• Thank you for joining me
• Thank you very much to Judy for getting in touch. I apologise that I did not see your message until last week.
• The branding change is starting to take shape. I am hoping to have something to share with you very soon.

Overview

• Today’s episode is an overview as to how the new programme will look.
• The plan is primarily designed for people like me who have a fat person on the inside, who you can let out once a week, but still feel that you are not being punished for being overweight and you can at last eat normally.
• If you are not a foodie then this will still work for you but the emphasis will be on those who enjoy their food but have found no other diet works for them.
• It will still take its roots from Michael Moseley’s original programme but I have added some simple tweaks to make it better in my opinion
• The key difference between this and other diets we are not looking at this as a diet but a change of diet
• That is why diet does not feature in the name.

For The Long Term

• It is a plan to keep you fit, healthy and in the best possible shape to take on nasty diseases like Covid, Cancer and flu.
• It is a plan that recognises that some weeks you will not miss a fast but you may exceed your calories
• Life needs to happen and this is a plan not a diet so it is not meant to restrict you
• That being said if you continue to exceed your calories the plan won’t work !!!
• I want to make it as simple to follow as possible

Three levels

• First level → decide whether this kind of programmme is for you
• Second level → more advanced techniques and you are really starting to make the commitment for your health to the long term
• Third Level → even more advanced techniques and moving to a much better more balanced diet. Long term thinking
• All levels work will the standard 2000 / 2500 calories dependent on whether you are female / male for non-fast days
• On fast days 500 / 600 calories → female / male
• Optional once a week increase to 3500 calories

Level 1 - 3 months.

• Must stay just on 5:2.
• Idea that you are trialling whole program and gives you an idea whether it is for you or not.
• Need to stick to calories but eat what you like don’t worry about nutrition. Yes I am saying ok to frozen pizzas etc
• You should see your weight starting to drop but if you plateau need to stick to this regime

Level 2 - 3 - 6 months

• 3 month duration like level 1
• You are really starting to make the commitment that this change is permanent
• You start to look at and understand your nutrition and reduce down your need for frozen pizzas for example but still have them once in a while
• If hit plateau can use 4:3 method of fasting. Do not do any other type of fasting e.g. alternate day fasting
• Try and increase fibre intake

Level 3 - rest of life

• Depending on your weight will depend on how long your initial journey takes to get to your goal weight
• You may already be there by the time you get to this point you may not
• You may want to now go 4:3 until you get to the weight you want to get to
• Alternate day fasting for no more than a month is ok.
• You should be cutting out the need for your frozen pizzas at all in the next 6 months
• You should be planning your meals and looking at what you can do to make sure your nutrition is improving.
• I am going to start sharing some of the meals I do over Instagram very...