Your Questions Answered

Bio Body is a structured coaching programme that has been supporting New Zealanders since 2004. It is not a supplement brand or a standalone 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 framework with WhatsApp coaching, daily programme support resources, food guides, recipe books, and behavioural tools — all developed here in New Zealand. The programme is designed to be followed with support, not alone.

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

• 13-Day Programme — A focused starting point. Ideal if you want to experience the Bio Body structure without a long commitment.
• 26-Day Programme — A balanced option for those ready for a more sustained period of structured support.
• 40-Day Programme — The most extended and structured Bio Body programme, designed for those who want the deepest level of structure and the longest coaching engagement.
• Living Light 5:2 — A flexible weekly rhythm for ongoing support after completing a programme.

If you are unsure which is right for you, contact us. We 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:

• Preparation Phase (Days 1–2): You follow specific eating guidelines designed to prepare you for the structured phase that follows. Daily coaching begins from Day 1.
• Structured Eating Phase: A clearly defined eating framework supported by daily coaching slides, WhatsApp check-ins, and specialist support modules.
• Consolidation Phase: A structured reintroduction period that follows the structured eating phase. This phase is where new routines are established and stability is supported. Coaching continues throughout.

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

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

The minimum gap between programmes depends on your individual goals. Speak with your coach about timing.

The difference is the depth of support. Most approaches provide a plan and leave you to navigate it yourself. Bio Body is built around the coaching experience — daily WhatsApp support, structured daily guidance 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 long-term experience working with people in this country.

Every Bio Body programme includes:

• The Bio Body programme components appropriate for your selected programme length
• Structured daily WhatsApp coaching support throughout every phase
• Daily programme support slides for Preparation, Structured Eating, and Consolidation phases
• Complete food guides and approved food lists for every phase
• Recipe books for the structured eating and consolidation phases
• Biometric pulse test guide for use during consolidation
• Specialist support modules for common challenges
• Access to the Bio Body Notion programme framework — a structured digital workspace with all resources in one place
• Behavioural and mindset tools refined over time

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 routines and structure hold well over time. The consolidation phase is designed to support stability before transitioning back to a more flexible way of eating.

If consistency starts to slip, Living Light 5:2 provides a flexible weekly structure to help restore rhythm. If a more focused return to structure is needed, a 13-Day Programme can be used as a fresh starting point. Contact us and 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. You are never navigating the programme alone. This is real coaching from people who have supported Bio Body clients for years.

Every day of every programme phase has a dedicated coaching slide with a key message, body content, and anchor phrases designed to keep you focused and supported. They are written specifically for where you are in the programme on that day.

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.

Specialist coaching modules are included with every programme, covering common challenges clients face at different stages of the process.

• First 72 Hours: Guidance for the adjustment period at the start of the structured eating phase.
• Stall Support: A step-by-step coaching module for when progress feels slower than expected.
• Consolidation Support: Guidance for navigating food reintroduction and maintaining consistency through consolidation.

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, the test helps you notice how your body responds to individual foods.

It is a simple at-home process using your resting pulse rate as a guide. The full guide is available through your Programme Support resources.

Contact us via WhatsApp immediately — do not struggle alone. In most cases, when the programme feels difficult, there is a clear reason and a practical way to work through it.

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.

The preparation phase is an important step. These first two days are designed to prepare you for the structured eating phase that follows and to make the transition more manageable.

Clients who skip or under-eat during preparation often find the first few days of the structured eating phase harder. Preparation is not optional and it is not a treat. It is a practical step that your coaching team will guide you through from Day 1.

Focus on generous, satisfying meals using foods suggested in your programme guidance. Your Day 1 coaching slide will walk you through the preparation phase in detail.

The most common mistakes are under-eating, treating the phase casually, or not beginning your programme support resources on Day 1.

Your coaching guidance is designed to help you avoid these mistakes and set yourself up well for the structured phase.

You should feel well prepared and clearly transitioned into the programme. Some clients feel a little heavy or sluggish at the end of preparation. This is normal and usually settles quickly once the structured phase begins.

Yes. Short-term scale movement during preparation is normal and does not reflect the overall direction of the programme. Your structured phase begins after this initial setup period.

The structured eating phase is the core of every Bio Body programme. It follows a clearly defined food framework, supported by daily coaching slides, WhatsApp check-ins, and specialist support modules.

The phase lasts 11 days for the 13-Day programme, 24 days for the 26-Day programme, or 38 days for the 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 the preparation phase has been done properly and the coaching support is being used.

If you are experiencing significant ongoing hunger, contact us via WhatsApp so we can help you work through it.

Slower periods are a normal part of the process. Progress does not always move in a perfectly linear way, and a pause does not mean the programme has stopped working.

Stay with the structure. If progress feels slower for longer than expected, access the specialist support material through your Programme Support page, or contact us via WhatsApp.

Light to moderate activity is generally the best fit during this phase — walking, yoga, gentle swimming. If you are highly active 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. If you have a social event during this phase, sparkling water with a slice of citrus is a practical stand-in that helps you stay on track.

Some adjustment in the first few days is normal as your body settles into the structured phase. Most clients find that energy settles within the first week.

If low energy persists, check your hydration and contact us via WhatsApp so we can help you troubleshoot.

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

If you are unsure what to do next, contact us via WhatsApp and we will guide you through it.

Headaches in the first 2–3 days are common and are often linked to the transition into the structured phase or to mild dehydration. Increase your water intake.

For most clients, headaches settle within a few days. If they persist, contact us via WhatsApp.

A minimum of 2.5 litres per day is recommended, with 3 litres being ideal. Water supports the programme process and can help reduce 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 routine stabilises. It is not optional. Skipping or shortening consolidation is one of the main reasons people struggle to maintain consistency after the programme ends.

During consolidation you eat more flexibly in terms of quantity, while following the guidance for reintroducing foods. 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.

Do not shorten consolidation even if you feel ready to move on. The full period is an important part of the programme structure.

During consolidation you follow the food guidance provided in your programme resources while gradually broadening your options. Your consolidation coaching slides will guide you through this phase day by day.

Small fluctuations are normal during consolidation. If the increase is more noticeable than expected, follow the corrective guidance provided in your consolidation resources.

If you are unsure what action to take, contact us via WhatsApp and we will guide you through it.

Your consolidation resources explain the corrective day process step by step. Follow the guidance provided in your programme materials and contact us if you need help applying it.

Use the biometric pulse test when you are reintroducing a new food or when you want a clearer sense of how your body is responding to something you have added back in.

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 your normal exercise pattern. Build up steadily and make sure your food intake supports your activity level.

Moderate alcohol may be workable during consolidation depending on what you choose and how your body responds. If you are unsure, take a cautious approach and use your programme guidance to help you decide.

After consolidation, transition into the Living Light 5:2 rhythm. This weekly structure involves two consecutive structured days and five days of normal, mindful eating. It provides flexibility while helping you maintain a consistent routine.

If consistency starts to slip over time, a 13-Day Programme can be used as a fresh starting point before returning to Living Light 5:2 as your long-term rhythm. Contact us and 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, followed by five days of normal eating.

Most clients find this rhythm becomes a natural part of their week within a short time because it offers both structure and flexibility.

Yes. After consolidation, there are no permanent food restrictions. Living Light 5:2 is designed to help you hold onto structure while allowing flexibility in everyday life.

The key is building awareness around food choices and patterns so that flexibility does not become drift.

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.

No special food purchases are required. The programme uses ordinary supermarket foods and the programme resources are designed around ingredients commonly available in New Zealand.

Vegetarians can often follow the programme with suitable substitutions. Contact us before starting so we can provide guidance on the best approach for you.

A fully vegan approach may require more planning. Contact us before starting and we will work through the food list with you.

Yes — black coffee and herbal teas are permitted during the structured eating phase. Follow the guidance in your programme materials for what additions are and are not suitable during each phase.

Batch preparation is usually the most effective strategy. Preparing meals in advance reduces decision fatigue and makes it easier to stay consistent when you are busy or tired.

Follow the approved seasoning and condiment guidance in your programme materials. These resources set out what fits within the structured eating phase and what is best avoided.

Your programme includes a recipe book for the structured eating phase, plus a consolidation recipe book for the next phase. Both are accessible through the Programme Support page.

You need two scales:

• Digital bathroom scale — for daily weigh-ins.
• Digital kitchen scale — for weighing food portions during the structured eating phase.

Bio Body is designed for adults who are looking for a structured, supported approach to nutrition and routine. The programme is suitable for a wide range of people and starting points.

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.

If you are on any prescription medication, please consult your doctor before starting. 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. Please wait until you have finished breastfeeding and consult your healthcare provider before starting any structured nutrition or coaching programme.

If you have any pre-existing condition, please get medical clearance before starting.

Once you have spoken with your doctor, contact us and we can discuss what to expect and whether any adjustments to the standard programme are appropriate for you.

Standard NZ delivery is usually 2–5 business days. Courier delivery is typically 1–3 business days. We recommend ordering at least one week before your planned start date.

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

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.

There is no perfect time, but starting when you have a reasonably clear first week usually makes the experience smoother.

Travel during the structured eating phase is manageable with preparation. Travel during consolidation is usually easier because your food options are broader.

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 adjustment, but many clients find that this settles within the first week.

Prepare your meals in advance so you are not making food decisions during a busy workday.

This is entirely your choice. Some clients find that telling people creates accountability and support. Others prefer to keep it private.

A practical middle ground is to tell the people in your immediate household while keeping it private from wider social circles if that feels easier.