Author/health enthusiast Spencer Langley doesn’t need a formal biography to demonstrate his credentials for writing this illuminating book: he instead provides a photo of himself before he launched Flex Life and one after he had achieved his goal. That is evidence enough to take this book beyond the usual self help book on fitness/diet/exercise and place it on a different level altogether. This solid book, backed by research and a lot of insightful presentation is one of the finest and most realistic AND attainable guides to fine health and good body image.Spencer speaks directly to us without the need for preaching: ‘Flex Life was inspired by my years of struggling to lose fat and gain muscle. It wasn’t that I didn’t have the dedication or the drive. I was simply drowning in information overload and didn’t know where to start. Search for answers online, and you’re bound to find contradicting, confusing, and sometimes bizarre diet and exercise advice. Some people swear by ketogenic diets (ultra-low-carb), and others just focus on “clean eating.” Some people recommend heavy weight training, and others embrace CrossFit. Some people run sprints, and others run miles. It’s enough to make anyone’s head spin. I just wanted to separate what works from what doesn’t and find a diet and exercise program that’s enjoyable and sustainable. So, I set out to learn the true science of diet and exercise. I spent hours reading medical and academic literature and reviewing hundreds of studies. What became clear was virtually any diet can work. But the best diet is the diet that you can maintain. So, I decided to try a few diets to see what they were like. I tried numerous approaches including ketogenic, low carb, clean eating, and traditional bodybuilding diets. I lost weight, but it impacted my quality of life. I had to eliminate many foods that I love and sacrifice my social life. I couldn’t imagine myself following any diet long term. What I really wanted was a diet that enabled me to attain the body of my dreams, without living with so many restrictions. I started following flexible dieting, where no foods are off limits, and achieved remarkable results. I lost 30 pounds and gained considerable strength and muscle mass. For the first time in my life, I felt comfortable and confident in my body. Most importantly, I was enjoying what I was eating, and I could see myself maintaining this diet long term.’The major message is realistic goals and expectations and remaining flexible in our approach to health. ‘The goal of Flex Life is to balance science with practicality, sustainability, and your needs and preferences… Most importantly, an evidence-based approach also means that you’re willing to change your opinion as new research emerges. Science is constantly evolving, and it isn’t unusual for new research to disprove accepted beliefs.’Spencer shares five major lessons – ‘1. Diet Is the Biggest Factor: Your diet is the greatest factor affecting weight gain, both at home and on vacation. When practical, you can maintain your current diet by purchasing food that enables tracking what you eat. On vacation, many people prefer to use the 80/ 20 method where they eat whole foods about 80% of the time and indulge about 20% of the time. Maintaining your typical eating habits and frequency can also help to prevent overindulgence. 2. Try to Keep Alcohol in Check: Try your best to keep your alcohol consumption within reason. When you do drink, choose drinks primarily from the Flex Life Drink Menu. From time to time, it’s okay to splurge on sugary or high-alcohol drinks; just don’t make them your go-to drink. 3. Maintain Some Sort of Weight Lifting Routine: When you travel, your goal should simply be to maintain your body, not improve it. Weight lifting can be reduced to as little as once or twice a week, and you’ll still maintain your strength and muscle mass. Generally, I recommend adopting full-body workouts to ensure you train all major muscle groups. 4. Stay Active to Stay Lean: If you incorporate daily activity into your plans, you don’t need to do any cardio to maintain your weight. Try to walk as much as possible and look for fun outdoor activities to do. 5. Get Back on Track ASAP: It’s crucial that you get back into a healthy diet and exercise routine as soon as you return from vacation. Don’t let excuses or a busy schedule get in the way.’Read the book, absorb the practicality and attainability of the goals presented and feel the difference. Spencer Langley is wise – and wholly accessible as a health guide. Grady Harp, January 18