Step 6: Recap
In Step 6, we uncovered a sneaky enemy in plain sight, the fella lurking in your meals: sauces.
While they may be small additions to your plate, their impact on your health and fitness goals is anything but.
Here’s the recap: sauces like ketchup, BBQ sauce, and sweet chilli are UPF and packed with hidden sugars. When you consistently add them to your meals, in the background they rack up hundreds of extra calories and thousands of extra grams of sugar every week.
We did the maths: combining just 100g of ketchup per day with a fizzy drink and a chocolate bar could lead to an extra 2,072 calories and 518 grams of sugar in just five days.
A staggering 8,288 calories and 2,072 grams of sugar to your diet every month.
It’s not good mate, at all.
These added sugars keep you stuck in The Sugar Cycle From Hell, driving energy crashes, cravings, and finishing with extra belly fat and love handles
The worst bit is that over time they pave the way for serious health risks like diabetes, heart disease, and liver issues.
But it’s not all bad news mate.
Awareness is your weapon to fight back.
By making simple swaps or cutting back on sauces, you can easily take back control of your diet and get closer to your health and physique goals.
Key fixes? Use less sauce, add some serious flavour to your meals with herbs and spices, save it for cheat meals, or switch to low-sugar alternatives like the sauces in Evo-43: Top 10 Salad Dressings & Sauces.
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.
Why Fermented Foods?
Fermentation creates foods packed with good gut bacteria (aka probiotics), which set up camp in your gut and work their magic.
Here’s what they bring to the game:
Better Digestion:
These friendly bacteria help break down food, making it easier for your body to absorb nutrients so they can do their best work.
Detoxification:
They help your liver in clearing out harmful substances—sugar, alcohol, plastics, pesticides, and those pesky xenoestrogens. (more to come on these)
More Energy and Sharper Focus:
By eliminating toxins, your body operates more efficiently. You’ll feel more energised, mentally sharper, and even sleep better.
Fat Loss and Muscle Gain:
TWhen paired with the right exercise program, fermented foods support a healthier metabolism, aiding fat loss and muscle development.
The Story
Toxins are the silent enemy sabotaging your fat loss, energy levels, and overall health—without you even realizing it. From the food you eat to the air you breathe, these hidden disruptors mess with your metabolism, hormones, and ability to burn fat.
But here’s the good news: you don’t have to be at their mercy. In All About Toxins, you’ll learn exactly where these sneaky buggers hide and how to detox your life—so you can boost energy, strip fat, and feel unstoppable. Don’t let toxins hold you back—read the article now!
The Problem
Toxins are wrecking your body from the inside out—slowing metabolism, draining energy, and throwing your hormones into chaos. They disrupt digestion, weaken immunity, and make fat loss harder than it needs to be. Left unchecked, they lead to chronic fatigue, brain fog, and long-term health problems. It’s time to take back control.
Adding Fermented Foods to Your Diet
Fermented foods are simple to add to your diet.
Throw them on the side of your meal to add bulk without adding too many extra calories.
Plus, they’re readily available at your local supermarket or online.
Below is your go-to list of recommended fermented foods.
Try them out, figure out which ones you enjoy, and aim to include them in your meals daily:
Heads Up
Heads-Up: When you first start adding these to your meals, your gut might kick up a fuss—cue trumpy bum.
Stick with it; your body will adjust, and it’s totally worth it.
The Takeaway
Fermented foods are essential for gut health, improving digestion, energy levels, mental focus, and supporting fat loss and muscle gain.
They help detoxify your body, aiding your liver in eliminating sugar, alcohol, and harmful toxins.
Start incorporating options like kimchi, sauerkraut, kefir, and probiotic yoghurt into your daily meals.
Don’t be put off by initial gut reactions—stick with it, and you’ll see the benefits in no time.
This is one of the easiest but most impactful steps toward better health.
Time to get fermenting!
Action Task #7:
Task #7: Add a portion of fermented food to each meal
Just like in previous steps to get your hands on my Ultimate Fat Loss Foods List, click the button below. It’s loaded with nothing but health-promoting, energy-boosting, disease-fighting, fat-burning, muscle-building, feel-good foods. Keep it handy for the next 10 days to breeze through Task 2 and identify what foods to limit form the Red List..
Every day, make sure to get to get your task boxed off on your task sheet. You’ll find the link to the digital version using the Notion App at the top of each “Action Task” section (like the one above). If you missed downloading your task sheet in the intro section, no worries—click the link above to grab it. When you go to access the task sheet, just click request access and then i'll accept that my end by the end of the same day and boom, you're in.
Tomorrow's Lesson
Tomorrow we’re diving into Step 8: Stop Blaming Food Cravings—Your Sleep Habits Are the Real Problem—and let me tell you, this one’s decent.
We’re going to unpack the power of sleep and how it’s not just about feeling rested—it’s your way to faster fat loss, better recovery, and crushing your health goals.
Think better energy, sharper focus, and less sugar cravings.
If you’ve been running on fumes with late nights, Netflix marathons, or burning the candle at both ends, this lesson’s going to shine a massive spotlight on what that’s doing to your health—and exactly how to fix it.
So get ready to optimise your sleep and wake up ready to take on the day. See you tomorrow, and don’t forget—sleep isn’t a luxury, it’s a necessity.
Let’s sort it.
See you tomorrow