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 :)

Jason Ferruggia’s Renegade Diet – Here’s Our Complete Review

Diet plans are a dime a dozen. If you look at the rack of magazines at the checkout counter at the supermarket, it might seem like the sole purpose of the magazine publishing industry is printing diet plans, along with recipes for cupcakes that send you off your diet. Each day brings a new diet and fitness guru to the morning television shows telling you they’ve found the answer to losing weight.

Jason Ferruggia isn’t interested in those diets. He’s got twenty solid years of experience in the nutrition and fitness industry, and he’s made a science out of what to eat, when to eat it, and how to turn that food into the fuel you need to gain lean muscle. He’s not just some guy you see at the free weights at the gym, either; he’s written hundreds of articles for magazines and websites like Men’s Health and Muscle and Fitness. Jason is the chief training advisor at, and he’s always in demand by actors and celebrities that need to lose fat and gain lean muscle in a hurry.

Jason owns his own gym in New Jersey called the Renegade Gym, and he’s helped hundreds of people lose fat and gain lean muscle. This experience has been invaluable in coming up with his Renegade Diet. The Diet is unique in today’s diet world. Ferruggia divides the day into three equal eight-hour phases. The most important innovation of the program is that the first two phases are spent fasting. The last phase is broken into two halves, with the first allowing light eating and the second finishing off with very heavy eating. The Diet is similar to many popular current diets like the Paleo Diet, but its unusual approach to timing your eating is unique, and produces demonstrable results when coupled with bodybuilding or other workouts.

Here’s our full, in-depth Renegade Diet review – we hope you find the article helpful when deciding whether you’d like to try it out for yourself.

Who the Program is For

  • Athletes and others looking for the highest possible levels of performance
  • Anyone who want to enjoy the maximum possible energy levels during the day
  • People who are tired of diets and are looking for a lifestyle change
  • Fitness buffs that want to gain lean muscle mass without gaining body fat
  • Dieters who are tired of being denied normal foods
  • Bodybuilders looking for extreme appearance transformation

Let’s look at each of these groups in turn and see how the Renegade Diet is designed to address their particular needs.

Athletes Looking for a Performance Edge


Jason Ferruggia

Both professional and amateur athletes use their bodies as the ultimate tool, no matter what their sport or activity. Any workman can tell you the way to get the most use out of any tool is to keep it sharp. Any athlete can benefit from gaining lean muscle mass while increasing available energy. The Diet isn’t designed to solely increase muscle mass at any cost. Getting bigger at all costs is useless to an athlete. Athletes need lean muscle mass to improve their performance, regardless of sport, and gaining fat along with muscle can actually degrade performance, especially endurance and energy levels.

Maximum Energy

Carrying extra weight around is bound to rob you of energy, and wear you out faster than if you could shed it. Diet plans that don’t address your need to burn stored fat along with gaining muscle are bound to fail, because you’ll run out of energy before you lose the fat. A loss of energy often brings on depression, and that’s the reason why most people abandon diets before they’ve had much of an effect on them. If your diet literally makes you sad, any sensible person will immediately stop. This Diet is specifically designed to supply you with the maximum energy your body is capable of producing, while amplifying the beneficial effect of high energy levels by stripping away the excess fat you’re carrying around.

Lifestyle Changes

Most diet plans consist of nothing more than a weird combination of foods that add up to less than you used to eat. They’re often based simply on demanding that you eat something unpleasant in large quantities to crowd out other eating. That’s another recipe for failure. There’s a reason why the human body craves certain foods, and fighting a desire to eat one fundamental food group or another isn’t going to last for very long. Ferruggia’s Renegade program is based on the quality and the timing of the foods you eat more than some weird combination of stuff thrown in a blender and guzzled ten times a day. By returning normal foods to a diet and fitness plan that works, Ferruggia allows people weary of trying one diet plan after another to change their lifestyle permanently for the better.

Fitness Buffs

People who are already fit and muscular often know a great deal about how their body works, and how to feed it to stay in shape. They’re not looking for a lifestyle change, but they can benefit from the Diet by picking up that little edge that pushes them past a plateau in their strength and fitness results. The Diet is designed to add only one type of muscle: Lean muscle. Gaining lean muscle without adding any fat is the holy grail of diet plans, and the Renegade approach to eating can be the edge a very fit person needs to keep improving.

Tired of Being Denied Normal Food

If you’ve tried a lot of different diets, you know that most ask you to simply eat one thing or another at the expense of everything else in your diet. Don’t eat this, don’t eat advice makes it difficult to stick to a diet because it takes up so much of your time and energy just to look after the foods you eat daily. Something as simple as eating at a restaurant can become impossible with many diets. It’s as if the diet plans are designed to make you a hypochondriac that thinks he’s allergic to food. This Diet tells you how much, when, and what kinds of foods to eat, but it doesn’t ban whole food groups like most other diets.


It’s easy to eat massive amounts of food, lift weights, and get bigger. Bodybuilders can’t settle for bigger. They need lean, defined muscle mass, and the Renegade Diet is expressly designed to deliver it. While anyone’s appearance and energy can be improved by the diet, it’s especially useful for body builders that need to look ripped.

Why the Renegade Diet Works

The system works because it’s based on a simple way of eating. The nutritional advice is based on solid principles, and it more closely mimics the diet our ancestors consumed before we became sedentary. The Diet uses your body’s natural chemistry and time clock to begin burning stored fat again, which is the only way to gain energy while controlling what you eat. Your fat stores become the fuel for your workouts instead of strictly what you’re eating. By restoring your metabolism to its natural state, gains in lean muscle mass become possible without a massive intake of protein.

Renegade also works because it contains a complete breakdown of not only what to eat, but exactly when to eat it, and in what portions. The diet’s innovative restart of your metabolism will get your body producing the natural hormones your body needs to build muscle through exercise. It’s designed to improve your digestion and aid in your immune system’s health, too, but not through taking artificial steroids or tons of other supplements.


  • Returns normal intake of carbohydrates to your diet
  • Doesn’t restrict food choices, so you’ll look forward to mealtimes like you always did, but without the fear of gaining weight
  • Finishing the day with large meals, including treats that are often forbidden by other diets make it easier to stick to the rules
  • Works along with your body’s natural sleep cycle to build lean muscle while you’re asleep, using natural hormones that your body produces after exercise
  • The plan includes detailed information that allows users to customize their diet and fitness plan to suit their body type and current fat levels
  • Unlike most diet plans, Renegade works for both males and females
  • Unlike most other diet and fitness plans, vegetarians can use the Diet.
  • Having a big meal at night acts like a sedative, which allows you to sleep better and wake refreshed
  • Produces a lifestyle change in health and appearance instead of a temporary change that disappears immediately when you stop


  • It’s difficult for many people to get accustomed to fasting in the morning
  • The instructions in the diet plan assume that you have a normal 9-5 lifestyle. People that work nights or keep other unusual schedules will have to time-shift the advice on their own
  • Not available in a hard copy format, although that saves shipping and printing costs

Final Verdict

The program is inexpensive to purchase, and it’s easy to follow. It doesn’t require you to purchase expensive, pre-made foods, and has a very limited amount of suggested supplements. It doesn’t forbid large parts of a normal diet, so it’s much more likely that you can stick with it long enough for it to deliver visible results. It also improves your health and energy levels, not just your appearance, so it’s better for you than other diet plans. For those and other reasons. It’s highly recommended.

Here’s What We Thought of Metabolic Cook – Should You Try It Yourself? Read Our Full Review

Currently there is a lot of junk, a lot of noise, and a lot of static out there when it comes to the world of weight loss and healthy eating.

In our opinion, one of the most important things to remember is that weight loss really doesn’t have to be all that difficult.

If you strip away all of the marketing hype and advertising mumbo-jumbo, you’ll find that science, research, and just a bit of common sense will usually help you transform your body faster than any dieting ‘craze’ that’s currently circulating.

And that’s one the reasons we love the Metabolic Cooking program, by Karine Losier and Dave Ruel. It is simply a combination of cookbooks, weight loss guides, exercise programs, and other pieces of step-by-step information that will really help you lose all the fat you’ve ever wanted to without having to punish yourself in the process. Much the same as proven programs like the Fat Loss Factor Diet, this program just focuses on what works – and nothing else.

So, here’s our full Metabolic Cooking review – we hope it helps you to better understand everything about the program and make an informed decision about whether it is a good choice for you.

General Idea Behind the Program

metabolic cooking bookThe main idea behind MC, and what we believe to be the most important key to effective weight loss, is taking complete and total control of your diet, the food you eat, and the fuel you are putting into your body – making it work for you so that your body has absolutely no choice other than to melt fat 24/7, 365.

You see, what you may not be aware of is that your body is basically a machine that operates on pre-set and preprogrammed “rules”. This program does an excellent job of taking advantage of these rules to promote fat loss.

Whenever you eat a specific food or drink a specific beverage, your body reacts in a very specific way – a predictable way, and a habitual way.

By understanding what foods and what beverages trigger specific reactions in the human body, and then “hacking” that behavior by eating specific foods and drinking specific beverages at specific points in time – or in specific combinations – you’re able to force your body to kick your metabolism into high gear and shred all of the excess fat you have without any extra effort at all.

This is why so many nutritionists, health experts, scientists, bodybuilders, and other fitness professionals (such as Vince DelMonte) all over the world are screaming from the top of their lungs that your weight loss journey is going to boil down to 80% nutrition (and the food/beverages you eat and drink) and only about 20% exercise.

Backbone of the System

The backbone of the Metabolic Cooking program is a collection of different guides, digitally downloadable programs, and a handful of collected essays, tips, and tricks from leaders in the weight loss and fitness world.

Each and every one of these guides have been collected and condensed into this complete set to allow you to focus on one goal:

  • Using every possible unfair advantage to melt all the body you want to get rid of, and to help you do it with as little extra effort as possible in much less time than usual.

The majority of the content takes the form of a “cookbook” of sorts, giving you instant access to more than 400 different recipes that you can cook up on a day to day basis to enjoy simple (and very tasty) weight loss.

Sure, you’re still going to have to move your body a bit, and yes, you’re going to have to make sure that you’re eating smarter than you may have been previously, but you aren’t going to have to spend 10 hours in the gym each week or abandon all of your favorite foods (or even any of your favorite desserts).

Everything about this program has been simplified significantly and streamlined as much as possible to make sure that you’re able to take the information and run with it without any hiccups along the way.

What You’ll Get

The program is filled with all kinds of valuable information, but it’s still (somehow) is able to avoid feeling like an information overload or pushing you past that information overwhelm boundary.

What you’re going to get is:

  • Nine completely unique cookbooks with more than 200+ recipes in each, all of them designed to help you lose weight faster than you thought possible
  • The “Fat Loss Optimizer” guide, a quick guide that will walk you through the principles and foundations of this program while at the same time giving you time-saving and money-saving tips
  • The “Supplements Optimizer” guide, a quick guide that will give you a heads up about real supplements – safe supplements – that you can use to speed up your weight loss journey (as well as supplements you’ll want to avoid at all costs)
  • The “Thermo-Charged Seasoning” guide, a guide that gives you inside information about seasonings, spices, and other secret little combos that can turn regular meals into flavor bonanzas – while ramping up your metabolism at the exact same time
  • The “Metabolicous Calorie Free Dressings” guide, your ultimate resource for creating “from scratch” dressings and sauces that won’t overload you with calories
  • The Metabolic Salad Builder, the program that will help you build delicious salads that are flooded with super foods to help you lose weight and build muscle at the same time
  • And the “Quick Sheets”, cheat sheets for all of the other resources contained within this package

All of this information is condensed into easy to read digitally downloadable guides, and each one will build off of the information in the others.

It’s a system as much as anything else, and one that actually provides results when followed.

How Metabolic Cooking works

As mentioned above, the entire idea behind the program is to combine all kinds of different resources to help you overhaul your day to day nutrition without having to abandon any of your favorite foods or desserts.

Even though you now know that 80% of the results you’ll get during your weight loss journey will be directly related to the foods you put into your body, you’re still going to face a mountain of resistance when you think about giving up your favorite foods, your favorite snacks, and especially your favorite little treats.

The only way to blow through that is to know beyond a shadow of a doubt that you’ll still be able to eat these favorite foods, just healthier (but still very tasty) versions of them.

What the Program Promises to Deliver

This program will:

  • Help you completely overhaul your idea of nutrition
  • Outline (in step-by-step directions) everything you need to know about shopping, preparing, and cooking your favorite healthy dishes
  • Give you more than 900+ options to add new foods (or old favorites with a twist) into your day to day diet


There are a significant amount of benefits that you’re going to be able to enjoy when you decide to go with the Metabolic Cooking set, including (but definitely not limited to):

  • Insider information from leading health experts, fitness professionals, in nutritionists all over the world
  • More than enough healthy recipes of all your favorite foods to go almost 3 years without repeating a single one
  • Step-by-step information and guides (not to mention cheat sheets) to help you implement all of this information right off the bat with zero extra effort on your behalf


As far as downsides or drawbacks are concerned, the only (albeit minor) flaw we found with this program is that it doesn’t really give you as much information as perhaps it could to help you work out or exercise more efficiently.

As mentioned, the program has a big focus on the fact that 80% of your results are going to come from the foods you and the fuel you put into your body, rather than crazy gym sessions. We can only agree with that :)

If this is a real sticking point for you and a much greater focus on workouts and fitness would be your preference, we highly recommend looking at a program like Max Workouts instead. You can see our full review here.

Final Verdict

When it all comes down to it, there are just a handful of things you need to do to unlock the real secrets of simple and effective weight loss – and one of them is getting control over your day to day diet and the food you eat on a regular basis.

With the Metabolic Cooking program, you’re going to have that handled instantly.