The Diet Diaries

Today's episode is a little different. I'm taking you inside an actual coaching session with a woman who came to me convinced if she could just find the “right” thing to eat, it would solve her perimenopause weight gain. She asked me if she should  focus on protein or fiber or water—which one was it?!?!?! But after asking just a handful of strategic questions, it became clear none of tho...

A lot of conversations about GLP-1s focus on food noise, appetite, and weight loss. But there's another side of this that almost nobody is talking about. What happens when these medications suddenly give you the freedom to eat foods you've been afraid of your entire life? For women who have spent decades dieting, restricting, and trying to control their eating, that freedom can feel incr...

You’re working out. You’re getting your steps. Maybe you’re strength training. And yet… the scale isn’t moving. And you’re brain is going WTF??!??! In this episode, I’m breaking down one of the biggest misconceptions about exercise and weight loss and why doing “all the right things” can still leave you feeling stuck. I get into: * Why making weight loss your only reason for exercising is setting...

GLP-1s are often talked about as appetite suppressants. But I think that's only part of the story. Because for some people, these medications aren't suppressing an appetite at all—they're helping regulate an appetite that feels completely out of control. But for other people? They may be doing something very different. In this episode, I'm talking about the difference between a...

Everyone is talking about what GLP-1s can do. Far fewer people are talking about what they can't. In this episode, I'm sharing my thoughts as a coach who has worked with many women using GLP-1 medications AND as a woman deeply impacted by the explosive presence of GLP1s in every corner of life. Because losing weight and feeling at peace with food or your body are not the same thing. And...

You want to lose weight. I know. Most of the women who come to me do too. And honestly, I’ve spent the last few years feeling weirdly scared of talking about weight loss because the internet has turned it into one giant “pick a team” situation. But in this episode, I’m finally saying exactly what I believe and exactly how I coach it. Here’s the big thing: Weight loss is not the main goal in my coa...

You think the problem is the chips. Or the cookies. Or the pizza. Or your “lack of self control.” But what if the real problem isn’t the food itself at all? In this episode, I’m breaking down why so many women stay stuck in the same exhausting cycle of “being good” all week… only to end up overeating, obsessing, and starting over again on Monday. And why the answer is NOT another plan to follow. I...

You are going to want to listen ALL the way to the end of this one because there's a little gift waiting (and it may or may not be an extra discount code 😃) .  And here is the link with all the details and to sign up for Trigger Food Toolkit.  For the first time ever I'm dropping a podcast on a Thursday. I wasn't originally planning to, and then I recorded this episode and every re...

We are officially entering the season of: “I can’t wear that.”“I don’t have the body for that.”“Maybe if I lose 10 pounds first…” So today I’m talking about summer clothes, body image, and the mental gymnastics so many women go through this time of year. Not from a “just love yourself!!” angle. And not from a “wear whatever you want and never feel uncomfortable again” angle either. I’m talking act...

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...