Five principles that make change more likely to stick

John Pemberton is joined by Vanessa Haydock (The Diabetic Health Coach). Background in psychology and applied behaviour analysis, certified behaviour analyst, personal trainer, and coach supporting people with type 1 diabetes through sustainable behaviour change.

Full notes: https://theglucoseneverlies.com/beahviour-change-t1d/

This conversation lays out a practical behaviour change playbook grounded in psychology, lived experience, and the realities of diabetes physiology.

00:00 — Why this conversation matters — why willpower alone fails.

02:45 — Vanessa’s story: diagnosis, denial, and turning point
Growing up with type 1 diabetes, rebellion, burnout, retinopathy as an emotional trigger, and how behaviour change (not perfection) transformed Vanessa’s relationship with diabetes.

16:45 — Principle 1: Design beats discipline
Why willpower is finite in type 1 diabetes, and how reducing decision load through systems, defaults, and realistic goals makes change more sustainable.

30:35 — Principle 2: Cues beat grit
How environment and prompts outperform memory — from insulin timing to daily routines — and why piggybacking on existing habits works.

39:20 — Principle 3: Reduce threat before effort
How fear, pressure, and perceived failure drive avoidance behaviours — and why lowering the threat level is essential before increasing effort.

45:10 — Principle 4: Hawk or Owl, Carrot or Stick
Choosing the right style of accountability and feedback — frequent vs spaced, direct vs gentle — and why mismatch derails progress.

51:15 — Principle 5: Community support, not shame
Why small, safe communities outperform noisy online spaces, and how shared reality reduces isolation and burnout.

59:40 — Pulling it together: a practical playbook for 2026
How to apply the five principles deliberately, without perfectionism or guilt.

Find Vanessa at:

Website: https://diabetichealthcoach.co.uk/
Instagram: https://www.instagram.com/diabetic_health_coac

Disclaimer

This podcast is for education and informational purposes only. It does not constitute medical advice and is not a substitute for individualised care.

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Enquiries

Collaboration: John Pemberton — john@theglucoseneverlies.com

Creatives: Anjanee Kohli — anj@theglucoseneverlies.com

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Disclaimer
This content is for informational purposes only and does not constitute medical advice.