Actual Food Diet

If you’ve read the book, you already know this bowl was our survival.
This is where I show you how it actually worked — the rhythm that rebuilt my strength and became the foundation for everything that followed.

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SUITABLE FOR:

made

-1967-

Hello, nice to meet you!

I'm Fitz

For over 5 years, I’ve eaten this same bowl daily. It’s given me steady energy, sharper focus, and a resilience I never expected. When my daughter asked me to make it for her too, it clicked - this isn’t just my habit. It’s a simple way anyone can replace a rushed lunch with real fuel.

What You’re About to See

You’ve already seen how the bowl helped us rebuild.
Now I want to show you the full picture:

What’s in it

How it’s made
How to eat it
And finally, the story behind it all — My Journey: Pure & Raw

Now, let’s begin with the first question:
What’s in the bowl?

“This bowl began as survival food when we had almost nothing. Five years on, it’s still our daily foundation for energy, focus, and resilience.”

The Actual Food Bowl (AFB)

Protect, repair, and fuel.
Most of us don’t get the vitamins and minerals our bodies actually need each week. The only way they get in is through food - and that’s where this bowl changes everything. A mix of vegetables, fruits, seeds, and grains. Every ingredient has a purpose: to protect, repair, and fuel you from the inside out. Now read how eating these will benefit you.

Avocado

Rich in healthy fats, fibre, potassium, folate and vitamin K. These work together to keep your heart strong, your energy steady and your appetite satisfied. The good fats also help your body absorb more nutrients from the other vegetables you eat.

Bell Pepper

Rich in vitamin C, beta-carotene, lutein and vitamin B6. They strengthen your immune system, support collagen for skin and joints, protect your eyes and boost energy metabolism. Naturally sweet and colourful, they bring a big hit of goodness.

Blueberries

Rich in anthocyanins, vitamin C, fibre and manganese. These powerful little berries support memory and focus, protect your heart, help regulate blood sugar and strengthen immunity. Their deep colour is a sign of potent antioxidant benefits.

Cavolo Nero (Black Kale)

Loaded with vitamin K, vitamin C, lutein and fibre. It helps strengthen bones, supports healthy skin and immunity, and protects your eyes. Natural plant compounds also switch on your body’s detox and defence systems.

Celery

Rich in potassium, natural nitrates, apigenin and fibre. Celery supports healthy blood flow, balances fluids in the body, helps calm inflammation and keeps digestion moving smoothly. It’s light, refreshing and hydrating.

Chickpeas

Rich in plant protein, fibre, folate, iron and magnesium. Chickpeas help keep you full for longer, support steady blood sugar, lower cholesterol and fuel your muscles and nerves. They also feed healthy gut bacteria for better digestion.

Courgette

Rich in vitamin C, potassium, fibre and carotenoids. Courgettes support healthy blood pressure, boost antioxidant defences, protect your eyes and aid regular digestion. Their high water content also keeps you hydrated.

Cucumber

Rich in water, vitamin K, potassium and polyphenols. Cucumbers hydrate your body, support strong bones, aid normal blood clotting and provide gentle antioxidant protection. They refresh and lighten any meal without adding extra calories.

Red Grapes

Packed with antioxidants like resveratrol, plus vitamin K and potassium. They protect your heart and brain, keep your skin healthy, and support strong bones and good circulation. The darker the skin, the more powerful the benefits.

Quinoa

Rich in complete protein, fibre, magnesium, folate and iron. Quinoa helps build and repair muscle, keeps energy steady, supports healthy blood and aids digestion. It’s a balanced, gluten-free grain that fuels your body well.

Radish

Rich in vitamin C, potassium, fibre and protective plant compounds. Radishes strengthen your immune system, support collagen production, help balance fluids and aid digestion. Their peppery crunch is matched with powerful benefits.

Red Cabbage

Rich in anthocyanins, vitamin C, vitamin K and fibre. Red cabbage supports heart and immune health, strengthens bones, and helps your body’s natural detox processes. Its bright colour reflects its antioxidant power.

Red Onions

Rich in quercetin, flavonoids, vitamin C and prebiotic fibre. Red onions support healthy blood vessels, strengthen immunity, improve gut health and help collagen formation. Their vibrant colour comes with meaningful protection for your body.

Tomato

Rich in lycopene, vitamin C, potassium and folate. Tomatoes support heart health, protect your skin, strengthen immunity and promote healthy blood pressure. Their natural juiciness brings antioxidant benefits with every bite.

pumpkin seeds

Rich in protein, magnesium, zinc, iron and manganese. These minerals support muscle function, strengthen your immune system, improve energy levels and promote better sleep. Small but mighty, they’re a powerful addition to your diet.

sunflower seeds

Rich in vitamin E, unsaturated fats, magnesium, selenium and plant sterols. Sunflower seeds protect your skin, help maintain healthy cholesterol, support energy metabolism and strengthen your defences against oxidative stress.

Himalayan salt

Rich in sodium and small amounts of trace minerals. A pinch enhances flavour, supports fluid balance and helps nerve and muscle function. Used sparingly, it makes healthy food taste even better.

Extra Virgin olive oil

Rich in monounsaturated fats, polyphenols and vitamin E. Olive oil protects your heart, reduces oxidative stress and supports healthy cholesterol levels. It also helps your body absorb vitamins and antioxidants from other foods.

See How It's Made

Now you know what’s inside - want to see how we prepare it? It’s a practice you can follow yourself. We filmed a step-by-step video showing every ingredient from start to finish, so you can even make it yourself if you choose. Click below to watch the video.

How to eat it?

From fridge to fuel in under a minute
Now you’ve seen how we make it - want to see how simple it is to eat it? Just add a drizzle of olive oil, a pinch of salt, and it’s ready. No reheating, no fuss. Quick, simple, foolproof. Click below to see exactly how easy it is.

My journey - Pure & Raw

This is the story behind the bowl — the broken elbow, the recovery, and what daily consistency really delivered.
You’ll hear real recordings, see unfiltered proof, and follow how I train, live, and stay strong.
Click below to hear how it broke — and what came next.

„

My dad just didn't seem to be aging so just had to jump on this to try to follow in his footsteps.

Shay Lawrence

Fitz's Daughter

Be Part of What’s Next

The Actual Food Diet is one chapter of our story. The bigger journey is Seksme — a new platform to help couples strengthen their relationships in today’s distracted world.

Join the waitlist now to be first in line when it launches.

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