Ryan Lavery - Performance Coach

Ryan Lavery - Performance Coach People Performing Better

14/04/2026

48 days until summer…

Strength sessions at full capacity across the week!

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12/04/2026

Ready for another week of progress 💪

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Link in bios/stories

Happy 6th birthday to the boss of the house 🏠
09/04/2026

Happy 6th birthday to the boss of the house 🏠

09/04/2026

1) Avoid Refined Carbohydrates

Highly refined carbs digest very quickly which spike blood sugar. This usually follows an energy crash which triggers cravings.

2) Intermittent fasting

Constant snacking keeps insulin elevated and never gives your body a break from processing food. Bouts of fasting allows are body to stabilise hunger signal, tap into fat storage for energy usage and reduce constant grazing.

3) Build meals that satisfy you

Protein, healthy fats, and whole foods. These digest slower and keep you fuller for longer. Instead of eating foods that leave you hungry soon after, build meals that actually satisfy you… it’s very difficult to reach for the cupboards after a good dose of steak and eggs.

4) Low carb diets

If we can use fat as our primary source of fuel, then our body can utilise its own abundant stores for a source of energy. This means we don’t need to reach for external sources of energy to keep us going.

Remember, if we have a rock in our shoe, we can take paracetamol to numb the pain, or we can remove the rock.

The same goes for cravings, we shouldn’t manage them, we should eliminate them.

08/04/2026

Skipping the basics of health is like building a house without a solid foundation.

Eventually the cracks start to show, so get ahead of the game.

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If your nutrition makes you think about food day in day out, you’re doing it wrong. Eating real foodPrioritising fats as...
07/04/2026

If your nutrition makes you think about food day in day out, you’re doing it wrong.

Eating real food

Prioritising fats as a source of fuel

Eating ‘quality’ sources of protein with each meal

And strategically playing carbohydrates in your day

Make up for a lot of the physiological changes needed when tackling nutrition long term

You need to satisfy and suppress your appetite so the thought of food doesn’t take over your life.

Easter and birthday celebrations underway 🐣🎉
06/04/2026

Easter and birthday celebrations underway 🐣🎉

04/04/2026

Sun was back out (not anymore)

Few easier months ahead 🥊💪

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03/04/2026

The most overlooked thing in fat loss isn’t calories.

Its insulin.

Most people will approach fat loss by simply trying to eat less, usually disregarding the main macronutrient that stunts fat loss.

When we eat refined carbohydrates, sugar enters the bloodstream and insulins job is to move this sugar out of the bloodstream and turn it into energy.

But insulin has another job, while it is dealing with the sugar, it temporarily blocks access to our stored body fat.

That’s not a problem occasionally.

The issue is constant stimulation.

The more frequently insulin is triggered with refined carbohydrates, the more insulin the body needs to produce to deal with the same amount of sugar.

This means the door to our fat reserves stay closed for longer.

If this happens, fat can’t be accessed, meaning fat can’t be burned.

This is why people on a standard calorie deficit model feel hungry, tired, and constantly craving food.

We can’t access our abundant energy store of fat, so we constantly crave sugars.

To set us up for long term success, we need to focus on insulin lowering strategies.

This allows us to burn fat optimally

Satisfy and suppress appetite

And stop fighting will power to lose fat.

Address

21 Upper Dromore Road
Warrenpoint
BT343PW

Opening Hours

Monday 6am - 10pm
Tuesday 6am - 10pm
Wednesday 6am - 10pm
Thursday 6am - 10pm
Friday 6am - 10pm
Saturday 6am - 10pm
Sunday 6am - 4pm

Telephone

+447928436952

Website

https://ryanlaveryperformance.com/home

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