What is Our 12 Week Weight Loss Program

A structured, sustainable approach to fat loss — without restriction, extremes, or burnout.

This 12-week program is designed for people who want to lose weight, feel better in their body, and build habits that last — not just for 12 weeks, but for life.

Rather than relying on rigid diets or endless calorie counting, this program teaches you how to eat, move, and live in a way that supports fat loss naturally, while improving energy, confidence, and consistency.

This program is ideal if you:

  • Have tried diets before but struggle to maintain results

  • Feel overwhelmed by conflicting nutrition advice

  • Want structure without obsession or restriction

  • Are busy, working, and need something realistic

  • Want weight loss that supports health, not fights it

  • If you’re ready for a smarter, more sustainable approach — this program was built for you.

How the Program Works

Your 12-week journey is delivered in two clear phases, each with a distinct purpose.

Phase 1 (Weeks 1–6): Nutrition Foundations & Behavioural Awareness

This phase focuses on stabilising hunger, improving energy, and building momentum — without overwhelm.

We start simple → build awareness → add structure → develop consistency.

You’ll learn:

  • How to eat whole foods that support appetite control

  • How to estimate portions confidently

  • How to use structure without relying on calorie tracking

  • How to navigate social situations and real-world eating

The goal is confidence, not perfection.

Phase 2 (Weeks 7–12): Mindset, Lifestyle & Long-Term Habits

This phase focuses on keeping the weight off.

Here, we shift from “trying to lose weight” to becoming the person who naturally maintains healthy habits.

You’ll work on:

  • Mindset and identity-based habit change

  • Environmental design to make healthy choices easier

  • Exercise for fat loss, energy, and longevity

  • Stress, sleep, and appetite regulation

  • Habit stacking and automatic routines

  • Your long-term maintenance strategy

This is where weight loss becomes sustainable — not effortful.

Weekly Breakdown Overview

Weeks 1–2: Awareness Without Restriction

  • Whole-food reset

  • Protein at every meal

  • Hydration and digestion support

  • Short-term calorie awareness for education only

  • Learn portion sizes without dependency

Weeks 3–6: Precision Without Obsession

  • Structured meal plans without calorie counting

  • Food weighing for accuracy (not forever)

  • Weekly refinements to protein, carbs, fibre, and supplements

  • Transition to your preferred long-term approach

Weeks 7–9: Identity, Environment & Exercise

  • Shift identity and self-talk

  • Remove environmental friction

  • Introduce resistance training, Zone 2 cardio, and daily movement

  • Build a routine that fits your lifestyle

Weeks 10–12: Regulation, Habits & Maintenance

  • Stress and sleep optimisation

  • Appetite regulation

  • Habit stacking systems

  • Long-term nutrition and movement strategy

  • Clear plan for the next 3–6 months

What’s Included

  • Personalised nutrition plan (no extreme dieting)

  • Structured progression across 12 weeks

  • Exercise guidance to support fat loss and energy

  • Behaviour and mindset coaching

  • Habit-building systems for long-term success

  • Ongoing support and accountability

  • A clear maintenance plan beyond the program

What is involved?

Personalised Nutrition & Supplementation Plan

Custom nutrition plan created from your microbiome results focuses on foods that support gut healing, balance, and optimise metabolic function.

Tailored supplementation recommendations based on advanced testing (such as blood, hormone, or nutrient status) to support gut health, immunity, and overall vitality.

Ongoing adjustments to ensure maximum results, addressing any changes in health markers or lifestyle.

Exercise Prescription for Gut & Performance Health

Personalised exercise programming aimed at improving gut motility, digestion, and overall physical well-being.

Focus on exercise strategies that promote gut-friendly movements, improve metabolic function, and optimise recovery from physical exertion.

Regular check-ins and adjustments to your plan based on progress, recovery, and health goals.

Stress Management & Emotional Resilience Coaching

Expert stress management techniques to lower cortisol and support healthy gut-brain communication.

Mindset coaching to develop emotional resilience, improving your mental and physical response to stressors, both in life and at work.

Tools and strategies to incorporate into your daily routine, ensuring your mind and body recover from stress while promoting long-term vitality.

Ongoing Coaching & Support

Weekly 1-on-1 coaching calls and regular check-ins to review progress, address challenges, and fine-tune the program to your evolving needs.

Full access to a dedicated support system through email or a custom app, ensuring constant guidance and accountability.

Direct communication with your coach, who acts as your partner in optimising health through the entire program.


Start Your Gut Healing Journey – Download Your Free Guide

Get Your Free 21-Day Gut Reset Plan eBook

Ready to get started?