PREKURE: Mental Fitness 21-Day Program

We use the latest scientific research to create a game-changing approach to mental wellbeing.

  • Learn the 7 key levers to improve your mental fitness
  • Scientifically backed and developed by PREKURE’s leading Faculty
  • Motivation and support to make a positive change in your life
  • Understand the WHY behind mental wellbeing

21-Day Online Program

Enrollments for 2024 now closed

Free Program returns in 2025
Or start today for $99

Are you ready to learn the tools you need to thrive?

For the first time ever this April we’re giving away our 21-day Mental Fitness Program – for FREE.

Working with the PREKURE Faculty, we use the latest scientific research to create a game-changing approach to upgrade your brain, help improve your mental fitness, reduce stress and anxiety.

Our mission is to help you learn the tools to improve your mental fitness. For good.

Meet Your Instructors


Dr Caryn Zinn

Dr Caryn Zinn


Registered Dietitian with over 20 years experience.
Prof Grant Schofield

Prof Grant Schofield

Public Health

Director of The Centre for Human Potential at AUT University and professor of public health.
Dr Desiree Dickerson

Dr Desiree Dickerson


Clinical psychologist & neurscientist with a doctorate in the neurodevelopment of mental health disorders.
Dr Louise Schofield

Dr Louise Schofield

Behaviour Change

Health Entrepreneur with a PhD in Public Health.

How it works

Over the course of this 21-day program you’ll receive:

  • Online learning with educational handouts and a library of videos to help you make a positive change to your mental fitness.
  • Detailed plans on 7 ways to increase your mental fitness. These are proven strategies and tools that you can learn and start using immediately, that could make all the difference in your life. We’ve identified 7 ‘levers’ that can help improve our mental fitness. During the 21 days of this plan, you will be invited to learn about and then apply these techniques in your life.

The 7 levers of mental fitness

1. Eat whole, unprocessed food

What we eat affects our mood, and it runs deep into the biology of the human brain, managing the neurotransmitters and ‘un-inflaming’ the brain. An anti-inflammatory diet allows the brain to be the best that it can be.

2. Move your body for 30 minutes daily

If exercise was a drug it would be the blockbuster drug of all time, especially for mood and wellbeing. It’s clinically effective on anxiety and depression. It upgrades your brain. Exercise is a daily activity that’s essential for human life, especially for managing our mood.

3. Create an 8-hour sleep opportunity each night

Overnight, the glymphatic system in the brain starts to circulate a cleaning fluid. Being awake during the day and functioning like a human means we’re going to bed with a little bit of inflammation and brain damage, and the brain needs a good night’s sleep to rest, restore and rewire.

4. Breathe exclusively through your nose

How we breathe is critical for how we feel. The trick is that if you breathe exclusively through your nose, you turn off your ‘fight or flight’ sympathetic nervous system, which is typically what stresses us out. It’s not physically possible to be stressed out when you’re breathing exclusively through your nose.

5. Have a cold shower, a cold bath, or a swim in a cold body of water

Getting yourself into cold water changes your brain chemistry in a positive way. It helps remove an overflow of a neurotransmitter called glutamate. We now know that getting yourself into cold water – a cold shower, a cold bath, or getting in a cold body of water, like a lake or the ocean – has a profound and immediate effect on upgrading the brain.

6. Take notice of what brings you joy

Joy is an intense moment of positive emotion. Joy is rainbows and blossoms and swimming and eating an ice cream. Joy is being in a tree house. As adults, we’ve sometimes forgotten where the joy is in our daily lives. Children innately feel and experience joy lots and lots of times during the day. We want you to remember that intense, positive emotion that is joy, and we want you to experience it.

7. Self-talk

What is your internal narrative about the world? How do you talk to yourself? Do you have an inner voice that’s telling you you’re not good enough, smart enough or strong enough? Learn techniques to identify and pacify that negative inner voice and create your own positive mantra.

This 21-day program offers health, nutritional and mental fitness information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. PREKURE strongly encourages you to visit your GP, especially if you are experiencing low mood or mental distress. It is important for your GP to rule out any physical causes and they can also support you as you work to improve your mental fitness.

Need help now?

New Zealand. If life is in danger, call 111. Or go to your nearest hospital emergency department. Or free call or text 1737 any time for support from a trained counsellor.

Australia. If life is in danger, call 000. Or go to your nearest hospital emergency department. Or call 13 11 14 (Lifeline), call 1300 22 4636 (Beyond Blue), or call 1300 659 467 (Suicide Call Back Service)

21-Day Online Program
Starts 8 April 2024

Enrollments now closed

Free Program returns in 2025
Or start today for $99

Life-changing results

I am loving the course – being inspired and challenged all at once. Really enjoying the format too. I find I am not only learning about but living a much more balanced life style making for a true holistic experience and one I feel compelled to share. Really grateful to be a part of the Prekure ‘team’ 🙂


I have learnt so much from this course. Something as simple and sleeping and breathing, which we think is just normal for us to do to function, is actually so important for our health and well-being. If people knew more about what I have learnt from this challenge, it would make such a massive different. Health is wealth, but also education is wealth for our health 🙂


Fantastically presented, invaluable content. A great way to learn and to also find self awareness. I love what PreKure is and what they are achieving ????


Hear what our community are saying

Frequently Asked Questions


Invisible Accordion
Who can do this program?

Anyone, anywhere, and on any device! This is for you if you want some help and motivation to improve your mental wellbeing. You’ll need access to a smartphone or computer to take part.

When does the program start?

Our free 21-day Mental Fitness Program started on 8 April 2024. If you missed out, watch out for our free Healthy Habits 21-day challenge starting in August.

How long do I have access to the program?

You will have access to the program for 31 days.

Why should I give this program a go?

1. To learn the theory and practice of 7 ways to improve mental wellbeing.
2. To support a family member or friend who would benefit from better mental wellbeing.
3. To upgrade your brain, banish anxiety and feel alive.

Do I have to assemble a team to do the program?

Not at all. You can complete the program as an individual, or as a team of 2-10 people. There is no team registration on the site – everyone signs up as an individual.