4 Wheels of Health

04/02/2026

Protein intake becomes increasingly important as we age because it plays a central role in preserving lean body mass and preventing sarcopenia. Sarcopenia is the progressive loss of skeletal muscle mass, strength, and function that occurs with ageing, and it is associated with reduced mobility, increased injury risk, poorer metabolic health, and loss of independence.

Lean body mass is often described as our “metabolic currency” because muscle tissue is a key driver of resting metabolic rate, glucose disposal, and insulin sensitivity, meaning it helps regulate blood sugar, appetite, and long-term weight maintenance. Adequate protein intake, distributed evenly across meals and paired with resistance training, is one of the most evidence-based strategies to support muscle protein synthesis, protect metabolic health, and maintain strength, vitality, and longevity over time.

Protein sources include eggs, Greek yoghurt/cottage cheese, chicken, fish, lean meat, tofu/tempeh, legumes, protein powder , aiming for around 30 g protein with your first meal to support satiety, stable blood sugar, and lean muscle maintenance.

20/01/2026

The Bristol Stool Chart is an easy tool that helps you understand what your bowel movements may be indicating about your gut health. It can be especially useful if you’re experiencing symptoms such as bloating, constipation, diarrhoea, or irregular bowel habits.

How to use it:
Check the chart after a bowel motion and identify which type best matches what you see. Tracking patterns over time can provide helpful insight into digestion, hydration, fibre intake, stress, and overall gut function.

What’s considered ideal?

Type 3–4 is generally the goal for most people:

• easy to pass

• well-formed but soft

• reflects healthy stool consistency and transit time

If you’re seeing Type 1–2 more often:
This may suggest constipation or slowed gut motility, commonly linked with low fibre intake, dehydration, insufficient dietary fats, stress, or changes in routine.

If you’re seeing Type 5–7 more often:
This may indicate faster transit time, reduced absorption, or digestive irritation. It can be associated with food intolerances, gut infections, high stress, inflammation, or poor digestive function.

Digestive health and hormone health are closely connected

Gut health plays an important role in hormone regulation. A well-functioning digestive system supports:

• elimination of excess hormones (including oestrogen)

• stable blood sugar levels

• reduced inflammation

• effective nutrient absorption (including iron, zinc, magnesium and B vitamins)

When digestion is disrupted, it can contribute to symptoms such as PMS, acne, fatigue, mood changes, or cycle irregularities - particularly when paired with ongoing stress or nutrient depletion.

Simple ways to support healthy stool consistency

Helpful habits to support Type 3–4 include:

• consistent hydration

• fibre-rich foods (vegetables, fruit, legumes, whole grains, chia/flax)

• adequate protein and healthy fats

• regular meals and a steady routine

• stress management and quality sleep

• mindful eating and chewing thoroughly

Digestive health does not need to be perfect to improve - small consistent changes often make the biggest difference over time.

09/12/2025

GLP-1: What Is It And Why Is Everyone Talking About It?

Everywhere I go at the moment someone whispers to me about “that weight loss jab”.
“Simon, what do you think of GLP-1?”
“Is it safe?”
“Is it cheating?”

So I thought it was time to sit down and actually talk about it properly, without the drama.

What on earth is GLP-1?

GLP-1 is not some alien chemical cooked up in a lab. It is a hormone your own body already makes. Its main jobs are to help control appetite, slow digestion, balance blood sugar and tell your brain, “Mate, you have had enough now.”

Drug companies have created medicines that mimic this hormone. You will have seen names like liraglutide, semaglutide and tirzepatide floating around. They were first used for type 2 diabetes. Then researchers noticed something big. People were losing a serious amount of weight, and their heart and kidney risk markers were improving as well.

So this is not just about jeans fitting better. It is about health.

Who has actually approved it?

This is not some influencer trend. The big global bodies are now weighing in.

In December 2025, the World Health Organization released its first global guideline on GLP-1 therapies for obesity. It gives a conditional recommendation for using GLP-1 medicines like semaglutide and liraglutide as long term treatment for obesity in adults, as long as they are combined with intensive lifestyle and behavioural support, not used on their own.

Large trials have shown things like:

Meaningful, sustained weight loss when GLP-1 medicines are used alongside diet and exercise

Fewer major cardiovascular events, such as heart attack, stroke and cardiovascular death, in high risk people with obesity and existing heart disease, even when they do not have diabetes

Promising reductions in kidney events and slower decline in kidney function in people with diabetes or obesity in several trials and pooled analyses

So no, this is not a fad. It has moved into mainstream medicine, with the usual scientific caution around cost, access and long term data.

Can you get GLP-1 in New Zealand?

Yes, you can, but the details really matter.

In New Zealand right now:

Semaglutide is approved as Ozempic for type 2 diabetes

Medsafe has also approved semaglutide as Wegovy for weight loss in people with obesity

Wegovy is not funded by Pharmac for weight loss, so people who use it for obesity currently pay privately, and the monthly cost puts it out of reach for many

You will see more clinics and pharmacy based weight management services in New Zealand offering GLP-1 medicines under prescription as part of their programmes. The important bit is that the medicine must be prescribed and monitored by an authorised prescriber, and it should sit inside a proper health plan, not as a quick “jab and hope for the best”.

These medicines work best when they are wrapped in proper support. That means things like:

Hitting a decent protein target

Doing strength training to protect muscle

Slowing down the way you eat and live, not just shrinking portions

If you do not protect your muscle, you can lose too much of it along with the fat, which can make you weaker and knock your metabolism around. That is the bit almost no one on social media talks about, but it is showing up clearly in the body composition studies.

Where the 4 Wheels of Health fits in

Kylie and I have been getting questions about GLP-1 from people on our 4 Wheels of Health programme. Some are already on these meds, others are thinking about it and feel a bit lost in the noise.

We have now added a full GLP-1 Support section to our automated course, because the questions were coming. People want to understand how to use these medicines safely, how to keep muscle while losing fat, and how to navigate side effects without feeling miserable.

Just to be very clear:

We do not supply the medication

We do not prescribe it

We do not get a clip of the ticket if someone goes on it

What we do is help people understand how to live well around it. Inside the course we cover things like:

How GLP-1 actually works in your body, in plain English

Why protein and strength work become non negotiable if you are using it

How to protect your muscle, energy and everyday functioning while the weight is coming off

How to adjust your eating patterns so the jab is a tool, not the whole strategy

What the latest research is saying about long term outcomes and why lifestyle still matters

Think of it like this. The medication is the car. We are just trying to hand you a decent driver’s manual so you do not bin it on the first corner.

Why Kylie and I care about this

New Zealand has a massive load of metabolic disease. Diabetes, heart disease and kidney problems are hitting a lot of families. GLP-1 medicines give some people a genuine chance to change direction. The international data on weight loss, heart health and kidney outcomes is promising and getting stronger, but it is not magic, and it is not perfect.

I have cooked for enough people and talked to enough doctors to know this: a medicine is not a lifestyle. Just like buying a gym membership does not magically get you fit. You still have to show up.

Used well, GLP-1 can be a powerful reset button. Used badly, it can create new problems and leave you tired, weaker and confused, especially if muscle and nutrition are ignored.

Kylie and my goal is simply to help people understand the science, the risks and the habits that make these medications safe and effective. If you are thinking about GLP-1, start with a proper chat with your GP or specialist. And if you are already on it and want some structure around what you eat and how you move, that is exactly why we built the GLP-1 section into our course.

No hype. Just tools to help you look after yourself.

Simon Gault

08/12/2025

I’ve had a few people ask lately, “What actually is inside 4 Wheels of Health once you join?”

So here is a peek under the bonnet.

When you log in, you will find a whole library of stuff you can dip in and out of, including

49 on demand course videos from Sean and me

An Ageing and Longevity section

A Power of Movement section

5 lessons on Neuro linguistic Programming

A Holistic Approach to High Cholesterol module

A GLP 1 medication support section

An Optimise Your Gut Health guide

A WOOP Goals workbook

A Defining Core Values workbook

A Mindset Tools guide

The full 4 Wheels of Health framework, with loads of recipes

VIP member perks

Guided meditations and mental wellbeing videos

30 plus blog articles

4 Wheels cheat sheets to make good choices easier

A Town Square Chat space to connect with others on the same journey

Accountability, values and goal setting tools

A live stream section where you can join us for Q and As

Bonus Growth Mindset videos

Forkin Good Podcast episodes we recommend if you like learning while you walk, drive or cook

So that is what sits behind the login. No magic wand, just a whole lot of good tools, ideas and support you can lean on when you need it.

If you are curious or feel like you need a bit of direction heading into the new year, you are always welcome to jump in with us. It is a genuinely good bunch of people, and we would love to have you along for the ride.

Simon Gault

01/11/2025

Treat your plate like a plan.
If you don’t plan for health, illness will plan for you.

20/10/2025

Is Stress Sneaking Up on You? The Hidden Load That’s Draining Your Energy

Most people think of stress as mental stuff. Deadlines, family dramas, social media, too many tabs open in your head. But the truth is, stress isn’t just in your mind.

I caught up with a friend the other day who was losing it over trying to sell their house. The photos weren’t right, the launch date was delayed, and they were ready to explode. You could see it written all over them – jaw tight, shoulders up near their ears, energy completely shot.

That’s the thing about stress. It doesn’t usually hit all at once. It’s the slow build-up that gets you. A pile of hidden stressors you might not even notice until you’re running on empty.

The Stressors You Don’t See Coming

Here’s where it gets interesting. Stress isn’t just about emotions or workload. It’s sneaky.

Physical: not enough sleep, chronic pain, overdoing it at the gym, infections, or even temperature extremes.

Environmental: toxins, mould, EMFs, certain medications, and chemical exposure (hello glyphosate).

Dietary: too much alcohol, processed food, sugar crashes, or missing key nutrients.

Emotional: relationship tension, money worries, grief, or just scrolling through too much online noise.

Each of these adds water to your stress bucket. And if you don’t have enough outlets like rest, good nutrition, laughter (which is why I cover oxytocin in our Self-Managed Course), or a sense of purpose, that bucket fills up fast. When it spills over, you’re done.

So How Do You Start Draining It?

You can’t always avoid stress, but you can train your body and mind to handle it better.

1. Fuel your body properly.
Start with real food. Whole, nutrient-dense meals. Deficiencies in iron, B12, magnesium, zinc, and vitamin D can all mimic stress symptoms – fatigue, brain fog, low mood, or that “I just can’t get it together” feeling.

Here’s the tricky bit: magnesium testing isn’t that reliable because most of it hides inside your cells, not in your blood. So instead of chasing lab numbers, tune into how you feel. If you’re cramping, tired, or not sleeping well, that’s your body waving a flag. Load up on magnesium-rich foods like leafy greens, almonds, pumpkin seeds, and h**p hearts, or consider a good quality supplement. I dive into this a lot more in our Self-Managed Course.

2. Breathe deeper and slower.
It sounds too simple, but deep breathing can flip your stress switch faster than anything else. That’s why we focus on it in the Self-Managed Course. Try this: breathe in through your nose for four counts, hold for four, then exhale for six. Do it a few times and notice your shoulders drop and your brain start to chill out.

3. Sleep like it matters.
You can’t outsmart bad sleep. It’s the cheapest form of therapy out there. Aim for seven to eight hours and if you wake up often, maybe ease off the nightcaps or screens before bed.

4. Get sunlight and connection.
Sunlight gives you vitamin D and connection gives you oxytocin. Both make life’s curveballs easier to handle. A coffee with a mate in the sun ticks both boxes.

5. Move daily.
Your brain loves movement. It doesn’t need to be intense – a walk, a bit of stretching, gardening, dancing around your kitchen – anything that tells your body you’re safe and not under attack.

Nutrient Foundations for Energy, Mood & Resilience

When stress takes over, your nutrient stores get used up faster than you can replace them. That’s why replenishing through a balanced diet (and sometimes smart supplementation) makes such a difference.

Here’s what I’d focus on first:

Iron: fuels energy and focus.

B12: supports your brain and nervous system.

Magnesium: keeps you calm and helps with sleep.

Zinc: helps with mood and immunity.

Vitamin D: supports resilience and vitality.

You don’t need a stack of blood tests to start. Just pay attention to how you feel. Low energy, restless sleep, anxiety, low motivation – those are often early signs your body needs a bit more love.

Simon Says

Stress is part of being human, but it doesn’t have to run your life. Once you understand your hidden stressors and start topping up your nutrient tank, you’ll handle challenges better and feel more like yourself again.

And if you’re not stressed right now, good on you. You’re in the perfect position to notice who around you is. A simple chat, a walk, or a shared laugh can do more good than you realise. Sometimes helping someone else drain their stress bucket helps you empty a bit of your own too.

Don’t wait until your bucket overflows to do something about it. Take five minutes today to slow your breathing, eat something that grew in the ground, or call someone who makes you laugh. Small things done often make a bigger difference than you think.

Giving posts a like or comment now helps keep them showing up in your feed. 👍

15/10/2025

Your Stress Bucket Might Be Overflowing (and You Don’t Even Know It)

Ever felt off your game for no real reason? Turns out stress isn’t just about deadlines or dramas — it’s hiding in your food, your sleep, and even that phone you can’t put down.

In Monday’s new blog, I’m digging into the hidden stressors that quietly drain your energy and what you can do to lighten the load.

Simple stuff. Real fixes. You might even feel a bit more human by the end of it.

Keep an eye out Monday.

13/10/2025

🎙️ It’s here! The Forking Good Podcast has launched — and it’s one wild ride from the kitchen to the compost bin.

That’s right — I’ve teamed up with Waste-Ed With Kate to bring you The Forking Good Podcast!

It’s all about real food, real laughs, and real talk about waste.
We’re diving into everything from late-night snacking habits to saving those forgotten leftovers, with plenty of friendly roasting along the way.

You’ll get my chef secrets (the kind I actually use at home), Kate’s waste-wise hacks, and ideas to make your kitchen — and the planet — a little better every week.

🎧 Episode 1: “Refined, Reused & Revived” is out now on YouTube — and the podcast audio drops today on Spotify, Apple, and everywhere else you listen.

👉 Watch it now, leave a comment, and tell us what’s hiding in your fridge that needs rescuing!

10/10/2025

Ever opened a packet of chips, promised yourself “just one handful,” and then suddenly realised the whole bag’s gone? You’re definitely not alone.

In this new short video, Simon Gault explains why food addiction happens, what’s really going on in your brain when cravings hit, and how to take back control without losing the joy of eating.

And because it’s not all talk — Simon finishes by showing you how to make his fresh summer guacamole recipe that’s full of flavour, good fats, and satisfaction (without the guilt).

🎥 Watch now: Understanding and Controlling Food Addiction
👇 What food always tests your willpower? Tell us in the comments.

20/07/2025

A 21-Day Metabolic Reset for ALL!

Join us this Friday and we kick off the RESET the body has been craving for.

Sleep science, Gut Health, Eating Timing, and Nutrition. All bundled into one easy to follow framework for an amazing Kickstart to good health.

Can't wait to see you there! ☺️

16/07/2025

Gut issues are becoming increasingly with our fast-paced lifestyles and unhealthy food choices.

But just because they are common doesn't mean they are normal.

Symptoms like bloating, constipation, acid reflux and stomach pain are a sign that something is up and shouldn't be ignored.

If you’ve been putting up with these symptoms for a while, it’s time to take a closer look at your gut health join our 21-day metabolic reset starting next Friday!

15/06/2025

🎙️ “It’s not just about food — it’s about finally feeling well.”
Simon Gault on The House of Wellness Podcast with Mel Homer
For years, Simon lived in the world of food — but behind the scenes, he was battling with weight and wellness.
In this powerful chat, he shares what finally made the penny drop… and how it changed everything.

If you’ve ever struggled with your health or felt stuck, this conversation might just be the wake-up call you need.

🎧 Listen on Spotify:

https://open.spotify.com/episode/76owucPwyOXEyNJIttBv8R?si=m23sXU1hSHiMleRCf5TljQ

The House of Wellness · Episode