I decided to see Steve because I wanted support in making healthier changes that actually felt realistic for my day‑to‑day life having been told I was pre diabetic by the GP.

From the first consultation, everything felt clear, manageable, and tailored to me.

Steve explained things in a way that made sense, and I left feeling more in control and confident about what to do next. He took care in understanding what my day to day schedule was , demonstrating it was not a one size fits all diet plan.

Since then, the changes have been surprisingly easy to adapt to. I’m eating more than I was before, my habits feel much healthier, and I’ve even joined aqua aerobics twice a week with my daughter, along with doing the strengthening exercises Steve had recommended. I’ve already lost around 9 pounds, but more importantly, I feel better and more capable of keeping this up long term.

It’s been a great experience and genuinely easy to build these changes into my life. I’m really glad I took that first step.

My aims at outset were to increase my energy levels, and add much more variety, including vegetables, to my diet, and overall, I am very happy that I took the course.

During the 12 weeks following your initial assessment and recommendations, I changed my outlook on food, and tried to put into action the suggestions Steve gave me.

Steve told me I needed to add an extra meal every day, instead of eating only twice and therefore operating in ‘restriction mode’. I thought this would be really hard to do because I’d established that pattern over many years, but your ideas (e.g. greek yoghurt with berries, smoothies, and homemade vegetable soups were so easy to incorporate that I’ve found adapting to it surprisingly easy). I’ve started to think differently about how to put meals together, especially to include protein to support my exercise habits.

We established an excellent working relationship and I have found Steve to be very supportive and encouraging. Steve’s belief that if you have a bad day it is just that, and not something to get downhearted about, so you just start again the next day, I found really helpful. I have the kind of ‘all or nothing’ personality and would normally feel a sense of failure and that it’s pointless trying if I have a setback, but your attitude to this has helped me change my mindset.

I have really enjoyed working with Steve. Putting your suggestions and meal ideas into practice, along with getting into a good routine with supplements is paying off and is very rewarding.

As I said above, my aims were to add variety to my diet and increase my energy levels. I would say I have achieved both of these, although the latter objective is shown in much more stamina rather than boundless energy. At 70, however, I think that is a far more realistic – and beneficial – outcome.

I would recommend working with Steve to anyone who wants to get more out of their diet or change their current eating habits. It worked for me after years of trying my own ideas which had got me nowhere.

I’m grateful for all Steve’s help, and I’m confident that because I have found the whole process engaging and easier than I had expected, the changes I have put in place are permanent, and not just a fad that I will forget in a few months’ time.

Turning 50 has a way of sharpening perspective on health and well-being.

In a demanding role and working primarily from home, it’s easy for health to take a backseat. Subtle changes occur, energy levels fluctuate, recovery takes longer and tolerance to alcohol drops. What once felt effortless now requires more attention.

I didn’t want a strict diet or fitness program, I wanted clarity and a plan that accommodates work, family and social life. I recently began working with Steve Lamper for that reason. His pragmatic approach focuses on the fundamentals, building changes gradually rather than attempting a complete overhaul.

What resonates most with me is the emphasis on long-term health, energy and sustainability, rather than quick fixes. This approach feels sensible, calm, and achievable, which aligns perfectly with my goals at this stage of life.

Though I’m still early in the process, I already feel more clear about my actions and their purpose. Sometimes, the most significant change is simply choosing to take a more intentional approach to health. Thanks Steve!

I met with Steve Lamper from Empower Nutrition due to my concern over peri-menopause weight gain

During our meeting we discussed the weight gain and how to adddress my nutritional requirements to ensure I was correctly fuelling to support my training, long distance running and daily life. I was put on a small calorie deficit, given plenty of information around food choices and options and required to track everything I ate. It soon became apparent that I was significantly undereating protein and good carbs and resorting to snacking to get through the day.

I cut out the snacks, upped the protein and carbs, which included adding a protein shake. After a few weeks of small changes and tweaks, my energy levels were up, cravings gone and the weight slowly dropped.

I completed the 12-week programme having lost the weight I wanted while maintaining a high level of activity. The most useful part of the programme for me was understanding how much protein, carbs and fat I needed daily.

I feel confident I know how to manage my nutrition requirements in the future and have adopted the main elements of Steve’s programme into my daily life.

Sustainable Fat Loss | Energy | Lifestyle Change

Working with Steve, my nutritionist, has completely changed the way I understand food and my body. Instead of just focusing on weight loss, I learned how to build balanced meals that actually support my lifestyle. As a result, I have lost weight, feel stronger, have toned up in a sustainable way and generally feel more energetic. Also understanding how the cumulative impact of introducing small amounts of exercise within a daily routine can really help your journey – walking that bit further to collect your coffee or going for an occasional stroll around the block mid morning. The guidance was practical, supportive and easy to follow. I now feel confident making healthy choices on my own. I would highly recommend Steve and Empower Nutrition for anyone looking to make sustainable life changes in a realistic manner.

Dan, Empower Nutrition Client

Working with Steve helped me become far more aware of my eating habits and I really appreciated the structure of the programme.

Having a clear routine to follow made everything feel manageable and realistic.
Halfway through the programme, I sprained my ankle badly, which could easily have knocked me off track. Instead, my plan was adapted to support recovery while still protecting the progress I had made. The guidance helped me stay consistent without feeling restricted or worried about regaining weight.

The biggest takeaway for me has been the habits and understanding I’ve built. I now feel confident knowing what to eat, why, and when, and I’ve been able to apply this in my daily life without relying on constant tracking.

I would highly recommend Steven Lamper as a nutritionist.

I have always considered myself fairly fit with a solid understanding of nutrition, and I initially approached Steve because I wanted to make a few small refinements to improve my overall health, well-being and sports performance. What I got was far more thorough and impactful than I expected.

From the very first session, Steve was incredibly generous with his time. He spent almost two hours going through every part of my lifestyle: vitamins, supplements, creatine, electrolytes, daily meals, training load, sleep and the realities of juggling work and parenting. He did not give me a generic plan. He built something that genuinely fit my life and was completely manageable.

We started with a couple of small changes, but they made a huge difference: adding morning electrolytes, tackling my slightly out-of-control gin and tonic habit and tightening up a few habits around recovery. His approach was thoughtful, practical and grounded in real-world experience.

By our second session, after regular check-ins and follow-up calls, Steve not only continued to refine my plan but also kindly entertained my three-year-old daughter during the appointment. He recognised that tracking food was not realistic for me, so he steered the conversation towards sustainable, holistic changes and the mindset behind good nutrition. That shift alone felt transformative.

At the end of the 12-week programme, after more check-ins, Steve reassessed everything again. This time he took a firmer approach because he realised that being too gentle in the earlier session had not been as effective. He pushed me, kindly but clearly, to prioritise my own nutrition and carve out time for myself. It was exactly what I needed.

Steve is particularly strong for women dealing with the challenges of perimenopause or menopause, and for anyone who already has a decent handle on nutrition but knows they could feel and perform better with the right guidance.

I can honestly say the changes Steve helped me make have had a significant impact on my life. I will absolutely be working with him again and recommend him without hesitation.

Debs Kroiter
(44 years)

From our very first conversation, Steve made me feel completely at ease.

He listened carefully, understood my individual needs, and created a personalised nutrition plan that truly felt tailored to me. The two-week meal planner and food lists were a game-changer; everything was tailored to what I could actually eat, which made the whole process feel achievable rather than overwhelming.

Steve’s enthusiasm and clarity made complex topics easy to understand, particularly when discussing supplements and meal structure. His approach is encouraging, realistic, and empowering, reminding me that progress isn’t about perfection, but rather about consistency. I finally feel like I’m building strong foundations for long-term health.”

— Siobhan, Empower Nutrition Client

12 kg Fat Loss | Rapid Weight Loss Programme | Lifestyle Rebuild

I initially started working with Steve to improve my eating habits. I didn’t expect just how far it would go. What started as a few small changes quickly became a full commitment to his 12-week Rapid Weight Loss Programme, and it’s one of the best decisions I’ve ever made.

Over the 12 weeks, I lost more than 12 kg of fat. But honestly, the physical results were just a bonus. The real transformation was mental. Steve helped me understand my habits, take control of my nutrition, and stick to a structure I could actually follow.
What makes Steve different is the way he combines expert knowledge with real accountability. He coached me through every step, checked in regularly, and yes, even gave me the occasional well-timed kick when I needed it.

I’ll admit I hesitated at first because of the cost. But looking back now, it was worth every single penny. The support, education, and personal guidance I received has changed how I approach my health, and it’s something I’ll carry with me for life.
If you’re serious about making a lasting change, Steve at Empower Nutrition is the real deal.

– Louie Collinson, Empower Nutrition Client

Diabetes, Obesity, Food Relationship Recovery

“Having lived with type 2 diabetes and obesity for over 25 years, I was utterly sceptical that nutrition could help me. I had tried everything, fad diets, medication, and even a bariatric sleeve gastrectomy. I felt like a lost cause.

When I first spoke to Steve at Empower Nutrition, I was honest about how broken my relationship with food felt. What I didn’t expect was to be diagnosed with an eating disorder I didn’t even know I had. That clarity alone changed everything.

Steve worked with me to create a structured eating plan based around the foods I actually enjoy, no restrictions, no guilt. For the first time, I had a clear, calorie-targeted plan that didn’t feel like a diet. Just a lifestyle I could finally stick to.

Since working with Steve, I’ve already lost over two stone, but more importantly, I’ve changed my mindset. I feel healthier in many ways, not just physically, but also mentally and emotionally.

Steve’s knowledge, support, and encouragement, even when I had my doubts, have completely changed my outlook. I’m not finished yet, but for the first time, I believe in my ability to get better and stay better.”

Nikki Kennedy, Empower Nutrition Client

My Nutrition Journey with Steve- Empower Nutrition

12kg down in 12 weeks!

At the start of the year, I felt stuck. I was training hard, following my CrossFit program, yet… nothing was changing. My energy was low, I’d crash right after training, and even though sport has always been my safe place, my self-esteem was sinking.

I told myself, “At least my lifting is going well”, but deep down I was avoiding mirrors and feeling unhappy with how I looked. I’ve struggled with body image before years of listening to other people’s comments left me chasing an “ideal” that wasn’t me.

Then came the moment that changed everything. During one session, Miro took a photo while I was stretching on the floor. I nearly cried looking at it. typical me I laughed it off saying, “I look like a seal”, but inside I knew I needed change. Even now I still look at the photo with discomfort!

That’s when I met Steve (thanks to his amazing wife ❤️). We talked about my diet and lifestyle, and he created a 12 week nutrition plan just for me clear, simple, tailored to my needs. He set my calories, broke down my macros, and gave me food sources to hit those targets.

Within 2–3 weeks, the difference was unreal. I went from struggling with single muscle ups to hitting 20 rounds without breaking a sweat. My runs got faster, my engine improved, and I felt strong.

By the end of 12 weeks, I’d lost 12kg, and by keeping to the plan, an extra 2kg melted away. I did my first individual comp and smashed it fuelling properly meant I could recover and perform at my best across three demanding days. I even hit my fastest 4k run and held pace through every workout.

Steve gave me the plan, but I had to commit. You have to show up for yourself every single day and if you do, you won’t want to go back.

Now, I feel comfortable in my own skin. I wear crop tops without a second thought. I’m proud of my body, not just for how it looks, but for what it can do.

I’m sharing my “before” and “after” to show that it’s okay to feel uncomfortable and that change is possible when you take action.

Thank you, Steve, for helping me unlock my potential .

Here’s to fuelling right, training hard, and loving the process!

Bo Pettova

From our very first consultation, I knew I was in capable hands.

As a committed CrossFit athlete, my goal has always been to become a well rounded performer across all disciplines. But balancing demanding training sessions with a full time job made it incredibly difficult to stay on top of my nutrition. I knew this was the missing piece holding me back but I didn’t know where to start.

That’s when I reached out to Steve at Empower Nutrition. At the time, I wasn’t feeling great, my energy levels were low, my gymnastics were suffering, and my self esteem had taken a hit. Nutrition was the one area I hadn’t truly focused on, and it was clearly affecting both my training and my mental health.

From our very first consultation, I knew I was in capable hands. Steve took the time to walk me through my goals, expectations, and what the program would involve. He immediately put me at ease with his professionalism and deep knowledge of both athletic performance and lifestyle balance. He provided clear nutritional guidance and a list of foods tailored to my needs, which made it easy to get started with structure.

The program itself was seamless to follow, thanks to a user friendly mobile app that allowed me to track meals, scan products, and log my own recipes perfect for someone who enjoys cooking. Within just two weeks, I felt a noticeable improvement in my energy levels. My digestion improved, bloating disappeared, and I simply felt healthier from the inside out.

By the end of the first month, I saw major progress in my training. My gymnastics performance had improved significantly, I was building volume, and my weightlifting remained strong. People around me even started to comment on the visible changes in my physique which was incredibly motivating.

Steve also recommended key supplements that enhanced my cardiovascular fitness, and he was always just a message away whenever I had a question. His advice extended beyond nutrition, he helped me understand how my sedentary office job was affecting my daily activity levels and offered simple, actionable strategies to stay more active throughout the day.

Thanks to Empower Nutrition, I now feel empowered and confident in maintaining a sustainable approach to nutrition that fuels both my body and mind. I’m incredibly grateful for Steve’s support it’s been a game changer for my athletic performance and overall well being. And if I ever find myself off track again, I know exactly who to turn to.

I now feel more energised, confident, and motivated in my training than ever before.

Working with Steve at Empower Nutrition has been a game-changer for me. As a vegan and passionate cyclist, I was struggling with persistent low energy that was affecting both my training and day-to-day life.

Steve took the time to understand my concerns and explained—clearly and scientifically—the body’s energy systems, the critical role of carbohydrates, and why micronutrients matter.

He backed everything with evidence and helped me implement practical, plant-based nutrition strategies tailored to my performance goals. I now feel more energised, confident, and motivated in my training than ever before.

Vanessa Chapman

The real game-changer was his evidence-based nutrition advice.

As a marathon runner aiming to improve both endurance and performance, working with Steve Lamper at Empower Nutrition has been invaluable. He provided expert guidance on structuring my training plan, including identifying my Zone 2 heart rate and how to safely build running volume. Steve broke down the science of training intensities—explaining how to develop aerobic capacity and improve leg turnover speed effectively.

We also covered resistance and core training, which I now incorporate three times a week. But the real game-changer was his evidence-based nutrition advice. Steve helped me understand how to optimise performance through the right macronutrient balance, protein requirements, carbohydrate types, and meal timing. He even recommended quality running gear that’s made a noticeable difference. I feel stronger, more energised, and better prepared for each race.

Harry Aylott