Steph Green
Author/Co-Author of 679 articles
Steph Green (Steph Zee) is a singer-songwriter and professional writer with over 12 years of experience in healthcare and wellness. Her work includes co-writing and singing music featured in the leading action movie Billa 2, writing an 80,000-word book for Dr. Kalidas, and creating content for over 300 medical professionals.
Steph has interviewed movie actors like Marvel’s Jeremy Renner, Olympic athletes, and leading experts. She grew up in the UK and moved to Florida to earn her degree in English, creative writing, and a minor in music.
After years of facing health challenges, including being in a wheelchair for nearly two years, undergoing major surgery, and learning how to walk again, Steph developed a life-changing knowledge of nutrition and wellness.
From wheelchair to walking: The power of mindset, movement, and never giving up
I never expected I'd have to learn how to walk again. That journey took me from writing for doctors and magazines to spending thousands of hours researching health and autoimmune disease.
The 2026 fitness forecast: Top experts reveal the trends to look out for
I spoke to top experts to get the 2026 fitness forecast and reveal the trends to look out for, from hybrid conditioning and Pilates to infrared workouts and the rise of AI and technology.
Do medicine balls improve balance? The research is in
After major surgery, when I was going through months of physical therapy learning how to walk again, I was often using medicine balls as part of my recovery routine. For me, regaining my balance, my ability to walk, and my lower-body strength was pivotal, and this workout tool helped me along the way. I like […]
Don’t fear the gym: Expert weightlifting tips for beginners to get started
I gathered expert weightlifting tips for beginners to get started from fitness buff Noah Tenenbaum, a Product Analyst for Rep Fitness with an MS in Physiology. I asked Noah to share his insight on how to start building muscle safely and overcome intimidation at the gym.
“It’s the pickleball of basketball”: Why a former pro is using Shoot 360 to get back in the game
I interviewed former pro basketball player, Jerald Reiner, about his history with the sport, his journey with earlier onset arthritis, and the second act he found in the form of Shoot 360.
The warrior within: Lessons from UFC and Brazilian Jiu-Jitsu champion Alberto Crane
UFC veteran and world champion Brazilian Jiu-Jitsu black belt, Alberto Crane, was diagnosed with the autoimmune condition, multiple sclerosis (MS), in 2012, and he was told he had to stop fighting. I interviewed him about his journey, what strength looks like when your body no longer cooperates, his new book, and lessons from combat sports that apply to everyday life
Holistic nutritionist talks collagen for muscle recovery and joint health
I asked the knowledgeable Madison Miller, M.S., to share her insight into the benefits of collagen for muscle recovery and joint health. Miller is Ancient + Brave’s in-house Holistic Nutritionist, and she sheds light on how to choose a good brand, how often to take collagen supplements, and more.
Stronger lifts, fewer injuries: How yoga improves flexibility for men
Yoga director and certified yoga instructor Patrick Franco talks boosting flexibility with yoga and how that translates to the gym.
Top injury-recovery tips from award-winning golfer turned Doctor of physical therapy
I asked Dr. Eli Rogers to share his insight on the most effective pain-relieving methods and top tips to recover from injury. After experiencing injuries so many times himself, he changed paths from an award-winning golfer to a Doctor of Physical Therapy.
Stay on the slopes, not in the ER: A PT shares top tips for safer winter sports
I caught up with clinical physical therapist Sailboat Lewis to learn how to lower the risk of skiing and snowboarding injuries and make winter sports safer.
Shake your way to power? Study explores vibrating plates and explosive strength
Research showed that vibration plates really do increase muscle activation in the legs and enhance explosive leg power and actions like sprinting, jumping, or kicking.
From sauna to ice bath, Dr. Reed shares the benefits of contrast therapy
I asked Dr. Rachelle Reed, PhD, MS, to discuss contrast therapy, the benefits, and the research. Dr. Reed is the scientific advisor for Perspire Sauna Studios.
Do chair exercises really build arm and leg strength? Researchers find out
A study of thousands of people shows that chair exercises can boost muscle power, balance, and overall mobility. Those seated leg extensions and hamstring curls really are paying off.
Is poor sleep increasing your risk of a running injury? Surprising new research
Researchers highlight how poor, inconsistent sleep makes you more likely to get a running injury. Don’t neglect your shuteye.
Study reveals that yes, remote personal training effectively boosts your fitness
The research shows that remote personal training really can boost your fitness and trim your waistline, and online coaching in real-time is best.
Tune to your tempo: Study shows this type of music could make you more active
Researchers explored a music hack that makes workouts feel more fun, while supercharging your activity levels. That hack is Personalized Interactive Music Systems (PIMS)
Sprint faster: Researchers explore an effective supplement combo
Researchers concluded that just 16 weeks of low-dose magnesium-creatine chelate supplementation helped soccer players sprint faster
Can metabolic resistance training help you sprint faster? Here’s the research
Does the high-intensity nature of metabolic resistance training yield comparable or better results than traditional training methods? That’s what researchers set off to find out
Boost handgrip strength by 9%: Scientists reveal simple supplement hack
One key takeaway of this research is that taking fish oil supplements for eight weeks actually increased handgrip strength by around 9%
Study reveals how many minutes of stretching lowers anger and depression
Researchers found that just 10 minutes of stretching enhanced feelings of vigor and lowered feelings of anger, depression, tension, and fatigue.
Up your hockey game with this proven effective mental visualization technique
Researchers explored how mental visualization impacts sports performance for athletes. Does imagining yourself playing the sport actually help you get better at it?
Here’s why padel is so much more than the next pickleball, from the founder of Padel United Sports Club
To learn more about this fun, engaging racquet sport, I asked Jon Krieger, the founder of Padel United Sports Club, to share his insight.
Science unlocks the hidden key to faster trail running and lower injury risk
The research shows that doing less interval training and getting less sleep are just some of the factors that could increase your risk of an injury when you're running on the trail.
Probiotics: What really works? VSL’s Dr. Wijetilaka breaks down the facts
I asked expert Dr. Ruvini Wijetilaka, MD, to answer our probiotic questions, dispel the myths, and break down the facts.
Pro trainer for athletes and executives shares the science-backed approach to starting the new year strong
Pro trainer Ed Gemdijian shared his successful, science-backed approach to improving performance and longevity with The Manual, so we can learn more about how to start the new year strong.
Dietitian shares hydration hacks and nutrition tips to reduce cravings and support digestion
I asked dietitian and Medical Advisor at FuturHealth, Jessica Crandall, RDN, to share the best hydration hacks and nutrition tips to support fullness and digestion.
Expert shares 20-minute HIIT session to help you stick to your fitness resolutions
I caught up with HIIT expert and personal trainer Nik Signore to get his insight, top tips for beginners, a warm-up routine, and a sample 20-minute HIIT session.
Don’t neglect your core: Expert tips to stabilize and fire up your core muscles
As a doctor of physical therapy, Dr. Betiku understands the importance of core strength and stability, so we asked him to share his top tips and exercises.
How risky is running? Fresh data shows the true injury rate and time to heal
Sports Shoes running report reveals 70% of runners have experienced an injury. Here’s how long common injuries take to heal.
Does walking and moving more protect your brain and your memory? New study
A study of nearly 300 adults showed that being more active and walking more slows the decline of brain function associated with Alzheimer’s.
Science shows hybrid training is the secret to stellar stamina and peak fitness
The biggest takeaway here is that no matter your age, and even if you feel it's been too long, research shows exercise can reverse frailty and boost fitness in just six months.
Study shows the antioxidants in this tea improve exercise recovery
In a study published in Nutrition and Food Technology, researchers revealed that green or matcha tea can help hydrate the body and improve exercise recovery.
Bounce back faster: The science of amino acids and post-workout recovery
In a systematic review, researchers found plenty of benefits of taking BCAAs after exercise, including lowering muscle soreness and muscle damage.
Does heat training boost your performance in cold weather? Researchers explore
If you can handle the heat, interesting research shows that heat training could give you a small boost when you’re exercising in cold weather.
Expert explains why a weak core could be holding you back on the running track
I asked fitness expert Dr. Femi Betiku to share more about the problems with a weak core for runners. A weak core means a higher risk of low back pain.
Can you still lose body fat if you’re a weekend warrior? Researchers explore
Can you still ditch body fat if you get most of your exercise on the weekends? Researchers find out.
Does a weak core raise the risk of injuries in athletes? Researchers find out
A weak core could increase your risk of lower-body injuries and keep athletes on the sidelines. Let’s explore the research.
Free weights or machines: Which helps you jump higher? Scientists explore
A meta-analysis compared free-weight training (squats, bench press, and deadlifts) with machine training (leg press, chest press, and Smith machine)
Gains in the great outdoors: Data reveals the top trending outdoor activities
Interesting UK data from Go Outdoors highlights the outdoor adventures the Brits have been embracing in 2025, with hiking in the lead.
New data reveals short, smart workouts are in and long, intense grinds are out
The future of fitness involves short and strategic workouts, and that’s exactly what the new Tonal data shows.
Expert explains why it’s crucial to stay hydrated before stepping into the sauna
Dr. Rachelle Reed, PhD, MS, is the scientific advisor for Perspire Sauna Studios, and she shares her top pre-sauna hydration tips with The Manual.
Stats reveal the growth of this racquet sport is skyrocketing — Here’s why
Zion Market Research offers interesting insights into the rapid growth of this fun racquet sport. Here’s the Padel data.
Research shows competitive athletes swear by these three recovery methods
An interesting study explored how strength athletes use deload weeks, and their top three recovery methods.
How to avoid exercise burnout and still build muscle, according to an expert
To learn more about avoiding burnout and torching fat while sculpting muscle, I asked Vice President of Education for Body Fit Training, Steve Stonehouse
Huge study reveals the best exercise for knee osteoarthritis
What’s the best type of exercise for lowering knee pain and improving daily function for those with knee osteoarthritis? Researchers explore
Stronger by slowing down: Here’s why fitness pros recommend deload weeks
Research has shown that deload weeks are definitely worthwhile. Let’s take a look at the research on the benefits of active recovery.
I joined an ’80s-themed rooftop Pilates workout in LA—here’s how it went
Club Pilates invited sweepstakes winners to a weekend away in LA and an iconic 80s-themed rooftop workout. I definitely left that rooftop with “jelly legs”
Sip, sweat, repeat: Science shows this energizing tea can fuel your workouts
Research shows green tea consumption can actually help prevent the production of reactive oxygen species and improve sports performance.
Can a pep talk really boost your gains in the gym? Scientists put it to the test
Researchers explored whether ‘psyching up’ techniques like motivational pep talks, music, and visualization can help you lift harder and heavier in the gym.
Should you use an infrared or traditional sauna? What an expert says
I caught up with Dr. Rachelle Reed, PhD, MS, to gather her expert insight on the power of different types of saunas, the differences between them, and more.