The Donut Box

Ah, cheat days. Are they good for you? Are they effective? Do you even deserve them, or are they a symptom of a lack of discipline? Jo and Elijah dive into this very common concept that most of us have probably dabbled in and talk about why cheat days can feel both satisfying and guilty, our thought process when approaching these meals, and how you can find your sweet spot when it comes to your ow...

“Is it better to eat before or after my workout?” “Do I have to drink protein shakes while exercising?” “What are the best foods to eat during my training?” If you get confused on what kinds of food you should be eating during your fitness journey, then no worries! Listen to Jo and Elijah as they breakdown the best meal practices to do before, during, and after your workouts! Follow @thedonutboxpo...

Imagine you’ve been very consistent with recovering from your binge eating habits, only to suddenly fall back into them. Don’t worry! Jo and Elijah are here to help you bounce back from this. Learn how to identify overeating versus binging, understand the kinds of restrictions you might be limiting yourself with, and get tips on how to reflect and recover from this relapse. Follow @thedonutboxpod...

There are probably hundreds of different kinds of diets listed on the internet, inviting you to “lose weight quick and easy” or “see results in 30 days! ", but many of them are actually pretty restrictive and harmful to your relationship with food. Jo and Elijah are here to share their experiences and learnings from different diets they’ve tested over the years, and which of them they really...

Weight stigma. It’s something that a lot of us have probably had to deal with at least once in our lives. From the classic “tumataba ka na” from relatives, to catching random glances from strangers, to doctors making diagnoses solely based on our weight, this stigma and the culture that surrounds it isn’t healthy for any of us. And it has to be talked about. That’s why Jo and Elijah are here to un...

Growing up, you might have been taught to fear adding carbs or carbohydrates into your meals. Have no fear, cause Jo and Elijah are here to clear up all of the bad rep carbs gets! Listen to this crash course on everything you need to know about carbs and unlearn the common misconceptions people have on it. Follow @thedonutboxpod to get more updates and content on future episodes. Follow Jo and hea...

Have you ever had the urge to throw up the meal you just ate? Maybe you decided to go all out on your workout because you ate way too much? Learn about the purging behaviors that you might not know as Jo and Elijah share their experiences with purging and their tips on how to manage those behaviors. Trigger Warning: There will be discussions of purging behavior and experiences. Please proceed with...

By now, you might have started a new journey to improve your health and fitness. However, it’s never easy to stay on course, especially if slow progress is good! Listen in to Jo and Elijah as they give their tips on how to stay consistent and keep up with your workouts in 2024. Follow @thedonutboxpod to get more updates and content on future episodes. Follow Jo and heal your own relationship with...

It’s the start of the new year, so, of course, you HAVE to set new goals to achieve. No pressure, right? YES! Whether it’s a long-term fitness or weight loss goal, don’t be afraid of setting your bar high this year as Jo and Elijah give you tips on how to set the right intentions and align your mindset to your realistic goals to help you achieve what you want (without being too hard on yourself) i...

Another year is coming to a close, and Jo and Elijah are here to share the most important lessons that they learned in 2023. Tune in to their takeaways and realizations of how they’re living life and healing their relationship with their food, and what mindsets and habits they’ll be bringing into the new year. Follow  ⁠⁠⁠⁠⁠⁠⁠⁠@thedonutboxpod⁠⁠⁠⁠⁠⁠⁠⁠  to get more updates and content on future episo...

Are you working on healing your relationship with food, but you've become more conscious of the food you’re eating? Jo and Elijah answer a letter sender’s worries about their rising cholesterol levels and their anxieties towards their health, wondering if eating more processed food is okay and how they can enjoy food again in the process. Follow  ⁠⁠⁠⁠⁠⁠⁠@thedonutboxpod⁠⁠⁠⁠⁠⁠⁠  to get more upda...

Have you ever felt guilty after eating a big meal? Whether you’re indulging in your comfort food or stress eating, overeating can be difficult to manage if you have an unhealthy relationship with food. Jo and Elijah unbox your questions and struggles with overeating, such as whether it's bad to eat after 6PM, why you can’t stop eating even though you’re full, and the importance of understandin...

Everybody loves to travel! You get to see new sights, experience new cultures, and, best of all, taste a lot of good food. But this could get tricky if you have a difficult relationship with food. Jo and Elijah share their tried-and-tested tips on how to eat food while traveling, so you can maximize the full experience of your trip! Follow  ⁠⁠⁠⁠⁠@thedonutboxpod⁠⁠⁠⁠⁠  to get more updates and conten...

Ozempic is making its way around social media as a medicine that may help you lose weight—for diabetic people. So, is it safe for non-diabetic people to consume it? Jo and Elijah are here to unbox what you need to know about this drug as they discuss its purpose, function, and all the contraversies behind it. Follow  ⁠⁠⁠⁠@thedonutboxpod⁠⁠⁠⁠  to get more updates and content on future episodes. Foll...

People don't talk about eating disorders enough! We're not talking about the acting performances you see on movies or TV, but rather the subtle signs of disordered eating that might lead you to develop these disorders. Listen to Jo and Elijah unbox how these signs can get more harmful to you over time and give you that push to seek out professional help if you relate to a lot of them! Trig...

In this episode, our dear letter sender seeks help as they struggle to lose weight and manage their PCOS while constantly feeling hungry. Listen to Jo and Elijah unbox this story and learn concrete steps on how to start this new journey and maintain a new lifestyle of living with PCOS. Follow  ⁠⁠@thedonutboxpod⁠⁠  to get more updates and content on future episodes. Follow Jo and heal your own rela...

There are waaaay too many trends that are going around social media that are "guaranteeing" you quick results for your fitness goals. From waist trainers to fitness challenges to fat burners and workouts specifically made to target problem areas, learn from Jo and Elijah what fitness trends are worth your time and energy and which ones aren't. Follow  ⁠@thedonutboxpod⁠  to get more u...

When setting your health goals, you'll see that number on the scale and automatically believe you need to lose weight. But is this the right thing for you to focus on? In this episode, Jo and Elijah unbox fat loss versus weight loss to shed some light on the differences between the two. Listen in as they tackle other factors that add to your weight, such as water, muscle, bone mass, how you ca...

Losing weight postpartum is difficult for every woman, but it took Viy Cortez cutting out rice and taking Luxe Slim to help her shake off that stubborn weight. The question is, is taking special juices and coffee, appetite suppressant supplements and removing food groups from your diet really sustainable, effective, and, most importantly, healthy for you in the long run? Jo and Elijah unbox these...

Artificial sweeteners have been a popular choice for a sugar substitute among those who are looking for a sweet-but-zero-calorie treat for themselves, but recent research has shown that these sweeteners may not be all that good for you (aspartame in particular could possibly be carcinogenic!). So, what is it really behind these artificial sweeters, and should we continue consuming them? Join Jo an...

Is there an actual “right” way of eating? Something that teaches you to be mindful about your hunger and fullness cues and how your body feels good when eating all the foods (and cravings) you can eat, but won’t make you feel guilty? Intuitive eating might be something you’d want to try! Get to know what this eating style is all about with Jo and Elijah as they unbox the ten principles of intuitiv...

Have you tried out so many diets but can’t seem to find the right one that works for you? If you can’t keep up, don’t worry; you’re not a failure! Jo and Elijah are here to tell you that there are so many factors that could affect your weight loss journey. Listen in as they unbox a letter-sender’s worries about being unable to lose weight after her pregnancy and her struggles managing her cravings...

Have you ever been curious to know if you have PCOS? If you have irregular periods, more facial hair than your friends, or HIIT workouts that exhaust you way too much, then listen in to Jo and certified obstetrician-gynecologist, or OB-GYN, Dr. Jaycy Violago Olivarez as they unbox a crash course on PCOS: how serious is it, can you still get pregnant, and how it can be managed. 🚨 Gentle disclaimer...

From low-carb to ketogenic, HCG to tapeworm—weight loss diets have evolved from something manageable to the extreme. Put those diets to the side for our resident dietitian, Jo, and M.D., Elijah, to unbox the craziest and worst weight loss diets and how they can harm both your health and your relationship with food! Follow  @thedonutboxpod  to get more updates and content on future episodes. Follow...

Do you often find yourself hungry late in the afternoon or during the quiet hours at night? Whether it’s because of emotional or stress eating, or the need to snack on something, cravings can be tough to manage. We might tend to ignore that feeling or feel unsatisfied by eating something else, but the question is, how can we properly deal with our cravings? Join Jo and Elijah as they unbox people’...