PHF Nutrition Consultancy

22/03/2026

Over the next month, we’ve got three seminars lined up…

And I’ll be honest, I absolutely love this side of what we do.

One is delivering a health, nutrition, and performance talk at a corporate annual conference in Northampton, working with area managers from across the country.

Another is a weight-making nutrition seminar for boxers, an area I’ve lived and experienced first-hand.

And we’re also back at The Base in Derby for the second time, which says everything about the value we bring.

Public speaking, education, and breaking down nutrition so it actually makes sense…

Well, that’s my thing.

There’s nothing better than seeing the moment it clicks for someone.

When the confusion drops.

The myths get stripped away.

And when people realise what actually moves the dial.

Because that’s the difference with how we deliver things at PHF.

This isn’t generic advice or surface-level information.

Everything we deliver is evidence-based, practical, and can be immediately applicable.

Not “here’s what to know”…

But “here’s what to do, starting today”

That’s always the goal.

To give people something they can walk away with and actually implement straight away.

Whether that’s for fat loss, performance, or simply improving how they feel day to day.

We’re incredibly proud to be working with the clients we have and to be trusted to deliver at this level.

We don’t take that for granted, and we have some incredible content lined up for every one of them.

We have a big month ahead.

And we are absolutely ready to go!

Struggling with your own health and fat loss nutrition?

Drop me a DM with the word QUIZ, and I’ll send you my free 2-minute Diet Cycle Breaker ♻️❌

21/03/2026

14/03/2026

I’ve had two enquiries recently from people who are stopping using weight loss jabs.

Whether that be for cost, side effects, or just that they are coming to the end of their current plan.

And I’m now starting to see people realise that they now need to plan their exit strategy for maintenance and keeping the weight off.

If that’s you, have a read of this…

GLP-1 medications can reduce appetite and help with weight loss in the groups they’re prescribed for.

But the evidence is also clear on something else…

When medication is stopped or reduced, weight regain is common for many people.

That’s not you failing, by the way.

It’s just physiology.

So, here are some questions I’d want you to answer moving forward…

What is the plan when I stop?

Not “hope”, an actual plan.

What is my “minimum routine” for maintenance?

The version you can do on a stressful week.

What’s my protein and fibre structure?

Not perfection, just consistency.

What will I do when hunger increases?

Because planned meals, snacks, and frameworks beat willpower.

What support do I have for the long game?

Follow-ups, coaching, community, accountability.

They are all very valid questions at this stage.

Trials where medication was withdrawn (semaglutide STEP 1 extension and tirzepatide SURMOUNT-4) show that people who stop often regain more than people who continue.

A 2026 BMJ review across weight loss medications found a similar pattern overall.

That doesn’t mean everyone must stay on these medications forever.

It means the question is “Can I maintain it when appetite support changes?”

That’s the big question that many people are now faced with.

If you’ve got any questions in this area that you want answered by a nutritionist who follows the science…

And not some dumb idiot with a bias…

Drop me a DM, let’s talk 🙂

09/03/2026

Should you take a food intolerance test for fat loss?

Well, for a start, most of the ones sold online are not evidence-based.

I see people spend money on these tests every year, thinking they’ve finally found the “root cause” of their weight or bloating.

But most commercial food intolerance tests sold online aren’t validated to diagnose intolerance.

Let’s clear something up first…

Allergies are very different from intolerances.

Allergies involve the immune system (often IgE) and can be serious.

Intolerances are usually digestive (like lactose) and are diagnosed differently.

The tests you see sold online?

Most are IgG/IgG4 blood panels, hair tests or electro-scan style tests.

Major allergy and dietetic organisations are very clear on this…

They’re not validated to diagnose food intolerance.

In fact, IgG antibodies to foods often mean that you eat that food regularly and your immune system recognises it.

Which is usually a sign of tolerance, not a problem.

So why do people sometimes feel better after doing one?

Some symptoms can be real, but the test isn’t “diagnosing” the cause.

Often it just pushes people to eliminate loads of food.

And when people remove multiple foods at once?

They reduce calories, reduce ultra-processed foods, drink less alcohol, and remove certain high-FODMAP triggers.

Symptoms improve.

But the test didn’t “find the cause”.

It just forced dietary changes.

So, for anybody wondering…

Food intolerance tests don’t unlock fat loss.

Fat loss still comes from consistent energy intake, protein, fibre, sleep and activity.

And if symptoms are real?

We troubleshoot them using proper methods.

No expensive guesswork 😬

Drop me a DM if you have any questions.

04/03/2026

Q&A with PHF - Part 2…

02/03/2026

28/02/2026

26/02/2026

26/02/2026

Me as a fat loss coach?…

I don’t look at days.

I look at direction.

Because anybody can be good for a week.

What matters is whether the trend line is moving.

Here’s another one of my client’s data banks for you.

96.2kg…

Down to 84.3kg.

And still dropping.

You read that properly…

That’s well over 10kgs (26.2lbs to be exact)

And it’s all stayed off.

That’s structured, phased fat loss.

Not weeks of starvation.

And not days of panic.

Because this fat loss was built properly from day one.

With the client in mind.

You see, when I coach, I’m not thinking…

“How do we get a short-term fix?”

I’m thinking…

When do we push, when do we hold, and when do we protect adherence to prevent rebound before it even becomes a risk?

That’s what frameworks do.

Any kn****ad coach can slash calories and get you a quick drop on the scales.

And then blag you into thinking it’s actual fat loss.

That’s easy.

The hard part?

Fat loss with sustainability.

Not emotive reaction to short-term fluctuations.

You don’t need a process where your coach panics when you do 🫠

You need a process that is built on structure and science.

Because structure and science beat emotion every single time.

If you’re tired of chasing short-term wins that turn into long-term frustration…

Zoom out.

Stop obsessing over the daily number on the scales.

And work on the variables that actually move the dial of real fat loss.

That is what we are absolute masters of here.

If you want me to show you how this process works inside PHF, drop me a message.

Let’s build this properly so you don’t just become another rebound diet figure in 2026 🙂

24/02/2026

When it comes to coaching fat loss…

I talk to my clients about trend lines.

Not about today’s weight, not yesterday’s spike, and not the random jump after a salty meal.

Why?

Because fat loss isn’t built in days.

It’s built in phases.

A story I posted the other day on Instagram showed one of my client’s graphs.

From 93kg…

Down to 68.3kg

And still dropping.

Read that again.

93kg to 68.3kg

That doesn’t happen because someone “had a good week”

It happens because every phase was planned.

As a coach, I’m never just thinking about this week.

I’m thinking about absolutely everything that you’re not.

I’m building frameworks that support the bigger picture.

Because short-term fixes are easy.

Any muppet coach can slash your calories, starve you, and make you white-knuckle it for 6-weeks.

But then?

The inevitable rebound happens.

A heavy weekend.

Panic sets in, and then it’s back to the Monday reset.

That cycle is predictable.

What’s harder, and what actually works, is a multi-phase approach that removes the panic button completely.

This client hasn’t rebounded.

She hasn’t spiralled after tough weeks, and she hasn’t needed to “start again”

Because the structure was built properly from day one.

That’s the difference here.

I coach for results that last longer than your motivation does.

If you’re tired of chasing short-term wins that turn into long-term frustration…

Maybe it’s time to zoom out and start thinking outside of the box.

Drop make a message if you want me to explain this process in more detail 🙂

23/02/2026