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Aidan Buhagiar - Personal Trainer

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Aidan Buhagiar - Personal Trainer

I used to work in the legal sector (as a lawyer) but have decided to pursue a career change and delve into the fitness industry! Why?

- Professional Personal Training (PT) services.

- Main Focus: Fat Loss; Muscle Gain; General Fitness.

- Guidance on Nutrition and Behaviour Change.

- Certified: (1) PT (American Council on Exercise); (2) Nutrition Coaching (Precision Nutrition). Simple – I have always held a passion for fitness and nutrition in general, as I strongly believe that taking care of yourself (both physically and men

tally) is the most precious objective you could aim for! As regards my PT certification: I studied with the American Council on Exercise (ACE) – (https://www.acefitness.org/) - It is the leading non-profit exercise professional and health coach certification organization.

15/08/2026

Nr. 251:

Light Exposure during the Night = Higher Cardiovascular Disease Risk?

One study found that greater night-time light exposure was *Associated with a higher risk of cardiovascular disease, independent of traditional risk factors.

*(In science, “Causation” is the principle that one event or exposure DIRECTLY results in a subsequent event or outcome, establishing a definitive cause-and-effect relationship. An “Association” is when researchers find a relationship between two or more variables, which may be coincidental, effected by other unknown variables, and/or with further research be proven false or causative.)

Personal light exposure was measured using light sensors that the participants wore on their wrist for 1 week. The researchers made statistical adjustments to account for the effect of potential *Confounders, including age, s*x, BMI, diet quality, physical activity, smoking, alcohol and socioeconomic status.

*(A confounder is a hidden, outside factor in a study that influences both the independent and dependent variables. It creates a false association or distorts the true relationship between the things you are trying to measure in a study.)

Compared to the lowest night-time light exposure, the participants with the highest exposure to night-time light were at higher risk of Coronary Artery Disease, heart attack, heart failure, atrial fibrillation and stroke.

– Aidan Buhagiar (Personal Trainer)

09/08/2026

Nr. 250:

Focus on your Nutrition!

Nutrition plays a central role in health and well-being because food provides the energy and building blocks our bodies need for movement, exercise recovery and long-term health.

Healthy dietary patterns are protective against: (1) Cardiovascular disease; (2) Type 2 Diabetes; (3) Obesity; (4) Certain cancers (for ex: Colorectal and Breast cancer), particularly through higher intakes of fibre, antioxidants and phytochemicals; (5) Cognitive decline and Dementia.

Excessive consumption of added sugars, saturated fats and sodium contribute to: (1) Elevated Blood Pressure; (2) Insulin resistance; (3) Increased abdominal fat; (4) Poor blood lipid profiles.

Nutrition supports physical activity – All physical activity requires energy. Nutrient-dense dietary patterns supply the right balance of macronutrients (i.e. protein, carbohydrates and fats) to support energy needs across different life stages and activity levels. For example: Calcium, Vitamin D, Fibre, Potassium and Iron are essential for: (1) Muscle contractions (calcium / potassium); (2) Oxygen transport (iron); (3) Bone growth and remodelling (calcium / vitamin D); (4) Digestive function and cardiovascular health (fibre).

Supplementation may be appropriate in specific circumstances, such as confirmed nutrient deficiencies or during restricted energy (caloric) intake.

Although not always grouped with food, hydration is a critical nutrition component. Inadequate hydration and dehydration reduce endurance, cognitive performance and thermoregulation, especially in hot environments.

– Aidan Buhagiar (Personal Trainer)

01/08/2026

Nr. 249:

Does Consuming Almonds Help with Lowering Cholesterol?

A study in the form of a Meta-Analysis (which gathered data from 36 studies) found that eating almonds improved several *Blood Lipid parameters, but only to a small degree.

*(Blood lipids are the different types of fats circulating in your bloodstream. The main blood lipids are: (1) LDL Cholesterol, known as the “bad” type of cholesterol; (2) HDL Cholesterol, known as the “good” type of cholesterol; (3) Triglycerides, which are a type of fat found in the food you eat. The body also makes its own supply of triglycerides in the liver.)

The participants in these 36 studies included adults without known health conditions and adults with overweight/obesity, dyslipidemia, pre-diabetes, Type 2 diabetes or high blood pressure. The daily dose of almonds ranged from 25g to 128g. The study duration ranged from 4 to 72 weeks.

Supplementation with almonds reduced (i.e. improved) Total Cholesterol (-0.16mmol/L), LDL Cholesterol (-0.13mmol/L) and Non-HDL Cholesterol (-0.2mmol/L). One thing to note is that it seems that the benefits are generally greater in people who start with a higher LDL Cholesterol concentration.

– Aidan Buhagiar (Personal Trainer)

26/07/2026

Nr. 248:

Do Collagen Peptides Help with Reducing Knee Osteoarthritis Symptoms?

One study which lasted 6 months and which had 60 participants (primarily women) with early or mild knee *Osteoarthritis and at least mild knee joint pain, found that supplementation with *Collagen Peptides reduced knee osteoarthritis symptoms.

*(Osteoarthritis is a joint disease involving cartilage degradation. It’s not clear what exactly causes it, but some risk factors include joint injury, overweight or obesity, aging, misaligned joints and family history.)

*(Collagen is a structural protein that makes up about one-third of the protein found in the human body. Collagen peptides are smaller components of collagen that have already been broken down, making them easier for the body to absorb.)

The participants took tablets that contained either 3g of low-molecular-weight collagen peptides or a *placebo daily.

*(A placebo is any treatment that has no active properties, such as a sugar pill).

– Aidan Buhagiar (Personal Trainer)

19/07/2026

Nr. 247:

Can Magnesium Bisglycinate Help People with Sleep Problems?

In one study carried out on 153 participants with sleep problems, supplementation with *Magnesium Bisglycinate improved Insomnia symptoms. However, the effect was small.

*(The supplement used in this study contained 250mg of Magnesium and 1,523mg of Glycine + the supplement was taken 30 to 60 minutes before bed every night for 4 weeks.)

Magnesium bisglycinate did not improve other sleep-related parameters such as fatigue, daytime sleepiness and emotional state.

Current scientific evidence does not show a clear association between magnesium deficiency and insomnia, which suggests that simply taking magnesium is unlikely to resolve the condition on its own.

Side Note: Magnesium exists in different forms, each with distinct characteristics and physiological effects.

– Aidan Buhagiar (Personal Trainer)

11/07/2026

Nr. 246:

Emulsifiers and Gut Health:

In one study lasting 6 weeks + having 58 participants, none of the 5 tested dietary emulsifiers affected markers of intestinal or systemic inflammation, although 2 emulsifiers (“Carboxymethylcellulose” [CMC] and “Polysorbate-80” [P-80]) reduced levels of f***l short-chain fatty acids (these molecules support intestinal health by providing energy for gut cells, exert anti-inflammatory effects, and help maintain the intestinal barrier). Whether these reductions in short-chain fatty acids result in disease or other health problems is still unclear.

Dietary emulsifiers are widely used in the modern food supply. They’re found in a variety of products, including ice cream, baked goods and salad dressings. These additives help stabilise oil-water mixtures and extend the shelf life of foods.

There are some concerns that emulsifiers could be harmful to human health. These fears stem from the results of some animal studies that examined the potential effect of emulsifiers on gut health. For example, one study in mice found that consuming 2% of CMC in drinking water for 3 weeks led to increased intestinal inflammation, bacterial overgrowth, and bacteria penetrating deep into the intestinal lining. However, human evidence of these effects has been limited.

For now, the evidence suggests that caution may be warranted, particularly for people with digestive conditions, but definitive dietary recommendations require further research.

– Aidan Buhagiar (Personal Trainer)

05/07/2026

Nr. 245:

Red Light Therapy:

One very large study (which reviewed data from 204 previous studies) found that Red Light Therapy improved androgenetic hair loss (male pattern baldness and female pattern baldness), *burning mouth syndrome and *fibromyalgia-related fatigue, with large effect sizes.

*(Burning mouth syndrome is a chronic burning, scalding or tingling feeling in the mouth.)

*(Fibromyalgia is a non-specific pain disorder with currently unknown causes.)

The studies included a total of more than 9,000 participants who underwent red light therapy for 1 day up to 26 weeks. The number of sessions per week ranged from 1 to 7 sessions.

Red light therapy also seemed to improve disability levels in knee osteoarthritis (moderate effect size) and age-associated memory impairment and cognitive decline (small effect size).

– Aidan Buhagiar (Personal Trainer)

28/06/2026

Nr. 244:

The Power of Beliefs – Gluten and IBS Symptoms:

In one study in 28 participants with Irritable Bowel Syndrome (IBS), daily consumption of wheat or gluten DID NOT worsen symptoms when the participants DIDN’T KNOW that they were eating wheat or gluten.

The majority of participants reported following a gluten-free diet long before the study (approx. for seven years), and the rest of the participants followed a gluten-free diet for at least 3 weeks before the study.

In all 3 separate interventions held during the study, the participants were instructed to consume a gluten-free diet and 1 cereal bar daily. In 2 of the interventions, whole wheat flour (11 grams) and gluten (8.9 grams), or purified gluten (10 grams), was added to the cereal bar. In the one other intervention, the cereal bar did not contain gluten or wheat. A 14-day washout period separated the diets.

Before and after each intervention, the participants reported their IBS symptoms using a questionnaire. The participants also reported what ingredients they thought were in the cereal bar after each intervention.

Overall, there’s a lack of evidence to support the use of a gluten-free diet to improve IBS symptoms in people without Celiac Disease or Gluten Sensitivity confirmed by a Gluten Challenge.

This study adds to other evidence that indicates that in most participants without Celiac Disease who report that a gluten-free diet improves their symptoms, it’s possible that the individual’s beliefs are the primary influence on changes in symptoms.

– Aidan Buhagiar (Personal Trainer)

20/06/2026

Nr. 243:

Is Garlic as good as Blood Pressure Medication to Lower Blood Pressure?

One study in the form of a Meta-Analysis (which gathered data from 12 previous studies and included a total of 738 participants with high blood pressure) found that supplementation with garlic extract reduced blood pressure to a considerable degree.

The daily dose of garlic extract ranged from 188 milligrams to 2,400 milligrams. The intervention duration ranged from 8 to 24 weeks.

Compared to a *placebo, garlic extract reduced Systolic blood pressure by 8.1mmHg and Diastolic blood pressure by 4.3mmHg.

*(A placebo is any treatment that has no active properties, such as a sugar pill).

To conclude, this meta-analysis suggests that garlic extract can lower blood pressure to a degree that is comparable to that of some Blood Pressure Lowering medication.

– Aidan Buhagiar (Personal Trainer)

14/06/2026

Nr. 242:

Are “Exercise Snacks” effective for health?

One study in the form of a Meta-Analysis (which gathered data from 14 previous studies) found that “exercise snacks”, which consist of very short exercise bouts typically done several times a day, improved fitness markers and blood lipids without affecting body weight or body fat.

The exercise snack programs most often involved vigorous bouts of exercise (for ex: climbing stairs or sprint cycling on a stationary bike) lasting approximately 20 to 30 seconds at a time, performed several times throughout the day. However, several studies involved exercises like walking, resistance training, or cycling for approximately 10 minutes, performed once or twice per day. The exercise snacks were performed on 3 to 5 days per week, depending on the study.

In terms of Fitness, exercise snacks improved peak power output. In terms of Blood Lipids, exercise snacks reduced (i.e. improved) Total Cholesterol and LDL Cholesterol (also known as the “bad” type of cholesterol) and had no effect on HDL (also known as the “good” type of cholesterol) or triglycerides.

Although it was not assessed in the aforementioned study, resistance training-based exercise snacks may also have benefits for muscle mass and strength. In a separate study which lasted 10 weeks in 30 female office workers, the researchers had found that just 2 minutes of resistance training with elastic bands that focused on the shoulder improved isometric muscle strength while reducing neck and shoulder pain.

Still, it’s important to recognize that exercise snacks do not have the same level of evidence or wide range of established health benefits as more traditional, prolonged exercise bouts.

– Aidan Buhagiar (Personal Trainer)

Address

Tal-Qroqq Fitness Centre
Gzira

Telephone

+35679297750

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