The Diet Diaries

When you feel shitty about your body, getting dressed is probably the LAST thing you want to put effort into.

You grab whatever fits. You hide under something oversized. You save the clothes you actually love for a day when you’re “feeling skinny” or have somewhere important to go.

And without realizing it, you’re making yourself feel even worse.

In episode 295 of The Diet Diaries, I’m talking about why getting dressed is actually more important when you’re unhappy with your body—and why your clothes are one of the most powerful levers you have to change how you feel about yourself without changing your body.

I get into:

• The shitty body image → shitty clothes → shittier body image cycle
• Why the days nobody sees you might be the most important days to get dressed
• The difference between how you feel about your naked body and how you feel about your appearance
• Why losing weight doesn't guarantee you'll finally like how you look
• How to use my LFC method everytime you go shopping or get dressed.

You don't have to love your stomach, your thighs or what you see naked in the mirror to put on an outfit and think, damn, I look good.

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You're trying really hard not to pass your own food and body image issues on to your kids.

But what if some of the things you're doing because you think they're helpful are actually creating the exact problems you're trying to prevent?

Welcome to the first episode in a brand-new series for moms about how to talk to your kids about food and bodies without passing along all the shit you've spent years trying to undo yourself.

We're talking about everything from your 12-year-old wanting to wear a string bikini to your teenager announcing they want to lose 10 pounds, the sweets you keep (or don't keep) in the house, and what your son is learning from the way you talk about other women's bodies.

Whether your kid is 2 months, 2 years or 20, it is NOT too late to shift the conversation. 

I’m super excited about this series and as part of it would love to help you navigate your real life situations, so send them my way and I’ll work it through in an episode! 

Also, taking all name suggestions! 

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You can ask ChatGPT to create a perimenopause fat loss meal plan, calculate your daily protein target and build a fat burning workout routine.

But should you?

And how do you know when it's actually helping you versus sending you into another spiral of overthinking, overcommitting and starting over on Monday?  

In episode 293 of The Diet Diaries, I'm joined by health coach and AI expert Kate Solovieva for a conversation about what AI can (and can't) do when it comes to your health, nutrition and changing your behavior.

We get into:

* Why having access to more information isn't necessarily going to change how you eat
* A simple filter to figure out when it makes sense to use AI and when it doesn’t
* What human coaching provides that even the most personalized AI plan can't replicate
* The question to ask yourself when you're wondering whether you actually need more support

If you've ever asked ChatGPT ANYTHING related to your health, nutrition, exercise, stress or sleep, listen up, because this conversation will have you rethinking when, why and how to use AI so that it actually does what you want it to do. 

Kate Solovieva is a health coach with over ten years of experience, having worked with 1,000+ clients and having mentored 200+ coaches. Her academic background includes undergraduate and graduate psychology degrees, focusing on health and stress management, as well as post-graduate degrees in trauma and cognitive behavioral therapy. 

Connect with Kate

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When you’re trying to figure out why your cravings are through the roof and you never seem to feel full, you immediately jump to protein. Or that you ate too many carbs. Or that you must have a cortisol imbalance. 

What if it was WAY simpler than that? 

Because there’s one HUGE part of eating that almost no one talks about.

And once you start paying attention to it, you’re going to notice it everywhere.

In this episode, I’m talking about one of the most overlooked reasons food sometimes hits the spot—and sometimes leaves you blowing through a box of stale cookies an hour later.

It has nothing to do with calories, macros or whether a food is “healthy.”

But it can have a surprisingly big impact on satisfaction, cravings, food noise and even how easy or hard it feels to stop eating.

And the best part? You can start experimenting with what you learn at your very next meal.  

Listen up, friends. This is a fun one. 

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Is it just me, or is feeling hungry somehow become something we’re afraid of? 

I’ve heard this from SO many clients over the last year and now with GLP1s feeling like they are everywhere, I think this has become a THING. 

Friends, hunger has a PR problem. 

And I get it. What you do when you’re too hungry has historically made you feel pretty shitty, both mentally and physically. 

But hunger itself isn’t a problem. 

Hunger is a normal biological signal. 

It’s that a lot of us have lost the ability to deal with it without freaking out. 

In episode 291 of The Diet Diaries I’m talking about:

* Why hunger can feel scary 
* How GLP-1s are changing our relationship with hunger
* The difference between regulating hunger and suppressing it
* Why eating every 2–3 hours can make it harder to recognize actual hunger
* Two skills to help you easily and quickly deal with hunger

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You know that thing where you keep saying you’ll deal with it Monday?

Or next month. Or after the holidays. Or January 1st when you’ll magically become a completely different human?

Yeah. We’re talking about that.

In this episode, I’m joined by my friend and ADHD/executive function coach Debbie White to talk about why waiting for the “right time” keeps you doing the same shit over and over—and what actually helps you make changes that work in your real life.

We also talk about  the mini retreat Debbie and I are hosting this October, 2026 Course Correct, and exactly what we’ll be working on together and why you should join us!

We talk about:

* Why your brain loves a fresh start—but how that can actually keep you stuck
* Why copying someone else’s food, exercise or productivity plan usually backfires
* How your personal values can show you exactly why your current plan isn’t working for you
* How to stop trying to “get back on track” and figure out what to do next instead
* What we’re doing at the 2026 Course Correct mini retreat and what you’ll walk out with

If you’ve been telling yourself you’ll deal with your eating, your exercise, your career or whatever else isn’t working once life calms down, this episode (and this retreat!) is for you.

Here are all the details for the mini retreat, Sunday October 4, 3-5pm in Fanwood, NJ. 

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If you’re “good” all week and then find yourself standing in the pantry on Sunday eating stale cookies, random handfuls of snacks and whatever else you can find, listen up. 

Because the answer probably isn’t cleaning out the pantry or doing another detox. 

It might actually be the exact opposite.

In this episode, I’m breaking down a real scenario from one of my recent hot seat coaching sessions: a woman who eats very rigidly during the week and then, a couple times a month, feels completely out of control around food.

We get into:
* Why restriction and “fuck it” eating are so closely connected
* What your body is actually trying to tell you when you feel like you cannot stop eating
* Why enjoying your food isn't optional—and how constantly eating the “healthy” choice can eventually catch up with you
* Why going from rigid dieting straight into “just eat whatever you want” can feel absolutely terrifying
* The step by step approach I use with clients to make previously off-limits foods feel less scary

There’s a whole life between eating no cake and eating all the cake.

So if you’ve ever thought, I know this isn’t working but if I stop doing it  I’m going to completely lose control, this episode will show you why that fear makes so much sense and exactly what to start doing differently.

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Your body might be perfectly happy where it is.

Your brain? Not so much.

In this episode, I’m talking about what happens when you’re eating well, moving your body, sleeping, feeling full and satisfied...and the scale still won’t  move. 

Because sometimes there isn’t another “healthy habit” you need to fix. 

Sometimes losing those 5, 10 or 15 pounds is going to require a tradeoff—and nobody talks enough about what that tradeoff actually costs you.

We get into:
* The question to ask when you feel like you’re “doing everything right”
* Why your body and your brain can want two completely different things
* How to use my NSF framework (nutrition, satisfaction and fullness) to figure out whether there’s actually something to change with your food
* Why quality of life needs to be part of the weight loss conversation
* What to do on when your eating is actually in a really good place but you still don’t like your body

If you’ve ever thought, I’m doing all the things. Why the fuck am I not losing weight? this episode is for you.

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What happens when someone loses a noticeable amount of weight on a GLP-1…and doesn’t tell you they’re taking one?

Do they owe you that information? Absolutely not.

But is it really that simple? I don’t think it is.

Because when someone tells you they lost weight by eating more protein, walking more or cutting out sugar, you might walk away thinking: 

Fuck. I’m doing those things. Why isn’t it working for me? What am I doing wrong?

And suddenly you’re right back in the cycle of trying harder, restricting more and blaming yourself.In this episode, I’m getting into the VERY messy conversation around GLP-1s, weight loss, privacy, stigma and what happens when the whole story isn’t visible.

We’re talking about:

• Whether you should disclose that you’re taking a GLP-1
• Why there’s still so much shame and judgment around these medications
• The unintended impact of letting people believe weight loss came from “just eating better and exercising”

I don’t have a neat answer for this one. And that’s kind of the point.

Two things can be true: Nobody owes anyone their private medical information. AND the way we talk—or don’t talk—about GLP-1s has consequences.

This one is about getting curious, sitting in the discomfort and having a conversation we desperately need to be having.

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I finished recording this episode with body liberation psychotherapist Paula D. Atkinson and immediately knew:This is one of my favorite conversations I've ever had on the podcast.

Not because we agreed on everything (although we agreed on a lot), but because Paula made me think in entirely new ways.

About body image.
About dieting.
About permission.
About rage.
About why so many of us have spent decades believing our bodies are the problem.

This conversation challenged me, validated me, made me laugh, and honestly blew my mind more than once.

If you've ever wondered why you think the way you do about food or your body, this episode is going to give you the answers.

We cover:

• why diet culture functions more like a cult than a wellness practice
• the connection between women's rights and beauty ideals
• The role and impact of GLP-1s
• The mindset shift that is non negotiable
• Why the goal isn't fixing your body...it's questioning the beliefs that convinced you it needed fixing in the first place.

Paula D. Atkinson is a queer, woo-woo desert witch and a liberation-focused psychotherapist. She has been working for over 15 years with those who suffer from disordered eating, food obsession, exercise addiction, and body hatred. Paula created and taught a course on the history of fat phobia and our culture's thin worship as a professor of Weight & Society at George Washington University.  She trains professionals, clinics, and organizations in doing less harm in a thin-obsessed world. She has been interviewed for various articles, podcasts and broadcasts, including on NPR, and co-hosts a podcast that explores how psychotherapy conspires with the many systems that cause mental suffering. She is a second-generation yoga teacher, a psychic witch, an artist, and an aspiring DJ! Paula grew up in the Bay Area, lived in DC and NYC for over 20 years, and recently relocated to Palm Springs CA where she is grateful every day for the dry heat, big sky and the desert vibrations.

Insta: @pauladatkinson

Website: https://www.pauladatkinson.com/

FB: https://www.facebook.com/pauladatkinson/

TikTok: @pauladatkinson5

YouTube: https://www.youtube.com/@WINWWY

Episode of Surrounded: https://youtu.be/M7K87rGoGps?si=KPjMLmxc4KPfp0nJ

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