You can't smash your business and be a mum or a dad on 1,000 calories a day.

If I have a fizzy drink and an ice cream, I get a sore tummy and a headache.

Exercise always makes you feel happy, it lifts your mood and gives you energy.

I don't come from a very ambitious family. We weren't entrepreneurial. We weren't hard-working academics, or setting up businesses. But for some reason, when I started doing fitness, I always had this voice in my head telling me to keep going - keep going, and people will eventually follow.

I'm just trying to use my happiness and motivation to rub off on other people around me.

People say I'm like a cross between Jamie Oliver, Russell Brand and Mr Motivator.

A lot of people would question, 'is twenty-five minutes or thirty minutes a day really enough to have a good physique?' But that's how I live my life: I do short and intense workouts so that I can enjoy my day and be with my family and not be in the gym for hours.

Fasting is not sustainable or enjoyable, yet we've been conditioned to think the only way to burn fat is to cut out all the things we love and spend hours in the gym. How can anyone live like that? Don't starve yourself; train, then refuel your body.

Never eat food that drains you of energy; eat food that makes you feel awesome.

Exercise is an amazing tool to help us feel happier, more energised, and more optimistic.

I Snapchat in the bath. I Snapchat when I wake up. I'm giving people inspiration. It's like a TV show.

I eat three home-cooked meals a day, all prepared in advance. My ethos is to stay away from unsustainable low-calorie diets and aim for something balanced: loads of veg, protein and enjoy the carbs you love. Be realistic. I don't count sugar or salt or grams of fat: it's very restrictive and unenjoyable.

The antidote to addiction is connection and love.

It's all about nutrition. You can train, train, train all you want but I always say you can't outtrain a bad diet.

There's no wrong or right with fitness. It's whatever you enjoy and whatever you can keep up and keep doing.

It's never too late to get fit; it's never too late to feel good and confident and change the way you eat and train. Just give it a go and momentum will take you the rest of the way.

Don't look too far into the future, just look at tomorrow. One day at a time. Can you win tomorrow? Can you make progress? The answer is yes, you have a choice and tomorrow you're going to win.

My father used to have an expression. He'd say, 'Joey, a job is about a lot more than a paycheck. It's about your dignity. It's about respect. It's about your place in your community.'

I lead a very conventional life. I don't lead a writer's life. And I think that can be a source of suspicion and irritation to some people. This was more true when I was living in California, when I didn't lead a writer's life at all.

I am always writing to myself.

I do have a strong sense of an order in the universe.

I'm totally in control of this tiny, tiny world right there at the typewriter.

My own fantasies of what life would be like at 24 tended to the more spectacular.

I lead a very conventional life.