The JK Way

Time-Tested Training & No-Nonsense Nutrition.

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05/01/2026

Post-meal glucose spikes are normal - and obsessing over them isn’t helpful (it’s even possibly harmful! 😟)

Blood glucose is supposed to rise after eating — it’s how your body delivers energy to cells.

Temporary spikes ≠ metabolic damage in healthy people.

Glucose readings are simply a snapshot, influenced by stress, sleep, hormones, exercise, and meal size. A spike isn’t an automatic alarm bell 📈🚨

Weight loss is driven by long-term habits and energy balance — not flattening glucose curves.

Avoiding nutritious foods just to keep glucose low can hurt diet quality and adherence.

To a metabolically healthy individual, constant blood glucose monitoring offers very little other than increased food fear and added stress (which, ironically, can raise blood glucose 😬)

Bottom line:

Health isn’t about eliminating normal fluctuations — it’s about how well your body handles them over time.

Don’t make it ant more complicated than it needs to be if you’re making a change this year 🙏🏻

JK Out ✌🏻

31/12/2025

My New Year’s Resolution; do some cardio!! 😆
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HNY all! May 2026 be the year it sticks/clicks ☺️✌🏻
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26/12/2025

As the New Year beckons, it’s tempting to set all your health goals at once: build muscle, lose fat, run faster, eat perfectly, sleep more, stress less. The motivation is high, the list is long—and the progress often ends up being underwhelming.

Here’s a powerful reminder for the year ahead: PROGRESS FAVOURS FOCUS.

In training and nutrition, chasing multiple goals at the same time usually means dividing your energy, attention, and recovery. You end up making a little progress in many areas, but rarely meaningful progress in any one of them. Your workouts become compromised, your nutrition becomes inconsistent, and frustration creeps in when results don’t match effort.

Hyper-focusing on a singular goal, on the other hand, changes everything.

When you commit to one clear objective—whether it’s fat loss, muscle gain, improving performance, or building better eating habits—every decision becomes simpler. Your training supports that goal. Your nutrition reinforces it. Your recovery aligns with it. Instead of spreading yourself thin, you create momentum. And momentum creates results.

This doesn’t mean other areas fall by the wayside. It means they temporarily take a back seat while one priority moves forward significantly. Over time, these focused phases stack. One win builds confidence, discipline, and clarity for the next goal.

This New Year, resist the urge to do everything at once.
Choose one goal. Commit to it fully. Execute relentlessly.

Be resolute in one, singular resolution, not half-arsed in impractical intentions ☺️

Here’s to a year of clarity, intention, and real progress. 💪🎉

13/12/2025

Super good to have JK Way nutrition sponsored athlete (of the unstoppable crew) stop by for a catch-up yesterday 💪🏼
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So proud to play a role in this humble assassin’s journey; a journey that has led him to overcoming set-backs and dream-shattering injuries to making major statements on the world platform for team GB at the world championships this year! 🏋️‍♀️
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I probably owe more to this lad than he owes me; guiding his nutrition through kidney trauma where high-protein approaches can pose an issue, navigating aggressive weight cuts without compromising performance, optimising recovery strategies for tough training blocks, helping to rebuild post-injury…it’s tested my knowledge and made me dig deep, but I’ve come out a more well-rounded nutritionist for it! 🤓🍎
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Long live the mutual sharpening of steel ⚔️
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P.S. You know I had to see how many JK reps my boy could get on the human-loaded lat pulldown! 💪🏼😂
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08/11/2025

Awesome afternoon celebrating the grand opening of the new with my brethren or the bulb💡
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Forever stoked to work in a one-in-a-million gym where we’re all good mates, nobody takes themselves too seriously (even though we’re all mint coaches 😆) and we all have such great relationships with all of our members/clients 💚
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Huge congrats again to my brothers & on pulling off this insane undertaking!!! I can’t wait to see it all pay off and play my part in the process 💪🏼😤
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21/09/2025

One of my favourite parts of being a nutritionist in the fitness arena is having the opportunity to help athletes make weight - especially when we can do that COMFORTABLY and ensure they still have enough in the tank to perform at 100% on the day 🙏🏻

Loved offering a little guidance to seasoned fighter Serghei and new machine on the scene, Harry recently for their respective fights 💪🏼

Of course, it’s always a pleasure to work with my man Josh - forever honoured to be a part of this future WORLD BEATER’S journey 💪🏼😤 (look out for him at the World Weightlifting Championships in Norway next month with team GB! 🇬🇧)
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20/09/2025

Im terrible at posting stuff these days; some of these are waaayyy overdue! Anyway, it doesn’t take away from the amazing efforts - and the fact these guys have all kept the weight off weeks/months after! (Which is the REALLY important piece 🙏🏻)
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Well done, folks! Thanks for trusting in your boy for guidance 🙏🏻
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Tomorrow’s edition; my fighter & lifter weight makers 💪🏼😤
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17/09/2025

I love my job 😌
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Weight-loss chronicles coming tomorrow…
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14/04/2025

I don’t normally do the ‘trending’ thing but I couldn’t not with this one 😆
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08/04/2025

It’s been aaaages since I’ve incorporated a dedicated leg/lower day into my training! (90% of my lifting life, I’ve trained with a full-body approach!)
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Surprisingly, I really enjoyed this session! (First of two dedicated lower days in my new program geared towards building some quality muscular endurance in my legs, as well as improving my running performance for this year’s Great North Run 💪🏼)
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Loads of reasoning for exercise selection, training volume, tempo, order or exercises, tools of choice etc but alas, I’m not going to get into it as I’ve spent enough time on Instagram today - PEACE 😆✌🏻
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30/03/2025

I’ve spoken to a lot of health-seeking, go-getters recently that feel like they’re optimising their diet/health by sticking to the same, ol’, prepped meals, day-in, day-out…
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THIS IS NOT OPTIMAL.
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Same foods = same, narrow nutritional profile.
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I.e. the vitamin and mineral content is limited and the fatty acid profiles, amino acid profiles and fibre types are the same day-in, day out.
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This leaves the door open for deficiencies (even if your regular meal is so magical and “CLeaN” 🧼)
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Also; LIFE IS SHORT AND GREAT FOOD IS ABUNDANT! STOP BEING SUCH A BORE 😜
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…even simply switching up our fruit & veg choices can go a long way to fortifying our diet e.g. alternating blueberries with raspberries or broccoli with garden peas - even go full Irish like my mother and serve up THREE different veggies with mash (and a solid protein source) with evening meals - MARG KNOWS OPTIMAL 💚🇮🇪
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Also, deficiencies aside, we want to avoid developing food sensitivities from being too narrow in our nutritional approach too I.e. our bodies tend to match frequent intake of a certain food with the necessary enzyme production needed to digest it - we are more likely to suffer digestive issues with foods that haven’t recently frequented out diet (due to down-regulation of the required enzymes)
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VARIETY IS 🔑 ….so, tear into the Turkish food 🇹🇷, enjoy the Far Eastern delights 🇨🇳🇰🇷🇹🇭 explore those continental cuisines 🇫🇷 🇮🇹 - be a culture muncher!!😆
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…or y’know, at least just switch up the veggies you serve up with your plain rice and unseasoned chicken 🥲 (what’s with people not seasoning their food, BTW?! 😭)
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Just some 🥘 for 💭
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JK Out ✌🏻
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14/03/2025

‘nough said.
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http://www.thejkway.co.uk/

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