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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.

What type unit do you prefer ?
Metric US Customary

Female Male


stones lbs

feet inches

Activity Level

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.

Body fat
Net carbs

Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.

What are your end goals of a ketogenic diet?


Maintenance level is the level at which your weight remains stable.
Your BMR is:1536kcal
Calories to consume:2027kcal
Your fat intake should be:184grams
Net CarbsProteinFat


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:1804kcal
Your fat intake should be:159grams
Net CarbsProteinFat

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat

Personal Coaching

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Self Study

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Here Are A Few Testimonials From Previous Clients

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.



Hunger and satiety are complicated. We eat for some combination of three reasons. First of all, we need nutrients. Secondly,…

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Problem Food and Drinks

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…

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Not all carbs are created equal. There are many different types of carbohydrate-containing foods, and they vary greatly in their…

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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 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.


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!


The Experts

These leaders have guided me on my journey and continue to do so.

Tim Noakes


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


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


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


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.

Image is not available
Challenging conventional dietary guidelines by Prof Tim Noakes
PHC Conference 2018
Dr Ted Naiman Diet - YouTube
Blood Glucose and Insulin by Dr Ted Naiman
Intermittent Fasting and Low Carb diets by Dr Jason Fung
Intermittent Fasting and Low Carb diets by Dr Jason Fung
Reversing Type 2 diabetes starts with ignoring the guidelines Sarah Hallberg TEDxPurdueU - YouTube
Reversing Type 2 diabetes starts with ignoring the guidelines by Dr Sarah Hallberg

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