Integrated Nutrition

Integrated Nutrition We help men and women become Elite Performance Athletes by building Structure, Capability, and Resilience into their performance nutrition.

Here’s a short story about .tc Not only is Tom an incredible Athlete… he's a genuinely awesome human being When he join...
26/05/2026

Here’s a short story about .tc

Not only is Tom an incredible Athlete… he's a genuinely awesome human being

When he joined the Performance Pathway, he joined with goals that would scare the s**t out of most people…

But he knew to achieve those goals, he wanted the right team around him

Not just a cheerleading squad.. but a group of coaches that would call him out when needed, push him when he felt he had found his limits and enable his performance

He said one thing to me when he joined…

‘I don’t want to say what if’

So we rehearsed every part of his fuelling strategy, pushing his intake towards true performance nutrition markers over time

We focused on consistent fuelling at higher levels to ensure his performance didn’t drop off..

And it didn’t

During the build up to the first race of the season, Toms performance went from strength to strength

The strategies we built together stood up to stress testing over long durations and gave us the confidence that going into Ironman Mallorca no stone was left unturned

He nailed his strategy for the race and felt like he could go again the next day…

All whilst lip singing country music and encouraging other people to take on goals like this..

Yes ridiculous levels of performance was the goal for Tom..

But he also wanted to live life and be present with his Son as much as possible..

Anyone whose seen Toms IG knows the type of man he is

I’m immensely grateful to be a part of Toms coaching team and this is just the first race of the season

It’s not like he did a Backyard Ultra 6 days after completing this 👀👀 oh wait.. he did.. and also crushed that..,

But that’s a story for another time

Incredible effort Tom, onto the next one🏴‍☠️

17/05/2026

This weekend I was crew chief for 6 athletes at the back yard ultra

1 in the tactical division
5 in the ‘normal’ which is anything but

4 athletes running further than they ever have in their life

Six success stories in someway or another

I couldn’t be more inspired from the level of grit, determination and endurance that these athlete showed

That they placed their trust in me to lead their nutrition and recovery in between laps is an incredible responsibility and one that I took very seriously

Each athlete had a plan that we were tested tried and adjusted over the previous 4 to 5 months to ensure that they turned up at the start line ready to go

But they’re still lessons learned

Still things that can be improved upon and takeaway points that need to be implemented for future success

This race was never about them Winning, but it was about them entering their own arena and push pushing themselves physically and mentally to see what they had to give

With multiple athletes running over 100 km, they truly did see what they had in the locker

The race leaders are still going at this very moment closing on the 200 mile point

At this event, I saw true features of human resilience that I haven’t seen in many years and I couldn’t be more privileged to attend it

To my athletes, thank you for putting your trust in me and rest up now knowing that you gave everything you had to truly see what you were capable of

Stepping on the start line for this event was already an achievement in itself let alone what you’ve achieved

For me, I’m straight back in the prep cycle for athletes taking on other events in the next few weeks making sure that they are prepared effectively and ready to go

I created the PERFORMANCE PATHWAY to do one thing

Leave no doubt

And this is what they did this weekend
🏴‍☠️

Spent the day walking up the Wrekin in Telford and it was neededI’m a massive advocate of getting off of tech, getting o...
03/05/2026

Spent the day walking up the Wrekin in Telford and it was needed

I’m a massive advocate of getting off of tech, getting outdoors and letting your head do its thing

I love the feeling of being out of reach of all the things that grab our attention each day

It gives me@time to process what’s happening in my life right now

Time to really understand where my head is at

Time to breathe and gain a true perspective

To me, that’s the real sauce…

And here I am posting about it like some sh*tfluencer 🤦🏼‍♂️🤦🏼‍♂️

You know the one who tells you ‘we all have the same 24 hours in the day’ 🤢🤢

Any way peeps.. I hope you’re all having a great bank holiday and this post gets no traction because you’re all out doing the chill thing..

Fly the flag 🏴‍☠️

I really need to clarify something hereI have said consistently that I work with Athletes But I think that’s been misund...
24/04/2026

I really need to clarify something here

I have said consistently that I work with Athletes

But I think that’s been misunderstood

Do I work with some word class level athletes? Yes I do

But the majority of people that I help with nutrition?

The everyday Athlete..

People who are stepping onto the competition floor because they want to see what they are made of

They want to train hard, have fun and be proud of how they performed

So often the nutrition aspect of this for the everyday athlete is something that is missed

Just following macro targets from a calorie calculator they’ve found online

Thinking just smashing a squares bar and banana just before they start the event is going to make them Optimal

Not to mention the ridiculous amount of monster energy drinks (BTW they don’t give you energy 👀👀)

That’s why o created the Performance Pathway

A truly bespoke Performance Nutrition Coaching service that enables people to achieve the results they really want when they step onto the competition floor

Built around the Athlete and adapted over time to ensure their performance consistently gets better

It’s designed to Leave no doubt

So yes, I do work with Athletes, but have a think about what that word actually means

23/04/2026

I’m actually blown away by the amount I say this..

Time again, I’m asked what the most optimal thing to do is for somebody who hasn’t even got a clue what their overall intake is..

they’re sleeping less than six hours a night…

they’re hydrating poorly

And the things that come out the other end look more like a dirty river than a healthy digestive system

We’ve all been told time and time again how important consistently nailing the basics is

Yet we pay lip service to it

Constantly seeking King the next big hack that’s gonna change everything

The little trick is gonna set you apart from everybody else you’re going up against

It’s frustrating to the point of madness because when I say consistency to the basic is the secret ingredient

People just roll their eyes and say “yeah, yeah, I know”

But then go back to scrolling for the next Nooropic stack that’s gonna change their lives

Consistency to the basic has been said so much it’s become an old wive’s tale

And one that nobody listens to….

22/04/2026

Failure isn’t fatal

It actually the best opportunity to become confident

After action reviews awesome thing that I get every athlete I work with to do once they’ve completed their competition or event

We don’t just focus on the negative

We draw out the positives

The work on points

The things that were outside of their control

The things they didn’t do

The tangible outputs that they achieved

And we use this information

Effectively planning the next phase

Removing emotion and understanding what it is they need to do to improve as an athlete

It’s this information and this review that breeds confidence in every athlete that I work with

The confidence to know that the next time they step on the competition floor they’ve learnt from the previous time

They’ve worked on the problems in the weaknesses

They built themselves are better than before

And this only comes when we understand what actually happened the last time we competed

After action reviews are a fundamental part of the PERFORMANCE PATHWAY

And they’re here to stay

Eyes on the prize 🏴‍☠️I’m sat here going through the footage I captured at ATHX Milan and one thing stands out to meEver...
22/04/2026

Eyes on the prize 🏴‍☠️

I’m sat here going through the footage I captured at ATHX Milan and one thing stands out to me

Everything is an opportunity to learn

I actually believe my nutrition approach and build up to this event was pretty poor

I didn’t do the fundamentals things on my ex*****on strategy that would enable my best performance.. and it showed..

One week before I flew out to Milan, I moved my family across the country

This lead to poor decision making around food.. poor planning and poor ex*****on..

I took the floor in Milan without an efficient protocol and figured I could just wing it..

I couldn’t and I didn’t…

So regardless whether you have the knowledge and Information available to you to execute well..

It’s all BS is you don’t actually implement the knowledge when it matters

Lesson learned

You because I know the information.. it doesn’t stop me from needing the accountability and strategy to perform

The 7Ps are everything 🏴‍☠️🏴‍☠️

ATHX MILAN PAIRS ✅🏴‍☠️A lot of lessons learned this weekendA lot of weaknesses uncoveredAn opportunity to go back to the...
20/04/2026

ATHX MILAN PAIRS ✅🏴‍☠️

A lot of lessons learned this weekend

A lot of weaknesses uncovered

An opportunity to go back to the drawing board and attack those weaknesses

Like you, my Instagram feed is bombarded with people taking part an events sharing PB’s and posting topless photos of them jacked and shredded Winning the day

The reality of my world is it’s not where I’m at right now

I’m trying a new sport, it’s actually quite hard and people are a lot better at it than I am

But I’m really enjoying the challenge and being tested in an environment where the rewards are given out to those who put in the effort

It may take me months, it may take me years but I’ll keep trying

Competing as a pair provided a different set of challenges that I had not experienced before

But it was incredibly experienced to share a competition floor with Charles by my side

This absolutely is not the last time we will take the floor together and now we’ve got some work to do for our second competition of the year in September

So even though I’m not anywhere near the podium, I’m still showing up and testing myself on the floor

Still sticking into that AFFLETE mindset.

Leave no doubt 🏴‍☠️

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