http://www.fuelednutrition.com.au/

Fueled Nutrition, Bronte (2025)

09/06/2022

If starvation mode were real then no one would ever starve to death 👀⁣
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At the end of the day, if you’re not losing weight, you’re not in a calorie deficit. There’s no two-ways about it. ⁣
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Is adaptive thermogenesis / metabolic adaptation a thing?⁣
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Yes, it is. But not in the way you think it is. ⁣
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It’s not the reason you can’t lose any more weight. ⁣
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If you continuously remain in a calorie deficit, you will continue to lose weight until it is no longer possible because all of your organs have shut down & you have ceased to exist. It’s science.⁣
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When you start losing weight, your energy requirements require constant reassessment in order for weight loss to continue to. It can become more difficult to lose weight, because achieving a calorie deficit may be more challenging. ⁣
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Some people experience this to a much greater degree than others. ⁣
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Our bodies constantly assess stressors & threats. A calorie deficit is a stressor. ⁣
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Our bodies are constantly responding to these stressors, by adapting or compensating as required. ⁣
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These adaptations are highly variable between individuals. They can also be mitigated with strategies such as diet breaks. ⁣
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But I can assure you that your metabolism doesn’t come to a grinding halt. ⁣

07/06/2022

Turns out I’m a hypocrite 🙃⁣
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I used the “o-word” after just very recently posting about how I dislike it 🥲 my bad.⁣
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Anyway, TSH is thyroid-stimulating hormone. It’s the hormone most commonly tested by your GP when assessing your thyroid function.⁣
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When your doc gets your results, they might tell you it’s “normal”⁣
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The “normal” reference range for TSH is 0.4 up to 4.0 depending on the lab.⁣
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First of all, something being “normal” does not equate to it being healthy or adequate. I’m going to oversimplify this, but it’s just like saying it’s very common.⁣
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It’s very common for people to order fast food. You might even say that ordering fast food is fairly normal.⁣
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Is that healthy or adequate? Not really.⁣
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Now back to TSH…⁣
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Is a TSH level above 2.5 normal? Yes.⁣
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Is a TSH level above 2.5 adequate or “optimal”? No.⁣
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So when your doc hands you those tests saying everything is “normal”, but you KNOW something doesn’t feel right, please get a second opinion from a practitioner who can differentiate between normal and, dare I say it, optimal.⁣

25/05/2022

Check yo’self!⁣
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Brain fog is a complaint I hear quite often. ⁣
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I don’t really like the term because it’s incredibly ambiguous but that’s a matter for another day 🙃⁣
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Could it be the long spicy cough?⁣
Could it be “hormonal imbalances”?⁣
Could it be a sign of something sinister?⁣
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OR…could it simply be that you’re just not drinking enough bloody water?!⁣
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There are plenty of causes for brain fog, but sometimes the simple factors are most easily overlooked.⁣
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Voluntary dehydration is incredibly common, simply due to a total lack of awareness about how much fluid you require to maintain adequate hydration. ⁣
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Water constitutes ~60-80% of the human body & we’re basically just giant complicated cucumbers…yet water is so often overlooked as a critical nutrient that affects both physical AND mental performance. ⁣
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So before you hit up (un)trusty ol’ Google with “best supplements for brain fog” 👀⁣
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…yes, I see you…⁣
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I strongly encourage you to consider a much cheaper alternative otherwise known as drinking 2L of water each day.⁣
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For those of you already making this consistent effort, pat yourselves on the back because it’s an excellent & totally underrated habit.⁣
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But for those of you who have been living in ignorant, dehydrated bliss – start tracking your fluid intake & make sure you’re hitting that target. I bet it makes a difference one way or another.⁣
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If your brain fog persists after that, then we can talk!⁣
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18/05/2022

Client experiences ✨⁣
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This beautiful client had health goals which included fat loss. ⁣
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We took a health-first approach, focused on education & behaviour change, to facilitate sustainable fat loss.⁣
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We did not track calories. Certainly not because I’m against it, but because it wasn’t conducive to achieving these goals in-line with her requirements, lifestyle or values. ⁣
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Different strokes for different folks.⁣
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Not a single food group was off-limits either. ⁣
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The strategy focused on laying the foundations of a balanced diet, with regular movement & exercise. Habits that can be adapted & maintained throughout the lifespan.⁣
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Let’s take charge of your health 🖤⁣

12/05/2022

They’re on your team ✨⁣
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If you value performance…⁣
If you want to recover properly…⁣
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Fuel 👏 yourself 👏 adequately 👏⁣
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By neglecting to eat pre- or post-workout, you’re just selling yourself short!⁣
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You’ve got the rest of the day to make cuts or adjustments if you really need to, but workout time is sacred.⁣
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By implementing peri-workout nutrition strategies, you can prevent fatigue & better support performance & recovery.⁣
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If higher intensity or strength & conditioning sessions are your jam, carbs are particularly important. Failing to consume enough can result in fatigue catching up with you faster than you can keep up with your session.⁣
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Got no idea how to structure your nutrition around training? Check out one of my recent posts on this topic or book a consult via the link in bio 🖤⁣
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05/05/2022

It just doesn’t really cut it 🤷🏻‍♀️⁣
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Because it’s only 1 piece of the thyroid puzzle.⁣
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04/05/2022

YOU ASKED ✨⁣
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If you’ve got a thyroid disorder, your treatment experience might have involved cruciferous vegetables being labelled off-limits for being “anti-thyroid”⁣
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This stems from research dating back to ~1950s, finding negative effects of “goitrogenic” foods on thyroid health. ⁣
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Firstly, if your practitioner is still spinning you stories from ~70-year-old research, you should probably run far, far away. ⁣
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Goitrogens are substances that can interfere with normal thyroid function. They occur naturally in many plant foods, with cruciferous veg the most commonly known, but also cassava, lima beans, sweet potato & linseed to name a few others. ⁣
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Do you need to be concerned? No, unless you’re eating unreasonably high amounts (very unlikely). ⁣
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The average amount in a 100g serve of broccoli isn’t going to have an adverse effect, but that broccoli will pack a punch with a tonne of benefits far outweighing any concern.⁣
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Many studies were animal studies, which often utilise doses FAR higher than any human would naturally consume. ⁣
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Might I add there’s also a rat study finding adverse effects of quercetin on thyroid function but I don’t see everyone rushing to throw out their quercetin supplements 👀⁣
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This is where mechanistic data becomes problematic. ⁣
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Don’t sweat the small stuff. Focus on getting your 2+5 & let those of us who are qualified worry about whether or not you should eat that serve of broccoli (you should). ⁣
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I’ll get a blog post up soon 🖤⁣
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doi: 10.1093/nutrit/nuv110⁣
doi: 10.1016/j.fct.2021.112158⁣
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03/05/2022

Please, enlighten me 🙃⁣
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I used to use this word ALL THE TIME with clients. I loved it. ⁣
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Now I cringe when I hear it.⁣
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“Let’s get you feeling OpTiMaL”⁣
“Blah blah blah…OpTiMaL gut health”⁣
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What I realised, is that for anyone with perfectionist tendencies, optimal becomes misleading & often translates to “perfect”, which is not an…optimal…outcome. ⁣
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I don’t want you to focus on being perfect. I want you to focus on being satisfactory.⁣
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I want you to focus on just getting a little bit better as time goes on, at the little 1%ers that are going to add up to big changes for your health, performance & wellbeing, over time.⁣
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There’s nothing wrong with using this word in the health space, but please remember that what’s “optimal” is a sliding scale. ⁣
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What’s optimal for you today, may not be optimal for you next week. What’s optimal for you, might not be for someone else. ⁣
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An “optimal” outcome doesn’t mean that it is now perfect & you’ll never experience any symptoms. That’s just not how it works.⁣
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Let’s embrace simply just being satisfactory.⁣
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And remember, optimal does not mean perfect.⁣
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Now if you’d like to learn how to be satisfactory, book via the link in bio 😉⁣
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27/04/2022

It’s been a hot minute⁣
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The last few weeks have been a bit of a wild time so I’ve been off the radar for a bit!⁣
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How is everyone doing? What have I missed?!⁣
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01/04/2022

ICYMI ⚡️⁣
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I promised you all a freebie, it’s finally here!⁣
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Yeah yeah, I know, 𝘢𝘯𝘰𝘵𝘩𝘦𝘳 free ebook.⁣
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What makes this one different?⁣
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Something I see a lot of in consults is clients stressing about the intricacies of their diets, yet they’ve completely overlooked basics like eating regular balanced meals or why the importance of protein goes beyond muscle.⁣
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But I totally get how this happens! With an insane amount of free (mis)information out there, how do you even know where to start or what to look for?⁣
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This is what I’m giving you. Let’s cut the nonsense & get down to the basics you should be focusing on every damn day to support your health. ⁣
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There’s no point “researching” supplements for your brain fog when you’re barely drinking a litre of water or you go >6hrs between meals.⁣
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Stop sweating the small stuff - leave that to me. You just need to focus on nailing these basics!⁣
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Hit the link in bio or check my story highlights to grab your copy!⁣
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31/03/2022

It’s an assault on our profession 🙃⁣⁣
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30/03/2022

I said what I said.⁣⁣
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And it got your attention. Mission accomplished.⁣⁣
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I like my smart watch. Sometimes it really irritates me but for the most part it’s been a very useful purchase. ⁣⁣
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You know what it’s not useful for? Calculating your energy expenditure. ⁣⁣
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It’s useful for tracking step counts, for monitoring my heart rate during exercise & rest, for annoying me with notifications that I keep forgetting to turn off. ⁣⁣
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It can be an incredibly useful tool for accountability, facilitating behaviour change & increasing physical activity. ⁣⁣
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But it’s a terrible tool for estimating your energy expenditure. ⁣⁣
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Please don’t use your smart watch to determine your calorie deficit.⁣⁣
Please don’t use your smart watch to “burn off” a meal. ⁣⁣
Please don’t use your smart watch as a means to measure how “effective” your workout was.⁣⁣
Please don’t use your smart watch as an indicator of what you can “eat back” after exercise.⁣⁣
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The estimates & reliability varies CONSIDERABLY not only between devices, but also between the intensity of physical activity performed. ⁣⁣
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No brand fell within the acceptable accuracy limits for energy expenditure. There is no “gold standard” in fitness wearables.⁣⁣
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doi: 10.1136/bjsports-2018-099643⁣⁣
doi: 10.2196/18694 ⁣⁣
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29/03/2022

Time out ✨⁣
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Last week was a much needed break with my bestie coming to visit + some family time.⁣
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Our week involved lots of beach walks + lots of margs, I loved every minute of it!⁣
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This week I have something new coming for you all to enjoy, with some of you getting VIP access tonight!⁣
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Be sure to check your inboxes & sign up to my mailing list if you haven’t already!⁣
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21/03/2022

Nutrigenomics ✨⁣
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Nutrigenomic testing provides insight into how your diet & lifestyle interact with your genes, as well as how your genes might affect your nutritional environment.⁣
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This is the future of personalised nutrition, that you can access right now!⁣
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I offer DNA testing as part of my services, which enables you to access a deeper understanding of your own individual requirements.⁣
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To find out more, reach out via DMs 🖤⁣
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17/03/2022

READ THAT AGAIN.⁣
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You might think you have digestive issues, but have you checked if you’re fueling yourself adequately to begin with?⁣
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Under-eating, disordered eating &/or overtraining can cause digestive issues.⁣
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When your body doesn’t have the energy required to support all physiological functions, this impacts multiple systems in your body – it’s referred to as low energy availability (LEA).⁣
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If you’re under-eating / overtraining, things are gonna slow down. It’s self-preservation. ⁣
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- Motility slows, causing constipation or altering bowel movement regularity⁣
- Bloating⁣
- Nausea⁣
- Altered hunger/satiety perception⁣
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The issue is perpetuated when you begin to restrict foods in order to "treat" your gut issues. ⁣
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What came first, the chicken or the egg?⁣
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When does managing gut symptoms &/or CICO* become counterintuitive & reflective of a deeper issue? ⁣
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I’ve been there. It’s a vicious cycle. It was confusing because I’d never had gut issues previously, so I couldn’t understand why they were suddenly a persistent problem for me. ⁣
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Once I started consistently eating enough, the symptoms subsided. ⁣
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If you’re experiencing digestive issues, please don’t attempt to self-diagnose or treat. ⁣
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Seek help from a qualified nutritionist or dietitian.⁣
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*Calories in, calories out⁣
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doi: 10.1002/eat.23536⁣
doi: 10.3390/nu11123038⁣
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15/03/2022

YOU ASKED ✨⁣
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The answer, as always, depends on your circumstances.⁣
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I personally don’t track my leafy greens or non-starchy / high water content vegetables. For many individuals, I don’t recommend tracking them either.⁣
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Why?⁣
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The benefits of eating them outweigh the need to worry about their calorie density. ⁣
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Considering the vast majority of adults aren’t eating their >5 serves, requiring a person to track them unnecessarily is another potential barrier. ⁣
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These types of veg are highly nutrient-dense, great for satiety & come with minimal calories, so the likelihood of you “blowing out” on an extra carrot or some leafy greens isn’t really a concern. ⁣
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If untracked non-starchy & leafy green veg is the difference between you enjoying a full serve of complex carbs with your meal vs worrying about how many grams of broccoli you’re “allowed” to have…well that’s a no-brainer IMO. ⁣
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If weight loss is your goal, I know how tough some days can be. If some extra salad or steamed veg is the difference between throwing in the towel, then have at it!⁣
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I would however recommend tracking starchy vegetables & legumes, simply because these will have more of an impact on your energy intake. This certainly is not a reason to exclude them either, they’re incredibly nutritious. Just something to be mindful of if we’re talking calories.⁣
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For niche populations it’s a different story.⁣
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For example, competitive populations who are subject to very low BF% requirements, these individuals may be required to track all vegetables. This should be done under professional guidance.⁣
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Did this post help you? Let me know in the comments, or like + save if you’re shy!⁣
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08/03/2022

YOU ASKED ✨⁣
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When it comes to performance, carbs are the 🐐⁣
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Fueling exercise as efficiently as possible will depend on individual context, but largely comes down to how much time you have to eat before exercising. ⁣
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The Glycaemic Index is a great guide to help you choose carb sources around training. It ranks carbohydrate sources from 0-100 based on how quickly they increase blood glucose levels.⁣
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Generally, the smaller your window to eat before exercising, the higher the GI of your carbohydrate sources.⁣
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Your individual tolerance will also be a factor to consider, to avoid any gut discomfort during exercise.⁣
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For example, if you train first thing in the morning, you’ll want to eat something that’s easy to digest & can be used as energy efficiently. Think white bread or crumpets w/ honey, dates, a carbohydrate sports drink or gel. ⁣
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My personal favourite used to be the good ol’ banana + WPI shake combo, until bananas stopped agreeing with me 🥲⁣
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If you train later in the day, then you’ll need to lay the foundations with 1-2 well-balanced meals with lower GI carbohydrate sources, along with protein, fats & plenty of plants. ⁣
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Follow it up with a higher-GI snack before training if required.⁣
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If you’d like personalised strategies based on your training, lifestyle & requirements - follow the link in bio to book your consultation 🖤⁣
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03/03/2022

The struggle is real 🥲⁣
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Take out the guesswork.⁣
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Let me help you separate facts from fads (and also stop you wasting money on gimmick supplements). ⁣
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Link in bio 🖤⁣
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Fueled Nutrition