Bio Body is a structured weight management coaching programme that has been supporting New Zealanders since 2004. It is not a supplement brand or a diet product — it is a complete programme built around daily coaching, structured nutrition, behavioural tools, and twenty years of client experience.

Every Bio Body programme combines a structured eating protocol with comprehensive WhatsApp coaching, daily programme support resources, food guides, recipe books, and behavioural tools — all developed here in New Zealand for New Zealand clients. The programme is designed to be followed with support, not alone.

We offer four programme options to suit different goals, lifestyles, and levels of commitment:

• 13-Day Programme — A focused starting point. Ideal if you have never done a Bio Body programme before, want to experience the structure, and see how your body responds without a long commitment.
• 26-Day Programme — A balanced approach for those ready for a more sustained period of structured eating and coaching.
• 40-Day Programme — The most extended and comprehensive Bio Body programme, designed for those who want the deepest level of structure and the longest coaching engagement.
• Living Light 5:2 — A sustainable weekly rhythm for long-term maintenance after completing a programme round.

If you are unsure which is right for you, contact us. We have been doing this for twenty years and will help you choose the most suitable starting point for your situation.

Every Bio Body programme moves through three distinct phases, each with its own coaching focus and daily support resources:

• Loading Phase (Days 1–2): You eat freely and generously from high-fat, calorie-dense foods. This is a preparation phase — not a treat. Daily coaching begins from Day 1.
• Structured Eating Phase: A low-calorie protocol following the precise Bio Body food list. Daily coaching slides, WhatsApp check-ins, and specialist support modules keep you on track throughout.
• Consolidation Phase: A structured food reintroduction period that follows the structured eating phase. This phase is where your new routines are established and your progress is locked in. Coaching continues throughout.

The length of the structured eating and consolidation phases depends on which programme you choose. The coaching and support structure is the same across all programmes.

Yes. Multiple rounds are common. After completing a programme and its full consolidation phase, you can begin another round. Many clients complete two or three rounds over time, then transition to the Living Light 5:2 rhythm for ongoing maintenance.

The minimum gap between rounds is the full consolidation period — this is not optional. Completing consolidation properly is what allows the programme to hold its results over time.

The difference is the depth of support. Most weight management products give you something to take and leave you to figure out the rest. Bio Body is built around the coaching experience — daily WhatsApp support, structured daily slides for every phase, specialist modules for common challenges, behavioural tools, recipe resources, and a framework refined over twenty years of working with real New Zealand clients.

The programme has been developed and refined here in New Zealand, for New Zealand clients. That context matters — the food guides, the coaching approach, and the support system all reflect twenty years of working with people in this country.

Every Bio Body programme includes:

• The Bio Body homeopathic support formulations appropriate for your programme length
• Comprehensive daily WhatsApp coaching support throughout every phase
• Daily programme support slides for Loading, Structured Eating, and Consolidation phases
• Complete food guides and approved food lists for every phase
• VLCD recipe book and consolidation recipe book
• Biometric pulse test guide for use during consolidation
• Specialist support modules: First 72 Hours, Stall Support, Consolidation Weight Rise
• Access to the Bio Body Notion programme framework — a structured digital workspace with all resources in one place
• Behavioural and mindset tools refined over twenty years

None of this is an add-on. It is all included as standard in every programme.

If you complete the full consolidation phase, many clients find their progress holds well over time. The consolidation phase is specifically designed to help your body stabilise at its new weight before normal eating resumes.

If weight does creep back, the Living Light 5:2 rhythm is designed to address this. If more significant regain occurs, a 13-Day reset round is the most focused solution. Contact us — we will help you work out the right approach.

Once you have purchased your programme, you will receive a welcome message via WhatsApp with your programme start instructions. From that point, you can message us at any time with questions, concerns, or check-ins — and we will respond.

We also send proactive coaching messages at key points in your programme — particularly during the first 72 hours of the structured eating phase, during any stalls, and at the transition into consolidation. You are never navigating the programme alone. This is not automated messaging — it is real coaching from people who have supported New Zealand clients through this programme for twenty years.

Every day of every programme phase has a dedicated coaching slide with a key message, body content, and four anchor phrases designed to keep you focused and motivated. They are written specifically for where you are in the programme on that day — not generic motivational content.

The slides are designed to be clearly readable on a mobile phone screen and are accessible through the Programme Support page, organised by programme and phase.

The Bio Body Notion framework is a structured digital workspace that brings all your programme content together in one place — daily slides, checklists, food guides, recipe books, tracking tools, and specialist support modules. It is designed to make the programme easy to navigate from your phone or computer.

Access is provided via the Programme Support page after purchase. You do not need a Notion account to view the content, though creating a free account allows you to save notes and customise your workspace.

Three specialist coaching modules are included with every programme, covering the most common challenges clients face:

• First 72 Hours: Detailed guidance for the adjustment period at the start of the structured eating phase — what to expect, how to manage it, and how to set yourself up for a strong start.
• Stall Support: A step-by-step coaching module for when the scale stops moving. Covers the common causes of stalls, how to identify which applies to you, and exactly what to do.
• Consolidation Weight Rise: Guidance for managing unexpected scale rises during the consolidation phase, including the steak day protocol and food sensitivity identification.

These modules are available through the Programme Support page and via your WhatsApp coaching thread.

The biometric pulse test is a practical tool included with every Bio Body programme. During the consolidation phase, when you are reintroducing foods like dairy, nuts, or grains, the test helps you notice how your body responds to individual foods — particularly useful if you experience unexpected scale rises after reintroducing something new.

It is a simple at-home process using your resting pulse rate as a guide. It is one of the tools that sets Bio Body apart from generic programmes — it gives you a personalised, body-based way to navigate food reintroduction rather than following a one-size-fits-all list. The full guide is available through your Programme Support resources.

Contact us via WhatsApp immediately — do not struggle alone. In twenty years, the vast majority of cases where the programme feels difficult or progress has stalled can be traced to one of a small number of identifiable causes: an incomplete loading phase, an unexpected food sensitivity, a protocol variation that has crept in unnoticed, or simply needing more support at a particular point in the programme.

We will work through it with you systematically. This is what the coaching support is for — and it is available throughout your programme, not just at the start.

Loading is one of the most misunderstood parts of the programme — but it is an important preparation step. The two loading days are designed to prepare your body for the structured eating phase that follows and to make the transition into the low-calorie protocol significantly more manageable.

Clients who skip or under-eat during loading consistently find the first few days of the structured eating phase harder — more hunger, lower energy, and a more difficult adjustment. Loading is not optional and it is not a treat. It is a preparation step that your coaching team will guide you through from Day 1.

Focus on high-fat, calorie-dense foods: avocado, full-fat dairy (cheese, cream, butter), nuts and nut butters, eggs, fatty meats, oily fish, coconut cream, and dark chocolate. The goal is to eat generously from fat-rich sources.

Avoid loading primarily on sugar and processed carbohydrates — these are less effective as preparation foods and can make the transition into the structured eating phase harder. Your Day 1 coaching slide will walk you through the loading phase in detail.

The three most common loading mistakes are: loading primarily on sugar and carbohydrates rather than fat; under-eating because it feels wrong to eat freely; and not beginning your programme support resources on Day 1.

A secondary mistake is loading on alcohol. Alcohol is high in calories but does not serve the same preparation purpose as food — it is metabolised differently and will not prepare your body effectively for the structured eating phase that follows.

You should feel genuinely full — possibly uncomfortably so. If you feel satisfied but not overfull after two loading days, you may not have eaten enough. The goal is to feel as though you have been eating generously for two days, because you have.

Some clients feel slightly sluggish or heavy at the end of loading. This is normal and resolves within the first couple of days of the structured eating phase.

Yes, completely normal. Most clients gain 1–3 kg during the two loading days. This is a combination of food volume and water retention — it is not lasting weight gain and it typically resolves within the first few days of the structured eating phase.

Do not be alarmed by the scale during loading. Your structured eating phase starting weight is your post-loading weight, and the downward trend begins from Day 3.

The structured eating phase is the core of every Bio Body programme. It is a low-calorie protocol (500 calories per day) following the precise Bio Body food list, supported by daily coaching slides, WhatsApp check-ins, and specialist support modules.

The phase lasts 11 days (13-Day programme), 24 days (26-Day programme), or 38 days (40-Day programme). Every day has a dedicated coaching slide and you have direct WhatsApp access to your coaching team throughout.

Most clients experience some adjustment during the first few days. After this period, many clients find the structured eating phase more manageable than they expected — particularly when loading has been done properly and the coaching support is being used.

If you are experiencing significant ongoing hunger, contact us via WhatsApp. This is usually a sign that loading was insufficient or that a protocol adjustment would help — both of which your coaching team can work through with you.

Stalls of several days are a normal part of the process. Progress does not always move in a perfectly linear way, and a stall does not mean the programme has stopped working. It is a normal part of how the body responds to a structured low-calorie protocol.

Do not change the protocol during a stall. Stay the course. If a stall extends beyond 7 days, access the Specialist Stall Support module through your Programme Support page, or contact us via WhatsApp. We will work through it with you.

Light to moderate activity is fine — walking, yoga, gentle swimming. Avoid high-intensity training, heavy weights, or prolonged cardio during the structured eating phase. At 500 calories per day, your body does not have the fuel reserves for intense exercise, and pushing too hard can cause fatigue and discomfort.

If you are an athlete or have a physically demanding job, contact us before starting so we can discuss a suitable approach for your situation.

No. Alcohol is not permitted during the structured eating phase. It adds calories outside the protocol and can trigger hunger and cravings. Even small amounts can disrupt your progress for several days.

If you have a social event during this phase, sparkling water with a slice of citrus is a practical stand-in that keeps you on track without drawing attention.

Some energy adjustment in the first few days is normal as your body adapts to the structured protocol. Most clients find that energy settles within the first week. The First 72 Hours specialist module covers this in detail and is available through your Programme Support resources.

If low energy persists beyond Day 7, check your water intake (dehydration is a common cause) and contact us via WhatsApp. Persistent fatigue is something your coaching team can usually identify and address quickly.

Do not panic and do not try to compensate by eating less. Return to the protocol immediately at your next meal and continue as normal. One off-protocol meal is not the end of the programme.

If you notice a significant scale rise the following morning, contact us via WhatsApp. Your coaching team can advise on how to correct it and get you back on track.

Headaches in the first 2–3 days are common and are usually related to the transition away from sugar and processed carbohydrates, or to mild dehydration. Increase your water intake to at least 2.5–3 litres per day.

For most clients, headaches resolve by Day 3–4. If they persist beyond Day 5, contact us via WhatsApp.

A minimum of 2.5 litres per day is recommended, with 3 litres being ideal. Water supports the programme process, helps manage hunger, and reduces the likelihood of headaches and fatigue during the adjustment period.

Herbal teas, black coffee, and plain sparkling water all count toward your daily fluid intake.

Consolidation is the phase immediately following the structured eating phase where you gradually reintroduce foods while your body stabilises at its new weight. It is not optional — skipping or shortening consolidation is the most common reason clients find it difficult to hold their progress after the programme ends.

During consolidation you eat normally in terms of quantity, but avoid starch and sugar for the full consolidation period. This allows your body to settle at the new weight before those foods are reintroduced. Your coaching team continues to support you throughout this phase.

Consolidation duration matches the programme length: 10 days for the 13-Day programme, 23 days for the 26-Day programme, and 40 days for the 40-Day programme. These durations reflect the time needed for the body to stabilise at the new weight.

Do not shorten consolidation even if you feel ready to eat normally. The full period is important for holding your progress long-term.

During consolidation you can eat freely from: all proteins (meat, fish, eggs, poultry), all vegetables (except starchy ones like potato, kumara, corn), all dairy (full-fat cheese, butter, cream, yoghurt), all fruits (in moderation), nuts, seeds, and healthy fats.

Avoid: all starches (bread, pasta, rice, potato, kumara, corn, oats), all added sugars, and processed foods. One “steak day” per week is recommended as a routine reset tool throughout consolidation. Your consolidation coaching slides will guide you through this phase day by day.

A rise of up to 1 kg above your finishing weight is within the normal range and does not require action. If your weight rises more than 1 kg above your finishing weight, do a steak day on the same day you notice the rise.

Do not wait until the next day. The steak day protocol: skip breakfast and lunch, drink plenty of water, then eat a large steak in the evening with either one large raw apple or one large raw tomato. Weigh yourself the following morning — the rise should correct. The Consolidation Weight Rise specialist module covers this in detail.

A steak day is used during consolidation when your weight rises more than 1 kg above your finishing weight. Here is the exact protocol:

1. Skip breakfast and lunch entirely. Drink plenty of water, black coffee, or herbal tea throughout the day.
2. In the evening, eat a large steak (any cut, any size — eat to satisfaction).
3. With the steak, eat either one large raw apple or one large raw tomato — not both, and not cooked.
4. Weigh yourself the following morning. The rise should correct.

Do the steak day on the same day you notice the rise — do not wait until the next day.

Use the biometric pulse test when you are reintroducing a new food — particularly dairy, nuts, grains, or any food you suspect may be causing an unexpected scale rise. The test helps you identify whether a specific food is causing a sensitivity response in your body, so you can make informed decisions about what to include in your consolidation diet.

The full guide is included in your programme resources and is accessible through the Programme Support page.

Yes — consolidation is when you can gradually return to normal exercise. Start with moderate activity in the first week and build back to your normal routine. Strength training and cardio are both fine during consolidation.

Exercise during consolidation supports the stabilisation process and helps you re-establish your normal activity routine. Ensure you are eating adequately to fuel your activity.

Moderate alcohol is permitted during consolidation, but choose carefully. Dry wine (red or white), spirits (neat or with soda water), and champagne are the lower-risk options. Avoid beer, cider, sweet wines, and cocktails with sugary mixers — these contain both alcohol and carbohydrates, which is the combination most likely to trigger a scale rise.

If you drink and notice a rise on the scale the next morning, do a steak day to correct it.

After consolidation, transition into the Living Light 5:2 rhythm. This weekly structure involves two consecutive 500-calorie days and five days of normal, mindful eating. It provides the flexibility to enjoy everyday life while maintaining a consistent routine.

If your weight starts to creep upward over time, a 13-Day Programme can be used as a structured reset before returning to Living Light 5:2 as your long-term rhythm. Contact us — we will help you work out the right approach.

Living Light 5:2 is Bio Body’s long-term maintenance programme. It works on a weekly rhythm: two consecutive structured days of 500 calories, followed by five days of normal eating. You do not count calories on your normal days — you simply eat mindfully and sensibly.

The two structured days keep your routine active and prevent the gradual weight creep that affects most people after a diet. The five normal days give you the freedom to eat socially, enjoy weekends, and live without restriction. Most clients find this rhythm becomes a natural part of their week within a few weeks.

Yes. After consolidation, there are no permanent food restrictions. The Living Light 5:2 structure gives you five completely unrestricted days per week — you can eat whatever you like, including carbohydrates, desserts, and social meals.

The key insight from twenty years of client experience is that being mindful of food combinations — particularly high fat and high carbohydrate together — is what helps most people maintain their progress over time. When you understand this pattern, you can enjoy both — just not always together.

Returning to habitual eating patterns is one of the most common long-term challenges, and it is addressed directly in the Bio Body behavioural support tools. The programme includes practical tools for building awareness around eating habits and developing more consistent routines over time.

If you are struggling with this, contact us via WhatsApp. This is exactly the kind of ongoing coaching support we provide as part of every programme — and it does not stop when your programme kit runs out.

No special food purchases are required. The structured eating protocol uses ordinary supermarket foods — lean proteins (chicken, fish, beef), vegetables, and fruit. You do not need protein shakes, meal replacement bars, or any specialised products beyond what is included in your programme kit.

The Bio Body recipe books — included with every programme — are designed specifically for New Zealand ingredients and cooking styles, so everything you need is available at your local supermarket.

Vegetarians can do the programme using eggs, cottage cheese, and tofu as their primary protein sources during the structured eating phase. Contact us before starting so we can provide you with the vegetarian-adapted food list and portion guidance.

A fully vegan approach is more challenging but possible with careful planning. Contact us before starting and we will work through the food list with you to ensure you have a viable plan.

Yes — black coffee and herbal teas are permitted and encouraged during the structured eating phase. Do not add milk, cream, or sugar. Stevia is the only permitted sweetener during this phase — a small amount in your coffee or tea is fine.

During consolidation, you can gradually reintroduce milk and other additions and monitor your body’s response.

Batch cooking is the most effective strategy. Cook several portions of protein at the start of each week — grilled chicken breasts, poached fish, hard-boiled eggs — and store them in the fridge. Pre-wash and portion your vegetables. This removes the decision-making burden during the day when hunger and fatigue can lead to poor choices.

Having your meals ready in advance makes it much easier to stay on protocol when you are busy, tired, or in a social situation where off-protocol food is available. Your programme recipe book has meal ideas for every day of the structured eating phase.

Permitted: salt, pepper, all dried herbs and spices (garlic powder, cumin, paprika, oregano, etc.), apple cider vinegar, lemon juice, mustard powder, and fresh herbs. These add significant flavour without affecting your protocol.

Avoid: all oils (including olive oil and coconut oil), butter, sauces with added sugar or starch (tomato sauce, sweet chilli, teriyaki), and commercial salad dressings.

Your programme includes a free recipe book with meal ideas for every day of the structured eating phase, plus a consolidation recipe book for the food reintroduction phase. Both are designed for New Zealand ingredients and cooking styles and are accessible through the Programme Support page.

You need two scales:

• Digital bathroom scale — for daily weigh-ins. Any accurate digital scale will do. Weigh yourself at the same time each morning (after using the bathroom, before eating or drinking) for consistent readings.
• Digital kitchen scale — for weighing protein portions during the structured eating phase. Protein portions are measured in grams, so a kitchen scale that measures in 1-gram increments is essential. These are available from any kitchen shop or online for under $20.

Bio Body is designed for healthy adults who are looking for a structured, supported approach to weight management. The programme is suitable for a wide range of people — our clients range from their twenties to their seventies, and include people at many different starting points and with many different goals.

If you have any pre-existing health condition, please consult your doctor before starting. Once you have received medical clearance, contact us and we can discuss what to expect and whether any adjustments to the standard programme are appropriate for your situation.

If you are on any prescription medication — particularly for diabetes, thyroid conditions, or blood pressure — please consult your doctor before starting. A structured low-calorie programme can affect certain health markers, which may require your doctor to review your medication during the programme.

Never stop or adjust prescription medication without consulting your doctor first. Contact us after speaking with your doctor and we can discuss your situation.

No. The programme is not suitable during pregnancy or breastfeeding. The structured low-calorie phase does not provide adequate nutrition for a developing baby or for milk production. Please wait until you have finished breastfeeding and consult your healthcare provider before starting any weight management programme.

Many clients with various health conditions have completed Bio Body programmes successfully — but the right starting point is always a conversation with your doctor. If you have any pre-existing condition, please get medical clearance before starting.

Once you have spoken with your doctor, contact us. We have twenty years of experience working with clients across a wide range of health situations and can discuss what to expect and whether any modifications to the standard programme are appropriate for you.

Standard NZ Post delivery is 2–5 business days. Courier delivery is typically 1–3 business days. We recommend ordering at least one week before your planned start date to ensure your kit arrives in time.

If you need your kit urgently, contact us directly and we will do our best to arrange expedited shipping.

Choose a start date that gives you a reasonably stable first week — ideally without major social events, travel, or high-stress commitments in the first few days of the structured eating phase. The first week is the adjustment period and having a controlled environment makes it more manageable.

There is no perfect time — life will always have something happening. But starting when you have a reasonably clear first week significantly improves your experience and your results.

Travel during the structured eating phase is manageable with preparation. Pack your approved foods for the journey (pre-cooked chicken, apples, approved snacks), carry your programme kit in your carry-on luggage, and research restaurant options at your destination in advance.

Travel during consolidation is significantly easier — you have a much broader food range and can eat out without the same level of restriction. If you have a major trip planned, consider timing your programme so that consolidation coincides with the travel period.

Most clients function normally at work throughout the structured eating phase. The first few days may involve some energy adjustment, but many clients find that energy settles well within the first week — and some report feeling more focused and clear-headed than usual once the adjustment period passes.

Prepare your meals in advance so you are not making food decisions during a busy workday. Keep a bottle of water at your desk and your approved snacks readily accessible.

This is entirely your choice. Some clients find that telling people creates accountability and support. Others find that unsolicited opinions and social pressure make the programme harder.

A practical middle ground: tell the people in your immediate household (so they can support your food environment) and keep it private from wider social circles if you prefer. You do not owe anyone an explanation for your food choices.