Adaptive Health

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Adaptive Health

I help people become healthier, happier, fitter and stronger!

10/02/2026

You don’t need to be crawling out of the gym to get the benefits for combat sports

Training like a bodybuilder, lifting 5 times a week or doing 30 sets per session to failure is probably all overkill and will just detract from your session quality and progress in your sport

But a lot of athletes go to the other extreme and treat their S&C like an afterthought

Only showing up every now and then, or faffing about when you do go, might work for a while, until it doesn’t

Get in, get some high quality work done, get out and do it consistently

That’s how you’ll build strength, power, conditioning and muscle for combat sports

06/02/2026

If it sounds like your kind of vibe, you know where I am 🤝

04/02/2026

As they say: a healthy man wants a thousand things, while a sick man only wants one

The same rings through for most people in combat sports once an injury starts affecting time on the mats or in the ring, or even just in day to day life

Now we do have to accept that up to a certain point, injuries and niggles are normal. And sometimes it’s just bad luck

But often there are things we can work on to reduce the likelihood and severity of injuries, while recovering better and faster from them

I’m not a physio but I do help a lot of clients in working around injuries, rehabbing minor stuff and making them more injury resilient overall

Stronger structures are harder to break 🤝

02/02/2026

Biggest win so far for

Brian makes weight with no issues, the main thing we’ve been working on now is optimising the process.

Get him on weight as comfortably as possible, adjust for travelling schedules, have him as well fuelled as possible getting in the cage.

A Magnum the night before weighing in and all 🍦

6-0 as a pro now with 6 finishes, and coming for it all 👊🏻

27/01/2026

If you’re aiming for fat loss and not seeing progress, should you drop your calories?

In my experience, most people want or try to drop too quickly, before even getting consistent with the current targets.

The answer is usually more consistency and better assessment first, then drop them only if it’s definitely needed.

23/01/2026

Weight making via starvation unfortunately still exists.

A lick of fresh air for breakfast, ice cubes for lunch and 3 spinach leaves for dinner.

It’s not only at the higher levels of combat sports, but just as much, if not more so at lower levels. Most concerning of all is that I commonly see it among teens and people competing for the first time.

There are a few main paths that can lead to an athlete ending up eating (or I should probably say, not eating) like this, to try and make weight:

1) Leaving weight management until the last minute and panic cutting as a result, needing to dial in earlier for fights or comps.

2) Trying to cut too much overall, needing to accept that they may be simply trying to compete at the wrong weight class for them.

3) Lack of understanding on how to manipulate weight on competition weeks, without resorting to massive undereating.

Depending on a few factors like your lag time between weigh in and fighting, your age, gender, body composition and your habitual diet leading in to fight week, there are a few simple levers we can pull on this week to manipulate your body weight while still eating a surprising amount.

These levers include manipulation of: food volume, carb intake, fibre intake, sodium intake, water intake, active and passive sweating.

If you figure out which levers to pull and how much to pull them, for your specific situation, your fight weeks and weight making will get a lot more comfortable, healthier and performance supporting 🤝

20/01/2026

🗣️“Stop neglecting your conditioning, technique AND strength matter, eat more vegetables, carnivore diet will probably give you heart and bowel disease, go to bed on time, pulling guard isn’t gay, carbs are king for sports performance, enjoy a bit of balance with your nutrition and exercise” 🫳🎤

19/01/2026

Sport performance 🤝 Body composition

Drop a DM for coaching enquiries to help you manage both

16/01/2026

Beating the diet hunger.

Cos you’re not you when you’re hungry.

14/01/2026

Combat sport athletes are often left wondering why their performance tanks when cutting weight in the build up to fights 🪫

Some performance drop off when cutting weight is normal and expected. You’re taking in less energy than your body needs to run at its best. But I often see athletes go way too low on carb intake, cutting weight too quickly and see performance plummet further as a result 🤕

As a minimum when cutting weight I’d get my athletes to aim for 3g carbs per of bodyweight per day. Some athletes will get away with more than that, I’ve had some dropping weight on 5g carbs per kg bodyweight per day but it’s highly person dependent 🍚

Protein is very important for recovery but it’s often overdone, at the expense of being able to get enough carbs in, which are the main driver of performance for combat sports.

By getting that much in you’re ensuring your session performance and day to day energy runs more smoothly, while also setting yourself up for a better fight or comp week cut. If you need to drop carbs at that point for acute weight cutting, you have room to do that if your habitual intake is higher.

In a maintenance or fuelling phase I’d be bumping that up to minimum 5g carbs per kg bodyweight per day for an active combat sport athlete, again potentially even more.

Carbs are king for performance 🫡

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