Walk into any supplement store, and you’ll see walls of powders, pills, and promises. But here’s the truth: if you’re not deficient in it, you probably don’t need it. Supplements should supplement—not replace—a solid foundation of nutrition, training, sleep, and recovery. The best way to know what your body truly needs? Get your blood work done. 🔬 Why Blood Work Matters:Your body isn’t guessing, so why should you? Comprehensive blood tests can reveal:✅ Vitamin & mineral deficiencies (like Vit D, B12, Magnesium, Iron, etc.)✅ Hormonal imbalances (testosterone, thyroid function, cortisol)✅ Inflammatory markers (CRP, homocysteine)✅ Essential health metrics (cholesterol, blood sugar, liver function) 💡 The Problem with Blind Supplementation: - Mega-dosing something you're already sufficient in? Pointless & expensive. - Some nutrients compete for absorption (e.g., too much zinc can reduce copper levels). - Fat-soluble vitamins (A, D, E, K) can build up to toxic levels if overused. What To Do Instead: 1️⃣ Get blood work done – every 6-12 months, especially if you’re training hard. 2️⃣ Address deficiencies first – optimise diet, then supplement as needed. 3️⃣ Re-test & adjust – track progress, don’t just assume. 📌 What I Personally Recommend: - Work with a health professional 1:1 to interpret your results. - Prioritise quality over hype—don’t buy into trends, buy into what your body actually needs. - Always ask: “Is this filling a gap or just adding to my supplement graveyard?” Be smart. Be strategic. Get tested. Then supplement with purpose. What’s one supplement you thought you needed but later realised you didn’t? Drop it in the comments team! 👇

Let’s be real- hitting your protein target every day isn’t always easy. That’s where protein powder comes in. It’s not essential, but it can make life a whole lot easier. ✅ Quick & convenient – No cooking, no prep, just a simple way to hit your protein goal. ✅ Muscle growth & recovery – Whether you're building muscle or dropping fat, protein is key. ✅ Keeps you full – Higher protein = better satiety = easier fat loss. ✅ Supports overall health – It’s not just for gym-goers. Protein helps with immune function, hormones, and more. Prioritise whole foods first, but if you struggle to get enough, protein powder is a solid tool. What’s your go-to? Whole foods, powder, or a mix? Drop it below!

When it comes to navigating supplementation and muscle gain there is an overwhelming number of products and research that can cause confusion as to where you should start your fitness journey. So, whether you’re a novice or intermediate athlete let’s discuss 2 of the most beneficial supplements on the market. Protein and creatine. Two questions that I get asked often are ‘Which is better for weight lifting, creatine or protein powder?’ and ‘Which is better for muscle growth, whey protein or creatine?’ As weight lifting and muscle building go hand in hand, let’s discuss the benefits of both protein and creatine. Protein – Protein as a whole, plays an essential role in our body and has an array of benefits. When it comes to muscle building, protein is simply a non-negotiable as it assists with the recovery, repair and growth of our muscle tissue.When we are executing our workout routine and ensuring that we are progressively overloading, our bodies undergo a process called Muscle Protein Breakdown, also known as MPB. This is when we successfully breakdown muscle tissue creating muscle fibre damage. In order to repair and grow the muscle, we must undergo a process called Muscle Protein Synthesis, also known as MPS, which is achieved by ensuring that we are in a positive net of protein. Simply, we breakdown protein and then need to replace the lost protein to build muscle. How do we do this? We consume protein within each meal as well as through protein drinks such as protein shakes. Creatine – While many performance enhancing products have very little evidence to prove their worth in your supplement stack, creatine is one of the most well-researched supplements that has repeatedly demonstrated significant benefits when striving to improve power and strength. You may have heard creatine powder referred to as creatine monohydrate which simply means that it is a synthetic form of creatine rather than a naturally occurring compound. Creatine specifically assists with exercises that consist of short bursts, which is the general gist of resistance training. This is due to creatine’s predominate ability to assist with the regeneration of adenosine triphosphate (a molecule that is a main energy carrier). Adenosine triphosphate provides quick bursts of energy needed for short duration, high intensity movements such as sprinting, jumping, weightlifting and other explosive exercises which when paired with progressive overload, will increase an individual’s muscle mass.

Nutrition is the foundation of our health and fitness success - but we all face unique challenges when it comes to eating right. Whether it’s: - Staying consistent during busy weeks. - Finding meals that fuel your goals AND taste good. - Understanding what actually works for you personally. …I want to help YOU break through those barriers. Here’s the plan: 1. Comment below with your biggest challenge or question about nutrition (don’t hold back, no question is too basic or too complex). 2. I’ll respond to your comments with actionable tips, resources, or insights you can use TODAY. Let’s work together to turn confusion into clarity. Ready? Drop your challenge below team! 👇