Ashley Wright

Social Tale - TikTok Shop Agency

Turning Attention into Community, Transforming Community into ROI - Building Your TikTok Empire. We help your favorite brands scale on TikTok shop.

Founder

MentorPass

1:1 video mentoring sessions with the world’s most in-demand startup mentors.

Mentor

Smash Cactus Media

Captivate your audience with our meticulously crafted ad creatives that seamlessly blend creativity and strategy. Elevate your brand's message with content that leave a lasting impression and drive tangible results.

MediaCom

Paid Social Associate Director

Adidas Group / / /
Digital Strategy, Planning, Execution, Analysis, Client/ Team Management, Branding and eCommerce.

Paid Social Manager

Jellyfish

Paid Social Media Specialist

Chalk Global

Clients: UGG, Universal Music, Creed, French Connection, Swarovski

Digital Account Manager

Upbeat Agency

Facebook Ads Manager

Studiospares Ltd

Ecommerce Marketing Manager

Want to scale your brand to $100k+/mo with TikTok Shop?👋

TikTok Shop Partner scaling 7-9 figure brands on TikTok Shop

Over the past two years, I've generated over $80,000,000 on TikTok for some of your favorite brands.

A few of our current and past clients include:
- Divi
- SNOW
- Stars + Honey
- Surreal
- Style Edit
- Thread Beauty
- PLIX

This success isn't just luck—it's about understanding the platform, pushing boundaries, and being unafraid to test what works.

Brands used to doubt TikTok's ROI potential, but that's never been the case. With TikTok Shop, the ROI is clearer than ever.

If you're ready to create a whole new revenue channel with TikTok, here's how I can help:

1. Follow me on LinkedIn for daily TikTok Shop insights (scroll up and hit the bell to get notified).

2. Download my FREE TikTok Shop Workbook (DM me "Workbook").

3. Want my agency to manage your TikTok Shop? (DM me "Support" and I'll share the details).

Glad you dropped by. 
To your success!

Most brands think the UK and the US behave the same on TikTok Shop.

They don’t.

And that misunderstanding is killing their growth.

UK brands are slower to adopt, slower to approve, and slower to scale.

Not because the platform is worse, but because the mindset is.

If you follow UK rules in a US-level opportunity, you lose.

Here is what actually separates the 2 markets right now:

US creators take TikTok Shop seriously,
UK creators treat it like a side quest.

US brands send 800 samples in a month,
UK brands debate 150 for three weeks.

US sellers build creator communities early,
UK sellers wait until they are “ready”.

US teams adopt Discord with no friction,
UK teams still think it is “too complicated”.

US brands commit real ad spend,
UK brands want proof before they invest.

US moves with speed,
UK moves with permission.

The platform is not what makes the difference, the behavior does.

We grew brands in both regions, and the gap is wider than most founders realise.

If you want the full UK vs US breakdown, comment “breakdown” and I’ll send it.

Helping 8+ Figure Brands Win on TikTok Shop | CEO of Social Tale | Speaker | Social Commerce Growth Expert | DM for growth, audits, or collabs

"Charge low until you prove yourself."

Worst advice I've ever heard in the agency space.

When you charge too low for pitching to bigger brands, they don't see the full value.

Then it's nearly impossible to raise your prices later.

You've locked yourself into low margins for years.

Maybe that's fine as a solo freelancer.

But when you want to grow, you're stuck.

Instead, charge what you believe you're worth.

Break down the components.

Show them exactly what they're getting for the cost.

Then let your delivery prove you were right.

This approach does something else, too.

It allows you to hire A-players from day one, instead of scrambling to find those who can "just get the job done."

Your pricing dictates your quality.
Your quality dictates your clients.
Your clients dictate your business.

Don't trap yourself at the bottom.

$165K in 7 days.

That's what one of our clients did in the first week of BFCM.

Everyone thinks BFCM is won in November.

It's not.

It's won in September.

BFCM on TikTok Shop isn't a sprint.

It's the finish line of a 90-day marathon.

The brands crushing it right now didn't start prepping last week.

They started in September when everyone else was sleeping.

Momentum takes time to build.

But when it hits, it compounds fast.

If you want your brand ready for Q1 (yes, Q1), DM me "2026" and I'll walk you through what to start doing today.

I’m excited to announce...

I’ll be taking the stage at Affiliate World in Bangkok

📍 Dates: December 3–4, 2025

My session: The Brutal Truth About What Actually Works on TikTok Shop 🚀

What you’ll learn:

✅ The “Reboot Campaign”
✅ Hidden Costs That Wreck TikTok Shop
✅ Why most brands fail on TikTok Shop (and how to fix it)

🔥 Why Affiliate World Conferences is a MUST-ATTEND:

• The #1 Performance Marketing Conference in the world
• 7,000+ attendees from 110+ countries 
• 35+ expert speakers (I’ll be one of them 👋🏾)
• 300+ exhibitors with the latest tools and tech
• Endless networking, learning, and fun with top marketers in the game

If you’re serious about scaling and want to stay ahead of where the industry’s headed…

You should be in the room.

I’ve got a few ticket discount links if you still haven’t grabbed yours yet

If you’re going, let me know so we can connect.

See you in Bangkok!

25 video hooks that drive TikTok Shop sales:

(Your next 7-figure month starts with the right hook)

1. POV: you just discovered a product that solves [daily problem]
2. Unboxing my [product category] haul from TikTok Shop
3. 5 must-haves under $50 that actually work
4. De-influencing [expensive product] (and what to buy instead)
5. POV: you're a [target customer persona] and this changed everything
6. My everyday essentials that are worth the hype
7. POV: this product just made your life 10x easier
8. You saw the [trending product] and now your cart is full
9. Things I didn't know I needed until TikTok showed me
10. This solves a problem you didn't know you had
11. [Product name] vs [cheaper alternative] - honest comparison
12. Watch me use this for a week straight (results)
13. POV: you finally bought the thing everyone's talking about
14. I tested viral products so you don't have to
15. This one thing replaced 5 products I used to buy
16. Before and after using [product] for 30 days
17. The [product] your FYP has been hiding from you
18. I was skeptical until I tried it myself
19. This is what [price point] gets you on TikTok Shop
20. POV: you stopped scrolling because this actually works
21. Showing my [partner/friend/mom] this viral product
22. I bought the dupe and here's what happened
23. The only [product category] you'll ever need
24. This did what [expensive brand] couldn't
25. POV: you're about to save this and forget to buy it

Bookmark this 🔖

I almost didn't post my first piece of content on LinkedIn.

I was worried about what people would think.

Friends from school. 
People I used to work with. 
Anyone who knew me before I started the agency.

I kept thinking:

“What are they going to think about this?”

In those first few posts, I was genuinely worried.

Rewrote it, then didn’t post it.

I was scared of the judgment.

But then I just said screw it and hit post.

And you know what happened?

I got over it really quickly.

Because I realized something important:

It doesn't really matter what they think.

The people who matter don't mind.

And the people who mind don't matter.

Once I understood that, everything changed.

I stopped worrying about old school friends scrolling past my posts.

I stopped caring if someone thought I was "too much" or "showing off."

I just focused on sharing what I know about TikTok Shop and helping brands 
scale.

And that's when things actually started moving.

If you're holding back from posting because you're worried about what people 
will think:

Just start.

You'll get over it faster than you think.

And the people who actually matter will support you.

Your first 3 seconds on TikTok Shop can break or make your product.

A high-converting video shows:

- The frustration (make them feel it)
- The product solving it (demo in action)
- A real person using it (not scripted)
- The transformation (satisfying result)

Brands that nail this formula are doing 6-7 figures on TikTok Shop.

Most brands think creating content that sells is a straight line.

Set a goal, create content, and make sales.

But here's what actually happens when you're building TikTok Shop content:

You set a goal to hit $100K on TikTok Shop.

1) You start reaching out to creators.

Half don't respond. The ones that do want samples.

2) You're learning what hooks actually work.

What you thought would convert doesn't.

3) You start doubting if TikTok Shop is even worth it.

Your first 20 videos get decent views but zero sales.

4) You're failing to get traction.

Competitors are posting similar products and crushing it.

5) You're practicing what works.

Different angles, Flash Sales.

6) You feel lost because nothing's consistent yet.

One video does $5K, the next 10 do nothing.

7) You're getting it.

You find 3 creators who actually move product.

They are not the easiest to work with, but when you find that 1% it’s all worth it.

8) Then you're struggling with a new problem.

Fulfillment can't keep up.

You're out of stock on your best SKU.

9) Finally, you achieve it.

Consistent daily sales.

A creator network that posts weekly.

Momentum that compounds.

The brands that win aren't the ones who avoid the mess.

They're the ones who push through it while everyone else quits.

And set the assigned budget for TikTok Shop for 12 months, not 3.

----

♻️ Repost, bookmark, or share with your network if you found this post helpful.

Follow me, Ashley Wright, for practical insights on TikTok Shop and eCom growth.

What content to create on TikTok Shop at each stage (to maximize sales):

TOFU (scrolling, not buying yet):

- product demos solving a specific problem
- “day in the life" content showing real use
- zero sales pitch in first 3 seconds
- hook focuses on the problem, not your brand
- soft CTAs like "wait for it" or "watch till the end"

These people aren't ready to buy today. 

Stop forcing the sale.

MOFU (considering it):

- comparison content (you vs alternatives)
- creator testimonials showing real results
- before/after transformations
- address objections directly (price, shipping, does it actually work)
- CTAs focus on "see it in action" or "check the reviews"

BOFU (ready to convert):

- product page tours showing exactly how to buy
- bundle breakdowns with clear pricing
- scarcity hooks ("only X left" or "sale ends tonight")
- creator codes and exclusive discounts
- Lives showing checkout process in real-time

Run cold traffic TOFU content. Retarget scrollers with MOFU. Convert warm audience with BOFU Lives and urgency posts.

Most brands push product links to cold traffic and wonder why their GMV is flat.

Everyone tells you to "take your time and don't rush."

Then you wonder why you're outperformed by your competitors and why they're taking your market share.

I've never agreed with this because I've always believed in the "just do it" approach like Nike.

You can fix things along the way.

But you can't fix momentum you never built.

When you're planning 3, 5, 10-year goals, ask yourself:

Why can't you condense that into one year?

The buffer you think you're creating is actually killing your business.

You want to be ahead of the herd.

Whether you're doing it right or wrong, you'll figure it out faster by moving.

Stop waiting for perfect.

Start building now.

One of our US beauty clients just cracked $100K in a single month.

$107K in GMV to be exact.

Up 15% from September.

1,828 orders.
2,515 items sold.
1,768 customers.

Most beauty brands think you need to go viral to hit six figures on TikTok Shop.

You don't.

You need consistent creator output and offers that convert.

This brand didn't have a single mega-viral moment in October.

Just steady volume.
Multiple creators posting daily.
Products that actually solve problems.

The algorithm rewards consistency.

If you're a brand stuck under $50K/month and want to break through to six figures, DM me "Scale" and I'll show you the exact framework we used here.

From award-winner to the top-selling body-care brand on TikTok Shop in 2024.

In late 2023, Maëlys, a premium body-care brand, entered a platform many assumed was built for cheap impulse buys.

By the end of 2024, they became the top-selling body-care brand on TikTok Shop, took home the 2025 Glossy Pop Award for Best Use of TikTok Shop, and ranked as a top-five earning Shop in the personal care category in Q1 2025.

During one campaign, they drove an 800 percent increase in total orders, with 87 percent of customers being first-time buyers.

Here’s how they pulled it off:

1. 𝗧𝗵𝗲𝘆 𝘄𝗲𝗮𝗽𝗼𝗻𝗶𝘇𝗲𝗱 𝗮𝘂𝘁𝗵𝗲𝗻𝘁𝗶𝗰 𝘁𝗿𝗮𝗻𝘀𝗳𝗼𝗿𝗺𝗮𝘁𝗶𝗼𝗻𝘀

Most brands pay influencers for polished reviews.

Maëlys built a system around real women sharing their journeys.

They spotlighted creators documenting visible changes in stretch marks, loose skin, and other body-targeting concerns.

This wasn’t about curated aesthetics.

It was about proof, and proof converts.

2. 𝗧𝗵𝗲𝘆 𝗶𝗻𝗰𝗲𝗻𝘁𝗶𝘃𝗶𝘇𝗲𝗱 𝗰𝗿𝗲𝗮𝘁𝗼𝗿𝘀 𝗹𝗶𝗸𝗲 𝗮 𝘁𝗲𝗰𝗵 𝗰𝗼𝗺𝗽𝗮𝗻𝘆

Instead of relying on standard affiliate commissions, they rolled out an incentive program with prizes valued at up to $275,000.

Top creators weren’t just earning revenue.

They were competing for a Ritz-Carlton yacht experience and luxury handbags.

This turned creators into true partners and unlocked high-quality content at scale.

3. 𝗧𝗵𝗲𝘆 𝗺𝗮𝘀𝘁𝗲𝗿𝗲𝗱 𝘁𝗵𝗲 𝗚𝗼𝗹𝗱𝗲𝗻 𝗧𝗿𝗶𝗮𝗻𝗴𝗹𝗲

Maëlys built a three-part system documented in TikTok’s official case study:

• Organic content for trust
• Paid media to scale winning creatives
• Creator partnerships for social proof

Organic content de-risked ad spend.

Ad spend amplified creator performance.

Together, they created a growth flywheel.

4. 𝗧𝗵𝗲𝘆 𝘁𝗵𝗼𝘂𝗴𝗵𝘁 𝗯𝗲𝘆𝗼𝗻𝗱 𝘁𝗵𝗲 𝗽𝗹𝗮𝘁𝗳𝗼𝗿𝗺

Even while dominating TikTok, Maëlys expanded the moment offline.

They went live with a digital billboard in Times Square and ran a TikTok Shop-exclusive 30 percent discount to create urgency.

This wasn’t just a Shop strategy.

It was a full-funnel brand play.

---

Maëlys proved that premium, considered-purchase brands can win on TikTok Shop.

They understood that TikTok isn’t only a sales channel. It’s a community.

They didn’t sell body cream. They sold confidence.

And they built the system to scale it.

She went live on TikTok & made $2,000,000 in 1 day.

Meet Stormi Steele, founder of Canvas Beauty.

The woman who broke TikTok Shop’s Black Friday record.

Here’s how she did it (and how you can steal the playbook):

During Black Friday 2024, Stormi hosted a single TikTok LIVE that changed everything.

$2M+ in total sales. $1M in the first 2 hours.

TikTok's biggest LIVE shopping event ever, all from one stream.

Just her, the product, and people ready to buy.

The formula was simple:

Show, don't tell.

1. She demonstrated results live.
2. Answered questions as they came in.
3. Offered bundles you could only get right then.

Shopping stopped feeling like a chore and started feeling like an event.

But here's what most people miss:

Canvas Beauty didn't get lucky.
They built a creator ecosystem.

Beauty creators earned commissions promoting Canvas on their own LIVEs.

Exclusive bundles only existed inside the TikTok Shop.

Every stream felt like a show, not a sales pitch.

This tapped into what TikTok actually wants.

People don't want ads.

They want authentic experiences that feel personal and fun.

Canvas mastered selling without feeling like they were selling.

When Black Friday hit, the system was already running:

• Creators promoting.
• LIVEs scheduled.
• Bundles ready.

One viral LIVE turned into millions.

From 2022 to now, Canvas has gone from a small, self-funded brand to one of TikTok Shop's top sellers.

TikTok Shop isn't about hoping something goes viral.

It’s about:

• Building trust.
• Going live consistently.
• Making every stream an event.
• Leveraging creators who move product.

It works if you know how to apply it.

Stormi didn't wait for ads to work.

She made TikTok Shop her storefront, and crushed it.

One of our UK clients in the beauty niche affiliate sales did over £50K in GMV in October.

Up 29% from September.

We doubled down this month:

• 927 videos posted.
• 539 LIVE streams.

The brands winning right now are the ones that went all in on creator volume.

If you want to see this kind of MoM growth for your brand, DM me "TikTok Shop" and I'll walk you through the exact process we used here.

3 weeks until BFCM — and if your ad strategy isn’t ready, this is your 
MakeUGC V.2 crash plan.

======

Week 1 (Nov 1–7): Build Creative Momentum

Forget new shoots — focus on what you can control.

Use MakeUGC V.2 (Sora2 Pro, Veo3.1, Kling) to generate UGC ads fast.

Post 3–5 videos per day on your brand account.

AI ads take time to train the algorithm, so what you post now will peak right before BFCM.

Test everything:

→ Different hooks
→ Product angles
→ Emotional storylines

Let the AI agents analyze performance and identify your early winners automatically.

======

Week 2 (Nov 8–14): Double Down on Winners

By now, you’ll know what’s driving clicks and conversions.

Feed that data into the AI agents — they’ll brief MakeUGC automatically.

Veo3.1 will refine pacing, Kling adds realism, and Sora2 Pro builds cinematic versions of your best ads.

Start running paid campaigns behind your top creatives ($100–200/day each).

Bundle products and tease BFCM drops with suspense-driven videos.

======

Week 3 (Nov 15–21): Full Send Mode

Post 3–5 videos daily minimum.

Scale spend on the top 10% of creatives.

Run daily countdown lives or short urgency clips.

AI agents will handle trend adaptation, fresh hooks, and real-time testing — so you can focus on fulfillment and scaling.


You won’t build a 7-figure funnel in three weeks.

But you CAN build a profitable one — if you start executing now.

RT + comment “V2” and I’ll send you the full BFCM ad playbook.

(follow for dm)

Most brands build TikTok Shop bundles wrong.

They throw products together and hope it works.

Here's the bundle structure that actually converts:

𝟭) 𝗧𝗵𝗲 𝗛𝗲𝗿𝗼 𝗣𝗿𝗼𝗱𝘂𝗰𝘁 𝗕𝘂𝗻𝗱𝗹𝗲

Pick your best-selling product.

Add 2-3 complementary items that make sense together.

Not your entire catalog.

Example:

• Skincare brand: Serum + moisturizer + face roller
• Supplement brand: Main product + travel size + shaker bottle

People buy bundles when they see clear value, not when you're dumping random products together.

𝟮) 𝗧𝗵𝗲 𝗣𝗿𝗶𝗰𝗲 𝗦𝘁𝗿𝘂𝗰𝘁𝘂𝗿𝗲

Your bundle needs to feel like a deal without killing margins.

Here's what works:

• Individual products: $100 total
• Bundle price: $70-75
• 25-30% off is the sweet spot.
• Anything less feels weak.

Anything more kills your profit after TikTok fees and creator commissions.

𝟯) 𝗧𝗵𝗲 𝗖𝗼𝗺𝗺𝗶𝘀𝘀𝗶𝗼𝗻 𝗛𝗼𝗼𝗸

This is what most brands miss.

Your bundle commission needs to be aggressive enough that creators want to push it.

30-40% minimum for BFCM bundles.

But would you rather do $10K at 40% margin or $100K at 20% margin?

𝟰) 𝗧𝗵𝗲 𝗘𝘅𝗰𝗹𝘂𝘀𝗶𝘃𝗶𝘁𝘆 𝗔𝗻𝗴𝗹𝗲

Make it TikTok Shop exclusive.

Not available on your site.
Not available on Amazon.
Only inside TikTok Shop.

This gives creators something unique to talk about.

"You can only get this bundle here."

That's the angle that moves people from scrolling to buying.

𝟱) 𝗧𝗵𝗲 𝗨𝗿𝗴𝗲𝗻𝗰𝘆 𝗟𝗮𝘆𝗲𝗿

Limited quantity or limited time.

Pick one.

"Only 500 bundles available for BFCM." or "This bundle disappears November 30th."

Scarcity drives action.

Without it, people save your video and forget about it.

What NOT to do:

• Build 10 different bundles.
• Pick 1-2 hero bundles max.
• Include products nobody wants just to clear inventory.
• Set the commission too low.

If your bundles aren't built yet, build them now.

---

♻️ Repost, bookmark, and share with your network if you found this helpful.

Follow me, Ashley Wright, for practical insights on TikTok Shop and eCom growth.

If I could talk to myself five years ago, I'd say one thing:

Just keep going.

It's going to happen eventually.

I followed Gary Vee from the early days.

"Keep going. Keep putting in the work."

My mentality was simple:

If I keep trying, I'll eventually get there.

Years later, Hormozi said the same thing:

"Just don't stop. If you don't stop, you'll find a way."

You might have to shift directions.
You might have to pivot.

But if you don't quit, you'll figure it out.

You're not out of the game until you decide you are.

The content you post this week will make or break your Black Friday.

Most brands think they can drop content on November 20th and watch the sales roll in.

They can't.

TikTok needs at least 30 days to build algorithm traction.

Content posted 30 days before a sale performs better than content dropped at the last minute.

The platform needs time to learn what converts.

By Black Friday, the algorithm already knows:

• Which videos drive purchases.
• Which creators move the product.
• Which hooks convert browsers into buyers.

This is what winning brands are doing right now:

• They're posting 1-2 times daily.
• Testing hooks.
• Testing offers.
• Testing creators.
• Building momentum.

When BFCM arrives, the algorithm knows exactly what to push.

If your content doesn't have 2-3 weeks of momentum behind it, you're invisible.

So start posting today.

By November 22nd, you'll have 3 weeks of data telling you exactly what works.

"I'm probably getting fired for this."

This hook works insanely well for Black Friday.

People love feeling like they're in on a secret.

When a creator posts your BFCM deal early with a "leaked codes" or "you didn't see this from me" angle, it doesn't feel like marketing.

It feels exclusive, like they're getting access to something they shouldn't have yet.

How to use this:

Give your top 3-5 creators early access to your BFCM bundles.

Tell them to post it with angles like:

• "I'm not supposed to show this yet, but..."
• "Black Friday deal leaked early."
• "Delete this before my brand partner sees it."
• "You didn't get this from me."

Try these and see your Black Friday sales explode.

I used to spend 70+ hours a month building decks and proposals.

Between client meetings, audits, and speaking gigs, I was drowning in slide design.

Then I started using Gamma's consultant prompts, and it's been a game-changer.

Now I'm delivering better work in a fraction of the time.

What makes it different from other tools?

Gamma studied 3.5 million presentations and built a library of 100+ optimized prompts specifically for consultants (plus sales, marketing, education, and more).

They follow a proven 30-word formula for clarity and visual storytelling, so every deck looks polished and professional without the manual work.

Now, I'm creating presentations in under an hour that used to take me a full day.

That's 85-90% time savings.

With 70 million users and 700K decks created daily, there's a reason Gamma works.

They've cracked the code on what makes presentations actually effective.

If you're still building slides from scratch, check this out: 

https://lnkd.in/emggCMRZ

#gammapartner

secret prompts

Momentum Health & Fitness Coaching

Online Health & Fitness Consultant

Golden Key International Honour Society

Member of the Golden Key Honour Society

Medium

Visit www.ashley-richmond.medium.com to read my Medium articles.

Writer

Spectrum Care Trust Board

Community Support Worker

Unichem Pharmacy

Pharmacist Assistant

Paul Gerard Centre for Autism

Behavioral Therapist

I help over 40s lose stubborn body fat by resetting their metabolism | Lose 1–2 pounds per week & feel 10 years younger | 150+ clients transformed | National Rep Athlete

You’ve built success in business. But when it comes to your body—things feel out of sync.

You’re carrying extra weight (especially around the belly and chest), energy crashes mid-afternoon, and the routines that used to work… don’t anymore.

You’ve tried calorie tracking, fasting, random workouts. But nothing sticks—because none of it was built for your life as a high performer.

That’s where I come in.

I work privately with high-performers over 40—executives, lawyers, entrepreneurs—who want to lose 10–20 lbs, reclaim control, and build a system that keeps them lean and energized for life.

And over the past 5 years, I've helped 150+ high achievers transform their physiques, unlock their metabolism, and take full control of their health.

No food tracking. No restrictive diets. Less than 90 minutes in the gym each week. 

A simple system that fits your schedule and makes health effortless.

Together, we install your High Performance Health Code:
✅ A no-tracking meal system that adapts to travel and work dinners
✅ A 3x/week strength training framework built for performance and longevity
✅ A metabolic reboot process that eliminates fat storage mode and brain fog

As a 6-time national representative athlete, certified performance nutrition coach, with an MSc in Psychology, I have a solid background on which to help my clients change their lives.

If this resonates with you, send me a message saying "interested" and I'll see if I can help you.

Ashley Richmond

If I woke up 30 lbs overweight today, here’s exactly what I’d do to drop fat, rebuild muscle, and get back to feeling like an athlete in 90 days.

(Without counting calories and with just a few hours of gym time per week)

𝐆𝐫𝐨𝐜𝐞𝐫𝐲 𝐋𝐢𝐬𝐭 (𝐏𝐫𝐨𝐭𝐞𝐢𝐧 & 𝐏𝐥𝐚𝐧𝐭𝐬 𝐅𝐢𝐫𝐬𝐭)

Proteins:
• Eggs
• Raw milk
• Greek yogurt
• Salmon or white fish
• Pasture-raised chicken
• Grass-fed beef or lamb
• Collagen protein powder
• Bone broth protein powder

Carbs:
• Pumpkin
• Potatoes
• White rice
• Sweet potatoes
• Sourdough bread
• Seasonal fruit (berries, bananas, apples, etc.)

Vegetables:
• Broccoli
• Zucchini
• Asparagus
• Green beans
• Brussels sprouts

Fats:
• Ghee
• Olive oil
• Avocado
• Coconut oil
• Grass-fed butter
• Raw nuts (almonds, walnuts, macadamias—sparingly)

Other:
• Electrolytes
• Psyllium husk (fiber)
• Coffee (after breakfast, not before)
• Supplements: Creatine, magnesium, high-dose fish oil, beef organ capsules, taurine, L-glutamine

The principle: Protein & plants at every meal. Carbs timed around training. Minimal seed oils and processed food.


𝐌𝐞𝐚𝐥𝐬 (𝐒𝐢𝐦𝐩𝐥𝐞 & 𝐑𝐞𝐩𝐞𝐚𝐭𝐚𝐛𝐥𝐞)

Breakfast (30–40g protein):
• 3 eggs
• Greek yogurt
• Sourdough with butter
• Black coffee (after food)
• Optional: Bone broth protein powder

Lunch (40–50g protein):
• White rice
• Broccoli or asparagus
• Grilled chicken or lamb

Dinner (40–50g protein):
• Grass-fed beef or lamb
• Roasted potatoes or pumpkin
• Green beans, broccoli, or Brussels sprouts with olive oil

Snacks:
• Cottage cheese + fruit
• Greek yogurt with berries
• Protein shake with raw milk

Rule: 3 real meals per day. No grazing. Protein at every meal.


𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 (3 𝐇𝐨𝐮𝐫𝐬/𝐖𝐞𝐞𝐤)

Resistance Training (90 minutes total):

• 3 x 30-minute full-body sessions
→ Squats, presses, pulls, hinges, carries
→ Progressive overload (get stronger each week)

Conditioning:

• 1 high-intensity session (short sprints, sleds, bike intervals)
• 1–2 low-intensity sessions (Zone 2 cardio, jog, cycling)
• Daily: 8–10k steps

Principle: Minimal input, maximal return. Preserve muscle, support metabolism, and balance stress.


𝐃𝐚𝐢𝐥𝐲 𝐑𝐨𝐮𝐭𝐢𝐧𝐞
• 5g creatine daily
• Walk after meals (10 min)
• Blue light blocked at night
• 7–8 hours sleep (lights out by 10)
• Meditation/breathwork (5–10 min)
• Fiber stack (psyllium husk) once daily
• Hydration: 3–4L water, always mineralized
• Morning sunlight within 30 minutes of waking

𝐖𝐞𝐞𝐤𝐥𝐲:
• 3 mobility/yoga sessions
• Sauna sessions (3–4x)

𝐖𝐡𝐲 𝐭𝐡𝐢𝐬 𝐰𝐨𝐫𝐤𝐬:
It regulates insulin.
It builds lean muscle.
It makes fat loss automatic.
It calms the nervous system.

---

I’m opening 3 spots this month for executives, lawyers, and entrepreneurs who want to:

✔ Build lean, athletic muscle
✔ Lose 20–30 lbs of stubborn fat
✔ Finally have a clear plan for training and nutrition that fits real life

No calorie tracking.
No 6-day-a-week plans.

If that’s you, DM me “Interested” and I’ll send you the details.

Elite Health Consultant for Former Athletes Turned Executives | Helping people 45+ fix their metabolism to drop 20lbs with systems that fit demanding work & travel schedules | 350 Clients Served | 🇳🇿 Rep Athlete | MSc

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The most powerful supplement isn’t protein, caffeine, or pre-workout.

It’s creatine.

Over 1,000 studies prove it boosts strength, focus, recovery, and longevity.

Here’s what it actually does, and why you should be taking 5g daily:


1. 𝐂𝐫𝐞𝐚𝐭𝐢𝐧𝐞 = 𝐜𝐞𝐥𝐥𝐮𝐥𝐚𝐫 𝐟𝐮𝐞𝐥

Your body runs on ATP, the energy your cells use to function.

Creatine’s role is to recharge ATP faster.

More creatine = more energy for your muscles and your brain.


2. 𝐅𝐚𝐬𝐭𝐞𝐫 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐠𝐚𝐢𝐧𝐬

Research shows creatine increases:

• Power output
• Training volume
• 1-rep max strength (by 8–14% in 4 weeks)

No other legal supplement comes close.


3. 𝐁𝐫𝐚𝐢𝐧 𝐛𝐞𝐧𝐞𝐟𝐢𝐭𝐬

Your brain uses 20% of your body’s energy.

Creatine improves:

• Mental clarity
• Working memory
• Focus under stress or sleep loss

I recommend it to entrepreneurs and executives as much as athletes.


4. 𝐌𝐮𝐬𝐜𝐥𝐞 𝐛𝐮𝐢𝐥𝐝𝐢𝐧𝐠

Creatine increases water and glycogen inside muscle cells. 

That means:

• Bigger pumps
• Faster recovery
• Better hypertrophy

It also activates satellite cells, essential for muscle repair and growth.


5. 𝐍𝐞𝐮𝐫𝐨𝐩𝐫𝐨𝐭𝐞𝐜𝐭𝐢𝐨𝐧

Early research shows creatine protects against:

• Oxidative stress
• Age-related decline
• Traumatic brain injury

It’s being studied in Parkinson’s, Alzheimer’s, and depression.


𝐍𝐨𝐭𝐞: 𝐓𝐡𝐞 𝐡𝐚𝐢𝐫 𝐥𝐨𝐬𝐬 𝐦𝐲𝐭𝐡

The idea that creatine causes hair loss came from one flawed 2009 study on rugby players.

No other study has replicated it.

There’s zero clinical evidence that creatine causes baldness in healthy adults.


𝐇𝐨𝐰 𝐭𝐨 𝐭𝐚𝐤𝐞 𝐜𝐫𝐞𝐚𝐭𝐢𝐧𝐞:

• 3–5g per day
• Any time of day
• No need to load
• Mix with water, juice, or food, or take capsules
• Look for creatine monohydrate (Creapure is the gold standard).


𝐏𝐫𝐨 𝐭𝐢𝐩𝐬:

• Drink more water
• Don’t cycle, just take it daily
• Stick with third-party tested brands
• If you get stomach issues, use creatine HCL


Creatine isn’t just for bodybuilders.

It’s for:

• Parents
• Athletes
• Students
• Executives
• Anyone who wants strength, focus, and long-term health

If you care about:

• Muscle
• Fat loss
• Recovery
• Longevity
• Mental clarity

Take 5g creatine monohydrate daily.

It’s safe, inexpensive, and the most researched supplement on earth.

Most people waste money on supplements while ignoring the habits that actually drive fat loss and performance.

That’s where my clients win.

I coach high-performers over 40 to build muscle, burn fat, and optimize metabolism with a proven system (including a personalized supplement protocol).

DM me “Interested” if you want the details.

Most people don’t think about longevity until it’s too late.

They wait for a wake-up call — an injury, a diagnosis, or a friend’s health scare — before realizing how fragile things really are.

The truth is, longevity isn’t something you chase later.
It’s something you build now.

Every decision compounds:

How you sleep.
What you eat.
How you train.
How you recover.
How you handle stress.

Most chronic diseases—heart disease, type 2 diabetes, Alzheimer’s—don’t appear overnight. 

They’re the result of decades of signals your body’s been reading.

And that’s the good news.

Because if it’s built through habits, it can be rebuilt through habits.

9 Longevity Habits Anyone Can Use to Stay Lean, Strong, and Healthy for Life

Most people chase fat loss backwards.

They cut calories hard.
Watch the scale drop.
Feel accomplished.

Then six months later, they’re right back where they started, or worse.

I see this all the time with high performers in their 40s and 50s.

They drop 15 pounds in 8 weeks and think they’ve cracked the code.

Three months later, they’ve regained 18.
Their shirts fit tight again.
They have no energy by 2pm even with 7 hours of sleep.

The problem isn’t effort.
It’s that they lost the wrong kind of weight.

When you drop weight too fast or without the right stimulus, your body doesn’t just burn fat — it breaks down muscle tissue for energy.

And muscle is expensive.

It burns calories at rest. 
It keeps your metabolism efficient. It’s what allows you to eat more and stay lean.

Lose muscle, and your body starts conserving energy.

Your “maintenance” drops from 2,200 to 1,800 calories.

The same plan that worked before suddenly stops working.

So you eat less.
Train harder.
Sleep worse.
Stress more.

You end up being the person living on 1,600 calories and black coffee, still carrying the same 20 pounds around your midsection.
Fat loss that lasts isn’t about how much weight you lose.

It’s about what kind of weight you lose.

You want to drop fat while protecting muscle mass.

That means:
• Eating 0.8–1g of protein per pound of your goal body weight
• Lifting weights 3–4x per week
• Prioritizing recovery and sleep
• Being patient with the process

Do that, and your metabolism stays intact.
Your energy holds steady through long meetings.
Your body composition improves even if the scale barely moves.

That’s when it becomes easy to maintain.

You’re not fighting your biology anymore.

You’re leaner at 48 than you were at 25.
You’ve got more strength, better focus, and a body that actually works for your lifestyle.

That’s the difference between a diet that works for 12 weeks and a body that works for 12 years.

Ozempic won’t fix your metabolism.

It can make you eat less.
It can make the scale go down.

But if your metabolism is inefficient, the results won’t last.

An inefficient metabolism looks like:
• Cravings
• Poor sleep
• Plateaued fat loss
• Afternoon energy crashes

Most people over 40 already have this after years of:
• Chronic stress
• Poor recovery
• Under-eating
• Overtraining

Ozempic doesn’t change that.
It just suppresses appetite.

When you stop, hunger surges.
Weight comes back.

You need to fix your metabolism first:
• Sleep well
• Build muscle
• Keep blood sugar steady
• Eat enough to signal safety

Do that, and your body lets go of fat naturally and for good, without relying on an injection.

The workouts that kept you fit at 25 stop working at 50. 

Your body—and the environment it’s operating in—has changed. 

At 25, your hormones were forgiving. 

You could skip sleep, drink alcohol, train hard, eat anything, and still look decent. 

At 50? 
• Recovery takes longer 
• Cortisol is less forgiving 
• Muscle is harder to build 
• And the margin for error is smaller 

That’s why most high achievers in their 40s and 50s eventually hit the same wall: 

They’re training hard but not getting leaner. 
They’re eating less but not seeing results. 
They’re working with outdated inputs that don’t match their current biology. 

It’s not that they’re doing nothing. It’s that they’re doing the wrong things for this phase of life. 

That’s where precision matters. 

• Training that focuses on strength, mobility, and nervous system health 
• Nutrition that prioritizes muscle retention and metabolic signals 
• A structure that actually fits your life and still drives results 
• Recovery that builds capacity, not just reduces soreness 

When you make these shifts, the difference is immediate. 

You sleep better. 
You feel strong again. 
Your body composition changes. 
And fat loss stops feeling like a battle. 

I have spots to work with 4 more people over 45 this month. 

Our goal is to build a coherent system of training, nutrition, sleep, supplements, and circadian health that you can follow for the rest of your life. 

You’ll get 1:1 access to me and a clear plan to follow. 

If you’d like the details, message me “Interested” and I’ll send them over.

Hormones decide whether you burn fat or store it.

Fix them, and fat loss feels automatic, energy stays steady, and hunger finally calms down.

The problem is, most busy professionals are unknowingly working against their hormones.

Long workdays, poor sleep, and skipped meals keep insulin, cortisol, and thyroid out of balance.

Most of my clients have been there. 

They’re pushing through 12 hour days, skipping meals, feeling wired but tired, and carrying stubborn fat even though they’ve made some changes to their diet.

Results come when you start supporting your hormones instead of fighting them.

Do this, and fat loss stops feeling like a battle.

That’s how you win back control.

---

This is exactly what I help my private clients with.

We reset their metabolism so that it defaults to burning fat rather than storing it.

This means you don't need to track calories or spend hours on cardio equipment.

I have 3 spots open this month.

Message me "Interested" and let's see if you're a good fit.

(Note: You must be in a place where you're ready to invest in getting into the best shape of your life)
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5 Science-Backed Ways to Fix Your Hormones For Easy Fat Loss and High Energy

Most people over 40 don’t struggle with fat loss because of effort.
They struggle because their body doesn’t feel safe.

My client, Nina, is a high-performing lawyer and mother to a young son.

She thrives on structure, deadlines, and discipline — the same traits that built her career.

But lately, her body wasn’t keeping up with her ambition.

She trained six days a week, attending HIIT classes at the nearby gym, and she followed every “clean-eating” rule she could find.

On paper, she was doing everything right.
In reality, she was making her situation worse.

Despite the workouts and the salads, her weight stayed the same, her energy always crashed mid-afternoon, and her sleep was awful.

The harder she tried, the worse she felt.

The problem wasn’t effort, because that was definitely there. It was signaling.

Her body was reading the signals as a threat, and subsequently protecting her.

When stress is high and food intake is low, the body reads “danger” and holds onto fuel, slows metabolism, and blunts hormones.

The key wasn’t to try harder, it was to make her body feel safe again.

So we built a plan that worked with her biology and phase of life instead of against it:

→ 𝐏𝐫𝐞𝐜𝐢𝐬𝐢𝐨𝐧 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠: We replaced endless high-intensity classes with strategic strength sessions matched to her stress levels — workouts that built muscle without spiking cortisol.

→ 𝐌𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐜 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐂𝐨𝐝𝐞: She wasn’t eating enough to support recovery. We raised calories through protein-rich, nutrient-dense meals. She didn’t use any tracking apps and instead just had a clear structure that stabilized blood sugar and hormones.

→ 𝐇𝐢𝐠𝐡-𝐏𝐞𝐫𝐟𝐨𝐫𝐦𝐚𝐧𝐜𝐞 𝐒𝐥𝐞𝐞𝐩 𝐏𝐫𝐨𝐭𝐨𝐜𝐨𝐥: Nine hours wasn’t realistic, but small shifts in her evening routine (light, temperature, and wind-down timing) helped her wake up restored instead of wrecked.

Within weeks, the changes were visible and measurable:

Nina’s energy returned.
Her clothes fit differently, her focus in court sharpened, and she no longer relied on caffeine to make it through the day.
Her body started releasing what it had been holding: tension, fatigue, and stubborn fat.

Most programs would’ve told Nina to “train harder” or “eat cleaner.”
But those plans are built on stress, not safety, and that’s why so many high achievers plateau.

My clients succeed because we flip that.

The metabolism-first framework we use restores energy, protects hormones, and makes the body a partner again.

If you’ve been doing “everything right” and still feel stuck, the problem isn’t your body.
It’s your strategy.

And a strategy is exactly what I’ll give you inside High Performance Human.

I’ll work with you 1:1 to make sure you have a plan that fits your reality.

I have 5 spots open this month, and doors close Friday.

If you’d like to learn more, message me “Interested” and I’ll send over the details.

Feeling good is the signal that fat loss is working.

Most people still chase fat loss through calorie counting.
They think if they eat less and move more, the equation will balance.

But the body doesn’t work like a math problem in a vacuum.
It’s an adaptive system that’s always reading the signals you send.

When you eat too little and push too hard, it starts saving energy everywhere it can:

• Fat loss stalls
• Digestion slows
• Workouts feel harder (and become less effective)
• Non-exercise movement drops (further reducing calories out)

That’s biology doing its job to conserve.
The goal is to send better signals, not to starve yourself even more.

The Lean Eating Framework focuses on the metabolic cues that tell your body it’s safe to burn fat while keeping energy, strength, and mood high.

That’s how I’ve stayed around 14% body fat year-round — while running a business, traveling, eating out, and still enjoying things like chocolate and ice cream on a regular basis.

And it’s how my clients lose 10–30 pounds in 90 days without tracking food or fighting hunger.

They start to feel better first, and the fat loss follows. Fat loss is always a side effect of a system that’s running better.

That’s the whole idea behind The Lean Eating Framework — aligning how you eat with how your biology wants to function.

I stay below 15% body fat without counting calories or doing cardio.

The secret:

Put your progress on autopilot with the right habits to make success inevitable.

Here are 9 easy habits you can use to get below 15% body fat and stay there:


1. Don’t sit for more than an hour

Long stretches of sitting slow your metabolism and mess with blood sugar.

Set a timer. Get up. Walk for 2 minutes.

It’s one of the simplest fat loss levers you can pull.


2. Prioritize protein at every meal

Most people eat too little protein.

You need it to:

• Build and maintain muscle
• Stay full longer
• Burn more calories at rest

Start with 30g+ at breakfast. 

Let it compound.


3. Lift weights 3x per week

No long workouts needed.

Just 3 sessions focused on strength, compound lifts, and progressive overload.

More muscle = higher metabolism = easier fat loss.


4. Walk 10,000 steps per day

Walking more enhances your metabolism's efficiency.

Reaching 10,000 steps per day is highly effective for fat loss.

It’s simple, cost-free, and impactful.


5. Sleep at least 7 hours a night

Fat loss isn’t just about food and movement.

Sleep less =
• More cravings
• Slower recovery
• Worse hormone function

Fix your sleep, and everything else gets easier.


6. Use the 80/20 Whole Foods Rule

Your body needs quality fuel.

Eat like this 80% of the time:
• Meat
• Eggs
• Fruit
• Roots
• Raw dairy
• Vegetables

The other 20%: No guilt. Eat what you enjoy.


7. Make movement enjoyable

If you hate your workouts, you won’t stick with them.

I play hockey and hike. You might bike, golf, or wrestle your kids.

Movement should energize you — not feel like punishment.


8. Drink coffee strategically

Caffeine supports fat burning by increasing fat oxidation and lowering appetite.

But timing matters:

• After breakfast (not fasted)
• Before 2 p.m.
• 1–2 cups max


9. Stay hydrated

Mild dehydration slows metabolism and increases cravings.

I aim for 3L/day minimum.

Add electrolytes, especially if you’re low-carb, active, or drinking coffee.


Most people over 40 think the only way to lose fat is to restrict harder and train longer.

But I’ve helped hundreds of high-performing professionals get lean without:

• Counting calories
• Doing endless cardio
• Cutting out entire food groups

Instead, we fix the system that’s causing fat storage in the first place.

I’m looking for a few more people to lose 15–30lbs in the next 90 days — using a sustainable, proven framework that fits into your schedule.

DM me "Interested" and I’ll send the details.

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