The Eat Well—Be Well Program 

Eat Well—Be Well Program:  Week-by-week topics covered 

Eat Well–Be Well is a 12-week healthy, holistic weight loss journey tailored to your specific needs. It helps you create a new relationship with food with 14 x 50-minute sessions, all designed to help you succeed.

I weave together three powerful therapies to help you.

  • EFT Tapping Therapy  – to release emotional eating, cravings, stress responses.
  • Naturopathic Nutrition – how to eat well and understand how to nutritionally balance your meals.
  • Life Coaching – to help you succeed and get past all former barriers.

During the Eat Well–Be Well program, I’ll analyse several three-day food diaries and provide feedback to help you balance your nutritional needs.

By the end of the program, you’ll understand how your body stores and burns energy (as fat), discover how to lose it and avoid regaining it — all without dieting or deprivation — and learn to enjoy small treats without them leading to bingeing.

The Eat Well - Be Well Learning Journey

Each session is followed by detailed notes. Here’s a week-by-week outline of the key topics for each week.

FIRST WEEK

  • DO NOTHING – apart from observe and learn.
  • Each day, collect 3 labels from food and drinks consumed. Find out what is really in your food.
  • Purchase a new journal. Additionally, if you don’t have these already, purchase digital bathroom scales with Bluetooth and a digital kitchen scale.

SECOND WEEK – DAY ONE OF THE BODY CLEANSE

  • Celebrate your first day on the Body Cleanse
  • Learn the basics of digestion, the role of blood sugar levels and the importance of staying fully hydrated
  • An introduction to EFT Tapping

DAY FOUR OF THE BODY CLEANSE – QUICK CHECK-IN

  • Supporting you during the toughest stage of the Body Cleanse
  • Create your first personalised EFT recipe
  • Try out new foods and recipes

WEEK THREE

  • Help your microbiome thrive during the Body Cleanse
  • Track your sleep patterns for a week
  • Consider having a hydrotherapy treatment to boost results

WEEK FOUR

  • Going into the final week of the Body Cleanse
  • Notice and celebrate the changes happening in your body
  • Set protein goals and track daily intake

WEEK FIVE

  • Begin wheat and dairy tests and begin to use the Food Pyramid
  • Enjoy your first sweet or alcoholic treat
  • Set an exercise or movement goal

WEEK SIX

  • Learn how to stabilise blood sugar levels
  • Go deeper into emotional sabotage with EFT
  • Learn the 90:10 and 80:20 ratios for enjoying small treats without guilt

WEEK SEVEN

  • Discover which fats heal and which fats lead to weight gain and harm
  • Balance high-protein meals without overloading on fats
  • Focus on eating healthy—and delicious—recipes

WEEK EIGHT

  • Understand calories
  • Review your exercise regime

WEEK NINE

  • Explore how the brain affects weight loss, especially the limbic brain
  • Use EFT to release old habits and unhelpful learned behaviours

WEEK TEN

  • Learn how to balance hormones with diet, rest and sleep
  • Understand how poor sleep tilts hunger and satiety hormones off balance
  • If needed, revisit the sleep diary and or potentially try Maitake or Reishi mushroom essences for support

WEEK ELEVEN

  • Experiment with smaller plates, bowls and glasses to shift perception of portion sizes
  • Explore how senses (sight, smell, taste) influence eating
  • Use EFT to zap any gremlins which make you want to rebel or create anxiety for this new way of being
  • Go solo for two weeks

LAST SESSION

  • Review of the past two weeks of going solo and everything we have covered
  • Learn how to maintain healthy weight loss or, if you have reached your goal, how to stay on track.
  • Fully embrace the new, confident you

At the end of your Eat Well–Be Well program, you’ll have the knowledge, skills and mindset to reach and maintain your healthy weight without ever having to diet again.

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