The Diet Diaries

What happens when someone loses a noticeable amount of weight on a GLP-1…and doesn’t tell you they’re taking one?Do they owe you that information? Absolutely not.But is it really that simple? I don’t think it is.Because when someone tells you they lost weight by eating more protein, walking more or cutting out sugar, you might walk away thinking: Fuck. I’m doing those things. Why isn’t it working for me? What am I doing wrong?And suddenly you’re right back in the cycle of trying harder, restricting more and blaming yourself.In this episode, I’m getting into the VERY messy conversation around GLP-1s, weight loss, privacy, stigma and what happens when the whole story isn’t visible.We’re talking about:Whether you should disclose that you’re taking a GLP-1Why there’s still so much shame and judgment around these medicationsThe unintended impact of letting people believe weight loss came from “just eating better and exercising”I don’t have a neat answer for this one. And that’s kind of the point.Two things can be true: Nobody owes anyone their private medical information. AND the way we talk—or don’t talk—about GLP-1s has consequences.This one is about getting curious, sitting in the discomfort and having a conversation we desperately need to be having.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 finished recording this episode with body liberation psychotherapist Paula D. Atkinson and immediately knew:This is one of my favorite conversations I've ever had on the podcast.Not because we agreed on everything (although we agreed on a lot), but because Paula made me think in entirely new ways.About body image.About dieting.About permission.About rage.About why so many of us have spent decades believing our bodies are the problem.This conversation challenged me, validated me, made me laugh, and honestly blew my mind more than once.If you've ever wondered why you think the way you do about food or your body, this episode is going to give you the answers.We cover:why diet culture functions more like a cult than a wellness practicethe connection between women's rights and beauty idealsThe role and impact of GLP-1sThe mindset shift that is non negotiableWhy the goal isn't fixing your body...it's questioning the beliefs that convinced you it needed fixing in the first place.Paula D. Atkinson is a queer, woo-woo desert witch and a liberation-focused psychotherapist. She has been working for over 15 years with those who suffer from disordered eating, food obsession, exercise addiction, and body hatred. Paula created and taught a course on the history of fat phobia and our culture's thin worship as a professor of Weight & Society at George Washington University.  She trains professionals, clinics, and organizations in doing less harm in a thin-obsessed world. She has been interviewed for various articles, podcasts and broadcasts, including on NPR, and co-hosts a podcast that explores how psychotherapy conspires with the many systems that cause mental suffering. She is a second-generation yoga teacher, a psychic witch, an artist, and an aspiring DJ! Paula grew up in the Bay Area, lived in DC and NYC for over 20 years, and recently relocated to Palm Springs CA where she is grateful every day for the dry heat, big sky and the desert vibrations.Insta: @pauladatkinsonWebsite: https://www.pauladatkinson.com/FB: https://www.facebook.com/pauladatkinson/TikTok: @pauladatkinson5YouTube: https://www.youtube.com/@WINWWYEpisode of Surrounded: https://youtu.be/M7K87rGoGps?si=KPjMLmxc4KPfp0nJConnect 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 years, every time I started running it was for one reason: to lose weight.Which is exactly why I never stayed with it.Now, for the first time in my life, I've been running consistently.In this episode, I'm sharing what changed, why it matters, and how this same shift could completely change your relationship with exercise (and honestly, food too).You'll hear:Why trying to lose weight can actually make it harder to stay consistent with exercise.The surprising reason I've been running consistently for almost a year (for the first time in my life).How chasing outcomes you can't control sets you up to quit—even when you're doing "everything right."The mindset shift that makes healthy habits feel easier to stick with.Why "enough" exercise might be a lot less than you think.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

Eating on vacation used to mean one of two things: trying desperately to stay "on track" or saying fuck it and promising to start over when I got home.Either way, it made vacation super stressful. In this episode, I'm taking you inside what, why and how I ate during four days in Colorado—from Chick-fil-A and Crumbl cookies to burgers, fries, ice cream and dinners I wasn't even hungry for.I'm talking about:Why I ate two bites of one dessert and every last bite of anotherWhat happened when I was starving after eating 45 grams of proteinWhy I sometimes ate when I wasn't hungryHow travel, family, hunger and really fucking good food impacted the choices I madeWhat all of this can teach you about paying attention to what, why and how you eatConnect 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 stepping on the scale can make or break your entire day (or if you avoid it entirely because you’re afraid of what it will say), this episode is for you.Today I'm breaking down what the scale is actually measuring, why your weight naturally fluctuates, and how a lifetime of diet culture has taught us to treat one number like the ultimate measure of success or failure.More importantly, I'm giving you specific, practical ways to respond differently so the scale stops controlling what you eat, what you wear and how you feel.  If you've ever felt amazing one morning because the number went down—or like a complete failure because it went up overnight—this conversation will change the way you think about the scale forever.In This EpisodeWhy the scale is just a piece of data—not a verdictWhat the scale is actually measuring (and what it isn't)Why weighing yourself once a week vs every day require completely different ways of interpreting the dataThe real problem isn't the scale—it's how you respond to itWhy you need progress markers that have nothing to do with your 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

Today's episode is a little different.I'm taking you inside an actual coaching session with a woman who came to me convinced if she could just find the “right” thing to eat, it would solve her perimenopause weight gain.She asked me if she should  focus on protein or fiber or water—which one was it?!?!?!But after asking just a handful of strategic questions, it became clear none of those were her problem.In this episode, I walk you through exactly how we uncovered what was really driving her weight gain, the simple experiment we created together, and why lasting fat loss has so much more to do with how and why you eat than simply what you eat.If you've ever felt like you're doing "all the right things" but your body isn't responding the way it used to, this conversation is for you.What you'll learnWhy asking "Should I eat more protein?" is often the wrong questionThe hidden eating pattern that was sabotaging this woman's progressWhy healthy foods can still make weight loss hardThe behavior change strategy that made it easy for her to follow throughConnect 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 lot of conversations about GLP-1s focus on food noise, appetite, and weight loss.But there's another side of this that almost nobody is talking about.What happens when these medications suddenly give you the freedom to eat foods you've been afraid of your entire life?For women who have spent decades dieting, restricting, and trying to control their eating, that freedom can feel incredible. But it can also create some unintended consequences.In this episode, I'm talking about:* Why some women start relying on the medication's "guardrails" more than their own skills* Why medication can lower food noise but can't make food choices for you* The disordered eating patterns that can quietly creep back inWhether you're on a GLP-1, considering one, or simply curious about all the buzz  around these medications, this episode will give you a different lens to think about food, weight loss, and what sustainable change really requires.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’re working out. You’re getting your steps. Maybe you’re strength training. And yet… the scale isn’t moving.And you’re brain is going WTF??!??!In this episode, I’m breaking down one of the biggest misconceptions about exercise and weight loss and why doing “all the right things” can still leave you feeling stuck.I get into:* Why making weight loss your only reason for exercising is setting you up to quit* The difference between exercise and moving your body throughout the day (and why both matter)* How your body adapts to the workouts and walking routines you’ve been doing for months or years* The two questions I want you asking if you feel like nothing is working anymore* The surprising change that made my own clothes start fitting differently in just a few weeksIf you’ve ever thought, I’m exercising… why am I not losing weight? this episode will help you connect some really important dots and walk away with some clear next steps. 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

GLP-1s are often talked about as appetite suppressants.But I think that's only part of the story.Because for some people, these medications aren't suppressing an appetite at all—they're helping regulate an appetite that feels completely out of control.But for other people?They may be doing something very different.In this episode, I'm talking about the difference between appetite regulation and appetite suppression, why that distinction matters, and what it means for how we think about hunger, food noise, weight loss, and health.I get into:Why appetite regulation and appetite suppression aren't the same thingThe role food noise does (and doesn't) play in all of thisWhy your experience on a GLP-1 might be very different from someone else'sThe potential downside of having too little appetiteThe questions I think we should all be asking when it comes to these medicationsThis is one of those episodes that got me thinking long after I stopped recording—and I know it'll get you thinking too.One of the articles I referencedConnect 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

Everyone is talking about what GLP-1s can do.Far fewer people are talking about what they can't.In this episode, I'm sharing my thoughts as a coach who has worked with many women using GLP-1 medications AND as a woman deeply impacted by the explosive presence of GLP1s in every corner of life.Because losing weight and feeling at peace with food or your body are not the same thing. And while these drugs can absolutely reduce appetite and food noise, they don't automatically change the way you think about food, your body, or the number on the scale.I get into:* What GLP-1s are designed to do—and why they work* The difference between weight loss and body image* Why food guilt, food rules, and scale obsession can stick around even after weight loss* What I’ve observed coaching clients who are using GLP-1s* Why behavior change and mindset work still matterWhether you're currently taking a GLP-1, considering one, or just trying to make sense of all the conversation around them, this episode offers a perspective you aren't hearing anywhere else.Find Dr NadolskyConnect 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 want to lose weight.I know. Most of the women who come to me do too.And honestly, I’ve spent the last few years feeling weirdly scared of talking about weight loss because the internet has turned it into one giant “pick a team” situation.But in this episode, I’m finally saying exactly what I believe and exactly how I coach it.Here’s the big thing:Weight loss is not the main goal in my coaching.It’s the side effect.In this episode, I get into:* why changing what you eat without changing your behavior never lasts* why losing weight does NOT automatically make you feel better around food* the client examples that perfectly show how behavior change changes everything* the reason restriction always creates a rebound effectThis one will either make you go “damn, I think I need to work with her” or “nope, she’s not right for me” and in either case it’s a win win for all of us. 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 think the problem is the chips.Or the cookies.Or the pizza.Or your “lack of self control.”But what if the real problem isn’t the food itself at all?In this episode, I’m breaking down why so many women stay stuck in the same exhausting cycle of “being good” all week… only to end up overeating, obsessing, and starting over again on Monday.And why the answer is NOT another plan to follow.I get into:* How you’re creating more food noise for yourself without even realizing it* Why eating is about way more than just what you’re eating * the massive mismatch between how you think you should eat vs. what you actually need* the client story that perfectly shows what happens when you stop trying to control food and start changing your behavior around itIf you constantly feel like you’re either “being good” or completely off the rails with food, this episode is going to connect a LOT of dots 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

You are going to want to listen ALL the way to the end of this one because there's a little gift waiting (and it may or may not be an extra discount code 😃) . And here is the link with all the details and to sign up for Trigger Food Toolkit. For the first time ever I'm dropping a podcast on a Thursday. I wasn't originally planning to, and then I recorded this episode and every reason why I created this course just poured out of me in a way that it hasn't before so I wanted to get it to you sooner and also offer you that little bonus because I appreciate you guys who listen here so much. Yes, I'm going to walk you through how the course works and what's inside but I'm also sharing some deeply personal stories and why I know it might feel hard to think about trying yet ANOTHER thing to deal with your "once I start I can't stop" foods. Or to even consider that there could be another option aside from cutting them out completely. One that lets you keep them in your life because you actually love them AND also supports you to lose weight (if that's a goal of yours).If you’ve spent years bouncing between “I’m being good” and “fuck it,” this episode is going to completely change how you think about trigger foods and why nothing has worked long term. And it's going to show you what WILL work if you're ready to believe in yourself and do something you've never done before 💗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 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