The Healthy Diary

If you're constantly feeling stressed, waking up tired (even after a full night of sleep), and the scale just won't budge no matter how “healthy” you're eating or how often you're moving your body… this episode is a must-listen.Today, I'm walking you through my personal, non-negotiable morning routine that helps lower cortisol, balance hormones, and support fat loss… without spending two hours at the gym or doing anything drastic. This routine takes me around 8 minutes and has been a game-changer for both me and my clients.Here's what we cover in this episode: ✨ What cortisol is and why high levels make fat loss so hard✨ How a simple morning routine can support your metabolism and hormones✨ The exact 3 steps I follow every single morning (and teach my clients too!)✨ Why I ditched the 5AM workouts and what I do instead✨ Gentle ways to support your body in just a few minutes a dayThis is a practical episode that'll help you create more calm in your mornings, boost your energy, and finally start seeing the fat loss results you've been craving… without going to extremes.Whether you're a business owner, a working mum, or just navigating the chaos of life, you can support your body in a simple, effective way that fits your busy lifestyle.Let's dive in

In today's episode, I'm diving into something a little different… my honest opinion on intermittent fasting.Now before we get into it, let me be clear: if you're currently doing intermittent fasting and it's working for you, amazing! This episode isn't about telling you what to stop doing. It's here to give you clarity and a perspective that isn't always talked about… especially if you're a busy high-achieving woman over 35 juggling all the things.I get questions daily like “Angela, what do you think of XYZ diet?”... and intermittent fasting is a big one. So I decided to break it all down right here on the podcast.You'll learn:✨ Why intermittent fasting may not be the best fit for you… especially if your days are jam-packed and you're already under a lot of stress.✨ How eating by the clock instead of tuning into your body's hunger cues can disconnect you from your body and lead to binge eating.✨ The hormonal impact of fasting on women over 35 (yes, it can backfire).✨ Why skipping breakfast may feel “good” at first but often leads to overeating and cravings at night.✨ The truth about calorie deficits and why fasting doesn't magically guarantee weight loss.I'm also sharing my personal experience with intermittent fasting… what it did to me, why I walked away from it, and the long-term damage it can do if it's not the right fit for your body and lifestyle.Because here's the thing: sustainable weight loss isn't about rules, restrictions, or rigid windows of time. It's about tuning into your body, nourishing it well, and creating habits that last.If you've ever skipped meals and found yourself raiding the fridge late at night… this episode is for you.You'll walk away with clarity and a deeper understanding of how to support your body without adding more stress, more rules, or more restriction to your already full plate.Links & Resources:Apply for coaching: HEREFollow Angela on Instagram: HERE

Let's be real… eating out is part of life. Whether it's for business, celebrations, or a break from cooking, restaurants are part of our routine. But if you're trying to lose weight without dieting, tracking, or spending hours in the kitchen, dining out can feel like a major obstacle.I used to think I had to avoid restaurants altogether to make progress. But that's just not realistic – and thankfully, it's also not true. You can enjoy meals out and still stay on track… if you know what mistakes to avoid.In this episode, I'm breaking down 5 common mistakes you might be making when eating out that are secretly sabotaging your results – and what to do instead.Here's what I cover:✨ The “just this once” trap – and how it adds up over time ✨ Why trying to “be good” all day can totally backfire ✨ How skipping meals before going out actually slows down your fat loss ✨ The sneaky way drinks and sides can derail your progress (without you noticing) ✨ What to do instead so you can walk away from any meal feeling satisfied, not guiltyIf you've ever said, “I was doing so well until the weekend,” or “I just can't seem to stay on track when I eat out,” this episode is for you.I'll share my simple go-to strategies that I personally use (and teach my clients) to eat out confidently, feel in control, and still lose weight – no restriction required.

Today, we're diving into a topic that might surprise you… some of the so-called “healthy” foods you're eating could actually be holding you back from your weight loss goals. If you feel like you're doing everything right but still not seeing results, this episode is for you!What You'll Learn in This Episode:✅ The 6 “healthy” foods that might be preventing fat loss ✅ How food marketing tricks you into thinking certain products are better than they really are ✅ What to eat instead to stay on track with your goalsI know firsthand how frustrating it can be to put in the effort and not see results. That's why I'm here to give you the clarity and guidance you need to make simple, effective changes without dieting or obsessing over every bite.Resources & Links:Apply for coaching: HEREFollow Angela on Instagram: HEREIf you loved this episode, please leave a review and share it with a friend! Your support helps more women break free from restrictive dieting and finally achieve sustainable weight loss.

If you've been eating healthy but still struggling to lose weight, today's episode is a must-listen.I hear from so many women who say: "Angela, I eat home-cooked meals, I don't eat much junk food, I barely drink alcohol… but the scale isn't moving!"If that sounds like you, I want you to know you're not alone. And the reason you're stuck has nothing to do with what you're eating… but how much you're eating.In this episode, I'm diving into the biggest portion control mistake that's keeping you stuck and why healthy eating and healthy eating for fat loss are two very different things.What You'll Learn in Today's Episode:✅ Why portion control is crucial for weight loss (without calorie counting!)✅ The common mistake most women make when serving their meals✅ How even healthy meals can be calorie-dense and stall your progress✅ Simple strategies to portion your meals correctly for sustainable weight loss✅ Why you don't need to cut out your favorite foods… you just need the right approachI also share my personal experience (spoiler alert: I used to make this mistake too!) and a few real-life client stories that prove how small changes in portioning can lead to huge results.If you've been feeling frustrated despite “doing everything right,” this episode will give you the aha moment you need to start seeing progress again—without measuring, tracking, or restricting.Resources & Links:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HERE

In this episode, I'm cutting straight to the chase and sharing exactly what I would do if I had to start my weight loss journey all over again knowing what I know now.After struggling with my weight for 18 years, trying every diet under the sun, and finally figuring out what works, I've developed a simple, no-BS approach to losing weight and keeping it off effortlessly. If you're tired of yo-yo dieting and want a realistic, sustainable way to reach your goals, this episode is for you!Here's what you'll learn in today's episode:✔️ The exact high-level strategies I'd use to see real progress in 12 weeks ✔️ Why losing 12kgs in 12 weeks is possible but only under the right circumstances ✔️ How structuring your meals properly helps balance blood sugar and reduce cravings ✔️ The real reason you're struggling to lose weight (hint: it's not about willpower!) ✔️ Why sleep, stress management, and mindset are non-negotiable for weight loss ✔️ The importance of understanding energy balance without obsessing over caloriesIf you've ever felt stuck, overwhelmed, or like you're doing all the “right” things but still not seeing results, this episode will give you clarity on what truly matters for long-term success.

If you feel like your metabolism has slowed down, you're stuck at the same weight no matter what you do, or you're constantly feeling low on energy, this episode is for you.Your metabolism isn't broken, and it's not just about genetics. In today's episode, I'm sharing exactly what foods you need to eat daily to support your metabolic health, burn fat more efficiently, and boost your energy… all in just 30 days!What You'll Learn in This Episode:✔️ What actually is metabolism? Understanding how your body converts food into energy and why it's not just about how much you move. ✔️ 5 habits that are slowing your metabolism down, and how to fix them! ✔️ The must-eat foods to fire up your metabolism (hint: protein is a non-negotiable!). ✔️ Why healthy fats don't make you fat and how to include them in your diet the right way. ✔️ The power of fiber and complex carbs - why they're essential for steady energy and fat loss. ✔️ One surprising food that naturally boosts fat burning!If you're ready to transform your metabolism and feel energised, strong, and healthy, this episode is packed with practical, actionable tips to help you get there.Let's get started! Links & ResourcesApply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HEREMentioned in this episode:Join my FREE Metabolism Kickstart Masterclass on March 12th

Today, we're celebrating a HUGE milestone… our 50th episode! I'm beyond grateful for each and every one of you who tunes in week after week. Whether you're a longtime listener or brand new here, thank you for being part of this amazing community.Now, let's get into today's episode, because this is a BIG one. If you feel like you're doing all the “right” things… eating healthy, working out, drinking your water—but the scale isn't moving (or worse, it's going up), stress might be the hidden culprit. Yep, stress can secretly sabotage your weight loss efforts, and today, I'm breaking down exactly how and, more importantly, what to do about it.What You'll Learn in This Episode:✅ How stress impacts your hormones, metabolism, and cravings✅ Why high cortisol levels can lead to weight gain (especially around your midsection)✅ The link between stress, emotional eating, and sugar cravings✅ How stress slows your metabolism, making weight loss harder✅ The surprising connection between stress, poor sleep, and increased appetiteBut don't worry… I won't just leave you with the bad news. I'll also share practical, real-life strategies to help you manage stress and support your weight loss goals, including:✔️ How balancing your blood sugar can reduce cortisol levels✔️ The importance of not skipping meals (yes, even when you're busy!)✔️ Simple tweaks to reduce stress-driven cravings✔️ Why prioritizing sleep is a game-changer for weight loss✔️ Small but powerful lifestyle habits to keep stress in checkIf you've been feeling stuck, exhausted, or frustrated with your weight loss progress, this episode is a must-listen!Links & ResourcesApply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HEREMentioned in this episode:Join my FREE Metabolism Kickstart Masterclass on March 12th

Today, I have a super special episode for you because we're talking with one of my amazing clients, Angie. She's a busy professional, a mom, and just like many of you… she's tried different weight loss methods before, only to find herself stuck in a cycle of frustration.But guess what? In just 7 weeks, without tracking calories or following restrictive diets, Angie has already lost 5.8kgs! More importantly, she feels amazing, in control, and confident in her body again.In this episode, we dive into: The biggest challenges Angie faced before joining my Lean Body & Strong Mindset (LBSM) program;Why intense workouts and calorie tracking weren't working for herThe mindset shifts that changed everythingHow she overcame cravings, especially those afternoon sweet tooth moments The simple strategies she used to build consistency and finally see resultsAngie's story is proof that you don't have to restrict yourself or track every bite to lose weight and feel good in your body. If you've been struggling with consistency, feeling stuck in the diet cycle, or just want to hear real, sustainable weight loss strategies, this episode is for you!Tune in now and let Angie's journey inspire you to take the next step in your own transformation.LINKS:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HERE

If you're a busy professional woman trying to lose weight but feel like you just don't have the time, this episode is for you! Today, I'm sharing three simple habits that save me 8-10 hours every single week… while still helping me maintain my 11kg weight loss.I know firsthand how overwhelming it can feel to juggle work, family, and everything in between while trying to eat healthy. But here's the good news: healthy eating doesn't have to be time-consuming or complicated! The habits I share in this episode will help you simplify your nutrition, free up your time, and make weight loss feel effortless.In This Episode, You'll Learn:✅ How I meal prep in just 15-30 minutes per week (yes, it's possible!)✅ The smart shortcuts I use to make healthy eating quicker and easier✅ Why I always have "emergency meals" ready to go—and how you can, too!✅ The mindset shift that helped me ditch the “all-or-nothing” approach and stay consistentIf you've ever felt like eating healthy takes too much time or effort, this episode will show you how to work smarter, not harder in the kitchen. I promise… once you start implementing these habits, you'll feel more in control, less stressed, and way more confident in your ability to stay consistent!Links & Resources:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HERE

In today's episode, I'm diving into Part 2 of "5 Things I Wish I Knew About Losing Weight" because the response to Part 1 was incredible. If you haven't listened to the first part yet, I'll drop the link below, make sure to check it out to get the full picture.For over 18 years, I struggled with my weight, bouncing from one diet to another, feeling frustrated, exhausted, and stuck in a cycle that never seemed to end. Looking back, I realise there were some key things I wish someone had told me earlier… simple truths that could've saved me time, energy, and a lot of mental stress.In this episode, I'm sharing five more game-changing lessons that helped me finally achieve sustainable weight loss without restrictive diets, obsessive tracking, or spending hours at the gym. These insights are exactly what I teach my clients, and I know they'll help you too!What You'll Learn in This Episode:Why the diets that worked in your 20s won't work now—and what you should focus on instead if you're over 30.The powerful connection between food and mood—how what you eat affects your mental health (and why you might feel cranky or drained without realizing it's linked to your diet).How you eat is as important as what you eat—why following a meal plan isn't enough if you don't change your habits and behaviours around foodThe sneaky impact of stress on your weight loss journey—and how stress eating can sabotage your progress without you even noticing.The mindset shifts that will help you lose weight for good—because sustainable weight loss starts in your mind, not just on your plate.This episode is packed with practical tips and mindset shifts that you can start applying right away to feel healthier, more confident, and in control of your weight.Links & Resources:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HEREEpisode mentioned - 5 Things I Wish I Knew About Losing Weight - PART 1

If you've been putting in the effort… eating healthy, exercising, and trying to feel better in your body… but the scale just won't budge, then this episode is for you!I'm breaking down the Top 10 Reasons why you might not be losing weight, even when you feel like you're doing everything right. And trust me, these go beyond the typical “eat less, move more” advice. By the end of this episode, you'll walk away with eye-opening insights and actionable steps to help you finally see progress.What You'll Learn in This Episode:Why eating “healthy” doesn't always mean eating for fat lossThe surprising reason why not eating enough can actually stall weight lossHow small, “untracked” bites throughout the day could be keeping you stuckThe truth about exercise and why it's not the magic solution for fat lossWhy stress levels and poor sleep can sabotage your weight loss effortsHow focusing on protein can be a game-changer for your metabolismAnd so much more!If you've ever felt like you're doing everything but still not seeing results, this episode will help you troubleshoot exactly what's going wrong and how to fix it.Links & Resources:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HERELet's take the frustration out of weight loss together! You've got this.

This week, we're diving into a struggle that so many of us face: knowing exactly what to do for our weight loss or health goals but feeling stuck when it comes to taking action and staying consistent.This episode is here to help you bridge the gap between knowledge and execution so you can finally start making the changes you've been wanting to see in your life.What You'll Learn in Today's Episode:1. Why knowing what to do isn't enough—and why mindset and habits are the missing puzzle pieces.2. The three common mindset blocks that are keeping you from taking action:Fear of failure: Why past experiences may be holding you back and how to reframe your mindset to move forward.Perfectionism: How the "all-or-nothing" mentality is stopping your progress and why consistency, not perfection, is the key to success.Overwhelm: How to navigate busy schedules and information overload to take action without burning out.3. Actionable strategies to overcome these mindset barriers so you can finally start seeing results without restriction, tracking, or burnout.If you've ever felt frustrated by your inability to follow through, this episode will resonate with you. By the end, you'll have practical steps to start closing the gap between where you are now and where you want to be.Links & Resources:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HEREDon't forget to share this episode with a friend who might need a little encouragement, and leave a review if you loved it! Your support helps us reach more incredible women like you.

In today's episode, we're tackling a topic that feels so personal yet is incredibly common: regaining weight after a period of progress. If you've ever stepped on the scale and felt frustrated or defeated, know that you're not alone.Regaining weight doesn't mean failure. It's part of the journey, and it's an opportunity to learn and grow. I'll walk you through three simple steps to get back on track without guilt, extremes, or starting from scratch. These steps are actionable and designed to fit your busy lifestyle. So let's dive in and reclaim your confidence together!What You'll Learn in This Episode:1. Step 1: Release the Guilt and Stop Negative Self-TalkWhy your worth isn't defined by the number on the scale.How to shift your mindset from “I've failed” to “I'm learning.”The power of self-compassion and positive affirmations to move forward.2. Step 2: Identify What ChangedThe key triggers behind weight regain—like stress, routine changes, or emotional eating.Questions to ask yourself: What was working before? Which habits have slipped recently?Why tailoring strategies to your lifestyle is crucial for long-term success.3. Step 3: Create a Plan That Works for YouThe importance of preparing for busy seasons instead of striving for perfection.How small, consistent actions build momentum and prevent overwhelm.Tips to simplify meal prep and prioritize self-care.Why This Episode Matters:Life is unpredictable, and setbacks happen. This episode will equip you with practical tools to overcome those challenges and stay aligned with your goals. Remember: progress over perfection is the key to sustainable weight loss and confidence.Resources Mentioned:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HERE

In today's episode, I'm diving into five game-changing things I wish I had known before I started my weight loss journey. Whether you're feeling stuck, frustrated, or unsure of your next steps, this episode will empower you with insights and strategies to simplify your weight loss journey and maintain your results effortlessly.Key Takeaways:Mindset shifts are the foundation of lasting weight loss.Undereating can lead to gaining weightExercising is NOT required for fat lossSupplements won't fix a crappy lifestyleYour goal body is the destination. Your lifestyle and habits are the GPS.Links & Resources:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HEREIf this episode resonated with you, don't forget to share it with a friend who might need it. Together, let's redefine what healthy living looks like for busy, high-achieving women!

In today's episode, I dive into your most-asked questions about weight loss, consistency, and tackling emotional eating—without calorie tracking, restrictions, or spending hours at the gym. If you've been struggling to find balance on weekends, overcome emotional eating, or lose weight sustainably, this AMA episode is for you!Here's what I'll cover:

Welcome to the first episode of The Healthy Diary Podcast for 2025!

In today's episode, we're diving into one of the most powerful and often overlooked aspects of weight loss: your mindset. As we approach the new year, many of us are already thinking about how to make 2025 the year we finally achieve our health and weight loss goals. But here's the truth: the key to effortless weight loss is not just about what you eat or how much you move. It's about resetting your mindset to match the goals you're setting for yourself.In this episode, I'll share how shifting your mindset can make the difference between striving for weight loss and achieving it effortlessly. I'll also discuss how I've helped many of my clients break free from their old, limiting beliefs and step into a healthier, happier version of themselves without guilt, restriction, or overwhelm.Here's what you can expect in this episode:Why mindset is the foundation for sustainable, effortless weight lossHow to break free from the all-or-nothing mentalityThe importance of small, consistent steps and prioritising yourselfA real-life success story of a client who lost weight without tracking, restricting, or spending hours in the gymActionable tips to start resetting your mindset for 2025If you've ever felt like you were doing everything right but still not seeing the results you want, this episode is for you! It's time to change the way you think about weight loss and truly embrace the effortless process.Links Mentioned in this Episode:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HEREThank you so much for tuning in, and I can't wait to help you make 2025 the year where you step into the healthiest, happiest version of yourself!

Today, I'm bringing you an absolute powerhouse guest—Kat Cozadd—a transformation coach and spiritual guide who teaches women how to harness the power of manifestation to live happier, healthier lives.If you're wondering what manifestation has to do with weight loss and your health, let me tell you… EVERYTHING.As you know, I'm a firm believer that sustainable weight loss is more than just about food and exercise. It's about your mindset, your belief system, and creating an identity that aligns with the version of yourself you're becoming.In this episode, Kat shares:✨ What manifestation actually is (spoiler: it's not as woo-woo as you think!)✨ How your subconscious beliefs might be holding you back from reaching your dream body✨ Practical steps to identify limiting beliefs and shift your mindset for success✨ The power of changing your inner narrative about food, weight loss, and your bodyThis conversation is pure magic, and I promise you will walk away with tools to shift not only how you think but also how you show up for yourself. If you've ever felt like you're stuck in an endless loop of dieting and self-doubt, this episode will help you start transforming from the inside out.Ready to manifest the body (and life) of your dreams? Let's do this!Connect with Kat:Instagram: @katcozaddPodcast: That's So Rich - https://katcozadd.com/podcastWebsite: https://www.katcozadd.com/Links & Resources:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HERE

The holidays are such a magical time—filled with laughter, love, and of course, lots of food and drink. But let's face it, navigating social situations with food pushers can feel like a challenge, especially when you're focused on maintaining your health goals.In this episode, I share practical strategies and mindset tips to help you handle food pushers gracefully, without guilt or awkwardness, so you can enjoy the festivities without compromising your well-being.Here's what you'll learn in today's episode:Why food pushers do what they do (spoiler: it's often from a place of love!).How to respond to food pushers with kindness and confidence.The importance of setting boundaries and honoring your health goals.My four-step formula to politely decline extra servings or drinks.Mindset techniques to keep your focus and resist pressure during holiday gatherings.Whether it's Grandma offering you a second helping of pie or a friend encouraging another round of drinks, these tips will help you stay in control, enjoy the moment, and feel empowered in your decisions.Helpful Links:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HERE

Can you believe we're already in the holiday season? I know how overwhelming it can be to navigate all the festive events, especially when you're trying to maintain or lose weight. But don't worry—I've got your back!In this episode, I'm sharing my proven 3-step formula to help you stay on track during the holidays without feeling deprived or overwhelmed. Whether your goal is weight loss or maintenance, this episode is for you, my busy professional friend!Here's what you'll learn in today's episode:Plan for Flexibility, Not Perfection: How to structure your meals and still enjoy holiday treats without guilt.Pick Three Non-Negotiables: The powerful strategy to stay consistent even during the busiest days.Mindful Indulgence: Why listening to your body and honoring cravings can help you avoid overindulgence later.This season is about joy, connection, and celebration, not restriction. I'm here to show you how to embrace the holidays while feeling empowered and in control of your health. Let's do this together!Links & Resources Mentioned in This Episode:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HEREEnjoy the episode and remember—flexibility over perfection, always! If you found value, don't forget to leave a review or share it with a friend. Happy holidays!

In this episode, In this episode, we're diving into a topic that hits close to home for so many women: Why waiting for the “perfect” time to focus on your health and weight loss goals is keeping you stuck. With the holiday season upon us, it's easy to fall into the trap of “starting fresh in January,” but today I'm sharing why this mindset could be holding you back—and how to overcome it.What You'll Learn in This Episode 1. The Reality of the “Perfect Time” Mindset Why life doesn't slow down after the holidays—or ever. How waiting for the right moment builds a cycle of procrastination. 2. How Small Steps Today Create Big Wins Later The power of starting with small, realistic habits, even during busy seasons. How taking one small step today can set you up for January success. 3. Mindset Shifts to Break Free from Yo-Yo Dieting How to stop using the festive season as an excuse to delay your goals. Practical ways to reframe setbacks and build consistency, even during the busiest times. 4. Real-Life Strategies for Immediate Action A roadmap to integrate health habits into your daily life without waiting for a “clean slate.” The importance of a sustainable approach that works during the holidays and beyond.Don't let the “perfect time” myth hold you back from feeling your best.Start today with one small step and build from there. Which small change will you make this week? Links & Resources:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HERE

Today's episode is all about tackling a topic that so many of us face: stress eating. If you're a busy professional woman juggling multiple responsibilities, it's easy to reach for comfort food when life feels overwhelming.In this episode, I dive deep into:Why stress makes us crave food – Hint: it has everything to do with cortisol, the stress hormone, and how it influences your body and brain.The difference between physical hunger and emotional hunger – Understanding these cues is a game-changer for managing stress eating.Five practical strategies to reduce stress eating – These simple, effective tips can help you regain control without guilt or restriction.Stress eating doesn't have to be your default. I'll share actionable steps to shift your habits and nurture your mental and physical well-being. Plus, I explain why managing stress proactively is essential… not just for your weight loss journey but also for your overall health and happiness.If you've ever found yourself rummaging through the pantry after a long day or feeling guilty about food choices made under pressure, this episode is for you. Remember, it's not about perfection—it's about progress and creating a sustainable, enjoyable relationship with food.Links and Resources Mentioned in This Episode:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HERE

In this episode, I'm diving into one of the biggest myths out there: detox teas, cleanses, and the promises of quick-fix resets. With social media and ads filled with miracle detox products, it's easy to feel like you might be missing out on something. But I'm here to share the truth about these so-called "detoxes" and how your body already has a natural, powerful detox system that works 24/7—no fancy products required!What You'll Learn:The Myths vs. Reality of Detoxes: We explore the three biggest myths around detoxes, including why the body doesn't need a “reset” and why weight loss on these programs isn't what it seems.Why Detoxes Can Be Risky: From nutrient deficiencies to digestive issues, many detoxes can harm more than help. Let's talk about how they can even mess with your metabolism and hormonal health.Healthy Habits to Support Your Body's Natural Detox: I'm sharing practical tips for weight loss and well-being that work with your body, not against it. Think balanced meals, hydration, mindful movement, quality sleep, and more.By the end of this episode, you'll feel empowered to see through detox myths and equipped with a clear, sustainable action plan to support your body's natural detox abilities—all in a way that fits seamlessly into your busy life.Links and Resources Mentioned in This Episode:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HERE

In today's episode, I'm diving deep into a topic that so many of you have been curious about – signs of a slow metabolism. If you've been feeling off balance, frustrated with weight loss, or can't seem to understand why the scale isn't budging, this one's for you.You might be experiencing a slower metabolism without even realising it, and I'm here to help you identify these subtle signs and give you simple strategies to support a healthy, thriving metabolism.What You'll Learn:Understanding Metabolism - I'll start with a quick overview of what metabolism really is and explain how it impacts your daily calorie burn and overall energy levels.Why Metabolism Slows Down - We'll cover common reasons your metabolism may slow down, such as chronic dieting, aging, stress, and lack of quality sleep. Hint: There are factors within your control that can make a huge difference!7 Sneaky Signs of a Slow Metabolism - I'll break down the seven subtle (but telling) signs that your metabolism might be running slower than it should. How to Boost Your Metabolism Naturally - Each sign comes with simple, practical ways to give your metabolism the love it deserves, from focusing on nutrient-dense foods to reducing stress and prioritizing sleep.My Personal Story - I'll share a personal story of how I struggled with these symptoms myself and learned the mindset and lifestyle shifts that transformed my relationship with food and metabolism.By the end of this episode, you'll feel empowered to identify the signs of a slower metabolism and have a clear action plan to support your body with healthy, sustainable habits that fit into your busy life.Links and Resources Mentioned in This Episode:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HERE

Today, we're diving into a common misconception in the world of weight loss… the calorie deficit. Sure, the formula “calories in vs. calories out” is important, but it's not the only factor in sustainable weight loss. A calorie deficit alone won't address the human dynamics: social lives, stress, habits, and emotions that impact our food choices and long-term success.In this episode, I'll share why focusing solely on cutting calories might be holding you back, and I'll highlight other essential elements to consider for true, sustainable weight loss.What You'll Learn in Today's Episode:The Limitations of Calorie Deficits: Why calories in vs. calories out only scratches the surface when it comes to weight loss.Human Dynamics and Weight Loss: Explore how emotions, habits, and social factors influence your ability to maintain a calorie deficit and why addressing these is crucial.Key Influencing Factors: I'll break down how stress, social life, mindset, and even hormonal changes affect our eating patterns and what to do about it.Practical Steps Beyond Calorie Counting: Learn about behaviours, habits, and mindset shifts that support weight loss without the need to track every single calorie.So grab a cup of tea and settle in as we explore the full picture of what it really takes to reach and maintain your health goals.Links:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HERE

If you've been feeling frustrated with your journey, hitting plateaus, or just wondering why things aren't working despite all your efforts, this episode is for you.We'll cover 5 things no one told you about weight loss… Here's a sneak peek:You Burn More Than 1,200 Calories a Day Just by ExistingYour body is constantly working to keep you alive—even when you're doing nothing. This means you're burning calories without even moving, thanks to something called your Basal Metabolic Rate (BMR). The key is not to fall into the trap of drastically cutting calories, as this can damage your metabolic health.Cutting Carbs Can Increase Stress and Lower EnergyContrary to popular belief, cutting carbs can elevate your cortisol (stress hormone) levels, making it harder to lose fat—especially for women over 35. Instead, the focus should be on eating high-quality, whole carbs that fuel your body, rather than eliminating them entirely.Mindset is the Key to Sustainable Weight LossWeight loss isn't just about food and exercise; it's also about how you think. If you don't work on your mindset, you'll likely find yourself stuck in a cycle of self-sabotage. Believing that you deserve to feel good in your skin and making peace with the process is crucial for long-term success.Skipping Meals Can Lead to Weight GainSkipping meals or undereating can send your body into "survival mode," which slows down your metabolism. When you finally eat, your body stores calories as fat because it doesn't know when it will be nourished again. Eating regular, balanced meals helps keep your metabolism running smoothly.Healthy Eating Doesn't Always Mean Fat LossYou can eat all the wholesome, nutrient-dense foods you want, but if you're not in a calorie deficit, you won't lose fat. It's all about striking the right balance and understanding your body's energy requirements, without having to resort to restrictive diets or calorie tracking.Thank you for tuning in and If you found this episode helpful, please leave a review or share it with someone who could benefit from these insights. Remember, weight loss doesn't have to be stressful or restrictive—it's about finding what works for you and creating sustainable habits.Resources Mentioned:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HEREStay healthy and see you next time!

Today, we're talking about a topic that might seem counterintuitive at first—why eating more can actually help you lose weight! If you've been stuck in a cycle of under-eating, feeling deprived, and not seeing any progress on the scale, this episode is for you.Key Takeaways:Eating less isn't always the answer to weight loss. Many of us have been conditioned to believe that we need to eat less to shed those extra kgs, but under-eating can slow down your metabolism and hinder your progress. Instead, focus on eating more of the right foods.The Impact of Undereating: When you don't eat enough, your body goes into “survival mode,” preserving fat instead of burning it. This is why you might feel constantly tired, moody, and struggle with cravings.Why Eating More Can Help: When you fuel your body properly with nutrient-dense foods, you maintain energy, reduce cravings, and ultimately support your weight loss efforts.Calorie Deficit Done Right: While a calorie deficit is essential for fat loss, drastically cutting calories is not sustainable. Learn how to create a small and manageable deficit instead of starving yourself.Links:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HERE

In today's episode, I tackle a question I get all the time: "Do I need to go to the gym to lose weight?" The answer may surprise you – No, you don't! As a busy professional woman, I understand that your time is limited, and spending hours in the gym isn't always an option. But the great news is that weight loss is still within your reach!In this episode, I break down practical, realistic strategies to stay active throughout your day without needing a formal workout. From increasing incidental movement to simple lifestyle adjustments, you can boost your daily activity and see the benefits without spending hours exercising.Here's what you'll learn in this episode:Why weight loss is about more than just working out.Why fat loss happens mostly in the kitchen and how to optimise your diet for success.Easy ways to increase your daily activity, from walking more to standing at your desk.Creative and realistic ways to fit more movement into your busy schedule without going to the gym.Why changing how you think about exercise and movement is key to long-term success.Resources and Links Mentioned in This Episode:Apply for coaching: HEREJoin our FREE Facebook community: Weight Loss Made Simple: Effortless Weight Loss For High-Achieving WomenFollow Angela on Instagram: @the_healthy_diary_Episode mentioned: 5 ways your workouts could actually be causing weight gainIf you enjoyed this episode, please share it with a friend who might benefit from these tips, and don't forget to leave a review on Apple Podcasts or Spotify. Your support helps us reach more women like you who are looking for realistic solutions to achieve their health goals!

In this episode of The Healthy Diary Podcast, we dive deep into a topic that hits home for so many women—trusting yourself to succeed in your weight loss journey. If you've been on this journey before, maybe multiple times, and feel like you've lost faith in your ability to lose weight, this episode is for you. I know firsthand how demoralizing it can be to restart time and again, only to feel like a failure. But here's the truth: just because previous methods didn't work doesn't mean you are the problem.In today's episode, I break down why past weight loss methods have likely failed you and how to rebuild trust in your own ability to succeed. We'll explore the emotional toll of repeated attempts, how to set realistic goals, and the importance of small wins to regain self-confidence. By the end of the episode, you'll walk away feeling more empowered, knowing that sustainable change is possible, and it all starts with a shift in mindset.Key Takeaways:Why past weight loss methods may not have worked (hint: it's not your fault!)How to start setting realistic, achievable goals that build your self-trust.The emotional and mental impact of repeated failed attempts and how to overcome them.Why small victories are essential for long-term consistency and success.Practical strategies to shift your mindset and believe in your ability to succeed.Links:Apply for coaching: HEREJoin my Free Facebook Community: Weight Loss Made Simple: Effortless Weight Loss for High-Achieving WomenFollow me on Instagram: @the_healthy_diary_

In today's episode, I dive into a topic that I know so many of you struggle with: overeating.Whether you think you lack willpower, love food too much, or can't stay consistent, there's usually more to the story. And that's what we're uncovering today.I've been there too, thinking my love for food was the issue or blaming myself for not being consistent. But through my own journey, I discovered that overeating isn't just about hunger – there are deeper reasons behind it. So today, I'm breaking down the three main reasons why you overeat and how to overcome them:Your busy schedule and the lack of structure. Skipping meals, especially during a busy day, leads to ravenous hunger and overeating later on. I explain how a well-structured eating routine can change everything.The "good food / bad food" mindset. This mindset can keep you stuck in a perfectionist cycle.Eating your emotions. You don't have the strategies to help you cope with stress, boredom, tiredness, procrastination and all sorts of emotions! This episode is packed with practical tips that busy women can implement right away to stop overeating, without cutting out their favourite foods. I also share my personal experience of growing up in a food-centric culture and how I've learned to enjoy food while maintaining my weight loss for over five years.You'll walk away from this episode with a clear understanding of what's driving your overeating and how to break free from it, allowing you to enjoy food guilt-free and reach your goals sustainably.Links Mentioned:Listen to the episode: How "forgetting to eat" is keeping you overweight Join my free Facebook community: Weight Loss Made Simple for High-Achieving WomenFollow me on Instagram: @the_healthy_diary_If this episode resonated with you, please share it with a friend who might benefit from it too! And if you have 30 seconds, I'd be so grateful if you could rate and review the podcast on your favorite platform. It really helps get the word out to more women like you.

In this episode of The Healthy Diary Podcast, I dive into one of the biggest challenges many of you face when it comes to weight loss: staying motivated. As someone who has worked with countless women on their health journey, I know that waiting for the "right moment" or the "perfect burst of motivation" can keep you stuck. In today's episode, I'll share some practical tips and strategies to help you overcome that motivational slump, take action, and most importantly, stay consistent on your journey toward a healthier, happier life.I also share a bit about my own personal struggles with motivation and how I eventually realised that relying on it was never going to get me to where I wanted to be. If you're ready to stop waiting and start taking action, this episode is packed with practical advice to help you get going.Key Takeaways:Motivation is Unreliable: Don't rely on motivation alone. It's an emotion that comes and goes, which means it can't be the driving force behind your weight loss journey.Find Your Deeper "Why": Dig deep and figure out why you really want to lose weight. Is it to feel healthier? To avoid a family history of disease? Knowing your deeper "why" will give you the drive you need to keep going, even when motivation fades.Break Down Your Goals: It's easy to feel overwhelmed when you think about how much weight you want to lose. Break it down into smaller, more manageable milestones (like 400 grams per week) so it feels achievable.Make the Start Simple: If taking that first step feels too big, simplify it. Instead of aiming for an hour at the gym, start with a 10-minute walk. Once you're in motion, it's easier to keep going.Build Consistent Habits: Success doesn't come from relying on willpower alone. Focus on creating habits—like meal prepping—that make it easier to stay on track without requiring a daily dose of motivation.Have a Backup Plan: Life will throw challenges your way, and motivation will disappear. That's why it's important to have a backup plan for those tough days so you don't fall off track.Lean on Your Support Network: Surround yourself with people who are working towards similar goals, whether it's a support group or community, to stay accountable and motivated.Links Mentioned:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HERE

In this episode, I'm answering some of the most common questions I receive from my community around weight loss. We dive deep into topics like calorie deficits, different dieting approaches, maintaining your progress over the weekend, and how to tackle late-night snacking. If you've ever wondered whether you need to snack before bed or which diet is best for you, this episode has all the answers!What You'll Learn:Night Snacking: Should you have a snack after dinner? I'll share why late-night snacking might be affecting your sleep, digestion, and weight loss, and how to break the habit if it's no longer serving you.Calorie Counting, Intermittent Fasting, or Intuitive Eating: With so many conflicting methods, I'll help you figure out which one suits your lifestyle and long-term goals best.Are Wellness Apps Accurate for Tracking Calories? I'll discuss how reliable (or not) apps like MyFitnessPal are and provide better ways to approach calorie counting.Maintaining a Calorie Deficit Over the Weekend: Learn how to balance your social life with your weight loss goals and enjoy your weekends without undoing all your progress.Resources Mentioned:Join My Free Facebook Community – Get access to exclusive tools like my nutrition calculator and connect with other women on their weight loss journeys!Episode 22: 6 Ways to Know If Your Diet Will Help You Keep the Weight Off for GoodApply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HERE

If you've ever wondered how to achieve consistent weight loss without extreme dieting, tracking calories, or spending hours at the gym, this episode of The Healthy Diary Podcast is for you! I'm spilling the tea on her secret formula that has helped countless women lose 500 grams+ a week – and I'm breaking it down step-by-step.Ready to dive in? Here's a sneak peek at what you'll learn:Key Takeaways:My 5-step process to help women lose weight consistently Discover what's a realistic weight loss rateThe best calorie deficit that drives consistencyHow planning and organising your meals and exercise into your calendar can be a game-changer for consistency.How to enjoy your social life without sabotaging your weight loss goals – it's all about the right mindset!As you may already know, my approach is all about making weight loss simple, sustainable, and stress-free. This episode is packed with actionable tips that you can start using today to kickstart your weight loss journey.If you find this episode valuable, please share it with someone who might benefit from it. And if you have a moment, leaving a review on Apple Podcasts or a rating on Spotify would mean the world to us!LINKS:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HERE

Are you constantly juggling work, family, and personal goals while trying to stay healthy?This episode of The Healthy Diary Podcast is here to help you master time management so you can effortlessly achieve your weight loss goals without the stress!Today, I'm joined by a very special guest –my husband, Alan Borges. Alan is a seasoned coach with over 20 years of experience helping high-achieving professionals balance their careers with fulfilling personal life. Trust me, you won't want to miss this one!Here is a sneak peek of what you'll hear:How planning your week with purpose can free up more time for self-care and wellness, making your weight loss journey smoother.Learn the power of scheduling tasks and activities in blocks to ensure you stay on track with your goals without feeling overwhelmed.Alan shares a game-changing perspective on valuing your time as if it were money – you'll think twice before spending it unwisely!Find out why saying "no" can actually help you say "yes" to the things that matter most, like your health and well-being.How establishing simple routines can drastically reduce stress and increase your productivity, making it easier to stay consistent with your health goals.This episode is packed with practical tips and strategies that you can start applying right away to regain control of your time and prioritise your health. It's time to put yourself first, and this episode will show you how.If you find this episode valuable, please share it with someone who might benefit from it. And if you have a moment, leaving a review on Apple Podcasts or a rating on Spotify would mean the world to us!LINKS:Connect with Alan: Linkedin: HEREWebsite: alanborges.comConnect with Angela:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HERE

Are you ready to kick off your weight loss journey or maybe just re-evaluate your current approach? If so, you won't want to miss this episode of The Healthy Diary Podcast, where I share six key ways to determine if your diet is truly sustainable for long-term success.The truth is that how you lose weight should not be very different from how you maintain your weight loss...And if you aren't able to stick to your diet because it's too restrictive, overwhelming, time-consuming, leaves you feeling hungry, stresses you out, etc… it's better to change the approach now, so you don't waste your precious time.The good news is that there are ways to find out if your diet is sustainable and will help you keep the weight off FOR GOOD and this is exactly what I'm sharing with you today.This episode is a must-listen, especially if you're serious about losing weight and keeping it off for good!If you find this episode valuable, please share it with someone who could benefit from it. And if you have a few seconds, leaving a review on Apple Podcasts or rating the show on Spotify would be greatly appreciated!Here's to a healthier you, for the long term!LINKS:Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HERE

Ever feel like something is holding you back from reaching your weight loss and health goals, but you just can't put your finger on it? You're not alone. In this week's episode of The Healthy Diary Podcast, I dive into a topic that could be the missing piece in your weight loss journey—your mindset.I share my own struggles with my mindset and the hard-earned wisdom I've gained over the years, so you don't have to spend more time feeling stuck. This episode is packed with insights that could save you months or even years of frustration.In this episode, you'll discover:The three most common mindset blocks that keep women stuck in their weight loss journey.Practical steps to overcome the “It's not the right time” and “I can't afford it” excuses.Why perfectionism is actually a form of procrastination—and how to break free from it.How to shift your mindset from fearing failure to embracing the possibility of success.Don't let these mindset blocks hold you back any longer. Tune in now to learn how to overcome them and start living your best life.If you find value in this episode, please take a moment to leave a review on Apple Podcasts or rate the show on Spotify. Your support helps us reach more women who need to hear this message.Feel free to share this episode with anyone who might benefit—together, we can make a difference.LINKSApply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HERE

This episode of The Healthy Diary Podcast is one you don't want to miss. I dive into the ONE thing that will determine your success on your weight loss journey, and trust me, it's not what you think.Here's a sneak peek of what you'll hear:Why focusing solely on diet and exercise might be holding you back.How a healthy relationship with food is crucial for long-term success.Why the way you achieve a calorie deficit matters more than the diet you choose.Practical tips on how to lose weight while still enjoying your favourite foods and activities.My four essential criteria for a successful and sustainable weight loss approach.Ready to embark on a journey that's enjoyable, sustainable, and truly effective? Tune in now to get inspired and informed!P.S. If you love what you're hearing, please take a moment to rate the show or leave a review. Your support helps us reach more amazing women like you!LINKS:Apply for the Lean Body & Strong Mindset program here Join my Free Facebook Community: Weight Loss Made Simple for High-Achieving Women Instagram: @the_healthy_diary_Website: https://www.thehealthydiary.co/

In this episode, I dive deep into a common struggle many of us face – skipping meals. If you're a busy professional woman, juggling a demanding job, family, and maybe even a business, this episode is a must-listen. Here is what you'll learn: Skipping Meals and Weight Gain: Discover how skipping meals can actually lead to weight gain and make it difficult to lose weight.Body's Survival Mode: Learn how your body reacts to under-eating by slowing down metabolism and storing fat.Intense Hunger and Overeating: Understand why skipping meals often leads to binge eating later in the day, resulting in poor food choices.Mindless Snacking: Find out how forgetting to eat can cause you to snack mindlessly, contributing to weight gain.Negative Health Effects: Hear about the broader impacts of meal skipping, like decreased cognitive function, mood swings, and nutrient deficiencies.This episode is packed with insights and practical advice to help you break the habit of skipping meals and start nourishing your body properly. Trust me, you don't want to miss it!If you find this episode valuable, please share it with a friend who might benefit from it. Also, a quick rating on Spotify or a review on Apple Podcasts would mean the world to me and help more women discover my content.LINKS:Apply for the Lean Body & Strong Mindset program here Join my Free Facebook Community: Weight Loss Made Simple for High-Achieving Women Instagram: @the_healthy_diary_Website: https://www.thehealthydiary.co/

LINKS:Apply for the Lean Body & Strong Mindset program here Join my Free Facebook Community: Weight Loss Made Simple for High-Achieving Women Instagram: @the_healthy_diary_Tik Tok: @thehealthydiary Website: https://www.thehealthydiary.co/

In this episode of the Healthy Diary Podcast, I'm sharing an interview with my client Natasha, who shares her remarkable transformation journey. Natasha went from feeling stuck and hopeless about weight loss to living a vibrant, healthy life without restrictions.We started working together in 2022 when she decided to take the leap of faith and join me in my coaching program. The results? A completely different person, lifestyle, and mindset.Here are the key takeaways from this episode:The mindset shift that changed the game for Natasha and allowed her to from “I can't do this” and “sustainable weight loss is not for me” to feeling her most confident self knowing she can achieve whatever she wants! How removing her attachment from the number for the scale was key for her and allowed her to focus on the processes that allowed her to change her life and mindsetThe emotional eating strategy we used to manage stress/boredomWhat Natasha's life look like right now and how she's maintaining her results without even trying!Listen to this episode to get inspired by Natasha's story and learn practical strategies to overcome weight loss challenges and transform your life. Remember, it's never too late to prioritise your health and well-being.LINKS:Apply for the Lean Body & Strong Mindset program here Join my Free Facebook Community: Weight Loss Made Simple for High-Achieving Women Instagram: @the_healthy_diary_Website: https://www.thehealthydiary.co/

If you feel like weight loss, consistency, and mindset have been (and still are!) a constant battle for you…You know what you should be doing...But you're just not doing it.You know how to get started or even start over...But you're tired of not sustaining it.It's you vs you and every time you start to make some progress...You step in and sabotage those efforts.Sucks, right?If this hits home and you want to learn WHY you self-sabotage and WHAT to do to fix it…So in this episode, I'm sharing: The 4 proven reasons you've been sabotaging your weight loss efforts and (spoiler alert) these have nothing to do with food or exercise! This is going to be such an eye-opener for you!The 3-step process I follow and, teach inside my program, to help you stop the self-sabotaging cycle!Tune in for practical tips that you can start incorporating from today.LINKS:Apply for the Lean Body & Strong Mindset program here Join my Free Facebook Community: Weight Loss Made Simple for High-Achieving Women Instagram: @the_healthy_diary_Website: https://www.thehealthydiary.co/Mentioned in this episode:Birthday Month BonusDM me on Instagram BIRTHDAY to grab all the details Instagram

I know how hectic life can get, juggling work, kids, and everything else on your plate. That's why I'm excited to share a brand new, short, and sharp episode of the Healthy Diary Podcast that's tailor-made for you!In this episode, I reveal my number one strategy for losing weight even when life feels unmanageable. This isn't about spending hours at the gym or meal-prepping for hours each Sunday. It's about finding a sustainable balance that fits into your busy life.Here's a sneak peek of what you'll learn:Why you need to drop your expectations to achieve weight loss success as a busy womanHow to overcome the all-or-nothing mindset and find your grey area with easy and without guiltPractical tips on setting your non-negotiables to stay consistent even on the busiest days.I know many of us high-achieving women put immense pressure on ourselves to be perfect. But perfection isn't the key to success—consistency is. And sometimes, doing less can lead to better results.If you find this episode helpful, please share it with one person who might benefit from it. And if you have a few seconds, please leave a review or rate the show. Your support helps me reach more women who need this advice.Thank you so much for listening. I hope this episode brings you the clarity and motivation you need to keep going. LINKS:Want my help with weight loss? Apply for the Lean Body & Strong Mindset program here Join my Free Facebook Community: Weight Loss Made Simple for High-Achieving Women Instagram: @the_healthy_diary_Website: https://www.thehealthydiary.co/Mentioned in this episode:Birthday Month BonusDM me on Instagram BIRTHDAY to grab all the details Instagram

In this transformative episode of the Healthy Diary Podcast, Angela welcomes Breanna May, a renowned mindset educator and founder of The Mind School. Breanna shares her invaluable insights on how shifting your mindset can lead to lasting weight loss success. From overcoming emotional eating to building self-confidence, Breanna offers practical tips and techniques that can help you achieve your health goals without sacrificing your well-being.Key Topics Discussed:The importance of mindset in achieving lasting weight loss success.Practical techniques to overcome emotional eating.Building self-confidence and self-trust.Understanding and changing your identity to align with your health goals.The significance of setting realistic goals and maintaining consistency.Simple mindset practices for busy women.Guest Bio:Breanna May is a mindset educator, trainer, speaker, writer, and the founder of The Mind School. With a background in teaching, Breanna left the traditional education system to focus on teaching mindset, emotional intelligence, shadow work, NLP, and communication. She supports coaches, mothers, women in business, and high-achieving professionals to achieve their goals without sacrificing their sanity or well-being.LINKS:Apply for the Lean Body & Strong Mindset program here Join my Free Facebook Community: Weight Loss Made Simple for High-Achieving Women Instagram: @the_healthy_diary_Tik Tok: @thehealthydiary Website: https://www.thehealthydiary.co/CONNECT WITH BREANNA MAY:Instagram: https://www.instagram.com/iambreannamay/ Website: https://www.breannamay.com/ Podcast: https://www.breannamay.com/podcast

I talk to women about weight loss every day and they often say to me..."Generally my nutrition isn't to bad""I eat pretty good throughout the week...""We generally eat healthy""I do try and eat fairly clean"And despite their efforts, they aren't seeing any results.The fact is, there is a big difference between healthy eating and healthy eating for fat loss...So in today's episode, I dive into why simply eating a wholesome diet might not be enough to shed those stubborn kilos.You'll learn about the critical mistakes that many women make, even when they think they're doing everything right. Here's a sneak peek at what you'll learn:How “eat less and move more” isn't the magic bullet it's often made out to be.How a fairly healthy diet can easily lead to weight maintenance or even weight gainSimple strategies to tailor your diet for fat loss without tracking every biteSo if you have been trying to lose weight on your own following a healthy diet but the weight isn't budging, this episode is packed with insights you won't want to miss.LINKS:Apply for the Lean Body & Strong Mindset program here Join my Free Facebook Community: Weight Loss Made Simple for High-Achieving Women Instagram: @the_healthy_diary_Website: https://www.thehealthydiary.co/

I'm sharing a very personal story with you today about the most challenging three months of my life and how I managed to come out the other side stronger, thanks to the habits and lifestyle changes I've been working on for years. Trust me, this isn't your typical episode.Why You Should ListenIn this episode, I open up about the most challenging period of my life. I talk about the two terrifying house break-ins, my mother's battle with a rare cancer, and the sudden loss of a close family member. It was a whirlwind of emotions, fear, and uncertainty, and I felt like everything was happening all at once.But this isn't a story of despair. It's a journey of resilience, where I share how my habits and lifestyle choices, which I've cultivated over years, helped me navigate through these tumultuous times.What You'll Learn:How to maintain your sanity and well-being during a crisis.The importance of sticking to healthy habits, even when life gets tough.Personal strategies for managing emotional upheavals without resorting to unhealthy coping mechanisms.This episode is a candid look into my life and a testament to the power of a resilient mindset and healthy living. I believe that by sharing my story, I can inspire others who might be facing their own struggles. We all deal with trauma in different ways, but there's always light at the end of the tunnel.I encourage you to give it a listen, and if you know someone who might benefit from hearing this story, feel free to share it with them. Sometimes, knowing that someone else has been through the storm and come out stronger can be the greatest comfort.These past months have taught me that even in the face of immense challenges, it's possible to come out stronger if you've cultivated robust, healthy habits. If you find yourself going through a tough time, remember to prioritise your nutrition, get moving, manage your emotions proactively, and take care of your mental health. These strategies have made all the difference for me.LINKS:Apply for the Lean Body & Strong Mindset program here Join my Free Facebook Community: Weight Loss Made Simple for High-Achieving Women Instagram: @the_healthy_diary_Tik Tok: @thehealthydiary Website: https://www.thehealthydiary.co/

I am so excited to introduce you to Roger Sutherland today, who is not only my very good friend but someone with incredible knowledge and insight on how the body works. He joins me today to discuss how we can optimise our lives by synchronising with our circadian rhythm, an important aspect of any fat loss journey.After 36 years of shiftwork and serving in law enforcement, Roger wanted to find answers for shift workers on how to best cope with their lifestyle. He returned to study in the field of nutrition and his expertise now extends into chrononutrition, the science of how good food, metabolism, meal timing, and your body clock interact, and chronobiology, the study of biological rhythms. Roger coaches his predominantly female clients one-on-one with great success and through his podcast, "A Healthy Shift", he shares evidence-based strategies for thriving, not just surviving, as a shift worker.What is the circadian rhythm?The circadian rhythm is a key biological function of our body controlled by a master clock located in the base of our brain. This clock runs on a 24-hour cycle and is primarily influenced by light, movement, and food timing. Roger explains how these cues help synchronise our internal clocks for optimal functioning.Why Is It Important?A synchronised circadian rhythm significantly impacts our health. It governs when we wake up, feel alert, get sleepy, feel hungry and how our body processes food. Jetlag is a prime example of when our circadian rhythm is misaligned, but this can also happen on a smaller scale depending on your sleep, movement and eating habits. A well-aligned circadian rhythm is crucial for maintaining overall health, including heart health, metabolism, and mental clarity. Disruptions can lead to brain fog, fatigue, and even weight gain. To stay synchronised with your internal clock, Roger shares the following tips:Start Your Day with LightGetting natural light exposure early in the morning helps suppress melatonin and adjusts your body to daytime mode. Simple practices like opening your windows and going for a walk can make a significant difference.Maintain Regular Meal TimesEating at consistent times aligns with our body's natural rhythms. Aim to have breakfast, lunch, and dinner at their typical times, and avoid eating late at night when melatonin levels rise. When your melatonin is high, your body can't process the food like usual, therefore it gets stored as fat, directly leading to weight gain. Consistent Sleep ScheduleIt's tempting to stay up late and sleep in on the weekends, but this can disrupt your circadian rhythm, causing the dreaded Monday morning fatigue. Try to maintain your sleep schedule even on weekends to ensure your body remains in sync.Poor sleep can exacerbate stress levels and will increase your hunger levels, meaning that your weight loss efforts might go to waste, regardless of how well you eat or exercise. Roger and I share the same philosophy when it comes to living a healthy lifestyle. Keep it simple. Don't overcomplicate nutrition and weight loss. Roger's advice is to focus on getting early light, moving throughout the day, eating at regular times and maintaining a consistent sleep schedule. This will drastically improve your overall well-being and help you stay on track with your weight loss goals.LINKS:Connect with Roger SutherlandWebsite: https://ahealthyshift.com/Instagram:

When people decide that they want to lose weight, the first thing that often comes to mind is signing up for the gym or working out. While exercise is great for your overall health, it only counts for a very small portion of your daily energy expenditure. If you want to lose weight and keep it off, working out shouldn't be the main focus. Instead, you need to prioritise your food and use exercise as a bonus. From my perspective, the order of priority for weight loss is nutrition first, sleep second, and movement third. If you place too much focus on your workouts when trying to lose weight, you might end up doing the opposite. Here are 5 reasons why:Overeating After WorkoutsThere's a big misconception that we burn a huge number of calories during workouts but that's not actually the case. For example, a 30-minute home workout might burn 100-200 calories, but it doesn't give you a free pass to consume an additional 400 calories. If your goal is to lose weight, you need to be in a calorie deficit so plan your meals around your workouts to avoid overeating. This doesn't mean you need to track your calories, but it's important to have a general understanding of your energy requirements. Refueling with Unhealthy Food or BeveragesA common mistake is refuelling with unnecessary, high-calorie foods and drinks. Pre-workouts, post-workouts, and even so-called "superfoods" can be calorie-dense without being particularly nutrient-rich. Instead of buying into marketing gimmicks, keep it simple—if you need a hit of energy before a workout, opt for something like coffee over a sugary pre-workout drink.Using Workouts as an Excuse to Be SedentaryYou may think you're active just because you work out, but what about the rest of your day? You could be working out for an hour and then remaining sedentary for the remaining 23. Focus on increasing your daily movement for better results. Incorporate more non-exercise activities, like walking or taking the stairs.Disrupting Your Sleep RoutineSleep is an often overlooked factor in weight loss. If your workout schedule cuts into your sleep, it could be counterproductive. Poor sleep affects hunger hormones, increases cravings for carbs, and reduces your overall activity levels. Prioritise getting at least seven hours of quality sleep and then fit your workouts around that. Becoming Obsessed with the ScaleWeight fluctuations are completely normal, especially if you're new to exercise. Microtears in muscles and water retention can cause temporary weight gain but don't let the scale discourage you. Instead of weighing yourself daily, track your progress weekly and use alternative methods like measurements or how your clothes fit.Movement and exercise are super important for your health, both mentally and physically. I fully support incorporating movement into your day for your overall well-being but when it comes to losing weight, the first place to start is your nutrition. Start by understanding your energy requirements and optimize your diet to create a slight calorie deficit, without obsessively counting calories or tracking the number on the scales. Then, approach movement as an enjoyable bonus. I hope this episode supports you and that you feel empowered to approach your weight loss journey with the information you need. LINKS:Join my Free Facebook Community: Weight Loss Made Simple for High-Achieving Women Instagram:

Most women who want to lose weight get discouraged by the idea of having to track their calories and live on a restrictive diet. The idea alone just feels like too much time, effort and mental load to even begin. The good news is that there is a much more simple and sustainable approach to weight loss that doesn't require calorie counting and that's what I'm sharing with you today. A meal plan that someone else created isn't the answer. To effectively lose weight and keep it off for good, your food needs to fit into your lifestyle, nourish your body with what it needs and not be a source of stress.Although calorie counting isn't necessary for weight loss, it is important to understand that if you want to lose weight, you need to be in a calorie deficit. That's just how it works. So, if you've struggled to lose weight in the past, it may simply be because you were consuming more calories than what your body was using. The Art of Listening to Your BodyMore important than any calorie counting is learning how to listen to your body's cues. This will truly transform your relationship with food and help you achieve sustainable weight loss. If you feel like you can't stop eating or that you need to finish everything off your plate, listening to your hunger and fullness cues is a skill that you can learn. If I did it, you can too.Embrace NourishmentHave you ever skipped meals due to a busy schedule or relied on coffee to suppress your hunger? Ignoring your body's signals can actually lead to overeating later on. By tuning in to your hunger cues and nourishing your body appropriately, you will prevent mindless snacking and stabilise your energy levels throughout the day.Honor Your SatisfactionMany of us were brought up in households where we had to finish all the food on our plates, regardless of hunger. But eating past the point of fullness can sabotage your weight loss efforts because you're simply eating too much. By stopping when you feel content, you can avoid overeating and maintain a healthy balance in your eating habits. Again, this is a skill that you can learn. It just takes practice.The Power of Mindful EatingPractising mindful eating involves savouring each bite, paying attention to how your body responds, and being present during meals. By slowing down and connecting with your food, you give your brain the time it needs to register fullness, leading to more mindful food choices and healthier eating habits.Embracing Change for Lasting ResultsWhen you shift your focus from restrictive diets to honouring your hunger and fullness cues, and nourishing yourself with protein-rich foods, you will pave the way for effortless weight loss maintenance. At the beginning, it will take some work to understand what your body needs and establish new eating behaviours. But, with practice, these habits will help you lose weight and keep it off long-term. No tracking calories, just being in tune with your body and embracing a healthy lifestyle.LINKS:Join my Free Facebook Community: Weight Loss Made Simple for High-Achieving Women Instagram: @the_healthy_diary_Tik Tok: @thehealthydiary Website: https://www.thehealthydiary.co/

I often talk about the amazing success my clients achieve when they follow my methodology for losing weight and maintaining their weight loss easily. Today, I'm joined by my client and special guest, Deanna, to talk about her incredible life transformation and how she lost 15kg in 6 months without exercising or tracking calories.As a time poor mum of two working in a busy retail position, Deanna, like many of my clients, recognised that her health had gone down the priority list. Wanting to lose weight, she had previously struggled with unrealistic caloric restrictive diets that left her with low energy. She also struggled to find the right nutritional information and support to help her lose weight in a healthy way.In October 2021, Deanna decided to take action by prioritising herself and taking charge of her health and wellness. We started working together in the Lean Body & Strong Mindset program and within three months, Deanna lost 7kg with ease. She then continued on her own to lose another 8kg using the same principles she learned in the program and has successfully maintained her results, completely transforming her life for the better.Overcoming Mindset BarriersOne of the significant hurdles Deanna faced in the past was her mindset, struggling with consistency and often making excuses like starting again on Monday. She had also struggled with emotional eating, which is something we worked on together to help her understand the underlying issues of her eating habits. By learning how to tune into her body's hunger and fullness cues, she was able to eat the food she loves, go out with friends, enjoy her social life and still achieve the weight loss results she wanted.A Transformation More than Weight LossThe impact of Deanna's transformation went way beyond weight loss. She found inner peace, happiness, and a newfound confidence that radiated in her relationships and interactions. Deanna's journey has also positively influenced her whole family, now inspiring her children and husband to prioritise their health and overall well-being.Creating A Sustainable Lifestyle It's one thing to lose 15kg, but Deanna has maintained her weight loss, which is something many women struggle with. The key here is that the changes Deanna made to her lifestyle were sustainable. She still eats her favourite foods but incorporates healthy habits into her daily life, making weight loss maintenance easy.I hope you find Deanna's story inspiring and feel encouraged by hearing what is possible for you when you apply the right strategies. Remember, it's never too late to prioritise your health and well-being.LINKS:Apply for the Lean Body & Strong Mindset ProgramJoin my Free Facebook Community: Weight Loss Made Simple for High-Achieving Women Instagram: @the_healthy_diary_Tik Tok: @thehealthydiary Website: https://www.thehealthydiary.co/

A lot of women ask me why their approach to weight loss isn't working anymore. They were able to manage their weight in their younger years, but now in their thirties, forties and older, those strategies no longer work for them. Many women in this age group find that what used to work for them in their twenties no longer produces the same results. So today I'm sharing some key factors that impact weight loss for women over 30 and how you can approach weight loss in a healthy and sustainable way.As we age, our bodies undergo various changes that can impact our weight loss journey. Factors such as lifestyle and priorities, muscle mass loss, hormonal changes, and stress play a significant role in how our bodies respond to diet and exercise. For women over 30, understanding these challenges is the first step towards developing an effective weight loss strategy.Lifestyle and PrioritiesAs you get older, your lifestyle and priorities are naturally going to change. With increased responsibilities, children and sedentary jobs, we tend to become less active than we were in our younger days. Finding time for self-care and exercise is a challenge for many women, but with some planning, you can make it a priority. Muscle LossAs we age, we naturally lose muscle mass, which can lead to a decrease in metabolism. Incorporating resistance training and a high-protein diet can help preserve muscle mass and support your weight loss efforts.Hormonal ChangesHormonal fluctuations, especially during perimenopause and menopause, can impact the way your body responds to energy in and out. The symptoms of hormonal changes can also disrupt sleep, which has a spiralling effect on your appetite, making you feel more hungry and crave more carbohydrates. At this stage in your life, it's important to prioritise your hormonal health through food and lifestyle choices. Stress Unfortunately, our society has normalised stress as being something we all live with each day but chronic stress can sabotage your weight loss efforts. When you're stressed, you're more likely to develop unhealthy eating habits and disrupted sleep patterns. Make sure you take this aspect into consideration and put strategies in place to help you unwind your nervous system in a healthy way. Approaching Weight Loss After 30When it comes to weight loss for women over 30, a holistic approach focusing on overall health and sustainability is key. Rather than just focusing on the number on the scales and your physical appearance, choose sustainability over speed. Crash diets will only lead to further weight gain and more stress on your body. Other aspects to consider after 30 are incorporating regular resistance training, prioritising quality sleep, and adopting a high-protein diet. These factors can help to enhance your metabolism and support muscle mass preservation. It's also important to shift your mentality from “all or nothing” to focusing on consistency. Things will happen in life, your schedule will be interrupted, and your plans will have to change and that's okay. Remember, it's not just about losing weight; it's about gaining vitality, confidence, and longevity. Embrace the journey, prioritise your overall health, and you will begin to see lasting results.LINKS:Join my Free Facebook Community: Weight Loss Made Simple for High-Achieving Women Instagram: