DPP Tune In: Listen to Your Body's Cues for Food, Movement, and Rest

October 7, 2026

Summary
Webinar Q&A

View the Webinar Recording

view recording

Summary

Listen to Your Body: What That Actually Means

Listening to your body means...

Noticing your body’s signals... (such as hunger, fatigue, pain, thirst, fullness, tension…)
…Pairing them with external observations… (such as time, place, situation, people around you…)
…Interpreting them to identify what your body needs…”
…And fulfilling that need for your body” (such as eat, drink, sleep, rest, move, laugh, relax…)

Benefits of Listening to Your Body

Feel Better, Healthily

For example, what if you feel tired?

If you’re out of tune with your body, you may automatically opt for energy-dense foods (e.g., pizza, mac and cheese), or skip a workout.
If you’re in tune with your body, you may notice that you need more sleep or you’re dehydrated or need some activity. You may go to bed earlier, take a walk, or drink water

Choices Are Easier

For example, “I want an iced mocha with whipped cream.”

When you’re disconnected, what you want can conflict with what you think you should do. You may feel that you should not have an iced mocha, but you want one. If you have one, you may feel guilty. If you don’t have one, you may feel deprived. That’s exhausting!
When you’re tuned into your body, what you want is more likely to align with what your body needs. You may notice that you’re thirsty, and that you want something cold. “Ice water will satisfy me and energize me.” There’s no conflict!

Sustainable Changes

Two Approaches to Well-being

Willpower & Control	Mindfulness & Compassion
Willpower and Rules	Mindfulness and Listening
External pressure	Internal desire
Guilt and self-judgment	Acceptance and self-compassion
“Should”	“Want to”
Control and restraint	Thoughtful actions for desired results
Burnout and backslide	Choices without conflict
Delayed responses to body	Early detection and response

‍

Consider a Lot of Factors When Interpreting Your Body’s Signals!

Cues and Influences

Category	Examples
External Cues	Temperature, travel, sight, smell Friends, colleagues, advertisements
Internal Cues	What you feel (e.g., hunger, thirst, fatigue, energy, pain)
Science and Physiology	Medications, medical conditions Guidelines, doctor recommendations
Habits	Cleaning your plate, bedtime snack TV at night

Mindfulness: A Tool for Tuning into Your Body

Mindfulness is: “paying attention to your experience… (even if it’s different from someone else’s)

…in the present moment… (without worrying the past or future)
…with curiosity… (seeking information, not zoning out)
…without judgment.” (It’s not good or bad…it just…IS)

Steps of Mindful Check-ins

Listen

All your senses

Notice with curiosity

Observe

Accept

Be honest and open

No judgement

Be present

Respond

Choose the most supportive action thoughtfully

Action may be unnecessary

Example of Using Your Senses (Listening During a Mindful Check-in)

Sensory Checklist

Sense	Observations
What do you see?	Walls, cars, trees, ants, sky, kids
What do you hear?	Traffic, train, birds, fan, voices, music
What do you feel?	Your seat, neck pain, a breeze, sweat
What do you smell?	Coffee, dinner, bleach, soap, neutral
What do you taste?	Lunch, beverage, toothpaste, nothing

Example of Using Your Senses While Eating Mindfully

Mindful Eating Sensory Checklist

Sense	Observations
I hear…	Music, cutlery, voices, dishes, chewing, traffic
I see…	People, dishes, food, artwork, glasses, tablecloth, walls
I smell…	Food, coffee, bread, salad dressing
I feel…	The floor, my seat, crunchy foods, cold beverages, hot soup
I taste…	Sweet, salty, sour, bitter, spicy

‍

Tune into Hunger Cues: What’s Causing This Feeling?

Hunger Cues and Actions

Cause	Hunger	Thirst	Cravings	Habit
You May Feel	Stomach growling, low energy, builds over time	Mild dehydration can mimic hunger cues, you sweated or didn’t drink much	For specific foods, signs of hunger aren’t there, nutritious foods aren’t appealing	Feeling emotions, time of day, nothing to do, not actually hungry, socializing
Possible Actions	Nutritious meal or snack Drink some water	Drink a hydrating beverage Drink a full glass of water	Savor a small portion of the craved food Find a satisfying substitute Address underlying emotions	Drink water or tea Engage in a different activity (call a friend, take a walk) Delay for 15-20 minutes to see if hunger passes

Hunger scale with emojis from starving (1-2, green) to satisfied (5-6, yellow) to stuffed (9-10, red).

Tune into Fatigue Cues: What’s Causing This Feeling?

Identifying and Responding to Fatigue

Cause	Need for Sleep	Mental Fatigue	Slump	Dehydration
You May Feel	Heavy eyes, yawning, slowed thinking	Decision overload, stress, can’t focus	Sitting too long, missed a meal	Tired, headache, haven’t had enough to drink, late afternoon
Possible Actions	Nap Early bedtime	Take a walk Take a short break	Nutritious meal or snack Drink some water Stretch or walk around	Drink a hydrating beverage Drink a full glass of water

‍

Tune into Hunger Cues: What’s Causing This Feeling?

‍

Tune into Pain Cues: What’s Causing This Feeling?

Causes of Physical Discomfort

Cause	You May Feel	Possible Actions
Musculoskeletal	Sore muscles Tired muscles Muscle cramping	Easier workout or a day off Hydrate
Stress or Lack of Sleep	Low pain tolerance Tension headache Neck pain, tight or painful shoulders Sore eyes	Nap or early bedtime Practice stress-reduction techniques
Sitting/Posture	Stiffness Back or neck pain	Take active breaks Ask an expert about your posture
Other	Injury, illness Chronic pain Nutrient deficiencies	Talk to a healthcare provider Rest and be cautious

Always talk to your provider about persistent, worsening pain, or if you have concerns or are unsure about the cause of your pain

Listen and Respond - "I'm tired"

Step 1 Listen “I’m tired”	Step 2 Accept “I’ll think about this”	Step 3 Respond “Which actions might help”
I hear… My eyes feel heavy I can’t focus, even though I’m working on an interesting task that I enjoy I feel like having potato chips My legs and joints feel stiff	I observe… My body is giving me a lot of signals It’s okay to feel tired It’s mid-afternoon, and there’s time to change the course of the rest of the day Are these feelings from sleepiness, boredom, hunger, thirst, or something else? Am I worried about something else?	I can… Drink a cup of water Have a snack with a low-fat string cheese stick and piece of fruit (carbs and protein) Go for a 5-10-minute walk Call my mom to make sure she’s okay Set a timer to remind me to go to bed on time tonight

Listen and Respond - "I don't want to exercise"

Step 1 Listen “I don’t want to be active!”	Step 2 Accept “I’ll think about this”	Step 3 Respond “Which actions might help”
I hear… I’m comfortable sitting here My joints feel stiff My muscles are sore I’m too focused on another task I need to do It’ll feel too hard There are more fun things I’d rather do now	I observe… My body is giving me a lot of signals I’m sore from yesterday’s weights Sitting may make my joints feel stiff I feel drained because of a stressful day It’s okay not to feel motivated sometimes I can notice my own resistance without letting it dictate my decisions	I can… Walk 2 minutes away from my home, then reassess how I feel Do an aerobic workout to get blood moving without straining my sore muscles Rest today and schedule a workout tomorrow Drink water and see how I feel in 20 minutes

Listen and Respond - "I want a snack"

Step 1 Listen “I want a snack!”	Step 2 Accept “I’ll think about this”	Step 3 Respond “Which actions might help”
I hear… I’m hungry My stomach is growling I feel drained or tired I’m bored or upset I smell pizza I see food on the counter I might get hungry later	I observe… My body is giving me a lot of signals There are lots of reasons to feel tired My breakfast was smaller than usual I didn’t have a drink with lunch People around me are eating I know there are fresh cookies in the kitchen I didn’t sleep well last night	I can… Drink a cup of water Have a snack with a low-fat string cheese stick and piece of fruit (carbs and protein) Have several celery sticks Go for a 5-10-minute walk Plan or prepare a healthy dinner Set a timer for tonight’s bedtime

‍

Health Coach Q & A

What links should I know about?

Lark is here to help!

Lark Customer Support!

https://support.lark.com/hc/en-us/requests/new

Facebook page for DPP

https://www.facebook.com/groups/larkdpp

Lark blog

https://www.lark.com/blog

Lark recipes

https://www.lark.com/resource-type/recipe

Email a Lark coach with questions or to make an appointment

coaching@lark.com

https://app.acuityscheduling.com/schedule.php?owner=21319234

‍

Any suggestions on quieting the food noise?

That’s a great question - food noise is a common challenge!

It can be a preoccupation. While there isn’t one definition of food noise, it is an unwelcome preoccupation with food - thoughts of food or constant hunger. You may never feel full or satisfied, or you may start thinking about your next meal when you’re still eating a meal.

Thinking about food is normal, but food noise can be a problem if it becomes stressful or the thoughts are unwanted or getting in the way of your healthy intentions or goals.

Here are some strategies for reducing the effects of food noise.

Eat balanced meals that support stable blood sugar. When blood sugar is steady, it’s easier to keep energy steady and focus on things other than food. Include protein and fiber at meals and snacks. Examples of lean protein options include fish, beans, egg whites, low-fat cottage cheese, and skinless chicken. Examples of fiber sources are vegetables, whole grains, beans, fruit, and nuts.
Eat meals on a regular schedule. When your body and mind are used to eating at certain times, it’s easier to think less about food at other times. In addition, your body adjusts so it feels more hungry at predictable meal times.
Match eating to hunger levels. Before eating, ask yourself how hungry you are. If you’re not very hungry, try something other than eating - like drinking a glass of water, taking a walk, or reading a book.
Support overall health. When you exercise regularly, sleep enough, manage stress, and participate in activities you love with people you enjoy, you’re better able to reduce food noise.
Plan your meals. That way, you’re not just more likely to have balanced and predictable meals. You’re also able to keep food out of your thoughts when you don’t have to decide what to eat next - you already know.

If you still need help with food noise, talk to a healthcare provider. They may have more strategies or suggestions.

‍

View More Webinar Recaps

DPP Tune In: Listen to Your Body's Cues for Food, Movement, and Rest

View the Webinar Recording

Summary

Listen to Your Body: What That Actually Means

Benefits of Listening to Your Body

Two Approaches to Well-being

Consider a Lot of Factors When Interpreting Your Body’s Signals!

Cues and Influences

Mindfulness: A Tool for Tuning into Your Body

Steps of Mindful Check-ins

Example of Using Your Senses (Listening During a Mindful Check-in)

Sensory Checklist

Example of Using Your Senses While Eating Mindfully

Mindful Eating Sensory Checklist

Tune into Hunger Cues: What’s Causing This Feeling?

Hunger Cues and Actions

Tune into Fatigue Cues: What’s Causing This Feeling?

Identifying and Responding to Fatigue

Tune into Hunger Cues: What’s Causing This Feeling?

Tune into Pain Cues: What’s Causing This Feeling?

Causes of Physical Discomfort

Listen and Respond - "I'm tired"

Listen and Respond - "I don't want to exercise"

Listen and Respond - "I want a snack"

Health Coach Q & A

OUR next live webinar

DPP Move More, Feel Better: Rethinking Exercise to Reach Your Health Goals

October 21, 2026 12:30 PM

Related content you might enjoy:

Hunger Cues

When and How to Assess Hunger Levels for Weight and Health

How Mindfulness Can Get You Back on Track for Weight Loss and Health

7 Ways to Be More Mindful When Choosing Healthy Foods