Rethink Sweet: The 10 Step, No BS-Guide To Low Sugar Living

Chapter 1: Step 1: What If Complex Carbs Are the Key to Better Performance and Fat Loss?

Is Managing Sugar Spikes the Real Secret to a lean life and Feeling Energised All Day? Let’s have a look.

Step 2: Are Simple Carbs Really the Problem You’ve Been Told They Are?

When you eat simple sugars, your blood sugar spikes fast, your body releases a ton of insulin, and your energy jumps—only to crash 30-40 minutes later. Cue the nodding off on your desk moment, followed by the craving for another quick sugar hit. And so, the vicious cycle continues. Lets have a look at how we can put that in the bin.

Step 3: Are Your Go-To Snacks and Drinks the Reason You’re Not Seeing Results?

Liquid calories, especially liquid calories from sugar, are a real problem. Food companies know all about the addictive nature of sugar, and fizzy drinks and UPF are their weapon of choice—they use them to get you hooked fast, and keep you coming back for more.

Step 3: Recap

Before we get into this three-part thriller, let’s quickly recap yesterday’s lesson on Step 3: Are Your Go-To Snacks and Drinks the Reason You’re Not Seeing Results?

Part 1: The Issue: Protein Fat and Your hormones

This lesson introduces something I swear by, but fair warning—it’s going to take a bit of planning and a shift in perspective. You’ll be challenging some old nutrition habits and setting yourself up for a powerful change.

Part 2: The Benefits: Put A Lid On The Sugar Cycle From Hell

This one simple change you'll discover in Part 2 his will keep you fuller for longer, curb cravings throughout the day, and give you steady energy levels that boost your mood, focus, and drive.

Part 3: The Solution: A Protein Break-Fast. Are You Doing Wrong?

If you’re here wanting to improve your health, waistline, mental health, energy levels and reduce your risk of some pretty shitty diseases then habit change around adding protein to your first meal is something to have a serious think about. Jump into Part 3 for my go to recipes I swear by.

Step 5: The Fat You Eat and The Fat You Wear

Todays lesson is going clear up once and for all the common misconception that dietary fat (the fat you eat) is not the same as body fat (the fat you wear, sitting under your skin or around your organs).

Step 6: What If Your Biggest Diet Mistake Is Sitting Right on the Table?

It’s a universal truth mate. We all love our sauces—whether it’s ketchup, mayo, or BBQ sauce. They take a meal from “meh” to mouth-watering in a single squeeze. But there’s the problem mate: sauces are sneaky. They’re UPF, packed full of sugar, useless calories, and they’re doing more damage to your goals and your health than you realise. So lets get to grips with them in this lesson.

Step 7: Why Are Fermented Foods a Game-Changer for Your Health?

Let’s talk about fermented foods—the unsung heroes of gut health and their powerful allies in your journey to better health.

Step 7: Recap

Lets have a quick little recap of Step 7: What If Your Biggest Diet Mistake Is Sitting Right on the Table?

Part 1: Late-Night Scrolling Is Your Health’s Worst Enemy—Here’s How to Stop

Alright, mate, today’s lesson is about something we all take for granted but desperately need: sleep. It’s vital for better health, a sharper mind, and that leaner, fitter body you’re chasing. So lets have a look at how to get you sleeping like a log.

Part 2: What’s Sleep Got to Do With Your Constant Cravings?

In Part 2, It’s time to talk about two little known hormones that are running the show when it comes to your hunger and cravings: Leptin and Ghrelin. They might sound like they’ve come straight out of Middle Earth, but these two aren’t fury cuddly creatures, or wizards—they’re in charge of your appetite.

Part 3: What Does Caffeine, Netflix, and Your Hormones Have in Common?

In this lesson I’ve got 7 simple and effective strategies to help you master the art of quality sleep. Nail these, and you’ll see a noticeable shift in your energy, sugar cravings, and overall well-being almost instantly.

Step 8: The Round Up

Remember Newsround. Well this bit is like that but for Step 8.

Step 8: Recap

Before we get into todays lesson, lets have a quick look at yesterday and what we talked about in Step 8.

Part 1: Why the Best Workout Isn’t About Sweat—It’s About Showing Up

Exercise is the go-to solution when we’re chasing better health, fat loss, or muscle gain—and for good reason. But If it’s a ball ache, something you dread, or worse, something you do only out of guilt, you’ll burn out or knock it on the head double fast and feel like you’ve failed, AGAIN. It's time to set yourself up for success with your training.

Part 2: Let’s Challenge the Narrative That Motivation Drives Progress

Good subject this one mate, and one I need to set the record straight with: you don’t need motivation to exercise. So, what do you do on the days when motivation decides to stay in bed? Lets have a look.

Part 3: Evo-43: The Busy Parents Ultimate Guide To Training

Now, let’s talk about the next phase of your transformation—a training framework you can work within to work around life, your chaos, and your goals: Evo-43: The Busy Parents Ultimate Guide to Training.

Step 9 Recap

Time to have a recap of yesterdays lesson.

Part 1: Introduction to Mindful Eating

You ready to hear this mate? Most of the time you eat on autopilot. You’re scrolling your phone, rushing through a meal, or grabbing whatever’s easiest because you’ve got a million things going on. The problem is this, when you’re not paying attention to what or how you’re eating, it’s too easy to overdo it—especially with sugar, saturated fat, trans fats and UPF.

Part 2: Recognising Hunger vs Cravings

Knowing the difference between hunger and cravings is a skill you’ve got to develop if it’s proper, lasting change you’re after. It’s the difference between fuelling your body because it genuinely needs it and diving headfirst into a bag of biscuits because you’re stressed, bored, or just in the habit of grabbing something sweet at your desk.

Part 3: Practical Strategies for Mindful Eating

Mindful eating sounds great on paper, but when you’re running on three hours of sleep, juggling work, kids, and general life, the idea of “savouring every bite” feels about as realistic as scoring in the world cup final. Here’s the good news: mindful eating isn’t about being perfect, It’s about making small, intentional changes that fit into the beautiful chaos of life.

Part 4: Creating Sustainable Mindful Eating Habits

Here’s a universal truth I need you to implant in your brain mate: all the knowledge you’ve worked hard on in this step means absolutely nothing if you don’t make the time and take the action to use it. You’ve got the tools, the strategies, and the insights—but without action, it’s just words on a page. You’ll end up not just where you started but worse.

Part 1: Let’s Be Clear, This Isn’t Goodbye

Mate, you’ve done it—Step 10 and all 10 steps of the Rethink Sweet: The 10 Step, No BS-Guide To Low Sugar Living are officially in the bag.

Evo-43: The Busy Parents Ultimate Guide To Training

Now, let’s talk about the next phase of your transformation—a training framework you can work within to work around life, your chaos, and your goals: Evo-43: The Busy Parents Ultimate Guide to Training.

Part 2: Your Useful Links

A reminder of all the links to articles, eBooks and training programs that we have used through the course.