At LCIE, we work with people like you all the time, to help them break out of diet prison and help them build a happy and healthy relationship with food. We help people shrug off unrealistic body ideals and ‘perfect’ diets and to stop overthinking food. We help people get out of their heads, and learn to tune into their bodies. We have created this self-paced online course and community, bringing together the best bits of our clinical practice, and our director, Laura’s, popular new book Just Eat It; How Intuitive Eating Can Help you Get Your Shit Together Around Food (which, side note, Dolly Alderton called “truly life-changing”). Based on the principles of Intuitive Eating, an evidence-based programme (whoah, science, cool!) for helping you build a healthy relationship to food, we teach you how to breakup with dieting for good, and learn to trust your body’s cues.
This self-paced course covers the ten principles of Intuitive Eating, giving you practical tools, activities, and journaling prompts to deepen your Intuitive Eating practice. We start with our Intuitive Eating Toolkit module, which helps you build foundational skills for taking your IE practice next-level. From there, each module builds on the previous one, layering on practical tips, inspiration, advice and most importantly, support as you figure out what Intuitive Eating means for you. You’ll also be added to our member’s only Facebook community where members of the LCIE team are on standby to help answer your questions.
Lifetime access to the course materials and community (including any new content that gets added)
Private Facebook community supported by the team here at LCIE
Access to pre-recorded podcast episodes tackling FAQs (exclusive to the course)
A beautifully designed 90-page workbook that you can download and print or type on
Downloadable MP3 guided meditations and body scans
Downloadable infographics, charts, and images (to save to your phone or print)
Special discounts on 1-1 services at LCIE
Support from registered nutritionists and dietitians who have actual degrees in nutrition (no charlatans here) who are trained and experienced in Intuitive Eating
1 - Your Intuitive Eating Toolkit
Simple tools and techniques that help lay the foundation to build your intuitive eating skills on. We have brought in tools from self-compassion, mindfulness, gratitude, ACT, and CBT to make sure your IE journey is as smooth as possible. You'll come back to your toolkit time and time again throughout the course.
2 - Ditch the Diets
Pushing back against diet mentality is key to IE. Let's remove that bandwagon (ya know - the one you vow to get back on come Monday morning after a weekend of ‘being bad’) - in fact, it’s more like setting that bandwagon on fire. This is when we get mad as hell about the number that diet culture has done on us. It’s almost as though the wool has been pulled back from our eyes and we see diet culture BS for the lie that it is. Recognising that diets (or ‘lifestyle plans’) do not work in the long-term and learning about the negative physical and psychological health consequences associated with dieting is the first step to reconnecting to our bodies.
3 - Honour Your Hunger
This one sounds pretty obvious, but how many articles have we read out there with tips for staving off hunger - maybe by chugging a diet coke, chewing gum or heard “drink some water, you’re probably just thirsty”? This principle is all about respecting your normal biological drive to eat; for energy, for nourishment and for pleasure - and challenging the idea that hunger is something to be feared - it’s a sign that your body is working well and needs some fuel! Recognising what hunger feels like in your body can be hard work, though! When we’ve spent so long ignoring it, it can take a little work to tune back in to those signals. So we’ve got a tonne of tools to help you tune back in to those internal signals.
4 - Body Neutrality
This is the part where we learn to stop determining our value based on what we’ve eaten, how much we move, or a number on a scale. We’ll slowly and gently help you learn to develop gratitude (not just for your body, but for all the other cool shit in your life) which has been shown to help improve body satisfaction. Having respect for our body is health promoting no matter what the number on the scale is. AND if we stop hating our bodies, we’re more likely to take all-round better care of them. We help you build strategies for taking baby steps towards body neutrality like embodiment, self-compassion and positive self-talk.
5 - Unconditional Permission to Eat
This principle is all about letting go of ‘food rules’ and legalising ALL FOOD - yup, even gluten, sugar and dairy* (*unless you’re avoiding foods for medical reasons such as coeliac disease or a food allergy). It can feel scary, but it’s so important for learning to trust your body again. It also doesn’t mean that eating becomes a free-for-all - it’s about approaching previously restricted foods with a sense of curiosity so you can determine if you actually really like those foods, or whether they’re not as much of a big deal as you thought. And most importantly, it’s about letting your body know that you are allowed to eat these foods again whenever - with no conditions attached. We’ll first work towards practicing food neutrality as a stepping-stone, and then we’ll share tools and techniques for giving yourself unconditional permission.
6 - Neutralising Your Inner Food Critic
You know that voice in your head that says ‘you shouldn’t eat that’ or bargains with you to work out in order to ‘earn’ a meal? That’s your inner critic and he’s a little bitch. This inner food critic doesn’t have our best interest at heart - it gets its kicks from making you feel worthless for eating a piece of cake! We’ll help you work on neutralizing your attitudes towards food and learning that no food is good or bad; it’s all just food! It takes work, but we can replace the inner critic with a more gentle, kind voice that encourages us to approach foods with curiosity rather than judgement
7 - Mindful Eating and The Pleasure Principle
Food (or lack thereof) is not punishment - it’s meant to taste good and be enjoyed. Sad rice crackers, zero calorie noodles, and other diet foods are probably not the most satisfying. You know yourself that if something says it’s low calorie/fat/sugar you probably eat 10x more. If you just had the real deal, you’d probably feel satisfied with a lot less, and be more likely to eat the amount that’s right for you. This is where we find the pleasure and satisfaction in the food we eat. Using mindfulness techniques can help us tune into our enjoyment and appreciation of food and help us discover that sweet spot - not too much and not too little! Focussing on the pleasure of eating can help us decide what we actually want to eat.
8 - Feeling Your Fullness
This one can sound obvious, but when was the last time you stopped eating when you were comfortably full? Not when you thought you should stop, or when you felt totally stuffed. If you’ve been in the dieting mentality for a long time it’s probably likely that you may routinely eat past the point of comfortable fullness because you know it’s going to be a long time before you’re allowed to eat again. In IE, no foods are off limits and there are no rules to follow about when and what to eat, so you can stop eating when you’re comfortably full, safe in the knowledge that if you begin to feel hungry again later on - food is available and it’s OK to eat. Feeling your fullness comes this late in the game for a reason. If we force ourselves to respect our fullness, it can easily exacerbate feelings of deprivation and scarcity - potentially driving that Last Supper Effect.
9 - Understanding Emotional Eating
So first things first - emotional eating isn’t inherently bad. Let’s drop the idea that it means that you’re out of control. In fact, it can sometimes be a useful coping mechanism or your body’s way of letting you know that you’re in a funk. This is where we start to develop other helpful ways to soothe, comfort and care for ourselves, without face-planting into a bucket of Ben and Jerry’s every time (although if you do, that OK too - think of it as a clue that something else is going on for you!). Imagine your self care and coping strategies as a toolkit - if food is the only thing in there at the moment, it might mean that you’re missing out on other things that might be helpful. But if we take food out - there’d be nothing left in your toolkit. So it’s about thinking about what else we can put into your toolkit so that you have an array of options (as well as food!) when you’re feeling in a funk to help you process your emotions.
10 - Intuitive Movement
In the same way that we’ve become disconnected from eating, we rely more and more on workout programs, fitness trackers and weight to determine how we feel physically. Intuitive movement is about finding joy in activity - whether it’s taking a low impact yoga class, going for a walk, or training for a marathon - finding activity that doesn’t leave you drained and exhausted is a critical part of the process. By working out what is enjoyable, makes it more sustainable in the long run than those intense exercise routines that you can’t keep up with. This stage of IE is about helping you explore all the shades of grey in finding joyful, sustainable forms of movement.
11 - Gentle Nutrition
This is all about nourishing your body with foods that taste good and leave you feeling awesome. There’s no such thing as a ‘perfect’ diet and nutrition isn’t all or nothing. Dichotomising foods as good or bad isn’t helpful. We’ll work on being gentle and kind with ourselves and understanding that play foods still have nutritional properties - and even when they don’t, they still nourish the soul!
Eating; an essential and fundamental requirement for living has become so fraught and stressful that we delegate the responsibility to an app on our phones. WE TRUST OUR PHONES MORE THAN WE TRUST OUR BODIES”
The course is designed to be taken at your own speed. After launch, each week a new concept will be released via video content. We encourage people to slow down and take their time and really let the concepts sink in; if you try and rush, you’re more likely to hit road bumps. We fully expect you to go back to some of these concepts two, three or four times!
Intuitive eating is a relatively new field of inquiry in scientific research, however, we have some good evidence to suggest that Intuitive Eating can help improve body image, reduce food anxiety, and improve cognitive flexibility (no more black and white thinking!). Intuitive eaters are also more likely to exercise for pleasure and because it feels good, rather than for calorie burning, and they tend to gravitate towards a variety and balance of different foods, giving them an overall higher diet quality. Intuitive eaters may also have lower risks of certain diseases like cardiovascular disease and type 2 diabetes. Anecdotally, our clients tell us that the biggest benefit for them is the sense of freedom, extra brain space to think about things that are most important to them, and a peaceful relationship with food, body and exercise.
Intuitive Eating is NOT a weight loss tool, it’s a non-diet approach to having a healthy relationship to food (diets are usually the things that screw us up in the first place, and you can’t heal from what hurt ya!). That said, Intuitive Eating is still very much a health promoting choice. It can help you find what a heathy weight is for your body, based on your natural set-point weight (your genetic blueprint) and a set of healthy behaviours, not based on a number on the scale! To learn more about this read our ‘What is Intuitive Eating’ page or listen to our podcast about healthy behaviours at any body size.
The course officially launches on March 19th 2019 – but you can sign up now to get the early bird discount! Check out our podcast or sign up to our newsletter to get the code!
The full cost of the course is £250. Once signed up, you’ll be given unlimited, lifetime access to the group and resources – including new content that is added as time goes on. Sign up to our newsletter or check out our podcast for occasional discounts. Unfortunately we cannot accept payment in instalments.
This course is not appropriate for people with active eating disorders; if you are suffering from an eating disorder, or have suffered from one in the past you must have express permission from your GP or care provider to embark on this course. Although this course is intended to help heal your relationship with food and eating, for some it may be triggering for any underlying disordered eating – if at any point you feel you are unduly suffering, you must inform the team at LCIE immediately to ensure you seek the appropriate care. By registering for this course, you are agreeing to the above. If you are looking for help learning how to eat intuitively after having an eating disorder, then please contact us for more information about our 1-1 services.
If you are navigating a health concern (for instance, PCOS, IBS, high cholesterol) then we recommend getting on a quick call with a member of our team to help you figure out if the course is appropriate or if you need more 1-1 support.
The course has been developed as a companion to the book for people who want to deepen their Intuitive Eating practice. As well as bringing the book activities to life, the course contains new and exclusive material, activities and content that isn’t in the book. Plus you’ll benefit from being able to ask questions about your own personal experiences and have them answered by a member of the LCIE team in our monthly podcast Q+A.
It’s not essential as all the principles and concepts will be explained in the modules, however, we will be referring to the book and it might be useful to have a copy for your own reference. You can get your copy here in the UK (Just Eat It: How Intuitive Eating Can Help You Get Your Shit Together Around Food) or, if you are outside of the UK you can buy it from Booktopia in Australia or Whitcoulls in New Zealand. If you are anywhere else we will provide you details of how you can obtain a copy within the course.