How this works
Every training and nutrition decision sits on top of a careful read of your intake. Not goals. Not guesswork. Not templates.
Stage One · The Foundational Read
You fill in a long questionnaire, around 290 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 explains what it shows about your body and what is most likely behind it. That document is what I call your Foundational Read. Nothing assumed, nothing pulled from a template.
Biological Intake
Eight areas of your body
Around 290 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
How much you are carrying
Recovery Capacity
Resilience between stressors
Hormonal Context
Cycle, life stage, medications
Movement History
Past training, current capacity
Behavioural Context
Adherence, environment, identity
Output
Your Foundational Read: where your body is now, what is most likely behind it, and what to work on 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 most likely holding it back.
First: your readiness
Which of three readiness levels your answers put you at decides whether it makes sense to push at all, or whether we rebuild capacity first. Many 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 you can recover from. Training hard here usually adds to the load. Many women are further into this than they think.
Steadier, building capacity
Recovery has steadied and you can take real work again. This is often where change starts to show.
Performing
Recovered and responding. Now the work is sharpening what you have and holding it for the long run.
Then: what may be behind it
Bodies stall for different reasons, and each one tends to need a different approach to training, nutrition, and recovery. Part of the read is working out which one your answers lean towards. I call these the patterns.
Load and recovery
Holding tight under load
A lot of stress and load with little recovery: short or broken sleep, long days, not much down time. Often noticed around the middle first. Pushing harder tends to make it harder, not easier.
Food and energy
Energy rises and falls
Energy that dips in the afternoon, with the evening the hardest time to stick to the plan. Often noticed around the back and sides first, at any size. Steadier meals matter more than training harder.
Life stage
Your shape is changing
Women. Where weight sits, and how it moves as life changes. Recovery feels different. Eating less usually backfires; strength work and enough food move it further.
Strength and recovery
Strength dips as the middle fills
Men 40 and over. Strength, energy and drive dipping while the middle fills out. Lifting heavy and recovering well do more than extra cardio.
These are tendencies, not diagnoses. The pattern names describe where people often notice change and how they often feel. Nothing here measures what is happening inside your body.
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
Energy-Swing 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 plan · Energy-Swing
Starchy carbs kept to the meal after training. Outside of training, meals are built on protein and fat, which many people with this pattern find steadies their energy and cravings.
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 most likely behind 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 so I can take them into account, 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: a plain record of how far the block 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 readiness has moved from Depleted to Transitioning, so you are now building capacity. The pattern from your first read hasn't changed, and it doesn't need to. What has changed is that you 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 most likely behind it 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 behind it in January is not always what is behind 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 behind it 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 handles answers about hormonal change, sleep and stress, 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 starting point before any coaching conversation begins.
Take the 2-minute scorecard