The Diet Diaries

Hey there. This week’s episode is all about…breakfast. Yup, the meal we’ve been told for years is the “most important of the day”—but not for the reasons you might think.  We’re diving into: Why eating as little as possible at breakfast might actually backfire—big time. The sneaky way under-eating in the morning impacts your hunger, cravings, and even your choices later in the day. How making a si...

Hey, everyone! Today’s episode is a little different…it’s about my dog, Joey, and what it was like to pick her up after 4 weeks of obedience training. Think there’s a connection to food here? You bet there is. I’m sharing the surprising parallels learning how to implement her obedience training has to learning new habits and skills, especially around food. Here’s a peek at what we cover: What it f...

We’re back with episode 205.  This week, I’m diving into a holiday classic… no, not pumpkin pie—food pushing. You know the moment: you’re at the table, already feeling full, and someone insists, “You HAVE to try this! I made it just for you!”  You have no interest in whatever they’re offering but you also feel guilty and don’t want to be rude. So…what do you do? The answers are in this episode: Wh...

In this episode, I’m talking about one of my favorite concepts: the often overlooked value of small, consistent actions—and how this connects back to your struggle with the all or nothing mindset around food.  We’ll dive into why consistently doing the smallest possible thing can have a much bigger impact than trying to do the giant changes with quick, dramatic results.   Here’s a sneak peek at wh...

How often do you find yourself caught in the all-too-familiar cycle with dessert? You crave it, you enjoy it… and then, almost immediately, you’re left feeling overstuffed and guilty. Sound familiar? In this episode, I’m talking about a small yet powerful shift that could completely change your experience with dessert, empowering you to enjoy sweets without the uncomfortable aftermath. Here’s what...

In Episode 202 of The Diet Diaries, I’m offering a new take on an old cliche: less is more. How do we take that concept and make it relevant to behavior change?  We’re so used to that “all-or-nothing” mindset, especially around food and exercise, but I’m sharing why that approach just never works. Instead, I’ll talk about the power of focusing on one small thing at a time to create real, lasting c...

In this episode of The Diet Diaries , I’m thrilled to have Conni Jespersen , an educational stylist and founder of Art in the Find , joining me. I have learned so much from Conni over the last 6 months and I am so grateful to have her on the podcast! We are getting into the real impact that getting dressed has on how we feel in our bodies — and it’s about so much more than just clothes. A sample o...

Welcome to the 200th episode of The Diet Diaries! 🎉  In this episode, I’m reflecting on how we got here—why I started the podcast, how it’s evolved, and why I’ve stuck with it for four years.  (Spoiler: it’s not about the numbers. It’s about showing up and making sure you never feel alone in your journey with food, body image, and all the tough stuff that comes with it). I’m also diving into what...

Here we are again, back at Halloween. The time of year when everyone starts to panic about feeling out of control around food and gaining weight. First Halloween candy then rolling right into the holidays.  So today I’m sharing some simple ways  to enjoy the candy without feeling guilty and how to shift the narrative from “I have no self-control” to “I just need to practice these skills.”  Why Hal...

I’m kind of surprised I haven’t talked about this yet — but here we are, diving into food noise. If you’ve ever been consumed with thoughts about food, what you’re eating, when you’re eating, or even trying not to eat, this episode is for you.  With the rise of GLP-1 meds, this term is everywhere right now, but there’s so much more to it than what you can get from a split second IG story. Here’s w...

In this week’s episode, I sit down with my friend and colleague Emma Jack, a physiotherapist, coach, and endometriosis warrior. Emma has spent 25 years navigating life with undiagnosed endometriosis, and she’s here to share her incredibly personal journey in hopes that even one person who is struggling with this disease (or any undiagnosed condition) feels seen and supported. From the struggles wi...

This week, we're diving into a topic that can feel confusing and stressful—reading nutrition labels. If you've ever felt overwhelmed by the numbers or used them to reinforce restrictive eating habits, this episode is for you.  We're stripping away the emotional baggage and getting down to the basics: how to use labels as a tool for understanding what's in your food, without jud...

Hey friends. Welcome back to episode 195 of The Diet Diaries. Today I'm diving into a topic that always makes people uncomfortable: throwing away food. If you've ever felt guilty about throwing food away or felt obligated to clean your plate, this one’s for you. Here's a little peek into what we cover: Why eating food to avoid waste isn't actually helping anyone (hint: especial...

This week, I’m getting real about what it takes to stay on track with food and exercise when life gets stressful. With the new puppy and the chaos of back-to-school, I’ve had to lean hard on a few key habits to keep me grounded. It’s been interesting! And I’m sharing how I’ve navigated it all without falling into the “all-or-nothing” trap. Here’s a sneak peek of what we’ll cover: * The concept of...

In this episode, we dive into a hot topic that many people struggle with—sugar. How much should you be eating? Is it really as bad as it’s made out to be? I share my thoughts on how to shift the focus from restrictive rules to a more nuanced approach that’s actually enjoyable and works with your life. We explore why sugar itself isn’t the real problem and how to enjoy the foods you love without fe...

Hi friends! Today’s topic was inspired by a conversation with a client who’s been struggling with body image. She’s been setting the intention to feel neutral about her body each day, but those intrusive thoughts keep showing up. And that got me thinking—how often do we try to control how we feel and the get frustrated when that doesn’t work? Here’s the thing: we can’t control our feelings, just l...

This week, I’m keeping it real and sharing a bit about the challenges of showing up, even on those days when everything feels overwhelming. We all have those moments when life gets heavy, and it’s hard to stay on track with our goals. So, I’m here to let you know—you’re not alone in that struggle. In episode 191 of The Diet Diaries, I’m focusing on something simple and tactical: eating for volume....

In this episode, we're diving into a topic that's been surprisingly absent from the podcast until now: intermittent fasting. A friend on IG reached out and requested this episode and I'm excited to get into it. I start by defining what intermittent fasting really is and discuss the various ways people approach it, like the popular 16:8 method. I cover the potential pros and cons of ...

Hi friends! I lost track of how many episodes I’ve done, but we’re closing in on 200, and that’s what really counts!  Today, I'm sharing my thoughts on my year-long journey of consistent strength training. What worked, what didn’t how I got here.  What I’m talking about in today’s episode: How to make working out feel as routine as brushing your teeth Why I skip workouts The game-changing tip...

Have you ever wondered why sometimes you snack on chips and still feel hungry? Or why you struggle to exercise even though you know it’s good for you? Today I’m talking about why and how to change that with one of my all time favorite skills.  What you’ll hear in today’s episode:  My lightbulb moment during a workout that inspired this episode. Why understanding the "jobs" of foods can c...

Hey friends, this week I'm diving into one of my all time favorite topics to talk about: why eating snacks is keeping you from losing weight.  Here are some of the questions I’ll answer in today’s discussion:  Do you really need to eat every 2-3 hours, or is that just a myth? Why might constant snacking be the unexpected cause of  weight gain? How can eating bigger, more satisfying meals help...

It’s my 44th birthday! And I’ve got a cold. But it meant a lot to record an episode on my birthday sharing where I’m at in terms of my relationship with food, my body and how I look, so here I am.  I’m getting candid about birthdays, body image, and the constant fight to stay true to ourselves in a world that's always trying to tell us we are a problem to be fixed. This episode is all about t...

I am thrilled to share today’s episode with you featuring plus size model, former fashion editor and plus size clothing designer Lauren Chan. Lauren was recently featured on the pages of the 60th anniversary Sports Illustrated Swimsuit issue and she’s here talking today about her experience shooting for the magazine, the changes in plus size modeling over her 10 years in the business, how she mana...

Hey everyone! In this episode, we're diving into the skill of eating on vacation without falling into the "fuck it" mindset.  You’ve heard me say it before and I’m saying it again today: if vacation is all about your chance to eat what you want, then the way you’re eating at home isn’t working for you. So today I’ll share simple tips on how to enjoy your favorite vacation foods whil...

Hey friends! Welcome to episode 183 of The Diet Diaries.  Today’s topic is one that hits home for many of us: what to do when you're frustrated with not making progress on your goals. Whether it's weight loss, getting stronger, or improving your relationship with food, we usually throw up our hands, say it’s not working and give up entirely or jump to another new quick fix program. But t...