The Healthy Diary
The Healthy Diary is a podcast hosted by Angela Borges, a weight loss nutritionist. She aims to help listeners cut through the noise of fad diets and find evidence-based, practical solutions for lasting weight loss. The podcast emphasizes that weight loss is not about willpower but finding an approach that works for the individual. Angela shares tips to make healthy changes without restrictions or tracking, empowering listeners to feel confident and happy in their skin.
Episodes
The WORST way to lose weight after 40 (and what to do instead)
If you’re over 40 and your first instinct when you want to lose weight is to eat less and exercise more, this episode is for you.I see women doing this all the time - skipping breakfast, having tiny lunches, cutting out their favourite foods, restricting their portions and trying to see how little they can eat until the scale finally moves.And I get it.I spent years doing exactly the same thing. I
5 boring weight loss truths you need to accept to finally see results
Let’s be honest…When it comes to weight loss, most of us are looking for the exciting solution.The new diet.The perfect workout.The food that supposedly “burns belly fat”.The secret hack that will finally make everything click.But after working with hundreds of women, I can tell you that the things that actually create lasting results are usually much more boring.And I think this is especially imp
The 3-step approach to weight loss that actually STICKS
If you're a driven, high-achieving woman who is successful in almost every area of your life but feels like you're winging it when it comes to food, your body and weight loss… this episode is for you.I speak to so many women who tell me, “Angela, I eat fairly healthy. I don't think I eat that much. I'm really good during the week. I know what I should be doing.”And I believe you.The problem isn't
How Belinda lost and maintained 15kgs as a busy nurse
Have you ever felt like losing weight would be impossible with your busy lifestyle?You know you want to feel healthier and more comfortable in your body, but between work, family, social commitments and everything else on your plate, finding the time and energy to focus on yourself can feel impossible.If this sounds familiar, today's episode is one you don't want to miss.In this episode, I’m joine
10 lies you're telling yourself that are keeping you stuck with your weight
Have you been trying to lose weight for months, years, or maybe even decades, and feel like you're doing everything right but nothing seems to stick?If that sounds familiar, this episode is your reality check.Because sometimes the thing keeping you stuck has nothing to do with food or exercise.It can be the stories you keep telling yourself.And the stories we repeat eventually become beliefs, and
My hot take on GLP-1s: what’s your plan for the next 10 years?
GLP-1 weight loss medications are everywhere right now, and I know there are a lot of women wondering whether they should consider them, whether they actually work, and most importantly, what happens when you eventually stop taking them.In this episode, I’m sharing my honest take on GLP-1 medications and why I believe the most important conversation isn’t just “How much weight can I lose?” but “Wh
You don't have a weight loss problem. You have a maintenance problem.
If you’ve lost weight before only to find yourself gaining it back again, I want you to know something: you don’t necessarily have a weight loss problem. You have a maintenance problem.In this episode, I’m challenging the way you may have been thinking about weight loss for years and sharing why losing the weight is often not the hardest part. The real challenge is creating habits and a lifestyle
5 five-minute habits that keep you on track even on crazy-busy days
If you’re a busy woman with a demanding job, a business, kids, deadlines and a never-ending to-do list, you probably know exactly what it feels like to say, “I know what I need to do… I just don’t have the time to do it.”I get it. I’ve been there too.But here’s what I want you to take away from this episode: you don’t need another hour in your calendar to start looking after yourself.Instead of wa
The mindset that's sabotaging your weight loss
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Why you can't stop overeating at night (It's NOT a willpower problem)
Do you spend the whole day eating "healthy" only to find yourself standing in the pantry after dinner wondering why you just can't stop eating?If so, I want you to know something really important...It's probably not a willpower problem.This is one of the biggest struggles I hear from the busy professional women I work with every day. They tell me they're "good" all day, but once the evening rolls
Weight Loss AMA: Why you keep starting over, why healthy eating isn't enough & more
Have you ever felt like you know exactly what you should be doing to lose weight... but life keeps getting in the way?In this Ask Me Anything episode, I'm answering five of the most common questions I receive from busy women who are trying to lose weight without sacrificing family time, giving up their favorite foods, or constantly starting over every Monday.If you've ever struggled with consisten
Can you lose weight without counting calories? The truth about calorie awareness with Savina Rego
Have you ever felt like losing weight means you have to track every single calorie you eat?If you've ever downloaded MyFitnessPal, weighed your food, or felt guilty because you couldn't log every bite, this episode is for you.Today I'm joined by Accredited Practising Dietitian Savina Rego (The Savvy Dietitian) to unpack one of the biggest misconceptions in weight loss: that calorie tracking is the
How to make healthy eating and weight loss feel almost automatic
You already know what to eat.You know you should prioritize protein, plan your meals, drink more water, and stop relying on takeaway when life gets busy.So why does healthy eating still feel so hard?In this episode, I'm sharing the five simple systems I use myself and teach inside my coaching program to help healthy eating become almost automatic.Because the truth is, consistency isn't something y
Here's why you already know what to do... but aren't doing it
Have you ever caught yourself thinking:"I know exactly what I should be doing... I just can't seem to stick to it."If so, I want you to know that you're not alone.This is one of the most common frustrations I hear from the women I speak to every single day. And after coaching hundreds of busy professional women, I've realised something important…The problem isn't that you don't know what to do.The
5 ways to tell if your metabolism has slowed down
Have you ever felt like your metabolism is “broken”?Maybe you’re eating the same way you always have, but the weight keeps creeping up. Your energy is low, your body feels different, and the strategies that used to work just don’t anymore.In this episode, I’m explaining why your metabolism probably isn’t broken at all, it’s adapted. After years of restrictive dieting, skipping meals, under-eating,
8 ways to drop weight without changing what you eat
In today’s episode, I share something that might surprise you — you can absolutely lose weight without changing your actual food choices. Instead of focusing only on what you eat, I want you to start looking at the habits and behaviours around food that are often the real reason you feel stuck.Before we dive in, I also take you through a short mindset primer to help you shift the way you think abo
6 eating habits that naturally lean people swear by
Have you ever looked at someone who seems to maintain their weight effortlessly and thought, “They’re just lucky”?In this episode, I challenge that belief and show you why naturally lean women aren’t relying on better genetics, more willpower, or a magical metabolism. Instead, they’ve developed a set of habits and beliefs that make healthy eating feel automatic.I also introduce a brand-new segment
7 morning habits that lower cortisol and changed everything for me (and my clients) after 35+
If you've ever felt like weight loss has become harder despite eating well and doing all the "right" things, you're not imagining it.As women move through their late 30s, 40s, and beyond, factors like stress, hormonal changes, sleep quality, muscle loss, and a busier lifestyle all start to play a bigger role in how our bodies respond. That's why the strategies that worked in your 20s often stop de
The 6 excuses keeping smart, successful, and capable women overweight
If you've ever found yourself saying..."I don't have time.""I'll start when things calm down.""I just need more motivation."Then this episode is for you.The truth is, most women don't struggle with weight loss because they don't know what to eat.We live in a world where nutrition information is everywhere. You can Google it. You can ask ChatGPT. You can listen to podcasts, follow nutritionists, an
How to stop stress eating after work without more willpower
If you’ve ever come home after a stressful day at work and found yourself reaching for chocolate, wine, Uber Eats, or snacks — this episode is for you.In today’s episode, I’m breaking down why stress eating happens and how to stop the cycle without relying on willpower, restrictive dieting, calorie tracking, or trying to “be more disciplined.”I talk about the real reasons busy professional women s
So you’ve gained weight back… here's what to do now
In this episode, I dive into something that doesn’t get talked about enough in the weight loss space — weight regain.If you’ve ever lost weight, felt proud of yourself, only to slowly (or quickly) see it come back, this episode is going to make you feel seen, understood, and most importantly… hopeful.Because weight regain isn’t a sign that you’ve failed. It’s a sign that the approach you were usin
How Christina lost 12.5kgs in 6 months while travelling 50% of the time
In today’s episode, I sit down with one of my incredible clients, Christina, who shares her powerful transformation inside my program, Lean Body & Strong Mindset.Christina opens up about how she lost 12.5kg, but more importantly, how she completely changed her relationship with food, her mindset, and her daily habits — all without restrictive dieting, calorie tracking, or giving up the foods s
5 ways to reduce stress and decision fatigue with food for high-achieving women
If you’ve ever found yourself standing in front of the pantry at the end of a long day wondering “what am I even doing?”… this episode is for you.In today’s episode, I’m breaking down one of the most overlooked reasons why you struggle with consistency when it comes to food — decision fatigue.As a busy, high-achieving woman, you’re making thousands of decisions every single day. By the time it com
Are you actually eating enough? Why undereating is keeping you stuck
Are you eating “so well” during the day… only to feel completely out of control around food at night?In this episode, I’m unpacking a pattern I see all the time with busy professional women trying to lose weight — eating too little during the day, then overeating in the evening and blaming themselves for having “no willpower.”And here’s the truth: it’s not a discipline problem.It’s a biology probl
Why busy professional women over 35 struggle to lose weight (even when they eat “healthy”)
If you’ve ever found yourself thinking “I eat pretty healthy… so why am I not losing weight?” — this episode is for you.I’m diving into one of the most common frustrations I hear from busy, high-achieving women: doing all the right things but still not seeing results on the scale.In this episode, I break down the key difference between eating healthy and eating for fat loss, and why this gap might
The Missing Piece in Weight Loss: It’s Not Food, It’s Your Relationship With It
In today’s episode, I sat down with the incredible Taryn Williams, a mindset and body confidence coach for a powerful and eye-opening conversation about something that I KNOW so many of you are struggling with…👉 Your relationship with food👉 Your body image👉 And why weight loss feels so damn hard… even when you “know what to do”If you’ve ever felt like you’re constantly thinking about food, stuck i
10 life-changing breakthroughs from the Mel Robbins Tour that you need to hear
This episode is a bit of an impromptu one. I attended the Mel Robbins Live book tour, and I was blown away by the insights I learned. I know many of you couldn’t attend, tickets sold out fast or the event didn’t come to your city, so I wanted to share my top 10 takeaways with you to give you a bit of that experience and, most importantly, actionable lessons you can apply in your life today.Here’s
Two issues stopping you from losing weight (and keep it off)
In today’s episode, I’m diving into something I see all the time with the women I speak to every single day.If you feel like you’re constantly losing weight… only to gain it back again, this episode is going to be a real eye-opener.Because here’s the truth:Most women don’t actually have a weight loss problem…They have a weight loss maintenance problem.And after years of coaching busy, high-achievi
Weight Loss AMA: healthy eating vs. fat loss, lose weight without calorie tracking and more
In today’s episode, I’m doing something a little different… an Ask Me Anything (AMA) 💬I reached out to my community and asked: “What are you currently struggling with when it comes to weight loss?” And wow… the response was incredible. There were so many questions, but I’ve picked the 5 most common ones that I see come up time and time again with busy, high-achieving women, just like you.If you’ve
Comparison is killing your progress (here’s how to stop)
Comparison is something almost every woman experiences on a weight loss journey… but very few actually talk about it openly.In this episode, I unpack why comparison can quietly sabotage your progress and keep you feeling like you're always behind, even when you're actually doing incredibly well.If you've ever caught yourself thinking things like “She’s losing weight faster than me” or “I used to b
The weight loss tool I used to lose 12kgs (and keep it off)
In this episode, I reflect on the journey of reaching over 100 episodes of the Healthy Diary Podcast and share the single most important tool that helped me lose 12 kilos and maintain the weight loss for years.If you’re someone who has tried countless diets but still struggles to keep the weight off, this episode will shift the way you think about weight loss. Because the real problem usually isn’
The right diet for corporate women 35+ (and why most diets fail you)
In this episode, I’m sharing the approach to weight loss that actually works for corporate women over 35, without restrictive diets, calorie counting, or extreme exercise routines.If you’ve been frustrated by advice that doesn’t fit your busy schedule, hormonal changes, or high-stress career, this episode is for you. I break down why most diets fail and how you can finally get realistic results wh
How to lose weight with GLP-1 and actually keep it off
In today’s episode, I’m tackling a hot topic: weight loss medication. Whether you’re curious about it, considering it, or already taking it, this episode is for you.We’ll chat honestly and without judgment about medications like CPI, Wegovy, and Mounjaro, which are everywhere right now. I hear from women all the time who are worried about starting, afraid of relying on medication forever, or unsur
Overcome stress eating in 3 steps - for women with demanding careers
Welcome to the 100th episode of The Healthy Diary Podcast – I can hardly believe we made it here! Two years of sharing weekly insights, tips, and strategies for busy professional women like you who want to feel confident, healthy, and happy in their skin without restrictions, tracking, or hours in the kitchen or gym. I am so grateful for every single listener who’s been on this journey with me – a
5 daily habits killing your weight loss as a career-focused woman
In today’s episode, I’m keeping things short, sharp, and straight to the point. I’m breaking down five daily habits that are silently killing your weight loss — especially if you’re a busy professional woman over 35.These are habits I see every single day in the women I work with. And the tricky part? Most of them sound healthy or harmless… but they’re actually doing more harm than good.This episo
The 3 meal prep mistakes keeping you overwhelmed and stuck
If you feel like you’re constantly overwhelmed with food decisions, meal prep, and conflicting nutrition advice… this episode is for you.In today’s episode of The Healthy Diary Podcast, I’m talking about the #1 thing I see keeping busy, high-achieving women stuck with weight loss, and that is lack of preparation.I speak to women almost every single day who tell me:“I eat pretty healthy”“I try to m
10 ways to eat better in 2026
If you’re stepping into 2026 feeling overwhelmed, unsure where to start with your health and nutrition, this episode is for you. I know so many women, especially busy professionals and business owners over 35 struggle with finding a realistic, sustainable approach to eating well without obsessing over food or falling into restrictive “new year, new me” diets.In this episode, I’m sharing 10 simple,
How Silvia lost 14kg in 16 weeks without tracking or the gym
In this episode, I’m sharing the incredible journey of my client, Sylvia, a full-time working mom who lost 14 kilos in just 16 weeks, without counting calories, following a strict meal plan, or spending hours at the gym. And the best part? She’s maintained that weight loss effortlessly for months now, feeling confident, energized, and in control of her health for the first time in years.We dive de
How I ate in Europe to enjoy myself while maintaining my 11kg loss
How I Ate in Europe and Maintained My 11kg Weight Loss (Without Tracking or Stress)In today’s episode, I’m taking you behind the scenes of my recent Europe trip and answering one of the questions I get asked all the time:“Angela, how do you eat when you’re travelling and still maintain your weight loss?”After spending a few weeks travelling through Europe (and eating all the amazing food), I’m hap
3 food strategies that give busy women 35+ better results than mounjaro
January can feel overwhelming. Everywhere you look, there’s a new diet, a new promise, or the latest weight loss medication that seems like the only solution. And I get it, when you’ve tried everything and still feel stuck, it’s easy to believe that medication might be the answer.In today’s episode, I break down why weight loss medications like Mounjaro and Ozempic work, and more importantly, how
3 mindset shifts you need to finally lose weight in 2026
Welcome to the very first episode of 2026 🎉If you’re starting this year telling yourself “this is finally my year”... the year you lose weight, feel confident in your body, and do it without restrictions or burnout, then this episode is exactly where you need to be.In today’s episode, I’m not telling you what to eat.I’m not giving you another meal plan or rule to follow.Instead, I’m diving into th
3 proven steps to go from overweight to losing 10-20kgs in 2026
Welcome to the final episode of 2025…. how wild is that?! Before anything else… thank you. Whether you've been here all year or you’re brand new to the podcast, I’m so grateful that you’re tuning in.This year, I’ve received so many messages from women who’ve completely transformed their bodies and their relationship with food just by listening to this podcast. One listener even lost 14 kilos in ar
My first Christmas without my mum: here's how I'm navigating grief
Today’s episode is a deeply personal one… and honestly, one that I knew I needed to record not just for you, but for me too.This is my first Christmas without my mum.If you’re new here, my mum passed away in June this year after battling terminal cancer, and it's been one of the toughest seasons of my life. My mum wasn’t just my mum… she was my best friend, my biggest supporter, and the person I t
Truth vs. Myth: 5 weight loss beliefs put to the test
Today, I’m diving into five of the most common weight-loss myths that I STILL hear from incredibly smart, capable, high-achieving women every single day…. myths that I want you to leave behind before stepping into the new year.If you’re a busy professional woman or business owner over 35 who’s tried every diet under the sun but still feels stuck… this episode is truly going to shift your perspecti
Why the "just listen to your body" weight loss advice is keeping you stuck
“The Worst Weight Loss Advice I Ever Received (And What You Should Do Instead)”In today’s episode, I’m breaking down a piece of advice that so many women are given… advice that sounds empowering on the surface, but actually keeps you stuck, overwhelmed, and nowhere closer to feeling healthy and confident in your body.That advice?“Just listen to your body.”Now… I love this concept. It can be powerf
This is what Mounjaro does in your body
Today, we're diving into a topic that has been everywhere lately in your social feed, at brunch with your girlfriends, and even in doctors' offices. Yep… we’re talking Mounjaro, Ozempic, and weight loss medications.And let me just say this upfront:- There is zero judgment here.- This episode comes from a place of love, education, and empowerment.Because the truth is… so many women are being prescr
5 practical lifestyle hacks for busy women
If you’re a busy professional woman, a business owner, a working mum, or simply someone with a lot on your plate… this episode is going to feel like a deep exhale.Today I’m sharing five practical lifestyle hacks that will help you stay consistent with your health goals even on your busiest days without restriction, without calorie tracking, and without spending hours in the kitchen or the gym.Most
Here's why exercise isn't the reason you're not losing weight
Today’s episode is one I felt called to record because it comes straight from my own experience (and I know so many of you will relate). I’m diving into why exercise isn’t the reason you’re not losing weight, and how to actually make your workouts work for you, not against you.Here’s what we cover:My personal story of how lifting weights led to unexpected weight gain (and what the data showed)The
How to lose your first 5kgs by the end of the year - without calorie tracking or going low carb
Can you believe it’s already November? Every year just seems to fly faster! And if you’re looking at the calendar wondering where the year went, and feeling frustrated that you didn’t make the progress you hoped for… this episode is for you.In today’s episode, I’m showing you exactly how you can lose your first 5kgs before the end of the year without calorie tracking, going low-carb, or giving up
The ONE mindset hack to stop self-sabotaging
If you’ve ever felt like you’re doing everything right… eating better, moving more, staying mindful, but somehow always end up back at square one… this episode is going to be a game-changer.Today I’m diving into a mindset hack that has helped so many of my clients (and myself!) break free from the exhausting self-sabotage cycle. Spoiler alert: this has nothing to do with willpower or discipline, a
5 things I quit to lose 11kg (and I wish I had done It sooner)
If weight loss has ever felt hard, exhausting, or like something you just can’t seem to get right… this episode is for you. I’m opening up about the five key things I quit that helped me lose 11 kilos and, most importantly, keep it off for good.In this episode, I share my personal journey… from being stuck in cycles of yo-yo dieting, restriction, and guilt… to finally feeling free, confident, and
Why your weekends keep stopping your weight loss and what to do about it
If you ever feel like you’ve been “good” all week… eating healthy, moving your body, feeling in control only for the weekend to completely derail your progress… this episode is for you.I’m diving deep into the real reason why your weekends are sabotaging your results (and no, it’s not because you lack willpower!).We’ll talk about:The mindset shift you need to stop treating weekends like a “f
5 reasons you're eating "fairly healthy" but can't lose weight
In today’s episode, I’m diving into a topic that I know so many of you will relate to you’re eating healthy, doing all the “right” things… but the scale just won’t move.You’re having salads, smoothies, whole foods, avocado, nuts, avoiding sugar and takeout, yet nothing’s changing. You’re not alone, and today I’m unpacking why “eating healthy” doesn’t always mean eating for fat loss and the five bi
Redefining weight loss: from perfectionism to progress
If you’ve ever caught yourself saying:👉 “If I can’t eat clean every day, why bother?” 👉 “I overate last night so today’s already ruined.” 👉 “I’ll just start again on Monday…”Then this episode is for you.I know this cycle well because I’ve lived it. And I see it every week in the women I coach—brilliant, high-achieving women who stay stuck in “all-or-nothing” thinking. Perfectionism feels like it’s
11 real-life hacks to stop feeling so hungry when losing weight
Do you ever feel like the minute you start trying to lose weight, you’re suddenly starving all the time? If that’s you, you’re not alone. In fact, constant hunger is one of the main reasons women give up on their goals after just a couple of weeks.But here’s the truth: losing weight doesn’t have to mean feeling deprived, obsessing over food, or walking around hungry all day.In this episode, I’m sh
Here's why your lack of sleep is the reason the weight isn’t budging
I can’t believe we’re at episode 78 already – time really does fly! Today I’m diving into a topic I cannot believe I haven’t covered yet on the podcast… sleep and weight loss.We often think the key to losing weight is eating less or exercising harder. But if you’re doing “all the right things” and still not seeing results, the missing piece might actually be your sleep.In this episode, I’m breakin
How professional success (or any success) can lead to overeating
In today’s episode, I’m diving into something you probably don’t hear about very often: how your professional success (or any kind of success) might actually be leading you to overeat.I know it sounds strange at first, but after working with hundreds of high-achieving women (and experiencing this myself), I’ve seen this pattern play out over and over again. Success brings pressure, long to-do list
My mum passed away 2 months ago… and here’s how I'm navigating grief
This episode is very different from what I normally share with you. It’s raw, it’s personal, and honestly… it’s not the easiest one I’ve ever recorded. But I know that if this helps even one woman feel less alone in her hard season, then it’s worth it.Two months ago, I lost my mum to a very rare and aggressive cancer. She was only 56 years old, and as her only child, I was her main carer. It all h
5 quick tweaks to lose weight on autopilot without tracking a single calorie
If you’ve been feeling stuck with calorie tracking, restriction, or complicated weight loss rules – this episode is going to feel like a breath of fresh air. Today I’m sharing 5 quick tweaks you can start using right away to lose weight on autopilot – no counting, no obsessing, and no giving up the foods you love.These are the exact kinds of strategies I teach my clients inside my program, because
I went caffeine-free for 31 days and the results blow my mind
In today’s episode, I’m sharing something that I honestly thought would ruin my life but instead completely surprised me… I went caffeine-free for 31 days. Yes, me… the woman who thought she couldn’t function without her morning coffee!I decided to do this experiment after a wake-up call at a lash appointment (you’ll laugh when you hear this story!). What started as curiosity quickly turned into o
30 sneaky ways to get active (even if you’re always sitting)
If you’ve ever thought, “I’d love to move more, but I’m just too busy”, this episode is for you.I get it…. between work, meetings, emails, deadlines, family, and maybe even running your own business, it can feel impossible to fit in exercise. But here’s the thing: movement doesn’t have to mean gym workouts or hour-long classes.In this episode, I’m sharing 30 fun, clever, and super simple ways to a
Are your hormones to blame... or is it your routine?
If you've ever found yourself saying, “It must be my hormones!” when nothing seems to be working anymore, this episode is for you.I hear it all the time from high-achieving women I speak to in my DMs, in coaching calls, and inside my programs. They’re eating “pretty healthy,” they’re exercising, they’ve tried every diet… but the scale isn’t budging. The first instinct? Blame the hormones.But here’
The 3pm energy crash: what it’s telling you about your diet
If you find yourself crashing around 3PM, reaching for coffee, chocolate, or whatever's closest just to keep going… this episode is for you.That dreaded afternoon slump? It’s not just “normal” tiredness. It’s your body trying to communicate something. And it’s likely tied to what (or how little) you’re eating earlier in the day.In today’s episode, I’m breaking down:Why the 3PM energy crash is a sy
How I stay on track in Italy eating out most of the time
Ciao from… Melbourne! 😅 I just got back from an incredible trip to Italy for my cousin’s wedding… and let me tell you, it was magical! There was pasta, pizza, gelato, wine... all the good stuff.And guess what?I didn’t track a single calorie, I didn’t “earn” my food with exercise, and I didn’t spiral into guilt or feel like I had to start over the second I got home.In today’s episode, I’m walking y
5 signs your mindset needs more work than your meal plan
In today’s episode, I’m diving deep into a topic that I know so many of you will relate to: the real reason you’re stuck with your weight loss.And spoiler alert… it’s not your meal plan.If you’ve ever said:“I know what to do… I just can’t stick to it.”“I’m all in on Monday, but by Wednesday I’ve fallen off.”“I do really well… until life gets busy.”Then I want you to listen in, because this episode
How Cristina lost 10kgs in 12 weeks while working 2 jobs and with 3 kids
In this episode, I sit down with my incredible client Cristina, who lost 10kgs in just 12 weeks – all while working two jobs, navigating menopause, and being a mum to three kids.If you’ve ever felt like your schedule is too full or your circumstances too complicated to prioritise your health, Cristina’s story will blow your mind. She’s living proof that with the right structure, support, and minds
Why "healthy eating" isn't going to solve your overeating problem
Today’s episode is a heart-to-heart I know so many of you need to hear. You’re eating clean, meal prepping like a boss, and doing all the right things… yet you're still finding yourself standing in front of the fridge at 9PM eating way past fullness.Sound familiar?Well, I’m here to tell you that the problem isn’t your food choices. It’s not your willpower. And it’s definitely not that you need ano
10 super easy ways to improve your weight loss results
I’m so freaking excited for this one because I’m sharing ten super easy, totally doable ways you can start improving your fat loss results without flipping your life upside down.If you’ve been feeling overwhelmed, burnt out, or frustrated because you’re doing “all the things” and still not seeing results… this episode is going to be a game-changer for you.I’m diving into the exact strategies I use
Stress & time management for busy women Q&A with Alan Borges
In today’s episode of The Healthy Diary Podcast, I’m bringing on a super special guest (who also happens to be my husband!) – Alan Borges.We’re diving into all things stress and time management, especially tailored for YOU – the busy, high-achieving woman who has a lot on her plate and often feels like there’s never enough time to prioritise her health.If you ever feel overwhelmed trying to juggle
Eat more, lose weight: 5 science-backed habits that actually work
What if I told you that the key to finally losing weight (and keeping it off) might not be eating less... but eating more?I know, I know… it sounds completely backwards, especially when we’ve been conditioned to believe that weight loss means restriction, smaller portions, skipping meals, and cutting out the foods we love. But I’m here to flip the script and show you a much more sustainable, evide
THE best weight loss approach for time-poor women
Click here to join The Accelerator: https://www.thehealthydiary.co/acceleratorThis episode is close to my heart because I know firsthand how hard it can be to lose weight when your life is go-go-go. Between demanding jobs, meetings, kids, businesses, and the general chaos of life, it’s easy to feel like sustainable weight loss is just out of reach. But here’s the thing – it’s not.In today’s episod
How to lose your first 3-5kgs in 3 weeks without losing your sanity
Click here to join The Accelerator: https://www.thehealthydiary.co/acceleratorIf you’ve been stuck in a cycle of trying everything (from keto, fasting, 1200-calorie plans, or killing yourself in the gym) but still can’t lose those first 3-5 kilos… this episode is for you.Today, I’m breaking down:Why losing the first few kilos feels so damn hard – and why it’s not your faultWhat you might be doing
Is your evening glass of wine holding back your weight loss?
Today’s episode is one that so many of you will relate to – especially if your evening routine includes a glass (or two) of wine to unwind after a long, chaotic day.Let me ask you this... do your nights often end with a glass of wine, some mindless snacking, and a plan to “be better” tomorrow? If so, you’re not alone – I used to live in that exact cycle too.But here’s the truth: the wine isn’t the
How Sandra went from "trying it all" to losing 7kgs in 12 weeks
In today’s powerful episode, I’m joined by one of my amazing clients, Sandra – a busy online coach who, like many women, had tried just about everything to lose weight without lasting success. Her story is not only inspiring, but also proof that lasting change is absolutely possible, even during one of the busiest seasons of life. 🧡When Sandra first reached out to me, she was moving interstate, ru
The "I know what to do... I just can't do it consistently" solution
Have you ever caught yourself thinking, “I know what to do… I just can’t seem to do it consistently”?You’re not alone… and you’re definitely not broken.In this episode, I’m diving into the real reasons behind this frustrating cycle, especially if you’ve been stuck in the loop of starting strong, falling off track, and repeating the pattern over and over. This one’s for the high-achieving woman who
Cutting carbs is wrecking your energy and your results
Today, we’re diving into a topic that so many of you have struggled with… cutting carbs in an attempt to lose weight. 🙋🏻♀️ (Yep, I had both my hands up too!)For years, we’ve been told that carbs are the enemy… that if we just cut out bread, pasta, or rice, the weight would magically fall off. And while you might see the scale drop at first, what you don’t see is the toll it takes: the cravings,
My non-negotiable morning routine to lower cortisol (stress) for fat loss
If you’re constantly feeling stressed, waking up tired (even after a full night of sleep), and the scale just won’t budge no matter how “healthy” you’re eating or how often you’re moving your body… this episode is a must-listen.Today, I’m walking you through my personal, non-negotiable morning routine that helps lower cortisol, balance hormones, and support fat loss… without spending two hours at
The problem with intermittent fasting
In today’s episode, I’m diving into something a little different… my honest opinion on intermittent fasting.Now before we get into it, let me be clear: if you’re currently doing intermittent fasting and it’s working for you, amazing! This episode isn’t about telling you what to stop doing. It’s here to give you clarity and a perspective that isn’t always talked about… especially if you’re a busy h
5 restaurant mistakes that are secretly sabotaging your weight loss
Let’s be real… eating out is part of life. Whether it’s for business, celebrations, or a break from cooking, restaurants are part of our routine. But if you're trying to lose weight without dieting, tracking, or spending hours in the kitchen, dining out can feel like a major obstacle.I used to think I had to avoid restaurants altogether to make progress. But that’s just not realistic – and thankf
6 "healthy" foods that could be sabotaging your weight loss
Today, we’re diving into a topic that might surprise you… some of the so-called “healthy” foods you’re eating could actually be holding you back from your weight loss goals. If you feel like you’re doing everything right but still not seeing results, this episode is for you!What You’ll Learn in This Episode:✅ The 6 “healthy” foods that might be preventing fat loss ✅ How food marketing tricks you i
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