4 Wheels of Health

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4 Wheels of Health

Science based health solutions with Simon Gault & Nutritionist Sean Robertson.

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!

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https://www.4wheelsofhealth.com/4-wheels-live-course

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Science Based Health Solutions

WHAT IS IT?

This is a science-based 4-week health education course, with emphasis on community and heart. Join Chef Simon Gault and Nutritionist Sean Robertson, as they combine their drive and passion towards a healthier New Zealand.

Participants will receive the 4 Wheels of Health framework which will act as a reference and go-to guide about sensible and thoroughly enjoyable Nutrition, Gut Health, Sleep, and Timed Eating. These are a simple to follow set of guidelines which includes an assortment of delicious recipes to get you started.

The guide will be supplemented by live videos, tips and tricks, education, and support within our Facebook group. This is where we can share experiences, struggles, successes, offer motivational support, and get ourselves enthusiastically involved with this innovative new sensible health-oriented movement!

WHEN IS IT?

We will be launching a new course every second month so keep an eye on our page for the latest dates. Each week will focus on progressive Wheels of the Health program. At the conclusion of which participants will be fully prepared to confidently continue toward a vastly improved and substantially more enjoyable way of life.

More group programs are planned to follow, so if you have enjoyed regaining vitality and health within a supportive group, we anticipate that there will be considerable interest in continuing. Good health is addictive, so stay with us to maximise your enjoyment of life.

WHO IS IT WITH?

Simon, Sean, and You!

Simon Says: I have lost a considerable amount of weight, not by eating grass and berries. Basically, it was a result of eating at sensible times and being mindful mainly of what, not how much, I was eating. The result was enough to turn my Type two diabetes around. That, understandably, has made a huge difference to my life and future. If that’s not enough, I can say without hesitation, the transformation process was enjoyable. Life is not about unrealistic goals that are achievable only by inflicting unpleasant remedies. The Four Wheels process is to be enjoyed and the outcomes celebrated. Having said that I lost weight, I need to emphasise that this not a weight loss program. It is a lifestyle change program with huge health benefits. One should regard any weight loss as a side effect of regaining good health. No eating enjoyment has suffered during my transformation.

Sean is a Metabolic Nutritionist, Epigenetic coach, Personal Trainer, and all round Health Guru. Inspired by his experiences in the health field to bring about positive change for those who seek it, he is one motivated young man on a mission to improve the well being of New Zealand. Sean will serve as your sciencey health educator and support throughout the 4 Wheels of Health program.

You will need to have a Facebook account to participate. This is where you will be able to ask questions and we will communicate daily information and videos.

We require your contact phone number, email address, and postal address.