Frequently asked questions

ABOUT THE PROGRAM

• Whats the difference between the meal plans?

  There are 4 meal plan options, including Paleo (Smart Carb), Low Carb (Keto), Egg Free (Low Carb), and Nut Free (Low Carb).

  All meal plans are designed to suits anyone looking to make an easy yet delicious change to their diet, and any option can help you begin to heal your gut, reduce inflammation, balance blood sugar levels and reduce cravings, release excess body weight, increase lean muscle mass, and most importantly increase your energy and overall health.

  Smart Carb Paleo: Celebrates real whole foods, with the inclusion of moderate carbs from smart (natural) sources - like pumpkin and bananas. This option is for those who aren’t looking to restrict their carb intake too much, whilst celebrating an abundance and variety of nourishing real foods to support their health and energy needs. This option is still relatively low in carbs, but we are simply celebrating them smartly and always paired with incredible fats and proteins to ensure all meals are nutrient dense and well balanced to support your everyday lifestyle. Each day is almost always less than 100g net carbs per day.

  Low Carb Keto: Very similar to the Smart Carb Paleo meal plan, celebrates nourishing real food, except with this option we aim to reduce daily carb intake to about 50g or less net carbs per day (most often under). This option simply swaps bananas for avocados, mango for papaya, pumpkin for zucchini – although it does still include some pumpkin because amazingly pumpkin is only about 7% carbs and contains beta-carotene and other includible nutrients which is why I love it! The Low Carb Keto meal plan suits those who are wanting to reduce their carb intake whilst still leading an active life style. This option supports healthy weight loss, assisting you to burn your own fat stores, whilst also keeping you nourished, healthy and happy. For those looking for strict Keto, feel free to select this option and take it even further by making sure all veggies are low carb, above ground green veggies, and keep all fruit to berries. This option may also assist hormone balance and brain function.
  

  Low Carb Nut Free: In addition to helping you achieve all the incredible health benefits of the other meal plan options, I’ve created the Low Carb Nut Free option for those who may have intolerances to nuts. This eliminates the potentially inflammatory components found in nuts, such as Lectins and the mineral blocking Phytic Acid, plus it helps to reduce high levels of Omega 6’s in the diet, which are pro-inflammatory. You will never miss out on variety with this option as I’ve created incredible nut free versions of all my favourites, including Nut Free Granola, Nut Free Keto Bread and Nut Free Coconut Pancakes! With this option, you will still get plenty of good fats and fibre.

  Low Carb Egg Free: Just like with the Low Carb Nut Free meal plan, I’ve also developed a Low Carb Egg Free option that includes delicious, nourishing and satiating breakfasts, lunches and dinners to assist those who may have intolerances to eggs. This is a great option for those who may have autoimmune conditions or leaky gut. Eggs can often also contain significantly high levels of Omega 6’s (up to 15x more Omega 6 than Omega 3), so for those with chronic inflammation, avoiding eggs may be worth considering. With that said, if you do not have an autoimmune condition, a leaky gut, or chronic inflammation, and you can tolerate eggs well, please do not fear eggs as they are an incredible source of nutrition for the majority of us.

• Can anyone do the Program?

  Absolutely! The Luke Hines 10 program is suitable for all age groups and fitness levels, and with the adjustable ‘Meal Plan Serve’ options, its suitable for one person up to families of six (we calculate the shopping list according to how many will be using the meal plan).

• How does it work?

  The Luke Hines 10 program is based online, so all content (including your meal plans, shopping lists, motivation pieces, blogs and workout videos and more) will become available within your personal dashboard as you progress through the weeks. Some emails do accompany the program, however it is always best to login to your personal dashboard to access your daily content.

• Do I get Prep time? When does the Program start?

  The Prep Week does begin immediately upon your registration, so Week 1 will always begin 7 days after the date of your registration. But don't worry because we also include 4 Bonus Recap Weeks after Week 10 which are there for you to review all previous content or catch up on a week that you may have missed. Plus we have a simple 'check box' on each day's activities so you can easily keep track of where you're up to!

  The Program has 15 weeks in total - 1 x Prep, 10 x Program, 4 x Recap

• What if I miss a week?

  We completely understand that events come up that may take us away from our usual routine, so to accommodate for busy lifestyles we have included 4 Bonus Recap Weeks after Week 10 which are there for you to review all previous content or catch up on a week that you may have missed. Plus we have a simple 'check box' on each day's activities so you can easily keep track of where you're up to!

  The Program has 15 weeks in total - 1 x Prep, 10 x Program, 4 x Recap

  During the 4 Recap weeks, you will have the option of continuing via the monthly extended access option which will not only give you continued access to the whole program, but it will also give you access to new monthly recipes, blogs, workouts and more! The extended access is optional, and like the Program, it is also cancel any time.

• How long do I have access for?

  All Programs have an initial access period of 15 weeks. These 15 access weeks begin immediately from the time of your successful registration, however with 1 Prep Week and 4 bonus Recap weeks included there's no pressure to start immediately.

  The initial 15 access weeks consist of - 1 x Prep Week, 10 x Program Weeks, and 4 x Recap Weeks.

  During the 4 Recap weeks, you will have the option of continuing via the monthly extended access option which will not only give you continued access to the whole program, but it will also give you access to new monthly recipes, blogs, workouts and more! The extended access is optional, and like the Program, it is also cancel any time, otherwise, access will end after the full 15 weeks.

• Am I locked in to a contract?

  No - as no program is locked in and we always want you to feel positively in control of your journey, there is no minimum period required. You can cancel your Program at any time from within your personal dashboard and your request will be processed immediately.

  
  

  Of course you may also request to cancel via getting in touch with us at support@lukehines10.com, however the processing of cancellation requests this way would not be immediate.

• How do I join?

  Simply select the Subscribe button from the top bar and you will be taken to the secure registration page to complete your details, choose your best meal plan option and you will be on your way!

• What support will I receive?

  Support@lukehines10.com is a publicly available support email dedicated to assisting Program members, as well as anyone who has an enquiry relating to, or (where possible) similar to, the Luke Hines 10 Program. We also have a free, dedicated and exclusive member only Facebook support group where Luke offers live chat videos, supportive posts and more. The Facebook support group is a 24/7, safe place for you to discuss recipe ideas, motivation, workouts and more with the incredibly positive and supportive community, plus Luke and the team are also actively involved in many support group discussions. Once you become a member we will pass through the special link to request access!

  Please note our team is based in and operates within Australian Eastern Standard Time (AEST) including Daylight Savings Time, so email replies will generally be sent within standard business hours.
  

• What is the Luke Hines 10 Facebook support group?

  As an active member, you will have exclusive access to the official Luke Hines 10 Facebook support group. This group is a safe place for you to discuss recipe ideas, motivation, workouts and more with the incredibly positive and supportive community. Luke also offers live chat videos, supportive posts and more, plus Luke and the team are also actively involved in many support group discussions. Once you become a member we will pass through the special link to request access!

• How do I cancel my membership?

  As no program is locked in and we always want you to feel positively in control of your journey, you can cancel your Program at any time from within your personal dashboard and your request will be processed immediately.

  Of course you may also request to cancel via getting in touch with us at support@lukehines10.com, however the processing of the request this way will not be immediate. If on the weekly payment option and hoping to avoid your next weekly payment, it is always best to self-cancel within your dashboard, otherwise if cancelling via email we must receive a minimum of 3 days’ notice.

• Medical Disclaimer

  Before making any changes to your diet or exercise regime Luke and the team strongly advise that you consider your circumstances (including age, pregnancy status, diabetes, allergies, food intolerances, high blood pressure, high cholesterol or any other pre-existing medical conditions as well as your general state of health) and obtain appropriate advice from healthcare professionals wherever necessary.
  

  It is advised that you always consult your doctor or a medical professional before embarking on any new diet or lifestyle change. If you think you may have difficulty with the Program’s diet or exercise recommendations, have a pre-existing medical issue or severe allergies, are pregnant or may need specialist advice from a medical expert, we suggest that you speak to a relevant health professional about these concerns or circumstances.

• Can I do this program if I am pregnant?

  Whilst we feel that the meal plans and workouts can be suitable during pregnancy some adjustments may be needed so we strongly advise that you get in touch with your healthcare professional if you are pregnant or lactating to tell them exactly what you are doing before making any changes to your diet or exercise regime. Every circumstance and pregnancy is different and close, careful monitoring is advised.

MEALS

• I'm not the greatest cook. Are the meals hard to make?

  Not the greatest cook, or pressed for time? Don't worry because all of the meals within the program are easy to make, use only simple everyday affordable ingredients and require minimal prep.

  Luke is the first to admit he's not one for fancy meals with loads of rare ingredients and he knows that we all lead busy lives! With this program Luke aims to not only provide you with delicious, simple and healthy foods, but also to teach you intuitive eating and show you how to continue cooking this way beyond the program.

• I'm a fussy eater. What if I don't like a meal in my plan?

  All meals within the Program are designed to promote and support optimal health, whether from your meal plan or the main Recipe Library, so if there is a meal that doesn't quite suit your tastes, preferences, or dietary requirements, you are most welcome to browse the main Recipe Library and use a recipe from there!

  If it is just one or two ingredients that you want to avoid, you can always leave them out or swap them for something similar - the recipes are super easy, so they will generally always work even with some swaps or with some ingredients missing.

• What if I have a food allergy or sensitivity?

  All of the recipes within the Luke Hines 10 program are gluten free, dairy free, soy free and refined sugar free. They celebrate real food ingredients and are paleo friendly, however we completely understand that sometimes there are other allergies and dislikes to consider. Whenever your shopping list shows an ingredient you cannot tolerate, do not want, does not fit your budget or you cannot source, in most cases you can simply leave it out or swap it for something similar and the recipe will still be delicious. If you’re unsure, you can always ask within the incredible Program Facebook support group where you will no doubt receive multiple suggestions.

  
  

  Please be aware some nuts, eggs and shellfish may feature in the program and you will be required to swap out if need be.
  

• Can I do the program if I am a vegetarian or vegan?

  Although we respect all personal dietary requirements or chosen lifestyles, the Luke Hines 10 meal plans are structured around well sourced proteins from land and sea animals. Luke always recommends to eat grass fed beef, free range pork and poultry, and sustainable line caught fish when possible. In all cases, you can either swap the animal protein out for a preferred/more suitable option, or you can leave out the animal protein completely, however we do advise that you consider including appropriate amounts of healthy sources of protein within your diet.

MINDSET

• What's involved in the Mindset component?

  During the course of the program, Luke and program psychologist Michael share different thought topics, motivational tips and videos, and mindfulness practices for you to try that aim to keep you feeling on top. These Mindset topics will be gentle, constructive, thought provoking and most importantly motivating!
  

• I have a mental health disorder and/or are seeing a Psychologist, is this program right for me?

  The Mindset component of Luke Hines 10 is first and foremost educational, with content designed to give you information and simple tools to build a healthier and happier life. Although Michael is a Psychologist and some of the techniques are drawn from a model of therapy (ACT), the program itself is not designed as a treatment for depression or other clinical disorders. Therapy involves taking into account your history, biology and your environment, among other things. These important factors about you fall outside of the scope of this program and as such, it is not therapy. The concepts and tools can however be used successfully in conjunction with therapy. We recommend you ask your doctor, therapist or other treating health professional to take a look at what the program involves and ask them whether they think it is right for you.

MOVES

• How long are the workouts?

  Luke's daily workouts are just 10 minutes..! That's it? Yep, that's it!

  For those more advanced movers, Luke recommends repeating the workouts up to 4 to 5 times consecutively, making each day a HIIT, circuit style program.
  

• What will the workouts do for me?

  Luke's daily 10 minute workouts are designed to increase your overall fitness, including stamina, strength and endurance, help you release excess body weight, gain lean muscle mass, plus they will activate your metabolism and improve your cardiovascular and respiratory health.
  

• What if I'm advanced or want to stick to my own routine?

  Luke's workouts are designed to be achievable for all individuals at varying fitness levels, from beginner to intermediate, and up to advanced.

  For those more advanced movers, Luke recommends repeating his daily workouts up to 4 to 5 times consecutively, making each day a HIIT, circuit style program.

  Remember these workouts are optional, so always feel free to stick with your own fitness routine and only incorporate the program workouts if needed.
  

• What if my goal is to GAIN muscle, not lose fat?

  Luke's workouts are designed to help you gain lean muscle mass complimented by the nourishing foods within your meal plan. If you have a hyperactive metabolism or want to limit cardio, the exercises can be performed slowly in a controlled manner to target and fatigue muscles more directly.

• What if I am not as young as I used to be, or injured/restricted?

  Where Injury, Age, or Health may prevent you from moving too adversely, Luke always encourages you to simply move in a way that suits your body, but most importantly in a way that you enjoy! Whether its taking the dog for a walk, kicking the footy in the park with the kids, seniors yoga, or swimming, Luke's biggest request is that you perform some type of movement that works for you and that you will look forward to each day.
  

• Can Luke create a personalised workout plan or program for me?

  The primary goal of the Moves component is to offer achievable workouts that can be as easy or as intense as you make them, therefore assisting members who are at all different fitness levels. Luke cannot offer personal training program, but if you do follow Luke’s daily program workouts, you will increase your overall strength and endurance, plus you can achieve improved body tone, improved cardio and respiratory health, and an active metabolism.
  

• Do I have to do the Moves?

  Absolutely not. The food itself will support optimal health. Remember, like anything, the Moves (exercise) component is always optional, however we always encourage you to prioritise doing what you love when it comes to exercise. Whether that’s sticking to your own structured training routine, or simply walking the dog, or following along with Luke’s program, the most important thing is that you are able to enjoy some type of movement within your week.

• Will I require a gym membership or any special equipment?

  No gym memberships are required to follow Luke’s workouts, and they use little to no equipment. The workouts can be performed at home or in the park, but of course if you do prefer to exercise in the gym environment you can absolutely complete your sessions within your local gym and incorporate any equipment you want to use.