Nutrition, sport
& real talk
Evidence-based articles, race reports, and honest nutrition advice — from a dietitian who actually does the things he writes about.
Weight Loss Without the BS: Lose Weight, Not Your Mind (or Muscle)
Tired of keto cults and influencers telling you to live off celery? Real weight loss comes from real food, real consistency, and a plan that doesn't make you hate your whānau. Here's the no-bullshit breakdown — five moves that actually work.
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Type 2 Diabetes Diets: What Actually Works
There's no single "best diet" for Type 2 diabetes — but carbohydrates are the main food group to manage. After 12 years of specialist clinical work, here's the practical approach I actually use with patients.
Backyard Ultra: 5 Nutrition Tips That Make or Break Your Loop Count
The backyard ultra is a unique beast — loop after loop, hour after hour. I've run them from the inaugural Kings BYU in Northland to a 24-hour PB. Here are the five nutrition rules that matter most.
Fight: Why Incremental Changes Compound Into Everything
Incremental losses add up — you lose a little flexibility, a little strength, adjust and accept. But flip that idea, and you get the same happening with incremental gains. The message? Don't accept decline as inevitable. Fight.
Get After It: Vegan, Plant-Based, Vegetarian — or Not
Normal diets are generally lacking in nutrients too. Plant-based isn't an automatic pass into wellness-guru status, and it doesn't have to be restrictive. The key is being mindful and informed — whatever you eat.
Race Report: Inaugural Ring of Fire Mountain Ultra 72km
8 weeks after a DNF at Tarawera 100 miler, I lined up at the Ring of Fire. What followed was 13 hours 18 minutes of volcanic terrain, marshmallow hands from a thermal top too tight, dead headphones, and a volcanic red ribbon finish. Race reports don't get more honest than this.