The Diet Diaries

We’re back with episode 205.  This week, I’m diving into a holiday classic… no, not pumpkin pie—food pushing. You know the moment: you’re at the table, already feeling full, and someone insists, “You HAVE to try this! I made it just for you!” 

You have no interest in whatever they’re offering but you also feel guilty and don’t want to be rude. So…what do you do? The answers are in this episode:

• Why food pushing happens and why it feels so hard to say no.
• How to set boundaries that work for you—without completely offending your Aunt Linda and her famous pie.
• Scripts and strategies for real-life scenarios, like taking a “middle-ground” approach 
• How to prioritize your own comfort while navigating others’ feelings (yes, it’s possible!)

The last thing you need is to feel guilty for not eating someone’s casserole OR feel like crap because you forced yourself to eat another slice of pie you didn’t really want.  Listen in and learn some skills to make this your most guilt free holiday yet. 

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In this episode, I’m talking about one of my favorite concepts: the often overlooked value of small, consistent actions—and how this connects back to your struggle with the all or nothing mindset around food. 

We’ll dive into why consistently doing the smallest possible thing can have a much bigger impact than trying to do the giant changes with quick, dramatic results.  

Here’s a sneak peek at what’s inside this episode:

• My favorite analogy to show why even a 0.01% effort counts—and why doing nothing just keeps you stuck.
• How to swap the “Why bother?” mindset for “What’s one small thing I can do right now?”
• Real-life examples to help you make small, manageable changes around food, movement, and even self-talk.
• Why trying to change everything at once usually backfires—and how to pick one simple thing to focus on.

If you’re tired of feeling like you have to do it all to see results, this episode is for you. Let’s break down those big, overwhelming goals and find small, doable steps that actually add up.

And it’s not too late to join Photo Freedom! My holiday gift to you: stop obsessing over how you look in photos and letting a “bad” picture send you into an emotional spiral. Click here.

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How often do you find yourself caught in the all-too-familiar cycle with dessert? You crave it, you enjoy it… and then, almost immediately, you’re left feeling overstuffed and guilty. Sound familiar? In this episode, I’m talking about a small yet powerful shift that could completely change your experience with dessert, empowering you to enjoy sweets without the uncomfortable aftermath.

Here’s what I’ll be covering:

• The surprising reason why dessert can feel so hard to control (hint: it’s not about willpower!)
• A simple strategy to help you enjoy dessert without feeling overstuffed or regretful
• Practical ways to navigate holiday sweets while still feeling good in your body

And if you’re feeling stressed about holiday photos, join Photo Freedom. It’s my holiday gift to you: five days, five practical lessons to help you feel less stressed about how you look in photos. .

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In Episode 202 of The Diet Diaries, I’m offering a new take on an old cliche: less is more. How do we take that concept and make it relevant to behavior change?  We’re so used to that “all-or-nothing” mindset, especially around food and exercise, but I’m sharing why that approach just never works. Instead, I’ll talk about the power of focusing on one small thing at a time to create real, lasting change—without burnout.

Here’s a little preview of what we’ll cover:

• How the all-or-nothing approach usually backfires (and what to do instead)
• How to choose just one thing to focus on—and actually stick with it
• The surprising math of consistency and how small actions add up over time

If you’re ready to break the cycle of doing too much too fast and find a sustainable way forward, this episode will give you the insights to start making real progress.

I also share all the info for my new holiday freebie, Photo Freedom! A 5 day mini course to help you feel more confident taking and sharing photos this holiday season (and beyond). Sign up here.

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In this episode of The Diet Diaries, I’m thrilled to have Conni Jespersen, an educational stylist and founder of Art in the Find, joining me. I have learned so much from Conni over the last 6 months and I am so grateful to have her on the podcast! We are getting into the real impact that getting dressed has on how we feel in our bodies — and it’s about so much more than just clothes.

A sample of what you’ll hear:

• Why getting dressed can shift your mood and boost your confidence, especially when nobody is watching
• The emotional baggage hiding in our closets — and how to stop the cycle of mindless shopping.
• How to actually shop your own closet and breathe new life into pieces you already own.
• Why “flattering” clothes aren’t the answer, and what you should focus on instead to feel great.
• Simple steps to create a wardrobe that works for your real life and makes you feel like the best version of you.

If you’ve ever stood in front of your closet feeling lost or frustrated, this episode is packed with the mindset shifts and practical tips you need to start loving what you wear — and how you feel in it.

Connect with Conni

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Welcome to the 200th episode of The Diet Diaries! 🎉 

In this episode, I’m reflecting on how we got here—why I started the podcast, how it’s evolved, and why I’ve stuck with it for four years. 

(Spoiler: it’s not about the numbers. It’s about showing up and making sure you never feel alone in your journey with food, body image, and all the tough stuff that comes with it).

I’m also diving into what consistency looks like over the course of 4 years, how I come up with content when inspiration runs dry, and why even the tiniest steps forward are always better than doing nothing. I also share what keeps me motivated to show up every week, even when it’s hard.

Most importantly, thank you for being here—whether it’s your 200th episode or your first. Here’s to the next 200!

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Here we are again, back at Halloween. The time of year when everyone starts to panic about feeling out of control around food and gaining weight. First Halloween candy then rolling right into the holidays. 

So today I’m sharing some simple ways  to enjoy the candy without feeling guilty and how to shift the narrative from “I have no self-control” to “I just need to practice these skills.” 

• Why Halloween candy hits different than regular candy—and why that’s okay
• The difference between guilt and shame when it comes to food.
• Simple, practical tips to enjoy your favorite treats without feeling like you need to “earn” them.
• How to handle having candy in the house without going into a “fuck it” spiral.
• A mindset shift you can use when those negative thoughts start creeping in.

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I’m kind of surprised I haven’t talked about this yet — but here we are, diving into food noise. If you’ve ever been consumed with thoughts about food, what you’re eating, when you’re eating, or even trying not to eat, this episode is for you. 

With the rise of GLP-1 meds, this term is everywhere right now, but there’s so much more to it than what you can get from a split second IG story.

Here’s what I cover:

• Food noise 101: What is it really, and why is everyone talking about it now?
• My personal struggle: How food noise consumed me and why it doesn’t anymore
• Food noise isn’t bad: It's not something to “fix.” We live in a world where food is everywhere — it's normal to think about it. But when it gets loud? That’s where the work comes in.
• You don’t need more willpower: Why white-knuckling it around food never works (and actually makes things worse).
• Skills > diets: The real tools that help you turn the volume down on food noise — and no, it’s not cutting out carbs or sugar.
• GLP-1 meds and food noise: How they can help, but why they aren’t a magic fix, and the work you still need to do even if you’re on them.
• Stop the restriction cycle: How telling yourself “no” is actually making the food noise louder.

If you’re sick of food taking up all this mental space, this episode will give you the tools to finally quiet that noise. got this — and I’m right here with you.

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In this week’s episode, I sit down with my friend and colleague Emma Jack, a physiotherapist, coach, and endometriosis warrior. Emma has spent 25 years navigating life with undiagnosed endometriosis, and she’s here to share her incredibly personal journey in hopes that even one person who is struggling with this disease (or any undiagnosed condition) feels seen and supported.

From the struggles with misdiagnosis to the relief she found through excision surgery, we dive deep into how this chronic illness affected every part of her life—from her body image to her relationship with food.

Emma’s story is about resilience and self-advocacy, and it’s filled with lessons that will connect with you—whether you’re dealing with chronic pain, frustrated with medical care, or struggling to trust your body again.

Here’s a sneak peek at what we discuss:

• How years of undiagnosed illness can impact your confidence, body image, and relationship with food
• Emma’s journey from gaslighting herself to finding answers—and how she reconnected with her body
• The unexpected ways her surgery has given her back her freedom (and her jeans!)
• Why it’s crucial to trust your own body and advocate for your health, even when doctors don’t have all the answers

I’m so excited to share this conversation with you. There is no greater feeling than being connected to someone who has been through what you’ve been through—and that’s what this episode is all about. 



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Emma is a certified sport and orthopaedic physiotherapist and owns her own private practice, Press Play Physiotherapy and Pilates in London, Ontario and she's travelled the world as a lead therapist with the Canadian Women’s Hockey Team.

While these accomplishments bring a sense of pride, Emma also acknowledges that they also contributed to feelings of intense anxiety, chronic stress, numerous health issues, and deep burnout. 

Emma has since transformed her clinical practice and life in recent years to ensure that her achievements no longer define her. She now dedicates much of her time to working as a certified coach, helping other women in healthcare show up fully for their lives and careers in a way that feels authentic, sustainable, and, most importantly, fun!

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This week, we're diving into a topic that can feel confusing and stressful—reading nutrition labels. If you've ever felt overwhelmed by the numbers or used them to reinforce restrictive eating habits, this episode is for you. 

We're stripping away the emotional baggage and getting down to the basics: how to use labels as a tool for understanding what's in your food, without judgment.

I break down why labels matter, especially when it comes to things like portion size, protein, and calories. 

But more importantly, I explain how to look at this info from an objective place, focusing on what your body needs rather than what you think you should restrict. 

Whether you're trying to make sure you're getting enough protein or simply want to understand how foods affect your energy and fullness, this episode is full of practical tips.

• How to read nutrition labels without falling into the trap of labeling foods as “good” or “bad.”
• The importance of portion awareness and why it matters for protein, calories, and fiber.
• What calorie-dense actually means and how to use these foods in a way that feels good for your body.
• The difference between an “efficient protein source” and a food that just has a little protein.
• Why weighing certain foods, like peanut butter or pasta, can be a game changer.
• How to shift your mindset from restriction to abundance using objective information.

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