Dear Reader, Yes, I'm going on holiday, but I couldn't wait to share this recipe for cat food a quick, tasty, unconventional nutritional meal with you. So here we go. Cat food aka how to hit your macros and supplement your Omega 3s the proper way How to make: Take 1 tub of cottage cheese, tip it into a bowl, Tip 1 can of cod livers in own oil into the cottage cheese (you can use sardines in brine if you prefer) Tip one drained can of tuna steak/solid/fillet in brine (not the mushy mess called...
2 days agoย โขย 3 min read
Dear Reader, Nia Day, Founder of the Halestra Wellness platform, interviewed me about my 2026 Fasting Challenge (5 days fasted in a forest wilderness) and wrote a beautiful, contemplative text. I loved this framing so much I feel obliged to share it with you. Thus I am reproducing it below (with her blessing). "I've been thinking a lot this week about discomfort. The things we instinctively avoid because they're inconvenient, unsettling or simply a little harder than the easier option. In...
8 days agoย โขย 2 min read
Dear Reader, 5 days without food, living wild in the forests. This is what happened: 108 hrs fasted 82,000 steps 50 km hiked 1600 vertical metres 11500 calories burnt 0 ingested 4kg lighter 4 tics (discovered so far) Short version: I'm still alive! What went right: Didn't swallow a calorie from start to finish (piece of cake when you're fat adapted and have built up the "fasting muscle"), Got my re-feed just right (no over-eating or gastric problems), Lots of forest bathing (see list of...
13 days agoย โขย 2 min read
Dear Reader, How long have you gone without food? Every year I do a Fasting Challenge. I spend a set amount of time fasted, engaging in demanding physical activity. Previous editions:2022: 24 hours fasted, 34km marched2023: 48 hours fasted, 30km marched per day2024: 5 days (120hrs) fasted, staggered marathon run over 4 days2025: 4 days fasted, 2 days hill hiking almost 70km This year I'm fasting from Wednesday 15th July to Sunday 19th and I'll be sleeping rough in the forests around the...
about 1 month agoย โขย 1 min read
Hi Reader, I wanted to share something Iโm excited about. I was invited to speak at the Ultimate Men Over 40 Global Health Summit, and after seeing the lineup of experts involved, I immediately said yes. This summit is bringing together over 100 of the top health, fitness, longevity, and performance experts in the world, all focused on one mission: helping men over 40 take control of their health and build a stronger second half of life. Men over 40 are one of the most underserved groups in...
4 months agoย โขย 1 min read
Dear Reader, Holy moly, did I put on weight this Christmas! Today I'll share how I'm fixing it. If you've subscribed for a while then you'll know my personal story. You can skip to the next part. But, just in case, here's the quick video version: Since 2019, bodyweight has been on a pretty tight leash. This was after dropping from 94kg to roughly 73kg and I finally landed in a shape that actually felt sustainable. That number held for years. There were the usual 1โ2kg seasonal wiggles, but...
7 months agoย โขย 3 min read
Dear Reader, ๐ A Christmas Message from Me to You ๐ As the year winds down, I just wanted to say thank you for being part of this journey toward better energy, health, and vitality. To celebrate, Iโve put together a little something festive - my โ12 Days of Christmasโ video, where I share fun and impactful ways to stay connected to your health over the coming year. ๐ Your Free Christmas Gift: Download my Hunger & Satiety Guide - your quick-reference to mastering natural appetite control and...
8 months agoย โขย 1 min read
Dear Reader, Today I'm bringing you some critical information about Vitamin D. You see, we think Vitamin D is universally good for us. We get our levels tested, or we'll happily munch it as a supplement or even get prescribed mega-doses at the Doctor's. It's even added to all sort of other products, from supplements to food products. But this Vitamin D abuse could be causing more harm than good. I've always promoted the idea that "if you can make it, don't take it", referring to Vitamin D and...
about 1 year agoย โขย 4 min read
Dear Reader, It's that time of year again - time for my annual Fasting Challenge! I start this evening (Wednesday) with my "Last Supper". Then I won't consume a single "calorie" until Sunday evening. Zilch. In the meantime, I will spend 2 days hiking in the hills around the Forest Circadian Retreat, totalling over 50km and 1500m of vertical elevation. Will I survive? You can follow my progress practically in real time on my Facebook page, Midlife Metabolic Health. Just like/follow to make...
over 1 year agoย โขย 2 min read