Chapter 5: Fuel Up for the Journey

Activation Exercise

For this chapter, I suggest that you revisit the journaling exercise from Chapter 3, Self-Discipline. I’ve populated it for you give you an example of my approach.

One area of my health where I’d like to develop more self-discipline is:


The reason this category is important to me is:

If I don’t have good health, I can’t enjoy or achieve much else in my life. My health is far more dependent on the daily nutritional choices I make than it is on my genes.

The areas where I see the most room for growth are:

My sugar consumption is still too high, feeding my candida. I can’t go long between meals or snacks without nasty blood sugar crashes. I would also like to cut back on my wine intake more aggressively.

Complete success in this area looks like this to me:

Ageing well, with minimal mental or physical deterioration, no inflammation, no degenerative diseases, no metabolic diseases, and lots of energy.

When I succeed here, I will enjoy the following benefits:

I will have the good health and energy I need to make the remaining decades of my life really count, and I’ll be able to give my all to my family, my career, and my intention to live life to the fullest.

If I don’t take a disciplined approach here, I will risk the following:

I risk gradually feeling older, more stiff and achy, and more inflamed. I risk inflammation-linked diseases like Alzheimers and cancer gradually creeping up on me. I risk increasing lethargy, and having my zest for life zapped to the extent that I give up on living life to the full because I just don’t have the energy. I risk being in a state of survival and missing out on amazing moments, especially with my family.

A great first step here is:

To listen to some podcasts by functional doctors so that I can get an overview of what the biggest dos and don’ts are to really move needle on my nutritional health.

A small habit that I can start to build daily is:

Switch out wine for sparking water on weekday evenings.

My daily affirmation for this area is:

I am committed to maintaining extraordinary health and energy as I age, and I am committed to optimising my diet to achieve this.

Resources for Chapter 5


The Doctor’s Farmacy – Dr Mark Hyman

The Goop Podcast

Bulletproof Radio – Dave Asprey

Feel Better, Live More – Dr Rangan Chatterjee


The Dirt Cure: Healthy Food, Healthy Gut, Happy Child – Maya Shetreat-Klein, MD

NOT just for parents! This is an amazing read on how our ultra-sanitised life and processed diet wreaks havoc on our bodies in so many hidden ways

Food: WTF Should I Eat?: The no-nonsense guide to achieving optimal weight and lifelong health Mark Hyman, MD

A great overview of how the various food groups affect us. Very eye-opening if you’re based in the US in particular

The Inflammation Spectrum: Find Your Food Triggers and Reset Your System – Will Cole, MD

Cole is an autoimmune specialist and this book shows how to eliminate the inflammation that is so prevalent today

Fat for Fuel – Joe Mercola, MD

A look at the ketogenic diet and why fat is a cleaner fuel than glucose

Super Human: The Bulletproof Plan to Age Backward and Maybe Even Live Forever – Dave Asprey

I love this book! How to age backwards. Filled with amazing tips

Head Strong (Bulletproof) – Dave Asprey

How to tend to our mitochondria – our energy powerhouses. Super-insightful

Game Changers: What Leaders, Innovators and Mavericks Do to Win at Life – Dave Asprey

Many brilliant health, success and lifestyle tips from the best in the world

THE DISEASE DELUSION: Conquering the Causes of Chronic Illness for a Healthier, Longer, and Happier Life – Dr Jeffrey Bland

An eye-opening look at how the various functions in our bodies work. I love the questionnaires at the end of each section

Energy Medicine: the science and mystery of healing: the science of acupuncture, Traditional Chinese Medicine, and other healing methods – Jill Blakeway

A wonderful read on our power to heal beyond the limits of Western medicine


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