Nutrition Longevity with Jake Biggs

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Nutrition Longevity with Jake Biggs

The clinical nutritionist to transform your health and sports nutritionist to reach peak performance.

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.

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📊 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.

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✅ 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.

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

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💡 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.

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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. 💡

17/04/2025

𝐂𝐥𝐢𝐧𝐢𝐜𝐚𝐥 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐢𝐬𝐭 𝐢𝐧 𝐒𝐲𝐝𝐧𝐞𝐲 | 𝐆𝐮𝐭 𝐡𝐞𝐚𝐥𝐭𝐡 𝐞𝐱𝐩𝐞𝐫𝐭
𝐑𝐞𝐚𝐥 𝐫𝐞𝐬𝐮𝐥𝐭𝐬. 𝐑𝐞𝐚𝐥 𝐬𝐭𝐨𝐫𝐢𝐞𝐬.

As a clinical nutritionist in Sydney, I work with people every single day who feel like they’ve tried everything to fix their gut — but nothing seems to stick. Bloating, brain fog, low energy, discomfort after meals, and a long list of “trigger foods” they’re scared to eat. Sound familiar?

That was exactly where Jesse was at when he reached out. Fast-forward just a couple of weeks — his gut symptoms are gone, energy is back, and he finally feels in control of his health again.

Here’s what we focused on together:
✨ Stripping back all the confusing advice
🥗 Simplifying his food choices
🚫 Cutting out unnecessary (and unhelpful) supplements
⚖️ Rebuilding his gut health through personalised nutrition
⚡ Boosting energy and restoring balance

Gut health isn’t just about digestion — it’s about everything.
When your gut’s off, it impacts:
⛔ Energy
⛔ Sleep
⛔ Mood
⛔ Immune health
⛔ Mental clarity

That’s why my approach is always personalised. No one-size-fits-all plans. No fad diets. No quick fixes. Just evidence-based care tailored to you.

Jesse’s journey is one of many I’ve had the privilege to support — and it’s proof that real change can happen sooner than you think.

16/04/2025

𝗛𝗲𝗹𝗽𝗶𝗻𝗴 𝗧𝗲𝗲𝗻 𝗔𝘁𝗵𝗹𝗲𝘁𝗲𝘀 𝗣𝗲𝗿𝗳𝗼𝗿𝗺 𝗮𝘁 𝗧𝗵𝗲𝗶𝗿 𝗕𝗲𝘀𝘁—𝗧𝗵𝗿𝗼𝘂𝗴𝗵 𝗣𝗲𝗿𝘀𝗼𝗻𝗮𝗹𝗶𝘀𝗲𝗱 𝗦𝗽𝗼𝗿𝘁-𝗦𝗽𝗲𝗰𝗶𝗳𝗶𝗰 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻

When it comes to teenage athletes, proper nutrition isn’t just helpful—it’s essential. I recently had the privilege of working with a 16-year-old basketball player to optimise his performance, energy, and recovery.

His parent shared a 5-star testimonial reflecting the powerful impact of our work together, and I couldn’t be more grateful.

As a sports nutritionist, my role is to guide young athletes with practical, evidence-based strategies that:
• Support muscle development and growth
• Improve stamina, focus, and game-day performance
• Promote fast recovery and injury prevention
• Build confidence with food and long-term healthy habits

I work closely with both the athlete and their family to ensure every plan fits into school, sport, and life commitments—while still delivering results.

Whether it’s basketball, swimming, football, dance, or another competitive sport, my goal is to empower teens to perform at their peak.

Looking for a highly personalised, supportive, and expert-led sports nutrition approach for your child?
𝗕𝗼𝗼𝗸 𝗮 𝗰𝗼𝗻𝘀𝘂𝗹𝘁𝗮𝘁𝗶𝗼𝗻 (𝗶𝗻-𝗽𝗲𝗿𝘀𝗼𝗻 𝗼𝗿 𝗼𝗻𝗹𝗶𝗻𝗲) 𝘃𝗶𝗮 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝗯𝗶𝗼.

Let’s give your teen the fuel they need to thrive 💪🏻

10/09/2024

A huge thank you to Elliott for his amazing testimonial! 🙌 I’m so stoked to have been part of his journey, and I’m thrilled to see him ready to take on the Sydney Marathon this Sunday! 🏃‍♂️💥

When Elliott first approached me, our goal was to nail his marathon prep, but after a closer look, we realised his general nutrition needed some fine-tuning before diving into race-specific strategies. From there, we laid the groundwork, focusing on ensuring he was getting a balanced intake of macronutrients to support his everyday energy and well-being. By establishing a foundation that supported his body’s day-to-day needs, we could then dive deeper into sports-specific nutrition.

We fine-tuned his carbohydrate intake to fuel his endurance, optimised his protein consumption to boost recovery, and made sure he had the right amount of healthy fats for sustained energy. Hydration and electrolyte balance became a priority as his training ramped up, and we introduced pre- and post-run nutrition strategies to maximise his performance and recovery.

As his training progressed, we introduced carb-loading techniques, dialed in his pre-race meals, and tailored recovery nutrition to keep inflammation down and energy levels high. With regular check-ins, we could adapt his plan as his needs evolved—making sure he was always on track to meet his goals.

Now, Elliott is ready to tackle his marathon with energy, confidence, and a nutrition plan that will have him performing at his best! This is why I love what I do—helping athletes like not only achieve their race goals but improve their overall health and energy levels in the process.

Good luck on Sunday, mate! You’ve got this! 💪🏽

Address

25/2A Hollywood Avenue
Sydney, NSW
2000

Telephone

+61435665779

Website

http://www.nutritionlongevitywithjakebiggs.com/

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14/08/2025

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