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Whose job is it to keep you from getting sick?

Oh dear…were banging the ‘personal responsibility’ drum again! Feels like déjà vu…

A while back I asked ‘what saves the most lives – fire fighters or smoke alarms?

Let’s revisit this topic, and dig just a little deeper. It seems to me that in many, perhaps most, areas we grasp the idea that prevention is better than cure. We fit smoke alarms to our homes, we buy soft furnishings treated with fire retardant, we teach our kids not to play with matches, we all do our best not to leave candles unattended and so on. The UK Fire Service spends a good chunk of it’s budget on “undertaking preventative activities to reduce the risks of fire; and carrying out safety inspections of business premises” to prevent fires happening in the first place.

The UK Police service spends time and money on crime prevention, community policing and public safety. The HSE (Health and Safety Executive) has become a standard part of doing business in our country, and together with RoSPA (Royal Society for the Prevention of Accidents) these organisations do good work to reduce injuries and accidents in the UK, in businesses and homes.

And the NHS, to be fair, does promote a healthy lifestyle – they tell us to eat our 5-a-day, they offer resources and advice to help people to stop smoking, they tell the British public to drink less alcohol, and that alcohol contributes to cancer and more, they offer advice on weight loss and they promote regular exercise, clearly stating “Exercise is the miracle cure we’ve always had, but for too long we’ve neglected to take our recommended dose.”

So, our national emergency services are clearly ‘bought in’ to the idea that prevention is better than cure. I think we all are – I mean, no one buys a car and never gets it serviced, never has the tyres replaced, never tops up the windscreen wash, never has new brake pads put in, never puts fuel in it. No one does that. After a few days, weeks, months or years, what use would that car be if you never looked after it, never did any maintenance? Of course, it would be useless.

As a society, we get it, this idea that we have to do maintenance on something to keep it running well – worn tyres and worn brakes are a recipe for an early grave should you be required to make an emergency stop in wet weather…yet obesity, a lack of fitness, insulin resistance and high blood pressure are a recipe for an early grave too, and yet so many people will pay to get their car serviced every year, but they never commit to that same level of maintenance for themselves.

Whose job is it to keep us from getting sick in the first place?

RoSPA and the HSE do their best to give us safety advice and to ensure our work places and public spaces are safe, but ultimately is it RoSPA’s fault if I drive too fast on poor tyres in wet weather and I have an accident? No, of course not. That would be my fault.

And so the NHS tell us Read more

Vitamins, minerals and orangutans…

The Mother Nature’s Diet healthy lifestyle is built around the 12 Core Principles, an easy-to-follow set of nutrition and lifestyle guidelines – not hard rules, but guidelines to help you find the optimum diet and lifestyle for you, so that you get the best results.

In conversation recently, someone asked me ‘Why Core Principle 3, why do we have to cut down, or cut out, processed foods?’

I’ll answer that question now. Firstly, one reason we strive to minimise processed foods in our diet is in order to help us comply with Core Principle 1 (grains and excess starchy carbs) and Core Principle 2 (refined sugar).

We can walk the aisles of a modern supermarket and succumb to the illusion of choice – row upon row of different shapes, sizes and flavours; all the brightly coloured attractive packaging; it’s easy to think the 50,000 foods in a modern supermarket are all different. But in reality, many of them are actually just variations of the same thing. The truth is that a lot of processed foods are made from a basic starch (wheat, corn, rice, oats) with added soy and sugar. Then oils are added, such as palm oil or various vegetables oils, and then small amounts of other ingredients are added and finally artificial flavours, colours and preservatives round out the manufacturing process to create the final ‘food’.

It’s only in this final stage – adding the artificial colours, flavours and individual shapes and sizes, that many of these foods are differentiated from each other. There may appear to be 138 different breakfast cereals in your local supermarket, but if you break them down and look at them nutritionally, they are Read more

Are we struggling with the wrong things?

I urge you to take the time to read this if you want to make sense of your life and the things you struggle with.

What do you struggle with?

  • Your weight? The number on the scales?
  • Your career, your income, your bank balance, your business?
  • Your life choices, balancing family, kids, marriage, career, life? Do you feel empty, or fulfilled, do you constantly question if you are making the right choices in life?
  • Relationships? Love?
  • Do you think happiness is something that you will feel in the future, when you lose that weight, when people accept you, respect you, love you? Will you be happy when you are rich, secure, retired? When you can quit the job? Will you be happy for 2 weeks out of 52 when you are on holiday?

Read this.

Take the time.

Recently, I was reading Ray Dalio’s new book, Principles, and these words struck me, and I just have to share them with you. As always, I’m pressed for time, the last thing I have time to do is type up several hundred words that are not even my own words. But sometimes, you just have to do something that feels important.

Of course, I could do this the quick way, and just photograph the relevant couple of pages from the book and share them in this post saying ‘read this’ – but instead I am going to write the words out, because there is no better way for me to learn this and really take it in, than to write it all out for you. When we share words of wisdom or a passage of text, we not only pass on that gift to others, but we get to learn it and experience it all over again for ourselves. That sounds like a win:win to me.

Ray Dalio – Principles

Context: the author is Ray Dalio. Maybe you have never even heard of him, he’s a superstar in the world of finance, but to the rest of us, he’s largely unknown. In short, he’s probably the most famous and most influential person in the world of hedge funds, ever. He predicted things like the subprime financial meltdown in 2008 and no one else believed him. They do now.

He spent 40 years building a hedge fund company that is ranked by Fortune as the fifth most important private company in the US, Forbes magazine rank him as one of the 100 richest people in the world (he’s worth about $17bn), and Time magazine ranked him one of the 100 most influential people on the planet. He started trading stocks aged 12, he was working neighbourhood jobs for money from age 8, he was not born into millions, he started his company from home working alone, went bust after a few years and had to start again, has been ‘down and out’ in business and finances twice, then became a billionaire. He’s married, got four kids, been through some life drama, and gives away millions and millions to good causes. He’s now retirement age (68) and writing his memoirs and all he learned in life, to pass on after his death. This book is the first half of that work. Seems to me he’s a pretty smart guy.

I’m going to share a couple of pages from his book. This is him closing out the first 120 pages of his book, summarising his life story and then the rest of this book goes on to share the lessons he learned along the way.

Take it away, Ray:

“Watching the same things happen again and again, I began to see reality as a gorgeous perpetual motion machine, in which causes become effects that become causes of new effects, and so on. I realized that reality was, if not perfect, at least what we are given to deal with, so that any problems or frustrations I had with it were more productively directed to dealing with them effectively than complaining about them. I came to understand that my encounters were tests of my character and creativity. Over time, I came to appreciate what a tiny and short-lived part of that remarkable system I am, and how it’s both good for me and good for the system for me to know how to interact with it well.

In gaining this perspective, I began to experience painful moments in a radically different way. Instead of feeling frustrated or overwhelmed, I saw pain as nature’s reminder that there is something important for me to learn. Encountering pains and figuring out the lessons they were trying to give me became sort of a game to me. The more I played it, the better I got at it, the less painful those situations became, and the more rewarding the process of reflecting, developing principles, and then getting rewards for using those principles became. I learned to love my struggles, which I suppose is a healthy perspective to have, like learning to love exercising (which I haven’t managed to do yet).

In my early years, I looked up to extraordinarily successful people, thinking that they were successful because they were extraordinary. After I got to know such people personally, I realised that all of them Read more

Mother Nature’s Diet

Weight loss, nutrition, healthy living…it has all become so confusing in recent years.

It can be hard to know what is the right thing to do.

  • Are you fed up with fad diets?
  • Had enough of the gimmicks, the promises, the bullshit?
  • Are you fed up with being lied to?
  • Are you tired of the contradictory messages, ideas and advice?
  • Are you bored of being sold ‘the magic secret’ to this or the ‘only supplement you’ll ever need’ for that?

All the health experts seem to preach messages that are in conflict with each other.

The internet seems to be awash with self-appointed diet gurus promising you ‘the secrets’ to weight loss, the secrets to fat burning, the truth about ageing well…yet the solutions they offer seem to involve buying some powdered supplements or sticking to some crazy workout schedule.

Mother Nature’s Diet is the antidote to all that conflict and contradiction.

No fads, no gimmicks, no so-called superfoods or supplements.

No starving, no calorie counting, no suffering.

Mother Nature’s Diet is a common-sense healthy lifestyle, not a fad diet, that will help you lose weight, feel great and resist the signs of ageing.

Mother Nature’s Diet is for people who care, people who want the best for themselves, and people who are prepared to put in a little effort to get permanent lasting results.


Personal responsibility

Mother Nature’s Diet is all about taking personal responsibility, and working on yourself to get the best out of your life, in every way. Whether you are currently aged 30 or 70, if you are the kind of person who refuses to accept that turning 40 means “it’s all downhill from here” and if you believe that we can be slim and healthy and full of energy in our 40s, 50s, 60s and beyond, then the Mother Nature’s Diet way of living just might be the lifestyle you have been searching for.

If you think the right way to live is to eat fresh whole foods, rather than searching for answers in the form of supplements, pills and powders, then Mother Nature’s Diet will resonate with you.

“Doc, can’t I just have the pills?”

A while ago I interviewed an NHS GP about the state of healthcare in the UK, and I asked the questions “Are people working hard to help themselves?”, and I was shocked to be told that while many GPs do take the time to give lifestyle and dietary advice, repeatedly, the reality is that a staggering nine out of ten patients just disregard that advice and ask, “Doc, can’t I just have the pills?”

This is the sad truth – the NHS is going bust because people are not taking personal responsibility.

Nine out of ten people. That is shocking and saddening to me.

If you just read that little story and, in your mind, you thought “I’m the one in ten, I don’t want to just take pills, if there is a way I can help myself, then I will.” If that’s you, then you’ll find that Mother Nature’s Diet is the lifestyle for you.
You will enjoy this book.

Mother Nature’s Diet is the point where lifestyle medicine meets personal responsibility.

  • If you want to lose that excess weight for good, no more fad diets, no more yo-yo weight loss, then Mother Nature’s Diet may be the answer you have been looking for
  • If you are prepared to get outside every day for some fresh air, take long walks at the weekends and switch off that TV from time to time, then you’ll feel right at home living the Mother Nature’s Diet way
  • If you want more energy, and freedom from sugar-lows and the afternoon slump, then Mother Nature’s Diet is for you

Mother Nature’s Diet – the place where preventive medicine meets personal responsibility.
The best version of you: fit, healthy, and full of energy, now and far into your future.

All you need to know

Mother Nature’s Diet is made up of 12 Core Principles, these are 12 simple points to guide you to optimal good health. The 12 Core Principles are easy to understand, easy to implement in your life and easy to follow. Living this way requires no science degree, in fact, it’s quite the opposite. I have worked hard to remove the science and complexity, and the end result is purposefully simple, as good health should be. And far from starving, this lifestyle is abundant, you shouldn’t need to suffer in order to be healthy.MND_cover_A42

The 293-page eBook includes a 28-Day Plan, all the details you need to make these sustainable, enjoyable, beneficial changes in your life, to lose weight, feel great and have more energy.

Available for immediate download now.

What people are saying…

“This book is clearly written with passion and integrity, masses of commonsense, a framework of experience and thorough research, and packed with real-life constructive suggestions. If you want to change your life and health for the better, I can only strongly recommend that you buy it, read it and implement it; it’s the best £9 you will ever spend.” – Mrs T, Norwich

“If you care about yourself, if you want to be the best you can then you need to buy this book, it’s not just a way to eat well but also a way to live your life well too … it will be the best investment in You that you can ever make!” – Mrs V, France

“I wanted to crack on with discovering MND… love the no-nonsense, common-sense and pep-talk style – accessible, and am aiming for ‘progress, not perfection’ … thanks, Karl!” – Mrs G, East Anglia

“It’s a good read and I’m 5lb down already and I haven’t even finished the book yet!” – Ms. G, South East

“I have found the book great. Exactly the tool I wanted to learn from and digest (pardon the pun!)” – Mr B, Hereford

“Testimonial! Okay, I need to boast, lol, not for me, but for my other half. In less than 3 weeks of properly following MND he has lost (drum roll please!!!)……. 1 stone! Not only that, but his shape has improved too! Say bye bye to belly fat, and hello to trimmer and more toned!! Oh and best of all, he is finding it a doddle as the MND 12 Core Principles are so easy to follow and implement. Thank you Karl!” – Ms. J, Wales

“I have suffered with irritable bowel syndrome for many, many years. I was told to eat fibre – given Fybogel from the doctor, etc., suffered with lots of painful cramps, bloating etc., going one day being constipated, the next loose. I follow MND and no bloating, and bowels are now normal. Happy days!” – Mrs H, UK

“I’ve been following the MND lifestyle for 4 weeks today – lots of positive changes including over 7lbs lost.” – Mr J, South West

“Listen to Karl! I cut all the rubbish out of my shopping list, my trolley has never looked so healthy. I weighed myself today and I’m 6lbs lighter and I’ve eaten loads this week, not felt hungry and am determined never to follow any weight loss programme ever again, just healthy eating and exercise and no sugar!” – Ms. C, UK


“I have lost 5lbs in one week just by following MND and home workouts. I cannot believe it! My stomach has really gone down. I’ve stopped the bread and stuck to the 12 Core Principles. I still cannot believe it. Just having more energy is awesome!” – Ms R, London, UK

“I’d tried paleo, LCHF, considered raw, vegan, not to mention a decade of weight watchers, slimming world and none of it made any sense. All contradicting each other and often within their own ‘rules’. MND 12 CP’s are the way to go – Karl has made them so simple to follow! What I found useful was to write down what each CP meant to me in terms of what to work on. I did that in Jan after the seminar and will do again shortly as I’ve made a lot of little changes in those 6 months.” – Mrs Smith, South East, UK

“Thought I would share this to celebrate!!! Dropped a dress size in 2 weeks!!!!! And can now wear skinny jeans!!!! Am soooooooo happy!!!!!!!” – Rose, UK

“Quitting sugar and alcohol (didn’t drink much anyway) has changed my life. Karl Whitfield changed my life, his MND and 12CP showed me the way and I followed x Thank you x” – Mrs Wade, UK

“I would urge anyone who thinks this diet/way of life is restrictive to do what I did and start with just a small manageable time period to see how you feel afterwards. I guarantee that you will notice a major difference in your body, your health and it won’t seem as restrictive as before, but instead you will discover a new lease of life. I will be doing more and more 4 week periods, until I do more of them than I do more of the bad eating. Thanks for the hard work that goes into MND. It is highly appreciated.”

“I’ve lost 7lbs in 12 days Karl, and yes it is all yum, and beats a sandwich and crisps any day!” – Ms C, UK

“I’m down a dress size in two weeks as I’m no longer bloated and sluggish.
My anaemia is no longer tiring me out so much in the day!!!!
I’m sticking to this!!”

“MND has got me from 20% body fat to around 15% some times under fluctuates slightly but really impressed and not really made many drastic changes just been more aware of what I fuel my body with. Knowledge is power so massive thanks to Karl Whitfield for his… very inspiring … help.” – Mr R, Yorks

“15 weeks in 1 and half stone lost… apparently, so I’m told, I’ve lost it from my back and love handles, neck and face.” – Mr P, Midlands

“MND really does work!” – Ms R, London

Get your copy immediately and start making changes for your best health ever right now!

Eat less, move more…the diet deniers strike back…

Following the last post, this blog has registered it’s first official reader complaint!
A milestone to be sure!

In the last post I wrote about the ‘eat less, move more’ phrase, and how many health and fitness professionals, people I referred to as ‘the diet deniers’ for a bit of a tease, discard this phrase as being unscientific nonsense that has no place in helping solve our global obesity crisis. If you have not yet read that post, you may like to go and read it now.

In that post, I argue that in fact, eat a little less and move a whole lot more is great advice that probably is highly applicable to at least half or maybe as many as three quarters of all the overweight and obese people in our society that need and want to lose some weight. I went on to say that the saying should be revised to ‘eat less, eat better, and move more’ to meet the needs of as many people as possible.

Steve, a really good friend of mine, read that post, and challenged me on my thoughts. You know who your true friends are; it’s the people who don’t mind openly challenging you in the hopes that one, or both of you, might learn something. True friends can challenge each other without fear of upset or conflict, when you share the common aim of learning, when you both just seek the truth.

My friend Steve is a Personal Trainer, and a damn good one at that. He’s young, just turned 30, and he’s in great shape, he looks the part, lean, muscular, fit and strong and healthy. He’s always been in good shape, since playing sport at school, and he’s a highly qualified PT, constantly taking courses, expanding his knowledge base, always learning. Steve is roughly six foot tall, and he weighs a little over 13 stones (he’s around 186 pounds, or 85 kilos), so he’s pretty muscular, athletic looking I would say, and low enough body fat to have visible abs.

He challenged my thoughts last week and said that he thought I was being overly simplistic, he laughed and said “I’m one of your diet deniers! I think a few people should ‘eat less and move more’, but for most overweight people out there that’s not enough, they need personalised help, help with nutrition, perhaps a low carb diet, a ketogenic diet maybe, or they need help with a personalised training plan, they definitely need more than just ‘eat less, move more’.”

Here’s how the conversation followed –

Karl: Sure, all those things will be a big help to a lot of people, and for sure once someone is ‘on their way’ and the weight is starting to come off, they may need those things to keep making forward progress and to get into really great shape. But for a lot of folks, they just need to get started, they need to stop over eating and get out of their sedentary rut, start moving more.

Steve: Nope, that’s not enough man!

Karl: OK, try this for me buddy. I want you to experience something for me. You’re still a young buck, only 30, and you’re very healthy and in great shape. At your age, I know you can do this, I know you can do this experiment for me and come back from it, no long term damage, you’re the expert.

Steve: Go on…? Read more

The diet deniers

Eat less, move more – annoying cliché, or inconvenient truism?

I have been following the diet industry, in one way or another, for almost 30 years now, either as a customer trying to lose weight, or as a professional who ‘cracked the code’ and is now trying to help others.

I have seen trends sweep through this industry – fashions, buzzwords, fad diets of course, that come and go. A few years ago, the phrase ‘eat less, move more’ became ‘the latest thing’ in the media, perhaps rising partly off the back of the popularity of Paleo diets. The increasing use of this expression seemed to rise as a result of press articles summarising the words of doctors, scientists and personal trainers who were promoting studies showing that lack of exercise and the ease of access to hyperpalatable, high-sugar, obesogenic foods were the main societal drivers of the obesity and type-2 diabetes epidemics.

Now, the latest, latest new thing, in the last year or so, has been to decry this expression as the most naïve and pointless weight loss advice ever promoted! It has become très trendy among the educated classes to laugh at the idea that eating less and moving more could possibly be good advice in tackling the rising obesity problem.

Almost every day now I read posts by diet and nutrition bloggers, or I see books from doctor-this and PhD-that, brushing off ‘eat less, move more’ as laughably short-sighted, and “anyone who says that clearly doesn’t understand the complex factors driving the obesity epidemic” and “oh how silly, if only it was that simple” and “telling an obese person to eat less is as pointless as telling a depressed person to just cheer up.”

Well ex-cuse me, you highly-educated diet-snob, but I’ve been both an obese person, and a depressed person, and I can tell you ‘eat less, move more’ worked a hell of a lot more effectively for me than ‘just cheer up’ ever did, so you can stick your PhD where the sun don’t shine pal, because I’m pretty darned certain that about 50% or more of all the overweight and obese people I see and meet out there in the real world damn well need to just eat a little less, and move a whole lot more, and in a great many cases they are perfectly happy to admit it!

Obesity is a multifactorial condition

Now I know the obesity epidemic is being driven by a lot of complex factors. I know some people overeat as an emotional crutch to make up for traumatic or psychologically damaging events that happened in their past, sure that maybe accounts for about 5% of the overweight and obese people out – probably only really 1% or 2%, but I am being generous.

And I know that there are genetic factors, some people Read more