The Glucose Never Lies® Podcast
Host John Pemberton, diabetes educator, researcher, and a dad living with type 1 since 2008, explores how to think clearly about type 1 diabetes in the real world.
Each episode translates current evidence and expert practice into decisions you can use: CGM accuracy and interpretation, getting more from pumps and automated insulin delivery, movement as a glucose tool, nutrition that protects performance and enjoyment, sleep, travel, parties and sport.
Guests include leading clinicians, researchers and people with lived experience. Expect respectful challenge, plain language and practical takeaways.
Educational only. No therapeutic relationship and no personal medical advice.
Independent by design: no sponsorship, no advertising. Buy the GNL a coffee to keep us independent: https://buymeacoffee.com/gnlfree
Email: john@theglucoseneverlies.com
The Glucose Never Lies® Podcast
29 — The Behaviour Change Playbook for Type 1 Diabetes
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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_coach_/
Support GNL: https://buy.stripe.com/9B63cx4UO3KEdKC0Sp7Re00
The Glucose Never Lies® is a registered trademark of The GNL Ltd. Company No. 16733595. UK VAT No. GB 516 3272 08.
Independent by design. The Glucose Never Lies® takes no sponsorship and no advertising. We run on education grants and listener donations. If this helped, buy the GNL a coffee (buymeacoffee.com/gnlfree).
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Contact: collaboration, john@theglucoseneverlies.com; creatives, anj@theglucoseneverlies.com
For education only. Not medical advice and not a substitute for individual care; decisions about your care sit with you and your diabetes team.
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