Whole Nutrition is an initiative to help those who suffer an auto-immune disease, but also all other people, live a healthy life through optimal nutrition. An auto-immune challenge is something we are all susceptible to, not just those genetically predisposed. It is the immune systems inability to cope once the body has become unbalanced. Some people are aware of these disease labels, some are not. The information you will find here will help gain a proper understanding of auto-immune management, the recipes here will get you actively making better food choices. This way of life can benefit everyone, whether you are healthy already, or need the support to take back you health naturally.


Dave's Story

Host of the Weekend Health Retreat and passionate health crusader, Dave launched the Whole Nutrition Initiative in 2015 when hiking through the Bastei mountains of Dresden Germany with his partner Freda.

'It is in moments of peace and tranquility in nature that you discover what is really important, the idea of a health retreat is about everything that truly matters in our life: Health, Time and Love."

Hi, My name is David and welcome to this site, I am a 30+ year old regular Australian guy trying to live the best possible life with an auto-immune disease. This website is designed to show you everything that I have learnt, every tip I have gained, every meal I have cooked and every story I can tell. My hope is that people will gain at least one good practice in their lives that can help kick start a similar journey to combat auto-immune disease.



Travel bug, Health advocate, and passionate food lover. One of her greatest joys is creating new dishes through experimenting and treating her own Auto-immune disease using nutrition. Freda is a very active and adventurous soul.

"A healthy lifestyle is the cornerstone of a happy life"

She is very ambitious to share her knowledge and own experiences and we are so grateful to have her on the team!



Q: What if I don’t have time?

A: You have come to the right place. Many people simply give up after a short time due to the perceived effort it takes to follow through with a program like this, chances are these people do not have a serious condition impacting their health. The benefit of having a serious health problem – yes I’m calling this a benefit, it’s the power of positive thinking. Is you simply do not have the choice and will adhere to a protocol for your own well being. It basically comes down to a few key factors – being organised, having some great time saving life hacks, and putting yourself first. Subsequently you end up having more time, perform better at work, you’re more energetic around loved ones and your happiness and well being improves. Suddenly you make time for these practices as the flow on effect is ten fold.


Q: Will this diet be perfect for me?

A: To answer this question with 100% accuracy, there will never be a diet perfect for everyone. As previously mentioned. The more you become educated, the more you will be likely to raise the bar with regards to what you put into your mouth. My aim is to provide you with enough knowledge that you become enthusiastic about your health, there should be enough Information, recipes and tips that help you mold your own perfect lifestyle balanced around what works for you. This shouldn’t be a stressful exercise, nor a task or a chore. Find out how to incorporate these practices into your life and enhance the way you live and feel.


Q: How do I know if I’m reacting to something?

A: In a perfect world, we would all have access to the best clinical testing, and if you get the opportunity it would be advantageous to have testing done such as the Cyrex Blood Screening. However this isn’t available for everyone and the majority of people will walk through life not even aware they fell less than 100%. The best thing someone could do to work out how they feel and how they react to food is to begin with something akin to the whole 30 diet, in which you will only eat 100% fresh unprocessed whole food for 30 days…. During this process you would have cut out the main culprits of problematic foods, most probably began to feel better, and then you will do something along the lines of ‘great, my 30 days is up, I’m dying for a coffee!’ And suddenly discover how you react to dairy. Again, this will be trial and error and a refining process. The more you become educated, the more you will raise the bar.


Q: Is there any exceptions with regard to what we eat?

A: Your path to good health will be a series of trial and error, if you have serious allergies or reactions to food you are most likely going to get allergy tests and food sensitivity tests and will not even contemplate eating something with Gluten or Dairy due to your adverse reactions. However the majority of people will eliminate a food group, monitor the difference upon reintroducing (whether accidental or intentional) and learn to judge what their body can handle. I would love to say stick to the 80/20 rule – Yes it’s ok to eat that cake on your birthday. But the truth is everyone has their own unique DNA. Some people will react instantly, some people will react with constant exposure, some people not at all. You have to be your own best judge to determine how much you can tolerate. The best advice I can give is educate yourself on how and why a food group causes a problem then you are less likely to want to treat yourself to this type of food. (If you call eating a known problematic food – a treat!)


Q: What’s the difference between Paleo/LCHF/Keto?

A: The Paleo diet is quite mainstream now with many people including celebrities that prescribe and promote this diet. I get asked this question a lot – what can you eat if your Paleo? Rather than thinking that this is something that restricts you from eating, which it doesn’t, it enables you to make better food choices. In a nutshell I would reply with ‘Paleo is essentially removing grains, dairy and legumes from your diet. Forget the whole ‘caveman diet’ where the argument is whether our ancestors ate this or ate that, obviously with modern technology and cooking practices we are able to have a far bigger choice of food than our ancestors. The essential train of thought is the less it’s been tampered with/processed/preserved the better. However sometimes convenience calls for a tin of tomatoes or some butter. No problems there! Which brings me to the next point… butter is dairy right? Well no, although derived from cow’s milk, butter has had the lactate removed from it during the churning process. No our ancestors did not eat this, but a tablespoon of butter is the next best thing to eating a steak to get a good serving of alpha linoleic acid. Keto or the Ketogenic diet and Low Carb High Fat are essentially one and the same depending on your food choices. You can also be Paleo LCHF or Paleo Keto… Now before you jump to conclusions thinking this all gets too technical, it comes down to a few basic factors. Keto is short for being in a state of Ketosis (which is explained in our eBook) which primarily is using your body’s fat stores as a source of energy. To achieve this you need to restrict your carbohydrate intake, therefore Low Carb High Fat. Someone who is Paleo can also be LCHF by restricting Paleo friendly carbs and eating more fat, and therefore being in a state of Ketosis… So you can say they are Keto or Paleo Keto. People who prescribe to the Ketogenic or LCHF diet also consume dairy – usually they have determined that dairy is not an issue for their health and therefor the healthy fats found in soft cheeses and full cream unprocessed milk help them reach their fat quota for the day.


Q: I thought red meat was bad for you.

A: Some people have expressed concerns over recent research showing a link between red meat and cancer. Actually this study revealed much more strongly the negative effects of processed meats which are very detrimental to health for a variety of reasons. It’s always best to choose free range, grass fed and organic meats where possible. It’s misleading and incorrect to point the finger at one food group and say that it is universally bad. Human gut specialists say “the gut is as unique and individual as the face” which means each of our bodies will respond in a different way to the food we eat. The key is finding what choices and combinations work best for us as individuals, while balancing a range of factors, such as an overall feeling of well being and management of symptoms of our autoimmune condition. Dietitians and scientists agree that meat, including red meat is an important part of a healthy diet. The key is being educated about your food and your body, and choosing the right approach to healthy eating that helps you manage your autoimmune disease and overall health. WHO, Meat and Cancer


Q: How long do I have to stay on thIS diet?

A: Although we commonly use the word ‘diet’ to refer to a restrictive eating pattern we may use for a few weeks to lose weight, the word ‘diet’ actually refers to the food you eat on a regular basis, whatever that food is. For example, you can say your diet consists of organic meats and vegetables. Or you can have an all McDonalds diet (although it’s not recommended!). Diet is simply a word to describe what food you eat regularly. A whole food diet, or any diet we subscribe to (Ancestral, Paleo, Ketogenic or Low Carb High Fat) is not necessarily intended for weight loss, and even though this is a common effect, in this program the focus of the changes we make are to improve the immune system and ultimately manage autoimmune disease symptoms. It’s not something to try for a few days or weeks then move on. We aim to make changes that you can maintain for life. It’s okay if you don’t get everything 100% perfect from the start. It’s better to take it slowly and make lasting changes, and in time, you will see that your body will thank you for it.