EQFitness

22/11/2025

Science is looking at 2 very undervalued muscles to help predict longevity. Any ideas?

The calf muscles.

There have now been some very promising studies that have concluded the circumference of the calf is a reliable indicator of mortality.
The female calf muscle should be 33-36cm, male 34-38cm. Below 31cm BAD

The calf muscle is a reliable indicator of muscle mass, bone density and fat mass.

Your legs hold you up. One of the biggest causes of death in older women is fall related injuries.

So work your legs to stay fit healthy and balanced.

Some easy wins

Walk 20 minutes 5 times a week
Calf raises, whilst waiting for the kettle to boil. Build up to single keg calf raises
Squats whilst brushing your teeth, building up to single leg squats.

Exercise does not need to be excessive just regular.

https://share.google/8Ub2WOrlU51BqHKtu

https://share.google/jKH5KpBYiOH6gVBnd

Ketevan Shavliashvili MD

12/11/2025

During my 56 years on this planet I’ve noticed a few things that have annoyed me. Here we go.

I was getting married, for the first time!! My friend booked a venue for her 30th it was beautiful, so I decided to book for our wedding. Her price £250, price for the wedding £1150.
A few years later when I was pregnant I went shopping for cream to avoid stretch marks, £32 for the formula for pregnant ladies, £18 for non pregnant. Being the saddo I am and having cool friends I got the products tested, they were the exact same product. I needed some maternity pants, basically big pants for after giving birth in case I’d had a C section. Maternity pants £8, big pants from primark, £2. The exact same bloody pants. And don’t get me started on supplements that add £3 on because they have the word pregnancy in them.
Now I’m older and wiser and a little more angry I am bombarded with creams, potions, lotions, exercises and supplements that will make my menopause a breeze and my bank balance a lot smaller.
Utter bloody bo****ks.
If you can afford it then feel free to buy all these wonder drugs / items. If you’d rather keep your money for a treat then don’t bloody buy into this.
Instead for a one off price, including a free PT session and a months gym membership, we, Ruth NU-U Laser and Aesthetics and I will tell you all there is currently known about menopause. We will cut through the bu****it and give you real life advice and tools to stay sane to manage this phase of life.
We will even walk you through how to manage the medical practitioners who can help you if you ask the right questions.
We are at a really vulnerable time in our lives. I promise you can trust us to steer you right.

10/11/2025

Such great news from the US. Hopefully we’ll follow soon. The WHI study of 2002 was debunked years ago and yet our medical practitioners still give advice that has no scientific basis. Come on NHS England catch up.

Source: The Independent https://share.google/OaxXZAwtGwnE9lKfq

https://share.google/zZkmhkj6f3k2znYiq

‘We are returning to evidence-based medicine,’ HHS Secretary Robert F. Kennedy Jr. said

09/11/2025

I am so excited we can finally announce Ruth and I will be running practical menopause courses.

Power through the change to take control of your menopause.

Your body. Your balance. Your control.

Our menopause course will help you understand and connect with what’s happening in your body. We will walk you through practical steps that will enable you to regain your balance, confidence, and control.
With our expert guidance, real-life tools, and a supportive community, you’ll power through menopause with ease.

Course content:
⭐️ Identifying your aims from the course
⭐️ HRT - myth busting and facts
⭐️ Mental health in menopause
⭐Sex life and menopause
⭐️ Neurodiversity and menopause
⭐️ Embracing the ageing process - skin, hair and body image
⭐️ Alternative methods for symptom management
⭐️ The importance of diet and exercise
⭐️ Individual client care plan

£100 for 4 hours including a FREE personal training session and a months free membership to waterside gym. Refreshments and nibbles included

🎄 GIFT VOUCHERS AVAILABLE FOR XMAS 🎄Perfect gift for mum / sister / aunty / friend struggling with menopause symptoms 🙏

17th Jan 2026 - NU-U LAB 10-2
24th Jan 2026 - EMMAS FARM 10-2

Numbers are kept small ensuring we provide a nurturing and safe atmosphere ideal for people who prefer a more intimate experience.

💫 Join the course today — your next chapter starts with confidence.

16/10/2025

What an interesting eye opening podcast.
So many ladies I meet who are over 60 are turned down for hrt by their GP. I argue for them, but rarely win. Think they need to listen to this from a GP menopause expert.

Do not take no for an answer ladies.

https://open.spotify.com/episode/6CYkfNVWsV5MlmBcyr4B3V?si=ZxeLj1HfR1CZ6XL2A6_Wgw&context=spotify%3Ashow%3A7dCctfyI9bODGDaFnjfKhg

The Dr Louise Newson Podcast · Episode

20/09/2025

Sadly 3 people I know have recently been diagnosed with varying stages of breast cancer.
They have all been told to stop their hrt.
No other advice, just stop their HRT.

This makes me question the specialists knowledge and possibly professionalism.

The highest risk factor for breast cancer is having a bmi above 30, one of the ladies falls into this category. Was she told to lose weight, no.

The second highest risk factor is drinking 2 units of alcohol daily, or more than 14 a week. 2 of the ladies fall into this category. Neither were told to stop drinking alcohol.

The third highest risk is being on combined HRT, as above all were told they must come off this asap.
For many women HRT is what allows them to function normally during this stage in life, 2 of the ladies are in this category.

Who do we trust when our specialists are not giving us a full and accurate picture of risk.

Interesting that regular exercise, which drops our risk, was never mentioned. I despair I really do.

30/08/2025

Just wow.

Another incredible response to our next meet up. We have reached capacity with reservations!!

We will open up the waiting list in case there are any last minute cancellations (rare)

We are super excited for this event and we can’t wait to see all of you lovely ladies who have reserved a space!

13/08/2025

Finally common sense prevails.
Won’t arrive until about mid 2026, but it’s a great start.

Source: Lawley Pharmaceuticals Pty Ltd

MHRA approves testosterone cream for UK postmenopausal women 12 August 2025 Perth, Australia and Guildford, England: Lawley Pharmaceuticals and its commercial... Continue Reading →

16/07/2025

Pelvic floor use it or lose it, is always great advice, but doing exercises incorrectly may cause issues. Have a read.

It can often seem taboo to discuss these muscles, but they are essential to the wellbeing of both men and women. Experts discuss how to prevent and treat any problems

10/07/2025

So creatine is getting a lot of press at the moment. So I’ve spent a few hours researching and chatting to those in the know.
The only trials conducted so far for Alzheimer’s have been small, so they can’t be looked at scientifically, but what they have done is show that investing into proper trials is worth the big bucks.
If you have a loved one with Alzheimer’s the small scale research shows there is no harm in adding a good creatine into their diet.

Wishing anyone living with this hope and strength.

https://pubmed.ncbi.nlm.nih.gov/40395689

https://pmc.ncbi.nlm.nih.gov/articles/PMC6093191/

Creatine is a supplement used by sportsmen to increase athletic performance by improving energy supply to muscle tissues. It is also an essential brain compound and some hypothesize that it aids cognition by improving energy supply and ...

10/07/2025

Well this is an uplifting read. Only a small test group so far, but amazing results.
The race is now on to achieve the eradication of this type of breast cancer by 2030.

A breast cancer vaccine targeting a key protein showed strong immune responses in over 75 percent of its trial participants

14/05/2025

Iron deficiency is not just about anaemia.
It’s so important when we’re over 40 to have regular blood tests to check our iron levels.
Some symptoms of a lack of iron:

Absent mindedness

Decreased cognitive function

Depression

Dry skin

Fatigue

Headache

Hair loss

Joint pain

Memory problems

Muscle pain

Restless leg syndrome

Sleep disturbances

Weakness

Weight gain

Notice how these sync with perimenopause symptoms. This is why we need a blood test even if we’re over 45, it’s not to check hormone levels but to check our iron.

To help us reach optimum iron levels,
Eat red meat twice a week
Plant based is also fine, it just takes the body longer to absorb and it has to work harder
To aid absorption take vitamin C when adding iron into your diet whether by food or supplement.
Avoid dairy products shortly before or after eating iron based products as this prevents absorption.

Foods high in iron
Red meat
Eggs
Lentils
Chickpeas
Kidney beans
Sweet potatoes
Nuts and dried fruits