complete 30 day - amazon s3(how to lose 26 pounds of fat in 30 days) if you have struggled to lose...

C O M P L E T E

30 DAYFAT LOSS PLAN

Chris “The Kiwi” Ashenden

© Copyright: This book and its sources are the copyright of Christopher Ashenden. All rights reserved.

Complete 30 Day Fat Loss Plan 3

COMPLETE 30 DAY FAT LOSS PLANWithout feeling hungry, counting calories, or spending 1 minute on a treadmill.

Table of ContentsDISCLAIMER 4

Forward: Heather’s Story 6

Chapter 1: Food for Fat Loss™ 14

Chapter 2: Food For Fat Loss 31

Chapter 3: Food for Fat Loss 38

Chapter 4: Food for Fat Loss 47

Chapter 5: Fat Loss Hacks & Tweaks 56

Chapter 6: Cheat Meal This Weekend? 65

Chapter 7: Next Steps 69

About the Author 70



DISCLAIMEROpinions in this E-Book are my own, and represent only my thoughts as

they relate to what I think and would do personally in any given scenario,

based on my personal education and personal experiences in Health and

Fitness.

DISCLAIMER 1: I am not a doctor, or a medical practitioner in any shape,

form, or variety. NOTHING in this book represents medical advice, nor is

intended to treat, cure, or mitigate any disease. N0 matter how much fun

any of my ideas relating to diet, exercise, or lifestyle might sound, you MUST

seek medical advice before making changes to your diet or embarking on

any exercise program.

DISCLAIMER 2: As time goes on I read more and I learn more. Science

advances, research comes to light, and my understanding of topics relating

to health, nutrition, and exercise changes continually. At any given time, any

information and ideas that I present are the information and ideas that I

currently believe, but learning and understanding is a process. Accordingly,

I completely reserve the right to CHANGE MY MIND and point of view at any

time, about ANY element or comment in this E-Book.

© Copyright: This book and its sources are the copyright of Christopher Ashenden. All rights reserved.



This book, like every other book I have written, is dedicated to my amazing

parents, Philip and Fiona Ashenden.

“Whatever you can do or dream you can, begin it. Boldness has genius, power and

magic in it.”— William Hutchinson Murray



Forward: Heather’s Story(How To Lose 26 Pounds of FAT in 30 Days)

If you have struggled to lose weight on other diets, experienced cravings, had mixed results and think that maybe you just can’t lose those extra pounds – you have been trying the wrong approach.

Read this inspirational story about how Heather lost HALF her body weight, recovered her health and increased her energy levels – while never feeling deprived or dissatisfied.

Like Heather, you too can

z Eat plenty (of the right foods) and watch the fat melt away faster than you ever thought possible

z Lose fat quickly and safely, yet never be hungry

z Delicious, healthy food – in nearly unlimited quantities

z Have increased energy to get through the day PLUS the encouragement to get moving again

z Dramatically turn around EVERY health marker

z Fix many digestion issues that may be holding you back with a sweet tasting nutrient supplement

Before After H.C. Down from 294.5 pounds to

153.0 pounds, and LOVING it



Take a few minutes to read Heather’s results — then take the next step — read on to see the EXACT methods (Absolutely FREE) that Heather used to lose HALF her body weight – while never feeling hungry, dissatisfied or having to deal with any cravings!

It is with a HUGE amount of happiness that I bring you this amazing and touching true story.

As fat loss transformations go, this one is an absolute RIPPER.

I could have called it; “How to lose more than half your bodyweight in 15 months at an average of better than 9.5 lbs a month, completely transform your life, and then help transform others with your progress.”

This is an awesome case study from a wonderful, articulate lady.

Reading this made me very, very happy.

Enter H.C. in her own words, writing from Charlotte, NC …..

“Friday, February 01, 2013

When I started my foray into body recomposition, I was 294.5 pounds and 53.2% body fat. I am not sure what my lean muscle percentage was, because at that point, I did not have a complete body analysis scale.

After ordering Spring of Life Daily Energy and making incremental dietary changes, I began to feel better — both physically and mentally. I had been following Chris’s blog and emails that I was receiving as Chris the Kiwi loyalty auto-refill client, and was intrigued by the premise of the “Food For Fat Loss” scheme. I was 38 years old, and on medication for controlling high blood pressure, high cholesterol, and diabetes (Type II - obesity onset). I decided enough was enough and wanted to give the Food For Fat Loss scheme a go. I was ready to make big changes in my life, and figured I could do ANYTHING for 30 days…so why not try this approach and see what happened.”



“After the first 30 days of FLAWLESS Food For Fat Loss eating + Daily Energy, Premium Omega3 (intervention dosage) + at least 30 minutes a day of MOVEMENT, I lost exactly 26.0 pounds and 3.1% body fat. I felt amazing.”

I felt amazing. I was getting QUALITY sleep (8+ hours a night in a blacked out room!), QUALITY whole foods, and QUALITY supplements via the Spring of Life

family of products. I continued this lifestyle (because it was EASY and I was NEVER hungry) and now, 15 months later, I am down 141.5 pounds and 28.7% body fat.

My current body fat is 24.5% (although I have some question about that figure, since I have about 20 pounds of “doctor confirmed” sagging skin from extreme weight loss) and my lean muscle mass is 31.4%.

“I continued this lifestyle (because it was EASY and I was NEVER hungry) and now, 15 months later, I am down 141.5 pounds and 28.7% body fat. My current body fat is 24.5%”

My family, friends, and colleagues ask where I get my seemingly unending source of energy … and I find I need fewer hours of sleep to wake up feeling incredible. I no longer feel lethargic in the middle of the day … and I honestly cannot think of the last time I have actually “yawned.” I sing the praises of Spring of Life (and Chris’s Food For Fat Loss scheme) constantly. I am not shy about sending links to his blog and the Spring of Life website to people who ask about my state of health. I have done it dozens of times to dozens of people. I am absolutely passionate about creating a better life for myself, my family (husband and daughter), and am currently reading about 11 different books on nutrition and metabolism because it is my new obsession.

“I feel light and agile. I am teeming with energy. My mind is clear and my body is racing. I can keep up with my 4-year-old without a problem.”

I am so impressed by Chris’s knowledge on how the human body works and



what is the best fuel for optimum performance. His base of knowledge has inspired me to learn about these processes as well. I want to be a positive example for my daughter as she grows, and I want her to have a love for healthy foods and understand why we eat what we do. I do not want her to have a dysfunctional relationship with food like I did for my first 40 years of life.

“Without the boost I got from my Spring of Life products (daily energy, omega), I would never have had the energy to undertake the ridiculous endeavor of attempting to lose over half of my body weight in less than a year-and-a-half. And not only did I attempt it, but I SUCCEEDED in it.”

I tell everyone who asks me about my physique about the role Spring of Life and Food For Fat Loss played in my transformation, and will continue to do so, for as long as I shall live….which, by the looks of things, should be a VERY long time.

THANKS, Spring of Life + CHRIS THE KIWI FOR CHANGING MY LIFE!!!

H.C. 40 years old Charlotte, NC Financial Analyst for a Fortune 250 Company

Chris: H.C. I am SO proud of you for taking responsibility for your health and life and going after it.

THANK YOU for taking action. You did amazingly well. Thank you as well for having the courage to share your story.



To those of you who are reading this I would like to make a couple of points.

Please, if you are not currently happy with your body, and you have been eating less than perfectly for a long time, and you are yet to give my Food for Fat Loss program a try, HURRY UP and TRY IT. You can read about it right here.

Food is First.

You will also note that H.C. made a priority of:

z QUALITY FOOD without DEVIATION for a consistent period

z QUALITY SLEEP (8 plus hours in a blacked out room)

z MOVEMENT

Think they are related to her success? So do I.

Technically, the majority of you don’t NEED ANY supplements to

begin or make major progress.”

I state this clearly, and you can quote me, the CEO of a supplement company — here it is again:

“You don’t NEED ANY supplements to begin or

make major progress”That is what is so cool about a LIFESTYLE approach. You can do it forever, just with clean food. Whoooppeeeee!

That said, frequently folks initially complain about a lack of energy, mood swings and energy ups and downs, digestive issues, and generally being unable to stay on the wagon for any of the above when getting started.



Or they go amazingly well for a 30 Day Challenge then quit and go straight back to the crappy eating habits that got them in trouble in the first place.

Make it a lifestyle approach and YOU WILL TRANSFORM YOUR LIFE.

And that is exactly what this was for Heather, a very aggressive change in lifestyle.

From sick, overweight, lethargic, DYING, to Healthy, Lean, Vibrant, and LOVING LIFE.

Definitely worthwhile. Two thumbs up for Heather C. for making it happen.

If you would like to take the same Spring of Lifetm Daily Energy that Heather C. did, then you can get it here.

http://www.springoflifeusa.com



What Can Spring of Lifetm Daily Energy Do For You?• • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •

For starters ….

1. Finally help give you the energy to get up off your ass and start eating and living cleanly – simply by providing nutritional insurance in terms of micro nutrient intake in your diet (think “vitamins and minerals” – even tiny deficiencies here can make you feel pretty miserable)

2. Help mitigate energy fluctuations

3. Help mitigate CRAVINGS (especially sugar cravings and micro nutrient deficiency related cravings)

4. GREATLY assist your body to naturally detoxify, especially your “you-only-get-one-LIVER”

5. Boost immunity – sickness is a rarity in the Spring of Lifetm Daily Energy community

6. Improve digestion – in general, good bye to gas, bloating, IBS, and hello to major improvements in any diarrhea or constipation symptoms

7. Improve digestion – specifically, of MICRONUTRIENTS – think those awesome little vitamins and minerals again

8. Reduce systemic inflammation

9. Increase your body’s own ability to tolerate stress via adaptogenic herbs

10. Improve athletic performance by enhancing recovery ability and improving health right down to the cellular level.



Do I think you can do OK without Spring of Lifetm Daily Energy? Yes, 100% yes I do for the majority of people.

Do I think that you can do BETTER with Spring of Lifetm Daily Energy?

Yes, 100% yes I do for literally EVERYONE.

If I didn’t, I wouldn’t be here telling you about it.

Many of you have fallen off the wagon, perhaps post “Happy New Years Resolutions”

If like me you find H.C.’s story very inspiring, please USE IT and TAKE ACTION.

I know that H.C. would be very happy to know she was inspiring you to take action and now would be a great time to get back on the health and happiness wagon.

Chris “the Kiwi”

100% Focus on Happiness — It starts with phenomenal health.

www.SpringOfLifeUSA.com

http://www.SpringOfLifeUSA.com



Chapter 1: Food for Fat Loss™30 Days To A Healthier Happier YOU

FOOD for FAT LOSS and the idea behind Spring of Lifetm Daily Energy.

Spring of Lifetm Daily Energy is an element in the regime I recommend for Fat Loss — BUT YOU DO NOT NEED IT.

I am going to give you a two second primer on Spring of Lifetm Daily Energy, since everyone asks me about it and fat loss — then we will get into the Fat Loss Program.

To start — Spring of Lifetm Daily Energy is NOT a meal replacement (I don’t believe in them). I am going to say that often.

“Why would you take Spring of Lifetm Daily Energy?”

You take Spring of Life Daily Energy to get a huge wallop of food-sourced and readily absorbable micronutrients (and get them IN to your system) every day. They have been pre-selected for efficacy, quality, and combined in optimal amounts for synergistic impact.

Eating (and absorbing) sufficient micronutrients is VITAL for every function in your body. If you are missing out on even one essential nutrient, your health suffers. We can survive for a long time, but thrive is a different story.

At the same time as providing those micronutrients, Spring of Lifetm Daily Energy works on your body’s ability to absorb ALL nutrients by improving gut health.

http://www.springoflifeusa.com



Improving gut health = increased nutrient absorption + lower inflammation

Since you know we need those nutrients, and inflammation is the number one cause of disease, you can see why this is useful.

Spring of Lifetm Daily Energy will also massively boost your immunity, detox (lightly) your liver, and do a host of other cool little things like give your brain a neurotransmitter boost, improve your body’s ability to withstand stress (via a host of adaptogens) and provide potent anti-oxidants aimed at improving cellular function and overall health.

Pure and simple, it is Nutritional Insurance for Health and Daily Energy!

• • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • z Insurance against nutrient gaps in your diet

z Even if you eat “perfectly” – insurance against nutrient gaps in your available food quality

z Insurance against disease, toxicity, and immune suppression

z And importantly insurance against problems with your GI tract impacting on your health and your absorption of nutrients

That is it. It is not a meal replacement (who still eats these? please eat FOOD), and it is not designed to be taken only on “cheat days”. It is designed to give you a DAILY leg up nutrition-wise, with a view to optimum health, energy, longevity, and performance.

If you take it every day, it works. GI function will improve, micro-nutrient absorption will improve, immunity will improve, energy will improve. And yes, if you get those benefits in a row it will help with fat loss.



Direction for 95% of people on how and when to take Spring of Lifetm Daily Energy:

Wake up, take 1 serving of Spring of Lifetm Daily Energy, ideally in water. Do this everyday. AND/OR take your serving of Spring of Lifetm Daily Energy immediately post workout (or depending on diet immediately prior to first meal of the day).

IF, you are overtraining, have your immunity depressed, feel sick, have gut health issues, are post antibiotics, or about to go on a binge and eat a ton of stuff that is bad for you – all good times to up the dose dramatically – that is the other 5% of people.

But, that is not the ”plan” – it is designed so that you take it EVERY day, and over time and in conjunction with smart eating, lifestyle and exercise choices you will look, feel, and perform better. You will also get sick a lot less often, improve health right down to the telomere level (the ends of your DNA strands, anti-oxidants have been shown to do this) and enjoy overall greater energy.

Ideally, all of these will make you happier. THAT is our goal with this product.

We are all running our lives. We are all athletes… Just at different levels.

Spring of Lifetm Daily Energy is there to help you take it the next level.

These are all very good things. But none of that makes Spring of Lifetm Daily Energy a replacement for actual food that you chew…



FOOD is FIRST• • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •

I would love to say ‘you heard it here first’ but deep down I am sure you already know this. We both know it.

If we all accept that food is first, here are some simple rules for nutrition. If you do these, you will be happily ripped in no time. As a plus, you will also live longer, feel healthier, and have far lower incidence of disease.

z EAT for nutrient density

z EAT to improve gut absorption of nutrients

z EATamacronutrientprofilethatlendsitselftoimprovedbodycomposition and less disease

z EATsufficientquantityofqualityfoodtodeliveryourbodyitsmacro and micro nutrient requirements

z DO NOT EAT anti-nutrients

z DO NOT EAT foods that harm you

There are some great eating programs out there, the Slow Carb Diet from The 4-Hour Body, the Beyond Diet program; I like them both, they work well and they can be especially good for people just starting out and wanting compliance for the whole family.

They work, and with compliance people stick to them… so people get results.

Those results are reflected in how many people love and rave about these programs.



Having said that, here is my take on FOOD for FAT LOSS.

This is an all-out, no bollocks, 30-day plan “results guaranteed” way of eating. You won’t get hungry more than once or twice if you do it properly.

This is very, very easy. Note the words FOOD (that is what you will be eating, and the only thing you will be eating) and FAT LOSS – if you eat this way, and don’t change a thing; FAT LOSS is what will happen.

The Kiwi‘s take on FOOD for FAT LOSS™… and Happiness

You want to lose fat? REALLY lose fat? Then let’s get it over and done with!

Here is my ONE RULE:• • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •

z Make every meal a healthy sequence of Protein, Good Fats, and Non Starchy Veggies…

z … In that order…

z … And with NO exceptions.

Do this for 30 days (or 60, or forever, if you prefer), and get the bulk of your fat loss over and done with, quickly.

This ONE RULE, which automatically ensures a superior macro nutrient ratio for fat loss (and health) – has outstanding results with EVERYONE who tries it for the whole 30 days.

Kiwi! It can’t be that simple.



It is, but if you want the nitty-gritty, here is how it works:

Protein FIRST.

Every meal, start by eating a clean, CHEWABLE quality source of protein.

What do I mean?

Meat (preferably grass-fed), (non-farmed) fish, free range poultry, clean living or game meats, and free range eggs.

That is it.

Aim for a DAILY intake of 1 gram of protein per lb. of bodyweight or more. Yes, I really said that, and yes, it is harder than it sounds.

Yes, it is so important it is going at number 1.

Break this protein intake over each of your daily meals (2 meals is OK, 3 meals is perfect and 4 is more than enough), and make getting in that quota of high quality animal sourced protein your priority at every meal.

Don’t like counting? (And I don’t like counting, so this is how I recommend you do it)

HOW I RECOMMEND YOU DO IT (the food order part) • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •

z Eat your protein until you are about 75–80% of the way to satiety, checkforfats,andfilluponveggies

z That means eat the animal-sourced protein component of your meal until you are nearly full (about 75–80% of the way there)



Good Fat SECOND

After you get your real food protein down, ensure you are getting some healthy, quality, FATS at every meal.

“Good fats are your friend”

Omega 3 vs Omega 6

If you cook in coconut oil, limit omega 6 intake, and eat nothing for protein but grass fed meat, wild caught fish such as salmon, anchovies, and sardines, game meats and wild fowl, and vegetables, you are probably good to go without any supplementation, additives, or tricks whatsoever.

However, since this is nearly NO ONE who is chasing fat loss, everyone else needs to balance out their omega 3 to omega 6 ratios and reverse all the damage this imbalance has caused them as fast as possible.

You are aiming for a 1:1 to 1:3 ratio of Omega 3s to Omega 6s. These are our ancestral dietary norms and NOT what is happening with the bulk of the food we eat. A LOT more omega 3 and a lot LESS omega 6 is needed to get this balance, trust me).



We do this two ways.

z LIMIT Omega 6 intake FIRST, and then

z TOP up Omega 3 intake.

We also want to ensure that you are getting sufficient variety and quality in your good fat intake, and that these are coming from clean sources.

Other than the protein selection guides above, to top up Omega 3, do the following…

Take down some high quality fish oil with every meal. Work up to 2–3 grams of combined DHA/EPA per meal.

Daily amount as follows:

2–4 grams total EPA/DHA per day if you can see your abs even when sitting, never eat any grain fed meat, have no auto-immune or inflammatory issues, and none of your joints hurt, ever.

4–8 grams total EPA/DHA per day if you are carrying excess flab, any of your joints hurt, or you suffer any form of auto-immune or inflammatory disease. If you are anywhere in between, I recommend you build up, hold the slightly higher dose for four weeks, then go back down to 2–4 grams total EPA/DHA per day.

Divide your daily intake across your meals equally.

Trust me on this, it may take some working up to, but the results are outstanding. It will also help your BRAIN, and recent science suggests even the health of your telomeres (the ”caps” on your DNA).

NOTE: Hold this dose for no more than four weeks, then DROP DOWN. Don’t make a big deal of this – this is an intervention – the FOCUS IS ON FOOD.



“What If I Can’t Get Grass-fed Meat?”

Grain-Fed Meat

What about eating grain fed meat? Avoid it whenever budget and availability allow; those cows are unhealthy and have a messed up omega 3 to omega 6 ratio (omega 6 heavy, frequently higher than 1:20), but if you have limited options, eating grain fed ruminants is STILL BETTER than not eating this way. However, for Grain Fed meat go for the leanest cut you can (the fat on grain fed meat is BAD).

So cut the fat OFF grain fed meat, go for the leanest cuts.

Clean Fats Top-Up

To top up the fat content with CLEAN FATS (remember, we check for fats EVERY meal), add a tablespoon of one of the below

CHECK FOR FATS: ADD 1 TABLESPOON OF THESE TO any meal that is not made up of Grass-fed meat, wild caught salmon, or game meats.

z Grass-fed butter (the only dairy you will eat)

z Organic Ghee

z Coconut Oil

Or BEST of ALL: the rendered animal fat of a cleanly raised animal. Either because you bought it, or because you saved it from another cooking session where you cooked clean meat.

Some advise that you nibble away on almonds, macadamias, Brazil nuts or walnuts, but these can potentially increase your Omega 6 load (macadamias and brazil nuts are the best of the nuts but remember that ratio) and potentially cause auto-immune issues, so personally, go for the other sources of fats given here, and limit total daily nut intake to half



a handful of raw nuts per day, max. (Let’s call that “6 nuts per day” — no more).

Any meal that is made up of grass fed meat, wild game, wild salmon, anchovies, or sardines means you can skip the tablespoon of clean fats, since your meal will provide them.

Feel free to leave the FAT ON when eating grass-fed ruminants or wild game. This is clean fat and GOOD FOR YOU, and very good for your fat loss.

For Cooking: Cook in coconut oil (low to high heat), grass-fed organic ghee, or in the animal’s own fat (or rendered lard from grass-fed animals, if you can find it). Those stuck with grain-fed meat, can cook in grass-fed butter if they want to.

Other than coconut oil (with impunity) and small amounts of olive oil (for flavor and if you cook with olive oil, LOW TEMP only) ALL OTHER VEGETABLE OILS are making you fat, inflamed, and unhealthy and they ARE BANNED FOR LIFE.

Fat Summary

z Food quality is extremely important. Go for the clean cuts of grass-fed or wild meat and wild caught oily fish wherever you can find them/afford them, and you can chow down with the fat ON without even thinking about it. This is the BEST way to get your fats in your diet.

z Next step down the ladder is to add in clean fats to your meal as required, normally in what you cook in.

z Last step is the fish oil—NOTE: This slightly high dose fish oil approach is an INTERVENTION. It is designed to help you get rid of inflammation, to start stripping fat and balance out your (likely horrible) current omega 3 to omega 6 ratio.



You hold this level for 30 days MAXIMUM at which point you will drop back and take from 2 to 4 grams of combined EPA/DHA from fish oil a day for the other health benefits.

MORE IS NOT BETTER. LONGER IS NOT BETTER.

Read this again: At the end of the 30 days at the higher dose, you must back right down.

Intervention means it is not forever.

Veggies THIRD.

Yes, third. Fill up (keep going until you achieve satiety) with green, nutrient dense vegetable choices.

You have eaten your animal sourced protein until you are 80% full. Checked for clean fats, and added if required. You took your fish oil…

NOW, for Part Three – VEGGIES! – Just close out the meal and keep chomping until you are no longer hungry. You will get a TON of micronutrient goodness with very few calories, so seriously, eat away until you are nicely satisfied! Here are my favorites:

• Spinach

• Kale

• Broccoli

• Cabbage

• Baby Bok Choy

• Brussel Sprouts

• Asparagus

• Cauliflower

• String beans

Feel free to add your own.



You can do this as a stir-fry, steamed veggies, raw veggies, a big salad, a stew. Whatever makes you happy. Just watch sauces. Olive oil and balsamic vinegar in small quantities are fine. Other than coconut oil, ALL other vegetable oils are banned.

Please make sure you cycle through the veggie choices, and don’t be afraid to add plenty more, variety rocks, and there can be too much of a good thing.

Tip: Cook with herbs and spices to add variety in nutrients and flavors to your cooking. There is no need to get bored.

What about carbs you ask?

My answer: This is about FAT LOSS, which generally implies that you have some form of METABOLIC DERANGEMENT and INSULIN ISSUES… so what about carbs?

Limit fruit, eat NO carbs at all other than those naturally occurring in your vegetable selection, and drink only sugar-free, unsweetened beverages.

This means water, tea, black coffee.

Sound extreme? Not really. Extreme would be forcing our bodies to survive on a diet that is freaking terrible for us and making us fat and unhealthy.

The result, lots and lots of FAT, SICK, and MISERABLE people.

I am all about happiness, so please, don’t be one of them.

Oh yes, this also means NEVER EVER – EVER – EAT GLUTEN.

Ancestrally, we didn’t eat any processed carbs, or even a carb heavy diet, and we sure as heck didn’t eat much, if any gluten.

The longer you go without carbs by the way, the easier it is to get past your carb addiction.



Move your body over to this, our more ancestral and evolutionary format for eating and quite simply…. prepare to be amazed.

The nutrient density of a meal like this alone is a world away from a modern, nutrient starved, about to make you fat and miserable “meal”.

Note: Elite or very hard training athletes whose focus is on recovery (or fuel, in the case of endurance athletes) should take down some carbs post workout in the form of tubers. This equals yams, sweet potatoes, taro, yuca, and potentially a small amount of fruit. But this article is not about nutrition for you guys in season or training, this is about FAT LOSS.

Here is the FOOD for FAT LOSS Rule again.• • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •

Make every meal a healthy sequence of Protein, Good Fats, and Non Starchy Veggies…

z …In that order…

z … And with NO exceptions.

z Nothing else. Do not eat anything else.

I repeat. If your goal is FAT LOSS, then for 30 days eat NOTHING ELSE.

This means for the 30 days…

NO CHEAT DAYS. Yep, no cheat days. You can have the odd OVER EATING day, but the rules for the food order and choices remain the same.

If you want to over eat one day a week, go for it!! Brazilian BBQ restaurants with a salad bar work a treat, as does a monster Thai “double” red chicken curry in coconut milk (ask them to hold adding sugar) and without the rice. Yummy.



NO GLUTEN. Remember the ”no anti-nutrients” rule? Gluten is the super devil of anti-nutrients. So that means not today, not on a cheat day, not once in the next 30 days, and ideally not ever. You are welcome.

NO GRAINS, NO CEREALS and NO LEGUMES. Sorry, they are OUT for my version of the 30 day fat loss cure. While legumes are by far a “lesser evil” when compared to gluten, the anti-nutrient content (lignans, lectin, saponins) plus the carb content rules them out. All cereals and all grains out means no quinoa, no oats, no brown rice.

POST WORKOUT NUTRITION. See meal rules above, and Athletes note my comments. NOTHING changes if the primary goal is fat loss.

(Athletes already pretty lean who want to get a tiny bit leaner while not impacting training loads can add in some tubers and a small amount of fruit immediately post-workout. LIMIT fruit if you want to speed up the fat loss. If you are going to do fruit at all, or if you must blend any liquid meal, NOW is the time. Athletes who are serious about getting leaner should back off their training volume and adopt this eating strategy in full for 30 days, and get the fat loss over and done with)

NO JUICE. No juice, no juice…no juice. NOT ONCE.

NO DAIRY: including milk, yoghurt, cheese, whey protein, cottage cheese or anything else. Did you see ANY mention of dairy above other than grass-fed butter for people stuck with grain-fed meat? Nope. That is because it is not in your diet at all for the next 30 days.

DO NOT HAVE LIQUID MEALS if your goal is FAT LOSS. This includes ALL protein shakes, blending up a ton of veggies and or fruit in a blender, or any “meal replacement” products. These will cause insulin spikes, and those spikes don’t help your fat loss one little bit. Blended is way better than juice, but even so, lets limit those insulin spikes for the next 30 days.



LIMIT FRUIT to post work out only, one serving or less (on average) every second workout, until you are lean. Too much fructose will mess up the best of fat loss plans. Best choices are melons or berries.

Limit means exactly that. If you are seriously looking for fat loss I would be happiest if you ate NO FRUIT for the next 30 days.

NOTE: Your vegetables have ALL those wonderful anti-oxidants and nutrients as well, but without the fructose.

FRUCTOSE is the devil when it comes to Fat Loss – limit fruit!

SUPPLEMENTS: In total, Spring of Lifetm Daily Energy for insurance and gut health (as required), fish oil for Omega 3s and to combat inflammation, and Vitamin D3 if you are not getting enough sun. Anything else is surplus, and purely elective. Heck, ALL of them are elective. Food is FIRST remember.

HUNGER and CALORIE COUNTING: there is no calorie counting. If you do it right, there will be no hunger either.

Just eat when you are hungry, and stop when you are full, but ONLY eat according to the rule above. If a lack of appropriate food choices means you can’t eat for a few hours, pucker up mate and just hold on. You will thank me for it.

If it happens that you can’t find food that complies, just ENJOY the hunger, and when you can eat according to the rules, just make up for it in terms of volume.

Having this break from food intake won’t detrimentally harm your fat loss, or your muscle, or anything else. I promise.

That. Is. IT.

Woooohooooo!



Note: Just in case you are crying at the thought of what you CAN’T eat. Once you are ripped, you can start to play with the following:

z A small amount of fruit post workout on occasion

z Carbs in general post workout if your training necessitates it (tubers ideally, sometimes a bit of fruit, melons and berries the best)

z Nuts and seeds (but watch volume)

z Not worrying about having the odd meal where you go off the rails (a little, and if you are smart, NEVER gluten)

z Playing with Dairy a little – especially post workout if after MASS – and only if tolerated

z Playing with blended smoothies – if you must, again, post workout ideal

z Alcohol in moderation

z Cheat meals done right (more on this later)

But, until you are ripped… try this EXACT eating pattern and food choices for EVERY meal for 30 days.

This eating pattern puts Food Quality, Your Health, and FAT LOSS first… Crazy right? If you are carrying excess body fat, then it is something you should have done a long time ago. Now is your chance!

Exercise SMART. Lift weights with intensity 2–4 x per week, never more than 1 hour, and generally far less. Walk as often as you can. Sprint every now and again when orthopedically ready. It not orthopedically ready, work towards it aggressively with smart programming, since sprinting is your birthright and few things beat it in terms of quality exercise.

Spend more time on relaxation outdoors than you do now.



Focus on SLEEP (chase 8–9 hours plus in a blacked-out room), and getting 30–60 minutes of sun daily. If you don’t get enough sun, supplement with some Vitamin D3, and think about changing your lifestyle or moving.

If you do this FOOD for FAT LOSS plan, really truly do this, and don’t love me at the end of it… well, there is always a first time for everything.




P.S.1 I didn’t go into any of the auto-immune or health benefits here. But be assured, if you go and take a bunch of tests today, every marker you have will improve at the end of the 30 days if you do this to the letter. Enjoy.

P.S.2 Feel free to share this with as many people as you wish… I like lean, healthy, happy people, the more the better!




Chapter 2: Food For Fat LossPart 2—Follow Up

The main point about my recommended way of eating is simply this…

Focus on the FOOD

• • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • z Food QUALITY

z Food SELECTION

z Food ORDER

Here again is my ONE RULE:• • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •

z Make every meal a healthy sequence of Protein, Good Fats, and Non Starchy Veggies…

z ….In that order…

z ….and with NO exceptions.

Why this order? This automatically gives you an outstanding macro nutrient profile for near guaranteed fat loss (and disease prevention, if you care about that sort of thing).

It also means you are likely to actually eat enough protein and fat at every meal so that you don’t get hungry…….

The best part?



If you don’t want to, you don’t need to COUNT anything!

Just eat your protein source until you are 75–80% full, check your clean fats, and then fill right up on vegetables.

I like it.

Miss this focus on food quality and food order at your own peril. It is the key to the vault. (When you get more used to what the effective portions are, yes, you can go back to eating in any order you want, but do not skip this eating order step until you are already getting a lot leaner. If in doubt, go the whole 30 days).

Get this practice down FIRST along with a concentrated effort to get as much quality sleep as you can, and if fat loss is your goal, you are officially up and running.

Add in some quality, intense exercise, plus some less intense but frequent rambles and plenty of daily movement, and now your body is rocking to a very efficient beat.

If you do this for 30 days, really stick to it, I know you will thank me for it.

Now we can talk about fish oil. It is human nature to focus on what we think are accelerants to our goals.

A note on the fish oil intervention:

z it is just that, an intervention

z BUILD up to your daily intake, just start with one capsule with each meal and add one capsule per day

z it is the LEAST important of the other recommendations I gave there. Which were food QUALITY, food SELECTION, the order in which you eat at each meal, and focusing on SLEEP. Get those right, then add in some smart exercise, then check for other fats in your diet, add those in as required, THEN add in any fish oil, and you will be golden.



Repetition again I know, but I really wanted you to get this.

Like anything else, I recommend you go and chat to your doctor before you make any adjustments in your diet or supplementation. If you have a medical condition, PLEASE go and see your doc first.

Lets get this fat loss puppy over and done with, so we can rock on to focus on more fun things such as what stories to tell your friends about how you got so ripped, seem to be glowing with health, and have so much darn energy it is annoying to people around you.

Personal example: I eat this way too, almost all the time.

You don’t need to read this if in a hurry, but as an example for you, here is a one day weekend example of how I am eating, training, and living:

Wake up Kiwi!

Knocked back a Spring of Lifetm Daily Energy serving in water.

Took my 1.5 liters of cold water out of the fridge and started swigging it

Instead of going for a quick little walk outside (which is what I usually try to do) I performed 10 minutes of tissue mobility work on my foam roller (nickname: mi esposa), and then did some hip flexor stretches and hamstring mobility work.

I spent all last week sitting down working and ignored my body, and I am suffering for it. A little bit of foam roller action and mobility work goes a long way. On to more exciting things….



Whooop! Breakfast time!

I am alone and I am having a working breakfast today (I am working a half day, playing catch-up), so I want something super fast to cook, that I can eat without paying too much attention to it. I am a bachelor and no one would call me much of a chef, (I leave that to my sister, who is so good she is writing a cook book on healthy YUMMY cuisine) but if you want fast and easy, I am your guy. This is what I had today.

First, I wilted the spinach in a pan in a bit of coconut oil.

Once I got that started, I browned the mince (burger recipe) on medium heat in its own juices

When the mince was ready, I slammed the eggs in low-ish heat with coconut oil (left the yolks a bit runny on purpose)

The mince goes in a bowl, then the eggs get cooked and go on top. It all gets mixed up in the bowl with curry powder, a bit of pepper, and a big splash of today’s herb of choice, oregano. (I randomly experiment with herbs). BTW, this is why I left the egg yolks slightly runny.

This is surprisingly yummy, and total prep time is less than 10 minutes. I finished the bowl while pounding out emails, then polished off the spinach (to which I added a big squeeze of lemon and a little bit of olive oil). I had 4 of our Omega 3 fish oil capsules with a small glass of water.

Three hours later, I have written a ton of work emails, plus an email to our customers and I am about to head to the gym.

Breakfast:

- 300 grams of browned grass-fed mince (also known as hamburger, btw check out this amazing recipe

- 3 free-range eggs, sunny side up

- Huge bag of spinach, wilted

http://elisastable.wordpress.com/2011/06/25/healthy-burgers/



Exercise:

I was going to give you my workout in full, but I realized that that is just going to fire up more questions, and I want you to FOCUS on FOOD. We can cover plenty of workout stuff in later books.

Suffice to say it will look like this:

z 20 minute walk in the sun to get to the gym. (I have already foam rolled or else this would go here)

z 5 minutes of stability and activation work for my shoulders and hips

z 10 minutes of dynamic mobility work

z 5 minutes of fast plyometric drills for my lower body to get my nervous system firing

z 35 minutes of lower body dominated strength work, focus on hip extension and dead-lift varieties

z Walk away

z 20 minute walk in the sun to where I am going to eat lunch

Lunch:

Lunch is coming, and will probably look like this (post workout, I am expecting to eat roughly 50% of my daily calories, though I am not counting, I just know I am going to be hungry!).

HUGE pile of roast grass-fed New Zealand lamb chops (I am biased, but these are amazing). Cooked with garlic, parsley, and some secret herb mix I can’t figure out.

They have a salad bar, so I am thinking a bowl or two of vegetable medley. I will be chasing variety, so I will have a bit of everything that they have that fits our rules for nutrition. I will add a tiny bit of olive oil on the salad, a splash of balsamic.



Lots of conversation.

Depending how I feel, I may go for a bit of a slow amble after lunch.

On weekends (and any other day when I have the time) I try to go for a big long walk outside. I feel happier, every time.

I prefer to walk with someone who is fun to talk to, and go somewhere new every time, but when alone I get a lot of thinking in and it sets me up perfectly for the week ahead.

Dinner:

Dinner will happen a few hours later. I won’t be counting, but I am guessing today it will be about 20–25% of my daily calories.

I am meeting a friend, and am picking the spot, and while I may change my mind, to give you an idea, this is what I think I will be ordering:

Grilled salmon with a big squeeze of lemon juice on top

This comes with vegetables, but I will get a side order of grilled asparagus anyway. It is yummy.

Maybe one glass of red wine, maybe not.

Whatever happens, I will be finishing eating with at least two or three hours to spare prior to bedtime, as I am chasing sleep quality, and I sleep better (and will likely have a superior growth hormone response) if I allow this space. I also sleep better if I don’t drink any red wine, hence the maybe not.

By the way, I sleep in a room with blackout curtains. You should too.

Tomorrow AM, I am waking up (no alarm, I will go to bed early) and I have



planned a 20 minute walk FLAT OUT in the sun. If no sun and raining, it will be FLAT OUT in the rain.

Then it will be back to work. Spring of Lifetm Daily Energy is growing phenomenally fast, and we are happily very busy.

I thank you for your support and interest.

Now please enjoy the rest of your weekend, and every time you eat, remember the one rule for FOOD for FAT LOSS.




P.S.1 What is your favorite Food for Fat Loss Meal? Post your top two or three on my blog. EVERYONE is interested in meal ideas!

P.S.2 Note the recipe I gave you for the Hamburger and go check it out, YUMMY.


http://christhekiwi.com/

http://christhekiwi.com/



Chapter 3: Food for Fat Loss Part Three — FAQ to Accelerate Your Fat Loss Progress

Are you game to lose a ton of fat in the next 30 days? If yes, then please read on. Here are some frequently recurring questions we receive about how to do it.

Q: “Wondering about the lemon juice and wine? Are these OK in moderation during the first thirty days? Also, need help with acceptable ”Good Fats”?

Very common question about good fats as well, which I will cover in more detail later.

Lemon juice. Hand squeezed on to something you have cooked – no problems whatsoever.

A splash squeezed into a glass of water (again by hand). If you must. A splash.

Q: Wine?

Alcohol. I knew it was coming. I love wine, especially red wine. In moderation a tiny bit of red wine in theory is not a problem, but don’t delude yourself, if you are really chasing the fat loss hard, limiting your wine intake (and all alcohol intake) is going to get you there faster.

You will sleep better, have a better hormone profile, and be less likely to go off the rails if you avoid the alcohol.

My absolute preference is none for the 30 days. This is because I know what I am like after one glass of wine.



Secondary preference, if you have the self control (and if you do, it would beg the question why are you chasing fat loss?) is one per day cap and ideally only once per week.

If you MUST do this (and I would prefer you didn’t, it is only 30 days), then make your choices red wine or clear spirits (tequila, vodka), watch any mixers, and make sure you stop at least 2 or 3 hours prior to sleeping, as the alcohol will mess with your sleep quality.

For guys, it will also crush sperm production.

Do I think you will tee-total? Some of you will, but all? No, I am realistic.

What I want is 30 days of your life where you give it your best shot to get really lean. The results you get will directly dictate which habits you adopt, how ripped you end up getting, and how healthy and happy you are.

You will get better results if you avoid alcohol for the next 30 days.

Q: “What DHA/EPA omega 3 supplements do you recommend please? On this fat loss plan would coconut milk be considered a dairy? Because of the tomatoes and onions in a home prepared salsa is that not allowed?

Which fats other than that from fish and supplements and cooking oil or salad addition do you recommend please. For example olives, avocadoes?? Anxious to begin in Florida! Thank you very much, smiles, K”

Thank you, K!



Fat sources:

Your first choice, by far, is the naturally occurring fat you eat in your clean chewable protein sources.

The naturally occurring fats in grass-fed pasture-raised beef, game meats, pasture raised animals in general are amazing and should be your staple along with fish. There is fat in all the animal based proteins, including eggs.

Naturally occurring fat in fish, especially cold water fish such as salmon, mackerel, and sardines is excellent and very high in omega 3. I recommend you aim to get almost all your fat from direct animal food sources such as the above.

Cooking in coconut oil, or having a salad with olive oil and avocado, are also great healthy fat sources but the bulk should be coming from the animal/fish fats. Don’t have too much avocado due to Omega 6 load. See my earlier posts about what to cook in.

See Chapter 1 — Facts about acceptable tablespoons of “clean fats” to add to meals that may be lacking.

Coconut milk has NO dairy, and with its ratio of fats is fine. Just watch the volume. I love a good red chicken curry, (and I sometimes have massive ones on overeating days), or big seafood soup in coconut milk, but for fat loss, I do not regularly consume more than a quarter of a can of coconut milk per meal/serving.

Nothing wrong with tomatoes, onions, or salsa, but if your version of salsa looks like a tomato juice concoction, think about that and change it, or limit volume.



Fish Oil:

Remember my comments on fat from foods first.

I give my recommendations for fish oil on www.SpringOfLifeUSA.com.

When we set out to create our own fish oil (and yes, there is a reason why we went with Fish Oil and NOT Krill Oil – we wanted to make sure we were top of the line, or we never would have bothered.

If you have ever stopped to look, there ARE differences in fish oil. These mainly come down to the following:

z wild caught or farmed

z where caught

z quality and type of fish used

z level of filtration in processing the oil

z concentration of EPA/DHA

z testing for contaminants

z total quality of procurement and manufacturing

z process sustainability

When you look at a bottle, note those things, and note the amount of combined EPA and DHA per serving (and per capsule).

Make your selection based upon the above.

We lined up the five top sellers on Amazon (all with 4.5 stars or higher in rating) and compared them against the product we created.

My very biased opinion and recommendation is that you use OUR Fish Oil.

Dosages are given in Chapter 1.

http://www.SpringOfLifeUSA.com/omega



Q: “I like the whole concept of FOOD for FAT LOSS but have a couple of questions:

Q1: “I find it difficult to eat as much protein as you recommend according to my weight (160#, 5’4″). Divided into 3 – 4 meals has me doing a lot of counting and calculating. I love protein and have shopped Whole Foods to get the best choices. Do I need to eat 160 grams of protein a day? Is it OK to come close and is it more important to eat in the proper order even if I can’t get in as many grams as you suggest?”

Q2: “I feel like I’m eating a lot of food but I’m definitely eating in the correct order. Is this normal to feel this way?”

Q3: “I do not know what grass-fed mince is. Could you please enlighten me.”

Great questions.

For Q1, you should aim for this amount of protein….. BUT I really don’t care on the counting.

Eat according to the order and level of satiety recommendations, which are more important (and saves the counting) and you will probably do more than fine.

If you don’t at the end of 30 days and everything else is equal, we may look at getting you to check your total protein intake further down the road.

Almost no one I deal with individually ever needs to count grams if they eat this way.

So, use the food order and just go for it!

For Q2. Yes, very normal! There are no empty calories, lots of nutrition. All good stuff. Chomp away mate!

For Q3. And for this one I apologize for my Kiwi jargon, I mean grass-fed beef mince, or hamburger.



Q: “Chris, I’ve been doing the 4 hour body diet, and doing well on it. One of the biggest differences in your diet is no legumes, and of course, no cheat day. What’s your reasoning for omitting those two elements of Tim’s diet? To me, it seems like your’s is essentially a no carb diet while his is the “slow carb” diet. Are you not worried about ketosis? Doing my Daily Energy everyday. Frank”

Thanks Frank!

A good question. If you check Chapter 1 (and right down to the parts at the bottom) I pretty much answer this in relation to legumes, macro nutrient profiles, cheat meals, and also protein shakes and liquid meals.

Re the cheat meal, quickly read this…

FOOD is FIRST• • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •

If we all accept that food is first, here are some simple rules for nutrition. If you do these, you will be happily ripped in no time. As a plus, you will also live longer, feel healthier, and have far lower incidence of disease.









That should explain the lot.

Note nutrient density. My way is not a no-carb method. It is low-carb with a very positive nutrient trade off between carbohydrates and nutrient density (so important when chasing fat loss especially).

I am asking people to change their habits for 30 days. And I am giving you a food order that makes it easy to get lean and easy to dramatically change your health.

I don’t want to break those habits for a cheat day yet, and have you mess with your insulin metabolism, mess with your gut health, or anything else for ideally, the whole 30 days. Consider this a 30 Day Challenge – and stick to it.

There is a 15 day minimum needed for repair of your gut lining, and frequently far longer (up to 9 months in some cases!!). Further, most people eat very, very poorly and go way overboard on their cheat days, and hurt themselves, and their fat loss progress.

Yes, there is a degree of compliance for people to know that they have a cheat day coming up. I understand that.

I am just asking you to get the fat loss over and done with a LOT faster, while improving your health more radically and in a format that lends itself to dramatic, long term positive health outcomes.

You can have overeating days, and you can eventually enjoy the odd, guilt-free discrepancy (I prefer “meal” over “day”), but I always make the recommendation you avoid gluten. But that my friend, is 30 days in the future.

Note: One of my biggest predictions looking ahead is how much more mainstream the understanding will become of just how much gluten can mess us up. Read more…

http://www.scientificamerican.com/article.cfm?id=celiac-disease-insights



Q: “I have two questions…

Q1: Which cuts of grass-fed beef do you recommend? Only the leanest cuts (93/7 or 95/5) or are the 85/15 or 80/20 cuts OK?

Q2: I’ve started the eating plan, but overall it seems like this is pretty much a Atkins/South beach type-diet, with super low carbs and which is going to burn fat by putting the body into ketosis. Is your diet any different?”

Good questions.

For Q1, if grass-fed and the rest of your eating is in line, I am not too worried to be honest and am quite happy with you eating the fattest cuts you want! Go with whatever cuts you like to eat, mix it up, and try some game meats. IF grain-fed, absolutely the leanest every time. Trim all the fat off, and add in some clean fats from Chapter 1.

For Q2, what I am recommending is in effect a low (zero processed) carb, zero grain/legume/dairy way of eating. The closest description would be paleo. I don’t particularly like the word paleo, or anything similar; it sounds too weird for some people. I would describe it as an anti-inflammatory and nutrient-dense diet.

Or if you prefer, you are eating so that NOTHING goes in your body that does not make your body stronger. You are doing it for 30 days.

Call it the Kiwi Protocol if you want, or any other name, I don’t think the name is important.

How you FEEL is the important part.

I give you that food order to ensure compliance with macro nutrient ratios that may seem strange or unfamiliar to many people.



Doing it this way works a treat, as almost no one ever gets hungry once they get going, you don’t have to count anything if you don’t want to, it is EASY, and changes can be pretty dramatic.

It has inflammatory, auto-immune, disease prevention, insulin metabolism, metabolic repair and yes a ton of fat loss advantages.

But being in ketosis is not actually required. Is there some cross-over? Yes.

Are ketone bodies going to be produced? Yes.

Should athletes training for performance in metabolically demanding sports consider a diet with slightly higher carbs?

Yes, but get lean first. Once at desired levels of body-fat you can modify with the emphasis on carb intake generally post-workout to match recovery (and less often, fueling) requirements.

Would people looking to bulk up eat more like the athlete example? Yes, but with prodigious over feeding. But what I gave you is a fat loss and insulin metabolism repair protocol.

Once lean can you play with it? Yes, of course, as per Chapter 1.

Will you eat a TON of vegetables this way? Yes, you will be surprised, especially as you get into it.

Will you eat a ton of animal this way? Yes, you will be even more surprised.

Will you feel pretty darn good at the end of 30 days……?

ABSOLUTELY! Give it a shot mate!

It works. And if you do it, I promise you will be happier at the end of 30 days.







Chapter 4: Food for Fat Loss Part 4 — But Kiwi, What About Cholesterol?

Q. Hey Kiwi!

Nutritionists are shocked when they hear about my/your diet — their main objection being the high saturated fat and cholesterol intake — particularly the fatty meats and eggs.

Should we be limiting fatty meats and eggs or is your theory different?? Don’t want to be skinny and die of heart disease…

Have loved the diet and Daily Energy up till now though!! ” — Sam H.

Sam, a good question.

I used to ask the same after my university education and early reading led me well and truly astray on a carb heavy, “grains are your basis for fuel and health” diet.

(YUCK, I walked away from that approach in 2002 and never looked back).

The short answer is this: they don’t read enough.

Note how YOU feel up to now, then please, read on!

Lets look first at known single largest correlation with Cardio Vascular Disease (yes it beats cholesterol) and is in fact the single largest causative factor of pretty much every “modern” disease, including CVD, neuro-degenerative disease, and most types of cancer.



High Levels of Systemic Inflammation

Considering that the appropriate diet and exercise interventions (along with some consistently good sleep) can COMPLETELY and rapidly reverse this state and that big Pharma is instead telling doctors to prescribe drugs…. well, it sucks to be those guys when we are eating healthy.

And you should absolutely be eating healthy!

Then consider this nice, big, fat, study on cholesterol and lipids in 135,000 patients with heart disease tracked over six years…..

http://newsroom.ucla.edu/portal/ucla/majority-of-hospitalized-heart-75668.aspx

It shows that 75% of people admitted to hospital had LOW cholesterol.

Then consider this even nicer, fatter (well, longer) Norwegian, study involving 52,000 people tracked over 10 years. They were looking at the use of high cholesterol as a measure of mortality and CVD risk.

http://www.ncbi.nlm.nih.gov/pubmed/21951982

Medical reviewers are a very reserved bunch and don’t like stating anything “new” or as fact if they can avoid it. (It is not considered to be a very good career move). In other words, they only ever like to use the word “may” and very, very rarely do they make statements against the…er… grain. (sorry).

So consider the researchers comments, against the generally accepted madness of perhaps the biggest MYTH in health on the planet, the most important part of their conclusion I bolded here.

“Conclusion:? Our study provides an updated epidemiological indication of possible errors in the CVD risk algorithms of many clinical guidelines. If our findings are generalizable, clinical and public health recommendations regarding the ‘dangers’ of cholesterol should be revised. This is especially true for women, for whom moderately



http://www.ncbi.nlm.nih.gov/pubmed/21951982



elevated cholesterol (by current standards) may prove to be not only harmless but even beneficial.”

(insert sound of needle scratching across vinyl record)

What the __??? Kind of casts demons in a new light doesn’t it?

Let’s recap what I believe are the rules for optimal nutrition…

The Eating Health Part• • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •







Eating this way, which is the way I have given you with our eating plan, you are EATING to lower inflammation, balance omega 3 to omega 6 ratios, repair and sustain total gut health, and improve insulin metabolism.

In other words, eating to REMOVE inflammation…. the biggest cause of Cardio Vascular Disease.

I like it!



As you will recall your “animal” fat sources are ideally coming from: z grass-fed meat z pasture raised fowl z game meats, when you can find them z wild caught fish, especially cold water fish such as salmon z eggs, ideally from happy, free range, pasture raised birds z cooking …

• coconut oil • a small amount of olive oil • organic “close to the cow” butter from grass fed cattle (add this

in after a decent period of dairy free if you can) • and best, the rendered animal fat from cleanly raised animals

(when you can find it) z appropriate amounts of coconut milk used in food preparation z a very small amount of nuts and seeds (or no nuts and seeds for

now if you can or if you have auto-immune issues) z and lastly, fish oil supplementation. (I said lastly)

Lets look at what is NOT in here z Nothing is commercially “created” in a factory out of corn, soy,

or wheat. z Nothing is raised in misery (and nothing approaching health)

with a non-natural diet. z Nothing is synthetic, nothing is unnatural, nothing is heavily

processed. Further there are no nasty trans fatty acids anywhere in this way of eating.

z Nothing is going to mess with your insulin metabolism, which along with inflammation I think science now can happily lay at the feet of nearly every cardio-vascular disease.

z Nothing is going to mess with your gut health.



All these are SO important.

From the sources I have listed above and eating the way I have advised, I believe you have ABSOLUTELY NOTHING to worry about.

Your effective saturated fat intake is going to be roughly in the ball park of 10–15% of your daily energy, ALL from clean sources, and that is all good. I really don’t mind if it is even a bit higher than that if you are eating from only those sources, but in effect you don’t need to count it.

Saturated fat DOES NOT CAUSE Cardiovascular Disease. Saturated fat, is in fact, perhaps the most stable fuel source available to mankind.

By the way, your ratio of LDL to HDL cholesterol and HDL to total cholesterol is going to IMPROVE with this diet.

So too is your ratio of HDL to fasted triglycerides g which to my mind is the SMARTEST test for CVD risk. Fasted triglycerides will go WAY down, HDL cholesterol will move up nicely, if you eat our way.

Remember, the smartest test is HDL (you want this UP) relative to fasted triglycerides (you want this down).

Two thumbs up from Kiwi. Go eat your cow.

Your testosterone levels are also going to like you, as increasing saturated fat has been shown to assist in boosting flagging testosterone levels. This is good for both boys and girls.

Summary: Don’t worry about your saturated fat content if you are eating this way from the sources I recommend and in the order/amounts I recommend.



Note on grain-fed or industrial fed meats:

If you are being forced by budget requirements or situation to eat grain-fed or commercial sourced animal protein sources, I still recommend you eat in our food is first way, with the same order.

Grain-fed ruminants may not be as good as grass-fed, but they are still a far better food choice than most of the Standard American Diet (denoted as SAD).

However, in this case I would suggest you take the absolutely LEANEST cuts of animal in every instance, and focus on getting your fats from fish, a bit of grass-fed butter, rendered animal fat from a “cleanly raised” animal, coconut oil and fish oil. (The commercially raised animals aren’t healthy, have very different ratios of fats compared to wild animals, and have shockingly high levels of omega 6 and frequently toxins in THEIR fat, so it pays to leave it right out). Try and track down local sources of cheap grass-fed and healthy animal (try localharvest.org, or uswellnessmeats.com), and create a buying group if you have to…. but even if stuck with the grain-fed options, I would make the adjustments as mentioned and I would still go for it.

On eggs

Ideally get them from a local farmer who lets them run around eating and pecking away all over the place like happy chickens.

If you can’t do this, then go for omega enriched eggs, which have a better fat profile than the battery variety. You will taste the difference.

The larger detracting factor in eggs is not the cholesterol but the fact that they may have an



auto-immune impact on people who have some form of auto-immune issue, as the lysozyme content of the egg WHITES can sometimes cause issues in the gut lining of people with auto-immune disorders.

I consider them fine for everyone apart from those suffering from an auto-imune disease, or who have a known allergy. In which case, take them out for 30 days, then add them back in and see how you feel. As always, avoid the industrial variety wherever you can. And always, always, eat the yolks!

Overall, I prefer the direct animal/fish/fowl sources for both proteins and fats, but I eat 3 to 6 whole free-range eggs a day. They are cheap, fast, easy to cook, and yummy.

This is my suggestion if you are really worried about fat content and cholesterol….

z Try the FOOD for FAT LOSS plan exactly as I stipulated for the 30 days, tell me how you feel and look at the end of it.

z Take every medical marker under the sun now and then try this diet for 30 days (or better yet, 60, or even better, forever, and yes you can dump the food order after 30 days if the food quality stays the same). Then tell me how much fun it is to see the look on your doctor’s face when they retest you later, and get your new results and you tell them how you are eating.

I GUARANTEE you that 95% of doctors out there will say “it must be something else”.

You can also tell us how much fun it is to take your shirt off in 60 days and see the grin on your partner’s face…. but I digress.

Hypertension, high blood pressure, poor insulin sensitivity, nasty triglyceride levels, small LDL particles, poor ratios of HDL cholesterol (too low), type two diabetes, rheumatoid arthritis, the vast majority of auto-



immune disease, (the list goes on) have been shown to be preventable and generally reversible with the correct diet and exercise interventions.

In case you were wondering, the FOCUS on FOOD for FAT LOSS approach is the correct diet.

And I find it an easy way to go about getting it done, without ever getting hungry, and without the need to ever count or weigh anything.

Other diseases are being looked at too….. Consider that this type of eating is being researched for its role in neuro-disease prevention and treatment (alzheimers, dementia, epilepsy, parkinsons to name a few), auto-immune diseases from celiac (obviously) to multiple sclerosis, some types of cancers AND cardio-vascular disease….

…..and hopefully by now you are feeling more comfortable!

Remember my mantra. “100% Focus On Happiness” and how it starts with phenomenal HEALTH?

I did say health, not fat loss.

I just know that most people want fat loss a lot more than health, so I figured there was no need to go into too much detail about how you are also getting super healthy at the same time as you are getting leaner.

Your body wants to be lean, it wants to be healthy. You are now (perhaps for the first time) truly feeding your body what it is designed to eat, which is the short version of why it all works out so well for health.

You are eating an incredibly nutrient dense and healthy diet. It is an anti-inflammatory diet.

Don’t be afraid of the fat content the way we have it here; they are clean, healthy fats, in ratios humans are aptly designed to deal with.

Be happy that you are avoiding ALL the stuff that is bad for you.



Fat Loss may be the goal, but in reality it is just a bonus.

Ok, ok, ok, it is an amazing bonus that makes people really happy.

Go for it.




P.S.1 If you liked this book, feel free to forward it to your friends and family.

P.S.2 Have you had any enraged comments from friends or family about your FOOD for FAT LOSS eating yet? Would love to hear the stories!




Chapter 5: Fat Loss Hacks & Tweaks

Why Food Order (Macro Nutrient Ratios) Matters

Q. “I had some questions about your diet that came out a little while ago.

I’ve been following it to a t and I’ve lost about 10lbs over the past couple of weeks, but I’ve stopped losing any weight over the past half a week. I’m 6’2″ and I currently weigh 213lbs and my goal weight is a little under 200. Is there anything else I should be doing or anything I might be doing wrong so that I can continue toward my goal? “ — J

Here is my two cents on what you likely have going on…..

Firstly, great work on sticking to the regime to date. Assuming you are, indeed, following my program to the letter, I have some tweaks that may help you accelerate things. But mostly it is psychology.

Try the following tips. I think you will like the results.

Throw out the scales, you are chasing FAT loss, not WEIGHT loss.

The only exception to this is the massively obese. WEIGHT loss as a focus is the sole domain of the massively obese and doctors who don’t know any better.

I am amazed by people who have a WEIGHT obsession (usually women, but us guys are guilty of it too). Few things annoy me more than people who are looking more amazing by the week, but fretting about WEIGHT loss, or the lack of it.



Throw your scales out, they are NOT helping you. The current obsession with “I lost 20lbs on xyz diet” or “I lost 100lbs” is total crap for the vast majority of people.

WEIGHT loss, as a measure of progress, is a shockingly poor indicator.

CASE IN POINT: A client I have been helping who went from 38% bodyfat to 18% bodyfat in 8 weeks.

Her starting WEIGHT: 56.5kg

Her finishing WEIGHT: 55kg

Oh my golly, she only lost 1.5kg (3lbs) in 8 weeks. What a waste of time for WEIGHT loss….. She should have quit right?

WRONG. She has put on a heap of muscle, dumped a TON of body FAT, lost 7 inches around her hips, and more than doubled her self-confidence, for starters. (How fast can you say, “no more muffin-top” before you start smiling?)

The girl has abs, silky smooth skin where before it was pasty and pimply, and lost every little bit of “cellulite” on her body.

She is also very HAPPY, has cute little feminine biceps, perfect posture, has had the excitement of buying an entire new wardrobe to go out in, and has a rock hard feminine butt that could feed a good honest Kiwi family for a week (with an outstanding Omega 3 to Omega 6 ratio I might add, not that I think about these things).

She looks very feminine, very healthy, and is supremely energetic. And her body fat levels are still creeping down, without any calorie restriction.

All of the above, I am sure you would agree, are GOOD things.

Thank goodness she took my advice, weighed herself on the first day, then literally threw out the scales.



She kept measuring with a tape measure, and taking photos, but never weighed herself again, until now, when I asked her to do so to prove this point.

I’m proud of her, both for her outstanding efforts, and for keeping her focus on what mattered.

Suffice to say she LOOKS amazing. FEELS amazing, and can crush 100 swings with a 36lb bell in just over two minutes, and repeat it three minutes later.

FACT: muscle weighs 3 x more than fat by volume

FACT: no one should care how much you WEIGH

FACT: all you should care about is body composition, health, and performance.

The mighty acid tests are …. how do you LOOK, FEEL, and PERFORM?

Note: If she ever permits me, I will reveal her before and after photos and give you her story as a full case study.

Throw out those scales mate!

Not losing any WEIGHT in half a week is not cause for concern at all.

Just focus on staying on the path in terms of diet, and every three or four weeks, mixing up your programming in terms of exercise and ensure you continue to build progression in.



Diet hacks (fruit):

All fruit out. Yep, all of it. Only exception is ONE serving of fruit post workout ONE day every TWO weeks.

Diet hacks (nuts):

All nuts are gone for the next phase of this diet. You can add them back in at the rate of 6 total nuts per day maximum but not for another four weeks time. The same applies to seeds. This is to stop “a small handful” turning into something more. Happens all the time.

Diet hacks (total caloric load and food selection):

Two of every three meals must have one or other of the following as the protein/fat source

z wild caught salmon

z grass-fed steak

The remaining one (from three) meal can be any clean protein and fat source (i.e., your choice of dead animal) taken in the Food for Fat Loss guidelines.

Why am I doing this with the food choices?

Simple. I am removing any doubt that you are eating ribs three times a day, a can of coconut oil at every meal, and chasing it with 1000 calories of bacon every two hours.

If the food choices are smart and in accordance with my FOOD for FAT LOSS Guidelines, (i.e., EAT PROTEIN and FAT until 80% full) you will almost definitely lose a ton of fat.



Nothing wrong with grass-fed ribs, naturally raised pork or bacon, or a bit of coconut milk.

BUT at a certain point thermo-dynamics will kick in, and if you are eating 5000 calories a day when your body only needs 2000 calories a day, the fat loss progress will stall.

NOTE: If you are eating from clean FOOD for FAT LOSS approved sources, you are very UNLIKELY to go the other way in terms of putting on any fat in reverse (due to the metabolic pathways concerned, the uptake of the energy surplus by an automatic upsweep of your metabolism, and maximal control of insulin this way of eating represents), but the fat loss itself will slow right down.

You don’t need to count calories, and I don’t ever want to you to; just watch food choices.

The nuts and seeds are out both for the caloric impact but more importantly to remove the Omega 6 load they represent.

The fruit is out to ensure that any “small amount of fruit” is not a lot, and to minimize the FRUCTOSE load.

Salmon and Grass-fed Steak are near impossible to overdose on in terms of total volume per meal.

They also supply an amazing whack of clean, food-sourced Omega 3s, with the fats coming in a happy 1:1 to 1:4 range of Omega 3s to Omega 6s.

(SIGH) Just thinking about eating like this makes me happy.

If you find yourself getting a tiny bit hungrier on this format for a few days, that is OK, it will pass. And you can just add in one over-feeding meal one day a week, but only from these sources (eat your heart out).

Hope that helps, J!



IMPORTANT – Are You Under-Eating ??

Now, having said all that, for the vast majority of LADIES in particular, especially if you are stalling, you are most likely UNDER-EATING, especially in terms of daily protein and fat content.

This will nip all your dreams of fat loss in the bud immediately. It will also make you irritable, annoying to be around, and mess with your libido, but I digress.

Ladies, if you are NOT eating to 80% satiety from a meat sourced protein, every meal, than being hungry or complaining about a lack of progress in your fat loss is NOT OK.

Remember the FOOD for FAT LOSS eating rules. That is your eating program. If you follow it to the letter, it will get 95% PLUS of people to exactly where they want to be for fat loss, and drums please………… without ever being hungry once.

But you have to actually DO it.

I know, annoying right? Here is another case study:

I sat down to lunch (and then a dinner, same day) with a woman who told me she had been following my Food for Fat Loss recommendations, had lost a bit of FAT, then it had stopped.

I was staring at her lunch as she told me this. Maybe half a grilled chicken breast (being generous), with big pile of green, leafy, salad, straight from a salad bar.

Healthy, sure. There is nothing bad in there.

But freaking WAY off my recommendation of food order and satiety rules.

She is not morbidly obese, so she is dreaming if she expects to lose much other than muscle eating this way.



I asked her if she had remembered the food order I recommended.

“Yes” came the reply, “but isn’t that too much meat?”

GRRRRRRRRRR!Ladies, please get over the glossy mag obsession with stupid macro nutrient ratios. If you don’t want to be fat, don’t eat like fat, (or worse), skinny-fat people.

I decided to make this point to her, but before I did I asked (politely, I was a guest in her country) what she ate for breakfast, lunch and dinner most days. This is what she said.

Breakfast: 2 eggs, small plate of spinach/green beans/ or other green vegetable

Lunch: chicken breast and green leafy salad (I had seen this, not much freakin’ chicken, 1/2 a lean breast, maybe)

Dinner: generally meat such as steak, (a small piece about half the size of her iphone and not much thicker), and then salad or vegetables.

Kiwi two cents: great work on the vegetables (I like to get the nice bit in first)

SHOCKING work on the protein and clean fat intake.

When I say eat to 75–80% satiety from your amazing animal protein source. I mean exactly that.

NO EXCEPTIONS



What that looks like:

Throw a huge steaming pile of grass-fed meat, free range chicken, free-range eggs, duck, salmon, bison, game meat, wild caught fish, “what-ever dead animal you chose” on your plate. I mean huge.

Eat that sucker first (and nothing else) until you are 75–80% full.

If you finish what is on your plate before you are 80% full, then please, put some more “what-ever dead animal you chose” on your plate, and keep going until you are 80% full.

When you are 80% full, check for fats as per the FOOD for FAT LOSS guidelines in Chapter 1, and finish off the rest of the way with vegetables…..

This got me a long slow look over the lunch table. Long slow nod. Allllllrriiiiiiiiighty then.

Dinner was a lot better.

Not surprisingly, she was pretty hungry by then after not having eaten much of anything all day.

We were out in a group but I managed to watch her eat a nice chunk of grass-fed beef, you know, nearly 14 ounces, then some broccoli. Not bad for a newbie.

In terms of people who freak out about eating that much meat in one sitting, well, the body has all sorts of neural feed-back measures to tell us when to stop eating when we eat from HEALTHY sources.

Fat and protein and clean vegetables by the way, do the best job of getting this right.



Not surprising really, since it is what we are evolved to eat.

In this case, the lady in question was super hungry, so she chowed down.

Absolutely all good with me.

Had she been eating according to my food recommendations the entire day, I doubt she would have gotten down more than 6 to 10 ounces before hitting that 80% satiety mark.

Either way, I am not worried, since the food choices were super smart.

Two weeks later she has dropped three percent body fat, and she was already pretty lean.

Get your food choices right.

Then look to the food ORDER and ratios as well, get that macro nutrient ratio right, get enough protein and fat in, and the fat loss will take care of itself.

Go for it.







Chapter 6: Cheat Meal This Weekend? READ THIS FIRST

Pizza no more! What? I love pizza and used to have it almost exclusively as my number one “cheat” meal option, and this was hands down the yummiest pizza I have EVER had (Island of Korcula, Croatia). I stopped eating all gluten even on cheat days two years ago and will never look back… now you could not pay me to go back and eat even a single piece. I am not celiac. Food for thought.…

Before talking about Cheat Meals, let’s recap what I believe are the

Rules for Optimal Nutrition• • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •






z DO NOT EAT things that harm you



I am willing to go on a limb here (it is not much of a limb, more a trunk the size of a New Zealand Kauri tree, the science is behind me on this) and state that I believe gluten is the king of all anti-nutrients.

Anyone who has any interest in being leaner, living longer, living more happily, and living without a host of auto-immune related diseases and issues should avoid it, permanently.

So having said that, as you head into the weekend, here are a few tips if you are planning a cheat meal….

I know that in his #1 Best-Selling book “The 4-Hour Body” Timothy Ferriss has an entire chapter dedicated to “Damage Control” and cheat meals.

His formula for getting the most benefit from a cheat meal is pretty intense and he researched it with a lot of self-testing. While it is not the design, Spring of Lifetm Daily Energy I am happy to say, features prominently in his approach.

If you haven’t already, grab a copy of the book, it is a great read. I especially like the training hacks.

I am going to cover the big differences between my approach, and the Slow Carb Diet approach, another time.

Let’s just say for now that after a history of gut health issues, my angle on the cheat meal is a bit different.

There are arguments for some people such as military or foreign aid workers keeping a tiny dosing of gluten in their diet once a week to maintain better tolerance to it. This is because they have limited choices for eating once deployed, and are likely in for doses of cheap, gluten-laden meals.

If you are not in that category, then my take is that you should remove gluten from your diet, completely.

If that is too hardcore, at the least I would prefer that anyone in their first 14 days of eating Slow Carb, Paleo, Beyond Diet, or anything else avoids gluten 100%.



Why 14 days? Studies have indicated it takes 10–15 days for the damage and irritation to your gut lining to be healed up following even a single DOSE of gluten.

To make that more exciting, some research is suggesting it can take up to 8 months to heal the gut from the damage gluten does, and that is in people who do not necessarily have celiac.

I know what you are thinking: “But Kiwi, I want my cheat meal!”

If it is part of your plan, you can still have a cheat meal, just don’t do it with bread, pasta, pastry or anything else containing gluten. This also means all breakfast cereals are OUT.

For starters you can load up on tequila, dark chocolate, full fat ice cream (if you can handle the dairy), and the biggest paella you can find.

I recommend you precede it with a wallop of Spring of Lifetm Daily Energy and a decent workout, but you can still go pretty wild!

Trust me on this one, get those 14 days in (or more, 30 is a LOT better, 180 better still) and you will be in a far better place to determine later the true impact of gluten on your system. Your call if you want to add it back, but at least do it from a position of knowing.

Warning: you may not go back.

Gut health plus getting all those good nutrients in regularly is the name of the game. They go together hand in hand.

Improving gut health = increased nutrient absorption + lower inflammation + improved immunity

The four entries on that little line right there sums up ONE HUNDRED PERCENT the entire idea behind the formulations of Spring of Lifetm Daily Energy.



If you missed it, Ibrieflycoverthathere.


Not much sense in doing so much good for your body, then trashing your gut lining and going massively backwards in health for the sake of a pastry.

Gluten is one of those things that can harm you, and the less frequently you dose yourself with this poison, the better you are going to feel, and the better you are going to look.

Case in point – this from a “once a week cheat meal guy” who became a “once a week cheat meal guy but without gluten”

“Hey man, I’m right into the Spring of Life Daily Energy, the diet, and nearly 4 weeks without any gluten, much thanks to the conversations with you. Crazy amounts of energy, it’s fantastic. Cheers” — Charles H.

Whooop! Another happy customer. Reading that kind of stuff makes me happy, every time.

My take on it is that my happiness is directly related to my energy levels and my sense of well being, so I try to avoid gluten, all the time. (It is a LOT better if you want to see your abs too).

So the choice is yours, as always.

Keep educating yourself, and whatever you do this weekend, I hope it is a good one.




P.S. Back to the fun stuff….What is your favorite NON-gluten containing cheat meal?





Chapter 7: Next StepsGREAT WORK!

Now that you have done the hardest part – START – it is important that you keep going.

Please send us feedback, just send an email to:

[email protected]

MOST IMPORTANTLY – keep an eye on your email inbox, as that is where I will be sending you updates, information, and my “insider” health articles.




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About the AuthorChris ‘The Kiwi’

So named because he comes from a little country in the Pacific called New Zealand where a small, fat, quasi-blind, and largely defenseless bird by the name of “Kiwi” is the national animal, and what we are called when we land in other countries. He is focused on using what he can remember from his studies for a BSc in Sport and Exercise Science and his cumulative years as a nutritionist and strength coach to help other people enjoy amazing levels of health and energy. The CEO and co-founder of Spring of Lifetm —Chris enjoys ticking through his list of life goals and meeting new people.

You can reach Chris and the team at Spring of Lifetm by writing an email to [email protected]

mailto:support%40springoflifeusa.com%20?subject=Inquiry%20from%2030%20Day%20Fat%20Loss%20Plan

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