Female Fight Nutritionist

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Female Fight Nutritionist

Msc Nutrition & Exercise Science,Functional Sports Nutritionist, PICP L2 PT & Strength Coach

I help female combat athletes make weight easily, safely and perform at their best. Join my mailing list to get instant access to my FREE ebook Making Weight and The Menstrual Cycle 👇 http://eepurl.com/hLcVoL

06/07/2025

If you’re a female fighter who trains hard but still struggles with energy, weight cuts, or managing your cycle… this is for you 👇

My 1:1 90-day intensive is the most in-depth way to work with me.

We’ll cover everything from fuelling your training to tracking your cycle, improving recovery, and cutting weight safely — without compromising your health or performance.

You’ll get:

✔️ A deep-dive consultation

✔️ A fully personalised nutrition report

✔️ Weekly check-ins for 12 weeks

✔️ Zoom call and ongoing support in-app

✔️ Guidance around your cycle, weight cuts, and fight week protocols

Want more info? Comment INTENSIVE and I’ll send you the details.

And if 1:1 coaching isn’t right for you right now, there are 3 other ways we can work together:

1️⃣ A once-off consultation

2️⃣ Monthly membership support

3️⃣ My self-paced course, The Female Fighter Blueprint

Whichever route you choose, you’ll get practical, realistic support to help you perform at your best.

DM me if you’d like more information on any of the options above and I’ll walk you through the best way I can support you.

Always in your corner,

Lindsey x

03/07/2025

Can martial arts help ADHD? 🥋

According to a new 2025 review, the answer is yes, and the benefits go deeper than you might think.

Researchers found that martial arts like judo, taekwondo, and tai chi can improve focus, working memory, impulse control and even mood in people with ADHD.

Why? Because these practices combine physical movement with mental focus, routine, and discipline, the exact skills many with ADHD struggle with. 🧠

Some studies even show martial arts may support brain development by boosting proteins like BDNF and influencing how certain genes are expressed.

It’s not just about kicking and punching. 🥊

Martial arts is structured, empowering movement that trains the body and the brain.

So, whether you're a parent, coach, or athlete, this is some really exciting and interesting research that could be a powerful piece of the puzzle. 🧩

If you want to read the full study, you’ll find it by Googling: DOI: 10.17309/tmfv.2025.3.26

Let me know what you think about this study in the comments, and if you have noticed any changes in your brain from doing martial arts?

Stay healthy,

Lindsey x

02/07/2025

June Dump - Female Athlete Style 🔥

We were a busy crew in June! A lot of absolute legends putting it all on the line.

Win lose or draw, anyone that is working with me is going against the “norm” and trying to do things differently!

Prioritising their health and wellbeing whilst taking on the world.

In an industry full of toxic weight cut practices, this is to be celebrated loudly! 🔊

Proud of everyone who put themselves first this month!

Now July is a big one, my first ever in person event SheFights in on Sunday 27th 🔥🔥🔥 theres still some tickets left, link is in my bio 🎫

01/07/2025

Weight cuts feel like a rollercoaster some weeks? It’s not just in your head, it could be your hormones 👇

Each phase impacts how your body holds water, handles heat, responds to carbs, and even recovers from training.

And if you don’t know where you are in your cycle during a cut… you’re guessing what’s best for you rather than planning.

Here’s what happens in each phase of your cycle during a cut…

🩸 Menstrual (Days 1–5):

Hormones drop → less water retention → scale may dip.

⚡ Follicular (Days 6–14):

Estrogen rises → high energy, better performance → ideal cut phase.

🔥 Ovulation (Around Day 14):

Strongest phase, but body temp starts to rise → monitor overheating.

🥵 Luteal (Days 15–28):

Progesterone climbs → more bloating, cravings, fatigue → scale may stall.

The good news? You can work WITH your cycle.

And you can cut weight smarter, with less stress and better results.

👊 Let’s turn your cycle into your superpower.

📩 DM me if you want help to cut weight safely and effectively, and in a way that actually fits your physiology.

Stay healthy,

Lindsey x

27/06/2025

🥋 SheFights: A full day of community, connection & skill-sharing for women in martial arts.

📍 London | 🗓️ 27th July

This isn’t your average martial arts event.

It’s a COMICON-style experience, designed by female martial artists for female martial artists.🔥

Whether you’re a seasoned competitor, a total newbie, or somewhere in between, this is for YOU.

We’re creating a space to learn, train, and grow with other women who get it.

Here’s what you can expect:

✨ Talks on performance nutrition, the menstrual cycle, fuelling and fight week, hosted by me

🥊 Striking session (all levels) led by

🤼‍♀️ No-gi grappling session (all levels) with

🎤 Panel and Q&A on being a woman in martial arts

🏛️ Top-tier venue

💬 Real connection with inspiring women on and off the mats

This is the event I wished existed when I started, and now I get to share it with you. 💗

🎟️ TICKETS ARE NOW LIVE

💬 Comment ‘SheFights’ and I’ll DM you the ticket link

See you there,

Lindsey x

22/06/2025

Overheating is the real danger in your weight cut, not just dehydration. 💧

Most fighters focus on losing water, but few are taught how fast your core temperature can climb during hot baths, sauna suits, or plastic wraps.

And for female fighters, hormones, smaller body size, and lower sweat rates can make you overheat faster. 🥵

📈 Plus your core body temperature naturally rises after ovulation, during the luteal phase (roughly days 15–28 of your cycle). That means in the week or two before your period, your body is already running hotter, making it harder to cool down and regulate heat during a cut.

That dizzy, foggy, shaky feeling?

❌ That’s your body warning you.

As a performance nutritionist who’s done 100+ weight cuts and supported 1,000+ athletes with theirs, I’ve seen firsthand how smart strategy beats extreme methods, every time.

✔️ For your next weight cut, make sure you know the signs of overheating and if you’d like to make it a whole lot easier, work with someone who understands female physiology and has been in your position before.

DM me if you’re prepping for a fight and want to cut safely, and let’s see how I can support you! 💪

Stay healthy,

Lindsey x

17/06/2025

Ladies! You aren’t just smaller men… so stop cutting weight like men.

Female fighters are hormonally different.

You respond differently to training, fuelling, and cutting.

Your cycle affects everything from water retention to energy levels, and this is so important when you’re trying to make weight.

Following a male-based nutrition plan might seem easier or more common, but it comes with real risks:

❌ Burnout

❌ Missed periods

❌ Underperformance

❌ Long-term hormone damage

You need a plan that works with your physiology.

Because the goal isn’t just to make weight.

It’s to make weight and perform.

If you need professional support, reach out to a performance nutritionist (me 😉) and make weight safely and feel fuelled and strong for your next fight! 💪

Stay healthy,

Lindsey x

12/06/2025

Some advice in the fight world is just straight-up 🚩🚩🚩.

And no, being “old school” doesn’t make it better.

It just makes it risky.

If you’ve ever been told to cut carbs completely, stop drinking water, or ignore your period during a weight cut…

❌ That’s not “toughness.”

That’s a shortcut to burnout, bad performance, and long-term damage.

Weight cuts are already intense.

But bad advice turns them into medical risks.

Here’s the truth:

Making weight doesn’t mean you’re ready to fight.

🎯 The goal isn’t just to hit the number.

💥 The goal is to hit the number and PERFORM at your best.

It’s time we stop normalising extreme or outdated weight cut practices, especially for women, whose physiology needs to be understood, not ignored.

If you want to work with a performance nutritionist who has not only the knowledge and education, but also the experience of cutting weight for over 100 fights and helping over 1,000 athletes do the same, you’ve found her.

4 ways we can work together 👇

- 90-day 1:1 intensive coaching
- group coaching
- join my online community
- enrol in my self-paced course ‘The Female Fighter Blueprint’

DM me and let’s see how I can best support you.

Stay healthy,

Lindsey x

08/06/2025

🤳 Struggling with body checking?

Here are 3 steps to start healing your relationship with your body ⬇️

I used to take endless photos of my stomach, thinking I had to look a certain way to be a “real athlete.”

Flat tummy = discipline.

Visible abs = worthy.

Wrong. All of it.

Mirror checks, pinching your skin, scrolling before-and-after pics obsessively… body checking is a trap.

It disconnects you from how your body feels and reduces your self-worth to a number or reflection.

If this resonates, here are 3 things you can start doing today to feel more comfortable in your skin and start healing your body relationship:

1️⃣ Unfollow accounts that push before-and-after pics, weekly physique updates, or “what I eat on a cheat day” posts. Even if they mean well, it’s still feeding the comparison trap.

2️⃣ Work with a professional who understands performance, body image, and the unique challenges of being a female athlete. You don’t have to figure this out alone.

3️⃣ Focus on function over form - what did your body help you do this week? Did it train, recover, grow, or even rest? That’s the win, not the mirror.

And please remember:

👉 There is no “perfect weight” that will fix your self-worth

👉 There is no amount of leanness that will make you love a body you’ve been taught to hate

Start fuelling your body with respect.

Train because you can, not because you have to.

And if you’re ready to finally stop the cycle and work with someone who’s been there?

Comment INTENSIVE and I’ll reach out with info on how we can work together to build a better, healthier path forward 💪

Always in your corner,

Lindsey x

03/06/2025

This is one of the biggest mistakes I see in the fight world 👇

Fighters trying to get on weight the night before weigh-in so they can “sleep better” knowing they’re at their weigh-in weight.

But going to bed dehydrated = poor sleep & a hrader job cutting the next morning.

💥 Your body struggles to regulate heat when it’s sleep-deprived.

💥 Add in dehydration and high cortisol, and your sweat session becomes so much harder.

💥 If you're in the higher body temp phase of your cycle too? That’s a dangerous combo.

The strategy for my athletes?

We aim to find a sweet spot. A small amount of sweating the night before can be okay, but the priority is always to get a good night’s sleep and save the hard work for the morning.

Getting this balance right is the game-changer you need to cut weight safely and successfully for competition 💪

Want help planning your next weight cut safely, with your body and cycle in mind?

Comment INTENSIVE below or DM me, and we can chat further about how we could work together to make your next weight cut easier and safer!

Always in your corner,

Lindsey x

30/05/2025

Training for IBJJF Masters Worlds? 🥋

That’s stressful enough, but what about your nutrition?

Making weight.

Planning your food.

Travelling to Vegas whilst cutting.

Wondering if you're doing it right...

It all adds up and can take away from the joy of competing.

That’s why I created the Masters Worlds Nutrition Group. 👊

A 10-week coaching experience built just for female grapplers heading to IBJJF Masters Worlds in August.

It will help you can feel fuelled, confident, and comp-ready without second-guessing or burning out.

WHAT YOU GET…

✅ Personalised macros, fuelling & supplement plan

✅ Weekly check-ins + access to my coaching app

✅ Bi-weekly Zoom calls on comp prep & weight cuts

✅ Group chat support from me & the other ladies in the group

✅ Menstrual cycle education for training & recovery

✅ Final week + comp day nutrition strategy

IT’S FOR WOMEN WHO WANT…

💪 A clear plan that works with your lifestyle

⚖️ Support through your weight cut (without energy crashes)

👯‍♀️ Expert guidance + community

🥇 A smarter, healthier approach to performance

THE DETAILS

📅 Starts: 16 June

💥 Only 10 spots

💰 €449 / Early Bird €399 for the first 5 (until 2 June only!)

Ready to stop guessing and start performing?

Comment MASTERS and I’ll send you the link to the application form.

Stay healthy,

Lindsey x

29/05/2025

ALL EVENT INFO HERE 👇

❓What is SheFights?

It’s a day of community, connection and skill sharing for women who train martial arts. 🥊

Whether you're a seasoned competitor, a curious newbie, or somewhere in between THIS is for YOU!

Think… a COMICON-style experience made by female martial artists for female martial artists.🔥

❓When is it?

27th of July 2025

❓Where is it?

Arma BJJ in London (SW4 0BG)

❓How can I get my ticket?

Comment SheFights and I’ll DM you all the info you need for the event and to get your ticket 🎟️

❓What can I expect on the day?

✨ talks on performance nutrition, menstrual cycles, fuelling and fight week protocols by me

✨ a striking class for all levels by

✨ a nogi grappling class for all levels by

✨ a top-tier venue

✨ a panel discussion on being a woman in martial arts with a Q&A

✨ and of course, a room full of inspiring women who GET IT

I can’t wait for you to join me, & on 27th July in London.

See you there,

Lindsey x

Address

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+353857218478

Website

http://www.femalefightnutritionist.com/

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