Everybody’s meal plan is different and based on a whole range of individual factors which we will collect from your information form and/or blood work analysis. We will typically start you off with 1 or 2 meal plan options initially and foods will range from what you indicated you like to eat, what is feasible to your lifestyle, and what is required based on your overall health status (including gut, hormones, and metabolic). Over time we will make adjustments and teach you how to flexible diet. Please note: if you have a long list of health issues then your plan may need to be basic and restrictive temporarily while we fix your health and get you into a position to be more flexible.

This will be different from person to person. If you have low qualitative and quantitative awareness around nutrition your coach may update your meal plan when required. However, our goal is to build your knowledge around nutrition and teach you to flexible diet. As we do that we will start to give you more control over your food choices and teach you how to swap them out. Markers we look for to see if your meal plan needs to be changed are; diet enjoyment, adherence, cravings, and hunger cues, and/or stalled progress.

This will be different from person to person. However, ideally, if we are reverse dieting you, we will try and alter calories and macros every fortnight IF you have been adherent to our recommendations. Or if you are seeing consistent results your coach may keep you on the same calories and macros until your progress starts to slow down. Once we go into a calorie deficit calories and macros could alter every 2-4 weeks depending if refeed days or diet breaks are required. Your coach will be able to make these decisions based on the data you provide us in your weekly email check ins.

No. We are not chefs. We are nutritionists. And you have hired us to get you a very specific result. We will recommend the foods for each meal and it is up to you how you would like to eat that meal (stir-fry, curries, etc). You will have access to our MH recipe book which does contain recipes with the calories and macros included. However, we recommend only utilising this once you become confident 26 MH Online Coaching Packages with the flexible dieting approach. Please note: if you have had a big history of gut and hormonal issues and we need to place you on a specific dieting protocol to rectify this some of these recipes may be off-limits to you. If this is the case for you it is best to wait until you are in a position to be more flexible.

The reason we have a minimum 16-week term is so we have time to educate you over this period. Depending on how competent you are with tracking your food in our app and depending on the state of your health will determine when we start to teach you how to flexible diet. Typically, after you have followed the meal plan consistently for 1-2 weeks we can commence teaching you how to flexible diet. The key here is we don’t want to overload you with too much too early in the coaching process. As this reduces adherence and becomes overwhelming. We teach you little bits over time as it becomes natural and habitual to your lifestyle to ensure maximal results.

This will be different for every person however it is worth considering that what has led to your current situation has likely accumulated over many years. So naturally, it’s not something that can be turned around in days or weeks. We can have a significant improvement in symptoms in a few weeks however depending on your history and issues it could be much longer.

We choose the foods in your plan based on several factors. The foods you previously have been eating, the foods you listed you wanted to eat in your information sheet, the foods your body requires based on the information you gave us, and/or what your blood work analysis says. For example; if your bloods show lowered T4 and T3 production (thyroid function) that tells us you have a deficiency in both iodine and selenium. So we may include fish and brazil nuts in your plan to get you the daily dose of these nutrients. If you indicated in your information sheet you suffer from bad PMS we may include foods higher in magnesium and B6. And if you indicated you suffer from a lot of gut issues we will give you foods that have been shown to improve the diversity of the gut microbiome.

Yes. A study done on over 2000 people found that; 59% were low in chromium, 49% were low in magnesium, 47% were low in zinc, 46% were low in calcium, 40% were low in selenium, 37% were low in potassium, 25% were low in iron and 25% were low in  copper. These mineral deficiencies pose serious risks to achieving optimal health, performance, and body composition. Reasons for these deficiencies are that our food is now of much lower quality, soil erosion has contributed to 50% loss in mineral content (this study was done over 30 years ago so we can speculate it would be a lot less now) along with pesticides and fertilizers which have destroyed the soils bacteria and as a result minerals leading to low magnesium, zinc, iron, and calcium. Ideally, we like to see blood work prior to recommending supplementation however if we don’t have blood work we will use the symptoms presented in your information sheet to determine your requirements.

Yes. The main brands that we recommend are Thorne, Designs for Health, Metagenics, and Trilogy Nutrition which are all TGA and FDA approved. If you prefer to use different or cheaper brands of particular supplements we recommend that is your choice.

Your training program will be updated every 6-weeks and exercise complexity, training volume and intensity will be altered in each phase as your strength, endurance, movement efficiency, and body composition improve. Each phase builds on the previous and is appropriately periodized and structured to get you continual results.

Yes absolutely. If you are Perth-based you can add in extra PT sessions when you like. This does incur an additional fee and will largely depend on the coach’s availability. Please email admin@mhperformanceco ching.com if you would like to do this at any point.

When it comes to blood work there are both pathological and functional ranges. If you get bloods done at your local GP they utilise pathological ranges which are based on the average of the population that gets tested. If you think of the most common people that get blood tests it tends to be the elderly and sick people. So their ranges are quite broad and aren’t really applicable to people like you and me who are just chasing optimal health, body composition, and performance. We utilise functional ranges which are a lot more narrow and a lot harder to hit but if we can hit them then you are going to feel like a new person. This is why when we look at blood work we often pull almost over a dozen markers that are out of optimal ranges and we correlate this with the symptoms presented in your information form to draw conclusions about what may be going on with your body. Remember, symptoms are not normal they are clues from the body about what is happening internally. And they are almost always reflected in blood work and we are trained to look for these. For example; Vitamin D is actually a really good example of this. The pathological range for Vitamin D sits very low and it was actually lowered a few years ago because the population as a whole was low, so they lowered the bar to make it easier for everyone to hit it. Most doctors think that if you don’t have rickets (a condition associated with very low Vitamin D) then you are replete in vitamin D. Which is only 400IU per day. However, this could not be more wrong. The real question is, how much do we actually need to be healthy? health is not merely the absence of disease but complete optimisation of all body systems (gut, hormones, mental health, dental, hair/skin/nails, physical health, performance, menstrual health, home health, spiritual health, relationships, and immune health). The current RDA for Vitamin D sits at 400 IU per day which as I previously mentioned is the amount required to prevent rickets. The current RDA is based on this and doesn’t take into account vitamin D levels needed to prevent other conditions that may  be associated with vitamin D deficiency. For example; gut issues, bone health, autoimmune disorders, and mental health. For example; vitamin D is essential for the conversation of serotonin (which is essential for mood, satiety, and gut motility) and interestingly 1 in 2 people that have depression are also deficient in vitamin D (from an optimal range perspective), it also plays a role in glucose homeostasis and assists with insulin production and secretion with deficiency being associated with glucose intolerance.

This is different for every person and depends on the issues and symptoms you have and how long you have had them. Typically, however long you have had issues for it will probably take nearly the same time to fully heal. However, we can get a marketable improvement in symptoms in a matter of weeks or months (some people even days) but complete healing will take a lot more time. It also depends on how adherent and consistent you are with following the program. You will only get out what you put in and you need to be willing to work to overcome extenuating gut issues.

If you have a question outside your normal check in please feel free to email your coach or send them a message on their preferred platform. Please bear in mind our coaches only respond to emails and messages during business hours (9-5 pm Monday to Friday).

Yes, a Zoom call between you and your coach will be arranged prior to you starting. Once we have your information sheet and/or any blood work or pathology testing we will get to work on your plan. Once your plan is done, we will record a video on Loom (where you will get to see our face) explaining everything to you and how it will work. We do expect you to have lots of questions early on so please do not hesitate to reply to that email with any and all of the questions you have. There is NO dumb questions when it comes to this and an open line of communication and trust with your coach is necessary for you to get the result you want.

Our training programs are completely individualised. So, if you have a home gym, please send through a picture of all of your equipment and if you have adequate equipment we can design your training program based on the equipment in your home gym.