Dr Nicky Keay is an exercise endocrinologist who specialises in supporting female athletes with low energy availability.

In today's episode, Nicky and Harriet discuss all things related to female health and performance including the role and influence of female hormones and how we can harness them to optimise health and performance.

They also discuss the consequences of low energy availability and relative energy deficiency in sports, highlighting common signs and symptoms to look out for.

Finally, they round up the episode by providing some valuable tips and guidance for preventing and managing LEA and RED-S and where you can seek help.

For more information on how you can work with Nicky, please visit https://nickykeayfitness.com/. For free athlete and coach resources, visit: https://health4performance.basem.co.uk/

If you want to submit a question for our next Q+A then you can do so either on our instagram at @ph_nutrition or on our website here

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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Luke and Liam are back for another research review! In this episode they dive into a recent paper looking into the impact that a pre sleep protein feed can have on recovery.

The paper in question is titled "Pre-sleep protein supplementation after an acute bout of evening resistance exercise does not improve next day performance or recovery in resistance trained men" By Ormsbee et al (2022)

This is an "interesting" study for sure that provides some insights but just how relevant to the real world is it?!

Listen through to hear Luke and Liam give their thoughts on this.

This is the third of a series of research reviews that will be published each month. If you've seen a study you want us to take a look at then send it over on our website here

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

Hosted on Acast. See acast.com/privacy for more information.

In this episode coaches Chloe, Luke, and Liam discuss the importance of fuelling for training during the evening.

• Common mistakes seen with evening training
• When and how should we be getting fuel in for evening training
• What kind of foods should we be having?
• We walk through exactly how to set up your nutrition for different sessions.
• Talk through pre and post workout for different scenarios
• Should you be taking caffeine when training in the evening?
• Eating to improve sleep after evening training
• Supplementation for evening training.

Enjoy!

If you want to submit a question for our next Q+A then you can do so either on our instagram at @ph_nutrition or on our website here

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

Hosted on Acast. See acast.com/privacy for more information.

In this episode, Luke drops by to give you an update on everything that's going on at pH nutrition and what's going on with the coaches!

The business has some exciting developments with an app on the way, and the coaches are busy with a new baby, new gyms, new challenges and more.

We'll leave you to guess who's having what! Or listen to the pod to find out of course.

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

Hosted on Acast. See acast.com/privacy for more information.

In this episode Liam is joined by personal trainer Tom Lowe and Adam Thompson the owner of ZAAG supplements. The conversation is based on how to support people through making changes in their lives but dives into a lot more!

- Learn about some of the gut health issues Tom and Liam had and how they fixed them.

- Why you are getting goal setting wrong and how to do it better

- The supplement cupboard you have at home and what a waste of money this is!

- Using WHOOP and tracking your recovery

- Emailing your future self

- Why people often do more stuff when they are 29,39 and 49

Hope you enjoy!

Links to Tom Lowe - https://instagram.com/tom.lowe_?igshid=YmMyMTA2M2Y=

ZAAG SUPPLEMENTS - https://instagram.com/zaagsupplements?igshid=YmMyMTA2M2Y=

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

Hosted on Acast. See acast.com/privacy for more information.

Listen in to find out why the 6 week fat loss program is our MOST successful plan! Liam and Tom walk through

• Is this program for you?
• What is the process and what do you actually get
• What are the benefits?
• So what do our clients say?

If you are interested, click this link to secure your spot now! https://phnutrition.co.uk/6-week-fat-loss

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Liam is joined by Kat Suchet the founder of Hatch Athletic and AJ, a coach at pH Nutrition to talk all things pregnancy and post natal nutrition and training. Kat has built an incredible online platform for women wanting to get back to training after having children. AJ has been a coach at pH Nutrition for a number of years and has developed the entire nutrition program for The Hatch RX+ program.

This episode is going to be so helpful if do CrossFit or functional fitness and are either pregnant or post partum. Tonnes of incredible insight from Kat and AJ with lots of fantastic take homes.

If you want to know more about the program check the link here - https://www.hatchathletic.com/rx+

And join the free facebook group community here - https://www.facebook.com/groups/hatchathleticcommunity

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

Hosted on Acast. See acast.com/privacy for more information.

Luke and Liam are back for another research review! In this episode they dive into a recent paper looking into the impact betaine supplementation has on muscular endurance and the endocrine system.

The paper in question is titled "Effects of short-term betaine supplementation on muscle endurance and indices of endocrine function following acute high-intensity resistance exercise in young athletes" By Arazi et al (2022)

This is a relatively simple study but provides some promising results for betaine use, BUT is it truly the next creatine?!

Listen through to hear Luke and Liam give their thoughts on this.

This is the second of a series of research reviews that will be published each month. If you've seen a study you want us to take a look at then send it over on our website here

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

Hosted on Acast. See acast.com/privacy for more information.

"You're not an athlete, you're an accountant who trains hard!"

On this episode Liam, Luke, Chloe, and Harriet dive deep into the issues with people training like athletes!

The team discuss common mistakes we see when people are hitting training a little too hard, before diving into how to appropriately periodise your training, nutrition, and life to get the most out of each.

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

Hosted on Acast. See acast.com/privacy for more information.

In this episode Liam, Luke, and Tom answer some of your questions, including:

Do you have any tips for training in Perimenopause?! (1:27)

Any nutrition advice for surviving flu season?! (4:29)

Is CBD oil just snake oil?! (9:13)

Should everyone be getting food allergy tests?! (15:56)

Should you increase protein intake when recovering from injury?! (21:45)

How does gut inflammation contribute to anxiety and depression?! (25:30)

How to approach a muscle building phase after a deficit?! (32:40)

I'm feeling low on energy, but i'm eating at maintenance, what could be the problem?! (38:51)

What is the best way to approach your nutrition leading up to a competition?! (45:51)

If you want to submit a question for our next Q+A then you can do so either on our instagram at @ph_nutrition or on our website here

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

Hosted on Acast. See acast.com/privacy for more information.