Nutrition Articles

Did you know continuous glucose monitoring is key to accelerate body comp transformations? Carbohydrates and sugars significantly effect body composition due to changes in blood sugar levels. In simple terms, the higher the average blood sugar level and the greater the blood sugar fluctuations, the harder is it to get lean, stay lean and build…

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It is important to remember macronutrients do not determine the rate of fat loss, but they directly affect how we feel when dieting. Having the correct macro breakdown can drive up performance and maximise compliance. A badly constructed macro breakdown can lead to poor adherence and very low energy levels. The simple approach to use…

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Eating in a calorie deficit will generally elicit fat loss. Simple enough. However, when we disrupt homeostasis – the body’s method of keeping internal stability – we bring about both positive and negative adaptations. This is simply how the body works. Push one pathway long enough, the body fights back. This is why it’s crucial to…

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For most trainees, maintaining healthy testosterone levels is a legitimate concern. Optimising testosterone production from a functional medicine perspective is possible. We accomplish this the Clean Health Fitness Institute way: through modulating diet, lifestyle and supplementation protocols based upon correcting micro-nutrient deficiencies. Our coaches focus on building our clients from the inside out. TESTOSTERONE &…

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There are various reasons why people eat in extreme excess including: To increase pleasure as an anti-depressant or sleep aid: Eating sugars and fats releases opioids in our brains. So the calming, smoothing effects that you feel when you eat high sugar and high fat foods is real! Breaking these habits can be as hard as…

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Coach Amy Needham’s gluten-free, dairy-free and high protein recipe will change the way you eat lasagne. The macronutrients are calculated using the iNutrition Pro software used to create custom nutrition plans for clients at Clean Health Fitness Institute. HEALTHY LASAGNE RECIPE 21.5F, 23C, 22P (8 Serves) Ingredients: 350g Eggplant 350g Butternut Pumpkin 150g Brown Onion 2…

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  What is flexible dieting?  Flexible dieting, or IIFYM (if it fits your macros) is a form of food tracking based around macronutrients that meet your body composition, energy expenditure and fitness goals. Four key aspects to understand flexible dieting Macronutrients: Carbs, proteins and fats are all tailored to suit either a calorie deficit to lose…

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  Estrogen has received a bad rap in recent years, with estrogen detox products now selling like hot cakes. So why are more and more people feeling the need to ‘detox’ from these naturally occurring hormones, and could they be making you fat and sick? Firstly, it’s important to understand that estrogen occurs naturally in…

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