Not Your Mama's Diet

We've all been there, right? The constant chatter of should I eat this?, when will I eat next?, or feeling bad for enjoying something like pizza when you're trying to "be good"… It's loud. It's distracting. And you don't have to live like that. In this episode, we're talking all about food noise, what's actually causing it and what you can start doing today to quiet it. Whether your goal is more peace around food, weight loss, or both… this one's for you 🫶 P.S. If you're listening to this and thinking "this is exactly me," and you're tired of trying to figure it out on your own, I have 5 spots open for 1:1 coaching in May. This is for you if you want support, guidance, and accountability to actually follow through and finally feel at peace around food while seeing results. Click here to apply.

Or maybe...the real reason you can't keep the weight off 👀 Either way, the answer might surprise you because spoiler alert: it's not that your body is broken or that you were born with a bad metabolism or because you ate that pizza last Friday.  The real reason is a lot more sneaky AND common than you think. And the good news is you can fix it with a simple (but powerful) mindset shift.  If you're tired of starting over and feeling like you're going no where fast in your weight loss journey, this episode is for you 🫶 P.S. If you listen to this episode and are like "wait, this makes so much sense but I don't know how to do this on my own", you don't have to!  Click here to join the next round of Fat Loss Together starting Monday April 27th OR click here to chat + be sure working together would be a great fit for you! 

GLP-1s are becoming more accessible and a more realistic option for a lot of people…and honestly, that's not a bad thing. They can be an incredibly helpful tool. But the goal is to play your cards right so that they don't just become another thing that helped you lose weight once upon a time only to gain it back 💀 In this episode, I'm sharing how I would use a GLP-1 as a fat loss dietitian to get long-term results even if you don't want to stay on it forever. Anddd how you can create some of the same benefits, like lower food noise and more stable hunger, without taking one at all 👀 P.S. if you're ready to have support + accountability so you can finally stop starting over every monday and instead gain peace around food AND actually feel excited to be in the beach pics this summer, click here to join the next round of Fat Loss Together!  OR shoot me a DM on Instagram to see if working together would be a great fit for you 💫

Feeling tired of gaining and losing the same weight on repeat and constantly being on a diet? That's exactly where my client was when she came to me. She'd try something new, lose weight, last a month, fall off the wagon and gain the weight back 🔁  Today I'm spilling the tea on the top 4 things she says made the biggest difference for finally escaping that cycle and losing 38 inches in her 40s (and perimenopause) without giving up her favorite foods or eating a separate dinner from her partner.  Tune in to learn how you too can trade yo-yo dieting for lasting results and more peace around food 💫 P.S. if you're ready to stop trying to figure this out on your own and want a strategy designed just for you plus accountability to follow through, click here to apply for coaching! 

Have you ever felt…unmotivated? Unexcited? Like you're dragging yourself through quicksand to do things you usually do no problem? Same. Turns out (at least for me), that feeling had a name: burnout. And after experiencing it recently, I can see exactly how burnout can make it incredibly hard to stay consistent with your weight loss goals or honestly, just about anything else in life. The good news is I've been working on healing my burnout over the past couple of months, and today I'm sharing what's been helping me get my groove back so you can do the same!  I wouldn't say I'm 100% "cured" but I am feeling a lot better and I'm getting more stuff done (yay for that lol). So, if you've been feeling burnt out or even just struggling to be consistent in your weight loss efforts or other areas of life, you have to give this one a listen 🫶

Feeling hungry, craving everything, and like weight loss is impossibly hard? What if I told you there's a missing piece that can help you get your body on your side and make weight loss feel easier?  Because it's not about your willpower and you're not addicted to Christmas cookies either. You just need to shift your focus to work smarter, not harder 😉 Tune in to get the skinny on how to tap into this missing piece so you can get unstuck and start seeing results even during the holiday season!    Links: DM BALANCE on Instagram if you're ready to have accountability and a strategy that works with your real life so you can finally see results without starving or saying no to things like Christmas cookies!  Check out Glucose Goddess here. 

Ever catch yourself saying "I'll start in January"? Same. Or at least once upon a time and in today's episode, I'm spilling the tea on why that's the absolute worst mindset you can have going into the holidays AND what I do + teach my clients to do to enjoy the holidays without gaining 5-10lbs. And no, it doesn't involve scowering the internet to determine how many calories are in sweet potato souffle or saying no to pie 💁‍♀️   P.S. if you truly want to get ahead of the game so go into the New Year feeling better than ever but you just want someone to hold your hand and tell you exactly what to do in a way that works for you and your lifestyle, I have 5 spots open for 1:1 coaching! Click here to learn more

I just got back from the most amazing trip filled with pizza, pasta, gelato and plenty of wine and somehow came home feeling better than when I left. In this episode, I'm breaking down exactly how I lost weight on vacation without tracking a single calorie, skipping dessert, or stressing over every meal + speculating on the "French pardox"! If you've ever worried that vacations or trips will "ruin your progress," this one's for you ❤️ Link to learn more about 1:1 coaching: https://cassieblack.kartra.com/page/workwithme

Does weight loss ever feel like trying to climb an icy mountain in flip flops? 🥶 You're not alone, friend, and in today's episode, I'm sharing how one client started seeing wins with small, doable shifts (yes, even at Disneyland), why nutrition advice feels so overwhelming right now, and how you can cut through the noise. The magic isn't in being perfect, it's in having a real life strategy that feels good and you can actually stick with whether you're cooking grilled chicken at home, traveling to Disneyland or anything in between.  ✨ For more balanced fast food and takeout ideas, come hang out with me on Instagram: https://www.instagram.com/fatlossdietitian/  ✨ Ready to see if working together is the right fit? Send FLIPFLOPS to chat with me directly: https://ig.me/m/fatlossdietitian 

Oh hey, it's me popping in with a slightly spicy pep talk 🫶 it's officially Q4, which is when lot of people throw in the towel and say they'll start fresh in January. But here's the truth: waiting until the New Year just means another holiday season of feeling uncomfortable, hiding in baggy sweaters, and missing out on the fun...no, thanks!  In this short and sweet episode, I'll share why NOW is the perfect time to get started + what you can do actually enjoy the holidays and good in your body! Tune in if you're ready to feel fired up and inspired to get started today 🎧 P.S. looking for expert support and accountability to get the ball rolling in your journey? This your last chance to join Fat Loss Together in 2025! We kick off Monday. Limited spots available, click here to grab yours 👯‍♀️ 

Ever feel like if you can't go all-in, it's not worth trying at all? That mindset is exactly what keeps so many women stuck. In today's episode, I'm breaking down why lowering the standard can actually create momentum that snowballs into consistency and ultimately, raises or increase your results 💫 Tune in if you could use a permission slip to start small so that you can finally keep going!  P.S. if this episode was helpful for you and you're ready to have a proven round map and personalized support to take your progress to the next level, click here to learn more about Fat Loss Together 👯‍♀️

I polled IG last week and over 90% of my story viewers said they struggle with consistency. While there are many reasons why that may be the case, one of the big ones is the story your brain is telling you. You know the one that breeds the all or nothing mindset and keeps you stuck? 👀 It's time to fix that and step 1 is rewiring your brain with this one simple question that's helping my clients actually lose weight in a way that feels peaceful, good and different from anything else they've tried before. Press play on the short and sweet episode so you can stop starting over and instead, start seeing results 💫 P.S. if this was helpful for you, there's more where that came from in the free workshop I'm hosting next week! Want the details? Click here to join my email list and be the first to know!

It's giving "have your cake and eat it too" 😏 and it all starts with a little intention and one simple question you can ask yourself. Tune into this short and sweet episode to learn how you can shift the balance of your weekend so you stop waking up every Monday feeling like you took 2 steps back.   P.S. if this hit home for you and you're ready to have a proven strategy + personalized support so you can feel like your most confident self again AND gain more peace around food, I've got a couple of 1:1 coaching spots open for September. Click here to apply 💃

When you feel good, everything gets better. Your energy, your confidence and even how you show up for the people you love. In this episode, I'm sharing how one small habit can create a ripple effect that changes everything over time. If you need a little motivation and were waiting for a sign do finally do something for you, grab your earbuds, sister, because we're getting a little spicy in the best way 🌶️ P.S. it's me, your sign! The next round of Fat Loss Together kicks off in just THREE DAYS!!! Now is the perfect time to jump in so that you can go into the holiday season feeling good this year!  In FLT, you'll learn what to do and how to make it work for your life so that you can stick to it and let the ripple effect do it's thing ✨ Click here to sign up!     

Tired of feeling like weight loss has to be miserable to be effective? If so this one was made for you. Tune in to see how you can flip the script and actually make weight loss the by-product of feeling good with simple habits, doable action, a little brain parenting and dare I say some fun along the way 👀   P.S. wanna take it to the next level so that you can have a sustainable strategy that works for your life specifically, get the accountability + support to actually follow through and build habits that make you feel so good you want to continue them? Click here to join us in the next round of Fat Loss Together 💫  

Wanted to say "underrated things" but they're honestly not. They're more like the things that are kind of obvious but maybe you forgot about or didn't realize how much of an impact they could make.  Either way, the theme of this week is momentum over here and these are 5 things that help me stay in it so that I can maintain the weight I've lost.  And if you're reading this thinking that "I know what to do but you just can't stick with it so how the fudge do you get in momentum?"  You're exactly why the free workshop I'm hosting tomorrow at 3pm EST was created. We'll be talkng all about why you can't stop starting over, what's really keeping you stuck and what to do instead so that you can get some momentum and finally start losing weight. Can't make it live? No worries, there will be a replay! Click here to sign up. Can't wait to see you there! 💃

Ever had one of those days (or weeks) where you felt like you blew it? And then you just want to throw in the towel knowing you'll be "starting over" again on Monday?  Same. In this episode, I'm sharing a real-life story from this weekend, why the old 'I ruined it so I might as well start over Monday' mindset will keep you stuck, and how to reset without spiraling. If you're tired of quitting on yourself every time life happens, this one's for you and stay tuned because something exciting is coming this week to help you cancel the all or nothing mindset for good and finally get some momentum going in your weight loss journey! 

Summer is in full swing. Pool days, BBQs and vacations included ☀️🍔🍦 If you're trying to lose weight without giving up all the fun, this one's for you. I'm sharing a super simple mindset shift that's helping my clients lose weight without feeling deprived.  You don't have to white-knuckle your way through summer to see results. You just need to be a little more intentional.  P.S. Ready for feel-good weight loss and to feel more confident in your swimsuit by Labor Day? I've got a few 1:1 coaching spots open for July! Click here to apply 💃

I recently shared a round up of pool/on-the-go summer snacks on Instagram and received a comment that got me thinking about something I get a lot of questions about: processed foods. So, let's talk about it! If you're tired of the ever-present fear mongering around ingredients/processed foods and would love a little reassurance from your dietitian bestie, tune into this short and sweet episode! P.S. looking for the snack ideas? Click here 😘 P.P.S. ready to stop obsessing over food and start enjoying life while also feeling confident at the pool and beyond, click here to apply for 1:1 coaching 👯‍♀️

Blood sugar balance might sound boring, but trust me, it's more sexy than you think because spoiler alert: it's actually a total game changer for weight loss! In today's episode, I'm breaking down how balancing your blood sugar can help you burn fat, beat cravings, and score more energy than you've had in years. If you want to make weight loss feel easier and more manageable so you can see results that stick this time, this one's for you!

One of the biggest barriers to weight loss? Follow-through. You've probably set goals before but struggled to stick with them, right? You're not alone and there is a way to start being the person who keeps promises to themselves and actually follows through 👀 I'm talking all about it in today's episode. Buckle up, buttercup because this one, simple step could be the very thing that finally gets some momentum going in your weight loss journey. I don't have a crystal ball so I can't say for sure but I can tell you it's been a game changer for so many clients and myself!  Be sure to DM me on Instagram and let me know what your biggest takeaways were. I'd love to hear from you 🫶 P.S. ready to know exactly what to do to to see results in a way that works for your lifestyle AND have expert support and accountabilty to add fuel to the fire? There are a few spots left for 1:1 coaching in June. Click here to apply! 

In today's episode, I'm breaking down 5 common weight loss beliefs that might be keeping you stuck—and they're probably not what you think 👀 You've heard it all: fat is bad for weight loss, skipping meals will save calories, and you're "addicted" to carbs and sugar. But what if I told you that most of these beliefs aren't just wrong, they're actually holding you back from the results you really want? Tune in as I debunk these myths and show you how shifting your mindset can make all the difference in finally losing weight and keeping it off. Plus, I'm sharing the real strategies that have helped me and my clients break free from these limiting beliefs and start seeing sustainable results 🙌 P.S. Ready to finally know exactly what to do to see results in a way that works for your lifestyle, so you can lose weight and actually keep it off this time? You're going to love 1:1 coaching, and I have 4 spots open for June! Click here to apply and book a free consultation call 🫶

If the idea of meal prepping makes you want to crawl under a weighted blanket and never emerge, you're not alone. In this episode, I'm sharing why I ditched meal prep for good and what I do instead as a dietitian maintaining a 60lb weight loss. Tune in so you can catch all the tea on the low-effort strategies I use to stay on track without spending hours in the kitchen 🙌 We're talking: What to stock your fridge with to make protein a no-brainer Easy meals you can throw together in 10 minutes or less Why "convenience" isn't cheating and is actually the key to long-term results If you've ever felt like you have to choose between sacrificing your Sunday to meal prep or seeing results, this one's for you, friend ❤️

Feel like you have to cut out sugar, flour, or your favorite foods to lose weight? Think again. In this episode, we're talking about how my clients enjoy things like pizza and ice cream while losing weight 👀 We're talking about... Why restriction is the problem, not the solution  How to balance indulgent foods with strategy so you can ditch the guilt and still see results  Mindset shifts that make weight loss feel doable so that the results stick around 💫 If you feel like you've tried it all and you're tired of feeling restricted and spinning your wheels when it comes to weight loss, this episode was made for you and I can't wait for you to dive in! 

Let's be real - you've lost weight before but keeping it off? That's where things get dicey. I hear it all the time and if that's your story too, you've gotta give this one a listen.  In this week's episode, I'm breaking down the 4 things I believe everyone needs to lose weight for good based on my personal story and what I've seen work time and time again for my clients.  We're diving into:  ✅ Why eating to feel full (not famished) is a game-changer ✅ The difference between knowing what to do and knowing how to do it ✅ How restriction leads to sabotage and what to do instead ✅ Why accountability + shame-free feedback is the secret sauce to results that last If you're tired of yo-yo dieting, done with obsessing over food 24/7, and ready to feel good in your body, you're going to love Fat Loss Together where you can have proven roadmap and personalized support so that you can finally see results that stick actually stick around!  Click here to save your spot and let's do this together 👯‍♀️

When I asked in an IG story poll this week if you struggle with the all-or-nothing mindset, 86% of you said YES 😳 And honestly? That tracks. This mindset is one of the biggest things that I see holding clients back from losing weight before we start working together 👀 I'd also argue that it's the number one form of self-sabotage when it comes to achieveing your goals. So, let's talk about it!  In today's episode, we're breaking down 3 steps to stop sabotaging your weight loss goals (and ditch that nasty all-or-nothing mindset) 👏 We're talking client wins/stories, actionable steps and lots of ah-ha moments to help you make real progress because these 3 steps change everything and once you feel it click, it's hard to imagine doing things the old way again. P.S. If you're ready for a proven roadmap, personalized support, and the tools to finally see results that actually stick around, the next round of Fat Loss Together kicks off May 19th  Click here to save your spot or DM me "READY" on Instagram to chat a little and be sure partnering together would be a great fit for you!

You're eating well. You're strength training. You're even hitting your step goals. But the scale isn't budging — what gives?! In this episode, I'm diving into the less obvious reasons your body might be holding on to weight — from stress and sleep to cortisol and more. Plus, the viral wellness trend I keep seeing (and my hot take), a little influencer tea, the truth about the comparison game, and why looking at the full picture matters more than ever. P.S. Are you tired of spinning your wheels trying to figure this out alone? Are you ready to save time, energy, and frustration — and finally get the answers to the test with hands-on support and accountability? Good news: doors the next round of Fat Loss Together are officially open! Click here to save your spot. Let's do this together, friend 👯‍♀️

Feel like you need a PhD in Nutrition just to scroll Instagram? You're not alone. In this episode, we're unpacking the overwhelm that comes from trying to lose weight admist the contradicting advice on Instagram—eat more protein, but also be in a calorie deficit; avoid sugar, but wait… artificial sweeteners are wrecking your gut? I'm breaking down the most confusing questions (hi, protein math, seed oil panic, and sweetener drama) and showing you how to quiet the food noise, and actually move towards your goals with confidence. If you're tired of feeling stuck and second-guessing every bite, this one's for you.  Show notes links:  Fitness Chef profile aka the creator talking about diet coke  Save your spot in Fat Loss Together 

I talk a lot on Instagram about losing weight without tracking or obsessing over calories, macros or points and one question I often get is "how do you get in a calorie deficit without tracking?"  So, in today's episode, I'm breaking down four simple but effective strategies that help my clients do just that! What I love about these strategies is they not only help clients lose weight but they also lead to them feeling better and building habits that actually stick—instead of getting burnt out with the constant tracking.  We'll talk about how to build balanced meals that keep you full, the power of adding vs taking away, how to increase your metabolism with muscle, and why tuning into hunger and fullness cues is a total game changer. If you've ever felt like tracking just isn't sustainable—or you're ready for to work "smarter, not harder" and finally have a more gentle and enjoyable approach to weight loss—you're going to love this one. Links from the show:  Grab your copy of my *free* 4 step guide to start losing fat sustainably  Message me on Instagram with your biggest takeaways Check out the reel I used as an example throughout the show featuring a 3-minute high protein, high fiber snack you'll want to eat on repeat! 

If you feel like you know what to do to lose weight but keep losing control around food especially in the afternoons or after dinner, you're not going to want to miss this episode!  Because the real reason you're struggling with constantly snacking, overeating, and nagging food noise might just blow your mind.  In this episode we're diving into things like:  Whether or not you're actually eating enough  How undereating is sabotaging your progress How my client, who has been dieting her whole life, started eating more than ever and finally saw consistent, maintainable weight loss Simple shifts you can make this week to feel more in control and as a result, be on your way to the results you're looking for  Can't wait for you to tune in! Be sure to sure to shoot me a message on Instagram and let me know what your take aways are 😊 P.S. Click here to apply for 1:1 coaching if you're ready to have a high level of accountability and support and a proven roadmap so that you can lock in long-term results in a way that actually feels good! 

Is it really possible to lose weight without feeling deprived? Without tracking every bite? Without giving up fries or ice cream? Without spending all your time stressing about food?  After a recent convo on the beach (and a slightly triggering Instagram post), I had to hop on the mic to talk about this. Because if you've ever felt like you have to choose between weight loss and peace around food—I'm here to tell you, you don't. Tune in and let's settle this debate!  P.S. if you're ready to finally lose weight in a way that feels actually good instead of restrictve and miserable so you can keep it off this time, I have 4 spots up for 1:1 coaching. Click here to apply ❤️

Does weight loss feel hard? Even though you know a thing or two about nutrition? You're not alone. The truth is just knowing about macros or calories or the importance of protein isn't enough to keep you consistent. And it's also not looking at the full picture when it comes to weight loss which is one of the exact mistakes I see clients making when they come to me.  In this episode, I'm breaking down why weight loss feels so dang hard sometimes and why there's not just ONE magic bullet and then I'll be sharing what does work so you can turn the ship and make weight loss actually feel good.   Because guess what? It's not about cutting out carbs or doing extreme workouts—it's about making small, sustainable changes that add up to real, long term results✨ Link to my Instagram page in case you want to check out the example I was telling you about in this episode! 

If you'd told me 12 years ago that I could feel confident in my body without tracking every bite, obsessing over food, or giving up pizza and wine—I would have laughed in your face. But here's the thing… it IS possible. So many clients come to me thinking that weight loss has to mean restriction and misery, but today, I'm breaking down how to make it sustainable and enjoyable. We're covering: ✨ The all-or-nothing mindset that's holding you back ✨ How to fuel your body so you feel full & satisfied ✨ Simple ways to boost metabolism without extreme dieting ✨ The mindset shift that changes everything Yes, you can lose weight, feel amazing, and still enjoy your favorite foods. 💛 Hit play and let's dive in! 🎧✨ P.S. If you're ready to finally lose weight without the extremes, the next round of Fat Loss Together starts on Monday 💃 This is your chance to finally stop yo-yo dieting, find peace around food and see results that actually stick around. Don't wait—join now!  And don't forget to follow along on Instagram for easy + yummy recipes and more tips to help you make weight loss easier 😊

Do you find yourself wishing you could just feel confident in your body without overthinking every bite of food that goes in your mouth? Are you ready to leave the food noise and complicated weight loss advice behind so that you can finally get your zest for life back? If so, you're in the right place. Each week, we'll be unpacking simple tips, mindset shifts and practical strategies to help you undo the endless years of dieting and start feeling like the best version of yourself again!  Apply for 1:1 Coaching  Sign up for Fat Loss Together  Connect with me on Instagram  Vibing with this conversation? Be sure to tap the follow button so you never miss an episode!