DPP Fitness & Nutrition - TrainFit

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DPP Fitness & Nutrition - TrainFit Functional fitness training programme with bespoke nutrition packages.

Determination-Passion-Purpose
Book your nutrition appointment or Styku 3D scan now:
https://calendly.com/dppnutrition

💊 IF I COULD CHOOSE ONLY FIVE SUPPLEMENTS…These are the five I personally spend my money on—and why! 👇🏼But first: supple...
08/10/2026

💊 IF I COULD CHOOSE ONLY FIVE SUPPLEMENTS…

These are the five I personally spend my money on—and why! 👇🏼

But first: supplements are exactly that—supplements.

They cannot replace:

🥗 A nutritious, colourful diet
💪 Enough protein
🌱 Fibre and plant variety
🏋🏼‍♀️ Strength training
🚶🏼‍♀️ Daily movement
😴 Sleep and recovery

Get those foundations right first. Then supplements can be used strategically to support your individual needs.

⭐️⭐️⭐️⭐️⭐️ 1. CreaGlow—Creatine + Collagen £35 at TrainFit

Probably my biggest non-negotiable!

Creatine is one of the most researched sports supplements available—and it certainly isn’t just for bodybuilders.

As women move through menopause and get older, maintaining muscle, strength and physical function becomes even more important.

I take mine every morning, including on rest days. With creatine, consistency matters far more than timing.

🦴 2. Elevate Collagen £28 at TrainFit

CreaGlow contains collagen, but I personally add Elevate to bring my daily intake to around 15g+.

That isn’t an official minimum requirement for menopausal women, but doses around this level have been used in studies investigating connective tissue and collagen synthesis alongside exercise.

Because I train frequently and want to support my joints, tendons, bones and connective tissue as I age, I’ve chosen to include it.

Remember: collagen complements complete dietary protein—it doesn’t replace it.

🐟 3. Nothing Fishy Complete Omega-3

This is an algae-based omega-3 rather than fish oil—but make sure you choose the Complete EPA + DHA version.

Omega-3s are particularly interesting for heart and brain health, making this one I’m happy to keep in my long-term routine. It also helped me to it’s hormonal migraines

🧬 4. Viva NMN

This is my more experimental healthy-ageing supplement—and I personally noticed an improvement in my sleep after starting it.

NMN is a precursor to NAD+, which is involved in cellular energy metabolism.

The research around NMN and healthy ageing is fascinating, although human evidence is still developing. It’s definitely not a magic anti-ageing pill! 😂 It’s simply an area I’m interested in and something I’ve chosen to use.

🌙 5. Free Soul 4-in-1 Magnesium + Turmeric

I take this at bedtime as part of my evening wind-down routine.

It combines magnesium glycinate, citrate and malate with turmeric. Magnesium contributes to normal muscle and nervous-system function—and recovery matters just as much as training!

❤️ MY RULE?

Food first.
Eat enough protein.
Eat your plants.
Lift weights.
Move your body.
Look after your gut.
Prioritise sleep and recovery.
Then supplement strategically.

Please don’t copy my entire stack simply because it works for me! Your ideal choices may be completely different depending on your diet, age, health, medication, training and goals.

Not sure what you actually need?

I can help you build a sensible, personalised supplement stack—without wasting money on products you don’t need.

I keep several of these products in stock, so please ask me about availability and prices. I also have the following affiliate and referral offers:

🐟 Nothing Fishy—40% off:
https://www.nothingfishy.co/DEB22092

🧬 Viva NMN:
https://vivanmn.com/deb
Code: DEB

💪🌙 Free Soul—CreaGlow and Magnesium + Turmeric:
herfreesoul.mention-me.com/m/ol/ud9tn-deb-armstrong
£10 off

🦴 Elevate Collagen:
https://www.elavate.com/DEB11721

Supplements can interact with medication and may not be suitable for everyone, so check with your GP or pharmacist where appropriate.

You don’t need every supplement. You need to understand WHY you’re taking the ones you choose. ❤️

Adaptogens are everywhere right now — but what can functional mushrooms actually do for you? 🍄Mushrooms such as lion’s m...
07/10/2026

Adaptogens are everywhere right now — but what can functional mushrooms actually do for you? 🍄

Mushrooms such as lion’s mane, reishi and cordyceps contain interesting compounds and have a long history of traditional use.

Researchers are exploring their possible effects, but many bold claims online are ahead of the human evidence.

🍄 Lion’s mane is being studied for memory, mood and stress. Early findings are interesting, but the human studies are still limited.

🍄 Reishi is often promoted for relaxation and immune support. Research is mixed, and it hasn’t been shown to treat or prevent illness.

🍄 Cordyceps is marketed for energy and stamina. It’s being studied for these effects, but we can’t promise it will boost your workout performance.

So, think of them as promising research ingredients — not magic mushrooms. “Adaptogen” is a popular label, but it doesn’t guarantee a proven benefit.

Whole mushrooms can still be a tasty, fibre-containing addition to meals.

Supplements are different: extracts vary, and they may interact with medicines.

Check with your healthcare professional first, especially if you take blood thinners, diabetes medicines or immune-suppressing treatment.

Fun to try the fungi!? Have they helped you?

Personally I use the london.nootropics for taste and they help me chill 👌🏼 use my code for discount

https://www.londonnootropics.com/DEB61114

🔎 HIDDEN SUGARS: WHAT SHOULD YOU LOOK FOR ON FOOD LABELS?Sugar doesn’t always appear as “sugar” on an ingredients list —...
06/10/2026

🔎 HIDDEN SUGARS: WHAT SHOULD YOU LOOK FOR ON FOOD LABELS?

Sugar doesn’t always appear as “sugar” on an ingredients list — and it can be found in savoury foods as well as sweet ones.

A few names to look out for:
• Glucose, fructose, sucrose, dextrose or maltose
• Syrups, such as glucose, corn or rice syrup
• Honey, agave, molasses or fruit juice concentrate

Check the ingredients list: ingredients are listed from highest to lowest amount. If a sugar or syrup appears near the top, the product contains more of it.

You can also compare the “sugars” figure per 100 g.

On UK front-of-pack labels, more than 22.5 g per 100 g is classed as high, while 5 g or less is low. That figure is for total sugars, though it doesn’t always tell you where those sugars come from.

🍓 WHAT ABOUT YOUR POT PLAN?

If your day adds up to around 30–60 g of total sugars, that doesn’t automatically mean you’ve eaten that much added sugar. The total can include naturally occurring sugars from whole fruit, vegetables, milk and plain yoghurt.

Those sugars still show in the total-sugars figure, but sugars in whole fruit and plain milk aren’t classed as free sugars.

Honey, syrups, juice and smoothies do count as free sugars — even when they’re described as natural. ⁠

So 30–60 g of total sugars isn’t the same as a 30–60 g allowance for free sugars. The aim isn’t to fear fruit or chase zero sugar; it’s to understand what you’re eating, spot added sugars, and build balanced meals that work for you. 💙

Confused? Just follow your pots and I’ll guarantee you will stay under the recommended guidelines!

Nutrition should fit your life—not the other way round. 💙I create individual nutrition plans tailored to your needs, pre...
05/10/2026

Nutrition should fit your life—not the other way round. 💙

I create individual nutrition plans tailored to your needs, preferences and goals, with practical recipes and meal-prep suggestions to make healthy eating easier.

No one-size-fits-all approach—just realistic support to help you feel confident about what to eat and how to make it work day to day.

Want to find out more? Send me a message.

CREAGLOW: WHAT’S THE RESEARCH SAYING? 💙I take Free Soul CreaGlow every day, so I wanted to look beyond the “glow” claims...
05/10/2026

CREAGLOW: WHAT’S THE RESEARCH SAYING? 💙

I take Free Soul CreaGlow every day, so I wanted to look beyond the “glow” claims and see what the evidence actually supports.

The key ingredient is creatine monohydrate. One serving of the current tub provides 5g of creatine and 2.5g of marine collagen, alongside other ingredients such as electrolytes, vitamin C, biotin and hyaluronic acid. Always check your own product label, as serving sizes can vary.

💪 Why creatine may help

Creatine supports quick energy production in your muscles. It’s most useful for repeated, short bursts of hard effort—think strength training, lifting and high-intensity workouts.

Research in postmenopausal women suggests that creatine may support modest gains in lean mass and strength when combined with resistance training. That’s why it’s a useful option for me alongside my TrainFit sessions and strength work.

It doesn’t build muscle on its own, and it isn’t a fat-loss supplement. Training, enough food and good-quality protein still matter.

⏰ When should you take it?

I take mine in the morning, but timing isn’t crucial. Take one serving every day, including rest days. You don’t need to take it right before training or do a loading phase; daily use builds muscle stores gradually.

⚖️ A note about the scales

Creatine can increase water stored inside muscle, so weight may rise a little—especially when first starting or restarting. That’s water, not body fat. Keep your routine consistent and look at the overall trend.

✨ And the collagen?

CreaGlow includes marine collagen, plus ingredients marketed for skin, hair and nails. There are some promising collagen studies, but the evidence is mixed. The best-established reason to use CreaGlow is its creatine—not a promise to fix menopause symptoms or transform your skin.

Creatine is generally well tolerated by healthy adults. If you have kidney disease or are having kidney blood tests, let your healthcare professional know you take it, as it can affect how creatinine results are interpreted.

herfreesoul.mention-me.com/m/ol/ud9tn-deb-armstrong

10 SIMPLE NUTRITION TIPS FOR BETTER HEALTH & BODY COMPOSITION 💙Your Styku scan gives you useful information about your b...
04/10/2026

10 SIMPLE NUTRITION TIPS FOR BETTER HEALTH & BODY COMPOSITION 💙

Your Styku scan gives you useful information about your body. The next step is knowing what to do with it.

Nutrition doesn’t need to mean strict dieting, living on salads or counting every calorie. Start with these simple habits:

1️⃣ Include protein at each main meal to support muscle, recovery and fullness.
2️⃣ Don’t fear carbs — foods like oats, potatoes, rice, fruit, veg and beans can fuel your day and training.
3️⃣ Eat your BBGs: berries, beans, greens, (seeds and nuts).
4️⃣ Build fibre gradually with fruit, veg, pulses, wholegrains and seeds.
5️⃣ Support your gut with plants, fluids and regular movement.
6️⃣ Choose healthy fats such as olive oil, nuts, seeds, avocado and oily fish.
7️⃣ Add more variety of plant foods across the week.
8️⃣ Don’t undereat — enough energy and protein can help support training and muscle.
9️⃣ Look beyond the scales: body fat, lean mass, waist, visceral fat and body shape all add useful context.
🔟 Aim for consistency, not perfection. What you do most of the time matters.

The best approach is one that suits your body, activity, health and goals — and fits real life.

That’s what we work on in my 8-week DPP Nutrition programme. I use your Styku information to create a personalised starting point, then help you put it into practice with my simple Pot Plan system.

Your Styku scan shows us where you are. DPP Nutrition helps you decide what to do next. 💙

Book no! There’s less than 12 weeks till Christmas!

https://calendly.com/dppnutrition/dpp-nutrition-package-1st-scan

The DPP Nutrition Course gets results time and time again! 💙It’s a great chance to build healthier habits well before Ch...
01/10/2026

The DPP Nutrition Course gets results time and time again! 💙

It’s a great chance to build healthier habits well before Christmas 👍🏻

What’s included?

✅ Styku 3D scan to track your body shape, measurements and body composition
✅ A personalised nutrition plan, food list and practical swaps
✅ Family-friendly recipes and an 8-week food diary
✅ Weekly email and Zoom support
✅ Our supportive Facebook group

We focus on balanced meals, fibre-rich foods, protein and healthy fats, with your first 21 days alcohol-free.

I’m a qualified nutritionist and former cardiac nurse.

This isn’t a quick-fix diet; it’s about understanding your food choices and building habits that work for you long term.

Interested? Visit dpptrainfit.com, message us, or book your scan here:

https://calendly.com/dppnutrition/dpp-nutrition-package-1st-scan

Build habits you can keep—and see progress beyond the scales 💙

What is TLV — and why do we look at it on a Styku scan?BMI gives us a number based on height and weight. Waist circumfer...
30/09/2026

What is TLV — and why do we look at it on a Styku scan?

BMI gives us a number based on height and weight. Waist circumference gives us one measurement around the middle. But neither shows the whole picture of how body volume is distributed.

Trunk-to-leg volume (TLV) compares the volume of your trunk with the volume of your legs.

A higher ratio can reflect more volume around the middle, less volume in the legs, or a combination of both.

That matters because body shape and muscle distribution can provide extra information that weight alone may miss.

Research has found TLV to be associated with diabetes and other metabolic health markers. In one study, the association with diabetes remained significant even after accounting for BMI and waist circumference.

That makes TLV a useful additional measure to follow over time

A Styku scan estimates this ratio using a 3D body model. A tape measure, BMI calculation or typical bioimpedance scale won’t give you the same 3D trunk-to-leg volume measure.

Styku isn’t the only technology capable of estimating regional body volume, though: research has also measured it using methods such as DXA and other 3D optical scanners.

How can DPP Nutrition help?

Our Pot Plan gives you a practical structure for balanced meals, with a focus on nourishing foods, enough protein and a sustainable approach to portions. Combined with strength training and regular movement, that can support gradual fat loss while helping you maintain or build muscle.

We track the wider picture across scans — including changes in body shape and composition — rather than judging progress by the scales alone.

Understand your shape. Build healthier habits. Track your progress.





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