Nutrition Science Basics.
Macros, fats, supplements, magnesium forms, omega-3 sources. The unglamorous fundamentals most plans skip in favour of complexity. The fundamentals are most of the lift.
26 articles in this pillar.
Creatine for Women: What the 2026 Evidence Shows
The myth that creatine bloats or masculinises has been buried for a decade. The evidence in women keeps strengthening. Here is what now reads as settled.
Six Questions to Ask Before You Hire a Nutrition Coach in New Zealand
The NZ market for nutrition coaching has expanded faster than the standards that govern it. Six questions, asked early, separate the operators worth hiring from the rest.
The Executive Brain: How Nutrition Impacts Cognitive Performance
Your brain consumes 20% of your daily energy while comprising 2% of your body mass. What you eat directly determines how well it performs.
Online vs In-Person Nutrition Coaching in NZ: Which Actually Works
Five years ago this was a real choice. Today, the data on remote nutrition coaching outcomes is at parity with in-person for most clients. Here is when that holds and when it does not.
How Much Does Personalised Nutrition Coaching Cost in NZ?
NZ pricing on nutrition coaching ranges from a free supermarket app to thousands a month. The middle of that range is where the work actually happens. Here is what to look for and what to pay.
How to Read Your Body Composition Scan (and What Your Numbers Actually Mean)
Your scan report contains a wealth of data, but most people only look at weight. Here is how to interpret every metric and understand what your numbers mean.
Gut Health and Weight Loss: The Microbiome Connection Explained
Your gut microbiome contains trillions of organisms that influence how you store fat, regulate appetite, and process food. Understanding this connection changes how you approach weight loss.
Macros Without the Dogma: Protein, Carbs, and Fat Explained
Most macro arguments online are tribal. The principle is simpler than any of them: protein first, then fats and carbs as energy levers around your training and goals.
Magnesium Forms Compared: Which Actually Gets Absorbed
Magnesium oxide dominates supermarket shelves and barely crosses the gut wall. Glycinate, malate, and threonate are different molecules with different reads. Form matters.
Hormonal Balance Through Nutrition: A Practical Guide
Hormones regulate nearly every aspect of body composition and health. Your diet is one of the most powerful tools for supporting hormonal balance.
Perimenopause and Body Composition: What Actually Changes
Perimenopause changes the metabolic ground underneath you. Lean mass declines, visceral fat redistributes, and old protocols stop working. Here is what changes, why, and how to adjust nutrition and training.
Protein Requirements: How Much You Actually Need (Based on Your Goals and Data)
Generic protein calculators use body weight alone. Your actual requirements depend on lean mass, activity, age, and goals, all of which vary enormously between individuals.
The Supplement Industry's Dirty Secrets: What a Formulator Wants You to Know
Most supplements contain less active ingredient than the label implies. As a formulator, here is what I wish every consumer knew before spending another dollar.
Why Most Meal Plans Fail (and What Data-Driven Nutrition Does Differently)
Generic meal plans ignore the single most important variable in nutrition: you. Here is why they fail and what actually works for lasting body composition change.
Alcohol and Body Composition: What the Data Shows
Alcohol does not just add empty calories. It fundamentally alters how your body processes and stores fat. Here is what the data shows.
How Much Protein for Body Composition Change?
The right protein target for body composition change is 1.6 to 2.2 grams per kilogram of lean body mass per day. The number is non-negotiable. How you hit it is up to you.
Nutrition for Shift Workers: Managing Your Body Clock Through Food
Shift work disrupts your circadian rhythm, but strategic meal timing and nutrition can minimise the metabolic damage and support your health despite irregular hours.
Bone Density After Fifty: The Protein Threshold Most Women Are Below
Bone is built and held by mechanical load and adequate amino acids. After fifty, both tend to fall. Most women are below the threshold for either. Here is what the threshold actually is.
Post-40 Nutrition: Why Everything Changes and What to Do About It
After 40, the rules change. Metabolic rate declines, muscle loss accelerates, and hormonal shifts alter how your body responds to food. Nutrition must adapt.
Seed Oils: What the 2026 Evidence Actually Says
The discourse on seed oils is louder than the data. The data is more boring and more useful. Here is what the meta-analyses now show, and where the practical signal sits.
The First 12 Weeks: What to Expect When You Change Your Diet
The first 12 weeks of dietary change are predictable, challenging, and transformative. Knowing what to expect at each stage prevents the mistakes that derail progress.
Visceral Fat and ApoB: The Two Markers Most Men Over Fifty Miss
Standard cholesterol panels are insufficient after fifty. Visceral fat and ApoB carry most of the cardiometabolic signal. Here is how to read them and what moves the needle.
Post-Menopause Body Composition: What Comes Back, What Holds, What Has to be Built
After menopause, the metabolic ground stops shifting and stabilises. The right protocol can rebuild lean mass, lower visceral fat, and restore training capacity. Here is what changes once the storm has passed.
Men, Forties, and the Body Composition Cliff
Testosterone declines slowly through your forties. Lean mass loss is what makes the decline visible. Here is what to track, what to change, and what is worth a GP conversation.
Omega-3 in New Zealand: Green-Lipped Mussel vs Wild Salmon vs Fish Oil
EPA and DHA carry different physiological roles. NZ is one of a few countries with a working green-lipped mussel industry, and a thriving wild salmon and fish-oil supplement market. The profiles differ. The read is not the same.
Vitamin D in New Zealand: Why South Islanders Run Low Through Winter
Latitude does not negotiate. From May to August in the South Island, vitamin D synthesis from sun exposure is functionally zero for most people. Most NZ adults are below threshold and do not know.
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