YOU EAT
MATTERS
Energy
Focus
In The Begining
My health journey
To lose weight I decided to run an Ultra Marathon in 1999. Many months of intense training (1450 km of running) to complete the 90km Comrades Marathon did little to get me to my goal weight. I resigned myself to the “middle age spread". Fortunately, 8 years later I picked up a book by Prof Tim Noakes titled: Challenging Beliefs. The book had a chapter on how our overconsumption of sugar was the cause of weight gain and would ultimately lead to type 2 diabetes, especially for insulin-resistant people. I realised there was a good possibility I might be insulin resistant and immediately decided to follow his advice to cut out my carbohydrate consumption.
I rapidly lost weight and dramatically improved my overall health by cutting out carbs, intermittently fasting and doing some exercise. I have lost 24 kilograms, my Body Mass Index (BMI) is at 23 and I train when I feel like it because my body is self-regulating its weight. I also feel energised and know I will never pick up weight again.
The 16-hrs For Life program was developed as a result of my journey with low carb eating, helping friends, family and clients.
I can help you dramatically improve your overall HEALTH, increase your ENERGY, lose WEIGHT, control your BLOOD GLUCOSE or lower your BLOOD PRESSURE, to name a few.
16-hrs For Life Tools
Macronutrient Calculator
Find the exact amount of carbs, fat, and protein you need to reach your goal weight through our program.
Age
years
Weight
stones
lbs
Height
feet
inches
Not much activity with little to no exercise. Typically a desk job.
Daytime walking with less than 20 minutes exercise per day. Usually light strolls after meals.
A lightly active day job with physical labor or scheduled exercise (i.e. riding your bike to work or lifting a few times a week).
A very active day job (i.e. construction or industrial worker) or intense amount of exercise every day.
People who do high-intensity training like Crossfit. An average person who exercises four to five times a week.
%
Net carbs
grams
Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.
Maintenance
Maintenance level is the level at which your weight remains stable.| Your BMR is: | 1536 | kcal |
| Calories to consume: | 2027 | kcal |
| Your fat intake should be: | 184 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 184 | grams |
| 100 | kcal | 275 | kcal | 1653 | kcal |
| 5 | % | 14 | % | 81 | % |
Goal
Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.
Small calorie deficit (11%)
| Calories to consume: | 1804 | kcal |
| Your fat intake should be: | 159 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 159 | grams |
| 100 | kcal | 275 | kcal | 1430 | kcal |
| 6 | % | 15 | % | 79 | % |
Moderate calorie deficit (22%)
| Calories to consume: | 1581 | kcal |
| Your fat intake should be: | 134 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 134 | grams |
| 100 | kcal | 275 | kcal | 1207 | kcal |
| 6 | % | 17 | % | 77 | % |
Large calorie deficit (33%)
| Calories to consume: | 1358 | kcal |
| Your fat intake should be: | 109 | grams |
| Net Carbs | Protein | Fat | |||
| 25 | grams | 69 | grams | 109 | grams |
| 100 | kcal | 275 | kcal | 984 | kcal |
| 7 | % | 20 | % | 73 | % |
Testimonials
Here Are A Few Testimonials From Previous Clients
I enrolled in Shaun’s program in order to reduce hunger cravings, increase my energy levels and improve my ability to run. Before working with Shaun I struggled for years with severe hunger cravings. I was extremely hungry within 30 mins of consuming a standard adult portion of food. The cravings prevented me from having a normal eating regime and caused frequent distractions in my working life. Even after the removal of processed sugar from my diet completely, my first attempt to move towards the Paleo diet, my cravings continued. After just 2 months in Shaun’s program, my cravings completely disappeared. This motivated me to continue with the program for another 8 months.
Shaun provided me with ample reading at my request so that I could better understand how the body reacts to carbohydrates, how it processes fat and how glucose is retained in the bloodstream.
Whilst I struggled through the keto-flu for a number of weeks (my body seemed to react badly to the removal of carbs) and low energy for some time, my body adapted to fat as a source of energy and I found that my long distance running improved greatly over time.
Lastly, Shaun shared materials with me that enabled me to build a leaner and fitter body – greater muscle mass and stronger core muscles. All exercises can be done at home and are easy to learn.
Overall I would highly recommend Shaun as a coach, trainer & motivator. He has deep levels of knowledge on the subject of diet, exercise and motivation techniques. He was always available when I needed to chat and remained relentlessly positive and inspiring during this journey. I continue to practise Shaun’s approach with great results.
Naomi
I have been eating incorrectly my entire adult life, and have stayed hungry throughout.
When I started the program with Shaun, I weighed 92 kg and had 5 months to reach my target weight of 82 kg.
During the initial and challenging stage of turning my body into a fat-burning machine, Shaun was always just a WhatsApp away for support and encouragement. The information he shared with me via the web site, combined with the personal guidance and motivation, made for a very rewarding experience. The process made me take note of the nutritional value of food. Discovering what I was putting into my body all these years, especially sugar and what it does to my health was a real eye-opener.
I reached my goal weight in only 14 weeks, and have maintained my weight effortlessly ever since.
Today I have a renewed relationship with food, my cravings have diminished dramatically, and I have more energy.
Renzo
What To Eat?
We focus on selecting the best quality foods we can get our hands-on. If you can, you want to eat pasture reared free-range meats, wild-caught fish and organically grown produce. However, if location and budgets do not allow as for most of us, you select the best foods available to you. The results you are looking for are dependent on the macronutrients you are targeting first and foremost.
Problem Food and Drinks
We encourage you to follow your body’s cues to work out what dietary details affect you most. Sensitivity varies from…
Carbohydrates
Not all carbs are created equal. There are many different types of carbohydrate-containing foods, and they vary greatly in their…
Nutrition
We focus our efforts on eating whole foods. By whole foods I mean foods that are fresh. Meats, cruciferous vegetables, dairy, nuts and low sugar fruits. We avoid all forms of natural sugar, processed sugars and refined carbohydrates.
Fasting
Fasting is one of the oldest dietary interventions in the world, and modern science confirms it can have a profoundly beneficial influence on your health. One common myth is that fasting will lead to loss of muscle mass. Your body actually down regulates protein catabolism and up regulates growth hormones in response to fasting.
Exercise
Although nutrition and fasting are the most important components of your overall health, exercise has some amazing benefits. When done correctly, you can reap the benefits of an increased metabolism and burn additional calories while you sleep!
Professional
The Experts
These leaders have guided me on my journey and continue to do so.
Tim Noakes
Professor
Prof Noakes was born in Harare, Zimbabwe in 1949. As a youngster, he had a keen interest in sport and attended Diocesan College in Cape Town. Following this, he studied at the University of Cape Town (UCT) and obtained an MBChB degree in 1974, an MD in 1981 and a DSc (Med) in Exercise Science in 2002.
Jason Fung
Doctor
Dr. Jason Fung is a Canadian nephrologist. He's a world-leading expert on intermittent fasting and low carb, especially for treating people with type 2 diabetes. He has written three best-selling health books and he co-founded the Intensive Dietary Management program.
Ted Naiman
Doctor
Ted Naiman is a board-certified Family Medicine physician in the department of Primary Care at a leading major medical center in Seattle. His research and medical practice are focused on the practical implementation of diet and exercise for health optimization.
Ivor Cummins
Biochemical Engineer
Can an engineer know more about how to get healthy than his doctor, in fact more than his three doctors? When it comes to using nutrition, the answer is yes. Meet Ivor Cummins, who quickly had to become an expert to cure himself. Ivor Cummins is a well-trained problem solver.
Dave Veldman
Software Engineer & Entrepreneur
“I began a low-carb, high-fat diet in April 2015 and have since learned everything I could about it with special emphasis on cholesterol given my lipid numbers spiked substantially after going on the diet. As an engineer, I spotted a pattern in the lipid system that’s very similar to distributed objects in networks. I’ve since learned quite a bit on the subject both through research and experimentation which has revealed some very powerful data".
Stephen Phinney
Doctor
Dr. Phinney is a physician-scientist with 40 years of experience divided between academic internal medicine and industry. He has studied nutritional biochemistry as well as low carbohydrate research and its benefits for physical performance and insulin sensitivity. His career has emphasised the interaction between diet and exercise and their effects on obesity, body composition, physical performance, and cellular membrane structure.
Meal plans
We’ve already planned your breakfast, lunch and dinner…
Get everything you need to succeed on low carb and keto. You’ll get customizable meal plans, recipes.
Low-carb video
Hungry for insights and inspiration?
Here are some videos of experts talking about various issues dealing with Metabolic Syndrome/Insulin Resistance.
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