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This is the second writing of this nutrition section. I originally wrote it before I was really into nutrition. I always knew my stuff, to a point. But it was never really my thing. Over the last couple of years, that's changed. I've got a bit obsessed with it all. I've studied deeper and I've learned more. Where as before I'd give a decent 'healthy' macro-nutrient and calorie target and quote what the majority of experts in the industry think, now I can go deeper. Now I'm armed with more strategies. Over the last couple of years I must have averaged 4-5 hours per day of active research and listening to experts in health and nutrition. That's about 3000 hours of study. Probably about half of that was passively listening to lectures and podcasts with various experts on, the rest a little more active in my research. It's just sort-of what I enjoy doing. Where as on a Saturday night most normal folk might go out with their friends or watch a good film, I’m quite happy listening to two experts arguing about different aspects of nutrition or listening to an expert explain how the daily RDA’s of certain nutrients were sort of made up just because they sounded about right, or seemed to be the minimum, amounts required in certain people to prevent symptoms of deficiency.

Over the last couple of years I've learned a lot.

I've learned about ketosis and fasting. Things that may have seemed extreme to me before aren't extreme at all when viewed through the correct lens. When considering the conditions we are likely to have lived through for millions of years, they may well have been states our bodies evolved to spend a lot of time in. Why do we think they are bad for us?

I've learned that people will try and blame this and that on the microbiome, and argue for certain types of fiber being essential to us, when in fact we know so little about the microbiome that our current level of knowledge is effectively useless.

I've learned that every single argument for veganism is flawed. As Dr Peter Ballestedt states: like a rope, it looks strong when first presented, but every single individual strand falls apart with ease when examined under any kind of scrutiny. When I started my nutrition journey a couple of years ago, for a short term I was starting to reduce my meat intake thinking that it was the way to superior gut health. How wrong I was. It’s only after I switched to an almost entirely animal food based diet that my digestion almost instantly become 90% perfect after 10 years of suffering (so excuse my bias).

I've learned that we massively overrate 'plant foods' and incorrectly demonise animal foods, and that in fact, doing the opposite is probably wiser for most people. I believe that we should follow a whole-foods animal based diet, and each and every plant food we do include, should be done so under suspicion. My belief is that the healthiest human diet is probably about 70-80% calories from animal foods, and supplemented as tolerated by the individual with seasonally available plant foods.


I'm rather hoping that this guide gives you the impression that after a couple of thousand hours of research over the last couple of years, that I have a very open mind.

I have formed many opinions and tools to use to help my clients get the results they want, but unlike the 'experts' who have lead us astray with their overconfidence and false assertions, I strive to never overstate what we know and I’m acutely aware that when it comes to human nutrition, we don't know a lot more than we do know.

In my opinion anyone who tries to present you things with certainty and as fact, well, they are a fraud, a fake and are trying to raise themselves to an unjustified level of authority. The best experts out there will tell you that we don’t know a lot!

Writing this guide I'm not meaning to get all conspiracy theorist on you, or whining and blaming 'the man' for our societies ill health. I just want to acknowledge quickly where our current dietary knowledge comes from, and through what lens I believe it should be analysed.

I've also kept this guide as simple and practical as I can, otherwise I'd never finish it, and most of you would never read it. I may well continually update and tweak bits to make it quicker and easier to read and use. Any time you revisit the guide I may well have made little changes in order to make it easier to understand and treat you to snappier verse. So this guide may be too brief and I've left a lot out that I could have added in. I'll leave plenty of sources for you to start further investigation if I've managed to spark your interest.

I just want this guide to give you the confidence and power to make good decisions to get the results you want, without being led astray by conventional wisdom that is not backed by solid evidence.


The main point of this guide should be overwhelmingly positive: Putting a good fat loss plan together should be EASY.

Executing might take a bit of willpower and determination, depending on how overweight and metabolically damaged you are, or how addicted and caught up you are on your favorite habits and patterns. But within this guide, I hope you'll find all you need to come up with a strategy that works for you. For most people, if you follow the basics in this guide, fat loss should be easy and inevitable, if you’re willing to make some changes.

This guide should fill you with confidence that you can get the results you want. I've included more tools, more templates and hopefully convinced you that you don't need a complex plan to get that fat off you. You simply need to eat satiating, nutrient dense whole foods, to prioritise protein and to control your carbs, whilst experimenting with longer periods of time between meals -- be that hours or days.

Follow the guidelines here and your body should be both better nourished than it is now, and will be better at accessing your fat stores which will not only help you get rid of unwanted fat, but it will reduce cravings and energy crashes as you do so.

Do that, and you will be in control of your physique and will be in position to get a stronger, healthier, six-pack lean body.


Oh yea, one thing though: I am NOT an ‘expert’. I am not a doctor. I am not nutritionist...

I consider that a good thing. If you have a look at the health and body fat percentage of the majority of people in our society, you'll probably agree that it's not good. You can’t get well by listening to the same voices and the same advice that got you fat and sick in the first place. As a society, that’s what we need to change.

You can follow the ‘party line’, or you can eat slightly different from the masses and experiment your way to extreme health.

What you read in this guide is just my opinion. An opinion formed over a couple of years and a couple of thousand hours of study, but just my opinion none-the-less.

I urge you to use this guide as a jump-off point, and if you don’t agree or want to research further, please do so. Take responsibility for your own health.

We've been fed too much bad information by doctors, nutritionists and associations with vested interests for too long. The titles mean nothing. Doctors disagree. Some are knowledgeable, some are not. Nutrition scientists disagree. The authorities are compromised.

Fortunately, the science belongs to everyone and thanks to social media, we can all hear where the messages are coming from and who has funded them before deciding what weight to give them.

If you want to be healthy, you need to keep your wits about you. Question the science, use logic and listen to a variety of experts. For every 'expert' arguing one thing, you can find someone else arguing the opposite.

Confusing as that can be, we have a come a long way from the science of the 1960s to 2000s where much harm has been done and much misinformation has been spread, causing us to abandon natural foods we've eaten for generations in favour of man-made abominations. That era royally screwed us, basically, everything they told us was wrong: