PHF Nutrition Consultancy

15/02/2026

In a world of ChatGPT coaches and copy-paste protein lists…

Let me give you something a bit more real.

If you’re trying to drop a couple of stone, the last thing you need clogging up your feed is another “10 high-protein snack ideas” post.

Don’t get me wrong, protein matters.

We use it strategically inside PHF all the time.

But if you really want to move the needle on sustainable fat loss?

It’s your relationship with food.

Not in a bullsh*t “just think positive thoughts” way.

In a structured, coached, evidence-based way that actually changes how you behave around food.

Because if your mindset is broken, no macro split in the world is saving you.

Let me tell you about one of my clients.

She dropped me a check-in today and I had to share part of it.

This is a lady who had been absolutely smashed to bits by dumb diet clubs.

Date night used to mean stress.

Overeating, then guilt, then punishment the next day.

Sound familiar?

Last night she went out for a Valentine’s meal.

And do you know what she did?

She enjoyed it 😱

No food guilt, no “I’ve ruined everything”, and no Monday reset.

Just… normal life.

While dieting.

Oh, and she’s just cleared two more dresses out of her wardrobe because they’re hanging off her.

Proper progress.

Size 12 incoming.

That is what happens when you fix the framework instead of chasing another quick fix.

Fat loss that actually sticks isn’t built on fear.

It’s built on structure, coaching, and changing the way you think about food.

If you want to be in her position by summer, enjoying meals out, feeling in control, and needing smaller clothes…

Drop me a DM.

And just to be clear, spaces are genuinely limited.

I coach every client personally.

I’m not running a 200-person WhatsApp group pretending that’s “support”.

Quality over quantity.

Every single time.

Let’s do this properly 🫡

13/02/2026

GLP-1 Medications like semaglutide (Wegovy) and newer incretin drugs like tirzepatide (Mounjaro) reduce appetite.

In groups they’re licensed for, they work.

That part isn’t controversial.

But for me, the part that doesn’t get discussed properly?

What happens when you stop?

In the STEP1 trial extension, participants who stopped semaglutide regained a large portion of the weight they’d lost over the following year…

Despite lifestyle support.

In SURMOUNT-4 those withdrawn from tirzepatide regained substantially more weight than those who continued.

A 2026 BMJ review across weight loss medications found the same pattern…

Weight regain after stopping is common.

And it may be quicker after the drugs that create larger initial losses.

This doesn’t mean “everyone must stay on it forever”

But it does mean this…

If appetite suppression is doing the heavy lifting…

What’s the plan when appetite comes back?

Because biology doesn’t disappear just because the pen stops.

If someone chooses to use these medications, maintenance should be planned from day one.

The fundamentals don’t change…

Protein and fibre at most meals.

Resistance training to protect lean mass.

Daily movement/steps.

Sleep and stress management.

And a calorie target you can actually live with.

These medications are indicated for adults with chronic obesity, alongside physical activity.

They are not designed for “I just want to be slimmer for summer”

Using a medical appetite suppressant without long-term strategy is not a fat loss plan.

The real question isn’t…

“Will I lose weight?”

It’s…

“What’s my strategy when the appetite support is gone?”

Because sustainable fat loss has always been about what you can maintain.

Not what you can achieve temporarily.

Drop me a DM if you have any questions in this area 🤓

12/02/2026

11/02/2026

08/02/2026

A client asked me this after seeing a coach claim...

That most protein powders are “full of gums, sweeteners, seed oils and fake flavours”...

And that they will leave you “bloated, and tired”.

So let’s strip the fear-mongering out of it and let’s talk science.

If a protein shake bloats you, it’s usually the match that’s the issue...

Not protein powder as a category.

The most common culprits are...

Lactose:

Whey concentrate still contains lactose.

If you’re sensitive, that alone can cause bloating.

Dose and speed:

A big serving chugged fast, going straight into a sensitive gut.

Underlying gut sensitivity/IBS:

Some people simply react more easily to certain ingredients.

Sweeteners:

Sugar alcohols (polyols) can cause gas and bloating in some people.

Especially at higher doses.

The “gums” and thickeners?

They’re there for texture and mixing.

Some people don’t tolerate certain ones well.

That doesn’t make them “toxic”...

It means your gut doesn’t love that ingredient at that dose.

Seed oils and “fake flavours”?

This is mostly fear marketing.

If an oil-based ingredient is present, it’s usually in tiny amounts for blending.

Flavourings are regulated ingredients.

But “fake” doesn’t automatically mean harmful.

If someone is slating “most protein powders” while aggressively pushing one specific brand...

You know the one, code in bio, affiliate link, paid partnership, and all that.

That’s not neutral education, that’s marketing.

Talking everything else down makes their product look like the only “clean” option.

Funny how that works 👀

If you have issues, try this instead...

Try whey isolate (lower lactose) or a plant isolate.

Avoid polyols if you’re gut-sensitive.

Start with half a serving and sip more slowly.

Protein powder isn’t magic.

But it’s also not the gut destroying villain Instagram divs make it out to be.

Drop me a DM if you have any questions 🙂

05/02/2026

If you’re in the menopause transition and you feel like fat loss requires you to eat like a wellness robot, I want to take that weight off your shoulders.

“Clean eating” isn’t a requirement.

It’s a label.

And for a lot of women, it becomes the start of the all-or-nothing cycle...

Perfect weekdays, chaos weekends, then punishment on Monday.

This is what you need, and it's what I do with my ladies here...

A structure you can repeat.

Anchor meals with protein, add fibre and volume so you’re not constantly hungry.

Keep your daily movement and training consistent, and plan the foods you enjoy so they don’t turn into a blowout.

We track the data, but we talk like real humans.

If your relationship with food feels complicated, or you’ve got a history of disordered eating...

You deserve support that prioritises safety and stability over rigid rules.

Drop me a message if you have any questions.

I'd be happy to talk further on this subject.

Or comment the word “Quiz” to take my free 2-minute Diet Cycle Breaker ♻️❌

04/02/2026

Rainbow Dust...

I was actually asked about this last year at a seminar…

And I’ll be honest, I hadn’t even heard of it.

That’s how fast supplements move now.

It’s randomly resurfaced on my Instagram feed, I'm pretty sure the algorithm is winding me up...

So I’ve gone back and checked the evidence again.

What is it?

In the UK, Rainbow Dust is most commonly a cocoa/coffee-style powder with caffeine, mushrooms, and “adaptogens.”

(Lion’s mane, cordyceps, ashwagandha, chaga, maca, sometimes rhodiola, plus vitamin B5)

Is there research on Rainbow Dust itself?

No.

There are no published randomised controlled trials on the product as a blend.

Any claims like “flow state”, “stress support”, “no crash” are generalised from individual ingredients...

Not proven outcomes of the product.

What does the evidence say about the ingredients?

• Caffeine - the most reliable effect in the tub for energy and alertness.

• Ashwagandha - reasonable evidence for small reductions in stress/anxiety.

• Cordyceps - mixed data, some small endurance benefits in newer analyses.

• Lion’s mane - early human data, inconsistent results.

• Rhodiola, chaga, maca - lots of hype, limited human outcome data.

So what’s actually doing the work?

For most people...

Caffeine, routine, expectation/placebo, and possibly switching from higher-caffeine drinks and feeling “less crashy”

My standpoint on it?

If you like it and it replaces multiple coffees a day, fine.

But it’s not magic.

The strongest evidence in the tub is still caffeine.

The rest is promising but not proven.

And nowhere near as powerful as the basics are, like sleep, nutrition, training, and consistency.

Rainbow Dust?

I'd save your money 💰

04/02/2026

03/02/2026

02/02/2026

If you’re in perimenopause or menopause and fat loss feels harder, you’re not imagining it.

What I see all the time is women trying to fix that by eating less and doing more, and ending up flatter, more tired, and weaker.

What I care about most for the ladies I work with is that they lose fat while keeping muscle.

That’s what drives shape, strength, and long-term maintenance.

Creatine isn’t a fat burner.

It doesn’t override calories.

It supports better training output while you’re dieting...

Which is exactly when muscle is at risk.

In female-focused research, creatine monohydrate hasn’t been linked with serious adverse events or increased renal/hepatic complications.

(If you’re under medical management, always check first.)

There’s also emerging evidence around cognition and brain fog.

It’s promising, but treat it as a bonus, not the headline.

If you're dieting in Peri/Menopause and strength matters...

Creatine is a smart move.

Drop me a DM if you have any questions.

I'd be happy to answer them 💪🏻

01/02/2026

30/01/2026

“Caffeine before fasted cardio burns 73% more fat.”

There is a grain of truth here...

Caffeine can increase fat oxidation during moderate aerobic exercise.

BUT...

That “73%” is usually a misread of the research.

The paper reports SMD = 0.73 (a stats effect size), not 73%.

You can't just slap a percent sign on it and call it science.

More fat oxidation in a session doesn't mean more fat loss long-term.

Your body can compensate later (hunger, less movement, poor sleep).

If caffeine helps you train, great.

It's one of the best training stimulants out there.

But it's not some magical fat loss tool that's going to help you absolutely incinerate fat.

Let me know if you have any questions 🙂