Re-set your metabolism, feel energised, build strength and get body confident with this 8-week metabolic health programme. A step-by-step nutrition, movement and mindset programme for women. No diets involved.
This programme will provide you with the nutrition, mindset and movement skills that will enable you to break free from damaging calorie counting and restrictive food behaviours and replace them with enjoyable lifestyle habits backed by science. The phased, 8 week programme includes:
A phased nutrition programme to help you to gently balance your hormones, lower blood sugars, reduce inflammation and maintain a healthy weight.
Mindset skills to help you to reconnect with your body, learn to trust your hunger and fullness cues and honour your body's needs without guilt. Manage cravings and reduce stress.
A recommended programme of movement to improve body acceptance and learn to treat your body with love and respect. Build lean muscle, get strong and feel body confident
An invite to be part of our vibrant and inclusive community of like-minded women. Featuring live weekly Q&A sessions and accountability.
Transform your relationship with food and your body with this 8-week metabolic health programme teaching you nutrition, movement and mindset practices for strength, energy and body confidence. You'll get the knowledge, tools and support to create habits that will nourish your for life. No will power or guilt necessary.
It’s important for you to understand the science behind the recommended dietary and lifestyle changes so that you feel empowered to make food and lifestyle choices that honour your health, for life. In the first week, you’ll learn everything you need to know through fun and engaging video tutorials and assessments. You’ll get some tips on how to prepare yourself and your environment for the exciting changes ahead, and you'll be given everything you need to prepare for phase one.
The aim of this phase is to gently reset your metabolism, create a healthy foundation for future diet and lifestyle practices and regulate your hormones. This will be approached with:
Nutrition to gently lower your refined carbohydrate and sugar intake so that you feel energised and happier.
Mindset techniques to help you to reconnect with your body, learn how to trust your hunger and fullness cues and honour your body's needs without guilt. We will also look at how to reduce cravings and manage stress.
Suggestions for movement practices that will help you to get in tune with your body, improve body acceptance, reduce stress and gently improve flexibility.
The aim of this phase is to support you in healing inflammation and building strength within the body. This will be approached with:
Nutrition focussed on healing inflammation by increasing good fats and building on phase one by extending your repertoire of great recipes.
Mindset techniques focussed on helping you to improve sleep, further reduce stress and create healthy habits.
Movement practices to help you to build lean muscle, strengthen bones and feel strong and body confident!
This phase will focus on ensuring that you can maintain healthy diet and lifestyle habits so that you can truly THRIVE and maintain a happy weight long term.
We will focus on making sure you have a self-care framework that includes nutrition, movement and caring for your emotional health in place to keep your hormones balanced and metabolism working efficiently.
Continuing onward, you can stay focused by remaining part of the community and maintaining access to the programme materials for a low monthly fee.
Hi there, I'm Josie. I'm a Food and Eating Psychology Coach.
I help women to replace restrictive dieting practices with sound nutrition and lifestyle principles that will support them in achieving their health goals. If you’re fed up with feeling powerless and frustrated with your body, then you’re in the right place.
Following years of yo-yo dieting, I've spent the last few years researching weight management for women. The lifestyle and dietary factors that affect weight gain, the science of metabolism, the psychological aspects of our relationship with food and why it is that we are not being served by the diet industry.
I’m a great believer that knowledge is power. Your health and well-being is your greatest asset and you should have access to the facts that enable you to make informed choices about food and your body.
If you have a history of dieting - as I did – then you are probably used to taking restrictive measures to lose weight. The truth is, this approach will be messing with your hormonal balance, taking a toll on your emotional health and no doubt causing weight fluctuations. This programme is based on the best of what I have learned and trust to be safe, effective and enjoyable way to put an end to unhealthy diet practices, feel energised and get body confident.
"Josie is inspirational. She is knowledgeable and supportive. I have learned so much about self care as well as nutrition and how to relate to my body."
"Josie is very engaging in all online sessions, and is incredibly supportive to each of us. She has given me confidence and body positivity. And taught me not too be hard on myself. She has taught me about planning ahead, to be mindful when eating, and to keep body moving (I have started running and cycling now) and to dress well no matter when. You are indeed a good role model to me :)"
"Working with Josie is like having a non-judgemental friend on hand. Trying to improve your health so often leads to self-criticism followed by giving up. It’s a testament to the variety, enjoyment and motivation of the programme that I've stuck with it for 6 months! When I hit a low spot, I jump back into the community or the resources for a refresh.I feel confident that I can continue to develop myself at my own pace and regardless of setbacks. Thanks!"
"I would completely recommend this course to anyone who’s hit a brick wall when it comes to diets and weight loss. Josie is so incredibly nurturing and is committed fully to helping you to overcome your personal barriers to getting healthy. The work I’ve done through this course is invaluable, it has benefited not only my health but the way I am in all walks of life. I am healthier, happier more confident and truly optimistic about reaching my ultimate health goals. Each module is both simple, effective and amazingly supported by Josie and the community she has created. It’s one of the best decisions I’ve made and one of the easiest to recommend. Get on it!"
"When it comes to food, the learning about nutrition has had the most profound effect. It’s taken a while, but I’ve changed my shopping and eating habits and these now feel natural choices as opposed to being forced. The overall effect of this is that I have far more energy and focus than I had before. "
"In a world full of misleading and confusing information on health, eating and diets, there is this gem called Josie Buck aka The Mindful Cook. Josie is supportive, kind and knowledgeable. If you want to change your relationship with food then this is your girl! "
One payment gets you access to the programme for the 8 week period. Stick around in community and continue to have access to the programme, weekly Q&A sessions and all the programme updates for just £14.99 per month thereafter.
EQUIVALENT £32 PER WEEK FOR THE 8 WEEK PROGRAMME AND £14.99 PER MONTH THEREAFTER..LAUNCHING SOON.
As soon as you sign up you'll get access to the programme and linked community so you can start straight away. The programme will be released to you in phases.
All the knowledge and tools you need to eat for enjoyment, hormone balance and energy. Including, well over 100 recipes, food and ingredients guides and helpful planning templates.
A recommended programme of movement to support your progress through each phase. Provided via hosted videos, video links and recommendations to supplement any existing practice you have in place.
An invite to be part of our vibrant and inclusive community of like-minded women where you will get accountability, motivation and inspiration.
Alternate afternoon and evening question and answer sessions with Josie. All members have access to post questions in the community at any time.
Great discounts on food brands and related products exclusive to Non-Diet Method members..
Here are some of the questions members have asked me before enrolling - if you have a different question, I am very happy to answer it for you. You can email me on [email protected]
The membership gives you access to a phased nutrition, movement and mindset programme which is delivered via video tutorials, written word, downloadable guides, planning tools and exercises. You will also get access to a private member community where question and answer sessions are held weekly with Josie. Other online resources include: guided meditations and discounts.
The programme is a phased 8-week programme that is drip-fed to you as follows:
Week 1: Preparation.
Weeks 2-4 inclusive: Phase one, rest and reset.
Weeks 5-7 inclusive: Phase two strengthen and build
Week 8 Thrive.
The programme training completes after 8 weeks with an option to continue access and monthly membership to the community beyond that time.
The Non-Diet Method is a step-by-step program that is easy to follow and is designed so that you can easily incorporate your new habits into your existing lifestyle. All the programme materials and training are accessible from your phone or tablet so you can learn from virtually anywhere.
The program itself is self-paced with each phase being a recommended length of time. This allows you the space and time to practice your new habits and build confidence and consistency overall.
You will spend more time at the beginning of each new phase learning about the new habits and strategies you're going to implement. Then it's all about taking the time daily to practice them so that you build the foundation of your healthy lifestyle and regular self-care rituals.
You will be meal planning, preparing food and moving your body regularly and that's all you need to make time for.
This is a whole person programme, and as such there are recommendations for movement practices that will help you to reduce stress and achieve the aims of each phase.
The programme offers a combination of pre-recorded movement videos that are hosted on the platform. Links out to other online movement resources and considerations for any movement practice you already have in place. It is recommended that you follow the suggestions in each phase. If you have any concerns, please check with your GP that you are fit for yoga, walking, Pilates and strength (resistance) exercises beforehand.
It will be useful to have something to step up on, a yoga mat and a towel. You will be able to use household items like tins, water bottles filled with water, or simply a backpack with things in to weight it. It's also advisable that you create your own home workout space, have access to YouTube and have some comfortable fitness clothing.
Q&A sessions are held weekly on the same day (Wednesday) at alternate times. I offer a lunchtime session one week and an evening session the next (subject to change for holidays etc). They are held on Zoom and saved in the member area so you can catch up afterwards. All members have an opportunity to ask questions via the community (or via email to me directly) 48 hours prior to the session so that they can be covered in the chat. Sessions are anything from 30 minutes to an hour.
The community aspect of the programme is hosted via your log in to the member space. The purpose of the community is so that members can connect with other members, ask me questions, chat and share updates. The community is hosted on an independent community website, not Facebook. Your involvement doesn't affect your access to programme material or the Q&A's. Some members choose to be an active part of the community and others don't. It's a great place for accountability and motivation, so I do recommend being involved if you can!
In my experience, most people rarely stick to regimented meal plans because they include recipes and food they don't enjoy. Meal plans also teach you rules and rigidity around what, when and how much to eat. This promotes disordered eating patterns and is not encouraging you to design a way of eating that suits you and that you can stick to – for life. I would prefer to encourage you to listen to your body and make healthy decisions for yourself.
This gives you the flexibility to create your own meal plans using recipes we provide or recipes you've adapted. So you eat food you actually enjoy. You also have the freedom to include indulgences so that you learn to ditch the good food/bad food rules
Beyond the trial period (open in late August 2021), no discounts or payment plans will be offered. If you have particularly difficult circumstances, please email me directly and we can have a chat.
If you have watched all the videos, tried the nutrition, movement and mindset plan, gave it your all and are not satisfied, contact me within the first 30 days and I will give you a full refund.
No. This is a completely new evidence-based, metabolic health programme with completely new material. This programme has been written in response to many clients requesting a programme targeted specifically at healthy weight management.
I am passionate about getting good outcomes for the women who take the programme. You can expect some or all of the following:
Please note that individual results may vary. Factors such as program adherence, genetic make-up, overall health and physiological differences can and will influence results.
Please consult with your GP or registered nutritionist before starting any new nutritional and exercise programme.