StretchLearn Course

Eat with Intention. Feel Satisfied. Let Go of Food Guilt.

A beginner-friendly course in mindful eating — hunger cues, emotional triggers, sensory awareness, and a calmer relationship with food.

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Beginner9 hrSelf PacedRegistered

Course Overview

What this course is designed to develop

This course guides you through the science and practice of mindful eating — from understanding your body's hunger-fullness signals to recognising emotional triggers that drive eating. You will slow down mealtimes, reduce guilt-based thinking around food, and build sustainable, enjoyable eating habits. Each module combines evidence-based frameworks (Intuitive Eating, DBT-informed skills, sensory awareness training) with concrete daily practices.

Learning Outcomes

What the learner should be able to understand, build, or execute.

Distinguish physical hunger from emotional and habitual hunger using the Hunger-Fullness Scale

Identify at least three personal emotional eating triggers and apply a pause-and-name strategy

Apply sensory eating techniques that extend mealtime and increase satisfaction

Restructure food-related thought distortions using cognitive defusion and non-judgmental language

Design a personalised mindful eating environment and daily eating ritual

Build a weekly eating rhythm that honours hunger, fullness, and enjoyment without rigid rules

Curriculum Preview

Inside the curriculum: a structured path from fundamentals to execution.

Preview the course structure, see how the modules build on one another, and understand the path this program is designed to take you through.

Module 1

Module 1: The Hunger-Fullness Foundation

Learn to distinguish physical hunger from other eating drivers and calibrate your internal hunger-fullness scale with precision.

3 lessons

What Is Hunger — Really?Content · 45 min

Preview Enabled

The Hunger-Fullness Scale in PracticeContent · 45 min

LMS Access

Eating Rate and the Slowdown ProtocolContent · 45 min

LMS Access

Module 2

Module 2: Emotional Eating — Triggers, Cycles, and Interrupts

Map the emotional triggers behind reactive eating and install a pause-and-name strategy before responding to cravings.

3 lessons

Understanding the Emotional Eating CycleContent · 45 min

LMS Access

Pause-and-Name: The Core Interrupt StrategyContent · 45 min

LMS Access

Building Alternative Coping StrategiesContent · 45 min

LMS Access

Module 3

Module 3: Sensory Awareness and Eating Pleasure

Train full sensory engagement with food to increase satisfaction, reduce portion size, and transform eating from a task into an experience.

3 lessons

The Sensory Eating PracticeContent · 45 min

LMS Access

Eating Environment DesignContent · 45 min

LMS Access

Flavour Mapping and Food SatisfactionContent · 45 min

LMS Access

Module 4

Module 4: Non-Judgmental Thinking and Sustainable Food Peace

Dismantle food guilt, reframe all-or-nothing thinking, and build a lasting, flexible, and enjoyable relationship with eating.

3 lessons

Food Morality and the All-or-Nothing TrapContent · 45 min

LMS Access

Cognitive Defusion for Food ThoughtsContent · 45 min

LMS Access

Designing Your Mindful Eating RhythmContent · 45 min

LMS Access

Built for Application

A complete learning path, not a one-off inspiration hit.

This program is designed around progression: focused lessons, structured modules, applied resources, assessments, and a course rhythm that turns information into usable capability.

mindful eatingintuitive eatinghunger cuesemotional eatingsatietyfood relationshipnutrition psychology