Lukehannanutrition

Lukehannanutrition Evidence based personal trainer and nutritionist.

I created this page with the purpose of using it as a platform for me to share information about lifestyle, nutrition, exercise, and health in general! It is also a way for people to ask questions that they may have, and for me to answer to the best of my abilities. If you do have a genuine question but don't want to post on the page, PM me and I will share and answer it anonymously. The level of information provided will vary, varying from advice for beginners, to topics that may interest those of you who are slightly more advanced! Like and share if you like what you see or you're just feeling kind and what to help me out :)

Cheers,

Luke

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Before you begin any exercise program or follow any of the recommendations, advice or other instructions on this page you should first consult your doctor. The recommendations, advice and instructions are in no way intended to replace or to be construed as medical advice and is offered for informational purposes only.

29/12/2025

Every conversation about fibre on social media 🫠

Channelling my inner .foodscience 🤪

25/12/2025

Kidding of course. I’d never condone violence 👊🏼👀

Happy Christmas from me and the pooch 🐶😁
25/12/2025

Happy Christmas from me and the pooch 🐶😁

24/12/2025

Like let’s be real for a moment 👀😂

21/12/2025

Does 1lb really = 3500 calories? And what happens if you over-feed people by 84,000 calories over 100 days? 🧐

Well, probably not as much as you’d think.

In this particular study, each lb gained was equal to around 4666 calories (on average).

The other thing to note is that of the 8.1 kg gained, only 67% was fat mass. This is expected as fat mass commonly represents 60–70% of the increase in body weight in over-feeding studies. The rest being made up of water, fat free mass etc.

Now some people use this thought process to say that “calories in vs calories out” or energy balance is 🐮💩

It does NOT mean that. It just means that it’s more complicated and harder to predict than most people realise.

However, any knowledgable coach should know that the energy balance model is not a static model - It is dynamic!

More research on the topic because I can predict the comments already.. “bUt ItS jUsT oNe StUdY” 😅👇🏼

“It is commonly believed that 3,500 kcal is equivalent to 0.45 kg (1 pound) of fat and that changing energy balance in accordance with this will produce predictable changes in body weight. However, the overfeeding literature to date does not support this assertion” - PMID: 29399253.

All this to say, a couple days of eating more this week is not something to stress over 👀

If I didn’t laugh I’d cry 😅
16/12/2025

If I didn’t laugh I’d cry 😅

11/12/2025

Your wish is my command 🤪

If you want to drink raw milk, that’s your choice to make. But even raw milk sourced from clinically healthy cows can make you ill.

10/12/2025

Many of the changes made by the administration are purely performative and will do very little to move the needle when it comes to improving public health.

Meanwhile, they’re making other drastic changes, policy shifts, and cuts which will actively worsen it.

It’s all well and good them telling you that they just want you to be healthier… but if their actions don’t align with that, should you not stop and question it?

If I told you I meant no harm, but kept kicking you in the crotch, would you still believe I had good intentions?

They’re literally doing everything except addressing the real, systemic issues: overconsumption, inequality, food deserts, corporate lobbying, and a broken healthcare system.

But at least we now might have gyms in airports… Fantastic.

09/12/2025

TOP 6 WAYS TO BURN FAT?.. how many do you think he got right? 🧐

I’d like to clarify that for the first point regarding eating in the evening; shifting more energy to earlier in the day can help with behavioural aspects and appetite control. There may also be health benefits to this approach - I’ve done videos on both these things.

However, when calories are matched, there do not seem to be any special metabolic effects. Meaning if you are in a calorie deficit.. you’ll still lose weight regardless of when you eat.

Like/Follow/Share if you’re an absolute leg-end 🫡

Struggle with your nutrition around social events? Try these 6 tips (that don’t involve starving yourself)🫡
05/12/2025

Struggle with your nutrition around social events? Try these 6 tips (that don’t involve starving yourself)🫡

04/12/2025

10+ years of personal training experience in 60 seconds 🫡

01/12/2025

Is microwave rice unhealthy? How can it stay okay to eat for so long? 🧐

Well, essentially: Cooked → packed hot → sealed → pressure-sterilized → oxygen kept out.

There is nowhere for bacteria to come from and nothing for the surviving microbes to live off.

This is why it keeps for so long without the use of preservatives.

You could potentially make an argument for minimising exposure to microplastics, but that wasn’t mentioned… and my suspicion is that enabling people to use these sorts of products to build balanced meals (alongside other convenient foods) outweighs any potential risks.

Ultimately, it’s up to you what you use, but let’s not fear-monger over foods that are perfectly fine 🫡

Comment EASY1 and I’ll send over the guide.

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