Neil Tomlins - Nutrition Coach

𝗖𝗼𝗺𝗺𝗼𝗻 𝗠𝗶𝘀𝗰𝗼𝗻𝗰𝗲𝗽𝘁𝗶𝗼𝗻𝘀 𝗔𝗯𝗼𝘂𝘁 𝗚𝗹𝘂𝘁𝗲𝗻: 𝗪𝗵𝗮𝘁 𝗬𝗼𝘂 𝗡𝗲𝗲𝗱 𝘁𝗼 𝗞𝗻𝗼𝘄

Gluten has become one of the most misunderstood components of our diet. Over the past decade, it has been villainised, feared, and blamed for a variety of health issues—even by people who have no medical reason to avoid it. But what exactly is gluten, and is it truly harmful? Let’s clear up the misconceptions with some science-backed facts.

𝗪𝗵𝗮𝘁 𝗜𝘀 𝗚𝗹𝘂𝘁𝗲𝗻?

Gluten is a type of protein found in wheat, barley, and rye. It’s what gives bread its elasticity and chewiness. Think of it like a glue that holds food together—it helps dough rise and gives baked goods structure. Without gluten, bread would be dense, crumbly, and lack that satisfying texture we all love.

𝗜𝘀 𝗚𝗹𝘂𝘁𝗲𝗻 𝗕𝗮𝗱 𝗳𝗼𝗿 𝗬𝗼𝘂?

For most people, no! Gluten is completely harmless unless you have a specific medical condition like:

𝗖𝗲𝗹𝗶𝗮𝗰 𝗱𝗶𝘀𝗲𝗮𝘀𝗲 – An autoimmune disorder where gluten triggers an immune response that damages the small intestine.
𝗡𝗼𝗻-𝗰𝗲𝗹𝗶𝗮𝗰 𝗴𝗹𝘂𝘁𝗲𝗻 𝘀𝗲𝗻𝘀𝗶𝘁𝗶𝘃𝗶𝘁𝘆 – A condition where some people experience digestive discomfort, fatigue, or other symptoms after consuming gluten, even without celiac disease.
𝗪𝗵𝗲𝗮𝘁 𝗮𝗹𝗹𝗲𝗿𝗴𝘆 – A rare allergy where the body reacts to proteins in wheat, including but not limited to gluten.

For everyone else, gluten is just another protein, much like the proteins in meat, eggs, or dairy. There’s no evidence that avoiding gluten provides health benefits for people who don’t have an intolerance.

𝗔 𝗙𝗮𝗶𝗿 𝗖𝗼𝗺𝗽𝗮𝗿𝗶𝘀𝗼𝗻: 𝗚𝗹𝘂𝘁𝗲𝗻 𝘃𝘀. 𝗖𝗮𝘀𝗲𝗶𝗻

If you’re not sensitive to gluten, cutting it out of your diet makes about as much sense as avoiding casein—a protein found in dairy products like cheese and milk. Like gluten, casein helps give certain foods their texture (it’s responsible for the gooey stretch in melted cheese). Some people are sensitive to casein or have dairy allergies, but for the vast majority, it’s perfectly fine to eat. Yet, we don’t see the same level of panic around casein that we do around gluten!

𝗪𝗵𝘆 𝘁𝗵𝗲 𝗙𝗲𝗮𝗿?

The gluten-free trend took off due to diet culture, misinformation, and celebrity endorsements. Some people feel better after cutting out gluten, but that’s often because they’re reducing processed foods, not because gluten itself is harmful. Whole grains containing gluten can actually be beneficial, providing fiber, vitamins, and minerals essential for gut health and overall well-being.

𝗧𝗵𝗲 𝗕𝗼𝘁𝘁𝗼𝗺 𝗟𝗶𝗻𝗲

Unless you have a medical reason to avoid gluten, there’s no need to fear it. Gluten is simply a protein that plays a key role in baking and texture, much like casein does for dairy. If you enjoy bread, pasta, and other gluten-containing foods, there’s no reason to give them up—science is on your side!

𝗟𝗲𝘁'𝘀 𝗦𝘁𝗼𝗽 𝗗𝗲𝗺𝗼𝗻𝗶𝘀𝗶𝗻𝗴 𝗜𝗻𝗱𝗶𝘃𝗶𝗱𝘂𝗮𝗹 𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀

We live in a world obsessed with labeling foods as "good" or "bad," often singling out specific ingredients as the root of all our health problems. Let's take a step back and look at the bigger picture. It's time to stop demonising individual ingredients and embrace a more balanced perspective.

Think about it: how many times have you seen headlines blasting sugar, seed oils, or even gluten? These ingredients have become the villains of the food world, but the truth is far more nuanced. The problem isn't necessarily these ingredients themselves, but rather overconsumption and the context of our overall diet.

𝗦𝘂𝗴𝗮𝗿: Yes, excessive sugar intake can contribute to various health issues. But a little bit of sugar in moderation, as part of a balanced diet, isn't going to ruin your health. It's about being mindful of added sugars and prioritizing whole, unprocessed foods.

𝗦𝗲𝗲𝗱 𝗢𝗶𝗹𝘀: Seed oils have also faced a lot of criticism. While some may have concerns about processing methods and omega-6 fatty acid ratios, they aren't inherently toxic. Many seed oils are a source of healthy fats when consumed in moderation.

𝗚𝗹𝘂𝘁𝗲𝗻: Gluten is only a problem for people with celiac disease or gluten sensitivity. For the vast majority, gluten-containing foods, like whole wheat bread, can be a part of a healthy diet.

The key takeaway? 𝗠𝗼𝗱𝗲𝗿𝗮𝘁𝗶𝗼𝗻 𝗶𝘀 𝗸𝗲𝘆! No single ingredient, in isolation, is going to make or break your health. It's the overall pattern of your diet that matters most. Focus on:

𝗪𝗵𝗼𝗹𝗲, 𝘂𝗻𝗽𝗿𝗼𝗰𝗲𝘀𝘀𝗲𝗱 𝗳𝗼𝗼𝗱𝘀: Fruits, vegetables, whole grains, lean proteins, and healthy fats should form the foundation of your diet.
𝗕𝗮𝗹𝗮𝗻𝗰𝗲: Enjoy a variety of foods from all food groups.
𝗠𝗶𝗻𝗱𝗳𝘂𝗹 𝗲𝗮𝘁𝗶𝗻𝗴: Pay attention to your body's hunger and fullness cues.
𝗣𝗼𝗿𝘁𝗶𝗼𝗻 𝗰𝗼𝗻𝘁𝗿𝗼𝗹: Be mindful of serving sizes.

Let's ditch the food fear and embrace a more balanced, informed approach to eating. It's not about restriction; it's about making conscious choices and enjoying all foods in moderation.

𝗧𝗵𝗲 𝗣𝗼𝗿𝘁𝗶𝗼𝗻 𝗗𝗶𝘀𝘁𝗼𝗿𝘁𝗶𝗼𝗻: 𝗔𝗿𝗲 𝗬𝗼𝘂 𝗘𝗮𝘁𝗶𝗻𝗴 𝗠𝗼𝗿𝗲 𝗧𝗵𝗮𝗻 𝗬𝗼𝘂 𝗧𝗵𝗶𝗻𝗸?

Ever wondered why your jeans are feeling a little snug? It might not just be what you're eating, but how much. We're talking about portion sizes, and they’re often a major blind spot in our diets. The recommended serving sizes for many foods are often much smaller than what we typically dish out.

𝗧𝗵𝗲 𝗥𝗲𝗮𝗹𝗶𝘁𝘆 𝗖𝗵𝗲𝗰𝗸:
Think about it: how often do you actually measure your pasta, cereal, or even that handful of nuts? We tend to eyeball it, and our eyes can be deceiving! This "portion distortion" can lead us to consume far more calories than we realise.

𝗪𝗵𝘆 𝗜𝘁 𝗠𝗮𝘁𝘁𝗲𝗿𝘀:
Understanding recommended serving sizes is crucial for managing your weight, improving your nutrition, and preventing chronic diseases. It's not about deprivation, it’s about making informed choices.

𝗔 𝗛𝗲𝗹𝗽𝗳𝘂𝗹 𝗘𝘅𝗽𝗲𝗿𝗶𝗺𝗲𝗻𝘁:
When you’re first making changes to your eating habits, try actually measuring your food for a few days. Use measuring spoons, a food scale, and check the nutrition labels for recommended serving sizes. You might be surprised!

𝗪𝗵𝗮𝘁 𝗗𝗼𝗲𝘀 𝗶𝘁 𝗟𝗼𝗼𝗸 𝗟𝗶𝗸𝗲?
200g of cooked pasta: Think about the size of your fist.
100g of grilled chicken: About the size of the palm of your hand.
100g of cooked rice: A small scoop.
30g of nuts: A small handful.

𝗧𝗵𝗲 "𝗔𝗵𝗮!" 𝗠𝗼𝗺𝗲𝗻𝘁:
This exercise can be a real eye-opener. Seeing what a true serving size looks like can completely change your perspective on food. It can help you:
𝗩𝗶𝘀𝘂𝗮𝗹𝗶𝘀𝗲 𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀:When you see the actual portion size, you get a better sense of how many calories you’re consuming.
𝗠𝗮𝗸𝗲 𝗦𝗺𝗮𝗿𝘁𝗲𝗿 𝗖𝗵𝗼𝗶𝗰𝗲𝘀: You might opt for a smaller portion or choose foods that are more filling per serving.
𝗗𝗲𝘃𝗲𝗹𝗼𝗽 𝗟𝗼𝗻𝗴-𝗧𝗲𝗿𝗺 𝗛𝗮𝗯𝗶𝘁𝘀: By becoming more aware of portion sizes, you can develop healthier eating habits that last.

𝗕𝗲𝘆𝗼𝗻𝗱 𝘁𝗵𝗲 𝗡𝘂𝗺𝗯𝗲𝗿𝘀:
While measuring food can be helpful initially, it’s not something you need to do forever. The goal is to develop an intuitive understanding of portion sizes. Pay attention to your hunger cues, eat slowly, and savour your food.

𝗧𝗮𝗸𝗲 𝗖𝗼𝗻𝘁𝗿𝗼𝗹:
Don’t let portion distortion sabotage your health goals. Take the time to understand recommended serving sizes and make conscious choices about how much you eat. It’s a small change that can make a big difference!

Ever feel overwhelmed in the supermarket? Don't worry, you're not alone! I’m going to share simple tips to navigate the aisles and fill your trolley with quality foods. The main focus? 𝗦𝗶𝗻𝗴𝗹𝗲-𝗶𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁 and 𝗺𝗶𝗻𝗶𝗺𝗮𝗹𝗹𝘆 𝗽𝗿𝗼𝗰𝗲𝘀𝘀𝗲𝗱 options.

𝗪𝗵𝘆 𝗦𝗶𝗻𝗴𝗹𝗲-𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁 & 𝗠𝗶𝗻𝗶𝗺𝗮𝗹𝗹𝘆 𝗣𝗿𝗼𝗰𝗲𝘀𝘀𝗲𝗱?
These foods are the closest to their natural state, meaning they're more nutritious and free from unnecessary additives. They give you more control over your diet and help you reduce the likelihood of unpleasant repercussions of highly processed foods. Think of it this way: the fewer ingredients listed, the better!

𝗘𝘅𝗮𝗺𝗽𝗹𝗲𝘀:
𝗦𝗶𝗻𝗴𝗹𝗲-𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁: An apple, a head of broccoli, a bag of lentils, plain yogurt. These foods are exactly what they sound like – just one ingredient.
𝗠𝗶𝗻𝗶𝗺𝗮𝗹𝗹𝘆 𝗣𝗿𝗼𝗰𝗲𝘀𝘀𝗲𝗱: Frozen berries (just frozen fruit), rolled oats (oats that have been steamed and rolled), pre-cut vegetables (convenient but still just veggies), canned beans (cooked in advance). These have undergone some processing, but still retain most of their nutritional value. In some cases, frozen foods can actually be more nutritious (I’m looking at you blueberries).

𝗧𝗵𝗲 𝗗𝗼𝘄𝗻𝘀𝗶𝗱𝗲 𝗼𝗳 𝗣𝗿𝗼𝗰𝗲𝘀𝘀𝗲𝗱 & 𝗨𝗹𝘁𝗿𝗮-𝗣𝗿𝗼𝗰𝗲𝘀𝘀𝗲𝗱:
Processed and ultra-processed foods are often high in calories, salt, sugar, and low quality fats, while being low in essential nutrients like fiber, vitamins, and minerals. They've been linked to increased risk of chronic diseases like obesity, heart disease, type 2 diabetes, and even some cancers.

𝗚𝗿𝗼𝗰𝗲𝗿𝘆 𝗦𝗵𝗼𝗽𝗽𝗶𝗻𝗴 𝗧𝗶𝗽𝘀:
Plan Ahead: Make a shopping list before you go. This helps you stick to more sensible choices and avoid impulse buys.

𝗦𝗵𝗼𝗽 𝘁𝗵𝗲 𝗣𝗲𝗿𝗶𝗺𝗲𝘁𝗲𝗿: The outer aisles of the supermarket are typically where you'll find fresh produce, lean proteins, and other minimally processed foods.

𝗥𝗲𝗮𝗱 𝗟𝗮𝗯𝗲𝗹𝘀: Don't be fooled by marketing claims. Check the ingredient list and nutrition facts panel. Look for short ingredient lists and low amounts of added sugar, sodium, and low quality fats.

𝗖𝗼𝗼𝗸 𝗠𝗼𝗿𝗲 𝗢𝗳𝘁𝗲𝗻: Preparing your own meals allows you to control the ingredients and portion sizes.

𝗧𝗵𝗲 𝗕𝗼𝘁𝘁𝗼𝗺 𝗟𝗶𝗻𝗲:
By focusing on single-ingredient and minimally processed foods, you can nourish your body with the nutrients it needs and reduce your intake of unnecessary ingredients. Small changes can make a big difference!

𝗗𝗶𝘁𝗰𝗵 𝘁𝗵𝗲 𝗙𝗼𝗼𝗱 𝗟𝗮𝗯𝗲𝗹𝘀: 𝗜𝘁'𝘀 𝘁𝗵𝗲 𝗗𝗼𝘀𝗲 𝗧𝗵𝗮𝘁 𝗠𝗮𝗸𝗲𝘀 𝘁𝗵𝗲 𝗣𝗼𝗶𝘀𝗼𝗻

Let's ditch the "good" vs. "bad" food labels! Food isn't inherently healthy or unhealthy; it's the dose that makes the difference. Think of it like this: even water can be harmful if you drink too much. This all-or-nothing thinking about food can lead to unnecessary restriction, guilt, and even disordered eating.

𝗧𝗵𝗲 𝗣𝗼𝘄𝗲𝗿 𝗼𝗳 𝗣𝗲𝗿𝘀𝗽𝗲𝗰𝘁𝗶𝘃𝗲:

Many foods we deem "unhealthy" can actually offer benefits when enjoyed in moderation. That slice of pizza? It can provide a much-needed social connection and a moment of pure enjoyment. A few squares of dark chocolate? It can offer antioxidants and a mood boost. These little indulgences can contribute to our overall well-being, both mentally and physically, by preventing feelings of deprivation and promoting a balanced approach to eating.

𝗠𝗼𝗱𝗲𝗿𝗮𝘁𝗶𝗼𝗻 𝗶𝘀 𝗞𝗲𝘆:

The key word here is moderation. A single serving of ice cream won't derail your health goals, but consistently eating a large bowl every night might. It's about finding a balance that allows you to enjoy the foods you love without compromising your health.

"𝗛𝗲𝗮𝗹𝘁𝗵𝘆" 𝗙𝗼𝗼𝗱𝘀 𝗧𝗵𝗮𝘁 𝗡𝗲𝗲𝗱 𝗠𝗼𝗱𝗲𝗿𝗮𝘁𝗶𝗼𝗻 𝗧𝗼𝗼:

Even foods typically considered "healthy" should be enjoyed in moderation. Here's why:

𝗡𝘂𝘁𝘀 & 𝗦𝗲𝗲𝗱𝘀: These are packed with nutrients, but they're also calorie-dense. Overeating them can contribute to weight gain.
𝗔𝘃𝗼𝗰𝗮𝗱𝗼𝘀: Their high quality fats are great, but again, moderation is key due to their calorie content.
𝗗𝗿𝗶𝗲𝗱 𝗙𝗿𝘂𝗶𝘁: Low volume, high calorie. It’s much more difficult to overeat fresh fruits.
𝗪𝗵𝗼𝗹𝗲 𝗚𝗿𝗮𝗶𝗻𝘀: While nutritious, excessive consumption can sometimes lead to digestive issues for some individuals.

𝗥𝗲𝗳𝗿𝗮𝗺𝗶𝗻𝗴 𝗢𝘂𝗿 𝗧𝗵𝗶𝗻𝗸𝗶𝗻𝗴:

Instead of labeling foods as "good" or "bad," let's focus on:

𝗕𝗮𝗹𝗮𝗻𝗰𝗲: A diet rich in fruits, vegetables, whole grains, lean protein, and quality fats is the foundation of good health.
𝗣𝗼𝗿𝘁𝗶𝗼𝗻 𝗖𝗼𝗻𝘁𝗿𝗼𝗹: Being mindful of serving sizes is crucial for managing calorie intake.
𝗠𝗶𝗻𝗱𝗳𝘂𝗹 𝗘𝗮𝘁𝗶𝗻𝗴: Paying attention to your hunger cues and savouring your food can prevent overeating.
𝗙𝗹𝗲𝘅𝗶𝗯𝗶𝗹𝗶𝘁𝘆: Allowing yourself occasional indulgences can help you stick to your sustainable eating plan in the long run.

𝗧𝗵𝗲 𝗕𝗼𝘁𝘁𝗼𝗺 𝗟𝗶𝗻𝗲:

Food is meant to be enjoyed! By embracing a balanced approach and ditching the restrictive labels, you can create a healthy relationship with food and nourish your body and mind. It's not about perfection; it's about progress.

After almost a decade of providing my personal training services in Saigon, I've decided to focus solely on the aspect of health and wellness that really piques my interest: nutrition.

Of course as a personal trainer there should be a deep focus on nutrition when helping most clients to achieve their goals. As a PT I've had the pleasure of coaching competitive athletes in powerlifting, bodybuilding, martial arts, swimming, triathletes.

One of the most rewarding feelings is when clients came to me with a preexisting health issue, in which I have been able to, at least partially, contribute towards improving symptoms via exercise and nutrition.

Recently my wife and I started a meal prep delivery service, through which I have been able to apply my knowledge and passion for food. We've really enjoyed the process, as difficult as it has been at times.

Now that we have established the business, I have a hunger (pun definitely intended) to share my knowledge of food science with the community, whether it be for specific health conditions or for those looking to lose some weight or gain some muscle. I'm excited to shift the focus a bit out of the gym and more into the kitchen!

EXERCISE IS IRRELEVANT (ALMOST)

TDEE stands for total daily energy expenditure. Basically the amount of energy (calories) your body requires to do everything you do in a day.

Let's break is down:

BMR is your basal metabolic rate. This refers to the amount of energy (calories) your body needs just to exist. The calories required for your heart to beat, your lungs and diaphragm to breathe etc etc. So if you were to just lay in bed for an entire day without moving at all or using your brain to do anything other than just keep you alive.

NEAT is non exercise activity thermogenesis. This is all the movement throughout your daily life that isn't specifically exercise. So getting out of bed, walking to the shops, going up stairs, walking the dog, whatever.

TEF is the thermic effect of food. So basically the energy (calories) required just to digest food. The contractions of your stomach and intestines for example (among other more complex functions to process various nutrients).

Finally EAT, the least significant.... exercise. Exercise activity thermogenesis. The tiny little blip of energy expenditure that has almost nothing to do with fat loss.

This is why nutrition is pretty much the ONLY thing one should focus on when fat loss is the goal. If a trainer tells you about their amazing super duper fat loss training routine....well....you can figure it out.

mucle building myths

I'm often asked questions about which supplements are best for fat loss, what ratio of carbs fat and protein should I eat and so forth. This chart should hopefully make things nice and simple to understand. I cannot stress enough how important total caloric intake is for any goal. It is by far THE most important factor when trying to change your body composition. Whatever new diet fads are around, whatever fancy supplements are pushed in our faces, it will never change human biology. Our society may have changed a lot since the existence of our species, but one thing that hasn't changed is our physiology. Calories in versus calories out will always always ALWAYS be the focus of fat loss and muscle building!