29 — The Behaviour Change Playbook for Type 1 Diabetes

Suggest guests or get in contactFive principles that make change more likely to stickJohn 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_coach_/Support GNL: https://buy.stripe.com/9B63cx4UO3KEdKC0Sp7Re00The Glucose Never Lies® is a registered trademark of The GNL Ltd. Company No. 16733595. UK VAT No. GB 516 3272 08.DisclaimerThis podcast is for education and informational purposes only. It does not constitute medical advice and is not a substitute for individualised care.The Glucose Never Lies® is independent by designWe do not accept sponsorships and advertising. We operate via education grants and donations from listeners who value independence. So, consider:Buying the GNL a Coffee:https://www.buymeacoffee.com/jspfree2EnquiriesCollaboration: John Pemberton — [email protected]: Anjanee Kohli — [email protected] The Glucose Never Lies®Website: https://theglucoseneverlies.com/Instagram: https://www.instagram.com/theglucoseneverliesLinkedIn: https://www.linkedin.com/company/theglucoseneverliesLinkedIn: John Pemberton: https://www.linkedin.com/in/john-pemberton-587104361/X: https://twitter.com/GlucoseNLiesDisclaimer This content is for informational purposes only and does not constitute medical advice.© The Glucose Never Lies Ltd. All rights reserved.