Episodi

  • Pre-Workout Nutrition: What to Eat Before Training for Better Performance (30 mins to 3 hours before!)

    Pre-Workout Nutrition: What to Eat Before Training for Better Performance (30 mins to 3 hours before!)
    Feb 19 2026
    Have you ever gone into a session that looks doable on paper, but crashed and burned halfway through?Nothing obvious changed - same training time, same calorie intake, same sleep - but for some reason, today, you just couldn’t keep up.In this episode of The Unfiltered Athlete, I’m breaking down the real reason this happens - and why even athletes who are consistent with calories and macros can still feel wildly inconsistent in their sessions.—————————————————————————————————In this episode, you'll learn:👉 What pre-workout nutrition is really about👉 Why you can be eating ‘enough’ overall but still under-fuelling your training👉 The 3 most common fuelling mistakes (and how to fix them)👉 A simple sliding-scale framework for timing your fuelPlus, you’ll walk away with a practical, 3-session fuelling experiment to start improving performance immediately!This episode is not about rigid meal plans or ‘perfection’ - it’s about understanding how to match your fuelling with your training demands so that you can go into each session with consistent, predictable energy levels and progress faster as a result.—————————————————————————————————This episode is for you if…✔️ Your sessions feel inconsistent for “no reason”✔️ You’ve tried eating before training and felt bloated or sluggish✔️ You train fasted and assume it’s working fine✔️ You hit your daily macros but still feel flat mid-session✔️ You want to unlock better performance without training harder—————————————————————————————————🔗 Next steps + resources➡️ ⁠⁠Take the FREE T.R.A.I.N. Assessment⁠⁠ 👉 My free 2-minute quiz that scores you across 5 key areas you need to nail for results, then gives you a personalised report so you know exactly what to focus on next.➡️ ⁠⁠Join The Athlete Nutrition Blueprint (ANB)⁠⁠ 👉 Fuel like an athlete to reach your peak performance and body composition goals - with a structured, flexible system that works in real life.➡️ ⁠⁠Meal Timing Mastery⁠⁠ 👉 Already confident with your calorie and macro targets but ready to take things up a level? 👉 MTM is Phase 4 of The Athlete Nutrition Blueprint - covering everything you need to know about matching your nutrition timing perfectly with your training + plug-and-play calculators and walkthroughs to put it all into practice with ease!➡️ ⁠⁠Personalised Training Plans⁠⁠ 👉 Want me to write you a plan that’s 100% customised for you and your goals - whether you’re a beginner or pushing big competitive goals? I’ve got a range of options suited to all levels - check them out ⁠⁠here⁠⁠.—————————————————————————————————🎧 Next episodeIf pre-workout fuel is filling the tank before your session - what happens when that tank isn’t big enough?In the next episode, I’m covering intra-workout nutrition - AKA fuelling during training to keep the tank topped up.Make sure you’re following The Unfiltered Athlete so you don’t miss it!—————————————————————————————————💬 Connect with meInstagram | ⁠⁠@georgiaradleynutritionTikTok | ⁠⁠@georgia.radleyYouTube | ⁠⁠@GeorgiaRadley⁠
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    25 min
  • Nutrition Periodisation: Planning Nutrition Phases for Better Performance and Body Composition

    Nutrition Periodisation: Planning Nutrition Phases for Better Performance and Body Composition
    Feb 3 2026
    If your goal every January is “get leaner”…and by March you’re wondering why it’s already falling apart - this episode of The Unfiltered Athlete is for you.Because the problem usually isn’t motivation, discipline, or willpower.It’s that the goal is vague…which means the plan is vague…which means you end up half-dieting for months, feeling flat in training, stalling progress, and blaming yourself for a strategy that was never built to work long-term!In this episode, I’m teaching you the concept that finally ended my own cycle of setting the same fat loss goals every year: nutrition periodisation: deliberately planning different nutrition phases across the year so you can make body composition progress without burning out, tanking performance, or rebounding the second you “finish the diet”.—————————————————————————————————Here's what you'll learn:👉 Why vague goals like “lose weight” or “get toned” almost always backfire👉 The real reason most people end up stuck in a never-ending half-diet phase👉 Why staying in a calorie deficit for too long is one of the fastest ways to stall body composition and performance progress👉 The 4 core nutrition phases - and what each one is actually for:Fat loss (deficit)Reverse dietingMaintenance / performanceSurplus / muscle gain👉 How to choose the right phase for you based on your training, your goals, and your real life👉 How to avoid the “week 13 rebound” by having a plan for what happens after dieting—————————————————————————————————This episode is for you if…✔️ You’re training hard but fat loss keeps stalling (or never really gets going)✔️ You’ve been “trying to be good” with food for months - with no clear end point✔️ Your performance always drops when you try to get leaner✔️ You want a way to plan your nutrition across the year without obsessing over it✔️ You’re ready to stop repeating the same cycle and start making progress that sticks—————————————————————————————————🔗 Next steps + resources➡️ Take the FREE T.R.A.I.N. Assessment👉 My free 2-minute quiz that scores you across 5 key areas you need to nail for results, then gives you a personalised report so you know exactly what to focus on next.➡️ ⁠⁠Join The Athlete Nutrition Blueprint (ANB)⁠⁠ 👉 Fuel like an athlete to reach your peak performance and body composition goals - with a structured, flexible system that works in real life.➡️ ⁠⁠Meal Timing Mastery⁠⁠👉 Already confident with your calorie and macro targets but ready to take things up a level? MTM is Phase 4 of The Athlete Nutrition Blueprint - covering everything you need to know about matching your nutrition timing perfectly with your training + plug-and-play calculators and walkthroughs to put it all into practice with ease!➡️ ⁠⁠Personalised Training Plans⁠⁠👉 Want me to write you a plan that’s 100% customised for you and your goals - whether you’re a beginner or pushing big competitive goals? I’ve got a range of options suited to all levels - check them out ⁠⁠here⁠⁠.—————————————————————————————————🎧 Next week’s episodeI’m zooming in on execution - starting with pre-workout nutrition.You’ll learn how to fuel your training properly in any phase, and how small changes can make a huge difference to energy, performance, recovery, consistency, and body composition.—————————————————————————————————💬 Connect with meInstagram | ⁠⁠@georgiaradleynutritionTikTok | ⁠⁠@georgia.radleyYouTube | ⁠⁠@GeorgiaRadley⁠If you enjoyed this episode, make sure to follow the show on Spotify/Apple so you don’t miss the upcoming episodes that’ll help you hit the ground running in 2026 - without needing a dramatic New Year overhaul.Drop a comment below and let me know what phase you’re in right now 👇
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    37 min
  • 2026 Goal Setting Guide For Athletes: Plan With Me For Your Best Year Yet!

    2026 Goal Setting Guide For Athletes: Plan With Me For Your Best Year Yet!
    Dec 31 2025
    If your goals didn’t stick this year - or if you’re looking back wondering “what did I actually achieve?” - this episode of The Unfiltered Athlete is for you.This isn’t another ‘New-Year-New-Me’ pep talk or end-of-year reset. Instead, I’m walking you through the exact goal-setting framework I use personally and with my clients - the one that helps you turn motivation into momentum without burning out by March.Because I used to set a long list of ambitious goals every January…only to feel overwhelmed, behind, and frustrated a few months later.Now, I use a system that treats January motivation as a boost, not a restart - and it’s helped me make consistent progress in training, business, and life year after year.—————————————————————————————————In this episode, you'll learn:👉The 6 biggest goal-setting mistakes that have been sabotaging your success👉The difference between outcome goals and process goals - and why process goals are the real driver of success👉How to break big goals into clear milestones and create a roadmap that takes you there👉How to review and adjust your goals to keep you moving forwards even after the January motivation dies downI also take you behind the scenes of my own 2026 planning, walking you through how I set outcome goals, milestones, and process goals in real time so you can build your own plan alongside me.By the end of this episode, you won’t just have “good intentions” - you’ll have a clear, realistic system you can actually follow.—————————————————————————————————This episode is for you if...✔️ You’ve got big ambitions for 2026✔️ You’ve set goals or resolutions that fizzled out in a matter of months in years past✔️ You know you need to do more than just ‘write your goals down’ - but you’re not quite sure what✔️ You want a simple, proven system for setting and achieving goals that stick👉 Hit play and start building a system that works with you, not against you.—————————————————————————————————🔗 Next steps + resources➡️ ⁠⁠Take the FREE T.R.A.I.N. Assessment⁠⁠👉 My free 2-minute quiz that scores you across 5 key areas you need to nail for results, then gives you a personalised report so you know exactly what to focus on next.➡️ ⁠⁠Join The Athlete Nutrition Blueprint (ANB)⁠⁠👉 Hit the ground running with your nutrition in 2026 with The Athlete Nutrition Blueprint - designed to help you fuel like an athlete to reach your peak performance and body composition goals.➡️ ⁠⁠Meal Timing Mastery⁠⁠Already confident with your calorie and macro targets but ready to take things up a level? MTM is Phase 4 of The Athlete Nutrition Blueprint - covering everything you need to know about matching your nutrition timing perfectly with your training + plug-and-play calculators and walkthroughs to put it all into practice with ease!➡️ ⁠⁠Personalised Training Plans⁠⁠Want me to write you a plan that’s 100% customised for you and your goals - whether you’re a beginner or pushing big competitive goals? I’ve got a range of options suited to all levels - check them out ⁠⁠here⁠⁠.—————————————————————————————————💬 Connect with meInstagram | ⁠⁠@georgiaradleynutrition⁠⁠TikTok | ⁠⁠@georgia.radley⁠⁠YouTube | ⁠⁠@GeorgiaRadley⁠If you enjoyed this episode…Make sure to follow the show on Spotify/Apple so you don’t miss the upcoming episodes that’ll help you hit the ground running in 2026 - without needing a dramatic New Year overhaul.Drop a comment below and let me know what your biggest goal is for this year 👇
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    37 min
  • English Champs Debrief: Winning Gold, Chaotic Prep & What I’d Do Differently

    English Champs Debrief: Winning Gold, Chaotic Prep & What I’d Do Differently
    Dec 26 2025

    In this episode, Harry flips the script and interviews me about the English Weightlifting Championships - from pre-comp life chaos and making weight, to attempt selection, platform mindset, and what I’d do differently next time.

    If you’ve ever wanted a peek behind the curtain at what it actually looks like to compete at an elite level whilst balancing work and living a normal life...you're in the right place!

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    In this episode, we're talking:

    • What life and training actually looked like leading into competition
    • What's going on mentally and physically in the warm up room and on the platform
    • An update on how my weight cut went (including what I'll change next time!)
    • The mindset strategies I use to stay focused and confident in competition
    • A throwback to World's (and why I didn't say much about it at the time!)
    • How I won my FIRST National Championships but still felt like I'd fallen short of my goals
    • What’s next on the calendar and what I’m working on going forward
    • PLUS a quickfire round of hype songs, biggest icks, and more!

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    🔗 Next steps + resources

    ➡️ ⁠Take the FREE T.R.A.I.N. Assessment⁠

    👉 My free 2-minute quiz that scores you across 5 key areas you need to nail for results, then gives you a personalised report so you know exactly what to focus on next.


    ➡️ ⁠Join The Athlete Nutrition Blueprint (ANB)⁠

    👉 Hit the ground running with your nutrition in 2026 with The Athlete Nutrition Blueprint - designed to help you fuel like an athlete to reach your peak performance and body composition goals.


    ➡️ ⁠Meal Timing Mastery⁠

    Already confident with your calorie and macro targets but ready to take things up a level? MTM is Phase 4 of The Athlete Nutrition Blueprint - covering everything you need to know about matching your nutrition timing perfectly with your training + plug-and-play calculators and walkthroughs to put it all into practice with ease!


    ➡️ ⁠Personalised Training Plans⁠

    Want me to write you a plan that’s 100% customised for you and your goals - whether you’re a beginner or pushing big competitive goals? I’ve got a range of options suited to all levels - check them out ⁠here⁠.

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    If you enjoyed this episode…

    Make sure to follow the show on Spotify/Apple so you don’t miss the upcoming episodes that’ll help you hit the ground running in 2026 - without needing a dramatic New Year overhaul.
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    1 ora e 4 min
  • Your Festive Survival Blueprint: Mindset, Nutrition & Training That Sticks In December

    Your Festive Survival Blueprint: Mindset, Nutrition & Training That Sticks In December
    Dec 14 2025

    December doesn’t have to be one long “f*ck it, I’ll sort it out in January” month.

    In this episode of The Unfiltered Athlete, we’re talking about how to get through the festive season without:

    ❌ falling into all-or-nothing thinking

    ❌ writing off the whole month because of one big meal

    ❌ trying to “fix” December with a brutal January reset

    Instead, I’ll walk you through the mindset, nutrition, training, and self-care strategies I actually use myself to stay (relatively) sane, feel good in my body, and still enjoy the food, the people, and the chaos.

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    In this episode, I cover:

    • The 3 key mindset shifts you need to balance ‘staying on track’ with enjoying holidays
    • Festive nutrition strategies that aren’t joyless and restrictive
    • Fitting training in when life gets hectic - including figuring out what to prioritise and when!
    • The self-care pillars that keep you feeling human even if everything else is chaos

    If you’ve ever ended December feeling like a bloated, exhausted lump and promising yourself you’ll “do better next year” - this one’s for you.

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    🔗 Next steps + resources

    ➡️ Take the FREE T.R.A.I.N. Assessment

    👉 My free 2-minute quiz that scores you across 5 key areas you need to nail for results, then gives you a personalised report so you know exactly what to focus on next.

    ➡️ Join The Athlete Nutrition Blueprint (ANB)

    👉 Hit the ground running with your nutrition in 2026 with The Athlete Nutrition Blueprint - designed to help you fuel like an athlete to reach your peak performance and body composition goals.

    ➡️ Meal Timing Mastery

    Already confident with your calorie and macro targets but ready to take things up a level? MTM is Phase 4 of The Athlete Nutrition Blueprint - covering everything you need to know about matching your nutrition timing perfectly with your training + plug-and-play calculators and walkthroughs to put it all into practice with ease!

    ➡️ Personalised Training Plans

    Want me to write you a plan that’s 100% customised for you and your goals - whether you’re a beginner or pushing big competitive goals?
    I’ve got a range of options suited to all levels - check them out here.

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    If you enjoyed this episode…

    Make sure to follow the show on Spotify/Apple so you don’t miss the upcoming episodes that’ll help you hit the ground running next year - without needing a dramatic New Year overhaul.

    And if this episode helped take the pressure off December even a little bit, share it with a friend who’s already talking about “starting again in January.”
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    32 min
  • Cutting Weight for Strength Sports: How to Make Weight WITHOUT Tanking Your Performance

    Cutting Weight for Strength Sports: How to Make Weight WITHOUT Tanking Your Performance
    Dec 8 2025
    Competing in a weight-class sport like weightlifting or powerlifting and wishing there was a way to make weight cuts less stressful?You’re in the right place - because in this episode of The Unfiltered Athlete, I’m breaking down exactly how I approach making weight for weightlifting competitions - including the English and World Championships……without tanking my performance or wrecking my health.We’ll go through a clear hierarchy of strategies from least to most extreme, so you know what to prioritise, what to avoid, and when you should probably not be cutting at all.---------------------------------------------------------------------------------------------------------------------------In this episode, you’ll learn:👉 When cutting weight actually makes sense – and when it doesn’t👉 All the methods athletes use to make weight - ranked from best to worst 👉 How to use a calorie deficit to lose fat while preserving strength and performance👉 Surprisingly simple tweaks that can drop scale weight safely - without needing to eat less or dehydrate yourself!👉 Why water loading, sodium cuts and sweating are “last resort only” tools - including the mistakes I’ve made using them!👉 + MORE!---------------------------------------------------------------------------------------------------------------------------This episode is for...✔️weightlifters, powerlifters + other strength sport athletes✔️anyone thinking about trying their first competition✔️anyone who’s just curious about what it takes to make weight safely and effectively--------------------------------------------------------------------------------------------------------------------------- 🔗 Next steps + resources➡️ Join The Athlete Nutrition Blueprint (ANB)👉 I’ll personally set your calorie + macro targets in Phase 1 of ANB: The Blueprint Baseline.From there, you’ll learn everything from how to consistently hit your targets, how you adapt them for your goals (including fat loss and muscle gain), and even how to perfectly time your meals and snacks around your workouts to maximise performance, recovery and body composition.Plus, the bonus Nutrition Periodisation 101 Module is perfect for lifters looking to plan their nutrition phases to match their training + competitions year-round.➡️ Meal Timing MasteryAlready confident with your calorie and macro targets but ready to take things up a level? MTM is Phase 4 of The Athlete Nutrition Blueprint - covering everything you need to know about matching your nutrition timing perfectly with your training + plug-and-play calculators and walkthroughs to put it all into practice with ease!➡️ Take the FREE T.R.A.I.N. Assessment👉 My free 2-minute quiz to uncover what’s holding back your progress.---------------------------------------------------------------------------------------------------------------------------💬 Connect with meYouTube | @GeorgiaRadleyInstagram | @georgiaradleynutritionTikTok | @georgia.radleyWebsite | georgiaradleynutrition.comDrop a comment below and let me know your worst weight cutting experience! 🫠And if you enjoy this episode, it would mean the world if you hit follow, like, and share - on Insta stories (please tag me!) or directly with anyone you know who wants to make weight…without the drama!Disclaimer: This video is for educational purposes only and is not medical advice. Rapid weight loss and fluid manipulation can be dangerous. Do not attempt extreme cuts without professional guidance.
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    39 min
  • Carbs For Athletes: What to Eat and When to Feel, Train + Recover Your Best

    Carbs For Athletes: What to Eat and When to Feel, Train + Recover Your Best
    Nov 30 2025

    If you’ve ever felt confused about carbs - how much you need, when to eat them, whether sugar is “bad”, or why some days you feel incredible in the gym and other days like your legs are made of wet tissue paper - this episode was MADE for you.

    I'm breaking down the most misunderstood macronutrient for athletes: carbohydrates.

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    ✨ What you’ll learn in this episode

    • Why carbs matter for energy, recovery, performance, and even your brain

    • The biggest carb mistakes athletes make (and how to fix them)

    • How to spot signs of under-fuelling

    • How to figure out your carb needs using both research and real-life context

    • How to use carb cycling to fuel smarter (not “eat clean and hope for the best”)

    • The difference between slow, medium, and fast carbs - and exactly when to use each

    • How to stop fearing sugar and start using carbs as strategic fuel

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    ✨ This episode is for you if:

    You train regularly and want better energy, performance, and consistency

    You’re tired of second-guessing carbs

    You want to fuel in a way that matches your training — not fights it

    You want simple, realistic nutrition guidance that works in real life

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    🔗 Links & Resources

    👉 Join The Athlete Nutrition Blueprint (ANB) I’ll personally set your calorie, protein, carb and fat targets in Phase 1 of ANB: The Blueprint Baseline.From there, you’ll learn everything from how to consistently hit your targets, how you adapt them for your goals (including fat loss and muscle gain), and even how to perfectly time your meals and snacks around your workouts to maximise performance, recovery and body composition. Introductory pricing ends Monday 1 December (when the price jumps from £297 → £497).Payment plan available - start today for just £99!


    👉 Grab Meal Timing Mastery at half price

    The ultimate step-by-step curriculum covering everything you need to know about matching your meal timing perfectly with your training PLUS plug-and-play calculators and walkthroughs to put it all into practice with ease!👉 Take the FREE T.R.A.I.N. AssessmentMy free 2-minute quiz to uncover what’s holding back your progress.

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    💬 Connect with me

    Instagram: @georgiaradleynutrition
    TikTok: @georgia.radley
    YouTube: @GeorgiaRadley

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    If you enjoyed this episode, please follow, rate, review + share it with a training buddy - it really helps the show grow! 💛


    Don't forget to drop a comment letting me know your go-to pre-training carbs, too! 👇

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    46 min
  • How Much Protein Do You REALLY Need? (For Performance, Fat Loss & Muscle Growth)

    How Much Protein Do You REALLY Need? (For Performance, Fat Loss & Muscle Growth)
    Nov 24 2025

    How much protein do you REALLY need to build muscle, lose fat, perform well, and stay healthy?

    That’s exactly the question I’m answering in this episode of The Unfiltered Athlete!

    I’m getting down to the basics - covering what protein actually does in your body, how much you really need as an active human, and how to consistently hit your targets without turning every meal into a bland bodybuilding diet.

    —————————————————————————————————

    In this episode, you'll learn:

    🧬 Why protein actually matters (beyond just “building muscle”)

    📊 What the evidence says about how much protein you really need (and why different sources tell you different numbers!)

    🎯 How to find the “sweet spot” for your protein intake that balances theory with real life

    🥗 Practical strategies to actually hit your protein target with ease

    🧻 The truth about “protein farts” (yes, I’m really going there!) and managing protein-related digestive issues

    —————————————————————————————————

    This episode is for you if...

    ✔️ You train hard and want to recover and perform better

    ✔️ You’re confused about how much protein you should really be eating

    ✔️ You know you need to eat more protein but you’re struggling with the how

    ✔️ You’ve tried higher-protein eating before but couldn’t stick with it

    ✔️ You want a simple, realistic starting point that you can actually start putting into practice right now


    👉 Hit play if you’re ready to finally nail your protein intake for good!

    —————————————————————————————————

    🔗 Links & Resources

    ➡️ ⁠Join The Athlete Nutrition Blueprint (ANB)

    I’ll personally set your calorie, protein, carb and fat targets in Phase 1 of ANB: The Blueprint Baseline.

    From there, you’ll learn everything from how to consistently hit your targets, how you adapt them for your goals (including fat loss and muscle gain), and even how to perfectly time your meals and snacks around your workouts to maximise performance, recovery and body composition.

    Introductory pricing ends Monday 1 December (when the price jumps from £297 → £497).

    Payment plan available - start today for just £99!>> ⁠Discover ANB here⁠ <<


    ➡️ Take the T.R.A.I.N. Assessment – My free 2-minute quiz to uncover what’s holding back your progress.

    >> ⁠Click here to get your custom results⁠ <<⁠

    —————————————————————————————————

    💬 Connect with meInstagram | ⁠@georgiaradleynutrition⁠TikTok | ⁠@georgia.radley⁠YouTube | ⁠@GeorgiaRadley

    Drop a comment below and let me know which part of getting your protein intake right you struggle most with! 👇

    If you enjoy this episode, it would mean the world if you follow/subscribe, leave a rating & review, and share it with a training buddy who’s trying to get their protein sorted, too!
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    34 min