4 Amazing DEFoW Weight Loss Transformation Stories: a total of 350lbs fat lost

6 years ago, I was trapped in a body that I knew I did not belong in. I had to do something about it, but didn’t know what to do.  I was confused by all of the mixed messages from experts, many of whom based their advice on a foundation of sand (the sugar scandal comes to mind). I grew up thinking I had to starve myself to lose weight and/or go on a low fat diet. As a result, I always associated dieting with negative feelings and ultimately, FAILURE. I tried lots of diets and had some success but ALWAYS piled the weight back  on, normally with interest, which was incredibly frustrating.  What’s worse is that lots of low fat foods are high in sugar and starch and I was probably exceeding my need for glucose every day, even when dieting.

They say “necessity is the mother of invention” and I needed change but I was baffled with all the conflicting messages out there. The most success I had on any diet was a paleolithic style diet, but I still got stuck at a point. I had a Eureka moment one day and realised that carbs spike in nature in late summer and autumn yet we eat them all day every day in the western diet, and I thought, “this has to have something to do with the obesity crisis we’re in”.  I started eating an anti-autumnal diet that I created myself, and the weight I was carrying literally melted off after years of holding onto it even while competing internationally for Ireland with kettlebells, and, training like a demon.

It was then that I put on my research hat and went down a rabbit hole for a year and came back up with the Don’t Eat for Winter (DEFoW) Concept – The Anti-Autumnal Diet, still a whole food natural diet, but with an understanding of the dynamism of nature. It is unlike other diets as it is consciously avoids foods with the autumnal signature.   It’s not torture it’s actually pleasurable.  It’s about avoiding the autumnal signature of carbs+fat, which I term ‘The Squirrel Formula.’  This food signature is unique to autumn and I believe puts animals, including humans, into a state where we crave and binge on foods. With DEFoW you avoid that by eating a spring like breakfast, a summer like lunch and a modified autumn for dinner to suit your lifestyle and activity levels.


Little did I realise that my little acorn of an idea, which had such an impact on me, would have such an impact on so many others this quickly.  I’ve had a multitude of messages from readers about their weight loss transformations over social media, and it’s difficult to keep track of them all, but I would estimate total weight losses have exceeded well over 1000lbs thus far.

Recently, I’ve received some amazing messages.  I knew it would take some time for bigger weight-loss stories to come through, after all it took me about seven years to complete my transformation, but I promised in my book that it would be a lot faster for people with the knowledge I picked up along my journey.  I didn’t realise just how fast it would happen for those who took it in earnest.

Here are 4 amazing messages I received recently in reverse chronological order.

This first one made me quite emotional last night from a delighted spouse:

“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 5.5 stone loss, 35kg/77lbs+ and more importantly a happier family!

I received the following message on Friday last,

“I started with the concept of DEFoW from commencing with your challenge back in January, when I was 119kg / 43% body fat, this morning the same smart scales tells me I’m 88kg and 25% body fat! I feel great 👍 and full of energy, I’m 40 next year and have been more or less above 100kg with an obese BMI since I was probably 16.

Your story has provided me with plenty of positive inspiration, especially as can remember seen you around town when you were probably at you heaviest, now your a kettle bell champion and taking part in men’s physique completions. Now for the final push finish the book, go strict on the Defow plan and come out the other side of Christmas lean and with a BMI inside the healthy scale!

PS why can’t they teach this basic nutrition in School? A minor investment in education will eventually translate to major savings in the health service!”

A total loss of 31kg or 68lbs but more importantly, the person has escaped the obesity that they were trapped by for 20+ years.  

I received this message from a proud daddy…

“I’m down about 4 stone… my daughter by the way has an even bigger thank you… she’s just too shy….nearly 6 stone gone buddy 😊😊😊😊😊

I’m so proud”

A combined 10 stone loss, 35kg/140lbs+ from a father daughter team driving each other on every day.

Finally, a message via twitter…

“Nov. 8, 2017. 245 lbs. 40 waist -> July 4, 2018. 171 lbs. 30 waist.
not an exaggeration that you guys have saved my life. A1C down from pre-diabetes into the 3s. BP, triglycerides, cholesterol vastly improved. Seven months really. Started in late Nov. The pounds literally melted away. I do exactly what you do for cardio-hiking, or uphill walking on treadmill as proxy when can’t get out. Weight work 2-3x a week as well, just a full body circuit 2 sets each exercise to failure. Eminently sustainable, as is the diet.”

This is a 71lb or 32kg loss (and they’ve reported more since), with improved health, which is fantastic!

In total, the overall weight loss from these 4 stories is a staggering 161kg or 350lbs!!!

I never met or do not know any of the people in these stories personally. All of them wished to remain anonymous and I totally respect that.  Should a journalist wish for me to verify these stories, I can show them the messages in person, once the anonymity of the individuals is maintained. Losing weight is a very personal issue and before and after pictures can be very embarrassing and I do not wish to breach anyone’s trust.  I’m thrilled that they would trust me enough after reading my work, to first of all try the concept, see great success and then have the graciousness to me on their success stories and attribute their results to The DEFoW Diet.  It means so much to me that lives are being changed by the concept.

You don’t have to buy a copy of Don’t Eat for Winter to try out the anti-autumnal diet. There’s plenty of information on the site and I post most days to twitter, facebook and instagram (links in header).  Please do follow me if you wish to get daily motivational tips, or to get in touch.

I do encourage people to read the book before asking specific questions, and also to help support my continued efforts to spread and support the concept.  I try and answer every request that comes in but it is difficult to do so in a timely fashion with other commitments in my life.

Best wishes,


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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.