In today’s blog post, we look at Blood Flow Restriction (BFR), a training method that can support muscle growth even with light weights. You’ll learn how BFR works, what the research says, which myths keep circulating, how to use it safely, and who it may be useful for, especially in rehab, with joint issues, or as an addition to regular strength training.

GLP-1 medications (Ozempic, Wegovy, Mounjaro) have officially crossed the line from targeted medical treatment to global cultural obsession. Between the viral hashtags and the promises of a miracle cure, the 2026 data reveals a much more complex biological reality. The real question is not whether these drugs work. They do. The question is whether you understand what they are actually doing to your body.

Are dietary supplements pure money-making schemes, or do they actually benefit your health? On this topic, you’ll often find nothing but black-and-white opinions. Not too long ago, I was a strong opponent of so-called supplements myself. I believed that with a healthy and varied diet, there was no need for protein shakes, multivitamin tablets, and so on. Over the past several years, I’ve looked into this topic more deeply and had to revise some of my views.
Below you’ll find a non-exhaustive overview of the pros and cons of supplements, as well as recommendations — based on over 10 years of experience and the current state of the science.

It’s 18:59. You are staring at the fridge. Inside, there is a glorious leftover pasta dish. But then, a voice in the back of your head whispers: “Don’t do it. It’s almost 19:00. If you eat that now, it turns directly into fat.” We all know this feeling. Many people operate under the assumption that at 19:01, our metabolism clocks out, goes home to watch Netflix, and anything we eat subsequently glues itself directly to our hips. But is human biology really that rigid? Let’s look at the actual mechanics of digestion to figure out if the ‘when’ is truly as critical as the ‘what’.

One of the key things we ask our clients who do the 90 Day Challenge with the goal of fat loss or muscle gain is: How well do you sleep? This factor is often underestimated. What may have become “normal” over the years is in no way something that has to be normal.
Getting up several times a night to use the bathroom? Needing more than 10 minutes to fall asleep? Waking up in the middle of the night and not being able to drift off again?
We hear things like this all the time – and they can be one reason for slow or stalled progress. In this article, we’ll look at some possible causes and show you how to optimise your sleep.

In this article, you’ll learn how to enjoy cinnamon stars, raclette and panettone without freaking out when you step on the scale. You’ll get a clearer sense of what’s really going on in your body and your mind – and how to make your choices more calmly. On top of that, you’ll get two simple, everyday-friendly cookie recipes.