Preventative Health Guide
Evidence-based, non-clinical lifestyle habits to help you feel better now and avoid health issues later. Small changes, big impacts — each intentional choice contributes to your future health and vitality.
"Drawing upon more than 13 years of research, this guide simplifies the complexities of health and nutrition, offering a clear roadmap towards better health and well-being."— Nathan Spencer, Managing Director & Founder
The Four Pillars of Health
Our approach rests on four pillars that work together to promote overall wellbeing. The chapters ahead explore each in practical detail.
Diet: Fuel for Optimal Health
Focusing on what is on your plate is the most powerful choice you can make for your health. A whole-foods diet supports weight management, stable blood sugar, better sleep, more energy, and lower disease risk. Frequent processed carbohydrates keep insulin chronically high — driving fat storage, insulin resistance, and metabolic disease.
- Meat — beef, lamb, poultry, fish, organs
- Healthy fats — animal fats, avocado, extra virgin olive oil, coconut oil
- Eggs
- Full-fat dairy — cheese, Greek yoghurt
- Non-starchy veg, especially cruciferous — broccoli, cauliflower, kale, cabbage
- Ultra-processed foods & added sugars
- Cereals, refined grains, breads, pasta
- Seed oils — canola, sunflower, soybean, vegetable
- Starchy vegetables (potatoes)
- Fruit juices & smoothies — whole fruit in moderation is fine
Myth vs Reality
Tap a card to reveal the reality.
Fasting: The Power of When
Possibly the most powerful non-clinical intervention for health. Without food, your body uses stored glucose, shifts to burning fat, enters ketosis, and activates repair processes — from growth hormone release to cellular cleanup (autophagy), stable blood sugar, and improved mood and memory.
- Choose your fast — begin with 13–15 hours, extend as your body adapts
- Track progress — note how you feel; consider glucose/ketone tracking
- Stay hydrated — water, black coffee, plain tea
- Break it wisely — how you end a fast matters most
- Bone broth — repairs the gut lining
- Probiotic foods — yoghurt, kimchi, sauerkraut
- Steamed vegetables — fibre for good bacteria
- Protein — animal or plant
Low-Carb Basics
Starchy carbohydrates digest into surprising amounts of sugar. Cutting them stabilises blood glucose and tames cravings — a typical low-carb day stays under 130g of carbs. Adapted from Dr David Unwin's low-carb diet sheet (2021).
Exercise: Movement for Life
Aim for at least 30 minutes of movement daily, mixing cardio, strength and flexibility — and avoid extended sitting. Benefits go beyond fitness: better mood, sleep, cognition, and reduced risk of chronic disease.
Lifestyle: Bringing It All Together
Health is more than diet and exercise — it's how you sleep, handle stress, and connect with others.
Reversing Type 2 Diabetes: A Roadmap
Type 2 diabetes is primarily insulin resistance and metabolic dysfunction — and research shows it can often be significantly improved, or reversed, through diet, fasting, movement, sleep and stress changes. This phased roadmap shows the path. Always work with your healthcare provider, especially around medication.
Weekly Wellness Checklist
Print a copy and tick off your daily habits. Small, consistent actions build sustainable health.