BEN LUCAS IS a prime example of the importance of nutrition and diet. A former NRL player, marathon runner, gym founder and head coach of the Sydney marathon and Harbour 10K, he has always led an extremely active life. Still, he found himself gaining weight during Covid lockdowns as he started making poorer lifestyle choices – and he struggled to walk back the consequences of those choices for years.
It’s as good an example as any that no matter how hard you train, unless you get your diet in check, you’ll be holding yourself back. Lucas is about to run his 50th marathon, but even he found his performance hampered by his diet.
So, what changed? For Lucas, it was understanding the impact that certain foods can have on long-term brain health. After reading some studies on how processed food and sugar can lead to cognitive decline, he decided it was time for a change. He cleaned up his diet, but kept his training routine the same. As a result, he lost 25kg in just 11 weeks and saw his body fat plummet from 18 per cent to 6.2 per cent.
Here, in his own words, Lucas walks us through his transformation.
“I put on a bit of weight during the lockdowns, and it took me a few years to be motivated to lose it again. While I was still physically active during that time, it was a highly stressful period of my life, so I wasn’t sleeping well and I was certainly reaching for comfort food. Once things got back to normal, I would like to say that I immediately went on a health kick, but I have two young kids and had a business to run, so it wasn’t a priority.
My relationship with fitness has always been good. I was an athlete, then I co-founded Flow Athletic, and I am a marathon runner. In fact, I am about to run in my 50th marathon this year. But being a dad and a gym owner through Covid, I did let go of my diet a bit. I also get up at 4:30am to work out, so that impacts sleep, which is essential for good health.
Recently I read some studies on the connection between diet and long-term brain health. I was an NRL player back in the day, and I have had my fair share of head knocks. Research shows that processed food and sugar can lead to cognitive decline, and as a dad, I want to be in my best health for as long as possible.
I made the commitment to clean up my nutrition for the sake of my brain health. What I didn’t expect was the dramatic physical transformation. In just 11 weeks, I lost 25kg and dropped my body fat from 18 per cent to 6.2 per cent – a 65 per cent reduction. All through diet alone.
I went all in on this one. I started right before Christmas and turning down the pavlova was the first challenge. At first, I noticed a difference in my energy levels and sleep quality. Then, all of a sudden, I noticed that I had lost a lot of weight. As many of my clients have experienced dramatic transformations, I know that most people tend to notice a big change all of a sudden, and that was certainly the case with me.
I cut out all processed foods and sweets. Dessert has always been a daily thing for me since having kids, but I got rid of it cold turkey. The first three weeks were hard, but I no longer have any cravings.
Cutting down my portion sizes was a big one too. Most people put twice the amount of food that their body needs on a plate. Cutting portions is a good way to lose weight, depending on your relationship with food.
Now, my diet is pretty much coffee, lots of water, leafy greens, wholegrain carbs such as rice and wholegrain bread, lean proteins and fats, and lean cheeses or nuts. I still run almost every day and do some strength training, so that didn’t change. But I feel like I have a lot more energy; I’m sharper, clearer and more inspired, which has all been a good change.
I’m in my 40s now and my passion is running, not really body composition. I wanted to be a better runner, I wanted to improve my health in general, but I didn’t really have a body goal. I train people for a living, so I knew cleaning up my diet would certainly ensure I had physical results. But then again, as I’m in my 40s, my metabolism is slower than it used to be, so I was surprised by how fast the weight dropped off.
I feel like this experience has made me a better dad and better at work; my marathon time is better too. It’s amazing how much better your life can become if you fuel your body right and get enough sleep. And the results aren’t just physical. From reduced stress levels to energy to creativity, everything is better and I’m far less burnt out.
If you’re in the same position that I was, my advice is to write down your goals, make a plan and understand that it takes around three weeks to form a habit. If you can push for three weeks, odds are you will be able to make it a lifestyle change.
And if you mess up and do reach for the ice cream, it’s not a fail, so don’t give up on your goals. Have your ice cream and move forward. Lots of people give up on their goals if they feel they’ve failed or cheated. You don’t need to be that tough on yourself.
