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!
    • Hunger? Fullness? So What?
    • Why Listening to Your Body is Critical
    • Some Thoughts Before Jumping In
    • Discussion
  • 2
    Introducing THE Most Important Tool in Eating and Weight Management
    • What is a Hunger Scale and What Will It Do For Me?
    • Afraid of Your Hunger?
    • The Hunger Scale - Printable
  • 3
    Levels of Hunger: What Are They and What Do They Mean?
    • The Hunger Scale Overview and Hunger Level 5
    • Hunger Level 4
    • Hunger Level 3
    • Hunger Level 2
    • Hunger Levels 1 and 0
  • 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
    • Now What?
    • Discussion
  • 5
    Using the Hunger Scale to Guide Your Eating in Real Life
    • Where Should I Start Eating and Where Should I Stop?
    • The Second Most Important Tool
    • The Hunger Scale Journal: What's Going On?
    • Using the Hunger Scale Journal to Get Results
    • Noticing Hunger, Noticing Fullness
    • The Hunger Scale Journal and the Banana Split
    • The Walkabout
  • 6
    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 Getting Potential Pitfalls Out of the Way
    • 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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  • Wow, who knew!

    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 I didn't find it hard at all (though my fr...

    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 I didn't find it hard at all (though my friend did). 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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  • Enjoyed

    Sarah Goodwin

    Good info, interesting, kept my attention.

    Good info, interesting, kept my attention.

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  • Wow, this made total sense!

    Katie M.

    I've been trying to learn to eat intuitively - read the book, etc - but the book doesn't go into hunger and fullness in that much depth. That is where this c...

    Read More

    I've been trying to learn to eat intuitively - read the book, etc - but the book doesn't go into hunger and fullness in that much depth. That is where this course excels. This course was so helpful! Highly recommend. Worth every penny.

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