January: fitness
This month is about getting moving, building consistency, and laying the foundation to reach your goals this year.
WEIGHT LOSS
APRIL CLEAN EATINGCHALLENGE
This month, our free challenge focuses on clean eating to help you strengthen your immune system, boost energy levels, and support gut health. With an interactive calendar to track your progress and easy-to-follow tips, this challenge makes it simple to build sustainable, healthy habits that nourish your body from the inside out.
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What exactly is clean eating?
Clean eating isn’t about surviving on kale and quinoa, but about giving your body the fuel it actually needs. Modern diets are packed with ultra-processed foods, hidden sugars, and artificial ingredients that can throw gut health off balance.¹ However, whole, unprocessed foods are packed with vitamins, minerals, and fibre that keep your gut microbiome happy. And when your gut’s happy, your digestion, energy levels, and even mood thrive too.¹
Your year of transformation: monthly highlights
Over the course of the year, we'll challenge you to improve upon different areas of your health, with hopes to create lasting, sustainable change that facilitates better health and wellbeing.
February: heart health
Show your heart some love with cardio moves and heart-healthy meal swaps.
March: mindfulness
March is all about meditation, journaling, and mindfulness to help you stay balanced and clear-headed.
April: clean eating
This April, we’re focusing on the powerhouse of health - the gut, and how to keep it thriving.
May: outdoor
Summer's creeping up, so we're taking your workouts outside to reap the benefits of fresh air.
June: strength
Feel the summer pump with strength workouts that build power, boost flexibility, and keep injuries at bay with moves that deliver results.
July: hydration
Beat the summer heat with hydration tips, water-rich foods, and creative ways to keep your water intake consistent.
August: commuting
Turn your commute into an adventure this August and watch your step count soar.
September: sleep
Build a bedtime routine, reduce screen time, and create the perfect sleep environment for a more energised you.
October: selflessness
Lift your mood and strengthen connections through acts of kindness and self-care.
November: new skill
Step out of your comfort zone by mastering a new exercise or skill that challenges you to grow.
December: 12 healthy days
Celebrate 12 healthy days of Christmas with treats and activities that keep your progress on track without impacting enjoyment.
This year's previous challenges
Our Total Health Challenge is a year long. Each month focusses on healthy habits that can be built into your routine in the long term. So even if you miss a month, you can download it for free and follow the core principles of the challenge.
February's Heart Health Challenge
WHY THE CLEAN EATING CHALLENGE?
Modern diets are packed with ultra-processed foods, hidden sugars, and artificial ingredients, leaving many people feeling sluggish, bloated, and low on energy. Clean eating offers a simple, practical way to fuel your body with real, nutrient-dense foods that support digestion, boost energy, and promote overall health.
The April Clean Eating Challenge is all about making these benefits easy and accessible. Over four weeks, you’ll explore simple, science-backed food swaps, learn how to build a more diverse diet, and discover how small changes can have a big impact on your health without overhauling your entire routine.
What makes our challenge different?
Each month of the 2025 Total Health Challenge focuses on a different part of your wellbeing, and April is all learning how to eat clean. This challenge is packed with practical tools and simple guidance to help you make more informed decisions about your food choices. By providing you different ways to approach clean eating, we hope to help your body feel its best.
What's in it for you?
This challenge is your gateway to lasting change, each month building on the last, creating routines that stick and transform the way you approach your health. And if you’re working with a health coach, you’ll have someone to cheer you on, track those wins with you, and help you overcome any hurdles along the way.
You’ll become part of a growing community—people just like you, sharing their triumphs, setbacks, and everything in between. With the hashtag #NumanHealthChallenge, you can document your progress on social media, inspire others to take that first step, and celebrate those small-but-mighty wins that add up to something remarkable. Below are just some of the benefits of signing up to this challenge now.
The power of plants
Research shows that eating at least 30 different plant-based foods each week supports a stronger, more resilient gut microbiome, helping your body absorb more nutrients and perform better.²
This month, we’ll show you fun and creative ways to hit your 30-plant target without overcomplicating your meals. From surprising ingredient swaps to easy recipe hacks, you’ll learn how to get more plant power into your diet without even realising it. The best part? Your gut will thank you, and so will your energy levels, digestion, and long-term health.
Mindful eating
Clean eating is all about how you eat, with mindful eating helping to improve digestion, regulate appetite, and enhance overall satisfaction by slowing down and tuning in to your body.
Throughout this challenge, we’ll show you simple ways to bring more mindfulness to your meals, from recognising when you’re actually hungry to appreciating different flavours and textures. This could either be through using the hunger-satiety scale which helps put a value on how hungry or full you are, or through learning to use your own intuition.
Our programme, your journey
Our Weight Loss Programme is designed to help you achieve sustainable results through a science-backed, personalised approach. With an emphasis on long-term health rather than quick fixes, the programme includes ongoing coaching, regular check-ins, and access to educational resources to empower you every step of the way. If clinically appropriate, medications may be prescribed to support your weight loss journey, ensuring a safe and effective approach tailored to your unique health needs.
Knowledge
Take a deeper dive into all things health
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Ambwani S, Sellinger G, Rose KL, Richmond TK, Sonneville KR. “it’s healthy because it’s natural.” perceptions of “clean” eating among U.s. adolescents and emerging adults. Nutrients [Internet]. 2020;12(6):1708. Available from: http://dx.doi.org/10.3390/nu12061708
McDonald D, Hyde E, Debelius JW, Morton JT, Gonzalez A, Ackermann G, et al. American gut: An open platform for citizen science microbiome research. mSystems [Internet]. 2018;3(3). Available from: http://dx.doi.org/10.1128/msystems.00031-18