PHF Nutrition Consultancy

30/03/2026

Have you seen this one floating around on social media?

“Greek yoghurt in scrambled eggs creates a thermogenic protein bomb that doubles your metabolic rate by noon.”

It sounds like a winner.

But when you look at the science…

That’s not quite how it works.

Yes, protein does have the highest thermic effect.

Your body uses more energy to digest it.

But that doesn’t mean your metabolism suddenly doubles.

In the real world, it has a negligible effect.

It’s not some magic switch you can flick with a breakfast tweak.

Adding Greek yoghurt to your eggs?

It’s a decent idea to be fair.

It can help you get more protein in without overthinking it.

It’ll likely keep you fuller for longer.

And it supports training, recovery, and maintaining lean mass.

But it’s not a metabolic hack.

It’s crazy to me how these massive social media accounts talk so much sh*t.

People just lap it up.

The worst thing about it is that I see coaches “like” these posts too.

Just imagine working with a coach and them getting their nutrition information from Instagram 🥴

I love it when I see their posts…

“1-1 coaching and nutrition advice”

Yeah, from Instagram or YouTube lol.

Which is why here at PHF we only specialise in one thing…

NUTRITION and nothing else.

And that’s why my consultancy leads the way in it.

Anyway, drop me a message if you have any questions.

I’m off to put some Greek yoghurt in my eggs 🥳

29/03/2026

She’s now lost well over 10kg with us.

That in itself is unreal.

But the bit I care about even more?

She’s changing her relationship with food.

That’s the real win here.

Because fat loss isn’t just about seeing the scales go down and hoping for the best.

If your mindset around food is still broken, you’re still fearing meals, and you’re still thinking one “bad” weekend means you’ve failed…

You’re always fighting yourself.

That’s not how we do things here.

At PHF, we coach deeper than that.

Yes, we help women lose body fat.

And yes, we use evidence-based methods that actually work.

But we also help them rebuild trust in themselves around food.

We take their progress away from scale obsession, and we make the process make sense.

While coaching it in a way that feels manageable, not miserable.

That’s why results like this last.

Not because we hand over calorie targets and disappear.

Because we coach properly.

With structure, support, and a level of care that actually changes how someone thinks, not just how they look.

A wardrobe clear-out because your clothes are too big?

That’s a real life result.

Over 10kg down and building a better mindset around food at the same time?

That’s exactly the kind of work we’re proud of.

She’s doing an unbelievable job.

And we are going to make sure that she continues to make progress.

If you’re reading this today, wishing it were you, then drop me a DM…

I’ll explain how the process works here and discuss if we would be a good fit to help you too 🙂

24/03/2026

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 ♻️❌

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