This section prepares you for success before the core content begins. You’ll learn how the course works, what to expect from the weekly structure, and complete a few simple onboarding steps so you’re ready to hit the ground running in Week 0.

This section gives you the tools to stay consistent when life throws challenges your way. You’ll learn how to navigate illness, holidays, setbacks, plateaus, or periods of drift, and how to adjust your intake and activity without losing momentum.  You’ll have access to two lessons right away, and the other two about halfway through the course.

This chapter gets you ready for your first On-Protocol week. You’ll learn the core habits that form the foundation of the course, understand how to meet your protein needs, and begin putting structures in place to make Week 1 smoother and more effective.

Your first On-Protocol week begins here. You’ll put the foundational habits into practice while learning why Maintenance weeks matter just as much as deficit weeks. You’ll also get the guidance you need to prepare for your first successful week of Maintenance.

This chapter introduces your first Maintenance week and the mindset tools essential for long-term success. You’ll learn how to stabilise your intake, build energy flux through movement, and develop stronger awareness around habits, motivation, and willpower.

You return to an On-Protocol week while learning the “Eat More Slowly” core habit. This chapter helps you improve awareness and satisfaction during meals, reduce overeating, and deepen your understanding of how mindful eating supports long-term progress.

In this Maintenance week, you’ll continue increasing your intake while learning how beverage choices impact appetite, energy, and fat loss. You’ll explore practical swaps and guidelines that support better hydration and more balanced nutrition.

Another On-Protocol week, paired with the continuation of “Choose Better Beverages.” This chapter reinforces the impact of liquid calories and helps you refine beverage habits so they support both your deficit weeks and your long-term results.

This Maintenance chapter focuses on reinforcing your protein target. You’ll learn how protein supports appetite control, metabolism, and body composition, and you’ll practise adjusting intake while building consistency in your Maintenance eating.

In this On-Protocol week, you’ll solidify your understanding of protein before moving into “Choose Carbs Wisely,” where you’ll learn how different carbohydrate sources influence hunger, energy, and long-term dietary balance.

This Maintenance chapter helps you continue practising balanced carbohydrate intake while adjusting portions based on daily weigh-ins. You’ll learn how to include a wide range of starches and fruit in ways that support your goals rather than derail them.

You’ll take another deep dive into carbohydrate awareness while returning to an On-Protocol week. This chapter clarifies how carbs fit into the deficit structure and helps you build better long-term judgement around portion size and food selection.

This chapter continues your work on carbohydrate awareness before introducing the “Eat Healthy Fats” habit. You’ll learn the role fats play in health, satiety, and Maintenance eating, and how to portion them without slowing your progress.

Your final On-Protocol week. You’ll reinforce the principles of “Eat Healthy Fats” while practising the discipline and consistency that help you finish the deficit phase strong. This chapter ties together everything you’ve learned about managing intake during focused fat-loss weeks.

In your final Maintenance week, you’ll refine your intake, reflect on what you’ve learned, and explore how to transition out of the course with confidence. This chapter focuses on personalisation, long-term planning, and understanding how to maintain your progress for life.