Whakarāpopototia te tuhinga:  E ai ki a James Staring, he kaiwhakaako whaiaro i Rānana, e whā ngā huarahi māmā hei whakakore i te ngako o te kopu. He tokomaha o tatou e moemoea ana kia papatahi te kopu, kia rite ki te papa horoi. Engari ahakoa te kai totika me te mahi tinana, he tino uaua te neke atu o te ngako i te waenganui. Na, ko te kaiako whaiaro a James Staring, no Fit to Last, he kamupene whakapakari tinana i Rānana, e kī ana e whā ana tohutohu māmā e taea ai e te tangata te whakatutuki i tētahi wāhi kopu whakamiharo. Mai i te tuhi i tētahi pukapuka kai ki te mahi i ngā mahi uaua, ka whakaaturia e ia ngā huarahi pai rawa hei tahu i te ngako o te kopu... A ape i te paraoa ma me te paraoa me te kai anake i nga warowaihā i muri i te whakangungu. A ape i te warowaihā i te mea kua whakakoia, arā, te paraoa ma me te makariri i te mea ka tere ake te uru atu ki roto i te toto. Ka hohoro hoki te ngongo atu ki roto, ā, ka nui ake te pūngao o te insulin, kātahi ka heke iho te pūngao. Ko nga warowaihā kore (arā, ko nga witi katoa, ko nga purapura, ko nga huawhenua me nga hua) ka whakanui ake i te whakaaro ki te makona, ka tukuna te huka ki roto i te toto i te tere tere. Mā tēnei e whakaū ai te taumata huka toto, kia kore ai e piki, e heke, ā, ka noho pūmau tonu tō hanganga tinana. E ai ki a Tākuta John Berardi o Precision Nutrition, he pai ake te kaha o tō tinana ki te tukatuka i ngā carbohydrate i muri tonu i te mahi <unk> nō reira koinei te wā pai rawa hei kai. KAUPAPA ANA KOU: Ka pau i a koe te nui o te warowā (me te whakawhānui atu, ki te kore e honoa tō kai warowā ki te mahi) ka rokiroki ēnei warowā mō te whakamahinga ā muri ake, i te nuinga o te wā hei ngako tinana. Mahi i ngā mahi tinana katoa. Ko te nui ake o ngā rōpū uaua e whakamahia ana e koe, ko te nui ake o ngā pūngoi ka tahuna e koe i te wā, i muri hoki i te whakangungu. Mā te mahi i ngā nekehanga matatini (arā, ngā nekehanga o te uma) hei whakakapi ki ngā nekehanga motuhake (arā, ngā nekehanga o te ihu) ka nui ake te whakamahinga o tō tinana i te wā kotahi, nā reira ka nui ake te pūngao e hiahiatia ana. Ka nui ake ngā pūngoi ka tahuna e koe i muri i te mahi i te EPOC (Excess Post-Exercise Oxygen Consumption). Ka tīmata koe ki te mahi, ka neke atu tō tinana mai i te okiokinga ki te kaha ake o te mahi pūkoro, nā reira ka nui ake te hāora e hiahiatia ana. Ko te mahi i ngā mahi tinana katoa...
Ka tohutohu te kaiako whaiaro a James Staring me pēhea te whakatutuki i te kopu papa. E kī ana ko te kai i ngā warowā i muri i te whakangungu ka ārai i a rātau i te rokiroki hei ngako. Ko ngā mahi e whakamahi ana i ngā rōpū uaua maha ka āwhina ki te whakatere i te pūngoi. Mā te tuhi i tō āhua i muri i te kai e kore ai koe e kai pōhara. He aha te āhua o taku pūngao? He pehea taku ki tonu? He taumata pūngao tiketike tōku/Kei te makona ahau, kāore au i te hiakai. He taumata pūngao toharite taku/He iti noa iho te hiakai. Kāore he pūngao i ahau/Ka taea e au te kai i taku ake ringa He tino hiakai ahau.