how I got results

Since the beginning of 2023 I have lost 6kg and changed the shape of my body. I now have 16% body fat and a metabolic age of 26 (spoiler, I’m 41, so as you can imagine this score in particular is very satisfying :)

These are the key things that have helped me get these results:

1) Eating 30-50g protein at each meal. Having a high daily protein target is a game changer. (Aiming for at least 2 x ideal body weight in grams of protein). For me, this also included adding red meat back into my diet.

2) Learning how to count and track calories including learning the macronutrients of the meals I eat most often. Finding what I like and what works for my goals and then eating the same things regularly.

3) Strength/resistance training 3-4x per week. Working with progressive overload so lifting a little heavier each week. Important for building muscle, changing body shape as well as overall metabolic health. But this also had an important mindset shift - to caring more about the weight on the bar vs the weight on the scale.

4) Changing my mindset also towards food, thinking about it as 80% fuel, 20% fun. Being more mindful of eating nutritious whole foods most of the time, but not denying myself things. No more need for bingey “cheat days”.

5) Supplementing with a good quality protein shake, 3g creatine and collagen peptides daily.

6) Walking everywhere - over 12k steps per day. Generally being more aware of continuous movement throughout the day.

Implementing these six things has changed my life. If you want to find out more about how we could make this work for you please get in touch, I’d love to help you.