Collagen, a hyped hot girl supplement that under-delivers in many areas, but shows (some) promise in others. ⁠

“Does my diet provide the things I need?”⁠ ⁠ FN’simple⁠ ⁠ Does your diet provide the nourishment required to flourish?⁠ ⁠ Is this something you even ask you yourself?⁠ ⁠ If not, the assessment doesn't need to be complicated.⁠ ⁠ Use this 9-part checklist to provide you with practical insight.⁠ ⁠ FN’why⁠ ⁠ This can be a tricky question to ask.⁠ ⁠ Especially with the tsunami of information about nutrition available in the world today. ⁠ ⁠ To make matters worse, most of it’s conflicting and misleading.⁠ ⁠ It's often confusing.⁠ ⁠ Making things overwhelming and you don’t know who to trust. ⁠ ⁠ FN’opinion. ⁠ ⁠ It doesn’t need to be complex. ⁠ ⁠ A few broad questions can give a general level of reassurance in most situations. ⁠ ⁠ Yes, there are extreme circumstances that require a more comprehensive criterion, or ‘check-list’, Such as those with clinical considerations, or athletes. ⁠ ⁠ But generally speaking, these 9 questions will provide adequate insight.⁠ ⁠ Without the real need for any further investigation. ⁠

Why do the risks and drawbacks of tracking/flexible dieting seem to get “brushed under the rug”?⁠ ⁠ Well…⁠ ⁠ Coaching clients through flexible dieting (using My Fitness Pal) is pretty straight forwards, and time efficient. ⁠ ⁠ It also doesn’t require too much thinking or a whole lot of mental resources. ⁠ ⁠ So of course coaches aren’t going to ‘talk shit’ about an approach that is the cornerstone of their services. ⁠ ⁠ Especially if it’s the only ‘nutrition coaching tool in their toolkit’, or the only nutrition approach that they can be bothered with. ⁠ ⁠ Furthermore, perhaps many have achieved great results with tracking in the past themselves. ⁠ ⁠ And even feel dependent on it to stay ‘in shape’, in a way that might be deemed ‘unhealthy’⁠. ⁠ I mean… preliminary findings suggest that 15% of personal trainers qualify as having clinically significant eating disorder scores (findings by @michellecarrol1 )⁠ ⁠ In my opinion, many nutrition/fitness pros probably know that macro tracking isn’t completely risk-free deep down, but for the reasons mentioned above, they don’t want to talk about it. ⁠ ⁠ PMID: 30772765⁠ PMID: 34427188

LATEST SURFING NUTRITION RESEARCH 🔬 Our very own @mackenziebaker_ has conducted a fascinating surfing nutrition study 🍎 He investigated the prevalence of Low Energy Availability among surfers & the implications on their performance, health, recovery & wellbeing 🏄 They found 57% of surfers are AT RISK of Low Energy Availability (LEA) 😧 Due to this being the first study of its kind, there is an urgent need for future research to help identify the risks & ways to combat this within the surfing community Stay tuned for the release of the full journal article 🙌 #stokednutrition #surfing #nutrition #research #lowenergyavailability #stoked

If you don’t eat regularly, no wonder you have a hard time trusting yourself… Meal timing is often disregarded as unimportant, but if you struggle with cravings, low food confidence, mindless eating, and even some binge eating tendencies, than ensuring eating is regular/frequent is a first port of call. This is also why “Calorie banking” strategies are rarely helpful, and often do more harm than good. Prior excessive restraint often fuels later excess, and the “save Calories for later” strategy you often hear coaches and influencers promote, is a slippery slope. With this being said, it’s not always easy to “just eat more often” especially when “fear of the unknown”, current familiarity and convenience, is factored in. This is why working with a nutrition professional can help guide you through changes that you are comfortable with, and willing to try.

Find an enjoyable process, let the results take care of themselves. ⁠ ⁠ FN’simple⁠ ⁠ If you struggle with motivation, try this recipe.⁠ ⁠ Work with a coach.⁠ ⁠ Collaborate with them to find behaviours that bring you joy and satisfaction.⁠ ⁠ Behaviours that you're also confident you can do. Consistently.⁠ ⁠ FN’why⁠ ⁠ I'm sure you've tried a named diet before, or you've participated in a prescriptive "diet challenge".⁠ ⁠ You've tried things where you've been told what to do and what's expected of you.⁠ ⁠ ...How has that gone for you?⁠ ⁠ Let me guess.⁠ ⁠ You either:⁠ - Couldn’t sustain it⁠ - or gave up⁠ ⁠ Or both.⁠ ⁠ You might've got great results to begin with.⁠ ⁠ But you rebounded (because it was too hard to sustain).⁠ ⁠ And now you're back at square one.⁠ ⁠ If that sounds like you...⁠ ⁠ It’s time to consider another route. ⁠ ⁠ FN’how⁠ ⁠ At FNC, we use Self Determination to help our clients feel intrinsically motivated.⁠ ⁠ (Intrinsic motivation = very powerful, highest quality)⁠ ⁠ It leads to better outcomes and well-being for you.⁠ ⁠ We do this by satisfying your need for AUTONOMY.⁠ ⁠ What does this mean?⁠ ⁠ You call the shots. ⁠ ⁠ If you do this, you’re usually (with guidance) better able to find process tasks and behaviours that you…⁠ ⁠ (a) enjoy, or get personal satisfaction from⁠ ⁠ (b) feel confident that you can achieve. ⁠ ⁠ A coach is the expert of nutrition.⁠ ⁠ But you’re the expert of your life. ⁠ ⁠ When forces are combined, the result can be rather powerful. ⁠ ⁠ ⁠ PMID: 22385676⁠

The psychological aspect of this journey has been by far the hardest part. It’s made me deeply question my values, my identify, and how I’ve been living life. It’s been lonely, boring and full of uncertainty (especially when I still might need surgery). I can’t help but feel like “I’m just letting my youth pass by”. When you enjoy a sport/activity so much, it’s easy to fall into the trap of it becoming such a big part of your happiness, self-esteem, and life. We like to talk about “recognising all the great facets of your identify or who you are as a person”… But it seems a lot of people have “that one thing” that seems pretty heavily relied upon, to the point where imbalances and an unhealthy reliance appears. And the crazy thing is…I’m just a punter. The justifiable value athletes place on their sport, is on a complete different level. It’s their purpose, their career, income… everything. It’s crazy because… I work with athletes. But only now can I even loosely understand the impact an injury can have. There has truthfully been a surprisingly decent amount of interest in this little journey or “season” of mine… Which has been very helpful. So to all those who’ve reached out, I say a thank you. I’m hoping that I can set an example, and use this time to make big things happen in my life, to make more than just a comeback. Bluntly, I’m not there yet. Far from it. Right now, it’s about showing up, pulling the socks up, and getting to fkn work. … And it will be for a while.

If you don’t eat regularly, no wonder you can’t trust yourself. ⁠ ⁠ FN’simple⁠ ⁠ If you don’t eat often you’re going to have a hard time executing an internally regulated eating style.⁠ ⁠ "Eating how you feel". ⁠ ⁠ FN’why⁠ ⁠ Yes for weight management and health, it doesn’t matter if out 10 meals or 2 meals a day. ⁠ ⁠ This assumes you can adhere to it. ⁠ ⁠ Preference and convenience are key factors in your adherence.⁠ ⁠ Managing cravings and appetite play a close, if not equal role. ⁠ ⁠ You could experience large peaks and troughs in hunger throughout the day if you:⁠ - skip meals⁠ - fast for extended periods of time⁠ - don't eat something every few hours (3-4)⁠ ⁠ If so, you're not helping your chances of building confidence in trust in your ability to⁠ - be sensitive to internal hunger and fullness sensations⁠ - be able to get curious, and make mindful food decisions⁠ ⁠ You'll be more susceptible to impulse, reward drive, and rushed decisions making.⁠ ⁠ FN’how⁠ ⁠ Pull it back to basics. ⁠ ⁠ Eat 3 solid main meals with small snacks between.⁠ ⁠ This can help you set yourself up for trust!⁠ ⁠ If you currently skip meals or avoid snacks, you might be hesitant to try this approach. ⁠ ⁠ An FNC coach can help your ease into strategies that you’re comfortable with.⁠ ⁠ That way you can build confidence over time. ⁠

ALARMING NEW FINDINGS 🚨 A new surfing research study by @mackenziebaker_ and colleagues (under review) has found 57% of surfers are AT RISK of Low Energy Availability (LEA) 😧 LEA occurs when you fail to consume enough Calories in your diet to meet your sport/ training demands 😩 This can result in serious health, performance & wellbeing concerns such as; low bone density, impaired recovery, reproductive dysfunction, sleep issues and increased risk of injury & illness ❌ It's vital that we combat this issue 📣 ➡️ Education & awareness in surfing community ➡️ Nutrition strategies to limit the risk of falling into LEA Stay tuned for the release of the full journal article 🙌 Post @mackenziebaker_

Meet our next Ultimate Evidence Based Conference presenter @mackenziebaker_ ! We cannot wait for our exclusive in person networking event! Early Bird rates end June 30th! Link in bio!

Nutrition does not have a knowledge problem. We have a ‘getting people to do it’ problem. ⁠ ⁠ Sure… Helping the public become aware of key nutrition fundamentals, such as Calorie balance, can reduce the risk of being misled, and alleviate confusion. ⁠ ⁠ But it doesn’t necessarily help people go out and do it. ⁠ ⁠ Nutrition knowledge is only power, if it can be applied… consistently. ⁠ ⁠ If the public just needed more knowledge, coaches wouldn’t exist. ⁠ ⁠ You’d just download the RP app, and some high-tech AI shit would tweak your macros each week. ⁠ ⁠ It’d be that easy... But clearly, that sort of tech isn’t providing the solutions. ⁠ ⁠ Especially with recent technological developments, the health and nutrition industry needs to go beyond just telling people what to do. ⁠ ⁠ Imposing shame on the public by belittling them because they can’t just “do a Calorie deficit” actually makes matters much worse. ⁠ ⁠ Why? You gravitate towards things you feel competent at. If you feel shit at something, your motivation to continue diminishes. ⁠ ⁠ So by having a tough love coach slam you, and make you feel inadequate because you can’t do what is apparently “easy and just 2 minutes out of your day”…⁠ ⁠ What do you think that does for your sense of self-efficacy, and subsequent motivation to keep showing up?

Every behaviour and habit, even ‘the bad ones’ happen for a reason. ⁠ ⁠ If you want to solve it, start by identifying the reason. ⁠ ⁠ Don’t slap a band-aid on it, by saying “I need more discipline”. ⁠ ⁠ Testing solutions can also be scary.⁠ ⁠ Starting with a mini experiment can help make it less daunting.⁠ ⁠ FN’why⁠ ⁠ How many times have you said… ⁠ ⁠ “I need top try harder next week”.⁠ ⁠ “I need to stop ____”⁠ ⁠ How many times has your coach said…⁠ ⁠ “You need to commit”,⁠ ⁠ “You aren’t going to achieve your goals, if you keep slipping up”.⁠ ⁠ …So how’s that going for you?⁠ ⁠ Let me guess, it never works?⁠ ⁠ Right. ⁠ ⁠ It’s time to try a problem solving approach, rather than slapping a band-aid on it?⁠ ⁠ If you experience and give into cravings, there is a reason…⁠ ⁠ There is a problem you’re trying to solve, or reward you’re seeking. ⁠ ⁠ There might also be other drivers and influencing factors, such as:⁠ ⁠ Your food environment⁠ People around you⁠ Hunger got too high. ⁠ ⁠ Okay, what can you do about it? ⁠ ⁠ Is there anything you’re comfortable trying? Start there!⁠ ⁠ FN’wrap up. ⁠ ⁠ Confronting problems rather than slapping a band-aid on it.⁠ ⁠ It's normal to feel hesitation when trying something different.⁠ ⁠ Change requires exiting what is familiar. ⁠ ⁠ You might be fearful of what might happen. ⁠ ⁠ Luckily, you don’t need to go from ‘zero to hero’. ⁠ ⁠ Start with something small, that you’re comfortable, willing, and able to try. ⁠ ⁠ Make a change slowly, at your own pace. ⁠ ⁠ An FNC coach can help. DM us. ⁠