Jake Campus Nutrition

Jake Campus Nutrition ◦ Educate & make science-based nutrition digestible.
◦ Customised online nutrition & training plans
◦ Lifestyle, Comp Prep & Performance plans Lose weight.

Gain muscle. Get fitter. Manage digestive issues. Whatever your goal, we’re here to help you be the best version of yourself.

13/11/2025

5 Fat Loss Facts You Need to Know 👇🔥

1. The scale doesn’t measure fat loss, it measures weight loss.

Your scale reflects everything: water, food volume, stress, sodium, menstrual cycle changes, digestion… not just fat.

This is why your weight can fluctuate even when body fat is dropping. Use measurements, progress photos, strength increases, and how your clothes fit to get the full picture.

2. Fat loss takes time — look at your weekly average, not your day-to-day.

Daily weight drops are not how fat loss works. Your body responds over time. Tracking your weekly average gives a more accurate reflection of progress and stops you from stressing over normal fluctuations.

3. Food matters — choose high-volume options to stay fuller for longer.

Vegetables, fruit, lean proteins, potatoes, oats, and whole foods help you feel satisfied without blowing your calories. High-volume, nutrient-dense foods keep hunger low, energy high, and cravings under control.

4. Protein is king 👑 — it keeps you full and protects your muscle mass.

Protein is the most satiating macronutrient, meaning it keeps you fuller for longer. It also preserves your muscle tissue during a deficit, which is key for maintaining your metabolism and keeping your body composition tight.

5. Water & sleep: the two most underrated fat-loss tools.

Poor sleep increases hunger hormones, reduces energy, and slows recovery. Dehydration affects digestion, fullness cues, and performance.

Aim for 7–9 hours of sleep and consistent hydration daily, it makes every part of your fat-loss journey easier.

If you’re struggling on your journey, drop any questions below or send me a DM with any questions and I would be happy to help and guide you through this journey 💛

12/11/2025

🚨 Attention Ladies 40+ Who Want to Lose Weight!

As we age, our ability to retain muscle naturally declines but that doesn’t mean progress isn’t possible…

Here are a few key tips to help you stay strong, healthy, and on track with your goals:

1.Prioritise Protein 🍗
Aim for 2–2.2g of protein per kilo of body weight to support muscle recovery and retention.

2.Build & Maintain Muscle 🏋️‍♀️
Strength training is your best friend for offsetting muscle loss. Try incorporating it 2–3 times per week to maintain tone and strength.

3.Don’t Skip Sleep 😴
Lack of sleep can slow fat loss and increase cravings. Aim for 7–9 hours per night.

4.Stay Hydrated 💧
Hydration plays a huge role in fat loss and overall health. Don’t underestimate the power of simply drinking enough water!

5.Manage Stress 🧘‍♀️
High stress raises cortisol levels, which can lead to increased fat storage. Find what helps you unwind and make it part of your routine.

If you feel like you’re doing the above or need help to better structure your nutrition & training routine to suit your lifestyle, comment INFO below and I’ll get in touch to assist you with your journey ❤️

11/11/2025

Do you struggle with cravings? 🍫

Find yourself reaching for something sweet right after a meal (even when you know you’re full)? 😅

Here’s what could actually be going on 👇

💧 1. Hydration
Dehydration can mimic hunger. When your body’s low on fluids, your brain can misread the signal as a craving, especially for salty or sugary foods.

✅ Try: Drinking a glass of water and waiting 10–15 minutes before snacking.

🥦 2. Fibre & Food Volume
Low-fibre meals digest quickly, meaning you’ll feel hungry again soon after.

Fibre slows digestion and expands in the stomach, sending fullness signals to the brain.

✅ Try: Including veggies, oats, legumes, or high-volume foods in each meal to stay satisfied longer.

🥑 3. Fat Intake
Healthy fats play a key role in regulating hormones like leptin, which controls satiety.
If your diet is too low in fat, your hunger cues can spike, leading to post-meal cravings.

✅ Try: Adding avocado, olive oil, nuts, or salmon to your meals for balanced fats.

🍗 4. Protein Intake
Protein is the most satiating macronutrient. It stabilises blood sugar and reduces the release of hunger hormone ghrelin, helping control appetite.

✅ Try: Including lean protein (chicken, eggs, Greek yoghurt, or tofu) in every meal.

Sometimes, cravings aren’t about “willpower”, they’re about what your body needs.

Try focusing on these above points over the next week and you’ll notice those sugar cravings significantly reduce.

06/11/2025

Want to support your health, recovery, and performance without overcomplicating things?

Here are my top 4 supplements I recommend for most people 👇

1️⃣ Fish Oil / Omega-3
Helps reduce inflammation, supports heart & brain health, and can improve joint function, especially helpful if you’re training hard or dealing with stiffness.

2️⃣ Magnesium
A go-to for better sleep, muscle recovery, and reducing cramps. It also supports stress management and energy production. It’s a true all-rounder for your nervous system.

3️⃣ Creatine
One of the most researched supplements out there. Helps improve strength, power output, and muscle mass. Plus, it supports cognitive function, so it’s not just for lifters.

4️⃣ Protein Powder
Ideal for hitting your daily protein target, especially if you struggle with whole food sources. Supports muscle repair, growth, satiety, and overall recovery.

Keep in mind, supplements are the cherry on top. Focus on consistent nutrition and training first before going to spend hundreds of dollars on unnecessary products.

Save this for your next supplement restock. Got questions? Drop them in the comments! ⬇️

05/11/2025

WIN 6 MONTHS OF PLATINUM COACHING – FREE! 🥳

Ready to finally take control of your body, health, and mindset?

We’re giving away 2 FREE spots on our most exclusive coaching program – valued at over $3,000 each!

Platinum Coaching is the ultimate high-touch experience:
✅Custom nutrition & training plans
✅Work 1:1 with a JCN Dietician
✅Weekly check-ins & accountability
✅Full access to our app, recipe e-books, education vault & more
✅Bloodwork analysis, supplement protocols & tailored support

This is your chance to work directly with our expert team – without paying a cent. 💸

HOW TO ENTER:
- Fill out the entry form (link in bio)
- Read the full giveaway terms, conditions & client deliverables
- Hit submit and keep your eyes peeled – winners announced soon!

Don’t miss out – apply now and step into your strongest chapter

Open worldwide. Winners Announced Monday 24th November.

04/11/2025

Pushing past failure? You're not, your simply finding a way to recruit motor units via rest or making it easier with a load drop. This isn't past failure but does add addition volume and accumulated fatigue. Pros and cons to adding both but that's a different video and depends on application

04/11/2025

New to the gym and not seeing the progress you expected? You might be making some of these beginner mistakes 👇

1️⃣ Lifting too heavy too soon
If your form is breaking down or you’re relying on momentum, the weight is too heavy.

Focus on control, proper technique, and progressive overload.

2️⃣ No structure to your training
Winging your workouts might feel fun, but it won’t get results.

Follow a structured plan designed to align with your goals, whether it’s fat loss, muscle gain, or strength.

3️⃣ Too much volume
More isn’t always better. Overloading your sessions with endless sets and reps can lead to burnout, injury, and stalled progress.

Quality over quantity always wins. This also includes your overall allocated time to rest and recovery for the week.

📲 Ready for real progress and a plan that works? Tap the link in our bio to get started with personalised coaching today!

03/11/2025

L- CARNITINE for fat loss? A quick summary and understanding of this popular but misunderstood supplement

03/11/2025

Confused about which protein powder is right for your goals? 🤔

Here’s Jake’s top 3 and when to use each one for the best results ⬇️

🥛 Whey Protein Isolate
Fast-digesting & high in essential amino acids (especially leucine. aka the muscle builder). Perfect post-workout or when you need a quick hit of protein.

🌱 Plant Protein
Ideal for those who are dairy-free, vegan, or have sensitive digestion. Often made from pea, rice, or h**p. Plant protein can be easier on the gut & still great for muscle recovery.

🍮 Casein Custard
Slow-digesting protein = perfect before bed or during longer gaps between meals. Keeps you full for longer and helps minimise late night snacking.

📈 Whether you’re building muscle, losing fat, or just trying to hit your daily protein target, there’s a powder for every goal.

Which option is your favourite?

Use code: JCN to save on all supplements!

02/11/2025

Resetting your Monday! If you have lost your way over the weekend this simple reset can help rebuild momentum with my 3 non-negotiable daily tip we use with clients

30/10/2025

Feeling overwhelmed at the supermarket while starting your health journey? 🛒

Stop finding complex, ingredient dense recipes online from influencers. I can promise you that it’s only going to stress you out. Once you are competent and consistent with the basics, then you can start to venture out and make some fancier meals.

Here’s your go to shopping list to make healthy eating simple and stress-free 👇

1️⃣ Lean Proteins
- Lean beef mince
- Chicken breast
- Turkey mince
- protein powder
- meat alternatives eg. Tofu/tempeh (certain brands preferred for nutritional values)

2️⃣ Smart Carbs
- Fruits 🍎
- Oats
- Wraps
- Rice
- Potatoes
- Rice cakes

3️⃣ Healthy Fats
- Avocados 🥑
- Nut butter
- Almonds or cashews
- Olive oil
- Light cheese

Keep it simple, stick to the basics, and remember: cook once, eat twice!
(unfortunately I said it backwards in this video😂)

You don’t need fancy superfoods or complicated recipes to make progress.

People often forget that the basics such as the ones I’ve mentioned here, can be made into literally +50 meal variations by simply swapping around your protein, carb and fat sources. This is exactly what we do with our JCN clients…

Each meal you are prescribed by a JCN nutritionists will give you ingredient alternatives WITH MEASUREMENTS already included, so you don’t have to think AT ALL.

Mastering the basics and keeping your nutrition simple is what builds long-term results.

We're giving you 2 WEEKS FOR FREE on our most popular ACCELERATE coaching service!That means you'll pay absolutely NOTHI...
23/10/2025

We're giving you 2 WEEKS FOR FREE on our most popular ACCELERATE coaching service!

That means you'll pay absolutely NOTHING for the first 2 weeks!

If you're ready to finish the year in your best shape yet, get started now with the link below!

Offer ends Sunday 09th November.

https://www.jcn.online/accelerate

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Lets get LIFETIME RESULTS by creating healthy LIFESTYLE HABITS!!