing yourself. It is about small, realistic changes that fit into your life.

Combine Nourishing Food and Gentle Movement

The best results come from balancing healthy eating with physical activity. Simple meals built around lean protein, whole grains, fruit, and vegetables, plus short walks or bodyweight workouts, are enough to make a difference.

Track What Works for You

Keeping a gentle record of meals, steps, or even moods can help you notice patterns. It is not about perfection, it is about building awareness.

Ask for Support

Whether it is from a partner, family member, friend, or coach, having support makes the process more enjoyable and sustainable.

Try Flexible Tools

Apps, online programs, or short follow-along workouts can be lifesavers when you cannot get out to a class or gym.

Pair Breastfeeding With Light Activity

If you are breastfeeding, combining it with light daily movement can help with gradual weight loss without affecting your supply.

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Everyday Habits That Make a Difference

Think of this stage as building small daily wins rather than chasing fast results.

• Move a little each day, even if it is a stroller walk
• Add protein and fibre to meals to feel satisfied
• Rest when you can, naps count
• Do not skip meals, balanced snacks keep energy steady
• Build your circle of support and lean on it

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The Role of Community Support

Surrounding yourself with other mums or women on similar journeys can make all the difference. Sharing wins, struggles, and encouragement keeps motivation high. Whether it is in person or online, being part of a supportive community reminds you that you are not alone.

I share daily tips, encouragement, and realistic strategies for women balancing fitness, health, and family life on my Instagram @sarahcurranfitpro. If you are looking for guidance and a positive space to learn, connect with me there.

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Safe and Sustainable Progress

The safest approach is slow and steady. Aim for no more than half to one pound per week once you have had clearance from your healthcare provider. And just note on this point too, six weeks after birth is thrown around a lot for women to get back to normal, but not everyone is ready at this early stage. Listen to your body and give yourself the time you need and deserve, don’t pile pressure on yourself at this special time or feel like you have to throw yourself into a demanding routine.

Remember, the goal is not to bounce back. It is to create a way of eating, moving, and living that helps you feel good in your own skin.

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How Long Does It Really Take?

Every woman’s timeline is unique. Some may feel back to their pre-pregnancy weight within a few months, while for others it can take a year or longer. Both are perfectly normal. Progress is not about how fast you get there but about building healthy habits that last.

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A Final Word of Encouragement

Your postpartum body tells the story of everything you have achieved, from pregnancy to giving birth to caring for your baby. It deserves patience, kindness, and respect.

Weight loss does not need to be rushed. Celebrate the small steps, such as an energising meal, a short walk, or an extra hour of rest. Each one moves you closer to feeling more like yourself again, not the old you but the stronger, wiser, more resilient version you have become.

If you found this helpful, save it for later and share it with another new mum who might need a little encouragement today. For more tips, simple strategies, and supportive advice, join me on Instagram at @sarahcurranfitpro.

If you’ve ever tried to lose weight, you know it is rarely just about eating less or moving more. Sustainable weight loss is a combination of smart nutrition, regular physical activity, mindset strategies, and, when needed, medical or surgical interventions. Let’s break down what works, why it works, and how to make it stick without relying on extreme diets or short-term solutions.

Core Strategies for Weight Loss

1. Dietary Changes: Create an Energy Deficit

Weight loss always comes down to one fundamental principle: consuming fewer calories than your body uses. That is your energy deficit. No single diet works for everyone. Both low-fat and low-carb approaches can be effective if they reduce total calorie intake.

Protein is particularly powerful. High-protein diets help preserve muscle during weight loss and support satiety, making it easier to stick with a lower-calorie plan. Timing your meals can also make a difference in that it can avoid you getting too hungry and over eating. Having a larger breakfast and avoiding late-night eating has been linked to better results for some people as it can help with staying in a calorie deficit. Many people struggle with over eating at night and it can be a hard habit to change if your routine is sitting down in front of the television with junk food to wind down at night.

Practical tip: track what you eat for a few weeks. You do not need to obsess over every gram, but understanding your intake helps you create a realistic calorie deficit without feeling deprived.

2. Physical Activity: Move More, Preserve Muscle

Exercise is critical, not just for burning calories but also for maintaining lean muscle and supporting metabolism. Aerobic activities like walking, cycling, swimming, or running are excellent for weight loss, while resistance training preserves muscle mass and improves body composition.

The best results come when you combine both. Regular cardio plus strength training enhances long-term outcomes. Exercise also improves mental health, stress management, and sleep quality. These factors all influence weight management.

Practical tip: aim for at least 150 minutes of moderate aerobic exercise per week, plus 2 to 3 resistance sessions targeting all major muscle groups.

3. Behavioral and Psychological Support

Weight loss is not just a physical challenge. It is a mental one. Strategies like self-monitoring, goal setting, and cognitive behavioral approaches consistently improve adherence and outcomes.

Simple habits make a big difference. Tracking meals, using smaller plates, managing problem foods, and identifying triggers for overeating can all help. Support from friends, coaches, or online communities increases accountability and motivation.

Practical tip: pick one behavioral strategy at a time. Start tracking meals for a week, then add consistent weighing or daily step goals. Layering strategies gradually is more sustainable than trying to overhaul everything at once.

4. Medical and Surgical Interventions

For some people, lifestyle changes alone are not enough, especially with severe obesity or underlying medical conditions. Anti-obesity medications can help manage appetite, while bariatric surgery offers the most substantial long-term weight loss for select patients.

These approaches require ongoing lifestyle changes, behavioral support, and medical supervision to maintain results. When combined with nutrition, exercise, and consistent habits, they can be transformative for those who need them.

Weight Loss Maintenance: The Real Challenge

Losing weight is one thing. Keeping it off is another. Long-term maintenance is challenging, but research shows it is achievable with consistent strategies.

1. High Physical Activity

Successful maintainers usually exercise at least one hour a day. Regular activity of around 200 to 300 minutes per week of moderate-intensity exercise helps prevent weight regain and supports overall health.

Think beyond the gym. Walking meetings, cycling to work, or family activities all count. Consistency is key, making movement a daily habit.

2. Smart Dietary Habits

Dietary vigilance remains crucial. Those who maintain weight loss often eat breakfast regularly, and prioritize higher protein intake.

Protein supports satiety and muscle maintenance, and also helps to maintain muscle mass, while regular meals help regulate appetite and reduce the risk of late-night snacking which can lead to over eating and a surplus of calories overall. Fiber-rich foods and minimally processed options are helpful but less critical than overall calorie balance.

3. Behavioral and Psychological Techniques

Maintenance requires ongoing self-monitoring. Regular weighing, logging meals, and quickly returning to healthy habits after lapses are common traits among successful maintainers.

Extended behavioral support through coaching, monthly group sessions, or online communities significantly improves outcomes. Motivation, self-efficacy, and a positive body image also predict long-term success.

4. Medical and Surgical Support

Even after surgery or with medications, maintenance depends on lifestyle. Anti-obesity drugs or bariatric procedures support weight loss but do not replace the need for consistent nutrition, exercise, and behavioral strategies.

Putting It All Together: A Personalized Approach

The best results come from a multifaceted, individualized plan:

• Diet: Focus on creating a sustainable calorie deficit, prioritizing protein, and maintaining regular meal timing to avoid hunger that might make it harder to stick to your calorie deficit.
• Exercise: Combine aerobic and resistance training, aiming for consistency over intensity alone.
• Behavioral support: Self-monitoring, goal setting, and cognitive behavioral strategies improve adherence.
• Medical options: Use pharmacotherapy or surgery when lifestyle changes are not enough, under professional guidance.

Weight loss is a marathon, not a sprint. Short-term extreme diets may work temporarily, but long-term success relies on building habits you can maintain. Relapse is normal. The difference is how quickly you get back on track.

Key Takeaways

1. Calories matter most, but the way you get them, including protein, and nutrient quality, also affects adherence and health.
2. Move regularly: mix cardio and strength training for optimal results.
3. Support your mind: behavioral strategies and professional or peer support increase success.
4. Maintenance is proactive: ongoing activity, dietary vigilance, and self-monitoring are essential.
5. Personalize your approach: no single diet or exercise routine works for everyone. Experiment, track, and adjust.

Remember, sustainable weight loss is not about perfection. It is about consistency, evidence-based strategies, and creating a lifestyle that works for you. The more personalized and multifaceted your approach, the more likely you are to achieve long-term success.

For more tips, advice, and evidence-based strategies for weight loss and fitness, follow me on Instagram at @sarahcurranfitpro.

When most people think about living longer, they think of cardio, like walking, running, or cycling. And while aerobic exercise is fantastic for heart health, research shows that strength training is equally important for longevity. Lifting weights is not just about appearance. It helps build a body that functions well for decades, maintains independence, and supports long-term health.

Why Strength Training Matters for Longevity

Strength training is not just for building muscles. Here’s why it matters for healthy aging:

• Lower mortality risk: Studies show that higher muscle strength is linked to reduced all-cause mortality and cardiovascular disease, even when accounting for other health factors.
• Preserves independence: Maintaining muscle mass prevents frailty and reduces the risk of falls, a major cause of hospitalization in older adults.
• Supports metabolism: Resistance training improves insulin sensitivity and helps regulate blood sugar, lowering the risk of type 2 diabetes.
• Protects cellular health: Strength training supports mitochondrial function, which is essential for slowing age-related decline.
• Boosts mental health: Resistance training reduces depression symptoms and promotes cognitive function, keeping your brain sharper for longer.

Combining Strength and Aerobic Training

Both aerobic exercise and strength training are important, but they serve different purposes:

• Aerobic exercise improves cardiovascular fitness, VO₂ max, and heart health.
• Strength training maintains muscle, bone density, and functional capacity.

The best approach is to combine both for maximum benefits. People who regularly do both live longer and maintain better quality of life than those who focus on only one.

Lifestyle Synergy: Strength Training Plus Healthy Habits

Exercise works best when paired with other healthy lifestyle choices. Consider these complementary habits:

• Nutrition: Eat a balanced diet with plenty of protein and micronutrients to support recovery and muscle maintenance.
• Sleep: Aim for 7 to 9 hours per night to allow proper recovery and hormone regulation.
• Avoid smoking: Smoking accelerates aging and increases disease risk.
• Moderate alcohol intake: Excess alcohol can counteract the benefits of exercise and accelerate aging.

Research shows that each additional healthy habit increases the likelihood of living longer in good health by about 11 percent. Pairing these habits with strength training creates a powerful synergy for longevity.

How to Structure a Longevity-Focused Exercise Routine

Here’s a practical approach to combining strength training with other activities:

• Strength training: Two 30-minute sessions per week, focusing on compound exercises such as squats, push-ups, rows, and deadlifts.
• Aerobic activity: 150 minutes per week of moderate-intensity cardio, spread across sessions you enjoy like walking, cycling, swimming, or jogging.
• Mobility and balance: Daily stretching, yoga, or simple drills such as standing on one leg while brushing your teeth.
• Lifestyle habits: Proper nutrition, sufficient sleep, minimal alcohol, and avoiding smoking.

Even small, consistent doses of resistance training produce significant benefits, making it accessible and sustainable at any age.

Benefits Across the Lifespan

• Middle-aged adults: Strength training reduces the risk of chronic diseases and improves metabolic health.
• Older adults: Resistance training prevents muscle loss, preserves functional independence, and reduces fall risk.
• Seniors (70+): Even minimal doses improve muscle mass, strength, and quality of life.

Take-Home Message

• Strength training is a powerful tool for increasing lifespan and healthspan.
• Combining resistance training with aerobic exercise and healthy lifestyle habits maximizes benefits.
• You do not need to spend hours in the gym. Two to three short sessions per week can produce meaningful results.
• It is never too late to start. Even adults in their 70s and 80s can gain strength, independence, and improved quality of life.

Invest in your future self. Lift weights, move your body, and pair it with healthy habits. Your body, brain, and longevity will thank you.

For more evidence-based tips on strength training, healthy aging, and practical fitness advice, follow me on Instagram @sarahcurranfitpro. I share workouts, nutrition advice, and strategies to help you thrive at any age.

When you start digging into supplements for PCOS, one name keeps coming up again and again: inositol. And for good reason. It’s one of the most researched, safe, and effective options out there for women with PCOS, especially if insulin resistance or irregular cycles are part of the picture.

But while PCOS is the main reason most women look at inositol, research is now showing it may have benefits beyond fertility and hormone balance. In particular, it’s being studied for liver health – something that’s often overlooked but deeply connected to PCOS and metabolic health.

Here is some of what science tells us:

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PCOS and Inositol

Why Inositol Works So Well in PCOS

PCOS is one of the most common hormone conditions in women, affecting about 1 in 10. It’s not just about irregular cycles or cysts on the ovaries – insulin resistance, excess androgens (male-type hormones), acne, and weight struggles are all part of the picture for many women.

That’s where inositol fits in. There are different forms (called isomers), but the two most important for PCOS are myo-inositol (MI) and D-chiro-inositol (DCI).

Here’s what they do:

• Myo-inositol (MI): helps the ovaries respond to FSH, which is key for egg development, ovulation, and regular cycles. It also supports estrogen production.
• D-chiro-inositol (DCI): helps with insulin sensitivity and lowering androgens – but too much can actually reduce estrogen and harm egg quality.

This is why the 40:1 ratio of MI to DCI is now considered the “sweet spot.” It mimics the balance we see in healthy ovaries and has been shown in studies to restore ovulation and improve fertility (Nordio et al., 2019).

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What the Research Says

The evidence is strong that inositol can help with:

• Ovulation & fertility: Women taking myo-inositol often see cycles become more regular, and ovulation return (Sharon et al., 2024).
• Androgens: Both MI and DCI can lower testosterone levels, which helps with acne, hair growth, and hair thinning (Unfer et al., 2023).
• Insulin resistance: Inositol improves the way the body handles glucose and insulin, which supports weight management and lowers long-term risk of type 2 diabetes (Kamenov et al., 2020).

In 2024, researchers (Fedeli et al.) even showed that giving ovaries the 40:1 mix in lab and mouse studies restored normal hormone balance – less excess androgens, better estrogen production.

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Not All PCOS Is the Same

One important point: not every woman with PCOS responds the same way to inositol.

• Women with high androgens (the most common PCOS types A, B, C): respond really well – better cycles, better hormone balance, improved insulin sensitivity.
• Women without high androgens (PCOS type D): the response isn’t always as strong, and some studies suggest little to no effect (Unfer et al., 2023).

That doesn’t mean it’s not worth trying – but it shows PCOS isn’t one-size-fits-all, and neither is supplementation.

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How to Use Inositol Safely

The good news? Inositol is very safe, with very few side effects reported. Practical tips:

• Myo-inositol on its own: usually effective at 2–4 g per day.
• Myo + D-chiro (40:1 ratio): considered the gold standard for PCOS.
• Avoid high-dose DCI on its own: it can harm egg quality if overdone.

For most women, the 40:1 formula is the most balanced and effective option.

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Beyond PCOS: Inositol and the Liver

So that’s PCOS covered – but here’s where it gets interesting. Researchers are now looking at inositol’s role in liver health, especially non-alcoholic fatty liver disease (NAFLD).

Why does this matter? Because many women with PCOS also have NAFLD without realising it. Both conditions are driven by insulin resistance and metabolic dysfunction, so the overlap makes sense.

How Inositol Helps the Liver

Here’s what the science suggests:

• Reduces liver fat: inositol helps lower triglycerides and cholesterol inside the liver (Pani et al., 2020).
• Protects against damage: it improves antioxidant defences and reduces inflammation (Yang et al., 2022).
• Improves insulin signalling: it activates key pathways (like AMPK and SIRT-1) that help the liver burn fat instead of storing it (Arefhosseini et al., 2024).

What Studies Show So Far

• In animal studies, inositol reduced fat build-up in the liver and protected against liver damage caused by a high-fat diet (Yang et al., 2022).
• In humans, a 2023 trial found myo-inositol improved liver enzymes, cholesterol, and insulin sensitivity in obese patients with NAFLD (Arefhosseini et al., 2023).
• Another 2024 study confirmed that these benefits are linked to activation of the SIRT-1 pathway, which is like a “metabolic switch” for better liver function.

This is still early-stage research, but it’s exciting because it means inositol could help not just with PCOS but with the long-term liver health issues that often go alongside it.

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The Takeaway

If you have PCOS, inositol is one of the best-studied supplements you can use. It can improve ovulation, lower androgens, and help with insulin resistance – especially when taken in the right ratio (40:1 myo-inositol to D-chiro-inositol).

And while PCOS is the main reason women take inositol, we now know its benefits may go further – supporting liver health in people with NAFLD, which often overlaps with PCOS.

Right now, the evidence for PCOS is strong enough to confidently recommend inositol as part of a management plan. For liver health, the research is promising but still developing.

Either way, it’s a safe, well-tolerated supplement with potential benefits that go beyond hormones and fertility – making it one of the most exciting tools we have in women’s health. For more tips and lifestyle posts follow Sarahcurranfitpro on Instagram.

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References

Arefhosseini, S., et al., 2023. Myo-inositol supplementation improves cardiometabolic factors, anthropometric measures, and liver function in obese patients with non-alcoholic fatty liver disease. Frontiers in Nutrition.

Arefhosseini, S., et al., 2024. Myo-inositol supplementation in obese patients with non-alcoholic fatty liver disease: Assessment of sirtuin-1 pathway, atherogenic and hematological parameters. Journal of Functional Foods.

Facchinetti, F., et al., 2020. Inositols in Polycystic Ovary Syndrome: An Overview on the Advances. Trends in Endocrinology & Metabolism.

Fedeli, V., et al., 2024. Inositol restores appropriate steroidogenesis in PCOS ovaries both in vitro and in vivo experimental mouse models. Cells.

Kamenov, Z., et al., 2020. Inositols in PCOS. Molecules.

Nordio, M., et al., 2019. The 40:1 myo-inositol/D-chiro-inositol plasma ratio is able to restore ovulation in PCOS patients. European Review for Medical and Pharmacological Sciences.

Pani, A., et al., 2020. Inositol and Non-Alcoholic Fatty Liver Disease: A Systematic Review. Nutrients.

Sharon, M.P., et al., 2024. The effectiveness of myo-inositol in women with polycystic ovary syndrome: A prospective clinical study. Cureus.

Unfer, V., et al., 2023. Treatment with myo-inositol does not improve the clinical features in all PCOS phenotypes. Biomedicines.

Yang, Q., et al., 2022. D-chiro-inositol facilitates adiponectin biosynthesis and activates the AMPKα/PPARs pathway to inhibit high-fat diet-induced obesity and liver lipid deposition. Food & Function.

When it comes to resistance training, most people focus on the exercises, weights, or reps—but one crucial factor is often overlooked: rest intervals between sets. How long you pause during your workout can significantly impact strength gains, muscle growth (hypertrophy), and endurance.

In this guide, we’ll break down the science behind rest intervals, explore the optimal timing for different goals, and give practical tips to maximize your muscle building and strength training results.

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Why Rest Intervals Matter in Resistance Training

Rest intervals—the time you take between sets—affect how much stress your muscles can handle. This influences your training volume, intensity, and ultimately, your results.

• Short rests (≤60 seconds): Keep your heart rate elevated, increase metabolic stress, and are time-efficient.
• Long rests (2–3 minutes): Allow for full recovery, higher loads, and better performance across sets.

Choosing the right rest period is essential depending on whether your goal is strength, muscle hypertrophy, or endurance.

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How Rest Intervals Affect Strength

If your primary goal is maximal strength, longer rest intervals are proven to be most effective.

Research by Schoenfeld et al. (2016) compared 1-minute and 3-minute rests in trained men. Those who rested 3 minutes between sets gained more muscle thickness and strength than the shorter rest group.

Key takeaways for strength training:

• Rest 2–3 minutes between sets to lift heavier weights consistently.
• Short rests may limit performance and reduce total training volume.
• Compound lifts like squats, deadlifts, and bench press benefit most from longer recovery.

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Rest Intervals and Muscle Hypertrophy

Both short and long rest periods can increase muscle size, but research shows a slight edge for longer rests:

• Rest >60–90 seconds tends to produce slightly greater hypertrophy, especially in larger muscle groups like quads, hamstrings, and chest.
• Short rests can still work for beginners or time-efficient workouts, but the effect is smaller.
• No studies show short rests outperforming longer rests in long-term muscle growth.

Why longer rests help: They allow you to maintain training volume (total reps x weight), which is a key driver of hypertrophy.

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Hormonal Responses: Myth vs. Reality

You may have heard that short rests spike growth hormone (GH) and boost muscle growth. While GH can rise temporarily, studies consistently show:

• Acute hormonal spikes do not predict long-term muscle gains.
• Focusing on proper rest and training volume is more effective than chasing hormone boosts.

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Cardiovascular Benefits and Endurance

Shorter rests are useful if your goal is endurance, conditioning, or fat loss:

• 30–60 seconds: Maintain elevated heart rate, improve muscular endurance, and support repeated-sprint performance.
• 2–3 minutes: Better for blood pressure regulation post-exercise and maintaining higher training volume.

Match your rest intervals to your fitness goals for optimal results.

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Practical Rest Interval Guidelines

Here’s how to apply research-backed rest intervals to your workouts:

Strength Training

• Rest 2–3 minutes between sets.
• Focus on heavy lifts: squats, bench press, deadlift.
• Prioritize recovery to maximize performance.

Muscle Hypertrophy

• Rest 1–3 minutes depending on the exercise and load.
• Use longer rests for compound lifts, shorter rests for isolation exercises.
• Ensure enough recovery to maintain volume and intensity.

Endurance or Fat Loss

• Rest 30–90 seconds between sets.
• Consider supersets or circuits to increase intensity.
• Accept a slight trade-off in maximal strength gains.

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Advanced Techniques

Once you’ve built a training foundation, you can try:

• Rest-pause sets: Short intra-set breaks (10–20 seconds) to lift heavier loads.
• Cluster sets: Multiple mini-sets with brief rests for higher intensity.

These techniques let you maximize strength and hypertrophy even with shorter overall rest periods.

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Key Takeaways

• Longer rest intervals (2–3 minutes) are superior for strength and muscle growth, especially in trained individuals.
• Shorter rests can improve endurance and conditioning, but may limit maximal strength.
• Acute hormonal spikes from short rests do not lead to bigger muscles.
• Tailor your rest intervals to your training goals, experience, and lifestyle for best results.

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Final Thoughts

Don’t underestimate the power of rest. Taking the right amount of time between sets can boost your strength, improve muscle gains, and help you train smarter.

• Want bigger muscles and heavier lifts? Take longer rests (2–3 minutes).
• Short on time or chasing endurance? Short rests can still work, just adjust your expectations.

Use rest strategically, and you’ll get more out of every workout.

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For more evidence-based fitness tips, practical strength training advice, and muscle-building strategies, follow me on Instagram: @sarahcurranfitpro 

After having the absolute pleasure of working at a look good feel better workshop yesterday, I wanted to share some of the make up tips that work really well during cancer treatment .

A cancer diagnosis can bring many changes to your appearance, from hair and lash loss to sensitive skin. Makeup can be a powerful tool—not to mask, but to enhance your natural beauty and help you feel confident again. With careful preparation, colour correction, and gentle techniques, anyone can achieve a radiant, healthy-looking glow.

Skin Preparation: The Key to a Smooth Canvas

Before applying any makeup, the most important step is preparing the skin. Cancer treatments such as chemotherapy and radiotherapy can make the skin dry, sensitive, or prone to redness. Start by gently cleansing the face with a mild, fragrance-free cleanser. Avoid harsh exfoliants that may irritate delicate skin.

Next, moisturising is essential. Choose a rich, hydrating cream or serum with soothing ingredients such as aloe vera, hyaluronic acid, or vitamin E. This step ensures that makeup applies evenly and prevents flaking. For an extra boost, applying a lightweight, hydrating primer can help makeup last longer while providing a smooth surface.

Colour Correction: Neutralising Discolouration

Colour correcting is a vital technique for brightening the complexion and neutralising uneven tones.

• Redness: Redness on the cheeks or nose can be common after treatment. A green-tinted colour corrector neutralises red tones. Apply sparingly to the affected areas and blend gently with a soft brush or sponge.
• Dark Under-Eye Circles: Dark circles can be intensified by fatigue or treatment. Use a peach or orange-toned corrector for fair to medium skin, or a deeper apricot tone for darker skin tones. Blend carefully into the skin using a patting motion rather than rubbing, as this is gentler on sensitive areas.

After correcting, apply a lightweight foundation or tinted moisturiser that offers hydration and light coverage. Avoid heavy, full-coverage foundations that can feel suffocating or cake on sensitive skin. Choose products labelled “hypoallergenic” or “dermatologist-tested” to reduce the risk of irritation.

Makeup Application for a Healthy Glow

Once the skin is prepared and colour corrected, it’s time to enhance your features and bring back a radiant glow.

1. Cheeks: Cream blushes are ideal for sensitive or dry skin. They blend seamlessly and create a natural, dewy finish. Apply to the apples of the cheeks and blend upwards toward the temples for a lifting effect.
2. Highlighting: A subtle, liquid highlighter can bring light to the high points of the face—cheekbones, brow bones, and the bridge of the nose. Avoid chunky shimmer, which can emphasize texture or dryness.
3. Eyes: For those who have lost eyelashes, eyeliner can be used creatively. A soft pencil or gel liner applied close to the lash line can define the eyes. Avoid using lash glue with false lashes, as it may irritate sensitive eyes. Mascara should be gentle and preferably formulated for sensitive eyes or labelled “lash and lid safe.”

Eyebrows: Framing the Face

Brows frame the face and restore a sense of symmetry and confidence. Many people undergoing cancer treatment lose brow hair, but options like phi brows (microblading) or powder brows (a softer tattooed brow effect) can provide a semi-permanent solution. Both techniques are minimally invasive and can last from 1–3 years depending on the method. For those preferring non-permanent solutions, brow pencils or powders can fill in sparse areas, using soft strokes to mimic natural hair.

Lip and Eye Colour

Choose hydrating lip products to prevent dryness. Creamy lipsticks or tinted balms can add a youthful, vibrant touch. For eyes, soft neutral shades help enhance natural beauty without overwhelming delicate skin. Avoid heavy shimmer or glitter, as it can irritate sensitive areas or migrate into the eye.

Makeup Removal: Gentle Care for Sensitive Skin

Removing makeup correctly is just as important as applying it. Cancer treatments can leave skin sensitive, so using a gentle cleanser or micellar water is essential. Avoid harsh wipes or alcohol-based removers, which can dry and inflame the skin.

• Micellar Water: A mild, no-rinse option that lifts makeup while soothing the skin. Look for formulas free from fragrance and harsh surfactants.
• Cleansing Oils: Gentle oils can dissolve makeup without stripping moisture. Massage into the skin and rinse with lukewarm water.
• Soft Cotton Pads or Muslin Cloths: Avoid abrasive scrubbing. Pat gently to remove product, especially around delicate areas like the eyes and lips.

Quick Tips for Redness and Dark Circles

• Always start with a primer that soothes and hydrates.
• Use colour correctors sparingly; blending is key.
• Opt for lightweight foundations or tinted moisturisers to avoid masking the skin entirely.
• Add a subtle blush and highlight for a fresh, healthy glow.

Creating Confidence Through Makeup

Makeup isn’t about hiding changes caused by cancer—it’s about empowerment, self-expression, and restoring confidence. Even small adjustments, like filling in brows, adding a soft blush, or subtly defining the eyes, can create a big impact.

Final Thoughts

Cancer can change how we look, but it doesn’t define our beauty. With gentle products, colour correction, and mindful application techniques, makeup can restore radiance and provide a daily boost of confidence. Remember: choose skin-friendly, hypoallergenic products, focus on hydration, and experiment with soft colours to enhance your natural features.

By treating the skin with care, selecting the right shades, and using creative tricks for brows, eyes, and lips, everyone can achieve a fresh, healthy glow—even during or after cancer treatment. Makeup can be a beautiful reminder that self-care matters, and small daily rituals can bring big emotional benefits.

For more exercise and lifestyle tips follow my Instagram page sarahcurranfitpro.

When it comes to nutrition, fibre is one of those nutrients that doesn’t always get the attention it deserves. We often hear about protein for muscle growth, carbs for energy, or fats for hormones—but fibre is just as vital for long-term health and wellbeing. Despite decades of research showing its benefits, most people still don’t consume enough. In fact, fibre intake in many populations consistently falls below recommended levels, making it a public health concern worth talking about.

In this article, I’ll break down what fibre actually does in the body, the health benefits linked to it, and how it can support weight management. By the end, you’ll see why getting enough fibre isn’t just about “keeping things moving”—it’s about protecting your health in multiple ways.

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Health Benefits and Disease Prevention

One of the most powerful things about fibre is how wide-reaching its effects are. Research consistently shows that higher fibre intake is linked with:

• Lower risk of cardiovascular disease
• Improved blood sugar control and reduced risk of type 2 diabetes
• Support in managing obesity and body composition
• Reduced risk of certain cancers, especially colorectal cancer
• Lower all-cause mortality (in other words, living longer and healthier)

On top of these long-term benefits, fibre plays a key role in digestive health. It supports bowel regularity, reduces the risk of constipation, and lowers the likelihood of conditions like diverticulitis. Both soluble and insoluble fibres contribute here: soluble fibre is particularly effective for lowering cholesterol and improving glycemic control, while insoluble fibre helps add bulk to stool and keeps digestion moving smoothly.

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Mechanisms of Action: How Fibre Works

So, what’s actually happening in the body when we eat fibre? Unlike most nutrients, fibre isn’t fully digested—it passes into the large intestine, where it has several important effects:

1. Gut Microbiota Modulation
   Fibre acts as food for beneficial gut bacteria. When bacteria ferment fibre, they produce short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate. These compounds support metabolic health, regulate inflammation, and even influence immune function. A healthy gut microbiome is now understood to be central to overall health, and fibre plays a starring role in maintaining it.
2. Metabolic Effects
   Soluble fibre slows down digestion, which helps regulate blood sugar levels by preventing rapid spikes after meals. It also reduces cholesterol absorption in the gut, which directly supports heart health. Over time, this improves insulin sensitivity and lowers the risk of metabolic disease.
3. Satiety and Weight Control
   High-fibre foods promote a feeling of fullness. Fibre-rich meals take longer to digest, expand in the stomach, and trigger appetite-regulating hormones like GLP-1 and PYY. This is one of the main reasons fibre is associated with better weight management.

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Types and Sources of Fibre

Fibre comes in different forms, and they’re not all the same.

• Soluble fibre dissolves in water, forming a gel-like substance in the gut. Examples include pectins (found in apples and citrus), beta-glucans (found in oats and barley), and gums. Soluble fibre is especially effective for lowering cholesterol and improving blood sugar control.
• Insoluble fibre doesn’t dissolve in water. It’s found in foods like whole wheat, bran, nuts, and many vegetables. Insoluble fibre adds bulk to stool and helps food move efficiently through the digestive tract.

For best results, it’s important to get a mix of both. Good sources include:

• Whole grains (oats, barley, brown rice, quinoa)
• Fruits (berries, apples, pears, citrus)
• Vegetables (broccoli, carrots, leafy greens)
• Legumes (beans, lentils, chickpeas)
• Nuts and seeds

A varied diet with plenty of these foods will naturally provide a balance of fibre types and maximize benefits.

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Fibre and Weight Loss: Evidence, Mechanisms, and Practical Insights

Beyond general health, fibre has a special role when it comes to weight management. While it’s not a magic bullet for fat loss, it does support both the process of losing weight and the ability to maintain results long-term.

How Fibre Supports Weight Loss

1. Appetite Regulation
   Fibre slows gastric emptying, meaning food stays in the stomach longer. This increases fullness and reduces hunger. Certain fibres also stimulate hormones that naturally suppress appetite, such as GLP-1 and PYY.
2. Energy Intake Reduction
   High-fibre foods tend to be less calorie-dense—they contain fewer calories per gram of food. They also take more chewing, which gives the body time to recognize fullness signals. Together, these factors make it easier to eat less without feeling restricted.
3. Gut Microbiota Effects
   Fermentable fibres support gut bacteria that produce SCFAs. These metabolites influence metabolism, insulin sensitivity, and even appetite regulation. While this area of research is still developing, it’s becoming increasingly clear that the microbiome plays a role in body weight regulation.

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What the Research Says

Looking at the evidence:

• Randomized controlled trials show that fibre supplementation—especially soluble and viscous fibres like psyllium or glucomannan—can lead to modest but statistically significant reductions in body weight, BMI, and waist circumference. Importantly, these benefits often occur even without strict calorie restriction.
• Dietary patterns high in whole-food fibre sources (fruits, vegetables, whole grains, legumes) are consistently linked with greater weight loss and reduced risk of weight gain over time.
• Adherence is another big factor. High-fibre diets improve satisfaction and reduce feelings of restriction, which helps people stick to their eating plan for longer. In practice, this may be one of the most powerful benefits of fibre for sustainable weight loss.

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Practical Tips for Increasing Fibre Intake

If you’re looking to boost your fibre intake, here are some strategies that work well in real life:

• Start your day with oats—top with fruit, nuts, or seeds for a fibre-packed breakfast.
• Swap refined grains for whole grains—choose brown rice over white, wholemeal bread over white bread, or quinoa instead of couscous.
• Add beans or lentils to soups, salads, or curries.
• Snack smart—keep nuts, seeds, or fruit on hand instead of low-fibre processed snacks.
• Go for variety—different types of fibre feed different gut bacteria, so mix it up.

Aim for around 25–30 grams of fibre per day (or more, depending on individual needs). Just remember: increase gradually and drink plenty of water, as a sudden jump in fibre can cause bloating or digestive discomfort.

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Final Thoughts

Fibre is one of the simplest yet most powerful tools we have for long-term health. It supports digestion, reduces the risk of chronic disease, regulates appetite, and helps with weight control. While the effects on body weight are often modest, the combination of satiety, metabolic benefits, and improved diet adherence makes fibre a cornerstone of healthy eating.

The challenge isn’t knowing that fibre is good for us—it’s making sure we actually eat enough of it daily. By making small, consistent swaps and prioritizing fibre-rich foods, you can transform not only your gut health but your overall wellbeing.

So next time you’re planning your meals, remember: fibre isn’t just an afterthought. It’s the unsung hero of nutrition—and your body will thank you for getting enough of it.

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👉 For more evidence-based tips on nutrition, training, and health, follow me on Instagram: @sarahcurranfitpro