Founder at Linkmate | Automate LinkedIn Engagement with AI | Boost Your Network & Connect with Industry Leaders Effortlessly

I am a maker / developer from São Paulo. I enjoy building everything from small business sites, to rich interactive native apps and hardware. I Love to use modern tools like Meteorjs and React Native to build things.

Mechatronics Engineer with a strong data analytics background. Strong knowledge on Retail Market Strategy, Public Transport and Information Technology with a great Entrepreneurial Spirit. Really passionate about teaching, innovation and technology.

On my free time, love to do make some delicious food and listen / produce electronic music.

Nilson Ivano

Helping busy professionals permanently transform their body & life without sacrifice, stress and guesswork

Are you excelling professionally but struggling to take care of your health, mind, and body?

Or maybe your professional life is struggling due to your health, focus, and TIME...

If so, you are in the right place…

I’m Craig Beadnall and I help high performing busy professionals optimise their health, mind, and body so they can live fulfilled lives.

I've been there myself and helped over 1500+ busy professionals find food freedom and transformed their lives, health, body and mind. And my mission is to help as many people as possible.

What is it costing you to stay where you are? 10, 15 years of your life?

I’m ready to chat with you if you are committed to making that change and finally BREAK FREE from restrictive dieting and endless hours of exercise, get fit, live a healthy lifestyle, skyrocket your confidence and add 10 years to your life.

You will have a step by step action plan to achieve your goal and sustain it without endless hours of exercise.

I will teach you how to address unhealthy habits, eliminate fat and achieve a better life balance.

This is not a cookie-cutter programme or a fad diet, this programme will change your life, guaranteed.

If you are fed up with the constant yo-yo and are ready to take action, then shoot me a message, or contact me on the information below.

𝙏𝙝𝙞𝙨 𝙞𝙨 𝙩𝙝𝙚 𝙡𝙖𝙨𝙩 𝙥𝙧𝙤𝙜𝙧𝙖𝙢𝙢𝙚 𝙮𝙤𝙪 𝙬𝙞𝙡𝙡 𝙚𝙫𝙚𝙧 𝙣𝙚𝙚𝙙, 𝙂𝙐𝘼𝙍𝘼𝙉𝙏𝙀𝙀𝘿.

If you are fed up with the constant yo-yo and are ready to take action.

Here are 2 ways you can get in touch when you’re ready...

🎯 𝘿𝙀𝙀𝙋 𝘿𝙄𝙑𝙀 𝙄𝙉𝙁𝙊𝙍𝙈𝘼𝙏𝙄𝙊𝙉 𝙋𝘼𝙂𝙀:

Take a deeper look into the Health Is Wealth Programme, and how it can work for you.

>> https://evidencebasedcoaching.co.uk/ebc

🤝𝙋𝙍𝙄𝙑𝘼𝙏𝙀 𝘾𝙊𝙉𝙑𝙀𝙍𝙎𝘼𝙏𝙄𝙊𝙉:

Shoot me a DM and let’s spark up a conversation about you, your situation, and how we can help.

Email: craig@evidencebasedcoaching.co.uk
Phone: +447765593005

Craig

Craig Beadnall

“Daddy, why are you always tired?”

My daughter didn’t ask for it to hurt me.
But it landed harder than any business failure ever did.

I was “successful.”

Busy.
Productive.
Providing.

And still, I was coming home empty.

Most nights, I wasn’t angry.

I wasn’t lazy.
I was just exhausted.

“Daddy’s tired” became my reflex.

Play later.
Story tomorrow.
Weekend instead.

Then I realised something uncomfortable.

I was physically present.
But emotionally unavailable.

So here’s the question I couldn’t avoid anymore.

When your kids remember this season of life,
What version of you will they remember?

The distracted one?
The tired one?
Or the one who actually had energy for them?

Another hard question.

If nothing changes, will next year look any different?

That moment forced me to stop chasing success.
That cost me presence.

Today, my kids get energy, not excuses.

And that changed everything.

If your kids could describe you in one word right now,

would it be “present” or “tired”?

- Coach Craig 👊❤️

♻️ Repost if this hits close to home.
👉 Follow Craig Beadnall for High Performance Health tips.

P.S.If you want to get fit, reclaim your energy,
and have more time for your kids and family,

comment or DM “PRESENCE.”

Built for real life, not short-term fixes.

Helping Time Strapped Executives ⏰ Permanently Transform Their Body and Life Forever To Renew Their Confidence, and Feel Re-Energised Without Limitations Through Our Data Driven Health & Fitness Program 🧬 Learn More ⬇️

I’m in my 50s.

If you’re in your 30s or 40s, read this.

Something quiet starts to happen with age.
You start noticing two types of people.

→ People who still have energy.
→ People who are always tired, stiff, and stressed.

That gap isn’t genetics.
Its inputs.

In your 20s, your body absorbs mistakes.

Short sleep.
Rushed meals.
Missed training.

In your 30s and 40s, those same habits compound.

- Muscle declines quietly.
- Sleep fragments.
- Energy drains faster.
- Health stops being optional.

A few truths most people delay acting on.

• Strength preserves capability.
• Food shapes energy, mood and focus.
• Routine stabilises biology.
• Sleep repairs more than supplements.
• Walking regulates stress.
• Money buys leverage, not identity.
• Time matters. At 30 or 40, you are not late.

Time is still on your side.
The real risk is not decline.

It’s acceptance.
“This is just how life feels now.”

That’s a story. Not a fact.

People who age well don’t chase extremes or quick fixes.

They protect fundamentals. Every day.

Before changing everything, ask this.
What’s the one input you already know is off, and keep avoiding?

That’s the lever.

(♻️ Repost to help another high performer avoid drifting.)

- Coach Craig 👊❤️

Going to bed slightly hungry can support fat loss.

Not starving.
Not skipping dinner.

It usually comes from eating earlier.
Around 6 to 7pm.

That timing matters.

An earlier dinner helps

→ Digestion settles sooner.
→ Insulin stays lower overnight.
→ Sleep quality improves.
→ Appetite regulation is easier the next day.

A small rumble before bed isn’t a problem.
It’s often a signal that the system has downshifted.

The target is calm.
Satisfied.
Not overly full.

Most people struggle here because dinner keeps drifting later.

Work runs on.
Meals follow stress, not biology.

Fat loss breaks quietly at night.
Not through effort.
Through timing.

If this feels familiar, this is one place to look.

If you want the simple protocol I use with busy professionals 
to lose fat without guesswork, comment PLAN.

(♻️ If this helped, repost to help someone who needs it.)

- Coach Craig 👊❤️

If you can pass these five simple longevity tests.

There’s a strong chance you’ll live to 90.
But most people won’t.

Not because you’re lazy.
Because your body isn’t metabolically healthy.

→ Grip strength.
→ Loaded carries.
→ Getting off the floor.
→ Walking speed.
→ Resting heart rate before bed.

These aren’t fitness party tricks.
They’re real-world indicators of how well your heart, muscles, and nervous system are aging.

And how resilient you are under stress.
Failing them doesn’t mean you’re broken.

It means your system needs regulation, not more motivation.

The good news.
All five improve when metabolic health improves.

That’s why I put together a free guide that shows the exact framework we use with clients to rebuild energy, strength, and resilience long-term.

→ Comment “HEALTH”, and I’ll send it over.

♻️ Repost to help someone take control again.
👉 Follow Craig Beadnall for High Performance Health tips.

Coach Craig 👊❤️

I realised I couldn’t be that dad…

Not if my energy was gone by 5 pm.

I was home late most nights.
Same table. Same chairs.

But I was running on empty.

Work got my sharpest hours.
My family got whatever was left.

Short patience. Quiet frustration. Always tired.

I told myself this was normal.
Pressure. Responsibility. Providing.

I thought good intentions would cover the gap.

They didn’t.

Presence comes from energy, not time.
And energy is built, not wished for.

That realisation changed everything.

Health stopped being a personal goal.
It became a leadership standard.

The bar I set at home.
The example I live daily.

Because moments don’t wait.
And kids don’t remember intentions.
They remember how you showed up.

This is the cost of being fully switched on everywhere else.

Be honest.
Most evenings, are you truly present, or just physically there?

- Coach Craig 👊❤️

(♻️ Repost to help a dad show up with more energy)
👉 Follow Craig Beadnall for High Performance Health tips.

I spent 8 months spinning my wheels. 

Wondering why the scale wouldn't budge. 

3 years of research
9 different diet approaches
6 workout programs

But 0 progress on my stubborn belly fat.

The constant setbacks made it soul-crushing to keep trying.

So I did something different.

I started tracking my sleep quality as seriously as I tracked my calories. 

Turns out my 5-hour nights and high stress were triggering cortisol spikes that literally programmed my body to store fat around my midsection.

If you're not seeing any luck either:

Stop obsessing over another perfect meal plan
Stop pushing yourself through another gruelling workout when you're exhausted

Build recovery routines that honor what your body actually needs.

3 months of prioritizing 7+ hours of sleep 
→ 18 pounds gone without changing my diet

Lesson?

Success leaves clues. 

Sometimes they're hidden in the parts of your health you're not paying attention to. 

The breakthrough often comes when you expand your definition of what "healthy" really means.

Are you struggling with a health plateau that doesn't make sense? 

What area might you be overlooking? 💭

- Coach Craig ❤️

(Repost to ‘help’ others ♻️)

P.S. Want my exact sleep protocol? Comment ‘SLEEP’

You’re not an ex-athlete who let himself go.

You’re an executive still training like one.

Your work runs on systems.
Your health runs on instinct.

When results slow, effort increases.
Training volume climbs.
Recovery gets traded.

The body doesn’t reward that exchange.

Structure changes the outcome.

→ Movement is engineered into the day.
→ Protein becomes a baseline.
→ Sleep is treated as a metric, not a luxury.

This is how progress returns without grinding.

 What’s the one area that needs more structure right now? 

- Coach Craig 👊❤️

(♻️ Repost this to help a former athlete who needs structure)
👉 Follow Craig Beadnall for High Performance Health tips.

P.S. Is your current approach designed for your role today or still your past?

You think you’re doing everything right.

It’s still not working.

Former athletes push harder when progress stalls.
Fathers sacrifice recovery.
Executives do both.

I know this pattern because I lived it.

These seven numbers replace instinct with signal.

They show you what to adjust
before results slip further.

This scorecard reveals what’s actually driving outcomes
fat gain, cravings, and mental fog included.

Comment the number that’s most out of sync?

Follow Craig Beadnall for more content like this.

Health Scorecard

Your walking speed predicts how long you’ll live.

Not your weight.
Not your BMI.
Not the number on the scale.

Walking speed reflects how well your heart, lungs, nervous system, and lower body work together.

That’s why clinicians treat it as a functional vital sign.

When pace slows, overall capacity is usually declining too. 
Long before blood work or scales raise alarms.

The upside.

Walking speed is trainable at any age.

I use a simple walking protocol to improve pace, overall health, and reduce stubborn belly fat without adding stress or long workouts.

I’ve put the protocol into a free guide.

Follow Craig Beadnall and comment “walk” and I’ll send it to you.

Before you label it depression, ask a harder question.

Are you actually broken.
Or are you running an elite body on rookie inputs.

No sunlight.
No training.
Terrible sleep.
Ultra-processed food.
4,000 steps a day.
Zero work that lights you up.

That’s not a mental health mystery.
That’s a performance system collapse.

Ex-athletes feel this deeper than most.

Your nervous system remembers:
• Game-day dopamine
• Purpose-driven fatigue
• Training-induced confidence

So when movement disappears and meaning fades, the crash feels personal.

It isn’t weakness.
It’s misalignment.

You don’t need extremes.
You don’t need motivation speeches.

You need to reinstall the basics:

→ Sunlight and daily movement
→ Smart strength, not punishment
→ Sleep like it still matters
→ Real fuel
→ One meaningful win per day

You didn’t quit competing.
You just changed arenas.

The same discipline that built your body once
Is the exact tool that rebuilds your energy, mood, and edge now.

If this felt familiar, say so.

Which input has slipped the most for you right now.

Health isn’t a luxury.
It’s your unfair advantage.

If you’re ready to rebuild that elite foundation without burning out, DM me ‘WEALTH’.

We’ll map your health like a performance strategy, not a guessing game.


- Coach Craig 👊❤️


♻️ Repost this to help another former athlete who feels flat.
👉 Follow Craig Beadnall for Executive Fitness and high-performance health.

Are you depressed?

I’m 54 years old, and I’m not perfect.

I don’t train for ego.
I don’t eat perfectly.
I don’t chase shortcuts.
I don’t live for weekends.
I don’t rely on motivation.
I don’t sleep eight hours every night.
I don’t measure success by how busy I look.
I don’t grind my body into the ground anymore.

That last one took the longest to learn.

There was a time my health was quietly falling apart.

Energy fading. Confidence slipping.
Warning signs everywhere, easy to ignore.

Real change didn’t happen fast.
It didn’t come from one big decision either.

It took five years of consistency.
Small decisions.
Boring habits.
Repeated daily, especially when no one was watching.

Now, I’m leaner and stronger than I was decades ago.

I train with purpose.
I eat with awareness.
I recover like it matters.
I take my health seriously, not as a hobby.

I have an incredible wife.
Two daughters I’m proud to lead by example.

I’m a more present father.
A better husband.
A sharper thinker.
A calmer leader.

This isn’t the life I imagined when I was younger.

In many ways, it’s better.

Because I built it deliberately.

This is your reminder.

You don’t need perfect conditions to win.
You need a structure that survives real life.

Build the life you want.
Not the one you think you should want.

- Coach Craig 👊❤️

P.S. Is your health system built for who you are now, or who you used to be

I don’t train less now. I train differently.

I used to believe more was always better.
More sessions. More volume. More output.

That worked when life was simpler.

When training was the main stressor.
Not something layered on top of everything else.

Now my schedule is heavier.
Recovery is shorter.
Sleep isn’t perfect.
Stress is real.

So training had to evolve.

When recovery drops, volume no longer matches capacity.

I don’t need six workouts a week to feel capable.
I need four focused sessions I can repeat consistently.

Sessions that fit real life.
Not the version of life I had ten years ago.

Recovery matters more than ego now.
Consistency matters more than intensity.
And structure matters more than motivation.

This isn’t about lowering standards.
It’s about applying them properly.

Training stopped being a place to prove something.
It became a tool to support energy, focus, and longevity.

The goal isn’t to train like before.
It’s to train in a way that still works now.

PS: Training volume didn’t stop working. Life just changed.

Coach Craig 👊❤️

👉If this sounds familiar, this is where to look next.
♻️Repost to help another high performer train smarter.

What I wish I understood about nutrition at 34.

Twenty years on, this was never about tactics.

It was about patterns.
The daily signals your body responds to.

→ Alcohol before bed
→ Late night eating
→ Chaotic meal timing
→ Eating fast and distracted

Most men don’t struggle because discipline is missing.
They struggle because their inputs fight biology.

None of this shows up in calorie apps.
All of it shows up in energy, waistline, and focus.

As you get older, the margin disappears.
You cannot outwork bad signals anymore.

These cheat codes work because they reduce friction.
They simplify decisions.
They create conditions that allow fat loss without force.

This fits real schedules.
It runs on repeatable inputs.

It requires identity.
The identity of someone who respects their future body.

Pick one habit.
Commit for 21 days.
Let consistency compound.

I put the full protocol into a short, practical guide.

Comment HEALTHY, and I’ll send the guide.

(♻️ Repost if you found this helpful.)


- Coach Craig 👊❤️

P.S. What habit would your future self thank you for fixing first?
👉 Follow Craig Beadnall for High Performance Health tips.

nutrition cheat codes 

Most declines in executive decision quality are physical, not cognitive.

Performance rarely drops overnight.
It erodes through habits that feel normal.

→ Sleep quality slips.
→ Fuel becomes reactive.
→ Movement disappears into long days.
→ Stress accumulates without recovery.

None of these feel urgent.
All of them compound daily.

Mental clarity is not a leadership trait.
It is a physical output.

When the body loses rhythm, decision speed slows.
• Focus narrows.
• Patience shortens.
• Confidence wobbles.

Support the physical inputs and thinking sharpens faster than most expect.

→ Which one is costing you the most right now?
♻️ Repost If you know someone operating under pressure.

- Coach Craig 👊❤️

7 silent cognitive performance killers

Every January you promise to get fit.

And by February, life wins again…

Not because you’re lazy.
Because resolutions don’t survive real schedules.

Two types of executives show up in January:

Type 1: “This year will be different.”
→ Starts with motivation
→ Relies on willpower
→ Tries to do everything at once
→ Falls off when work gets heavy
→ Repeats the cycle next January

Type 2: “I’m done repeating this.”
→ Builds systems, not resolutions
→ Sets non-negotiables
→ Designs around workload
→ Protects energy first
→ Compounds progress quietly

The difference isn’t discipline.

It’s structure.

January doesn’t reward enthusiasm.
It rewards systems that hold under pressure.

If you want this year to actually feel different:
• Stop negotiating with yourself
• Remove friction early
• Lock in routines that survive busy weeks

Motivation fades.
Systems don’t.

Which executive are you building this year? type 1 or 2

DM me “SYSTEM” if you’re done repeating January.

♻️ Repost this to help someone who needs structure
👉 Follow Craig Beadnall for High Performance Health tips.

Coach Craig 👊❤️

No alternative text description for this image

You can lose weight… and still have belly fat.

That’s the part most people don’t understand.

Because the most stubborn belly fat isn’t the fat you can pinch.

It’s visceral fat.
The fat wrapped around your internal organs.

• Your liver.
• Your pancreas.
• Your digestive system.

This is the fat strongly linked to insulin resistance.
Fatty liver, heart disease, and even certain cancers.

Here’s the surprising part.

Visceral fat is dangerous.
But it’s also the easiest fat to lose when you target it correctly.

Most people chase scale weight.

They cut calories harder. They train more randomly.

Yet their waistline barely changes.

That’s because visceral fat responds less to starvation.
And more to specific biological signals.

1. Food quality is the first lever.

Whole, minimally processed foods
reduce inflammation.
Stabilise blood sugar.

Two key drivers of visceral fat storage.

No hacks.
No superfoods.
Just consistency.

2. Protein intake matters more than people think.

Adequate protein preserves muscle.
Improves insulin sensitivity.
Raises baseline energy expenditure.

All directly impact visceral fat loss.

3. Cardio is the multiplier.

Moderate-to-vigorous aerobic work.
Two to three times per week.

Has a disproportionate effect on visceral fat.
Even when scale weight barely changes.

Not extreme.
Not daily punishment.

Just intense enough that holding a conversation becomes difficult.

One final reminder.

The scale is a poor measure of progress.

You can lose visceral fat.
Improve metabolic health.
And look leaner.

Without dramatic weight loss.

Curious where you stand.

→ Which matters more for belly fat.
Nutrition, protein, or movement.

Drop your take below.

- Coach Craig 👊❤️

👉 Follow Craig Beadnall for High Performance Health tips.

Most fat loss advice wasn’t designed for real life in 2026.

It was built for:
• Unlimited time
• Low stress
• Perfect routines

That’s not you.

If you’re busy, high-performing, and constantly “doing the right things”…
yet still restarting every few months — it’s not a discipline issue.

It’s outdated advice.

These myths sound logical.
They feel responsible.
And that’s exactly why they keep smart people stuck.

Fat loss shouldn’t feel like punishment.
It should feel structured, boring, and repeatable.

If one of these slides hit a nerve, good.
That’s awareness — not failure.

👉 If you want a system that actually fits work, travel, stress, and life:
Send me a DM with “RESET” and I’ll walk you through it.

No hype. No extremes. Just what works.

7 health & fitness myths to stop believing in 2026

Your kids don’t need perfect.

They need presence.

I used to think presence meant being home.

Dinner on the table.
Same routine.
Same time every night.

I was there.

But I wasn’t present.

Work got my best energy.
My family got what was left.

Short answers.
Low patience.
Sitting there, but still switched on to work.

I told myself that showing up was the same as being present.
It wasn’t.

Presence requires energy.
And energy doesn’t come from willpower.

When your health is off, evenings don’t feel right.

I didn’t fix this by pushing harder.
I fixed it by laying proper foundations.

Sleep stopped being optional.
Training became intentional.
Food stopped being an afterthought.

Health stopped being personal.

It became leadership.

Because how you show up at home
teaches more than anything you say.

Most evenings now, I’m there.

Clear head.
More patience.
Actual attention.

That didn’t come from motivation.
It came from how my life is set up.

→ Do you feel present most evenings?
Or just getting through until bedtime.

- Coach Craig 👊❤️

👉 Follow Craig Beadnall for High Performance Health tips.

When visceral fat stalls, this is usually why.

It’s rarely age or effort. 
It’s the patterns that hold up under pressure.

Here are seven drivers of visceral fat:

1. Sugary drinks
↳ Liquid sugar spikes insulin fast. Insulin drives visceral fat storage.

2. Refined carbs
↳ Low fiber, fast digestion, easy overeating. Fat gain follows.

3. Ultra-processed foods
↳ Inflammatory, low satiety, designed to make you overeat.

4. Fried and heavily processed oils
↳ Common in takeaway and packaged foods. Inflammation rises. Visceral fat follows.

5. Daily alcohol
↳ Disrupts insulin control and pushes fat storage toward the abdomen.

6. “Low-fat” packaged foods
↳ Often higher in sugar and additives. Blood sugar takes the hit.

7. Late-night grazing
↳ Not a food. A habit. It impairs insulin sensitivity and fat metabolism.

Fat loss responds to structure, not pressure.
It needs consistency that survives stress, travel, and busy weeks.

- Coach Craig ❤️

(♻️ Repost to help someone take control in 2026)
👉 Follow Craig Beadnall for High Performance Health tips.

P.S. Which one could you reduce first comment below

I remember ruining every weekend.

Friday would arrive.
The routine disappeared.
Sleep drifted.
Meals lost structure.
Movement stopped.

By Sunday night, I was already negotiating with Monday.

Another fresh start.
Another promise to get back on track.

That cycle kept me stuck for years.

Not because I lacked discipline.
Because weekdays and weekends were built on two different systems.

High performers don’t fall off at the weekend.
They remove the guardrails that were holding things together.

Here’s what actually changed things for me.

I stopped trying to “be good” on weekends.
I built continuity instead.

One or two anchors only.

Same breakfast time.
One planned training session and a long walk.
A fixed sleep window, even if later.

No rules.
No tracking.
No compensating.

Just enough consistency to stop the bleed.

When weekends stopped feeling like damage control, Mondays stopped feeling heavy.

Fat loss became quieter.
Energy stabilised.
Confidence returned.

If your week is tight but your weekends undo it, that’s the place to look.

Not more effort.
Better continuity.

If this resonates, comment ‘WEEKEND’ and I’ll tell you the first anchor I set with clients.

- Coach Craig 👊❤️

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