Nutrition Longevity

Nutrition Longevity Sustainable weight loss nutritionist, sports nutritionist and accredited clinical nutritionist in Bondi Junction, Sydney.

17/11/2025

✨ 14 Days Until Summer! ✨

My name’s Jake, and I’m a sustainable weight loss & sports nutritionist.

For the next 14 days, I’m sharing 1 powerful habit a day to transform your health and energy before summer hits. 🌞

Posture 🧍‍♂️
Did you know your daily posture shapes everything from your energy to your long‑term mobility?

✅ Good posture:

• Reduces pain & injury risk
• Boosts breathing & oxygen flow
• Elevates confidence & mood
• Supports long‑term strength & mobility

❌ Bad posture:

• Strains muscles & joints → chronic back, neck & shoulder pain
• Slouching compresses lungs → less oxygen, less energy
• Disrupts digestion & overall vitality

Your posture isn’t just about standing tall—it’s a game changer for both short‑term performance and long‑term health.

So today, pause and check in: shoulders back, chest open, spine aligned. Small daily corrections = massive impact over time.

Let’s build these habits together—summer is coming, and so is your best self. 💪🌴

15/11/2025

Day 11: Build strength, build life 💪✨

Resistance training isn’t just about lifting weights — it’s about transforming your metabolism, your energy, and your mindset.

🔥 The science-backed benefits:
1️⃣ Boosts metabolism — more lean muscle = more calories burned, even at rest.
2️⃣ Improves blood sugar control — better energy, fewer cravings, lower diabetes risk.
3️⃣ Strengthens bones — reduces osteoporosis risk, especially vital for women in peri- & menopause.
4️⃣ Elevates mental health — lowers stress, anxiety & depression while boosting endorphins.

Bottom line: resistance training is the habit that changes everything — body composition, energy, and long-term health.

👉 Today, pick up a weight. Even 10 minutes counts. Your future self will thank you.

Day 11 starts now. Let’s go 🚀

13/11/2025

🌞 17 Days Until Summer! Day 10 Starts Now!

I’m Jake — A Sustainable Weight Loss & Sports Nutritionist — and I specialise in creating customised nutrition and exercise plans to help anyone look and feel their best. I’m sharing one powerful habit each day for you to implement.

Today’s focus: Cardio Consistency 🏃‍♀️💓

Cardio isn’t just about burning calories — it’s your engine for endurance, fat loss, and metabolic health.

—

📚 What does the Research Says

• Weight Management: Regular aerobic exercise significantly increases daily energy expenditure and supports long-term fat loss when combined with dietary changes (American Journal of Clinical Nutrition, 2019).

• Longevity: Cardiorespiratory fitness is one of the strongest predictors of reduced mortality risk (JAMA, 2018).

✅ Today’s Challenge: Commit to 20–30 minutes of cardio everyday

Choose what feels enjoyable and sustainable: example include
• Brisk walk outdoors 🌿
• Cycling or rowing 🚴‍♂️
• Dance or aerobics 💃
• Light jog or treadmill run 🏃‍♂️

💡 a Pro tip from
Jake: Pair cardio with music or a podcast to make it fun and habit-forming.

Day 10 starts now!

13/11/2025

🌞 18 Days Until Summer! Day 9

I’m Jake, a Sustainable Weight Loss & Sports Nutritionist. Each day I’m sharing one habit to help you look and feel your best.

Today’s focus: Fibre 🌱🥦

Fibre isn’t just for digestion — it’s your secret weapon for fat loss, steady energy and gut health.

Why it matters:

• Keeps you full and curbs overeating
• Supports regular digestion
• Fuels your gut microbiome for better mood and immunity
• Balances blood sugar and energy
• Protects heart health

Challenge: Front‑load your fibre. Add 5-10g to main meals with options like oats and berries, lentil soup, quinoa with chickpeas, or apple and almond butter.

Day 9 starts now — make fibre your edge this summer.

12/11/2025

💪 19 Days Until Summer — Day 8 Starts Now!
I’m Jake, your go-to Sports Nutritionist for sustainable fat loss and peak performance. Every day, I’m dropping one powerful habit to help you look and feel your best — without the fluff.

Today’s Focus: Prioritize Protein 🥚🌱
Protein isn’t just for gym junkies — it’s your metabolic MVP.

Here’s why it matters:
✅ Keeps you full, curbs cravings
✅ Preserves lean muscle during weight loss
✅ Boosts metabolism via the thermic effect
✅ Supports recovery, immunity & hormones
✅ Stabilizes blood sugar and energy

⚡️Challenge: Front-load your protein.
Add 20–30g of high-quality protein to your main meal. Try:
• Eggs + sautéed spinach
• Greek yoghurt + berries
• Tofu scramble + veggies
• Protein smoothie (pea or whey isolate)

Small shift. Big impact.
Let’s crush Day 8 — summer’s calling 🔥

⚖️ HOW OFTEN SHOULD YOU WEIGH YOURSELF FOR SUSTAINABLE WEIGHT LOSS? 🧠I’m a Sydney Weight Loss Nutritionist 🇦🇺, and here’...
14/08/2025

⚖️ HOW OFTEN SHOULD YOU WEIGH YOURSELF FOR SUSTAINABLE WEIGHT LOSS? 🧠

I’m a Sydney Weight Loss Nutritionist 🇦🇺, and here’s the science behind when — and if — you should step on the scale.

⸻

📊 The research says:
• Frequent weighing (multiple times per week) can help some people stay accountable and notice trends sooner (VanWormer et al., 2008).
• BUT — daily weighing can increase obsessive behaviours, anxiety, and unhealthy weight-control habits in some people, especially those with a history of disordered eating (Pacanowski et al., 2014; Quick et al., 2012).
• The goal isn’t just weight loss — it’s healthy, sustainable fat loss without damaging your mental health.

⸻

✅ My evidence-based guidelines:
• If you have a healthy relationship with the scale → once or twice a week is enough to track trends without obsessing over normal fluctuations.
• If you feel anxious, discouraged, or obsessive → switch to fortnightly weigh-ins or skip the scale entirely and track other markers of progress.

⸻

📏 Other ways to measure progress:
• Waist measurements
• Progress photos
• Gym performance (strength, endurance)
• How clothes fit
• Energy, mood, and confidence

⸻

💡 Key point:
Your health journey isn’t defined by one number. The scale is just one tool — not the whole toolbox. The real goal is fat loss, strength, energy, and habits you can keep for life.

⸻

🧠 WHAT IS WEIGHT LOSS – NERD’S GUIDE! ⚡I’m a Sydney Weight Loss Nutritionist 🇦🇺 helping people achieve fat loss that las...
14/08/2025

🧠 WHAT IS WEIGHT LOSS – NERD’S GUIDE! ⚡

I’m a Sydney Weight Loss Nutritionist 🇦🇺 helping people achieve fat loss that lasts — without fad diets or gimmicks. Here’s the science 📚👇

Definition:
Weight loss = 📉 when energy out 🔥 > energy in 🍽, creating a negative energy balance.
This leads to reductions in:
• 🫧 Fat mass
• 💧 Body water
• 💪 Sometimes muscle (if protein/training aren’t right)

Where energy goes:
• 🔋 BMR: 60–70% = keeping you alive
• 🍔 TEF: 10% = digestion costs (protein > carbs > fat)
• 🏃 Exercise + NEAT: all movement counts
• 🛡 Adaptive thermogenesis: body’s slowdown mode during dieting

Where does the fat go?
Fat 🧈 → broken into fatty acids 🧬 → sent to mitochondria 🏭 → used for energy ⚡ → leaves as CO₂ 🌬 + H₂O 💧

Hormonal helpers (and hurdles):
• 🛑 Insulin: storage signal
• 🍽 Leptin: satiety signal (drops when dieting)
• 😋 Ghrelin: hunger hormone (rises in a deficit)
• 🚀 Catecholamines: adrenaline/noradrenaline = fat-release mode
• 🌀 Cortisol: chronic stress = potential appetite ↑

What drives success?
✅ Moderate calorie deficit (≈500 kcal/day)
✅ Protein: 1.6–2.4 g/kg/day 🍗🥜
✅ Resistance training 2–4x/week 🏋️‍♂️
✅ NEAT: walking, standing, fidgeting 🚶‍♂️
✅ Sleep 😴 + stress management 🧘‍♀️

Common myths busted:
❌ “Keto burns more fat” → only if you’re in a deficit
❌ “Cardio is king” → good, but lifting protects muscle
❌ “Scale lied” → short-term weight = mostly water shifts

Bottom line:
Weight loss = science + consistency + patience.
Not quick fixes. Not magic. Just biology done right. 💡

Address

25/2A Hollywood Avenue
Sydney, NSW
2000

Telephone

+61435665779

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