KRN - Sessions
Resources
Feelgood Factory
Intro video
https://youtu.be/t9xvU-dWeAk?si=WiAKGPEEeBl6snTc
Feel Good NOW Handbook
https://www.theshiftinside.com/wp-content/uploads/2017/03/Feel-Good-NOW-Handbook-March-2017.pdf
Text: Basic Explanation (plus Mr Darcy)
https://www.theshiftinside.com/feelgood-factory/
Menu planning
Date Your Meals
Cravings Busters
FFS Cravings Busters
Daily Practice Audio
...best listened to via headphones or earbuds
Session 1 - 12.3.26
Notes
Future Focus
Walking in Yellowstone better than problem solving
Food Rebel
Experiments - cant fail
Protein/healthy fat first half of day - experiment.
RESOURCES: protein/healthy fat https://www.theshiftinside.com/is-macronutrient-balance/
Eating time - sumo wrestlers https://www.theshiftinside.com/is-sumo-eating-rhythm/
Bacon eggs
Toast fish avo
veggies with cheese and nuts
Salad plus meat/fish
Session 2 - 13.3.26
Notes - discussed breakfast. Try having it at 9am. You are going to go shopping this weekend. Start the experiment Mon 16th. 2 weeks.
Chia pudding - great protein breakfast or snack...recipe here https://www.theshiftinside.com/chia-pudding/
Discussed resistance and the inner security guard - ISG
Created theta instructions. Audio to follow below. To listen to every morning.
Bonus Intro Reset Session
Session 3 - 19 March 2026
Notes
Goals for this work 20 kg + weight loss, knees feeling better, plus all benefits in the theta audio . Weigh in weekly
Milestone - first milestone is have breakfast everyday at 9am for 2 weeks To come back to - more milestones
Discussed sugar and focus of getting off it = start next week
Discussed history with mother and food
Session 4 - Tuesday 24 March
Discussed how to deal with sugar cravings.
#1 make sure you are doing the breakfast and lunch experiment fully. Plan food the day before. Message me in whatsapp. This will reduce cravings.
#2 Train yourself to take a different action in response to cravings - see cravings busters link at top of page.
#3 Uncomfortability games. have some fun kicking the ISG's arse!!! Use your competitiveness. But dont be at war with the ISG. See doc of this name at top of page
Discussed possibility of avoiding any sweet replacements altogether . To come back to
Session 5 (30 mins) - Thurs 26/3/26
NOTEs
Great progress this week:
Supermarket = didnt buy any junk, listening to theta audio every AM, breakfast and lunch GREAT and you are enjoying them, lost 1kg
Slow eating game - 30 sec mouthful seeing timer vs guessing 30 secs. preferred first version
To Dos
KAREN - #1 get your headphones working for Saturday
#2 Start a daily practice = 1 commitment for day which you tell me via whatsapp. Can change
#3 Know what you are having for breakfast and lunch the following day. Plan any food prep.
HARRIET - record Supermarket rant for Karen to listen to on Sat
31 march 30 Min
We discussed meal planning - resources at the top of the page
Weigh in (I think it was today) 110.30 kg
2 April (30 Min)
Slow eating game: take 5 x breaths before the first 5 mouthfuls of your meal
Discussed anger management. See resources at top of page
Bonus Reset Session
Monday 6 April (30 Min)
Notes
Had choc buttons - yuk! Chucked them out. Easy. 🙂
Discussed next weekend bonfire . Social event - drinking. Yes - 90% beats perfection. Social is important as long a snot regular drinking. Ensure you have a big nutritious meal to reduce overeating.
Wed 8 April - 1 Hour
We discussed the inner critic, importance of accessing Thought For The Day audios from tomorrow, differences between start of coaching and now,. Also did a Reset session.
KS Thurs 23 April 2026
Tues 28 April
Fri 1st May (30 mins)
Tues 5th May (30 Min)
Fri 8th May (30 Min)
A big session. You have lost weight doing the 3 day clean slate experiment. I suggested a further 2 week excluding flour experiment to see if this will have any effect.
We discussed inflammation too.
Also you underplaying your successes. A good session to review if you are feeling down on yourself.
Fri 15 may (30 min)
Mid experiment - no flour. Will do another week, to decide what you are dong next Fri. Discussed accepting inconvenience, make scones tomorrow 10am, Pauly principle, repetition calms the ISG - already happened with sugar. AMAZING. Did Superconscious recode
Tues 19th May (30 min)
Almost at end of no flour experiment. GF scones not a great idea, ate too many. Gained weight do not feel ant better.
Next experiment = no dairy. At least a week starting Mon 25/5
Discussed radical acceptance - statement in whatsapp
Friday 22 May (30 min)
Discussed feelgood factory
Feelgood Factory Resources
Intro video
https://youtu.be/t9xvU-dWeAk?si=WiAKGPEEeBl6snTc
Feel Good NOW Handbook
https://www.theshiftinside.com/wp-content/uploads/2017/03/Feel-Good-NOW-Handbook-March-2017.pdf
Text: Basic Explanation (plus Mr Darcy)
https://www.theshiftinside.com/feelgood-factory/
Wed 27 May (30 min)
Have started no dairy experiment, going well. keeping it simple makes it easier.
Discussed mindset course correction Now renamed as positive disruption - positive thoughts must disrupt negative ones because every thought is also an instruction to your ISG
Resource on this
https://docs.google.com/document/d/1_8lg-qyT2pWIapp4I7TwApmCKTEDGjLNgRPKAXmpniI/edit?usp=sharing
Fri 29 May
no dairy experiment doing 100% . Easier to do than the negative thoughts. A win! Because what is better for your health? Decided to do another week of no dairy.
Discussed importance of positive disruption continued from last session.
2 June (30 Min)
Managing difficult emotions through burning negative statements. Discussion about you don't like lying to yourself - instead understand that you are stating a different opinion to influence the security guard
12 June
Discussed new balanced meal plan. My role is now to support you finding what works moving forward and stick to that.
Discussed making ipad in the kitchen normal to reduce resiatance to the structure of the programme
Also discussed milestones - these help keep you going . What milestones do you want to set up ....not just weight loss but behaviour?
Weight is 106kg . Great work Karen!
June 19th
Discussed intermittent fasting. Action step: Do at least one experiment with an eating window of pre 9am and ending at 4pm. Another one ending at 3pm. Ditto 2pm. Experiment with a medium meal at the end of the eating window vs a big ("Wow I am FULL") meal.
June 26th
Discussed intermittent fasting and using cream to help
Experiment Sat and Monday
Sat
Breakfast between 9 and 10
Lunch 1-2
Last meal between 4 and 5
I would like you to note down start and end times of your eating window
Monday
12 til 6
Start last meal at 5
July 3rd
Wrap up session. Progress made: sugar, eating better food generally, huge reduction in appetite, experimentation mindset, strated exploring intermittent fasting.
Now focus on taking IF further
Discussed the taking phone to supermarket strategy for avoiding buying junk food there.