Mondays Matter

The only way to lose body fat, whichever way you spin it, is a calorie deficit. Regardless of whether you are keto, paleo, vegan or follow a consistently low calorie diet, anyone that successfully loses body fat does so because they burn more calories than they take in. Time restricted eating (TRE) of between 8-12 hours can allow you to regulate appetite hormones and stabilise blood sugar. As such, we eat between 8-9h on a PSMF day and on other days we keep to a 12h window (i.e. between 8am-8pm).

Diet Breaks

During the plan you will cycle through periods where I encourage you to eat MORE food, to eat 'off plan', to practice eating in maintenance. I'll explain more in subsequent information, but every fortnight we lift calories up (more carbohydrate and fat calories, along with a metabolic reset meal) to help regulate appetite and give you a psychological break from actively restricting calories. While people fear that this will stall fat loss, in fact the psychological break from dieting, combined with a 'reset' of appetite hormones, allows you to continue your fat loss plan for longer than you would otherwise.

Higher Protein to Support Fat Loss

Protein is a key nutrient to support fat loss - it takes longer to digest (keeping you fuller for longer), it regulates blood sugar levels (helping avoid cravings) and takes way more calories to digest than fat or carbohydrate - significant when creating a calorie deficit as every little bit counts. If in doubt, turn to (lean) protein.

An Abundance of Vegetables to Regulate Appetite

Our stomach has receptors that let us know we have eaten enough food when they are stimulated, and this is related to food volume. For some people, this is a more important regulator of appetite than for others. Most vegetables can be eaten freely without fear of overeating calories, and as such I encourage you to eat your fill at each meal to ensure you feel satisfied on non PSMF days. We will discuss which ones are best to fill up on.

Resistance training plan

An 8 week strength based plan created by Darren Ellis (who is our resident strengh training expert) is also included. Fat loss maintenance (and health and longevity) requires the preservation of muscle mass. Resistance training is THE way to build and preserve muscle, protecting your basal metabolic rate (BMR) which is naturally reduced as you lose weight. Darren is also on hand to help support you throughout the eight weeks.

Mondays Matter Workbook

This includes all of your go-to information, including meal plans, shopping lists, discount codes, suggested brands/items and supplements and FAQ related to Mondays Matter.

Mondays Matter Journal

A journal to track your progress along the 8 weeks, including your non-scale victories, sleep, exercise, mood, energy, and a place to keep notes from Zoom calls and favourite recipes/meals.

Advanced Preparation to Save Time

Tips for advance preparation, and cook once, eat twice meals - so while some preparation is key, you're not always in the kitchen.

Contact, Community and Accountability

Weekly emails, ability to message me 24/7 ( I see and respond to all of these) and zoom sessions (that will be recorded and available) with me to help support you for the eight weeks.