Creaqueens Part I: Female-Specific Creatine Supplementation Benefits

Creatine is one of the most well-researched supplements on the market. It has potential benefit for athletic performance, body composition and even cognitive function. It’s no surprise creatine is a hugely popular supplement. However, like most supplements, the majority of studies supporting its use are carried out only on males. Is creatine as effective for women?

The Hunger Scale & Appetite Awareness

As we have discussed in the litany of other posts on my blog, it is all too common for us to have no idea what’s going on with our hunger cues. The Hunger Scale is a commonly used tool by intuitive eating practitioners. I’m going to run through some of the uses and benefits ofContinue reading “The Hunger Scale & Appetite Awareness”

I Don’t Want Any Damn Vegetables: Increasing Vegetable Intake

Call me Todd Flanders, cos I don’t want any vegetables. For years I was adverse to vegetables, and have been known to still avoid a few (fuck u lettuce). Increasing fruit and vegetable intake is associated with a vast improvement in health outcomes[1]. How can you increase vegetable intake if you are a “picky” eater,Continue reading “I Don’t Want Any Damn Vegetables: Increasing Vegetable Intake”

PMS & Cravings: Straight to the Uterus?

The cost of being a menstruating female is ever increasing. You have to pay for sanitary products, suffer cramps like a champ and listen to male PT’s mansplain that it’s okay to be in pain during your period (arguably more painful than menstruating). In addition, some of us suffer from food cravings that can potentially hamper our goals. Thanks, universe.
We are going to run through what science says about pre-menstrual syndrome (PMS) and food cravings.

Mindful Eating for Thicks: Introduction

Mindful eating is a tool I like to use with my clients. However, it is often misconstrued and poorly understood (looking at you Instagram fitness sphere). Furthermore, it’s something I struggled to get on board with myself, until I started to look into the science behind it and apply it to my own diet.
As we are very much Team Evidence Based over here, we will be discussing some of the literature, and key concepts. I plan on doing a series of articles around this, so for today we’ll cover some of the basics, and the potential advantages of adopting a mindful approach to your diet.

Plant-Based Panacea: The BROAD Study

The BROAD (née Fraud) study is a perfect example of how misleading articles can get published, and how we an manipulate our findings to suit a narrative. Misleading, misrepresented and poorly designed studies are rampant, and unfortunately within the plant-based/vegan diet literature, it appears to be the more sensational the better.

Education in Review: Precision Nutrition Level 1

Precision Nutrition is the leading online coaching education masterhub. Chances are you’ve seen it on a few Instagram bios (guilty). With Level 1 coming around a couple of times a year, and the next intake opening in March, I thought I would run through my experience with it.

What Happens When You Take Pre-Workout Before A Game: The Role of Caffeine in Sports Performance

Caffeine forms the base of the fitfam food pyramid. It is also the blood type of all Instahuns (myself included). The great Irish philosopher Rob Lipsett once said: “that’s what happens before you take pre-workout before a game”. But what did the Lipman mean by this iconic statement? This article will run through the basics of caffeine and its role in sports and exercise nutrition.