For the first time ever I’ve done a sequel to a previous week’s episode!

So if you haven’t listened to episode 132 yet, go back and do that first—so you can get the most out of this 2 part series.

Last week was all about the instant gratification trap—why you get stuck in it, why it’s keeping you from making the changes you want to make around fat loss, improving body image issues and exercise and how to stop it from happening.

Today I’m talking about 3 specific skills you can use in the moment to resist getting pulled in by the shiny, comforting, relieving allure of instant gratification. Because let’s keep it real—it’s not easy to resist and it will always be easier to just give in. There’s a lot of discomfort that comes up when you try to avoid instant gratification—and that’s what we’re getting into in episode 133.

I’m talking through specific skills that will help you learn how to tolerate that discomfort so you can make choices that line up with your values and goals—because that’s the only way you’ll make the changes you want to make and have them stick, for life.

The three skills I’m sharing are tangible, accessible anytime, anyplace and will totally change the way you think about motivation and will power.

Add your name to the early interest list for the Fall Mini Retreat here!

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On episode 132 of The Diet Diaries I’m talking about instant gratification. Why we need it so badly, why it never gives us what we actually want and what we actually need to do instead.

This episode is inspired by a recent client conversation and how my client articulated the experience of shifting around her schedule so she could create time to prep lunch to bring to work and not be so crazed in the mornings.

She said “it sucks now but it sucks more tomorrow. So let it suck now so that it doesn’t suck later.”

If that doesn’t capture how to avoid instant gratification, I don’t know what does.

So I’m breaking down what this really means and why it’s so important for making changes to your eating habits, coping with body image issues and finally going through recovery from binge eating.

Here’s what I’m talking about in episode 132:

* What it means to front load discomfort
* Why we are constantly seeking instant gratification
* How to avoid instant gratification
* Why urgency is keeping you from meeting your goals
* Why all of this matters for your negative body image and binge eating recovery

Add your name to the Fall Mini Retreat early interest list here to get all of the details as soon as they’re ready (and a fun bonus!)

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Today’s episode of The Diet Diaries is one of those where I got an idea and had to immediately record because it was the only thing I could think about.

And what I’m talking about today is the “do what I do and you’ll look like me” story that dominates social media and is one of the major sources of your unhappiness with your own body and why you are stuck in the endless diet cycle.

This episode is about letting you know that you are not alone in your frustration and anger and self blame.

Because I walk over 10k steps a day.

I go to Pilates once a week.

I strength train twice a week. 

Go to dance class once a week.

Eat at least 120 G protein each day.

Have sweets/dessert everyday.

Eat veggies with almost every lunch and dinner.

Pay attention to portions to match my body’s needs.

Sleep 8 hours a night.

Haven’t binged in years.

And I am a size 12 with a belly that rolls and folds and bulges. But everything on social media tells you if you’re doing all of these things you should be smaller and leaner.  Which then automatically makes you think there is something wrong with you.

But there isn't. Because that is not how the human body works.

Another woman could do all of the same things I do and be a size 4 with a six pack. Another could be a size 16 and carry their weight in their thighs. And that is 100% normal and ok.

Because we can’t control outcomes. That’s why we have to do these actions bc of how they make us feel and how we want to show up in the world.

So today I’m talking about why this message is so problematic and how you can protect yourself from it.

Add your name to the Fall Mini Retreat interest list here.

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It’s Memorial Day and that means it’s the unofficial start of summer.

So by now if you haven’t heard that you can “still be bikini body ready by July 4” you’re probably living under a rock. 

Today’s episode of The Diet Diaries is reframing the “get ready for summer” messaging we hear every year.

Because we do need to get ready for summer—just not by dieting, doing “shred” programs or buying 10 cover ups that we plan to not take off all summer.

We need to have skills in place to deal with all of the negative body image thoughts that come up, to feel more confident doing the activities we love and to find our self worth from something other than what our body looks like.

I talk through 5 specific skills you can start practicing now so that you don’t feel like you have to miss out on your own life because of your cellulite, the way your thighs jiggle or how your belly rolls.

• Focus on the experience
• Normalize what bodies do
• Speak kindly to yourself
• Accept that its ok not to love how you look, to feel self conscious and know that EVERY other woman is feeling the same thing
• Stop using your body to commiserate 

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On episode 129 of The Diet Diaries I’m talking about one of the most commonly asked questions/topics from clients, friends and even strangers.

How do I not pass along my issues with food to my kids? 

I LOVED recording this episode and will likely do another one in the future because there’s a lot to unpack here. 

I share some really simple skills you can introduce to even the youngest of kids (ages 2-3) that can establish a healthy, easeful relationship with food. 

The truth is that every mom is doing their best with the experience and resources they have—our intention is always to help and support our kids. And alongside that, the reality is that we all have an opportunity to become more aware of how we’re talking about and interacting with food both on our own and with our kids. 

Very often we don’t know what we don’t know. This point of this episode is to change that—because when we know better, we can do better. 


Here’s what I’m talking about today:

• Why eating healthy food isn’t actually the goal
• How to incorporate sweets and desserts
• Why scarcity around certain foods is making things harder for you
• How to educate your kids around nutrition without assigning moral value to food
• Noticing how you talk about bodies—your own and other people’s

Click here to sign up for Nourishing Notes: Summer Edition.
Watch The Diet Diaries on YouTube
Watch Dr. Becky's food battles workshop

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It’s finally here! Episode 128 of The Diet Diaries is all about my experience seeing a functional medicine practitioner. Why I went, what it was like, what I learned and what’s next. 

I want to be very clear that this episode is NOT medical advice. Please consult your own physician about your specific needs. 

Most doctors see us as a bunch of individual parts rather than the complex interconnected ecosystem that we are and it leaves a massive gap in our healthcare. I hope this episode inspires you to get curious about your own health and helps you feel more comfortable in asking questions and getting the information you need to make the best decisions for your body. 

This episode is packed with information. I get very personal, as always, and share some really interesting insights and choices I needed to make along the way. 

Here’s what I dive into today:

• The three main concerns I had going in around PCOS, hypothyroid and GI issues
• The foundation of making changes to your wellbeing 
• How I advocated for myself around my relationship with food and negative body image
• The approach taken my nurse practitioner to decide a course of treatment
• Each specific test I had and why
• Exactly how working with a functional medicine practitioner differs from a traditional doctor
• How long the process takes and what results look like

Here is a link to the functional medicine practice I'm working with.

Here's the link to join us for Nourishing Notes: Summer Edition (it's free!)

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On episode 127 of The Diet Diaries I’m diving into the controversial topic of before and after photos and the invisible transformation of improving body confidence and negative body image.

We live in a world of before and after photos—as if that photo tells you every thing about what’s going on with that person. But I have countless photos of myself where I look happy and in a smaller body but was obsessed with food and dieting. So is that really the result we’re after? 

As a body image coach, I'm here to help you learn skills that change the way you see yourself and the meaning you assign to what your body looks like. Here's what I'm sharing in today's episode:

• Why we can’t rely on before and after photos for the full story
• What progress looks like around body confidence and negative body image
• The before and after of body image work
• The number one skill you need to practice to improve your negative body image
• The difference between settling and accepting
• My own body image story and invisible transformation 

The Spring Mini Retreat is Saturday May 20, 10am-4:30 pm at my home in Westfield NJ. One day dedicated just to you, to pay attention to yourself the way you pay attention to everyone else in your life. $150 includes 2 workshops, yoga, catered lunch, goodie bag and keepsake. 

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On episode 126 of The Diet Diaries I’m sharing a recent experience I went through where the all or nothing thinking trap caught me by surprise. 

As you all know I’ve been planning a weekend retreat in May for the last 5 months—and made a decision last week to pivot and change it to a one day retreat at my home in NJ. This change is a direct result of my ability to catch my all or nothing thinking in its tracks, notice the stories I was telling myself and take action in alignment with my values.

I’m sharing some more backstory as to what was happening in my inner world around the retreat to help you see how I was able to shift my thinking. And I talk through the skills you need to help you make sustainable changes around negative body image and binge eating recovery.

• How to use your values to help you make decisions
• How and why we get stuck in the all or nothing thought pattern
• Why it feels comfortable even though we know its ultimately not helpful
• How to notice your own all or nothing thinking
• A helpful visual tool to identify actions in between the extremes

The Spring Mini Retreat is Saturday May 20, 10am-4:30 pm at my home in Westfield NJ. One day dedicated just to you, to pay attention to yourself the way you pay attention to everyone else in your life. $150 includes 2 workshops, yoga, catered lunch, goodie bag and keepsake. 

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On episode 125 of the The Diet Diaries I'm talking about a recent experience I had in a yoga class and why movement is one of the most powerful, transformative tools when it comes to improving your relationship with food. 

My newer listeners may not know that I taught yoga and movement for nearly 9 years before transitioning into coaching. So the power of movement is very close to my heart both personally and professionally. 

In today’s episode I introduce the concept of our thinking mind and our observing mind and how these 2 minds work together or against each other to shape our responses and reactions to our thoughts. 

Here's what you'll hear in episode 125:

• The difference between the observing mind and the thinking mind
• The type of exercise I do and why I do it
• The role of the observing mind in movement
• What it. means to get out of your head and into your body
• How being in your body connects to what, why and how you eat
• What we're really good at feeling and what we need to get better at feeling
• How movement becomes a tool to cope with negative body image, negative self talk and disordered eating behavior
• Why movement is not just about exercise
• How to think about exercise outside of calories burned/weight loss

May 1 is the last day to sign up for the Spring Weekend Retreat May 19-21 in Hunter, NY. You will go home well rested, well fed, well moved and with a crystal clear personal action plan to start making the changes you want to make but haven't been able to around food, exercise, self care and body image.

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This is the protein episode. Why you need it, how much you need and how to get it. 

Protein is the foundation of a nourishing, satisfying, satiating diet and is essential if you are working on fat loss. If you’ve ever wondered about your protein goal for weight loss, you’ll get the answer here.

In today’s episode I’m covering all of the specifics you need to know without getting over complex or too science-y.

Here’s what I’m talking about:

• Why protein matters in terms of muscle gain and loss and complex cellular processes that you take for granted cellular functioning your body, 
• Why women need to be even more focused on protein 
• Why and how protein plays a significant role in fat loss
• Why protein is the most satiating of the 3 macros
• A realistic protein goal for weight loss
• How much protein you need per day
• How to make slow, sustainable changes to your protein intake
• Some key differences between plant and animal protein and how to choose what works best for you
• How protein impacts cravings
• Why the RDA guidelines on food labels aren’t enough

Protein is a game changer if you have struggled to lose weight and keep it off, if you are constantly snacking late at night and between meals and/or if you deal with intense cravings. 

Eating more protein can often feel scary and overwhelming for people and my goal with this episode is to address those concerns and offer simple, usable tips to make changes that will last.

(Note: In this episode I reference edamame as not having all the essential amino acids. That is incorrect--edamame happens to be one of the few plant based proteins that DOES have all 9 essential amino acids).  This article gives a helpful list of nearly complete plant based proteins.


At the Spring Weekend Retreat we will be talking all about how to add more protein to your diet so you can stop white knuckling through cravings. May 19-21 in Hunter, NY, $675 all inclusive.  Click here for all the details. 

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Listen to more episodes of The Diet Diaries