The Nutrition Gem

The Nutrition Gem Helping people improve relationship with food, gain a better understanding of nutrition and achieve lasting results.

Something I’ve focused on personally and professionally is understanding nutrition through the behaviour change lens. I ...
07/09/2026

Something I’ve focused on personally and professionally is understanding nutrition through the behaviour change lens.

I spent years myself getting to understand my relationship with food, how I eat, why I eat (all the reasons), what I like, what I want to experience, what I value, how much flexibility I want and how that fits with my goals.

By understanding this myself, and my journey it then helps me to share the science with a greater understanding and helps to hold conversations and challenges with those I support.

Changing your nutrition is not simply a list of foods

There is depth to the process

If lasting change, a real impact, and a life long approach we can trust with our nutrition, we must be willing to explore these for ourselves

Drop me a dm if any of this resonates and you’re interested in learning more about the process of developing a confident and healthy relationship with food for that supports health and performance and your personal goals

A message I have lived by for as long as I can remember has served me well but I still have all the fears. The only the ...
06/09/2026

A message I have lived by for as long as I can remember has served me well but I still have all the fears.

The only the difference is I do it anyway.

One of my favourite quotes came from a book I read before I moved to Vietnam and one of my closest friends even engraved it onto a watch she gave me before I moved away

“Feel the fear and do it anyway”

I’ve come away from the last three days with The True Athlete Project feeling incredibly rich.

Rich in conversations, perspective, laughter, connection and the reminder that there are so many good people in the world who are searching for the same things you are.

One word that came up at the end of the retreat was “sincere”, and it’s stayed with me.

Sincere people, Sincere conversations, Sincere experiences. A sincere relationship with yourself and the life you’re creating.

I think sometimes we wait for these things to find us. We wait for the invitation, the right person to come with us, or until we feel confident enough to go alone.

But so much of my life would never have happened if I’d waited.

Sometimes you have to be willing to walk into the room alone to discover who is already inside it.

Very grateful for these three days, the people I shared them with, and everything I’m taking home with me.

Thankful to TAP The True Athlete Project for making this happen. I know it will have such a deep impact in my own life but also work in my work ❤️

05/09/2026

Coffee can be useful for performance, but it does not produce energy inside the body.

Caffeine mainly works by blocking adenosine receptors in the brain. This makes the brain less sensitive to some of the signals associated with tiredness and effort. For some athletes, that can improve alertness, concentration and physical performance.

The response is individual. Start with a small amount, trial it during training and consider the time of day. A late coffee might help one session but interfere with the sleep needed to recover from it.

And coffee cannot replace fuel. If the session needs carbohydrates, caffeine will not do that job for you.

Recommendations from research find the lowest effective dose of small doses around 2–3 mg/kg often supporting performance. Caffeine appears most consistently beneficial for endurance, although benefits have also been reported for strength, sprinting and attention.

02/09/2026

Cherries & Berries Overnight Oats

Fueling a post training session with the aim to refuel and recovery and get ready for another session only a few hours later

Student athlete, female footballer, without much kitchen space to prep her meals - still making it work, no excuses, finding a way and getting what she needs in! 💪

Recipe:
70g Oats
200ml Strawberry milk (I used strawberry Kefir)
2 tbsp Honey
1 scoop whey

Mix and set - ready to eat on the go or pack for later!

Comment the word “recipes” for some performance recipes you can save and learn where they best fit in your performance routine

01/09/2026

Tiramisu Overnight Oats

High protein high fibre easy breakfast with some coffee? Yes please

Recipe:

Mix together:
1/2 cup oats (40g)
1/2 cup milk
1tbsp chia seeds
1 tsp honey
1 shot of espresso (I used double)

In a separate bowl mix:
2tbsp Greek yogurt with 1 scoop of whey (vanilla or chocolate)

Combine both well in your jar then dust with some cocoa powder or drinking chocolate powder on top - add to the fridge overnight to set

Shredding some dark chocolate on top is a nice (unnecessary) touch !

Save this as your new fav breakfast 🤩🤩

31/08/2026

That liquid sitting on top of your yogurt? It’s whey.

Whey is naturally found in milk, and when yogurt is made, some of it can separate and rise to the top. So don’t pour it away stir it back in. It contains protein alongside minerals such as calcium and potassium.

Whey protein powder follows the same principle, but it’s processed to separate and concentrate the protein before being dried into a powder.

You don’t need protein powder to meet your protein needs. But if you struggle to get enough through food alone, it can be a simple and convenient way to add more.

Comment the word ‘recipes’ for some simple recipes to meet your protein needs but also help to shape Your nutrition for your training (we’re updating this all the time so if you’re on our list, keep an eye out for some v v cool updates)

Another week of the whole trying to balance things Am I doing enough, too much, too much of the wrong things, enough of ...
30/08/2026

Another week of the whole trying to balance things

Am I doing enough, too much, too much of the wrong things, enough of the right things?

But the love of the figuring it out keeps it all going.

and embracing all the unknowns and realising that there isn’t a right way until you have decided it for yourself.

The big changes are found in the mundane.

Having fun, many frustrations, exploring new the things and trying to help as many others as I can along the way!

Question: does anyone have a duo lingo streak longer than 1000+ ? My mum has 1038 and I feel like she should get an award 😅

I’ve been using Talkpal AI top brush up on some as Gaeilge conversations to beat her at the outcome, not the streak 😂

I’m excited to try something new next week with our Verus community - the first workshop online of a new series - where we teach our fueling framework, create a space for people to focus on their nutrition for just 1hr a month and leave with a clear focus! The first one is going to be really small, so if you’re on with us, I promise to make it worth your time and share as much practical and valuable info and takeaways as I can ❤️ dm me the word ‘cook’ for the details :)

So many new recipes in the mix! 🤩

Exciting few weeks coming up ⏩ 🇪🇸🇮🇪

29/08/2026

How to fuel your next early morning session

For a moderate to High intense session

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