The Donut Box

Dough or Dough-Nut? This is our new segment where we roll out some dough and dig into the weight loss advice that’s flooding your feed. We hear a lot of tips... but how many of them are actually legit? Let's unbox a few of them and we’ll tell you whether it’s worth your time, effort, and money! OR if it’s just another trend that sounds sweet but leaves you empty. No fear-mongering. Just real t...

Today, we’re talking about the controversial world of the One Meal a Day (OMAD) diet. It's been dubbed as the way to better health, weight loss, and mental clarity, and criticized by others as an extreme and unsustainable approach to eating. All we know is, OMAD has sparked heated debates across the wellness space. SOO, let's unbox what OMAD actually is and the very real impact it can have...

Let's dive into the world of popular health products! From Nestea Cleanse and Shirataki rice to Barley powders... Are they really the miracle solutions they claim to be, or just another marketing ploy? In this episode we'll break down what’s actually in these products, how they affect your body, and whether they’re worth your money. If you’ve ever been tempted to try a “quick fix” or felt...

Body positivity is everywhere! From captions to campaigns... BUT there's been growing pushback. Some say it's promoting unhealthy habits. Others say it’s become too performative. In this episode of Donut Box, we’re breaking it all down! Is Body positivity actually harmful? And has the message been lost? Or worse, misused? Let's unbox body positivity! Plus, how we can move towards being...

We’re breaking down everything you’ve ever wanted to know about calories and calorie counting. From what a calorie actually is to why it’s become such a hot topic in diet culture, we’re exploring the science and the psychology behind it all. We’ll talk about why calorie counting works for some people, why it can feel obsessive or unsustainable for others, and whether all calories really are create...

We will try anything to lose weight... Especially when we are constantly told that something is wrong with our bodies! MOST of diets these diets are CRAZY restrictive. From eating cotton balls to surviving on air (yes, really), we’re diving into the craziest diets. Are they genius, dangerous, or just straight-up bizarre? Let's unbox this!

In this episode, we’re diving into a listener’s letter about their struggle with PCOS, the restrictive diet they were given by their doctor, and their journey to heal their relationship with food. We’ll break down why overly restrictive diets can make PCOS symptoms worse, the role of nourishment over deprivation, and how to approach food in a way that supports both hormonal health and food freedom...

Binge eating is more than just "overeating". It's complex, emotional, and often misunderstood. In this episode, we’re breaking down everything you need to know about binge eating: why it happens, the science behind it, and the role of restriction, stress, and emotions. We’ll also debunk common myths (no, willpower isn’t the answer!) and talk about what actually helps! Whether you str...

Have you ever felt like no matter what you do, your weight just keeps settling in the same place? That might not be a lack of willpower OR it could be set point theory at play. In this episode, we’re diving into what set point theory actually is, how your body regulates weight, and why extreme dieting might be working against you. We’ll also break down whether you can change your set point and wha...

Calories... most of us have been taught to count them, cut them, or burn them off. But what do they really tell us about nutrition and health? With more cities pushing for calorie transparency in restaurants, the conversation around food choices, public health, and diet culture is more relevant than ever. In this episode, we’re diving into Quezon City’s new Calorie Labeling Ordinance. Is it really...

In this episode, we’re diving into a viral post promising the perfect recipe for thin leg? BUT is it backed by science, or just another dose of diet culture? Join me as I break down the nutrition claims, call out the red flags, and discuss why these kinds of trends can be misleading (and even harmful). Let's unbox this! 🍩

We’ve all heard it—comments about weight, size, and health disguised as "motivation." But does body shaming actually inspire people to take better care of themselves? In this episode, we dive into the research and psychology behind body image, self-esteem, and lasting health habits. We’ll explore why shame-driven approaches often backfire and what actually works when it comes to making s...

In this episode, we’re unboxing a deeply personal story—my journey with food. From childhood cravings and diet fads to finding a healthier, more balanced relationship, I’ll take you through the highs and lows of my connection with what’s on my plate. We’ll dive into the pivotal moments that shaped how I view food today and explore the lessons I’ve learned about nourishment, self-compassion, and br...

In this episode of the Donut Box Podcast, we’re diving into the world of weight loss advice—breaking down popular tips to see if they actually work or if they’re just hype. From Apple Cider Vinegar to Cooling down Carbs, we’ll separate science-backed strategies from the myths. Whether you're navigating weight loss yourself or simply curious, this episode offers clarity and practical insight. Let's...

Struggling to lose weight with PCOS? You're not alone. In this episode of the Donut Box Podcast, we dive deep into the reasons why weight loss feels nearly impossible for those with polycystic ovary syndrome. From insulin resistance and hormonal imbalances to the impact of chronic dieting, we break down the science behind the struggle. Tune in to get to the heart of what’s holding you back—and wha...

Have you ever gone on a long and well-deserved vacation but come back home feeling burnt out and unprepared to get back to work? Overcome burnout with Jo and Elijah as they share their experience burning out doing things that they love and their tips on how to get back on track. Follow @thedonutboxpod to get more updates and content on future episodes. Follow Jo and heal your own relationship with...

Have you found yourself maintaining a specific weight despite working out harder and eating better? If you’re struggling to lose weight, listen in with Jo and Elijah, as they discuss the ins and out of the Set Point Theory, how it connects to Starvation Mode, and how it impacts your weight loss journey. Follow @thedonutboxpod to get more updates and content on future episodes. Follow Jo and heal y...

“Should you be keeping track of the amount of calories you consume every day?" This might be one of the most controversial topics in the health and fitness industry. It can get overwhelming to understand whether you’re obsessed with tracking every kcal, are on a calorie deficit, or avoid the numbers completely to feel like you’re restricting the food you want to eat. Jo and Elijah are here to...

As one of the most popular food groups, protein has a lot of questions people need answers to. How much of it do you need every day, how much to build muscle, how much protein is actually in those protein shakes, what’s the difference between plant-based and animal-based protein sources, and so much more! Tune in as Jo and Elijah breakdown the essentials of protein: what counts as protein, why do...

“Add salt to your water!“ "Go on a no-sugar diet!” If you’ve been on social media lately, you might have seen trending wellness tips that are said to help you lose weight. The question is, how effective are these wellness trends? Jo and Elijah share their expertise and experience trying out some of these trends; at the same time, they debunk a few of them, but who knows, maybe you’ll find a t...

You might not be aware, but there are so many hidden pyramid schemes in the health, nutrition, and fitness industries. Listen in as Jo and Elijah recount their first-hand experiences of getting into these schemes and, unfortunately, falling deep into them for years. Just a reminder, whether they come in the form of a friend pitching to you a trick to “get rich quick” or a false “guarrantee to help...

Recovery is never consistent. There will be many times where life happens and you’ll stray away from your goal, but it’s not impossible to get back on track. If you’re struggling to retake control of your healing journey, then this episode is for you! Jo and Elijah dissect the ups and downs of this letter sender’s story and share their tips on how to restart, build, and maintain better habits on y...

Follow @thedonutboxpod to get more updates and content on future episodes. Follow Jo and heal your own relationship with food by checking out:  @itsjosebastian and @healwithjo.rnd on Instagram. The Donut Box is produced by Anica Neri, edited by Paolo Halili. The Donut Box is an ANIMA podcast.

Have you been called out for enjoying a lot of sweets? If you’ve felt guilty or ashamed about your cravings before, listen in on Jo’s talk at Krispy Kreme’s International Women’s Month celebration, where she and Jana O., a pediatric dietitian, answered community questions about how to be mindful about what you eat and to feel better about your cravings without compromising your eating habits and h...

For Women’s Month, Jo is joined by Joelle of Paano Kung and Liz Lanuzo of Project Vanity to discuss everything that isn’t talked about enough about women. Listen as they reflect on their personal experiences and share their thoughts on how society and beauty trends affected their relationships with other women and their bodies, and how society can collectively listen to women better. This episode...