Jay Longevity Coaching

Jay Longevity Coaching Sports & Performance Nutritionist 🍎 🏃🏽‍♂️ Using nutrition to help everyday athletes 🤼‍♀️

21/05/2026

Thanks once again to the team for having me down and presenting to the teams.

The main theme was: preparation.

Having some sort of rough plan and or framework to follow for when life gets busy.

How are your plates (meals) going to look in relation to your day and training? (Short term)

And how can you plan ahead for the week to minimise brain power and lead you to success? (Long term)

It could be as simple as having a default shopping list in the notes section of your phone to regularly refer back to.

My question to you: do you plan your week in advance? And if not, why not?

19/05/2026

There is no perfect diet. Only perfect principles. 🙌

Get these right and everything else falls into place:

✅ Hit your protein 2g per kg bodyweight
✅ Fuel with carbs before and after training - aim for 30-60 grams to start with.
✅ Fill half your plate with fruit and veg
✅ Eat mostly whole foods
✅ Stay hydrated
✅ Eat enough to support your training

Stop measuring success by the number on the scales. Measure it by your energy, your strength, your cardio and how you feel in the gym.

Chase the principles. Your body will follow. 💪

Save this for when you need a reminder. 👇

I gave ‘s Vaydur AI access to my social media and it told me what it thought of me. It scanned my instagram and watched...
07/05/2026

I gave ‘s Vaydur AI access to my social media and it told me what it thought of me.

It scanned my instagram and watched some of my long form nutrition education videos and here’s what it said.

Sounds about right! Very cool concept.

What do you think? 👇🏽

He ticked every box a competitive athlete should.Training was structured. Recovery was managed. Technique was sharp. But...
27/04/2026

He ticked every box a competitive athlete should.

Training was structured. Recovery was managed. Technique was sharp.

But there was one thing he’d pushed to the back of the queue, and it cost him on competition day.

An aggressive weight cut left him stepping onto the platform weaker than he should have been.

Not because he wasn’t working hard enough. Because nobody had ever shown him how to cut weight without cutting performance.

That’s where we started. Athlete first. Weight cut second. Every time.

We built his nutrition around fuelling what he was already doing well, and only then looked at creating the conditions to drop weight safely.

No crash dieting. No guesswork. Just a clear strategy built around how his body was actually performing.

The result? He hit his weight category, kept his strength, and now manages his nutrition independently, long after our work together ended.

That last part matters to me.

The goal was never to make him dependent on a coach.

It was to give him the knowledge to make the right call himself, every time.

Swipe through to read his experience in full. 👉

If you’re a competitive athlete and nutrition is still the piece you haven’t figured out, that’s the easiest win available to you right now.

DM me, or head to the link in bio to book a call. 💬

The hardest part of changing how you eat isn’t the food. It’s the thinking behind it. 🧠Dave came to me underfuelling for...
20/04/2026

The hardest part of changing how you eat isn’t the food. It’s the thinking behind it. 🧠

Dave came to me underfuelling for training, relying on expensive convenience food, and stuck in a cycle of all-or-nothing thinking.

One bad day would unravel everything.

What changed wasn’t just his diet, it was how he responded to setbacks.

Through understanding the psychology behind habits, learning to reset quickly, and building a way of eating that actually fits his life, nutrition stopped being a struggle.

Now? It’s second nature.

This is what performance nutrition should feel like; sustainable, informed, and rooted in long-term consistency.

If you’re ready to stop guessing and start understanding your body, my DMs are open.

He had 10 weeks to make weight for competition. Within 8 weeks, he went from 100kg to 92kg. Like a lot of people, Aidan ...
13/04/2026

He had 10 weeks to make weight for competition. Within 8 weeks, he went from 100kg to 92kg.

Like a lot of people, Aidan he wasn’t lacking effort, he was lacking structure.

He struggled to stay consistent with his meals, had no clear approach to his nutrition, and didn’t fully understand how to apply things like macros to his goal.

We kept things simple. We focused on building structure into his meals, using ‘performance plates’ to create a calorie deficit, and having regular check-ins for accountability.

We worked on education so he could actually understand the why and what he was doing and adapt it for himself.

But more importantly, he built confidence around his nutrition, being able to adapt meals, enjoy his food, and stay consistent without overthinking it.

That’s the goal. Not just short-term results, but skills that last beyond the diet phase.

If you do BJJ and are trying to make weight, or just want to get in better shape, and want a clear, structured approach, drop me a message or DM “COACHING” and let’s talk.

Note to self: summer is just around the corner.
10/04/2026

Note to self: summer is just around the corner.

Thanks to for having me present to the 3rd year Sports Rehab students Friday’s presentation was all about ways to use ...
23/03/2026

Thanks to for having me present to the 3rd year Sports Rehab students

Friday’s presentation was all about ways to use nutrition to minimise our chance of injury risk.

And what nutrition strategies and supplements we can employ when the injury happens.

If you’d like me to present at your institution, club, gym or whatever reason, DM me.

Enjoy doing these presentations and educating.

24/02/2026

Filipe didn’t start with me at 92kg.

He started at 82kg… frustrated.

He wanted to gain weight. He’d tried before. But no matter how hard he trained or how much he ate, it never stuck.

Fast forward just over a year of working together 👇

He’s sitting at 92kg, stronger than he’s ever been, and still progressing.

Not because of a magic bulk.

But because we stopped guessing and started executing:
• structured nutrition
• performance-led training
• consistency over perfection

The scale finally moved because the process made sense.

And now?

He’s not “trying to gain weight” anymore.
He’s succeeding.

If you’re stuck trying to gain size and feel like nothing works…

DM me “GAIN” and let’s work together to make it happen.

“What has been the most useful thing on the module so far?” Feedback like this means a lot. Not just because it’s positi...
16/02/2026

“What has been the most useful thing on the module so far?”

Feedback like this means a lot.

Not just because it’s positive, but because it shows I (sometimes) know what I’m talking about.

Last October/November, I had the opportunity to teach performance nutrition to third-year Sports & Exercise Science students at the University of Hertfordshire ( )

About 10 years ago I was sitting in those lecture seats.

We covered energy demands of exercise, weight-making strategies, hydration, and supplements, all through an evidence-based lens.

My goal is always the same: Make complex science clear, practical, and applicable.

Whether that’s lecturing students or coaching my clients, the standard stays the same.

Grateful for the opportunity. Same again next year? 🎓

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