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Besides avoiding or reducing or being aware of 'foods' humans have overly interfered with to preserve shelf-life and storage, such as many non-whole foods and those with lists of artificial colourings, flavourings, emulsifiers and other added chemicals etc., focusing on insulin activity within your body can significantly improve your health and reduce weight-gain before it's too late. Allow your insulin levels to decrease to baseline levels from time-to-time buy cutting out snacking outside of normal meal times, especially at the end of the day to extend your daily fasting period. Don't eat 3 or 4 hours before bedtime. Those extra hours plus those you're not consuming while sleeping create a decent window of time to allow your insulin levels to lower to baseline and stay there for the duration until you break your fast at breakfast time. Raised insulin levels = fat storage mode. Low insulin levels = fat burning mode. Intermittent fasting is not as difficult as people may think, it just requires a little will-power and you adapt and improve your health quickly. Don't need to do it every day, just think about what it is you are consuming and when. It becomes a lifestyle, not a fad diet.

I do not seek to be the perfect physical human being possible, I just know what I do these days in terms of consumption and movement is astronomically superior to the way I was before I began paying attention to my health. My overall contentment, weight loss, personal feeling of well-being and self-improvement, both mentally and physically, are factors which are chalk and cheese to my previous self. There is always something each and everyone of us can, could, or should do to improve our health, but there's a tipping point where obsession turns to misery.

I'm with you and FolkGuitar. I consume chia and flax seeds daily, plus perhaps a dozen walnuts. There are other good nuts and seed choices also, but I like these. All available at Friendship Supermarket (on Pattaya Tai) which is an easy walk away from me. Same as you, I put a teaspoon of each of chia and flax into a plain greek yoghurt and stuff as many walnuts in as possible and stir it up. Perhaps 2 of these per day as snacks in-between wholefood air-fryer-cooked meals. This has become part a lifestyle for me, not a temporary diet.

The 'early bird' price of B99 ends at 1pm. Just be aware. I know you're on a budget.

Me too, but I only occasionally consume rye and/or sourdough bread these days. Absolutely no processed white bread.

Cutting-out red meat and full fat dairy is like health advise from the 60's. So outdated and not true. The rest are so bloody obvious.

I can safely say I have zero intention, desire, or want to ever visit The United States of America.

.. but it stinks.

After food preparation I clean the area with green Magiclean and if I ever see ants I 'swipe' the area and them with a shot. Kills instantly. Also along door and window sills if nearby to destroy their scent trails. The thing is not to have anything ants desire in the first place. Ants are also drawn to electricity too, so unplug your kettle, toaster or whatever when not in use.

I am completely indifferent to Trump as an individual, but I do get a chuckle from the way his mere existence upsets a certain demographic. His speeches and knee-jerk reactions can be entertaining too. The bottom-line is I'm more interested in his impact and effect on my current and future investments, as that affects me directly.

I'm in my 14th year living in Thailand and 8 years at my current address but have never signed up for either Shopee or Lazada, but that doesn't mean I haven't tried. What I will not do is add my Bank details to my account as I only wish to pay cash-on-delivery. I do understand why some guys would prefer to pay via their Thai or Foreign bank accounts etc., but for me it would only be for buying relatively low-priced items, such as Air-Fryer liners or other small kitchen or DIY items which cannot easily be sourced locally and therefor aren't worth the hacking risk. I would only use the web-based versions, not the phone apps. Is it actually possible to sign-up to either Lazada or Shopee via their websites without entering bank details? .. I always seem to get stuck when trying and have no Thai partner on hand to hold mine through the sign-up process.

Yes it does, for reasons such as receiving a physical debit card. However, once the account is setup, besides a place to receive a replacement physical card periodically, nothing else gets sent to that address as everything else can be handled online using their app or website. If you do not need or want a physical card the option to setup digital debit cards for online use can be setup very easily, then frozen, deleted and remade adfinitum. Of course, having a trusted UK address to get the ball rolling would be required. Earlier this year I used a screenshot from my WISE account showing details of my UK address as part of an identification process for a solicitor with regard to a UK property sale and that was accepted without issue.

I'm a few years away from receiving my UK state pension and am a British expat in living in Thailand. I plan on declaring my non-UK residence status (so I can sleep at night) and having it paid directly into my WISE account in GBP. From there I can transfer it to a Thai bank account or elsewhere (investment broker) when it suits me. Very reasonable Fx fees and also, should I change my mind about which country I reside in, the money still comes through to an account I can access easily from anywhere and transfer to anywhere. WISE has been very good to me in so many ways and the state pension payment going there seems the logical choice for me.

You're already doing way better than most people in terms of consumption and exercise, but if it isn't working then something needs to change. Avocados and eggs are excellent. 'Intermittent-fasting' would be my primary suggestion. This does not mean starving yourself. What it means is adjusting the timing of your meals to reduce the window of daily consumption. E.g. first meal at 10am then last meal at 7pm, with lunch some time in-between. This would give a you a 16/8 intermittent fast, allowing your insulin levels to reduce during the fasting period when you are not eating. Over time you could tighten that window to 18/6, at least on some days. What this does is allow your insulin level to significantly lower during fasting, which is a great thing. Low or baseline insulin - during fasting = fat burning mode. Increased insulin - after consumption = fat storage mode. Keep hydrated with water during fasting periods but also maintain electrolytes (non-flavoured), especially around exercise. Since June I've lost around 8kgs (down from 96kg) and in addition to increased movement (4-mile walk 6 days a week) I put this success primarily down to intermittent-fasting. Low carb, high protein, zero sugars, zero fruit juices and fruit in general, zero junk food. If I were to be picky about what YOU are eating, then I would not eat any bread and not choose any low-fat products or skimmed milk. Fat is good for the body as it satiates and does not automatically become fat in your body. Also replace olive oil with extra virgin olive oil and drizzle that on most things you eat and add some sea salt too (primary electrolyte). Also, increase protein intake. Add chicken (with skin if possible) and many more eggs (the perfect food), leafy greens and red meat and fish. Avoid ALL sugary drinks, processed anything or anything with flavourings, colourings and additives or which is processed, also anything cooked in seed oils, especially deep fried.

This does all sound rather stressful. I can only offer what I have done previously and will do again. Last time I renewed my British passport in Thailand I used an agent - Thai Visa Express in Pattaya. This was 8 years ago so following my non-imm O retirement extension next year in June I will be repeating the process. They fill-in all the paperwork and no visit to the British Embassy is required. I provided my existing passport, address and the cash at their office and picked-up my new passport around 2 weeks later once informed it was ready. Currently the cost is B12,000 for the whole process. 9 years ago the cost was B10,000. There is a new hotel directly opposite Thai Visa Express called the Amethyst. Far more convenient and far less expensive than trips to Bangkok to begin and collect when ready. Of course, this all depends where the applicant lives. This is what visa agents are for. It's not about swerving the system or doing anything underhand, it is about de-stressing life and removing hassles and maintaining mental well-being. I know many expats who take pride in doing everything for themselves for both visa extensions and passport renewals in order to get these processes completed at cost, but I know far more who employ agents to remove all the stress and potential aggravation. I know which I prefer. Thai Visa Express are IAA registered and all the staff speak English very well and understand how things work and what is required, which does not include a birth certificate. They also do US replacement passports for B10,000. https://www.facebook.com/thaivisaexpressthailand

From where I am (Thailand) there is not much I can do to help foxes. However, my recently updated WILL contains several charities as beneficiaries to ensure any remaining monies are not wasted by the UK government as registered charities are exempt from taxation. One of which is: The Fox Project - Charity No. 1190070 - foxproject.org.uk

As an expat living in Thailand may I ask how often these 'proof of life' requests occur and does everyone get them, or is it random? I am yet to receive my UK state pension, but would appreciate an idea of the upcoming situation regarding these things.

You are correct. I just checked my AJ Bell SIPP and can see the £2,880 going in several months ago, which is not a problem, but no tax relief has followed. I like when my assumptions are proved incorrect as it means I've learned something. Not sure if I'll bother putting the £2,880 into my SIPP anymore, especially since pensions are now included in IHT. Although it can make accounting easier but for such a small amount it's barely worth the bother anymore, in my case. A few years to go until my personal allowance is replaced by the UK state pension, so it all becomes much of a muchness in terms of SIPP and GIA, although in a GIA tax treatment of CGT and dividends is less than that of income, as opposed to a SIPP being all considered income for taxation purposes beyond the 25% tax-free portion. First world problems. Thanks Topt 🙂

I wasn't ignoring your post, I must've just missed it first time around. Yes, I think you may be right, to a degree. If non-UK resident you can still contribute £2,880 per year and still benefit from the tax relief (£720 added) if you are considered a 'relevant UK individual'. While I owned property in the UK and received taxable rental income as a landlord that would have been the case. However, now I have sold the property my status will likely have changed. I will need to check on that. Although maximising a SIPP is no longer as beneficial (as of April 2027) as it once was thanks to Rachel from accounts making pensions subject to IHT.

If you look at any historical global index chart spanning decades it is always higher on the right than on the left. It is like a playing a yoyo while riding an escalator up. The important thing with any investing is to keep emergency funds AND funds required for living expenses for perhaps at least one year, probably longer, out of the market. These can be in a variety of holdings, such as easy access (very short-term), money market funds (MMFs) (short-term) and short-term UK Gilts of 1 to 5 years. The rest goes in global index funds, such as FTWG (all world), VEVE (developed world) and/or some in VUSA (S&P500 USA only) or a combination. Only you can decide. If in any doubt, go global, or at least developed world. Investing in more focused investments carries greater volatility and risk, but greater volatility can often reward longer term investors. If you haven't already, I would suggest you open a brokerage account and consider transferring all your individual defined contribution (DC) pensions garnered over the years from previous employers onto one single platform. Your broker will perform this transfer task on your behalf if you gather the information for them. Just ensure the broker you choose offers the ability for SIPP drawdown, not all do. This is not financial advice, just something to perhaps consider. Consolidating your pensions will create transparency, most likely reduce fees and give you the option of how you wish to invest as most pension companies 'lifestyle' your pension investments as your age increases. Lifestyling is an old-fashioned technique for de-risking with purchasing an annuity upon retirement in mind. Since pension freedoms were introduced in April 2015 the flexibility introduced was life-changing, making annuities no longer the only option. It is a great thing. Which? - Compare investment platforms https://www.which.co.uk/money/investing/investment-platforms-and-fund-supermarkets/best-investment-platforms/compare-investment-platform-fees-and-charges-anYec4l0G9J5 [ I seem unable to post clickable links ] I feel you were lucky for holding off too. Personally, I would NEVER buy anything of consequence here in Thailand, especially land or a condo. Renting is the only way I shall ever go here. Despite being in my 14th year of living here that opinion has never changed. I'm not suggesting it is wrong to do so, but I would not. If I cannot carry it, I don't buy it. Unless I'm prepared to leave it behind. Of course, other people's circumstances are completely different from my own as I am single. If I had a Thai family then I would look at it in a completely different way.

Just for information - The FSCS safeguard of £85,000 per financial institution is valid and correct, but many are not aware that there is also a temporary high balances safeguard of £1 million for up to 6 months for special life events, such as receipt of an injury claim, inheritance, sale of property etc.. https://www.fscs.org.uk/making-a-claim/claims-process/temporary-high-balances/

No problem. This process is all so fresh in my mind and still ongoing in the case of the NRCGT filing. I would recommend getting help with the NRCGT, to avoid any overzealous questioning from HMRC. My accountant came in less than my calculations. Also, in addition to present sale costs involved the initial property purchase costs (conveyancing, solicitor, estate agent etc.) and stamp duty are all deductible, plus no VAT. To be honest, being so kind to my tenants by giving them 6 months notice backfired on me as they found an alternative rental very quickly, at the end of December 2024. This meant that my house remained empty waiting for a buyer. With no tenants and being the landlord means I am responsible for utility bills and council tax payments. Despite resistance I eventually created online accounts for these which was a lot easier to deal with in the end. Re: NRCGT - I had all the calculations on a spreadsheet and hoped to do it myself, but the filing process seemed too convoluted requiring software which I'd need to purchase. So in the end I searched for an accountant to do it for me. Because I am still in the process of filing I'd prefer not to name them yet, but once completed would be more than happy to recommend. They have all 5-star reviews on Trustpilot with only one single 4-star review and that person was happy too. I provided the house value estimate for 6th April 2015 from my own records (Zoopla) and my agent thought it was reasonable and provided a headed letter stating such. The accountant seemed to obtain an estimate from elsewhere but agreed with mine as it was within his parameters. Obviously the higher the estimate the better, if using the rebase method. GIA = general investment account. Within a GIA you are exposed to all types of taxation treatment on all investments held. Be aware of ERI (excess reportable income) and you want funds which do 'UK reporting' and only invest in income generating and distributing products, rather than accumulation funds. This will make calculating taxes for year-end far easier. As you likely already know, ISAs and SIPPs have limitations upon how much can be added per year. In the case of an expat (non-resident landlord) ISA contributions are zero, and SIPP contributions are a maximum of £2,880 per year, with a further £720 tax relief added. Rental income is considered unearned income and therefore not included within pension contribution calculations. Of course, maintaining a trusted UK address can be very useful. My purchasers were first-time buyers with finance in place, presumably assisted via the bank of Mum & Dad, but that I am guessing. I finally received the proceeds at the end of June 2025, so it took quite a long time from first going to market. The first quarter of 2025 was inundated with buyers attempting to complete before the stamp duty deadline so I believe that added to the delays, plus my finicky buyers and their PITA solicitor. Some things were frustrating to deal with or pay for, such as clearing the loft or shed etc., paying for a contractor to perform such tasks which you could have done yourself quite easily. At the beginning of my rental journey back in 2012 I just did it myself, with help from online research. The agent was local and knew the area well. Same agent also marketed the house for me as we'd already established a good relationship over all those years and they gave me a good price with the selling fees. Being a landlord and selling a property is painful at the best of times, add to that doing it all remotely from 6,000 miles away just adds to the frustration. One which I am happy never to repeat, but once done being freed from the burden of being an overseas landlord and all the concerns associated is immeasurable, in my opinion. Replacing such a large illiquid asset and transforming it into investments which can be bought and sold at the touch of a button in seconds already feels wonderful. The timing could've been better (just after Trump held up his tariff board back in April), but I don't want to complain.

Not true. A re-entry permit is optional. As well as obtaining at immigration offices at any time, one can also be obtained at the airport prior to departure, if necessary.

I prefer to never offer advice regarding finances or investing as everyone's circumstances are different. All I can do is offer what I have done. I bought my house in 2001 and lived in it until retiring in 2012 at 49yo. I then left the UK and rented the house. 3 sets of tenants throughout and the last were the best, although none were bad. I consider myself fortunate as you do read some horror stories. I did the whole renting process using an estate agent which cost 12% of income per year and the house spent little time empty between tenants. The agent dealt with all necessary contractors and tenant checks. I'd also acquired a NRL1 letter from HMRC which allowed my rent to be received tax free from my agent. As an expat my income was supplemented from time to time from funds from my ISA until the mortgage was paid off in 2018. I'm currently around 4 years away from UK state pension age and have already topped-up my NICs remotely via HMRC's website, so expect close the maximum, although I did contract out of SERPS in the 80's so yet to determine the precise amount when it finally comes. I do intend to take it immediately, as if deferred will take close to 17 years until break-even. Back to the property .. More than ever since Rachel Reeves' Autumn budget last year I wanted to sell. I was stunned she did not raise the higher rate of CGT from 24% back to 28%, instead she raised investment CGT in line. With the gradual decline of positives being a landlord and the looming Renters' Rights Bill made this a no-brainer for me. I wanted out. Around October last year my tenants were formally given 6 months notice to vacate (only two were required, but they were great tenants). Then, during the first week of 2025 my house went on the market. It has now sold and the proceeds received. I'm now dealing with NRCGT and the filing, which requires software to be purchased. I employed the services of an ex-HMRC CGT expert instead. I am halfway through the 60-day filing requirement period and it is still not complete, but no issues are foreseen. The rebasing method of calculating the NRCGT is vastly more preferable to the apportionment method in my case, but this required a verified property value estimate for the date of 6th April 2015 as the bulk of the gains occurred prior to 2015. Following 2015 the gain is primarily inflation, for which you/we are taxed. Now I am no longer an overseas landlord I feel immensely relieved to be out. Once the NRCGT filing is complete I will feel even more relaxed than I have in years. The funds will be drip-fed chunks at a time into my GIA where I can quite easily exceed my rental income via safe(ish) investments with no water leaks, dripping taps or heating issues. Around 50/50 between equity and bond/debt style investments which will take my overall investments to around 80/20. My rent-to-value percentage was just below 4%. Am I content and happy to finally be out? - Damn right! Just to add: - I have lived in Thailand since 2012 and the sale of the house was all done remotely via email and an identity app on the phone. Just one peice of paper witnessed and posted, the TR1.

^^ Two.