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The Superfood No One Is Talking About

It’s not green tea (or that ‘detox’ tea stuff)


It’s not garlic.


And no…I’m not talking about Aloe Vera.


But before I reveal one of the reasons why this nutrition stuff seems so confusing…


The problem has come from ‘nutritionists’ trying to apply the medicine way of doing things to nutrition:


“one drug treats this”


Now, this may “work” in medicine (I’m no expert in medicine by the way).


But “one food treats this” isn’t so straight forward in nutrition for the following reasons:


1) Different nutrients you eat in food compete for absorption (so one may impact how much you absorb of the other…This can be the case with iron levels


2) Certain nutrients taken together can enhance their absorption so you get more benefits (and more energy)


3) Eating a few “superfoods” won’t outdo your poor diet. It’s what you do on average that counts


For example, if you’re sprinkling turmeric on your Cadbury’s Fruit n Nut? I’m not sure how super it will be …


4) There is soooo much emotion in food that it’s difficult to get us to stick to rigid plans to even see what might work


5) Many of the studies on “superfoods” are not in humans..


Like one study on garlic…


Showing that the dose to get the benefits would equate to you eating 28 cloves in a day


(which you’re friends and family probably won’t thank you for).


You’re probably wondering what that superfood I was talking about is?


Now, this ONE SUPERFOOD actually contains all of these ingredients:


Vinegar – shown to potentially lower blood sugar levels and help you stay full up


Turmeric – Anti-inflammatory properties to help your gut and immune system


Salt – you actually need it…and low salt diets can actually have a negative impact. If you don’t eat processed foods? You may want to be wary of this…


Garlic – Blood pressure and cholesterol benefits


Mustard seed – high in selenium which is anti inflammatory. It is also a source of magnesium.


And it is ALL in this one product above


Why am I sharing this with you today?


Well, this so-called superfood is actually just..


French’s American Mustard…


It’s often labelled as junk and full of crap..


People might ‘think’ it is full of chemicals..


Yet, it has all of these ‘superfoods’ in?


And ZERO sugar…


My point?


Well, just like


‘eating breakfast’


“don’t eat salt”


“Avoid fat”


Things just become dogma in the nutrition world


You hear them so many times, they become ‘true’..


Making it more confusing and overwhelming..


It’s no wonder we think this health and fitness stuff has to be this time-consuming, stressful thing..


And no wonder we feel guilty for eating a so-called ‘bad’ food…


The problem is that the more we do this?


The more we strengthen the learned habit of going into


‘F it’ Mode….


So question everything…


Even me..


In fact, especially me..


After all, I’m telling you to put American mustard on your burger today


And tell people that it’s a superfood.


What do I know?


Matt ‘’superfood’ Fruci

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How Julie Lost 21lbs and Transformed Her Body Shape & Energy Without Giving Up Her Favourite Foods or spending hours working out

Here’s what Julie said about me last week:

“Before I started, I got to a stage in my life where I put on about two stone. I tried lots of different things, like Weight Watchers. I felt very unhappy with my body shape and the excess weight. 

I’d lost weight and put it back on again and again. So, I was worried about doing something, and then just getting back to square one yet again.
I’ve now lost a total of 21 pounds. My body shape has definitely changed and I can see that. I’ve had three years now where I’ve kept the weight off. I haven’t done that for the last 20 years probably.
I’ve always, always focused on weight and I think one of the things with doing this, it’s helped change the way I do think about things. So it’s not just weight, it’s the body shape, the toning, the lifestyle and the whole sort of mindset focus on what I’m trying to achieve.
It’s helped me stick to it. It’s the encouragement, the motivation, everything that you do, and if I’m sort of struggling a little bit and not feeling like doing something, all of a sudden something, a message, pops up on my phone or my iPad and it’s from you saying, “Hi, how’s things going?” And that just keeps me going.”
Well done, Julie!!

As Julie mentioned. She had tried things before…diets, Slimming clubs and a bunch of different stuff. Like we all have..

Sound familiar? 

Here’s what Julie did differently: 

1- Found a type of diet & food programme that SUITED HER LIFESTYLE 

2- Became accountable to ME and a group of women on the same mission 

3- Did the simple things consistently using our ‘Big Brother’ accountability system which simplifies this health and fitness stuff to just 3 simple tasks a day.

and that’s exactly what we do inside our 4 Week Kickstart Programme (which starts in a couple of weeks).
all for just £3.63 a day 
for more info, just email with the subject line ‘4 week’ and I’ll get you the details.
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Pear Cider In The Bath?

So something I’m pretty big on

Is being there for baby bath time..

We play loud music (often baby shark or Moves Like Jagger haha)

Dance around


Sometimes have tears

But most of the time

It’s all good fun and laughing…

Special moments..

But the other evening

I was in a bit of rush as we had dinner late (late now being 530pm haha)

As I needed to get ready for our evening session.

So I said to my 2-year old daughter after we finished off our dinner:

“Right, bath time!”

And off we went..

But then she turned around asked for a pear…

And my initial thought was

“A pear? In the bath?”


Or is it?

I mean, I remember getting ready for a night out at university…

Having a beer in the shower.

A pear cider in the bath…

(as you do)

But what this did is remind me to question my own beliefs about what I define

As ‘normal’…

Which might be holding me back.

Because the more you question “your Normal” vs what’s “natural”

The easier time you’ll have challenging bad habits / beating yourself up for setbacks / and most importantly …

understanding exactly where you went wrong..

You know…

Like, it might be “normal” BUT NOT NATURAL to:

 Define your self-worth by the opinion of others

 Define your progress by the scales

 Seek a magic supplement when you get a bit ill or injured (forgetting that time is usually the healer…)

 dip a rich tea biscuit in a cuppa

 eat as little as possible in the hope of weight loss

 think you need to be dripping with sweat to see progress

(in fact…I’d say that if you focus on getting results with the minimum amount “stress” in time and energy…you’ll probably stick to it long enough to see the results you want AKA time is the secret)

 beat yourself up for not being perfect

 moan about slow WiFi in Caffè Nero and a lack of gluten free options on the menu at the Italian

 be stressed about the weather, roadworks and Brexit (making the things we can control: exercise, how we feel, what we eat, how we treat loved ones, what we do, say..take more effort)

 expect fat loss to be linear..progress in anything isn’t linear…

Just remember that “normal” is not always “natural”…

So if there’s something holding you back..

Stopping you from progressing?

Ask yourself:

Am I believing something that I define as “normal” but isn’t “natural” or even real?

Matt ‘fancy a cider?’ Fruci

PS. for more info on our 4-Week Kickstart Programme in Marlborough or Burbage, just email me at and I’ll get you the details

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Eat more to lose fat

So, one thing I noticed when taking my daughter to a farm was that the

goats are CONSTANTLY on the lookout for food. 

Every time a human walks past?

They have a competition to see who can stick their heads out of the wooden posts the most to get closer to the human

who MAY have some food to give to them. 

And it got me thinking about ‘hunger’ and what true hunger actually is.

You see, when trying to lose weight

hunger can make it more difficult. And it’s why the science has looked at this and found what the most filling foods are:

* Protein

* Fibre / veggies

* High volume foods that contain a lot of water like soups and stews

* And the most filling food of all according to research? The boiled white potato believe it or not


You see, you may have heard ‘nutrition’ / weight loss gurus / ‘top doctors’ on BBC lol, and even me, say this:

“Eat more and lose weight” 

Now, without any context…

this is completely WRONG.

Because if you eat too many calories, you will not lose weight…

But if you ‘eat more’ of the super filling, higher volume foods (like the ones above)?

You will FEEL like you are more full up and satisfied and ‘feel’ like you are ‘eating more’…

After all, when you eat higher protein foods

your hunger hormones that tell you to eat go


and it makes you feel full up…

Compare this to when you have more choice of foods (like at the buffet)

this gets the taste buds tingling…

and makes you eat more…

Then throw in more processed foods, higher fat / sugary foods?

and they make you FEEL GOOD (at least in the short term)

which makes you want more.

so you chase that dopamine / feel good hit AGAIN…

(probably one some people tell me how easy it is to eat themselves sick with chocolates…)

just like the old Pringle advert

‘one you pop you can’t stop’

Now, I’m not saying you have to avoid any foods..

but if certain foods trigger you?

Just be aware that you probably can’t rely on your willpower to tell you to stop before you get the end of the packet…

It’s why I have to be careful eating peanut butter out of the jar 😂😂

I have to create an environment that makes it EASY

to make health, good decisions…

Be it having all snacks away in cupboard…

having some precut veggies in the fridge (you are 3 times more like to eat the first thing you see than the 5th)

or carrying a piece of fruit, Babybel, Beef jerky…when on the go…

So that I don’t create an environment

where I’m like one of those ‘goats’ staring at all the glorious food in my kitchen…

my point is that it can be misleading to follow your hunger signals…

because certain types of foods can keep you more full up than others even though

the calories are the same.

Just like, if someone brings a cake into the office and

you feel ‘mouth hungry’ all of a sudden…


THERE IS research that eating more calories can help with WEIGHT loss..


Well, 2 scenarios:

1) If someone has been dieting for a while, going through a stressful period etc.. and increases calories…

This can actually decrease water retention and help with weight loss

So question for you:

Have you been trying to lose weight for so long that you feel stressed by the whole situation?

should you chase health first?

2) Eating more calories may help someone STICK to the diet for longer, which means they get better results 

(rather than trying to eat 500 calories for a few days then blowing out for the rest of the week)

That’s it for today…

Matt ‘greedy goats’ Fruci
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what to do if you have no willpower

I had so much planned yesterday.

As sandwiched in between our early morning sessions with the ladies on our Fit Fit Life Programme

and evening one to ones kickstart meeting. 

It was my ‘daddy day care’ day with my two daughters (one of which is 6 months and the other is 2 years old)

pancakes for brekkie –> Park–> coffee / babycino –> soft play  –> nap time…

Only to see that the soft play wasn’t open in the morning

and it was raining…..

And although Play Doh, a few books and making dens got me so far..

one baby needed a nap

and the other needed to get outside…

one minute she wanted some cheese…the next she didn’t…

one minute she wanted water…the next she didn’t…

she had energy to burn…

and needed a change of environment…

So we got the raincoats on and off we went out for walk with the ducks and geese…

And what a difference:

one baby fast asleep

and the other talking to the geese and ducks (and splashing in puddles in her nice, new boots…)

Why I am sharing this with you today?

well, one thing that the ladies I work with have in
common when they come to work with

me is that they think they can’t

get in shape because they lack

WILLPOWER (or so they say..)

^^ sounds familiar, right?

I get it. 100%

Let me explain something though

(and I learned this from my own


Yep, contrary to most peoples belief

Willpower ALWAYS runs out and it


so what’s the secret?

1- Set yourself up on a plan that
requires a VERY SMALL amount of

This is exactly why I believe that the best type exercise to tone up and get in shape

is one that leaves you asking for more..

not just because you had fun…

but because you actually felt you could do more.

Why is this important?

Well, canyon see how powerful it is to be asking for more exercise and intensity? 

Especially as most of the ladies that come to me have – unfortunately – fallen out of love with exercise

be it because of ‘willpower’

feeling intimidated in a gym

worried they are too unfit

Need someone to personally put a plan together with them so they do it…

2- Create an ENVIRONMENT that is
congruent with your outcomes
lets go a little deeper real

1- If your plan requires LOADS of
willpower- > it means you’re doing
something you hate

and who the hell wants to do that?

you’re actually setting yourself

up to fail from the very start

it’s not a matter of IF you fall

off the wagon, just WHEN.

2- When you’re environment opposes
your goals- ALL you’re left with
is willpower

and like I already said and you
already know…

when all you’re left with is

that willpower will ALWAYS run out
and THAT, is why what we

do in my 4-Week Kickstart Programme is so incredibly

powerful and effective

we’ve created a plan that requires

only a little willpower…

(Personal to you)

AND we’ve created a motivated, empowering

the ladies are amazingly supportive..just as Lou say yesterday:

“Matt. That was Ber ill eee ant !!!!!
Wow! Just the best class ever!
Thank you so much.
What fab ladies too.
I feel really super charged up for my day.
See you tomorrow.”

^^^ It;s probably the reason why the ladies here
have produced so many head turning
results here?

if you’re ready to be our next
success story and get a handle on
your willpower and motivation?

email with the subject
line “4 week” and I’ll get
you all of the details for the new 4 Week Kickstart Programmes starting in Burbage and Marlborough

(with times available from 615am, 7am, 930am, 1130am to 1915 in the evening so you can work it around YOU)​

We do have limited spaces for this

with the next intake starting next week and booking in for the week after Easter​…

Matt ‘no willpower’ Fruci

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But I have been better

So I was away in Cornwall for a few days over Mother’s Day.

And it dawned on my that I’m not in as good as shape as I was a few years back…

It’s fair to say that “I have been better”..

But here’s the thing.

right now, I’m just refusing to allow myself to be too judgemental about it.

I mean, I’m happy with the balance I have right now on my life between work, family, health and fitness.

And if I go into “beat myself up mode” over it…

It doesn’t do anything 

And I end up comparing myself to my best day in ONE area…

Comparing myself to someone who’s bloody hard to beat…

I mean, I’d be comparing myself to when I finished 2nd in Britain in a competition…

So what am I doing instead?

Well, I’m trying to beat who I was yesterday..

As that’s definitely doable given my current work, family commitments and social life…and what makes me happy.

(best man at a wedding today, off on a stag do soon, family weekend away)

Which means I take action…

And taking action, no matter how small, just so happens to be the secret to crushing fear and getting transformational results in how you look and feel…

So my point? 

where in your health, fitness, diet or life..

are you putting so my judgment on a situation that it stops you taking action and doing the things you know you need to do to get the results you want?

All because you compare yourself to your best day?

Forgetting that just because getting in shape and improving your fitness to make everyday tasks, like climbing stairs, isn’t easy…

It doesn’t have to be hard. 

It doesn’t have to be long, tedious workouts in a gym

(I often just squat and throw my 2 year old daughter up in the air, her laughs take my mind off of the workout haha)

Or giving up your favourite foods and social life 

Just as Julie talks about HERE 

Anyway, off to have a token brandy with the groom at the wedding today to calm the nerves…

First drink in a while…

Matt “slurring his words” Fruci

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What Sandra Said About Me On Facebook

So I got this message from Sandra last week:

“I signed up with Matt because I knew I needed to lose weight and get fit.  I am 51 and have arthritis  in both knees so exercise was a no no… or so I thought.  
I also work long unpredictable hours so thought I could not plan proper meals and hence was always snacking. 
Matt is totally dedicated and knowledgeable.  He has shown me that I can exercise but don’t need to go to a gym to do this.  
He is extremely motivational, almost to the point of nagging,  but this is what I needed to remind me that every little thing is helping my bigger goal.  
I would 100% recommend Matt if you want a fresh approach to the whole healthier, fitter and generally happier way to be healthy.  Thank you Matt for the help you have given me”

Well done, Sandra!

But why am i sharing this?

4 reasons:

✅ To squash the myth that you have to be dripping with sweat and crawling out of a gym to get fit and lose weight <<< this is actually the fastest way to fail. It might seem ‘normal’ given what you have heard in the past to be dripping with sweat and aching…but it isn’t necessary

✅ To show you the power of fitting this healthy eating and exercise stuff around your lifestyle (even if you work long, unpredictable hours or are short on time <<this is why we have short ladies only sessions and click and play home workouts you can do at home in just 6 minutes)

✅ To show you that everything can be adapted for you, even I you have arthritis or a hip or knee issue..

✅ That having someone nagging you, almost like a polite kick up the bum can help you do the things you probably know to you need to do to get the results you want, be it fitting back into favourite clothes, getting fit, or reducing your risk of health conditions like diabetes 

Unfortunately, most ladies come to me with the ‘experience’ of exercise is something that is boring
or intimidating.

Classes can be monotonous and you can easily get lost amongst a large group where no one even knows your name and checks up on you if you don’t turn up or go through a hard time.

And we’ve all felt the eye balls staring at the back of our heads when walking into
a brand new gym…not really knowing where anything is.

To summarise then.

What I believe to be the key ingredients to success to any transformation:

 Commit to 3 exercise sessions per week (these can be as short as 5 minutes…1>0)

 Commit to making positive changes to nutrition without giving up the things you love.

 Do something that is FUN.

 Do something where you feel comfortable.

 Don’t try and figure this stuff out yourself – choose something where you are supported / encouraged and can get questions answered.

 Set a goal but focus more on the daily habits that will help you achieve that goal (this is what we do with the areas of Food, Fitness and Focus)
You DO NOT have to be special.
There is nothing heroic about the above.

Anyone can do it – if they want to.

If you’d like more info about our brand new 4-Week Kickstart Programme in Burbage, just email with the subject line “4 week” and I’ll get you the details. 

And I’ll get you the details.


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“I just eat when I have no energy”

So I spoke about being ‘mouth hungry’ the other day here. You know, where you’re not really hungry, but you still eat.

It was a bit like the other day when me and Mrs Fruci (and the 2 babies) went out for a 3 course meal…

and ended taking the cheeseboard back (babies were shattered)

But by the time ​​​​​​we got back?

I wasn’t even hungry, yet there was a cheeseboard staring at me…

and suddenly I was ‘mouth hungry’, picking at the Gouda

Before you know it? ​​​​​​

The cheeseboard is gone (oooops)

At the end of the day, it’s one meal though, right? ​​

And it’s a good lesson that when my environment does not match my goals?

All I am left with is willpower…

Which is a recipe for disaster (something I go over in our 4-Week Kickstart Programme)​​​​​​

But today..

I want to share something that comes up a lot with the ladies I work with::

“I feel I need to eat when I am low on energy and that’s when I end up grabbing anything”

And I get this…

In fact, I’d be lying if I said I’ve never been rushing around, looking to grab something, thinking that I need a pick me up…

Convincing myself that there is NO way I can give myself 5 minutes rest or break

Because I have this limiting belief that I must be super productive ​​​​and taking some time for me or rest means I am not doing all I can…

​​I’ll even convince myself that I don’t have time to sit down for 5 minutes…

Yet, in that 5 minutes I’ve just made a coffee, drank a coffee and eating 500 calories of food <<< which took 5 minutes  😱 ​​
And here’s the thing…

If you eat when you’re just feeling low on energy…

​​It might not actually be hunger…

And I can guarantee that most of the time it’s NOT..​​

So, remember what you already know…that’s usually where the answers are.

Literally, if you are in a place when you lose focus, falling behind, feeling like you are chasing your tail…

​​I have some advice for you:

slowing down and recovering HAS to be a critical part of your agenda…

Because if recovery is never planned into your life, week, day…

we burn out.

(I’ve been there, in fact, I love what I do so much I have to be quite careful how much I do…)​​

And if it is not scheduled, it doesn’t get done.

The problem with this?

Rest becomes a reward for hard work…

Instead of pre-requisite for great results and giving you the energy to make better decisions with your food, exercise and even life…

And – unfortunately – we can then be low on energy and actually undo a lot of our hard work anyway

​​​(with the decisions we make when we are tired..)

And this does not have to be complicated:

Here’s some things I do:

  1. Our month 2 minute daily challenge in our 4-Week Kickstart Programme <<< this can be enough to change your state, metabolism, mood. the fact you have DONE something for you is enough to get your momentum going
  2. 5 minutes of deep breathing / shut eye 
  3. A nap
  4. A walk
  5. A coffee on my own
  6. Sauna
  7. A Bath

I’ll even tell Mrs Fruci sometimes that I’m just going to have 5 minutes for some rest

​​(funny thing is, she actually has got to the stage where she can see how much it improves my energy and mood. And it might seem selfish, but that 5 minutes completely changes what I do for the rest of the day for me, my family, work, amazing clients and what I produce <<< which is my ‘job’)

I prefer to structure one of these during the day to RECHARGE me…maybe that’s because I work early and late with a gap during the day for daddy day care

​​(I often start at 5am and finish at 9pm)

​​​but it means I actually feel like I start again (‘energy wise’) in the afternoon. 

I can’t describe it…

you probably have to do it to feel the benefit. 

Whether it’s the challenge, a walk, a nap, deep breathing or a mixture. 

Remember that rest is a pre-requisite for energy, feeling better and exceptional performance…

and NOT a reward for hard work (maybe that’s where such negative relationships with food come from…who knows?)

Like anything…

​​You can’t THINK your way out of a bad situation.

Doing crushes anxiety, but only 110% of the time 💪

Changing habits goes a little like this:

Thoughts / beliefs >>> feelings >>> Action >>> results

And if you know what to do but still struggle to take action?

Question your thoughts. Are they even yours? Are they someone else’s insecurities? Fears? Someone else telling you what you should do?

And know that YOU are in control of how you feel…

​​as how you feel is simply the meaning that you attach to a situation 🥳 

​​no matter what anyone says or does to you, it’s still on you as to how you feel…

Remember this? And you can’t fail..🔥

One last thing…

8 spaces left on our brand new April 4-Week Kickstart Body Transformation Programme…

And I have just released the spaces on Facebook, too.​​

If you’d like more info on this ​, just email with the subject line ‘4 week’ 

and I’ll get you the details


PS. You can grab a free copy of my book HERE

PPS. Watch How Cassie From Wiltshire Went From Mobility Scooter To Running Her First 5k & Fitting Back In Her Favourite Clothes Without Long, Boring Workouts Or Giving Up Her Favourite Foods >> CLICK HERE TO WATCH

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“I want to feel more confident” (2 things to do)

So this week

I’ve lectured at Oxford Brookes University to Postgraduate nutrition students on nutrition and how to get people to do the things they know they need to do…

I’ve had 6 one to one coaching sessions with ladies on our programmes

and delivered ​​9 group sessions for ladies over 40 in Marlborough…

Now, the reason i’m sharing this is because even 3 years ago

the thought of this would be make so scared…

I’d be downing rescue remedies

and going dry in the mouth…

But now?

It excites me!

In fact, I love it so much

and have had such success in Marlborough

That I’ve got a brand new programme launching in Burbage in April

​​(reply if you want some more info on that..we only have 12 spaces)

So what’s changed?

Why – all of a sudden – can I now speak in front of people?

Without going red, dry in the mouth?

Well, 2 things have changed

(as I explain in this video below which I would not have dreamed of recording a few years back as I’d be too nervous)​​

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but in short:​​

1) I know longer compare myself my best day

2) I understand that my confidence and self esteem is MY subjective ​​​​​​​​​​​​opinion of my own self worth…so it is up to me how I set the benchmark here.

​​I can compare myself to others on social media (who just share their best days)

Judge myself on how I look…(which isn’t actually as important to me as being a great dad and husband, helping someone improve their life and mindset, create freedom from diets)

Base how I should act in certain situations on what I think others expect (which I’m not sure is even true…)

My point is that you get what you focus on…

and unfortunately, if your ‘confidence’ or self esteem’ is based on ​​​​beliefs that you don’t even know are true?

This might stop you doing the things you want to do to look and feel better…

and given that confidence comes from DOING…

so you gather proof and evidence that you can do something…

could you start by questioning your subjective opinion on your own self worth and where it comes from?


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Does the good cause the bad? (how to shift from the dieting mindset)

Have you ever had that ‘one’ last blowout on all the foods you love before starting a new diet?
Me, too…

Peanut butter. Bread. Cereal. Pizza. Cake. Biscuits. Pringles. Avocados (if you are into syns))

You name it..

And it’s not uncommon for some of the ladies who I’ve worked with to tell me how they eat their kids chocolates and have to replace them (multiple times) before this ‘new diet’ comes along..

Or they say things like:

‘I’ll have to have to get rid of all of the chocolates in the cupboard before I start, Matt”…​​​​

You see, you are NOT ALONE..

even though you probably know from reading my stuff that NO FOOD IS OFF LIMITS…

It is only human nature to associate a new diet with scarcity / deprivation.

​​Which results in you 
thinking that you need to stock up.

They term it ‘The Last Supper Effect”

​​With research showing that when they tell people that they are about to go on a diet?

​​they gain weight in the time they were told about the diet and the time to start.

So where does this come from?

Well, it’s the ‘diet’ culture.

They tell you to restrict certain foods. That foods are bad.

That you have to suffer…​​

So what’s the way around this?

Well, the research shows to STOP restricting foods. 

(for most people)​​

The most ironic part for me is how restricting so called ‘bad’ foods to be healthier…results in behaviours, like binging, which are actually worse for your health…

​​In fact, some of the ladies I work with mention how they just eat anything and everything when they start a diet. 

Even foods they wouldn’t normally eat…

And I’m not saying this whole thing is easy..

But it doesn’t have to be harder than it needs to me…

As in my experience with working with the amazing ladies on our programme (such as these ladies here)

The ones that get the best results are the ones that understand it is ok to not be perfect

and don’t let that derail their day, week and month​​​​…

So they can stick to something for long enough to see the results they finally want

In how they look and feel.​​​​

And speaking of which

Our 4-Week kickstart programme opens up again soon.

If you would like more info on this, just press reply with the subject line ‘4 week’ and I’ll get you the details. ​​

​​​​​​​​Matt ‘last supper’ Fruci