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Fresh Start program
What sets the Fresh Start program apart from other health programs?
Our system is the only system that fully integrates diet and nutrition with exercise. We will teach you what the natural human diet is. We will teach you how to build exercise habits that are healthy and suitable for all fitness levels. And our app will allow you to earn food (even diet cheats) by going out and exercising. Cheats you earn taste better, and are something you can be proud of instead of feeling guilty.
What foods are allowed on the Fresh Start program?
You will eat real, whole, nutritious foods. The basis of your meals will be vegetables, fruit, meat, fish, eggs and nuts. After the first two weeks, you will be allowed some additional things like cheese, yogurt, white rice, potatoes and dark chocolate. You will not be eating modern, refined and highly processed foods including bread, pasta, pizza, baked goods, confectionary and soft drinks.
Does the Fresh Start program require any additional purchases?
No. The €30,- is a one off cost. There are no monthly fees or additional charges. Our program doesn’t require you to buy any special items or supplements either. All you’ll be eating are whole, nutritious foods.
Can I do the program a second time?
Our IT system is set up so each subscriber can only do the Fresh Start program once. If you really want to do the program a second time, you will have to subscribe using a different email address. Pro Tip: save your emails in a separate folder, so you can revisit them whenever you want.
Can I do the Fresh Start program if I’m a vegetarian?
Although we recommend eating meat and fish for optimal health, it is possible to do a vegetarian Fresh Start program. If you are a vegetarian, your main concern is getting enough quality protein and vitamin B12. Make sure you eat plenty of eggs, as well as cheese and yogurt later in the program.
If you avoid all animal products, including eggs and dairy, you should not attempt to follow our program.
Can I do the Fresh Start program if I’m vegan?
We do not recommend the Fresh Start program if you’re a vegan. There is no reliable way to get enough quality proteins unless you eat soy or grains, foods that are considered unhealthy under our system.
Can I do the Fresh Start program if I’m gluten intolerant?
Yes! Both our green and yellow category foods are 100% gluten free.
Can I do the Fresh Start program if I’m lactose intolerant?
Yes! Our green category is suitable for people with lactose intolerance (just don’t use butter as a cooking fat). We do reintroduce cream, cheese and yogurt in the second phase of the program, but these can easily be avoided.
Can I do the Fresh Start program if I have other allergies?
We cannot advise about specific allergies. If you decide to do the Fresh Start program, it is your own responsibility to make sure you avoid any foods you are allergic to. That said, the diet you’ll be following is based around whole, nutritious foods, so any foods that can trigger your allergies can be easily avoided. Eggs, nuts, fish and shellfish are all in our green category, but can be replaced with other foods easily.
Can my kids join me in my Fresh Start program?
Yes. All foods in our green and yellow categories are perfectly healthy for children. What’s more, most of the foods in the program go down well with kids. Be aware that children tend to be more active, so they may need a higher carb content in their meals. Give them an extra piece of fruit or cook them a side of potatoes or white rice from time to time.
Can I keep doing my own exercise routine while on the program?
Yes, you can. However, if you are used to a high carb diet, you should expect to feel a little off for the first week or so. We generally recommend to take it slow in that week and not overexert yourself.
I can’t exercise right now. Can I still do the program?
Our exercise system cares only about the effort you make, not about fitness level. If you are recuperating from a disease or injury, invest time in doing what limited exercise you can do.
Why is the program 24 days?
Your metabolism and taste buds take about three weeks to reset. If you stick to the rules, you should crave sweet foods less. 24 days also gives us enough space to explain to you all you need to know about healthy nutrition, exercise and sleep. Our system is not intended to be a crash diet. At the end of the 24 days you will be equipped to continue living a healthy life afterwards.
Can I participate in the program if I have a medical condition?
There is no principal objection to participating in the program with a medical condition. However, you should consult with your doctor before starting the program and get their explicit consent that they have no objection to your participation.
If I’m not satisfied with the program, can I get a refund?
Yes. If you find the program is not to your satisfaction, you can contact us within the first 14 days of your program and we will issue a full refund.
Does it matter on what day I start the program?
No. Your Day 1 can be on any day. Bear in mind that you may need to get used to cooking meals a few times a day, so we recommend starting the program when you have a little extra time, like on a quiet weekend. When you sign up for the program, you will first receive and introductory email and get some time to prepare yourself. After this, you can choose your own start time. As a consequence your Day 1 will start at least 24 hours after you sign up.
Healthy Lives app
What are the app’s system requirements?
The Android app requires a phone with Android 4.4 (KitKat) or higher to work. The Apple app requires iOS 9 or higher (available on iPhone 4S and up). The app was not designed for use on tablets.
Are there hidden costs in the app?
No. The app is free to install and free to use. If you want to email yourself daily recipes from the app, you are required to sign up to our newsletter.
I can’t find my favorite sport. Will it be added?
There are many different activities in the world. We want to keep our activity list a reasonable size, so we have selected the most popular sports to be on our list. You can make a request to add your activity by sending an email to email@example.com but we can’t make any promises. In the meantime, try to find a comparable activity and use that as a placeholder.
Why do I sometimes get only foraged (green) foods?
In nature, not every hunt will be successful. Obviously, not all foraging days will be equally successful either, but this is less black and white. If the hunt didn’t succeed, it would be vegetables for dinner that night. Skipping meat once or twice a week is a healthy way to prevent your metabolism from becoming too pampered.
Of course, no one is stopping you from going out and exercising to earn meat for tomorrow’s menu.
Why can I only choose foraged (green) foods for going to bed on time?
Going to bed by 10:30PM the night before earns you one foraged food. We do not allow you to choose hunted foods because we want to encourage you to really exercise if you want to eat meat. And while going to bed on time is definitely healthy, it would be stretching things to call it exercise.
Why are dairy products hunted (orange) foods?
Obviously, hunter-gatherers wouldn’t hunt cows to milk them. But dairy products are an important source of animal protein for vegetarians. By grouping dairy products with the hunted foods, the intrinsic motivation generated by the app is similar for meat eaters and vegetarians.
Why can I only gather foods for tomorrow?
Although we understand the downside of gathering foods only one day ahead of time, keeping the reward as close as possible to the activity gives the strongest motivation. If you feel the inconvenience of doing daily shopping is too great, stock your fridge and freezer with vegetables and meat. Food you already bought can be an even better motivator than foods that are still at the store. Don’t stock cheats because that is a recipe for disaster.
Can I use a cheat on the same day I earn it?
Yes. Cheats are not linked to a specific day.
Why can’t I earn bread / pizza / pasta / etc?
You can only earn foods from the green and yellow categories. If you want to eat foods from the red category, you will have to spend a cheat.
Can I spread exercises across the day?
No. The two dice you roll every morning are your reward for incidental exercise during the day. If the app tells you to walk for 30 minutes, you should walk 30 minutes. Not 15 minutes twice or 5 minutes six times. The only exception to this is when you do sequential activities. For example, if you cycle 15 minutes to the swimming pool, then swim for 40 minutes and finally cycle 15 minutes back home, with no breaks, you can count this as 1 cycling and 2 swimming activities.
Nutrition and exercise
Is Healthy Lives a weight loss system?
While you are likely to lose weight when you first start on our system, the ultimate goal is not to be thin but to be healthy. Our system helps you feel energized, focused, healthy and confident.
What is the difference between the Healthy Lives system and paleo?
Like paleo, the Healthy Lives system is based on what humans have eaten for thousands of years (and would eat if they lived in the wild today). But there are also a few differences. Our system allows certain civilized foods that have been adequately shown to be beneficial or at least harmless in moderation (these foods are in our yellow category). Our system will also allow certain physically processed foods like salt to be used freely. On the other hand, we ask you to avoid all sweet treats, even those made with coconut or almond flour.
Where can I find inspiration for Healthy Lives meals?
As long as you stay away from cakes, chocolate bars and other sweet treats, paleo recipes are great for to use for Healthy Lives meals. Just Google for a paleo version of what you would like to cook and you will usually be able to find something. Some of our favorite recipe sites: