Everyone and their dog seems to be taking whey protein powder or some form of protein powder. Whether one is losing weight or building muscle, it is undeniable that protein powder has entered the chat and doesn’t want to leave. The issue is when you have people loudly and with a lack of context, attributing their success to taking whey powder.  Even more so a problem when you have people in their 50’s and older transforming their physiques to crazy amounts of muscle nearly overnight and touting the power of the humble protein powder! So what is the truth? Quite simply…how important and e ..read more

One of the biggest obstacles dieters face is the daunting prospect of having to manage their nutrition when holiday time arrives. What does one do to maintain control or prevent themselves from falling off track and losing much-earned progress?! The truth is that you should not have to stress about this. Keeping yourself on track can be more simple than you would imagine. It comes down to frameworks and considerations you can put in place - some you don’t even have to think about much.  In this episode, I share insight from my most recent roadtrip across New Zealand to help you see how n ..read more

Many athletes and non-athletes alike (such as busy parents, working professionals, and fitness weekend warriors) don’t eat enough because they want to be “shredded” but this often comes with a price when done incorrectly and without professional guidance. Fat loss goals can be a slippery slope for some people and lead them to the point of under-fuelling.  In this episode, I share the 5 key signs to look out for to determine if you are not eating enough calories.  Are you experiencing these signs? ____________________________________________ DOWNLOAD MY FREE MACRO NUTRITION CHEATSHEET ..read more

Is it true that you can eat too much good, healthy food? As it relates to fat loss specifically. Fat loss requires a calorie deficit and most healthy foods contain less calories than their discretionary counterparts.  So it is understandable to think that merely swapping to healthy foods will solve your weight loss woes, right? Yet so many dieters still struggle when they swap to a healthier diet and are “eating only healthy foods”.  Could it be that you can eat too much healthy food?  This is what we want to explore so that you have a definitive answer.  In this episode, I ..read more

Creatine. Super popular. Well researched. Effective. But which one should you choose and which form is best? You need to learn how to make this decision the right way.  In this episode, I explain how to choose the best Creatine option on the market so that you do not waste your money on the wrong supplement stack.  DISCLAIMER: The information in this video is for guidance only and is not individualized advice for you! Your unique situation needs to be taken into consideration and adjusting your dietary intake.  ____________________________________________ DOWNLOAD MY FREE MACRO ..read more

Protein Protein Protein! We all want it. We all want more of it. We all want to optimise it. So how do you easily do this? What are some tips for improving protein levels? The truth is that protein intake optimisation is easier than you may think but does require proactive, intentional strategy and consideration. There are various ways to do so and I want to help you out by sharing some of the easier ways to improve your nutrition game.  In this episode, I share 4 easy ways to improve your protein intake today! ____________________________________________ DOWNLOAD MY FREE MACRO NUTRITION ..read more

Calories and macros. What are they? Why do they matter? How are they connected? Flexible nutrition can have various faces but a very common one is the one that has you track your calories and/or macros to some degree to juice the fruits of nutrition in your favour. However, understanding the relationship between calories and macros is both important AND something that a lot of people don’t fully understand when then they first start out. So allow me to use this episode to help you out by sharing with you the easiest, and most logical analogy I use to get my clients to understand how cals and m ..read more

Alternative milks have risen in popularity in the last decade and more and more people are making the swap. This is further reinforced by the extensive usage of almond milk as an ingredient in the vast majority of low-calorie recipes all over Tiktok and Instagram. So is almond milk the better choice then? Is dairy bad for you all of a sudden? With the amount of hype and support almond milk gets, it is easy to get swept up in this and believe this to be fact. But is it? Is Almond Milk Actually Better For You Than Regular Dairy Milk? In this episode, I answer this new age question once and for a ..read more

If you want to lose bodyfat, you got to get with the calorie deficit. There are no ifs, no buts. It’s the reality of physiology and fat loss thermodynamics. However, being in a calorie deficit is typically very different territory to what most people are used to or currently doing. In fact, with the weight regain problem being the main concern for many dieters, it is safe to safe that being in a calorie surplus is something you may be more used to. So what can you expect on a calorie deficit? What is normal to experience when on a calorie deficit diet? In this episode, I share 4 things you can ..read more

To lose weight you need a calorie deficit. So how much of a calorie deficit do you need? This is a common question I get asked as a Dietitian and Nutritionist. This is a very nuanced and contextual topic that requires tailored guidance but hopefully, I can provide some direction for you to start understanding what you need to potentially do.  In this episode, I share insight and perspective to help you understand calorie strategy with more clarity and get an idea of how much of a calorie deficit one may need to achieve fat loss.  DISCLAIMER: The information in this video is for guida ..read more