The Telos Lifestyle Revolution™ Fundamentals

The Telos Lifestyle Revolution™ System Lesson Menu

The Telos Lifestyle Revolution™ – Introduction
How can The Telos Lifestyle Revolution™ help you?
The Telos Lifestyle Revolution™ – Background
The Telos Lifestyle Revolution™ Fundamentals
Build your reasons to succeed
Reframe the reasons and excuses you give yourself not to succeed
The science of goal setting and developing robustness
Submodalities: Change habits, alter beliefs, and build motivation
POWER Questions: Daily questions that can change your life

Stack the deck in your favour. Work on the three fundamentals of life that make optimising your life that much easier.

Get these right and your mind and body will thank you. You will feel calmer, energised (yes while feeling calm), relaxed when you need to be, fitter and healthier.

  • Nutrition
  • Exercise
  • Sleep

When you start tracking and measuring yourself as described in POWER Questions, you will start to see and understand how much these three fundamentals affect your life, your productivity, happiness, moods and a whole lot more.

But, don’t take my word for it. read on and hear what the world’s leading experts say about it.


A healthy diet can protect us against certain types of diseases, including obesity, diabetes, cardiovascular diseases, certain types of cancer and a variety of skeletal conditions.

However, of those listed, obesity and overeating is the biggest issue people are facing today that not only causes debilitating illness, but also reduces our ability to optimise our lives for the better.

Being overweight can lead to a number of serious and potentially life-threatening conditions, such as:

  • Type 2 diabetes
  • Coronary heart disease
  • Breast cancer
  • Womb cancer
  • Bowel cancer
  • Stroke
  • Liver disease

It can also affect your quality of life and lead to life challenging physical and psychological problems such as:

  • Depression
  • Low self-esteem
  • Breathlessness
  • Joint and back pain
  • Confidence issues
  • Anxiety
  • Sexual dysfunction

The benefits of good nutrition

A level balanced mood
It’s no surprise that food affects our moods and there are examples a plenty of the close relationship between diet and mood. Maintaining a stable blood sugar level by choosing good nutrition will help you feel better throughout the day and avoid those mood swings and sugar crashes.

Improved memory
Research shows a healthful diet, especially one rich in fatty fish and leafy green veggies, may help prevent dementia and cognitive decline as well as enhance our memories.

Getting a good night’s sleep
Most people know not to drink coffee before bed time and it’s medically accepted now that drinking alcohol doesn’t help us get good quality sleep.

Increases longevity
When we practice healthy eating habits, in combination with exercise, we can improve our lifespan where eating fast food is known to have the opposite effect on our bodies.

Boosts productivity
When we eat a balanced and clean diet the body is provided with the essential nutrients that help increase and maintain your energy levels.

Reduced life insurance premiums
Some companies will flat refuse to insure you if you are overweight or charge you a premium if you are considered unhealthy. By adopting a healthier lifestyle, you could drastically lower your costs when you apply.

Reduces wrinkles
A nutritious diet includes plenty of vegetables and fruits that have a high water content and antioxidants that help us maintain younger-looking skin.

It reduces stress
A good diet high in protein-rich foods helps moderate our body’s level of cortisol, which is the stress hormone. If you suffer from stress this is one of the simplest and beneficial methods for reducing it.

Better weight management
Simple healthy choices like choosing water over fizzy drinks can help you lose weight and control your appetite. Plus, it reduces cortisol and balances insulin levels both of which can cause us to gain pounds.


70% of Brits waste £500 EVERY YEAR on unused gym memberships, fitness kit and sports clothes.

Why can’t we stick at it with exercise?

According to a survey by involving over 6 million women in the UK, the reasons women (and it’s probably the same for men) don’t want to go to the gym is because:

  • You’re too worried about what everyone else is thinking about you
  • You don’t have the right clothes, equipment or perfect technique
  • You certainly shouldn’t be spending that amount of money on yourself
  • And if you are a mother or father, then shouldn’t you be spending your free time with your children instead

Here’s a few more reasons for not going that may ring a bell with you:

I don’t feel like it – I’m not ready – it’s not the right time – It’s boring – too much effort – I’m not good enough – I’m too old/young – most people don’t succeed anyway, neither will I – maybe I’m not meant to do it – it’s too hard – it will take too long – I may do it wrong – people will laugh at me…

It’s interesting that most of the reasons for not taking exercise are IN OUR MINDS! None of them physical.

Even if you don’t have the money to go to a gym or buy equipment, you can still walk and run for free, right?

But, how do you look at exercise?

It’s a bore and a chore


You enjoy it and love it

However, you can go from couch potato to gym junkie in just a few simple steps.

In reality, it is just a shift in mindset.

This line from the Kevin Bacon series, “I Love Dick” explains it aptly:

Cause if you wanted to be a filmmaker you’d be one. It’s just a question of desire. Not timing or talent or circumstance. It’s pure want.

(the example used is ‘filmmaker’, but you could insert anything that you wanted, exercise, positive thought, feeling, characteristic, value, personality you wanted to perpetuate or any habit or process you wanted to maintain)

Are you having difficulty starting or maintaining an exercise routine? If so, send me a message explaining your situation and I will email you a series of POWER Questions that relate to the correct stage of the Transtheoretical Model of Behavioural Change that you are stuck in to help you reprogram your mind so that you begin and continue to take exercise.

There are 6 POWER Questions for each of the 6 stages of change that you can then add to your Google POWER Questions list (get instructions for setting up your POWER Questions here).

The chronological benefits of exercising

If at the moment you don’t enjoy exercise, it might not help to stand in front of a mirror and expect to see instant dramatic changes to your physique, but instead keep in mind the benefits of exercise on your mind and body as you go through the paces.

To help, I’ve put together a list of changes in your body that you may not be aware of during exercise and for a long time after you’ve finished.

As you work out
In a 2012 study, Swedish researchers found that among healthy but inactive adults, mere minutes of exercise altered genetic material in muscle cells and would begin to affect for the better gene expression for strength and metabolism.

Within the first few minutes your body will increase your heart rate and increase blood and oxygen levels to your brain making you more alert and focused. This would be a good time to memorize a speech or dive right in to a tough project.

Endorphins begin to get released blocking pain signals making you feel happier and for some people they may feel ‘high’, like in a ‘runner’s high’.

Your body will begin to use different energy systems including potentially burning fat cells, depending on the duration and intensity of the exercise.

Your lungs begin to convert oxygen more efficiently and breathing deeper helps you transfer oxygen to your muscles more efficiently.

Within one hour of exercise
Mood-enhancing chemicals, like serotonin, dopamine, and norepinephrine, flood your brain which can last for a couple of hours post-exercise.

Exercise elevates your immune system fighting off colds, flu, and other ailments.

The best thing is, for every 100 calories you burn during your workout you continue to burn an additional 15 to 25 calories after! For example, if you ran three miles, burned 300 calories, than you would zap an extra 45 to 55 calories post-workout.

Within 24 hours of exercise
If you completed a strength session then your body is starting to repair the microscopic tears in the muscle fibers that are caused from strength training.

If you’ve just completed a great cardio session then you could experience lower blood pressure for up to 16 hours.

Vigorous cardio sessions, such as a run or brisk walk, can lower your LDL levels (bad cholesterol), according to Duke University.

Every intense session that increases your heart rate and helps you build a sweat boosts your immune system for up to 24 hours.

Within one month of regular exercise
You increase your VO2 max by approximately 5 percent (VO2 max, also known as maximal oxygen uptake, is the measurement of the maximum amount of oxygen a person can utilise during intense exercise). Which means your endurance and aerobic fitness is improving allowing you to go a little longer and harder.

Your muscular endurance is starting to noticeably increase and you are able to add repetitions to your set.

Your body is leaning out and replacing fat with muscle increasing your metabolism while you are at rest.

Your brain is forming new cells due to the growth stimulating proteins produced by exercise.

Vigorous exercise stimulates your brain function. Schedule three 30 minute vigorous workouts a week to really boost your brain power.

Your muscles will start to grow and increased muscle mass at this point will not only be felt but also visible. You will also begin to gain muscle strength.

As a result of increased muscle mass, your metabolic rate will also start to increase and you will burn more calories even when in a resting state.

After eight to 12 weeks

Your endurance and aerobic fitness can improve by approximately 25 percent.

Your heart pumps more efficiently lowering your resting heart rate and your blood pressure will decrease, which lowers the risk of heart attack.

Your cells are able to break down fat more efficiently and uses it for energy rather than storing it on your belly or buttocks.

Exercise plays a major role in the prevention and control of insulin resistance, prediabetes, GDM, type 2 diabetes, and diabetes-related health complications according to research by The American College of Sports Medicine and the American Diabetes Association.

There are many more benefits for your health and well-being both during and post workout and I think it is nice to know and helps us get through a tough training session when we fully appreciate why we are doing it.


Sleep is so underrated in the world today. With most people’s busy, full on, hectic lifestyles it is almost accepted that we work 16 hour days, party all night and then use stimulants like caffeine and drugs to keep us going the next day.

On December 31, 1879, Thomas Edison flipped the switch on the first public display of an incandescent light bulb and our world changed.

Guess how many hours your great-great grandparents slept during an average weeknight. 8 hours? 9 hours?

How about up to 10 hours. TEN HOURS A NIGHT!

Today the average person might get 6 hours of sleep if they are lucky. That’s a drastic change..

For millions of years we enjoyed up to 10 hours of sleep.

Now, with light bulbs, computers and TV, we get a fraction of the sleep we need.

For just the last 150 years, we get 30-40% less.

That’s just not natural. Nor is it healthy.

Here are some articles and a few quotes to try to impress upon you the importance of sleep and more importantly the dangers of sleep deprivation.

In an article from the guardian, leading neuroscientist, Matthew Walker, explains why sleep deprivation is increasing our risk of:

  • Cancer
  • Heart attack
  • And Alzheimer’s

Dr. James B. Maas, a pioneer of sleep research at Cornell University states in his groundbreaking book on sleep, the following:

For anyone who wants to be successful, sleep is a necessity, not a luxury. The conclusions presented in Power Sleep are based on recent studies of the neurological, chemical, and electrical activity of the sleeping brain, which show that even minimal sleep loss can have profound detrimental effects on mood, cognition, performance, productivity, communication skills, accident rates, and general health, including gastrointestinal system, cardiovascular functioning, and our immune systems. Given the role of sleep in determining daytime functioning, most alarming to me is the current extent of sleep deprivation in our society.

Let’s look at that statement again.

Even minimal sleep loss can have profound detrimental effects on:

  • Mood
  • Cognition
  • Performance
  • Productivity
  • Communication skills
  • Accident rates
  • Gastrointestinal system
  • Cardiovascular functioning
  • Immune system

And it’s getting worse by the decade. This devastating trend can be found throughout the industrialised world.

Dr Mass goes on to say:

If you understand exactly what the brain accomplishes during various stages of a night’s sleep and what your individual sleep requirement is, you’re in a position to become a very different person. People who learn about sleep come to value sleep and adopt better sleep habits. After a few weeks they discover, perhaps for the first time, what it really feels like to be fully alert all day long. Their increased efficiency gives them enough hours in the day to work, and to play. They become better spouses, better parents, and better in their careers. They become more energetic, healthier, more successful, and happier with their lives. That’s life as it should be.

What are the most common causes of sleep deprivation?

The biggest and most prevalent cause is our society’s persistent belief that sleep is a luxury rather than a necessity. When it seems there just aren’t enough hours in the day, sleep is the first thing we cut, though ironically if we slept more, we’d be more efficient and productive.

Other sleep killers include:

  • Alcohol or caffeine after 2 pm
  • Tobacco
  • Strenuous exercise within three hours of bedtime
  • A heavy meal within three hours of bedtime
  • A poor bedroom environment
  • Stress

Sleep has been my most important discovery to better health, balanced moods, energy and cognitive function in the last 5 years. I wish I had learned and experienced how important it was to me decades ago, but unfortunately I was one of those that believed I could manage on just a few hours a night. I was wrong. I know that from my own experience of now getting a lot of good sleep compared to those days that I don’t.