The Diet Diaries

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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“Once I start, I can’t stop.”

You know the drill: 

You’ve tried not keeping these foods in the house.You’ve tried willpower.You’ve tried “just one.”You’ve tried swearing them off forever.

But every time that food shows up … you lose control.

In this episode, I’m walking you through the exact process I use with my clients to break the cycle. Not with more restriction. Not with “just eat intuitively and hope for the best.” And not with a free-for-all.

With structure. With skill. With actual behavior change.

I’m talking about:

* Why avoidance keeps you stuck (even if it feels like control)
* What hyper-palatable foods are actually doing to your brain
* The graded exposure method that turns down food noise
* The five-step structure that changes everything

If you’ve ever felt like certain foods are a life sentence, this one’s for you.

Save it. Share it. And listen with a notebook nearby.

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This week I’m talking about something that’s been sitting heavy with me: the insidious pressure for women to fix their faces as they age — and what happens when you don’t.

I’m not talking about  skincare and makeup. 

I’m talking about injections, lasers, facelifts, and the growing reality that it’s getting harder and harder to see women in their 40s, 50s, and beyond who haven’t invasively altered their faces — especially online.

I talk about:

* Why this feels eerily similar to growing up with zero body-size diversity
* How comparison gets warped when you’re looking at untouched faces vs. touched faces
* The isolation that can creep in when you’re choosing not to participate (or can’t)
* And why visibility actually matters more than we want to admit

This isn’t about judgment.

It’s about naming the pressure, the privilege, and the very real mental toll of where we are — and making space for women who are opting out, quietly wondering if they’re the only ones.

If you’ve ever looked in the mirror and thought, Is something wrong with me for not fixing this? This episode is for you.

Check out Mrs. Derm on IG if you're curious.

Here's the photo of Christy Turlington. 

Here's the episode about Martha Stewart.

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Lately, I’ve been noticing how easy it is to outsource our opinions.

About clothes.Food.Workouts.Supplements.Even our bodies.

In this episode, I’m talking about the copycat culture we’re all swimming in right now. The constant links, recommendations, and “everyone loves this” energy. And the insidious way it teaches us to stop trusting ourselves.

I’m sharing the one question I keep coming back to when I feel that pull to buy it, try it, or do it just because someone else swears by it: How is this actually working for me?

I'm talking about:

• Why copying someone else’s strategy is a fast track to self-doubt
• What’s really happening when something “works for everyone else” but not for you
• How to stop blaming yourself when a product, plan, or trend doesn’t work for you

If you’ve ever bought the thing, tried the plan, or followed the advice and thought, why isn’t this working for me? — this one will hit home.

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This week’s episode is basically a Diet Diaries talk show—two women in their mid-late 40s talking about the things you think but are afraid to say out loud.

Tammy Spiewak is back (somatic experiencing practitioner, yoga teacher, life coach… also my actual friend), and we dive straight into two big topics that sound unrelated but are absolutely the same conversation:

1. The insanely underestimated work of feeding your family. Not meal planning in a cute Pinterest way. The actual mental load. The “what are we eating, when am I making it, what do I need from the store, do I have time, will anyone even eat it” loop that runs in the background of your brain. 

2. The way injections and “beauty maintenance” have become weirdly casual, like it’s the same thing as ordering a matcha. And what that normalization is doing to women who already feel like their bodies are a constant project. We talk about the pressure to “keep up,” the lie that fixing the outside fixes the inside, and why the discomfort you’re trying to avoid just pops up somewhere else.

This is really an episode about ease. About “good enough.” About how exhausting it is to feel like you’re supposed to have it all figured out while you’re literally just trying to live your life in a body that is allowed to change.

If you’ve ever had the thought, “what are people going to think?” about what’s in your shopping cart, what your stomach looks like, whether your face is aging “too much,” or whether you look like you take care of yourself the right way…this one will hit home. Hard. 

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I had a realization at the end of last year that will sound kind of obvious… but it honestly wasn’t.

Here it is:  I love shopping. I love the hunt, the tracking, the package arriving.

And I also hate what happens after… when my closet feels more stressful, getting dressed feels harder, and I’m like, why did I do this again?

In this episode, I’m connecting shopping to food in a way that’s going to make a lot of things click for you. Because it’s not really about the jeans, the sweater, the late-night snack, or the “I’ll just start over Monday” plan.

It’s about the skill of being able to sit in discomfort without trying to fix the feeling immediately.

If you’ve ever bought something (or eaten something) hoping it would make you feel better… and then felt worse after?

Listen to this one.

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Protein has entered the backlash era.

Suddenly now everyone is hating on protein because it is EVERYWHERE.

Candy, chips, ice cream, water, even Starbucks.

It’s like if every single food doesn’t have protein in it, you’re doing it wrong. 

Not to mention, somehow we’re all supposed to know exactly how many grams we “need” every single day.

In this episode, I’m slowing the whole conversation way down. I’m sharing how my perspective has shifted over the last few years. And a simple way for you to start rethinking it too. 

I’m not telling you to stop caring about protein!  But I am telling you how to stop letting it run your life and make you feel like a failure. 

I’m talking about:

• Why chasing a protein goal is stressing you out more than helping you
• The difference between eating more protein and understanding how protein actually works for you
• A skill-based way to figure out how much you truly need — without tracking, copying, or forcing cottage cheese into everything

If you’re exhausted by protein math, TikTok advice, and feeling like you’re somehow still doing it wrong and never getting enough, this episode will feel like a breath of fresh air.

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This is the last Diet Diaries episode of 2025 — and instead of a big “new year, new you” pep talk, I’m going in a very different direction. Which will likely come as no surprise.

In this episode, I’m talking about:

• Why I recently unfollowed a coach I liked — and how much mental space it freed up
• The quiet damage of following too many experts (on food, fitness, business… everything)
• My honest take on resolutions, words of the year, and all the new year pressure

If you’re feeling overwhelmed, second-guessing everything, or wondering why all the “good advice” is making things harder instead of easier… this one’s for you.

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If you’re feeling the mental tug-of-war over peppermint mochas, office cookies, grocery-store “limited edition” everything, or the once-a-year foods that only show up for one amazing (and stressful) moment…you’re not broken. You’re not failing. You’re human.

In this episode, I’m digging into:

• Why food noise naturally spikes from Halloween through New Year’s (you’re not imagining it)
• How scarcity + urgency hijack your decision-making — and how to get your power back
• The “Jobs of Foods” skill and why remembering what a seasonal treat is actually for changes everything
• How to enjoy the foods you love without crossing that line into feeling sick or out of control
• A simple way to check in mid-bite so you can enjoy the moment instead of bulldozing through it

This isn’t about pretending holiday food is “no big deal.” It is a big deal — emotionally, culturally, and yes, biologically. But once you understand what’s actually happening, you can make choices that feel intentional instead of panicky.

If you want help applying these skills to your real life this season (because this work is so much easier with support), I’m here for you.

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Listen to more episodes of The Diet Diaries