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Building fitter, healthier, and more resilient clients through nutrition, exercise and lifestyle cha
DIET FATIGUE 😩😤🤬
Diet fatigue is the mental, emotional, and physical exhaustion caused by prolonged strict calorie deficit, tracking, and food restrictions.
It can lead to waning motivation, stubborn fat-loss plateaus, and a greater likelihood of quitting your weight loss or performance goals.
(1) Psychological Symptoms 🧠
Obsession with food: Constant cravings and thinking about your next cheat meals.
Burnout: Frustration with chronic calorie counting, weighing food, and meal prepping.
Decreased willpower: Feeling increasingly deprived and irritable.
Guilt: A cyclical pattern of “dieting, breaking the diet, and self-blame”.
(2) Physical Symptoms 🏃🏾♂️🏃🏼♀️
Adaptive thermogenesis: Your metabolic rate (RMR) drops as your body attempts to conserve energy.
Reduced NEAT: You subconsciously move less (fidgeting, walking) throughout the day, which stalls weight loss.
Low energy: Chronic lethargy and decreased performance during workouts.
How to Manage Diet Fatigue? 🧐
Build a Solid Routine First: establish a solid fueling daily plan that allows you to look, feel and perform well.
Clearly Delineate ‘Lean Out’ Periods: Ensure you outline the period of time you’ll aim be in a caloric deficit and follow-on maintenance periods.
Focus on Habits: Transition away from strict tracking toward sustainable behaviors like intuitive eating or mindful portion control.
Have a plan.
Build in periods of reflections to adjust/pivit.
Stay focused on process.
👊
PS. What’s your experience w diet fatigue? Hit me below 👇
Pitfalls of Long-Term Dieting 🚨
Getting really lean is a common goal from clients.
Of course, they rarely think about a few key areas:
- how long will they look very lean?
- what happens AFTER the lean phase?
- is this a long-term strategy?
Elite bodybuilders are a great cohort to learn from on this topic.
Dr. Andrew Chappell, PhD, is a 6x British Bodybuilding champion, natural bodybuilding coach and researcher.
In this clip, he shares some of the biggest challenges after leaning out over the course of 6+ months.
How ‘Best’ To Train in 40s or 50s 🤔💪
Midlife is busy…
Stressful and demanding.
Time is also very limited (not to mention aches, pains, and niggles add up over the years!).
….
In this clip,
6x British Bodybuilding champion Dr. Andrew Chappell, PhD, shares his wisdom and what the research says.
(It’s all about efficiency!)
👊
Side-Effects of Getting Very Lean 🚨⚖️
It’s incredibly impressive when physique competitors get very lean.
But how long do they maintain that physique?
And what are the consequences?
…
Expert researcher, performance nutritionist and former British Bodybuilding champion .andrew.chappell shares his work and insights.
New podcast drops Monday! 🎙️🔥
05/13/2026
Trail. Road. Science.
One honest conversation.
We’re teaming up with to bring together four people who know what fueling the long run looks like.
Not on paper, but in training blocks, race miles, and locker rooms.
Hillary Allen. Charlie Sweeney. Jonathan Levitt and me… Dr. Marc Bubbs! 🙌
One night.
Real talk.
Q&A included.
…
Location: Otto + Co (939 Pearl St., Boulder, CO.)
Date: Friday, May 22nd
Shake Out Run: 6:30–7:15 PM
Panel: 7:15-8:30 PM
Food + drinks on us
$10 ticket donations go to
Link in bio to register w/ .cc Space is limited.
Breakfast of London Marathon Champ! 🥇🏃🏾♂️💨🍽️
What does ELITE fueling look like?
It always starts with CONTEXT (ie. Elite runner vs recreational, etc).
Then it’s about DEMANDS (understanding the physiology behind what an athlete is trying to achieve).
….
Sawe breakfast ticks all the boxes.
(Notice the lack of “superfoods” or 48-point biohacker morning plan).
Master the fundamentals…
Achieve great things. 👊
04/20/2026
Are You Getting Enough Magnesium?⚡️
Magnesium is an essential mineral and a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body.
This includes...
- protein synthesis 🥩
- muscle and nerve function 💪
- blood glucose control 🩸
- blood pressure regulation 🩺
- energy production 💡
- bone development 🦴
- required for synthesis of DNA, RNA 🧬
- etc
Where Is It Stored?
An adult body contains approximately 25 grams of magnesium, with 50-60% present in the bones and most of the rest in soft tissues.
Less than 1% of total magnesium is in blood serum, and these levels are kept under tight control.
Food Sources - What’s Best? 🤔
Good sources of magnesium include green leafy vegetables, legumes, nuts, seeds, whole grains, and certain beverages.
In general, 30% to 40% of the magnesium you obtain from food and beverages is absorbed by your body.
Do Athletes Need More?🏈🏀⚽️
Yes, research shows athletes likely require 10-20% more magnesium than the general population.
..
Are you getting enough magnesium in your diet?
Do you get tested?
Keep me posted 👇
Rapid Fire Q/A w Boston Marathon Champ! 🏃🏾♀️➡️🔥
The amazing Sharon Lokedi set the RECORD in winning last year’s Boston Marathon! 🙌
She’s back to defend her title in 2026.
We did a little rapid-fire Q/A on key topics:
1️⃣ coffee or tea? ☕️
2️⃣ favorite training session? 🗒️
3️⃣ breakfast ritual? 🍽️🌤️
…
It’s been an absolute pleasure and honour to work w over the years.
Good luck Sunday Sharon…
Compete, compete, compete! 👊
04/16/2026
Are You Getting Enough Iron? 🤔
WHAT DOES IRON DO?
Iron is a mineral naturally present in many foods.
Iron is an essential component of hemoglobin, a red blood cell (RBC) protein that transfers oxygen from the lungs to the tissues.🩸
Iron also supports muscle metabolism, healthy connective tissue and essential for physical growth, neurological development, cellular functioning, and hormone synthesis. 💪
FORMS OF IRON
Dietary iron has two main forms: heme and nonheme.
Heme iron is the most bioavailable form and found in animal proteins like meat, seafood, and poultry, etc (contain both heme and nonheme iron).🥩🐔🐟
Plants and iron-fortified foods contain nonheme iron only.
HOW IS IRON LOST?
You lose only small amounts of iron in sweat, urine, and p**p.
In women, losses are greater during menstruation because of blood loss.
(Really important consideration for female athletes!)
Hepcidin, a circulating peptide hormone, is the key regulator of both iron absorption and the distribution of iron throughout the body.
HOW IS IRON STORED
Most of your elemental iron - about 3 to 4 grams - is found in hemoglobin.
The remaining iron is stored in the form of ferritin (or hemosiderin, a b/down product of ferritin) in the liver, spleen, and bone marrow, or it is located in the myoglobin of muscle tissue.
Transferrin is the main protein in blood that binds to iron and transports it throughout the body.
HOW IRON IS TESTED? 🔬🩺
Hemoglobin and hematocrit are the most commonly used biomarkers to screen patients for iron deficiency (although they are neither sensitive nor specific).
Serum ferritin concentration, which is a measure of the body’s iron stores, is also used, but it can be affected by inflammation.
Health care providers will use multiple biomarkers to diagnose iron deficiency.
They also consider a patient’s dietary and supplemental iron intakes and how those compare to intake recommendations.
..
TO SUM UP
Iron is essential for health and performance.
Is your iron-status on point?
(Test don’t guess).
Are you eating enough iron rich foods?
Hit me in comments below.
👊
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