Are you 'ALL OR NOTHING"?

I have a question for you?

Are you “ALL OR NOTHING”?

I was and it completely derailed my health & life.

But then I figured out a way to break through that self sabotaging mindset.

Let me tell you how the 80/80/20 rule completely changed my relationship with food and exercise.

Watching my family members in their 60s still trapped in cycles of dieting became my wake-up call. I saw them obsessing over every calorie, every "good" or "bad" food choice, their lives revolving around the next diet or weight loss attempt. That image hit me hard. I realised I didn’t want to spend the next decades of my life with food and weight consuming my every thought.

I was tired. Tired of the negative voice in my head that turned every meal into a moral judgment. Tired of the endless cycle: restricting, then binging, then punishing myself through excessive exercise or more restriction. Tired of feeling like my worth was tied to my ability to stick to a "perfect" eating plan.

That’s when I discovered the 80/80/20 approach, and it completely shifted my perspective.

Before adopting this mindset, I often fell into patterns of self-sabotage, especially on days when I didn’t meet all my health goals.

I used to strive for perfection, and when I didn’t reach it, I would feel guilty and spiral into unhealthy behaviours.

The 80/80/20 Rule

The 80/80/20 rule is a powerful approach to health and wellness that helps you break free from perfectionism and the all-or-nothing mentality.

It provides a flexible, forgiving framework that allows for real-life situations and imperfections while helping you stay on track with your health goals.

Here’s what the 80/80/20 rule means and how it can transform your relationship with food, fitness, and overall well-being.

What Does the 80/80/20 Rule Mean?

Follow Your Health/Wellness/Life Protocol/Plan/Goals "Up to 80%"

The beauty of the 80/80/20 rule is that it allows for flexibility in how you approach your health routine. “Up to 80%” means that you aim to hit your health goals—whether it's drinking enough water, taking your supplements, or getting enough protein—around 80% of the time.


Maybe you didn’t get enough water today, forgot your supplements, or ate your breakfast later than planned. Or maybe you missed your workout.

These small deviations from your plan don’t mean you’ve failed. Instead, this flexibility helps you break free from perfectionism. Even if your day isn’t “perfect,” you’re still making progress toward your health goals.

"80% of the Time"

Not only does the 80/80/20 rule encourage you to follow your plan with about 80% effort, but it also acknowledges that life will throw curveballs. You only need to aim for this consistency about 80% of the time.

There will be times when you’re celebrating, on holidays, feeling unwell, too busy, or just off track, and your plan might go completely out the window.

That’s OK! Life happens, and the 80% guideline gives you room to accommodate these moments. You don’t need to be strict every single day to see real, sustainable results.

20% Flexibility

The remaining 20% is your space to indulge, relax, and enjoy life without guilt or self-sabotage.

This flexibility could mean enjoying a “cheat meal,” having a glass of wine, or grabbing a chocolate bar when you’re feeling stressed.

The key here is not letting that one indulgence spiral into more.
How many times have you had a bad day, reached for a sweet treat to comfort yourself, only to feel guilty and think, "Screw it, I’ve already ruined my diet. I might as well keep eating poorly for the rest of the day/weekend"?


With the 80/80/20 rule, you can reframe that moment. When you eat that piece of chocolate, tell yourself, "This is just part of my 20%. I haven’t ruined anything." This simple shift in mindset helps you avoid the downward spiral of guilt and self-sabotage.

Over time, you’ll strengthen your ability to handle indulgences without shame or regret.

Reframing Your Relationship with Food and Health

The 80/80/20 rule helps reframe your relationship with food, self-care, and health. It gives you permission to let go of the pressure to be perfect every day.

This rule isn’t about eating cake and treats every day and telling yourself it’s part of the 20%. It’s about giving yourself freedom to be human, make mistakes, and still move forward.

No More "All or Nothing"


By adopting this mindset, you let go of the black-and-white thinking that often leads to yo-yo dieting or abandoning your health goals after one "off" day. With the 80/80/20 rule, it’s about progress, not perfection.

It allows you to make consistent, realistic changes without feeling like every slip-up is a failure.

Tailored to You


What "80%" looks like will be different for everyone. It doesn’t mean you have to be imperfect every day or give yourself a pass to indulge all the time. It’s about balance.

You might try to be 100% on some days and do everything you want for your health—like hitting the gym, eating a healthy breakfast, taking your supplements, staying hydrated, and getting enough sleep.

But on other days, things might not go as planned, and that’s OK too. It’s about doing your best most of the time and not letting life’s unpredictability throw you off course.

Some Important Tips

While the 80/80/20 rule gives you flexibility, it's also important to keep health simple, especially when life feels busy and overwhelming.

Here are some tips to help you stay on track, even with obstacles:

1. Recognise Your Obstacles


Whether it's long work hours, rushed mornings, or no time for cooking, it’s important to acknowledge what’s standing in your way. Then, make a plan that works with your life. For example, if you're always tired in the evening, plan to move your workout to the morning or lunchtime. If you can't cook every night, meal prep on weekends or choose quick, healthy meals.

2. Simplify Nutrition


Focus on whole, nutrient-dense foods that require minimal prep. Things like salads, smoothies, and sheet pan meals can save time without sacrificing nutrition. Try to prioritise protein, vegetables, and healthy fats, but don't stress about every detail.

3. Set Flexible, Realistic Goals


It’s better to aim for a 10-minute workout or a 20-minute walk than nothing at all. Small, manageable steps can add up. Consistency matters more than intensity, so focus on what’s sustainable for you.

My Personal Experience with the 80/80/20 Rule

For me, the 80/80/20 rule has been a game-changer.

Before adopting this mindset, I often fell into patterns of self-sabotage, especially on days when I didn’t meet all my health goals.

I used to strive for perfection, and when I didn’t reach it, guilt would set in, and I’d spiral into unhealthy behaviours.

 But now, having overcome those self-sabotaging habits, I’ve learned to be OK when things don’t go perfectly—and this is where the 80/80/20 rule really comes into play.

These days, I aim to be 100% on track about 60% of the time. This means hitting my health goals—like going to the gym, eating a nutrient-dense breakfast, taking supplements, staying hydrated, and practising self-care—about 60% of the time. The rest of the time, I’m living within the 80/80/20 framework, allowing myself room for flexibility.

So, if I miss a workout, forget my supplements, or drink coffee on an empty stomach, eat a magnum at 3pm on a Wednesday or end up having a couple of sneaky margaritas on a beautiful Sunday afternoon, it’s no longer a big deal. 

 I’ve let go of the guilt and the pressure of perfection, and that shift has made it much easier for me to stick to my health goals in the long term. Instead of punishing myself, I embrace the 80/80/20 rule as a way to stay consistent while still allowing for the inevitable imperfect moments that life brings.

If you're ready to break free from the all-or-nothing mindset and leave behind self-sabotaging behaviours, I would love to support you in your journey.

 I’ve helped so many clients overcome these challenges, so they can heal their relationship with food, their bodies, and their health—ultimately leading to long-lasting results. Whether you’re looking for a tailored, personalised approach with 1-1 online support or a more structured way to get started, I have the tools to help you.

If you're interested in a more tailored, precision medicine approach that combines naturopathy, nutrition, mindset coaching, and a protocol designed to address the root cause of your symptoms and health concerns, I invite you to book a 1-1 online consultation with me via this link.

However, if 1-1 support isn’t quite what you need right now or you're not ready for that step, I’ve also created a 4-Week Kickstart Program that’s the perfect way to get started on breaking free from the self-sabotaging mindset that holds so many of us back.

This program is designed to help you move past the “all or nothing” thinking and embrace a balanced, sustainable approach to health. It’s the exact formula I use with my clients to help them ditch the diet cycles and achieve long-term results. We focus on healing your relationship with food and your body—without the guilt or shame of perfectionism.

In this 4-week program, you’ll learn how to nourish your body for life, support your hormones, and boost your metabolism, all while enjoying your favourite foods like cakes, cocktails, and nights out without the stress.

Here’s what you can expect:

✅ Lifetime access to the program

✅ Done-for-you meal plans and shopping lists 

✅ A comprehensive nutrition guide 

✅ Tips on lifestyle, movement, and self-care 

✅ Knowledge on how your body functions and how to keep it healthy for life 

✅ Support to turn your body into a fat-burning machine 

✅ Enhanced energy, glowing skin, better sleep, happier hormones, and healthier digestion

If you're ready to kickstart your health, break free from dieting cycles, and learn how to eat healthily without guilt or deprivation, join my 4-Week Kickstart Program today!