You’ve been conditioned to think weight loss only happens with strict rules, meal plans, and obsessing over every bite. But what if that’s not true? What if fat loss could be a side effect of learning to eat in a way that actually works for you—without dieting, restriction, or misery?

In this episode, we’re diving into:

• Why traditional diets keep failing you (and it’s not your fault)
• How shifting your focus from rules to skills changes everything
• Why food freedom and fat loss aren’t opposites—they go hand in hand

If you’ve ever wondered, Can I actually lose weight without a diet?, this one’s for you.

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Ever feel like you’re stuck in an endless loop of dieting rules, tracking, and feeling like you’re either winning or totally failing?

You’re not the only one. And the good news is there’s another way—and it starts with three simple words: Experimentation, Curiosity, and Practice.

In this episode, I break down why these words are the foundation of real, lasting change. You’ll learn:

🔥 Why strict rules and “on/off” thinking keep you stuck
🔥 How to shift from “I failed” to “What can I learn?”
🔥 The mindset that helps you actually figure out what works for YOU

Stop following rigid plans that don’t fit your life. Start creating your own way of eating on your own terms.

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This is might be the most personal, vulnerable episode I've ever recorded. I went back and forth about whether to even share it, but here we are.

Today I’m getting really candid on the biggest struggles I face in my coaching business—what makes it feel like shouting into the void, why social media isn’t the answer, and the challenge of doing work that doesn’t fit the flashy, quick-fix narrative.

I love what I do. I believe in it with every fiber of my being. But here’s the reality—my work isn’t flashy. It’s not about dramatic before and afters or quick-fix solutions. It’s about deep, lasting change, and that’s a much harder sell in a world obsessed with instant results.

In this episode, I open up about:

🔹 The exhausting rat race of social media and why I’m rethinking how I show up

🔹 The journal entry that stopped me in my tracks (yep, I’m reading straight from my journal)

🔹 Why I sometimes feel like my job is “made up” (and the reframe that shifted everything)

And I’m asking for your help—just one small thing that could make a massive impact.

Listen in and, if this episode resonates, I would be so grateful if you shared The Diet Diaries with ONE person who would find it helpful.

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This episode is one for the books. I rarely bring on guests, and when I do, it’s because I know their story will hit home in a big way. Today, I’m sitting down with Stephanie Brinker—a former client, mom of two daughters, and someone who has completely transformed the way she thinks about food, fitness, and body image.

We dive into:

🧠 The stories we tell ourselves about weight, worth, and success—and how to rewrite them

💪 Why strength training isn’t about getting smaller (and what it needs to be about)

🛍️ The closet clean-out rule that changed how she sees her body

🚫 How Stephanie handles friends and family who talk negatively about their bodies—and the boundary that changed everything

🌱 How she’s raising two daughters to have a healthy relationship with food & their bodies

If you’ve ever felt like you’re stuck in the same exhausting loop with food and how you feel about your body, this conversation will show you that change is possible. And not in a “just love yourself” kind of way—this is about real, tangible shifts that let you move forward without obsessing over every bite or every pound or feeling like you have to love everything about your body.

I have 3 spaces open for new 1:1 clients. If this episode resonated with you—book a complementary consult so we can connect and figure out if coaching is the support you need to get out of the all or nothing diet cycle.

Stephanie Brinker is a self-described recovering body dysmorphic. She is 51, a working mom with 2 teenage girls, and decided a few years ago that she was tired of the preoccupation she had with her weight. Stephanie decided to go all in to transform the way she connects to and thinks about food, fitness and her body. While she's still a "work in progress" she's committed to this work for life, amidst all the challenges that come while approaching menopause.

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After a year and a half of working out in my basement, I did something kinda big—I went back to a commercial gym. It wasn’t planned, but the second I stepped inside, I realized I had been missing something. The energy. The variety. The feeling of pushing myself in a different way. Today, I’m breaking down why I made the switch and how to know if your workouts are still serving you.

🔹 The surprising moment that made me realize I missed the gym.
🔹 Why my basement workouts stopped being enough—and how I knew it was time for a change.
🔹 The truth about getting stronger: Are your workouts actually challenging you?
🔹 The gym vs. home workout debate—how to figure out what actually works for you.
🔹 Strength training is non-negotiable for me—here’s why it should be for you, too.

If you’re lifting weights (or thinking about it), this one’s for you.

Here's a link to episode 189 that I mentioned in today's episode.

And if you’re ready to stop spinning your wheels with dieting, 1:1 coaching spots are open—click here to book a complimentary consult so we can get to know each other and see if coaching is the right fit.

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Ever feel like you're constantly running out of time, energy, or focus? You’re not imagining it—it’s real, and it’s why you feel stretched so thin. In this episode of The Diet Diaries, I break down the time, energy & attention "pie"—a powerful visual to help you understand where your resources are going (and why you’re feeling so drained).

🔹 Why your time and energy are finite (but you treat them like they’re unlimited)
🔹 The sneaky drains stealing your focus—without you even realizing it
🔹 How to reallocate your resources so you can actually make the changes you want

This is the mindset shift no one teaches you (but should). Plus, I share a simple way to map out your own pie and start making shifts today. Press play and let’s get into it.

And here's the link to your free Attention Audit worksheet!

If you're not on my email list and want to be so you can get all the details about the 1:1 coaching spots opening up this week, add your name here.

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This week, I’m tackling something pretty big: the idea that just because you think it doesn’t mean it’s true.

Sounds simple. But it isn’t…which is why we’re talking about it!

Because when it comes to food, your body, and all those self-critical thoughts, this concept can change everything.

Ever caught yourself thinking, I look disgusting or I can’t wear this? What if those were just stories your brain was telling—and you didn’t have to listen? This episode breaks down how to separate yourself from the constant stream of negativity and start showing up in alignment with your values instead.

Here’s a sneak peek at what we’ll cover:

• Why your brain loves to confuse thoughts with facts (and how to stop falling for it).
• The easiest first step to stop self-critical thoughts from running your day.
• How to turn down the volume on the stories that keep you stuck in the vicious cycle

P.S. If you’re not on the email list yet, what are you waiting for? I’m offering a special rate for 1:1 coaching only for folks on this list because I appreciate you so much. So add your name here and come get even more personal stories, free coaching and helpful resources I love and use personally.

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Let’s get real: It’s not the what that’s holding you back—it’s the how.

You say you want to or need to:

• Eat more protein.
• Work out more.
• Spend less time doom-scrolling on your phone.

But without a clear how, you’re stuck. Spinning your wheels. Getting frustrated. Feeling like you’re failing when really, you just don’t have a plan.

In this episode of The Diet Diaries, I’m breaking down:

• Why your "how" is the missing link between where you are and where you want to be.
• How to uncover your how so you can stop winging it and start crushing it.
• What to do when you realize you don’t have a plan (spoiler: it’s not about trying harder).

If you’re tired of feeling like nothing is changing, this is the episode for you.

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Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
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Listen to more episodes of The Diet Diaries