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This 10-week food plan aims to restore optimal health,
encompassing both mental and physical well-being,
as well as body weight and shape.
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So, WHO is this for?
Those ticking three or more of the following;
☐ Intermittent energy with typical lulls around 11 am & 2 pm and often on waking.
☐ Hunger for ‘quick fix’ sugar spikes, often later in the evening.
☐ Increasing aches & pains.
☐ Increasing total weight (body fat & water retention) is now frustrating.
☐ Assessing higher HbA1c (glucose), Triglycerides and Uric acid.
☐ Often waking between 1-3 am.
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Our main physiological goal is to lower and balance blood glucose levels. By doing so, we promote stored body fat as the primary fuel source for both the brain and body. This process should lead to a reduction in overall inflammation, sustained energy levels that will stabilise, and help individuals move toward their ideal body weight and shape—whatever that may be. Additionally, with fat serving as the primary fuel source, optimal appetite regulation will be restored. As a result, you will naturally feel inclined to choose the right foods, in the right amounts, at the right times, tailored to your needs.
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WHAT you need to know!
My experience indicates that much of the Western approach to food undermines the natural regulation of appetite. In our fast-paced lives, with easily accessible and affordable industrialised food, excessive alcohol consumption, and mixed messages about health, it's no wonder that Western health statistics are declining.
Data suggests that if your lifestyle choices enable you to prepare the recommended food options consistently, you can achieve optimal health. While your overall health is related to body shape and weight, it's essential to consider that the primary goal of these practices is to restore your mental and physical well-being.
While I accept that most food plans require personalised adjustments based on taste, beliefs, morals, economic factors, and geography, I believe the following proven recommendations should be considered a good starting point. The fewer changes you have to make, the better. Of course, it may well be likely, you find the menu repeatable (predictable) and perhaps 'boring'. It works! And the only healthy food choices in history that have endured time are repeatable & predictable.
Although this food plan is proven to be effective for most individuals who meet certain criteria, research indicates that the biggest hurdle to compliance is preparation. While the recipes are both tasty and relatively easy to make, they do require good time management and advance planning, which can understandably be challenging. Additionally, factors such as having a family or partner, working shifts, and relying on onsite dining facilities can further complicate the situation.
The primary reason for continuously planning and scheduling is to accommodate potential setbacks. It's likely that there will be disruptions in the routine over the 10-week period. The best approach is to accept these setbacks and move forward the next day.
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So, HOW does it work?
✅ Ideally, kickstart with a private & non-invasive health assessment with Brad Pamp
🩸 Note: Brad Pamp will strongly recommend a starting period that allows for CGM (Continuous Glucose Monitoring)
✅ Open (and print) the food plan - and further confirming sound nourishing information
✅ Design your best-fitting food plan within the criteria, OR follow pampy's kitchen full menu
✅ Get shopping and preparing
✅ Portion to satiate your appetite – not by numbers and plate size
✅ Confirm your weekly compliance with Brad Pamp for ten weeks
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It is often suggested in popular messaging that dietary fats, such as those found in meat, eggs, and butter, as well as clean salt, have a negative impact on our health. However, many people find that after assessing their results, they experience significant improvements within weeks when they include these so-called "unhealthy" foods in their diets.
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If you're interested in this program for managing weight and body shape, it's important to understand that while the type of food you eat is significant, the most critical factor is the balance between calories consumed and calories burned.
We will focus on avoiding excessive and regular consumption of carbohydrates, especially refined sugars and certain complex carbs, as these can spike blood glucose levels and subsequently increase insulin—a precursor to gaining unwanted body fat. Instead, we will replace these carbohydrates with healthy dietary fats, which produce almost no insulin spike.
Our primary goal is to choose foods that help you feel full for longer periods while allowing you to consume fewer calories, even if those foods are higher in energy density. This program aims to reduce or suppress your current appetite.
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What about exercise?
The right combination of activity type, volume, and intensity has been shown to significantly enhance health recovery. This has been consistently proven worldwide. Generally, continuous aerobic exercise is most beneficial when paired with safe and appropriate resistance training. For personalised guidance on your exercise routine, consult Brad Pamp.
