haha - Ah - you are the best, thank you for trusting and very well done for executing! x

Ali Cant hi there - I am so glad you are enjoying it! 2- 3L a day - If you have trouble digesting, then leave 20-30 mins either side of meal times to make sure that your stomach acid is as concentrated as it can be xx

moloney Did you get in? Sorry you had trouble - here is the link to - and I hope that will help x

https://rhealthclub.roseferguson.com/programs/rose-ferguson-rhc-health-club-r-exercise-1-2895f9?category_id=214646

Thank you Mita Davda x

Hi Laura - If you want to include TA sessions, go for it. Let me know about the hip and back - I'm definitely happy for you to do what works for you, as long as you're also doing the lifestyle pieces in the programme. 

xx

I ran out of space - Almond butter - I hear you!!! hahaha - x

Oh Mita - I am so sorry I didn't get to these yesterday - answering them here 

Green apples tend to be slightly lower in sugar and higher in fibre – great for blood sugar balance. Red apples are sweeter, with more polyphenols in the skin – both are fine.

Coffee first thing - love Exhale, which is genuinely a great brand. Black coffee before food can be too much for some (hello, cortisol), so just check in with how it makes you feel – if you're feeling jittery or edgy, consider waiting until after breakfast. I ask you to wait an hour for the cortisol awakening response to do its thing - 

Yes to plenish coconut milk!

All good – just check the label and try to go for one with olive oil over sunflower, and as few extras as possible. Great for on-the-go protein and fibre – quick and functional.

Yes to dark chocolate and raspberry - whole fruit is great, and get a good, high-cacao dark chocolate

Reishi is GREAT for wind downs - ancient and brave are bloody great - what are you mixing it with?  

hi Laura Braslins Cook I would do 2-3 caps in 2 L of water xx

Hi Mita Davda - hope you had a great weekend. The ingredients are nice - I feel that spikes can be dealt with by what you eat and how you live, though! Mind you, this might be helpful to support you while someone gets that under control!