Dr Rafe Bundy | PhD Nutrition
Simplify
your
Health
Integrated Health & Wellness Programmes
I design bespoke, integrated and supported Health & Wellness programmes.Whatever your start point, whatever your age, my programmes are designed to help you feel better within 30 days.Read on for more information, or book a free clarity call.
Common issues I can help
YOUR BODYDigestive problems (e.g. IBS, bloating, discomfort)
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Low energy and constant fatigue
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Weight gain and difficulty losing weight
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Menopause and perimenopause symptoms
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Poor sleep or irregular sleep patterns
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Skin health and clarity
YOUR MINDADHD symptoms
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Stress, anxiety and depression
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Brain fog and loss of focus
Despite what some health influencers and podcasts may tell you, most long-term issues are rarely solved by a single trick or supplement.They only improve when your daily habits, rhythms, and routines are working together again. This is what my Three Horizons Framework is designed to do.I’ve spent over 30 years working in health and nutrition — across academia, research, industry, and one-to-one practice.My approach integrates evidence-based scientific research, traditional health knowledge and personal experience, to produce simple, sustainable and supported Health and Wellness programmes that work in real life.
Testimonials
The Three Horizons Framework
Every positive action you make today is an investment in your future health.How you feel today doesn’t just come from what you do today.Good health is shaped by what you did yesterday.It is sustained by how you live each year.It becomes stable when you live according to your core values.🔅My Three Horizons framework underpins my approach to your health.Each Horizon brings structure at a different level:Daily Rhythm
Yearly Focus
Lifetime VisionTogether they create a coherent, integrated system that works in real life.🔅Whatever your start point, whatever you health issue, we will address it through the Three Horizons frameworkThere are three tiers to choose from, lasting from 1 to 3 months. Whichever tier you choose, all Three Horizons are addressed, with increasing depth and integration over time.🔅The truth is, you probably know a lot of what you should be doing already.But doing it consistently in real life — is not always easy.It's not down to lack of willpower, or because you are lazy.It's simply because human beings are social by design, and we work better with support.🔅Read more about the Three Horizons and the Programme Philosophy by clicking below.
Programme Tiers
🥉 Tier 3 Package£199 (1 Month)
Establish clarity and build a your daily foundationYou’ll experience the system and begin your first structured programme.What's included:Comprehensive pre-programme questionnaire
90-minute onboarding consultation
Personalised Daily Rhythm Report
Introduction to Yearly Focus & Lifetime Vision
15 minutes additional support (voice/message)
2 motivational check-ins
30-minute end-of-period review
🥈 Tier 2 Package£349 (2 Months)
Turn a routine into momentumMonth 1 installs structure. Month 2 refines and aligns.
This is where habits begin to stabilise.What's included:Everything in Bronze PLUS:Full 60-minute Month 2 review
Refinement and alignment of Daily Routine
Deeper development of Yearly Focus
30 minutes additional access-time (each month)
Weekly check-ins
Newsletter access
45-minute end-of-period review
🥇 Tier 1 Package£499 (3 Months)
Full integration of Daily Routine, Yearly Focus, and Lifetime VisionBy Month 3, your routine is stabilised, your goals are clarified, and your direction is aligned.What's included:Everything in Silver PLUS:60-minute Month 3 Integration Review
Full optimisation of Daily Routine
Deep integration of Yearly Focus and Lifetime Vision
45 minutes additional access-time (each month)
60-minute final reviewBest for:Those ready for integrated health alignment
Those wanting deeper guidance
Those who value close support
💪 Continuing Support£149 per month
Sustain momentum. Refine direction. Maintain clarityHealth is not a one-off project. Having an experienced external perspective over time can make the difference between drifting and progressing.This can be added on at any time after completing one of the main packages🔅What's includedStructured monthly contact (90 minutes total access time)
Ongoing refinement of routines and goals
Accountability and perspective
Strategic recalibration as life circumstances evolve
Ready to Simplify your Health?Or want to know more?
© Dr Rafe Bundy 2026
The Programme Philosophy
SimpleGood health works best when actions are clear, practical, and easy to repeat in real life.🔅SustainableIf a healthy action cannot become habit - if it cannot survive real life - it's useless.🔅StructuredLasting change comes from structure and rhythm — not willpower alone.🔅SupportedMeaningful progress happens faster and habits embed more effectively through guidance and support.🔅Science-Based (Tradition-Informed)Grounded in science and informed by traditional wisdom, my approach is integrated rather than ideological.
Horizon One - Daily Rhythm
Energy. Stability. ClarityThis Horizon is about how you function every day - the foundation of your health.When your daily rhythm is steady, everything else becomes easier.🔅I optimise your 24-hour rhythm:Morning strategy
Movement and breath
Food timing and composition
Work and energy management
Evening wind-down
Sleep qualitySmall refinements. Clear structure. Designed for real life
Horizon Two - Yearly Focus
Direction. Momentum. AchievementEnergy without direction drifts.This Horizon is about building your momentum and giving it a defined direction.🔅In this Horizon, we clarify:What matters to you this year?
What you are working toward?
Where we can reduce friction?
What progress means for you?This is about focus on where you are headingYour Daily Rhythm then supports these goals — not the other way around.
Horizon Three - Lifetime Vision
Purpose. Values. AlignmentThis Horizon is your compass.It’s about understanding your path, not just your performance.🔅In this Horizon, we clarify:What kind of life are you building?
What values guide your decisions?
What does 'a good life' really mean to you?Without alignment, even good habits and achievements can feel mechanical.When Daily Rhythm and Yearly Focus align with your Lifetime Vision, good health and wellness become integrated — for life
About me and my journey
I have spent over 30 years studying and working in Human Nutrition.🍏The early part of my career was a foundational progression through Western academia: a BSc in Biochemistry, a PhD in Nutrition, Postdoctoral Research investigating food and herbal supplements in adults, Lecturing at two UK universities, and time spent in industry.It was rigorous, evidence-driven, and scientifically conventional.🍏Then around 2010, something shifted...I became increasingly aware of a gap. I had accumulated a vast amount of knowledge — yet I felt dissatisfied with how little of it I could translate into meaningful, sustainable change that was useful for real people.I remember noticing a clear contradiction: highly educated professionals in nutrition who still struggled to care for their own health.This included myself - and out of the blue I was diagnosed with depression, anxiety and sleep apnoea, which forced me to reassess my life.Around the same time, I was introduced to traditional Eastern systems of medicine — particularly Ayurveda — which had been observing diet and lifestyle for thousands of years.🍏Until then, I had largely dismissed such approaches as anecdotal or old wives’ tales.But then I saw a pattern:Western science explained mechanisms and causality really well.Traditional systems understood patterns and integration really well.Yet, many people I met seemed to fall into one of two extreme camps: rigid reductionist science that dismissed subjective experience, or uncritical traditionalism that lacked evidence.I felt there was a middle way.Now, my work integrates evidence-based science with traditional wisdom and personal experience.I design simple, structured, sustainable, and supported health and wellness programmes that work in real life.And ultimately I realised:Good health doesn't need to be complicated. It just needs to be consistent.
Frequently Asked Questions
Is this medical advice?No. This programme provides structured health and lifestyle guidance. It does not replace medical diagnosis or treatment. If you have specific medical conditions, I work alongside your existing healthcare providers where appropriate.🔅How is this different from a health coach?This approach combines over 30 years of academic training and research in nutrition with practical, personalised implementation. It is structured, evidence-based, and integrated - not trend-driven or motivational in style.🔅What if I travel or have an unpredictable schedule?The programme is designed for real life. Routines are refined to work within your circumstances, including work demands and travel. The aim is sustainability, not perfection.🔅Do I need to follow a strict diet?No. Flexibility is built into the system. Yes - the focus is on structured, sustainable eating patterns tailored to your preferences and physiology - but I aim to work with your existing diet as much as possible, rather than overwhelm you with new foods.🔅What if I lose motivation?That is normal! But the structure and ongoing support are designed specifically to help you maintain momentum when motivation fluctuates.🔅Why not just use AI?Good question. ChatGPT will give you a comprehensive health protocol in just a couple of minutes - and with the right inputs, it'll probably be better than any human can create.AI will also tell you how to become a millionaire in 12 months...Information is not the problem. Implementation is. An AI plan rarely adapts to your individual circumstances, spots nuance to refine decisions, or - most importantly - provides consistent human support.🔅How much time will this take each day?The aim is not to add complexity but to reduce friction. Most changes are refinements to existing routines, rather than additional tasks. Often you'll find you have more quality free time than you did before.🔅Is this suitable at any age?Yes. The framework adapts to your current stage of life and health goals.