How this works
Every training and nutrition decision sits on top of an actual read of what your body is doing. Not goals. Not guesswork. Not templates.
Stage One · The Foundational Read
You fill in a long questionnaire, 230 questions covering eight areas of how your body is working, and you send me your measurements, three photos and any recent blood work. I go through all of it and write you a document that says what is actually going on with your body and why. That document is what I call your Foundational Read. Nothing assumed, nothing pulled from a template.
Biological Intake
Eight areas of your body
230 questions across the eight areas that show how your body is actually working.
Training Load
Volume, intensity, recovery debt
Sleep Quality
Depth, duration, regularity
Nutritional Pattern
Timing, composition, adequacy
Stress Load
Cumulative system pressure
Recovery Capacity
Resilience between stressors
Hormonal State
Cortisol, insulin, sex hormones
Movement History
Past training, current capacity
Behavioural Context
Adherence, environment, identity
Output
Your Foundational Read: what your body is doing now, what is driving it, and what to fix first.
Stage Two
I read your answers through five different lenses, which I call the Body Recode™ Interpretive Pillars. What comes out answers two questions: how much training your body can handle right now, and what is actually causing it to stall.
First: your readiness
Which of three states your body is in decides whether it is safe to push at all, or whether we rebuild capacity first. Most people are further back than they expect, and that is the single most important thing to get right.
Under load it cannot clear
Run-down and carrying more than it can recover from. Training hard here digs the hole deeper. Most women are further into this than they think.
Stabilised, building capacity
The system has settled and can take real work again. This is where change actually starts to show.
Performing
Recovered and responding. Now the work is sharpening what you have and holding it for the long run.
Then: what is driving it
Bodies stop responding for different reasons, and each one needs a materially different approach to training, nutrition, and recovery. Part of the read is working out which is yours. I call these the patterns.
Cortisol-driven
Holding tight under load
Chronic stress keeps the system in protection. Fat stores around the midsection. Pushing harder closes the door further.
Blood-sugar driven
Energy is inconsistent
Insulin sensitivity has drifted. Afternoon crashes, persistent cravings, heaviness after meals. Fuelling needs restructuring.
Hormonal-driven
Your body has changed
Oestrogen shift drives conservation. Fat distribution shifts. Recovery feels different. Restriction makes it worse.
Testosterone-driven
Capacity is slipping
Declining androgen signal. Recovery slower, drive flat, muscle no longer responding. System needs less demand, more inputs.
These name observed patterns of where the body stores and how it signals. They describe how your body is behaving, not a measurement of your hormone levels.
Stage Three
With your Foundational Read in place, I build everything within its boundaries: training, nutrition, weekly check-in flow. All delivered through your client portal.
training-program.tsx
Session A · Foundation Strength
Lower + push, controlled intensity
Trap-Bar Deadlift
Strength3 × 6 @ RIR 3
Dumbbell Bench Press
Upper3 × 8-10 @ RIR 2-3
Goblet Squat
Lower3 × 10 @ RIR 2
Single-Arm Row
Upper3 × 10 each @ RIR 2
Conditioning Finisher
Finisher3 rounds · 30s on / 30s off
Coach note · Stress-Stored profile
RIR 3 throughout. Recovery is still stretched. Don't chase failure. Bank quality reps and stop with reserve.
Training Program
nutrition-plan.tsx
Insulin-Drift profile · Day 5
Carb timing around training only
Hydration
500ml water + pinch of salt
Protein + fat
3 eggs in butter + 1/2 avocado
Salt + water
Optional fruit or honey if needed
Whey + fruit
Within 30 minutes
Protein + clean carbs
Beef mince + white rice + steamed veg
Protein + fat
Salmon + avocado + leafy greens
Why this works · Insulin-Drift
Starchy carbs locked to the post-training window only. Outside of training, protein and fat keep insulin low and let the body use stored fat for fuel.
Nutrition Plan
Sample data shown. Your actual program and nutrition plan are built from what your assessment found, and updated as your body responds.
Training Program
How heavy, how much and what type, all decided by what your assessment found. Not a generic phase. Not a template.
Nutrition Plan
Built around your biological profile. I adjust it as your body responds.
Weekly Check-In
Each week I read your data and produce a weekly read, a snapshot of how your body is responding.
Progress Tracking
Photos, measurements, and your readiness scored again over time, so movement is visible rather than assumed.
Your client portal
Nothing gets sent as a PDF you lose in your inbox. Every client gets their own portal, open from day one and updated as I adjust things. It runs in your phone's browser, so there is no app to download.
Your Foundational Read
The whole thing written out in plain language: how much training your body can handle, what is driving the way it is responding, and why I am prescribing what I am prescribing.
Training Program
Every session with sets, reps, and loads. Log each workout as you go so I can see what actually happened, not what was planned.
Nutrition Plan
Your meals and targets, with food swaps if something does not suit you, and simple adherence logging.
Daily Sequences
A Morning Reset and an Evening Rhythm built around what your assessment found. Short, specific, and the part most women are missing.
Recovery Protocols
Prescribed recovery work for whatever your assessment flagged, rather than generic advice to sleep more.
Supplement Stack
What to take, when to take it, and the reason it is there. Nothing on the list without a reason.
Weekly Check-In
Submit in a few minutes each week. Your full check-in history sits there, with my written response on every one.
Progress
Photos, measurements, and your twelve-weekly Progress Read, tracked in one place over time.
Blood Work
Upload your panels and see your markers read against your profile, plus a guide you can hand to your GP.
Messages and Resources
A direct line to me between check-ins, alongside your guides, glossary, and reference material.
Stage Four
While a block is live, two reads run together: the Foundational Read that set the boundaries, and the Weekly Read from each check-in. Each feeds the next. I read, I adjust, I read again. The plan adapts as your body adapts, right up to the end of the block.
The Foundation
Foundational Read
Produced once at the start. Defines your biological profile, readiness, and the boundaries I work within. Doesn't change week to week.
The Weekly Update
Weekly Read
Produced every week from your check-in. Captures how your body's responding to what we've applied. Drives my next adjustment.
Stage Five · The Progress Read
Twelve weeks after your last read, I read your body again and set where it sits now against where it started. This is your Progress Read: proof, in plain terms, of how far the block actually moved you.
You answer a short check-in, about five minutes, and I read it alongside everything since the last one. Your readiness is scored again, so the shift is something you can see, not just something you have to take on faith.
progress-read.tsx
Progress Read · Stress-Stored profile
How far this block moved you
Where you started
DepletedWhere you are now
TransitioningRecovery signal · across the block
Trending upPattern held · Stress-Stored
Your body has moved out of depletion and into building capacity. The pattern I first identified hasn't changed, and it doesn't need to. What has changed is that your body can now take real work.
Sample data shown. Your Progress Read never changes the pattern I identified in your Foundational Read. It measures the one thing that matters to you in between: are you actually moving, and in the right direction. What is driving your body gets revisited separately, on its own clock.
Stage Six · The Re-Read
The Progress Read tracks whether you are moving. It does not go back and question the original finding. Every twelve weeks I do, because what is driving your body in January is not always what is driving it in April.
You redo the full questionnaire, the measurements and the photos, and I write your read again from scratch. Same depth as the first one. If what is actually driving your body has changed, this is where that shows up, and everything built on top of it changes with it.
Twelve weeks is the longest it will ever be, counted from your last read rather than from when you started. If your weekly check-ins show something shifting sooner, I bring it forward.
The Body Recode™ doctrine is being submitted for independent review by a small advisory group of practising clinicians and high-performance specialists. The full doctrine is written down, it names the claims it has withdrawn, and it is being put in front of people qualified to challenge it.
Sports medicine physician
European-trained
Reviewing
how the system reads hormonal and regulatory state, and where it should defer to clinical care.
Elite-sport physiotherapist
Works with professional athletes
Reviewing
how the system reads load, recovery and readiness.
High-performance coach
Competitive physique athlete
Reviewing
the training, nutrition and supplementation logic.
Reviews are being sought now. Names and credentials will be published only where an advisor has completed a review and agreed to be named.
Available online, worldwide.
The first step for new clients is the 2-minute Readiness Scorecard. It gives me a biological starting point before any coaching conversation begins.
Take the 2-minute scorecard