Personalised nutrition and body composition expertise for life after 40.
Looking for more than just nutrition advice?
The 10-weeks to Better Health program combines personalised nutrition, accountability and habit change to transform your health.
Whether your goal is weight loss, healthy aging, menopause support, improving cholesterol, managing prediabetes or better overall health, this structured program is designed to help you create habits that last.
The framework.
Most people know what they should be doing.
The challenge is doing it consistently.
That's why the 10-weeks to Better Health program focuses on creating sustainable habits through personalised support, simple rules and regular accountability.
The goal isn't a quick fix. The goal is to create a healthier lifestyle that continues long after the 10 weeks have finished.
10 weeks
The program runs for 70 days, giving you time to build habits and establish a new routine.
10 rules
We agree on 10 simple rules tailored to your goals, health concerns and lifestyle.
10 checkins
Regular accountability keeps you focused, motivated and on track throughout the program.
Who is it for
This program can be adapted for a range of health goals including:
✓ Weight & Body Composition
✓ Healthy Ageing & Brain Health
✓ Cholesterol & Prediabetes
✓ Menopause & Midlife Women's Health
✓ Men's Health
✓ Down Syndrome Nutrition
Every participant receives a personalised version of the program tailored to their individual goals and circumstances.
Program overview
What? A structured program where you follow 10 rules for 10 weeks to kickstart changes that become habits for life.
Who? For anyone who wants a to get their health back on track - whether that is losing weight, reversing prediabetes, lowering cholesterol or increasing energy.
Where? Available globally online or in-person in Sydney, Australia.
Why? Because it takes an average of 66 times of doing something before it becomes a habit; this 70-day program ensures your new lifestyle sticks.
What's included?
Initial Consultations
An 30-minute and 60-minute consultation to understand your health, goals and lifestyle and personalise your program.
Personalised Program Design
Your own set of 10 personalised rules designed around your goals and circumstances.
Regular Accountability
Structured check-ins throughout the program to help keep you focused and motivated.
Tracking Tools
Simple tracking systems that help you monitor your progress and remain accountable.
Resources & Support
Recipes, resources and guidance to support long-term success.
Video testimonials.
Lucy & Tim did it together
Client success story
"I’ve learnt how to eat well while still going out for dinners, travelling, and enjoying myself. I loved the 10-week program so much I immediately signed up for a second one!"— Lara F., 29
The Challenge
Lara wanted to tone up, build lean muscle, and feel more confident in her body. Her biggest hesitation? She was terrified of going on a restrictive diet that would ruin her social life, force her to miss out on dinners with friends, or fall apart the moment she travelled.
The Approach
Instead of handing down a rigid meal plan, we co-designed a flexible "10 Rules" framework built around her real life:
-
Tailored Principles: Built realistic habits that fit her work, travel, and dining-out schedule.
-
Practical Education: Taught her the science behind nutrition so she understood why choices mattered, eliminating the "all-or-nothing" diet mindset.
-
Flexible Accountability: Focused on consistency over perfection, giving her tools to handle busy weeks without falling off track.
The Results
-
Body Composition: Successfully toned up and built visible lean muscle.
-
Lifestyle Integration: Maintained her results while regularly eating out, drinking, and travelling.
-
Mindset & Longevity: Built a healthy, confident relationship with food—and loved the experience so much she signed up for an additional 8-week program!
"The education was so helpful because I actually understood the why behind what I was doing. If you want results without giving up your social life, do it!" — 10/10 Rating
What clients say.
Real people. Real results. Real change.
Frequently asked questions.
Where are consultations held? Consultations are held in Sydney CBD (near Circular Quay), Rose Bay or online. Ideally, if possible, the first session should be in person. After this sessions may be online or by phone depending on your needs. My preference is face to face sessions because, in my experience, these achieve better outcomes.
Do you offer online consultations? Yes. Ideally, where possible, sessions are in person. Online and phone sessions are available if these are most suitable.
Should I share my most recent GP blood tests or health tests? Yes, these are very useful. Please share any recent health tests before your first session.
What do I need to do before my first consultation? Before your first session I ask you to complete two online forms: one is a health questionnaire and one is Terms and Conditions. Sharing your most recent GP blood tests is a huge help to getting a baseline understanding of your health.
When and how do I pay? Payment is usually made after your consultation, by bank transfer or online payment (via Stripe).
What if I have questions after my consultation? Questions between sessions are welcomed using the Chat function in my online Practice Better booking system.
Can I reschedule my consultation? Yes, with 24 hours notice, otherwise the session with be forfeited and charged in full. Rescheduling and cancelling is sometimes inevitable and I will always do my best to accommodate this, but please respect my time and give as much advance notice as possible.
Will I need supplements? I will prioritise food, however there will be certain specific situations where I recommend supplements.
How many sessions will I need? This entirely depends on you - your goals, health history and the amount of support you need. Many people only need 2-3 sessions. Others prefer regular checkins to stay accountable and ask questions.
Are health fund rebates available? There are a few health funds that provide rebates for nutrition sessions. The current list can be found here. You should contact your health fund to find out if nutrition services are covered by your fund and plan.
What are the optional ongoing support options? Many clients find ongoing support helps turn knowledge into lasting habits. Whether you're looking for occasional check-ins or more structured accountability, support can be tailored to your needs.
Ready to take the next step?
Book a complimentary 15-minute chat to discuss your goals and whether I may be able to help.
0487 660 161
