The old adage, one size does not fit all has never been truer. We now know that there are so many things that affect our body composition and it wouldn’t be wise to follow the same advice for example, at work, for my mum or my friend or the person off the road – you’ve really got to throw out that one size fits all and focus on personalisation.

What’s going to work for you? For your particular body type, your personal situation, your injury status, your food, and your lifestyle. We also know the oversimplification of eat less and move more doesn’t work for us. Yes, it’s very good, broad strokes advice – move less, eat more, and there is a certain element of truth in terms of the calorie balance, but what we know now about calories is that a calorie is not a calorie.

For example, a calorie of fat differs from protein, differs from carbohydrate and the effect on our bodies of those macro nutrients can vary wildly from one of us to another. I, for example, am highly sensitive to carbohydrate,  I know this because I’ve done a DNA test. I also know that I’ve got medium sensitivity to saturated fat – which means a diet rich in saturated fat or carbohydrate is going to lead to very unstable energy levels, unstable blood sugars and probably weight management issues. But for you that might be the opposite – you might have very low sensitivity of carbohydrate, low sensitivity to saturated fat so a ketogenic diet or a high carb diet would suit you depending on your activity levels.

But other things that affect our body composition can include the obesogenicity of the environment – which means how much is your personal environment, the area which you operate most of the time, really set up for activity and action or weight gain. Some aspects of the obesogenicity of the environment can include public transport, labour saving devices, the fact that we can swipe and have our shopping bought right into the kitchen – we don’t even have to walk up and down the aisles anymore! We now have Uber’s – cars driving around in circles waiting for one of us to swipe. That’s the obesogenicity of the environment.

Other things to consider are social factors; the sizes of things have gone up massively in the last 20-30 years. A soda gets bigger and bigger, we’ve grab packs and value bars – a chocolate bar you had 10 years ago, is going to look quite different from a chocolate bar you might buy today. It’s much bigger and is more calorific. We’re also into fast food – we don’t really care about provenance as much. All of that is going to really affect body composition.

My takeaway message is to ignore calorie counting, but most of all, don’t go for the one size fits all approach. Make whatever you’re doing really personal to you to get better results, more sustainable results, and reduce some of that frustration you might have around energy, around blood sugar, and ultimately weight.

If you want to know what your health IQ is and score yourself, click here to take our test and it’ll take you through to a short questionnaire of about 24 questions, and at the end of that, you get a free 39 page report which will give you tips on sleep, mental health, energy, body composition, digestion, and fitness.


  • Leanne is an award-winning entrepreneur and the founder of Bodyshot Performance Limited. She delivered a TEDx talk on 'Why fitness is more important than weight', is the author of bestselling books 'Remove the Guesswork' and 'Rise and Shine', and hosts a podcast called ’Remove the Guesswork‘. Leanne is the founder of Bodyshot Performance, an award-winning health and wellbeing company. Bodyshot Performance work with businesses of up to 500 people who want to create a culture of energy, vitality and performance through the business and position wellbeing as a competitive advantage. Bodyshot intersect the latest science and technology to provide unique solutions to the challenge of wellbeing in the workplace that have a direct impact on the bottom line. Our clients have won awards for wellbeing and recognise it directly improves employee engagement and retention and attracts talent into the business.  We also work with chronically stressed or burned out professionals to get you back in control of your health and able to do the things you want to do in life. My expertise is around health, fitness and wellbeing, specifically focusing on sleep, mental health, energy, body composition, digestion and fitness. I host a popular podcast on iTunes called ’Remove the Guesswork ‘, and in November 2016 I delivered a TEDx talk on 'Why fitness is more important than weight'. I’m the author of the bestselling books 'Remove the Guesswork' and 'Rise and Shine' and I regularly speak to corporates on health and wellbeing. My personal values are to live truthfully, considerately and to "suck all the marrow out of life" as Thoreau said. I support the charity Diversity Role Models which works to combat homophobic, biphobic and transphobic bullying. I recently completed the world’s toughest ski race to raise £10,125 for Alzheimer's Research as my father-in-law was profoundly ill with Alzheimers, and I am on a constant mission to find ways to live in a way that is sustainable and environmentally friendly. I love sport, fitness, reading, gardening, business, podcasting, and being with my cat and our scampish little rescue dog, Kami from Romania.