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Crowd-It-Out Method

This episode is a bit of a personal one, sparked by a rare upcoming social weekend. As someone who doesn’t get out much these days, when I do—it can get lively. And I’m absolutely fine with that.

What I dive into today is the exact framework I use (and teach my clients) to enjoy these moments without spiralling off track. It’s called the Crowd It Out Method, and it helps make sure that one big night out doesn’t end up writing off your whole weekend—or your progress.

If you’ve ever struggled with guilt around social events or felt like one meal or a few drinks meant you had to start from scratch again, this episode will help you approach things differently.

• [00:00] The rare big weekend—and why it inspired this episode

• [01:30] Why I think social health matters just as much as physical health

• [03:10] Introducing the Crowd It Out Method

• [04:00] Part 1: Before the event – set your intention and prep for the aftermath

• [07:45] Example: what I’m cooking for my hangover day

• [09:00] Part 2: During the event – what works (and doesn’t) for me and my clients

• [13:15] Client win: how Chris lost weight and kept his social life

• [15:10] Part 3: After the event – drawing a line in the sand and bouncing back

• [17:00] Why this process makes you enjoy nights out more, not less

• [18:00] The “after-after” phase and how to rebuild momentum quickly

You can absolutely enjoy social events without ruining your health goals. Planning before, during, and after gives you clarity and control. One event doesn’t define your progress—it’s what happens after that counts. Putting a structure around your social life actually makes it more enjoyable and less stressful

If this episode helped, please hit subscribe, drop a quick review, or share it with a mate who’s always writing off Mondays after a big one.

Catch you next time ✌️

You’ve probably seen it on Instagram: “My client lost weight by eating more!”

Sounds sweet, doesn’t it?!

In this episode, I’m calling bullshit on that claim. I break down what’s actually going on behind these stories and explain why you might feel stuck, even when you think you’re doing everything right.

If you’ve ever felt frustrated, misled, or caught in the restrict-then-binge cycle, this one’s for you. I’ll help you zoom out, understand what really matters, and take back control of your nutrition.

💡 What I Want You to Take Away:

• These catchy “eat more to lose weight” posts often just mean better adherence—not magic

• Swapping to more filling, whole foods can help you feel like you’re eating more while staying in a deficit

• You don’t need extremes—you need something you can stick to

• You’re not broken. You probably just need a more sustainable approach

Episode Breakdown:

• [00:00] No more apology intros—just cracking on

• [00:40] The viral headline: “Lose weight by eating more” – here’s the reality

• [01:30] Myth 1: You’re not eating more—you’re just not swinging from extremes

• [02:30] Myth 2: You’re eating more volume, not more calories

• [03:45] What calorie density means (in plain English)

• [04:30] Why these claims can mess with your head

• [05:00] How perfectionism leads to the all-or-nothing spiral

• [05:40] Why I coach people to find the middle ground

• [06:30] It’s boring but it works: the power of simple consistency

• [07:00] Wrapping up before I spiral too far off-track

  
  

  If you found this helpful, I’d love it if you’d subscribe, leave a review, or share the episode with someone who’s feeling stuck.

  
  

  If you want to dive deeper into this topic or see how I help clients navigate the messy middle, just DM me “PATHWAY”over on Instagram @peak.nutrition.coaching and I’ll send something useful your way.

  
  

  
  

Within the Peak Pathway, my clients use the Rapid Meal Mapping System to plan a full week of meals in under 5 minutes!

You can see how it works here:

https://www.loom.com/share/6e98b4f4bbd540d89131849c755d3f4b?sid=d44bc6b3-3645-42b6-8b45-07e2ca7f534e

Message me the word "TEMPLATE" on Instagram and I'll send you a downloadable, printable meal planning template. I'll even have a look over a completed copy for you and give some feedback.

This is the ABSOLUTE WORST thing you can do today

If you went cray cray on the choccies and roast yesterday, please don't do this....(this is me trying to create suspense)

DO NOT (I'll say it again for dramatic effect) DO NOT try and 'make up for it' today.

• You don't need to skip meals, extra cardio, or 20 million steps.

• 
  

  I know it seems like the right thing to do, but punishing yourself to compensate for overeating is a slippery slope into the binge-restrict cycle.

  
  

  Overdo it → Overcompensate → Cravings build → Snap → Repeat.

  
  

  You'd be far better to just draw a line in the sand and return to your 'normal' routine.

  
  

  Believe me, the binge-restrict and all-or-nothing cycles have a far bigger impact on fat gain than one day of overeating.

Getting yourself out of a rut

Just because you've got a boozy one coming up, doesn't mean it has to mean all your health & fitness goals go out the window.

You don't have to choose weight loss/sports performance OR enjoying yourself.

If you'd like to see more about this head over to Instagram and message me about the Crowd-It-Out Method which helps my clients balance boozing & fitness.

Back with another unscripted episode.

It came to me after a recent client check-in where we talked about the most effective thing you can do to lose weight...

Or just improve your nutrition in general for that matter!

What is it I hear you ask?

Planning.

Plannning turn "i know what I should eat' into foods on your plate.

Now meal planning can sound quite arduous so I've got something to help.

Head over to Instagram @peak.nutrition.coaching.

And DM me the word 'PLANNING'.

In this episode of The Peak Nutrition Podcast, we explore the common struggle of falling into the all-or-nothing mindset, particularly when life gets busy or overwhelming.

We discuss losing momentum and practical strategies to help you break free from a complete standstill, whether in your fitness, nutrition, or overall habits.

Key takeaways include:

• How small, manageable actions can create positive momentum.
• The importance of "lowering the bar" for success to make habits feel achievable.
• Real-world examples of simplifying workouts, meal planning, and daily routines to get back on track.
• Why having accountability, like a coach, can help you avoid slipping into the all-or-nothing cycle.