Foundations Of Evidence-Based Nutrition

11 Modules 62 Lessons


Discover everything you need to know about evidence-based nutrition, so you can manage your diet effectively, whatever the goal.

Here's What's In Store

6 Lessons

Everything You Need To Know About Calories And Energy Balance

Calories and energy balance are the foundations of nutrition. Understanding these concepts, helps unlock a new level of freedom and a more healthy relationship with food, while achieving your goals at the same time.

The Basics Of Energy Balance

In this lesson, you'll discover the basic concepts of energy balance that will help you begin to make progress towards your goals.

What Makes Up Energy In?

Now that you understand the basics of energy balance, it's time to delve deeper into the 'calories in' part of the equation.

What Makes Up Energy Out?

Understanding energy out is arguably more complex than energy in. Watch this lesson for a breakdown of all the component parts you need to be aware of.

How To Read A Food Label

There's a ton of information on a food label. Some of it's useful. Some of it you don't need to worry about too much. Here's how to tell the difference.

How Many Calories Do I Need Every Day?

Calories are the start point for your journey to a leaner, healthier life. In this video, you'll discover exactly how to calculate how many calories you need. Trust me, it's easier than you think.

How Long Will It Take To Lose The Weight?

It's the $64 Million Dollar question. How long will it take you to achieve your fat loss goal? The good news is you can work it out mathematically. Here's how.

7 Lessons

Understanding Protein For Health, Fat Loss, And Building Muscle

Protein is am important, and often confusing, aspect of nutrition. In this module, you'll learn everything you need to know about protein, regardless of your goal.

Why Is Protein So Important, Anyway?

You might have heard that a high protein diet is important. But why? Why should you care about focusing on anything beyond calories? This lesson answers all of those questions, and more.

How Much Protein Should You Have?

The amount of protein you need in your diet largely depends on your goal. Let's dive into this in more detail, so you can figure out how much protein you should consume each day.

Busting Common Protein Myths

There are a number of myths about protein that might confuse you and leave you wondering what's right and wrong. In this lesson, you'll discover the truth AND the science to support it.

How To Get More Protein In Your Diet

If consuming a high protein diet is not something you're used to, it can feel difficult to reach your targets. In this lesson, I'll give you practical solutions to take that headache away.

Protein Considerations For Maximal Muscle Gain

So you want to build muscle? Good decision. Protein is an important aspect of the process and in this lesson, you'll find out how to optimally set up your diet for maximum gains.

What About Pre And Post Workout Protein? Does It Matter?

In this lesson, you'll be delving into the specifics of pre and post workout protein, including what's important and what's not.

Understanding Amino Acids For Muscle Gain

When it comes to protein, there's some technical detail you don't really need to know in order to achieve great results. But if you're interested in knowing more, this one is for you.

11 Lessons

The Role Of Carbohydrates In Health And Performance

If you think carbs are the devil and should be avoided at all costs, you might need to rethink your approach. Carbs can contribute significantly to optimal health and performance in the gym.

The Important Things You Should Know About Carbs

Time to start at square one and make sure you've got the basics of carbohydrates covered. Once you've got this nailed, you can dive into the detail.

How Much Carbohydrate Do You Need?

Relative to your goal, how much carbohydrate do you need. Whether your goal is to lose body fat, build muscle, or simply optimise your health, you'll find all you need to know, right here.

Does Carb Timing Matter For Fat Loss?

Many myths exist around carbohydrate timing. The notion you'll get fat if you eat carbs after 6pm has been around since the dawn of time. So let's set the record straight.

I’ve Heard About Carb Cycling, Should I Bother?

Carb cycling is an approach to consuming carbohydrate that many believe will increase your rate of fat loss and improve performance in the gym. But what's the real truth?

Carbs And Digestive Health. Practical Tips For Gut Health

Gut health is a topic the gurus have taken to extremes. Extolling the benefits of certain diets and supplements to repair your leaky gut and optimise digestion. Bt what do you really need to know?

Are High GI Carbs Bad And Low GI Carbs Good?

High GI carbs get a lot of bad press. Consequently, you might be avoiding them at all costs. But is eliminating them from your diet necessary, or is there a more balanced approach to adopt?

Should You Exclude Fibre Calories When Tracking?

You don't absorb all of the calories you consume. So does that mean you shouldn't track the fibre content of your foods? Or is it simply another headache you don't need?

Does Insulin Stop You Burning Fat?

Low carb diet zealots will shout from the rooftops that carbs spike insulin levels and directly cause the fat burning process to stop. As you might have guessed, things aren't quite so simple.

Is Sugar As Addictive As Cocaine And Heroin?

Is sugar the root cause of your inability to lose body fat? Are those white granules as addictive as Class A drugs and resulting in you being hooked on food to the point where you constantly overeat?

Do Excess Carbs Turn To Fat?

A common myth is that overeating carbohydrate will lead your body to store what you don't burn as body fat. In reality, things aren't so cut and dry. Watch this lesson to discover what really happens.

Do I Need Carbs After Training To Build Muscle And Enhance Recovery?

High GI carbs post-workout help shuttle protein and nutrients to your muscle and speed up recovery, right? This is a little bro-science and not the truth. So let's clear things up, right now.

4 Lessons

The Fundamentals Of Fat For Weight Loss, Performance, And Health

You might think fat makes you fat, but in reality, it is essential for health and optimal performance. In this module you'll learn everything you need to know about fat for optimal nutrition.

The Important Things You Need To Know About Fat

Time to start at square one and make sure you've got the basics of fat covered. Once you've got this nailed, you can dive into the detail.

Is Saturated Fat Bad For You And Should You Avoid It?

If you believe fat makes you fat, then you might think saturated fat bad for your diet and health. But is that true? Or is saturated fat good for you?

Why Fish Oils Are Like Magic

When it comes to supplements, few could argue against the multiple benefits of fish oils. Find out why this simple supplement can have such a big impact on your health.

Fat Recommendations For Health And Performance

Depending on your goal, your fat requirements will differ. In this lesson, you'll discover how to approach getting the right amount and types of fat in your diet.

3 Lessons

Your Guide To Understanding Vitamins And Minerals

Micronutrients are often forgotten about, due to the dominant focus on macronutrients. However, vitamins and minerals are important for achieving optimal health. Here's what you need to know.

What’s Important When It Comes To Micronutrients?

Let's start with the basics. Here you'll discover what micronutrients are and why they are important. Once you've got this nailed, we'll delve into more detail.

Practical Tips For Optimising Micronutrient Intake

You don't need to track micronutrients in MyFitnessPal for optimal health. Instead, a few simple and practical tips are all you need to ensure you're getting the nutrients you need.

Micronutrient Facts, Figures, And Daily Recommendations

Want to know what foods contain specific vitamins and minerals? Interested in understanding the optimal amounts to have and how to spot potentially deficiencies? If so, this is the lesson for you.

3 Lessons

Understanding Meal Timing And Frequency For Health And Fat Loss

Meal timing and meal frequency might not be the most important aspect of your nutrition. However, optimising meal timing and meal frequency for your own situation could work in your favour.

Sometimes Meal Frequency Matters, A Lot Of The Time It Doesn’t

Depending on your goal, meal timing and frequency take on a different degree of importance. In this lesson, you'll discover when (and when not) to focus your attention on this aspect of your nutrition.

Is There A “Best Time” To Eat For You?

Understanding more about your own eating habits and behaviours can help you determine the best time to eat, so that you can stick to your plan and achieve your goals.

Regular Vs Random Meal Patterns. Is There Any Difference?

Research shows that there may be an advantage to regular meal patterns for both health and weight loss. In this lesson, you'll find out the pros and cons of both.

7 Lessons

The Complete Nutrition Strategy For Building Muscle

If you want to build muscle, this is the module for you. Work your way through these lessons and learn the complete strategy for building muscle and sculpting an awesome physique.

Your Top Priorities For Building The Most Amount Of Muscle Possible

If you want to know what you should be focusing on when building muscle, watch this lesson to understand the basics.

Do You Need To Be In A Calorie Surplus To Build Muscle?

You may have heard that you need to be in a calorie surplus to build muscle. But is that true? Or can you build muscle when dieting and at maintenance?

How To Minimise Fat Gain In A Calorie Surplus

If you're in a calorie surplus you might gain some body fat while trying to optimally build muscle. But there are ways to minimise fat gain. Here's how.

Why You Should Focus On Protein Frequency To Build Muscle

Protein intake is the most important nutritional consideration for building muscle. And protein frequency matters most. Discover why you need to pay attention to protein frequency for muscle growth.

Is The Anabolic Window Real? What Should You Do For Post-Workout Protein?

Do you need to drink a protein shake minutes after finishing your workout to maximise muscle growth? Or is the anabolic window just another myth you can avoid?

The Ideal Way To Set Up Your Diet For Maximum Muscle Gain

So you've learnt all about how to build muscle. Watch this lesson to piece it all together. This is your blueprint for making gains.

How Long Will It Take For Me To Build Muscle?

Knowing how long it takes to build muscle will help set your expectations for achieving your goals. Here's how to determine the length of time it'll take to achieve your goals.

9 Lessons

Evidence-Based Supplementation For Health, Fat Loss, And Building Muscle

Supplements go hand-in-hand with the fitness industry. And although most are worthless, certain supplements have evidence to suggest they could help you achieve your goals. 

The Evidence-Based Supplements You Should Be Considering

Here's a list of the evidence-based supplements you should be considering within your nutrition plans. And remember, you probably don't need them all and they are NOT essential.

Why Most People Should Supplement With Vitamin D

In a world where many of us spend most of the day in offices, never seeing direct sunlight for any length of time, Vitamin D deficiencies are common. Here's how to address the issue and optimise your health.

When, Why, And How To Take Caffeine For Improved Training Performance

You may view caffeine simply as a means to get you through the day without falling asleep. And while that may be true, it has other benefits linked to training and fat loss.

The Complete Guide To Creatine Supplementation

Creatine is one of the most tested sports supplements you'll find. And its benefits have been proven time and time again. In this lesson you'll discover everything you need to know about this supplement.

Beta Alanine. Are The Tingles And Itchy Skin Worth It?

If you've ever tried a pre-workout supplement you may have noticed having itchy skin soon after taking it. That tingling sensation is the Beta Alanine. But is this weird itch doing anything apart from annoy you?

Should You Take A Multivitamin Every Day?

Many people pop multivitamins every day, without even thinking about whether or not they really need to. So do you need to take one-a-day, or can you live perfectly fine without?

Ending The Debate On BCAAs

Are BCAAs useful or a complete waste of money? Many will tell you they're essential. Others will tell you that flushing money down the toilet is more worthwhile. So who's right? Let's find out.

What Supplements Should You Avoid Like The Plague?

There are some supplements that are evidence-based, some we're not quite so sure about, and others that need to burn in hell. This lesson is about the latter. Save your money and don't buy these.

Supplement Considerations For Elite Athletes

If you're an elite athlete or someone who takes their sport very seriously, there are some specific supplements that could help you perform at your peak and recovery faster. Here's what to consider.

3 Lessons

Female Specific Nutrition: Pregnancy, PCOS, And The Menstrual Cycle

When it comes to nutrition there are some key differences between men and women. In this lesson, discover all you need to know about female-specific nutrition.

Nutrition Considerations Before, During, And After Pregnancy

Nurturing and caring for your child is one of the most important things you may do in life. And nutrition can play a key role in the health of your baby. This lessons highlights the important considerations for pregnancy.

What You Need To Know About PCOS And How To Adapt Your Diet

PCOS can make dieting and staying healthy more complicated. But it's not impossible. In fact, there are simple modifications you can make to your diet so you can achieve your goals.

How The Menstrual Cycle Affects Weight Loss

The Menstrual Cycle can make dieting increasingly challenging. Fluctuating hormones, hunger, and mood are just some of the symptoms you may experience. Discover how to personalise your nutrition and make it work for you.

8 Lessons

The Adherence Toolbox

Being able to adhere to your nutrition programme is arguably the most important component of successfully achieving your goals. Discover all the tips, tricks, and hacks to keep your diet on track.

What’s The Best Diet For You?

With so many different diets to choose from, it's hard to know which one is right for you. No method of dieting is magical, but the right approach could help you achieve a calorie deficit more easily.

How To Avoid Feeling Hungry On A Diet

Feeling in hungry is unavoidable, to some degree. Although, there's many things you can do to help minimise those hangry feelings. Here are a bunch of practical solutions

Why You Crave Foods And The 6 Ways To Control Your Cravings

Cravings are a bitch! There's no way to sugar-coat it. And it's your inability to control these cravings that's caused you to veer off track in the past. So here's 6 ways to become the master of your cravings.

Should You Track Calories To Increase Adherence?

You might hate the idea of tracking calories, but it might be what you're missing when it comes to sticking to your plan. Discover how you can use tracking to your advantage.

How To Avoid The Scale Weight Mind-Fuck

Daily fluctuations in your weight can affect your mood to the extent you think "FUCK IT!". So now's a good time to get off the rollercoaster of emotions and find out what's REALLY going on.

Metabolic Adaptation: Why Your Weight Loss Slows Down

What happens when you're doing everything right but weight loss grinds to a complete halt? What do you do? Why did it happen? Find out the answer to these questions, and more in this lesson.

How To Approach Eating Out And Going On Vacation Without Losing Your Mind

Going on holiday might fill you with anxiety. So let's change that. With these top tips, you'll be more confident than ever before when it comes to enjoying the good things in life.

What To Do If You Go Off Track With Your Diet

You don't have to be perfect to be successful, you just have to be consistent. Understanding how to manage the days you go off track is part of establishing that consistency. Here's what you need to know.

1 Lesson

Extra Bonus Content

Here's where you'll find a wide-array of nutrition questions you may want to know the answer to. And if you have a question of your own, add a comment below and it might get turned into a lesson of its own.

Inflammation: What Is It And What Do You Need To Know?

Are you confused about inflammation? In this video, you'll discover what inflammation is and how to manage it with nutrition.