Seven steps. Start fuelling smarter today. Your fridge-door reference card. Pre-training meal options by time window, the 50-2-20 recovery rule, daily hydration targets, the Sunday 60 meal prep system, and a desk drawer survival kit for the working week. Print it, pin it, screenshot it. Seven actionable steps you can start today — no module completion required. Think of it as the cheat code while you work through the rest.

You've built the base. Now it's time to apply it to your life and your goals. Modules 4–7 take you from knowledge to action. Vitamins, minerals, and which supplements actually work (most don't). How your body digests food, regulates blood sugar, and delivers nutrients. Then the practical stuff: calculating your energy needs, fuelling for fat loss or performance, building your weekly blueprint, troubleshooting plateaus, and mapping your personal 90-day fuel plan. This is where it clicks.

Real people. Real problems. Worked solutions using everything you've learned. These aren't hypothetical examples. Each case study presents an athlete or professional with a real nutrition problem — Marcus the HYROX competitor hitting the wall at 60 minutes, Priya the desk worker stuck in a fat-loss cycle. Diagnose the issue, then walk through the analysis module by module with corrected plans and worked numbers. This is where theory becomes a skill you can use on yourself.

You've trained for months. Don't let your nutrition ruin it on race day. Five lessons covering every fuelling decision from race week to recovery: how to carb-load properly (not just eat pasta), pre-competition meal timing, what to eat during the event and when, how to protect your gut from GI distress, and post-race recovery. Includes a carb-loading calculator and race-week meal plan template. Built for HYROX, marathon, triathlon, and any event where nutrition decides the result.

Lose 2% hydration, lose 10% performance. Most athletes don't notice. Four lessons on the science you're probably ignoring: why water alone isn't enough, what electrolytes you're actually losing in sweat (and how much), how to choose the right drink by duration and conditions, and the myths quietly hurting you. Includes a sweat-rate calculator so you can build a personal hydration plan based on your data — not a generic guideline. Stop guessing. Start measuring.

You train hard outside work. But your nutrition falls apart between 9am and 5pm. Four lessons for the desk-to-gym athlete. Why your energy crashes every afternoon (it's not because you need more coffee), how to time meals around morning, lunchtime, or evening training, a desk drawer survival kit that kills the 3pm wall before it starts, and a sustainable weekly system built in 60 minutes on a Sunday. Includes an energy audit spreadsheet. No meal plan — a system.

Every diet you've tried has failed. This course explains why. Four evidence-based lessons: why restrictive diets backfire (the science, not the guilt trip), how to calculate your personal calorie number using a proper TDEE method, how to build a balanced plate without cutting food groups, and a Fad Diet Detector checklist so you never fall for marketing again. Includes a TDEE calculator. No meal plans that expire in a week. A formula you can run for life.

You've mastered the basics. These protocols are the next level. Periodised nutrition — matching food to your training calendar across base, build, peak, taper, and recovery. A supplements evidence scorecard (what works, what's waste, and a 5-question framework). A 6-week gut training protocol for competition. And fuelling through the situations life throws at you: injury recovery, travel, and female athlete considerations. Science-backed. Coach-approved. No shortcuts.

Courses teach you the science. Coaching applies it to your life. Next onboarding: Aug 2026