MALE COACHING

What gets measured, gets managed — and that includes food and timing.

• Working Out Your Calories – TDEE, BMR, and setting a deficit
• Tracking Food – Apps, photos, or handwritten logs
• Portion Sizing – Simple methods for real-world eating
• Understanding Energy Balance – Calories in vs. calories out
• The Weekend Trap – Why two days can undo five
• Hunger & Fullness Cues – Learn when to eat and when to stop
• Meal Timing Basics – Should you eat 3 meals or 5?
• Fasted vs. Fed – When it works, and when it backfires
  
• Intermittent Fasting (IF) – Useful tool or fad? Depends on the person
  
• Timing Meals for Appetite Control – Protein early, carbs later

Food is fuel — use it to optimize body composition and performance.

• Protein & Top Sources – Essential for fat loss and muscle retention
• Carbohydrates – Role in energy, recovery, and training
• Fats – Hormonal health and satiety
• Understanding Your Body Type – How it affects storage and burn
• Fueling for Your Body Type – Customise your macro balance
• Pre-Workout Nutrition – Fuel performance without crashing
• Post-Workout Nutrition – Refuel, rebuild, and recover
• Meal Timing Around Workouts – Timing protein & carbs strategically
• Evening Eating – Does late-night food actually hurt fat loss?

Real food changes your body, brain, and behavior.

• Ultra-Processed Foods – What to look for and limit
  
• Eat Real Foods – Prioritise whole, single-ingredient meals
  
• Smart Food Swaps – Chips, soda, sauces, desserts
  
• Label Reading 101 – Decode sugar, oils, and calorie bombs
  
• Cravings & Blood Sugar – Why processed food makes you hungrier
  
• The 80/20 Rule – Long-term consistency beats perfect dieting
• Nighttime Snacking Fixes – How to stop the “evening binge”

Your gut health affects everything from cravings to motivation.

• The Gut – Why it’s called the second brain
• Gut Contents – Enzymes, bacteria, digestion 101
• Microbiomes – What they are and why they matter
• Gut-Brain Connection – How poor gut health triggers overeating
• Inflammation & Fat Loss – Hidden blocks to results
• Probiotics & Fermented Foods – Sauerkraut, yogurt, kefir, kimchi
• Fiber Intake – Satiety, digestion, and fat loss support

You don’t have to quit forever — but you do need to take control.

• My Journey with Alcohol – Personal insight and breakthrough
• What Alcohol Does to Your Body – Metabolism, hormones, fat storage
• Alcohol & Fat Loss – How even “moderate” drinking stalls progress
• Socialising Without Booze – Confidence without a drink
• Empty Calories & Hunger Spikes – Alcohol + food = fat trap
• Sleep Disruption – Alcohol’s hidden sabotage
• Moderation Tools – Rules, boundaries, and smarter choices

Strength training is your fat loss foundation — period.

• Why Strength Training Works for Fat Loss
• How to Lift Safely – Form, tempo, recovery
• Intent vs. Intensity – Stop “just going through the motions”
• Building a Program for Fat Loss – Reps, sets, rest, splits
• How to Use Resistance Training to Shape Your Body
• Muscle and Metabolism – Why muscle = more daily burn
• Best Time to Lift – Morning, afternoon, or night?
• Should You Train Fasted? – What science and experience say

Cardio isn’t punishment — it’s your fat-loss accelerator.

• Why Elevate Your Heart Rate – Improve health and burn calories
• Cardio Methods – HIIT, LISS, circuits, running
• Steps Per Day – NEAT is non-negotiable
• Best Time for Cardio – Before or after weights?
• Fasted Cardio – Who it works for (and when)
• Walk After Meals – An underrated blood sugar hack
• Stacking Workouts – Combining strength + cardio smartly
• Zone 2 Training – Long sessions for fat burning and longevity

Mindset, stress, and sleep either build or break your fat-loss plan.

• Take Time for Yourself – Space to reset
• Shift Your Mindset – Identity drives behavior
• Setting Smart Goals – Outcome, process, and identity goals
• Recovery is Training – Massage, sauna, deloads
• Sleep & Fat Loss – Hormones, hunger, recovery
• Stress & Cortisol – How it impacts belly fat
• Breathwork, Cold Showers, Journaling – Mental fitness tools
• Evening Routines for Better Sleep – Wind-down rituals that work

This isn’t a challenge — it’s a new identity.

• Understand What You’ve Learned – Key takeaways
• Apply Daily – Build rituals, not rules
• Create Systems That Stick – Environment design
• Balance for Life – Travel, holidays, meals out
• Long-Term Maintenance – Reverse dieting, intuitive eating
• Daily Structure Examples – Timing meals, workouts, recovery
• Time Blocking Your Health – Non-negotiable calendar habits
• Lead By Example – Be the role model others need