LivingWell_Kelly

24/07/2026

Nitrates to improve your fight game?

Nitrates have been studied extensively for their possible benefits on sport performance.

Outcomes show:👇🏻👇🏻👇🏻

✅Improved blood flow - relaxing and widening blood vessels to deliver more oxygen and nutrients to working muscles!

✅Reduced oxygen cost - lowering the amount of oxygen we need during exercise, making us more efficient and reducing our to fatigue and exhaustion!

✅Improving muscle contractibility - improving how our muscles contract aiding power output and exercise economy!

🥬🫜Found naturally in leafy greens and beetroot, we can get nitrates from our diet! Foods that boost nitric oxide levels in the body can also be useful such as….

Watermelon 🍉 - providing a natural source of L-citulline (an amino acid which converts to L-arginine and increases nitric oxide)

Supplementation such as Beet It Shots can be an easy way to load your dose of nitrates before an event - such as consuming 600mg of nitrate 2-3hrs before a fight 🙏🏻

17/07/2026

Swipe 👉🏻 for 3 simple to make pre-training snack ideas 👀

Avocado Banana Bread ✅

Topped with Pistachio Spread but you could add any!

Super simple homemade bagels!

Ate warm with Jam & Butter 🤩

Energy balls/ cookies 🫶🏻

Can add seeds and nuts too 🙏🏻

Homemade usually just means less preservatives and more nutrients! It doesn’t mean processed is bad or wrong! Sometimes processed is best for athletes.. however, here’s just some simple ideas if you’re bored of squares bars 😁

16/07/2026

Which would you love to learn? Voiceover breakdown of the best one 🙏🏻

15/07/2026

Nutrition can be simple. It just requires a little effort for a little while before you understand what’s right for you!

09/07/2026

DO NOT DO THIS 🫠

One of the quickest ways to ruin a weight cut?
Overheating!!

Not only is overheating dangerous for the athlete and can lead to fatalities due to heat exhaustion/ heat stroke, but it’s also a fast way to slow your sweat.

📛HOW SWEATING WORKS:
When our core body temperature climbs above normal (roughly 37°C) our brain’s hypothalamus acts as a thermostat and sends signals to our sweat glands to initiate sweating.

The actual act of sweating doesn’t cool you down. But the ev***ration of the liquid does. When the sweat absorbs your body’s heat and ev***rates as v***r, it carries that heat away with it, effectively lowering your body temperature.

❌WHY YOU SHOULDN’T WEAR EXTRA:
Therefore, wearing extra layers such as a sauna suit in a sauna doesn’t make you sweat more, it actually prevents the ev***ration process and raising a core body temp further.

❌WHY EXERCISE IS DANGEROUS MID CUT:
Dehydration impairs our body’s ability to regulate heat. The more dehydrated we become, the more blood volume drops and blood thickens. This causes strain on our brain, heart, and kidneys.

The combination of dehydration and extreme heat is bad enough, without adding exercise on top, which adds severe strain on your cardiovascular and nervous system.

WHY WE STOP SWEATING:
‼️The body wants to survive... In an attempt to cool us down and to preserve vital organ function, the brain prioritises conserving internal fluids over cooling the body, effectively shutting off sweat production!

04/07/2026

Making weight in China 😅

Here are a few things we did to make sure everything ran smoothly! The main thing that most nutritionists and athletes forget to factor in - STRESS!

Reducing stress with a plan makes everything easier, even if it’s still not perfect ✅

01/07/2026

Heavyweight to Lightheavy - 24.6kg ✅

And made light work of it!

Grafted everyday, improving in every area he could. Not a single complaint, just a true fighter 🔥

I loved playing a little part in the process 🙏🏻
And Thankyou to for help with the final week in San Diego, ensuring AB had the meals he needed for both the weight cut and the refuel.

26/06/2026

24/06/2026

Ni****ne..

A stimulant drug used by billions around the world.. but almost 70% of those using ni****ne admit they would quit if they could?

So what are the potential pros, do they help performance and are the dangers worth it?

Although research shows enhanced cognitive function and increased feelings of wellness whilst using ni****ne (hence why so many people use the drug), it also shows the harm that ni****ne can do!

Ni****ne is highly addictive due to its ability to increase dopamine whilst decreases GABA - accelerating dopamine further whilst almost removing the breaks, making you crave more.

Cognitive enhancement is not always the case and is short lived, whilst physical benefits have not been proven for sports performance.

Smoking, va**ng, chewing and other forms of administration cause harm to every cell in our body and definitely do not help sporting performance.

🏋🏻‍♂️ Exercise is a great way to naturally increase dopamine levels (feelings of motivation and happiness)!

🧠To boost your Acetylcholine levels naturally (for better focus and attention), increase your intake of Choline via a diet including eggs and meat or take a Alpha-GPC supplement 🍳🥩

If you currently use ni****ne, let me know if you find that the positives out-way the negatives? 🙏🏻