I have been getting a lot of questions about nutrition and diets, It seems that a lot of people are having problems finding the right ‘way’. I am not a nutritionist, so for professional advice you should go to a doctor or certified nutrition specialist, this article therefore should be considered as my personal views on the subject.

Robin also wrote a great article on the subject, check it out here

To many choices

Paleo, Zone, Atkins, Keto, Caveman, Cambridge, Counting Macros, Low GI…. who is telling the truth, what works, what doesn’t. It is hard to make a choice. I have been there, tried them all, some more than once, but all with the same result.. Too hard to maintain over longer periods, and the weight always came back. So, what is the solution? How did I do it? I will try to explain…


80% of your body

80% of you as a person is made up by what you eat and drink! The other 20% is made by what you do in the gym. Yes, you did read it correctly.. 80% is made up by the food you put in… So, by just going to the gym, working out like a madman and fueling your body with crap, will be a problem in the long run. Why? because your body needs clean fuel to recover, to grow and to be happy.


Fueling your Body

Think about this, would you put sand in your Ferrari instead of a high-octane quality racing fuel? Probably not.. Well start thinking about your body as an incredible racing machine, one that even has the capability of repairing itself. But to be able to perform on a high level, it needs the best fuel it can get. McDonald’s and KFC do not fall in to this category, just to be clear. Yes, you can have a cheat meal, day or 48 hours, but make sure that 80% of your weekly diet is made up of clean food. Check out ‘You are Amazing! Respect! on you-tube by Robin, explaining it!


Clean Food

Why do you think nature made these colors in the first place?

It´s Magic!

To attract you to it! ‘What are you saying Mark? We should all go vegan?’ No, I am not saying that. Eating clean is of course more than just eating plants. What I am saying is, that you should stay away from processed foods. They are made in a factory, not by nature. They are made with something else in mind, namely… MONEY.


Empty Calories

What is a calorie anyway?

plural noun: calories
  1. either of two units of heat energy:
    • the energy needed to raise the temperature of 1 gram of water through 1 °C (now usually defined as 4.1868 joules).
      noun: small calorie; plural noun: small calories; noun: cal
    • the energy needed to raise the temperature of 1 kilogram of water through 1 °C, equal to one thousand small calories and often used to measure the energy value of foods.


Choose wisely

A calorie is not a calorie, they are not always the same. So just counting calories is not enough? No, they need to be made up of the right macros. This is like my comparison with the quality fuel and crap. It needs to be made up out of the right stuff! Macros, what? Yes, you need to balance the carbohydrates, proteins and fat, to get the optimal results. That sounds pretty complicated or not? Well we have an app for everything.. I use Cronometer. In this article for the Arminius Workout of the Week, I also talk about it.

It’s free, so try it out!


It will keep track of all your food and fluids, and tell you exactly what you are missing. You can also add your training to see how much calories you burnt off.



Genes vs Lifestyle

‘Yeah, it runs in the family’ We have all heard this one before. Look, I am not saying that it can not be true. Of course there are diseases, that really are transferred. But bad eating habits are not embedded in your genes.. That’s just it, bad habits. I know, when you don’t have much money to spend on food, it can be difficult to make the right choices, because a pizza is very cheap.


Bad Habits

After my near death experience in Andorra(read all about here) I quit drinking alcohol. I knew it was having some kind of influence on my life, but it turned out to be a much bigger one than I first thought. Drinking was making up a lot of (empty) calories in my diet, and it made me lazy as hell. Breaking a habit can be a big challenge, for me it was harder than I thought. But if I would still be drinking, I would not have been writing this article right now. It has changed my life completely. Find out what your bad habit is, be honest.. Going to the MickyD’s? Stuffing your face with potato chips every night? Or drinking one or two bottles of wine each day? Think about it, you need to break that habit. It will bring you closer to your goals, I am certain of it.

I stopped drinking alcohol in August 2016, took out most processed foods, almost no bread or other white food products, no dairy products and no meat, just fish. Lost about 14 kilo. Pretty much stable now at 86 to 89 kilo.


My Conclusion

For me the answer to a healthier life lay in my bad habit.. I was not a complete drunk, not even close. But the ‘Work Hard, Play Hard’ attitude we had in the Army, slowly turned into ‘Play Hard, Play Harder!’. Stop giving yourself an excuse. Identify that Bad Habit, and destroy it! Not enough Discipline? In this article are some tips.


Discipline Equals Freedom

Jocko Willink


 Need more information?



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  1. Good and clear article! Nonetheless I wanted to include some comments.
    It touches on two important things with regard to nutrition: awareness and moderation. Robin already mentions the latter in the referred article; it is way better to eat until satisfied instead of eating until you are ram packed full.

    The part of awareness also comes back into many of the referred diets, they all want you to consume the best quality food (in a certain protocol). But it is just the restriction of these diets that can make it hard to sustain. And a sustainable method is just what you need and want. I wrote an article about that on my site, it is “better to eat healthy than to take on a diet” .

    The choice you have while buying your food and ingredients is where it starts. You will be amazed how many products have added sugars and all other crap when you read the nutritional information on the packages. And don’t even think that opting for the “diet” or “low fat” products is the better option. Those words are very often equivalent to “chemical shitstorm”, but for obvious reasons it doesn’t do that well for sales if they put that on the label…

    And as it is pictured with the caloric density, it is not possible to eat too many vegetables. I particularly leave out fruits, since fruits contain fructose. This type of sugar is not as bad as added (refined) sugars as in so many products, but they’re still sugars. The composition of your meals in macro’s is important, but totally depending on what your goals are and also on you as an individual. It goes too far right now to dive into that (especially since it is also a very individual issue), but it is important to have a good look at your carbohydrate (and with that sugar) intake. Every time you consume carbohydrates, or carbs in short, your insulin level spikes. If you have that too often and in too high doses, your body numbs for that part and you have the risk of becoming insulin insensitive. This opens the door to all kinds of effects and diseases (diabetes being among them), but it also hampers with your fat loss and weight loss (if these are your goals). So it is better to have your carbs in one or maximal two meals throughout the day and not in succession.

    This brings me to one other comment; genes do have an influence on how you respond to a diet. It does not take away the importance of quality nutrition, but for instance a person from the Balkans is not doing well when they completely cut carbs, while people from other backgrounds can do really well without eating any carbs at all. It is totally different from person to person.

    Mark has likely figured this out for himself as well (trying out all the types of diets and keeping with what works), so did I. A good way to do this is to cut a certain macro or foodtype for at least 30 days and then slowly getting it back into your diet. For instance I have cut carbs for 30 days and after that took some bread. Well…. my body gave me a very clear message: feeling bloated, gassy and I won’t describe my stool, but you get the picture. This is the best way to find out how your body deals with certain types of food.

    Then there is also a difference in absorption. Your stomach and intestines don’t even absorb some nutrients. This can and will change if you change your diet. There are ways to test and improve this, but it goes a bit far to include that here now.

    Lastly I want to say that neither I am a nutritionist, but I have tried several things, read about 10 times as many articles and I am still trying to cut through the bullshit and ridiculous ‘diets’ to find what is working for me. There is no cookie cutter, one-size-fits-all solution. The guidelines in the article are a great starting point, but you need to be aware that every individual responds different to certain types of food. So starting with quality food and experimenting a bit while listening to your body is the best approach. It all boils down to (pun intended) awareness and moderation.

    PS Sorry for the long read, but felt I had to put in my 2 cents. 😉

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