Catalyst Performance
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Training science, Singapore lifestyle, and the philosophy behind the Catalyst System. Content is the product.
The advice to rest through pregnancy has been reversed for a decade. What structured resistance training in pregnancy actually prevents, how hard the third trimester can safely go, and what we screen for before we load anything.
By Bervin Manoharan
How to lose fat and build muscle after 40: the science of recomposition, the protein and training formula, and why it works even when it is slower.
By Dr Luqman Haris
Cardiorespiratory fitness declines roughly 1% per year after 30 in untrained adults. Here is what the evidence says about reversing the decline after 40.
Patellofemoral pain syndrome (runner's knee) is the most common running injury, and localised treatment (rolling the IT band, releasing the quads, knee braces) keeps failing because the pain is rarely from the muscle that hurts. Here is the compensatory pattern that actually drives it and how to resolve it.
We analysed every finish time from Singapore's 2025 marathon and half. What 23,602 runners reveal about age, pace, and who is still running at 40.
Running is one of the strongest healthspan tools we have, but the point was never the finish time. Why we train for the decades of function it protects.
Most weight comes back after a GLP-1 because lost muscle lowered your metabolic floor. Keep the muscle and the result holds. Here is how.
A doctor-reconciled protein target on a GLP-1: aim for about 1.6 g per kg of body weight a day, split across meals, to protect muscle.
Keep muscle on a GLP-1 by lifting twice a week, hitting a daily protein floor, sleeping, and training the off-ramp. A doctor-backed guide.
Physiotherapy is regulated. NeuroKinetic Therapy is not. Both are useful for different problems. Here is how to choose where to start when you are in pain, and why getting the sequence right matters as much as picking the right modality.
VO2 max is your body's maximum oxygen uptake during exercise. Here is what a good score looks like at each decade and why it matters for healthspan.
Can ChatGPT write a workout plan? We tested four AI tools and read the output the way a coach does. Here is what AI gets right, and what it misses.
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