Can wearing blue-light blocking glasses after 9pm actually improve melatonin and sleep quality?
I started wearing blue-light blocking glasses some evenings after months of restless sleep and bedtime scrolling. Like many people, I was suspicious that my phone and laptop were sabotaging my sleep, but also skeptical that a pair of tinted lenses could make a measurable difference. After reading...
Featured
How to use a 10-minute micro-strength routine to stop lower-back pain from long hours of sitting
Sitting for long stretches used to be the normal rhythm of my workday — emails, calls, and the...
What to pack for a long-haul flight to protect sleep, digestion and daytime energy
I fly a fair bit for work and for family visits, and over the years I’ve learned packing...
Which plant-based protein powders are easiest on digestion: a practical guide to pea, rice and blended formulas
I’ve spent years helping people translate research into practical choices, and one question I...
Practical strategies to reverse sitting stiffness after a desk job: mobility drills you can do at your desk
I used to leave the office with a stiff lower back and tight hips so predictable that I could set...
How to choose the right probiotic for occasional digestive issues: strains, CFU and timing explained
I get a lot of messages from readers asking which probiotic they should buy when they have...
A realistic plan to train for a 5k in 8 weeks if you’re starting from zero fitness
I remember the first time I decided to run a 5K: I could barely jog to the end of my street without...
Latest News from Isrmt Co
Nutrition
Which plant-based protein powders are easiest on digestion: a practical guide to pea, rice and blended formulas
I’ve spent years helping people translate research into practical choices, and one question I hear often is: which plant-based protein powders are easiest on digestion? If you’ve switched from whey or are simply exploring plant proteins, digestive comfort can make or break whether a powder...
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Fitness
Practical strategies to reverse sitting stiffness after a desk job: mobility drills you can do at your desk
I used to leave the office with a stiff lower back and tight hips so predictable that I could set my watch by it. Over time I learned that a few well-chosen mobility drills — the kind you can do without changing out of your work clothes or clearing the conference room — drastically reduced that...
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Nutrition
How to choose the right probiotic for occasional digestive issues: strains, CFU and timing explained
I get a lot of messages from readers asking which probiotic they should buy when they have occasional bloating, loose stools after travel, or mild indigestion. It’s tempting to treat “probiotic” as a one-size-fits-all fix, but the choice actually hinges on three practical things: the strains...
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Fitness
A realistic plan to train for a 5k in 8 weeks if you’re starting from zero fitness
I remember the first time I decided to run a 5K: I could barely jog to the end of my street without stopping. If that sounds familiar, you’re in the right place. Over the years I’ve helped friends and clients go from zero fitness to confidently finishing a 5K, and I’ve learned what actually...
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Nutrition
Swap these 5 ultra-processed breakfast habits for whole-food options that stabilize blood sugar
I used to reach for convenience every morning: sugary cereal, packaged muffins, flavoured yogurt pots. They solved the immediate problem of “I’m late” but not the day-after problem of mid-morning energy crashes, cravings and foggy focus. Over the years I swapped those quick fixes for...
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Healthy Recipes
Quick immune-boosting recipes you can make in 20 minutes when you’re short on energy
I keep a small arsenal of fast, nourishing recipes for days when my energy is low but I still want to support my immune system. Over the years I’ve learned that “immune-boosting” doesn’t mean chasing fancy supplements — it means combining whole-food ingredients rich in vitamin C, zinc,...
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Fitness
How to create a sustainable walking plan that builds to 10k steps without joint pain
I used to think hitting 10,000 steps felt like a magic number reserved for people who lived in cities or owned outdoor gear. Over time I learned that reaching that target consistently doesn't require extreme effort — it requires a plan that respects your joints, builds strength, and fits into...
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Nutrition
Meal swaps for reducing bloating: 10 ingredient changes that make a noticeable difference
I’ve spent years helping people simplify nutrition so it actually fits into busy lives — and one of the most common complaints I hear is bloating. It’s frustrating, uncomfortable, and often avoidable with a few smart swaps in your meals. Below I share 10 ingredient changes that I regularly...
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Nutrition
How Isrmt Co tests and interprets public nutrition studies so you can trust the takeaways
I want to be upfront: when I read a new nutrition study, my first reaction isn’t excitement — it’s skepticism. Over the years at Isrmt Co (https://www.isrmt.co.uk) I’ve developed a consistent approach to testing and interpreting public nutrition research so the takeaways I share are useful,...
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Preventive Care
When to see a doctor for persistent fatigue: 8 overlooked medical signs you shouldn’t ignore
Fatigue is one of those symptoms we all live with at some point — a rough night, a busy week, a stressful life event. But when tiredness feels like a constant companion rather than a temporary setback, it’s easy to chalk it up to “normal” and keep pushing. I’ve learned, through both my...
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