Client Resources

What the evidence actually says about when to eat, meal frequency myths, and protein distribution.

Types of fibre, daily targets by age, high-fibre food sources, and practical tips to hit your goal.

The difference between unsaturated, saturated, and trans fats — what to eat more of, what to limit, and practical swaps for everyday meals.

What the Food Guide is, how to use the plate model, and an RD's perspective on where it falls short for active individuals.

How sleep affects fat loss, muscle gain, and performance — plus practical sleep hygiene and nutrition strategies.

What a landmark 6,400-person study reveals about the 4 phases of metabolism — and why midlife weight gain is a muscle problem, not a metabolism problem.

Key nutrients to pay attention to during pregnancy, infancy, adolescence, menopause, older adulthood, plant-based diets, and endurance or strength sport — with RDAs and how to meet them.

A plain-language guide to the most common blood markers your RD reviews — what they mean, what range you're aiming for, and how to move the needle through food and lifestyle.

Why slowing down, limiting distractions, and actually chewing changes how much you eat — and how you feel.

Why BMI misses the mark, what health markers actually matter, body dysmorphia, and finding your personal line in the sand.

Calories in vs. out, what drives TEE, why it's not simple, and 4 practical strategies.

How to find your deficit, realistic rates of fat loss, a step-by-step setup process, and how to adjust when progress stalls.

The two compartment model, what drives daily changes, and how to interpret the scale correctly.

How GLP-1 medications work, the pros and cons of Ozempic, Wegovy, Mounjaro and more — an RD's honest, evidence-based take.

Protein content by food group, practical tips to boost intake, and a video explainer from your dietitian.

Metabolic adaptation, insulin resistance, cortisol, and why eating less often makes things worse — plus what actually works.

Why oestrogen decline changes everything — fat distribution, insulin sensitivity, muscle loss — and what approach actually works at this stage of life.

How hypertrophy works, calorie and protein targets for muscle gain, training principles, and realistic expectations.

What progressive overload is, 4 ways to apply it, how fast to progress by experience level, and the nutrition connection.

Losing fat and building muscle simultaneously — who it works for, the 4 pillars, and how to track progress correctly.

The ABCD fueling framework, what to eat before/during/after competition, athlete plate system, and hydration deep dive.

How nutritional needs shift across the athletic calendar, why in-season is not the time to diet, and phase-specific targets.

How to approach a weight cut safely — the protocol, the risks, and why RD supervision makes the difference.

What to eat before and after training to fuel performance and maximise recovery. Simple, practical guidance from an RD.

What's actually worth taking — by goal. Evidence-based recommendations for fat loss, muscle building, performance, and general health.

What prediabetes is, why acting now matters, and the lifestyle steps that can genuinely reverse your risk.

The balanced plate, carb distribution, fibre targets, fat quality, blood sugar goals, and practical day-to-day strategies.

How the cook-cool method transforms everyday carbohydrates, lowers their glycemic impact, and supports blood sugar management — with a food-by-food guide.