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14/09/2026

NI****NE BIOHACKING. IS IT WORTH IT?

Short answer: it works. That’s the problem.

I sat through a talk on biohacking with ni****ne at the Health Optimisation Summit this weekend, and the argument for it was better than I expected - and still wrong.

Yes, it improves focus and working memory. That’s real. But tolerance climbs fast, so the same dose stops working, and your baseline concentration without it ends up worse than before you started. You’re not enhancing any more, you’re maintaining.

The comparison to caffeine came up repeatedly. It doesn’t hold. Ni****ne sits near the top of every dependence-liability ranking we have. Caffeine isn’t close.

Do you think ni****ne biohacking is worth it?

12/09/2026

The things that keep my cup full 💖 friends, family, food, coffee, gym and animals - what more could you ask for in life! What keeps your cup full?

11/09/2026

Happy Friday - my Gen Z colleagues forced me

10/09/2026

3 THINGS THAT HAD TO CHANGE AS I GOT WISER (ahem) OLDER

Everyone says recovery is key. Nobody says what that actually means. Keep watching until the third for something cute 🙆🏻‍♀️

1. Warm up properly, cool down properly. Get the joints mobilised before you load them. It’s the least interesting part of training and the thing that keeps you out of injury.

2. Protein. Aim for roughly 1.6g per kg of bodyweight if you’re training hard. For most women that lands between 90 and 120g a day, and most of us are eating far less than we think.

3. Sleep. This is the one I underestimated for years. Late nights, inconsistent hours and broken sleep quietly undo the work. Same bedtime, 7-9 hours, phone down an hour before.

The unglamorous three. None of them are the training itself.

What did you have to change as you got wiser? 🤓

08/09/2026

IS COFFEE ACTUALLY BAD FOR YOU?

Short answer: Neeeeewp!

Coffee is one of the most heavily studied things we consume, and at 2-3 cups a day the picture is consistently favourable.

Regular drinkers show lower rates of type 2 diabetes, liver disease and cardiovascular disease, with reasonable signals on some cancers too.

The caveat I’d give as a doctor: this is association, not proof. Now I’m not saying coffee is a cure but the findings are consistent enough across large populations that I’m comfortable saying coffee isn’t the villain it gets made out to be.

Where I would be careful: pregnancy, reflux, anxiety, and anyone whose sleep is already fragile. Caffeine has a longer half-life than most people assume.

And rinse your mouth with water afterwards. The tannins stain. 💖

What’s your daily coffee count?

07/09/2026

WHY DO SOME FACES LOOK SO DONE?

It’s not always a case of too much. It’s usually the wrong product, in the wrong place, and the wrong amount.

You can have a lot of treatment and still look completely natural, as long as everything respects your own anatomy, conversely, you can have very little and look obviously done if it’s placed where your face was never meant to carry it.

That’s the part people get wrong. It isn’t a quantity problem, it’s a proportion problem.
Which is why the most important thing your doctor can do is know when to stop.

Just because you can, doesn’t mean you should.

What’s the thing that makes you clock that someone’s had work done?

03/09/2026

NO, CREATINE WON’T MAKE YOU BLOATED

This is the reason most women won’t take it, and it’s based on a misunderstanding.
Creatine does pull in water but it’s into the muscle cells (intracellular), not under the skin (subcutaneous). So it doesn’t make you puffy or bloated since the water is not held superficial enough, but it can make the scales look a bit heavier, and that’s fine because we know it’s just from water and from building muscle - NOT FAT GAIN!

Some may experience mild puffiness/bloating but it is temporary and will subside within a few days. The upside of improving muscle, bone and cognitive health is well worth a few days of puffiness!

My recommendation is 3-5g a day, any time, no loading phase needed. Monohydrate. It doesn’t need to be expensive.

Is creatine something you’ve avoided?

02/09/2026

HOW TO BUILD MUSCLE AND KEEP YOUR BONES STRONG

Most women are sold training to lose weight and to look good. The better reason is what it does to your skeleton.

Bone isn’t inert, it remodels in response to load. Ask it to handle heavy weight or impact, and it adapts by getting denser and stronger! Ask nothing of it, and it will start to decline and weaken, especially from your 30s onwards.

That’s why I train the way I do. The muscle is the visible part. The bone is the part you’ll care about at 70.

Heavy and progressive, or high impact. You can build muscle without worrying about being “bulky”. Just have to train smart!

What’s stopping you lifting heavier than you currently do?

01/09/2026

DOES TAKING COLLAGEN ACTUALLY WORK?

Short answer: promising for skin, not yet proven for hair and nails.

The International Journal of Dermatology published a study in 2021 showing improvement in skin firmness, suppleness and hydration, which in turn softened fine lines. Elasticity and hydration are where the evidence is strongest. Hair and nails are a long way behind.

Pill or powder makes no difference to efficacy (powder in drinks tend to have higher dosage), so take your pick.

Where I’d put the money first: skincare above all else followed by good sleep and good diet! Collagen is the garnish on top.

Bottom line: taken regularly, the trend is positive. It won’t outrun poor skincare, poor sleep or a poor diet.

What supplements are you guys loving?

31/08/2026

JUST BECAUSE YOU CAN, DOESN’T MEAN YOU SHOULD 👇🏼

Three things I wouldn’t have done on my own face, and what I’d choose instead.

1. Aqualyx, for me - too drastic and hard to control, with real risk of skin laxity in the face. I’d rather use peptide-based lipolytic injections, or needling with RF for the face. Less risk, more control.
2. Sculptra, for me - I don’t need the mild to moderate volumisation. Julaine would tighten my skin without adding volume, and at lower risk.
3. A lot of filler in one go, for everyone - there’s no reason to do this in a single appointment. Most patients are happy after one or two small adjustments; the rest is waste.

There’s so much available now that the harder question isn’t what to have. It’s who to ask. Choose a doctor whose idea of beauty matches yours.

What’s something you were talked into, or out of?

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