A transformational nutrition and mindset programme for women. Improve your metabolic health, increase your energy levels and heal your relationship with food and your body. Online learning, group coaching and community.
If you’re ready to quit dieting and make a commitment to learning a formula that will help you to build trust in yourself, find peace with food and get healthier and stronger than you have ever been – then this programme is for you. I will work with you to empower you with with the science-backed knowledge, tools and support that you need to feel strong, content, and happy in your body without calorie counting or other damaging diet practices.
A phased nutrition programme to help you to lower blood sugars, reduce inflammation, promote healthy hormone function and maintain a healthy weight. Packed with delicious recipes to tempt your tastebuds and nourish every cell in your body.
I believe mindset is about 80% of the journey to improving your relationship with food and your body. The programme teaches you how to reconnect with your body, learn to trust your hunger and fullness cues and stop sabotaging your efforts at self-care.
A recommended programme of movement that works alongside your nutrition plan to improve body confidence, build lean muscle, get strong and support your mental health.
An invite to be part of a vibrant and inclusive community of women. Weekly live coaching and Q&A sessions with Josie where you will be coached and get your questions answered and get the accountability you need.
Improved metabolic health, well-being and weightloss is as much about mindset as it is about nutrition. This programme is a unique combination of teaching on food, mindset techniques and movement practices to help you to achieve your health goals and maintain them. Delivered via a personal online space, coaching videos, recipes and guides, and live group coaching and cooking classes.
This is where you get to learn about the nutrition and 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!
Remaining a member of the programme will provide you with ongoing access to community and resources to help you to stay focussed on your self-care.
"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!"
"I've slept really well, had less mood fluctuations and generally feel calmer than I ever have. I've felt positive and even lost some weight which has been a great start in my journey. "
"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! "
The programme provides you with a roadmap to improved metabolic health. It's broken down into three distinct phases: Preparation, rest and reset, and strengthen and build. Each phase contains specific recommendations for nutrition, movement and mindset practices.
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.
Alternate afternoon and evening group coaching sessions with Josie and guests speaking on topics related to the programme.
A recommended programme of movement to support your progress through each phase. Provided via videos and video links. You can integrate it with any existing routine that you have.
An invite to be part of our vibrant and inclusive community of like-minded women where you will get accountability, motivation and inspiration. Post your questions here any time and have them answered.
Access to a wealth of resources to support you. Including guides, planners and workbooks covering everything you need to improve your metabolic health.
Great discounts on food brands and related products exclusive to Non-Diet Method members..
Monthly live cooking classes teaching you the recipes from the programme.
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]
As a member of the programme you'll get access to the phased nutrition, movement and mindset programme which is delivered online via video tutorials, written word, downloadable guides, planning tools and exercises. You'll become a member of an amazing, vibrant community of like-minded women. A front-row seat at the weekly live events Weekly motivational emails. Invites to take part in group challenges (steps challenges and the like) and access to Josie around the clock.
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 6 times throughout the programme on a mix of Wednesdays and Thursdays at lunchtime or in the evening at 7 pm. 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 normally around 30-45 minutes. If you can't make the live events, you can access recordings.
The purpose of the community is for members to connect with other members, share experiences, motivate each other, have access to Josie, ask questions or request support and chat. The community is hosted on an independent community website, not Facebook. The community is hosted on a platform called 'Circle' and it is accessible via your log in to the member space. 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
The cost of the programme for February and March 2022 is £290. There is a split payment plan available of two payments of £145. One payment is taken immediately as you sign up and the next is taken one month later. 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 women requesting a programme targeted specifically at nutrition and mindset techniques for female health and 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.
There is a suggested movement (I prefer to call it movement rather than exercise!) programme within The Non-Diet Method that is designed to complement the nutrition programme and support you in making changes to your diet and body composition. However! If you already have a regular practice in place, it's no problem at all. All I recommend is that you take some of the principles that are recommended in the programme and bear them in mind for your regular practice. The fact that you are already moving regularly is fantastic and will support you in achieving your goals.
There is absolutely no calorie counting or numbers, with the exception of suggested portion sizes for certain foods (and this is only in the context of if you have a desire to lose weight).
The basic nutritional principles are to build your diet around healthy fats, good quality proteins, high fibre slow-burning carbs and a variety of plant foods that will help you to stabilise your blood sugars (which will help to lower levels of the hormone insulin) and address the fatty acid balance so you can reduce inflammation in your body. There is no cutting out whole food groups – however, in order to reset your metabolism, in the first phase of the programme I suggest cutting back on sugar and refined wheat foods, including bread. In the second phase, I teach you about good quality/nutrient-dense grains and quality bread can be re-introduced.
The guidance I provide in the programme is to limit consumption to one or two occasions a week and within national health guidelines. Studies on the effect of alcohol on weight are inconclusive, however, if we drink too much it can lower blood sugar causing us to want to eat more. I would always suggest moderation. Decreasing your alcohol consumption has positive physical and mental health benefits.
Hi there, I'm Josie. I'm a Food and Eating Psychology Coach and founder of The Mindful Cook. I help women to replace restrictive dieting practices with sound nutrition and lifestyle principles that enable them to achieve their health goals, whilst also enjoying life!
If you’re fed up with feeling powerless and frustrated around food and unhappy in your your body, then you’re in the right place! I'll teach you how to find balance with food so that you can discover a way of eating that nourishes you and is also enjoyable, and to build back trust and respect for your body so you can feel strong and as powerful as you are in other areas of your life!
If you have a history of dieting - as I did – then you're 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 a safe, effective and enjoyable way to put an end to unhealthy diet practices, and to feel energised and body confident.