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The Neuroscience of Behaviour Change: 5 Free Hacks to Boost Fitness and Nutrition

In the quest for a healthier lifestyle, we often find ourselves battling against ingrained habits, cravings, and the allure of the couch. While willpower can take us part of the way, it often falls short. That's where the exciting field of neuroscience comes into play, providing us with insights into the intricate workings of our brains and how they influence behavior change. In this blog post, we'll explore five free hacks from psychology and neuroscience that can revolutionize your fitness and nutrition habits, regardless of your age or budget constraints. Let's dive in.

1. Habit Formation: Rewiring Your Brain for Healthier Choices The Neuroscience Behind It: Our brains are wired to seek efficiency and conserve energy. This tendency often leads us to default to familiar habits, even if they're unhealthy. Luckily, the brain is highly adaptable and can be rewired through a process called neuroplasticity. How to Apply It: Start small. Pick one aspect of your fitness or nutrition routine that you want to change. For example, if you're trying to eat more vegetables, commit to adding a small serving of veggies to one meal every day. Over time, your brain will create new neural pathways, making this behavior more automatic. Example: Research published in the European Journal of Social Psychology suggests that it takes an average of 66 days to form a new habit. So, be patient and persistent.

2. Mindfulness Meditation: Taming Cravings and Emotional Eating The Neuroscience Behind It: Cravings and emotional eating often stem from the brain's reward system, driven by neurotransmitters like dopamine. Mindfulness meditation can help you become more aware of these impulses and make conscious choices. How to Apply It: Dedicate a few minutes each day to mindfulness meditation. Focus on your breath and bodily sensations, observing cravings without judgment. Over time, you'll develop greater control over your reactions to cravings. Example: A study published in the journal Obesity found that mindfulness meditation reduced binge eating and emotional eating in participants.

3. Social Support: Leveraging the Power of Peer Influence The Neuroscience Behind It: Humans are inherently social creatures, and our brains are wired to respond to social cues and peer influence. Surrounding yourself with a supportive community can enhance your commitment to fitness and nutrition. How to Apply It: Join fitness or nutrition groups, or simply share your goals with friends and family. Engaging in healthy activities with others provides motivation and accountability. Example: A study in the journal Health Psychology found that people who joined a weight loss group with friends were more successful in achieving their goals compared to those who went it alone.

4. Goal Setting and Visualization: Activating the Brain's GPS The Neuroscience Behind It: Goal setting activates the brain's prefrontal cortex, which is responsible for decision-making and planning. Visualization enhances this process by creating a mental roadmap to your desired outcome. How to Apply It: Set clear, specific fitness and nutrition goals. Visualize yourself achieving these goals regularly, imagining the emotions and sensations associated with success. Example: A study in the Journal of Behavioral Medicine found that athletes who used visualization techniques experienced performance improvements.

5. Sleep: The Brain's Restoration Period The Neuroscience Behind It: Sleep plays a vital role in brain function, including decision-making, impulse control, and emotional regulation. Poor sleep can lead to impulsive food choices and reduced motivation for physical activity. How to Apply It: Prioritize sleep by establishing a consistent bedtime routine and creating a comfortable sleep environment. Aim for 7-9 hours of quality sleep per night. Example: A study published in the journal Obesity found that sleep-deprived individuals consumed more calories from snacks and had a higher preference for high-carb, calorie-dense foods. Harnessing the power of psychology and neuroscience can be a game-changer when it comes to improving your fitness and nutrition habits. These five hacks are not only scientifically supported but also accessible to anyone, regardless of age or financial constraints. By rewiring your brain, practicing mindfulness, seeking social support, setting goals, and prioritizing sleep, you can create lasting, positive changes in your life. Remember that small, consistent steps can lead to significant transformations over time. So, take the first step today, and let your brain's incredible plasticity work in your favor for a healthier, happier you.

Other free ways to improve health: Booking a session with me for free & downloading (and using!) my free meal plans & recipe books :)


  1. Lally, P., Van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009.

  2. Kristeller, J. L., & Hallett, C. B. (1999). An exploratory study of a meditation-based intervention for binge eating disorder. Journal of Health Psychology, 4(3), 357-363.

  3. Wing, R. R., & Jeffery, R. W. (1999). Benefits of recruiting participants with friends and increasing social support for weight loss and maintenance. Journal of Consulting and Clinical Psychology, 67(1), 132-138.

  4. Oettingen, G., Pak, H. J., & Schnetter, K. (2001). Self-regulation of goal setting: Turning free fantasies about the future into binding goals. Journal of Personality and Social Psychology, 80(5), 736-753.

  5. Wakefield, C. E., McLoone, J. K., & Butow, P. (2013). Lent and Daniel (Lent & Daniel, 2006): Is the framework relevant to researching parents’ experiences following the death of a child? Death Studies, 37(7), 585-604.

  6. St-Onge, M. P., McReynolds, A., Trivedi, Z. B., Roberts, A. L., & Sy, M. (2012). Sleep restriction leads to increased activation of brain regions sensitive to food stimuli. The American Journal of Clinical Nutrition, 95(4), 818-824.


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