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  • The fat you can’t see- but you shouldn’t ignore by Sarah Curran

    When most people think about fat loss, they picture what they can see: belly rolls, love handles, or those stubborn areas that just won’t shift. But the most dangerous type of fat isn’t visible in the mirror. It’s called visceral fat, and it quietly increases your risk of serious health issues,even if your weight appears to be “normal.”

    As a qualified coach with a background in exercise, nutrition, and lifestyle medicine, I’ve seen how this hidden fat can affect energy, mood, and long-term health. If you’ve been eating well, training hard, and still feel like your body isn’t responding, visceral fat might be the missing link.

    Let’s break it down,without fear-mongering, just practical facts and a plan you can actually stick to.

    What Is Visceral Fat?

    Visceral fat is stored deep within your abdominal cavity, surrounding key organs like your liver, pancreas, and intestines. Unlike subcutaneous fat (the soft, pinchable kind under your skin), visceral fat is metabolically active. That means it doesn’t just sit there,it affects your hormones, your immune system, and your risk for disease.

    Too much visceral fat has been linked to:

    • Cardiovascular disease
    • Type 2 diabetes
    • Insulin resistance
    • High blood pressure
    • Metabolic syndrome
    • Certain cancers

    It’s more dangerous than other types of fat because it contributes directly to chronic low-grade inflammation, damages blood vessels, and interferes with how your body regulates blood sugar and cholesterol.

    You Don’t Have to Be Overweight to Have It

    Visceral fat isn’t just a concern for those who are visibly overweight. In fact, you can have a “normal” BMI and still carry too much visceral fat,especially if you’re sedentary, stressed, sleep-deprived, or consuming a highly processed diet.

    This is sometimes called TOFI: thin on the outside, fat on the inside. It’s surprisingly common in busy, health-conscious individuals who are doing their best, but missing a few key pieces.

    Why It Matters More Than You Think

    Visceral fat acts like an inflammatory organ. It produces signalling molecules called adipokines, such as interleukin-6 (IL-6) and tumour necrosis factor-alpha (TNF-α), which disrupt metabolic function, increase blood pressure, and drive the development of plaque in your arteries.

    At the same time, visceral fat suppresses the production of protective hormones like adiponectin, which normally help regulate inflammation and support cardiovascular health. This imbalance increases your risk of heart attack, stroke, and insulin resistance,even if you’re active and eating relatively well.

    Over time, this type of inflammation affects not just your metabolism, but also your energy levels, your sleep, your mood, and even your skin.

    Signs You May Be Carrying Too Much Visceral Fat

    Because visceral fat can’t be seen or pinched, you’ll need to rely on other clues. Common signs and indicators include:

    • A hard, protruding belly (as opposed to soft subcutaneous fat)
    • A waist circumference over 35 inches for women or 40 inches for men
    • Fatigue, brain fog, or poor recovery from training
    • Blood sugar issues, cravings, or stubborn belly fat that won’t shift

    While medical imaging (like MRI or CT scans) gives the most accurate measurements, your waist size and symptoms are often enough to indicate whether visceral fat may be an issue.

    Can You Reduce Visceral Fat? Yes,and Relatively Quickly

    Here’s the good news: visceral fat is highly responsive to lifestyle changes. Unlike some types of fat that are more stubborn, visceral fat tends to reduce fairly quickly when you take the right steps.

    1. Strength training
    Building muscle is one of the best ways to improve metabolic health. Resistance training helps regulate blood sugar, reduce inflammation, and increase resting energy expenditure. Aim for full-body sessions two to three times per week.

    2. Daily movement
    You don’t need hours of cardio. Brisk walking, especially after meals, can significantly lower blood glucose and insulin. Even short bouts of movement throughout the day make a big impact over time.

    3. Nutrition that supports, not restricts
    You don’t need to starve yourself,just focus on nutrient-dense whole foods. Prioritise lean protein, fibre-rich vegetables, whole grains, and healthy fats. Reduce refined sugars, ultra-processed snacks, and excessive alcohol, which all contribute to visceral fat storage.

    4. Sleep and stress
    Poor sleep and high cortisol levels are both strongly linked to increased visceral fat. Create a wind-down routine, protect your sleep window, and build stress-reducing habits like journaling, deep breathing, or walking outdoors.

    5. Alcohol awareness
    Even moderate alcohol intake can lead to visceral fat gain, especially if you’re drinking regularly. Cutting back,even slightly,can improve insulin sensitivity and reduce inflammation.

    Progress Over Perfection

    You don’t need a perfect diet or an elite-level training program. You need consistency. Small, sustainable changes practiced over time are far more powerful than extreme diets or punishing workout schedules.

    Many of my clients come to me feeling like they’ve tried everything. Once we target the right changes,particularly those that affect visceral fat,things start to shift. Energy improves. Belly fat reduces. Health markers improve. It’s not magic. It’s method.

    Want More Evidence-Based Advice Without the Gimmicks?

    I share daily, practical guidance on fat loss, hormones, and health over on Instagram. If you’re looking for honest, straight-talking tips you can trust, come follow me at:
    @sarahcurranfitpro

    You’ll find actionable insights, myth-busting posts, and behind-the-scenes coaching advice from someone who lives and breathes this work.

    If you’re ready to take the next step, I offer coaching for people who are serious about making real, lasting changes to their body and health,without giving up their entire lifestyle to do it. Feel free to message me directly to see if we’re a good fit.

    Final Thoughts

    Visceral fat may be invisible, but its impact is not. The good news is that you have more control over it than you think. With the right approach to training, nutrition, recovery, and lifestyle, you can reduce your visceral fat, improve your health, and feel your best again.

    Your body is always working to protect you. Sometimes, it just needs the right kind of support. Let’s give it that.

  • Kefir: the gut friendly super drink you are probably sleeping on by Sarah Curran

    If you’re serious about gut health, you’ve probably already got probiotics on your radar,but have you tried kefir yet?

    It might look like a glass of slightly fizzy yogurt, but this traditional fermented drink packs a probiotic punch that goes way beyond your average supermarket bottle of “live cultures.” In fact, kefir could be one of the most effective (and affordable) ways to support your digestive system, immune function, and even your skin.

    Let’s break down why this humble drink has earned its place as a top-tier functional food—and why I often recommend it to clients looking for a natural way to improve digestion, balance blood sugar, and feel better from the inside out.

    What is Kefir?

    Kefir (pronounced kee-fur) is a fermented drink traditionally made by adding kefir grains (a combination of beneficial bacteria and yeasts) to milk. These grains aren’t actual grains,they’re gelatinous clumps made up of proteins, lipids, and complex sugars that act as natural starter cultures.

    Over the course of fermentation, the kefir grains digest the sugars in the milk (lactose), transforming it into a tangy, lightly effervescent beverage filled with probiotics, bioactive peptides, vitamins, and minerals.

    For anyone who’s dairy-free or plant-based, there are now kefir versions made from coconut milk, soy milk, or even sugar water or fruit juice. Just be aware that the probiotic count and strain variety can differ depending on the substrate.

    Why Kefir is Good for Your Gut

    Most fermented foods contain some probiotics,but kefir is one of the most diverse when it comes to strains. A single cup of kefir may contain 30 to 50 different strains of bacteria and yeast, making it a true microbiome multitasker.

    Kefir contains beneficial species such as:

    • Lacticaseibacillus paracasei
    • Lactobacillus helveticus
    • Lactobacillus plantarum
    • Lentilactobacillus kefiri
    • Lactococcus lactis
    • Leuconostoc mesenteroides
    • Saccharomyces cerevisiae
    • Pichia kudriavzevii
    • Kazachstania unispora

    What makes kefir stand out is that many of these bacteria can survive gastric acid, reach your gut alive, and even adhere to intestinal cells, which is a key marker of probiotic effectiveness. Many also produce bacteriocins,natural antibiotics that can help fight harmful bacteria like E. coli or Salmonella.

    Kefir’s Proven (and Promising) Health Benefits

    The combination of probiotics, bioactive compounds, and nutrients gives kefir some impressive potential when it comes to health benefits. Here’s what the research currently says:

    Supports gut health
    Kefir can help rebalance the intestinal microbiota, improving symptoms like bloating, constipation, or diarrhea. It may also be beneficial for people recovering from antibiotic use or gut infections.

    Improves lactose digestion
    Even though kefir is traditionally made from milk, many people with lactose intolerance can tolerate it. That’s because the fermentation process breaks down most of the lactose, and kefir contains lactase-producing bacteria that help with digestion.

    Regulates blood sugar
    Animal and early human studies show that kefir may help improve insulin sensitivity and reduce fasting blood glucose levels. This makes it a potential support for managing type 2 diabetes or pre-diabetes when paired with an overall balanced diet.

    Lowers cholesterol and blood pressure
    Some strains in kefir produce bioactive peptides that act as ACE inhibitors, which can help lower blood pressure. Regular intake has also been linked to improved lipid profiles, particularly lower LDL cholesterol.

    Enhances immune function
    Kefir has been shown to modulate immune responses, potentially reducing inflammation and boosting the body’s defence against infections. This is partly thanks to its content of exopolysaccharides and yeast-derived compounds.

    Anticancer potential (emerging evidence)
    Some lab and animal studies suggest kefir might have anticancer effects, including the ability to inhibit tumor growth and trigger apoptosis (programmed cell death) in cancer cells. This research is early-stage, but it’s an exciting area of development in functional nutrition.

    Kefir vs. Yogurt: What’s the Difference?

    Both are probiotic-rich fermented dairy products, but kefir has the edge when it comes to strain diversity, probiotic survival, and potential health benefits.

    Yogurt typically contains 2 to 7 strains of bacteria, while kefir can contain over 30. Kefir is also drinkable rather than spoonable, and includes yeasts as well as bacteria. Most importantly, kefir’s probiotic strains tend to be more resilient and capable of colonising the gut more effectively than those in yogurt.

    How to Add Kefir to Your Diet

    You can buy kefir in most supermarkets now, but keep an eye on the label. Choose plain, unsweetened varieties to avoid unnecessary added sugars.

    Here are a few simple ways to enjoy it:

    • Add it to a morning smoothie
    • Use it as the liquid in overnight oats
    • Mix it with berries or cinnamon as a snack
    • Blend into savoury dips or salad dressings
    • Use as a post-workout recovery drink with added fruit or protein

    You can also make your own kefir at home with just milk and kefir grains,check your local health food store or online suppliers.

    What to Watch Out For

    While kefir is generally safe for most people, here are a few things to keep in mind:

    • Start slow if you’re new to probiotics. You might experience temporary bloating or gas as your gut adjusts.
    • If you’re immune-compromised, check with your GP before introducing live-culture foods.
    • For plant-based kefir, note that probiotic content may be lower, especially in commercial versions. Look for fortified options or consider making your own at home.

    Final Thoughts from @sarahcurranfitpro

    Kefir is one of those underrated nutrition staples that’s cheap, accessible, and surprisingly powerful when used consistently. Whether you’re rebuilding your gut health, looking to support your immune system, or just want to diversify your diet with more whole-food probiotics,kefir deserves a spot in your fridge.

    Want tips on how to use kefir in your meals? Or ideas for balancing your gut health naturally with food, movement, and lifestyle tweaks?

    Come say hi over on Instagram @sarahcurranfitpro where I share practical, evidence-based tips to help you feel your best,without the fads.

  • Are Proprietary blends in sports supplements worth it? By Sarah Curran

    Walk into any supplement store or scroll through fitness ads online and you’ll find a ton of products boasting “proprietary blends.” Sounds impressive, right? These blends promise to optimise performance, boost muscle gains, or supercharge your workouts. But what’s actually in them? And are they really as effective as they claim?

    Let’s unpack it,starting with what proprietary blends actually are, how they show up in protein and pre-workout supplements, and what the science really says.

    What Are Proprietary Blends?

    In simple terms, proprietary blends are mixtures of multiple ingredients that are grouped under a single label,without revealing the exact dose of each component. You’ll usually see them listed as something like “Performance Matrix” or “Muscle Recovery Complex” on the back of the tub, followed by a bunch of ingredients and a total gram weight.

    Sounds fancy, but here’s the catch: manufacturers aren’t legally required to tell you how much of each ingredient is in the mix. So, while a blend might contain evidence-backed compounds like creatine or beta-alanine, you have no idea if you’re getting a clinically effective dose,or just a sprinkle for marketing purposes.

    Protein Blends: The Good Kind of Proprietary?

    Let’s start on a positive note. Not all proprietary blends are shady. In fact, in the world of protein supplements, some blends can offer real benefits.

    Blended protein powders often combine fast-digesting proteins like whey with slower-digesting ones like casein, and sometimes include plant-based sources like soy. This can create a more sustained release of amino acids into the bloodstream, which may help support muscle protein synthesis for longer than a single-source protein would.

    Research suggests that these combinations can be useful post-exercise. Whey gets to work quickly to kickstart recovery, while casein keeps feeding your muscles over a longer period. Adding soy or other plant proteins may also help round out the amino acid profile, particularly for those with dietary restrictions or preferences.

    But (and it’s a big but): quality and ratios matter. Not all blends are created equal. Without transparency, you don’t know if it’s mostly cheap fillers with just enough whey or casein to slap a “muscle-building” claim on the label. As always, look for third-party tested products and brands that are up-front about their ingredients.

    Pre-Workout Blends: Where Things Get Murkier

    This is where proprietary blends start to lose their shine.

    Pre-workout supplements are notoriously variable. A typical pre-workout might contain up to 18 different ingredients, and studies show that around half of these are buried in proprietary blends. That means you’re left guessing how much caffeine, creatine, beta-alanine, or citrulline you’re actually consuming.

    Why does that matter? Because dose matters. Take beta-alanine, for example,it helps buffer acid in muscles and delay fatigue. But the research shows you need around 3.2–6.4 grams daily to see those effects. Many pre-workouts only contain a fraction of that. Same goes for creatine, which requires a daily intake of 3–5 grams for performance benefits,again, often underdosed in blends.

    What’s more, this lack of transparency can be risky. Some pre-workouts contain stimulants or plant extracts that aren’t properly labeled,or worse, may not even be present at all. In some cases, synthetic versions replace natural ones, or banned substances sneak in. That’s not just sketchy,it could have real consequences for your health, especially your cardiovascular system.

    Do Proprietary Pre-Workouts Work?

    Short answer: sometimes.

    Some research shows that multi-ingredient pre-workouts (MIPS) can enhance aspects of performance like muscular endurance, anaerobic power, and training volume. But these benefits largely depend on the formulation, dosage, and individual response. One person might feel amazing on a particular blend, while another just gets the jitters and a headache.

    Also, these effects tend to be short-term. We still don’t have solid data on the long-term safety or effectiveness of stacking multiple active ingredients,especially when the doses are unknown.

    So, if you’re a healthy adult who’s mindful of what you’re taking, the occasional use of a reputable pre-workout can give you a boost. But if you’re relying on it every session without knowing what’s actually inside, that’s a red flag.

    What to Watch Out For

    Here’s a quick checklist if you’re using or considering a proprietary blend:

    • Check for transparency: Look for brands that fully disclose ingredient amounts. If it’s a “blend,” dig deeper.
    • Third-party tested: Certifications like NSF or Informed-Sport can help ensure what’s on the label is actually in the product,and nothing else.
    • Look up evidence-based doses: Know what the effective amounts are for ingredients like caffeine (3–6 mg/kg), beta-alanine (~3.2g/day), and creatine (~3–5g/day).
    • Be aware of stimulant content: Too much caffeine or unknown stimulants can affect sleep, mood, heart rate, and more.
    • Match it to your goals: Just because a product has 10 fancy ingredients doesn’t mean it’s better. Choose based on what you need,be it endurance, strength, focus, or recovery.

    Take-Home Message

    Proprietary blends in sports supplements are not inherently bad, but they require a critical eye. In protein powders, blended sources like whey, casein, and soy can offer real benefits by supporting both rapid and sustained muscle recovery. These blends can be a smart choice when formulated well and used as part of a balanced diet.

    However, when it comes to pre-workouts, the picture is less clear. Many contain underdosed or undisclosed ingredients, making it difficult to assess their true effectiveness—or safety. The lack of transparency in proprietary pre-workout formulas means you could be paying for marketing hype rather than proven results.

    The most effective supplement strategy is always one that’s evidence-based, transparent, and tailored to your goals. Know what you’re taking, why you’re taking it, and whether the dosage matches what the research actually supports. When in doubt, simplicity and clarity usually win.

  • Sleep better with food: what to eat and when for restful nights by Sarah Curran

    If you’re finding it harder to fall asleep,or waking up feeling like you’ve barely rested,it might be time to take a closer look at your nutrition.

    As a coach with a background in exercise and nutrition science, I often work with clients who struggle with sleep. And while we tend to focus on workouts, supplements, or stress, the role of food is often overlooked. What you eat, and when, plays a powerful role in regulating your body clock, hormone production, and recovery.

    Let’s explore how to use food, dietary habits, and meal timing to support deeper, more restorative sleep.

    Foods That Support Better Sleep

    Specific foods contain compounds that help your body produce melatonin and serotonin,key hormones involved in falling and staying asleep.

    Tart Cherries

    A natural source of melatonin. Drinking tart cherry juice in the evening has been shown to increase total sleep time and improve sleep efficiency.

    Kiwifruit

    Kiwis contain antioxidants and serotonin precursors. Research suggests eating two kiwis one hour before bed may improve sleep onset and duration.

    Milk

    Rich in tryptophan and calcium, both of which support melatonin synthesis. A small glass of warm milk can help calm the nervous system before bed.

    Nuts and Seeds

    Almonds, walnuts, and pumpkin seeds are rich in magnesium and zinc,minerals associated with better sleep regulation.

    Fatty Fish

    Oily fish such as salmon and mackerel provide omega-3s and vitamin D, both of which play a role in serotonin production.

    Honey

    In small amounts, honey may support tryptophan availability to the brain, but avoid overconsuming sugar close to bedtime.

    Dietary Patterns That Promote Rest

    Your overall dietary habits play a bigger role in long-term sleep health than any one food.

    Diets Linked to Better Sleep

    • High in whole, plant-based foods: fruits, vegetables, legumes, whole grains
    • Balanced macronutrients, especially adequate protein
    • Rich in antioxidants and essential micronutrients

    These patterns resemble the Mediterranean and DASH diets, both of which are associated with fewer sleep disturbances and better sleep quality.

    Diets Linked to Poorer Sleep

    • High in processed foods, added sugars, and saturated fats
    • Low in fibre and nutrients like magnesium, B vitamins, and vitamin D
    • Large or heavy meals late at night

    These dietary patterns can impair the production of melatonin, raise inflammation, and spike blood sugar levels,making it harder to relax and drift off.

    Meal Timing and Sleep: Why When You Eat Matters

    Chrono-nutrition looks at how meal timing interacts with our internal body clock. Aligning eating patterns with your circadian rhythm supports not just sleep, but metabolic health too.

    Irregular or Late Eating Can Disrupt Sleep

    Eating large meals close to bedtime can interfere with digestion and delay the natural rise in melatonin. Irregular eating patterns can also disrupt circadian rhythm cues, making it harder to fall asleep at a consistent time.

    Early, Consistent Meal Patterns Help Regulate Your Body Clock

    Research shows that eating more of your calories earlier in the day, and maintaining regular meal times,even on weekends,can promote better sleep duration and quality.

    What About Shift Work?

    For those with irregular or night-time schedules, the key is to maintain consistency. Avoid constant grazing or large meals in the middle of the night, and aim to eat in alignment with your most active hours,even if that means breakfast is at 3pm.

    The Sleep–Diet Feedback Loop

    Sleep and nutrition influence one another. Poor sleep increases cravings for high-calorie, high-sugar foods, disrupts appetite hormones like ghrelin and leptin, and reduces your ability to regulate energy intake. Over time, this can contribute to a cycle of fatigue, poor recovery, and low motivation to train or eat well.

    When you sleep better, you make better food choices,and when you eat better, your sleep improves. It’s a win–win.

    Nutrition Strategies to Support Better Sleep

    • Eat balanced meals with a combination of protein, complex carbs, and healthy fats.
    • Avoid caffeine after mid-afternoon,even if you don’t feel sensitive to it.
    • Reduce fluid intake before bed to avoid night-time waking.
    • Choose light, whole-food evening snacks if needed, such as Greek yogurt with berries or oatcakes and almond butter.
    • Avoid processed snacks, heavy meals, or sugary foods close to bedtime.
    • Stick to consistent meal times across the week.

    Take-Home Message: Eat Smart, Sleep Deep

    There’s no one-size-fits-all solution, but small, consistent changes to your eating habits and meal timing can have a major impact on your sleep.

    If you’re training, recovering, working shifts, or just trying to feel more human during the day, supporting your sleep through nutrition is one of the smartest long-term moves you can make. Sleep isn’t just a nice-to-have,it’s a vital part of your overall health, beauty, and performance routine.

    Want More Tips Like This?

    Follow me on Instagram @sarahcurranfitpro for daily, evidence-based content on:

    • Sleep, nutrition, and hormone health
    • Realistic training strategies for busy people
    • Female-focused recovery, wellness, and performance
    • Meal ideas, tips, and myth-busting in a no-nonsense tone

  • Anabolic Foods & Anabolic Resistance: What to Eat to Build Muscle at Any Age by Sarah Curran

    If you’re training hard and eating well but still feel like your muscles aren’t responding the way they used to especially as you get older you’re not imagining it.

    This could be due to something called anabolic resistance, and it’s more common than most people realise. But the good news? It’s totally fixable.

    In this article, we’ll look at:

    • What anabolic foods are (and why they matter)
    • How muscle-building works at a cellular level
    • What causes anabolic resistance
    • How to overcome it with food, training, and lifestyle

    What Are Anabolic Foods?

    “Anabolic” just means building up in this case, building muscle. Anabolic foods are the ones that help trigger muscle protein synthesis (MPS), which is your body’s process of repairing and growing muscle tissue after training.

    The most anabolic foods are rich in high-quality protein, especially leucine, an amino acid that acts as the spark plug for muscle growth.

    Best anabolic foods:

    • Lean meats like chicken, turkey, beef
    • Eggs (especially the yolks don’t ditch them)
    • Dairy products (milk, Greek yogurt, cheese)
    • Fish and seafood
    • Whey protein

    Animal proteins generally give you more bang for your buck they’re more digestible and have a better amino acid profile compared to plant proteins.

    What About Plant-Based Proteins?

    You can still build muscle on a plant-based diet, but it takes a bit more strategy.

    Plant proteins often lack one or more essential amino acids, so you’ll need to combine sources (like rice + beans) or opt for fortified products or protein powders.

    Tips for making plant proteins more anabolic:

    • Eat larger portions to hit your protein needs
    • Combine complementary sources (e.g. lentils + quinoa)
    • Use plant-based protein powders (pea, soy, rice)
    • Add leucine-rich foods or supplements if needed

    Anabolic Resistance: Why Protein Doesn’t Always “Work” the Way It Should

    As we age or if we’re inactive, overweight, or recovering from illness our muscles become less responsive to the normal signals that trigger growth. This is called anabolic resistance.

    It’s like your muscles have the volume turned down. You’re still eating protein and exercising, but your body’s response is muted.

    What causes it?

    • Aging
    • Sedentary lifestyle
    • Inflammation
    • Poor blood flow to muscle
    • Insulin resistance (common in obesity or PCOS)

    The Science-y Bit: IGF-1 and mTOR

    Inside your muscle cells, growth is controlled by pathways like IGF-1 and mTOR. When you lift weights or eat protein, these get switched on, telling your body to start building.

    In anabolic resistance, these pathways don’t switch on properly even when you do everything “right.” That’s why you might feel like your usual diet and training plan just isn’t cutting it anymore.

    But you’re not stuck. These pathways can be reactivated you just need to give them the right kind of nudge.

    How to Overcome Anabolic Resistance

    You don’t need extreme diets or magic supplements. You just need a few smart tweaks.

    1. Lift WeightsRegularly

    Resistance training is the single most powerful tool to restore your muscle’s responsiveness to protein. Aim for:

    • 2–4 strength sessions per week
    • Moderate to heavy loads
    • Progressively increasing over time

    Even bodyweight exercises like squats and push-ups count consistency is key.

    2. Eat More Protein (Especially at Breakfast)

    As we get older, the amount of protein needed to trigger MPS goes up. Instead of 20g per meal, aim for 30–40g with at least 2.5g of leucine.

    Spread it evenly across the day and don’t skip breakfast your first meal sets the tone for the day’s anabolic signalling.

    3. Supplement with EAAs or Leucine if Needed

    If you’re not hungry or struggle to eat enough, essential amino acid (EAA) blends or a leucine boost in your protein shake can help. This is especially useful for peri- and postmenopausal women, who tend to experience a natural dip in anabolic signalling.

    4. Add Inflammation-Fighting Foods

    Chronic low-grade inflammation makes anabolic resistance worse. Focus on anti-inflammatory foods like:

    • Fatty fish (salmon, sardines)
    • Colourful veg and berries
    • Olive oil
    • Walnuts and flaxseeds

    5. Stay Active Throughout the Day

    You can’t out-train a sedentary lifestyle. Even if you lift three times a week, sitting for 10 hours a day will blunt your progress.

    Move more between sessions: walk, stretch, do housework anything that keeps blood flowing to your muscles.

    Real Talk: You’re Not “Broken Your Body Just Needs a Tune-Up

    If you’re over 30 (or 40+), you’ve probably noticed that your body doesn’t bounce back like it used to. That doesn’t mean you’re past it. It just means your muscle metabolism needs more support and stimulation.

    Anabolic resistance doesn’t mean you can’t build muscle. It just means you need to train smarter, eat more intentionally, and stay consistent.

    Take-Home Message

    Anabolic foods are protein-rich, leucine-packed foods that trigger muscle growth.
    Resistance training is non-negotiable for muscle health, especially with age.
    Protein timing and total intake matter aim for 30–40g per meal.
    Anabolic resistance is common, but reversible.
    Move daily, eat smart, lift regularly.

  • Muay Thai and health: what the science says about the benefits by Sarah Curran

    Muay Thai might be known as the “Art of Eight Limbs,” but it’s also a hidden gem for health. As someone who trains at Hammerhead Muay Thai in North Strand, I’ve seen first-hand how the sport can transform lives not just physically, but mentally too. The atmosphere at Hammerhead is second to none: welcoming, professional, and supportive at every level. The coaches really know their stuff, and they make training safe, structured, and enjoyable.

    Whether you’re looking to get fitter, build confidence, or just try something different, Muay Thai ticks all the boxes. And the science agrees.

    A Knockout for Heart Health

    If you’re after a way to improve your cardiovascular fitness, look no further.

    Research shows that regular Muay Thai training can significantly benefit heart health. In young people living with overweight or obesity, just 16 weeks of training reduced resting heart rate an important marker of cardiovascular efficiency. That’s a major win for long-term heart health.

    The benefits extend across all ages. In older adults, a 12-week Muay Thai program led to improvements in blood pressure regulation and cardiac function. Muay Thai challenges both your aerobic and anaerobic systems meaning it strengthens your heart, improves circulation, and boosts stamina. Even moderate participation in beginner-friendly programs has been shown to improve cardiovascular endurance.

    In short, it’s not just a high-energy workout it’s a powerful way to support lifelong heart health.

    Nervous System Support (Without the Meditation)

    We often associate nervous system health with yoga or breathwork, but Muay Thai offers some surprising benefits here too without needing to sit still.

    Studies have found that Muay Thai training improves something called cardiac autonomic modulation, which is basically how well your body handles stress and recovery. One study in amateur fighters found that just eight weeks of Muay Thai (combined with strength training and good nutrition) boosted heart rate variability a sign of improved parasympathetic function (your body’s “rest and digest” system).

    Older adults have seen similar results, with training helping to regulate heart rate and circulation more efficiently. So whether you’re 25 or 65, Muay Thai helps your body become more resilient from the inside out.

    Mental & Emotional Benefits

    One of the most underrated parts of Muay Thai training is the mental lift it gives you.

    Confidence, self-discipline, stress relief, and improved self-esteem are all common outcomes. For young people, particularly teens with body image concerns or low mood, Muay Thai can be a healthy outlet that helps shift focus from appearance to ability.

    It also builds mental toughness and emotional regulation. There’s something incredibly empowering about learning to control your body, stay calm under pressure, and push through a tough round on the pads. You walk out of class feeling stronger in every sense.

    Personally, I’ve seen these shifts in myself and in others at Hammerhead Muay Thai. People often start for the fitness and stay for the mindset change.

    What About Injuries?

    Like with any sport, there’s always a chance of getting hurt but with proper coaching and good gym culture, the risks are low and manageable.

    Minor sprains and strains can happen, especially when you’re learning technique or doing conditioning drills. But at reputable clubs like Hammerhead, safety is a top priority. Sparring is optional and controlled, with clear boundaries. Protective gear is used, and classes are structured to suit all levels from total beginners to competitive fighters.

    Concussions are sometimes raised as a concern in combat sports, but it’s worth noting that they’re rare in recreational training. In fact, most people who train in Muay Thai will never experience one, especially if they’re not competing. For those who do compete, education around rest, recovery, and injury awareness is improving all the time.

    So while it’s wise to train smart and listen to your body, the risks shouldn’t put you off.

    Weight Cuts: Only for Competitive Fighters

    Cutting weight is often mentioned in relation to combat sports but for most people training in Muay Thai, this isn’t something you’ll ever have to think about.

    Rapid weight loss practices are typically reserved for athletes trying to make a specific weight class before a competition. If you’re training recreationally, this won’t apply. And for those who are preparing for a fight, evidence-based guidance from qualified coaches and nutrition professionals can make the process much safer and more sustainable.

    In my coaching work, I always promote gradual, well-planned approaches that support health and performance not quick fixes.

    How It Compares to Strength Training

    You might be wondering how Muay Thai stacks up against resistance training for overall health.

    Both have their place. In fact, combining them is often the best approach. Studies show that Muay Thai provides similar benefits to resistance or functional training when it comes to heart health, circulation, and nervous system function especially in adults.

    For people with chronic health conditions (like type 2 diabetes), resistance training might offer extra benefits, but for the general population, Muay Thai is more than enough to support strength, mobility, and endurance especially when paired with some basic strength work a few times a week.

    Final Thoughts: More Than Just a Workout

    Muay Thai isn’t just about fighting. It’s about personal growth, discipline, and community. It’s a powerful way to boost your fitness, feel better mentally, and challenge yourself in a supportive environment.

    And if you’re Dublin-based and curious about giving it a try, I genuinely recommend Hammerhead Muay Thai in North Strand. The coaching is top-class, the vibe is welcoming, and you’ll be learning proper technique from day one no egos, no pressure.

    Whether you’re a busy parent, a beginner looking to get fit, or someone who just wants to try something different, Muay Thai has something to offer.

    And if you’re a bit nervous about stepping into your first class? Don’t be. You already have what it takes.

  • Botox : what it does, how it works , and what to know before you get it done by Sarah Curran

    Botox is one of those treatments that almost everyone’s heard of ,and for good reason. Whether you’re smoothing out a few forehead lines or managing chronic migraines, Botox has built a reputation as both a beauty favourite and a powerful therapeutic option.

    But how does it actually work? Is it safe long term? And what should you consider before jumping in?

    Let’s break it down.

    What Is Botox?

    Botox is a brand name for botulinum toxin type A, a purified protein made by the Clostridium botulinum bacterium. While that might sound a bit scary (yes, it’s the same toxin that causes botulism in large amounts), in small, controlled doses, it’s a well-researched medical treatment used for both aesthetic and therapeutic reasons.

    In simple terms, Botox works by blocking the release of a chemical messenger called acetylcholine, which your nerves use to tell muscles to contract. By stopping that message, Botox relaxes the targeted muscle ,and that’s what smooths out wrinkles or stops symptoms like muscle spasms and excessive sweating.

    Cosmetic Benefits: Why It’s Known as the Wrinkle Eraser

    When we talk about anti-aging, Botox is often the go-to for softening dynamic lines ,the ones that form from facial expressions like frowning, squinting, or raising your eyebrows.

    It’s especially effective in the upper face:

    • Forehead lines
    • Frown lines (aka “11s” between the brows)
    • Crow’s feet

    And more recently, people are using it for things like:

    • Lifting the eyebrows
    • Smoothing neck bands
    • Softening a gummy smile

    You’ll usually start seeing results within a few days, with full effects around the two-week mark. Results last about 3 to 6 months, depending on your muscle strength, metabolism, and how consistent you are with treatments.

    For best results, a tailored approach is key. This means factoring in your age, facial structure, personal goals, and even cultural preferences. The idea isn’t to freeze your face ,it’s to look like you, just a bit more refreshed.

    Not Just for Beauty: The Medical Side of Botox

    Botox isn’t just for looks. In fact, it was originally developed for neurological conditions, and today it’s used in clinics and hospitals across the world to manage a wide range of issues.

    Some of the most common medical uses include:

    • Chronic migraines (FDA-approved)
    • Cervical dystonia (neck muscle spasms)
    • Blepharospasm (involuntary blinking)
    • Hyperhidrosis (excessive sweating)
    • Overactive bladder
    • Strabismus (eye misalignment)
    • Spasticity in conditions like stroke recovery or cerebral palsy

    Botox is even used in gastroenterology — including for anal fissures and some esophageal conditions ,and has shown good safety outcomes even in paediatric populations when used properly.

    It’s a lot more versatile than people realise, and the research is still evolving.

    How Safe Is It?

    One of the main reasons Botox is so popular is because it’s considered very safe when used by trained professionals.

    The most common side effects are mild and temporary:

    • A bit of bruising or redness at the injection site
    • Mild swelling or tenderness
    • Occasional headache
    • Temporary eyelid droop (ptosis) if it migrates from the target area

    These usually settle within a few days to a week. For cosmetic use (where doses are lower), the risk of serious side effects is very low.

    That said, Botox is a medical treatment, and things can go wrong if it’s not done properly. Rare but more serious risks include:

    • Allergic reaction
    • Difficulty swallowing or speaking (mainly in higher-dose medical use)
    • Muscle weakness beyond the target area
    • In extremely rare cases, systemic botulism, especially if the dose is too high or incorrectly placed

    To reduce risks, make sure you’re seeing someone who is:

    • Properly qualified and insured
    • Experienced with facial anatomy
    • Using authentic, properly stored products
    • Clear about realistic outcomes and aftercare

    What About Long-Term Use?

    Lots of people use Botox for years without any issues. In fact, consistent treatments can help retrain the muscles so that over time, you may need fewer units or less frequent visits.

    However, there are a few things to be aware of:

    • Very occasionally, people can develop antibodies to Botox, making it less effective.
    • Repeated use in some medical applications (like bladder issues) has been linked with rare side effects — so monitoring is important.
    • Some people worry about “face freezing” or looking artificial, but that usually comes down to poor technique or overtreatment.

    If you’re working with someone experienced, long-term Botox use is generally safe and can actually help you age more subtly and gracefully.

    Ethical & Emotional Considerations

    Botox is more than just a beauty tweak ,for some people, it’s tied into confidence, identity, and wellbeing. And while there’s nothing wrong with wanting to look fresh, it’s also important not to feel pressured into looking “perfect.”

    I always recommend asking yourself:

    • Am I doing this for me, or to meet someone else’s standards?
    • Do I know what to expect in terms of results and risks?
    • Is this part of a bigger self-care routine, or am I hoping Botox will fix deeper insecurities?

    The best outcomes come from informed, empowered decisions, not from panic-booking after a bad selfie or a rough night’s sleep.

    Final Thoughts

    Whether you’re exploring Botox to smooth out wrinkles, manage migraines, or help with a medical condition, there’s no denying it’s one of the most effective ,and versatile ,tools in both aesthetic and therapeutic medicine.

    When done right, Botox:

    • Offers quick, noticeable results
    • Has minimal downtime
    • Can boost confidence or relieve discomfort
    • Is generally well-tolerated, even long-term

    Just make sure you do your homework, choose a reputable practitioner, and keep your expectations grounded in reality. Like with anything health or beauty related, the best outcomes are the ones that support how you want to feel in your own skin.

    Want more evidence-based info on beauty, skincare, fitness, and everything in between?
    Come join the conversation over on Instagram — @sarahcurranfitpro. I share content that cuts through the myths, so you can make confident decisions about your body and your goals.

  • LED light therapy for anti-aging : a comprehensive guide to skin rejuvenation by Sarah Curran

    Aging is a natural process that affects every organ system in the body, but the skin is often the most visible indicator of aging. With time, skin tends to lose its youthful glow, elasticity, and firmness, resulting in wrinkles, fine lines, rough texture, and uneven pigmentation. The quest for effective, safe, and noninvasive treatments to combat these signs has driven significant advances in aesthetic medicine, among which LED light therapy has emerged as a promising solution backed by growing scientific evidence.

    This article explores how LED light therapy works, the different wavelengths used, its benefits for skin aging, clinical evidence supporting its use, limitations, and future directions. If you’re curious about how this noninvasive approach can help rejuvenate skin and reduce aging signs, read on for a deep dive into the science and practice behind LED therapy.

    What Is LED Light Therapy?

    LED (Light Emitting Diode) therapy involves exposing the skin to low-level wavelengths of visible or near-infrared light. Unlike lasers, which use a focused, intense beam of light that can ablate or damage tissue, LED light is less intense and nonthermal, allowing it to stimulate cellular activity without causing burns or injury.

    The therapeutic effects of LED light are largely due to photobiomodulation a process in which light photons are absorbed by chromophores within cells, particularly in the mitochondria. This triggers a cascade of biochemical events that enhance mitochondrial function, leading to increased production of adenosine triphosphate (ATP), the cellular energy currency. Elevated ATP levels support various cellular functions such as collagen synthesis, elastin production, and modulation of inflammatory responses all critical to skin repair and rejuvenation.

    The Science Behind Skin Aging and How LED Therapy Counters It

    Skin aging is driven by intrinsic factors (genetics, time) and extrinsic factors (UV exposure, pollution, lifestyle). Key hallmarks of aging skin include:

    • Decreased collagen and elastin: These proteins provide skin with strength and elasticity but decline with age.
    • Reduced cellular energy: Aging fibroblasts (collagen-producing cells) become less efficient.
    • Increased matrix metalloproteinases (MMPs): Enzymes that degrade collagen and elastin become more active.
    • Chronic low-grade inflammation: Accelerates tissue degradation.
    • Pigmentation changes: Due to irregular melanin production.

    LED therapy targets these aging mechanisms by stimulating fibroblasts to increase collagen and elastin synthesis, inhibiting enzymes that break down these proteins, and modulating inflammation to create an environment conducive to skin repair.

    Optimal Wavelengths for Anti-Aging: Red and Near-Infrared Light

    LED devices typically use specific wavelengths that penetrate the skin to varying depths and exert distinct biological effects. The two most studied wavelengths for anti-aging are red light and near-infrared (NIR) light.

    Red LED Light (Approx. 630–636 nm)

    Red light primarily targets the superficial dermis, penetrating up to about 8-10 millimeters beneath the skin surface. It has been shown to:

    • Enhance collagen fiber density: Red light stimulates fibroblasts to produce more collagen type I and III, key for skin firmness.
    • Improve the dermo-epidermal junction: This junction strengthens the bond between epidermis and dermis, reducing wrinkle formation.
    • Increase transforming growth factor beta (TGF-β): A protein essential for tissue repair and remodeling.
    • Reduce wrinkle depth and improve skin texture: Clinical studies have documented reductions in fine lines after consistent red light therapy.
    • Promote skin cell proliferation and migration: Helping with overall skin renewal.

    Near-Infrared (NIR) LED Light (Approx. 810–850 nm)

    NIR light penetrates deeper than red light up to 20-25 millimeters reaching the lower dermis and even subcutaneous layers. It offers:

    • Deeper tissue remodeling: Stimulates fibroblasts in deeper layers for a more comprehensive effect.
    • Stronger wound healing and collagen accumulation: Observed in animal and cell models.
    • Generation of reactive oxygen species (ROS): At controlled doses, ROS act as signaling molecules that promote repair, though excessive ROS can cause oxidative stress if dosing is improper.
    • Reduction in inflammation: NIR light modulates inflammatory cytokines, aiding tissue regeneration.
    • Improvement in skin elasticity and hydration: Through effects on deeper dermal components.

    Combined Red and Near-Infrared Therapy

    Recent research suggests that combining red and NIR wavelengths can have synergistic effects, stimulating collagen and elastin production more comprehensively by targeting multiple skin layers simultaneously. Multi-wavelength protocols are emerging as an optimal approach for more effective dermal remodeling and wrinkle reduction.

    Clinical Evidence: What Do Studies Show?

    Numerous clinical trials and laboratory studies support the efficacy of LED therapy for skin rejuvenation and anti-aging:

    • Wrinkle Reduction and Texture Improvement: Several randomized controlled trials have shown that red and near-infrared LED therapy can significantly reduce wrinkle depth and improve skin roughness after 8-12 weeks of consistent treatment.
    • Collagen and Elastin Production: Skin biopsies reveal increased collagen and elastin fiber density post-treatment, correlating with firmer and more elastic skin.
    • Elasticity Gains: Some devices demonstrated up to a 340% improvement in deep skin elasticity compared to baseline or control treatments.
    • Pigmentation and Skin Tone: Amber and infrared LEDs have been found to reduce hyperpigmentation by modulating melanin production and controlling localized inflammation.
    • Safety Profile: LED therapy is generally safe, painless, and well-tolerated with minimal to no adverse effects reported in clinical studies.
    • At-Home and In-Office Devices: Both have shown beneficial effects, although in-office treatments may produce faster or more pronounced results due to higher power outputs.

    Treatment Protocols: What to Expect?

    Frequency and Duration

    Typical LED therapy regimens for anti-aging involve sessions 2-3 times per week, each lasting 10-30 minutes. Visible results often appear after 6-8 weeks of consistent treatment, with maximal benefits seen around 12 weeks. Maintenance treatments may be required to sustain improvements.

    Professional vs. At-Home Devices

    • Professional devices tend to use higher intensity light and more sophisticated delivery systems, often yielding quicker and more dramatic results.
    • At-home devices offer convenience and long-term use with lower power but still provide meaningful skin improvements when used regularly.

    Side Effects and Safety

    • LED therapy is nonthermal and nonablative, meaning it does not damage or burn the skin.
    • Mild warmth or tingling may be felt during treatment.
    • No downtime is required, making it suitable for regular use.
    • It is safe for all skin types and tones.

    Limitations and Considerations

    While LED therapy offers many benefits, it is important to keep in mind:

    • Delayed Onset of Results: Changes are gradual and require patience.
    • Not a Replacement for Aggressive Procedures: LED therapy is less dramatic than ablative laser resurfacing or surgical treatments.
    • Optimal Protocols Still Under Study: More research is needed to define best wavelengths, dosing, and combination therapies.
    • Individual Variability: Responses can vary based on skin type, age, and lifestyle factors.
    • Cost: Professional treatments can be costly; at-home devices vary widely in price and quality.

    Future Directions in LED Light Therapy

    Research continues to expand on:

    • Multi-wavelength devices combining red, NIR, and amber lights for enhanced effects.
    • Personalized protocols tailored to individual skin needs and aging patterns.
    • Combination therapies integrating LED light with topical agents or photodynamic therapy to boost results.
    • Long-term studies on durability and safety of LED treatment over years.
    • New applications beyond anti-aging, such as scar remodeling, pigmentation disorders, and hair growth.

    Conclusion

    LED light therapy has solidified its place as a scientifically supported, noninvasive, and accessible treatment for skin aging. By harnessing the power of red and near-infrared light to stimulate collagen and elastin production, reduce inflammation, and improve skin texture and tone, LED therapy can help restore a youthful appearance with minimal risks and no downtime.

    While it may not replace more aggressive aesthetic procedures, LED therapy is an excellent option for those seeking gradual, safe skin rejuvenation, either as a standalone treatment or as part of a comprehensive skincare regimen. As technology advances and research deepens, LED light therapy promises to become an even more effective tool in the fight against skin aging.

  • Why menopause can feel like a nightmare and what the science says you can do about it by Sarah Curran

    By Sarah Curran MSc, Exercise & Nutrition | Lifestyle Medicine

    Let’s get one thing clear from the start,you’re not going mad, and you’re definitely not alone.

    The symptoms that creep up in your 40s or suddenly smack you in your 50s? They’re real. The mood swings, the hot flashes that feel like your internal thermostat is broken, the night sweats that ruin your sleep, and the sudden memory blanks? Also real. For many women, menopause is a full-body experience, not just the end of a menstrual cycle.

    In my coaching work, I’ve helped women who feel like their energy, motivation, body composition,and even their sense of identity,have gone completely off track. So if you’re feeling overwhelmed, it’s not your fault. Let’s break it all down and go through what’s actually happening and, more importantly, what you can do about it.

    First Things First: What Is Menopause?

    Menopause is officially diagnosed when you haven’t had a period for 12 consecutive months. But the process begins long before that in a stage called perimenopause, which can last up to 10 years. During this time, your estrogen and progesterone levels fluctuate wildly before declining for good.

    That hormonal shift triggers a wide range of symptoms some obvious, some subtle, and some downright infuriating.

    Common Menopause Symptoms (a.k.a. the Ones You’re Probably Dealing With)

    Here’s a list of the most frequently reported symptoms, with an honest note: you might not get all of them, but if you’re getting some, it can still affect your quality of life massively.

    • Hot flashes and night sweats (also known as vasomotor symptoms): These affect up to 75% of women and can last for years.
    • Sleep disturbances: Waking multiple times during the night, or struggling to fall asleep at all.
    • Mood changes: Anxiety, irritability, crying for no reason, or just feeling like you’ve lost your spark.
    • Fatigue: The kind that doesn’t improve no matter how many early nights you get.
    • Brain fog and memory issues: Losing your train of thought mid-sentence or forgetting names you’ve known for years.
    • Weight gain, particularly around the belly, and difficulty losing fat despite doing “all the right things.”
    • Joint and muscle aches, sometimes mistaken for arthritis.
    • Dry skin, thinning hair, and brittle nails.
    • Low libido and painful sex due to vaginal dryness.
    • Urinary urgency or infections that seem to crop up more often than before.

    It’s a lot, I know. And because some of these overlap with other health issues (like thyroid dysfunction or depression), many women are either misdiagnosed,or worse, dismissed.

    What’s Causing All This?

    The main issue is the drop in estrogen, which plays a role in hundreds of functions in the body,from temperature regulation and mood balance to collagen production and muscle maintenance. When estrogen levels decline, it can feel like your body is in revolt.

    That hormonal shift also affects testosterone, dopamine, and serotonin, which explains the fatigue, mood changes, and motivation dips. It’s not just in your head,it’s in your hormones.

    Hormone Therapy: Is It Worth It?

    Menopausal Hormone Therapy (MHT),also called HRT,remains the gold standard treatment for vasomotor symptoms, vaginal dryness, and prevention of osteoporosis.

    For women under 60 or within 10 years of menopause, with no history of breast cancer, heart disease, or clotting disorders, MHT can be a game-changer. It typically includes estrogen (with or without progestogen depending on whether you still have a uterus), delivered via a patch, gel, spray, or tablet.

    But HRT isn’t for everyone, and that’s okay. Some women don’t want it, some can’t take it, and some are put off by outdated scare stories. The good news? There are more options than ever before.

    Non-Hormonal Treatment Options

    If hormone therapy’s not for you, here are evidence-based alternatives:

    • SSRIs and SNRIs (like paroxetine or venlafaxine): Originally used as antidepressants, these can reduce hot flashes and night sweats by up to 60%.
    • Gabapentin: Often prescribed for nerve pain, but also helpful for night sweats and improving sleep.
    • Clonidine: An older medication that helps with vasomotor symptoms but can have side effects like dry mouth or low blood pressure.
    • Vaginal treatments: Local estrogen, DHEA, or ospemifene can help with dryness and sexual discomfort without raising systemic estrogen levels.
    • Emerging drugs: Neurokinin B receptor antagonists are a new class of non-hormonal meds that show promising results for hot flash relief.

    Mind-Body Therapies That Actually Work

    One of the most underrated treatments? Cognitive Behavioural Therapy (CBT). It’s been shown to significantly reduce how bothersome hot flashes feel and is great for managing anxiety, low mood, and sleep problems.

    Other therapies with growing support:

    • Hypnotherapy
    • Mindfulness meditation
    • Acupuncture
    • Yoga

    These may not eliminate symptoms completely, but they can reduce stress reactivity and help you cope better.

    The Power of Lifestyle: Why It Still Matters

    Lifestyle changes won’t necessarily “cure” menopause symptoms overnight, but they’re crucial for long-term health and symptom relief.

    Exercise

    • Resistance training maintains muscle, supports bone density, and improves metabolism.
    • Cardio supports heart health and boosts endorphins.
    • Even 20 minutes of movement a day can improve mood and reduce fatigue.

    Nutrition

    • Focus on high-quality protein, omega-3s, leafy greens, calcium-rich foods, and phytoestrogens (like soy).
    • Reduce ultra-processed foods, sugar, and alcohol, which can worsen inflammation and trigger hot flashes.
    • Support gut health with fibre and fermented foods,it plays a bigger role in hormone metabolism than most people realise.

    Sleep Hygiene

    • Create a wind-down routine, reduce screen time at night, and avoid stimulants late in the day.
    • Use cooling sleepwear and fans to manage night sweats.

    Stress Management

    • Cortisol is your menopause anti-ally. Chronic stress makes symptoms worse.
    • Daily walks, breathwork, journaling, or 10 minutes of meditation can make a real difference.

    The Takeaway: You Don’t Have to Suffer in Silence

    Menopause is not “just something to get through.” It’s a whole-body shift that deserves real attention and personalised care.

    Whether you choose HRT, non-hormonal meds, mind-body tools, or lifestyle strategies,or a combination of all four,there’s help available, and your symptoms are valid.

    No one-size-fits-all solution exists, but with the right support, you can feel like yourself again,or even better.

    Want Support?

    If you’re navigating this stage and need real, evidence-based help from someone who understands how nutrition, fitness, and hormones all interact, I’m here. I blend strength coaching, personalised nutrition, and lifestyle medicine to help women regain control of their energy, body, and mood.

  • Roaccutane and beauty treatments :what you need to know by Sarah Curran

    If you’re dealing with persistent or severe acne, chances are you’ve heard of Roaccutane (also known as isotretinoin). For many, it’s a game-changer an effective oral medication that targets acne at the root by shrinking the sebaceous glands and dramatically reducing oil production. But while Roaccutane is often hailed as the gold standard for acne treatment, it’s important to understand how it affects your skin’s sensitivity, healing ability, and what that means for beauty treatments during and after your course.

    Whether you’re considering facials, microneedling, or laser therapy, this article breaks down what’s safe, what’s risky, and how to time your treatments for the best possible outcome.

    What Roaccutane Does to Your Skin

    Roaccutane works by:

    • Decreasing sebum (oil) production
    • Shrinking sebaceous (oil) glands
    • Reducing inflammation
    • Preventing clogged pores and acne formation

    This dramatic shift in skin physiology means your skin becomes thinner, drier, and more fragile during treatment. While this makes Roaccutane highly effective at reducing acne, it also alters how your skin reacts to trauma, heat, and resurfacing—making certain beauty treatments riskier than usual.

    Why Timing Matters

    During and shortly after Roaccutane, your skin’s healing mechanisms are suppressed. This makes it more prone to:

    • Irritation
    • Hyperpigmentation
    • Scarring
    • Delayed wound healing

    Dermatology guidelines typically advise waiting 6–12 months after completing Roaccutane before undergoing invasive cosmetic procedures. However, this timeframe can vary depending on the dose, duration, and your individual skin response.

    Beauty Treatments to Avoid on Roaccutane

    Here are the main categories of beauty and aesthetic procedures that are generally not recommended during or shortly after a course of isotretinoin:

    1. Chemical Peels

    Whether it’s glycolic, salicylic, or TCA-based, chemical exfoliation can be too harsh for Roaccutane-treated skin. These peels can lead to excessive irritation, burning, or even scarring, especially when the skin barrier is already compromised. Avoid for at least 6–12 months post-treatment, depending on the strength of the peel.

    2. Laser Resurfacing

    Ablative and non-ablative laser treatment including CO₂ and Er:YAG lasers penetrate deeply and rely on normal skin healing processes. On Roaccutane, the risk of keloids, pigment changes, and slow healing increases significantly. Non-invasive laser treatments like LED therapy may still be an option but always consult your prescribing dermatologist.

    3. Microneedling and Dermarolling

    Microneedling stimulates collagen through controlled injury but that’s the exact issue with isotretinoin: your skin’s wound healing is impaired, making you more vulnerable to inflammation and scarring. It’s best to wait at least 6 months after stopping Roaccutane before microneedling.

    4. Dermabrasion

    Like microneedling but even more aggressive, dermabrasion involves mechanically removing the outer layers of the skin. Studies show a significantly elevated risk of scarring in patients who’ve recently completed isotretinoin therapy.

    5. Waxing and Threading

    Even something as simple as upper-lip waxing can cause skin stripping and post-inflammatory pigmentation while on Roaccutane. Switch to gentler options like tweezing or consider skipping altogether during your treatment course.

    Beauty Treatments That May Be Safe (With Caution)

    Not everything is off the table. Some non-invasive, low-intensity beauty treatments can still be done, often with adjustments. Always seek your dermatologist’s guidance first, and be upfront with your beauty therapist.

    1. LED Light Therapy

    Low-level light therapy (especially blue or red light) may actually help reduce inflammation and acne while supporting skin recovery. These are non-thermal, non-invasive treatments and are usually safe with medical clearance.

    2. Hydrating Facials

    If the products are non-active, fragrance-free, and designed for sensitive skin, gentle hydrating facials can provide relief from Roaccutane-related dryness. Avoid any mechanical exfoliation (scrubs) or steam treatments.

    3. Carbon Laser Peels (Low Energy)

    Some recent studies suggest that carbon laser peels or other fractional laser treatments at very low settings may be safe in select cases when used in combination with low-dose Roaccutane. These are strictly dermatologist-administered treatments and should never be done in a salon or spa setting.

    Post-Roaccutane Skin: When Can I Resume Treatments?

    Once you’ve finished your Roaccutane course, your skin needs time to rebuild its barrier and collagen structure. While some people recover quickly, others may need a full 12 months before reintroducing more intensive treatments.

    Remember: healing isn’t one-size-fits-all. If you had a low cumulative dose, your skin may rebound faster. If your acne was severe or your course was long, be more conservative with timelines.

    The Emotional Side of Acne and Appearance

    While Roaccutane can transform skin health, the emotional toll of acne and scarring can linger. Many people feel eager to “fix” leftover scars or pigmentation as soon as possible—but patience is part of the healing process. Give your skin the time it needs, and work with practitioners who understand the interaction between medications, healing, and treatment safety.

    If you’re feeling overwhelmed or struggling with confidence during your acne journey, speak to a mental health professional or qualified skin coach who understands both the science and the psychology of skin.

    Final Takeaway

    Roaccutane is an incredible tool in the fight against acne—but it changes your skin’s behaviour in ways that directly impact what beauty treatments are safe. While it can give you clearer, smoother skin, the key to optimal results lies in timing, patience, and working closely with professionals who understand your treatment history.

    If in doubt, hold off and prioritize barrier repair and hydration. Your post-Roaccutane skin will thank you later.