Premium 1:1 coaching with Joshua Hills Nutrition
The FHR Method
End binge and emotional eating, rebuild your relationship with food, and lose fat sustainably. In six months. Without tracking, restriction or guilt.
Everything I have learned from helping hundreds of clients recover from years of yo-yo dieting, emotional eating and poor body image, delivered as one structured system.
Apply for the FHR Method
Client success
What clients get working 1:1 with me
Freedom
No longer bingeing or obsessing over food. In control, rather than food having a hold on them.
Confidence
Body confidence and self-trust back, without tracking calories or counting steps.
Lifestyle
Exercise and nutrition habits that feel effortless and, more to the point, enjoyable.
Mindset
Guilt, fear and perfectionism let go of for good.
I lost around three stone, but my biggest success was changing my relationship with food. My desire to binge has reduced massively, and I now have strategies to manage it when it arises.
Oliver
I don’t think about food all the time anymore. It doesn’t control or consume my life like it did. The biggest one? I can’t remember the last time I had a binge.
Nadia
Within six months I’d lost weight, increased my activity and seen improvements in my PCOS symptoms. My HbA1c moved from the prediabetic to the normal range, and the weight remained off six months after coaching.
Angharad
Who you work with
Joshua Hills
I have spent years helping people get out of the binge-restrict cycle and back to eating without fear. Not through another plan, but by changing the behaviour underneath it.
I wrote You Can Eat That, I speak at events like FitXpo, and I campaign for better eating disorder care in the UK. The FHR Method is the same work, one to one.
Spaces are limited and enrolment is by application.
Apply nowIntroducing
The FHR Method
Food Freedom. Habits. Results. Over six months we create food freedom and sustainable fat loss through behaviour change, without counting, restricting, or starting over again.
The four systems
You move through four core systems, each built to take you from food chaos to calm control.
The Food Freedom Loop
Break the binge-restrict cycle. Identify emotional and environmental triggers, rebuild regular eating habits, and restore trust in hunger and fullness signals. You finally stop starting over every Monday.
The Habit Reset Formula
Rebuild consistency. We create structure around food, movement and mindset using simple daily actions. No tracking, just patterns that stick.
The Sustainable Fat Loss Blueprint
A habit-based structure that creates physical results through mindset and consistency rather than restriction.
The Freedom Body Framework
See physical progress that lasts. Improved body composition, better health markers, and results you sustain with complete food freedom.
The path
Six months, four phases
You begin with a six-month commitment and progress through four intentional phases.
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1
Weeks 1–4
Rebuild Awareness
We uncover your eating patterns and emotional triggers, rebuild structure around meals, and re-establish hunger awareness.
- Identify emotional and environmental triggers
- Rebuild consistent eating habits
- Feel calmer around food
By the end you feel grounded and clear. No more chaos, guilt, or second-guessing every meal.
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2
Weeks 5–10
Reset Habits & Reframe Mindset
We blend emotional awareness with simple, sustainable behaviour changes: balanced eating habits, stronger body trust, and a challenge to the diet voice that fuels guilt, perfectionism and all-or-nothing thinking.
- Build flexible, consistent eating patterns without tracking
- Strengthen food and body trust
- Develop your emotional toolbox for triggers
- Replace guilt with self-compassion and confidence
By the end you feel more in control, more consistent, and free from the rigid rules that have held you back.
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3
Weeks 11–23
Body Recomposition Without Obsession
We focus on health-promoting behaviour change that supports body recomposition: reducing body fat (optional), building muscle, improving strength. Still no tracking, no restriction, no obsessing over food.
- Build a simple, sustainable movement routine
- Improve energy, digestion and strength
- Create physical results through habits, not restriction
- Fuel your body for fat loss and muscle gain without counting
By the end you feel stronger, leaner and more energised, from consistency rather than obsession.
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4
Weeks 24–26
Refine & Sustain
You lock it all in and master maintenance. We build your Beyond FHR sustainability plan, review your emotional and physical milestones, and set you up to run it yourself.
- Create your Beyond FHR sustainability plan
- Review emotional and physical milestones
- Equip you for independence and ongoing success
By the end you no longer need a coach to hold the structure. You hold it.
Ready to start phase one?
Apply for the FHR MethodThe delivery
What you actually get
Everything you need and nothing you do not. Personalised support, structure and accountability at every step.
Deep-Dive Consultation
A 60-minute onboarding session covering your dieting history, emotional patterns and goals. We build your personalised six-month roadmap together.
Fortnightly Coaching Calls
1:1 calls for reflection, strategy and mindset coaching, plus in-depth video feedback between calls.
Daily WhatsApp Access
Real-time accountability, emotional check-ins and voice note support whenever you need it. You have my personal number.
Personalised Nutrition & Habit Plan
A flexible, non-tracking approach built around your hunger, your goals and your preferences.
Emotional Eating Toolbox
Urge surfing, self-soothing rituals and reflection prompts. Tools you keep using long after we stop working together.
Mindful Eating Mini-Course
Short videos and exercises that rebuild hunger and fullness trust.
Monthly Progress Reviews
Emotional, physical and behavioural check-ins, with habit resets and progress recalibration.
Beyond the Programme Pathway
Alumni pathway and maintenance guide so progress holds long after coaching ends.
Results
What six months looks like
I haven’t had a binge since the coaching started. I now wear clothes I would never have dreamed of wearing.
Vicki
I’ve lost 20kg and maintained it. My periods have been regular for 11 out of 12 months after being absent for years.
Tarn
Six months on, I’m 100% in a better position. Fitter than I’ve been in years, enjoying food without guilt and no longer experiencing evening binges.
Mike
Josh helped me understand the emotional triggers behind my binge eating and develop tools to address them before they reach that stage.
Claire
He undid 20 years of damage from slimming clubs and helped me relearn everything.
Rochelle
The improvements to my mental health have probably been even more important than the physical changes.
Susan
Before you apply
Do I have to track calories or weigh food?
No. The whole method is built on behaviour change rather than tracking. You will not count calories, weigh food or log steps at any point across the six months.
I have tried and failed at diets for years. Is this different?
The first four weeks are spent on your eating patterns and emotional triggers rather than on a plan. That is the part most diets skip, and it is why the binge-restrict cycle keeps restarting every Monday.
Can I still lose fat without restriction?
Yes. Phase three focuses on body recomposition through habits: a sustainable movement routine, better energy and strength, and fuelling for fat loss and muscle gain without counting.
Why is it six months?
Awareness takes four weeks, habits and mindset take another six, and physical change takes the twelve after that. Anything shorter tends to produce a result you cannot hold on to.
What happens after the six months?
You finish with a Beyond FHR sustainability plan and access to the alumni pathway and maintenance guide.
All spaces are on application only. Once these spots are filled, enrolment closes.
Apply for the FHR Method