Blog · Nutrition
Nutrition coaching, explained
Macros, tracking and what a nutrition coach actually does — straightforward guidance without the fad-diet noise.
6 min read
Is Intermittent Fasting Worth It? What the Evidence Actually Shows
Intermittent fasting isn't magic and it isn't useless either. Here's what it actually does, who it tends to help, and where the hype outruns the evidence.
6 min read
Meal Prep for Beginners: A Simple Way to Start
Meal prep doesn't have to mean identical containers of chicken and rice for five days straight. Here's a simpler, more sustainable way to start.
5 min read
How Much Protein Do You Actually Need to Lose Weight?
Protein is the macro that matters most during a diet, but the right amount is a range, not a single magic number. Here's how to find yours.
6 min read
Macro Tracking for Beginners: A Simple Way to Start
Macro tracking sounds complicated until someone breaks it down simply. Here's a beginner-friendly starting point that doesn't require weighing every almond.
5 min read
What Does a Nutrition Coach Actually Do? (And Do You Need One)
"Nutrition coach" gets used loosely. Here's a clear, honest breakdown of what the role actually involves and who tends to get the most out of it.
5 min read
How to Eat Out Without Ruining Your Diet
One meal out doesn't ruin progress, but a bad ordering habit repeated weekly can. Here's how to eat out and stay on track at the same time.
5 min read
What to Eat Before and After a Workout
Pre and post workout meals matter less than the internet suggests, but getting them roughly right makes training feel better. Here is the simple version.
6 min read
Which Supplements Are Actually Worth It?
Most of the supplement aisle does nothing. A short list has genuine evidence behind it. Here is the honest split.
6 min read
Why Am I Always Hungry on a Diet?
Being hungry all the time is not a price you have to pay for fat loss. Usually it points at something specific and fixable.
6 min read
High Protein Foods in South Africa on a Budget
Hitting a protein target in South Africa does not need imported powders. Here is what is cheap, available and actually high in protein.
5 min read
How to Eat Well at a Braai Without Being That Person
A braai is not the problem. Here is how to enjoy one and stay on track, without bringing a salad and a lecture.
5 min read
Is Biltong Actually a Good Protein Snack?
Biltong gets treated as the perfect high protein snack. Mostly deserved, with two caveats worth knowing about.
6 min read
How to Get Through December Without Undoing Your Year
Six weeks of December can undo nine months of work, or cost you almost nothing. The difference is a plan made in October.
5 min read
Is Pap Bad for Weight Loss?
Pap gets blamed for a lot. The honest answer is that it is a carbohydrate like any other, and the portion matters more than the food.
5 min read
Hydration for Training Through a South African Summer
Summer is coming and most people get hydration wrong in both directions. Here is what actually matters when it is hot.
8 min read
How to Fuel a Marathon: Carbs, Gels and Real Food
Hitting the wall is usually a fuelling problem, not a fitness problem. Here is how to carb load, what to eat on race morning and how much to take in on the run.
7 min read
How Much Protein Do Runners Need?
Runners often think of carbs first and protein last. Here is how much protein you actually need, how to spread it through the day and where to get it.
Want this coached, not just read?
Practical nutrition guidance built around your food preferences, schedule and goals — not a rigid meal plan you'll abandon in two weeks.