12 Weeks. One Protocol. Unrecognisable.
Not another 8-week challenge. PROTOCOL12 is a complete 12-week system of real food, structured training and daily breathwork — built for professionals who are done starting over and ready to actually change. You won't recognise yourself, in the mirror or on the scale. Do it once, do it properly.
WHATS INCLUDED
IN YOUR 12-WEEK PROTOCOL 12 TRANSFORMATION
Personalised nutrition plan, updated fortnightly as your body changes
Structured 12-week training program, periodised in three 4-week phases
Private community access for the full 12 weeks
Daily breathwork practice + library
12 live weekly coaching calls
Direct coach access to me
Full accountability with weekly check-ins
the 12-week curriculum
Phase 1: The Foundation (Weeks 1–4)
Master your form, regulate your nervous system via breathwork, and dial in your baseline nutrition so your body is primed for the progression ahead without burning out.
Phase 2: The Progression (Weeks 5–8)
Your nutrition adapts based on your first four weeks of data. Workouts shift from adaptation to progressive intensity, building lean muscle and driving fat loss.
Phase 3: The Peak & Habituation (Weeks 9–12)
Training intensity peaks while your new habits lock into autopilot. You leave this phase not just with physical results, but with a permanent shift in how you operate daily.
MEET YOUR COACH, LUKE.
For over 20 years, I have worked at the intersection of movement, nutrition and nervous system regulation. I am a functional trainer specialising in fat loss and hypertrophy, an integrative nutritionist focused on real food — with particular depth in gut health, dietary restrictions and performance fuelling — a certified health coach experienced in hormonal health and bio-individuality, and a breathwork facilitator trained in both Holotropic and Wim Hof methods, leading retreats as well as private and group sessions. I am also the author of 15 best-selling health and nutrition cookbooks.
My client list spans everyday professionals to Hollywood talent, including working with Angelina Jolie for a major film — and across every walk of life, one pattern has held true: transformation isn't about who someone is, it's about how long they stay in the process. That's the reason PROTOCOL12 runs 12 weeks, not 6 or 8. Widely cited behaviour-change research points to somewhere around 10–12 weeks of consistent repetition before a new habit stops requiring willpower and starts running on its own — and physically, a body needs a genuine foundation phase before it can safely handle peak-intensity training, which simply doesn't fit inside eight weeks without cutting a phase short.
"I built this because I've watched thousands of people almost change. Four weeks gives you a taste. Eight weeks gets you started. Twelve weeks is what it actually takes to become unrecognisable — and stay that way."
JOIN THE PROTOCOL 12
Do the work for 12 weeks. See the change, or we'll keep working with you until you do.
Private 1:1
Starts at $1200
Now accepting new 1:1 clients
(Only 3 spots this month)
Everything in Small Group, plus:
• Fully bespoke protocol design
• 1:1 weekly private check-ins
• Direct priority messaging
• Personalised video feedback
• The PROTOCOL12 Guarantee
MOST POPULAR
Small Group
$797 ($66.42 / week)
Next cohort starts 11th October
(Limited spots available)
Everything in Self-Guided, plus:
• 12 Live weekly coaching calls
• Private community access
• Weekly group accountability
• Direct coach access
• The PROTOCOL12 Guarantee
Self-Guided
$347 ($28.91 / week)
Start today
(Instant evergreen access)
Everything Included:
• Personalised nutrition plan
• 12-week periodised training
• Daily breathwork library
• App access for 12 weeks
• The PROTOCOL12 Guarantee
Client Testimonials
The PROTOCOL 12 Guarantee
Show up. Follow the protocol. If you complete 12 weeks — training sessions, nutrition plan and workshops — and don't see real change, i'll extend your access for another 4 weeks, free, until you do.
No fine print — if you put in the 12 weeks and it doesn't work, that's on the protocol, not on you.
FREQUENTLY ASKED QUESTIONS
What if I've never trained before?
PROTOCOL12 is built in three phases specifically so beginners aren't thrown into week-12 intensity on day one. Your training and nutrition are set to your starting point, and the first phase is about building the foundation properly — not proving anything in week one.
How much time does this take each day?
I design your program around you and your schedule, this is not a one sized fits all approach and I build it from scratch to suit you, your lifestyle and your goals.
Do I need any equipment?
You can choose between training at home or the gym, with recommendations and guidance for each within the protocol.
What happens if I travel or miss a week?
Life doesn't stop for 12 weeks, and the protocol accounts for that. Workouts adapt for hotel gyms or bodyweight-only, and workshops are recorded if you miss one live. Most of all though, you build the skills to still live life and achieve your goals, both should always go hand in hand.
How is this different from your other coaching?
PROTOCOL12 differs from anything I have ever offered. This is a proven system built around structure, accountability and real time results.
What happens after week 12?
You'll leave with the knowledge, the habits and the results — not a cliff-edge back to where you started. You’ll get private alumni pricing on the next intake, an opportunity to transition to a maintenance program with continued community access, or upgrade your experience to a 1:1 overhaul.
What if I don't see results?
See the guarantee above.
Why 12 weeks instead of 4 or 8?
Four week is enough to get started, eight weeks is enough to see the first shift — more energy, a bit of momentum. It's rarely enough for it to become who you are rather than something you're "doing." The extra four weeks are where the habits stop needing willpower and start running on their own. That's the difference between a reset and a transformation.
You are 12 weeks away from entirely shifting your baseline
PROTOCOL12 provides the exact structure, the real-food nutrition, and the progressive training required to break the cycle of starting over.
Secure your spot, do the work, and you will be unrecognisable in 12 weeks.
