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High Performance Dietitian Bloodwork Analysis & Optimisation, Body Recomp, and Athlete Prep Book call below ⬇️
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#weightloss#combatathlete#mma#nutrition#fatloss#bodyrecomposition#fatlossphase#musclebuilding#ufcseattle#ufc
Recent posts
I feel and look better in my late 30’s than I ever did in my 20’s.
The biggest difference nutrition, habit formation and being data driven.
Diet quality is on another level compared to what it used to be. Not just hitting protein or calories, but making sure micronutrients are covered, digestion is functioning well, hydration is consistent, and recovery is supported daily. Food isn’t random anymore. It has purpose.
Training is no longer just hard. It’s structured into targeted phases.
Fat loss phases where the goal is to get genuinely lean, not just lighter. Reverse phases that rebuild metabolism and performance. Muscle-building phases designed to add quality tissue without unnecessary fat gain.
Another major shift has been becoming data-driven.
Now it’s bodyweight trends. Measurements. Performance metrics. Recovery markers. Adjustments based on patterns, not emotions.
And one of the biggest game changers has been bloodwork.
Understanding what’s happening internally changes everything. You stop guessing why energy drops, why fat loss stalls, or why recovery feels off. You start making targeted decisions.
- Targeted nutrition.
- Targeted supplementation.
- Targeted recovery strategies.
Not throwing supplements at problems, but using the right tools for the right reasons, based on what the body actually needs.
That’s why I feel better now.
Better energy.Better recovery.Better training output.Better body composition.Better overall health markers.
And physically, the difference shows.
More muscle.Less body fat.Better shape.
More consistency year to year.
You get lean.You build muscle.You refine.You repeat.
That’s not theory. That’s lived experience. And the best part is, it’s repeatable.
Not just for athletes. Not just for competitors.But for anyone willing to commit to the process and play the long game.
If you want to work with me DM me “body Recomp”
#bodyrecomposition #fatlossphase #musclebuilding #explorepage✨
08 Apr 2026
Finalising fight week with my guys @stylebender @navajostirling, and now it’s their time to do what they do best!
Fight week is where the small details matter most. Every gram tracked, every meal has a purpose, nothing left to chance. This week is just about tightening things up and executing the last element to the process.
Now the work is done, weight on point, fuel is where it needs to be, and it’s their time to step in and show the world why they are the best.
Proud to be part of the process with these guys.
#ufcseattle #ufc #combatathlete #mma #nutrition
28 Mar 2026
Most people assume fighters have sky-high testosterone levels but the research says otherwise.
In fact, many combat athletes may be walking around with below-average test levels. Here’s why.
A recent study comparing male martial artists to other male athletes found no significant difference in baseline testosterone levels. Surprising, right?
The likely reason? Low Energy Availability (LEA), a state where you’re eating far less than your body burns, often for weeks or months at a time. This is common in fighters aggressively cutting weight.
In endurance sports, LEA is a well-known cause of suppressed testosterone. A 2023 review confirmed that athletes who restrict intake and manipulate body weight often see major hormonal drops.
And fighters? They take it even further.
One case study followed an MMA fighter who lost 18.1% of his body weight over 8 weeks his testosterone crashed.
Want to protect your hormones during a cut?
1. Pick the right weight class
2. Stay in a smart, manageable deficit
3. Fuel properly around training
If you’re prepping for a fight and want to cut without crushing your test levels or performance—DM me. Let’s book a free discovery call and set up a smarter plan.
#fightnutrition #combatathlete #testosteronehealth #weightcutting #mmafighter #muaythai #mmaweightcut #learningscience #hormonalsupport #nutritioncoach #fighterfuel #lowenergyavailability #sportsnutritionist #fightcamp #testosteronefacts
09 Jul 2025
Weight cutting is one of the most brutal parts of fighting and one of the most dangerous practices in all of sport.
No matter how much science you use, it’s still an incredibly hard process to go through.
Even if you follow the perfect diet, the perfect fight week plan, and do it in the safest we know how, it’s still never easy.
Every fighter does it, and they don’t complain.
This all occurs one day before you see them step into the octagon. They deplete themselves into an ICU patient and then the spend the next 36 hours recovering so they can get back to peak physical form.
It’s a process very few understand but it is one that everyone can respect. Every fighter who gets on the scale who puts themselves through this for our entertainment deserves respect, regardless of the result of their fight.
07 Nov 2026
Here’s how UFC fighters lose weight very quickly without eating a calorie deficit or training an insane amount.
They reduce carbohydrates. This causes their muscle glycogen stores to be burnt up and release the stored water we keep in our muscles. This causes a significant drop on the scales.
They remove fibre from the diet. Food takes up to 3 days to clear the gut and we can hold up to 1.5kg of undigested food matter in our gut at any one time. By reducing the fibre we reduce this non essential mass thus reducing the number on the scales.
We reduce the volume of food. Further to the above, we pack the calories in smaller food choices. This ensures they get the calories they need while not being weighed down by large meals.
This gets their body ready to then sit in a hot bath or sauna where they will sweat up to 5% of their body weight in just a matter of hours.
Is it a sustainable process? No. Should you try it. No. Is there plenty of good things you can learn from it and apply to your own weight loss diet. Yes.
The answer isn’t low carb, it’s not no fibre, it’s something far more effective. DM me to find out.
06 Nov 2026
I get asked about electrolytes more than almost anything else, and the question is nearly always the same; do I actually need them?
The answer is yes every athlete needs sodium. It is vital for life, it holds the fluid outside our cells, it sets the concentration of our blood and it is what makes our nerves and muscles conduct properly.
Whether you need a sodium supplement is a completely different question, and that is where the convo gets more nuanced.
On paper, sodium supplementation looks promising because the physiology makes sense. Sodium taken with fluid before exercise expands plasma volume, drops heart rate and lowers core temperature. You would expect that to show up as better performance, right?
Well, when you look at the studies that actually measure performance, we don’t see that.
Whether that is due to study design, the cohort or simple because we don’t have enough of them, we just don’t see the correlation.
What we are seeing more in the literature is the relationship between fluid replacement and sodium intake in managing plasma sodium levels. This is not in an effort to ‘replace’ sodium losses but to ‘balance’ the concentration of sodium in your blood. This mechanism seems to give us more insight into whether a sodium supplement is actually warranted or not.
If this science is of any interest to you, I just wrote a 53 page book about it breaking down all the concepts surrounding it to answer the question; do you need a sodium supplement?
If you want to get your hands on that head to the link in our bio and sign up to our @trainade Launch Wait List to get your copy for free.
05 Nov 2026
Fat loss isn’t about eating as little as possible, especially first thing in the morning.
One of the biggest misconceptions during a fat loss phase is that skipping breakfast or fasting is automatically the better option because it saves calories.
A well-structured, volume-rich breakfast with a good serve of protein can make a significant difference to how you manage hunger throughout the day.
Think high protein, plenty of food volume, fibre-rich ingredients and quality nutrition. The goal is to get a satisfying meal in early, support satiety and create a foundation that makes managing your overall intake easier.
Fat loss is much easier to execute when you’re not constantly fighting hunger. It’s not just about how many calories you save, but how well you manage the rest of your day.
#explorepage #fatloss #weightlossrecipes #weightloss
04 Nov 2026
Weight cutting is one of the most brutal processes an athlete can put their body through.
They spend months strictly dieting, they restrict their intake for five days, then they get severely dehydrated by sweating in a hot bath or sauna hours before their weigh-ins.
As dangerous as that process is, the immediate post weigh-in period offers just as much risk.
That is because their body is physiologically vulnerable and we have to slowly and strategically reverse them out of that environment back into one that is ready to take on fuel and get ready for the next biggest fight of their career.
That involves rehydrating their body and their cells slowly with a specially designed rehydration drink. We do this until we recover 3% of their body weight.
At this point we start reintroducing simple digesting carbohydrates in order to start refuelling their body with glycogen, the fuel reserves they will burn through during the fight.
Each step of this process is strategic and individualised to the fighter and getting it right can be the difference between a fighter being able to realize their full potential and one who is just battling to be there.
Imagine putting all the hard work of fight camp to waste just because you didn’t nail your nutrition when you stepped off the scale. Not on our watch.
03 Nov 2026
I’ve dieted down more times than I can count.
Surpluses, maintenance phases, aggressive cuts, tracking everything, tracking nothing. I’ve experienced all of it.
And one thing I’ve learnt is that getting lean and staying lean are two very different challenges.
Years ago, I’d diet hard, get the result, then eventually fall back into old habits. The restriction, hunger, reduced energy and poorer training made it difficult to sustain.
What changed wasn’t finding a better diet. It was what I started keeping from each dieting phase.
Similar meals, consistent portions, regular meal timings, whole foods, steps, hydration and sleep. Nothing particularly exciting, but all things I genuinely enjoy and can repeat.
After years of tracking and adjusting my intake, I now understand roughly what my maintenance looks like without needing to log every meal.
I eat out regularly, enjoy foods I want and don’t feel the need to compensate afterwards. I’ve moved away from that all-or-nothing mentality.
I haven’t stopped being disciplined. I’ve just practised these behaviours long enough that most of them are automatic.
It’s something I’ve come to appreciate even more through working with clients. The diet itself is only one part of the process. The behaviours someone develops during it are often what determine whether they can maintain the result.
And that’s where I think a lot of fitness advice misses the point.
You can get lean quickly. But if the approach leaves you exhausted, miserable and unable to imagine eating that way beyond the diet, what have you actually learnt?
These photos are from one of my many shredding phases. The more valuable outcome has been reaching a point where I can maintain a physique I’m happy with, enjoy my food and not constantly think about dieting.
The goal isn’t to diet forever. It’s to develop an approach you can maintain when the diet ends.
#fatloss #summershred #bodyrecomp #diet
02 Nov 2026
UFC Fight Night 294 | Doha Prep
A full camp this time around, which meant we could put a much greater emphasis on fuelling performance rather than simply managing weight.
Nav’s body composition is consistently in a great place, so the weight management and body composition side of preparation was relatively straightforward. We weren’t chasing aggressive weight loss or making unnecessary changes to his intake. The priority was maintaining a strong nutritional foundation, supporting training demands and allowing any required body composition changes to happen gradually throughout camp.
Fuelling a light heavyweight who trains at a high intensity comes with its own challenges. Training volume is high, energy expenditure is substantial and the amount of food required to support performance can be considerable. Getting enough energy in, consistently, while balancing macronutrients, food quality, digestion, recovery and body composition requires a structured approach.
This is where understanding the athlete becomes important.
We build nutrition around his training schedule, adjust carbohydrate availability based on daily demands, maintain adequate protein, prioritise micronutrient intake and make sure hydration and recovery are accounted for.
The goal isn’t just to get an athlete to fight weight. It’s to get them there while maintaining training quality, adapting to the workload and arriving at fight week in the best possible position.
Having a full camp gives us the opportunity to execute that process properly, collect information, make adjustments and build consistency rather than constantly reacting.
Performance first. Body composition managed. Nutrition periodised around the demands of the camp.
Doha, let’s get to work.
Photo 📸 @sliwill
#ufcfn294 #mma #weightloss #ckb
31 Oct 2026
Fat quality matters just as much as hitting your daily fat target.
You can hit your prescribed fat intake every day, but the foods supplying those fats can make a significant difference to the overall nutritional quality of your diet.
Not all fat sources provide the same nutritional value.
#dietaryfats #nutrition #guthealth
30 Oct 2026
You can hit your calories and protein targets every day and still be missing important nutrients.
A 99% nutrition score means your intake is meeting almost all of the nutritional targets being assessed. It looks beyond calories and macros to evaluate how well your diet provides the vitamins, minerals, fibre, essential fats and other nutrients your body needs.
Why does this matter?
Because food quality influences far more than body composition. Your nutritional intake plays a role in energy production, immune function, bone health, muscle function, recovery and a range of other physiological processes.
Consistently falling short on certain nutrients can create gaps that aren’t always obvious from how you look, feel or perform in the gym.
The goal is to identify those gaps before they become a problem, rather than simply assuming that eating enough calories and protein means your nutrition is covered.
Achieving this requires more than following a meal plan. It means understanding your intake, assessing food quality, considering your individual requirements and making targeted adjustments where necessary.
This is the difference between simply eating to hit your macros and building a diet that supports your health, performance and long-term outcomes.
Imagine understanding exactly where your nutrition is performing well, where it could improve and what changes would have the greatest impact on your individual goals.
That’s where a more detailed approach to nutrition can make a real difference. #vitamins #supplments #dieting #weightloss
29 Oct 2026
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