Taking part in HYROX London this weekend?
Liam and Tom as they give us a definite breakdown of what to do this week leading up the race, with key action points for race day and areas to focus on post competition.
Tom draws on his previous HYROX experiences as a podium athlete and competition athletes to ensure you go into the event fully prepared!
Chloe interviews sports educator and running coach Irene Clark who specializes in working with peri and post menopausal women. We cover the adaptations to make to your training and diet during this time, how to help alleviate symptoms, the importance of rest, and how to keep on top of your health during this time.
Tom Bliss & Courtney Pruce set up the Ultimate You in lockdown. It has now helped thousands on people be better versions of themselves. They have recently moved to Bali and moved fully online. This episode covers
- The struggles of running your own business
- Why outsourcing nutrition has been a game changer
- There's no such thing as balance!
- Navigating injuries and training
- And just a bloody good chat!
In this episode coaches Liam and Luke dive into everything you need to know about post workout nutrition
They tackle timings, type of food to go for, and supplements along with walking you through exactly how to approach it so you're never left wondering what to have post workout!
Harriet and Chloe have an open discussion about diet culture and how this has impacted our and our clients' relationship with food.
We discuss why we fall into disordered eating habits, discuss our own experiences and cover some action points which can help to improve your relationship with food, and how to reach out if this is something you are struggling with.
Liam covers the 5 key lessons he has taken from the first 50 episodes of the pH Nutrition podcast.
- Simple isn’t easy
- Most of the time we just need to reminded
- People that are successful have very similar habits
- Change is the only constant
- The healthier you are the more adaptation you can handle
Thank you so much for supporting the podcast and here's to the next 50!
Luke and Liam are back with another research review, this time diving into a paper entitled:
"How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution" by Schoenfeld and Aragon (2015)
Listen through to hear Luke and Liam give their thoughts on this study, and breakdown just how much protein you should be having at each feed!
This is the Sixth of a series of research reviews that will be published each month.
Luke and Liam are back with another research review, this time diving into a paper entitled:
"Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time?" by Campbell Et al (2020)
Listen through to hear Luke and Liam give their thoughts on this study, including the practical applications for how to approach a body recomposition target with your own nutrition!
This is the fifth of a series of research reviews that will be published each month
In this episode Liam, and Luke, answer some of your questions, including:
Luke and Liam are back with another research review, this time diving into a paper entitled:
"Continuous versus Intermittent Dieting for Fat Loss and Fat-Free Mass Retention in Resistance-trained Adults: The ICECAP Trial" By Jackson Peos et al. (2021)
Listen through to hear Luke and Liam give their thoughts on this study, including the practical applications for when you're attacking a fat loss plan!
In this episode coaches Tom and Liam dive into everything you need to know about Intra workout nutrition!
They tackle timings, type of food to go for, and supplements along with walking you through exactly how to approach it so you're never underfuelling a workout again!
In this episode coaches Liam and Luke dive into everything you need to know about pre workout nutrition!
They tackle timings, type of food to go for, and supplements along with walking you through exactly how to approach it so you're never left chasing your nutrition again.
In this episode Liam, and Luke, answer some of your questions, including:
In this episode Chloe and Loz cover the common mistakes made when coming out of a fat loss phase!
-Why you should avoid the post diet blow out
-Why its important to make small changes at a time
-Why its important to keep data
-Having a new goal and how to move forward post diet phase!
In this episode Liam and Harriet cover
- The one thing you should be doing now to help your Open performance
- What supplements to take
- How to manage your week to ensure you are feeling fresh on the day
- What do eat before the workout
- Should you change your nutrition for different workouts
- What do to if you are repeating
- How to manage fatigue
Hope you enjoy and good luck!.
In the next pod of our fat loss series, coaches Chloe and Luke dive into whether or not you have to choose between far loss and performance.
They touch on common mistakes people make when attacking fat loss that lead to big drops in performance, how to sustainably carry out a fat loss phase to limit any performance issues, and how to periodise your nutrition across a longer time period to make sure you can have both!
Luke, Liam, and Tom are back for another research review! In this episode they dive into a recent paper looking at how effective it is to acquire certain performance enhancing nutrients from food!
The paper in question is titled "Effect of food sources of nitrate, polyphenols, L-arginine and L-citrulline on endurance exercise performance: a systematic review and meta-analysis of randomised controlled trials" By d'Unioneville et al (2021)
This is a meta analysis that dives into just how efficient it is to get these nutrients from food sources and poses questions on if you can take a food first approach as opposed to looking into supplementation!
Listen through to hear Luke, Liam and Tom give their thoughts on this.
This is the third of a series of research reviews that will be published each month. If you've seen a study you want us to take a look at then send it over on our website here
Fat loss is one topic that creates endless discussion. Liam, Becs and Harriet are here to break down why we get confused and what we can do about it.
Some reasons people get confused
Common mistakes we discuss
99% of the time it isn’t genetics or hormones. It is a lack of honesty and consistency.
In this episode Liam, and Luke, answer some of your questions, including:
Happy New Year and welcome back to the pH Nutrition podcast, in this one Coach Luke and Coach Chloe dive into a little bit of the physiology of fat loss!
This is an intro episode to a fat loss series we've got coming up in January! 4 episodes all dedicated towards removing some of the confusion around fat loss and helping you if you're attacking one in the new year!
We hope you find it useful!
Christmas is coming and in this episode Liam, Chloe, and Luke talk all about how to navigate your nutrition through the festive period!
They offer real practical advice on what to do to maintain your progress into the new year without sacrificing quality time with with family and friends.
We know the holidays can be a tough time of year from a nutrition point of view but it can be enjoyed and progress can be made, just listen to find out how!
Owen Hutchins is the owner of MyVitalMetrics, a human performance lab in London. They are our testing partners and offer some incredible tests for everyone to gain insight into their health and performance. In this episode we cover
- What is a DEXA scan
- What data can you get from this beyond body fat levels
- How to reduce visceral fat
- What is a VO2 max test and RMR test.
- Fuel utilisation test. Finding out where you burn fats and carbs
- Who should be using these
- Applying these tests in the real world
- Blood testing and muscle oxygen testing
Owen explains everything in such a great way, making things easy to understand. If you are keen to get tested we have a code for 10% off - PHNUTRITION10
Luke and Liam are back for another research review! In this episode they dive into a recent paper looking to quantify the dietary practices of CrossFitters
The paper in question is titled "Dietary practices and supplement use among CrossFit® participants" By Brisebois et al (2022)
This is a huge study that provides some insights into the current state of nutrition within CrossFit, it's a promising study that suggests CrossFitters have made some leaps in their nutritional understanding but there is always more to learn!
Listen through to hear Luke and Liam give their thoughts on this.
The term high performance is commonly used to describe athletes but are we all capable of this? Liam and Adam the owner of ZAAG supplements dive into -
- High Performers vs High Performance is their a difference?
- What do High Performers do that people looking for High Performance don’t do?
- Where do we see high performers away from athletes?
- What are the essential nutrition non-negotiables for high performance?
Lots of stories, take aways and insight from this podcast that can be applied to your current lifestyle. Enjoy
In this episode coaches Luke, and Tom discuss the importance of fuelling right for double training days! We cover
In this episode, Liam chats to Coach Tom, who earlier this year recorded a 1000lb powerlifting total and completed a sub 5 hour 50km run in the same weekend.
We dive into 5 key takeaways from Tom’s test of physical fitness and the power of setting performance based goals!
In this episode Liam, and Luke, answer some of your questions, including:
If you want to submit a question for our next Q+A then you can do so either on our instagram at @ph_nutrition or on our website using the link above.
Dr Nicky Keay is an exercise endocrinologist who specialises in supporting female athletes with low energy availability.
In today's episode, Nicky and Harriet discuss all things related to female health and performance including the role and influence of female hormones and how we can harness them to optimise health and performance.
They also discuss the consequences of low energy availability and relative energy deficiency in sports, highlighting common signs and symptoms to look out for.
Finally, they round up the episode by providing some valuable tips and guidance for preventing and managing LEA and RED-S and where you can seek help.
For more information on how you can work with Nicky, please visit the links listed!
Luke and Liam are back for another research review! In this episode they dive into a recent paper looking into the impact that a pre sleep protein feed can have on recovery.
The paper in question is titled "Pre-sleep protein supplementation after an acute bout of evening resistance exercise does not improve next day performance or recovery in resistance trained men" By Ormsbee et al (2022)
This is an "interesting" study for sure that provides some insights but just how relevant to the real world is it?!
Listen through to hear Luke and Liam give their thoughts on this.
In this episode coaches Chloe, Luke, and Liam discuss the importance of fuelling for training during the evening.
Enjoy!
In this episode, Luke drops by to give you an update on everything that's going on at pH nutrition and what's going on with the coaches!
The business has some exciting developments with an app on the way, and the coaches are busy with a new baby, new gyms, new challenges and more.
We'll leave you to guess who's having what! Or listen to the pod to find out of course!
In this episode Liam is joined by personal trainer Tom Lowe and Adam Thompson the owner of ZAAG supplements. The conversation is based on how to support people through making changes in their lives but dives into a lot more!
- Learn about some of the gut health issues Tom and Liam had and how they fixed them.
- Why you are getting goal setting wrong and how to do it better
- The supplement cupboard you have at home and what a waste of money this is!
- Using WHOOP and tracking your recovery
- Emailing your future self
- Why people often do more stuff when they are 29,39 and 49
Hope you enjoy!
Listen in to find out why the 6 week fat loss program is our MOST successful plan! Liam and Tom walk through
If you are interested click this link to secure your spot now!
Liam is joined by Kat Suchet the founder of Hatch Athletic and AJ, a coach at pH Nutrition to talk all things pregnancy and post natal nutrition and training. Kat has built an incredible online platform for women wanting to get back to training after having children. AJ has been a coach at pH Nutrition for a number of years and has developed the entire nutrition program for The Hatch RX+ program.
This episode is going to be so helpful if do CrossFit or functional fitness and are either pregnant or post partum. Tonnes of incredible insight from Kat and AJ with lots of fantastic take homes.
Luke and Liam are back for another research review! In this episode they dive into a recent paper looking into the impact betaine supplementation has on muscular endurance and the endocrine system.
The paper in question is titled "Effects of short-term betaine supplementation on muscle endurance and indices of endocrine function following acute high-intensity resistance exercise in young athletes" By Arazi et al (2022)
This is a relatively simple study but provides some promising results for betaine use, BUT is it truly the next creatine?!
"You're not an athlete, you're an accountant who trains hard!"
On this episode Liam, Luke, Chloe, and Harriet dive deep into the issues with people training like athletes!
The team discuss common mistakes we see when people are hitting training a little too hard, before diving into how to appropriately periodise your training, nutrition, and life to get the most out of each.
In this episode Liam, Luke, and Tom answer some of your questions, including:
In this episode coaches Luke, Liam, and Loz discuss the importance of fuelling for training during the day.
This covers any training from 11.30am - 2/3pm.
We talk through when and how should we be getting fuel in for daytime training and actually what kind of foods should we be having?
Steve Grant is a nutritionist and functional medicine practitioner with a wealth of experience. He has worked with thousands of clients and has multiple businesses within the nutrition world. In this episode we talk through -
- Oversimplification of nutrition
- Key things that contribute to poor gut health
- At home blood and microbiome testing - should you use it?
- How to coach movie starts and stunt actors
- How he formulated the supplements for his PFORM brand
Some really amazing takeaways in this one! Enjoy!
In this episode, Luke and Liam dive into a recent paper that published some pretty shocking results!
The paper in question is entitled: "The Effect Of A Fruit-Rich Diet On Liver Biomarkers, Insulin Resistance, And Lipid Profile In Patients With Non-Alcoholic Fatty Liver Disease: A Randomized Clinical Trial" by Alami et al (2022)
The researchers split participants into two groups! A high fruit group (consuming more than 4 "servings" per day) and a low fruit group (consuming less than 2 "servings" per day). Across 6 months they found that the low fruit group lost an average of 6kgs while the high fruit group gained an average of 7kgs!
These are shocking results but is everything as it seems?!
Luke and Liam dive into the minutiae of the study, identify some potential "bad science" and put it all into context within the wider research around fruit consumption.
Spoiler alert, don't give up your apples and berries just yet!
In this episode coaches Chloe, Tom and Loz discuss the importance of fuelling for an early morning training session.
When and how should we be getting fuel in for training first thing, and what kind of foods should we be having? What kind of supplements should we consider? And how do we all feel about training fasted?
Liam is joined by Tryon Hatch - the owner of Motley Crew CrossFit in South Africa. In this episode we cover
- The journey of expanding to 4 gyms
- Creating a culture not community
- Why using your own experiences may not help your members
- Why simple is hard
- Snatching 130kg!
- Challenges offering nutrition to all members
- Ty's pathway to a hybrid carnivore diet
- Where to find good info on the internet
Coach Tom is chatting with Joe Welstead. He is a dad, an entrepreneur and a former professional swimmer.
He likes to connect dots, make things happen, and get people to smile more. That's why he co-founded Motion Nutrition, an award winning supplement brand that exists to help you stress less, sleep deeper and live happier.
Check it out and let us know what you think!
In this episode Liam, Luke, and Tom answer some of your questions, including:
In this episode, Luke and Liam take a deep dive into the topic of hard gainers!
They tackle what it really means to be a hard gainer and if they truly exist, before diving into some of the mechanisms behind muscle growth and how nutrition plays a role.
Then they offer a tonne of practical advice that you can implement in your diet to help pack on those pounds!
In this episode, Coach Chloe talks to Bethany Robinson about body acceptance and using her social media platforms to promote a positive relationship with body image, training and nutrition for females.
Chloe and Beth cover how our relationship with our bodies' can be impacted by what we see on social media, the importance of eating enough food to fuel training, and allowing yourself to eat certain 'off limits' foods.
Adam Thompson, founder and CEO of ZAAG is with Liam talking about the creation and development of Zaag, a unique formulation of vitamins, minerals and adaptogens designed to support through periods of change
Adam is bringing an innovative approach to daily supplements! This episode dives into why your multi vit may be rubbish, dealing with stress, when people are likely to go through periods of change, how ZAAG can help you to lower youre resting heart rate and HRV, using it with whoop data and so much more! Adam is a wealth of knowledge so tune in!
Coaches Luke, Loz, and Chloe dive into some of the questions you've asked us! Questions on this episode included, is there such thing as too much of a deficit?! How do you stay on plan when you're out and about and life get's in the way?! And how do you start a career in performance nutrition?!
This is the first of many listener Q+A's we'll be doing down the line so if you've got a question for us then head over to either our website or our instagram to ask us!
Is our Government being lazy or is this a step in the right direction? Join the pH Nutrition Coaches as they discuss their opinions and perspectives on the Government’s new law making calories mandatory on menu's across the UK.
This topic has gained a lot of attention on social media and within the public eye and we’ve got a lot to say about it too! In this episode, Harriet, Chloe, Becs and Tom cover a variety of topics including the pros and the cons of the law, clients opinions and challenges and how they have dealt with this as nutritionists.
The episode is wrapped up with the coaches voicing what they feel the government could have done better in tackling obesity as a public health problem.
Coaches Tom and Chloe discuss their top 10 tips when travelling abroad. Holidays aren't not a time to track your calorie or stress about your nutrition, but here are a few tips to help you address a few common issues we see.
In this episode Harriet and Chloe discuss the issues of pseudo-scientists, unqualified 'experts' and 'nutri-nonsense' available online, including on social media platforms and so-called 'health' documentaries. Harriet opens up about some of the traps she fell into before studying nutrition and Chloe relays a story about a client who was given some potentially dangerous advice from an unqualified individual. After discussing some common nutrition myths, Harriet and Chloe provide some practical tips on how and where to stay informed with the correct nutritional information and red flags to look out for when it comes to ‘nutri-nonsense'.
Liam chats to coach Chloe and Rob Stubbs about their experiences in getting lean for bodybuilding shows! They discuss the impact that competition prep had on their day to day life, training, and relationship with food. What is the true reality of getting lean enough to be on stage, and why is reaching that kind of condition not a lifestyle goal?
In this episode Luke and Liam dive into the world of periodised nutrition.
They talk about their experiences working with athletes and how they periodise nutrition with those at the top of their game before chatting a little more about the lessons that we can all takeaway from this and apply to our own lives.
You might already be periodising your nutrition but here you'll learn how to streamline it and do it just that little more effectively.
Coaches Chloe and Tom discuss their own experience within their time in the fitness and nutrition space. What prompted them both to run marathons? What did lessons did they learn? How has this changed they way they approach their own training? What learning can be found from stepping outside your comfort zone and ultimately how does this change our outlooks as coaches.... listen in to find out!
Today Coach Luke is Joined by one half of the infamous Lean Machines. Mr Leon Bustin. Leon is a man who has recently made a foray into the wonderful world of Ultra Endurance! He not only completed his first multi day ultramarathon with the 250km epic from UltraX in Sri Lanka, but he also managed to place 3rd overall!
Here, Luke and Leon unpack just why exactly anyone would want to get into that world and once they're in that world how they can succeed through controlling what they can and rolling with the punches. We dive into the mental prep, the physical prep and of course the nutritional strategies used to not just carry Leon through but for him to absolutely smash it.
We know that sleep is important but actually HOW do you get better sleep?
Tom and Liam go through how to build a good sleep routine, how to fall asleep faster, nutrition for sleep and why you should be in the 9pm club. If you know sleep is one area you need to improve then take a listen to this episode.
After working with over 7000 clients we have seen the same mistakes rear their heads again and again. In the episode Tom, Chloe and Liam cover 6 reasons why you may not be losing weight. We cover real world experiences from our clients and talk through our own struggles with managing weight.
We aren't here to just point the finger and say "get in a calorie deficit!" Join us to see if any of these can help you make progress with your fat loss journey.