The Diet Diaries

On episode 132 of The Diet Diaries I’m talking about instant gratification. Why we need it so badly, why it never gives us what we actually want and what we actually need to do instead. This episode is inspired by a recent client conversation and how my client articulated the experience of shifting around her schedule so she could create time to prep lunch to bring to work and not be so crazed in...

Today’s episode of The Diet Diaries is one of those where I got an idea and had to immediately record because it was the only thing I could think about. And what I’m talking about today is the “do what I do and you’ll look like me” story that dominates social media and is one of the major sources of your unhappiness with your own body and why you are stuck in the endless diet cycle. This episode i...

It’s Memorial Day and that means it’s the unofficial start of summer. So by now if you haven’t heard that you can “still be bikini body ready by July 4” you’re probably living under a rock.  Today’s episode of The Diet Diaries is reframing the “get ready for summer” messaging we hear every year. Because we do need to get ready for summer—just not by dieting, doing “shred” programs or buying 10 cov...

On episode 129 of The Diet Diaries I’m talking about one of the most commonly asked questions/topics from clients, friends and even strangers. How do I not pass along my issues with food to my kids?  I LOVED recording this episode and will likely do another one in the future because there’s a lot to unpack here.  I share some really simple skills you can introduce to even the youngest of kids (age...

It’s finally here! Episode 128 of The Diet Diaries is all about my experience seeing a functional medicine practitioner. Why I went, what it was like, what I learned and what’s next.  I want to be very clear that this episode is NOT medical advice. Please consult your own physician about your specific needs.  Most doctors see us as a bunch of individual parts rather than the complex interconnected...

On episode 127 of The Diet Diaries I’m diving into the controversial topic of before and after photos and the invisible transformation of improving body confidence and negative body image. We live in a world of before and after photos—as if that photo tells you every thing about what’s going on with that person. But I have countless photos of myself where I look happy and in a smaller body but was...

On episode 126 of The Diet Diaries I’m sharing a recent experience I went through where the all or nothing thinking trap caught me by surprise.  As you all know I’ve been planning a weekend retreat in May for the last 5 months—and made a decision last week to pivot and change it to a one day retreat at my home in NJ. This change is a direct result of my ability to catch my all or nothing thinking...

On episode 125 of the The Diet Diaries I'm talking about a recent experience I had in a yoga class and why movement is one of the most powerful, transformative tools when it comes to improving your relationship with food.  My newer listeners may not know that I taught yoga and movement for nearly 9 years before transitioning into coaching. So the power of movement is very close to my heart bo...

This is the protein episode. Why you need it, how much you need and how to get it.  Protein is the foundation of a nourishing, satisfying, satiating diet and is essential if you are working on fat loss. If you’ve ever wondered about your protein goal for weight loss, you’ll get the answer here. In today’s episode I’m covering all of the specifics you need to know without getting over complex or to...

On episode 123 of The Diet Diaries I’m talking with plus size model, digital creator and founder of the Properly Fitting Bra Club, Caralyn Mirand Koch. I’ve been inspired by and learning from Caralyn for several years on Instagram  and am thrilled to have her on the podcast as a resource for our community.  Caralyn shows up in a way that is real, relatable and authentically herself and that’s why...

What would happen if you took care of yourself the way you took care of everyone else in your life? That’s the question I’m asking in Episode 122 of The Diet Diaries around self care. We tend to think of self care as getting a massage or a facial, binge watching Netflix, going out for dinner with friends. And that all counts and has value.  But what about learning how to change eating habits? Impr...

On Episode 121 of The Diet Diaries I’m diving into the myth of happiness and the connection to emotional eating. Inspired by a quote I read on my beloved Cup of Jo blog by author Hugh McKay, I’m talking about the idea of wholeness and how that is a much more accurate way to describe what need to want for ourselves as humans. If you’ve ever struggled with the hard thoughts and feelings because you’...

Today is a special milestone on The Diet Diaries because for the first time ever, I’m talking with a client. Lindsay and I have been working together since August 2022 and like all of us that are here, Lindsay was a life long yo yo dieter, relying on her size and shape as a main source of happiness in her life, constantly battling negative body image. Every diet was always about getting smaller, b...

Today’s episode is a really important one because its about how you learn to respond to and deal with your negative thoughts around food and your body.  You know the thoughts telling you things like: Your stomach is fat and disgusting That cellulite looks gross in those leggings You’re out of control around these cookies You can do every diet in the world and they will NEVER change the way you thi...

Today is episode 118 of The Diet Diaries and I’m talking about how fat loss happens without dieting. I’ve talked about the skills that are part of this many times before, but today I’m getting more specific around exactly how those skills impact what, why and how you’re eating and how that connects to fat loss.  We’ve always been told that there is one way to lose weight. A diet. But as is often t...

Today is a very special episode of The Diet Diaries because I’m talking with one of my very best friends in the world who is also a brilliant movement coach, Alia Bisat. The overlap between the work Alia does as a movement coach and the work I do around nutrition and body image is truly incredible and that’s what we’re diving into today.  Here are some of the big topics Alia and I discuss: Why the...

Today on episode 116 of The Diet Diaries I’m talking about the difference between skills and rules and while rules may get you short term fat loss results, they will keep you stuck in the yo yo diet cycle forever. Skills are how you change eating habits Eat with Ease is starting March 8 so I’m spending time today walking through the week by week breakdown the program, the skills you will learn and...

Today is episode 115 of The Diet Diaries and I’m talking all about how we like to blame one single food for the reason we gain weight or can’t lose weight when the truth is never about any one food. It’s about the dosage.  I’m sharing how I gained weight on Whole 30 and why that happened—because when it comes to losing and gaining fat, calories are calories. Whether you get them from avocados or c...

In episode 114 of The Diet Diaries I’m talking all about the Spring Weekend Retreat. And I’m not only talking about how we’ll be spending our time and what you can expect out of it, but why its SO hard to commit to something like this. Why we often feel selfish and guilty for prioritizing ourselves.  The truth is that being selfish is a good thing. Selflessness has become glorified to the point wh...

In episode 113 of The Diet Diaries I’m sharing a personal story about my son Ben and how it directly relates to the work we’re doing here, together, to move away from dieting and find ease around food and our bodies.  In today’s episode you’ll hear: The struggle Ben has been having on his basketball team this year and how he started to overcome it Why its so hard to figure out how to change eating...

Today is the third episode in the unofficial body image series and in episode 112 I’m talking about how we use aesthetic changes to feel good about ourselves.  Whether its getting dressed, doing your hair, wearing make up, dieting to change what your body looks like, getting injections, having plastic surgery….all of these external changes live on a spectrum and I want to help give you a framework...

Today’s special guest episode is with my friend and colleague, Dr. Sarah Doan. Sarah is a physical therapist turned strength coach and takes a really thoughtful, intentional approach to how she uses strength training and nutrition principals to help people find confidence in their bodies.  Here’s what we cover in today’s episode: Why we need to stop addressing people’s physical and mental challeng...

Real talk, I don’t set New Year’s goals or resolutions. But I know MANY folks do and if you do, I want it to work for you! So today I’m sharing how I approach goal setting…and the cool part is it really doesn’t have anything to do with the new year. You can use these strategies anytime you want to work on changing something about your life.  Here’s what I’m talking about in episode 110:  Science o...

Today’s episode is inspired by the Jonah Hill's documentary Stutz which I watched on Netflix over the holiday.  I’m talking about why what we see on the outside never captures a person’s lived experience on the inside. So when we look at before and after photos or see someone famous lose a bunch of weight and automatically assume they are happy and their life is better, there is SO much we’re...

Today’s shortie episode is all about how to get through this holiday week which often feels like a black hole where we don’t know what day or time it is and lack all sense of structure or routine. You may have a tendency to go into that all or nothing place and say screw it, I’ll get my act together next week, but in today’s episode I talk about why that may ultimately make things harder for you i...