Ascend Your Business

At Ascend, we emphasise evidence-based strategies to help you achieve lasting results. One of the most important concepts to understand is calorie balance—the cornerstone of changing your body composi...

Life doesn’t stop throwing challenges your way—whether it’s work stress, personal struggles, or demanding training schedules. How you respond can be the difference between growth and burnout. At As...

Metabolic flexibility is your body’s ability to efficiently switch between fuel sources—carbohydrates and fats—based on availability and demand. It’s one of the most powerful, yet often overlooked,...

Neuroplasticity is your brain’s ability to adapt, rewire, and evolve based on your actions, environment, and experiences. Whether you're trying to improve focus, bounce back from burnout, or level u...

Portion Control: The Sustainable Way to Improve Your Nutrition

If you've already built a solid dietary routine and you're ready to take things up a notch—portion control is your next best step.

Un...

When boosting LH isn’t the fix, and what that means for your clients

In the world of hormone optimization, low testosterone is one of the most discussed — and misunderstood — topics, especially am...

Intermittent fasting (IF) has taken the health and wellness world by storm. But unlike most diet trends, it’s not about whatyou eat—it’s about when you eat.

Whether your goal is fat loss, better focu...

Gut health is one of the biggest trends in fitness and wellness right now — and for good reason.

Improving your gut health can:

• Help you lose weight more easily

• Boost your energy througho

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1. Start with a Food Journal (No Apps or Spreadsheets Needed)

All you need is a diary or notebook.

Here’s what to do:

• Write down everything you eat for the next 7 days.

• Be honest. No ju

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