Are you struggling to eat healthy?


Have you tried restricting your food intake
only to find yourself at war with yourself?

Do you fight to stay out of the kitchen
(or, alternatively, fantasize about what's in the kitchen??

If you answered yes, you may be doing any number of things to control your food intake, such as: distracting yourself, staying busy, filling up on diet soda, drinking lots of coffee, eating mounds of veggies, or following regimented eating plans.


All of these function to control or ignore or numb out hunger in an attempt to eat healthy, or eat less.

And you lose weight, for a while.

But controlling, ignoring or numbing out hunger has an equal and opposite biological reaction. You automatically begin to ignore or numb out fullness. In fact, you eventually no longer have access to all the subtle ways your body tries to get you to stop eating. 

This means that the more you try to control your food intake by managing hunger, the more difficult it will become to walk away from food. 

In fact, when a person can't easily stop eating when satisfied, the first culprit I look for is when and where they first began to control or ignore hunger. 

The end result is that you end up overeating or living in fear of overeating. 

To get beyond the overeating, the fear, and all the cravings and food preoccupation, the most important tool you can use is The Hunger Scale, which is explained in depth in this course.

You will learn how to reconnect with and use the very subtle signals that help you easily walk away from food. 

You were born with these signals, but the moment you started manipulating your food intake, they began to go underground. When you find them, they become an ever-present guide, making it much easier to end overeating and to let go of the fear of overeating. 

This course will also rekindle a trust in yourself and your ability to successfully manage your eating and weight. 

You will find detailed descriptions with real-life examples to:

  • Understand how these internal signals work and how to interpret them.

  • Begin to trust that these signals can accurately guide eating and weight.

  • Know how to successfully use these signals to manage food intake and weight.

This course takes you step-by-step through the specifics of using your hunger to help you stop overeating. You will learn:

  • How to find and use those subtle biological stop eating signals.

  • How to work with hunger signals to end overeating .

  • About concepts like the "Head Ratchet" and how it can highjack you, and how to use to it stay on track.

  • About tricky "Backdoor Hunger" and how to keep it from sabotaging you.

  • How "Hunger Waves" work and how to stay on top of them.

  • How hunger and fullness levels impact your weight, and also how to use them to manage your weight!

You Will Be Guided Along the Way

You will get worksheets to help you implement The Hunger Scale in your life, along with detailed instructions on how to use them.  

And I will be there to help guide you along the way in the discussion forums, as well as the private Facebook group, as will my colleague, Dr. Hannah Allen, a nutritionist who also specializes in intuitive eating. 

A peek inside the course

  • 1
    Getting Started
    • Welcome!
    • What's the Deal with Hunger and Fullness?
    • Why Listening to Your Body is Critical
    • Some Thoughts Before Jumping In
    • Introspection: How Did You Get Disconnected from Your Body's Guidance?
  • 2
    Getting Reconnected to Your Inner Guidance
    • A New Language for Hunger, Satisfaction and Fullness
    • Using Hunger to Connect With Fullness
    • The Hunger Fullness Scale - Printable
  • 3
    Levels of Hunger: What Are They and What Do They Mean?
    • The Hunger Fullness Scale Overview and Hunger Level 5
    • Hunger Level 4
    • Hunger Level 3
    • Hunger Level 2
    • Hunger Levels 1 and 0
    • Progress Check In: Figuring Out Hunger
  • 4
    Levels of Satisfaction and Fullness: What Are They and What Do They Mean?
    • Awareness of Filling Up and the 20 Minute Rule
    • Hunger Level 6
    • Hunger Level 7
    • Hunger Level 8
    • Hunger Levels 9 and 10 and Some Guidelines
    • Progress Check-In: Figuring Out Satisfaction and Fullness
    • Introspection: The Hunger Fullness Scale As It Relates To You
  • 5
    Making Sense of Your Hunger and Fullness Patterns
    • Keeping Track of Hunger and Fullness to Enhance Your Success
    • The Hunger Scale Journal: What's Going On?
    • Using the Hunger Scale Journal to Get Results
    • The Nuances of Hunger and Fullness
    • The Hunger Scale Journal and the Banana Split
  • 6
    The Nitty Gritty of Hunger
    • Intuitively Knowing When to Eat
    • Are You Hungry or Not? FREE PREVIEW
    • Eating Wisdom Activity: Making Sense of Your Hunger Waxing and Waning
    • Honing in on Hunger and Responding Without Overdoing It
    • Introspection: The Alien and Fueling Up
  • 7
    The Nitty Gritty of Satisfaction and Fullness
    • Re-Connecting With Satisfaction and Fullness
    • Eating Wisdom Activity: Discovering Satifaction and Fullness
    • The Critical Role of Hunger in Sensing Satisfaction and Fullness
    • Those Slight, Gentle, Vague, Minimal Easy-to-Miss Signals of Satisfaction and Fullness
    • The Fallacy of Volume Fullness
    • When Eating "Healthy" Makes You Feel Amazingly Fantastic
    • How to Quit Eating When You've "Had Enough"
    • Eating Wisdom Activity: Knowing You've Had Enough, and Walking Away
    • Worksheet for "Knowing You've Had Enough and Walking Away"
  • 8
    Using the Hunger Scale to Guide Your Eating in Real Life
    • Where Should I Start Eating and Where Should I Stop?
    • How To Deal With Hunger Levels 9 and 10
    • Using the Hunger Fullness Scale to NOT Overeat
    • Paying Attention
  • 9
    Pulling It All Together
    • Increase Your Chances of Success
    • Robin's Story: Learning to Use Hunger Signals to Successfully Quit Eating When Satisfied
    • Discussion: Progress and Potential Pitfalls
    • Wrap Up

Course Reviews

  • Enjoyed this course

    Laura W

    I've never found this level of detail explaining how to use hunger and fullness. Can tell the instructor knows what she's talking about.

    I've never found this level of detail explaining how to use hunger and fullness. Can tell the instructor knows what she's talking about.

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  • Great guidance, lost weight!

    Jodi Martinez

    Dang, I had no idea that I could manage my eating like this!!! The lessons are a bit in depth, but made sense, and made it easy to apply the information. I'v...

    Read More

    Dang, I had no idea that I could manage my eating like this!!! The lessons are a bit in depth, but made sense, and made it easy to apply the information. I've lost some weight, which I needed to do. Cool! (I keep the Hunger Scale form with me all the time.)

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  • More in depth

    Sarah Goodwin

    This was more in depth than the first course, and it helped to see specifically how to use the hunger scale, and in different scenerios. I'm so much better a...

    Read More

    This was more in depth than the first course, and it helped to see specifically how to use the hunger scale, and in different scenerios. I'm so much better at stopping eating when I'm satisfied now, and you know how good that feels!!! : )

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  • Very specific about how to use the hunger scale

    Katie M.

    I'm fairly new to this approach, but really liked this course. It gave so many details about how to use the hunger fullness scale to not overeat, and to mana...

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    I'm fairly new to this approach, but really liked this course. It gave so many details about how to use the hunger fullness scale to not overeat, and to manage food intake. I used to focus only on macros and portions, but now I can eat healthy without doing that. I'm listening to my body and it works!!! (My healthy family, however, thinks I'm crazy. Guess who the ONLY one was that didn't overeat at Thanksgiving!!?? That's right...me!)

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