PHF Nutrition Consultancy

29/07/2026

Setting the standards in the nutrition industry 🫡

28/07/2026

Meal Plans/WeightLoss/Coaching/Relationship With Food

25/07/2026

This is a conversation we need to have, especially with what I’m seeing out there.

There’s a crucial difference between supporting a client who is legitimately using weight-management medication and a coach who’s sourcing, supplying, or even recommending that medication themselves.

A good coach can absolutely help someone alongside medical treatment.

That’s within our wheelhouse.

But here’s what a coach should never be doing…

Buying unapproved peptides.

Holding stock or selling injections.

Recommending doses.

Making access to medication part of their coaching package.

Let’s be very clear…

Substances like Retatrutide are currently unlicensed investigational medicines in the UK.

The MHRA is actively taking enforcement action against the supply of unlicensed weight-loss medications.

UK rules also prevent unlicensed medicines and prescription only treatments from being marketed to the public.

This isn’t just a guideline…

It’s the law.

This isn’t about being “anti-medication.”

I’m currently working with clients who are using GLP-1s.

Properly sourced weight-management medication, whether via NHS prescription or a reputable private medical provider, can be a legitimate part of healthcare for some.

This is about scope, competence, and client safety.

Medication needs to come through an appropriately regulated clinical pathway.

Meaning a qualified medical professional who can assess suitability, contraindications, dosing, side effects, and provide proper medical follow-up.

My take is simple…

Coaches should coach.

Prescribers should prescribe.

Suppliers should be legally authorised to supply.

Raising this boundary isn’t attacking the coaching industry.

It’s about protecting clients, upholding professional standards, and ensuring everyone gets the right support from the right expert.

Your health and safety come first.

And sometimes the ethics in this industry, and the care for clients, absolutely disgust me 🚮

21/07/2026

I get asked this a lot, especially by women in their 30’s,40’s and 50’s.

First up, creatine isn’t just a men’s gym supplement.

Creatine helps your body produce energy for short, intense efforts.

Think lifting weights, sprints, those tough sets where you need power and quick recovery.

From an evidence-based perspective, creatine monohydrate is one of the most researched supplements.

It’s got serious backing.

For women, the strongest benefits are likely the following…

Improved strength.

Better high-intensity training performance.

Supporting lean muscle when combined with resistance training.

Potentially supporting muscle function as we age.

But, let’s be crystal clear on what it does not do…

It does not balance hormones, fix menopause, or directly burn body fat.

For perimenopause and menopause, creatine can be useful because these stages of life make preserving muscle, strength, training quality, and recovery even more important.

That doesn’t make it magic.

It just makes it a potentially useful tool once your foundations of resistance training, nutrition, and sleep are solid.

And for fat loss?

Creatine won’t cause fat loss on its own.

But if it helps you train harder, maintain muscle, progress in the gym, and recover better, it can absolutely support body composition.

This alongside energy deficits, enough protein, steps, sleep, and consistency.

A sensible dose is usually around 3-5g of creatine monohydrate per day.

There’s no need to cycle it, and timing doesn’t really matter.

Just take it consistently.

One thing to note…

The scale might go up slightly at first.

That’s because creatine can increase water stored inside the muscle.

That is not fat gain, so don’t panic.

For women who resistance train, especially in midlife and beyond, creatine is one of the few supplements I’d actually consider.

It’s not essential, and it’s not magic.

But it’s evidence-based, affordable, and genuinely useful.

Drop me a DM if you have any questions 🙂

19/07/2026

Eight foods that will completely transform a woman’s body in two weeks?

I got sent this post from a client last week…

And in true PHF fashion, I was super keen to myth bust it.

So here’s a quick evidence-based breakdown from yours truly…

1) Avocado is nutritious, but it cannot selectively grow your glutes or shrink your waist.

A meta-analysis found no significant effect of avocado intake on body weight, body fat or visceral fat.

2) Turmeric contains curcumin, but research using concentrated supplements cannot be used to promise that adding turmeric to your dinner will eliminate inflammation or make your skin glow.

3/4) There is no convincing evidence that blueberries rapidly clear acne or that coconut water flattens your stomach.

5) Ginger probably has the strongest evidence on this list.

Meta-analyses suggest standardised ginger preparations may reduce primary period pain, although the quality of the studies and safety reporting have limitations.

That is very different from guaranteeing that eating ginger will fix your cramps.

6) Chia seeds provide fibre and may support bowel regularity, but do not flush out toxins.

7) Pumpkin seeds for sleep and relaxation?

Pumpkin seeds contain nutrients involved in sleep regulation, but containing a nutrient is not the same as producing a clinically meaningful sleep benefit.

8 Kiwi also has some promising early research around sleep, but the evidence is limited.

It certainly doesn’t prove that everyone will wake up feeling refreshed after eating it for two weeks.

These are mostly nutritious foods.

The problem isn’t the food.

The problem is the made-up certainty, the dramatic timeframe and the promise that one ingredient can completely transform your body.

Nutrition works through your overall consistency with your dietary pattern.

The claims that these foods change a woman’s body in just two weeks?

Well, it’s just a ridiculously overblown post that can go straight in the bin for me 🚮

More overhyped clickbait 🫠

18/07/2026

16/07/2026

13/07/2026

12/07/2026

Over the last week, I’ve shared a lot about how we coach here at PHF.

We’ve talked about why fat loss feels harder than it used to.

Why so many people end up stuck on the diet cycle.

Why generic meal plans rarely work in the real world.

And why our coaching looks very different from what most people have experienced before.

If you’ve read those posts and found yourself quietly thinking…

“That’s me.”

Then maybe it’s time we had a conversation.

During July, we’ll be welcoming two new clients into the PHF Nutrition Consultancy.

Not because we’re running some big sales launch.

And not because we’re trying to fill as many spaces as possible.

Quite the opposite.

We deliberately keep our client numbers capped because the level of coaching we deliver simply isn’t possible any other way.

Our clients don’t get a PDF, a Facebook group and a “good luck.”

They work directly with me.

They receive evidence-based nutrition coaching, daily support, frameworks built around their real life, and a level of accountability that genuinely changes the way they think about food.

Because this isn’t just another nutrition programme.

It’s a consultancy.

If you’re looking for quick fixes or magic solutions, we’re probably not the right fit.

But if you’re ready to step away from the diet cycle, understand your nutrition properly, and work with someone who’ll coach you through the realities of everyday life…

I’d love to hear from you.

Send me a message and let’s have a conversation.

If we’re the right fit, brilliant.

If we’re not, I’ll happily point you in the right direction 🙂

11/07/2026

Losing weight and keeping it off are not the same skill.

And that is where the diet industry lets so many people down.

Most diets teach you how to survive a short period of restriction.

Cut calories, remove carbs, say no to everything, watch the scales fall, and white-knuckle it until you reach the end.

But then what?

Nobody teaches you how to live in the body you have worked so hard to create.

So the diet finishes, the old way of eating returns, food volume increases, carbs come back in, and the scales move upwards.

Some of that early increase can be water, glycogen, and more food sitting within the digestive system.

But when you don’t understand that, panic sets in.

You think you’ve ruined everything…

So you restrict again, and straight back into the diet cycle you go.

We’re now seeing another version of this conversation around GLP-1 medications.

They can be powerful tools for the right person, but when the medication stops, many people find maintaining the loss incredibly difficult.

That isn’t because they’re weak.

And it doesn’t mean the medication “failed.”

It means losing weight never automatically teaches you how to maintain it.

Maintenance needs its own framework.

Your body is smaller and your nutritional needs have changed.

Activity, protein, fibre, and overall energy intake still need managing, but not through another miserable crash diet.

This is why our work at PHF doesn’t finish when somebody reaches a target weight.

Throughout the process, we teach our clients what is actually driving their progress.

We help them understand the scales instead of fearing them.

And once fat loss is complete, we build a new framework around maintaining that result in real life.

Because the goal isn’t simply to lose weight.

It is to stop needing to lose the same weight again and again.

That is how you begin to break the diet cycle properly.

We have two spaces to work with us closely inside the consultancy this month.

If you’re sick of the diet cycle and want to do this properly…

Drop me a DM and let’s talk 🙂