This video is both an introduction to Alive & Cooking as a whole, as well as the first chapter.

You’ll get a walk-through of the programme and how to get the most from it, as well as what additional resources are available to you, should you need them.

We’ll also cover the core concept of chapter 1 and introduce this week’s spotlight recipe and practical challenges.

Carbs aren’t the enemy. Sugar isn’t toxic. And “clean eating” doesn’t mean what you think. This lesson dismantles the most common myths that keep people stuck in cycles of guilt and confusion — and replaces them with clarity and confidence.

Forget the fads. In this lesson, we’ll break healthy eating down into simple, science-backed principles you can actually live by. Learn how to build meals that fuel your body, boost energy, and keep you satisfied — without cutting out entire food groups.

What if one simple habit could improve digestion, reduce cravings, and even help you feel more in control around food? In this lesson, you’ll discover why mindful eating is such a powerful tool — and how to put it into practice right away.

Carbs have been demonised for years — but do they really deserve the blame? In this short myth-busting lesson, we dig into what’s fact, what’s fiction, and why carbs appear to cause weight gain.

Long-form video of the recipe, plus notes (tips & tricks) and a downloadable PDF

Most of you probably found me through my viral healthier sweet series on Instagram — so this chapter will feel right at home. We’ll talk snacking, sugar, and how being prepared helps.

Watch this first to see what we’ll cover this week, and to get a sneak peek at the recipes waiting for you.

Is sugar really the villain it’s made out to be?

In this session, we’ll cut through the noise, bust some myths, and talk about what’s actually going on inside your body when you eat that bag of sweets.

Can’t stop grazing? Or find yourself raiding the cupboards mid-afternoon?

In this lesson, we’ll look at how to get a handle on your snacking habits — so snacks actually work for you, instead of against you.

What’s the difference between a quick nibble that leaves you crashing, and a snack that fuels you for hours?

Learn how to strike the balance in the lesson.

It looks indulgent. It tastes indulgent. But there’s a twist that makes this mousse secretly nourishing — and it’s become one of my most-shared recipes.

Gut health, fibre, plant diversity — they’re everywhere in the headlines, but what do they actually mean for you?

In this chapter, we’ll cut through the hype and show why variety in your diet is one of the simplest (and most overlooked) ways to improve health.

Watch this first before diving into the lesson videos and this week’s spotlight recipe.

Your gut is home to trillions of bacteria — and they can influence everything from digestion to immunity to energy levels. But they all like to eat different things.

This lesson reveals how feeding your gut with variety can transform how you feel.

Forget five-a-day. 30 different plants a week is the new gold standard. It sounds like a lot, but with a few simple swaps, you’ll be surprised at how quickly the numbers add up.

Eating more variety doesn’t have to mean sourcing obscure ingredients or cooking elaborate meals. Here’s how to bring new foods onto your plate without the overwhelm.

Your gut bacteria love variety, and this ragu delivers it in spades — lentils, walnuts, tomatoes, herbs. The best bit? You’d never know you were “eating for your gut” because it tastes like pure comfort.

Love the idea of being more organised with food, but hate the thought of spending your whole Sunday batch-cooking?

This chapter breaks down meal prep in a way that’s simple, flexible, and actually doable.

Watch this before diving into the lesson videos and this week’s spotlight recipe.

Ever wondered how to make a week’s worth of meals without endless lists and trolley stress? Here’s how to plan and shop in minutes — not hours — with strategies you’ll actually want to use.

What if just one focused hour could set you up with nutritious, delicious food for the next 3 whole days? This session shows you how to get ahead quickly, without spending your whole sunday in the kitchen.

Is it safe to reheat rice? How do i stop salads going soggy?

This lesson clears up the food safety worries that stop so many people from meal prepping, and also cover simple ways to refresh prepped meals so they taste as good on day three as they did on day one.

What if one focused hour in the kitchen could set you up with nine meals? In this session, we’ll cook together step by step to create:

• Breakfasts: Mango Lassi Overnight Oats (x3)

• Lunches: Spicy Pork Rigatoni (x3)

• Dinners: Salmon & Peanut Power Slaw (x3)

Follow along with the cook-along video, the recipe PDF, or both — and you’ll finish the hour with three days of breakfasts, lunches, and dinners ready to go. (The PDF also includes a full shopping list).

Always sticking to recipes word-for-word? Or maybe you freeze up when the fridge looks a bit empty?

This chapter is about building confidence — whether that’s following a recipe with ease or learning how to freestyle.

Watch this first before diving into the lesson videos and this week’s spotlight recipe.

Knife skills, seasoning, oven temperature — sometimes it’s the simple things that make the biggest difference.

In this hands-on session, we’ll cover the kitchen basics that instantly make cooking feel easier and more enjoyable.

Cooking isn’t just about memorising recipes — it’s about understanding flavour. Here we’ll explore the science of taste, how herbs and spices change a dish entirely, and how to troubleshoot as you go.

Stir-fries, pasta, repeat? If your meals feel stuck on a loop, this lesson helps you break free. We’ll explore why experimenting builds confidence, what you learn from trying new techniques, and how to use the Flavour Cheat Sheet PDF to get inspired.

One tray, minimal effort, maximum flavour. This dish is a masterclass in how to use spices and simple techniques to make something that tastes like way more effort than it actually is.

Think healthy eating takes hours? Think again. In this chapter, you’ll discover how much can be achieved in just 15 minutes — and why fast doesn’t have to mean boring or unhealthy.

Watch this before diving into the lesson videos and this week’s spotlight recipes.

Eggs on toast? Pesto pasta? Baked beans? These might not sound like “proper meals,” but with the right formula they tick every box for balance and nutrition. In this lesson, you’ll learn the 15-minute meal framework that makes quick food both satisfying and healthy.

The rice cooker, the food processor, the humble microwave… the right hacks and equipment can turn 30-minute meals into 15-minute ones. This session shares my go-to shortcuts and chef-style tricks that save serious time without sacrificing quality.

The fastest meals start long before you turn the hob on. In this lesson, you’ll learn how to stock your fridge, freezer, and cupboards with the right staples — so you can pull together dinner in minutes, even on your busiest nights.

Big flavour, minimal time. This speedy take on a classic Southeast Asian noodle soup combines coconut, spice, and tender salmon — ready in just 15 minutes, but tasting like it’s been simmering for hours. You can also swap the salmon for prawns for an equally delicious meal.

Proof that toast can be dinner. Creamy ricotta, sweet peas, and fresh mint come together in minutes to create something light, vibrant, and surprisingly satisfying. A quick recipe you’ll want on repeat.

This isn’t about following rules forever — it’s about building a framework that works for you. In this lesson, you’ll reflect on the past six weeks, keep the habits that feel good, let go of the ones that don’t, and learn how to adapt your approach as life changes.

“Well today is a complete write-off…”

Sound familiar? This lesson shows why perfection isn’t the goal — progress is. Learn how to spot the all-or-nothing mindset, reframe slip-ups, and keep moving forward with flexibility.

Healthy eating isn’t a “six-week fix” — it’s something you keep building on. In this final session, you’ll find ways to stay inspired in the kitchen, from cookbooks to social media to everyday ideas.

And most importantly, you’ll leave knowing how to keep food both nutritious and exciting long after the course ends.