Measured, not guessed.
Fat loss here is an engineering problem: baseline measurements, a personalised protocol, and weekly adjustment until the data says changes are due.
You'll see this called weight loss. Weight is a blunt number. It moves with water, glycogen, and muscle, not just fat, so chasing the scale can cost you the muscle you're trying to keep. The work here targets fat specifically and holds onto the rest, which is what the baseline measurements are there to protect.
The 30-minute session format was built for exactly this work: dense, efficient training paired with a nutrition plan calculated from your own analysis. Progress is recorded and reviewed against your baseline, so the plan changes when your body does.
How the coaching works → · Pricing →
Supplements I recommend for fat loss
Below is a list of supplements I recommend for fat loss. As always, I've just included the supplements with research behind them, of which I believe give the highest return for the cost & effort involved.
Links are simply the cheapest/easiest places that I use to buy them online. Please let me know if you find anywhere better, so I can update the list. This page contains affiliate links where I may make 1-5% commission, at no extra cost to you.
This is not medical advice, and no dose here is tailored to you. Supplements can interact with medication and are not suitable for everyone, including during pregnancy or breastfeeding. Speak to your doctor or pharmacist before starting any.
Acetyl-L-Carnitine
This amino acid could be thought of as a shovel, helping lift & carry fat into the furnace (cell) for burning. It's incredibly common in store-bought fat burners and weight loss pills.
Dose: 1g morning & 1g pre-gym · Where I buy it →
Resistant Starch
A fairly complex carbohydrate that isn't effectively broken down by our body. Instead it feeds our stomach bacteria which provide us with great mental & physical energy while improving our metabolism & mood.
Fortunately this carb/fibre also really helps fill you up, which can help you drastically cut down on over-eating.
Dose: 1scp morning & 1scp before lunch · Where I buy it →
Firestarter, Stearic Acid
Stearic acid has been shown in studies to increase satiety (feeling of fullness), decrease cravings, decrease stress eating, increase metabolism (fat burning), increase energy, and improve mitochondrial function, as well as help to purge some of the bad fats hidden in your body that do just the opposite effect.
Dose: 4x morning, 2x before lunch · Where I buy it →
Ω-3 Fish oil — DHA/EPA
Helps to lower inflammation (reducing time to recover & improving fat loss), increase testosterone production, improve the cholesterol levels, help to fix hormonal imbalances as well as improving cognitive performance. Many studies are showing links to potentially lowering the risk of heart disease, diabetes and Alzheimer's disease.
Dose: 2-6x daily · Where I buy it →
Inositol (myo-inositol)
A cheap & effective anxiolytic (lowers anxiety), with mild anti-depressive effects. Cerebral inositol levels unfortunately often naturally decline with age. Also found to lower instances of binge-eating/stress eating. Funnily enough it tastes mildly sweet too. [r][r][r]
Dose: 5-12g · Where I buy it →
5-HTP
5-Hydroxytryptophan (5-HTP) is a precursor to melatonin, and serotonin, the neurotransmitter responsible for Flow state, and task enjoyment. Taking 5-HTP can improve mood, and sleep quality.
I find 5-HTP useful as a social lubricant, as it both calms anxiety and improves mood towards happiness. There's also evidence of it resolving binge/stress eating. [r][r][r][r][r]
Dose: 100-200mg · Where I buy it →
How thyroid affects fat loss
The thyroid is a gland in your neck that secretes hormones that control how much energy you'll burn, among other things. One such hormone is T3, which regulates your metabolic rate and how readily you oxidise fat. [r]
Some plant compounds (e.g. goitrogens in brassicas like brussels sprouts and kale) can interfere with thyroid hormone production. [r]
Thyroid function is worth testing rather than guessing at, and it is a conversation for your doctor. Over-the-counter thyroid glandular products are not a substitute: they are unregulated, and analysis has found many of them contain real thyroid hormone in amounts the label does not disclose. [r]
Iodine
Thyroid hormones are necessary to burn energy. To burn fat, you will need modest levels of the two primary hormones T4 & T3 (T4 converts into T3, which does the real burning). However, to create these requires iodine. Often missing from people's modern diets, iodine is essential for many bodily processes, not just fat burning. If you are short on it, correcting that shortfall can help; if you already get enough, more iodine will not speed fat loss. The Australian recommended intake for adults is 150mcg a day, and the upper limit is 1,100mcg. [r]
Dose: 100-200mcg · Where I buy it →
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