My Journey

Fast. Feed. Feast.

I did not wake up on the morning of the January 11, 2021, suddenly realising that I had to do something about my weight. This was an ongoing process which started over 30 years ago. It was a never-ending struggle for me to try to lose weight. Since I was about 30 years old, I have been struggling to keep my weight in check. That initially involved running. At the time I could run or jog up to 20 kilometres on a given evening. Later on, when the ankles, knees and back started to hurt, I would then try to go to the gym. Also, when I turned 40, I tried to do cycling. I was a good novice cyclist at times doing up to 80 miles on a weekend ride. It was very enjoyable. I had stabilised at about 175 pounds at that point, but as soon as I stopped cycling, I would go up to 185.

Coach Ibn Jan

How You Unlock Your Keys

We commit to being an authentic coach and guide, as you navigate the tailored Live Well, Eat Smart programme developed just for you.We act as a guide, but this is your journey to unlocking your power to live well and eat smart.

A Versatile & Sustainable Programme

We have synergised several approaches to living well and eating smart into an integrated programme.  

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+351 926 438 577

Different Keys! Same Success!

I began my LWES journey on the 29th March 2021. Like most people, while losing weight is a battle, mine has been coupled with the fight to control my Type 2 Diabetes.

After one (1) month of being on the KetoDiet, together with intermittent fasting, I saw some fantastic results: my A1C was down to 6.3% (May 2021 test result) from 9.3% (February 2021 test result)! AND, my endocrinologist took me off of all insulin (I was on two types: long lasting once a day and fast acting with each meal)…this was the best news of all!…

Suzanne Moore

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…In the 3 months I have been practising Keto and Intermittent Fasting, I have lost 13 pounds (something no other diet or fitness programme I tried has allowed me to do), my clothes fit better and more comfortably than they ever have in years, my confidence is up as a result – and so I dare to wear things I never felt comfortable wearing for possibly a decade! Not to mention my skin has cleared and I have heaps of energy. My body seems to have found a comfortable, natural rhythm to it; one I don’t remember ever experiencing. We finally feel on the same page.

I am so glad he was there to hold me accountable and break down the daily changes, processes, and feelings I had on the Live Well Eat Smart Programme …because it wasn’t easy, but the results were worth it. Everyone around me is shocked by the transformation and wants to know what I did, so I’m inclined to continue. …

Kara Martin

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Do You Have a Weight Goal?

We will help you set the right goal for your weight, based on several factors – after our tailored assessment is completed. In this way, we are in control of the expected outcome and thereby there is joint responsibility.


Frequently Asked Questions

Learn How the Programme Works!


A ketogenic lifestyle is a very low carb, high fat regime, which involves significantly reduced carbohydrate intake replaced with fat.

To not have carbs (carbohydrates) means not having bread, pasta, or any flour, for example, cake, rice, or potatoes. It also entails not eating sugar or drinking sodas.

What most people do not understand is that this also involves not having fruit or fruit juices as a general category.

People then wonder how they will get the vitamins that they are accustom getting from fruit. These vitamins will be supplied in sufficient quantity by the fresh vegetables that you will be consuming daily. All your micronutrient requirements will be fully met.

You will be required to take certain supplements on the LWES Programme. These include potassium, magnesium, zinc, and vitamin B complex. In addition to this, you will be required to purchase high-quality sea salt or Himalayan salt and Apple Cyder Vinegar – also known as ACV. We recommend this because even though you will be able to consume the quantity of fresh vegetables every day that is required, these mineral supplements will make up for any shortfall. The purpose of the apple cider vinegar will become apparent as the LWES Programme goes on.

What is intermittent fasting and how will it help me?

Very simply put, Intermittent Fasting (IF), means you will be required to only feed (which is eating) within a certain window (time) in the day. You get to choose when you want to start to eat. The initial requirement would be for you to stop eating within 8 hours of your first meal and then we will progress to have you stop eating within six hours of your first meal. Eventually you will progress to Prolonged Fasting (PF). Here, you will go 24 hours plus without eating.

During the periods of fasting, you will be allowed to have coffee or tea – preferably black, water, sparkling water, all with lemon juice or apple cider vinegar. This applies to both IF and PF.

Usually this creates another set of concerns.

Most people rightly believe that they cannot go 24 hours and certainly not 36, 48 or 72 hours without eating. They are correct. In their current state, their body relies on carbohydrates and sugars for energy. Your reserve of carbohydrate energy is only about 4000 Kilocalories. This will be depleted within a day or two. When you start to reduce this store of carbohydrates, your body triggers the hunger sensation as a caution, telling you that are running out of energy. This is like the low fuel light on your car’s dashboard. You may be aware that fat has significantly more calories than sugar. The issue is that we have been eating so many carbohydrates, and so frequently, that we have never been able to access our fat stores, which would typically be over 40,000 kilo calories.

Here is the key element of the LWES Programme. Training our body to become Fat Adapted, meaning, being able to use Fat as the primary source of fuel!!!

We can then burn the fat stores, reduce weight, improve health, improve wellbeing, and start once again to Live Well by Eating Smart!

May I have breads, pasta, cake, soft drinks, rice, potatoes?

The answer is no! And this is of paramount importance. We strongly recommend that if you are not ready to attempt to comply with these requirements, you should really reconsider joining the LWES Programme. It will be difficult at times. It is not a matter of having enough motivation or willpower. I appreciate the difficulties that you will face because we have faced them, our clients currently face them, and we have all been able to overcome these challenges. The reason why this is so important is that this process involves biochemical reactions within the body. If these processes are interrupted by the inclusion of any carbohydrates or alcohol, it will be disrupted, so it is especially important, at least for the first few weeks, that you maintain a strict adherence to these basic guidelines.


When can I have alcohol?

Ideally, we would prefer that no one consumes alcohol during the first ten weeks. This is seldom achieved, and individual compromises are arranged. This is the reason why you have a LWES Coach!

Can I Ever Eat Fruit Again?

When people learn that cutting out carbs also means cutting out fruit, this typically generates, “But I love fruit” “I have fruit every day” “When next may I have fruit?” “Do you mean I can never have fruit again?”

The answer is you will be able to have some degree of fruit in the future, but initially, for the first six to 10 weeks, we would prefer if you stuck to the LWES programme. The fruits that would be allowed during the initial portion of the Programme are strawberries, blackberries, blueberries, and raspberries.

When would I be able to have normal food?

This is where many people have serious concerns. We are asking that you have a degree of faith and trust in your LWES Coach. We will earn that trust by showing that positive results can be achieved. Similarly, we must have trust that you are declaring fully what you are consuming and measuring your weight accurately daily. The answer to this concern is two-part:

  • That you will realise the benefits of the LWES Programme on your own and be so engrossed with it that you will not want to return to what you thought you would be missing on the Programme.
  • That you must realise from the onset if at any point you return to eating what and how you were eating before, you will return to the weight and problems that you had!

This does not mean that after you have achieved your target you cannot return – on occasion (and I must stress on special occasions), to some of the treats which you enjoyed before starting the LWES Programme. This is what we refer to in the Programme as Feasting (Fast/Feed/Feast). You will be able, at the end of the program, to determine for yourself how often and how much you can have. Part of your education process.

Unlock your Health Goals with my 10 week programme



The single most important success factor in Live Well, Eat Smart is that our methodology is centred around consistent and tailored coaching. As with any other endeavour where guidance, instruction, support and external motivation is required – we will walk the journey with you, helping to arm you with the keys along the way to unlock your re-wired health mindset. 

Intermittent Fasting

Intermittent fasting is an eating plan where you cycle between periods of eating and fasting regularly.

The focus is NOT placed on what you should eat, but rather on WHEN you should eat.

It is more accurately described as an eating pattern rather than a diet.

Keto Diet

The ketogenic diet is a very low carb, high fat diet which involves significantly reduced carbohydrate intake replaced with with fat. This reduction in carbs puts your body into a metabolic state called ketosis

While your body is in a state of ketosis, it becomes extremely efficient at burning fat for energy. Fat in the liver is also turned into ketones which can supply energy for the brain.

10 Weeks - $750 USD


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Email Address

Call Me

+351 926 438 577