Shows
The Healthy DiaryHow I stay on track in Italy eating out most of the timeCiao from… Melbourne! 😅 I just got back from an incredible trip to Italy for my cousin’s wedding… and let me tell you, it was magical! There was pasta, pizza, gelato, wine... all the good stuff.And guess what?I didn’t track a single calorie, I didn’t “earn” my food with exercise, and I didn’t spiral into guilt or feel like I had to start over the second I got home.In today’s episode, I’m walking you through exactly how I stayed on track with my habits and maintained my weight ev...2025-07-2721 minThe Healthy Diary5 signs your mindset needs more work than your meal planIn today’s episode, I’m diving deep into a topic that I know so many of you will relate to: the real reason you’re stuck with your weight loss.And spoiler alert… it’s not your meal plan.If you’ve ever said:“I know what to do… I just can’t stick to it.”“I’m all in on Monday, but by Wednesday I’ve fallen off.”“I do really well… until life gets busy.”Then I want you to listen in, because this episode is going to be a real game-changer for you.2025-07-2021 minThe Healthy DiaryHow Cristina lost 10kgs in 12 weeks while working 2 jobs and with 3 kidsIn this episode, I sit down with my incredible client Cristina, who lost 10kgs in just 12 weeks – all while working two jobs, navigating menopause, and being a mum to three kids.If you’ve ever felt like your schedule is too full or your circumstances too complicated to prioritise your health, Cristina’s story will blow your mind. She’s living proof that with the right structure, support, and mindset shifts, you can achieve amazing results without giving up your life.Cristina came to me at a point where she felt completely stuck – juggling a demanding...2025-07-1331 minThe Healthy DiaryWhy "healthy eating" isn't going to solve your overeating problemToday’s episode is a heart-to-heart I know so many of you need to hear. You’re eating clean, meal prepping like a boss, and doing all the right things… yet you're still finding yourself standing in front of the fridge at 9PM eating way past fullness.Sound familiar?Well, I’m here to tell you that the problem isn’t your food choices. It’s not your willpower. And it’s definitely not that you need another “better” meal plan.In this episode, I’m sharing the truth about why simply focusing on healthy eating wo...2025-07-0614 minThe Healthy Diary10 super easy ways to improve your weight loss resultsI’m so freaking excited for this one because I’m sharing ten super easy, totally doable ways you can start improving your fat loss results without flipping your life upside down.If you’ve been feeling overwhelmed, burnt out, or frustrated because you’re doing “all the things” and still not seeing results… this episode is going to be a game-changer for you.I’m diving into the exact strategies I use with my clients (and myself) to make weight loss simple, realistic, and sustainable. These tips are designed specifically for high-achieving women who are juggling a m...2025-06-2930 minThe Healthy DiaryStress & time management for busy women Q&A with Alan BorgesIn today’s episode of The Healthy Diary Podcast, I’m bringing on a super special guest (who also happens to be my husband!) – Alan Borges.We’re diving into all things stress and time management, especially tailored for YOU – the busy, high-achieving woman who has a lot on her plate and often feels like there’s never enough time to prioritise her health.If you ever feel overwhelmed trying to juggle work, family, and your own wellness goals, this episode is going to be a game-changer.Here’s what we cover:How to stay co...2025-06-2227 minThe Healthy DiaryEat more, lose weight: 5 science-backed habits that actually workWhat if I told you that the key to finally losing weight (and keeping it off) might not be eating less... but eating more?I know, I know… it sounds completely backwards, especially when we’ve been conditioned to believe that weight loss means restriction, smaller portions, skipping meals, and cutting out the foods we love. But I’m here to flip the script and show you a much more sustainable, evidence-based way.In this episode, I’m sharing 5 powerful, science-backed habits that will actually help you eat more and lose weight, without calorie counting, restrict...2025-06-1528 minThe Healthy DiaryTHE best weight loss approach for time-poor womenClick here to join The Accelerator: https://www.thehealthydiary.co/acceleratorThis episode is close to my heart because I know firsthand how hard it can be to lose weight when your life is go-go-go. Between demanding jobs, meetings, kids, businesses, and the general chaos of life, it’s easy to feel like sustainable weight loss is just out of reach. But here’s the thing – it’s not.In today’s episode, I’m sharing the exact approach I use with my clients inside my programs to help time-poor women finally lose weight without tracking, re...2025-06-0819 minThe Healthy DiaryHow to lose your first 3-5kgs in 3 weeks without losing your sanityClick here to join The Accelerator: https://www.thehealthydiary.co/acceleratorIf you’ve been stuck in a cycle of trying everything (from keto, fasting, 1200-calorie plans, or killing yourself in the gym) but still can’t lose those first 3-5 kilos… this episode is for you.Today, I’m breaking down:Why losing the first few kilos feels so damn hard – and why it’s not your faultWhat you might be doing wrong (hint: it's not a lack of discipline!)The real reason most "healthy" plans don’t work for you...2025-06-0120 minThe Healthy DiaryIs your evening glass of wine holding back your weight loss?Today’s episode is one that so many of you will relate to – especially if your evening routine includes a glass (or two) of wine to unwind after a long, chaotic day.Let me ask you this... do your nights often end with a glass of wine, some mindless snacking, and a plan to “be better” tomorrow? If so, you’re not alone – I used to live in that exact cycle too.But here’s the truth: the wine isn’t the problem.In this episode, I’m unpacking what’s really behind your evening habits...2025-05-2521 minThe Healthy DiaryHow Sandra went from "trying it all" to losing 7kgs in 12 weeksIn today’s powerful episode, I’m joined by one of my amazing clients, Sandra – a busy online coach who, like many women, had tried just about everything to lose weight without lasting success. Her story is not only inspiring, but also proof that lasting change is absolutely possible, even during one of the busiest seasons of life. 🧡When Sandra first reached out to me, she was moving interstate, running her business, and navigating the challenges of perimenopause. She had a solid routine, was eating fairly healthy, and moving consistently, but the weight just wouldn’t budge. And like so...2025-05-1837 minThe Healthy DiaryThe "I know what to do... I just can't do it consistently" solutionHave you ever caught yourself thinking, “I know what to do… I just can’t seem to do it consistently”?You’re not alone… and you’re definitely not broken.In this episode, I’m diving into the real reasons behind this frustrating cycle, especially if you’ve been stuck in the loop of starting strong, falling off track, and repeating the pattern over and over. This one’s for the high-achieving woman who’s tired of relying on willpower, feeling like a failure, or thinking she just lacks motivation.What You'll Learn:Why it’s not abou...2025-05-1113 minThe Healthy DiaryCutting carbs is wrecking your energy and your resultsToday, we’re diving into a topic that so many of you have struggled with… cutting carbs in an attempt to lose weight. 🙋🏻♀️ (Yep, I had both my hands up too!)For years, we’ve been told that carbs are the enemy… that if we just cut out bread, pasta, or rice, the weight would magically fall off. And while you might see the scale drop at first, what you don’t see is the toll it takes: the cravings, the fatigue, the frustration, and eventually... the weight regain.In this episode, I’m breaking down:Why cutting car...2025-05-0415 minThe Healthy DiaryMy non-negotiable morning routine to lower cortisol (stress) for fat lossIf you’re constantly feeling stressed, waking up tired (even after a full night of sleep), and the scale just won’t budge no matter how “healthy” you’re eating or how often you’re moving your body… this episode is a must-listen.Today, I’m walking you through my personal, non-negotiable morning routine that helps lower cortisol, balance hormones, and support fat loss… without spending two hours at the gym or doing anything drastic. This routine takes me around 8 minutes and has been a game-changer for both me and my clients.Here’s what we cover in this epi...2025-04-2719 minThe Healthy DiaryThe problem with intermittent fastingIn today’s episode, I’m diving into something a little different… my honest opinion on intermittent fasting.Now before we get into it, let me be clear: if you’re currently doing intermittent fasting and it’s working for you, amazing! This episode isn’t about telling you what to stop doing. It’s here to give you clarity and a perspective that isn’t always talked about… especially if you’re a busy high-achieving woman over 35 juggling all the things.I get questions daily like “Angela, what do you think of XYZ diet?”... and intermittent fasting...2025-04-2020 minThe Healthy Diary5 restaurant mistakes that are secretly sabotaging your weight lossLet’s be real… eating out is part of life. Whether it’s for business, celebrations, or a break from cooking, restaurants are part of our routine. But if you're trying to lose weight without dieting, tracking, or spending hours in the kitchen, dining out can feel like a major obstacle.I used to think I had to avoid restaurants altogether to make progress. But that’s just not realistic – and thankfully, it’s also not true. You can enjoy meals out and still stay on track… if you know what mistakes to avoid.In this episode...2025-04-1321 minThe Healthy Diary6 "healthy" foods that could be sabotaging your weight lossToday, we’re diving into a topic that might surprise you… some of the so-called “healthy” foods you’re eating could actually be holding you back from your weight loss goals. If you feel like you’re doing everything right but still not seeing results, this episode is for you!What You’ll Learn in This Episode:✅ The 6 “healthy” foods that might be preventing fat loss ✅ How food marketing tricks you into thinking certain products are better than they really are ✅ What to eat instead to stay on track with your goalsI know first...2025-04-0618 minThe Healthy DiaryThe portion control mistake that’s keeping you stuckIf you’ve been eating healthy but still struggling to lose weight, today’s episode is a must-listen.I hear from so many women who say: "Angela, I eat home-cooked meals, I don’t eat much junk food, I barely drink alcohol… but the scale isn’t moving!"If that sounds like you, I want you to know you’re not alone. And the reason you’re stuck has nothing to do with what you’re eating… but how much you’re eating.In this episode, I’m diving into the biggest portion control mistake that’s...2025-03-3025 minThe Healthy DiaryHere's what I'd do to lose 12kgs in 12 weeksIn this episode, I’m cutting straight to the chase and sharing exactly what I would do if I had to start my weight loss journey all over again knowing what I know now.After struggling with my weight for 18 years, trying every diet under the sun, and finally figuring out what works, I’ve developed a simple, no-BS approach to losing weight and keeping it off effortlessly. If you’re tired of yo-yo dieting and want a realistic, sustainable way to reach your goals, this episode is for you!Here’s what you’ll learn in t...2025-03-2316 minThe Healthy DiaryFix your metabolism in 30 days with these foodsIf you feel like your metabolism has slowed down, you're stuck at the same weight no matter what you do, or you're constantly feeling low on energy, this episode is for you.Your metabolism isn’t broken, and it’s not just about genetics. In today’s episode, I’m sharing exactly what foods you need to eat daily to support your metabolic health, burn fat more efficiently, and boost your energy… all in just 30 days!What You’ll Learn in This Episode:✔️ What actually is metabolism? Understanding how your body converts food into energy and...2025-03-1617 minThe Healthy DiaryHow stress is sabotaging your weight loss (and how to fix it!)Today, we’re celebrating a HUGE milestone… our 50th episode! I’m beyond grateful for each and every one of you who tunes in week after week. Whether you’re a longtime listener or brand new here, thank you for being part of this amazing community.Now, let’s get into today’s episode, because this is a BIG one. If you feel like you’re doing all the “right” things… eating healthy, working out, drinking your water—but the scale isn’t moving (or worse, it’s going up), stress might be the hidden culprit. Yep, stress can secretly sabota...2025-03-0916 minThe Healthy DiaryHow Angie lost 5.8kgs in 7 weeks WITHOUT calorie tracking and restrictionsToday, I have a super special episode for you because we’re talking with one of my amazing clients, Angie. She’s a busy professional, a mom, and just like many of you… she’s tried different weight loss methods before, only to find herself stuck in a cycle of frustration.But guess what? In just 7 weeks, without tracking calories or following restrictive diets, Angie has already lost 5.8kgs! More importantly, she feels amazing, in control, and confident in her body again.In this episode, we dive into: The biggest challenges Angie faced before joining my Lean...2025-03-0221 minThe Healthy Diary3 habits that save me 8-10hrs each weekIf you’re a busy professional woman trying to lose weight but feel like you just don’t have the time, this episode is for you! Today, I’m sharing three simple habits that save me 8-10 hours every single week… while still helping me maintain my 11kg weight loss.I know firsthand how overwhelming it can feel to juggle work, family, and everything in between while trying to eat healthy. But here’s the good news: healthy eating doesn’t have to be time-consuming or complicated! The habits I share in this episode will help you simplify you...2025-02-2317 minThe Healthy Diary5 things I wish I knew about losing weight - Part 2In today’s episode, I’m diving into Part 2 of "5 Things I Wish I Knew About Losing Weight" because the response to Part 1 was incredible. If you haven’t listened to the first part yet, I’ll drop the link below, make sure to check it out to get the full picture.For over 18 years, I struggled with my weight, bouncing from one diet to another, feeling frustrated, exhausted, and stuck in a cycle that never seemed to end. Looking back, I realise there were some key things I wish someone had told me earlier… simple truths that could...2025-02-1624 minThe Healthy DiaryTop 10 reasons why you’re not losing weight (despite your best efforts)If you’ve been putting in the effort… eating healthy, exercising, and trying to feel better in your body… but the scale just won’t budge, then this episode is for you!I’m breaking down the Top 10 Reasons why you might not be losing weight, even when you feel like you're doing everything right. And trust me, these go beyond the typical “eat less, move more” advice. By the end of this episode, you’ll walk away with eye-opening insights and actionable steps to help you finally see progress.What You’ll Learn in This Episode:...2025-02-0919 minThe Healthy DiaryKnow what to do but can't get yourself to do it? Listen to this!This week, we’re diving into a struggle that so many of us face: knowing exactly what to do for our weight loss or health goals but feeling stuck when it comes to taking action and staying consistent.This episode is here to help you bridge the gap between knowledge and execution so you can finally start making the changes you’ve been wanting to see in your life.What You’ll Learn in Today’s Episode:1. Why knowing what to do isn’t enough—and why mindset and habits are the missing puzzle piece...2025-02-0224 minThe Healthy DiaryWhat to do if you regain weight? 3 simple steps to get you back on trackIn today’s episode, we’re tackling a topic that feels so personal yet is incredibly common: regaining weight after a period of progress. If you’ve ever stepped on the scale and felt frustrated or defeated, know that you’re not alone.Regaining weight doesn’t mean failure. It’s part of the journey, and it’s an opportunity to learn and grow. I’ll walk you through three simple steps to get back on track without guilt, extremes, or starting from scratch. These steps are actionable and designed to fit your busy lifestyle. So let’s dive in and recl...2025-01-2617 minThe Healthy Diary5 things I wish I knew about losing weightIn today’s episode, I’m diving into five game-changing things I wish I had known before I started my weight loss journey. Whether you're feeling stuck, frustrated, or unsure of your next steps, this episode will empower you with insights and strategies to simplify your weight loss journey and maintain your results effortlessly.Key Takeaways:Mindset shifts are the foundation of lasting weight loss.Undereating can lead to gaining weightExercising is NOT required for fat lossSupplements won’t fix a crappy lifestyleYour goal body is the destination. Your lifestyle and habits are the GPS.Link...2025-01-1930 minThe Healthy DiaryWeight Loss AMA: losing weight without calorie tracking, weekend consistency, overcoming emotional eatingIn today’s episode, I dive into your most-asked questions about weight loss, consistency, and tackling emotional eating—without calorie tracking, restrictions, or spending hours at the gym. If you’ve been struggling to find balance on weekends, overcome emotional eating, or lose weight sustainably, this AMA episode is for you!Here’s what I’ll cover:💡 Do you really need to count calories to lose weight? I explain why calorie tracking isn't necessary and how tuning into your body's natural hunger and fullness cues can help you create a calorie deficit effortlessly.💡 Why can't I stic...2025-01-1224 minThe Healthy DiaryHow to kick off your weight loss journey in 2025Welcome to the first episode of The Healthy Diary Podcast for 2025! 🎉 In this episode, I’m sharing practical strategies to kickstart your weight loss journey this year without restrictive diets or complicated routines. Let’s make 2025 your year to feel confident, healthy, and vibrant in your own skin. Here's what you'll learn:What You’ll Discover:1. Why Traditional New Year Resolutions FailLearn why resolutions often don’t stick and how to set meaningful, achievable health goals instead.2. The Right Approach to Weight LossUnderstand why you’re not the problem—i...2025-01-0524 minThe Healthy DiaryReset your mindset for effortless weight loss in 2025In today’s episode, we're diving into one of the most powerful and often overlooked aspects of weight loss: your mindset. As we approach the new year, many of us are already thinking about how to make 2025 the year we finally achieve our health and weight loss goals. But here’s the truth: the key to effortless weight loss is not just about what you eat or how much you move. It’s about resetting your mindset to match the goals you’re setting for yourself.In this episode, I’ll share how shifting your mindset can make the d...2024-12-2918 minThe Healthy DiaryHow to manifest the body of your dreamsToday, I’m bringing you an absolute powerhouse guest—Kat Cozadd—a transformation coach and spiritual guide who teaches women how to harness the power of manifestation to live happier, healthier lives.If you’re wondering what manifestation has to do with weight loss and your health, let me tell you… EVERYTHING.As you know, I’m a firm believer that sustainable weight loss is more than just about food and exercise. It’s about your mindset, your belief system, and creating an identity that aligns with the version of yourself you’re becoming.In this episod...2024-12-2244 minThe Healthy DiaryMy best tips for handling food pushers this holiday seasonThe holidays are such a magical time—filled with laughter, love, and of course, lots of food and drink. But let’s face it, navigating social situations with food pushers can feel like a challenge, especially when you’re focused on maintaining your health goals.In this episode, I share practical strategies and mindset tips to help you handle food pushers gracefully, without guilt or awkwardness, so you can enjoy the festivities without compromising your well-being.Here’s what you’ll learn in today’s episode:Why food pushers do what they do (spoiler: it’s often f...2024-12-1521 minThe Healthy DiaryMy 3-step formula to lose weight during the holidaysCan you believe we’re already in the holiday season? I know how overwhelming it can be to navigate all the festive events, especially when you’re trying to maintain or lose weight. But don’t worry—I’ve got your back!In this episode, I’m sharing my proven 3-step formula to help you stay on track during the holidays without feeling deprived or overwhelmed. Whether your goal is weight loss or maintenance, this episode is for you, my busy professional friend!Here’s what you’ll learn in today’s episode:Plan for Flexibility, N...2024-12-0824 minThe Healthy DiaryWhy waiting for the "perfect" time is keeping you stuckIn this episode, In this episode, we’re diving into a topic that hits close to home for so many women: Why waiting for the “perfect” time to focus on your health and weight loss goals is keeping you stuck. With the holiday season upon us, it’s easy to fall into the trap of “starting fresh in January,” but today I’m sharing why this mindset could be holding you back—and how to overcome it.What You’ll Learn in This Episode 1. The Reality of the “Perfect Time” Mindset Why life doesn’t slow down...2024-12-0124 minThe Healthy DiaryHow to stop overeating when you're stressedToday’s episode is all about tackling a topic that so many of us face: stress eating. If you’re a busy professional woman juggling multiple responsibilities, it’s easy to reach for comfort food when life feels overwhelming.In this episode, I dive deep into:Why stress makes us crave food – Hint: it has everything to do with cortisol, the stress hormone, and how it influences your body and brain.The difference between physical hunger and emotional hunger – Understanding these cues is a game-changer for managing stress eating.Five practical strategies to reduce stress eating – These simple...2024-11-2421 minThe Healthy DiaryWhy your body doesn’t need a cleanseIn this episode, I’m diving into one of the biggest myths out there: detox teas, cleanses, and the promises of quick-fix resets. With social media and ads filled with miracle detox products, it’s easy to feel like you might be missing out on something. But I’m here to share the truth about these so-called "detoxes" and how your body already has a natural, powerful detox system that works 24/7—no fancy products required!What You’ll Learn:The Myths vs. Reality of Detoxes: We explore the three biggest myths around detoxes, including why the body doesn...2024-11-1717 minThe Healthy Diary7 sneaky signs of a slow metabolism for women 35+In today’s episode, I’m diving deep into a topic that so many of you have been curious about – signs of a slow metabolism. If you've been feeling off balance, frustrated with weight loss, or can’t seem to understand why the scale isn’t budging, this one's for you.You might be experiencing a slower metabolism without even realising it, and I'm here to help you identify these subtle signs and give you simple strategies to support a healthy, thriving metabolism.What You’ll Learn:Understanding Metabolism - I’ll start with a quick overvi...2024-11-1016 minThe Healthy DiaryWhy a calorie deficit alone doesn't workToday, we're diving into a common misconception in the world of weight loss… the calorie deficit. Sure, the formula “calories in vs. calories out” is important, but it's not the only factor in sustainable weight loss. A calorie deficit alone won't address the human dynamics: social lives, stress, habits, and emotions that impact our food choices and long-term success.In this episode, I’ll share why focusing solely on cutting calories might be holding you back, and I’ll highlight other essential elements to consider for true, sustainable weight loss.What You’ll Learn in Today’s Epis...2024-11-0328 minThe Healthy Diary5 things NO one told you about weight lossIf you've been feeling frustrated with your journey, hitting plateaus, or just wondering why things aren't working despite all your efforts, this episode is for you.We’ll cover 5 things no one told you about weight loss… Here’s a sneak peek:You Burn More Than 1,200 Calories a Day Just by ExistingYour body is constantly working to keep you alive—even when you’re doing nothing. This means you’re burning calories without even moving, thanks to something called your Basal Metabolic Rate (BMR). The key is not to fall into the trap...2024-10-2719 minThe Healthy DiaryWhy eating more can help you lose weightToday, we’re talking about a topic that might seem counterintuitive at first—why eating more can actually help you lose weight! If you’ve been stuck in a cycle of under-eating, feeling deprived, and not seeing any progress on the scale, this episode is for you.Key Takeaways:Eating less isn’t always the answer to weight loss. Many of us have been conditioned to believe that we need to eat less to shed those extra kgs, but under-eating can slow down your metabolism and hinder your progress. Instead, focus on eating more of the ri...2024-10-2024 minThe Healthy DiaryHow to lose weight without the gym: simple ways to stay active on a busy scheduleIn today’s episode, I tackle a question I get all the time: "Do I need to go to the gym to lose weight?" The answer may surprise you – No, you don’t! As a busy professional woman, I understand that your time is limited, and spending hours in the gym isn’t always an option. But the great news is that weight loss is still within your reach!In this episode, I break down practical, realistic strategies to stay active throughout your day without needing a formal workout. From increasing incidental movement to simple lifestyle adjustments, you can...2024-10-1324 minThe Healthy DiaryHow to start trusting your ability to lose weight againIn this episode of The Healthy Diary Podcast, we dive deep into a topic that hits home for so many women—trusting yourself to succeed in your weight loss journey. If you've been on this journey before, maybe multiple times, and feel like you’ve lost faith in your ability to lose weight, this episode is for you. I know firsthand how demoralizing it can be to restart time and again, only to feel like a failure. But here's the truth: just because previous methods didn’t work doesn’t mean you are the problem.In today’s episode...2024-10-0626 minThe Healthy Diary3 reasons why you're overeating that no one told you aboutIn today’s episode, I dive into a topic that I know so many of you struggle with: overeating.Whether you think you lack willpower, love food too much, or can’t stay consistent, there’s usually more to the story. And that’s what we’re uncovering today.I’ve been there too, thinking my love for food was the issue or blaming myself for not being consistent. But through my own journey, I discovered that overeating isn’t just about hunger – there are deeper reasons behind it. So today, I’m breaking down the three main rea...2024-09-2924 minThe Healthy DiaryHow to get motivated to start (and stick to) your weight loss journeyIn this episode of The Healthy Diary Podcast, I dive into one of the biggest challenges many of you face when it comes to weight loss: staying motivated. As someone who has worked with countless women on their health journey, I know that waiting for the "right moment" or the "perfect burst of motivation" can keep you stuck. In today's episode, I’ll share some practical tips and strategies to help you overcome that motivational slump, take action, and most importantly, stay consistent on your journey toward a healthier, happier life.I also share a bit about my...2024-09-2227 minThe Healthy DiaryWeight Loss AMA: calorie deficit, best diet, maintaining a deficit over the weekend, night snackingIn this episode, I’m answering some of the most common questions I receive from my community around weight loss. We dive deep into topics like calorie deficits, different dieting approaches, maintaining your progress over the weekend, and how to tackle late-night snacking. If you've ever wondered whether you need to snack before bed or which diet is best for you, this episode has all the answers!What You’ll Learn:Night Snacking: Should you have a snack after dinner? I’ll share why late-night snacking might be affecting your sleep, digestion, and weight loss, and how to...2024-09-1528 minThe Healthy DiaryMy secret formula on how to lose 500g weekIf you've ever wondered how to achieve consistent weight loss without extreme dieting, tracking calories, or spending hours at the gym, this episode of The Healthy Diary Podcast is for you! I’m spilling the tea on her secret formula that has helped countless women lose 500 grams+ a week – and I’m breaking it down step-by-step.Ready to dive in? Here’s a sneak peek at what you’ll learn:Key Takeaways:My 5-step process to help women lose weight consistently Discover what's a realistic weight loss rateThe best calorie deficit that drives cons...2024-09-0821 minThe Healthy DiaryHow to master time management for effortless weight lossAre you constantly juggling work, family, and personal goals while trying to stay healthy?This episode of The Healthy Diary Podcast is here to help you master time management so you can effortlessly achieve your weight loss goals without the stress!Today, I’m joined by a very special guest –my husband, Alan Borges. Alan is a seasoned coach with over 20 years of experience helping high-achieving professionals balance their careers with fulfilling personal life. Trust me, you won't want to miss this one!Here is a sneak peek of what you’ll hear:How...2024-09-0144 min
The Epicurean Vagabonds present Aesthetic ArrestAesthetic Arrest Podcast: Mami Wata, Borges, Orquesta Akokán & Our Anniversary Dinner at The Balcony!Plus Bamako*Chicago Sound System, Ashley Suszczynski, Angela Saini & Penny Siopis!This Week’s Apéritif: Domaine Tselepos Amalia RoséReading: Borges: Collected Fictions by Jorge Luis Borges (translated by Andrew Hurley) & The Patriarchs: The Origins of Inequality by Angela Saini Listening: Caracoles by Orquesta Akokán & Bamako*Chicago Sound System by ...2024-08-3050 minThe Healthy Diary6 ways to know if your diet will help you keep the weight loss for goodAre you ready to kick off your weight loss journey or maybe just re-evaluate your current approach? If so, you won't want to miss this episode of The Healthy Diary Podcast, where I share six key ways to determine if your diet is truly sustainable for long-term success.The truth is that how you lose weight should not be very different from how you maintain your weight loss...And if you aren’t able to stick to your diet because it’s too restrictive, overwhelming, time-consuming, leaves you feeling hungry, stresses you out, etc… it’s better...2024-08-2513 minThe Healthy Diary3 mindset blocks keeping you stuck (and how to fix them)Ever feel like something is holding you back from reaching your weight loss and health goals, but you just can’t put your finger on it? You're not alone. In this week's episode of The Healthy Diary Podcast, I dive into a topic that could be the missing piece in your weight loss journey—your mindset.I share my own struggles with my mindset and the hard-earned wisdom I’ve gained over the years, so you don’t have to spend more time feeling stuck. This episode is packed with insights that could save you months or even yea...2024-08-1824 minThe Healthy DiaryThe ONE thing that's going to determine your success with weight lossThis episode of The Healthy Diary Podcast is one you don't want to miss. I dive into the ONE thing that will determine your success on your weight loss journey, and trust me, it's not what you think.Here’s a sneak peek of what you’ll hear:Why focusing solely on diet and exercise might be holding you back.How a healthy relationship with food is crucial for long-term success.Why the way you achieve a calorie deficit matters more than the diet you choose.Practical tips on how to lose weight while still enjoying your...2024-08-1119 minThe Healthy DiaryHow "forgetting to eat" is keeping you overweightIn this episode, I dive deep into a common struggle many of us face – skipping meals. If you're a busy professional woman, juggling a demanding job, family, and maybe even a business, this episode is a must-listen. Here is what you’ll learn: Skipping Meals and Weight Gain: Discover how skipping meals can actually lead to weight gain and make it difficult to lose weight.Body's Survival Mode: Learn how your body reacts to under-eating by slowing down metabolism and storing fat.Intense Hunger and Overeating: Understand why skipping meals often leads to binge eating later in the da...2024-08-0419 minThe Healthy Diary3 mistakes impacting your hormones and hindering weight lossI'm thrilled to share this episode of the Healthy Diary Podcast. This week, we delve into a topic that's crucial for many of us - the three common mistakes impacting your hormones and hindering weight loss, especially for women over 35.Does any of this sound familiar?You're eating less but still gaining weightYou're working out intensely, but that stubborn belly fat won't budgeYou've changed nothing in your routine, yet the scale keeps going upIf these resonate with you, this episode is a must-listen! I break down the science behind these issues and offer...2024-07-2825 minThe Healthy DiaryHow Natasha went from feeling hopeless with weight loss to living her best lifeIn this episode of the Healthy Diary Podcast, I’m sharing an interview with my client Natasha, who shares her remarkable transformation journey. Natasha went from feeling stuck and hopeless about weight loss to living a vibrant, healthy life without restrictions.We started working together in 2022 when she decided to take the leap of faith and join me in my coaching program. The results? A completely different person, lifestyle, and mindset.Here are the key takeaways from this episode:The mindset shift that changed the game for Natasha and allowed her to fro...2024-07-2122 minThe Healthy Diary3 ways to stop self-sabotaging your weight loss resultsIf you feel like weight loss, consistency, and mindset have been (and still are!) a constant battle for you…You know what you should be doing...But you're just not doing it.You know how to get started or even start over...But you're tired of not sustaining it.It's you vs you and every time you start to make some progress...You step in and sabotage those efforts.Sucks, right?If this hits home and you want to learn WHY you self-sabotage an...2024-07-1424 min