These articles are to serve you to make your own best decisions when it comes to nutrition, training, health and performance.
I aim to communicate the research and science, with the intention of being as objective as possible whilst adding in my own recommendations based on my experiences. Enjoy and if anything resonates, please share in the comments!
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Is IF superior for weight loss, fat loss and improving body composition? Table of contents: IF types What does the research show? Practical recommendations for using IF to lose weight Practical recommendations for using IF when optimising body composition Take aways IF types IF, also known as time restricted feeding (TRF), alternates periods of feeding […]
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How much protein can you utilise at once? And is it okay to eat all of your protein in one sitting? Table of contents: Debunking misconceptions What quantity of protein maximises MPS What does the research say on protein distribution and mass gains? So does protein distribution matter? How much protein per meal? Other factors […]
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So you have been nailing your diet and training consistently but want to level up your performance? This is where when you eat can make a tangible difference. As usual, some science is included, but feel free to skip to the sections that you want. Table of contents: Debunking the myths Popular claims made around […]
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This article explores the concept of starvation mode, the science behind it and whether it is the reason you are not losing weight. There are also some tips to help you progress weight loss diet forward. The concept of “starvation mode”: The term starvation mode is popularly used to describe a slowed metabolism in response […]
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Protein is exceptionally important! It is an essential macronutrient, critical for countless processes within the body. Protein is especially important for anyone concerned with muscle retention, growth and/or recovery. Although whole foods are best, consuming protein in the form of protein powder can be useful at certain times, especially for those who exercise and train […]
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Table of contents: What does protein do? Daily protein intake Benefits of protein Should I take a protein supplement? Take aways What does protein do? Protein is one of the 4 macronutrients that once digested, is broken down into subunits called amino acids. Protein has a structural role – for example, to make cells, tissues, […]
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The use of the ketogenic diet for athletic performance – endurance and strength/power – remains a controversial topic in the nutrition and fitness industry. Whether the ketogenic diet improves or impairs performance is heavily disputed. Reaching a conclusive answer is dependent upon the individual, their goals and the way in which the ketogenic diet is […]
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Lots of people talk about the benefits of the ketogenic diet, but what does the research say? Here is some of the science on how going keto may enhance your health, fitness and lifestyle. Metabolic flexibility Metabolic flexibility is the capacity for the body to effectively utilise both carbohydrates and fats for fuels. Being healthy […]
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10 tips to starting a ketogenic diet the right way Scientific evidence and anecdotal claims suggest going keto results in many benefits – better body composition, improved health, athletic performance and recovery gains are a few. But completely overhauling your diet isn’t necessarily straight forward (10 mistakes athletes make when going keto) and the ketogenic diet doesn’t […]
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The ketogenic diet won’t suit everyone. We’re all unique and have different responses to foods. Even if two people both respond well to a ketogenic diet, they may need to focus on different sources of fat. Here are some of the potential downsides to consider that are associated with going keto. Please note: I am […]
