The Diet Diaries

This episode came from a client question I know so many of you are quietly thinking: “Can I eat bread and still lose weight?” (Or insert your version: pasta, dessert, bagels, candy…) Here’s the thing. This is not actually about bread. This is about how do I eat this food without losing control. In this episode, I’m getting into: * why there is no single food that stops weight loss (and what actual...

Let’s talk about the scale. Because if that little glowing number can completely change your mood in 3 seconds flat, you’ve got a problem.  And it’s probably not what you think. In this episode, I’m getting into: * why your obsession with the scale actually makes total sense * The one thing you need to shift to start to feel less obsessed * how to know if what you’re doing is actually working—even...

You know what to do. Eat more protein. Stop picking yourself apart. Go to the gym. Be less obsessed with the scale. So why… are you not doing it? This episode is for that exact feeling constantly running through your head:“I should be able to do this on my own.” But the problem isn’t that you don’t know. It’s that you’re missing the part no one teaches you…the HOW. In this episode, I’m breaking do...

I'm back after a week off with a story I cannot stop thinking about: It starts with Duke’s heart breaking, last second loss to UConn in the Elite 8.  But don’t worry, this episode is NOT about basketball.  It’s about the way we decide whether we’ve “failed”… and how quickly we forget about and erase everything that actually counts. In this episode, I’m getting into: * the moment that made me...

Today’s episode is conversation about body image, food, and why so many of us feel stuck in self hatred for decades. But this isn’t about “loving your body.” It’s about understanding: * why food and body image are so tightly linked (and why you can’t fix one without the other) * the realization that changed everything for me after 15+ years of dieting * what “acceptance” actually means (hint: it’s...

Last week I shared the 4 things that have helped me maintain my weight for the last 6+ years. This week we’re doing a deep dive on one of them: steps. Because I consistently get 11–13k steps a day and it’s not coming from workouts. It’s coming from how I structure my day. In this episode, I break down: * the difference between movement and exercise and why most people rely too much on workouts * w...

For about 20 years of my life, I gained and lost the same 20–30 pounds. You name a diet, I did it.  Always swinging between 2 extremes—being “good” or saying screw it.  Round and round I went. But for the last 6+ years, my weight has stayed pretty steady and today I’m talking about exactly why and how I’ve done it:  the simple mindset shift that completely changed my relationship with food why I p...

Last week I talked about the NSS skill — making meals nourishing, satisfying, and satiating. This week I’m sharing a current coaching client case study that shows just how quickly this ONE skill can start transforming how you’re eating. A brand new client came in struggling with afternoon snacking, over eating junk food, and totally stuck in the “once I start I can’t stop” cycle.  But when we look...

A woman on a call last week said to me:  “I’ve never heard anyone talk about food like this before.” And that’s the problem. Most conversations about food are still stuck on: Calories. Macros. Protein grams. Good vs. bad. But what if the issue isn’t your willpower… What if you’re just asking food to do the wrong job? In this episode, I break down two foundational, proprietary skills that completel...

Three months ago, I decided to start cooking once a week.  Not because I decided I love cooking (I didn’t and still don’t). Or because I suddenly felt inspired. Or because I needed a new hobby. I started because it felt aligned with how I wanted to be showing up for my family (aka, my values). And what this little “once-a-week dinner” experiment has reinforced about behavior change is huge. In thi...

“Once I start, I can’t stop.” You know the drill:  You’ve tried not keeping these foods in the house. You’ve tried willpower. You’ve tried “just one.”You’ve tried swearing them off forever. But every time that food shows up … you lose control. In this episode, I’m walking you through the exact process I use with my clients to break the cycle. Not with more restriction. Not with “just eat intuitive...

This week I’m talking about something that’s been sitting heavy with me: the insidious pressure for women to fix their faces as they age — and what happens when you don’t. I’m not talking about  skincare and makeup.  I’m talking about injections, lasers, facelifts, and the growing reality that it’s getting harder and harder to see women in their 40s, 50s, and beyond who haven’t invasively altered...

Lately, I’ve been noticing how easy it is to outsource our opinions. About clothes. Food. Workouts. Supplements. Even our bodies. In this episode, I’m talking about the copycat culture we’re all swimming in right now. The constant links, recommendations, and “everyone loves this” energy. And the insidious way it teaches us to stop trusting ourselves. I’m sharing the one question I keep coming back...

This week’s episode is basically a Diet Diaries talk show—two women in their mid-late 40s talking about the things you think but are afraid to say out loud. Tammy Spiewak is back (somatic experiencing practitioner, yoga teacher, life coach… also my actual friend), and we dive straight into two big topics that sound unrelated but are absolutely the same conversation: 1. The insanely underestimated...

I had a realization at the end of last year that will sound kind of obvious… but it honestly wasn’t. Here it is:  I love shopping. I love the hunt, the tracking, the package arriving. And I also hate what happens after… when my closet feels more stressful, getting dressed feels harder, and I’m like, why did I do this again? In this episode, I’m connecting shopping to food in a way that’s going to...

Protein has entered the backlash era. Suddenly now everyone is hating on protein because it is EVERYWHERE. Candy, chips, ice cream, water, even Starbucks. It’s like if every single food doesn’t have protein in it, you’re doing it wrong.  Not to mention, somehow we’re all supposed to know exactly how many grams we “need” every single day. In this episode, I’m slowing the whole conversation way down...

This is the last Diet Diaries episode of 2025 — and instead of a big “new year, new you” pep talk, I’m going in a very different direction. Which will likely come as no surprise. In this episode, I’m talking about: Why I recently unfollowed a coach I liked — and how much mental space it freed up The quiet damage of following too many experts (on food, fitness, business… everything) My honest take...

If you’re feeling the mental tug-of-war over peppermint mochas, office cookies, grocery-store “limited edition” everything, or the once-a-year foods that only show up for one amazing (and stressful) moment…you’re not broken. You’re not failing. You’re human. In this episode, I’m digging into: Why food noise naturally spikes from Halloween through New Year’s (you’re not imagining it) How scarcity +...

Friends… this one is for every single woman who has ever stood in a fitting room sweating, swearing, and promising herself this time she’ll lose the weight. We’re in the thick of holiday dressing season, I’ve been deep in the saga of finding a dress for my niece’s bat mitzvah (the try-ons are here and here !), and today I’m walking you through the exact process I use every time I shop — or honestl...

This week, I’m teaching you a quick, super-actionable tool you can start using immediately — especially if you’re heading into a season of parties, appetizers, cookie trays, latkes, and all the random “just take one!” moments that somehow turn into a whole meal. We’re talking about The Plate Pit Stop — a tiny action that helps you stay connected to what you’re eating without tracking, restricting,...

Getting dressed is hard enough as it is. Getting dressed in a body that feels new after eating disorder recovery or years of disordered eating? Whole different level. In this conversation, I’m joined by personal stylist Nicole Garfunkel , who works specifically with women in eating disorder recovery, to talk about closets, clothing sizes, “flattering,” experimenting with style, and why your wardro...

There’s a version of today’s conversation that stays polite and surface-level…and then there’s the version I decided to record today. I’m talking about the pressure women feel to “fix” their bodies, why so many of us are trying to escape any sense of emotional discomfort, and what it really means when we say a cosmetic procedure “makes me happy.”  This one of the most honest episodes I’ve ever rec...

Ever tell yourself “I’ll just have one” … and then wonder how the whole bag disappeared? Or swing the other way — “Nope, I can’t have that, I’ll go off the rails” — and still end up thinking about it all day? This episode is about the middle skill that almost no one teaches: the ability to not decide right away. When you stop reacting to every craving — whether it’s with “screw it” or “I shouldn’t...

We’ve all heard the headlines about GLP-1s. The miracle weight-loss meds. The quick fix. The controversy. But what does it actually feel like to live it? Nicole has been my client for 18 months and a year ago she started Zepbound  and has lost nearly 60 pounds. But that’s not the only story. The story is about what happened underneath the weight loss—the food noise that finally quieted, the skill...

A 2.5-minute reel about a guy telling 18-year-old me my stomach “wasn’t his type” blew up on TikTok.  The views and follows were cool, but they were far from the best part. That goes to the women who showed up in the comments. Women in their 40s, 50s, 60s, 70s sharing the one sentence from their parents, boyfriends, trainers and random men they dated that changed the course of their lives--and not...