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Feel More Full & Satisfied In 2023 (FREE resource!)

By January 1, 2023December 8th, 202352 Thoughts for the Chronic Dieter

Happy New Year!! ☺ ☺ ☺

A few days ago, I wrote to you about my number one mindset tip for reaching your goals and becoming who you want to be this year. The blog was so well received – exploring how your identity fits into it all just makes so much sense, right? (And if you want to check out the blog, please read it here – it’s a goodie!) ☺

But, turning your New Year’s hopes and dreams into reality is not ‘all in the mind’. As we discussed in the blog, it is also very much about your actions, day in day out!

As a member of my community, I know that the actions of healthy eating and regular physical activity are likely an important part of reaching your goals and becoming who you want to be, so to help, I’m going to share two more free resources from our Transformation Support Community online program to help you start the new year off on the right foot.

Let’s start with a great eating tip from our Weight Management Psychology clinic dietitian and Transformation Support Community Head Transformation Support Coach, the wonderful Courtney Brooker.


Our very special online community, the Transformation Support Community, is also changing our identity!

Eating, physical activity, weight, and body image concerns are – as you well know – complex and multi-factorial challenges to work through! This means you often need a team of experts – not only psychologists and mindset experts, but also dietitians and nutrition experts, and exercise physiologists and movement experts – to help you get where you want to go (and stay there!).

So, last year we started incorporating a team of expert dietitians and exercise physiologists that not only fit in with our approach but also build on it!

A sometimes-unintended flaw of the non-diet approach is that it can lack clear guidelines on what to do. For example, it may help you develop a healthier relationship with food, but it hasn’t always been so helpful in answering the question, ‘when the rubber hits the road, what do I eat?’ In the ‘TSC’, as we lovingly call it, we are attempting to fill this gap by providing non-dieting nutrition support and guidance (we call it ‘nutri-intuitive eating’* support – more on this later!).

We are very excited about this evolution into providing practical whole-team support for our members – we have always been advocates of interdisciplinary care for the people we support, but previously, the nutrition and movement components have been ‘add ons’, rather than just a part of the program. So – just like it’s members – the TSC is transforming, and in 2023 will become a holistic mindset, eating, and movement transformation program!

We’re so excited about it that we wanted to share a taste of the interdisciplinary, non-diet, practical support that we’re offering our TSC members with you.

The ‘Protein Leverage Hypothesis’ &

In our recent Happy Healthy Holidays Mini-Series, Courtney and I did a session on ‘Happy Healthy Holiday Eating’. I explained the value of intuitive eating over the holidays, and Courts shared her three favourite tips on happy healthy holiday eating. Here’s one of the tips that applies well at all times, and can help you start your eating off on the right foot in 2023 ☺

Nutri-Intuitive Eating Tip: Start The Day With A High Protein Breakfast
(from Courtney)

As we know, our bodies require a certain amount of energy to function each day. But they also have a daily amount of protein they like to receive for optimal functioning. A theory that blends nutrition (the biochemistry of what we eat) and intuition (listening to our bodies and what they want), that really helps my clients is called the:

Protein Leverage Hypothesis**

The protein leverage hypothesis proposes that our bodies will prioritise the consumption of protein in food over other dietary components, and we will continue to eat until our protein needs have been met, regardless of the energy content of the food we are consuming. This subsequently can lead to overconsumption of foods when their protein content is low.

So how do we ensure that we provide our bodies with enough protein intake, so they can stay full and satisfied (and not feel like they need to keep eating!) throughout the day?

It’s almost always better to start meeting your protein needs earlier in the day, rather than skipping breakfast and only having your first meal in the afternoon or having a breakfast that doesn’t satisfy you because it doesn’t contain sufficient protein.

Example: Sarah has 2 pieces of toast with jam for breakfast. She feels kind of hungry again soon after, so she grazes on some rice crackers over the course of a couple of hours, then has a ham sandwich for lunch – and some biscuits around 2pm – because she still feels hungry. Her hunger levels have been high throughout the day because she hasn’t had enough protein and they will continue to remain high until her protein needs have been met. Overall this equates to eating more energy over the day than what her body needs.

Alternatively, having a high protein breakfast sets you up for the day and will keep you feeling satisfied a lot longer. This means you also won’t be as hungry for your next meal, because you are keeping your hunger levels out of the extreme ranges so you can make more mindful food choices and also eat your food mindfully.

To help you to do this, here’s a simple breakfast builder, that we worked through with the members in the program – enjoy!


The interdisciplinary care in the Happy Healthy Holidays Series was so powerful! The members loved having multiple professionals in the same webinar (we loved it too!) – and really enjoyed the practical tips for their eating and physical activity (something we’ve never provided in the TSC before!).

In fact, we all loved it so much, that Courtney, our movement expert, body positive exercise physiologist Sarah Liz King, and I created a series to help you transform not only your mindset, but also your eating and physical activity!

The series is called Reach Your Goals & Become Who You Want To Be and it is available to access now in our game-changing Transformation Support Community.

And as a special offer to help you to join this series and start transforming with us, I’m offering all new members A 25% DISCOUNT AND A 7-DAY FREE TRIAL!

Be sure register now and allow Courtney, Sarah, Myself, and a supportive community of legends just like you to support you to reach your goals and become everything you want to be!


I mentioned that reaching your goals and becoming who you want to be is not all about mindset, and it’s not even all about mindset and nutrition, so in my next email (in a couple of days time!) I’m going to share another great physical activity resource that the amazing Sarah Liz King created for our Transformation Support Community members (I can’t wait to share this with you, our members loved it, and it’s something we’ve never before provided our community – in any shape or form – eeek!).


I’ll look forward to talking with you soon. Until then, here’s to getting the team support to transform your New Year’s hopes and dreams into reality,

Glenn (& Courtney!)

*Nutri-intuitive eating is a new term that I’m playing with – it’s about health-focused intuitive eating. While ‘normal’ intuitive eating does focus on healthy eating, this tends to come well after developing a healthy relationship with food (and sometimes – depending on the practitioner – not at all!). So nutri-intuitive eating places a higher focus on nutritious eating, without undermining the principles of intuitive eating (in the same way that yin-yoga focuses on the long stretches part of yoga, or hatha yoga emphasises the breathing and postures part). I’d love to hear your thoughts on this new term (just email them to me here!) ☺

**See this article for research on the protein leverage hypothesis.