Carborexia Nervosa

“An irrational fear of carbohydrate” spread by tabloid journalists and ill-informed personal trainers. From a sport nutrition or strength and conditioning perspective, carbohydrate restriction would cost trophies. A low carbohydrate diet would likely have a negative impact on your physique and wellbeing too. Hopefully I don’t need to point out that I’m not talking about […]

What is the best diet?

What is the best diet?

The “Best diet” would be a bold claim. But I’d like to offer some suggestions on how to improve yours. As an industry, we obsess over percentages of protein, carbohydrate and fat. And in doing so, lose sight of the bigger picture. Rather than repeating inaccurate nutrition dogma, I’ll refer to the Diet Quality Index […]

Image of Liverpool Street personal trainer holding a protein smoothie

Protein smoothie – breakfast of champions

Not quite, for me the “breakfast of champions” would be scrambled eggs on sourdough toast, with some avocado and smoked salmon on the side. But if you’re pushed for time I recommend a protein smoothie. Save the eggs for the weekend when you have time to enjoy them. I was discussing ingredients with my client […]

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Can you gain muscle whilst losing fat?

If your goal is to lose as much body fat as you can, as fast as possible, prepare yourself to lose muscle too. The reverse also being true. But how easy is it to gain muscle whilst losing fat? A more accurate way to phrase the question would be “can you gain muscle in a […]

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Meal frequency

I read an article recently from a well-meaning personal trainer listing the best ways to burn fat. Their ultimate recommendation on meal frequency was to “eat 6 meals a day, not 3 feasts.” They claimed this “increased metabolism”.  And if you failed to follow their advice “your body would go into starvation mode, burning muscle and […]

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The case for counting steps

Let’s look at the variables under our control that influence fat loss. Getting lean is the direct result of a calorie deficit. Calories in versus calories out. Over the course of a week, you need to burn more calories than you eat. That includes any weekend overindulgences! “Calories out” is the sum of your resting […]

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Healthy eating

The Royal Bank of Scotland (RBS) asked me to write an article for their Wellness Week on Healthy Eating. The World Health Organisation (WHO), the United Nations agency concerned with public health, defines healthy eating as “a diet that protects against malnutrition, as well as chronic diseases such as diabetes, heart disease, stroke and cancer.”

Image of person training for marathon

How to eat on race day

This weekend one of my clients is running the Tromsø Midnight Sun Half-Marathon. The Norwegian city hosts the world’s northernmost race, located 200 miles north of the Arctic Circle. In fact, it’s so far north that the sun doesn’t set for 60 days during the summer months! The race starts at 10.30pm and my client […]

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The testosterone supplement

Before I knew any better, if you’d asked me what the go-to supplement to boost testosterone was I would’ve told you, with conviction, that it was zinc. And here’s why: Ananda Prasad et al. (1996) demonstrated that zinc deficiency is associated with low testosterone levels. And that six-months supplementation of 459 μmol of zinc gluconate […]

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Should you increase your fat intake?

My client sent me a link ahead of our session this morning to spark some debate as we warmed up. The BBC had earlier reported that the advice to eat more fat was “irresponsible”: Now if you’d just read the headline you’d interpret that as meaning increasing your dietary fat intake to be wrong. […]