The Nutrition Advice Centre

The Nutrition Advice Centre We educate through Habits! You get results through Actions! Start today, live tomorrow! Build Habits, Stay Consistent and Be Accountable!

🟢 MNU Certified Nutritionist - MN.Nutr 🥑
🟢 QBAs Best Nutritionist in Ripon 2024🏅
🟢 Helping Normal People Live Optimal Lives 🎯
🟢 Trusted by Pro & Amateur Athletes 🏋‍♂️
🟢 Personal, Virtual and Athlete Plans Available 📋 Our Mission

To create a lifestyle for individuals to live without barriers and ensure they get the education and guidance they need to enhance their health, well-being, fitness and performance. The NAC is split in to two main areas of expertise and delivers:

1, Personal Nutrition, and

2, Performance Nutrition

Bridging the gaps between Knowing & Doing and Nutrition & Performance! We offer expert nutrition coaching and personal accountability for both personal and performance related nutrition. With nearly 18 years experience, we have lived and breathed this stuff every day, and have dedicated our professional career to helping people to become fitter, stronger, and healthier versions of themselves. Our online Nutrition Coaching programs are for ​women and men​ alike who want to eat better, lose weight, perform better and take control of their health—once and for all. In other words, this 'IS' for you if you want to:

》 Lose weight and body fat (without dieting).
》 Transform your relationship with food (no more guilt or shame).
》 Have more energy for the things you love (bring on the adventure).
》Learn a sustainable nutrition approach that fits YOUR lifestyle (and get results that last). We'll be with you every step of the way, providing the guidance, support, education and encouragement you need to make a life-changing transformation. As a Certified Nutrition Coach through Precision Nutrition—we've been trained by the best of the best, so we know what works. And through a science-based approach that’s been proven to work with over 100,000 people, I’ll help you finally get the results you want (and deserve).

20/07/2025

Dietary Fats 1️⃣0️⃣1️⃣ 🥑🫒🥜🐟🥥

Role: Vital for hormone production, brain health, cell membranes + absorption of fat soluble vitamins (A, D, E, K).

Health benefits: Supports heart health, inflammation control, skin + joint health.

Weight loss benefits: Helps regulate appetite + satiety when used in the right amounts.

Performance benefits: Provides a secondary energy source, key for endurance sports + overall recovery.

Aim: Include healthy fats daily, balance across your meals. Roughly 20-35% of your total calories from fat is a good range.

Examples: Olive oil, avocado, nuts, seeds, nut butters, oily fish (salmon, mackerel), eggs.

Protein: it’s more than just muscle gains!Most people think protein is only about building muscle but it’s involved in s...
20/07/2025

Protein: it’s more than just muscle gains!

Most people think protein is only about building muscle but it’s involved in so much more behind the scenes!

Here are 9 key roles protein plays in your body every single day:

1. Muscle repair and growth: Essential for rebuilding tissues after exercise or injury.

2. Hormone production: Helps make key hormones like insulin and growth hormone.

3. Enzyme activity: Supports thousands of chemical reactions via enzymes.

4. Immune function: Builds antibodies that fight off illness and infection.

5. Transport of nutrients: Carries oxygen (via haemoglobin) and nutrients through the blood.

6. Cell structure: Maintains the integrity and shape of all cells.

7. Fluid balance: Helps regulate body fluids and prevent swelling (oedema).

8. Energy source: Can be used as a backup fuel when carbs and fat are low.

9. And much more.....

If your diet's low in protein, you’re not just risking muscle loss, you’re missing out on essential support for your health, recovery, and performance!

04/07/2025

Protein 1️⃣0️⃣1️⃣ 🍗🥩🧀🐟🍳

Role: Protein builds, repairs + maintains every tissue in your body from muscle to skin to hormones.

Health Benefits: Supports immunity, hormone function, enzyme production + keeps you strong + healthy.

Weight Loss Benefits: Keeps you fuller for longer, helps preserve muscle while in a calorie deficit.

Performance Benefits: Crucial for muscle repair + recovery, and building lean mass, key for strength + endurance.

Aim: Aim for 1.2 - 2.2g per kg of body weight per day (depending on goals + training). Include a portion of protein with each meal/snack.

Examples: Chicken, turkey, lean beef, fish, eggs, Greek yoghurt, cottage cheese, tofu, tempeh, protein powder, legumes.

22/06/2025

Carbohydrates (Carbs) 1️⃣0️⃣1️⃣ 🥔🍚🍞🍌🍓

Role: Main source of fuel for your body + brain. Essential for energy, especially during training.

Health Benefits: Supports metabolic health, energy levels, mood + cognitive function.

Weight Loss Benefits: Smart carb choices (wholegrains, veg, fruit) help regulate appetite, energy + blood sugar.

Performance Benefits: Primary energy for endurance + high-intensity training. Fuels muscles, supports recovery.

Aim: Base carb intake on your activity level + goals. Higher on active days, lower on rest days.

Examples: Potatoes, rice, oats, quinoa, bread, pasta, fruit, vegetables, legumes.

Change takes time, it doesn’t just happen by chance or overnight!Nothing changes if nothing changes, change only happens...
22/06/2025

Change takes time, it doesn’t just happen by chance or overnight!

Nothing changes if nothing changes, change only happens when change takes place!

Read that again....

Hard truths!

You haven’t got into the position you’re in overnight, so you can’t expect to change it overnight either!

It’s the same at the other end of the scale too, the people you see online with the perfect physique or lifestyle…

It hasn’t happened overnight, or in the six weeks they’re promising you on the new plan they’re trying to sell.

It’s happened over time, through a boring routine, built over weeks, months, even years of consistency, something they often fail to mention because it doesn’t sell.

Change = Time + Consistency!

Human nature is to focus on the negatives and highlight what you’re not doing right, rather than focusing on what you are doing well and building on those bright spots.

Everyone has their own vices in life, but it’s all about balance too. If you want to change:

Start small.
Build a routine and consistency.
And over time, your new and better habits will slowly outweigh and overtake your not so good choices.

Ready to get started and make lasting change?

All you need to do is DM me the word 'READY' now and I will take care of the rest!

If I wanted to make my calorie deficit and fat loss phase more sustainable, this is what I’d do….It’s no secret a calori...
14/06/2025

If I wanted to make my calorie deficit and fat loss phase more sustainable, this is what I’d do….

It’s no secret a calorie deficit can be hard to stick to. It's inevitable you will deal with one or many of the common side effects at some point during your diet; hunger, cravings, low energy, maybe a drop in muscle mass and if someone tells you otherwise, they’re lying!

To make your calorie deficit and fat loss phase more sustainable, and increase the chances of success, focus on these 4 areas:

1) Make sure you’re eating enough protein to support your health, well-being and fat loss goals.

2) Get enough fibre and hit your daily target to help with the feeling of fullness, whilst reducing your appetite and cravings.

3) This one sounds counterintuitive because you’re eating less overall, but you also need to eat right, not just less. Eat as much as possible while still staying within your calorie range.

4) Load up on high-volume, low-calorie foods, they’re not just nutritious, they also help fill you up and reduce feeling of restriction!

Focus on these 4 areas and you’ll make your calorie deficit and fat loss phase a lot more sustainable and give yourself a better chance of actually making it past a few weeks!

DM or comment ‘Fat Loss’ if you’re ready to follow a plan that helps you eat right, not just less!

Cutting out carbs and still not losing fat?It might not just be an energy issue, cutting carbs too aggressively could be...
12/06/2025

Cutting out carbs and still not losing fat?

It might not just be an energy issue, cutting carbs too aggressively could be undermining your fat loss goals and results!

Carbs don’t inherently cause fat gain, eating in a calorie surplus does. But removing carbs to “save calories” often backfires.

Your body still needs fuel, especially if you train.
If you don’t eat enough carbs, your body starts converting non-carb sources like amino acids into glucose (a process called gluconeogenesis). That often means breaking down muscle for fuel.

That leads to:

⚠️ Lower energy
⚠️ Slower recovery
⚠️ Muscle loss
⚠️ Poorer training output

The fix?

It’s not just about how many calories you eat but how they’re made up:

✅ Protein preserves muscle
✅ Carbs fuel your training and brain
✅ Fats support health and hormones
✅ The right mix helps you feel full, train hard, and lose fat effectively

Fat loss isn’t just about “eating less” it’s about eating smart.

Dm or comment 'READY' now if you’re ready for a smarter, sustainable approach to FAT LOSS!

10/06/2025

Nutrition 1️⃣0️⃣1️⃣

Diet and Nutrition can seem quite complex at times 🤯, so let me break it down and simplify it for you:

CALORIES are to do with how much you weigh! ⚖️

MACROS are to do with how you look! 🤳

MICROS are to do with how you feel! 🫶

If you consume too many calories (calorie surplus), you'll gain weight, and if you consume to less calories (calorie deficit), you'll lose weight!

If you consume the right percentages and ratios of macros (macronutrients - protein, carbs, and fats), you improve your body composition and increase your muscle mass and decrease your fat mass!

If you consume 5 - 7 portions of fruit and veggies daily, you will get an array of vitamins and minerals (micronutrients), and help towards hiting your daily fibre goals, which will help support your health and well-being.

08/03/2025

Do you want to know 3️⃣ main reasons I see people SUCCEED in losing weight and keeping it off? Then keep reading! 📚

1️⃣ Diet Enjoyment – They find balance by eating high-quality foods and foods they enjoy, making the process sustainable.

2️⃣ Developing a Good Relationship with Food – They work on understanding food as fuel and enjoyment, not something to feel guilty about.

3️⃣ Exercising for Health – Instead of using exercise just to burn calories, they embrace it for its overall benefits, making it something they enjoy.

Here's why they work:

1️⃣ Diet Enjoyment - A restrictive or unenjoyable diet is a common reason for failure, so promoting enjoyment ensures you stick to it.

2️⃣ Developing a Good Relationship with Food - A healthy relationship with food tackles emotional eating and guilt, which are major barriers to long-term success.

3️⃣Exercising for Health - Shifting the mindset from calorie-burning to overall health helps you find joy in movement, making it a sustainable habit.

Do any of these resonate with you?

゚

HELP! I can’t hit my protein! Are you struggling to hit your protein target? You’re not alone! But with a simple strateg...
04/03/2025

HELP! I can’t hit my protein!

Are you struggling to hit your protein target? You’re not alone!

But with a simple strategy, you can make it easy and stress-free. Follow these 4️⃣ steps to get it right every day:

Step 1️⃣: Work out your protein requirement!

First things first, know your target! A good starting point is 1.6–2.2g per kg of body weight, depending on your goals. (Athletes or those looking to build muscle, focus on the higher end values)

Step 2️⃣: Distribute your protein equally!

Instead of cramming all your protein into one meal, spread it across the day using the 4 x 4 method!

Aim for a solid protein source at each meal to keep energy stable and maximise muscle recovery.

Step 3️⃣: Make lean protein the foundation of each meal!

Every meal should be built around a quality lean protein source like chicken, fish, lean beef, eggs, or tofu. This helps with satiety, muscle growth, and recovery.

Step 4️⃣: Top up with high-protein snacks!

Are you struggling to hit your total?

Snacks are your secret weapon! Skip the convenience bars and think outside the box, Light Babybels, low-fat Greek yoghurt, and cottage cheese are all great high-protein options.

What’s your go-to high-protein snack? Drop it below! ⬇️

03/03/2025

Do you want to know the 3️⃣ main reasons I see people STRUGGLE to lose weight and keep it off? Then keep reading! 📚

1️⃣ Diet Enjoyment - Yes, they’re eating good quality foods, but they’re also miserable!

2️⃣ Exercising to Lose Weight - They’re not enjoying it or not realising the true benefits of exercise, using it only as a method to burn calories.

3️⃣ Emotional Eating - When they feel down or have a bad day/week at work, they turn to food, more than they realise!

Why do these 3 factors matter so much?

1️⃣ Diet Enjoyment: If you don’t enjoy the foods you eat, it becomes a struggle to stick to the plan. This often leads to feelings of restriction, making you more likely to abandon your diet and reach for comfort foods instead.

2️⃣ Exercising to Lose Weight: When you view exercise purely as a way to burn calories, it feels like a chore. This mindset can take the joy out of being active, making it hard to build a sustainable exercise routine and causing many to quit when they don’t see immediate results.

3️⃣ Emotional Eating: Turning to food for comfort can become a coping mechanism, leading to overeating, often without realising it. This habit disrupts progress and makes it challenging to maintain a consistent calorie deficit needed for weight loss.

Do any of the above sound familiar?

If so, you’re in luck! I can help. I’ll make dieting finally start to make sense by providing guidance, skills, habits, and accountability.

All you need to do is DM me the word 'Ready' and I'll take care of the rest 🙌

゚ ゚viralシ

04/02/2025

Help' I'm on a diet, but not losing any weight! 😪

Comment "weightloss" for our 5-Point Checklist 📝

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