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Body Incredible Foundation Principles – Part Two

A few weeks back I shared the first 10 Body Incredible foundation principles, and today I’d like to round off that list. I believe that even partially implementing these principles will have you on the way to looking, feeling and functioning at your very best before you can say “hand me the grass-fed organic beef”.

Which basically means that when you put these two posts together (which I’ll soon be doing on a special page for your reference) and you have the basis of everything I believe and teach when it comes to ideal nutrition. A Body Incredible cheat sheet, if you will – and most certainly the first port of call for those occasions when people screw up their noses and wonder why you’re eating such weird and wonderful food and refusing to pound the treadmill for hours upon hours.

So without further ado, numbers 11 through 20 of the Body Incredible Foundation Principles.

11. It’s smarter to pay your grocer than your doctor

Organic foods, quality supplements, gym memberships or personal training, books, memberships and consultations to further your education – none of these things come cheap, do they? But wouldn’t you rather pay your (organic) grocer and butcher now, and invest money in quality supplements, then live a miserable and below-par life and end up forking out the same money anyway on doctor visits? Being healthy costs money, but I believe being unhealthy ultimately will cost you far, far more – and you know I’m not just talking finances.

12. Eating Grains: A Fast Track To Poor health

Sorry to burst your comfort food bubble, but grains? They’re not your friend. And I’m not just talking about the highly processed white fluffy types, but even those oh-so-‘healthy’ whole-grains. While conventional wisdom would disagree with me here, I’ve seen enough cases of grain elimination resulting in rapidly improving health and rapidly diminishing waistlines that these days I won’t even consider them as part of a daily food plan. I believe the reason we (or at least, the very vast majority of us) do so poorly on grains is that they are a relatively new part of our diets, being that they’ve only been farmed for approximately 10,000 years. From an evolutionary point of view this is a very short period of time – especially as far as your digestive system is concerned. This is one reason why daily grain intake leads to frequent bloating, stomach upsets, weight issues, and ultimately to increased inflammation and food intolerance. If you do choose to eat grains, they absolutely must be sprouted.

13. The Smartest Carbs for health and weight loss

Cutting out grains such as all forms of cereal, corn, bread, rice, pasta, noodles, baked goods and even super-starchy vegetables (white potato being the obvious offender) does NOT have to mean you need to follow a no or even low-carb diet. Many people forget that vegetables and fruits are excellent sources of carbohydrate, and – what’s more – they’re chock full of nutrients rather than little else than farming pesticides and bloat-inducing phytates. When it comes to carbohydrate, choose seasonal green vegetables in large quantities, enjoy low GI fruits such as berries and stone fruits in small amounts, and incorporate a range of other coloured fruits and veg from time to time.

14. There’s No One Right Way

This one might seem a little contrary to everything else taught here, but it has to be said. If there’s one thing I’ve had driven home to me time and again over the past 11 years helping people, it’s that there is no one way to ideal health. In the same vein, there’s no one right way when it comes to nutrition, to exercise, or indeed to any aspect of our lives and how we achieve success. I’ve heard it said that what works for one person may do nothing for another, and could even harm a third. It’s important to remember this before you get too caught up in the success of a friend on any strict program, and it’s just one reason why you should consider working with on expert on individualised nutrition and hormone assessment. It’s just as important to remind yourself of this truth if you find you’ve hit a plateau and think you’re doing “all the right things”. Even if you are doing a bunch of great things, they’re only good for as long as they’re working for you!

15. Everybody Needs Fish Oil

Even if you eat the very best fresh food organic diet, there are a few basic supplements that you absolutely do need to take daily. For 99% of people, the 4 big guns are zinc, magnesium, a good B-vitamin complex, a multi, and a quality blend of fish oil. If you were living on the land in days of yore you’d naturally eat between 35 and 40 grams of omega 3 essential fatty acids daily. Omega 3’s are essential because your body cannot make them (you have to consume them), and they contribute to every aspect of good health. You can google Omega 3 and either general health or weight loss as well as any ailment or illness you can think of, and you’ll be up to your neck in research in no time. To learn more about Omega 3, check out my previous article on the topic.

16. The Cardio Myth

This has gotta be the biggest load of hoo-ha that is still perpetuated by the health and fitness industry. Cardio – endurance or purely aerobic-based cardio – will NOT help you to lose weight for longer than the approximately 6 weeks it takes your body to adapt to the new stimulus. What’s more, some research even indicates that repetitive cardio such as spin classes actually causes your body to increase fat stores! Personally I’m all for getting your heart rate up, but when it comes to results that are health, fitness and fat loss orientated stick to weight training and the occasional blast of high-intensity interval training.

17. Stress Really Can Make You Fat

You’ve heard the one about stress making you fat, right? Sounds a bit too easy to buy into though, doesn’t it? I mean c’mon – “it’s not my fault I’m fat; I’m just stressed” – it’s a bit of a cop-out. Except, of course, for the very inescapable fact that it’s true. The way it works is that every time you’re placed under undue stress on an ongoing basis (those last 4 words being key) your body releases the hormone cortisol. Cortisol is one of your ‘get-up-and-go’ hormones; its job being to energise you in the morning and also in times of unexpected but short-term stress – such as running for your life and either escaping or, well, not. These days daily stressors such as too much work coupled with financial and relationship pressure lead to the constant release of cortisol, and being that it’s a survival hormone one of its primary jobs is to increase fat storage. There ain’t no fighting that physiology with low-cal or (worse) more cardio!

18. Toxins Are A Primary Reason Why You Can’t Lose Weight

My mentor and the man I most admire in this industry, Charles Poliquin, has a belief that a primary reason for today’s obesity epidemic is the toxic world we live on. When you consider the plethora of toxins we’re exposed to on a daily basis (environmental, chemical, nutritional just to name a few) it’s not hard to agree that he’s on the right track. Especially when you understand that your body deals with toxins by storing them in your fat cells. Out of harms way for sure when it comes to protecting your heart, brain, and other vital organs, but not so helpful if looking hot on the beach is your goal. It’s for this reason that I firmly believe you should control your pesticide and toxin intake where you can, and one of the most powerful ways to do this is by choosing organic foods and environmentally friendly household and beauty products.

19. An Attitude Of Gratitude: The Missing Link To Success

Let me quite clear. There is virtually no way you will ever achieve your goals if you don’t take time to be grateful for what you already have, what you’ve achieved so far, and even for things that you are yet to enjoy. “You get what you think about most of the time” (Brian Tracey). Another way I recently heard it said (credit to Charles Poliquin) is “what you appreciate, appreciates”. I was brought up to say grace before every meal; to give thanks for the food about to be received, and whilst there’s sometimes more ritual than intent behind those words, if you think about it, it really is a beautiful way to start a meal. But why take time only to be grateful for your food (if you even do that)? My suggestion is to take just 5-10 minutes every morning or evening to think about or record the things you’re grateful for from the day before. You can most definitely be grateful for things that are still underway or yet to happen. Do it for 30 days and I promise you’ll be a convert – if nothing else it’s an incredibly powerful way to frame your thoughts for the hours ahead of you, but what I think you’ll notice is a slow increase in all the things you have to be grateful for.

20. Community counts!

Whew! 20 health principles is a lot, and making the effort to incorporate even 1-2 of these concepts into your life each day can be hard work at first. So why do it alone? Community counts, and it really does help to surround yourself with people who are like-minded in their approach to health and want to see you succeed. This doesn’t mean avoid contact with all people who have different views to you! But it sure is a good reason to visit this blog regularly and even to get involved with myself and with other readers through the comments section and (upcoming) members section. Having a ‘team’ – even if it’s one you may have never met – will make getting to your goals so much easier. And don’t be afraid to share those goals! My goals for this blog are not only to educate, inspire and support you through your journey, but also to keep me accountable to my own health goals and to future learning, and to open new visitors up to the truth(s) about good nutrition and healthy living. Every time you read a post here you support me in those goals; every time you share a post you support me as well as yourself and your friends, and every time you comment or otherwise get involved you’re also making yourself accountable to me and to other Body Incredible readers. Body Incredible is a community created expressly for those purposes. But you know what? I may have had the idea; I may be the one who posts most of the time, but without you I’d just be another lost and lonely blogger. This is your community, so make sure you use it!

That’s a long post, so thanks for sticking around for all of it. But now – over to you. I’d like to publish this post (joined with the first 10 principles) as a ‘start here’ sort of page on this blog, and need to make sure I haven’t missed anything. What would you add to this list?

Don’t forget –

Life is Now. Press Play.

Kat x


✨✨ Success Frequencies.

Let’s talk about them. Breathe them in. ALLOW them in. And then dial them TF in.

Are you ready?

There are certain ways of being, of operating, of thinking, and perhaps most in particular of expecting which are currently dictating your outcomes in every area of life.

You are, quite literally, coded. Programmed. Running on a frequency of … X.

With X being, well – whatever you see around you most days. Whatever you experience. Feel. Know to be true. Receive and hold onto. Receive and do not hold on to. Or do not receive at all.

There are certain things in your life which right now you can click your fingers and command to replicate, on repeat, and they do.

And there are other things which SHOULD be in your life, which you yearn to have in your life, which sometimes you get a glimpse or a taste of or even an entire mouthful, and then they’re gone, into the night, maybe never to return again, shrouded in mystery and frustration but yet at the same time that deeper part of you knows –

it’s not supposed to be like this.

It shouldn’t be.

I don’t accept it!

And I WILL move past.

You look into the future you see inside of you and you know that it is ALL real, ALL available, ALL true, ALL there for the taking. A virtual sushi train of wondrous life options, every one of ’em just a choice you can pluck off as it rolls on by! Don’t see what you want, not exactly? All you gotta do is ASK, and it’ll be freshly made for you!

Your belief around the impossible is OFF THE CHARTS.

And it always has been.

Your PROOF, of CREATING and ALLOWING the impossible is also pretty darn off the charts, if you do say so yourself. Which you don’t have to, because others do it for you!

It’s ALWAYS been this way for you, you’ve ALWAYS been able to dance between realities and choose the one you wanna keep.

But yet –

it feels, so much of the time, as though you’re teetering.

Teetering on the edge of will I / won’t I let myself FULLY go and receive, create, allow, BE –

or will I fall back into normal, into rules, into worries, into shoulds, into the dreaded dreaded fear that it’ll somehow all just stop working and I’ll find out there was never anything special about me at all, never anything wondrous about what I could do, and that I just somehow … fluked things for a bit.

Sometimes you’re CERTAIN which way you’re going to topple.

And other times you’re terrified you have no idea at all, and if you did you wouldn’t want to know.

But what you do know is this:

When things are working.

When things are flowing to and through and from you in the precise ways they should be.

When things are OH so yes.

When it’s all just coming together, the different areas of your business your money your life and YOU just rolling PERFECTLY, like a beautiful and impossible to replicate orchestra, pure MAGIC –

it’s not because of what you did.

It is not because of how you planned, followed the plan, did it right.

It’s not a list you ticked off that made it that you got to then GET.

It’s not because you followed RULES for success.

Or really anything at all.

It’s because you were playing life on a certain frequency. You were tapped in, dialled in, LEANING all the way in to something you can’t even fully describe but you KNOW when you’re in it.

You were, not to be too corny or cliche about it but we’ll say it anyway ’cause it’s true – one with life itself. Dancing the most beautiful dance of BEING FULLY YOU with the wind beneath your wings nothing other than God and truth and the very fabric of the universe, what else could it be?!

Put simply:

you had those Success Frequencies switched on to high AF, and you were using ’em.

Want to know how to do that more, in fact any time you choose, in fact with complete calm understanding of what it is you ARE doing and how to tap in and BE in that energy, that place, that receiving, at will?

It’s always been available.

It’s ALWAYS been right there for the taking.

EVERYTHING you’ve suspected this whole time is true.

And now?
We’re gonna get you understanding it (every last bit).

Living it (as naturally as breathing).

And UTILISING it to let life unwind to the places you’ve been waiting to be (the way it’s meant for you).


Success Frequencies with Katrina Ruth, beginning February 1st.

12 audio deep dive trainings.

12 homework worksheets designed to break you open, wake and shake you into the place your inner self is already meant to be playing in, and lead you to specific steps YOU get to take in order to see drastic life elevation … aka RESULTS, the ones you want and are waiting on … in every area of your life.

24 days in total to revolutionise your life, how you see yourself, and how the world shows up for you in return.


Changes everything.

Full price: $497

Pre-register here today and you pay only $197 total, or 2 payments of $109.

Or, go VIP with: $697 full price, pre-register today and pay only $297 total. VIP includes VIP only closed coaching Q&A session with Katrina Ruth, full recordings of said session, plus a surprise Success Frequencies VIP only training.

Here’s what it comes down to:

You’ve always known that the work is about so much more than the work. AND YOU KNOW WHAT THAT MEANS. There’s not a single extra second you will one day be relieved you waited to go all in on that.