Defend Your Health – For a Fit Body & Mind

Defend Your Health – Welcome

Welcome to Defend Your Health! This website is designed to help you defend your body and mind against the struggles and strains of modern life. We do this by giving you the best information around regarding nutrition, staying in shape, workouts, fitness, positive thinking  and general well-being articles.

You only get one body. Many people have said that “even if I have nothing else I still have my health”. Don’t let poor lifestyle habits take yours away – start protecting it today by following proven advice from true experts.

All of the content on our website is researched and written by nutrition and fitness enthusiasts, so you can be sure we’re only giving you the good stuff.

We believe that there is more than one component to staying healthy. It isn’t just about working out, eating right, being positive or having strong relationships. In our opinion a well balanced life is about all of these things – as well as making time for plenty of fun too!

So, having said all that what can you expect to read about on our website? There’s certainly something for everyone here, so make sure you stick and come back often to read our latest and greatest.


Whether you want to stay lean, gain muscle or simply tone up we’ve got you covered. We’ll focus on training and working out fairly heavily in our weekly articles – fitness is a huge part of living a healthy and happy lifestyle. It also helps you perform at a peak level in all aspects of life.

We don’t just cater for gym rats either. If you like to hit the gym 5 times per week then great, but we know that many people only have 30 minutes or so for a couple of days weekly so we’ve certainly got options for you too. Home workouts and exercise routines which can be done at home or in a local park are getting more and more popular; we’ll be reviewing many of those, along with more traditional gym-based programs fairly often. Everything we review has been fully tried and tested by our team, so don’t worry! We’ll give you our honest thoughts, and where relevant, the actual results we achieved from using any one program, diet or strategy.

Healthy Eating

The second major focus of our articles is eating and drinking correctly – making sure you can enjoy meals, stay in shape and generally remain healthy. Also if weight loss or muscle building are goals of yours we’ll have all the nutrition recommendations you could ever need as well.

Good nutrition is a vital partner to regular exercise if you want to achieve optimal health and fitness. We’ll have you covered with all kinds of recipes, meal suggestions and strategies for losing weight, gaining muscle or simply minimizing illness.

Positive, Productive Thinking

Building and maintaining a healthy and positive mindset is certainly as important as looking after your physical self, if not more-so. From time to time we’ll have expert articles for you in all areas of happiness and positive thinking.

The best way to stay up to date with all of our latest content (there will be a lot of it) is to follow us on social media. We post our new articles, tips and strategies for living a healthy and happy live on those channels before anywhere else. So get following! :)


High Intensity Workouts – The Best Options for Training at Home

We’re huge fitness fans here at – staying fit and exercising or training regularly is one of the best ways you can remain healthy and ensure you live a long and happy life. Fitness and working out is usually associated with going to the gym in order to make use of their expensive machines and equipment. Although this can be a great option, many people just don’t have the time to commit to regular gym visits. Others simply don’t enjoy workouts in a packed underground room with 50 other people!

With the above in mind, home workouts have become increasingly popular. Having the option to train hard and stay in tip top shape without leaving the house has obvious appeal. As a result there have been an influx of workout programs hitting the market over the last few years which require nothing more than body weight or some very simple and low cost pieces of equipment; often dumbbells alone are enough. The popularity of CrossFit and other similar training styles has helped this trend gain incredible traction. Some of the most popular programs are Insanity, Max Workouts, P90x and a whole host of others. We really are spoiled for choice, but how do you choose one home workout program over another?

What to Consider When Training at Home

Always try to follow and actual, proven program rather than just ‘winging it’ and making your own schedule. The value of having a step-by-step routine to follow each day and week cannot be underestimated. With this all but the most commit folk will eventually come off the rails.

Any workout program you choose should be:

  • Reasonably priced
  • Ideally video based
  • Proven for other people
  • Step-by-step
  • No major equipment requirements
  • Completed in short sessions (30 minutes is ideal)
  • At least some nutrition focus

The problem with those points is that they are fairly vague and open to interpretation. The way around this is to rely on REAL workout reviews, usually posted online, by people who have actually followed a given program from beginning to end.

These reviews are easy to find online and often video based, so you’re able to see a real person is behind them. Hopefully the reviewer is in pretty good shape too!

One great resource that focuses on rating these programs is: WorkoutScene – they are constantly adding to their review library as new programs are tried and tested for their effectiveness. Obviously it pays to seek out opinions from a couple of different people who have gone through a routine you’re considering, just generally these guys put out some useful articles and videos.

Here’s an example of the popular Max Workouts program by a highly regarded training called Shin Ohtake: My Max Workouts Review and Program Results – 90 Hard Days.

As you an see the write-up is pretty in depth and tells you all you need to know, including the program length, structure and the actual day to day exercises you can expect to be doing.

So get reading, check out some review sites and choose the program which seems to be the best fit for you. The important thing is not to get hung up of which routine to follow – just choose one, stick to it and see it through to the end!

You’ll certainly be glad you did :)

Dr. Charles Livingston’s Fat Loss Factor – Our Thoughts, Reviews and Analysis of This Popular Weight Loss Program

One of the many high profile diet and weight loss programs that has continued to gain more and more popularity over the last year or so is The Fat Loss Factor. The program was thought up and put together by Dr. Charles Livingston, along with his wide.

The program itself covers all aspects of getting in shape from the diet and nutrition side to exercise, goal-setting and having the right mindset. It is worth noting that this isn’t a ‘one size fits all’ solution – there are 4 levels of difficulty you can choose from when beginning the program; these range from Beginner to Extreme Weight Loss, depending on your goals.

We took the time to go through the material beginning to end. Here are details of what you can expect to find if you purchase, as well as our full review of the content if you’re currently wondering “does it work”.

Let’s get into it…

Structure and Progression

Stage 1 – 14 Days in Duration

The first stage lasts for two weeks, and is a little unconventional when compared to some other alternative programs on the market. This initial two week period is basically a detox that’s designed to put your body in the best possible state for losing weight effectively for the rest of the duration of the program.

There isn’t so much of focus on exercise during this initial phase, although some light walking is recommended – it is all about cleansing your body and removing toxins by eating and drinking real, whole foods in the beginning. This is claimed to be the most important part of The Fat Loss Factor and should provide benefits such as a stronger immune system, more energy, better sleep and significant fat loss. These are all positive effects of eating in a way that allows your body to gradually remove the toxins that are a result of your current diet.

In terms of what you’re allowed to eat for the first two weeks, the rules are quite strict. Generally your meals will consist of fruits and vegetables, legumes and beans, oils and also nuts. You won’t be consuming many staple foods including meat, dairy, bread or sugary foods. Water will usually be your drink of choice.

All though this stage is fairly restrictive, it is only temporary and for good cause… removing those toxins! Try to stick to the guidelines, they are important if you’d like to see the best possible results from the program.

Stage 2 – 10 Weeks in Duration

The second phase of the FLF program, which begins after the detox/cleanse, is referred to as the ‘Lifestyle Un-Diet’. It sounds confusing, but in actuality is pretty simple to follow and adhere to. Luckily, it is a LOT less restrictive than the 14 day detox you will have just completed when starting the program – so if you managed to follow the rules for the initial two weeks then things should start to get much easier for you.

A Look at the Lifestyle Un-Diet

There is nothing groundbreaking here if we’re honest, however eating as described in this section of the program is very effective for fat loss – so great news there.

To summarize the nutrition guidelines:

1. Consider the Glycemic Index when eating carbohydrates. Low-GI foods are definitely a focus point of FLF, and with good reason. Avoiding higher-GI foods has been proven as an effective fat loss strategy time and time again.

2. Consume a good amount of lean protein. Proteins are obviously essential as part of a healthy diet – they also aid satiety and keep you feeling fuller for longer.

3. Eat healthy fats. Avoiding fatty foods is a common mistake which many people make when trying to lose weight. Sticking to healthy fats such as oils, coconut and avocado certainly aids weight loss and improves overall health. FLF does a good job of advising what you should eat and what you shouldn’t when it comes to fats.

4. Include plenty of fruits and vegetables. Not much to say here – an obvious rule but a proven one nonetheless.

Obviously there are a lot of nuances to eating correctly for fat loss, and always exceptions to every rule. Fat Loss Factor does however do an excellent job of laying out what to eat and what to avoid, along with solid reasoning to back up their recommendations. If you follow what the program says then you won’t need to do any guessing when it comes to eating and drinking.

In addition to the detailed guidelines regarding nutrition, the program also makes a couple of other related suggestions and rules to abide by when it comes to eating.

The most noteworthy are:

Try to eat small meals throughout the day rather than gorging, and make sure you consume at least one raw item of food each time you eat

Don’t eat a large amount of calories last thing at night; try to balance out your food consumption so that most of it happens in the earlier hours of the day and gradually reduce as the day progresses

It is totally fine to take a day off approximately every week or so. Doing this isn’t going to ruin your progress, even if you eat pretty recklessly on this day. This tactic also helps you eat sensibly on the other days, as you have pre-planned ‘cheating’ to look forward to at a predetermined time without feeling bad about it. Lastly, your day is great for your social life as you don’t have to worry about eating the same as everyone else if you go out :)

Those are all pretty solid rules to follow, and should help you get even better results than if you’d just followed the food and drink lists only.

The All-Important Exercise Element

No fat loss program would be complete without some sensible recommendations pertaining how and when you should exercise to accelerate results. FLF doesn’t disappoint in this department – here’s an overview of what you can expect.

Training Plans

Much like the nutrition part of the program, the exercise section has various options for you to choose on based on current fitness levels and the overall results you’re looking to achieve. There are three levels of difficulty.

The exercise schedule spans the full 12 weeks and gets progressively more difficult, although the program isn’t anywhere near as intense as something like Insanity or Max Workouts. Your training sessions will last anywhere from 30 minutes to an hour, however for those days when you’re unable commit to a session of that length there are alternate workouts included which can be performed at home very quickly – in 20 minutes or less.

All of the exercises you’ll need to do in the program are demonstrated and explained – you get descriptions and videos. Some do require machines to perform, however there are workouts that can be completed at home as mentioned. All in all the workouts are designed to simply complement your healthy eating efforts and get the best possible results; this is not a pure hardcore workout program. The advice and recommendations are however good and will certainly assist you in shedding fat if you’re following the rest of the course.

Summary of The Program – What We Didn’t Like

The primary concern for us is that many people may see some additional monthly expenses in their living costs. This is due to purchasing organic foods and also needed to either have a gym membership or some basic exercise equipment to fully complete all of the workouts. Other than that, the advice in the program is definitely good and will certainly result in substantial fat loss if followed.

Summary of The Program – What We Did Like

Firstly, it works. Follow what’s taught and you will see excellent results. Secondly, things are kept very simple. Shopping lists and recipes are provided so you know what to eat, and all workouts are detailed so you know how to exercise. Thirdly, there is a focus on overall healthy lifestyles and mental well-being, rather than just weight loss – this includes goal setting and managing stress as well. Finally there is a lot of customization; you can really choose the right level for you specifically at every stage – not a one size fits all program.

Multiple verified success stories are available on the official site here – loads of positive feedback and encouraging weight loss results from past customers. See examples here.


The program costs $47, which we think is excellent value. You can buy it here.

It is also worth noting that a full 60-day money back guarantee is provided to anyone who purchases, so if you don’t like the content for any reason then there isn’t risk.

We hope you like the program and see the same levels of success with it that thousands of other customers have achieved.

Why You Should Be Drinking Lemon Water

Lemons are those bright, yellow, citrus fruits that provide the body with vitamin C and other beneficial nutrients. People do not typically eat lemons sliced as they do with oranges. Instead, they squeeze the tart juice onto foods or into beverages. However, you can enjoy the benefits of this fruit simply by drinking it in warm water. So what are the upsides from a health point of view? Check out the list below to find out.

1. This water is a digestive aid that also helps the body to eliminate waste. It even assists your bowels in properly processing the waste to prevent both diarrhea and constipation. Drink it before breakfast each day to start your day off right. You can then give your body another boost in the middle of the afternoon with another glass of lemon water.

2. Lemon water is a low-calorie, nutritious thirst quencher. The juice from one lemon provides less than 25 calories and of course, water has 0 calories. Drinking warm lemon water throughout your day will help you eliminate sugary drinks that are high in calories. This could help you to eliminate hundreds of empty calories from your daily diet, which will lead to weight loss.

3. Another benefit is boosting the immune system by providing a healthy dose of vitamin C to it. When the body becomes stressed, it depletes vitamin C. It is easy to drain your system of it if you do not replenish it. This can impact your ability to fight off illness.

4. Warm lemon water cleanses your body because it improves enzyme in the liver, this helps to flush toxins from the body. The liver’s health also receives a boost from this water. Your liver plays a vital role in your body’s health. This is an important to keep in mind and motivation to continue consuming lemon water on a regular basis. This water improves the bile production that helps the body process fatty foods. This also is why lemon water is part of certain detox plans.

5. Lemons are a great source of potassium. This mineral regulates blood pressure, benefits the heart and nourishes nerve and brain cells. A deficiency of potassium in the system will lead to certain health complications so it is important to make sure you consume enough potassium on a daily basis.

6. Lemon water also contains pectin fiber that improves colon health and the health of your entire body because of its antibacterial nature. Make sure not to remove all the pulp from your lemon juice to reap the rewards of the pectin fiber.

7. Lemon water is an effective home remedy for the common cold. This is because it provides a high level of vitamin C. It also is ideal for clearing phlegm in your throat that often occurs with colds and other respiratory conditions.

8. Lemon water neutralizes uric acid in your system. This occurs because it is effective for increasing the digestive juices that also have the power to lower the acidity of your system. Lemons also stimulate the body’s production of calcium carbonate that has the ability to neutralize uric acid. Gout, joint pain and other health issues occur when there is an excess of uric acid in the system. You prevent these problems just by adding lemon water to your diet each day.

9. Give your body a boost in energy by drinking warm lemon water. Lemons provide electrolytes to the body that help the body produce energy. Hydration is another part of increasing the body’s energy and this tangy water will improve your body’s hydration.

10. Heartburn relief is possible from for some of the same reasons that this water reduces uric acid. This water increases bicarbonate when it increases the digestive juices and this relieves your heartburn. Just drink a warm glass when your stomach is suffering heartburn.

11. Because it is such an effective resource for vitamin C, lemon water is a preventative for scurvy. Scurvy causes many health issues such as gum disease, general weakness and anemia just to mention a few. This condition happens when the body is deficient in vitamin C. You lower your risk of scurvy dramatically just by making sure your diet includes adequate quantities for vitamin C daily.

12. Lemons contain antioxidants such as vitamin C that fight off free radicals to reduce the damage they can do to the body. Environmental toxins, UV exposure and more can stimulate the growth of free radicals that then cause such things as wrinkles, fine lines and other signs of aging on the skin. Drinking lemon water combats the free radicals from within the body and this leads to your skin looking more youthful.

13. Lemons have an alkalizing effect on your body. The ideal pH level for your body is about 7.4, which is slightly alkaline. This is the level at which the body functions at its optimum efficiency and where it is not at risk for certain health issues that can occur when the body becomes too acidic or alkaline in nature. Since lemons provide both ascorbic and citric acid to the body, they help the body maintain its ideal pH level.

14. The final reason for using lemon water is the fact that it eliminates bad breath. Rinse your mouth with this water to remove bacteria from your tongue that forms as white film. Bad breath comes as much from the tongue as other areas of the mouth. This water will also help to combat gingivitis and provide relief for toothaches. After rinsing your mouth with this water, avoid brushing your teeth for an hour or two to allow the water to do its job.

You can have all of these benefits just by adding a glass or two of warm lemon water to your diet on a daily basis. It is always best to use freshly squeezed juice.