What this programme helps you do

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• Lower cholesterol with confidence - know exactly which changes move the needle.

• Cut through the noise - calm, clinical guidance instead of conflicting advice.

• Build habits you can keep - no rigid rules, no “start again Monday.”

• Feel better, sooner - more energy, steadier appetite, clearer plan.

 

“I went from overwhelmed to in control. My total cholesterol dropped from 6.6 to 3.6 in 3 months - without feeling like I was on a diet.”

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Who it's for

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• Adults diagnosed with high cholesterol (or a family history)

• You’d like to avoid or reduce reliance on statins if appropriate and want to do everything lifestyle can offer

• You'd like to finally achieve balance rather than extremes or yo-yo diets and want a plan that fits around work, family and your social life

 

Who it’s not for
 

If you want a strict meal plan, a rapid detox, or rules that ban entire food groups, this isn’t the right fit. ​

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What’s inside (the plan you’ll actually use)

 

• Doctor-designed, 12-chapter handbook that turns evidence into everyday actions: follow it at your own pace or one chapter per week.

• Interactive tools in every chapter: Mindset check-ins, Focus of the Week, quizzes to lock in learning, and weekly progress trackers so you always know what to do next. 

• Habit Scorecards in Week 0, 6 & 12: to baseline your current habits and measure progress over time.

• Real-life food guidance: including a balanced-plate walkthrough, an example weekly meal plan, and a Fast-Food Cheat Sheet for smarter on-the-go choices.

• High-impact nutrition resources: such as saturated-fat swap tables and a fibre source table (with soluble vs insoluble targets) so you can make quick, confident swaps at the supermarket.

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Your 12-week pathway (chapter-by-chapter)

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1. Understanding Cholesterol and its Role in Heart Health – get clear on LDL/non-HDL, HDL, triglycerides, targets, and what actually moves the numbers.

2. Heart-Healthy Eating: The Eatwell Guide and Setting Up Your Plate – the balanced plate, portions and practical tips for everyday meals.

3. Navigating Fats for Heart Health – which fats to prioritise, simple swaps, and Omega-3 vs Omega-6 made easy.

4. The Power of Fibre, Whole Grains, and Fruits & Vegetables – why fibre is a game-changer, plus how to hit daily targets.

5. Optimising Protein Intake for Heart Health – build satisfying, cardioprotective meals without going “all or nothing.”

6. Weight Management & Its Impact on Cholesterol Levels – gentle, sustainable strategies that support your numbers and your lifestyle.

7. Harnessing the Power of Exercise and Sleep – doable movement plans and sleep basics for better lipid profiles.

8. Alcohol, Smoking, and Stress – realistic ways to reduce risk and build resilience.

9. Cholesterol-Lowering Foods, Part 1 – evidence-based additions that make a measurable difference.

10. Cholesterol-Lowering Foods, Part 2 – stacking the wins with more targeted foods and routines.

11. Statins & Familial Hypercholesterolaemia – how medication and lifestyle can work together; make informed choices with your clinician.

12. Putting Knowledge into Action & Exploring Further Support – prepare for your next blood test, review progress, and plan what’s next

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How it works

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• Self-guided: start today, learn in 10–15 minutes per week

• Doctor-designed: clinical evidence translated into everyday choices

• Balanced: add the right things, make smart swaps, keep foods you love

• Action-focused: each chapter ends with “do this next” steps

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Why trust this approach

 

I’m Dr Kirstyn - a qualified doctor turned health coach. I bridge the gap between a five-minute GP appointment and your everyday life. My method blends clinical evidence with compassionate coaching so you understand why a change works and exactly how to make it work in your kitchen, calendar and circumstances.

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Doctor-led | Evidence-based | Practical & compassionate | UK-based online

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