Box Nutrition

26/02/2025

Unlock your fullest athletic potential! 🚀 Find out how mitochondrial adaptations can elevate your Hyrox and endurance performance. Read more: https://wix.to/yywRElY

How Hybrid and Hyrox Athletes Can Maximise Mitochondrial Adaptation and Critical PowerWhy can some athletes sustain high-intensity work longer than others? The answer lies in mitochondrial adaptations—your body’s ability to efficiently use oxygen to produce energy.For Hybrid and Hyrox athletes, ...

28/02/2024

Stop the binge. Eat more to eat less, kind of 😅

Understanding the impact of diet and exercise on your metabolism makes dieting for weight far easier to understand 🥘

DM metabolism if you’re stuck in a rut eating 1200 calories 😣

27/02/2024

Should you have a cheat meal? Let me know your thoughts 💭

20/02/2024

Check out my blog post https://wix.to/IB9nxDa

Unlock the full potential of your training and nutrition with our comprehensive metabolic testing. Understand your body like never before and tailor your fitness journey to your unique physiological blueprint. Don't miss out on this opportunity to elevate your performance and achieve your goals with...

15/02/2024

Foods that speed up your 👀 Make sure you watch past the first 30s… 🙄

💥 For me help with your fat loss journey DM “stuck” and see how I can help 🙋‍♂️

15/02/2024

What’s the perfect macro split for fat loss? Honestly, it doesn’t really matter. Just know the key principles….

The way I like to do it.

1. Know your goal 💪
2. Workout your numbers (cals/macros) 🧮
3. Track your food 🥘
4. Record your changes in how you look, feel, perform 👙 🏋️‍♀️
5. Adjust based on the above 👆
6. Stop tracking 🙌

If you’re struggling with your diet and tried everything, then get in touch by DMing me the word Metabolism, to see how testing can help 👋

Or check out www.boxnutrition.co.uk/metabolismtesting

12/02/2024

How Terry lost over 40lbs with metabolism testing >.

Welcome to Terry's story, who achieved incredible results with metabolic testing and our coaching programme Ignite. Through hard work and dedication, Terry has lost over 40lbs (and counting) in just a few months. In this blog post, we’ll explore how Terry achieved this transformation. We’ll also...

12/02/2024

A follow on from last weeks post when setting your deficit 🥘

If the goal is weight loss then we know that a calorie deficit is key, however being too aggressive makes the whole process harder (see link in the bio about metabolic adaptation). ⬆️

This is why I like to start at just below maintenance as this will normally bring some good changes anyway because you feel better, can exercise harder and will naturally make better choices 😊

Annnnnd:

1. This gives you wiggle room to adjust when progress stalls ✅
2. Who doesn’t want to eat more food 🤷‍♀️

Steps to take 👇👇

1. Set your calories - get an RMR test if possible (just Google it)
2. Track your food and monitor progress (physical, performance, subjective ie how you feel )
3. Stop tracking and become more intuitive 🤙

Find out more about metabolic testing at www.boxnutrition.Co.uk/metabolismtesting or DM me if you have any questions 🙍‍♂️

12/02/2024

Repost from
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Check out how Julie lost 20kg of fat 😮🤗 👏

If you’re interested in how metabolism testing can help you then DM me the word metabolism 👋

12/02/2024

🚫Your metabolism isn’t broken 🚫

Many people who come to see me are worried their metabolism is ruined and they’re in 'starvation mode ', however it’s likely they’re just sabotaging their success with their own behaviours 🙎‍♂️🙍‍♀️

Understanding how metabolism affects your weight loss goals goes beyond just creating a calorie deficit. 🥦

Metabolism is VERY complex and there are many factors that influence it and although genetics do play a role, often you're in control of your own success 🫵

In this new ebook, I go over how to work with, not against your metabolism to help your fat loss goals. Understand how to break free from chronic dieting and extreme calorie restriction 🤙

💥 Download your FREE copy of ‘Metabolism and Weight Loss’ by messaging me the word METABOLISM 👋

11/02/2024

How to lose weight without having to track your kcals

Www.boxnutrition.co.uk/metabolismtesting

11/02/2024

Repost from
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Before you jump in to the comments to tell me I'm stupid, read of this....! ⬇️

Just by creating a calorie deficit, doesn't mean it's going to work. If it was this simple, why do so many people struggle?!

1. You get hungry 🤤
When you drop your calories, two key hormones that are impacted: leptin and ghrelin. Their roles are to regulate appetite, which consequently influence how much you eat.

One study (1) found that appetite increased by ~100kcal/day above baseline per kg of lost weight, more than 3 x times larger than the predicted reduction (~25kcal/day) from losing 1kg.

i.e. Dropping cals too low makes you really hungry so you end up eating more 😤

2. You increase the risk of binging 🎂

Cutting cals too low can lead to feelings of deprivation, which can trigger binge eating episodes. Ironically, the process of dieting can actually lead to overeating (2).

3. Your self esteem takes a hit 😔

One of the main reasons why people fail on a diet is that they set the bar too high. They have an all-or-nothing mentality and when they "slip up" they feel like they have failed. Low self-esteem, in the presence of weight-related stressors, may increase instances of binge eating and disordered eating behaviours (3)

4. Metabolic adaptation 📉

In response to weight loss, reductions in TDEE, BMR, EAT, NEAT, and TEF are observed due to adaptive thermogenesis. i.e. You burn less calories by eating less (4)

So excessive cutting calories may seem like an effective way to lose weight but more likely to lead to unhealthy choices and yo-yo dieting.

👉 You still probably need to eat less 👈

✅ We know to lose weight you need to create a calorie deficit. The point though, is you need to eat the MOST amount possible, whilst still being in a calorie deficit. Changes in hormones like leptin, ghrelin and thyroid hormones doesn't mean a calorie deficit doesn't work, they just influence how easy it is to stay within the deficit.

The solution comes from finding a deficit which does not come from guesswork. I.E. an RMR (metabolism) test.

Get your metabolism tested https://www.boxnutrition.co.uk/metabolismtesting