Do you have questions about weight loss and dieting? Ask the Second Nature experts

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We all know it’s important to take care of our health, but with so much contradictory messaging out there around weight loss, dieting, and exercise, it can be really difficult to work out the best approach. That’s why we’ve invited the experts behind Second Nature, the weight-loss programme that’s been used by the NHS for over 7 years, to answer any questions you have around losing weight and creating new healthy habits.

Everyone who shares a question by Friday 23 May will be entered into a prize draw to win a free 6 month subscription to Second Nature for either their medication or non-medication programme (depending on the individual winner’s eligibility) T&Cs.

About the experts
Mike Gibbs - Cofounder and COO at Second Nature
Mike co-founded Second Nature over 10 years ago out of frustration of the status quo of the weight-loss industry: calorie counting, fad diets, and misleading nutrition advice. Mike has a Masters in Pharmacology from the University of Cambridge and is Second Nature’s leading health and nutrition geek. He’s had overall responsibility for the science behind Second Nature and health coaching for the last 10 years.

Rosie Carr - Head of Health Coaching at Second Nature
Rosie is an HCPC registered dietitian and has clinical knowledge and experience in remotely delivered weight and diabetes management services. Rosie has worked as a clinical dietitian within the NHS and in New Zealand, before joining Second Nature in 2019 to oversee the delivery of remote health coaching services. Rosie’s key areas of expertise include obesity and diabetes prevention and management, digital healthcare solutions and patient-centred care

Robbie Puddick - Content Lead at Second Nature
Robbie, a registered nutritionist who specialises in public health and behaviour change science, has been working with Second Nature since 2018. He completed his Bachelor's degree in Exercise and Health Science from the University of Brighton in 2011 and his Master's degree in Public Health Nutrition at the University of Westminster in 2017. Robbie has delivered and developed lectures for several universities, such as Greenwich, UCL, and Winchester, and holds a voluntary role with Sheffield Hallam University, supporting the development of their nutrition programmes.

Hi everyone! Mike, Rosie and Robbie are now going to start answering your questions so look out for their support and advice - we hope you find it useful and encouraging.

Please do keep your questions coming if there's anything else you'd like to know about weight loss, dieting and healthy habits - you still have til next Friday 23 to share your questions for the chance to win a 6 month subscription to Second Nature.

Hi @Ilostmyhalo Weight loss during menopause can be frustratingly slow due to changes in the body. Research shows that ghrelin (our hunger hormone) increases significantly during menopause, up to 9-fold in some studies, which will increase hunger and cravings. At the same time, hormonal shifts affect fat distribution and muscle mass, potentially lowering the amount of energy we burn at rest.

Still, there's good research showing that weight loss is possible for women during menopause despite the challenges it provides.

Here's what we'd recommend:

1. Focus on protein-rich foods at each meal to preserve muscle mass and manage increased hunger. We recommend each meal contain a protein portion the size of an open hand. Plus, include protein-rich snacks in between meals if needed. Essentially, we want to move toward a 'protein-first' approach to building our meals.
2. Exercise and movement can improve our hunger regulation and help us build more muscle. It's important to gradually build our exercise habits rather than trying to go all in at once. Ideally, we'd all be doing a variety of cardio and strength training 2-4 times a week. Still, finding something you enjoy and is sustainable will be much more beneficial than starting an intense exercise regime and stopping after a few weeks.
3. Sleep is also absolutely crucial as this helps to manage hunger. Aim to go to bed at the same time each night and avoid screens 30 minutes before bed.

Remember that a slower pace of weight loss is normal during menopause and if we can accept this, we're less likely to hold ourselves to unrealistic expectations of how fast we should lose weight.

You can find a full article on this topic by us here: https://www.secondnature.io/guides/nutrition/lose-weight-during-menopause

Rosie

Hi @strawberrymatcha It sounds like you're an incredibly healthy person. From my perspective, I would consider reflecting on whether aiming for weight loss is a helpful goal for you.

Your BMI is in the healthy range, and your body fat % is actually towards the lower end for women. 15-31% body fat for women is generally considered healthy.

So, if you're maintaining your current weight with your current lifestyle, it might be your body telling you that you're at a weight that it's happy to maintain given your current eating and exercise habits.

Instead of focusing on weight loss, consider celebrating what your body can do; the strength you're building, your commitment to regular exercise, and your healthy eating habits. These are remarkable achievements that benefit your long-term health in countless ways beyond appearance.

If you're interested in "toning up," you might want to focus on body composition changes through progressive strength training rather than weight loss. This approach celebrates adding strength and definition while honouring your body's natural healthy weight range.

Remember, sustainable health is about nourishing your body appropriately while building habits that provide us with a feeling of true fulfilment, meaning, and contentment.

Robbie

Hi @Charliebrewer1989 I understand feeling that pressure before a holiday - it's incredibly common to want quick results when we have a specific date approaching that feels important to us.

Many of us have experienced that mixture of excitement about a trip and anxiety about how we'll feel in our bodies while enjoying it.

While it's technically possible to lose significant weight in a month, we've seen time and again how this approach often leads to disappointment and can actually detract from enjoying our holidays.

Quick weight loss methods typically create stress, may affect our energy levels, and unfortunately often lead to regaining weight afterward.

Instead, what if you approached this month as a chance to build habits that will help you feel your best physically and emotionally both during your holiday and beyond?

Small, consistent changes to nutrition and gentle movement not only improve how we feel in our body but can enhance your energy levels and mood - which ultimately contributes more to a better holiday experience than a number on the scale.

Perhaps the most compassionate question to reflect on is: What kind of relationship with your body would allow you to fully enjoy this special time without self-criticism?

Your holiday represents a precious opportunity for joy and new experiences - you deserve to embrace every moment of it without weight concerns overshadowing those memories.

Rosie

Hi @Ladymuck2022 Weight management with mobility restrictions presents unique challenges that require specialised approaches focused on nutrition and accessible movement options.

This situation deserves both medical guidance and compassionate support.

For someone with paraplegia and concerns about diabetic complications, I would strongly encourage your brother to speak with his healthcare team about a referral to a specialised rehabilitation programme that combines medical oversight, nutrition guidance, adapted physical activity, and psychological support.

These comprehensive programmes often achieve better outcomes than isolated interventions like weight loss injections or meal replacements because they address the full spectrum of factors involved in weight management with mobility restrictions.

We're sorry we're not able to provide more specific guidance on this, but we're not currently set up in a way to best support those living with more complex health conditions.

Mike

Hi @sanpellegrinocinnamonbun Consistency with healthy habits is one of the most common challenges people face, and the research on behaviour change offers fascinating insights into why this happens and how to overcome it.

At Second Nature, we focus on a fundamental mindset shift: moving away from 'being on a diet' to 'becoming a healthy person.'
This identity-based approach is grounded in behavioural science research showing that when healthy choices align with how we see ourselves, consistency becomes significantly easier.

Here's what the evidence suggests works best for long-term behaviour change:

First, connect your health goals to your deeper values. When healthy habits serve something meaningful to you, whether that's having energy for your children, supporting your mental wellbeing, or expressing self-care, they become less about restriction and more about enrichment. This shift transforms healthy choices from something you 'should do' into something that reflects who you truly are.

Small, consistent actions create more lasting change than dramatic overhauls. our brain forms neural pathways through repetition, so a daily five-minute walk eventually becomes automatic in a way that an occasional intense gym session can't.

These 'tiny habits' gradually reshape our identity while bypassing the willpower depletion that often leads to inconsistency.

Environment design often matters more than motivation. Restructuring our surroundings to make healthy choices the path of least resistance (like keeping fruit visible or laying out exercise clothes the night before) works with our brain's natural tendency to conserve energy rather than fighting against it.

The journey toward sustainable health habits isn't linear. Periodic setbacks aren't failures but valuable learning opportunities that strengthen your resilience.

This self-compassionate approach is associated with greater long-term success than rigid perfectionism.

By focusing on identity-based change, becoming someone who naturally makes healthy choices rather than someone forcing themselves to follow rules, we develop a relationship with health that can genuinely last a lifetime.

Mike

Hi @SilenceInside First, I want to acknowledge your experience. Caring for a family, especially when supporting a child with special educational needs, creates demands that can leave precious little capacity for yourself. That mental load you describe is substantial and often invisible to others.

You've touched on something incredibly important that does influence how we design our programme at Second Nature. We recognise that for many parents - particularly those caring for children with additional needs - traditional approaches to health can feel like yet another responsibility rather than the support they're meant to be.

This is precisely why our health coaches take a personalised approach, working with you to identify what's genuinely manageable within your life circumstances. Rather than adding to your mental load with rigid tracking requirements or complicated meal plans, they can help you find small, sustainable changes that actually reduce cognitive burden over time.

For many parents in similar situations, we focus on establishing simple routines that require minimal decision-making and preparation; essentially creating 'healthy defaults' that work within your existing family dynamics.

Our coaches become partners in problem-solving the unique challenges your situation presents, rather than simply providing generic advice.

The goal isn't to add another task to your already full plate, but rather to help simplify healthy living in a way that eventually creates more energy and capacity rather than depleting it further. Your wellbeing matters tremendously, not just as a parent but as a person deserving of support and care in your own right.

Mike

Hi @Kentishbirdlife From our available research, we've observed that weight maintenance is one of the most challenging aspects of any weight-loss journey. Studies consistently show that without continued support or established habits, many people regain some weight after completing structured programmes.

At Second Nature, we've published peer-reviewed research demonstrating significant weight loss results during our programme, with our 12-month data showing that participants lose an average of 7.5kg (or about 7.5% of their starting body weight). Our medication-supported programmes show even more substantial results.

Plus, our Lead Psychologist, Becky Richards, just presented preliminary findings at a conference on 13th May 2025 about weight maintenance after stopping GLP-1 medication. The research showed that Second Nature participants experienced just 3.2% average weight regain over 5.1 months after discontinuing medication, compared to 6% typically seen in clinical trials. Even more promising, 59% of Second Nature's Mounjaro members maintained their weight loss after stopping medication.

What makes our approach different is our focus on sustainable habit change rather than quick fixes. We've designed our programme to help establish lasting behavioural patterns that support long-term weight maintenance. Participants who report continuing with the key habits they developed during the programme (balanced nutrition, regular movement, stress management, and adequate sleep) are more likely to maintain their weight loss.

The ongoing challenge for any weight management programme, including ours, is creating systems that support people beyond the formal programme period. This is why we've developed our Momentum Phase (beyond 12 months) to extend support for those who want longer-term guidance.

If you're interested in exploring our published research in more detail, you can find our studies on our linktr.ee page: https://linktr.ee/markdaviessecondnature or read about our latest findings on LinkedIn: https://www.linkedin.com/posts/activity-7327998340439175168-kBq-

Mike

Hi @HippingFleck I truly understand your frustration. The combination of menopause and hormone-blocking medication creates a significant challenge that can feel defeating, especially when you're already committed to a healthy pescatarian diet and regular activity.

Research confirms what you're experiencing: hormone-blocking medications work by reducing oestrogen beyond what menopause alone does, creating a 'perfect storm' for weight management difficulties. Studies show that the hunger hormone ghrelin can increase up to 9-fold during menopause, directly affecting your appetite regulation and making weight control particularly challenging despite your best efforts.

Despite these biological hurdles, your pescatarian diet focusing on whole foods provides an excellent foundation. To enhance this approach, consider these evidence-based strategies:

1. Focus on high-quality protein sources at each meal (aim for 25-30g), particularly at breakfast. As a pescatarian, prioritise fish, eggs, Greek yoghurt, tofu, tempeh, and plant-based proteins like lentils and chickpeas. This focus on protein helps preserve muscle mass when oestrogen is low.

1. Include healthy fats from whole food sources such as avocados, nuts, seeds, and extra virgin olive oil with each meal. These fats help lower hunger and provide essential nutrients that support hormonal health during this transition.

1. Consider incorporating more strength training into your routine, even just once weekly. This becomes especially crucial during menopause and when taking hormone-blocking medication, as it helps maintain metabolically active tissue that supports weight loss.

Remember that your body is navigating significant hormonal changes, and the pace of progress may be slower than before. This isn't a reflection of your commitment or discipline but rather the biological reality of this life stage. Many women find success by measuring progress through improvements in energy, sleep quality, and overall wellbeing rather than solely by the number on the scale.

Rosie

Hi @Giraffe007 At Second Nature, we understand that emotional eating isn't simply about willpower or discipline; it's a perfectly natural human response to complex emotional needs. Our programme approaches emotional eating as a natural coping mechanism that deserves compassion and understanding.

We work with you to develop a practical toolkit of techniques that address the root psychological drivers of emotional eating. Through our structured approach, you'll learn to identify your personal emotional eating triggers and recognise the difference between physical hunger and emotional hunger.

Our health coaches provide personalised guidance and support as you develop alternative coping strategies that don't involve food. Rather than focusing solely on restriction, we help you create a meaningful toolkit of non-food responses to stress, sadness, and low mood. For some members, this might involve brief mindfulness practices, for others, physical movement or creative expression becomes their go-to strategy.

The community aspect of our programme creates a supportive environment where you can share experiences with others facing similar challenges. Many members find that simply knowing they're not alone in their struggle with emotional eating provides significant relief and motivation.

Importantly, we take a habit-based approach rather than expecting overnight transformation. Small, consistent changes in how you respond to emotional triggers gradually rewire your brain's automatic responses, making healthier choices increasingly natural over time.

Our goal isn't to eliminate emotions, those are an essential part of being human, but rather to help you develop a healthier relationship with emotions and food, creating lasting change that enhances your overall wellbeing.

Hi @GreatFish The cortisol-reducing supplements market is filled with enticing promises, but most of these products lack substantial scientific evidence to support their claims. While chronic elevated cortisol can indeed contribute to symptoms like increased fat storage around our torso, fatigue and facial puffiness, the solution isn't typically found in a powder or pill that you add to your drink.

Plus, supplements aren't regulated with the same rigour as medications, creating uncertainty about their actual contents and potency.

Our body's cortisol regulation is a sophisticated system influenced by sleep quality, nutritional balance, physical activity patterns and stress management techniques.

Research consistently shows that sustainable cortisol balance comes from addressing these fundamental lifestyle elements rather than quick-fix supplements.

A more evidence-based approach focuses on consistent sleep habits, regular moderate exercise, nutrient-dense whole foods and stress-reduction practices like mindfulness or spending time in nature.

These habits work together to support our body's natural hormonal regulation systems far more effectively than isolated supplement ingredients.

If you're experiencing persistent symptoms of hormonal imbalance like unusual weight distribution, chronic fatigue or significant mood changes, consulting with a healthcare professional who can assess your situation might be a beneficial next step.

Hi @Figment69 Our medication (Mounjaro) programme wouldn't be suitable for people living with type 1 diabetes, as T1D is typically an exclusionary criteria for Mounjaro and requires a bit more active monitoring from a health professional to minimise the risk of hypoglycaemia.

However, if you were interested in our non-medication habit-change programme, this is something we'd certainly be able to support you with. The main goal of Second Nature is to help build some new healthy habits that you enjoy and feel you can keep up for the long term. The goal being: how can we improve your health and happiness, and then have weight loss as a "positive side effect" of the lifestyle and habit changes.

Mike

Hi @Facescar77 First, I want to acknowledge what an incredibly challenging combination of circumstances you're navigating right now. Recovering from skin cancer while managing menopausal symptoms and the demands of primary teaching would be draining for anyone. Your desire to focus on your health during this time shows remarkable strength.

When our bodies are healing and adapting to hormonal shifts simultaneously, they often need a gentler, more nurturing approach than typical weight loss advice might suggest. Rather than pushing through fatigue (which can actually hinder recovery), consider these energy-supportive strategies:

1. Morning sunlight exposure can be beneficial for both energy levels and hormonal balance. Even a brief 5-minute walk outside within an hour of waking helps regulate our circadian rhythm, improving both energy during the day and sleep quality at night. This can be especially beneficial during menopause when sleep disruptions are common. As a skin cancer survivor, I'd recommend speaking with your dermatologist about appropriate sun protection measures while still benefiting from natural light.

1. Starting your day with a protein-rich breakfast (aiming for about 30g of protein) can help stabilise blood sugar levels, which often fluctuate more dramatically during menopause. This steady energy release can prevent the mid-afternoon crashes that make movement feel impossible. Simple options like Greek yogurt with nuts and berries or eggs with vegetables require minimal preparation while providing sustained energy.

1. Consistency with sleep timing - going to bed and waking at roughly the same time each day - works with your body's natural rhythms to gradually improve energy. Many teachers find this challenging during term time, but even small improvements in sleep consistency can yield noticeable benefits for our energy levels and overall health.

Remember that healing and recovery deserve their own time and space. Sometimes the most supportive approach is to focus first on nourishing practices that rebuild your energy reserves, allowing weight management to follow naturally as your capacity increases.

While not specific to cancer recovery, you might find some additional strategies in our guide on boosting energy levels throughout the day: https://www.secondnature.io/guides/nutrition/afternoon-crash

Hi @ItWillBeDone The quest for greater willpower resonates with so many of us, especially when snacking habits seem to derail our best intentions. That feeling of 'why can't I just stick with it?' can be incredibly frustrating and even lead to feelings of guilt or shame.

What research has shown us, rather remarkably, is that willpower might not actually be what determines our success with healthy eating patterns.

Think of willpower like a muscle that naturally fatigues with repeated use throughout the day. By the evening, when many people struggle most with snacking, that willpower muscle has already been exhausted by countless other decisions and challenges.

Researcher's also refer to this as 'ego depletion'.

Instead of trying to strengthen an inherently limited resource, we can create systems that reduce our reliance on willpower altogether.

Consider some of the following:

1. Habit formation bypasses willpower by creating automatic behaviours triggered by specific cues in our environment. When we consistently pair a situation (like arriving home from work) with a particular behaviour (perhaps making a cup of tea), our brain eventually performs this sequence automatically, requiring virtually no willpower.

1. Environmental design can transform our relationship with snacking. Rather than battling intense cravings in front of an open cupboard filled with ultra-processed foods, rearranging our space to make healthier options more visible and accessible creates a path of least resistance toward better choices.

1. Connection to our deeper values provides sustainable motivation that outlasts willpower's daily fluctuations. When healthy eating connects to what truly matters to us, perhaps having energy for loved ones or expressing self-care, it shifts from feeling like restriction to feeling like alignment with our authentic self.

At Second Nature, we've found that understanding the psychology behind eating patterns often matters more than simply trying harder. By designing our environment, building supportive habits, and connecting health behaviours to our values, we create a foundation for lasting change that doesn't depend on willpower's limited reserves.

What might it look like to make one small change to your environment this week that could make healthy choices just a little bit easier?

Robbie

Hi @CleverSwan The frustration and mental burden you're describing after 20 years of yo-yo dieting is something we hear from many people, and it's completely understandable. That cycle can be emotionally exhausting and create a complicated relationship with food that affects our wellbeing beyond just physical health.

Weight-loss medications aren't the only way forward, but they can be an effective tool for some of us, particularly those who may have biological factors making sustainable weight management especially challenging.

Research suggests that some individuals have genetic predispositions or variations in brain structure that affect hunger regulation and energy balance, making it exceptionally difficult to maintain weight loss through lifestyle changes alone.

What's important for us to understand is that there's no moral dimension to using medication for weight management. Just as we wouldn't judge someone for taking medication for diabetes or high blood pressure, weight-loss medications can be appropriate treatment options for obesity, which medical science recognises as a complex chronic condition influenced by multiple factors beyond personal choice.

That said, at Second Nature we've found that the most sustainable results typically come from combining approaches. Medications can help reduce hunger and cravings, creating a window of opportunity to develop healthier habits that feel less mentally taxing over time. Our goal isn't necessarily to make you think about food less, but rather to change your relationship with food so that healthy choices become more automatic and require less mental effort.

Whatever path you choose, whether it includes medication or not, what matters most is finding an approach that supports your overall wellbeing – both physical and mental – for the long term. There's no single 'right way' for us to approach weight management, only the way that works best for your unique circumstances and needs.

Hi @andjustwhatfreshhellisthis First, I want you to know that this struggle isn't a reflection of your willpower or commitment. That feeling of starting with good intentions only to find yourself off track by weekend is something so many women experience, especially during menopause when your body seems to be working against you at every turn. It's genuinely harder during this transition, and the frustration you're feeling is completely valid.

That Friday-to-Sunday pattern is incredibly common, and the menopausal weight changes make this situation particularly challenging. The struggle to maintain consistency when results seem to require such extreme restriction would test anyone's resolve, especially during a time when hormonal changes are already affecting your energy and mood.

The weekend challenge often happens because traditional approaches to healthy eating focus too much on restriction rather than building sustainable habits. When our eating plan feels like a test of willpower, we naturally 'break' when tired or stressed at the end of the week, creating that familiar cycle of restriction followed by overindulgence.

Menopause adds another layer of difficulty, as hormonal changes affect both metabolism and hunger regulation. Research shows ghrelin (our hunger hormone) can increase up to 9-fold during menopause, making our body actively fight against the tiny portions that seem necessary for results.

Rather than focusing on restriction, consider shifting toward consistency and habit formation. Many women find more success by ensuring their meals contain adequate protein (25-30g per meal) and fibre to promote satiety without feeling deprived. This approach helps manage hunger hormones that are particularly volatile during menopause.

The 'all-or-nothing' mindset is also worth examining. Instead of perfect weekdays followed by 'off-plan' weekends, many find success through a more balanced approach where small indulgences are built into every day. This strategy actually helps prevent the biological and psychological rebellion that typically happens by Friday.

At Second Nature, we focus on creating sustainable habits that work with our body's changing physiology rather than against it. Our members often find this approach not only more enjoyable but also more effective for long-term results than the restrictive cycles that lead to that familiar weekend pattern.

Rosie

Hi @IloveLilac The 5:2 diet can work for weight loss in the short term, but research shows mixed results regarding its long-term sustainability. One study showed that while people following the 5:2 approach with support lost more weight after six weeks (2.3kg) compared to standard advice (1kg), after 12 months there were no significant differences between groups, largely due to poor adherence rates.

Like most diets with strict rules or restrictions, the 5:2 approach can trigger the challenging 'all-or-nothing' mindset. For many people, restricting calories to 800 for two days each week proves difficult to maintain over time, with research showing adherence dropping to just 45-56% after 12 months.

While the diet shows promising effects on health markers like blood sugar levels, insulin resistance, and liver fat when people stick with it, these benefits only persist if the approach is sustainable for you personally. For women, particularly those who are pre-menopausal, there are additional considerations as severe caloric restriction can affect hormonal balance.

Most importantly, successful weight management isn't just about following rules but developing a healthier relationship with food. If you have a history of yo-yo dieting, approaches that focus on sustainable habit change rather than intermittent restriction might better address the underlying reasons for overeating and provide more lasting results.

You can read our full analysis of the evidence behind the 5:2 diet here: https://www.secondnature.io/guides/nutrition/the-5-2-diet
Robbie

Hi @jinyjo Daily calorie needs are determined by four main components of energy expenditure:

Basal Metabolic Rate (BMR): This is the energy your body needs at complete rest just to maintain basic functions like breathing, circulation, and cell production. It typically accounts for 60-70% of your total energy expenditure. For the average woman, BMR is roughly 1,400 calories, while for men it's about 1,700 calories, though this varies significantly based on individual factors.

Physical Activity: The energy used during deliberate exercise and movement, which can range from 15-30% of total expenditure depending on how active you are. This is the most variable component and the one you have most control over.

Thermic Effect of Food (TEF): The energy required to digest, absorb and process nutrients, which accounts for approximately 10% of total calorie expenditure.

Non-Exercise Activity Thermogenesis (NEAT): The energy expended through unconscious movement like fidgeting, maintaining posture, and other daily activities, which can vary significantly between individuals.

While mathematical formulas like the Harris-Benedict equation can provide estimates based on these factors, it's worth considering a shift in perspective. Rather than focusing primarily on calorie counting, which can be both imprecise and mentally taxing, many people find greater success by concentrating on developing sustainable healthy habits.

Building a lifestyle centred around nutritious whole foods, regular enjoyable movement, adequate sleep, and stress management naturally supports your body in finding its energy balance.

This approach addresses the underlying behaviours that influence health and weight without the burden of constant calculation, creating changes that are more likely to last for the long term.

If you're interested in exploring this approach further, our programme focuses on helping you develop these foundational habits rather than strict calorie targets.

Robbie

Hi @lolalovesmonty Rebuilding your relationship with food after years of diet culture influence takes time and compassion, but it's absolutely possible.

The first step is recognising that those feelings of guilt and the hyper-focus on restriction aren't your fault, they're natural responses to the cycle of dieting. Research shows that restriction actually triggers biological and psychological responses that make us more preoccupied with food, not less. Your brain hasn't failed you; it's actually trying to protect you from perceived scarcity.

Many of our members find it helpful to start practising gentle nutrition; focusing on adding nourishing foods rather than eliminating 'bad' foods. This subtle shift from restriction to addition helps ease anxiety while still supporting health.

For example, rather than cutting out carbohydrates, you might focus on adding protein and vegetables to your meals.

Understanding your emotional relationship with food is equally important. When you notice food guilt arising, try pausing to get curious about the feeling rather than immediately judging yourself. What messages are behind that guilt? Are they truly aligned with your values, or are they remnants of diet mentality?

Building consistent eating patterns can help reduce the physical triggers for overeating. Having three balanced meals throughout the day helps stabilise your blood sugar levels and reduces the likelihood of the extreme hunger that often leads to eating beyond comfortable fullness.

At Second Nature, we find that community support makes an enormous difference. Sharing experiences with others who understand these struggles helps normalise the challenges and reduces shame. Our health coaches are specifically trained to help you navigate this journey with science-based approaches rather than rigid rules.

Remember that rebuilding your relationship with food isn't about achieving 'perfect' eating; it's about creating peace with food and your body. This process takes time and isn't linear, but each step toward a more balanced approach is meaningful progress.

Rosie

Hi @Welshyjules You've touched on something many of us experience, the gap between knowing what to eat and actually maintaining those habits consistently. This isn't a failure of willpower; it's a completely normal human experience that reflects how our brains are wired.

The tracking fatigue you describe is particularly common. While tracking can be helpful initially for awareness, it often becomes mentally draining over time. This is why at Second Nature, we focus on developing sustainable habits rather than permanent tracking, which research shows is rarely maintained over the long term.

A helpful mindset shift is moving from an 'all-or-nothing' approach to a more flexible 'good enough' mindset. This means viewing our health journey as a series of small decisions rather than perfect or failed days. For example, rather than seeing one unplanned meal as 'falling off the wagon', we might view it as a natural part of life's flexibility.

Another beneficial shift is connecting our health behaviours to our deeper values. When exercise is linked to something meaningful to us, perhaps having energy for family, managing stress, or expressing self-care, it becomes more intrinsically motivating than when it's just about looking a certain way.

Environmental design often proves more effective than relying on motivation alone. This might mean keeping nutritious foods visible and accessible, laying out exercise clothes the night before, or building activity into our existing routine rather than trying to carve out entirely new habits.

The most successful approach we see combines these mindset shifts with practical habit-building techniques and community support.

Our members report that having a coach and community helps maintain consistency when motivation naturally fluctuates, providing both accountability and encouragement through the inevitable ups and downs.

Remember that consistency, not perfection, drives results. We don't need to track everything forever or exercise perfectly to make progress, sustainable change comes from finding an approach that feels manageable enough to maintain for the long term.

Robbie

Hi @Serenesage This is a question many people considering weight-loss medications are concerned about, and it's an important one.

The research on transitioning off GLP-1 medications is still emerging, with limited long-term data available. What we do know is that without supportive lifestyle changes, some weight regain is common after stopping these medications. Clinical trials have shown that patients typically regain about 6% of their lost weight within 12 weeks after discontinuation.

However, we're seeing encouraging results from our own preliminary research at Second Nature. Our Lead Psychologist recently presented findings showing that when medication is combined with Second Nature's habit-based programme, people experience significantly less weight regain than typically seen in clinical trials. Our data shows participants experienced just 3.2% average weight regain over 5.1 months after discontinuing medication, compared to the 6% typically observed. Plus, 59% of our members were able to maintain their weight loss without any regain.

The members who maintain their results most successfully are those who use the medication period as an opportunity to establish sustainable habits. By gradually building consistent routines around nutrition, movement, sleep and stress management while on medication, the transition becomes more manageable when the appetite-suppressing effects begin to diminish.

Our health coaches work closely with members during this transition phase, helping to adjust eating patterns as hunger signals potentially increase and providing tailored strategies for maintaining the habits established during treatment. The supportive community environment also plays a crucial role, with many members sharing that connection with others going through the same experience provides valuable reassurance and practical tips.

While the process isn't without challenges, with the right support and sustainable habits in place, maintaining your results is absolutely possible. The key is approaching the medication as a tool for building lasting change rather than a temporary solution.

Rosie

Hi @Buzzardbird This is an excellent question that highlights the relationship between different approaches to weight management.

Weight loss medications like Wegovy (semaglutide) and Mounjaro (tirzepatide) can still offer significant benefits even if you're already following a low-carb diet with fasting. The clinical trials for these medications consistently show weight loss results of 15-25% of body weight, which notably exceeds what we typically see with lifestyle interventions alone, regardless of the dietary approach.

For context, even the most successful lifestyle interventions, including well-designed low-carb studies, generally show average weight loss in the 5-10% range.

This difference occurs because these medications work through multiple mechanisms beyond just changing what we eat. They affect hunger signalling in the brain, slow stomach emptying, and influence how our bodies process glucose, creating effects that complement but don't completely overlap with dietary approaches.

Many of our members who come to us already following nutritious eating patterns find that the medication enhances their efforts rather than replacing them.

It's worth noting that while low-carb diets and fasting may work for some of us, what matters most for long-term success is finding an approach that feels sustainable for our unique circumstances and preferences.

The strongest predictor of maintaining weight loss isn't which specific diet we follow, but rather how consistently we can maintain our healthy habits over time.

If you're considering adding medication to your current approach, speaking with a healthcare provider about your specific health history and goals would be the best next step to determine if it might offer additional benefits beyond your current strategy.

Robbie

Hi @wellingtonsandwaffles First, I want to acknowledge how challenging this experience must be for you. The struggle with evening binge eating can feel isolating and confusing, especially when your weight doesn't match the common stereotypes about eating disorders.

It's important to understand that eating disorders and disordered eating patterns aren't defined by weight or body size. They're about our relationship with food and eating behaviours that feel out of control or distressing. Many people with binge eating struggle at a normal weight, and the emotional and physical toll is just as real regardless of what the scale shows.

The pattern you're describing - eating carefully during the day followed by evening binges - is quite common. Often, it can be connected to undereating earlier in the day (which sets up intense biological hunger later), using food to cope with the day's emotions, or simply the relaxation that comes with evening time when willpower is naturally lower.

While I can offer general support and information, I strongly encourage you to speak with your GP about what you're experiencing.

They can provide proper assessment, support, and referrals to specialists who can help. Many people find that working with professionals specially trained in disordered eating can make a tremendous difference, offering both psychological support and practical strategies tailored to your specific situation.

In the meantime, approaching yourself with compassion rather than judgment is crucial. Binge eating isn't a character flaw or lack of willpower; it's a complex pattern with biological, psychological, and social components that deserves proper care and support.

Would it be possible for you to reach out to your GP this week to discuss what you're experiencing? Taking that first step toward professional support can be immensely valuable.

Rosie

Hi @AnneMJAH I completely understand your frustration with the conflicting advice and the exhaustion that comes from yo-yo weight struggles, especially when navigating both menopause and PCOS simultaneously.

The combination of menopause and PCOS presents unique challenges for weight loss.

During menopause, research shows that ghrelin (the hunger hormone) can increase up to 9-fold, while PCOS often increases the risk of insulin resistance that can make weight loss more difficult. It's not surprising that conventional approaches might have felt inadequate.

One of the most beneficial shifts many of our members a history of yo-yo dieting have made is moving away from the 'all-or-nothing' mindset that diet culture has instilled in us.

This binary thinking, where we're either 'on plan' or 'off plan', 'good' or 'bad', creates the very cycle that leads to weight fluctuations.

When we inevitably have a meal that doesn't align with our current plan (because we're human), this mindset often triggers thoughts like 'I've ruined everything now, so I might as well keep going' rather than seeing it as a normal part of life.

Breaking this cycle involves practising a more flexible approach where consistency matters more than perfection. This means viewing your health journey as a series of small decisions rather than perfect or failed days.

For example, rather than seeing one unplanned meal as 'falling off the wagon', we might view it as a natural part of life's flexibility. Remember: perfection doesn't exist, and once we embrace this reality, we're free to choose to live in a way that is beneficial for body and mind.

Rather than focusing on restrictive diets, which often trigger the yo-yo cycle, we've found that a more sustainable approach addresses both the hormonal challenges and psychological aspects of eating.

For the hormonal side, prioritising protein (25-30g) at each meal helps manage hunger hormones that are particularly volatile during this transition. Including healthy fats and fibre with meals supports blood sugar regulation, which can be especially helpful with PCOS.

The psychological component is equally important. Many of us have developed a challenging relationship with food after years of dieting, creating patterns that work against our long-term goals.

Building awareness of our eating triggers, developing consistent meal patterns, and addressing emotional eating can create a foundation for lasting change.

Strength training becomes particularly valuable during this hormonal transition, as it helps maintain metabolically active tissue when oestrogen levels are changing. Even modest, consistent movement can make a significant difference, especially when tailored to your energy levels and preferences.

Remember that the pace of progress may be slower than in previous life stages, and that's completely normal given the physiological changes you're experiencing. The most sustainable approach focuses on consistent habits that support your overall health rather than dramatic results that can't be maintained.

At Second Nature, we've helped thousands of women navigate similar challenges by focusing on these foundational habits that work with your changing physiology rather than fighting against it.

Robbie

Hi @AdventureTime01 First, I want to acknowledge how challenging your situation is. Managing multiple health conditions alongside their medications creates genuine physiological barriers to weight management that go far beyond simple willpower or motivation. What you're experiencing is not your fault, and many people with similar health profiles share these struggles.

Living with conditions like MS, fibromyalgia, hypothyroidism and prediabetes means our bodies face complex hormonal and inflammatory challenges that can affect metabolism, energy levels and hunger regulation. The medications that help manage these conditions can sometimes work against weight management efforts, creating a frustrating situation where doing what's right for one aspect of your health seems to complicate another.

Rather than focusing on restrictive 'fad diets' which rarely work in the long term for anyone, a more sustainable approach might involve working with healthcare providers who understand these complex interactions. Some of our members with similar health profiles have found success by taking a gradual, personalised approach that accommodates their specific limitations and medication effects.

For many people with mobility challenges, nutrition becomes particularly important since conventional exercise recommendations may not be suitable. Small changes to meal composition, such as ensuring adequate protein at each meal and focusing on foods that help regulate blood sugar, can sometimes make a meaningful difference without requiring dramatic restrictions.

The psychological impact of managing multiple health conditions alongside weight concerns can also be significant. Having support from healthcare providers who understand these intersecting challenges and can help you set realistic, compassionate goals might offer a more sustainable path forward than attempting to navigate this complex terrain alone.

Would you be comfortable discussing medication interactions with your doctor or seeking a referral to a dietitian experienced in working with your specific health conditions? With the right professional guidance, it may be possible to develop an approach that works with, rather than against, your unique health profile.

Rosie