Get ready to begin a journey back to yourself - where ancient wisdom meets modern science, and feeling well finally stops being a mystery. WHOLESUM brings you the why behind your energy, your gut and your blood sugar, and a 21 DAY RESET to kick start your journey back to wellness.
The WHOLESUM 21 DAY RESET is more than a book - it’s a guided 29 day experience designed to help you understand the foundations of your health, prepare your body and environment for change, and then put the WHOLESUM approach into practice through the RESET - 3 powerful weeks of Remove, Rebuild and Reset. With education, practical guidance, live Q&A, community support and a personalised before-and-after assessment, you’ll learn not just what to do, but why it matters - giving you the knowledge and tools to make healthier choices that last.
Also a place to capture your own data - your Body Stats, reflections, the shifts in energy, sleep and mood along the way, these observations become the evidence of your transformation, and what your body is truly capable of.
Along the way you’ll find real food, real science, and a rhythm your body has been waiting to return to.
WHOLESUM is more than a program - it’s a foundation, to return to over the years.
UNDERSTAND YOUR BODY - TRANSFORM YOUR HEALTH
A good life is the sum of its parts
EXPAND ALL DETAILS ALL
DAY 1 | WELCOME TO WHOLESUM: THE WHY BEHIND THE RESET
LIVE EDUCATION | 7:30-8:30 PM
Welcome to the very first WHOLESUM Founding Cohort!
Tonight we begin with the WHY behind the Reset - understanding your body, the interconnected foundations of health and what we are actually trying to change over the next 29 days.
We'll explore the WHOLESUM philosophy, how the Reset works and why understanding comes before transformation.
TODAY'S FOCUS
🌿 Understand the WHOLESUM approach
🧠 Learn the foundations behind the Reset
🔄 Understand REMOVE → REBUILD → RESET
🎯 Set your intention for the 29 days
YOUR ACTION:
Open your WHOLESUM 21 Day Reset book and write down one thing you most want to understand about your body.
COMMUNITY:
Introduce yourself and tell us where you're joining from.
BASELINE ASSESSMENT
Before we change anything, we begin by noticing.
Today you'll complete your WHOLESUM Health & Wellbeing Score and establish your personal starting point.
This isn't a test you can pass or fail. It's simply information - a snapshot of how you're experiencing your health today.
We will return to this after the 21 Day Reset and redo, so you have the record of your transformation.
YOUR ACTION:
Complete your baseline WHOLESUM assessment.
Then take a few minutes to notice:
How is your energy?
How is your digestion?
How is your sleep?
How are your cravings?
How do you feel around food?
How well do you understand your body?
IMPORTANT:
Don't try to improve anything yet.
Just notice.
RESOURCE:
[INSERT SCOREAPP BASELINE LINK]
LEARN:
Refer to the 21 DAY RESET chapters: PART 2 - Body Statistics & Functional Tests
LEARN + NOTICE
Your health isn't only shaped by what you eat.
Your body also responds to light, sleep, stress, movement and daily rhythms.
Today we'll begin thinking about your circadian rhythm - your body's internal clock - and how your everyday environment provides signals that influence sleep, energy and recovery.
TODAY'S ACTION:
☀️ Get outside into natural morning light.
🌙 Notice what time you naturally start feeling tired tonight.
📱 Consider putting your phone away a little earlier than usual.
REFLECT:
How does your energy change throughout the day?
LEARN:
LIVE PRACTICAL SESSION
LIVE EDUCATION | 7:30–8:30 PM
Knowledge is powerful, but preparation makes change possible.
Tonight we'll turn what you've learned into a practical plan - preparing your kitchen, shopping, meals, schedule and mindset so that you can begin the 21-Day Reset feeling organised, confident and ready.
We'll cover:
Your kitchen
Shopping
Meal planning
Simple preparation
Using your Reset book
Work and family commitments
Social situations
Mindset
Common obstacles
How to make the Reset work in real life
YOUR ACTION:
Before the session, have a quick look through your kitchen and identify anything you need to buy, remove or prepare.
RESOURCE:
Refer to the Kitchen Reset and Shopping List pages in the 21 DAY RESET book.
BRING TO THE SESSION:
Your questions, your book and a willingness to keep things simple.
PRACTICAL PREPARATION
You don't need a perfect kitchen.
You need a kitchen that makes the good choice the easy choice.
Today we're preparing the environment that will support you through the Reset.
YOUR ACTION:
Use your Reset Shopping Guide and Reset Shopping List to make sure you have the basics:
🥩 Quality protein
🥦 Plenty of vegetables
🌱 Fibre-rich foods
🥑 Nourishing fats
🍳 Simple breakfast options
🥗 Easy lunch ingredients
🍲 Ingredients for reliable dinners
Then practice for the RESET by preparing one thing ahead for tomorrow.
REMEMBER:
Simple beats perfect.
DAY 6 | LIVE Q&A | 7:30-8:30 PM
Tonight is your opportunity to ask anything before we begin the 21-Day Reset.
Bring your questions about:
🍽️ Food
🛒 Shopping
🍳 Recipes
😋 Hunger and cravings
🥂 Social occasions
👨👩👧 Family life
📖 Using the book
🧠 Mindset
And remember:
You do not have to do this perfectly.
The purpose of the Reset is to learn.
PLAN + REFLECT
Tomorrow the 21 DAY RESET officially begins!
Today is about creating your personal plan. Use the Weekly Planner and the Daily Planner pages in the 21 DAY RESET book.
YOUR ACTION:
Print out the Weekly Planner and 7 Daily Planners from the RESET book, ready for your week ahead.
Look at the next seven days and mark down on your Weekly Planner:
When will you shop?
When will you prepare food?
What meals might be challenging?
What social events are coming up?
When will you move?
When will you prioritise sleep?
Then write one sentence:
“During this Reset, I want to…”
This isn't only a weight goal.
It's an intention for how you want to feel, think or live.
TOMORROW:
🔥 REMOVE begins!
DAY 1 | REMOVE: AWARENESS BEFORE PERFECTION
LIVE EDUCATION | 7:30-8:30 PM
THE RESET BEGINS
Today we begin.
REMOVE isn't about punishment or deprivation.
It's about creating enough space to notice what happens when some of the things that may be getting in the way are temporarily removed.
TODAY'S FOCUS:
🌿 Remove the inflammatory foods and inputs identified in your 21 DAY RESET book.
👀 Pay attention to how you feel.
📝 Notice hunger, energy, cravings and digestion.
TODAY'S QUESTION:
What are you noticing already?
MICRO-LEARNING
One of the foundations of WHOLESUM is understanding the relationship between:
Food → Glucose → Insulin → Energy
Blood glucose and insulin regulation can influence hunger, energy and cravings, which is why metabolic health is an important part of the WHOLESUM picture.
TODAY'S ACTION:
Read the Insulin Regulation, Cholesterol & Blood Lipids and Mitochondrial Health chapters in the 21 DAY RESET book.
Notice how you feel:
Before eating
Immediately after eating
Two to three hours later
You don't need to measure anything.
Simply pay attention.
REMEMBER:
Your body is giving you information.
NOTICE
Today we're paying particular attention to digestion.
Notice:
Bloating
Comfort after meals
Regularity
Hunger
Digestion
How your body feels after eating
TODAY'S ACTION:
Eat one meal slowly and without distraction.
Then notice how you feel afterwards.
COMMUNITY PROMPT:
Has anything shifted?
Better / Same / Different / Not sure yet
Remember: no change is also information.
LIVE EDUCATION | 7:30-8:30 PM
Tonight we'll explore one of the central WHOLESUM foundations:
Your gut.
We'll unpack:
What the gut actually does
The microbiome
The gut barrier
Fibre
Food and digestion
The relationship between gut health and inflammation
Why gut health belongs in a whole-body health conversation
Gut microbiome, gut barrier integrity and chronic inflammation are core elements of the WHOLESUM knowledge architecture.
BRING YOUR QUESTIONS.
MOVE WELL, LIVE WELL
Movement doesn't have to mean a gym session.
Today, simply move.
YOUR ACTION:
Take a 10–20 minute walk, ideally after a meal.
While you're walking, notice:
Your energy
Your mood
Your digestion
Your stress level
THOUGHT FOR TODAY:
Small actions repeated consistently can become powerful habits.
LIVE Q&A | 7:30-8:30PM
WEEK 1 REFLECTION: WHAT ARE YOU NOTICING?
You're almost one week into the Reset.
Pause.
What has become easier?
What has been harder?
Bring along your observations, reflections and questions from your first week - and queries about the week ahead.
RESET YOURSELF FOR WEEK 2
You've completed your first week.
Tomorrow we move into:
The focus shifts from removing inputs to actively nourishing and rebuilding your foundations.
TODAY'S ACTION:
Take 10 minutes to:
Review your week
Print out a Weekly Planner and 7 Daily Planners
Plan the week ahead using the Weekly Planner
Look at your meals
Restock your kitchen
ASK YOURSELF:
What worked well enough that I want to keep doing it?
Are any of my habits changing?
LIVE EDUCATION | 7:30–8:30 PM
Tonight we'll explore one of the central WHOLESUM foundations of health:
Your gut.
We'll unpack:
What the gut actually does
The microbiome
The gut barrier
Fibre
Food and digestion
The relationship between gut health and inflammation
Why gut health belongs in a whole-body health conversation
Gut microbiome, gut barrier integrity and chronic inflammation are core elements of the WHOLESUM knowledge architecture.
BRING YOUR QUESTIONS.
LEARN + EAT
Protein is one of the simplest ways to make a meal more nourishing and satisfying.
TODAY'S ACTION:
Look at each main meal today and ask:
“Where is my protein?”
Read through the Glossary of Medicinal Foods in the 21 DAY RESET book, with protein in mind.
Ideas include:
🥚 Eggs
🐟 Fish
🍗 Chicken
🥩 Meat
🫘 Legumes
🥛 Greek yoghurt
🌱 Other whole-food protein sources
Then notice how satisfied you feel.
LEARN + EAT
Your gut microbiome interacts with what you eat - and fibre-rich foods are an important part of that relationship.
TODAY'S CHALLENGE:
Add an extra serve of fibre-rich whole food today.
Think:
🥦 Vegetables
🌾 Grain-like seeds (see Glossary of Medicinal Foods in 21 DAY RESET book)
🥜 Nuts and seeds
🍓 Fruit
🫘 Legumes (after the Reset)
NOTICE:
How does your digestion respond?
PRACTICAL FOOD DAY
Today we're putting the principles together.
Build one meal around:
PROTEIN + VEGETABLES + FIBRE + NOURISHING FAT
Don't make it complicated.
YOUR ACTION:
Take a photo of your WHOLESUM plate and share it in the community.
No perfection required.
Real food. Real life.
COOK + SHARE
Today isn't about more information.
It's about enjoying food.
Choose one recipe from your WHOLESUM book and make it - MINDFULLY.
YOUR ACTION:
Cook it.
Eat it slowly.
Notice how satisfying it is.
Then share a photo or tell the community what you made.
REMEMBER:
Healthy food should be something you enjoy - not something you endure.
LIVE Q&A | 7:30-8:30 PM
Let's talk about real life.
Bring your questions about:
Hunger
Cravings
Meals
Family
Eating out
Weekends
Energy
Digestion
Staying motivated
THIS IS YOUR RESET CLINIC.
No question is too small.
REFLECT
Pause today.
Don't wait for your final assessment to tell you what you've already begun noticing.
Ask yourself:
Is anything different?
Maybe:
⚡ Energy
😴 Sleep
🌿 Digestion
🍬 Cravings
😊 Mood
🍽️ Confidence around food
🧠 Understanding your body
TODAY'S ACTION:
Write down three things you've noticed so far.
LIVE EDUCATION | 7:30-8:30 PM
This is the final phase.
The RESET isn't about finishing the 21 days and going back to your old life.
It's about asking:
What can I take with me?
We'll explore:
Habits
Behaviour change
Sleep
Movement
Stress
Food
Recovery
Your environment
Creating a sustainable “new normal”
WHOLESUM is designed around practical behaviour change rather than simply providing more health information.
LEARN + NOTICE
Sleep isn't simply “rest”.
It's part of the body's daily rhythm of recovery.
Today, pay attention to your evening routine.
YOUR ACTION:
Read the Sleep and Sunlight & Circadian Rhythm chapters in the 21 DAY RESET book. Note the chapters on Fertility, Perimenopause & Menopause and Mens' Health if applicable.
Choose one small change tonight:
🌙 Earlier bedtime
📵 Less screen time
☕ Earlier caffeine
🛏️ A calmer wind-down
🌅 Plan tomorrow's morning light
REFLECT:
How did you sleep?
Has you sleep improved since the beginning of the Reset?
MOVE
Muscle is an important part of the WHOLESUM picture of metabolic health.
Today isn't about a hard workout.
It's about using your body.
YOUR ACTION:
Read the Movement & Exercise, Mitochondrial Health chapters in the 21 DAY RESET book - and if applicable, the GLP-1 chapters.
Choose one:
🚶 Walk
🏋️ Strength session
🧘 Mobility
🚲 Cycle
🏊 Swim
🏠 Bodyweight movement
Then ask:
How does moving my body affect how I feel?
LEARN + REFLECT
Food isn't the only thing your body responds to.
Stress, sleep and your nervous system are part of the bigger physiological picture. Stress and autonomic nervous-system function are part of the WHOLESUM knowledge architecture.
TODAY'S ACTION:
Read the Stress & the Nervous System, Connection and Spiritual Health chapters in the 21 DAY RESET book.
Take five quiet minutes.
No phone.
No task.
Just breathe and notice how your body feels.
ASK YOURSELF:
What helps me feel safe, calm and restored?
PRACTICAL GUIDE
A healthy life cannot depend on perfect conditions.
There will be:
🍷 Meals out
👨👩👧 Family weekends
✈️ Travel
💼 Busy workdays
🎂 Celebrations
😴 Bad nights
😰 Stressful days
The goal isn't perfection.
It's having a foundation you can return to.
ACTION:
Read the Alcohol chapter in the 21 DAY RESET book.
TODAY'S CHALLENGE:
Think of one situation that normally disrupts your healthy habits.
What could you do differently next time?
We're almost there!
This is partly Q&A, partly reflection and partly preparation for completion. Tonight we'll reflect on the journey and answer your final questions.
We'll talk about:
What you've noticed
What you've learned
What has been difficult
What has become easier
What you want to continue
What “healthy” looks like for you now
What do I want to change next?
COME READY TO SHARE.
REFLECT + INTEGRATE
You have reached Day 21!
But this isn't the end.
Today is about deciding which parts of the Reset belong in your everyday life.
YOUR ACTION:
Read the REST OF THE WHOLE - The Rest of Your Life page in the 21 DAY RESET book.
Choose three WHOLESUM habits you want to carry forward.
They might be:
🥗 A way of eating
🚶 A movement habit
🌙 A sleep routine
🧠 A stress practice
🛒 A shopping habit
🍳 A breakfast ritual
💧 A hydration habit
Write them down.
These are your foundations going forward.
LIVE SESSEION - FINAL ASSESSMENT & CELEBRATION! | 7:30-8.30 PM
Today we close the first WHOLESUM Founding Cohort.
Take a moment to acknowledge what you've done.
Then complete your WHOLESUM Health & Wellbeing Score again.
BEFORE → RESET → AFTER
This isn't about proving that the Reset “worked”.
It's about seeing what you experienced, what you learned and what may have changed.
How do you feel?
What has changed? You body, your mindset, your habits? Your energy, mood, sleep, stress patterns?
🔬 Complete your post-Reset Score
📝 Complete your Reset Review
💭 Reflect on your biggest learning
🌿 Choose what you want to carry forward
🤍 Share your experience with the Founding Cohort
FINAL QUESTIONS:
What do you understand about your body now that you didn't understand 29 days ago?
How have you transformed?
You are part of the very first WHOLESUM Founding Cohort.
Understand your body. Transform your health.
YOUR 29-DAY JOURNEY STARTS HERE
WHOLESUM 21 DAY RESET
Founding Cohort | Spring 2026
1–29 September 2026
A guided 29 day WHOLESUM experience designed to help you understand the foundations of your health, prepare for change and then put the WHOLESUM approach into practice.
You won't simply be handed a book and left to work it out yourself.
You'll be guided through 7 days of learning and preparation, followed by the 21 Day Reset, with live education, Q&A, community support and before-and-after assessment.
1-7 September - UNDERSTAND & PREPARE
Learn the science behind the Reset, understand your body and physiology, prepare your kitchen and environment, and get your mindset and plan in place.
8-29 September - THE 21 DAY RESET
Work through the WHOLESUM REMOVE → REBUILD → RESET program with the support of the Founding Cohort community.
This is the first WHOLESUM 21 DAY RESET experience.
Places are limited to 100 Founding Cohort participants, giving us the opportunity to learn together, build the community and shape what WHOLESUM becomes next.
Enrolments open 17 August 2026
The 28 Day Experience begins 1 September 2026
JOIN THE WHOLESUM FOUNDING COHORT
Please register before 31 Aug 2026
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