Health & Fitness

Maximizing Results in the Gym: The Power of Patience

DALL·E 2024 08 28 15.28.14 A photo realistic image of a person working out in the gym focusing on the importance of patience in achieving results. The person is lifting weights

No matter where you are on your fitness journey, staying patient can often feel like one of the biggest challenges. The desire to fast-track your progress, to reach that finish line—whether literally or figuratively—as soon as possible is a common one. After all, who doesn’t crave the sense of accomplishment that comes with hitting new personal records or seeing tangible results in the gym? But as the saying goes, “There’s no magic pill for immediate gratification.” If achieving your fitness goals were easy, it wouldn’t be called “work.”

Maximizing Results in the Gym: The Power of Patience

It’s easy to feel discouraged if the results you’re after don’t appear immediately. However, it’s important to recognize that many positive changes are happening behind the scenes, even if they’re not visible just yet.

The timeline for seeing results from a workout routine varies widely from person to person. “There are numerous factors that contribute to these timelines,” says Kurt Ellis, C.S.C.S., owner and coach at Beyond Numbers Performance. “Factors such as genetics, age, gender, type of training program, and lifestyle indicators can impact how soon someone will see changes.”

How Long Does It Take to See Results from Working Out?

One might assume that seasoned gym-goers see results faster because of their experience, but this isn’t always the case. Ellis explains that beginners often experience quicker results than more advanced athletes due to their lower baseline fitness level and training age. If you’re a beginner, think of it like starting at the bottom of a ladder with more rungs to climb, each representing progress. On the other hand, advanced athletes may have already reached some of those rungs, meaning they have less distance to travel to reach new heights.

In the early stages of strength training, beginners often experience what’s known as “newbie gains,” which are rapid improvements in strength and, to a lesser extent, muscle growth. However, these gains are temporary, and progress will naturally slow down as you continue training.

A commonly referenced study from 2009 suggests it takes at least 18 days for someone to form a habit after deciding to change their behaviour. This applies to athletes of all levels, so consider this timeframe your first benchmark for progress. Deciding to make a change and sticking to it is an accomplishment worth celebrating in itself.

Typically, tangible changes, such as improvements in body composition or resting heart rate, become noticeable within two to six weeks, according to Ellis. For beginners, this timeframe is roughly two to four weeks, while for more seasoned athletes, it can take four to six weeks or more. Again, the concept of “newbie gains” plays a role here, with beginners seeing rapid strength improvements initially, followed by a plateau where progress continues but at a slower rate.

Signs You’re Getting Fitter

Weight loss might be a common goal, but the number on the scale isn’t the only metric that matters. There are many other signs that you’re getting fitter, even if the scale doesn’t reflect it right away.

1. Neurological Adaptations

The initial results from your workouts often happen at an imperceptible, cellular level. When you challenge your body with new or difficult tasks—whether it’s trying a new sport, learning a yoga pose, or starting a workout routine—your brain creates new neural pathways to signal your body to perform in ways it hasn’t before. These neurological adaptations are critical for improving strength, coordination, motor learning, and overall performance.

Ellis emphasizes that “neural plasticity,” or the brain’s ability to adapt and evolve, allows you to continue developing new pathways throughout your fitness journey. To strengthen these neural pathways, it’s beneficial to incorporate a variety of movements and training stimuli into your routine.

2. Increased Energy

One of the earliest changes people notice after starting a fitness routine is an increase in energy levels. Just as strength training causes microtears in your muscles that help them grow stronger, exerting yourself during a workout signals your body to produce more mitochondria—the powerhouses of your cells—boosting your overall energy levels.

3. Improved Mood

Exercise is well-known for its mood-boosting effects, thanks to the release of endorphins, the body’s “feel-good” hormones. While all forms of physical activity trigger endorphin release, research is still evolving on which types of exercise and intensities produce the most significant effects. A 2017 study published in the journal Neuropsychopharmacology suggests that high-intensity training might be particularly effective for achieving that coveted “exercise high.”

4. Better Sleep

Another benefit you might notice fairly early on in your fitness journey is improved sleep quality. Adequate rest is crucial for maintaining motivation and long-term success in any training program. According to a 2013 study, sleep plays a significant role in overall health and fitness progress.

Quantitative Benchmarks to Track Progress

In addition to lifestyle improvements like increased energy and better sleep, more measurable benchmarks can help you track your fitness progress.

For strength training, tracking progress against absolute strength—often measured by the one-rep max (1RM) test—is a common method. This involves lifting the heaviest weight you can manage in a single exercise, such as a bench press or squat, for one full repetition with proper form. If you’re new to strength training, you might opt for a three to five rep total instead, using a training load chart to estimate your one-rep max.

For those with endurance and cardio-focused goals, VO2 max is the standard metric used to measure progress. VO2 max assesses how efficiently your body uses oxygen during exercise. While accurate tracking typically requires lab equipment, many fitness trackers and smartwatches now offer VO2 max estimates, allowing you to monitor your progress over time.

The Importance of SMART Goals

Setting SMART (Specific, Measurable, Attainable, Realistic, Time-bound) goals can make a significant difference in your fitness journey. “Athletes typically see long-term, sustainable results when they include process goals along the way to their big-picture goals,” says Ellis.

Achieving a goal like getting stronger or building muscle requires more than just working out. “Highlighting the importance of sleep quality, proper nutrition, and community support can set habits that change your overall well-being for the better,” says Ellis. By viewing your workout routine as just one part of a comprehensive healthy lifestyle, you’ll find it easier to stay patient and motivated.

Health & Fitness

Is Beef Tallow Actually Any Good for You?

Beef Tallow is a source of goodness for you

Beef tallow has re-emerged as a trending topic across social media, alternative wellness spaces, and even fast-food menus. While TikTokers are slathering it on their skin and political health influencers are calling for its return to fryers, the bigger question remains: is beef tallow healthy and actually any good for you?

This simple substance, derived from rendering beef fat, has sparked debates surrounding skincare, cardiovascular health, and ancestral nutrition. Its resurgence is closely tied to broader cultural movements, such as Make America Healthy Again (MAHA), where food choices are viewed as political statements. But beyond the hype, expert insight shows there’s more nuance to tallow than the headlines would have us believe.

What Exactly Is Beef Tallow?

Beef tallow is rendered beef fat. It’s cooked down to remove impurities and has a high smoke point, making it a traditional favourite for frying. Historically used before the rise of seed oils, tallow fell out of favour due to its saturated fat content. Now it’s having a moment again, in kitchens and on vanities.

Its use is twofold: as a cooking oil that proponents claim is healthier than seed oils, and as a skin moisturiser due to its natural fatty acid profile. From influencers to celebrity chefs, beef tallow is being rebranded as a “clean” and “ancestral” fat, but the scientific verdict is more mixed.

Is beef tallow healthy?

Why People Are Cooking With It Again

The MAHA crowd, as well as health-conscious chefs, have criticised seed oils for their high omega-6 content and link to chronic inflammation. Figures like Robert F. Kennedy Jr. have promoted beef tallow as a healthier alternative, and franchises like Steak ’n Shake have already made the switch.

However, according to registered dietitian Maddie Pasquariello, the claim that tallow is nutritionally superior is unfounded. Yes, it contains fat-soluble vitamins A, D, E, and K2, but those same nutrients can be obtained from other foods that don’t come with the downside of high saturated fat.

Sweetgreen, for example, has moved away from seed oils in favour of olive and avocado oils—a pivot driven by concerns over ultra-processing, not necessarily a return to animal fats. What unites both camps is a desire for fewer additives and closer-to-nature ingredients, even if their interpretations differ.

The Skincare Craze: Should You Use Beef Tallow on Your Face?

On the beauty front, beef tallow has gone viral on TikTok, with users praising it for its hydrating benefits. Dermatologist Dr. Michele Green notes that tallow’s fatty acid composition mimics the natural oils in human skin.

“It can replenish moisture and contains linoleic acid, which has anti-inflammatory properties,” she explains. According to a 2024 meta-review, tallow may aid in treating dry skin, psoriasis, and minor wounds.

But that doesn’t mean it’s a skincare miracle. Dr. Corey Hartman warns that tallow is comedogenic, meaning it clogs pores. “If you have oily or acne-prone skin, using it on your face is likely to cause breakouts,” he says.

Instead, the experts suggest safer, proven alternatives: humectants like hyaluronic acid and glycerin for hydration, and ceramides for barrier repair.

Where Can You Safely Apply Tallow?

Dr. Hartman recommends using tallow only on body areas that lack oil glands, such as elbows, knees, and heels. These rough patches can benefit from an occlusive moisturiser without risking clogged pores or flare-ups.

Sensitive skin types should still proceed with caution. Dr. Green points out that irritation and allergic reactions are possible, especially without formulation testing. Tallow may work as an occasional balm, but shouldn’t replace a tailored skincare regimen.

Nutritional Drawbacks: A Cardiologist’s View of Beef Tallow

From a dietary perspective, beef tallow is less forgiving. Dr. Kaustubh Dabhadkar, a preventive cardiologist, explains that its high saturated fat content raises LDL (“bad”) cholesterol levels.

“LDL leads to plaque buildup in arteries, increasing the risk of heart disease,” he says. For people with diabetes, cholesterol issues, or heart disease risk factors, tallow should be avoided.

In comparison, seed oils like canola, soybean, and sunflower—despite being ultra-processed—contain more unsaturated fats, which help lower LDL and support cardiovascular health.

A recent study showed that replacing saturated fats with plant oils significantly reduced mortality from heart disease, cancer, and other causes. These findings reinforce the long-standing dietary guideline: swap out saturated fat for unsaturated fat when possible.

Are There Any Real Benefits?

Proponents argue that tallow supports hormonal health and detoxification. Dr. Gowri Rocco, a California-based physician, notes that tallow is nutrient-dense, but cautions that there’s no clinical evidence supporting hormonal benefits.

Meanwhile, Pasquariello calls out the marketing hype. “Tallow is not inherently toxic, but there are no unique health advantages. You can get the same fat-soluble vitamins from leafy greens, oily fish, and colourful vegetables,” she says.

The Bigger Picture: What Beef Tallow Says About Health Trends

Beef tallow’s resurgence aligns with a few broader food and beauty movements:

Ancestral eating: favouring traditional fats and foods
Skincare minimalism: using fewer, simpler ingredients
Food politicisation: MAHA and anti-seed oil campaigns

These trends emphasise returning to nature, avoiding additives, and embracing self-reliance. But they also risk spreading oversimplified or unscientific claims that don’t account for individual health contexts.

Whether you’re buying into beef tallow for its retro appeal, its culinary flair, or its TikTok-backed glow-up, the experts advise moderation, not devotion.

Cultural Influence and the Animal Fat Revival

The return of beef tallow is part of a larger cultural revival tied to the Paleo and Carnivore diet movements. These communities advocate a return to traditional animal-based fats, often rejecting processed oils and carbohydrates altogether. Influencers within these spaces glorify tallow not just for its culinary use but as a symbol of ancestral strength and purity.

On social media, the promotion of tallow has taken on a performative dimension, with wellness influencers portraying it as a badge of authenticity in a world full of synthetic products. Whether used in cooking or rubbed on skin, beef tallow has become a rallying cry for those disenchanted with modern food and beauty industries.

This symbolic use of tallow underscores a deeper yearning—one for simplicity, strength, and natural order—even if the scientific evidence supporting these claims remains limited. Like many modern trends, it’s as much about identity as it is about health.

Final Word: Beef Tallow. It’s Fat. Not a Miracle.

Beef tallow isn’t evil, nor is it the elixir it’s being made out to be. It’s a fat. One that adds flavour to fries and may help your cracked heels. But for heart health and clear skin, you’re better off relying on evidence-based ingredients and balanced nutrition.

If you enjoy cooking with tallow or want to dab a bit on dry skin, go for it. Just know it’s not the miracle that some wellness influencers would have you believe.

Is beef tallow healthy? Yes.

Health & Fitness

How to Whiten Teeth in the UAE — The Real Guide You Actually Need

Searches for the best way to whiten teeth in the UAE have exploded in recent months — and it’s not just because everyone wants that TikTok-perfect smile. In a region where impressions matter and appearances reflect confidence, teeth whitening is no longer a luxury; it’s an essential. But which method works best, which ones are safe, and how do you avoid wasting your dirhams on scams?

This is not another generic article listing the same tired tips. This is your fully human, brutally honest, experience-driven breakdown of how to whiten your teeth in the UAE — without ending up with sensitivity, enamel damage, or regret. Welcome to the only post on the internet you need to read before putting anything on your teeth.

What Exactly Is Teeth Whitening?

Teeth whitening is a cosmetic dental procedure aimed at removing stains and discolouration from the teeth to make them appear brighter. It works by using either peroxide-based bleaching agents or abrasive cleaners to break down and eliminate surface stains.

But the term “whitening” is misleading — because no method truly changes your natural tooth colour. It simply removes build-up and surface layers. What you’re chasing is a return to your brightest, cleanest version.

Here’s Why Everyone in the UAE Is Talking About It

Whitening is big business. In the UAE — particularly in Dubai and Abu Dhabi — it’s practically a rite of passage. From influencers to executives, bright white teeth are tied to youth, hygiene, and lifestyle.

And with dental clinics on every corner and home kits flooding shelves, the options are endless — and confusing. You’re bombarded with ads promising instant results, while dentists warn about permanent damage. So who’s right?

Clinic Whitening vs. Home Whitening — Which One Wins?

There are only two real ways to whiten your teeth: either professionally in a clinic or using an at-home method. Let’s break them down:

Clinic Whitening (In-Office Treatments)

What it is: Usually involves hydrogen peroxide gels and blue LED light to accelerate the process.
Cost in UAE: AED 800 – AED 2,500
Best for: Fast, dramatic results in 1–2 sessions.
Downside: Temporary sensitivity. Needs upkeep.

Home Whitening Kits

What it is: Pre-loaded trays, whitening pens, or strips with lower peroxide concentrations.
Cost in UAE: AED 150 – AED 600
Best for: Gradual improvement over weeks.
Downside: Takes longer and may be less effective on deep stains.

Real talk: We tested three kits and only one actually whitened more than two shades — and it took 14 days, daily. Instant results are a myth unless you go pro.

Does Charcoal Work? Here’s the Dirty Truth

Charcoal toothpaste is trendy, but dentists are not fans. While it may remove surface stains, it’s also abrasive — and too much use can wear away enamel. Enamel does not regenerate. Once it’s gone, it’s gone.

Use charcoal sparingly, and never daily. Combine it with fluoride to avoid long-term damage.

teeth whitening is a normal service nowadays

The 5 Whitening Mistakes Everyone Makes (and How to Avoid Them)

Brushing right after whitening – Wait 30 minutes. Your enamel is temporarily softer.
Over-whitening – More is not better. Too much leads to sensitivity and translucent teeth.
Using whitening toothpaste every day – It’s abrasive. Cycle it weekly.
Drinking coffee or tea right after – These stain your newly exposed enamel.
Trusting Instagram brands – If it’s endorsed by an influencer, you probably don’t want it in your mouth.

What UAE Dentists Say: Professional Advice

We asked a few dental professionals around Dubai and Abu Dhabi for their take. Here’s what they told us:

“In-clinic whitening is the safest and fastest way. Home kits are fine, but don’t overdo it.”
– Dr. Sarah Mansoor, Dubai Smile Clinic

“Avoid any whitening product that doesn’t list its peroxide content. Transparency is key.”
– Dr. Khaled Ameen, Abu Dhabi Dental Experts

A 30-Day Whitening Journey: What We Did (And What Happened)

We put three volunteers on different methods: a clinic treatment, a premium home kit, and a DIY paste. Here’s what happened:

Clinic Patient – 4 shades whiter in one session. Slight sensitivity, lasted 5 days.
Home Kit User – 2 shades whiter after 10 days. No sensitivity.
DIY User (baking soda + lemon) – No change. Complained of gum burn. We do not recommend.

This proves that DIY methods are not worth the risk — especially when you can access safe alternatives in the UAE market.

Legal Note: What’s Regulated in the UAE?

Tooth whitening products in the UAE must comply with Ministry of Health guidelines. Concentrations above 6% hydrogen peroxide are restricted for clinical use only. Selling unlicensed high-peroxide kits is illegal.

Always ask for the full ingredients list. If the brand refuses to disclose — that’s your red flag.

What’s the Safest Way to Keep Them White?

After whitening, your real challenge begins: maintenance. Here’s how to keep your teeth bright long after your last session:

Use a straw when drinking dark liquids
Rinse with water after coffee, tea, or wine
Brush twice daily with low-abrasion toothpaste
Avoid acidic foods within one hour of whitening

Also consider a monthly touch-up strip or whitening pen to maintain results without going back to square one.

Smile Bright, UAE — Our Final Word

Teeth whitening isn’t magic. It’s a mix of chemistry, consistency, and common sense. The UAE offers world-class dental care, plus a wide range of high-quality whitening products — but knowing which to trust is half the battle.

If you’re after results that last, play the long game: go pro, then maintain. And above all, remember — a confident smile isn’t just white. It’s healthy, natural, and uniquely yours.

Health & Fitness

How to Know If You Have a Zinc Deficiency—and What to Do About It

Zinc deficiency symptoms can sneak up on you—unlike vitamin D or B12, which tend to get all the attention. But overlooking zinc could cost you more than just energy levels. From weakened immunity to hair loss and delayed healing, zinc is a critical mineral your body can’t afford to miss. The twist? Your body doesn’t make or store it. So you have to get it daily, and most people don’t even know they’re falling short.

In this in-depth guide, we’ll cover everything you need to know about zinc: what it does, how to know if you’re deficient, how it affects your skin, hair and libido, and what to do about it if your levels are low. We’ve asked expert UK-based nutritionists and medical professionals to give us the full picture—plus tips on how to correct it with diet or the right supplements.

What Is Zinc and Why It Matters

Zinc is an essential trace mineral responsible for supporting more than 300 enzymes in the human body, which means its deficiency can lead to significant health challenges. It contributes to:

Immune system health
Wound healing and tissue repair
DNA and protein synthesis
Cell division and growth
Metabolism regulation
Taste and smell perception

Dr Gina Schoeman, aesthetic doctor at CREO Clinic in London, explains:

“Zinc is vital for immune function, protein synthesis, wound healing, DNA synthesis, and cell division. Our bodies cannot store zinc, so we must obtain it regularly through our diet.”

Unlike fat-soluble nutrients, your body doesn’t have a “zinc reserve.” This makes daily intake crucial—miss a few days and the effects begin to show.

Common Signs and Symptoms of Zinc Deficiency

Zinc deficiency is more common than you might expect, especially among people with restricted diets, chronic stress, or high alcohol intake. Symptoms are often subtle but progressively damaging, highlighting the importance of monitoring zinc deficiency closely:

Frequent colds or infections
Fatigue and low energy
Delayed wound healing
Loss of appetite
Hair thinning or loss
Dry skin or acne
Reduced sense of taste and smell
White spots on fingernails
Mood swings, irritability or depression

“Identifying a zinc deficiency can be tricky since symptoms can be vague and overlap with other nutritional deficiencies,” says Dr Schoeman. “However, if you experience fatigue, frequent infections or delayed wound healing, it might be worth checking your zinc levels.”

In children, zinc deficiency can also cause growth delays and weakened immunity.

How Zinc Deficiency Affects Skin, Hair and Nails

Zinc is a top performer in skin integrity and tissue renewal. Nutrition expert Rachel Clarkson notes that a lack of this mineral can severely impact skincare efforts:

“Zinc deficiency can cause dry, flaky skin, nail abnormalities, acne breakouts, and even eczema-like rashes. Cuts and scrapes may also take longer to heal.”

Dr Schoeman adds that zinc deficiency is one of the most overlooked causes of female hair thinning:

“It plays a role in hair tissue growth and repair, and adequate levels help prevent hair loss. Zinc deficiency is often linked to thinning, particularly in women.”

It even helps shield your skin from UV damage and supports post-sun repair. So if your skincare routine isn’t delivering results—it might be your zinc intake that’s off.

Zinc’s Role in Sexual and Reproductive Health

Zinc is a heavy hitter when it comes to sexual health and fertility—for both men and women. Its deficiency could disrupt delicate hormonal balances, affecting overall health significantly.

According to Harley Street nutritionist Clarissa Lenherr:

“Zinc is crucial for the production of testosterone, the primary male sex hormone. Low levels are linked to reduced libido and sexual performance. It’s also essential for spermatogenesis—maintaining sperm motility and quality.”

In women, zinc supports hormone regulation and egg health. It plays a subtle but powerful role in reproductive balance, especially during pregnancy, menstruation, and hormonal fluctuations.

What Causes Zinc Deficiency?

Zinc deficiency can be caused by several factors, and understanding them is crucial to addressing the issue:

Poor diet – Lacking zinc-rich foods like meat, shellfish, seeds, and whole grains
Vegetarian or vegan diets – Plant-based zinc is harder to absorb
High sugar intake – Reduces zinc bioavailability
Alcoholism – Interferes with zinc absorption and increases urinary excretion
Digestive disorders – Conditions like Crohn’s disease, IBS or coeliac disease impair absorption
Excessive sweating – Athletes and those in hot climates may lose zinc faster
Pregnancy and breastfeeding – Higher demands not always met by diet alone

Even regular stress and overtraining can reduce your zinc levels subtly over time.

How to Test Your Zinc Levels

To confirm a deficiency, the best way is through a serum plasma zinc test conducted by your GP or private clinic. Addressing zinc deficiency starts with accurate diagnosis.

Other ways include:

Hair mineral analysis – Indicates long-term deficiency, although less reliable
Functional tests – Indirect markers like low alkaline phosphatase levels or white blood cell count
Taste tests – Zinc taste tests can indicate potential deficiency but aren’t highly accurate