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Posts from the ‘Weight loss’ Category

Life hacks: the devil is in the detail…

Life hacks.

For the longest time, that phrase has annoyed me. It’s not the actual words, I mean, to be fair ‘life hacks’ sounds kinda cool, it’s the notion of ‘hacking life’ that bothers me.

  • We rush too much these days.
  • We skimp on meaningful relationships.
  • We rely too much on technology.

So the idea of ‘hacking’ life more, seems anathema to so many things I hold dear – the slow food movement, personal responsibility for our own health and well-being, spending time out in nature, relaxing, taking a digital detox, nurturing our personal relationships, offline, face-to-face.

I have written a couple of popular blog posts about this before.

But as I think on it, in many respects maybe the 12 Core Principles of Mother Nature’s Diet are just that – life hacks.

I mean – it’s 12 simple one-liners, taking my 28-year journey of learning, all my reading and studies and the seminars I have attended, all my life experience and the many experts I have interviewed, worked with or learned from, and distilling it all into 12 simple one-line statements for you to follow.

If you have the time, and you want to learn some of what is behind those 12 simple statements, then you can read the short version here, or buy the book here and learn lots more. But if you are pushed for time, if life is demanding, or stressful, then just print off this sheet and do what it says, just follow the 12 Core Principles as you will gain health benefits – weight loss, more energy, resist the signs of ageing and more.

The devil is in the detail

Personally, I am a details kinda guy, I like to read the books, dig into the studies, do the research, I like to find it all out and become immersed in it…

But only for the stuff that interests me.

  • Cancer prevention – bring it on, I am totally into that, I want to read and learn everything.
  • Fitness and strength – yeah baby, gimme those books and studies, I love that shit.
  • Anti-ageing strategies – hell yeah, I’m all over that, I want complete immersion, I am a sponge for learning more.

But…

  • Running my business to be most tax efficient – zzzzzzz can you hear me snoring already?
  • Getting my car serviced – oh dear, is it that time again?
  • My wife wants me to help her pick a new carpet for the landing sand stairs – oh I’m sorry dear I am too busy, I must re-arrange my sock drawer…

You see, the things that interest me, like cancer prevention, weight loss, strength and fitness, anti-ageing, nutrition and diet, I love these things, I have an almost infinite capacity for learning more about these topics. I am the ‘target market’ for that stuff. I want to buy the books, attend the seminars, buy the study courses, meet like-minded people, sign me up baby I’m all over that shit!

But the things that bore me to death, like renewing my home insurance, talking to my accountant about tax, getting the car serviced, booking an annual check-up with my dentist, buying a new carpet or arranging a service for the gas boiler, I don’t want to spend any time on these things at all. I hate these things!

In fact, I would gladly pay someone to help handle these things for me, to free up more of my time to study the cancer prevention, anti-ageing and fitness training.

So I guess this is what life hacking is all about.

  • I don’t want to hack the long walk on the hills.
  • I don’t want to hack cooking that slow-roasted joint of pork.
  • I don’t want to hack time sat in a cancer prevention seminar.
  • But boy oh boy I wanna hack filling out my tax return…

And in fact I DO hack filling out my tax return – I pay my accountant to do it for me.

What about you?

What do you like to savour, go slow, enjoy and immerse yourself in every minute? And what do you want to just hack, to get it done as quickly as possible?

What about your health and fitness?

Do you want to life hack this healthy living thing?

If you want to lose a few pounds, shape up, feel better and have more energy, but the idea of learning about it all bores you half to death, then just do this:

  • Step 1: print this sheet here, print about 5 copies
  • Step 2: stick one on your fridge, one in your wardrobe door where you dress, one near your bathroom or bedroom mirror (the place where you see yourself naked), one in your place of work, and one on the kitchen cupboard that contains the ‘bad things’ (you know, your weakness, those biscuits or chocolate bars or whatever it is)
  • Step 3: Then JFDI – just follow the 12 Core Principles. Don’t ask, don’t question, just trust me for 90 days of your life. You WILL get positive results if you do what it says.

That’s it, simples. Health = hacked.

Or if you are a bit of a secret nutrition nerd like me, and you wanna do some learning, then go buy the book, here, and read it, and I know you’ll learn some stuff and feel inspired.

Want to go even deeper? Come join the MND Life! community and meet like-minded people who also love healthy living and want to be the best versions of themselves that they can be.

Now, maybe I don’t dislike the phrase ‘life hack’ as much as I used to. Perhaps we all want to hack the things we hate wasting our time on, and maybe we want to do the opposite of hack, some kind of ‘slow down, unpack and unpick’, the things we love.

If I can help you to either hack your health, or slow down, unpack and unpick it, now or in the future, then I welcome hearing from you.

To your good health!

Karl

 

Mother Nature’s Diet – finally available in paperback!

Fad diets are a waste of your time.

But healthy living doesn’t have to be like that…

You can lose weight and feel great without the starving, the suffering and the expensive supplements.

Mother Nature’s Diet, now (finally, hoorah!) published in paperback and available on Amazon, will show you the way.

A better way.

Well researched and complete with a 28-Day Meal Plan, and detailed home workout plans, the book includes all you need to push into a new, enjoyable healthy lifestyle.

No more fad diets.

Simple, achievable, common-sense based healthy living.

You’ll love this book because it’s packed with real-world experience, practical tips, and straight forward advice to help you get results.

Grab your copy now, here:

Here in paperback – UK.
Here for Kindle – UK.
Here in paperback – USA.
Here for Kindle – USA.

“It’s the missing link between academic books and commercial ones.” – Mr G, London

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

“Fantastic guide to living a healthy life. If you are looking to make lifelong sustained change and become the best version of you then look no further.” – 5* Amazon Review

To your very good health!

Karl

All you need to know to find sense among the confusion…

Mother Nature’s Diet, the book, is here – to save your sanity!

I don’t know about you, but I find the world of diet, health and nutrition has become more confusing than ever recently.

There seems to be so much conflicting and contradictory advice going around.

  • High carb or low carb…
  • High fat or low fat…
  • Meat is good for you, or meat gives you cancer…
  • Dairy is a superfood, or dairy is cancer promoting…
  • Calories matter…no, calories don’t matter…
  • It’s our gut flora…
  • They’ve been telling us the wrong thing for decades…
  • Type-2 diabetes can be reversed…

A lot of people are fed up and confused, and just don’t know what to believe any more.

It seems that many people have lost all trust in the science and ‘the establishment’ as we are increasingly being told that the mainstream dietary advice that governments and Dietitians have given us for the last 40 years has been wrong, and has contributed to rising obesity and type-2 diabetes across the UK.

If that’s how you feel, I can empathise

For 16 years I was doing it all wrong. I was focused on trying to lose weight, but I knew nothing at all about diet and nutrition and I was getting it all wrong. I yo-yo dieted for 16 years.

Eventually, between my mid-30s and mid-40s, I spent 12 years learning, and getting it all right. I lost 101 pounds (that’s 46 kilos or 7 stone 3) of unwanted body fat, built 20 pounds of muscle, got fit and cleared up my health problems.

Along the way, I became obsessed with health and nutrition, I became a qualified Personal Trainer and I read 847 books and research studies, learning about everything from cancer prevention to building muscle, from anti-ageing to running a faster marathon.

I created Mother Nature’s Diet and the 12 Core Principles out of that life-changing experience.

And now, I have written a book for you, Mother Nature’s Diet, to share with you the very best of everything I learned along the way.

  • Cut through the confusion
  • Make sense of the conflicting advice
  • Learn how to resist the signs of ageing
  • Have more energy
  • Lose that excess weight without starving or suffering
  • Look and feel your best
  • Resist ill health and degenerative disease

It’s all in this book, your plain-English, common-sense guide to weight loss and healthy living. No nonsense, no gimmicks, no fad diet behaviour. Just honest sensibly healthy living advice. What works, rather than what crap they want to sell you.

I am biased, but I suggest you just go here and buy it now. I mean, why not?

Amazon UK Paperback
Amazon UK Kindle edition
Amazon US Paperback
Amazon US Kindle edition

It’s the no-gimmicks, no-fad-diet, no b/s, common-sense healthy lifestyle guide that the Western world needs right now.

If you have any questions, please just give me a shout!

Go on then.

To your good health!

Karl

Smoking, death, decisions, goals, consistency and success – in that order

When I tell ‘my story’ in writing or at my seminars, I often say that “I was trying to lose weight and be healthy, but getting it all wrong for 16 years” and then, from my mid-30s, I started getting things right. The day I started getting things right, was 13 years ago today.

13 years ago today, on the 4th Feb 2006, I was 35 years old, over weight, out of shape and in poor health. I weighed 220 pounds, that’s 99.8 kilos (or 15 stone 10 in old English money) and I had a BMI of 29, and my bodyfat was 25%. This wasn’t my heaviest, I had been 15 to 30 pounds heavier at various times in my teens, my 20s and just three years earlier in 2003, in my 30s.

By this point, 2006, I had been yo-yo dieting for 19 years. I had smoked for 18 out of the previous 20 years, I had quit hundreds of times – some lasted a day, some a week, some a month, once I even managed a whole year off, but then it somehow crept back in. I could never quit based on rationalising to myself.

  • If I told myself “it’s a waste of money” that didn’t so it. I had a good job, I was earning plenty, and I mostly smoked roll-ups in those days (roll-your-own) so my dozen smokes per day probably only cost me about 10 quid per week, it was pocket change to me then
  • If I told myself “it’ll kill you one day” that didn’t do it either. I was only in my 30s, I couldn’t really imagine being like my granddad, who has smoked all his life and passed in his 70s from emphysema
  • If I told myself “it’s not good for you” that wasn’t hitting any emotional triggers for me. I had used jogging as a weight control on and off for years, so when I really put in the effort, I could haul arse for a few miles round the block (my excess weight battering my right knee, that later ended up in surgery) so I told myself it was OK, I was fit enough
  • No matter how hard to tried to quit smoking, it always crept back in, every time, after hundreds and hundreds of attempts to quit

So, at this point, early 2006, I was smoking again, drinking far too much, unhealthily overweight, not exercising regularly, unfit, out of shape and my body was covered in itchy red hives, an unsightly rash caused by a condition called urticaria.

cof

I had a good job, I loved my kids, my life was ‘on the up’ in terms of growing my career, my family, my wealth…but they say the real wealth is health, and I knew all was not well. Read more

STFU, take your HTFU pills, JFDI and GSD…

Imagine a line…

In your mind’s eye (or grab a piece of paper and draw a line for real, if you like) imagine a line, horizontal, left to right, across a sheet of paper.

Draw a big fat dot at each end.

Over the dot on the left end, write “Here, now, where I am, the start point, my reality” or words to that effect.

Over the dot on the right end, write “My goal, my target, where I want to be, where I am trying to get to” or words to that effect, words that mean something to you, to signify the body you say you want, the energetic feeling you say you want, the weight you wish the scales said, the feeling, look, strength, muscle, fitness – whatever it is you said you want…a month ago, as New Year’s Eve was upon us. What was your goal for 2019?

Now you have a line, and the left end represents where you are, let’s call it the start point, and the right end represents where you want to be, the goals you set yourself a month ago, the way you want to look and feel and perform.

Now draw a big circle around the line between the two. (Actually, it’s probably not a circle, more of an ellipse or egg-shape, right?)

In the circle, or ellipse, along the line from the left hand end to the right hand end, write these words:

Lots of work. Hard work. Consistent effort. No excuses. Get it done. Make sacrifices. Sweat, Hurt. Achieve. Feel pride.

The middle bit [ain’t so popular]

It’s been my experience in life so far, that folks all know what the dot on the left hand end looks and feels like, I mean, that’s the here and now, the reality, of course they know.

And folks all know what the dot on the right hand end looks like – it probably looks like the images they see in magazines, or photos of themselves from 20 years ago, or their favourite athlete or sports star.

But it’s the bit in the middle most folks ain’t so keen on.

Folks know where they are starting from, and they generally know where they want to get to, they just don’t like all the hard work and sacrifice in the middle.

No one wants to do the hard work these days. 

If you are one of the few, who ain’t afraid to graft, then the last few lines won’t offend you, they’ll make you puff your chest out with pride and say “He’s right, it takes effort, that’s me, I do that, and I am getting results.”

If you are one of the many who doesn’t like the bit in the middle, the hard work and sacrifices, then the last few lines might have offended you, and if they did, then you can choose to be offended, and bugger all will change, or you can choose to take this blog post as a friendly-but-honest kick up the butt, and you can resolve to double-down on your efforts and get some stuff done.

A lot of folks have already given up on the promises they made themselves less than a month ago.

Seriously, it’s Jan 30th, not even a full months since those New Year’s resolutions, and many folks have already given up. Jeez, I made myself a promise on Feb 4th, 2006, to “change my life and become a healthy person” and I am still holding dead strong to that promise every single day, almost 13 years later. If you can make a month, that’s a pretty poor effort.

A lot of folks need to STFU and stop complaining about everything that’s ‘too hard’ or ‘I don’t like it’ or ‘it feels uncomfortable’ or ‘but it’s raining’ or whatever, and take their HTFU pills (you know, Harden The **** Up pills…) and JFDI.
We ‘Get Stuff Done’ (#GSD – maybe you prefer Get Sh*t Done….) when we quit complaining and letting our excuses stop us, and we knuckle down to the hard work that HAS TO FILL THE GAP to get from the dot at the left hand end of the line, to the dot at the right hand end of the line.

I’ve been #GSD for 13 years now, and I’m still firing on all 4 cylinders, more motivated and more driven than ever.

In that time I could have used every excuse going – young kids, building my business, ups and downs, almost hit bankruptcy, rescued that from the brink, fought and paid huge debts, marital ups and downs, family bereavements, emotional lows, injuries, accidents, financial stress, emotional stress, career success and failure – if you can name it, I’ve had to get through it.

Still here. Still fighting. Still winning.
More details on all that, and how to get the results you want, in this book for you.

We all know the dot at the left end of the line.
If you want to get to the dot on the right end, you have to be prepared to do the hard work and make the sacrifices, that sit along the line in the middle.

Short cuts are bull***t, just distractions. Imagine that line was a map, to drive from, say, London to Liverpool.
It’s about 220 miles to drive from London to Liverpool.
There’s no genuine shortcut. If someone is trying to sell you a “do it in just 50 miles” solution, you have to know that’s b/s.
It just can’t be done.
The only way you are ever going to drive from London to Liverpool, is on the roads, from A to B.

You can tackle it, by the most direct route, and just knuckle down to it and get the job done, and you’ll cover about 220 miles.
Or you can be distracted, by every b/s promise, false start, trick and gimmick, and keep going off sideways, seeking short cuts, quick hacks, and inevitably, you’ll end up spending your life wasting time on the side turnings, driving hundreds of miles but getting no closer to the end destination.

There are no short cuts.
You just gotta tackle the hard work, be consistent, stay motivated, stay on track, and go chase your goals and dreams.

Yes or yes?

So, if you need some help along the way, Mother Nature’s Diet is here for you, with tips and guidance to help you avoid the biggest mistakes that most people commonly make.

Time to STFU, take your HTFU pills, knuckle down and JFDI and GSD.

To your grand success, to you excellent good health!

Karl

Diets; massive weight loss; and the greatest health threats of our time…

I want to share a couple of things with you that I have read recently.

This is a fairly long read, but I encourage you to find a few minutes to read it if you can, it’s harrowing and insightful.

One quote that rings so true…something I have said many times myself, is this…

Tommy writes:

“Here are the two things I have come to believe about diets:

1. Almost any diet works in the short term.
2. Almost no diets work in the long term.

The most depressing five-word Google search I can think of—and I can think of a lot of depressing five-word Google searches—is gained all the weight back. Losing weight is not the hard part. The hard part is living with your diet for years, maybe the rest of your life.”

That’s the truth, and that’s why I teach Mother Nature’s Diet as a permanent healthy lifestyle, not a fad diet, not a temporary eating plan. You need permanent change, to achieve permanent results.

Reading that whole article, as many others I have read, and through my own personal weight loss transformation and the private one-to-one health coaching clients I have worked with over the years, I am struck again and again with one overpowering observation:

So much of the obesity crisis, it’s not that folks fail to understand that “eating veggies is good, eating cakes will make you fat”, or it’s not that folks don’t understand they need to exercise.

People know that stuff.

It’s sadness, it’s desperation, it’s social anxiety, it’s loneliness.
People eat for comfort, for pleasure, to escape.

In all walks of life, people get addicted to all kinds of things – alcohol is the obvious biggest one, but also hard drugs, shopping, online gaming, smoking, sex, pornography, gambling, and food.

So often, we see addictive behaviour to alcohol, or drugs, or food, is really just a lost, confused, hurt, lonely, unhappy person hiding from reality, seeking some comfort, and taking solace, habitually, in their go-to-pleasure of choice.

It starts as just one drink, or just one cake, or just one hit…and we never think it’ll lead to the addiction that it does.

Food, unlike hard drugs, is legal, and easy to buy, anywhere and everywhere.
And food, unlike cigarettes, alcohol, and gambling, isn’t locked behind any kind of licensing laws, age restriction or advertising ban.

While I am still a big believer in personal responsibility, to the food-addicted, morbidly-obese, lonely depressed comfort-eater, food companies and their marketing agencies are like legal drug-pushers, and our society is doing very little to help these people handle their unhealthy habit.

Lots to think about there.

Greatest dangers

Also in the news this week and of great interest, the World Health Organisation (WHO) put out a list of the greatest health hazards we face worldwide. This is worth a quick read, it’s only short.

The take away points to note:

  • Air pollution is becoming a more serious problem every year – my advice? Move to the country, sell that old diesel car, and get your home boiler serviced
  • Anti-vaccine madness…oh for goodness sake, study the science, not the hype, and don’t base important decisions about your child’s health on a Meme you saw shared on Facebook
  • Antimicrobial resistance – could become a very serious issue in the future. When the human race can no longer rely on antibiotics, you could actually die form a papercut. Ditch the hand sanitizer, don’t be afraid of mud, stop obsessing over germs and hyper-cleansing every inch of your home with a dozen chemical cleaning products, and buy top-quality meat, organic, or free ranged, or grass fed, to help reduce antibiotic use in farm animals

Until next week, keeping it real out there!

To your good health!

Karl

Don’t over-think this, permanent weight loss isn’t as hard as many people think it is, here’s a couple of top tips…

Two weeks in to January.

Just hitting week three.

According to surveys, this is the week “most” people give up on all the ‘new year, new me’ stuff, the diet, the weight loss efforts, the gym, all that.

So, if you are still fired up, motivated, enjoying it and pushing forward – kudos to you, well done, you are doing better than most.

But if you are struggling, here are two thoughts from someone who did it, pushed through, stuck it out and lost the weight, 101 pounds of it, and kept it off, now some 12 years later.

Perfection is bull****

Don’t strive for perfect.

Don’t be that person who ate one bad thing, made one small mistake, and then decided that everything had gone to rat sh*t as a result.

I’ve seen that so many times.

January 16th: “OMG, someone offered me a biscuit at work, by the coffee machine, I ate it, oh well that’s the diet screwed then, sod it, might as well cancel the gym membership and order pizza tonight and open a 6-pack of beers!”

That’s dumb.

Don’t be hard on yourself, it was just one small slip up, boo hoo, get over it and move on.

I can assure you, success comes from getting it right 90% of the time, not from being too hard on yourself all the time chasing 100% perfection.

So the only thing you should give up in the 3rd week of January, is this ‘set-yourself-up-to-fail’ idea of chasing ‘perfect’.

Let that go, and you’ll give yourself permission to be humanly imperfect, which is just what you need to be to navigate the crazy times we live in and keep making forward progress.

Consistency

Once you have let go of the trap of perfect, you’ll be far better equipped to survive the ups and downs of life, which is what you need to achieve success with Tip #2 – stick with it, foe the long haul, be consistent.

The number one pitfall for most people, is ‘fad diet mentality’.

A fad diet is just that – a fad. A temporary change in behaviour that will likely deliver you a temporary change in your results.

You eat less for a few weeks or months, and you weigh less for a few weeks or months.
When you return to eating how you always have, guess what? Yep, the weight returns too.

It’s the ultimate frustrating hamster wheel of modern life.

Instead, you need to adopt a permanent healthy lifestyle, to achieve, keep and enjoy, permanent weight loss results.

If your new January regime has involved cutting back on sugary foods, eating smaller meals, exercising more often or drinking less booze, that’s great, well done you. Now understand that sticking to it, making these changes at a level you can enjoy your life and stick to the changes long term, permanently, will give you long-term, permanent results.

If you want these changes to last, if you want 2019 to be the year you finally break the yo-yo diet cycle, then employ these two tips to work to your advantage:

  • Give up on perfection, just ‘be good’ and aim to make progress on your former self. Don’t berate yourself for small mistakes, just keep on moving forward
  • Stick to it. Don’t be an all-or-nothing maniac, don’t be a quitter, just be consistent. Put good new habits in place, at a level you can live with and enjoy, and stick to it through January, February and onward from there

Achieving weight loss isn’t as hard as many people think, permanent results are achievable, you just have to know what to do and apply yourself to it. If you want more help and simple tips and guidance, plus a full 28-day meal plan and home exercise routines for all levels and abilities, check out my brilliant little book on Amazon Kindle and it just might help keep you on track.

To your 2019, your year!

In good health!