You can't out exercise a bad diet, and you can't out diet a bad environment.

If optimal diet and exercise aren't helping, then it's not a diet or exercise problem.


get sunlight - on eyes amap, especially mornings (circadian rhythm), and on as much skin as possible as often as possible, without getting sunburn (energy, vitamin D, EZ water). No sunglasses unless very bright. No sun lotion unless prolonged exposure and risk of sunburn. Spend at least one hour outside every day.

touch the earth a.m.a.p. (, exercise outside

minimise EMF exposure - portable and mobile phones, wifi, electrical equipment esp large and overnight

use full-spectrum globes inside


high fibre, high micro-nutrient, rainbow colours every day, ideally organic, locally grown, in season, 9-13 serves vegetables/day (especially cruciferous, stressed/ugly), max 2 serves fruit/day (preferably organic berries), real food, quality not quantity (don't overeat)

protein source each meal - especially wild game and small fish, not stressed or grain fed ie wild, pasture fed, organic, slow, low temperature cooking, ideally in water

no grains (wheat, rice, oats, barley etc), no dairy

no sugar / processed foods (no packet / tinned factory products)

12-14+ hour fast overnight, or low cal (500kcal) or total fasting days during week

water 2+ L/d (33ml/kg), more if hot, heavy exercise, reverse osmosis filtering, no plastic bottles

urinate throughout the day (good volume, clear colour), bowel motions daily, firm, easy to pass


move often - don’t sit > 1 hr at a time or a total of 3 hrs/day, standing desk, walk a.m.a.p. (work up to 10,000+ steps /day) 


lift heavy - multi-joint movements, max 10-12 reps, 3-4 sets, 6 main movements, past failure, 2-3 times/wk, 1+ days between sessions

sprint occasionally - high intensity interval training, on machine/swimming, 8-30 secs hard, then 1.5-2 times that at light-moderate intensity, then repeat, for total work up to 4 minutes of high intensity work, 1-2 times/week

eat a palm full of protein within an hour of exercising


restful periods every day, mindfulness, meditation, heart rate variability training

don't rush eating. Anticipate, observe, smell and taste your food

laugh, play and dance everyday


sleep - 7-8 hours, no delay, 0-1 interruptions, quick resumption, wake well-rested

eye mask or room black-out, earthing sheet or pillow, electronic sunset (turn off screens) 1 hour before


slow deep breaths 6 seconds in, 6 seconds out, 1 minute 3 times/day

chew food 30+ times / mouthful, mindful eating (anticipate, look, smell, taste)

be aware of negative thoughts and people, but concentrate on positive thoughts and people, cultivate social relationships

practice gratitude, mindfulness, forgiveness, pleasure and joy. Nurture positive relationships.

don't make assumptions, don’t sweat the small stuff, it’s all small stuff


monitor and optimise hormones - vitamin D, testosterone, estrogens, progesterone, DHEAS, thyroid (TSH, FT3, FT4, reverse T3), GH/IGF-1, parathormone, insulin, cortisol, melatonin


gut health - no reflux/bloating/cramps/nausea/constipation/diarrhoea. No excess burping/farting.

oral health - daily brush and floss. Dentist - clean and inspection 6 monthly.

No alcohol, recreational drugs, caffeine, smoking.

Hormesis - brief cold exposure (i.e. 5 minute cold shower), heat stress (i.e. 20-30 minute full spectruminfrared sauna), intermittent fasting, regular exercise