Muscle development isn’t about getting big in the gym.  It’s about developing functional muscle that enables you to live your life and function effectively in the activities that matter the most to you.  Whether playing with your kids, growing aesthetic muscle, or developing your body for specific sports, a truly personalised approach to your nutrition and training is required to obtain optimal results. But to develop muscle, you must give your body adequate amounts of the right fuel to grow; this isn’t just protein; for example, without the correct timing and volume of fats, your body cannot readily generate new cells, meaning muscle growth is near impossible. 

Some factors considered: 

• Macronutrients for cellular repair and recovery. 
• Micronutrients to ensure an optimal environment for growth. 
• Bioavailable protein sources with comprehensive amino acid profiles. 
• Minimisation of inflammatory factors so the body feels safe to grow. 
• Supplements to maximise testosterone and control estrogen. 
• Training plans targeted to your specific needs. 

Weight loss is often viewed through the lens of calories in and out, that you won’t lose weight if you aren’t eating fewer calories than you are burning. Most lead you to believe you can only get thin through starvation; this could not be further from reality.  It is more common for a client who wants to lose weight to undereat, not overeat actual calories.  It is just that the type and quality of the calories are completely wrong.  Put it this way: you take two people, and one eats 2000cals of ice cream a day, and the other eats 2000cals of chicken salads; they aren’t going to look the same, are they?  So, the composition of the calories influences your composition, not just the raw count of calories. 

The other problem we often encounter is people eating fewer and fewer calories to lose weight.  Think of your metabolism like a fire; deprive it of fuel, and it will get smaller and smaller; your body will adapt in the same, requiring less fuel to survive.  Eventually, the fire will go out, and then any fuel you drop on the fire sits and accumulates (body fat).  You need to stoke the fire throughout the day with gradually more and more fuel, so your body feels safe and healthy and can release fat stores. 

Some factors considered: 

• Macronutrients balance and timing tailored to your metabolic profile. 
• Micronutrients to ensure an optimal environment for weight loss. 
• Minimisation of inflammatory factors for fast, effective weight loss. 
• Supplements to maximise your metabolic and hormonal environment. 
• Time-efficient cardiovascular training plans to accelerate losses. 

Sleep quality and stress management are often approached with a simplistic lens, typically with generic advice such as not eating late at night, no caffeine after 5 p.m., etc. Most people struggling with sleep and stress will have already tried these strategies, but they are still struggling to sleep or manage their stress. Prescription medicine doesn’t usually act to fix the problem; it just masks the problem temporarily, creating a longer-term dependence.  Our sleep cycles are heavily influenced by the hormone cortisol. Cortisol is also our stress hormone, so cortisol levels increase when we are under stress of any kind, making it difficult to get to sleep at night and, once asleep, stay asleep.  Cortisol also has another ‘wonderful’ effect, telling our bodies to store fat and increasing inflammatory factors.  When cortisol gets too far from its normal cycle, it can start a vicious negative cycle of increasing stress, poor sleep and overall health decline. 

Cortisol management through diet and supplementation can help alleviate or minimise these adverse effects. Managing cortisol is especially crucial for shift workers for long-term health; prolonged shift work is strongly negatively correlated with life expectancy. 

Some factors considered: 

• Balance of macronutrients in evening meals. 
• Micronutrients to manage stress and sleep. 
• Reduction in inflammation factors later in the day. 
• Strategic supplementation to aid in sleep without groggy waking side effects. 

One common misconception about weight loss is that everything will fall into place if you eat less and exercise more. For the lucky few, this will be true, but for others with underlying hormonal imbalances, the grind of losing weight without addressing these issues can be very disheartening. Progress is slow, and while the scales might move, what you see in the mirror doesn’t seem to change. The sagging chest, lower abdomen, and hips are still present for men.  For women, all progress seems to be erased when your monthly cycle rolls around.  Addressing hormonal imbalances is a key unique element of our method; these simple changes brought about through nutrition and supplementation can lead to a dramatic acceleration in results and a huge improvement in overall feelings of well-being. 

Some factors considered: 

• Macronutrients to promote healthy estrogen and testosterone levels. 
• Micronutrients to support healthy hormone production. 
• For women personalisation of plans to accommodate monthly cycles. 
• Supplementation to adjust and optimise hormone levels. 

Proper nutrition is fundamental to maintaining a robust immune system, which serves as the body’s defence against infections and diseases. Essential nutrients such as vitamins C and D, zinc, and omega-3 fatty acids are pivotal in immune health. For instance, vitamin C, abundant in citrus fruits and leafy greens, is crucial for the growth and function of immune cells like phagocytes and T-cells. Vitamin D, which can be synthesised from sunlight and obtained from fortified foods and fish, modulates the immune responses and reduces inflammation. Zinc, found in meat, dairy, and legumes, is vital for immune cell function and signalling. Omega-3 fatty acids, prevalent in fish oils, have anti-inflammatory properties that can help regulate immune responses. Maintaining immune health through proper nutrition is essential for achieving health and fitness goals because a strong immune system ensures the body can handle intense physical activity and recover more effectively. This resilience minimises downtime due to illness and enhances overall physical performance, allowing individuals to remain consistent with their fitness routines and achieve their long-term health objectives. A diet lacking in these nutrients can lead to compromised immunity and increased susceptibility to infections, underscoring the importance of balanced nutrition for both immune health and physical fitness. 

Some factors considered: 

• Comprehensive omega fats delivered through diet and supplementation. 
• Micronutrients critical to immune function delivered in clinically validated doses. 

Nutrition is crucial in managing inflammation, a fundamental physiological process that affects overall health, quality of life, and fitness achievements. Anti-inflammatory foods, rich in antioxidants, omega-3 fatty acids, and phytochemicals, are key in controlling inflammatory responses that can lead to chronic health issues. For example, omega-3 fatty acids, found abundantly in fish such as salmon and mackerel, actively reduce the production of inflammation-promoting molecules called eicosanoids and cytokines. Turmeric, which contains the active compound curcumin, has been shown to possess potent anti-inflammatory properties that can mitigate pain and swelling. Similarly, antioxidants like those found in dark leafy greens help neutralise free radicals, preventing them from damaging cells and exacerbating inflammatory processes. Proper inflammation management through diet improves overall health and enhances quality of life by reducing disease risk and significantly boosting fitness performance and recovery. By alleviating chronic inflammation, individuals can experience less stiffness and pain, allowing for more effective and consistent training sessions and better long-term health and fitness outcomes. 

Some factors considered: 

• Reduction of inflammatory macronutrient sources. 
• Increase in micronutrients to improve your body's ability to manage inflammation. 
• Training plans that give adequate recovery to maximise results. 
• Supplementation to suppress and modulate inflammation naturally. 

Nutrition is pivotal in managing metabolic health and is integral to enhancing the quality of life, overall health, and fitness performance. A diet balanced in macronutrients—carbohydrates, proteins, and fats—and rich in micronutrients can optimise metabolic functions such as glucose regulation and energy production. As discussed in our weight loss focus, we treat your metabolism like a fire; if we deprive it of fuel, it will get smaller and smaller; your body will adapt, requiring less fuel to survive.  Eventually, the fire will go out, and then any fuel you drop on the fire sits and accumulates (body fat).  You need to stoke the fire throughout the day with gradually more and more fuel, so your body feels safe and healthy and can release fat stores.  By ensuring the body receives the nutrients it needs to function optimally, individuals can improve their metabolic health, which leads to better energy levels, reduced risk of metabolic syndrome, and enhanced physical performance and recovery.  

Some factors considered: 

• Feeding your body adequate macronutrients to grow, repair and develop. 
• We aim to grow your metabolism, not suppress it through calorie restriction. 
• Supplementation to accelerate and support an increase in your metabolic rate. 

Managing gut health and maintaining a balanced microbiome is essential for overall well-being, health, and fitness. A diverse diet of fibre, probiotics, and prebiotics fosters a healthy gut flora, vital for nutrient absorption, immune function, and inflammation control. Foods high in fibre, such as vegetables, and whole grains, help promote the growth of beneficial bacteria and ensure regular bowel movements, critical for detoxifying the body and reducing the risk of disease. Probiotics in fermented foods like Greek yogurt introduce beneficial bacteria into the digestive system, enhancing gut health and microbial balance. Prebiotics in foods like garlic, onions, and bananas nourish these good bacteria, allowing them to thrive. A well-maintained gut microbiome improves digestive function, reduces the risk of gastrointestinal disorders and supports immune health and metabolic processes, contributing to better energy management and weight control.  

Some factors considered: 

• Foods rich in fibre, probiotics and prebiotics are included where possible. 
• Supplementation is used to fill any gaps based on the dietary preferences of the client. 
• Pre-existing conditions such as Crohn's, IBS and leaky gut are managed through the food and supplements selected. 

Nutrition has a profound impact on cognitive performance and neurocognitive health, significantly enhancing quality of life, health, and fitness. Essential nutrients such as omega-3 fatty acids, antioxidants, and B vitamins are crucial for optimal brain function. Omega fatty acids are integral to maintaining the structure of brain cells and facilitating neural communication, which is essential for cognitive processes like memory and problem-solving. Antioxidants, abundant in berries, dark chocolate, and nuts, protect the brain from oxidative stress, which can degrade cognitive function over time. B vitamins, particularly B6, B12, and folate, which are prevalent in whole grains and meat, play a role in producing neurotransmitters and maintaining nerve health. A diet rich in these nutrients can help reduce the risk of cognitive decline, enhance focus and mental clarity, and improve mood regulation. By supporting neurocognitive health through proper nutrition, individuals can experience an overall improvement in cognitive abilities, leading to better decision-making and problem-solving skills, heightened physical performance, and an enhanced ability to achieve health and fitness goals, ultimately improving their quality of life. 

Some factors considered: 

• Foods are selected to provide nutrients that support neurocognitive health. 
• Supplementation is used to fill any gaps based on the dietary preferences of the client. 
• Nootropic supplements are utilised when requested to amplify cognitive performance.