Over my career I worked across multiple sports.

Tennis. BMX. MTB. MotoX. Football codes.

One thing I noticed:

Cross pollination looks like Innovation. 

Or maybe, 

Cross pollination IS Innovation.

I had to learn bench press mechanics when I was training an elite powerlifter. 

Later, those lessons underpinned how I coached upper body strength in skinny tennis players.

Concussion and TBI research made me think differently about creatine long before most performance coaches started discussing “brain energy.”

Then gut health research started influencing how I thought about recovery, illness resilience and athlete availability.

Recently I’ve been reading research on ingesting hyaluronic acid (HA).

(Context: It’s a key ingredient in our Propel Health Collagen Beauty Boost and, yes, supplementing with HA has been shown to “inhibits skin wrinkles and improves skin condition.”)

Not from sports science journals.

Beauty research.

Most people hear “hyaluronic acid” and think:

• skin care
• wrinkles
• cosmetic clinics

But as you know, skin, fascia, tendons, ligaments and joint surfaces are all connective tissues.

And in high performance sport, connective tissue quality matters.

So the question is, if oral hyaluronic acid improves skin hydration and tissue quality… Could there also be implications for:

• tendon resilience?
• joint tolerance?
• fascia quality?
• load absorption?
• recovery capacity?

To be clear, I’m not I saying “oral HA prevents injuries.”

I’m saying this is how cross pollination starts.

In most cases (an ideal world?) it would be: 

1. Curiosity
2. Research
3. Application.

But at the pointier ends of human performance it’s:

1. Curiosity 
2. Application
3. (…. and years later) Research.

 

There is growing evidence that injectable HA may help in certain tendinous conditions including: 

• Shoulders
• Tendons
• Patellar tendons
• Sport-related tendinopathies

That does not automatically mean oral HA does the same thing.

But it may be enough to justify curiosity.

Particularly when thinking about:

• older athletes with years of accumulated loading
• athletes transitioning surfaces (e.g. from clay court to hard court)
• high tendon-load environments (e.g. volleyball or basketball)
• connective tissue recovery during dense competition blocks

Maybe the next useful performance idea is hiding in another industry entirely.

And maybe I should get our Collagen Beauty Boost HASTA certified : )

Chat soon, 

Grant

May 11, 2026 marked my 3rd year in the supplement manufacturing industry. 

While I’d previously consulted, advised and promoted products and brands, it’s been three years of making the final decisions. 

In the coming weeks I’ll share some of the lessons I’ve learned but this week is about setting the groundwork. 

Everything I write below, you should already know.

So here’s a little peek behind the curtain.

Ingredients Are Listed by Weight

Too many people assume the first ingredient listed is the “main active ingredient.”

Not always.

Often the biggest ingredient is:

• flavouring
• filler
• sweetener
• cheap base powder

While the ingredient you actually bought the product for might only be present in tiny amounts.

This is why the ingredient panel matters far more than the front label.

“Proprietary Blend” Usually Means “Trust Us”

“Proprietary blend” might sound scientific, premium or advanced.

It’s none of those things. 

Your default thought should be:

>

And the reason they don’t want to tell you… Is not because there is too much of the expensive/active ingredients….

For example, if someone blended magnesium oxide (cheap, poor bioavailability) and magnesium glycinate (expensive, good bioavailability) and called it Magnesium Proprietary Blend, your default thought should be that it’s most likely 99% oxide and 1% glycinate. 

Better Taste Usually Means More Additives

If you want:

• great mix-ability
• smooth mouth feel
• perfect sweetness
• pleasant after taste
• no clumping

You’re going to have to compromise on the effectiveness of your supplement. 

Facts. 

Beetroot Powder clumps (it’s the natural sugars). 

Creatine is gritty & doesn’t dissolve well. 

Moringa Powder tastes, um, healthy. 

Stevia eaves a bitter after-taste.

You can either accept these or compromise on the health benefits. 

Not both. 

More Ingredients = Less Effective Doses

A big misconception in supplements.

People think: more ingredients = better products.

(POP QUIZ: What international supplement brand am I thinking of right now? Ha!)

Usually the opposite is true.

The more ingredients added:

• the smaller the doses become
• the harder it is to formulate properly
• the more marketing starts driving the formula

A simple, properly dosed product often outperforms the “everything formula.”

(And add in mix-ability, mouth feel, after taste and you’re having a milk shake, not a health shake). 

Real Food Powders Change Batch to Batch

I often get asked for the nitrate content of our Beetroot Powder. 

Or the iron content of our Moringa Powder. 

But the best answer I can give is a range, not an exact amount. 

Just as the nutrient content of an apple changes based on where it was produced, the rainfall of that season, the nutrients in the soil, etc. 

Same with the powders made from those foods.

Ironically, perfect consistency often requires more processing, more standardisation and more manipulation.

Our Standard Is Simple

Yes, I look at:

• Certificates of Analysis (COA)
• testing
• sourcing
• contaminants
• glyphosate
• heavy metals

But my real filter is simpler:

Would I give this to my kids?

If the answer is no, I do not sell it.

Chat soon,

Grant, Propel Health Australia

Blood sugar health is no longer just a topic for people with diabetes.

More people are now paying attention to:

• Energy crashes
• Cravings
• Poor appetite control
• Metabolic health
• Insulin resistance

This is because blood sugar instability often develops long before diabetes itself.

The good news is that simple nutrition strategies may help support healthier glucose regulation over time.

Fibre: One of the Most Important Nutrients

One of the most overlooked tools for blood sugar support is fibre.

Fibre can help slow digestion and carbohydrate absorption, which may support more stable blood sugar responses after meals.

It may also help with:

• Appetite control
• Fullness after meals
• Gut health
• Reducing cravings

Unfortunately, most people still do not consume enough fibre daily.

Inulin and Psyllium Husk

Two popular fibre supplements are:

Inulin

A prebiotic fibre that feeds beneficial gut bacteria and may help support satiety and metabolic health.

Psyllium Husk

A gel-forming fibre that may help slow glucose absorption and improve fullness after eating.

Both are commonly used by people looking to support digestion and blood sugar naturally.

Chromium and Glucose Metabolism

Chromium is a trace mineral involved in insulin function and glucose metabolism.

Research suggests chromium may help support:

• Healthier blood sugar regulation
• Insulin sensitivity
• Reduced cravings

This is one reason chromium-containing supplements continue to gain attention in metabolic health discussions.

Reducing Sugar Without Giving Up Sweetness

Reducing excess sugar intake remains one of the most effective ways to support metabolic health.

But for many people, removing sweetness completely isn’t realistic.

That’s where stevia becomes useful.

Stevia is:

• Naturally sweet
• Sugar free
• Calorie free

Unlike regular sugar, it does not produce the same rapid blood sugar spikes.

Why Quality Matters

One factor many people overlook is supplement quality.

Fibre-based ingredients are sourced from agricultural crops, meaning contaminants like glyphosate and pesticides may be relevant considerations.

This is why many consumers now look for supplements that are independently tested for purity and contaminants.

A Smarter Long-Term Approach

Most people do not need extreme diets.

Often, the biggest improvements come from:

• Increasing fibre intake
• Reducing liquid sugars
• Supporting insulin sensitivity
• Improving food consistency

Small changes repeated consistently usually work better than short-term “perfect” eating.

For a deeper breakdown of the most useful ingredients and how they work, see: Top 4 supplements to control blood sugar naturally

Disclaimer

Propel Health offers this article for education purposes only. Please consult your Health Practitioner for personalised and specific information.

Interest in gut health has grown rapidly over the past few years. More Australians are paying attention to digestion, regularity, bloating, food tolerance and the connection between the gut microbiome and overall wellbeing.

As a result, many people are now searching for high-quality probiotics for gut health that fit into a practical daily routine.

The gut microbiome contains trillions of microorganisms that help influence digestion, nutrient absorption and immune function.

Factors such as stress, highly processed diets, travel, poor sleep and antibiotic use may all affect microbial balance.

While no single supplement is a magic solution, many people choose probiotic and prebiotic products to help support digestive comfort and microbiome diversity.

One important distinction often overlooked is the difference between probiotics and prebiotics.

Probiotics are beneficial microorganisms, while prebiotics are fibres that help feed and support those microorganisms. Increasingly, practitioners are recommending products that combine both approaches rather than focusing on probiotics alone.

This is where formulations such as Gut Health Plus have attracted attention. The formula combines the probiotic strain Bacillus coagulans with PHGG (Partially Hydrolysed Guar Gum), a gentle prebiotic fibre commonly used in digestive health formulations.

PHGG has become particularly popular because it is generally well tolerated compared to some harsher fibres.

It dissolves easily in water, has minimal flavour and is frequently used by people wanting to increase fibre intake without the heaviness associated with some traditional fibre supplements.

Combining a probiotic with a prebiotic ingredient may help create a more supportive environment for beneficial gut bacteria.

When choosing probiotics for gut health, quality standards matter. Storage conditions, ingredient sourcing and manufacturing processes can all influence product quality.

Many consumers are now paying closer attention to independent testing, ingredient transparency and manufacturing standards before purchasing supplements.

This focus on quality is one reason Propel Health has developed a strong reputation within the Australian practitioner and health retail industry.

The company is increasingly recognised for its emphasis on high standards, independent testing and practitioner-focused formulations.

Propel Health products are stocked by health stores, pharmacies and wellness practitioners around Australia, with many practitioners favouring the brand for its straightforward ingredient profiles and quality-first approach.

Another important consideration is simplicity. Many consumers become overwhelmed by complicated formulations containing dozens of ingredients and unclear dosages. Products with targeted ingredients and transparent labelling are often preferred by people wanting a more practical approach to digestive support.

Lifestyle factors also remain important. Fibre intake, hydration, sleep quality, exercise and overall dietary patterns all play a major role in gut health.

Supplements are typically best viewed as part of a broader wellness routine rather than a replacement for healthy habits.

As interest in microbiome health continues to grow, demand for well-formulated probiotics and prebiotic products is likely to increase further. Australians are becoming more selective about the supplements they use and are placing greater importance on quality, transparency and evidence-informed ingredients.

Disclaimer: This article is for educational purposes only and is not intended as medical advice. Always consult your healthcare practitioner before starting new supplements or making changes to your health routine.

 

I can’t remember how many Australian Strength & Conditioning Association courses I’ve presented…

I started around 2012 and some years I’d present as many as 6. 

During the Nutrition section we’d inevitably chat about alcohol and training… 

As a Coach, would you advise against alcohol? Would you ban it? Would you provide it? 

This question always divided the delegates. And most had a strong opinion either way.

My stance?

>

In other words, after a tough training block, or an intense match, if the athlete(s) wanted a quiet drink to socialise with teammates or coaches, I’d happily provide the drinks. 

I apply a similar mindset to nutrition - athletes are people first.

So before I recommend ‘high performance supplements’ (whatever those are?), we first dial in their ‘health’ nutrition.

One of my most frequently prescribed health supplements to help improve health is Beetroot Powder. 

Most coaches, exercise physiologists, dietitians, etc. seem to know about:

high nitrate content → conversion to nitric oxide (NO) → NO dilates blood vessels → this can help:

• Athletes (endurance)
• Erectile dysfunction
• Reduce hypertension 
• etc

But if you’re judging beetroot on its NO capabilities alone, you’re missing out. 

This 2015 study concludes:

>

And this 2026 study concludes that beetroot can:

>

While this 2021 study concludes:

>

There is plenty more evidence out there and I am not going to do all your work for you. 

But before you shoot out to grab some beetroot powder, ensure it’s:

• Air, not spray, dried (the lower heat ensures more nutrients are preserved)
• Glyphosate free (no point in poisoning your body in an attempt to get healthier)

Any questions or comments, leave below and I’ll reply. 

Chat soon, 

Grant

*Evidence-based, not necessarily HASTA certified.

Weight loss is often framed as a simple equation: eat less and move more.

But in reality, the hardest part isn’t losing weight, it’s keeping it off. Hunger increases, cravings return, and old habits creep back in.

This is where emerging research on prebiotic fibres like inulin becomes interesting. Instead of relying purely on willpower, inulin appears to help the body naturally regulate appetite, fat storage, and metabolism.

For a deeper breakdown of the research, see this full guide on Inulin for Weight Loss

What Is Inulin?

Inulin is a fermentable prebiotic fibre found naturally in foods such as:

• Jerusalem artichoke
• onions
• garlic
• asparagus

Unlike regular carbohydrates, inulin is not digested in the small intestine. Instead, it reaches the colon where it is fermented by gut bacteria.

This process produces short-chain fatty acids (SCFAs), which play an important role in:

• appetite regulation
• gut health
• metabolic function

What the Research Shows

A randomised controlled trial examining 30g per day of inulin over 18 weeks found several important effects.

Continued Weight Loss

Participants in both groups initially lost weight. However, once structured dieting support stopped:

• those taking inulin continued losing weight
• the control group largely stopped

This suggests inulin may support long-term weight management, not just short-term dieting.

Reduced Appetite

Participants taking inulin:

• ate less during test meals
• showed improved appetite regulation

This is a key point, because sustainable weight loss depends more on controlling hunger than relying on discipline alone.

Reduction in Internal Fat

One of the most significant findings was a reduction in ectopic fat, including:

• liver fat
• muscle fat

Importantly, these reductions occurred independently of weight loss.

This type of fat is strongly linked to insulin resistance and metabolic dysfunction, meaning the benefits of inulin may extend beyond body weight alone.

Why Inulin Works

The benefits of inulin come from its interaction with the gut microbiome.

When fermented, it produces compounds that:

• increase satiety hormones
• reduce hunger signals
• improve fat metabolism
• support beneficial gut bacteria

Rather than forcing calorie restriction, this supports the body’s ability to regulate intake naturally.

Click this link if you're looking for inulin powder in Australia. 

Inulin and Cravings

Many people also notice changes in cravings when increasing their fibre intake.

By improving gut health and stabilising appetite signals, inulin may help reduce:

• sugar cravings
• unnecessary snacking
• fluctuations in hunger

This aligns with broader strategies involving protein intake, fibre, and consistent meal timing.

How to Use Inulin

Most research uses doses of approximately 10–30 grams per day.

A practical approach is to:

• start with a small amount
• gradually increase intake
• take consistently with meals

For those looking for a simple way to incorporate it into their routine, you can and add it to drinks, smoothies, or meals.

The Bigger Picture

This research highlights a shift in how we think about weight loss.

It is not just about calories.

It is about:

• gut health
• appetite regulation
• metabolic function

And these are all strongly influenced by fibre intake and the microbiome.

Conclusion

Inulin is not a quick fix or a “fat burner.”

Instead, it works by supporting the systems that influence hunger, digestion, and metabolism.

That combination is what makes weight loss more sustainable over time, not just achieving results, but maintaining them.

Reference

Guess ND, Dornhorst A, Oliver N, Bell JD, Thomas EL, Frost GS.
A randomized controlled trial: the effect of inulin on weight management and ectopic fat in subjects with prediabetes.
Nutrition & Metabolism (London). 2015;12:36.

Disclaimer

This article is for educational purposes only and does not constitute medical advice. Please consult your health practitioner for personalised guidance.

Beetroot has become one of the most talked-about natural supplements for athletes, and for good reason.

What was once just a common vegetable is now widely used to support endurance, performance and recovery across a range of sports.

How Beetroot Supports Performance

The key benefit of beetroot comes from its high nitrate content.

When consumed, these nitrates are converted in the body into nitric oxide, a compound that helps widen blood vessels and improve circulation.

This can lead to:

• Better oxygen delivery to muscles
• Improved endurance
• Reduced fatigue during exercise
• More efficient energy use

Even small improvements in oxygen efficiency can make a noticeable difference, especially during longer workouts or endurance events.

What the Research Shows

Studies have shown that beetroot supplementation can:

• Increase time to exhaustion
• Improve exercise efficiency
• Support performance in endurance sports like running and cycling

The effects are often more noticeable in recreational athletes, where there is more room for improvement.

How to Use Beetroot Powder

For best results, beetroot powder is typically taken:

• 60–90 minutes before training for short-term performance
• Daily for longer-term benefits

Consistency tends to produce better results than occasional use.

If you want a deeper breakdown of how it works and how to use it, see this guide: Beetroot Powder for Athletes. 

The Bottom Line

Beetroot powder is one of the most researched natural performance supplements available.

It works by improving blood flow and oxygen delivery, key factors in endurance and recovery.

For athletes looking for a simple, natural way to support performance, it’s a strong place to start.

Disclaimer

Propel Health offers this article for education purposes only. Please consult your Health Practitioner for personalised and specific information.

If you’ve struggled with bloating, irregular digestion, or IBS, you’ve probably been told to “eat more fibre.”

But not all fibre works the same, and for many people, the wrong type can actually make symptoms worse.

That’s where PHGG is different.

What Is PHGG?

PHGG (Partially Hydrolysed Guar Gum) is a type of prebiotic fibre that feeds the good bacteria in your gut.

Unlike many fibre supplements, it:

• Dissolves easily in drinks
• Has no strong taste or texture
• Ferments slowly in the gut

This slow fermentation is important because it means less gas and bloating, which is a major issue for people with sensitive digestion.

Why It’s Often Recommended for IBS

PHGG has built a strong reputation among dietitians and gut health practitioners, especially for people with IBS.

One key reason is that it is certified low-FODMAP by Monash University.

If you’ve ever wondered
👉 what is FODMAP Friendly
it simply means the ingredient has been tested and shown not to trigger common digestive symptoms during a low-FODMAP diet.

For many people, this makes PHGG one of the safest and most reliable fibre options available.

What Makes It Different?

Compared to other fibres like psyllium or inulin, PHGG tends to be:

• Easier to tolerate
• Less likely to cause bloating
• Suitable for both constipation and diarrhoea

Interestingly, research shows it may help regulate bowel movements in both directions, which is uncommon for a fibre supplement.

How to Use It

PHGG is easy to add into your routine.

You can simply mix
👉 PHGG Powder
into water, smoothies, or food.

Most people start with a small amount and build up gradually over a few weeks.

Improvements in digestion are often noticed within a couple of weeks, with more consistent benefits developing over time.

Learn More

If you want a deeper breakdown of how PHGG works and who it’s best for, this article on
👉 PHGG for IBS
covers the science and practical use in more detail.

The Bottom Line

PHGG is one of the most well-tolerated prebiotic fibres available.

For people dealing with IBS or sensitive digestion, it offers a simple way to support gut health without the common side effects of traditional fibre supplements.

Disclaimer

Propel Health offers this article for education purposes only. Please consult your Health Practitioner for personalised and specific information.

Gut health has quickly become one of the most talked-about areas in modern health and for good reason.

What happens in your gut doesn’t just affect digestion. It can influence:

• Immune function
• Energy levels
• Mood and mental clarity
• Skin health
• Metabolism

But with so many supplements on the market, it can be hard to know where to start.

This guide breaks down the basics in a simple, practical way so you can make more informed choices.

Why Gut Health Matters More Than You Think

Your gut is home to trillions of bacteria, collectively known as the microbiome.

When this system is balanced, it helps:

• Break down food
• Produce important nutrients
• Support the immune system
• Regulate inflammation

When it becomes imbalanced (often called “dysbiosis”), it can lead to symptoms like bloating, irregular digestion, fatigue and even changes in mood.

What Disrupts Gut Health?

A number of everyday factors can impact your gut:

• Antibiotics
• Processed foods
• Chronic stress
• Alcohol
• Low fibre intake

Even a single course of antibiotics can significantly reduce beneficial gut bacteria, and recovery can take months if not supported properly.

Prebiotics vs Probiotics: What’s the Difference?

Most gut health supplements fall into two main categories:

Prebiotics

These are fibres that feed your existing good bacteria.

Probiotics

These are live bacteria that add to your microbiome.

Understanding the difference is important and choosing the right one depends on your situation.

If you want a deeper breakdown, this guide on
prebiotics vs probiotics
explains exactly how they work and when to use each.

The Most Popular Gut Health Supplements

1. Prebiotic Fibre (PHGG)

Prebiotic fibres are often the starting point for gut health.

One standout option is PHGG (Partially Hydrolysed Guar Gum), which is:

• Gentle on digestion
• Low in bloating compared to other fibres
• Suitable for people with sensitive guts

Unlike some fibres that ferment quickly and cause discomfort, PHGG works more gradually, making it easier to tolerate.

2. Inulin

Inulin is another well-researched prebiotic fibre that supports beneficial bacteria in the gut.

It works well for people with generally healthy digestion, but may cause bloating in those with sensitive systems.

3. Probiotics

Probiotics introduce beneficial bacteria directly into the gut.

Different strains support different outcomes, such as:

• General gut balance
• IBS support
• Recovery after antibiotics

The key is choosing strains based on your specific needs, rather than just looking at high numbers on the label.

4. Combined Supplements (Synbiotics)

Some products combine prebiotics and probiotics, known as synbiotics.

This approach can be more effective because:

• Prebiotics feed the probiotics
• Probiotics help restore balance

It’s often the most convenient option for people wanting a simple routine.

Supporting Gut Health Beyond Supplements

Supplements are helpful but they work best alongside good habits:

• Eating enough fibre
• Staying hydrated
• Managing stress
• Getting enough sleep

Gut health is a long-term game, not a quick fix.

Choosing the Right Supplement for You

A simple way to approach it:

• Sensitive gut or IBS: Start with a gentle prebiotic like PHGG
• General health: Consider prebiotics or synbiotics
• After antibiotics: Combine probiotics + prebiotics
• Bloating issues: Avoid fast-fermenting fibres initially

For a more detailed breakdown of the best options available right now, this full guide on
the best gut health supplements in Australia
goes deeper into each category.

Building a Routine That Actually Works

One of the biggest mistakes people make is overcomplicating things.

You don’t need five different supplements to improve gut health.

A simple, consistent routine works best.

If you’re not sure how to structure it, this article on
how to build a supplement routine that works
breaks it down step by step.

The Bottom Line

Gut health plays a central role in overall wellbeing, far beyond just digestion.

The most effective approach is:

• Start simple
• Choose the right type of supplement
• Stay consistent
• Support it with good lifestyle habits

Over time, even small changes can make a noticeable difference.

Disclaimer

Propel Health offers this article for education purposes only. Please consult your Health Practitioner for personalised and specific information.

Earlier this week, a colleague complained to me:

>She’s an influencer, fitness professional and busy mom. 

(She is exposed to, and follows, every trend.)

My first thought was:

>So let’s break this down.

1. Most of your nutrient requirements should come from whole foods. Yup, even as someone who owns a supplement company, I preach still this. 
2. When you aim for everything, you end up with nothing. The Everything-in-One supplement typically translates to “not enough of anything to make a difference".

There’s a better way.

Let’s Learn from Sport

1. Pick 2-3 Goals. Whether it’s teaching a young athlete a new exercise or giving a pre-match talk to elite athletes, low level coaches try to cover every point; while the best coaches keep their instructions to a maximum of three key points. 
2. Adapt your Regime to your Situation. Elite athletes don’t train the same way through the year (or four years for Olympic sports). The focus might change depending on the phase of the season (e.g. pre-season, in-season and off-season); their upcoming competition and travel (home v away). 
3. Compromise over Optimise. This is counter intuitive to most people who have never coached elite athletes. You think everything is optimised at the elite level? Wrong! You see, as soon as you optimise for one aspect of training (e.g. strength, defence, tactics, etc.) another aspect has to be minimised. Or, said another way, more time in the gym necessarily means less time on the field.

 

Putting this into Practice

1. Cap your supplements to 3. Pick your goals. Develop your plan. Execute your plan. Think weeks and months, not latest trends. 
2. Know what lies ahead. Travel, winter, end of financial year, holidays, etc. and adjust accordingly. 
3. Compromise. Instead of optimising your collagen intake X mins pre-training and then optimising your creatine intake X minutes after your gym session, take them at the same time each day. Remember, consistency > everything else.

 

A Starting Place

(Click links below for extra reading.)

Gut focus: 

→ PHGG

→ Moringa powder

High stress phase (sleep deprivation):

→ Vitamin C

→ Creatine

→ Inulin

Immunity boost goal:

→ Hesperidin

→ PHGG

→ Fulvic Acid

Weight loss:

→ Inulin

Any questions or comments, I’ll answer below.