ARTAH

ARTAH ARTAH was created with a simple mission — to help you improve your health.

We offer effective, efficient, evidence-based supplements and nutrition programmes, designed to help you feel good.

26/04/2026

Hydration, but let's make it functional 💧✨
Here are 3 ways to level up your water — ARTAH style:

ENERGY 🌿
- 1.5 tsp Cellular Hydration
- fresh mint
- 250ml iced jasmine green tea

GUT 🍋
- 1 tbsp Essential Fibre+
- Juice of ½ lemon
- 300ml water

PERFORMANCE ⚡️
- 1 scoop Essenial Creatine
- 1 tsp Cellular Hydration
- 200ml water

Sip with intention. Hydrate with purpose. Which one are you trying first? 👀

24/04/2026

The travel hack that keeps our Head of Nutrition performing at her best — gut health, energy, and training on point no matter where she is. ✈️

✨ Biome Restore - to support the good bacteria and support regular bowel movements.
✨ G.I. Cleanse - to maintain microbial balance.
✨ Cellular Hydration - to support hydration through travel + hotter climates.
✨ Essential Creatine - to support muscle mass + energy.

Head to our link in bio to shop our travel essentials.

22/04/2026

Creatine won’t make you bulky — let’s clear that up first 💥

Dr Rupy Aujla MD and Rhian Stephenson talk through why creatine gets such a bad reputation — and what it actually does.

Creatine doesn’t build muscle on its own. It helps your body produce energy — so you can train better and recover stronger. For women, especially during perimenopause and beyond, it can also support muscle and brain health as hormones shift.

Know someone confused about creatine? Send them this.

Women's Health Editor-in-Chief bedtime non-negotiable? Our Essential Magnesium ✨We're proud to be featured in the April ...
21/04/2026

Women's Health Editor-in-Chief bedtime non-negotiable? Our Essential Magnesium ✨

We're proud to be featured in the April issue of — and we couldn't think of a better stamp of approval.

300mg of the two most bioavailable forms of Magnesium, supporting energy, recovery, nervous system health, and reduced fatigue. Involved in over 300 reactions in the body, this mineral does it all.

Make it your non-negotiable too. Head to our link in bio to discover more and shop Essential Magnesium.

Ingredient Spotlight: FibreFibre plays a bigger role than most people realise. Some types feed your gut microbiome, othe...
19/04/2026

Ingredient Spotlight: Fibre

Fibre plays a bigger role than most people realise. Some types feed your gut microbiome, others support regular digestion, and some help regulate appetite and blood sugar.

Getting a mix of different fibres is key to supporting your gut.

17/04/2026

Your metabolism isn’t static, and your approach shouldn’t be either.

Dr Rupy Aujla MD and Rhian Stephenson discuss how consistently eating too little can lead to metabolic adaptation, where the body slows down and progress stalls.

When you add in chronic stress and hormonal changes, especially during midlife, the impact on energy, digestion, and fat loss becomes even more significant.

What to do? Shift your focus from restriction to support:

- Fuel your body with enough calories, fibre, + protein.
- Prioritise nutrient-dense foods to fuel your lifestyle.
- Be mindful of habits that may be sabotaging you - like over fasting, skipping meals, running on coffee, or doom-scrolling at the expense of sleep.
- Use supplements strategically for energy, mood, stress resilience, metabolic health, cognitive focus, + gut function.

A calmer gut, in 14 days 💫Not through restriction or extremes, but through small, supportive habits that your body under...
14/04/2026

A calmer gut, in 14 days 💫

Not through restriction or extremes, but through small, supportive habits that your body understands. These five micro-habits, practised consistently over 14 days, can help bring the gut back to a calmer, balanced state.

Save this as your 14-day reset ritual 🤍

12/04/2026

, our Head of Nutrition’s go-to anti-inflammatory snack — curried cashews.

Choosing savoury options—especially those rich in protein, quality fats, and fibre helps support blood sugar balance. Add in powerful spices like turmeric, cumin, and curry powder, and you’ve got ingredients that help down-regulate inflammation. This is what we call… functional food

INGREDIENTS:
1 tsp pure maple syrup
1 tbsp olive oil
1 tbsp mild or hot curry powder
½ teaspoon salt
¼ teaspoon ground cumin
¼ teaspoon ground coriander
¼ teaspoon cayenne
1/4 tsp of turmeric
2 cups raw cashews

METHOD:
1. Preheat oven to 180°c. Line a baking tray with parchment paper.
2. In a large bowl, add the maple syrup, olive oil and spices, whisk to combine. Add cashews to spice mixture and toss to coat.
3. Roast nuts in the oven for 10 minutes, stir the nuts and return to the oven. Roast for an additional 10 minutes or until the cashews are golden brown.
4. Remove tray from oven and let nuts cool on baking tray, breaking up the clumps as they cool. Nuts will get crunchy as they cool.
5. Store in an airtight container in a cool and dry place.

09/04/2026

Dr Rupy Aujla MD shares how a personal health scare early in his medical career changed everything.

Experiencing severe heart rhythm issues, with no clear answers led him to question more than just symptoms. It pushed him to look at diet, lifestyle, and the gaps in how we approach modern health.

The shift? Less processed food. More whole, nutrient-dense meals. Consistent, everyday habits.

A reminder that sometimes the most powerful changes start with the basics.

07/04/2026

When we launched Essential Creatine last year, we were surprised by how many women asked if it was a supplement just for men. The reality is very different.

Creatine is no longer just a gym-bro staple, it’s a foundational nutrient for female health, supporting women through different hormonal phases and beyond. Listen in to learn why it deserves a place in your daily routine.

Click our link in bio to discover more about Essential Creatine ✨

05/04/2026

Our Founder and Nutritionist Rhian Stephenson often makes these for her kids, and they’re always a big hit. They’re quick and easy to prepare, and work as a naturally sweet snack that still delivers solid nutrition – each ball contains 2g of fibre and 2.6g of protein.

They’re great for travelling, as a dessert, or for long days out when the kids are constantly on the go. 💫

INGREDIENTS
3/4 cup walnuts
1/2 cup cashews
1/4 cup toasted buckwheat
12 medjool dates
3 tbsp raw cacao
1/2 tsp vanilla
4 tbsp ground almonds (optional)
1 tbsp water
1 tsp coconut oil (optional)
Desiccated coconut (optional)

METHOD:
1. Pulse the nuts in a food processor until crumbly. Add dates, cacao, water, and vanilla and pulse again.
2. Take a little and try to press it together - if it feels a little too crumbly, add the coconut oil or alternatively, you could add another date.
3. This recipe makes 15 balls. Roll them in coconut and store in the fridge or freezer.

03/04/2026

Huge thank you to everyone who joined us at and brought the energy! 🔥

We loved fuelling you through the burn with the ARTAH Strength + Hydration Stack — our Cellular Hydration electrolytes and Essential Creatine, designed to work together to support peak performance, targeted hydration at a cellular level, and stronger recovery between sessions.

If you were in class (or wish you were 👀), you can now shop our Strength + Hydration Stack via the link in our bio.

See you at the next one! 💫

Address

1 Somerset House 150 Strand
London
WC2R 1LA

Website

https://linkin.bio/artahhealth

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