Update Your 2026 Guide to Exercise, Creatine & Muscle Building | Spilling the Tea with Halley (Ep 5)

Starting your fitness journey in 2026? Or looking to level up what you’re already doing? This episode breaks down what actually matters—without the noise.Bernard sits down with Dr. Terence Tan and BFT Head Coach Daniel (@aesthetic_zdaniel) to unpack the science behind exercise, muscle growth, and supplements like creatine. From workout fundamentals to fitness myths, this is your practical, evidence-based guide to training smarter.We cover:How much exercise you really needWhat happens inside your muscles during a workoutCreatine: benefits, myths, and safetyStrength training, ageing, and motivationThe role of supplements and new fitness technologiesWomen and muscle buildingPerformance vs long-term healthIf you’ve ever wondered what’s worth your time—and what’s just hype—this episode is for you.Timestamps:00:00 Introduction00:44 Exercise routines & staying active01:48 Can daily movement count as exercise?04:28 Strength, confidence & motivation06:22 How fitness evolves with age07:33 Singapore Physical Activity Guidelines (150–300 mins)10:38 How muscles use energy12:31 Muscle as a metabolic engine13:27 Functional strength & pull-ups15:38 Training intensity: “no pain, no gain?”16:33 Fast vs slow-twitch muscle fibres20:11 Muscle fatigue vs muscle damageSupplements & Creatine20:21 Experiences with creatine20:41 Creatine myths: hair loss, kidneys & safety30:48 Other supplements: fish oil, NAD+ & more33:28 Different approaches to exercise science38:23 Women & muscle building41:11 Performance vs healthMachines & Technology42:23 EMS & muscle stimulation46:43 Post-partum recovery & kegels48:20 Emerging fitness technologiesFor more tips on body management, follow Halley Body Slimming Clinic on:•Facebook•Instagram•YouTubeLearn more from the doctors at Halley Body Slimming Clinic! Schedule your appointment with them:Tel: +65 6246 8806Email: [email protected]: +65 8879 4938Address: 277 Orchard Road #03-16 orchardgateway Singapore 238858