PHF Nutrition Consultancy

19/04/2026

The PHF Nutrition For Health, Fat Loss & Performance seminar at The Base, Derby Yesterday!

18/04/2026

Does creatine regulate periods, balance hormones, and improve fertility?

Let’s do some myth-busting, as I was sent this from another coach and it had red flags all over it 🚩👀

Creatine monohydrate is one of the most researched supplements for improving strength, power, and lean mass when paired with resistance training.

That’s the evidence base.

But there is no strong clinical trial evidence that creatine supplementation does any of the following…

“Regulates” menstrual cycles

“Balances hormones”

Improves fertility or implantation outcomes.

Or reduces period pain by lowering inflammation.

Yes, creatine supports cellular energy (ATP), and creatine pathways exist in many tissues, including reproductive tissue.

That does not mean supplementing creatine changes cycle regularity or fertility outcomes in real people.

In observational studies, some analyses report associations between dietary creatine intake and menstrual patterns.

Useful for hypothesis-building, but they cannot prove cause and effect (diet quality, protein intake, lifestyle, and health factors can confound the results)

And dropping a PMID into your post doesn’t automatically mean the headline is proven.

Always check whether the paper is a human trial, observational data, or just theory. And whether the citation is even findable and matches the claim.

Big health claims plus “link in bio for the only creatine I trust” is a classic funnel…

Evidence-adjacent language used to sell a product.

Which is a bit sneaky and unethical in my opinion.

So when it comes to creatine, it can be a great supplement for performance and muscle support.

But claims about “regulating periods, hormones and fertility” are currently ahead of the evidence.

Just another sensationalised headline from a big account that doesn’t hold up when you actually dig a little deeper.

What a surprise they are selling the “ONLY” creatine they “know and trust.”

“Research backed by Naturopathy & Herbology”…

Red flag city, lol 😬🫠

17/04/2026

We’re back at The Base in Derby tomorrow!

And we’re buzzing to be asked back!

On Saturday 18th April, we’ll be delivering another evidence-based, no-nonsense nutrition seminar as part of their open day.

We will be covering health, fat loss, and performance nutrition.

For me, this is one of my favourite parts of what we do.

Public speaking, education and breaking down nutrition in a way that people can actually understand and use.

I absolutely love it.

The reason these seminars continue to gain momentum is simple.

We don’t do buzz words.

We don’t do regurgitated slop copied from Chat GPT.

And we definitely don’t do the usual industry “let me show you my arse and abs to smokescreen you into thinking I know what I’m talking about”

We actually do know what we are talking about 😬👀

What we deliver is evidence-based, practical, and built around real life.

The science matters.

But being able to explain that science in a way that people can take away and implement immediately matters just as much.

That’s where we really pride ourselves.

Cutting through the noise.

Myth-busting the rubbish.

And giving people clear strategies around health, fat loss, and performance that actually move the dial.

Being asked back is always something we’re hugely proud of because it shows the value of what we bring.

And as our reputation continues to grow for delivering high-level seminars and no-nonsense nutrition education, we’re only getting more excited about what’s ahead.

A massive thank you to The Base for having us back.

We look forward to delivering another brilliant talk!

And if you’re around the Derby area tomorrow, pop in and say hello…

We start at 10.30am 🙂

15/04/2026

A friend sent me this yesterday.

It was doing the rounds online and she asked if it was actually true.

Butter coffee before cardio will not turn you into a “fat-burning furnace”.

Yes, coffee can help, to a point.

Caffeine can increase fat oxidation during exercise and, in some cases, help you train a little harder.

But that’s a small, context-dependant effect.

It is not a guarantee of fat loss.

And this is where people get caught out…

Fat oxidation during a session is not the same thing as losing body fat.

Just because your body is using a higher percentage of fat as fuel during that workout does not automatically mean you’ll lose more fat overall.

Fat loss is still driven mainly by your overall energy balance, training consistency, recovery, and sleep.

That’s the big picture.

Now let’s talk about the “hack” part.

Adding butter, ghee, or MCT oil to coffee is not some magic switch for fat loss.

All it does is add calories.

Unless those calories are being accounted for elsewhere in the day, it can actually make fat loss harder, not easier.

That’s what most of these daft posts conveniently leave out.

The same goes for the sea salt claim.

Salt can absolutely be useful for longer, hotter, sweat-heavy sessions where hydration and performance matter.

But it does not suddenly “switch on” fat burning.

So what would I actually recommend?

For most people…

Water and black coffee before cardio is absolutely fine if you tolerate caffeine well.

If it’s a harder session and performance matters, a small carb snack beforehand may actually be a better option.

And if you’re sweating heavily, make sure fluids and electrolytes match the demands of the session.

As always, context beats social media hacks.

This is just more sensationalised headline-grabbing rubbish 😬👀

Drop me a DM if you have any questions.

14/04/2026

09/04/2026

Parmesan is not “the healthiest protein bar”.

It’s just… cheese.

Yes, Parmesan is nutrient-dense.

It’s high protein per 100g.

It has good calcium.

And it’s very low in lactose due to ageing.

But this post that’s doing the rounds is a classic social media trick…

Quoting per 100g numbers to make it sound like a normal serving.

Yet in reality, most people use Parmesan as a topping, not a 100g snack.

10-20g of grated Parmesan is roughly 3-7g of protein.

The same 10-20g can also add a meaningful hit of salt and calories because Parmesan is calorie-dense and salty.

So parmesan can be a useful protein topper and flavour booster.

But it’s not a “protein bar replacement” for hitting protein targets.

Also, “zero seed oils” is not a health claim.

Seed oils are not inherently harmful in a normal dietary context…

Focusing on them misses the bigger picture of total diet quality, protein intake, fibre, and overall calories.

If you like Parmesan, use it, measure it, and enjoy it.

Just don’t let a 100g headline convince you it’s a magic snack.

If you want a proper high-protein snack, choose something that gives you 20-30g of protein per serving with a sensible calorie and sodium load…

Think Greek yoghurt, cottage cheese, chicken, tuna, or whey.

This is just another dumb, overblown headline 😬👀

07/04/2026

We have a big couple of weeks coming up at PHF.

This weekend, we’re at One Nation Boxing Gym delivering a weight-making nutrition seminar for boxers.

We’ll be covering how to make weight safely, effectively, and in a way that doesn’t destroy performance on fight day.

No guesswork, old-school rubbish, or advice passed down from someone who has no idea about the science of weight-making for performance athletes.

Just evidence-based strategies that actually work in the real world of boxing.

Then the week after, we’re back at The Base in Derby for their open day, delivering a seminar on health, fat loss, and performance nutrition for gym goers.

Again, the goal is the same.

Cut through the noise.

Strip away the nonsense.

And give people practical, useful nutrition advice they can actually apply.

That’s a huge part of what we’re about here.

We take the science seriously.

But we also know that if you can’t put it into practice in real life, it’s not much use to anyone.

That’s why we are so passionate about these seminars.

Whether we’re speaking to corporate teams, boxers, gym goers, or our private 1-1 clients, the aim stays the same…

Make nutrition make sense.

Deliver it properly.

And leave people better informed than when they walked in.

After delivering at Northampton Saints recently, it’s another busy spell for us, and honestly, it’s the kind of work we love doing.

Educating people properly.

Challenging bad information.

And helping people understand what actually moves the dial.

We have a big couple of weeks ahead.

And we’re looking forward to every minute of it 🙂

02/04/2026

Yesterday, we had the pleasure of delivering a health, wellness and nutrition seminar at Northampton Saints for the annual conference of a large national company.

It was a room full of busy managers with high responsibility and high pressure.

And exactly the kind of people who do not need more vague advice, generic wellness waffle, or unrealistic routines that fall apart by midweek.

That’s where we do our best work at PHF.

Because good nutrition advice should not just sound clever…

It should be useful, practical, and it should be built for real people with real jobs, real pressures, and real lives to manage.

That’s exactly what we delivered.

Evidence-based strategies around health, nutrition, and wellness, put across in a way that people could actually understand and use.

Not theory for theory’s sake.

And not “here’s a perfect routine if you’ve got 3 spare hours a day and the stress levels of a monk.”

Real strategies for real life.

That actually moves the dial.

That’s a huge part of what we’re about here at PHF.

Yes, we take science seriously.

We care deeply about delivering at a high level.

But we also know that if you cannot apply the advice in the middle of a busy working week, it’s not much use to anyone.

That’s why we always aim to bride the gap between evidence and ex*****on.

To take solid nutrition principles and turn them into something practical, manageable, and effective.

We’re proud to be trusted to deliver at this level.

And even prouder when the message lands the way it did yesterday.

A big thank you to all who attended…

It was a pleasure to present to you 🙂

And also a big shoutout to my Head of Operations, who always organises these days to run so smoothly…

I couldn’t do them without her! (And no, you can’t have a pay rise 🫠😬👀)

31/03/2026

The feedback we get from new clients always says the same thing…

The level of support and knowledge here is different.

And that’s not by accident.

We cap the number of people we work with for a reason.

Because high-level coaching does not happen when someone’s trying to juggle 50-60 clients, firing out copy and paste replies and hoping nobody asks too many questions.

That’s not coaching 👀

What we do here is different.

Our weekly client reviews are in-depth because they need to be.

The support we deliver is close because that’s what gets results.

And the coaching we give is built around the individual in front of us…

Their mindset, their routine, their struggles, their progress, and the things that actually need attention if they’re going to move forward properly.

This is why our clients feel supported from day one.

Because they are.

They’re not left second guessing or figuring out how to put things together on their own.

And they’re definitely not left with a generic plan and a “let me know how you get on.”

They’re coached properly.

That’s why we cap numbers and why the service levels stay at the level it does.

And that’s why results are built on more than just calorie targets and hope.

Anyone can hand over numbers.

Not everyone can coach with depth, care, knowledge, and the level of attention needed to actually change somebody’s body, mindset, and relationship with food.

That’s the standard here.

And we won’t dilute it.

If you’ve been looking for coaching that actually feels like coaching, drop me a message and I’ll happily explain how we do things here 🏆

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 🙂