6 week nutrition programme


It is no secret I have been a long-time advocate of a plant-based diet. My weight is ideal for me and easy to maintain without compromising my strength: a perfect combination. While I would never advise people to go 100% vegan (that is a very personal decision), I cannot recommend enough, adding more fruit, veggies, nuts, seeds, wholegrains and legumes to your diet and minimizing the fatty animal derived products. In addition to its well-founded health benefits, I have observed the plant-based diet result in clearer skin, improved energy levels and sustained weight loss almost without fail. I’m pleased to offer my clients this scientifically proven, beneficial, environmentally sound way of eating in a safe environment and under the guidance of a registered professional.
— Anna Cochrane; Thrive Pilates Owner, Pilates Instructor (Polestar), Bachelor Health Science (Paramedic), Ambulance Officer (Wellington Free Ambulance).


Dr Luke Wilson

Luke’s whole foods plant-based journey began after reading the groundbreaking book ‘The China Study’ by T. Colin Campbell. After following this up with his own research, and meeting renowned physician, and personal hero of his, Dr Caldwell Esselstyn Jr, when he visited New Zealand in 2010, Luke knew he had found a vocation he was truly passionate about.

Since then, Luke has studied and worked in Santa Rosa, California, as an intern for Dr John McDougall at the McDougall Health and Medical Center and also alongside Dr Michael Klaper and Dr Alan Goldhamer at the True North Health Center.

Last year Dr Luke conducted the first whole foods plant-based study of its kind in New Zealand  and recently completed the T. Colin Campbell Center for Nutrition Studies Certificate in Plant-Based Nutrition

Currently Luke is involved in a second New Zealand study, completing his Starch Solution Certification and publishing The 21st Century Food Course alongside friend and co-author, Craig Hagan.

Luke is a member of the New Zealand Medical Association, was New Zealand’s first member of the American College of Lifestyle Medicine, and has experience helping hundreds of people transform their lives by adopting a whole foods plant-based lifestyle.


Along with Dr Luke, Thrive Pilates will fully support your decision to take on this 6-week programme. Here are some of the ways we will do this:

  • Weekly online (Skype) consultations with Dr Luke 
  • Initial blood pressure and pulse check by Anna at Thrive Pilates
  • Initial weigh in by Anna at Thrive Pilates (optional)
  • Weekly blood pressure checks at Thrive Pilates
  • E-book detailing the 6-week programme
  • Endless recipe inspiration from Dr Luke and Thrive Pilates

6-week, 21st century course contents

Looking good, Feeling great

How your mind and body benefit with whole-foods from plants.

  • Week 1 – Energy
  • Week 2 – Weight
  • Week 3 – Appearance
  • Week 4 – Mind
  • Week 5 – Muscle and Performance
  • Week 6 – Sex

Infamous Foods

The truth about the most attention-seeking ingredients.

  • Week 1 – Sugar
  • Week 2 – Salt
  • Week 3 – Oil
  • Week 4 – Avocado and Coconut
  • Week 5 – Nuts, Seeds, and Dried Fruits
  • Week 6 – Chocolate

Changing It Up

Substitutes, replacements and better Ingredients.

  • Week 1 – Processed Foods
  • Week 2 – Milk
  • Week 3 – Oil and Eggs
  • Week 4 – Meat
  • Week 5 – Cheese
  • Week 6 – Treats

Planting the Seed

Tips, tricks and hacks to make your journey with plants simple and sweet.

  • Week 1 – Time, Energy, and Money Savers
  • Week 2 – Small Meals (The Artist Formerly Known As Snacks)
  • Week 3 – Dining Out
  • Week 4 – Social Occasions
  • Week 5 – Travel
  • Week 6 – The Foodinator

Your Plant-Based Planet

How what you eat can positively impact your environment.

  • Week 1 – Local, Organic, and Environmental Foods
  • Week 2 – Livestock
  • Week 3 – Water
  • Week 4 – Climate Change
  • Week 5 – Our Oceans
  • Week 6 – Where’s All The Food?

Legends of the Leaf

Epic Tales of people, places and the food they eat.

  • Week 1 – Warriors
  • Week 2 – Celebrities
  • Week 3 – Blue Zones
  • Week 4 – Thinkers
  • Week 5 – Prehistoric People
  • Week 6 – Athletes

What the experts say...

This is not your mom’s nutrition class. More like a graphic novel than a healthy-eating course, the 21st Century Food Course packs zingers of ‘Why didn’t somebody tell us this sooner?’ info into a super-practical learning/cooking/eating program that will help you look and feel amazing, and save the planet and a bunch of animals while you’re at it.
— Victoria Moran Best selling author - Host, 'Main Street Vegan' podcast - Director, 'Main Street Vegan Academy'
Dr. Wilson and Mr. Hagan take health seriously. That is why they created The 21st Century Food Course – a practical, easy-to-understand course that is lively, creative and fun! It equips their patients with the most powerful tool ever for transforming their health – a whole-food, plant-based diet. That’s what I call serious nutrition education! I am impressed and delighted with The 21st Century Food Course and will use it in my practice for my own patients!
— Dr. Michael Klaper, M.D. Physician, True North Health Centre - Author, 'Vegan Nutrition: Pure and Simple', and 'Pregnancy, Children, and the Vegan Diet' - Featured in award-winning documentary 'Cowspiracy'
The 21st Century Food Course is a wonderful and simple-to-understand guide for anyone looking for more help and support around getting healthier, learning about food, and living a longer happier life. I congratulate the team behind this series of well-researched, fun, and awesome recipes and information. I look forward to getting my weekly inspiration!
— Jason Shon Bennett Best-selling author, 'Eat Less, Live Long' and 'My 20 Golden Rules'
Dr. Luke Wilson’s 21st Century Food Course is a prompt, powerful and enduring pathway to maintain well being and avoid chronic illness.
— Dr. Caldwell B. Esselstyn, Jr., M.D. Best-selling author of 'Prevent and Reverse Heart Disease' and star of the hugely-successful documentary, 'Forks Over Knives'