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Program Basics

Our Program Basics

Joining the 16hrs For Life program requires a 3 month commitment whereby you entrench a healthy eating lifestyle which you will carry with you for the rest of your life. You will always have the tools with which you will be able to maintain your health on a positive trajectory. At 16hrs For Life, we focus on three elements.


At 16hrs-For Life, we focus on foods that deliver nutrient density. There are three types of macro-nutrients. Protein, Fat and Carbohydrates. Each of these nutrients has a very specific role to play and some are more important than others and some you need more of than the other.

Protein provides the building blocks for the vast majority of processes our body needs to stay healthy. Therefore it goes without any doubt that protein is considered to be the number one macro-nutrient to consider when thinking of the nutrition our bodies require. It also happens that protein typically also comes with fat.

Some sources of protein have more fat attached than other sources of protein but for the most part, if you target protein as the most nutritionally dense macro-nutrient, you will naturally also get access to the fat your body requires to be healthy. Fat has nutrients required by the body and healthy fats are recommended in moderate amounts. If you eat the correct sources of protein, you will also typically access the correct amount and quality of fat. Fat is mostly a source of energy with very little nutrient density when compared to protein sources.

Carbohydrates are an interesting macro-nutrient insomuch as it offers no nutrients to the body. Let me repeat this as it is very important. Carbohydrates offer no nutrients to the body. Carbohydrates are purely an energy source and so it is very important to understand exactly how many carbohydrates to eat so we do not oversupply our system (body) with energy. As we are already probably taking in enough energy from protein and fat consumption in our normal diet, the addition of carbohydrate energy typically leads to an oversupply of energy. Also important to note is that carbohydrates are a non-essential macro-nutrient. That's right, your body can make its own if you completely stop eating any form of carbohydrates!

As mentioned above, we target nutrient-dense foods, but conversely, we also avoid energy-dense foods. Energy-dense food combines Fat and Carbohydrates. Pastries, Cakes, Breakfast Cereals and the like. These foods have enormous amounts of caloric energy and no nutritional value. They drive your hunger and piles on the empty calories which are the vicious cycle of feasting and hunger only to add on weight and lifestyle disease.


When eating correctly, your body naturally starts to regulate your hunger according to your energy needs. This leads to less eating and typically will see most people eat only twice a day and not at least three meals as has been promoted the past 50 years.

We promote a 16-hour fasting window. This means, in time, you will typically skip one of your three daily meals as you are just not hungry.

The benefits of fasting are many; decreases caloric intake to required levels, decreases blood glucose levels, decreases systemic high insulin levels, increases autophagy (the process of cell renewal) and allows for much more efficient fat burning/adaptation.


In order for us to better our health, we should exercise and 16hrs For Life encourages any form of exercise.

How much we exercise and what exercise to do is up to each individual and depends on what your goal is. We have helped many people and in fact, most people do not exercise at all and get the results they require by following our nutritional guidelines.

If however, you want to get to your health goals earlier, adding a well-considered exercise programme to your strategy is recommended.

The 12-week program is as follows:

Pre-Learning - (Week 1)
Introduction to Basics. | 1. The Theory of Low Carbohydrate Eating. | 2. Preparation for Change. | 3. Develop your plan. | 4. Lock in your commitment.
Carb Weaning - (Weeks 2&3)
Know what to eat. Deliverables | 1. You have successfully removed highly processed carbs from your life | 2. You are building on the habit of getting fertilizers into your diet on a daily basis | 3. You’re developing an awareness of how your body responds to different foods that you eat. | 4. You are firmly in the habit of planning, shopping, cooking and eating mostly real foods.
Fat Adaptation - (Weeks 4&5)
Know what to eat. Deliverables | 1. Successfully transition to only eating “slow carbs” | 2. Understanding and controlling hunger | 3. Become “Fat Adapted”
The Burn - (Weeks 6-11)
Know what to eat. Deliverables | 1. Intermittently Fast Successfully | 2. Exercise | 3. Build strong habits for success
Maintenance - Week 12 - infinity
Know what to eat. Deliverables | 1. Understand your body needs | 2. How to maintain the program on your own | 3. How to recover from eating sugar | 4. Commit to lifelong health

Meal Planner

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