The Diet Diaries

We are officially entering the season of:“I can’t wear that.”“I don’t have the body for that.”“Maybe if I lose 10 pounds first…”So today I’m talking about summer clothes, body image, and the mental gymnastics so many women go through this time of year.Not from a “just love yourself!!” angle.And not from a “wear whatever you want and never feel uncomfortable again” angle either.I’m talking actual skills.In this episode, I get into:* the question that instantly changes how to rethink the “I can’t wear that” feeling* how to separate facts from brutal self-judgment* the step-by-step  process I used with a client who was terrified to wear sleeveless shirtsThis episode is about freedom.  Having more options. More flexibility. More comfort in your own life.If summer clothes send you into a spiral every year, this one will really help.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

This episode came from a client question I know so many of you are quietly thinking:“Can I eat bread and still lose weight?”(Or insert your version: pasta, dessert, bagels, candy…)Here’s the thing. This is not actually about bread.This is about how do I eat this food without losing control.In this episode, I’m getting into:* why there is no single food that stops weight loss (and what actually does)* the difference between correlation vs. causation when it comes to “this food makes me gain weight”* how you’re unintentionally using foods like bread or dessert to do a job they literally cannot do* the subtle way this sets you up to overeat… and then blame the food* what it actually looks like to eat these foods in a way that works (physically + mentally)And maybe the biggest one:* why your only experience with certain foods has been all in or not at all, and how that’s shaping everythingConnect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Let’s talk about the scale.Because if that little glowing number can completely change your mood in 3 seconds flat, you’ve got a problem. And it’s probably not what you think.In this episode, I’m getting into:* why your obsession with the scale actually makes total sense* The one thing you need to shift to start to feel less obsessed* how to know if what you’re doing is actually working—even when the scale says it’s notThis isn’t about getting rid of the scale.It’s about understanding why it feels so loaded and how to stop letting it run your life.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

You know what to do.Eat more protein.Stop picking yourself apart.Go to the gym.Be less obsessed with the scale.So why… are you not doing it?This episode is for that exact feeling constantly running through your head:“I should be able to do this on my own.”But the problem isn’t that you don’t know.It’s that you’re missing the part no one teaches you…the HOW.In this episode, I’m breaking down:* why “just try harder” keeps backfiring * the sneaky way you’re making this way harder than it needs to be* what you’re skipping that actually determines whether you follow through* how to tell if the goal you’re chasing isn’t even aligned with youThis is a very practical, real-life episode with specific actions you can start working on as soon as you’re done listening.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

I'm back after a week off with a story I cannot stop thinking about:It starts with Duke’s heart breaking, last second loss to UConn in the Elite 8. But don’t worry, this episode is NOT about basketball. It’s about the way we decide whether we’ve “failed”… and how quickly we forget about and erase everything that actually counts.In this episode, I’m getting into:* the moment that made me instantly think, “this is exactly what we do with the scale”* why one outcome (a number, a game, a result) hijacks your entire perception of progress* how you’re discounting wins that are actually the whole point of this work* the difference between what you can control vs. what you think you should be able to control* why your brain’s first reaction isn’t the problem—but what you do next is everythingIf you’ve ever stepped on the scale and immediately thought: “nothing I’m doing is working” or, “I did everything right this week, why isn’t the scale moving?!” and felt like you wanted to give up, you won’t want to miss this episode. Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Today’s episode is conversation about body image, food, and why so many of us feel stuck in self hatred for decades.But this isn’t about “loving your body.”It’s about understanding:* why food and body image are so tightly linked (and why you can’t fix one without the other)* the realization that changed everything for me after 15+ years of dieting* what “acceptance” actually means (hint: it’s not giving up)* how to let two opposing things be true at the same time* the question that will immediately show you where you’re wasting your energyAnd I also share a very real, very recent spiral I had about my neck (because, yes, I am IN THIS with all of you).This isn’t a “love your body and everything will be fine” episode.It’s about doing the  work of living in your body without making yourself miserable trying to control things you can’t.If you’ve spent years trying to fix your body through food and still don’t feel at peace this one will hit.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Last week I shared the 4 things that have helped me maintain my weight for the last 6+ years.This week we’re doing a deep dive on one of them: steps.Because I consistently get 11–13k steps a day and it’s not coming from workouts.It’s coming from how I structure my day.In this episode, I break down:* the difference between movement and exercise and why most people rely too much on workouts* why you’ll never hit higher step counts from exercise alone* how I actually build steps into my day (without it taking over my life)* the mistake people make when trying to increase steps * how to start where you are and build this up without going from 0 → 12k overnightThis is one of the most underrated actions for weight maintenance, fat loss, and just feeling better in your body.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

For about 20 years of my life, I gained and lost the same 20–30 pounds.You name a diet, I did it. Always swinging between 2 extremes—being “good” or saying screw it. Round and round I went.But for the last 6+ years, my weight has stayed pretty steady and today I’m talking about exactly why and how I’ve done it: the simple mindset shift that completely changed my relationship with foodwhy I pay attention to protein (without counting grams)the counterintuitive reason I started eating bigger mealsthe movement habit that quietly makes a huge differenceIf you’ve been stuck in the yo yo diet cycle or are constantly going after those last 5-10 pounds, this episode will give you a whole new perspective on the scale. Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Last week I talked about the NSS skill — making meals nourishing, satisfying, and satiating.This week I’m sharing a current coaching client case study that shows just how quickly this ONE skill can start transforming how you’re eating.A brand new client came in struggling with afternoon snacking, over eating junk food, and totally stuck in the “once I start I can’t stop” cycle. But when we looked at what she was eating earlier in the day we instantly realized the problem wasn’t where she thought it was.In this episode we get into:* the “healthy” lunch that wasn’t actually satisfying her* why meals that only check the nutrition box always backfire* the first experiment she tried and how it worked* how one tweak changed the entire afternoon dynamicA simple example of how one simple skills can get you instant results. Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

A woman on a call last week said to me:  “I’ve never heard anyone talk about food like this before.”And that’s the problem. Most conversations about food are still stuck on:Calories. Macros. Protein grams. Good vs. bad.But what if the issue isn’t your willpower…What if you’re just asking food to do the wrong job?In this episode, I break down two foundational, proprietary skills that completely change how you think about eating:The NSS framework (nourishing, satisfying, satiating) — and why missing ONE of those derails everythingThe “jobs of foods” concept — and how that’s what’s actually behind “once I start, I can’t stop”This isn’t about tracking harder or putting more rules in place. It’s about creating a way of eating that actually works for you.If you’ve ever said:“I can’t have that in the house.”“I don’t know what works for me.” "Once I start, I can’t stop."This super specific, actionable episode will change everything for you. Click here to see the NSS infographic on my website!Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Three months ago, I decided to start cooking once a week. Not because I decided I love cooking (I didn’t and still don’t).Or because I suddenly felt inspired.Or because I needed a new hobby.I started because it felt aligned with how I wanted to be showing up for my family (aka, my values).And what this little “once-a-week dinner” experiment has reinforced about behavior change is huge.In this episode, I’m breaking down:* Why most people fail at new habits (it’s not because they’re lacking willpower)* The real reason “falling off the wagon” happens* How to build a system that works even when you skip a week* Why making it smaller than you think you should is the secret to successThis isn’t about how to meal prep or find the highest protein recipes. It’s about how to follow through on something you don’t always feel like doing… without every second of it. Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

“Once I start, I can’t stop.”You know the drill: You’ve tried not keeping these foods in the house.You’ve tried willpower.You’ve tried “just one.”You’ve tried swearing them off forever.But every time that food shows up … you lose control.In this episode, I’m walking you through the exact process I use with my clients to break the cycle. Not with more restriction. Not with “just eat intuitively and hope for the best.” And not with a free-for-all.With structure. With skill. With actual behavior change.I’m talking about:* Why avoidance keeps you stuck (even if it feels like control)* What hyper-palatable foods are actually doing to your brain* The graded exposure method that turns down food noise* The five-step structure that changes everythingIf you’ve ever felt like certain foods are a life sentence, this one’s for you.Save it. Share it. And listen with a notebook nearby.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

This week I’m talking about something that’s been sitting heavy with me: the insidious pressure for women to fix their faces as they age — and what happens when you don’t.I’m not talking about  skincare and makeup. I’m talking about injections, lasers, facelifts, and the growing reality that it’s getting harder and harder to see women in their 40s, 50s, and beyond who haven’t invasively altered their faces — especially online.I talk about:* Why this feels eerily similar to growing up with zero body-size diversity* How comparison gets warped when you’re looking at untouched faces vs. touched faces* The isolation that can creep in when you’re choosing not to participate (or can’t)* And why visibility actually matters more than we want to admitThis isn’t about judgment.It’s about naming the pressure, the privilege, and the very real mental toll of where we are — and making space for women who are opting out, quietly wondering if they’re the only ones.If you’ve ever looked in the mirror and thought, Is something wrong with me for not fixing this? This episode is for you.Check out Mrs. Derm on IG if you're curious.Here's the photo of Christy Turlington. Here's the episode about Martha Stewart.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Lately, I’ve been noticing how easy it is to outsource our opinions.About clothes.Food.Workouts.Supplements.Even our bodies.In this episode, I’m talking about the copycat culture we’re all swimming in right now. The constant links, recommendations, and “everyone loves this” energy. And the insidious way it teaches us to stop trusting ourselves.I’m sharing the one question I keep coming back to when I feel that pull to buy it, try it, or do it just because someone else swears by it: How is this actually working for me?I'm talking about:Why copying someone else’s strategy is a fast track to self-doubtWhat’s really happening when something “works for everyone else” but not for youHow to stop blaming yourself when a product, plan, or trend doesn’t work for youIf you’ve ever bought the thing, tried the plan, or followed the advice and thought, why isn’t this working for me? — this one will hit home.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

This week’s episode is basically a Diet Diaries talk show—two women in their mid-late 40s talking about the things you think but are afraid to say out loud. Tammy Spiewak is back (somatic experiencing practitioner, yoga teacher, life coach… also my actual friend), and we dive straight into two big topics that sound unrelated but are absolutely the same conversation:1. The insanely underestimated work of feeding your family. Not meal planning in a cute Pinterest way. The actual mental load. The “what are we eating, when am I making it, what do I need from the store, do I have time, will anyone even eat it” loop that runs in the background of your brain. 2. The way injections and “beauty maintenance” have become weirdly casual, like it’s the same thing as ordering a matcha. And what that normalization is doing to women who already feel like their bodies are a constant project. We talk about the pressure to “keep up,” the lie that fixing the outside fixes the inside, and why the discomfort you’re trying to avoid just pops up somewhere else.This is really an episode about ease. About “good enough.” About how exhausting it is to feel like you’re supposed to have it all figured out while you’re literally just trying to live your life in a body that is allowed to change.If you’ve ever had the thought, “what are people going to think?” about what’s in your shopping cart, what your stomach looks like, whether your face is aging “too much,” or whether you look like you take care of yourself the right way…this one will hit home. Hard. Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

I had a realization at the end of last year that will sound kind of obvious… but it honestly wasn’t.Here it is:  I love shopping. I love the hunt, the tracking, the package arriving.And I also hate what happens after… when my closet feels more stressful, getting dressed feels harder, and I’m like, why did I do this again?In this episode, I’m connecting shopping to food in a way that’s going to make a lot of things click for you. Because it’s not really about the jeans, the sweater, the late-night snack, or the “I’ll just start over Monday” plan.It’s about the skill of being able to sit in discomfort without trying to fix the feeling immediately.If you’ve ever bought something (or eaten something) hoping it would make you feel better… and then felt worse after?Listen to this one.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Protein has entered the backlash era.Suddenly now everyone is hating on protein because it is EVERYWHERE.Candy, chips, ice cream, water, even Starbucks.It’s like if every single food doesn’t have protein in it, you’re doing it wrong. Not to mention, somehow we’re all supposed to know exactly how many grams we “need” every single day.In this episode, I’m slowing the whole conversation way down. I’m sharing how my perspective has shifted over the last few years. And a simple way for you to start rethinking it too. I’m not telling you to stop caring about protein!  But I am telling you how to stop letting it run your life and make you feel like a failure. I’m talking about:Why chasing a protein goal is stressing you out more than helping youThe difference between eating more protein and understanding how protein actually works for youA skill-based way to figure out how much you truly need — without tracking, copying, or forcing cottage cheese into everythingIf you’re exhausted by protein math, TikTok advice, and feeling like you’re somehow still doing it wrong and never getting enough, this episode will feel like a breath of fresh air.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

This is the last Diet Diaries episode of 2025 — and instead of a big “new year, new you” pep talk, I’m going in a very different direction. Which will likely come as no surprise.In this episode, I’m talking about:Why I recently unfollowed a coach I liked — and how much mental space it freed upThe quiet damage of following too many experts (on food, fitness, business… everything)My honest take on resolutions, words of the year, and all the new year pressureIf you’re feeling overwhelmed, second-guessing everything, or wondering why all the “good advice” is making things harder instead of easier… this one’s for you.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

If you’re feeling the mental tug-of-war over peppermint mochas, office cookies, grocery-store “limited edition” everything, or the once-a-year foods that only show up for one amazing (and stressful) moment…you’re not broken. You’re not failing. You’re human.In this episode, I’m digging into:Why food noise naturally spikes from Halloween through New Year’s (you’re not imagining it)How scarcity + urgency hijack your decision-making — and how to get your power backThe “Jobs of Foods” skill and why remembering what a seasonal treat is actually for changes everythingHow to enjoy the foods you love without crossing that line into feeling sick or out of controlA simple way to check in mid-bite so you can enjoy the moment instead of bulldozing through itThis isn’t about pretending holiday food is “no big deal.” It is a big deal — emotionally, culturally, and yes, biologically. But once you understand what’s actually happening, you can make choices that feel intentional instead of panicky.If you want help applying these skills to your real life this season (because this work is so much easier with support), I’m here for you.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Friends… this one is for every single woman who has ever stood in a fitting room sweating, swearing, and promising herself this time she’ll lose the weight.We’re in the thick of holiday dressing season, I’ve been deep in the saga of finding a dress for my niece’s bat mitzvah (the try-ons are here and here!), and today I’m walking you through the exact process I use every time I shop — or honestly, every time I get dressed from my own closet.It’s my LFC Method: Love. Fits. Comfortable.Simple… but also life-changing.Because when you start choosing clothes based on how they work for your real body, not the body you used to have or the one you think you “should” have, everything shifts — your confidence, your mornings, your shopping habits, even your wallet.Inside this episode I share:How to tell the exact moment you’re talking yourself into something — and why it’s always a noWhy two boxes checked (cute + fits) isn’t enough if you’re not comfortableHow clothes you never wear quietly drain your energy and your self-trustWhat shifts when you stop dressing to “look smaller” and start dressing to feel like yourselfChanging how you talk to yourself while getting dressed is one of the most powerful body image tools you will ever use. Let me know how it goes. Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

This week, I’m teaching you a quick, super-actionable tool you can start using immediately — especially if you’re heading into a season of parties, appetizers, cookie trays, latkes, and all the random “just take one!” moments that somehow turn into a whole meal.We’re talking about The Plate Pit Stop — a tiny action that helps you stay connected to what you’re eating without tracking, restricting, or giving yourself a whole list of rules to follow. It’s shockingly simple… and even more effective.Inside the episode:The sneaky way grazing disconnects you from your hunger and your choicesWhy your brain lies to you about how much you’ve actually eatenHow one tiny slow down moment can completely change the way a holiday event feelsWhy this works even when you aren't trying “be good” or micromanage your foodHow to use this at home This isn’t about portion sizes or protein targetsIt’s about awareness — the kind that makes you feel good when you leave a party instead of stuffed and pissed off at yourself.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Getting dressed is hard enough as it is. Getting dressed in a body that feels new after eating disorder recovery or years of disordered eating? Whole different level.In this conversation, I’m joined by personal stylist Nicole Garfunkel, who works specifically with women in eating disorder recovery, to talk about closets, clothing sizes, “flattering,” experimenting with style, and why your wardrobe might be the missing piece of your healing.You’ll hear:Why your closet holds so much emotional “energy” – and what it means if it’s packed with old sizes and “one day” jeansThe first thing Nicole has clients do before shopping or buying anything new (and why it has nothing to do with trends)A totally different way to think about “flattering” that has nothing to do with looking smallerPractical, grounded tips to make shopping less triggering – from what to eat, to who to bring, to when not to goHow getting dressed can become a daily self-care ritual instead of a panic-inducing choreHow to start experimenting with clothes when you’re convinced you “can’t pull that off”Why re-wearing your clothes (instead of constant hauls) can actually help define your personal styleNicole is a personal stylist for people in eating disorder recovery. Her mission is to is to help you use fashion as a tool for living the life you desire, especially once you’re recovered into a new body and a new version of yourself. website - https://stylingconfidential.comIG - https://www.instagram.com/styling_confidential/tiktok - https://www.tiktok.com/@styling_confidentialConnect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

There’s a version of today’s conversation that stays polite and surface-level…and then there’s the version I decided to record today.I’m talking about the pressure women feel to “fix” their bodies, why so many of us are trying to escape any sense of emotional discomfort, and what it really means when we say a cosmetic procedure “makes me happy.” This one of the most honest episodes I’ve ever recorded—and if you feel called out and uncomfortable, then I’ve done my job. Because complacency around this is NOT ok. In this episode, I get into:the real reason we feel drawn to surgeries, lasers, and injectionshow social media makes it feel like everyone is doing itthe difference between happiness and reliefwhy peer pressure doesn’t end in middle schoolwhat happens when every woman strives to look the samehow this impacts our kids (yes — even our sons)the internal work I’m choosing to do instead of “fixing” myselfConnect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Ever tell yourself “I’ll just have one”… and then wonder how the whole bag disappeared?Or swing the other way — “Nope, I can’t have that, I’ll go off the rails” — and still end up thinking about it all day?This episode is about the middle skill that almost no one teaches: the ability to not decide right away.When you stop reacting to every craving — whether it’s with “screw it” or “I shouldn’t” — you create space to actually learn what’s going on. And that changes everything.💡 Inside this episode:How to handle “trigger foods” without cutting them outWhat happens when you delay a craving instead of fighting itWhy not deciding might be the most powerful decision you makeReal stories from clients (and me) about learning to ride the craving wavePerfect timing as we roll into the holidays — this one’s about building calm and clarity around food, even when there’s candy, cookies, and chaos everywhere.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

We’ve all heard the headlines about GLP-1s. The miracle weight-loss meds. The quick fix. The controversy.But what does it actually feel like to live it?Nicole has been my client for 18 months and a year ago she started Zepbound  and has lost nearly 60 pounds. But that’s not the only story.The story is about what happened underneath the weight loss—the food noise that finally quieted, the skill work that still had to happen even with the meds, and the life she’s living now that no diet ever gave her.What we talk about:What “food noise” really feels like — and what happens when it finally goes quietThe difference between biological change and behavioral changeWhy the meds don’t replace the work — they create space for itThe “finish your plate” brain that doesn’t disappear overnightHow Nicole’s body image is evolving while she’s still losing weightConnect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

A 2.5-minute reel about a guy telling 18-year-old me my stomach “wasn’t his type” blew up on TikTok. The views and follows were cool, but they were far from the best part. That goes to the women who showed up in the comments. Women in their 40s, 50s, 60s, 70s sharing the one sentence from their parents, boyfriends, trainers and random men they dated that changed the course of their lives--and not in a good way.In this episode, I read a few of those jaw-dropping comments, explain why these voices stick, and show you what actually changes the channel in your head (without another diet). If you’re tired of waking up hating your body and don’t know what to do next, this one’s for you.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

If I overeat chips at lunch, is it okay to skip the carb at dinner to “make up for it”?That’s the question one woman asked me at a recent workshop — and it’s one of my all-time favorite topics to talk about because we’ve all been there.I used to live in that “checks and balances” mindset with food. The constant math in my head, the promises to “be good later,” the bargaining with myself to undo whatever I just ate. It felt logical, but it ultimately made eating way more stressful — and it kept me stuck in a cycle of guilt, restriction, and rebound eating.In this episode, I’m sharing:Why “making up for it later” always backfiresThe sneaky difference between skipping something out of self-care vs. punishmentHow to handle overeating without spiraling into “fuck it” modeMy favorite analogy that will give you a light bulb momentIf you ever find yourself trying to “even things out” with food, this one’s for you.Grab my free Food Behavior Blueprint mini course that I mention in the episode — it’ll help you figure out what’s actually driving your eating patterns so you can stop playing "let's make a deal" with your meals.Or if you're ready to go into 2026 feeling the best you ever have, book a consult here. Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

You don’t need more hours in the day — you need more energy.This week, I’m breaking down why traditional “time management” advice doesn’t actually work, and what to focus on instead. Because you can have all the time in the world and still not have the mental capacity to do the thing you planned.We’ll talk about:The real difference between time and energy managementWhy doing less might be the key to doing moreHow to build your own “good, better, best” options when your energy tanksThe simple mindset shift that can help you stop burning out and start following throughIf you’ve ever thought, if I could just manage my time better, I could get so much more done…this one’s for you.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Ever wonder why meal prep is just so damn hard? Turns out it’s because meal prep isn’t just ONE thing to do. It’s actually ten little things to do. Which is the case for SO MANY tasks that feel hard and overwhelming.In this episode, I share a surprising story (involving my hair of all things 🙃) that reveals why meal prep—and honestly, anything that feels “too hard”—isn’t as impossible as it seems.You’ll learn:Why “meal prep” isn’t one task, but a whole chain of tasksHow breaking things into smaller steps shows you where the real struggle isThe one simple shift that makes hard habits easier to stick withIf meal prep (or anything else in life) feels like a wall you keep slamming into—this episode is going to show you how to finally break it down and get it DONE.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

You don’t lack motivation—you’re just motivated to do something else. Scrolling TikTok. Sleeping in. Sitting on the couch.In this episode, I’m breaking down:Why going to the gym is NOT a habit (and why that matters)The hidden reason you keep skipping workoutsHow to start exercising when it feels impossibleIf you’ve ever said, “I just need to get motivated,” this one’s for you.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Martha Stewart looks 24… at 84.What does that even mean?When we see photos like this, is it empowering? Harmful? Both?This week, I’m breaking down:Why “looking younger” is never just about looking youngerThe slippery slope of interventions — from mascara to faceliftsHow to decide what you actually want vs. what society told you to wantAnd the one line from a blog post that completely reframed how I think about aging.This isn’t about judging Martha or anyone else. It’s about learning how to navigate the insane expectations women face — and how to show up as the best version of you right through out it all. Here's the post I refer to Here's the article from The Cut about deep plane facelifts.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Ever feel like everyone on Instagram is living a perfectly reset, “glowed-up” fall while you’re just trying to survive the back-to-school chaos?Same.This week, I’m breaking down:* Why your fall doesn’t need a glow-up, no matter what social media says* How influencers make change look effortless… when it’s actually anything but* The viral reel about weighted vests that had me yelling at my phone* A simple way to stop internalizing every piece of wellness advice you see onlineThis is part rant, part reality check, and part reminder that what’s “best” isn’t universal—it’s personal. And just because you saw it on Instagram doesn't make it true. Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Weighted vests are everywhere right now--and that’s definitely not a bad thing. But there’s a lot of buzz going around out there and I know many of you are wondering:👉 Will they make you stronger? 👉 Will they actually build bone density? 👉 Or is it just another overhyped “fitness hack”?In this episode I’m cutting through the noise with what’s actually true (and what isn’t). I’ll share:The real benefits of weighted vests (hint: it’s not what TikTok says)How to know if your vest is actually doing anything for youWhy intensity mattersIf you’ve been tempted to buy one, or if you’re already walking around with 8 pounds strapped to your chest, this episode will give you the no bullshit breakdown you need to make the choice that’s right for you. Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Remember The Biggest Loser? I was obsessed. That show was appointment TV if there ever was such a thing!That show was everywhere in the 2000s—17 (!!) seasons of extreme workouts, starvation diets, and public weigh-ins packaged as “inspiration.”Netflix just released a three-part documentary about it. And while it covered some drama behind the scenes, I was more shocked about what it didn’t cover:The food. Contestants were eating as little as 800 calories a day—yet the show framed it as “healthy” and barely glossed over it.The fallout. What did that kind of treatment do to contestants’ self-worth, body image, and relationship with food? (Spoiler: the doc barely touched it.)The viewers. Millions of us—including me—were glued to it every week. What did that obsession do to us culturally? And what echoes of it are still shaping diet culture today?I share what I think the documentary missed, my own (kinda shocking) memories of being obsessed with the show, and the ripple effects we’re still living with.Because the real story isn’t just about a TV show. It’s about the way we’re taught to believe weight loss equals happiness—and how that belief is still sold to us in new packaging today (including by this documentary). Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Sometimes the reason you’re not doing the thing to you need or want to do…is because you’ve made it way too complicated.I realized recently I’d turned a simple daily habit into a whole production — the “perfect” setup, the ideal conditions, all the steps to make it better — until it became so much work that I stopped doing it completely.In this episode, I’m sharing:The sneaky way I overcomplicated something I’d been doing for yearsHow chasing “perfect” often kills our ability to show up at allThe good/better/best framework I use with clients to strip things down to the minimum viable versionHow to create your own “do less” plan so you can actually follow throughIf doing less makes you feel uncomfortable—like you’re not doing enough—this episode will begin to change the way you think about making progress.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

I just got back from 10 days in Switzerland and Italy—and let’s just say this was not a “protein and veggies” kind of trip.Think:Jet lag messing with my hungerChocolate for “dinner” (more than once)Food noise cranking way upLearning to roll with tiny portions, weird mealtimes, and zero snacksSaying yes to gelato at 3 p.m. because it was the values-aligned choiceThis isn’t about “staying on track” while traveling. It’s about using skills when routines fall apart—and knowing the difference between actually being “off” and just being human.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Most struggles with food and eating don’t come with a diagnosis.After all we're taught since birth that wanting to lose weight and eat healthy is good thing…right?But what if it’s not? What if the constant guilt, rules, and second-guessing aren’t just “part of being a woman”—but signs of a deeper struggle that most people never name?This week, I’m joined by University of Texas journalism professor and author Mallary Tenore Tarpley to talk about her memoir Slip—and the messy, quiet reality of disordered eating that lives in the space between full-blown illness and full recovery.Mallary shares what it was like to move from treatment for anorexia into what she calls the middle place:The part no one talks about.The part with fewer rules, but more doubt.Where you look fine… but don't always feel or behave fine.We get into:Why so many women are suffering without ever getting diagnosedThe way our culture normalizes disordered eating through “wellness"What support looks like when you’re no longer acutely sickWhy food noise isn’t always the problem—and what’s really underneath itWhat true recovery looks like day to dayI am truly honored to have Mallary as a guest today and hope her story and this conversation help you feel seen and to know you aren’t alone. This is truly a must listen for every woman who has ever been on a diet, felt guilty for eating something “bad,” hated how their body looked or knows a woman who has….so that’s all of us 💗Buy SlipConnect with MallaryMallary Tenore Tarpley is a journalism and writing professor at the University of Texas at Austin’s Moody College of Communication and McCombs School of Business. Her writing has appeared in The New York Times, The Washington Post, Los Angeles Times, and The Dallas Morning News, among other publications. She is the recipient of a prestigious Alfred P. Sloan Foundation grant, which helped support her research and writing. Mallary graduated from Providence College and has a master’s of fine arts in nonfiction writing from Goucher College. She lives outside of Austin, Texas, with her husband and two children. Slip is her first book. Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

We spend so much time wishing we could go back and do things differently—talking to the past version of ourselves who didn’t know better. But what if there’s way more power in looking forward instead of backward?In this episode, I’m breaking down:Why thinking about your future self  (not just your past) changes everythingHow to create a clear, concrete plan to support the “you” who’s just minutes awayA simple framework to stop living on autopilot and start making choices that feel good now and laterIf you’ve ever felt stuck in regret or struggled to connect your actions today to the results you want tomorrow, this conversation will help you find a different way in.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Ever wish you could just not have cravings? That you could flip a switch and never think about chocolate, chips, or cookies again?I used to think that too. (I even ran a workshop called Conquer Cravings, no joke.) But here’s the thing: cravings aren’t a problem you need to fix. So if they're not a problem, then what are they?In this episode, I’m sharing:Why cravings are actually information about your body and mindA simple way to “work backwards” to uncover what your cravings are trying to tell youWhen cravings move from normal to something that needs more attentionHow rethinking cravings can take you out of that all-or-nothing mindsetConnect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Ever feel like you’re stuck between two shitty choices? Like…either you diet yourself into misery to lose weight, or stay exactly where you are and but have to deal with the discomfort of being in a body you aren’t happy with? In this episode, I’m breaking down the idea that discomfort is inevitable—but you do get to choose which discomfort moves you closer to who you want to be and which one moves you further away. We’ll talk about: ✨ The sneaky ways “I’ll be happier when I’m thinner” thinking shows up—even when you know better ✨ Why eating cookies isn’t inherently “bad”—but sometimes the reason you’re eating them is ✨ A simple exercise (literally drawing a fork in the road) to get clear on which action is truly in alignment with your valuesAnd here's the link to the 5 day Food Behavior Blueprint!Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

You hear one expert say “eat more protein.” Another says “cut back on protein.” One promises food freedom in 30 days. Another says counting macros is the only way.So who the hell do you listen to?In this episode, I’m  working to make sense of the chaos — in the wellness world and in the business coaching world — and sharing the exact questions I’ve been asking myself lately to tune out the noise and figure out who actually deserves my trust.Because it’s not just about what someone says — it’s how they say it, why they say it, and how it makes you feel.InsideWhat to look for (and what to run from) in coaches, content, and “solutions”The sneaky way urgency gets weaponized in wellnessHow to know if someone’s challenging you in a good way — or just making you feel like shitIf you’ve ever felt confused, overwhelmed, or just… over it… when it comes to health advice, this one’s for you.Plus, a behind-the-scenes look at why I created the Food Behavior Blueprint — and how it’s different from everything else out there.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

This week I’m breaking down how your space might be quietly driving your cravings, overeating, and mindless snacking. This isn’t just about putting a fruit bowl on the counter. We’re going deeper.Inside the episode:Why removing chocolate (or any sweet/snack) isn’t diet culture — and when it can actually helpHow changing where you eat (or scroll) changes what you eatThe two ways to change your environment — and which one actually matters mostYou’ve probably been blaming yourself when it’s really your setup. Let’s see if we can fix that.🎧 Hit play to see how shifting your space can shift your habits — without relying on discipline or cutting out all your favorite foods.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

What If You’ve Been Solving The Wrong Problem with your eating?What if It’s not about eating less. Or cutting sugar. Or banning snacks.The reason you keep struggling with food might not be what you think — and that’s exactly why your “fixes” haven’t worked long-term.Today I’m breaking down:Why you might be chasing after the wrong problemThe simple questions that reveal what’s really driving your habitsHow my free Food Mindset Makeover walks you step-by-step through figuring it outYou don’t need more rules. You need better information — about you.Click here to sign up for Food Mindset MakeoverConnect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

I recorded this one sitting in my kitchen, still practically crying, still processing—in real time.Because when the thing you’ve been planning for 18 months looks like it’s about to get rained out, being told “you can’t control the weather” feels more like a gut punch than helpful advice.This episode isn’t really about Ben’s Bar Mitzvahthough (ok, it’s a little about the Bar Mitzvah). It’s about what happens when we logically know we can’t control something—our weight, a craving, a body change in perimenopause—but that knowing does nothing to actually make us feel better.So what do you do when you feel totally powerless?That’s what this episode is about.✏️ The list I wrote💥 What to do with the griefof not having control✅ And the unexpected outcome of writing down exactly what you can control—even when it changes absolutely nothingI love this episode and hope it connects with you!Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Summer is basically here. Which means less clothes, more skin, more photos and more body noise.  In this episode, I’m unpacking a powerful client convo about how much meaning gets lost the second we start picking apart how we look in a picture. We talk about:How to respond to that gut-punch judgment when you see yourself in a photoWhy our first reaction isn’t the full storyA simple question to ask before you even look at the pictureWeddings, vacations, graduations, recitals, pool parties—photos are coming. Let’s get ready to see more than just what we look like.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

In this episode, I unpack a question someone asked me on Instagram—Do you struggle with weight gain?—and explore the nuanced, layered truth behind it after my answer on IG only glazed the surface.We’re talking about why weight gain isn’t always a bad thing but why it often feels bad, how biology, stress, life phases (hello, menopause), and old food patterns all play a role, and how to sit with the emotional and physical discomfort that weight gain often brings.You’ll hear:When weight gain might actually be a good signWhat curiosity (instead of panic) can teach youWhy menopause weight changes are biologically normal AND also still hardHow to find self-compassion when your jeans feel tightIf weight gain feels like a constant battle or brings up panic, this is for you. Can we start asking different questions and stop labeling everything as a problem to be fixed? Let's talk about it. Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

What happens when your body no longer looks, feels, or moves the way it used to—and you didn’t get a say in the matter?This week on The Diet Diaries, I’m talking with Veronica Kautz—a breast cancer survivor, wife, sister, mom of two and worker of 2 full time jobs (she’s the founder of Scotch Plains City Lifestyle Magazine)—about her experience living in a body that’s been through a double mastectomy and breast reconstruction.We talk about:* The grief of losing her breasts* How to advocate for your health*  How her diagnosis impacted her tween daughter * The unexpected feelings after having breast reconstructionThis conversation is raw, honest, and so needed. If you've ever struggled with body image—especially after illness, surgery, or any major physical change—hope you’ll listen in. This one’s for you. 💛_____________________________________________________________________________A lifelong builder and believer in people, Veronica brings over 25 years of experience scaling high-performing sales orgs in the Talent Acquisition space. Today, she’s championing AI-driven hiring as CRO at OptimHire while also co-publishing Scotch Plains City Lifestyle, a hyperlocal magazine connecting brands with community.Born on Long Island and now proudly rooted in Scotch Plains, NJ, Veronica is the youngest of five sisters, married 19 years, and mom to two incredible kids — one boy, one girl. She’s walked 60 miles for a cause, pitched CHROs by day and local businesses by night, and believes deeply in doing good work with good people.Off the clock, you’ll find her front row at a concert, cracking up at a comedy show, or cheering on anything live — because for Veronica, it’s all about connection, whether across a table, a Zoom call, or a stage.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

Structure and flexibility.We always  think we have to choose.You're either a planner or you're go-with-the-flow. But what if the magic actually lives in the middle?In this episode, I’m breaking down:* Why structure without flexibility will eventually burn you out* Why flexibility without structure will leave you spinning your wheels* How these two things work together to create the change you’re looking for* What this actually looks like with food, with exercise and across everyday life.Whether you're trying to move your body more, eat better, or just get unstuck, this episode will tell you exactly how to start going after the changes you want to make. Want a clear roadmap for balancing structure and flexibility specific to YOUR life? Book a Power Hour Coaching session.Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

In this episode, I’m sharing the story behind my recent foray in self-tanning (spoiler: it’s for Ben’s bar mitzvah), and the bigger conversation it sparked about how we see ourselves, especially as summer approaches. This one goes deep into the kind of appearance-based noise so many of us live with all day long... and don’t even realize.We’re talking about:* The pressure to be “tan enough” to wear white* Why body modification often feels like a necessity, not a choice* What it means to feel like yourself vs. trying to look “better”* How to start noticing and quieting the noise in your head about how you lookThis is not a judgment on tanning or makeup or any of the things we do to change our appearance. It’s an invitation to get curious, ask why, and maybe—just maybe—loosen the grip body noise has on your life.And if you want to book a Power Hour session to talk about body noise or anything else you're struggling with as we approach summer, just click here. Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries

In this short solo episode, I’m talking about a new way to work together that honestly should’ve existed a long time ago. If you’ve ever thought, I wish I could just talk to Jordana—this one’s for you. It's called Power Hour Coaching, and it's exactly what it sounds like: no long-term commitment, just a high-impact hour (plus a little more) to get you clarity, strategy, and support.But it’s also about something bigger—how we unknowingly carry all-or-nothing thinking into the way we ask for help... and why that’s keeping so many of us stuck.In this episode:* Why I created Power Hour Coaching * Who it’s for * How one hour can actually be more than enough* What we’ll cover, what you’ll walk away with, and what ongoing support looks likeYou can book directly using this link—no consult call, no waitlist. Just click and do the thing. Connect with JordanaFind me on InstagramSign up for my weekly letter with personal stories and nutrition, body image and mindset tipsSchedule a free discovery call to talk more about working together Listen to more episodes of The Diet Diaries