<![CDATA[The Climbing Dietitian | Your Sports Nutrition Expert | Brisbane Dietitian & Nutritionist

<![CDATA[The Climbing Dietitian | Your Sports Nutrition Expert | Brisbane Dietitian & Nutritionist - Blog]]>Sat, 11 Jul 2026 06:28:43 +1000Weebly<![CDATA[Benefits of Creatine? (Looking Beyond Gym Performance)]]>Fri, 10 Jul 2026 01:15:33 GMThttps://www.theclimbingdietitian.com.au/nutrition-blog-dietitian-brisbane-nutritionist/benefits-of-creatine-looking-beyond-gym-performance

sports-dietitian-creatine-benefits-guide-nutrition-coach

Perhaps you might be asking yourself this question after seeing all the talk about ol Creatine on social media and beyond…

“Can Creatine benefit more than just your gym performance?”

Perhaps because you either are not a gym person or you simply want to know if a supplement has more far-reaching uses than just making the “lifty a lil bit more easy”.

If you've spent any time in a gym over the last 20 years, you've probably heard someone mention Creatine in some way. And now regardless of which space you are on, the buzz is real and I am getting more and more questions about it from people from all sorts of populations.

For many, it's viewed as the supplement for building muscle, getting stronger, and improving gym performance. And while that's certainly true, it only tells part of the story.
Creatine is actually one of the most extensively researched sports supplements available, with many a study investigating not only its effects on exercise performance, but also its potential role in healthy ageing, cognitive function, recovery, and even in the realm of mental wellbeing.

That doesn't mean creatine is a miracle supplement, and it certainly isn't a replacement for good nutrition, quality training, or adequate sleep. However, when those foundations are already in place, Creatine may offer benefits that extend well beyond helping you lift a little more weight in the gym.

So...let's look beyond the dumbbells and explore why creatine has earned its reputation as one of the most evidence-based supplements available.

Disclaimer: Just because a supplement is generally seen as effective and safe, does not mean that confirming that in this educational blog, means I am saying you should be taking Creatine by default. In other words, please remember this is not advice here, this is insight to help give you the information you need to seek and make more informed decisions around your nutrition. Simples.

Simple answer First

Yes...Creatine can benefit far more than just gym lifting power and muscle building.

While improving strength, power, and exercise performance remains its most established benefit, emerging research is also investigating its role in supporting cognitive function, healthy ageing, muscle preservation, recovery, and improving mental wellbeing/cognitive function.

Although not every proposed benefit has the same level of scientific evidence (yet), creatine continues to be one of the safest and most researched supplements available and worth consideration by many folks.

Could you be one of them? Maybe. Let’s start with giving you the information to get you thinking.

What Exactly Is Creatine?

Creatine is a naturally occurring compound produced by your body and found in foods such as red meat and seafood. It is stored primarily within your muscles, where it helps regenerate ATP, your body's rapid energy source used during short bursts of high-intensity activity.

Both your muscles use it (about 80%) and the ol noggin (brain) at the other 20%.

In simple terms, Creatine helps your body produce energy more efficiently when you need it most and helps various parts of your body “perform”.

While you can obtain Creatine through food, supplementation is an easy and effective way to increase your body's creatine stores beyond what diet alone typically provides.

In other words, regardless of whether YOU should or need Creatine, to get the levels shown to benefit someone tangibly, you will need supplementation.

Benefits: Looking Beyond Gym

1) Improve Strength, Power and Sporting Performance

This is the benefit Creatine is most famous for...and with good reason.

By increasing the amount of phosphocreatine stored within your muscles, creatine helps regenerate energy more quickly during high-intensity exercise. This allows you to perform slightly more work, complete extra repetitions, or maintain higher training quality over time.

While those improvements may seem small during any one workout, they can compound over weeks and months into meaningful improvements in strength, power, muscle growth, and sporting performance.

One thing I often remind clients is that creatine doesn't replace hard work... it simply helps you get more out of the work you're already doing.

Think of it as a boost. This is why lifters like creatine, because it helps them lift heavier, more efficiently, to then reap the rewards of those adaptations.

Creatine = lifting becomes easier. Because you generate more power from your muscles. Quick math.

2) Help Build and Preserve Lean Muscle (And Therefore Potentially Metabolism)

Many people think creatine is only useful if your goal is to build muscle.
In reality, maintaining muscle can be just as important as building it.

As we age, we naturally begin to lose muscle mass and strength, a process that becomes increasingly relevant during older adulthood and for many women transitioning through menopause.

Combined with regular resistance training and adequate protein intake, Creatine may help support the preservation of lean muscle and physical function, making it an exciting option for healthy ageing (especially in the elderly and those going through hormonal changes) rather than simply “bodybuilding” or general gym weekend warriors wanting to build some extra size.

We know that muscle loss can drop metabolism to varying degrees (sometimes overstated, I admit).

So we can venture to say that in situations where we see a dip in metabolism impacting the ability to maintain a healthier body composition, Creatine may be able to bridge that gap and allow you to address one of the biggest missing links for those going through menopause and the elderly: a drop in or lack of adequate, structured exercise supporting body comp but importantly, healthy outcomes.

3) Support Brain Function and Health, Improve Focus and Mental Clarity

This is one of the fastest-growing areas of Creatine research and the newest established benefit that is bridging the gap for the supplement between performance and wellbeing.

While the evidence isn't yet as strong as it is for exercise performance, more and more studies suggest creatine may help support certain aspects of cognitive function, particularly during periods of mental fatigue, sleep deprivation, or cognitively demanding tasks.

Some research has reported improvements in areas such as attention, working memory, processing speed, and mental clarity. So while in some ways still a “watch this space” type situation, we are not recommending Creatine more and more for good ol brain power.

From improving improving energy metabolism and cognitive pathways, to making your brain work better and become healthier. Creatine is showing itself as more than just a ATP and skeletal muscle booster.

Plus this also ties into it’s use for recovery from brain trauma such as concussions. Like I said earlier, the brain uses 20% of Creatine you take in.

4) May Support Mood and Mental Wellbeing

Mental health is incredibly complex, and no supplement should ever be viewed as a standalone treatment.

However, emerging research is exploring whether creatine supplementation may play a supportive role in mood and mental well-being in certain populations, particularly alongside appropriate medical and psychological care.

We are seeing that Creatine may be connected to improving mood by helping the brain function with less fatigue, improving resilience in the brain, and helping manage depressive symptoms; by acting as a battery for brain power and smoother function.

While this is all still evolving, it shows yet another example of how creatine's potential may extend well beyond physical performance.

To paraphrase Ferris Bueller…I have said it before, and I’ll say it again: Never forget to skimp on brain health, too. Up that mental game, my friend.

5) Support Healthy Ageing

One of the biggest goals of healthy ageing isn't simply living longer...

It's maintaining the strength and physical capacity to continue doing the things you enjoy. In other words, as I like to say…maintaining functionality and independence.

Whether that's carrying groceries, climbing stairs, travelling, gardening, or keeping up with grandchildren, preserving muscle strength plays a huge role in maintaining independence and being able to function like you want to.

One thing I think often gets overlooked is that Creatine isn't only for young athletes. When combined with resistance training, it may also help older adults maintain muscle quality and continue living active, independent lives.

Namely this appears to be due to it’s affect on being able to train better so you stimulate muscle more effectively and it’s muscle preservation power.

Either way, my point is that Creatine isn’t necessarily only for the “younguns”.

6) Potential Benefits for Bone Health

Creatine isn't considered a bone health supplement, but it may still contribute indirectly.

These are my thoughts on this, tying it all together with my knowledge of this substance.
By supporting greater resistance training capacity, Creatine may encourage the type of resistance exercise that provides important mechanical stimulus for maintaining bone density.

In other words, stronger muscles often help create stronger bones through regular loading and movement and quite simply better training in the gym and beyond.

It's another reminder that supplements don't work in isolation. They work best when combined with quality training and nutrition.

Who Might Benefit Most From Creatine?

Creatine isn't just for bodybuilders.

You may benefit if you are:

Completing regular resistance training.
Playing competitive or recreational sport.
Looking to improve strength or power.
Trying to preserve muscle during ageing or menopause.
Following a vegetarian or vegan diet, as dietary creatine intake is often lower.
Returning from injury and rebuilding strength under professional guidance.

Of course, seek your own tailored advice from a Sports Dietitian and if in doubt because you have a condition or take medication, check with your Doc too.

Click here if you are looking to work with a Dietitian and we can speak about your goals and see if we are a good fit.

Is Creatine Safe?

This is probably one of the more common questions I receive on Creatine.

Firstly, which is the Creatine version you should be using if you are taking it. The answer is unequivocally Creatine Monohydrate.

The good news is that Creatine Monohydrate remains one of the most extensively researched sports supplements available.

For healthy adults, current evidence continues to support its safety when taken at recommended doses. Loading phases are optional rather than essential, and consistency is generally more important than timing.

If you have existing kidney disease or other significant medical conditions (or take medications), it's always worth discussing supplementation with your healthcare team before starting.

Final Thoughts and Wrapping It All Up!

Creatine has earned its reputation as one of the most effective supplements for improving strength and exercise performance, but that's no longer the whole story.

Emerging research continues to uncover exciting possibilities in areas such as healthy ageing, muscle preservation, cognitive function, recovery, and mental wellbeing. While some of these benefits require further investigation, the overall body of evidence makes Creatine Monohydrate one of the most promising and well-supported supplements available today.

Like any supplement, though, creatine works best when it's built upon the foundations of good nutrition, appropriate training, quality sleep, and consistency. There are no shortcuts... only tools that help you get more from the work you're already putting in.
If you're wondering whether creatine is right for you, or you're feeling overwhelmed by the endless supplement advice online, personalised guidance can make all the difference.

As a Sports Dietitian and Nutritionist, I help athletes, active professionals, and everyday Australians cut through the marketing noise and build nutrition strategies that are practical, evidence-based, and tailored to their goals.

Because the best supplement plan isn't the one that's trending... it's the one that actually fits your body, your lifestyle, and your long-term success.

So if you are ready, let’s chat and see if you can join the hundreds of clients I have helped level up their nutrition and achieve their best versions of themselves.

Feel free to reach out and start the conversation by filling out my contact form here.

Click here to enquire now about working together.

Or feel free to reach out with any questions - I am here to make sure you make the right decision.

You can email me at: aleksa@theclimbingdietitian.com.au

Looking forward to taking out the guesswork and helping you “figure out this nutrition thing”.

To your peak and with warm regards,
Sports Dietitian and Coach Aleksa

Aleksa The Climbing Dietitian Brisbane Dietitian Nutritionist

Brisbane Sports Dietitian and Nutritionist

]]><![CDATA[Reviewing Australia's Most Popular Protein Milks and Smoothies (A Dietitian’s Guide)]]>Thu, 11 Jun 2026 03:48:22 GMThttps://www.theclimbingdietitian.com.au/nutrition-blog-dietitian-brisbane-nutritionist/reviewing-australias-most-popular-protein-milks-and-smoothies-a-dietitians-guide

Calories, protein, ingredients, convenience, and which option might be best for your goals. Let’s discuss.

Walk into any supermarket these days and you'll find no shortage of high-protein milks, smoothies, shakes, and iced coffees staring back at you from the fridge.

From Rokeby and Pauls Plus+ to Oak, Dairy Farmers, Dare, and Musashi, the range of options available has exploded over the past few years, there is no denying that.

And while having more choice is generally a good thing, it can also leave people wondering:

"Which one is actually best?"

Well, with these, there is no true best or universal best option and they are all very similar with some differences to consider for your individual context, which I will help break down a lil today.

As a Sports Dietitian and Nutritionist, I get asked about these products fairly regularly. Are they healthy? Are they worth the money? Is one brand significantly better than another?

The good news is that most of these products can absolutely have a place in a healthy diet (no matter what the fear mongers on social media have to say). The better question is often whether one best suits your individual goals, preferences, and lifestyle.

In this guide, I'll break down some of Australia's most popular protein drinks and compare them on calories, protein content, nutritional features, and overall practicality so that you can make a more informed decision.

Are Protein Milks and Smoothies Actually Healthy?

Before comparing products, let's address the elephant in the room.

Many people assume that because something comes in a bottle, contains sweeteners, thickeners, or has some sugar listed on the label, it must automatically be unhealthy.

The reality is a little more nuanced than that. Heck, alot more nuanced then the simplistic one-tone arguments the “gurus” make.

Most of these products provide a substantial amount of protein in a convenient format that requires no preparation. For busy professionals, gym-goers, athletes, tradies, students, and parents, that convenience alone can be incredibly valuable.

Remember, some of the best choices with nutrition are the sustainable ones (provided they are healthy choices of course).

One thing I often remind clients is that nutrition exists within context.

For example, some of these products contain more carbohydrates than others. That is not automatically a bad thing. For active individuals, carbohydrates can support training, recovery, and overall energy intake.

Sports nutrition is a different beast. I have said it once and I'll say it again.

Some products contain naturally occurring milk sugars (lactose), while others use filtered milk or have no added sugar. Neither automatically makes a product "good" or "bad". In other words, the sugar in them is not automatically a negative when you look at the context of USE.

The best choice ultimately depends on your goals, preferences, individual tolerance (I have some clients who couldn’t tolerate and others who live on them) and how the product fits into your overall nutrition strategy.

Now let’s break it down and unpack each of these popular choices. Keeping in mind that cross-flavour variance is a thing (though not significant but still I have tried to review choccy milk versions where possible to account for this).

And also keep in mind that I have simply tried to identify their baseline composition for comparison as well as try to highlight any specific differentiators to give you extra context.

One thing across all options is that they are all high in protein, full of calcium, and low (or lowish) in fat. Beyond that, there are some differences and flavour is personal, but let’s get into it.

And please note as a disclaimer, that none of this is advice for you or recommendations for your specific situation. Always speak with a Dietitian for individual advice and direction. This is simply educational and for the purpose of helping you understand these products more.

So anyways, without further ado, let’s go…

The “Reviews” Are In

Rokeby Protein Smoothie (White Cap Version)

Nutrition Snapshot

Calories: 287
Protein: 30g
Carbohydrates: 27g
Fat: 6g

What Makes It Different?

Higher carbohydrate option compared to some competitors (and it’s blue cap alternative)
Milk-based protein source (but low lactose due to the added lactase)
Popular flavour range and more or less the OG of the protein smoothie range
Suitable as a recovery option after training or a quick and easy meal on the go when convenience is looking sexy

Dietitian Take
One of the reasons Rokeby remains so popular is that it strikes a nice balance between convenience, taste, and nutrition. While it may contain slightly more carbohydrates than some alternatives, that is not necessarily a disadvantage, particularly for active individuals looking for both protein and energy around training or post-training (or as a more balanced meal replacement).

Plus it is marketed and literally is a smoothie, not a classic protein shake so the higher amounts of both carbs and fats is expected and shouldn’t come as a surprise anyway.

Rokeby Protein Smoothie No Added Sugar (Blue Cap)

Nutrition Snapshot

Calories: 253
Protein: 30g
Carbohydrates: 18g
Fat: 6g

What Makes It Different?

No added sugar
Low lactose too
High protein content again like all of these (that 30g marketing sweet spot)
Strong protein-to-calorie ratio

Dietitian Take
This is likely the option that appeals most to those wanting a high-protein product while keeping calories slightly lower. It still delivers plenty of protein while reducing some of the extra carbohydrate content found in the original range (the white cap, no cap bruh haha).

Just a universally solid choice as Rokeby range always is, and has less sugar for the carb-conscious or less active individual.

Pauls Plus+ Protein

Nutrition Snapshot

Calories: 265
Protein: 30g
Carbohydrates: 21g
Fat: 6g

What Makes It Different?

Added fibre (6g per serve is no small amount)
No added sugar (only lactose from milk)
Lactase enzyme included
Strong nutritional profile
Consistency of typical flavoured milk vs. “smoothie like”

Dietitian Take
This is one of the more nutritionally interesting products in this protein milk category.

The addition of fibre helps support satiety and potentially supports digestive health, while the lactase enzyme may improve tolerance for some individuals. On paper, it is certainly one of the strongest all-round performers but anecdotally, it’s taste is not as good as some others (just personal preference).

From a calorie and protein/macro POV, it’s similar to Rokeby and the like. The fibre addition is the main differentiator.

Oak Plus Protein

Nutrition Snapshot

Calories: 309
Protein: 30g
Carbohydrates: 28g
Fat: 7g

What Makes It Different?

Familiar Oak flavour profile
Higher indulgence factor
Convenient protein boost
Also has added fibre (same fibre as the Pauls but 4.5g which may be more tolerated in the gut)

Dietitian Take
This was my first “protein milk” and started the trend in my opinion so I always have a soft spit for it and is my favourite flavour wise with pretty solid nutritional stats. It’s very much a meal replacement option for a quick recovery fuel up after a heavy training session or event.

For people who enjoy traditional flavoured milk, this can be a nice middle ground between taste and calorie-conscious nutrition (though none of these drinks deviate by a huge margin in calories that can’t be worked in somehow, just for context).

It provides a practical way to increase protein intake while being one of the more enjoyable drinks on the list and near perfect as a quick on-the-go refuel and rehydration solution.

Dairy Farmers Protein Smoothie

Nutrition Snapshot

Calories: 271
Protein: 30g
Carbohydrates: 24g
Fat: 6g

What Makes It Different?

Smooth texture and consistency (like a creamy flavoured milk in a sense)
High protein content
Added prebiotic fibre (2g)
Very transparent label which I love (shows extra nutrients but these are simply natural sources highlighted so much same across the products here and they even break down the sugars by type)

Dietitian Take
Just a solid all-arounder choice, much the same way as all of these. Nutritionally, it is better than some due to the prebiotics but isn’t much different to the Oak or Pauls in that regard.

Solid taste profile and if you love transparent labelling, then this one breaks down a lot of extra details others don’t (if that matters to you).

I like it more than the Pauls, but prefer the Oak or Rokeby. Do with that what you will.

Dare High Protein Iced Coffee

Nutrition Snapshot

Calories: 290
Protein: 30g
Carbohydrates: 24g
Fat: 8g

What Makes It Different?

Protein plus caffeine (that is its selling point)
Doesn’t taste like a “health drink” so some may prefer that (feels like a cheeky servo treat while hitting some extra protein)
One of the simpler nutritional ingredient lists (if that matters to you)

Dietitian Take
If you're already buying an iced coffee, this option may provide more nutritional value through its added protein content. Just remember that caffeine content is something to consider depending on your tolerance and timing.

All in all, a delicious choice that will hit the spot and still give you a very similar nutritional profile like the others (minus say the fibre, if you even care about milk providing your fibre). If you like coffee flavour, it’s one of the more nicer and traditional flavoured milk “protein options”.

Musashi High Protein Shake

Nutrition Snapshot

Calories: 240
Protein: 31g
Carbohydrates: 24g
Fat: 2g

What Makes It Different?

More of a supplement like protein drink
One of the lowest calories of all the options today per serve
Much lower in fat than the others
Designed with active individuals in mind so has lil more carbs than some, like less than others, minimal fats.
Does seem to have more additives if that is something you care about

Dietitian Take
This is a straightforward high-protein option that delivers exactly what most people are looking for: plenty of protein in a convenient package. It’s a protein shake in a bottle really hence, in my opinion, the flavour is obviously “protein” and isn’t as nice.

However, if the flavour is ok to you, then its a solid option but not so much on the go as it’s typically not sold in the cold section (anecdotally for me).

Honestly, considering the nutrition is very similar to the others, but less calcium and not as nice flavour-wise, I would just get a tub of Musashi protein powder if you want this choice (more cost-effective too).

Musashi Shred & Burn Protein Shake

Nutrition Snapshot

Calories: 181
Protein: 32g
Carbohydrates: 4g
Fat: 4g

What Makes It Different?

Lowest calorie option on this list (made on water)
Highest protein content (but a smidge, technicality more than a perk)
Very low in carbs (low carb choice) and quite low in fat
Closest to a classic whey protein shake you would make at home
Does have a little bit of caffeine added

Dietitian Take
The "shred" and "burn" marketing is B.S. but other than that you have a very lean bottled protein option here if that tickles your fancy.

Doesn’t taste as good to me personally (it is made on water not milk afterall). However, should be viewed through a realistic lens which is that this is for the calorie-conscious gym goer wanting what is essentially their usual whey powder on the go.

Same as the other Musashi above, you may be better off just getting the tub of Musashi and saving some costs with this one. Nutritionally, it only really has its low calorie profile going for it and it tastes worse than the others.

Up and Go Protein Energise

Nutrition Snapshot

Calories: 402
Protein: 35g
Carbohydrates: 42g
Fat: 8g

What Makes It Different?

Vitamin and mineral-enriched (i.e. added extra nutrients to make it more of a health drink, meal replacement)
Much more carbs than the others and a lil more protein at 35g (so for those with more fuelling needs)
Highest calorie product of the list by a good margin (again, for those with greater fuelling requirements or needing to boost calorie intake)
Added fibre at 5g

Dietitian Take
The classic up and go protein version in a bottle. That is what it is. If you have tried it and liked it, you'll like this one. If you don’t and find it tastes too much like a nutrition drink like some do, you won’t.

You would definitely not choose this one if calories are being controlled, as it will put a dent in your calorie deficit quicker than the other options. It really is the most like a “breakfast in a bottle” hence would and should be mostly used that way as needed.

Really, this is my choice for when we need protein calories and protein (based on the 500ml bottle here) but I will always recommend a Rokeby or Oak Plus before it due to the relative middle ground it achieves to great effect.

My Dietitian Picks

Best Overall Nutrition Profile
🏆 Pauls Plus+ Protein or Rokeby (blue cap)

Best Flavour
🏆 Oak Plus Protein

Best Recovery Option for Active Individuals
🏆 Oak Plus Protein or Rokeby (white bottle cap)

Best Coffee Option
🏆 Dare High Protein Iced Coffee

Most Transparent Label
🏆 Dairy Farmers protein smoothie

Remember, these takes are only my opinion and different people may prioritise different factors such as taste, cost, calories, convenience, or ingredient profile.

All in all, they are all great choices for different reasons and much of the differences aren’t even large (most of them have very similar profiles).

My personal go-to is Rokeby or Oak Protein but do enjoy the Dairy Farmers one on sale too as it’s a decent flavour and hits the macros well too.

Final Thoughts

The good news is that there are no real "losers" on this list.

Most of these products provide a convenient source of protein and can absolutely fit into a healthy, balanced diet. The best choice often comes down to your goals, preferences, budget, and how you plan to use the product.

Rather than obsessing over finding the perfect protein drink, focus on finding one that you genuinely enjoy and that helps you consistently meet your nutrition goals.

And if you're unsure how products like these fit into your broader nutrition strategy, working with a Dietitian can help remove the guesswork.

As a Sports Dietitian and Nutritionist, I help active individuals, athletes, busy professionals, and everyday Australians build practical nutrition strategies that support performance, body composition, and long-term health without unnecessary restriction or confusion.

Because nutrition should be simple enough to stick to... and effective enough to get results.

And if you are unsure where to start or want help figuring out which nutrition changes will make the biggest difference for your goals, that is where personalised nutrition coaching support can help.

So if you are ready, let’s chat and see if you can join the hundreds of clients I have helped level up their nutrition and achieve their best versions of themselves.

Feel free to reach out and start the conversation by filling out my contact form here.

Click here to enquire now about working together.

Or feel free to reach out with any questions - I am here to make sure you make the right decision.

You can email me at: aleksa@theclimbingdietitian.com.au

Looking forward to taking out the guesswork and helping you “figure out this nutrition thing”.

To your peak and with warm regards,
Sports Dietitian and Coach Aleksa

Brisbane Sports Dietitian and Nutritionist

]]><![CDATA[What Are the Easiest Nutrition Changes You Can Make for Better Health? Here are 5 To Get You Started]]>Thu, 14 May 2026 06:00:13 GMThttps://www.theclimbingdietitian.com.au/nutrition-blog-dietitian-brisbane-nutritionist/what-are-the-easiest-nutrition-changes-you-can-make-for-better-health-here-are-5-to-get-you-started

easy-nutrition-changes-for-better-health

Improving your nutrition can feel unnecessarily complicated these days.

One minute social media is telling you to cut carbs. The next minute you apparently need to avoid seed oils, fast for 18 hours, eat only meats, and scrutinise every gram of food entering your body.

The reality is that most people do not need a complete dietary overhaul to improve their health. At least not to get started and start reaping the rewards of better eating.

In fact, some of the best results come from what I like to call “net positive” changes. Small, realistic nutrition habits that move your health, energy, and body composition in the right direction without making your life miserable or more burdensome in the process.

As a Sports Dietitian, one of the biggest things I notice when working with clients is that the people who get the best long-term results are rarely the ones making the most extreme changes, swinging for the rafters.
Usually, they are the ones who consistently nail a few key basics. Then capitalise on this with consistent strategies and compounding changes that feed the body and mind in the process.

So if you are looking to improve your nutrition without flipping your entire life upside down, here are five easy nutrition changes that can make a surprisingly big difference when you are getting started…and even if you have been at this a while and not finding your foothold.

1. Include a Source of Protein at Most Meals

Protein is one of the easiest upgrades you can make to your diet.

Not only does it support muscle recovery and body composition, but it also helps keep meals more filling and satisfying. This can naturally help reduce overeating and improve dietary consistency without needing to only “try harder”, just “do smarter”.

One thing I commonly notice with clients is that protein intake is often heavily skewed toward dinner, while breakfast and/or lunch are lacking.

Then hunger creeps in later in the day and snacking becomes harder to manage - hello snack o'clock, you there? (Of course they are, cheeky bugger).

Simply becoming more intentional with constructing your meals with a strategic view on the foods you eat is where it is at. Think like eggs, yoghurt, lean meats, seafood, tofu, legumes, or protein snacks can be a very easy win.

Small change…you guessed it, big return.

2. Increase Your Fibre Intake

Fibre is one of the most underrated parts of a healthy diet. I have recently been even more focused on this (just ask my clients, guilty haha).

It supports digestion, gut health, fullness, and overall dietary quality, yet most people still are not getting enough of it consistently.

A very common pattern I see is people trying to improve their nutrition while still barely eating fruits, vegetables, legumes, or wholegrains throughout the day. Then they wonder why hunger, digestion, or energy levels still feel all over the place.

The good news is you do not need to overcomplicate it. Adding an extra serve of fruit, increasing your veggie intake at dinner, choosing wholegrain options, or incorporating more legumes into meals are just some of the simple foolproof starting points that can all help increase fibre intake fairly easily.

Your gut, digestion, and hunger levels will likely thank you for it, too. Talk about a healthy relationship with your mind and body!

3. Reduce Liquid Calories Where Possible

Liquid calories can sneak into the diet very quickly because they usually do not create the same fullness as solid food. Plus, most are nutritionally void.

Soft drinks, alcohol, juices, oversized coffees, frappes, and even smoothies can contribute a surprising amount of calories without people realising it.

This is something people often underestimate until we actually break things down together. A couple of drinks here, a large fancy coffee there, and suddenly several hundred extra calories are appearing each day without much nutritional return.

This does not mean you can never enjoy these things again. It is more about awareness and balance.

Even reducing intake slightly or swapping some drinks for lower-calorie alternatives can create positive momentum surprisingly fast.

I personally am a big fan of the sugar-free club as a strategy.

4. Build More Meals Around Whole Foods

Notice I said more whole foods…and not only whole foods.

One of the biggest mistakes people make is thinking healthy eating has to become an all-or-nothing process. In reality, improving your nutrition is often about improving the overall quality of your meals more consistently.

Unsurprisingly, many clients I work with already know what the go to typical “healthy foods” are. The issue usually is not knowledge - at least not always.

It is creating a realistic structure where healthier choices become easier and more consistent throughout a busy work and family week.

Building meals around foods like lean proteins, fruit, vegetables, whole grains, legumes, and dairy can naturally improve fibre, protein, micronutrient intake, and fullness all at once.

Kind of putting together some of the earlier points really, hint hint. It’s about the system, not the singularities.

You do not need to eat perfectly. You just need a better overall balance most of the time which comes from a whole food focus most of the time but importantly with room for flexibility to enjoy life.

Hence why I love instilling flexible nutrition principles in my client diet plans and coaching style. Think the 80/20 rule.

5. Stop Chasing Perfection

This one might honestly be the most important for your mental nutrition game and for a sensible food relationship or “connection”.

A lot of people destroy their consistency because they think one “bad” meal means they have failed. So the mindset quickly becomes:
“Well, I already stuffed up…may as well restart Monday.”

Honestly, this is probably one of the biggest mindset bottlenecks I see in practice. People are often far closer to success than they realise, but the all-or-nothing mindset keeps interrupting consistency before momentum has time to build.

Nutrition does not work like that.

One meal will not ruin your progress. Just like one healthy meal will not magically transform your health overnight, either. I like to say it’s more than just 1 salad and 1 pizza.

The people who tend to get the best long-term results are usually the ones who stay consistent without expecting perfection from themselves.

That flexibility matters more than people think. It creates a lifestyle change that pioneers your results in a way that strengthens sustainability (the magic word it seems).

I don’t want my clients to be perfect all the time, but I do love it when they are consistent and human in their approach to food.

Bringing It All Together

Improving your health does not need to involve extreme dieting, cutting out every food you enjoy, or completely rebuilding your lifestyle overnight.

Often, the biggest improvements come from small “net positive” habits that are realistic enough to actually stick like blu-tack on an old poster from your childhood room (if you know you know).

More protein. More fibre. Better awareness. Less all-or-nothing thinking.

Simple…but powerful. Simple but effective. Simple…therefore doable.

And if you are unsure where to start or want help figuring out which nutrition changes will make the biggest difference for your goals, that is where personalised nutrition coaching support can help.

As a Sports Dietitian and Nutritionist, I help people simplify nutrition and build strategies that fit their lifestyle, preferences, and goals in a realistic way.

Because good nutrition should support your life, not take it over. It should be lifestyle compatible.

So if you are ready, let’s chat and see if you can join the hundreds of clients I have helped level up their nutrition and achieve their best versions of themselves.

Feel free to reach out and start the conversation by filling out my contact form here.

Click here to enquire now about working together.

Or feel free to reach out with any questions - I am here to make sure you make the right decision.

You can email me at: aleksa@theclimbingdietitian.com.au

Looking forward to taking out the guesswork and helping you “figure out this nutrition thing”.

To your peak and with warm regards,
Sports Dietitian and Coach Aleksa

Brisbane Dietitian and Nutritionist

]]><![CDATA[Fibre 101: A Simple Guide to Fibre: What It Is, Why It Matters, and How Much You Need]]>Wed, 15 Apr 2026 22:48:04 GMThttps://www.theclimbingdietitian.com.au/nutrition-blog-dietitian-brisbane-nutritionist/fibre-101-a-simple-guide-to-fibre-what-it-is-why-it-matters-and-how-much-you-need

Fibre is one of those nutrients that almost everyone knows they should be eating more of… but not everyone actually understands why or more specifically, don’t put in that much effort to do so.

It often gets overshadowed by things like protein, calories, or carbs, yet it plays a huge role in digestion, gut health, and even how full and satisfied you feel day to day (so it also has a role in body composition, interestingly enough).

The problem is, most people either overlook it completely, don’t focus on it with intention, or assume they are getting enough without really knowing.

So instead of overcomplicating things, this blog will break fibre down into the basics. What it is, the different types, why it matters, and just a starting rough idea on how much you might need so that you can start levelling up yo fibre game!

Once you understand the basics, it becomes much easier to apply in your day-to-day eating.

So What is Dietary Fibre?

Dietary fibre is a type of carbohydrate found in plant foods that your body cannot fully digest.

Unlike other carbs, fibre is not broken down and absorbed for energy in the same way. Instead, it moves through your digestive system, where it plays a key role in gut health, digestion, and overall well-being.

Different types of fibre work a bit differently (though fundamentally they all help the gut be at its MVP level of game). More on this soon, so keep reading.

You will find fibre in foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. And while it might not seem as “important” as protein at first glance, it has a huge impact on how your body functions and in helping you reach your peak potential.

The key with fibre is not simply “getting it in”, but about getting a mix of the fibre types for the full spectrum of benefits and uses it provides the ol human body so let’s look at the different types of fibre now.

Fibre Types 101

Not all fibre works the same way. There are two main types, and both are important for different reasons, so let’s break it on down.

Soluble Fibre
Soluble fibre dissolves in water and forms a gel-like substance in the gut. This helps slow down digestion, which can support more stable energy levels and improved feelings of fullness.

Within this category, you also have prebiotic fibres - one of the big reasons I promote soluble fibre to clients.

These act as fuel for the beneficial bacteria in your gut, supporting a healthier gut microbiome. What happens in a nutshell is they get fermented in the digestive tract and form short chain fatty acids (SCFA’s such as acetate, propionate, and butyrate) which act as a food source to essentially reinforce the gut and improve it’s strength and function.

Soluble fibre is also beneficial for heart health with specific fibres such as beta glucan having a strong role in reducing cholesterol. For example, oats are famously full of these fibres.

Insoluble Fibre
Insoluble fibre on the other hand, does not dissolve in water. Instead, it adds bulk to your stool, softens it too, and helps food move through the digestive system more efficiently and to pass stools more easily (i.e. keep the plumbing working as it should, so to speak).

This is the type of fibre most associated with keeping you “regular” and supporting overall digestive health.

You will find insoluble fibre in foods like whole grains, vegetables, nuts, and seeds.
Getting a mix of this with soluble fibre is the gold standard to truly improve gut health and response and takes time and strategy to have them working like clockwork.

Roles and Benefits of Fibre in a Nutshell

As mentioned above, fibre does a lot more than just “help with digestion” and having “good poops”. Though that is one of the main roles, granted.

Firstly, it plays a major role in gut health by supporting the balance of bacteria in your digestive system. A healthier gut can have flow-on effects to energy, weight management, hormonal health, immunity, and overall wellbeing.

Secondly, fibre helps with satiety. When you make more meals that include more fibre they tend to be more filling, which can make it easier to manage hunger and stick to your nutrition goals (especially if fat loss is a focus for you personally).

It also supports blood sugar control and helping to avoid big spikes and crashes in energy levels across the day.

On top of that, fibre has been linked to improved heart health and reduced risk of certain chronic diseases, including one that has recently been more and more in the spotlight, unfortunately: colon cancer.

In short, it is one of those nutrients that quietly does a lot of important work behind the scenes.

General Fibre Targets

Most adults are not hitting their daily fibre targets. We know this. I see this. No ifs and buts.

So how much should we be eating? Well, I want to first preface this by saying that individual needs and strategy needs vary and require a proper assessment so this is not advice here but more so some guidance points on general fibre needs.

As a rough guide, aiming for around 25–30 grams per day is a good starting point for most people to achieve adequacy to some level. Some individuals may benefit from slightly higher intakes depending on their needs and goals.

However, moving too fast too soon with fibre is also a potential issue so some people may need a smaller target (even at least just to start with).

Customisation to YOU is key!

Rather than focusing on exact numbers straight away, it is often more helpful to look at your overall food choices and just start working on adding a lil extra fibre at a time and doing 1% better each week or so.

Asking yourself these questions can help:
Are you including fruits and vegetables regularly?
Are you choosing whole grains over more refined options?
Are legumes, nuts, or seeds part of your routine?

Small upgrades across your meals can add up quickly when done with a proactive mindset.

If you are increasing fibre intake, do it gradually and make sure your fluid intake is also adequate and optimised alongside this to avoid any issues like clogging yourself up (yes, more fibre can prevent this but also cause this, annoying right).

All in all, just remember that jumping from very low to very high fibre too quickly can lead to some digestive discomfort so pace yourself and when in doubt, speak to a Dietitian.

Feel free to contact me if you need one.

Bringing It All Together

Fibre is one of the simplest ways to improve your overall nutrition without needing to overhaul your entire diet.

It supports your gut, helps manage hunger, and contributes to long-term health… all from foods that are already accessible and easy to include.

If you are not sure whether your current intake is where it should be, or how to adjust it based on your goals, that is where having guidance can help.

As a Sports Dietitian and Nutritionist with experience and interest in gut health nutrition, I work with clients to build practical nutrition strategies that actually fit their lifestyle (not just something that looks good on paper).

If you want to improve your nutrition, digestion, or body composition with a more personalised approach, feel free to reach out and start the conversation by filling out my contact form here.

Sometimes the biggest improvements come from getting the basics right… and fibre is a very good place to start.

If you want help identifying what is holding you back and building a plan that actually fits your lifestyle, I am here and ready to help you.

Click here to enquire now about working together.

Or feel free to reach out with any questions - I am here to make sure you make the right decision.

You can also email me at: aleksa@theclimbingdietitian.com.au

If you are ready for “comprehensive level” full nutrition coaching solutions and feel I am the right Sports Dietitian for you already, then you can alternatively apply now directly to see if we are a good fit.

Simply CLICK HERE and start the process for reaching your peak potential and getting the body you feel happier, healthier, and more confident in.

Looking forward to taking out the guesswork and helping you “figure out this nutrition thing”.

Sports Dietitian and Coach Aleksa

Brisbane Sports Dietitian and Nutritionist

]]><![CDATA[Identifying Key Fat Loss Bottlenecks (And Why Your Progress Might Feel Stuck)]]>Wed, 18 Mar 2026 23:56:36 GMThttps://www.theclimbingdietitian.com.au/nutrition-blog-dietitian-brisbane-nutritionist/identifying-key-fat-loss-bottlenecks-and-why-your-progress-might-feel-stuck

why-fat-loss-is-not-working-common-mistakes-dietitian-nutritionist-brisbane-australia

Calling those who are trying to lose a lil weight and not seeing the results. This one is for you.

If you feel like you are doing “everything right” but the scale is not moving… it can get pretty fricking frustrating pretty darn quickly. Sound familiar?

You might be training consistently, making better food choices, and putting in real effort. But fat loss is not just about effort. It is about accuracy and consistency over time.
The convergence of strategy, consistency, habits, and routine behaviours.

As a Sports Dietitian, this is something I see all the time. People are close. Very close sometimes. But a few small bottlenecks are enough to slow or completely stall progress.

The good news is that once you identify them, they are usually very fixable. Today is not about the fix itself (that is individualised and requires working closely with you), but instead about identifying reasons and knowing where to next.

Here are five of the most common fat loss bottlenecks that might be holding you back (that you might not even be clocking).

1. Inconsistent Calorie Intake Across the Week

Fat loss comes down to a calorie deficit over time. Not just Monday to Thursday.

A very common pattern is being “good” during the week, then having a couple of high calorie days on the weekend that wipe out that deficit entirely. It does not take much either.

A few bigger meals, extra snacks, or drinks can easily undo several days of progress (especially since most of us have poor food to calorie awareness, more on this soon).
This is not about being perfect. It is about being consistent enough.

You do not need to eat the exact same calories every day, but if your high days are too high and too frequent, progress becomes very slow or non-existent. Think of it as writing off the deficit with some big item expenses that come up.

This is where structure helps. Having a rough weekly plan or calorie range can make a big difference without feeling too restrictive.

It’s a balancing act and working with a Dietitian is your best way to achieve it the right way, so if you are interested in high level coaching, get in touch via our contact form today.

2. BLT “Sammich” (The Sneaky Calories Adding Up)

Bites. Licks. Taste tests.

They seem harmless in the moment… and individually, they are. But across the day or week, they add up more than most people realise.

A bite here while cooking. A couple of chips off someone else’s plate. Tasting something at work. It all counts, even if it does not feel like a “real” portion.

The issue is not that you are doing this. Heck, everyone does it. The issue is when there is zero awareness around it - leading to a situation where the calories are secretly being written off in the background and you don’t even know it (lack of results frustration alert!).

Improving fat loss is not always about changing your meals or doing a complete overhaul of your diet. It is about tightening up the things you are not tracking or thinking about that could be unbalancing your “books”.

3. Poor Awareness of Food and Nutrition

You cannot manage what you do not understand.

A lot of people are trying to eat “healthy” but do not actually know how their food choices stack up from a calorie and macro perspective. This creates a gap between intention and outcome.

For example, foods like peanut butter, elaborate smoothies, dressings, mixed fun salads, or even certain “healthy snacks” can be sneakily very calorie dense. That does not make them bad but it does mean they need to be portioned appropriately if fat loss is the goal.

On the flip side, some people under-eat protein or do not build meals that keep them full, which then leads to overeating later. Snack attack is a real thing, my friend.

Building a basic level of nutrition awareness is one of the most powerful tools for long term success. It gives you control and flexibility instead of guesswork.

The best way to do this? Work with a Dietitian who focusses not just on advice but the learning process and working closely with you to understand the why behind the what and how.

That is a key part of my nutrition coaching approach - reach out here if you want to chat about working together.

4. Regular Alcohol Intake

Alcohol is one of the most common fat loss disruptors…and it is often underestimated.

It is energy-dense, easy to overconsume, and tends to come with extra food choices on the side that are not exactly aligned with your goals.

On top of that, alcohol can impact decision-making, appetite, and recovery. So it is not just the calories from the drinks themselves, it is the flow-on effect.

This does not mean you have to cut it out completely. But frequency and quantity matter.
Even reducing intake slightly or being more intentional with when and how you drink can have a noticeable impact on progress.

5. Relying Too Much on Takeaway and Eating Out

Uber Eats is convenient. No doubt about it.

But it also makes fat loss a lot harder than it needs to be when you become besties with it.

When you are eating out or ordering in regularly, you lose control over ingredients, portions, and cooking methods. Even meals that seem like “good choices” can be much higher in calories than expected.

You are essentially guessing…and guessing consistently makes it difficult to maintain a calorie deficit.

This does not mean you can never eat out. It just means it needs to be balanced.

Having more control over your meals during the week and being more selective with takeaway choices can go a long way towards creating change while maintaining food freedom and flexibility so you don’t go stir crazy.

Bringing It All Together

Fat loss is rarely derailed by one big mistake. It is usually slowed down by a handful of small, consistent ones.

If you feel stuck, it is worth stepping back and asking:

Am I consistent with my calorie intake across the week?
Am I overlooking small extras like BLTs?
Do I actually understand what I am eating?
Is alcohol playing a bigger role than I think?
Am I relying too heavily on takeaway meals?

Fixing even one or two of these can create momentum again.

If you are unsure where your biggest bottleneck is, that is where having guidance can make things a lot clearer. As a Sports Dietitian and Nutritionist, I help break this down in a practical, realistic way so you are not guessing or spinning your wheels.

If you want help identifying what is holding you back and building a plan that actually fits your lifestyle, you can reach out via my contact page.

Sometimes it is not about doing more… it is about doing the right things consistently.

Click here to enquire now about working together.
Or feel free to reach out with any questions - I am here to make sure you make the right decision.

You can also email me at: aleksa@theclimbingdietitian.com.au

If you are ready for “comprehensive level” full nutrition coaching solutions and feel I am the right Sports Dietitian for you already, then you can alternatively apply now directly to see if we are a good fit.

Simply CLICK HERE and start the process for reaching your peak potential and getting the body you feel happier, healthier, and more confident in.

Looking forward to taking out the guesswork and helping you “figure out this nutrition thing”.

Yours sincerely,
Aleksa (Dietitian and Nutrition Coach)

Brisbane Sports Dietitian and Nutritionist

]]><![CDATA[Identifying Key Muscle Building Bottlenecks - 3 Things To Explore If You Are Not Seeing The Gains]]>Thu, 19 Feb 2026 00:08:12 GMThttps://www.theclimbingdietitian.com.au/nutrition-blog-dietitian-brisbane-nutritionist/identifying-key-muscle-building-bottlenecks-3-things-to-explore-if-you-are-not-seeing-the-gains

If you have been training consistently and eating “better” but your muscle-building results feel slow, stalled, or completely non-existent, you are not alone.

A lot of people assume they need a new supplement, a more complicated program, or some advanced strategy they saw online. In reality, most muscle-building plateaus come down to a few very basic bottlenecks that are being overlooked.

As a Sports Dietitian, I see this all the time. People are working hard. They are motivated. But one or two key fundamentals are not aligned or properly executed, and that is enough to limit progress and cause you to feel frustrated.

Here’s the thing…

If you want to build muscle effectively, you need the right pieces of the puzzle put together in the right way, and given enough time. In other words, you need to pull the key levers.

In this blog, I share 3 of the most common bottlenecks that hold people back when it comes to hopping on the gain train and seeing some more lean muscle mass.

1. Your Training Is Not Creating Enough Stimulus

Muscle does not grow just because you show up to the gym or eat some food. It grows because you push it beyond what it is currently used to. Good ol progressive overload.

If your weights have not increased in months, your reps look identical week to week, or you are simply going through the motions, your body has no reason to adapt and then grow. As I alluded to just before, muscle growth requires progressive overload. That means gradually increasing the demand placed on your muscles over time.

This does not mean you need to destroy yourself every session (in fact there still seems to be a belief that you need to be sore to growth, not necessarily the case).

It means you need structure, intent, and progression over time built into your training routine.

Before looking at your nutrition, ask yourself honestly:
Are you truly training in a way that stimulates growth? Are you doing hypertrophy-stimulating training?

Because without adequate stimulus, even “perfect” nutrition will not build muscle.

2. You Are Not Eating Enough Protein

Protein is the “raw material” your body uses to repair and rebuild muscle tissue - acting as a signal for muscle growth.

In a nutshell, If intake of protein building blocks is too low, you are limiting your ability to recover and grow.

Many people think they are eating “high protein” simply because they have eggs for breakfast or a protein shake after training. But when we actually calculate total daily intake, it often falls short of what is required for optimal muscle growth.

For most active individuals looking to build muscle, protein needs are higher than the general population (though even non-gym goers can benefit from improved protein intake).

Spreading protein across the day also matters. Hitting a solid target at each meal supports muscle protein synthesis more effectively than cramming it all into one sitting.

This is one of the easiest bottlenecks to fix. Increasing lean meats, seafood, dairy, eggs, tofu, legumes, and other quality protein sources can significantly improve your muscle-building results.

If you are unsure whether your intake is appropriate for your goals, body, and training load, that is something I help clients with so do not hesitate to reach out if you want professional guidance.

3. Your Total Calories Are Too Low

This is a nuanced one.

You cannot build muscle efficiently if you are consistently under-eating (and I am not going to go into body recomp here or on the technicalities of being able to b build in a calorie deficit).

Muscle growth is an energy-demanding process. If your body does not have enough total calories, it will prioritise basic survival and recovery, not adding new muscle tissue as efficiently for MOST people (important caveat).

This is especially common in people who are trying to stay lean while building muscle. They train hard, eat “clean,” but unknowingly sit far below a standard deficit (even being slightly in a deficit can be tricky for many).

Building muscle typically requires a small, controlled calorie surplus. Not an aggressive, dirty bulk. Not force feeding.

Just enough additional energy to support training, recovery, and growth with a slightly larger margin for error to streamline things a bit.

When total calorie intake is aligned with protein intake and progressive training, results tend to follow a lot better and with more intention.

If you feel stuck despite doing everything right, this is often the missing piece.

Bringing It All Together

Muscle building does not usually fail because of “complex” mistakes. It fails early because of overlooked basics.

If your progress has stalled, look at these three areas first:

Are you creating enough training stimulus?
Are you eating enough protein?
Are you consuming enough total calories to support growth?

When these foundations are in place, muscle gain becomes far more predictable and far less frustrating.

If you are training hard but not seeing the return you expect, it may be time to take a more structured approach. As a Sports Dietitian and Nutritionist, I help athletes, active professionals, and everyday gym-goers leverage their training and nutrition so that effort actually turns into real results.

If you would like personalised guidance around muscle building, performance nutrition, or body composition, you can reach out via my contact page and start the conversation. Sometimes a small adjustment is all it takes to unlock better progress.

You do not need more complexity. You first need the right fundamentals, applied correctly and ultimately consistently.

And that is exactly where strategic nutrition makes the difference.

So if you’re ready to stop spinning your wheels and start seeing real progress, that’s exactly where I can help.

Let’s remove some guesswork together.

If you’re ready to take the guesswork out of nutrition and want expert support that’s practical, tailored, and grounded in real science - reach out and enquire about my services and we can see if we are a good fit.

My inbox and my ears are open and happy to explore how we can work together to help you get more out of your efforts and shorten the time it takes you to get there.

Click here to enquire now about working together.

Or feel free to reach out with any questions - I am here to make sure you make the right decision.

You can also email me at: aleksa@theclimbingdietitian.com.au

If you are ready for “comprehensive level” full nutrition coaching solutions and feel I am the right Sports Dietitian for you already, then you can alternatively apply now directly to see if we are a good fit.

Simply CLICK HERE and start the process for reaching your peak potential and getting the body you feel happier, healthier, and more confident in.

Looking forward to taking out the guesswork and helping you “figure out this nutrition thing”.

Sports Dietitian and Coach Aleksa

Brisbane Sports Dietitian and Nutritionist

]]><![CDATA[6 Lifestyle Changes You Can Make To Start Dropping Body Fat In 2026]]>Thu, 08 Jan 2026 02:18:47 GMThttps://www.theclimbingdietitian.com.au/nutrition-blog-dietitian-brisbane-nutritionist/6-lifestyle-changes-you-can-make-to-start-dropping-body-fat-in-2026

Fat loss nutrition tips from an Australian sports dietitian and nutritionist.

The start of a new year often brings fresh motivation around fat loss… and just as often, a lot of unnecessary pressure. Many people feel they need to completely overhaul their diet, cut out everything they enjoy, and “be perfect” to see results.

The reality? Fat loss doesn’t need extreme rules to work. In fact, it’s usually the simple but effective, repeatable changes that make the biggest difference over time and gets you started on the right track.

As a Dietitian and Nutritionist, I see this play out every year. When people focus on a handful of high-impact habits that support consistency, fat loss becomes far easier to kick off and maintain.

In today’s blog, I share 6 nutrition and lifestyle changes that can help tip the scales in your favour without turning your life upside down.

The list

1. Include a Source of Protein at Every Meal
Increasing protein intake is one of the simplest and most effective upgrades you can make to your nutrition. It’s low-hanging fruit and it works.

Protein supports body composition, helps regulate appetite, and makes meals more filling. When meals are satisfying, sticking to a calorie deficit becomes far easier, which is essential for fat loss to occur. Better protein intake leads to better dietary balance and better adherence… both of which matter more than perfection.

Aim to include a quality protein source at each meal, such as lean meats, seafood, eggs, reduced-fat dairy, tofu, or legumes. This single habit alone can make your diet feel noticeably easier to stick to.

2. Swap at Least 50% of Your Alcohol Intake for Sugar-Free Drinks
Alcohol is one of the most common bottlenecks I see when fat loss stalls. It’s energy-dense, easy to overconsume, and can impact both food choices and how your body processes energy.

A practical approach isn’t necessarily cutting alcohol completely. Instead what might be a beter starting point is swapping some alcoholic drinks for sugar-free alternatives like soft drinks or sparkling water. This still gives you something enjoyable, without the same calorie cost.

Small changes here can have a surprisingly big impact over time.

3. Use the 80/20 Rule to Improve Consistency
Successful fat loss isn’t built on constant restriction. One of the key principles I reinforce with clients is flexibility.

The 80/20 approach means aiming to eat nourishing, whole foods around 80% of the time, while allowing up to 20% for foods you simply enjoy. This creates breathing room, reduces feelings of deprivation, and makes your plan far more sustainable.

When your approach feels realistic, consistency improves. Oh and consistency is what drives results, by the way.

4. Leverage Volume Eating Through the Power of Plants
Volume eating focuses on eating larger portions of lower-calorie foods to help manage hunger while staying within your calorie needs.

Plant foods make this much easier. Vegetables, fruits, and legumes allow you to bulk out meals without blowing your calorie budget. This might look like increasing salad and veggie portions, or swapping some higher-fat processed meats for plant-based options more often.

There’s no one-size-fits-all approach here. Individual preferences matter. Nonetheless, increasing plant volume is a simple way to feel fuller without eating more calories.

5. Prioritise Sleep to Reduce Unplanned Snacking
While not a nutrition change on paper, sleep plays a huge role in how easy fat loss feels.
Poor sleep can disrupt hunger and fullness hormones, making you feel hungrier and more prone to snacking. This is why people often notice stronger cravings and “peckish” behaviour when they’re run down.

Improving sleep quality won’t magically cause fat loss but it can make sticking to your nutrition plan far easier by reducing unnecessary hunger and impulse eating.

6. Choose Lower-Fat Dairy and Dessert Options
There’s still a belief floating around that full-fat products are always superior for fat loss. In reality, fat is more calorie-dense, and reducing it is one of the easiest ways to lower overall calorie intake without drastically changing food choices.

It’s not even about whether full fat is good or bad, it’s simply about food science, my friend.

Opting for reduced-fat milk, yoghurt, cheese, or lighter dessert options allows you to keep familiar foods in your diet while trimming excess calories in a super easy way. You’ll still get the protein and key nutrients but just without the added calorinos from saturated fats, etcetera.

Recapping it up!

Fat loss doesn’t have to feel like a constant battle. When you focus on small, strategic changes that support fullness, flexibility, and consistency, progress becomes far more achievable.

If you’re finding that you know what to do but struggle to apply it consistently, that’s where working with a Dietitian can help. As a Sports Dietitian, I help people build personalised, sustainable strategies around fat loss without extreme rules or unsustainable restriction.

Sometimes it’s not about doing more… it’s about doing the right things, more consistently.

So if you’re ready to stop spinning your wheels and start seeing real progress, that’s exactly where I can help.

So need to figure out this nutrition thing and remove guesswork?!

If you’re ready to take the guesswork out of nutrition and want expert support that’s practical, tailored, and grounded in real science - reach out and enquire about my services and we can see if we are a good fit.

My inbox and my ears are open and happy to explore how we can work together to help you get more out of your efforts and shorten the time it takes you to get there.

Click here to enquire now about working together.

Or feel free to reach out with any questions - I am here to make sure you make the right decision.

You can also email me at: aleksa@theclimbingdietitian.com.au

If you are ready for “comprehensive level” full nutrition coaching solutions and feel I am the right Sports Dietitian for you already, then you can alternatively apply now directly to see if we are a good fit.

Simply CLICK HERE and start the process for reaching your peak potential and getting the body you feel happier, healthier, and more confident in.

Looking forward to taking out the guesswork and helping you “figure out this nutrition thing”.

Sports Dietitian and Coach Aleksa

Brisbane Dietitian and Nutritionist

]]><![CDATA[How Long Should It Take To Start Seeing Momentum Build With Fat Loss Results]]>Thu, 11 Dec 2025 04:00:32 GMThttps://www.theclimbingdietitian.com.au/nutrition-blog-dietitian-brisbane-nutritionist/how-long-should-it-take-to-start-seeing-momentum-build-with-fat-loss-results

How Long Should It Take To Start Seeing Momentum Build With Fat Loss Results - Dietitian Nutritionist Advice

“How long is this going to take!” - King Julien, Madagascar, 2005.

And many dieters have been asking this since. Specifically for their fat loss results.

So how long will it take before you see fat loss results? Well, can be as soon as 2 weeks to as long as 6-8 weeks.

However, the answer for how long you should give it, minimum, in order to start seeing the momentum build and start seeing the seeds of some bonafide results to start trickling in more quickly?

That is a bit different and is going to be answered today.

In this blog post, I reveal the minimum timeframe to realistically allow yourself for a weight loss plan to start allowing the fruits of your labour to come to fruition.

How long to allow fat loss results to start really building some momentum? Time to get a bit of an idea through the perspective and experience of a qualified Dietitian.

The answer to the question of how long it takes to lose weight is multifaceted and can be difficult to truly know due to the fact that everyone’s situation is…well, different (newsflash).

Are we talking “technically” losing weight?

Perhaps losing enough weight to feel you are making changes?

Maybe you mean losing most of the weight or all of the weight you want to lose?

All these have different answers and considerations. No two questions can be answered with the same answer.

Technically speaking you can lose weight within 1-2 weeks, and I have had a bunch of clients over the years who hit the ground running.

However, what most people tend to want to know is how long does it take to start seeing some true results. Some bona fide changes to the ol physique.

And to answer this we have to be a bit conservative in our generalised answer but not so much that it demotivates you or leaves you being too careful in your proactiveness.

So I want to give you insight on what is a safe, realistic target timeline for you to have to start seeing some real changes that teel you that you are on the right track.

That is what we will focus on here and I will keep it direct, nice, short, and sweet for you because there or more important things than how long you should give it before you see the kilos dropping like fruit from a tree.

But hey, you asked! So I will provide you insight and a general timeline that is “just right” for most people.

What is the minimum amount of time before you should start seeing real weight loss results?

Given you want to make assessments on whether something is working as planned or not,from a minimum 2-4 weeks of data. And given that the first month or so of any new plan tends to lean towards being more of a trial and error period…

We can say that within 6-8 weeks, things should be more stable and you should be settling in a more consistent “routine” with your nutrition plan.

Therefore, it will likely take you 8 weeks before you truly see the changes in your body and the results trickling in like good ol clockwork.

Oh but let’s give it a range because that’s more applicable to a real-life situation and provides room to move and for nuance/context and less pressure.

How Long Can It Take Before You Start Seeing Momentum Build With Your Fat Loss Results?

Safe bet is: 8-12 weeks is how long it will take most people to see some solid, real fat loss results.
In other words, for most people, it will take MINIMUM 8012 weeks before the results start gaining momentum.

Of course, to varying levels from individual to individual as the extent of weight loss will look different from person to person.

Does this mean you can’t start seeing the rewards in as little as 4 weeks? No way! Very doable.

All I’m saying here is that it takes time, can take longer than you expect, and that patience will reward you as long as you DON’T give up.

You will overestimate the short-term rewards while underestimating what can be done over the longer term.

This is the human experience. We all go through it. So understand it and try and change the way you think - your mindset.

While you shouldn’t be going into multiple months without so much as a peep of weight loss, you also do not want to freak out if the first 4,5,6 weeks feel slow or like you are still finding your feet.

This is normal. And everyone has their own pathway. Even when you are doing everything right, and even if you are doing things incorrectly.

You simply stay true for the former and learn from your experience for the latter.

So give it time but remain proactive.Within 8-12 weeks is when things truly start to be clearer and the “picture” starts to be uncovered through fat loss.

It may not be a case of “is it working?”. Maybe you should ask, “has it been enough time?”.

Anything sooner is a bonus. But if this can allow you to stop being so hard on yourself and give up too soon, well…I feel I have done my job here.

Recapping It Up!

So there you go!

Now you know what a safe estimate is for how long it can take to start really seeing the fruits of the fat loss tree come out to be picked and juiced.

While individual estimates are very hard, by having a realistic and sensible benchmark to work from as a timeline, hopefully this will reduce the amount of stress you experience and reduce the risk of you overeacting OR giving up too soon.

As I always say, you will overestimate what you can achieve in the short term (1,2,3…6 months) and underestimate what you will achieve in the long term (6, 9…12+ months).
If you’re ready to stop spinning your wheels and start seeing real progress, that’s exactly where I can help. As a Dietitian/Nutritionist, I’ll help you find an approach that works for you (that can stick like sauce on spaghetti).

So need to figure out this nutrition thing and remove guesswork?!

If you’re ready to take the guesswork out of nutrition and want expert support that’s practical, tailored, and grounded in real science - reach out and enquire about my services and we can see if we are a good fit.

My inbox and my ears are open and happy to explore how we can work together to help you get more out of your efforts and shorten the time it takes you to get there.

Click here to enquire now about working together.

Or feel free to reach out with any questions - I am here to make sure you make the right decision.

You can also email me at: aleksa@theclimbingdietitian.com.au

If you are ready for “comprehensive level” full nutrition coaching solutions and feel I am the right Sports Dietitian for you already, then you can alternatively apply now directly to see if we are a good fit.

Simply CLICK HERE and start the process for reaching your peak potential and getting the body you feel happier, healthier, and more confident in.

Looking forward to taking out the guesswork and helping you “figure out this nutrition thing”.

Sports Dietitian and Coach Aleksa

Brisbane Dietitian and Nutritionist

]]><![CDATA[Thinking about Hiring A Dietitian? Here are 10 Signs You Should and 15 Goals Why!]]>Wed, 12 Nov 2025 22:18:24 GMThttps://www.theclimbingdietitian.com.au/nutrition-blog-dietitian-brisbane-nutritionist/thinking-about-hiring-a-dietitian-here-are-10-signs-you-should-and-15-goals-why

Reasons_to_hire_dietitian_nutritionist_nutrition_coach

Look, I'm not saying you should hire a Dietitian...but here are some signs it's probably a darn good idea to do so.

Just some good ol fashioned lists today, keeping it direct and to the point as I now you are all just as busy as we wind down this hectic year.

Here are 10 reasons why you should consider working with a Dietitian as well as 15 types of goals a Dietitian can help you with.

1) You are in a cycle of weight loss followed by weight regain. Rinse and repeat.
2) You are not seeing any progress (or less than you would like).
3) The dieting process is causing you stress, confusion, and potentially anxiety.
4) You are noticing a negative mindset around food manifesting within you.
5) You see foods as either “good” vs “bad” (allowed vs not allowed).
6) You have a health condition or abnormal bloodworks that complicates the dieting process and requires specific intervention.
7) Your performance (in the gym, sport, or life) is going down like the prices during a vintage Black Friday sale).
8) You lack accountability (and know you thrive on it) to keep on keepin’ on!
9) You are ready for long term change and real results (not temporary ones).
10) You are getting sick all too often (aka immune health has a lot to be desired).
11) Muscle growth is ghosting you.

Any of these tickle your fancy or sound all too familiar? Then what I do want to say is...

Oh and for good measure, since you may be thinking about "is my goal something a Dietitian/Nutritionist can assist with". Here are the 15 goals a Dietitian can help you with.

1) Weight Loss/Fat Loss/Cutting Phase/Becoming a Lean Machine
2) Muscle Building/Gain Train/Bulking
3) Sporting Performance/Regaining Competitive Edge
4) Irritable Bowel Syndrome (AKA IBS)/Funny Tummy Relief
5) Improving Productivity/Career Performance/Work Performance
6) Life Performance/Fuelling Your Longevity
7) Heart Health/Cardiovascular Nutrition
8) Type 2 Diabetes/Blood Sugar Management
9) Energy Optimisation/Daily Living Fuel
10) Coeliac Disease Control/Gluten Intolerance
11) Nutrition for Healthy Ageing/Attentuation of Breakdown
12) Business Performance/Boss Fuel/Entrepreneurial Potential
13) Immunity Reinforcement/”Get Sick Less” Advice
14) Vegan and Vegetarian/Navigating Plant Based Eating
15) Development of Habits and Behaviours/Food Relationship Repair

For a more detailed breakdown of these in case some don't make sense, you can check out the blog I wrote on this here.

And I know what you are thinking...but it's nearly Christmas! What is the point of thinking about this now.

Well, funny enough, I also wanted to get this one out to you because complacency before the festive season leaves to many people scrambling to regain lost ground at the start of each year.

It's not about not being able to enjoy the festive season and having to "diet" (I can tell you all my clients are able to approach it with flexibility and enjoy a cookie or few), it's about getting the wheels moving and your mindset into gear sooner rather than later rather than delaying on repeat and having to try and regain your footing in January and February and only finding your feet by July.

So again, I'm not saying you should hire a Dietitian (whether it be me or someone else), I'm just saying, read through the above and make up your mind if it's perhaps a darn good thing to do so and stop leaving things to chance (and it doesn't even have to wait till after new years to get started, but it can be of course if that is what you so prefer).

But if you do decide you want to have a chat and see what we can do together, click here to email me OR apply directly here.

To your peak,
Aleksa (The Climbing Dietitian)

Brisbane Dietitian and Nutritionist

]]><![CDATA[4 Reasons You Are Not Seeing The Muscle Growth Of Your Dreams]]>Wed, 29 Oct 2025 22:52:22 GMThttps://www.theclimbingdietitian.com.au/nutrition-blog-dietitian-brisbane-nutritionist/4-reasons-you-are-not-seeing-the-muscle-growth-of-your-dreams

Reasons_why_not_gaining_muscle_dietitian_nutritionist_hypertrophy_nutrition

Muscle growth is one of the most popular personal aspirations across the world, alongside fat loss and achieving financial freedom.

It’s safe to say you or someone you know (and their doggo), are wanting more muscle or to look a certain fit and strong way.

So what is the reason so many people are dissatisfied with their muscle growth results?
What could be stopping muscle-building success fruit from coming to fruition on the gains tree?

If you are not seeing the muscular growth (hypertrophy) happening, something is bottleneck your results or impacting your view of yourself.

Let’s dive into this topic and allow me to share with you 4 reasons you are not seeing the muscle growth of your dreams (and number 4 is one you will not expect but is not to be missed!).

Reason #1: Training Insufficiency

Quite simply and bluntly, you are not training enough, properly, with consistency. Your stimulus is not there or not in enough abundant to match the muscle aspirations you hold.

This is such a big piece to the puzzle as you can eat what you eat, and do everything else…BUT if you are not giving those muscles a certifiable reason to grow, they wont.

Look into your training regimen first and make sure everything is looking gravy. And if not, tune it up!

Reason #2: Not Eating Enough “Juice” For The Machine

You may very well be falling into the trap of not eating enough. Whether it be calories, protein, or both.

Without the necessary fuel to feed the stimulated muscles enough, growth will stagnate. It could even be that you eat enough to grow but you aren’t eating consistently that way.

One day on, couple days off…just won’t cut it. You should avoid FIFOing up your fuelling game and keep the body and those aspiring gains topped up the right way.

A Sports Dietitian can make sure you are fuelling correctly AND enough for muscle growth, so if you are stuck or want to maximise things, reach out and let’s see if we can team up.

Reason #3: Recovery? What Recovery?

Do you even recover, bro and broette?

If not, well, don’t expect the body to respond kindly to your requests for hypertrophy by just feeding and training.

You need rest and recovery, done in the right way, to ensure your body gets the time it needs to contemplate and decide to grow. It happens in recovery. Sleep and rest days and all that stuff you are so conveniently pushing aside.

Recovery. It’s your friend.

Reason #4: Looking Through The Incorrect Lens

Last but definitely not least, we have a bit of a different one here. A blunt, harsh truth you need to hear.

Looking through the incorrect lens has led many a hypertrophy chaser astray and it may be the same case for you. Let me explain…

It could be that you are simply holding unrealistic expectations on what your growth potential is or is at this point in the journey (muscle growth takes it’s sweet, merry ol time).

Or it could be the most common mindset trap, which is looking at yourself through the “Self Critical Lens”.

Where you see yourself one way, that may not be the right way, where others actually see your progress. And you stay looking at yourself thinking you are still “smol”.

Sound familiar?

One could scratch at the surface and uncover the words “dysmorphic, unhealthy mentality” but we won’t be venturing down that path today.

Let’s just say, you will always be more critical of your progress when you are very much so doing just fine!

Great in fact. And you should keep at it, my friend. You are likely making progress which is perfectly fine

Recapping It Up!

So there you go!

I have revealed to you 4 big reasons you may be stopping yourself from seeing the muscle growth vision you have in your mind.

The hypertrophy of your dreams, right.

It could very well be all, one, or a couple of these “bottleneck” keeping you wanting.

You do not have to try doing this alone, however.

If you’re ready to stop spinning your wheels and start seeing real progress, that’s exactly where I can help. As a Dietitian/Nutritionist, I’ll help you find an approach that works for you (that can stick like sauce on spaghetti).

So need to figure out this nutrition thing and remove guesswork?!

If you’re ready to take the guesswork out of nutrition and want expert support that’s practical, tailored, and grounded in real science - reach out and enquire about my services and we can see if we are a good fit.

My inbox and my ears are open and happy to explore how we can work together to help you get more out of your efforts and shorten the time it takes you to get there.

Click here to enquire now about working together.
Or feel free to reach out with any questions - I am here to make sure you make the right decision.

You can also email me at: aleksa@theclimbingdietitian.com.au

If you are ready for “comprehensive level” full nutrition coaching solutions and feel I am the right Sports Dietitian for you already, then you can alternatively apply now directly to see if we are a good fit.

Simply CLICK HERE and start the process for reaching your peak potential and getting the body you feel happier, healthier, and more confident in.

Looking forward to taking out the guesswork and helping you “figure out this nutrition thing”.

Sports Dietitian and Coach Aleksa

Brisbane Sports Dietitian and Nutritionist

]]>

Simple answer First

What Exactly Is Creatine?

​Benefits: Looking Beyond Gym

Who Might Benefit Most From Creatine?

​Is Creatine Safe?

Final Thoughts and Wrapping It All Up!

Brisbane Sports Dietitian and Nutritionist

Are Protein Milks and Smoothies Actually Healthy?

The “Reviews” Are In

Rokeby Protein Smoothie (White Cap Version)

Rokeby Protein Smoothie No Added Sugar (Blue Cap)

Pauls Plus+ Protein

Oak Plus Protein

Dairy Farmers Protein Smoothie

Dare High Protein Iced Coffee

Musashi High Protein Shake

Musashi Shred & Burn Protein Shake

Up and Go Protein Energise

My Dietitian Picks

Final Thoughts

Brisbane Sports Dietitian and Nutritionist

1. Include a Source of Protein at Most Meals

2. Increase Your Fibre Intake

3. Reduce Liquid Calories Where Possible

4. Build More Meals Around Whole Foods

5. Stop Chasing Perfection

Bringing It All Together

Brisbane Dietitian and Nutritionist

So What is Dietary Fibre?

Fibre Types 101

​Roles and Benefits of Fibre in a Nutshell

General Fibre Targets

Bringing It All Together

Brisbane Sports Dietitian and Nutritionist

​1. Inconsistent Calorie Intake Across the Week

2. BLT “Sammich” (The Sneaky Calories Adding Up)

3. Poor Awareness of Food and Nutrition

4. Regular Alcohol Intake

5. Relying Too Much on Takeaway and Eating Out

Bringing It All Together

Brisbane Sports Dietitian and Nutritionist

1. Your Training Is Not Creating Enough Stimulus

2. You Are Not Eating Enough Protein

3. Your Total Calories Are Too Low

Bringing It All Together

Brisbane Sports Dietitian and Nutritionist

The list

Recapping it up!

Brisbane Dietitian and Nutritionist

What is the minimum amount of time before you should start seeing real weight loss results?

How Long Can It Take Before You Start Seeing Momentum Build With Your Fat Loss Results?

Recapping It Up!

Brisbane Dietitian and Nutritionist

Brisbane Dietitian and Nutritionist

Reason #1: Training Insufficiency ​

Reason #2: Not Eating Enough “Juice” For The Machine

Reason #3: Recovery? What Recovery?

Reason #4: Looking Through The Incorrect Lens

Recapping It Up!

Brisbane Sports Dietitian and Nutritionist

Benefits: Looking Beyond Gym

Is Creatine Safe?

Roles and Benefits of Fibre in a Nutshell

1. Inconsistent Calorie Intake Across the Week

Reason #1: Training Insufficiency