The 10-week diet and lifestyle program is designed to help you make practical, sustainable changes to your everyday eating and lifestyle habits.

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The concept is simple: develop 10 personalised rules that support your individual health goals, then follow them consistently for 10 weeks.

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Rather than following a restrictive diet or making multiple changes at once, the program focuses on simple, sensible and achievable behaviours that can make a meaningful difference to your health over time.

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Whether your goal is to improve your eating habits, increase your energy, support better digestion, improve body composition or simply feel healthier, your 10 rules will be tailored to your individual needs and priorities.

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The philosophy behind the program

Good nutrition doesn't need to be complicated.

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There is no shortage of diets, nutrition advice and weight-loss strategies, many of which focus on restriction, short-term results or complicated rules.

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This program takes a different approach.

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It is grounded in the principles of habit change and focuses on the everyday behaviours that support good health. The aim is to identify the changes that will have the greatest impact on your health and establish a routine that you can maintain.

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The program is not about being perfect or following a rigid meal plan. It is about understanding what you need to do, developing realistic strategies and becoming more consistent.

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What results can I expect?

Your results will depend on your individual goals, starting point and consistency throughout the program.

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For some people, the focus is improving the quality and consistency of their eating habits. For others, it may be improving energy levels, digestion, body composition or weight management.

In previous participants who have completed the program, we have observed an average weight reduction of 5.4% over 10 weeks, with most participants losing approximately 3kg of fat mass. These results include people who were not focused on weight loss.  

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You can choose to measure body composition using DEXA scans at the beginning and end of the program, allowing us to assess changes in fat mass and muscle mass rather than relying solely on changes in body weight. Alternatively you can use much simpler health tests to measure success (e.g. waist circumference).  

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Individual outcomes vary on the program. Weight loss is not the primary objective for everyone, and the program is designed to support a broader range of health goals.

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How does the program work?

 

1. Develop your personalised 10 rules

The program begins with a 90-minute online Getting Started session in January as a group.

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During this session, we will cover:

• The key nutrition concepts underpinning the program.

• The principles of habit change and how they relate to nutrition and lifestyle.

• How to identify the behaviours most relevant to your health goals.

• How to develop your own 10 personalised rules.

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Your rules will be specific to your goals, lifestyle and individual circumstances.

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2. Put your rules into practice

From 1 February to 11 April, you will follow your 10 rules over the 10-week program.

Your responsibilities are straightforward:

• Follow your 10 personalised rules each day.

• Record your progress using a daily tracker, either physical or digital.

• Submit your completed tracker each Monday morning.

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The tracker provides a simple way to monitor your consistency and maintain accountability throughout the program.

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3. Access additional support and accountability

The group format provides an opportunity to connect with others completing the program.

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Optional weekly group check-ins will be available, providing time to discuss progress, ask questions, share experiences and work through challenges.

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These sessions are optional, but can be a useful way to maintain motivation and consistency.

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Who is the program suitable for?

The program is suitable for people who want to take a more structured and consistent approach to their health.

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You might be:

• Looking to improve your everyday eating habits.

• Wanting to establish a more consistent approach to nutrition.

• Interested in improving your energy and general wellbeing.

• Looking to improve your body composition.

• Wanting to lose weight through sustainable lifestyle changes.

• Someone who has previously completed the program and would benefit from renewed focus and accountability.

 

You don't need to have a specific weight-loss goal to participate. The 10 rules are personalised to what you want to achieve.

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Program details

Program investment: $260 per person

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Your enrolment includes:

• A 90-minute online Getting Started session, or access to the recording.

• Nutrition education and program resources.

• Guidance to develop your personalised 10 rules.

• Daily tracking system.

• Weekly accountability through tracker submissions.

• Optional weekly group check-ins.

• Online Closing Session.

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Important dates

Getting Started session. Attend one of the following online sessions:

• Tuesday 19 January 2027 at 12:30pm.

• Thursday 28 January 2027 at 7:00pm.

If you cannot attend either session, you can access the recording and complete the introductory material independently.

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• Program dates: 1 February – 11 April 2027.

• Optional group check-ins: Wednesdays at midday, with additional times to be confirmed.

• Closing Session: Thursday 29 April 2027 at 7:00pm.

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Frequently asked questions

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Do I need to attend the Getting Started session?

You will need to complete the introductory session to understand the nutrition principles and develop your personalised rules. If you cannot attend either scheduled session, you can watch the recording independently.

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Do I have to follow a specific diet or meal plan?

No. There is no prescribed meal plan. Your 10 rules will be developed around your individual health goals and will focus on practical nutrition and lifestyle behaviours.

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Is weight loss the main focus?

No. Weight loss is one possible outcome, but the program has a broader health focus. Your rules will be designed around your own priorities, which may include improving eating habits, energy, digestion, body composition or general wellbeing.

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Do I have to attend the weekly group check-ins?

No. These are optional. Your main commitments are following your 10 rules, tracking your progress and submitting your tracker each Monday.

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Can I participate if I have completed the program before?

Absolutely. The group format is a good opportunity for previous participants to revisit their habits, establish new goals and benefit from additional accountability.

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Ready to get started?

The 10-week program provides a practical framework to help you make meaningful changes to your diet and lifestyle.

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Ten personalised rules. Ten weeks of consistent effort. A more structured approach to looking after your health.

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Program investment: $260