Autoimmune self-paced course
The Four Part Plan
Feel better, naturally.
Calm inflammation
Boost energy
Fuel healing with foods - not fads
Do you live with an autoimmune condition…and feel like your body is working against you?
You’re not alone. Millions silently struggle with:
persistent fatigue, pain, brain fog, or bloating
chronic inflammation and flare-ups
a confusing list of ‘trigger’ foods
frustration with conflicting advice online
feeling dismissed or unsupported in their healing journey
It doesn’t have to stay that way.
What if you had a clear roadmap to eat in a way that supports your immune system - without guessing?
The Four Part Plan is an online course that teaches you how to use food and lifestyle strategies to calm inflammation, reduce symptoms, and support long-term healing.
This isn’t about restriction. It’s about learning what truly works for your body.
This course is for you if:
✔ You’ve been diagnosed with an autoimmune condition (like RA, Hashimoto’s, alopecia areata, IBD, psoriasis, vitiligo)
✔ You’re tired of feeling inflamed, fatigued, and foggy - and want real, sustainable relief
✔ You’re overwhelmed by conflicting advice online and want a clear, step-by-step path
✔ You want to support your body naturally, without extreme diets or unproven fads
✔ You’re curious about the power of nutrition to calm symptoms, boost energy, and improve overall wellness
✔ You want a flexible plan that fits into your life - not one that takes over it
✔ You’re ready to be empowered, not restricted
What you’ll learn…
🌿 Module 1: Calming Food Intolerances
In this module, you’ll learn how food intolerances can quietly fuel inflammation and autoimmune symptoms — and what to do about it.
We’ll explore:
The role of food intolerances in autoimmune disease
The most common trigger foods and how they affect your body
How to gently identify your own food intolerances
Simple, effective steps to reduce reactions and find balance again
Understanding histamine sensitivity and gut irritants — and how to calm them
You’ll finish this module with a clearer picture of what’s really driving your symptoms and a personalised plan to start soothing your body from within.
🧄 Module 2: Strengthening the Gut Wall and Digestion
Your gut is at the heart of your immune system — and when it’s under strain, your whole body feels it.
In this module, you’ll learn how to support and strengthen your gut wall so your body can recover and thrive from the inside out.
We’ll explore:
The crucial role of the gut wall in autoimmune health
How to naturally strengthen and protect your gut lining
Why healthy digestion is essential for energy, immunity, and overall balance
Practical strategies to improve digestion and nutrient absorption
How ultra-processed foods affect your gut — and simple swaps that make a difference
You’ll finish this module with a deeper understanding of how to care for your gut — and the tools to make every meal more nourishing and supportive.
🌱 Module 3: Regulating Your Metabolism
A balanced metabolism supports everything — from your hormones and immune system to your mood and energy levels.
In this module, you’ll learn how to bring your metabolism back into rhythm so your body feels steady, strong, and supported every day.
We’ll explore:
How a dysregulated metabolism can fuel autoimmune symptoms
Simple, practical steps to support healthy blood sugar balance
The connection between metabolism, hormones, mood, and energy
Gentle lifestyle shifts that help you feel more stable and energized
Easy “real-life” hacks to boost your results and maintain progress
By the end of this module, you’ll know how to work with your body — not against it — helping you to feel strong, energised and resilient.
🫖 Module 4: Regulating Your Nervous System
Your nervous system is the control center for everything — digestion, hormones, immunity, and even inflammation. When it’s calm and balanced, every part of your body can function in a more healing, anti-inflammatory state.
In this module, you’ll learn how to create a sense of safety in your body so it can move out of “fight or flight” and into true rest and digest mode — where repair and restoration happen naturally.
We’ll explore:
How your nervous system influences every other system in the body
The connection between stress, inflammation, and autoimmune symptoms
Simple ways to signal safety to your body and support healing
Lifestyle habits that complement your nutrition steps for deeper calm
Practical tools to help you feel grounded, centered, and supported each day
By the end of this module, you’ll understand how to bring more calm into your body and life — creating an internal environment that promotes immune tolerance and repair.
This course gives you everything you need to make lasting, supportive changes - without the overwhelm.
Here’s what’s included:
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On-Demand Video Lessons
Easy-to-follow modules that guide you through the core pillars of autoimmune nutrition - all at your own pace.
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Downloadable Meal Collections
Get access to beautifully designed recipe collections filled with energizing breakfasts, tasty lunches, and nourishing dinners (and yes, plenty of delicious snacks!) — all created to help you bring what you’ve learned to life.
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Monthly Q&A Sessions
Come and chat to me in our monthly Q&A calls for friendly support, guidance, and a chance to ask your questions in real time.
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Resource Library
Resource Library is my little corner where I’m always adding fresh updates — from simple solutions to common food challenges, new ideas to support the course videos, or the latest helpful research to keep you inspired.
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6 Months Membership Access
Your enrolment includes 6 months of full access, so you can take your time, work through each module when it fits your schedule, and truly integrate the changes step-by-step.
I’m Kate (MA (Oxon), mBANT, mCNHC) and I’m a registered autoimmune nutritionist.
My own autoimmune diagnosis in my early twenties completely changed how I saw health. I was overwhelmed by conflicting advice and quick fixes — until I discovered the difference that nutrition and lifestyle medicine could make. With the right support, I was able to understand what my body needed and rebuild my health naturally.
That experience inspired me to retrain as a registered nutritionist, after completing undergraduate and masters degrees at Oxford University and graduating with distinction from the Institute for Optimum Nutrition in London.
Now, I help people with autoimmune conditions calm inflammation, boost their energy, and reduce symptoms and frequency of flare-ups — without confusion or unnecessary restriction.
My approach is always about flexibility, compassion, and finding what truly works for you.
Whether you’re newly diagnosed or have been navigating autoimmunity for years, this warm, supportive course will help you understand the link between what you eat and how you feel — and give you the confidence to create lasting change
- Brigitte
- Brigitte
“Finding someone who specialises in autoimmune conditions was a huge comfort to me as I had seen nutritionists in the past who don’t always fully understand.
Kate explains very interesting and relevant things.
With my dedication and Kate’s fabulous advice most symptoms have gone.
I only wish I had found her years ago. I probably would have had fewer problems.”
- Hannah
- Hannah
“I was fed up of struggling with several autoimmune issues and worried they were getting out of control. I wanted to feel good again.
Kate’s approach is very informative, supportive and holistic…I have recommended you to absolutely everyone…this has changed my life.”
- Helen
“I have a lot of hope now, I don’t feel afraid of the condition and I have tools to work with. Taking charge of my gut health and experiencing the benefits of persisting with dietary changes has changed everything.”
Your body has an incredible capacity to restore balance — it just needs the right support. This course will help you rebuild that foundation with clarity, compassion, and confidence. Come and join us inside and start feeling better.
About the plan…
The western medical system tells us that when we have an autoimmune condition, we can do nothing but rely on medication and surgery. Yet this is simply not true.
Research and clinical evidence show that the following steps help us to regain immune tolerance, reduce autoimmune symptoms and the risk of flares:
reduce inflammation and food intolerances;
strengthen the gut wall;
re-set our metabolic health; and
regulate our nervous systems.
Where people struggle:
not knowing which steps would be most effective for them;
not having the detailed information to implement the steps correctly;
not understanding that they need to run these steps concurrently to create a critical mass of change that sufficiently reduces inflammation to allow them to regain immune tolerance;
not maintaining these steps for long enough, either because they don’t have enough support to manage this, or because they have missed early positive signs that they are on the right track and so have lost confidence.
How can an on-demand plan be right for me as an individual?
Regardless of individual case history and symptoms, there are fundamental steps which everyone needs to implement in order to see improvements in their autoimmune health.
These baseline changes are applicable to every person with an autoimmune condition because they re-set the foundations for autoimmune health and immune tolerance.
We are programmed by modern medicine to think that there must be some tiny unique detail somewhere which will unlock the solution to our health problems.
Yet research and clinical evidence show that by far the most effective action we can take is to carefully and consistently reduce our inflammation levels and food intolerances, strengthen the digestive system including the gut wall, re-set our metabolic health and regulate our nervous system.
This is true for everyone.
Why do the steps in the plan work?
All of the steps in the plan contribute to lowering our inflammation levels.
When inflammation is low, we can regain immune tolerance. There is overwhelming evidence that increased immune tolerance reduces the risk of autoimmune activity.
When inflammation levels are low, the immune system is able to operate in a more sophisticated way, allowing it to distinguish more easily between foreign pathogens and the body’s own tissues.
How will I know if the plan is working?
The plan will show you how to look out for early signs of success that can give you confidence that inflammation levels are falling.
This boosts motivation and reduces the risk that you will fall away early the process because you didn’t know what you were looking for.
The plan also allows you to come and chat to me once a month to help you stay on track and adapt the plan to your needs.
Your body has an incredible capacity to restore balance — it just needs the right support. This course will help you rebuild that foundation with clarity, compassion, and confidence. Come and join us inside and start feeling better.
How the program works…
On joining, you’ll receive access to the online Member’s Site, where you will have on-demand access to all of the materials.
The welcome video shows you how to work through the plan at your own pace so you don’t feel rushed or under pressure.
The plan is structured into four parts. Each part contains 60-90 minutes of bite-sized videos clearly explaining why working on this area can help your autoimmune health, the variety of ways in which you make positive changes, and practical examples of how to do this easily and effectively. Audio versions and downloadable slides are also included. (Contact me if you have accessibility needs.)
Within each part, there are a variety of changes to choose from. I will show you how to pick the particular steps that are most relevant to you.
Extensive meal inspiration collections for breakfast, lunch and dinner, and snacks and treats are also available to download to help make things easier for you.
You will have access to the Member’s Site for 6 months, which will give you plenty of time to work through each part and will keep you feeling focused. (If you want to continue to have access beyond the initial 6 months, you can continue your membership for £18 per month for as long as you like.)
You can also come to the open drop-in sessions, held once a month, whenever you feel like you need a bit of extra support with implementing guidance from the course. The drop-in sessions offer a chance to ask questions, get extra food ideas, to connect and to chat through how you are getting on. They can also offer accountability if you need it. As these are drop-in sessions, rather than group sessions, you will usually be able to get some time with me by yourself if you want to.
Within the Member’s Site, there is a library where I add extra information or meal ideas from time to time.
As a Member, discounted one-to-one sessions are also available to purchase.
Have a look at the FAQs section at the bottom of this page for more information.
Come to the drop-in sessions for extra support …
- Rachel
“Kate is a great listener and understands that small changes can often require a large amount of effort!
I always felt 100% confident in Kate’s recommendations and she explained scientific reasonings in ways which were easy to understand.”
- Ronel
“Kate is sympathetic and listens…she will help you sort through any misinformation you might have come across on the internet.”
FAQs
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This program is for anyone looking to take charge of their autoimmune health journey.
The fundamental steps of autoimmune nutrition are relevant to everyone, yet this information is not provided by doctors as part of their standard care.
So I have created a program that sets the most effective nutrition tools, and how to implement them in a way that works for you.
The program allows you to move at your own pace, without feeling pressured or overwhelmed.
I have seen these steps make such a big difference for my clients, as well as for me. Everything in the program is evidence-based and I explain clearly the science and research behind each step.
I believe holistic, nutritional support should be available to everyone with an autoimmune condition.
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You will receive access to the Member’s Site for six months. The Member’s Site provides all of the on demand recorded content, the meal ideas and links to attend the twice monthly drop-in sessions.
If you decide you then want to retain access to the Member’s Site, as well as the monthly sessions, you can continue for £18 per month for as long as you like.
By the end of the four months, you will feel really confident in your plan and in your ability to continue your progress.
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The plan content is all pre-recorded, which will suit you if you are fairly independent and happy to try things out on your own.
I have made it really accessible, easy to watch, to understand and to implement. All the steps are presented in bite-sized recordings so that they don’t feel overwhelming.
I have added in the monthly drop in sessions (via Zoom) so that you have somewhere to come and ask questions and get some more support with implementing the plan if you need it.
The drop in sessions are open to all, so you may find you are one of several people who have joined the session, or you may sometimes find you are the only person there.
They take place on Wednesday and Thursday lunchtimes (with occasional changes due to holidays, etc).
The sessions are designed so that you can drop in and ask your question at any point during the hour. If there is someone ahead of you, you can listen to my conversation with them while you are waiting to ask your question.
The drop in sessions are very informal. I think this opportunity to talk can be extremely helpful for people and is often a missing piece of the jigsaw in current healthcare provision.
If you are a fairly private person, or just like doing things by yourself, there is absolutely no requirement to come to the drop in sessions. They are there if you need them. The pre-recorded content is fully comprehensive.
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No, definitely not. There is no rigid protocol. These tend not to work for people, because they are unmaintainable beyond the short term and do not take account of your individual symptoms, needs, preferences, etc. In some cases they are detrimental to gut microbial health over the longer term too.
The plan is split into four parts, each of which contains evidence-based steps to help you reduce inflammation and support proper immune function.
There are a selection of steps to choose from within each section. Effectively I am showing you how to build up a tool box of steps that you can layer in over time.
I give you plenty of information to help you work out which steps may be particularly relevant to you.
The variety within the plan also gives you the ability to continue to develop your progress over the longer term, because there are so many options to explore and ways to extend how you implement these options.
The plan is specifically structured to broaden your diet overall, to make life feel easier, and to give you back a sense of control and agency.
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There is the option to add one-to-one sessions with me if you would like to. You can add these at any point within the four month plan, or in the 12 months that follow.
One-to-one sessions are priced at £225 for the initial session (70 mins) and £185 for follow up sessions (60 mins).
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The drop-in sessions are held on alternating Wednesday and Thursday lunchtimes.
You don’t need to come for the whole hour, you can just pop in to ask a question, or have a quick chat.
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Yes, this plan is a great way to help you maintain and develop your progress.
You get to dive deeper into the fundamental areas of autoimmune nutrition and are able to continue checking in with me regularly for support through the drop-in sessions.
In particular clients find that part 4 of the program offers a great way to explore how the nervous system influences their autoimmune condition. There are lots of tools in this section that you can use to complement all the other steps you are taking.
Existing and previous clients are eligible for a 25% discount. Use code CLIENT25
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I want to reduce stress and uncertainty for people who are thinking of purchasing the plan.
Therefore a full refund is offered if you change your mind within 48 hrs of joining.
Just drop me an email requesting a refund and I will process this for you as soon as I pick the email up.
Your body has an incredible capacity to restore balance — it just needs the right support. This course will help you rebuild that foundation with clarity, compassion, and confidence. Come and join us inside and start feeling better.