The Rebuild Method Programme Structure

The Rebuild Method is delivered over 12 weeks in three connected parts. This is not a quick fix or a passive course. It is structured coaching for people ready to change their patterns for good. Each week includes a one to one session, guided reflection, and practical tools you can use straight away. We will start with an Initial 90 Minute Assessment: Get clarity on your story, needs and targets before the programme starts.

Why It Works

This programme is designed to create real, lasting change, not just short term motivation.

What makes The Rebuild Method different is how it combines structure, lived experience and guided self leadership. It is not a course you consume. It is a process you move through with support, accountability and reflection at every step.

It works because it is built for the reality of being human.

Change feels overwhelming when you are carrying emotional weight. Habits do not shift with information alone; they shift with identity. Most people are not unmotivated. They are unsupported.

Part One: Foundation

Week 1 – Triggers, Trauma and the Real Reason

Understand what is really driving your behaviours and emotional responses. This week sets the tone for honest, practical self-awareness.

Week 2 – What You Believe About Food

Explore the unconscious rules and beliefs you carry about food, control, and identity. Begin challenging the patterns that no longer serve you.

Week 3 – Radical Responsibility and Self Talk

Learn to interrupt self-sabotage and take ownership without shame. Build self-leadership through language, choice and awareness.

Week 4 – Values, Identity and Worth

Clarify what matters most to you. Rebuild your identity beyond weight, appearance or past mistakes.

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Part Two: Behaviour and Physiology

Week 5 – Nervous System, Sleep and Regulation

Learn how dysregulation keeps you stuck. Understand how rest, recovery and nervous system awareness impact your behaviours.

Week 6 – Movement, Nutrition and the Physical Anchor

We introduce simple, structured support around food and movement. Calorie recommendations, optional fitness plans and habits designed to anchor your progress.

Week 7 – GLP-1 Track or Alternative Support

Tailored coaching depending on your path.

• GLP-1 Support Track: Safety, Support and Exit Strategy

• Alternative Track: Dieting History, Recovery and Food Freedom

Week 8 – Boundaries, People and Triggers

Unpack the external influences affecting your habits and identity. Learn to create boundaries without guilt.

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Part Three: Identity and Futureproofing

Week 9 – The Rebuild Code (Your Framework for Life)

Pull together what you have learned into your personal framework. This becomes your anchor when life gets challenging.

Week 10 – Self Leadership and Internal Discipline

Move from reacting to responding. Develop emotional resilience and discipline without relying on external pressure.

Week 11 – Relapse Planning and Long Term Mental Resilience

Create a real-world plan for the inevitable moments of stress, doubt or change. This week builds long term thinking into your approach.

Week 12 – No Going Back – Integration and Ownership

This is where it all comes together. You leave this programme with the tools, self-respect and structure to keep moving forward.

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Optional Elements

• Community Group Support: Private, optional peer support with others in your cohort.

Ready to Rebuild?

We only accept six people into each 12-week intake. If this sounds like the kind of support you’ve been looking for, your next step is simple.

Fill out the Apply Now form — you’ll hear from us within 48 hours with next steps.

No commitment. Just a conversation.

Apply Now