This episode came from a client question I know so many of you are quietly thinking:

“Can I eat bread and still lose weight?”

(Or insert your version: pasta, dessert, bagels, candy…)

Here’s the thing. This is not actually about bread.

This is about how do I eat this food without losing control.

In this episode, I’m getting into:

* why there is no single food that stops weight loss (and what actually does)
* the difference between correlation vs. causation when it comes to “this food makes me gain weight”
* how you’re unintentionally using foods like bread or dessert to do a job they literally cannot do
* the subtle way this sets you up to overeat… and then blame the food
* what it actually looks like to eat these foods in a way that works (physically + mentally)

And maybe the biggest one:
* why your only experience with certain foods has been all in or not at all, and how that’s shaping everything

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Let’s talk about the scale.

Because if that little glowing number can completely change your mood in 3 seconds flat, you’ve got a problem. 

And it’s probably not what you think.

In this episode, I’m getting into:
* why your obsession with the scale actually makes total sense
* The one thing you need to shift to start to feel less obsessed
* how to know if what you’re doing is actually working—even when the scale says it’s not

This isn’t about getting rid of the scale.

It’s about understanding why it feels so loaded and how to stop letting it run your life.

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You know what to do.
Eat more protein.Stop picking yourself apart.Go to the gym.Be less obsessed with the scale.
So why… are you not doing it?
This episode is for that exact feeling constantly running through your head:“I should be able to do this on my own.”

But the problem isn’t that you don’t know.

It’s that you’re missing the part no one teaches you…the HOW.

In this episode, I’m breaking down:

* why “just try harder” keeps backfiring 
* the sneaky way you’re making this way harder than it needs to be
* what you’re skipping that actually determines whether you follow through
* how to tell if the goal you’re chasing isn’t even aligned with you

This is a very practical, real-life episode with specific actions you can start working on as soon as you’re done listening.

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I'm back after a week off with a story I cannot stop thinking about:

It starts with Duke’s heart breaking, last second loss to UConn in the Elite 8. 

But don’t worry, this episode is NOT about basketball. 

It’s about the way we decide whether we’ve “failed”… and how quickly we forget about and erase everything that actually counts.

In this episode, I’m getting into:

* the moment that made me instantly think, “this is exactly what we do with the scale”
* why one outcome (a number, a game, a result) hijacks your entire perception of progress
* how you’re discounting wins that are actually the whole point of this work
* the difference between what you can control vs. what you think you should be able to control
* why your brain’s first reaction isn’t the problem—but what you do next is everything

If you’ve ever stepped on the scale and immediately thought: “nothing I’m doing is working” or, “I did everything right this week, why isn’t the scale moving?!” and felt like you wanted to give up, you won’t want to miss this episode. 

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Today’s episode is conversation about body image, food, and why so many of us feel stuck in self hatred for decades.

But this isn’t about “loving your body.”

It’s about understanding:

* why food and body image are so tightly linked (and why you can’t fix one without the other)
* the realization that changed everything for me after 15+ years of dieting
* what “acceptance” actually means (hint: it’s not giving up)
* how to let two opposing things be true at the same time
* the question that will immediately show you where you’re wasting your energy

And I also share a very real, very recent spiral I had about my neck (because, yes, I am IN THIS with all of you).

This isn’t a “love your body and everything will be fine” episode.

It’s about doing the  work of living in your body without making yourself miserable trying to control things you can’t.

If you’ve spent years trying to fix your body through food and still don’t feel at peace this one will hit.

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Last week I shared the 4 things that have helped me maintain my weight for the last 6+ years.

This week we’re doing a deep dive on one of them: steps.

Because I consistently get 11–13k steps a day and it’s not coming from workouts.

It’s coming from how I structure my day.
In this episode, I break down:
* the difference between movement and exercise and why most people rely too much on workouts
* why you’ll never hit higher step counts from exercise alone
* how I actually build steps into my day (without it taking over my life)
* the mistake people make when trying to increase steps 
* how to start where you are and build this up without going from 0 → 12k overnight

This is one of the most underrated actions for weight maintenance, fat loss, and just feeling better in your body.

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For about 20 years of my life, I gained and lost the same 20–30 pounds.

You name a diet, I did it. 

Always swinging between 2 extremes—being “good” or saying screw it. 

Round and round I went.

But for the last 6+ years, my weight has stayed pretty steady and today I’m talking about exactly why and how I’ve done it:

•  the simple mindset shift that completely changed my relationship with food
• why I pay attention to protein (without counting grams)
• the counterintuitive reason I started eating bigger meals
• the movement habit that quietly makes a huge difference

If you’ve been stuck in the yo yo diet cycle or are constantly going after those last 5-10 pounds, this episode will give you a whole new perspective on the scale. 

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Last week I talked about the NSS skill — making meals nourishing, satisfying, and satiating.

This week I’m sharing a current coaching client case study that shows just how quickly this ONE skill can start transforming how you’re eating.

A brand new client came in struggling with afternoon snacking, over eating junk food, and totally stuck in the “once I start I can’t stop” cycle. 

But when we looked at what she was eating earlier in the day we instantly realized the problem wasn’t where she thought it was.

In this episode we get into:

* the “healthy” lunch that wasn’t actually satisfying her
* why meals that only check the nutrition box always backfire
* the first experiment she tried and how it worked
* how one tweak changed the entire afternoon dynamic

A simple example of how one simple skills can get you instant results. 

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A woman on a call last week said to me:  “I’ve never heard anyone talk about food like this before.”

And that’s the problem. Most conversations about food are still stuck on:

Calories. Macros. Protein grams. Good vs. bad.

But what if the issue isn’t your willpower…

What if you’re just asking food to do the wrong job?

In this episode, I break down two foundational, proprietary skills that completely change how you think about eating:

• The NSS framework (nourishing, satisfying, satiating) — and why missing ONE of those derails everything
• The “jobs of foods” concept — and how that’s what’s actually behind “once I start, I can’t stop”

This isn’t about tracking harder or putting more rules in place. It’s about creating a way of eating that actually works for you.

If you’ve ever said:“I can’t have that in the house.”“I don’t know what works for me.” "Once I start, I can’t stop."

This super specific, actionable episode will change everything for you. 

Click here to see the NSS infographic on my website!

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Three months ago, I decided to start cooking once a week. 

Not because I decided I love cooking (I didn’t and still don’t).
Or because I suddenly felt inspired.
Or because I needed a new hobby.

I started because it felt aligned with how I wanted to be showing up for my family (aka, my values).

And what this little “once-a-week dinner” experiment has reinforced about behavior change is huge.

In this episode, I’m breaking down:

* Why most people fail at new habits (it’s not because they’re lacking willpower)
* The real reason “falling off the wagon” happens
* How to build a system that works even when you skip a week
* Why making it smaller than you think you should is the secret to success

This isn’t about how to meal prep or find the highest protein recipes. 

It’s about how to follow through on something you don’t always feel like doing… without every second of it. 

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Listen to more episodes of The Diet Diaries