If you&rsquo;ve ever felt &ldquo;all in&rdquo; Monday and &ldquo;off the rails&rdquo; by Friday, this one&rsquo;s for you. Leanne and Susie unpack why behaviour change feels hard &mdash; and a practical self-coaching framework that actually survives busy seasons, social weekends, and end-of-year chaos. What&rsquo;s inside: <ul> <li>Self-coaching that works: accept that hard is normal, aim for small wins over perfection, and laser in on controllables (planning, portions, swaps, timing).</li> <li> New research spotlight: how improving diet quality can reduce chronic musculoskeletal pain &mdash; benefits that aren&rsquo;t explained by weight loss alone, from a UniSA study of 104 adults on a 3-month program. We cover the promise and the caveats.&nbsp; </li> <li> Product review: Nice & Natural Protein Whole Seed Bars (seed-led, ~20% protein via soy crisps; sunflower and pumpkin seeds up front). Where they fit, when to use them, and our stance on additives vs real-world convenience.&nbsp; </li> <li> Listener Q &mdash; &ldquo;Fakeaway&rdquo; weekend ideas: build-your-own burgers, taco/fajita boards, dumplings, deconstructed sushi bowls, thin-base pizzas, and portion-controlled desserts so you keep the fun, not the calorie hangover. Why the fakeaway trend is booming with cost-of-living pressures.&nbsp; </li> <li> Quick tip from the lab: lighter-calorie days and occasional fasts can nudge inflammatory markers in the right direction &mdash; what the evidence does and doesn&rsquo;t say.&nbsp; </li> </ul> If this episode helped, follow the show, tap 5⭐, and send to a friend who&rsquo;s &ldquo;starting again on Monday.&rdquo; Questions or product requests? DM us on Instagram <a href="https://www.instagram.com/the_nutrition_couch_podcast/">@the_nutrition_couch_podcast</a>.See <a href="https://omnystudio.com/listener">omnystudio.com/listener</a> for privacy information.

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Change That Sticks: Self-Coaching, Diet & Chronic Pain Relief

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