Don’t Eat for Winter® – DEFoW – The Anti-Autumnal Diet™

Cian Foley – B.Sc, Pg. Dip., Level 6 QQI Sports Nutrition (Distinction) – lost 93lbs of body-fat and, at 42 years old, entered his first Men’s Physique competition to prove the point that it is never too late to not only become fit and healthy, but to get into what most would think is impossible shape, naturally. Cian picked up a bronze medal in the 2018 Natural Bodybuilding Federation of Ireland (NBFI) Irish Nationals proving that anything is possible, at any age,with good nutrition and exercise.  Cian is the author of ‘Don’t Eat for Winter’, and former IUKL 2x24kg Kettlebell Sport World Champion and 2x European Champion in the long cycle discipline.  Cian was the first to spring into his summer body using his innovative Anti-Autumnal Diet known as The DEFoW Diet (which is worth pointing out is not another dreaded fad diet in the traditional sense, but a set of healthy lifestyle guidelines, including nutrition advice that falls within the dietary reference intake, and exercise advice to help you get in tip top shape).

Since the launch of the book, there have been several accounts of amazing transformations from readers who applied DEFoW to their own lives. Most recently, a man who was obese since 16, is now almost 40 and is finally a healthy bodyweight, losing almost 70lbs. Another similar weight loss account was received from a wife and mother, who was grateful to have her husband and the father of her children back in good health.  Read more about these and other amazing stories here:  4 Amazing DEFoW Weight Loss Transformation Stories – Over 350lbs of fat lost!!!

Introduction to Don’t Eat for Winter

What would happen if you extended autumn for squirrels?  They would continue to pile on weight for winter, right??? Read this report (it actually happened).

We’re not squirrels, but many of us adapted to the same environments where we had to put on weight to survive the cold and food shortages of winter.

Nowadays, all of the worlds harvest is available at our finger tips and we tend to eat autumnally in every single meal and snack all year round.  We do so because this formula tastes really, really good.  This is because it ensured our survival when we were exposed to harsh winters. We are the ultimate squirrels having created an eternal autumn through modern ingenuity, and as a result those of us (me included), with the talent to put on weight, pile it on over years and years, preparing our bodies for a winter that never comes.

In our world, not only are autumnal foods hyper-available all year round in their natural form, they’re also available in refined form too. The taste is extracted in order to tickle our primal autumnal gorge instincts, and the hugely beneficial micro-nutrients and fibre are discarded. Frankenstein fats and counterfeit carbs mixed together in a blend that drives our autumnal instincts wild.

Unlike animals, who use the extra body-weight gained in autumn to great effect over the winter (as a backup energy supply and thermal insulation layer), we never get the chance to use the weight we gain over the course of many years and we don’t even need it anymore with modern heating and food availability.

We are continuously preparing our bodies for a winter that never comes and I propose the result of this is 2/3 of adults in many countries around the earth are either obese or overweight and the problems are getting worse. Tenfold the number of boys and ninefold girls are obese compared with 40 years ago, and  recently people have died of obesity and related health issues on waiting lists for bariatric surgery.

There is a fundamental problem with our food environment, and DEFoW is an innovative solution that is simple and has proven to be repeatable.

Whether you’re struggling to lose 100lbs or just that last 10lbs in the gym, you should realise that no matter how active you are, it is extremely difficult, if not impossible to out-train an autumnal diet.  Think about it, squirrels scurry around in autumn collecting acorns, yet gain weight because their food environment changes with the seasons.  They don’t have a choice, but we do!

Autumnal food combos also cause gorging as they affect our minds and bodies releasing chemicals and hormones that stimulate appetite.  It has been proven with data and studies that the autumnal combo of carbs+fat is the least satiating, and the most gorge inducing. We cannot fight instinct with willpower and we cannot out-train the effects this has on our bodies. 

The following radar chart is an observation I made regarding how closely junk foods match the signature of autumn, high carbs+fat.  In Don’t Eat for Winter I term this, ‘The Squirrel Formula’ and it is identical to the signature of acorns and human breast milk.   Two foods designed to assist survival through invocation of instinct.

Don’t Eat for Winter’s DEFoW diet, the Anti-Autumnal diet, makes the process of avoiding autumnal combos as straightforward as possible allowing you to configure a sustainable nutrition plan to suit your tastes and to support your exercise and lifestyle needs. It will help you to avoid the combinations of food that make it difficult to stop once you start!

It is not about denial or calorie restriction either, it is about avoiding foods that make you feel like constantly snacking and that put you in a winter preparation state.

Join the growing list of Infinite Autumn Escapees and order your copy of Don’t Eat for Winter – The Anti Autumnal Diet using the links below…

Order Direct (via PayPal)

*** Free Buster the Squirrel car window sticker included with PayPal orders while stocks last! ***

Price: €15 + €3.50 p&p worldwide.


Order on Amazon

“Hi Cian, my husband is one of your shy followers. He tried many times to lose weight. He  tried many diets working out etc. Nothing worked not until he took note on your book. He ordered it straight away when I say we have been together eleven years I have never ever seen him read a book before it’s amazing he read it back to back and could not stop talking about it. It has been one of the easiest and most sensible things he has done in his life. At his heaviest we recorded 19 and a half stone but I do believe the scale went above this. After your book and following your diet he is now a healthy and amazing man at 14 stone. I am so proud we have 5 children and he is so much more active with them both mentally and physically. He amazes me that in all these years your diet is so easy and healthy to follow before he was pre diabetic and had terrible heart troubles all of wish have disappeared. He followes your page everyday but would never write to you. He is sitting beside me right now and I could burst with pride at how well he looks and I would genuinely like to just thank you from the bottom of our hearts”

– a proud partner

***** Don’t Eat for Winter has several 5 star ratings on *****

“I have been following the nutrition recommendations in Cian Foley’s book ‘Don’t Eat For Winter’ for 2 months and it has made a HUGE impact on my shedding unwanted bodyfat, but has also allowed me to make gains in both my strength and endurance. I originally bought this book because I saw the results Foley was getting on social media and wanted to try it for myself. I am happy that I am able to see my 6-pack abs! At 40 years old, I didn’t think I would be making the gains like I have in the past 2 months. Foley’s recommendations also helps me recover faster from my workouts – which should be a selling point alone for all athletes out there. Highly recommend this book!”

– Vice Lujan

“This book gets 5 stars for simplifying what we as humans choose to ignore,”Don’t Eat for Winter”. A factual book that delves into our mind describing how we feel before,during and after eating good and bad food.The author never says “do not eat that” but identifies we are all human and have a need to be rewarded even though we may indulge in the sweeter things in life. A very descriptive book that does not get tied down in facts and figures but really expressed how I feel about food and the journey we take trying to find that express diet to solve all our problems when simply we need dedication,will power and understanding of the body and mind to prevent us from “Eating for Winter”. Most enjoyable and an easy read so enjoy.”

– Darren Gater

About the Author

Photo by Kest Photographer

Don’t Eat for Winter is written by NBFI national Men’s Physique medalist (2018), 2x European (2015, 2016) and IUKL Amateur World Kettlebell Champion (2015) Cian Foley BSc, Pg Dip, with foreword by medical doctor, Dr. Mark Rowe.

Cian was 18.5 stone and morbidly obese. He has gone through a miraculous transformation shedding 90lbs of fat over the past number of years. Through his recent sporting career, personal weight loss, book research & writing, as well as achieving a distinction in QQI level 6 Sports Nutrition certificate, Cian has a unique insight into how to fuel the body correctly in order to not only transform it, but sculpt it too.

“I’ve always struggled with weight.  My nickname was Chubby in school and I ended up 18.5 stone and in a lot of physical pain at 35.  I finally overcame my obesity, losing 7 stone of pure fat in total using my Don’t Eat for Winter (DEFoW) method. Through DEFoW I have gotten into the best shape of my life in my 40s and have maintained it for many years now. I wrote Don’t Eat for Winter – The Anti-Autumnal Diet, and came up with my DEFoW method to help people struggling to lose weight like me!”

DEFoW means eating mostly natural foods, with a consideration of how seasonal macro-nutrient ratios affect our bodies. Through avoiding the autumnal squirrel formula (which was only available in autumn in stone-age times but now makes up most meals in the western diet) you return to your natural true form just as other creatures in the animal kingdom do in spring time.

Spring into your summer body with Don’t Eat for Winter – The Anti-Autumnal Diet.

This means you Do Eat for Spring, you Do Eat for Summer, you even Eat for Autumn, but you Don’t Eat for Winter!  (not all of the time anyway).

Jump right in: Recommended Foods for a Day of DEFoW

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Author of Don't Eat for Winter. 2 time European, pan-American and World amateur kettlebell champion. who went from an obese 115kg to a fit and healthy 78kg through his 5 year journey of discovery around nutrition and exercise. I believe that we will see an avalanche of fat fall from the Earth as people escape from the infinite autumn through The DEFoW Diet concept.