This Year, Discover The Four Steps to Create Sustainable Change!

Welcome to Sunday Coffee, a video series for compassionate people seeking a balanced, non-diet approach to prevent or manage diabetes.

Sunday Coffee is an exclusive perk for our paid subscribers to the No Weight Loss Required newsletter. By joining, you'll gain access to empowering, weight-inclusive articles and in-depth programs that dive deeper into the topics you care about most. As a subscriber, you’ll unlock incredible resources, including:

• The Weight-Inclusive Nutrition 101 mini-course, designed to build a strong, non-diet foundation.

• Sweet Bodies: Practical Body Image Tools for People with Diabetes, a five-part program to shift your body image from frustration to kindness and self-compassion.

• There Needs to Be More Time, a series that helps you find balance between home, life, and blood sugar management.

So grab your favorite cup of coffee—or tea—and join us on this journey toward creating a lifestyle that truly works for you. Ready to dive in? Let’s get started!"

Key Points:

• Understanding the Force of Familiar: Familiar habits and diet culture often pull us back into rigid patterns, resisting flexibility and change.

• Stages of Change: The transtheoretical model outlines five stages: pre-contemplation, contemplation, preparation, action, and maintenance. These can be simplified into four actionable steps: discover, explore, play, and challenge.

• Grace and Self-Compassion: Allowing yourself to learn, make mistakes, and experiment fosters growth and sustainable change.

• The Importance of Play: Before challenging yourself, engage in playful exploration to test and adapt new behaviors in a low-pressure environment.

• Curiosity as a Tool: Cultivating compassionate curiosity helps counteract self-doubt and rigid thinking, allowing you to explore your experiences without judgment.

• Direct Experience Over Assumptions: Shift focus from external expectations and “should’s” to your personal, embodied experience, especially around food and hunger.

• Start Small: Change doesn’t require monumental efforts; small, manageable challenges create momentum and build confidence.