Track, Move, Patience: The Programme
The thing I have been building. What it is, what it costs, and how to get involved.
A few weeks ago I published a piece called “I Am Not Qualified to Talk About This.” It was the most honest thing I have written on At The Table so far, and the response surprised me. A lot of people reached out, publicly and privately, to say it resonated. That they recognised the cycle. That they had been waiting for someone to talk about weight loss this way.
So here is my next step.
I said in that piece that I was building something structured around Track, Move, Patience. That I would share more soon. This is the more.
What the programme actually looks like
TMP is a twelve week programme delivered right here on At The Table. It starts on Monday 13 April 2026.
Every week for twelve weeks you will get three things.
A core lesson on Monday. This is the main piece for the week, written in the same voice you already know from this publication. It is not a lecture or a textbook chapter. It is me explaining what I have learned, what the evidence says, and how to apply it in real life. Each one builds on the last.
A practical action on Wednesday. One thing to do that week. Not five things, not a radical overhaul. One concrete, manageable action that moves you forward.
A check-in on Friday. A short form where you tell me how the week went, what was hard, and what you noticed. This takes a few minutes. It keeps you accountable and it gives me a window into what is actually going on for you so the programme stays responsive and real.
I will be in the comments on every lesson. This is not a pre-recorded course you do alone in a corner. It is a live experience with a group of people going through the same thing at the same time. That matters more than people realise. One of the biggest reasons Slimming World and Weight Watchers work for a while is the group element, the feeling that you are not doing it on your own. TMP has that, without the weekly weigh-in in a community hall.
The three phases
The twelve weeks are built in three phases of four weeks each. The order matters. Each phase builds the foundation for the next.
Phase 1: Track (Weeks 1 to 4). This is where you learn how weight actually works, why vague plans fail, what your body needs, and how to start tracking with awareness rather than obsession. By the end of this phase you will understand energy balance, know your TDEE, and have an honest picture of what you are eating and why. Most people have never had that picture, and it changes everything.
Phase 2: Move and Mind (Weeks 5 to 8). This is where you build sustainable movement into your life and start exploring the psychological side of eating. Walking first, everything else optional. But we also go deeper into why you eat, not just what you eat. By the end of this phase you will have a movement habit that fits into your actual routine, a genuine understanding of what drives your eating beyond hunger, and a clear picture of how far you have come.
Phase 3: Patience (Weeks 9 to 12). This is the phase that makes TMP different from everything else out there. Food noise, plateaus, identity after weight loss, and how to keep going when the programme ends. Most programmes stop at the practical stuff. This one goes into the mental side, because the mental side is where most people fall apart.
The twelve weeks at a glance
So you know exactly what is coming, here is the full programme week by week.
Week 1: Why Everything You Have Tried Has Not Worked. The three patterns that have been silently sabotaging every previous attempt. Why vagueness fails, why overhauls fail, and why “I will start again Monday” is the most dangerous sentence in weight loss.
Week 2: How Weight Actually Works. TDEE, energy balance, calorie deficit, and protein. The mechanical truth of weight loss that most diets never teach you properly. You will calculate your own numbers and for the first time have a clear picture of what your body needs.
Week 3: Small Changes Beat Big Overhauls. Why one sustainable change outperforms ten dramatic ones. You will make your first small dietary adjustment and learn why it works when going all in never did.
Week 4: The Scale Is Lying to You. Why the number on the scale fluctuates daily and what it actually means. Sodium, water, hormones, digestion, stress. This lesson will change your relationship with the scale permanently. End of Phase 1.
Week 5: Walking Is the Most Underrated Tool in Weight Loss. Why walking burns more cumulative calories than most gym routines, and why it is the one form of movement you can sustain for years. You will find your baseline step count.
Week 6: Building a Habit That Sticks. The difference between a routine and a habit. Anchoring, habit stacking, and how to build a walking habit that survives bad weather, bad weeks, and bad moods.
Week 7: Why Do You Eat? The psychological turn. Physical hunger, habitual eating, emotional eating, and anticipatory eating. Four types of eating, only one of which is hunger. This is the lesson most programmes never give you.
Week 8: The Midpoint. Stop. Look back. See how far you have come. Photo comparison, weekly averages, progress beyond the scale, and an honest conversation about what has been harder than expected. End of Phase 2.
Week 9: Food Noise and the Mind. What food noise actually is, why some people live with a constant background awareness of food, how medication reveals it, and how to manage it whether you are on medication or not.
Week 10: Plateaus Are Not Failure. Why the scale stalls, what is happening underneath, and why the worst thing you can do is react. The lesson that separates people who push through from people who quit.
Week 11: The Identity Lag. The one nobody talks about. How your brain lags behind your body after weight loss. Why you still see the old version of yourself. Why compliments feel strange. Why buying new clothes feels wrong.
Week 12: What Happens Now. Your post-programme plan. How to carry everything you have built forward without the structure of the programme holding you in place. And what comes next for those who want ongoing support. End of Phase 3.
How this compares to what you might have tried before
I have done Slimming World. I have done Weight Watchers. I know the model. You pay a weekly fee, you go to a group, you stand on a scales, you get a round of applause if the number went down, and you go home with a plan that tells you what to eat. It works for some people, and I respect that.
But here is what those programmes never addressed for me. Why I was eating when I was not hungry. Why the scale going up by a pound on a Wednesday morning could ruin my whole week. Why I could follow the plan perfectly for a fortnight and then abandon it completely on day fifteen. Why every attempt started with massive enthusiasm and ended with quiet shame.
TMP is built around those questions. The ones that sit underneath the meal plan and the calorie count. The ones that actually determine whether someone sticks with it or not.
You know what a Slimming World leader is? Someone who went through the process and now helps other people do the same. They are not dieticians. The experience is the qualification. That is exactly what I am doing here. The difference is that TMP costs a fraction of the price, goes deeper into the psychology, and does not pretend that clapping when you lose half a pound is a substitute for understanding why you gained it in the first place.
What it costs
€10 a month. That is it. Subscribe to At The Table as a paid member and you get the full programme: every weekly lesson, every practical action, every check-in, and access to the comments where the real conversations happen.
To put that in perspective: a single week of Slimming World costs more. A month of Weight Watchers digital costs more. A Friday night takeaway costs more. You are getting a twelve week structured programme, weekly engagement, and a community of people going through it together, for less than the price of two coffees a week.
I have priced it this way deliberately. This is the founding cohort. I want people in the room who genuinely want to do the work, and I do not want price to be the reason anyone sits this out. What I need from you in return is honesty, engagement, and a willingness to show up each week and do the check-in. That is the deal.
This founding price will not last. Future cohorts will be priced to reflect what the programme is worth once it has been tested and refined with your help. If you are thinking about it, this is the time.
Who this is for
If you read the “Not Qualified” piece and thought yes, that is me, then this is for you.
If you have tried to lose weight more times than you can count and the problem was never information, it was application, this is for you.
If you have ever followed a plan perfectly for two weeks and then quietly abandoned it without telling anyone, this is for you.
If you are on Mounjaro or Wegovy or Ozempic and want a framework that helps you build habits while the medication gives you the window to do it, this is for you.
If you are not on medication and never plan to be, this is equally for you. The principles are the same regardless.
If you want to lose a stone or five stone, if you are twenty five or fifty five, if you are a man or a woman, the framework applies. The application adapts. The community is for everyone.
What happens next
The programme starts on Monday 13 April 2026.
If you want in, subscribe to At The Table as a paid member using the button below. That is all you need to do. You will get access to every piece of programme content from Week 1 onwards. Please ensure if you do sign up do so via a web browser on the phone rather than the Substack or on your desktop browser. Apple and Google like to charge folks extra which is not cool, and only people that win are the aforementioned corporations.
If you are not sure, that is fine. Keep reading At The Table. The free writing continues regardless, and you can always join a future cohort.
For those who want more personalised support, I will be offering a small number of one to one coaching places alongside the programme. I will share details on that in the coming weeks.
If you have questions about any of this, hit reply to this email and it comes straight to me. Nobody else sees it. Or leave a comment below.
Will
Important: TMP is an educational and behavioural support programme. It is not medical treatment, therapy, or nutritional advice. I am not a doctor, dietician, or registered fitness professional. If you have existing medical conditions or are considering significant changes to your diet or exercise, please consult your GP first. Results vary and no specific outcomes are promised or guaranteed. Full terms and disclaimer [here].