Cheat sheet: 3 simple steps to wellness

Most people on the standard Western diet eat up to 10 times a day. Their diets consist mainly of carbohydrates and sugar (plus a huge dose of additives, colours, flavours, stabilizers, preservatives etc.), and there are few healthy habits and set routines.

The end result of all this disordered, poor eating is that you may be perpetually hungry, and suffer from a host of allergies and other ailments, including obesity, hayfever, dry itchy eyes and acne.

If this all sounds familiar, you’re not alone. It sure is real familiar to me!

Breaking down what’s wrong

Eating a high carbohydrate, high sugar diet will keep you being always hungry, with rollercoasting blood sugar levels being a huge part of the problem. Your blood sugar spikes after a high carb / high sugar meal, then plummets a little while later, leaving you exhausting and hungry, looking around for your next sugar “fix”.

Also, if you’re basing your diet on carbohydrates and sugar, you’re almost certainly not getting enough healthy fats. This can lead to dry skin and eyes, eczema and allergies, and digestive difficulties.

The long term result of all this is you keep eating, keep feeling hungry, and keep trashing your blood sugar, leading eventually to obesity, diabetes and a host of other problems.

Solving your own personal sugar crisis

Fixing all this is not complicated, but it is hard. Eat more foods with healthy fats, end your reliance and addiction on carbs and sugars, and reduce and habitualize healthy eating patterns.

Below we overview the 3 simple steps of the Fit, Fed and Fasted program.


A healthy, sensible exercise program can really help with your mindset as well as your fitness.

This doesn’t mean rushing in to sign up at the nearest gym! However it does mean finding an exercise that works for you and your lifestyle, is affordable and is fun.

Walking and swimming are great options, as is lifting weights. Do whatever you prefer – this is your life and your choice.

STEP 2 – Rebalance your diet

Meat and fish should be central to your diet, and provide the vast majority of calories. In fact, the fewer non-animal foods you eat, the healthier you will be. Your blood sugar will settle, and your hunger will become controlled without all the carbs and sugar sending your blood sugar spiralling.

STEP 3 – Reframe your eating window

Getting your eating under control involves reducing when you eat in a 24 hour period. It may – if you choose – also mean reducing how many meals you have in the course of an entire week.

You’ll also need to habitualize where and how you eat, quitting snacking behaviours that undermine your wellbeing.

Three steps to health and wellness

These three steps are straightforward and easy to understand. They’re affordable and manageable for just about anyone.

Yes, you can do it! Over the coming posts, we’ll delve into how to take these steps, and discuss some common problems and pitfalls along the way.


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