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The Combat Dietitian, Melbourne (2026)

14/01/2026

PEPTIDES - BPC-157 & Nutrition

“Peptides are the signally molecule, nutrition is the building blocks”

This is not advising you to take peptides, nor to demonise them, but to create discussion and education around a incredibly popular topic and widely used supplements.

12/01/2026

FIGHT WEEK REFUELLING!

DM “fight week” for January offer

07/01/2026

If you train early and hate eating first thing, this is for you.

You don’t need to force food down at 5am to train well.
But you do need to respect fuel timing.

When you train in the morning, your performance is heavily influenced by what you ate the night before, not just what you eat right before the session.

Here’s why

Your muscles store carbohydrates as glycogen, and glycogen is your primary fuel for:
• high-intensity training
• strength work
• conditioning
• hard rounds
• quality output

A carb-focused dinner helps top up those glycogen stores so that when you wake up, your muscles are already fuelled.
That means you can:
• roll, lift, or run hard
• keep intensity high
• feel switched on
• avoid that flat, heavy-legged feeling
…without forcing a big pre-training meal when your appetite isn’t there.

The concept is simple:
Fuel the work ahead, not just the moment before it.
You eat to support tomorrow’s session, not just today’s.
That’s why dinners like this matter.

DM ‘FUEL’ if you want help setting up your training nutrition properly.

05/01/2026

This morning routine is where I anchor my day.

Not to show a “perfect” start, and not something you need to copy exactly, but an example of how a simple, repeatable habit creates structure and momentum early.

The goal of a routine like this is predictability.
When your day has a consistent starting point, you reduce friction later on. Decisions feel easier, planning is more likely to happen, and nutrition becomes something you execute rather than constantly think about.

From a behavioural perspective, habits work because they reduce reliance on willpower. When an action is automatic, it doesn’t compete with stress, poor sleep, time pressure, or decision fatigue. That matters because nutrition isn’t one decision per day. It’s dozens.

This is why habit formation is critical for achieving nutrition-related goals.

Why habits matter for nutrition ex*****on:
• They create consistent meal timing
• They reduce impulsive eating later in the day
• They increase the likelihood of planning and preparation
• They stabilise energy levels and hunger cues
• They allow adherence even when motivation is low

How to build effective nutrition habits:
1. Start with a fixed cue
Attach the habit to something that already happens every day, such as waking up, brushing your teeth, or your first coffee. This routine begins immediately after waking, which removes the need to decide when it happens.
2. Keep the action small and specific
Vague goals don’t form habits. “Eat better” is too broad. “Prepare breakfast” or “log the first meal of the day” is concrete and repeatable.
3. Prioritise frequency over intensity
Consistency at 70% done daily will always outperform perfect ex*****on done occasionally.
4. Design the environment to support the habit
Prep food in advance, place supplements where you’ll see them, set reminders. The easier the behaviour is to perform, the faster it becomes automatic.
5. Measure consistency, not outcomes
Early success is showing up. Body composition, performance, and health outcomes come later as a result of sustained ex*****on.

30/12/2025

2025 comes to a close and what an expect year

6 International Fight Week - Saudi Arabia, London, Orlando, Miami, Nashville, New York

Thailand Fight Camp & Fight at Bangla Stadium

Multiple Body Recomps

Hyrox Event

And working with 100’s of people around the world from various sports and ways of life to achieve their goals

So much broth, learning and perspective change this year …. Here’s to a bigger and better 2026!

17/12/2025

Fat loss is not built huge life changes
It is built on habits

Habit formation is one of the key foundations for executing a fat loss phase effectively

When behaviours are repeated consistently they become automated
Less decision fatigue
Less reliance on willpower
More consistency

That is where results actually come from

The goal is not to follow a nutrition plan for a few weeks
The goal is to turn simple, repeatable actions into a nutrition lifestyle

When habits run in the background
Fat loss becomes easier
Results become sustainable
And maintenance stops feeling like a battle

Build habits first
The outcome takes care of itself

15/12/2025

HYROX is not just fitness, it is fuel strategy.

Endurance plus repeated power under fatigue demands high carbs, controlled protein, and low fat to keep energy stable and digestion fast.

Fully fuelled athletes hold pace when others fade.

HybridAthlete RaceFuel PerformanceNutrition EnduranceFuel Glycogen TrainToPerform CompetitionFuel SportsDietitian

11/12/2025

Improving your gut health isn’t about a complete overhaul.
It’s about consistent habits that support digestion, reduce inflammation and keep your energy stable.
Start with the basics: fibre, hydration, regular meals, daily movement and managing stress.
Small changes add up fast when your gut finally gets what it needs.

08/12/2025

Over the past twelve months I have put myself through four very different demands, Hyrox, a Muay Thai fight camp in Thailand, and two body recomposition phases. Each one pulled a different version of me to the surface, and each one forced my nutrition, my physiology and my psychology to adapt in ways I could only understand by living them.

Hyrox taught me what it feels like to fuel for durability. Long aerobic blocks, high power repeats and constant mechanical load meant my nutrition needed to prioritise carbohydrate availability, sodium management and recovery driven protein targets. Food became data, and consistency was the real performance enhancer.

The fight camp in Thailand flipped that framework entirely. The heat, the sheer training volume and the daily uncertainty reshaped how I thought about fuel. I had to blend structured sports nutrition with the realities of a chaotic environment. Every day meant problem solving, protecting hydration, managing electrolytes and eating in a way that supported power without carrying heaviness into sessions. It was a reminder that real world performance rarely fits into tidy guidelines.

The two recomposition phases were quieter but just as revealing. Recomp demands more than discipline, it demands awareness. I learned how subtle shifts in macros, meal timing and food choice can influence hunger, energy, mood and adherence. It exposed the mental patterns that support progress and the ones that sabotage it.

I have always believed that self experimentation is one of the most valuable tools a coach or practitioner can have. It removes ego and replaces it with understanding. It gives you an internal library of lived experience that no textbook or abstract principle can match. Every block of training, every adjustment in fuel, every psychological shift adds another layer to my understanding of how humans adapt, and how deeply personalised nutrition needs to be.

There is no single strategy that works for everything. There is only adaptation, experimentation and refinement.

04/12/2025

Nutrition Principles whilst in a deficit to get the most out of your fat loss phase

DM “fat loss” to get free discovery call to direct you towards your goals via our services

02/12/2025

The Athlete Bloodwork Starter Kit

Stop guessing, start testing.

We can all perform better when the physiology matches the grind.

If wanting to get your bloodwork assessment DM “bloodwork” for discounted rate on consult.

27/11/2025

Year-round nutrition!

When it comes to nutrition, there is no single template, magic supplement or one-size-fits-all approach.

Real performance nutrition is built on understanding the athlete in front of you.

That is what I do.

At TFD, our ethos is simple, but it runs deep.

We focus on:

Whole foods first, because the foundation of performance, recovery, weight management and longevity starts with what you eat every day, not what you take occasionally.

Supplementation with purpose, not trends. Only what is evidence based, only what fills real gaps, and only when it adds value. Precision, not noise.

Bloodwork-guided decisions, because performance nutrition should be informed by physiology, not assumptions. Hormones, micronutrients, inflammation and recovery markers tell us exactly where to target interventions.

Consistency, because the biggest changes in body composition, strength, power and energy come from the small things done correctly every day.

Adaptability, because your needs change depending on your training load, your lifestyle, stress, travel and fight schedule. Your nutrition should move with you, not against you.

Periodisation of intake, because individuals do not eat the same way year round. Off-season, fight camp, taper week and fight week all require different approaches. Timing, fuel, structure and strategy matter.

And most importantly, individualisation- Different bodies, different goals, different histories, different demands. You are not a generic template. Your plan should not be either.
If you want to:
* perform better in training
* build a stronger engine
* recover faster
* improve body composition
* fix your hormone profile
* make weight without destroying yourself
* feel confident in your fueling every day
…then you need a system tailored to you, your physiology and your sport.

This is what we do.
This is what we stand for.
And this is why the athletes I work with progress year after year.

If you want support built around you as an athlete, not a template, reach out.

Your next level starts with what you do outside the gym as much as inside it.

DM me “2026 Ready” if wanting to change your approach to align with the above

The Combat Dietitian

14/01/2026

12/01/2026

07/01/2026

05/01/2026

30/12/2025

17/12/2025

15/12/2025

11/12/2025

08/12/2025

04/12/2025

02/12/2025

27/11/2025

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