The Low-Carb Reset
A focused 6-week low-carb programme for real, measurable change — better energy, clearer thinking, improved body composition, and a way of eating you can sustain, wherever you are in life.
Online, across the UK.
Does this sound familiar?
Your energy crashes after meals and you find yourself reaching for something sweet to keep going
You've noticed weight gathering around your middle that won't shift no matter what you try
Your mental clarity isn't what it used to be — brain fog, poor concentration, or memory that feels less sharp
Your blood sugar, cholesterol or other metabolic markers have been flagged by your GP
You know your diet needs to change but you're not sure what to actually do — or you've tried things that haven't lasted
You grew up being told fat was the enemy and carbs were essential — and you're starting to wonder if that was the whole story
If any of that resonates, you're in the right place. This programme is particularly relevant for post-menopausal women navigating body composition, cognitive, and metabolic changes — but it works equally well for men and anyone at any life stage who is ready to understand and reset their metabolism to support increased healthspan.
This approach may require a mindset shift. The dietary guidance most of us may have followed since the 1970s or 1980s — ‘low fat, high carb’ — was shaped by nutritional guidance that has since been significantly challenged by the evidence. Research now shows that diets high in refined carbohydrates and ultra-processed foods drive metabolic dysfunction — significantly increasing the risk of type 2 diabetes, high blood pressure, high cholesterol, and detrimental changes to weight and body composition. The connection between metabolic health and brain health is equally significant, with growing evidence linking chronic blood sugar dysregulation to cognitive decline and dementia.
So, in a sense this is more about becoming ‘carb-conscious’, and not being fearful of eating foods high in fat.
A word from Kirsty
"I follow the low-carb approach myself, not because I have to, but because I know I function and feel better when I do. My energy is more consistent, my mental clarity is sharper, and my metabolic health markers reflect it. When I recommend this approach to clients, I do so from lived experience as well as clinical training. I know what the adaptation feels like, I know the challenges, and I know what the other side of it feels like too. That's the kind of guidance I bring to this programme."
Kirsty Groves - programme founder
It’s not about eating less. It’s about eating differently.
For decades, we were told fat was the enemy and carbohydrates were the foundation of a healthy diet. That guidance shaped an entire generation's relationship with food.
The evidence tells a different story. Ultra-processed foods and refined carbohydrates are now understood to be central drivers of weight gain, insulin resistance, and long-term conditions including type 2 diabetes and cardiovascular disease.
The connection between metabolic health and brain health is equally compelling. Some researchers now refer to Alzheimer's disease as 'type 3 diabetes' — reflecting growing evidence that chronic blood sugar dysregulation may play a significant role in cognitive decline.
A low-carbohydrate approach works by reducing blood sugar volatility, lowering insulin demand, and allowing the body to access stored fat for energy. The result for most people: more stable energy, clearer thinking, better body composition, and improved metabolic health.
And low-carb doesn't mean no carbs. It means the right carbs.
Vegetables, legumes, nuts, seeds, berries — these are all carbohydrate foods. What we're reducing with the low-carb approach is the refined, processed, carb-heavy load that dominates the modern diet and drives metabolic mayhem.
The Low-Carb Reset Programme
A progressive, supported 6-week programme designed to meet you where you are and move you forward at a pace that works.
This programme is built around one important reality: changing the way you eat after decades of being told something different takes more than a meal plan. It takes education, support, and a gradual progression that gives your body, and your beliefs, time to adapt.
The first two weeks are where most people find change hardest - cravings, energy shifts, social pressure, and the mental adjustment of unlearning decades of nutritional conditioning. That’s why this programme is front-loaded with support exactly when you need it most. By week three, most clients have made the mental and metabolic switch - and that’s when the changes become hard to ignore.
The programme structure
Pre-programme onboarding
Before your first session you'll complete a short intake questionnaire covering your health goals, any medical conditions or medications, your current diet, and activity levels. I review this in advance so we hit the ground running from session one. You'll also receive access to your online portal.
Session 1 - Week 1 (60 minutes)
We use this session to explore your current diet and relationship with food, your metabolic health, lifestyle, and goals. We’ll then agree your personal starting point. For most people this means a gradual transition rather than an overnight overhaul. You'll leave with a realistic first-phase plan and understand what to expect in the weeks ahead.
Session 2 - Week 2 (45 minutes)
Your first check-in — reviewing how you've felt, what's been easy, what's been challenging, and what needs adjusting. This is the session where questions get answered, wobbles get addressed, and momentum gets built
Session 3 - Week 3 (45 minutes)
By the end of week three most people are through the hardest adaptation phase. We review your progress, refine your plan, and ensure you keep moving forward. By this point most people will have considerably altered their carb intake.
Session 4 - Week 4 (45 minutes)
With the adaptation phase behind you, this session focuses on consolidation and progression. We review your progress, address any remaining challenges, and build on what’s working. By this point most people notice meaningful changes to energy, sleep, and body composition.
Session 5 - Week 6 (60 minutes)
This is where we do a full review of your journey - what you’ve achieved, what’s changed, what you’ve learned, and how to sustain it. You’ll leave with a plan for continuing to live a low-carb lifestyle independently, and with confidence.
Between sessions
Weekly progress forms keep me in touch with how you’re feeling, successes and difficulties, as well as capturing your weekly body measurements. I use these to calculate your waist-to-hip ratio (WHR) throughout the programme, giving us a meaningful marker of improving metabolic health that goes beyond the number on the scales. By the end of the programme you'll have a clear, visual picture of your progress over six weeks. Questions, wobbles, and wins between sessions are handled through your secure online client portal, where you can message me directly. It's a professional, contained space that keeps everything in one place and ensures nothing gets missed.
What’s included
Pre-programme intake questionnaire and onboarding
Personalised low-carb nutrition plan
Updated personalised plan after every session - evolving as you progress
Weekly progress tracking - weight, waist and hip measurements, waist-to-hip ratio
Portal messaging support with a maximum of one working day response time
Resources, meal ideas, recipes and practical guidance
Shopping and store cupboard guidance
A practical toolkit for cravings, social situations, and eating out.
The Low-Carb Reset runs for 6 weeks - enough time to begin experiencing the changes that make this approach worth sustaining for life.
What most people notice by the end of the programme
More consistent energy throughout the day - without the mid-afternoon crash
Changes in body composition - particularly around the waist and middle
Improved confidence in understanding what their body needs
Clearer thinking and sharper mental focus
Better sleep quality
Reduced cravings
Individual results vary depending on starting point, adherence and lifestyle factors. This programme is not a quick fix — it is a structured, supported reset that gives your metabolism the conditions it needs to function better.
Client Success Story
Gary came to me with two clear goals: to lose weight and to reduce his reliance on medication. Gary completed the 6-week Low-Carb Reset and valued the experience so much he immediately enrolled on a second programme. The results below reflect his full 12-week journey.
Gary, 58
Week 0 - baseline
Weight: 85kg
Waist: 41in
Hips: 38.5in
WHR: 1.06 (high risk category)
Sleep score: 5/10
Energy score: 6/10
Week 12
Weight: 77.2kg
Waist: 36in
Hips: 37.8in
WHR: 0.95 (healthy range)
Sleep score: 10/10
Energy score: 9/10
GP-approved cessation of statin and blood pressure medications.
Beyond the numbers, Gary described a dramatically improved relationship with food, a significant mindset shift around his food choices, and zero sugar cravings by the end our work together.
His only negative? Having to buy a new wardrobe of clothes.
These details have been shared with full consent. Individual results may vary.
What makes this programme different
Most low-carb programmes hand you a food list and leave you to get on with it. This one doesn’t.
The reason most people struggle with dietary change isn't lack of willpower, it's lack of support at the moments that matter, lack of understanding of why the approach works, and the weight of decades of conflicting nutritional messaging that's hard to unlearn overnight.
This programme addresses all three. You'll understand the science behind what you're doing and why it works. You'll have portal messaging support for the moments when life gets in the way. And your plan will evolve with you — not a fixed protocol, but a progressive journey toward a way of eating that supports your health for the long term.
The front-loaded session structure is deliberate. The first two weeks are where motivation is highest but vulnerability is too — cravings, adaptation symptoms, and social pressure all peak in that window. Having two sessions in quick succession exactly then is what makes the difference between a programme that works and one that doesn't.
This programme may be particularly relevant if you are:
Navigating life post-menopause and noticing changes in your weight, energy, body composition or cognitive sharpness
Managing or at risk of pre-diabetes or type 2 diabetes
Concerned about cognitive health and want to eat in a way that supports brain function as you age
Carrying weight around the middle that hasn’t responded to conventional dietary advice
Simply ready to understand your metabolism and take back control of your energy and health
Wanting to increase healthspan and supporting healthy ageing
Are you a post-menopausal woman?
The Low-Carb Reset is the one-to-one programme within my wider post-menopause support offering — which also includes a free community, weekly in-person meetups in Stevenage, and a group programme.
Find out more about everything available to you on my Better After Menopause page.
Looking for a more affordable option?
The Low-Carb Reset Group Programme is a 6-week online group experience combining live Zoom sessions, community support and expert guidance — at £147 per person. Join the waitlist for the next cohort.
Investment: £425
Initial session (60 min) + 4 follow-up sessions (45 min each) | 6 weeks | Personal online portal | Unlimited messaging support included
Full payment is required at time of booking.
If cost is a barrier, please don't let it stop you from reaching out. Book a free explore call using the button below and we can have a chat about what's possible.
All Low-Carb Reset ‘graduates’ have access to a 45-minute maintenance session at any point after the programme — available at a graduate rate of £85 whenever you need it, whether that's a month later or six months down the line.
Ready to take the first step?
Book a free Explore Call with Kirsty. It’s a relaxed, no-obligation conversation where you can find out whether this programme is right for you.
No pressure. No commitment. Just a space to be heard.