Integrated Nutrition

Integrated Nutrition We help men and women become Elite Performance Athletes by building Structure, Capability, and Resilience into their performance nutrition.

Spent the day walking up the Wrekin in Telford and it was neededI’m a massive advocate of getting off of tech, getting o...
03/05/2026

Spent the day walking up the Wrekin in Telford and it was needed

I’m a massive advocate of getting off of tech, getting outdoors and letting your head do its thing

I love the feeling of being out of reach of all the things that grab our attention each day

It gives me@time to process what’s happening in my life right now

Time to really understand where my head is at

Time to breathe and gain a true perspective

To me, that’s the real sauce…

And here I am posting about it like some sh*tfluencer 🤦🏼‍♂️🤦🏼‍♂️

You know the one who tells you ‘we all have the same 24 hours in the day’ 🤢🤢

Any way peeps.. I hope you’re all having a great bank holiday and this post gets no traction because you’re all out doing the chill thing..

Fly the flag 🏴‍☠️

I really need to clarify something hereI have said consistently that I work with Athletes But I think that’s been misund...
24/04/2026

I really need to clarify something here

I have said consistently that I work with Athletes

But I think that’s been misunderstood

Do I work with some word class level athletes? Yes I do

But the majority of people that I help with nutrition?

The everyday Athlete..

People who are stepping onto the competition floor because they want to see what they are made of

They want to train hard, have fun and be proud of how they performed

So often the nutrition aspect of this for the everyday athlete is something that is missed

Just following macro targets from a calorie calculator they’ve found online

Thinking just smashing a squares bar and banana just before they start the event is going to make them Optimal

Not to mention the ridiculous amount of monster energy drinks (BTW they don’t give you energy 👀👀)

That’s why o created the Performance Pathway

A truly bespoke Performance Nutrition Coaching service that enables people to achieve the results they really want when they step onto the competition floor

Built around the Athlete and adapted over time to ensure their performance consistently gets better

It’s designed to Leave no doubt

So yes, I do work with Athletes, but have a think about what that word actually means

23/04/2026

I’m actually blown away by the amount I say this..

Time again, I’m asked what the most optimal thing to do is for somebody who hasn’t even got a clue what their overall intake is..

they’re sleeping less than six hours a night…

they’re hydrating poorly

And the things that come out the other end look more like a dirty river than a healthy digestive system

We’ve all been told time and time again how important consistently nailing the basics is

Yet we pay lip service to it

Constantly seeking King the next big hack that’s gonna change everything

The little trick is gonna set you apart from everybody else you’re going up against

It’s frustrating to the point of madness because when I say consistency to the basic is the secret ingredient

People just roll their eyes and say “yeah, yeah, I know”

But then go back to scrolling for the next Nooropic stack that’s gonna change their lives

Consistency to the basic has been said so much it’s become an old wive’s tale

And one that nobody listens to….

22/04/2026

Failure isn’t fatal

It actually the best opportunity to become confident

After action reviews awesome thing that I get every athlete I work with to do once they’ve completed their competition or event

We don’t just focus on the negative

We draw out the positives

The work on points

The things that were outside of their control

The things they didn’t do

The tangible outputs that they achieved

And we use this information

Effectively planning the next phase

Removing emotion and understanding what it is they need to do to improve as an athlete

It’s this information and this review that breeds confidence in every athlete that I work with

The confidence to know that the next time they step on the competition floor they’ve learnt from the previous time

They’ve worked on the problems in the weaknesses

They built themselves are better than before

And this only comes when we understand what actually happened the last time we competed

After action reviews are a fundamental part of the PERFORMANCE PATHWAY

And they’re here to stay

Eyes on the prize 🏴‍☠️I’m sat here going through the footage I captured at ATHX Milan and one thing stands out to meEver...
22/04/2026

Eyes on the prize 🏴‍☠️

I’m sat here going through the footage I captured at ATHX Milan and one thing stands out to me

Everything is an opportunity to learn

I actually believe my nutrition approach and build up to this event was pretty poor

I didn’t do the fundamentals things on my ex*****on strategy that would enable my best performance.. and it showed..

One week before I flew out to Milan, I moved my family across the country

This lead to poor decision making around food.. poor planning and poor ex*****on..

I took the floor in Milan without an efficient protocol and figured I could just wing it..

I couldn’t and I didn’t…

So regardless whether you have the knowledge and Information available to you to execute well..

It’s all BS is you don’t actually implement the knowledge when it matters

Lesson learned

You because I know the information.. it doesn’t stop me from needing the accountability and strategy to perform

The 7Ps are everything 🏴‍☠️🏴‍☠️

ATHX MILAN PAIRS ✅🏴‍☠️A lot of lessons learned this weekendA lot of weaknesses uncoveredAn opportunity to go back to the...
20/04/2026

ATHX MILAN PAIRS ✅🏴‍☠️

A lot of lessons learned this weekend

A lot of weaknesses uncovered

An opportunity to go back to the drawing board and attack those weaknesses

Like you, my Instagram feed is bombarded with people taking part an events sharing PB’s and posting topless photos of them jacked and shredded Winning the day

The reality of my world is it’s not where I’m at right now

I’m trying a new sport, it’s actually quite hard and people are a lot better at it than I am

But I’m really enjoying the challenge and being tested in an environment where the rewards are given out to those who put in the effort

It may take me months, it may take me years but I’ll keep trying

Competing as a pair provided a different set of challenges that I had not experienced before

But it was incredibly experienced to share a competition floor with Charles by my side

This absolutely is not the last time we will take the floor together and now we’ve got some work to do for our second competition of the year in September

So even though I’m not anywhere near the podium, I’m still showing up and testing myself on the floor

Still sticking into that AFFLETE mindset.

Leave no doubt 🏴‍☠️

👀When someone tells me there’s donuts after the session!🍩I’m not posting this to give you any value.. I’m posting it bec...
14/04/2026

👀When someone tells me there’s donuts after the session!🍩

I’m not posting this to give you any value..

I’m posting it because I want to…

Am I some super jacked Hybrid AFFLETE? No…

Do I care? Maybe a little bit 🤦🏼‍♂️🤦🏼‍♂️

If I’m honest.. I’m not particularly happy with the way I look at the moment..

I’m competing in a pair at ATHX Milan this weekend and I’m excited to have a better showing than I did at ATHX London at the start of the year..

Then there’s a good long gap until ATHX Marseille in September..

Some might say it’s an ideal time to drop some bodyfat to improve performance 👀👀

13/04/2026

Obviously I can’t you individualised detail about what post fuelling strategy you should use

There’s so much individuality to consider..

Your goals
Your nutritional needs
When you train
What you like to eat
What your digestive system looks like
Your Individual absorption rates
Your current training volume
When you last ate

Not to mention your s*x, height, age and current weight

But I can get pretty close

A 3:1 ratio of 30-40g of protein with 80-120g of fast acting carbohydrates within 60-90 minutes or consisting training will keep you right..

Unable to get that in within the time frame?

Some chocolate milk will see you right until you can 👀👀

Bringing the big energy to the rest of this year The start of this year has been pretty full on.. and it’s showing no si...
13/04/2026

Bringing the big energy to the rest of this year

The start of this year has been pretty full on.. and it’s showing no signs of stopping

Things already ticked off

✅ATHX London - a lesson
✅Moved to another part of the country - a huge step
✅RemotePro Mastermind event - massive clarity
✅Combat fuel content day - surrounded by great people
✅Multiple client comps - up to national level
✅Cheer Dad Duties - My Lioness cub daughter

Things happening very soon
🏴‍☠️ ATHX Milan - Pairs this weekend
🏴‍☠️ Hyrox Riga - Pairs
🏴‍☠️ Red on Back Yard Ultra - Team nutrition support
🏴‍☠️ Momentum push in the Performance Pathway
🏴‍☠️ Athletes competing at international level
🏴‍☠️ Picking up some old skills again 👀👀

I’m so extremely grateful for this life I’m now leading and what I’m creating in the Performance Pathway

I have one goal for my athletes and myself this year -

Leave No Doubt 🏴‍☠️

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Aldershot

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