The Peak Nutrition Podcast

Sure, food choices matter. But for most people who are stuck, struggling, or self-sabotaging… food isn’t the real issue. It’s the deeper stuff. The emotional eating, the decision fatigue, the all-or-nothing mindset, the chaos of the weekend that undoes everything you did during the week.In this episode, I’ll break down what’s really going on beneath the surface, and why another overnight oats recipe or meal plan isn’t going to change your life.🕒 Episode Breakdown:[00:00] Clickbait title? Yep. But let’s dig in.[01:00] Why I spend more time coaching habits and mindset than food[02:00] The problem with surface-level fixes (meal swaps, recipes, hacks)[03:00] The real reason you’re stuck: emotional eating as a coping mechanism[04:30] Why food is often just a distraction from the hard stuff[05:00] Decision fatigue: your biggest enemy at dinner time[06:30] Why structure beats willpower—and how we build it in the Peak Pathway[07:30] Weekday perfection vs weekend chaos: the missing link[09:00] How “being good all week” can backfire if your weekends are a mess[10:00] The all-or-nothing mindset: pressing the f*ck-it button[11:00] How imperfection still moves you forward (and why that matters more)[13:00] What I actually coach—and why it goes deeper than most realise[14:00] Structure, self-awareness, and ditching the perfection trap📲 Want Help With the Real Stuff?If you’re tired of starting over, if you’ve “tried everything” and nothing sticks—let’s go deeper than just meal plans.This is exactly what I do inside the Peak Pathway.We break down the patterns, build routines that fit your life, and create a version of healthy that actually lasts.If you'd like to hear how that all works, DM me PATHWAY on Instagram.

I wasn’t planning to cover the carnivore diet on the podcast, but after a chat at the gym with someone giving it a go, I thought it was worth diving into.In this episode, I unpack:Why people think carnivore worksWhy it can work in the short termWhere it goes wrong (particularly for performance)And the long-term health risks most people don’t even think aboutI’m not here to shame anyone doing it. In fact, I support my clients when they want to experiment - even if it doesn’t align with my own philosophy. But I do think it’s important to go in with open eyes, especially when something comes with serious trade-offs down the line.Expect to learn:Carnivore might help some people in the short term—but that doesn’t make it optimalFatigue, poor performance, and low energy are common side effects for active peopleLong-term risks (like heart disease and poor gut health) aren’t obvious now—but they matterYou can get the same benefits by making less extreme changesYou don’t need to label it “Carnivore” to benefit from eating more protein or reducing processed food

Want more info? Fill out the enquiry form 👇https://forms.gle/UbbC2mGiSh8YPCtU9In this episode, I unpack why that first step is always the hardest—and how overthinking the whole task is what’s really getting in your way. Whether it’s training, cooking, or even going for a walk, we build these massive mental mountains before we’ve even moved. I’ll show you how to break it down, reduce friction, and finally build some consistency.💡 What I Want You to Take Away:The session isn’t the real problem—starting isOnce you’re out the door, or the chopping board’s on the counter, momentum takes overRemove friction → consistency becomes way easierSmall steps lead to big shifts—but only if you actually take the first oneAccountability isn’t cheating—it’s the missing link for most people

Click here for the the:Crowd-It-Out MethodThis episode is a bit of a personal one, sparked by a rare upcoming social weekend. As someone who doesn’t get out much these days, when I do—it can get lively. And I’m absolutely fine with that.What I dive into today is the exact framework I use (and teach my clients) to enjoy these moments without spiralling off track. It’s called the Crowd It Out Method, and it helps make sure that one big night out doesn’t end up writing off your whole weekend—or your progress.If you’ve ever struggled with guilt around social events or felt like one meal or a few drinks meant you had to start from scratch again, this episode will help you approach things differently.[00:00] The rare big weekend—and why it inspired this episode[01:30] Why I think social health matters just as much as physical health[03:10] Introducing the Crowd It Out Method[04:00] Part 1: Before the event – set your intention and prep for the aftermath[07:45] Example: what I’m cooking for my hangover day[09:00] Part 2: During the event – what works (and doesn’t) for me and my clients[13:15] Client win: how Chris lost weight and kept his social life[15:10] Part 3: After the event – drawing a line in the sand and bouncing back[17:00] Why this process makes you enjoy nights out more, not less[18:00] The “after-after” phase and how to rebuild momentum quicklyYou can absolutely enjoy social events without ruining your health goals. Planning before, during, and after gives you clarity and control. One event doesn’t define your progress—it’s what happens after that counts. Putting a structure around your social life actually makes it more enjoyable and less stressfulIf this episode helped, please hit subscribe, drop a quick review, or share it with a mate who’s always writing off Mondays after a big one.Catch you next time ✌️

You’ve probably seen it on Instagram: “My client lost weight by eating more!”Sounds sweet, doesn’t it?!In this episode, I’m calling bullshit on that claim. I break down what’s actually going on behind these stories and explain why you might feel stuck, even when you think you’re doing everything right.If you’ve ever felt frustrated, misled, or caught in the restrict-then-binge cycle, this one’s for you. I’ll help you zoom out, understand what really matters, and take back control of your nutrition.💡 What I Want You to Take Away:These catchy “eat more to lose weight” posts often just mean better adherence—not magicSwapping to more filling, whole foods can help you feel like you’re eating more while staying in a deficitYou don’t need extremes—you need something you can stick toYou’re not broken. You probably just need a more sustainable approachEpisode Breakdown:[00:00] No more apology intros—just cracking on[00:40] The viral headline: “Lose weight by eating more” – here’s the reality[01:30] Myth 1: You’re not eating more—you’re just not swinging from extremes[02:30] Myth 2: You’re eating more volume, not more calories[03:45] What calorie density means (in plain English)[04:30] Why these claims can mess with your head[05:00] How perfectionism leads to the all-or-nothing spiral[05:40] Why I coach people to find the middle ground[06:30] It’s boring but it works: the power of simple consistency[07:00] Wrapping up before I spiral too far off-trackIf you found this helpful, I’d love it if you’d subscribe, leave a review, or share the episode with someone who’s feeling stuck.If you want to dive deeper into this topic or see how I help clients navigate the messy middle, just DM me “PATHWAY”over on Instagram @peak.nutrition.coaching and I’ll send something useful your way.

Within the Peak Pathway, my clients use the Rapid Meal Mapping System to plan a full week of meals in under 5 minutes!You can see how it works here:https://www.loom.com/share/6e98b4f4bbd540d89131849c755d3f4b?sid=d44bc6b3-3645-42b6-8b45-07e2ca7f534eMessage me the word "TEMPLATE" on Instagram and I'll send you a downloadable, printable meal planning template. I'll even have a look over a completed copy for you and give some feedback.

This is the ABSOLUTE WORST thing you can do todayIf you went cray cray on the choccies and roast yesterday, please don't do this....(this is me trying to create suspense)DO NOT (I'll say it again for dramatic effect) DO NOT try and 'make up for it' today. You don't need to skip meals, extra cardio, or 20 million steps.I know it seems like the right thing to do, but punishing yourself to compensate for overeating is a slippery slope into the binge-restrict cycle. Overdo it → Overcompensate → Cravings build → Snap → Repeat.You'd be far better to just draw a line in the sand and return to your 'normal' routine.Believe me, the binge-restrict and all-or-nothing cycles have a far bigger impact on fat gain than one day of overeating.

Getting yourself out of a rut

Just because you've got a boozy one coming up, doesn't mean it has to mean all your health & fitness goals go out the window. You don't have to choose weight loss/sports performance OR enjoying yourself. If you'd like to see more about this head over to Instagram and message me about the Crowd-It-Out Method which helps my clients balance boozing & fitness.

Back with another unscripted episode. It came to me after a recent client check-in where we talked about the most effective thing you can do to lose weight... Or just improve your nutrition in general for that matter! What is it I hear you ask? Planning. Plannning turn "i know what I should eat' into foods on your plate. Now meal planning can sound quite arduous so I've got something to help. Head over to Instagram @peak.nutrition.coaching. And DM me the word 'PLANNING'.

In this episode of The Peak Nutrition Podcast, we explore the common struggle of falling into the all-or-nothing mindset, particularly when life gets busy or overwhelming. We discuss losing momentum and practical strategies to help you break free from a complete standstill, whether in your fitness, nutrition, or overall habits. Key takeaways include: How small, manageable actions can create positive momentum. The importance of "lowering the bar" for success to make habits feel achievable. Real-world examples of simplifying workouts, meal planning, and daily routines to get back on track. Why having accountability, like a coach, can help you avoid slipping into the all-or-nothing cycle.

In this episode, we dive into the ultimate guide to staying on track with your health and fitness goals during the festive season. The holidays are packed with temptations, from indulgent treats to hectic schedules—but that doesn’t mean you have to abandon your progress. I’ll share five practical tips to help you enjoy the celebrations guilt-free while maintaining balance: Snack Pairing: Learn how to indulge in your favorite festive foods without going overboard. Nail Your Breakfast: Start your day right with simple, nutritious breakfast ideas. Stick to Regular Mealtimes: Discover why skipping meals to “save calories” can backfire. Use the Crowd-It-Out Method: Find out how to balance social events with healthy choices. Accept That Overindulgence Happens: Break free from the all-or-nothing mindset. Whether you’re navigating Christmas dinners, New Year’s parties, or just trying to keep your routine amidst the chaos, these tips will help you enjoy the season and stay on track.

Steal this ChatGPT prompt to calculate your daily calorie needs. Please work out my calorie target. Show only the estimated calories and the summary paragraph I am a [age] year old [male/female]. My height is [x] cm and I weigh [y] kg. On average, I get around [average daily step count] steps, and train for about [x] hours per week. My goal is to [e.g., lose weight/build muscle/maintain weight]

Is honey really healthier than refined sugar? In this episode I'll dive into one of the latest health trends taking over social media: no refined sugar baking recipes. Health influencers and fitness gurus are swapping out table sugar for honey, claiming it's a healthier alternative. But is it really? Join me as I unpack the myths behind honey vs. refined sugar, breaking down common claims like: Is honey really more natural and less processed? Does honey provide more nutrients than sugar? Does its lower glycemic index make a significant difference to your health?

In this episode of The Peak Nutrition Podcast, we dive into practical strategies for busy professionals who are struggling to prioritise health and fitness. If work deadlines, long hours, and non-stop emails have pushed your healthy habits to the bottom of the list, this episode is for you! We cover three actionable tips to help you get back on track without overwhelming your already-packed schedule: Find a Training Partner – Boost your workout consistency with the power of accountability. Plan Your Meals in Advance – Remove decision fatigue at the end of the day by having your meals prepped and ready to go. Sign Up for an Event – Focus your training by committing to a challenge that reignites your competitive edge. Whether you’re balancing a demanding career or a hectic home life, these tips will help you reignite your routine and reclaim your health goals. Tune in to learn how small, strategic changes can make a big difference!

In this episode of the Peak Nutrition Podcast, we discuss how your food environment directly impacts your weight loss journey and overall health. Discover practical strategies to optimise your kitchen, workspace, and meal prep habits to support mindful eating and healthier choices. Whether you're focused on losing weight or maintaining a balanced lifestyle, creating a supportive food environment is key to achieving lasting results. ready to kickstart your health & fitness? Click the link below to find out all about The Peak Pathway: https://docs.google.com/document/d/1GjYosJ-O8tIMMNbULakZXG6RqvVs8Oq_mL62oAiIzv8/edit?usp=drive_link

Today I am delighted to tell you about my brand new programme 'The Peak Pathway'. Tune in to find out how it works and lock in an exclusive founders member discount. If you would like more information, book a Discovery Call through this link: https://calendly.com/peaknutritioncoaching/discoverycall

If you want some more practical tips and tricks, you can have my FREE Meal Out Survival Kit below: CLICK HERE TO ACCESS Today we explored how to enjoy meals out guilt free without sabotaging your weight loss or health goals. Expect to learn realistic ways to balance your social life and fitness, how to make more mindful choices, and how to avoid the all-or-nothing mindset. We’ll explore ways you can navigate different events, stay on track with calories, and still indulge when it matters.  Plus, as mentioned above, I'll tell you about the “Meal Out Survival Kit,” a toolkit designed to help you enjoy meals without compromising your health.

In this episode of the Peak Nutrition Podcast, we dive deep into the "all-or-nothing" mindset that's sabotaging your health, habits, and weight loss goals. If you find yourself swinging between intense dieting and complete burnout, you're not alone. We'll explore why perfectionism and catastrophic thinking keep you stuck in a cycle of inconsistency and how embracing the "good enough" approach can lead to sustainable progress. Tune in to discover practical tips for breaking free from extremes, building healthier habits, and achieving lasting results. Whether you're on a weight loss journey or just looking to improve your health, this episode is packed with insights to help you move forward.

In this episode of The Peak Nutrition Podcast, we dive into the top 10 strategies you can use to enjoy going out for dinner, while staying on track with your health and fitness goals. From calorie banking and pre-eating to mindful eating techniques, we’ll walk you through practical tips that make managing your caloric intake easier, even when restaurant portions and tempting menus are in play. This episode offers actionable advice you can start using today. Tune in to learn how to enjoy your meals out without compromising your health!