steps to
remission
For those with Prediabetes or Type 2 Diabetes who are tired of conflicting advice and just want to know what to actually do!
Your Simple First Steps to Reaching Remission — Using Meals You Already Know How to Make
A way of eating to fit your life.
A 6-week, doctor-led programme that builds a simple, repeatable food system around your real life, not a perfect one.
£97
- Systemising simple, repeatable low-carb meals is the only way to escape food overwhelm and get off the sugar rollercoaster - once and for all.
Before & After - What changes in 6 weeks
BEFORE:
- Constant background noise - am I eating right? Why aren't my numbers moving?
- Cravings that hijack every evening, blamed on 'lack of willpower'
- Cooking two dinners, or giving up on eating differently because the family won't cooperate
- Confusion about what 'low carb' actually means in practice
- Guilt after every lapse, leading to the 'all-or-nothing' spiral
- Numbers that won't budge despite genuinely trying
AFTER 6 WEEKS:
- A clear, simple food system you can run on autopilot so no daily decisions required
- Cravings that have naturally quietened because you're working with your body
- One meal, two bases so you and your family eat the same food, adapted in minutes
- Complete clarity on exactly what to eat, why it works, and what you were missing before
- A troubleshooting system so one bad day never becomes a bad week
- A biological process that's finally working with you, not against you
Why it's not your fault!
When you eat – and I’m not talking about cake, I’m talking about toast, porridge, a sandwich, pasta – your blood glucose rises.
Your body releases insulin to bring it back down. Normal. Happens in everyone.
But if those foods contain more glucose than your body handles comfortably, the response is bigger. The drop comes faster and further than it should. And when blood glucose falls too low, your brain doesn’t think: we’re on a health kick, let’s be disciplined.
It thinks: emergency. Get sugar. Now.
That is what’s happening on the sofa at 9pm. Not so much a willpower problem. Biology.
A typical ‘healthy’ day of eating:
Wholemeal toast · Sandwich at lunch · Pasta for dinner
Can contain the equivalent of
over 30 teaspoons of sugar.
Not because anyone added sugar. Because that’s what those foods break down into in your blood.
A typical ‘healthy’ day of eating:
Wholemeal toast · Sandwich at lunch · Pasta for dinner
Can contain the equivalent of
over 30 teaspoons of sugar.
Not because anyone added sugar. Because that’s what those foods break down into in your blood.
Hi! I'm Dr. Nerys Frater.
I know what it feels like to get told to cut out sugar and not want to face it.
When I developed gestational diabetes with my second child, my first reaction was irritation at being told I needed to ‘cut out the sugar’. I didn’t want to! I thought fixing it meant saying no to every single treat, every day, all of the time. Not just sugar, but cravings, & all the foods I actually wanted. I thought it was a willpower problem. I didn’t think I had enough of it. And I thought I’d have to be perfect to solve it.
I’m a GP. I work in this field every day. And I still thought that.
What I’ve learned since, and what I want you to hear – is that neither of those things are true. The cravings aren’t a character flaw. They’re biology. And the body, given the right foundations, wants to heal. It doesn’t need perfection.
I had completely overestimated how hard this needed to be.
That's exactly what First Steps To Remission is. The path I wish someone had shown me.
One step at a time
New content drops each Sunday - building week by week into a complete food system. We start with breakfast and build a system that changes how you think about food entirely.
Simple. British. Affordable
Everyday ingredients from any supermarket. No exotic food. No expensive kit. No complicated recipes. Just plain, familiar food that works for your body and your budget.
Real life. Not perfect life.
Built for busy households, fussy families, and weeks that don't go to plan. I show you how let go of the perfection mindset.
Who is this for?
Is The First Step to Remission for You?
This is for you if:
- You've been told you have prediabetes or type 2 diabetes and want to take action & not just accept more medication
- You feel like you're doing everything right but your numbers aren't moving
- You're exhausted by conflicting advice and want someone to simply tell you what to do
- You're cooking for a family with different needs and can't face another complicated meal plan
- You've tried low carb before but suspect you've been doing it wrong
- You want a starting point that's honest, practical, and built for your actual life
This is not for you if:
- You're already consistently eating low carb and seeing results - you're ready for the next level (Blood Sugar Mastery Programme)
- You're looking for a quick fix or a short-term diet rather than a lasting food system
- You're not willing to start small - this programme asks for patience with the process
Steady Blood Sugar. Quieter Cravings.
A 6-week, doctor-led programme that builds a simple, repeatable food system around your real life, not a perfect one.
£97
What happens each week?
Each Sunday, new content drops in your member portal: a short video (maximum 30 minutes), a downloadable resource, and one clear task.
No information dump. No overwhelm. Just the right thing, at the right pace.
Calming the Rollercoaster
This is where the confusion ends. You’ll finally understand why your numbers aren’t moving despite trying, and why it has nothing to do with willpower or discipline. The hidden glucose traps hiding in the foods you thought were healthy. The biology that’s been running against you. And one clear, simple thing to change first. Just breakfast. That’s it.
The Two-Meal Compromise
This is the week that removes the biggest obstacle most people face. The family who won’t eat differently. The partner who needs their usual meals. The exhaustion of trying to change what everyone eats just because your needs have changed. You’ll learn exactly how to eat differently without anyone else at the table having to notice – and without spending your evenings cooking two separate dinners.
The Autopilot Meal System
The daily grind of figuring out what to eat. The last minute decisions that undo a good day. The exhaustion of planning meals for a household with different needs. This week removes all of it. You’ll build a system that runs itself – and finally realise that food doesn’t have to consume your thoughts all the time.
Silencing The Cravings
The 9pm craving. The food noise that runs all day. The guilt that comes after giving in. This week we dismantle all of it. You’ll understand exactly why the cravings have been winning. Lunch gets sorted. The evening pull towards the kitchen starts to lose its grip. Not through willpower. Through structure.
Finding Your Rhythm
A month in. This week we tackle the things that have derailed every previous attempt. Why emotional eating happens and how to work with it. How to break the grazing habit for good. Why this approach is working when everything else didn’t. And what to do when life gets in the way – so one hard day never becomes a hard week.
A Foundation for Life
The final week isn’t an ending. It’s where the system becomes yours permanently. You’ll identify your anchor habit: the one thing that, if you protect it, keeps everything else in place. The hard work of building the foundations is done. What’s left is simply repeating what works – with your new-found confidence that you have the techniques to keep going even when life gets in the way.
Steady Blood Sugar. Quieter Cravings.
No exotic ingredients. No complicated recipes. No on-off dieting pattern. Just the clearest starting point you’ve ever been given.
£97
What others are saying:
What's included?
Everything that’s included with your place:
- 6 weekly video lessons: Released each Sunday. Maximum 30 minutes. Clear, specific, and sequenced so each week builds on the last. Watch it, do the one task, feel the difference before the next step begins.
- Downloadable resources for every week: Shopping lists, meal planners, substitution guides, snack infographics. Everything you need to actually do the thing, not just understand it.
- Full recipe pack and meal plans hub: Everyday British ingredients. Simple preparation. Vegetarian options. Gluten-free. Built for real households where not everyone eats the same.
- Weekly Friday motivational email: A short, honest boost for the hard weeks. Because real life doesn't pause for six weeks and neither do we.
- Troubleshooting guide:For bad weeks, emotional eating, and the all-or-nothing moments that have derailed you before. Because they will happen; and this time you'll have a plan for them.
- Lifetime access: The programme doesn't disappear when the six weeks are up. Revisit any week, use the resources whenever you need them, and come back to it whenever life throws you off course. It's yours to keep.
First Steps To Remission Pathway
£149
£97
A note on places
First Steps first ran in June and the places filled within hours. I’m reopening it to a small new group of 50, kept deliberately small so I can look after everyone in it properly.
When First Steps opens to the public, it will be £149. Your place in this round is £97, more than half off the full price.
When the 50 places are filled, that is it for this round. The next round opens again later.
Your questions answered...
Can't I just Google this - or ask ChatGPT?
You can. And if you’ve landed on this page, you probably already have. The internet gives you a thousand different answers, half of which contradict each other, and none of which know your household, your cravings, or why your numbers aren’t moving. This programme isn’t information, it’s a structured, sequenced system built by a doctor who has spent nearly a decade with people in exactly your situation.
I'm not sure I'll be able to stick to it.
I'm on medication — is this safe?
I've already tried low carb and it didn't work.
I can't cook differently from my family.
What if I do everything and my numbers still don't move?
Is the price worth it?
What if I've had type 2 diabetes for years, is it too late?
It is never too late! The body has a remarkable capacity to respond when you give it the right foundations; and in many cases, the changes people see through diet and lifestyle are more significant than anything medication alone can achieve. I have worked with people at every stage of this condition, many of whom had been living with it for years, who have reduced their HbA1c, come off medication, and achieved remission. Wherever you are starting from, there is meaningful progress to be made.
Steady Blood Sugar. Quieter Cravings.
A 6-week, doctor-led programme that builds a simple, repeatable food system around your real life, not a perfect one.
£97
Final words:
If you’ve read this far, something in here has spoken to you.
Maybe it’s the description of the 9pm moment. Maybe it’s the recognition that you’ve been trying hard with the wrong starting point. Maybe it’s just a quiet sense that you’re ready – really ready – to do this differently.
I have helped people from every walk of life, every schedule, every household situation, every starting point. The people who get results are not the most disciplined. They are the ones who were open, willing to start small, and trusted the process long enough to feel the difference.
There are 50 places in this round. When they are gone, they are gone.
Start with breakfast. Let the rest follow.
With warmth,
Dr Nerys Frater
NHS GP · Founder, The Lifestyle Clinic