Intermittent Fasting

We are super excited to reveal that we have  incorporated a fasting protocol into our 4 week program at as well as some new super easy recipes for the first few weeks to make the transition as easy as possible for the whole family.

I intermittent fast pretty much every single day, and find it a very natural approach, which is what a paleo (low carb, healthy fat or ketogenic) lifestyle promotes, as once you are fat adapted, you stop the hunger cravings for food, as you are supplying the body its key nutrients in the most natural way, which in turn makes this way of eating cheaper and quicker.

The whole notion of 3 small meals throughout the day and snacking in between (recommendation of the Dietitians Association of Australia) is not based on evolutionary science but created to help the multinational food industry stay in business by keeping the population craving carbs and not being able to maintain a healthy weight or to stay healthy.

These days I generally eat 2 good meals a day and sometimes just one depending on how I feel (I eat when I am hungry.)  The other thing to consider, is the more exercise you do, the more you generally want to eat. Which is why we provide a at home fitness plan, when your body adapts and you have the energy, then you can increase your activity do the activities/exercises that make you happy including some resistance exercises and running (see bottom of post for who intermittent fasting may not be suitable for and to always consult with your health professional prior.)

Here is a little information from the recipes/meal planning area of the program.

Your Week 1 Meal Plan

Our suggested meal plans have been designed to be easy and affordable for all, whilst also considering that many of us live in differing regions with differing accessibility.

You will have access to your meal plan as soon as you join to enable you to purchase the required ingredients at your local supermarket, butcher, health food shop or farmers market. Don’t be afraid to be adventurous in your cooking and experiment with your new way of cooking


Fasting is the ultimate way to limit and help control the body’s insulin production. The latest scientific research suggests that fasting could play a part in the prevention of many conditions, especially obesity and type 2 diabetes. New research suggests that restricting the number of insulin-spiking carbohydrates and excess protein, by intermittent fasting, is one of the best ways we can live a healthy life. It’s only in the last 50 years that fasting has stopped being used as a healing modality in the western world, but it’s free and easy. All you need is a little bit of information to get going.

What fasting does is stop the body from needing to produce insulin for the period of the fast. By fasting intermittently, we are able to normalise our blood-sugar levels and lose weight. Fasting teaches our body to produce only the insulin it needs to function – something our bodies do naturally, unless the process is disrupted by too many starchy and sugary foods.

A low-carb lifestyle works in a similar way, offering an impressive 70 per cent of the insulin-lowering ability of fasting. Used in tandem, the two are very effective: a low-carb diet makes fasting easier. Because you’ve already turned on your fat-burning switch, fasting enables your body to get the maximum benefits from eating in this way. Several programs pairing fasting with a low-carb lifestyle have had success with helping people with metabolic diseases, such as type 2 diabetes, manage their condition more effectively.

If you choose to fast, it can be either breakfast or dinner;

If you want to fast at breakfast, eat your evening meal before 6pm and delay your first meal of the next day until 10am, so you fast for a period of 16 hours overnight. This can be done daily as there are no negative health consequences to eating only during eight hours of the day. If you don’t think you can skip breakfast entirely, then try one of our bone broths or fat smoothies instead.

If you find that you get hungry in the morning, try fasting at dinner. Make yourself some breakfast, have a late lunch and then skip dinner.
If you are comfortable with intermittent fasting then adopt it for the whole 4 weeks of the program.

Of course, it’s best to work with your healthcare professional to find a way of fasting that’s right for you, especially if you take regular medication. Note that fasting is not recommended for babies, children, teenagers, elderly people, pregnant or breast feeding women, type 1 diabetics or those with hypoglycaemia.

To join the 4 Week Fat Flush go to




The Professional Dieter…

There is lots of advice out there about diets… This can be really tricky when you are on one, because everyone has an opinion about what you are doing and what you are not doing.

For me as a personal trainer, it makes my job really hard when I put my clients on my Fat Flush. They often want to alter it because of other diets they have been on in the past, and because of advice they have been given from someone else. The truth of the matter is, 99% of diets work! Yep… you heard me, they work. What dos’nt work is when you jumble them all up together. You have to make a choice and commit to it 100% for it to work for you.

Ive been on a diet for as long as I can remember… my first experience of a diet was when I was 7 and found my mums diet pills. I decided to take one to see if I would miraculously get skinny… I was a fat kid. Well the pill didn’t work, it just gave me a massive migraine all day at school. Since then I have tried every diet there is, yes I am a professional dieter! Like most people who are overweight and unhappy with themselves, you want a solution, you want to be thin, you want to feel happy and you believe you will do anything to get it. This however is not the case, we start a “diet” ant stick to it for as long as we can before something gets in the way , or you get advice from someone telling you that the “diet” you are on is too high in fat, or that its too low in protein bla bla bla… so you fall off the wagon, and stay fat.

Finding the right diet is like finding the right partner… it is a very personal choice. What works for some doesn’t always work for others. You have to make the decision to stick to the diet you have chosen and commit to it 100% and not try and mix 7 diets together…

I created the Fat Flush because it’s what works for me, and a whole bunch of other people too… I love food, I love cooking, and I like being slim and feeling healthy. This is a winning combination for me, it makes me happy. So if you are on a diet, ask yourself; is it “the one”? Can you live with this partner for the rest of your life?