Afleveringen
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Hey friends. Welcome back to episode 195 of The Diet Diaries.
Why eating food to avoid waste isn't actually helping anyone (hint: especially not you)The sneaky ways guilt around food waste shows up in our lives, from leftovers to meal prepHow food waste might be affecting your body and your mindset in ways you didn't expect
Today I'm diving into a topic that always makes people uncomfortable: throwing away food.
If you've ever felt guilty about throwing food away or felt obligated to clean your plate, this one’s for you.
Here's a little peek into what we cover:
There's a lot to unpack here, and I hope it offers you a fresh way of thinking about something so many of us struggle with.
If you’re feeling crappy in your body and contemplating starting another diet this fall because you feel out of control and like there are no other options….there are.
There is coaching.
1:1 support to learn the skills to feel at ease around food and in your body, totally customized to your lifestyle, history, preferences and goals. Add your name to the interest list to get more info the week of 9/23 and get started in October.Connect with Jordana
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This week, I’m getting real about what it takes to stay on track with food and exercise when life gets stressful. With the new puppy and the chaos of back-to-school, I’ve had to lean hard on a few key habits to keep me grounded.
It’s been interesting! And I’m sharing how I’ve navigated it all without falling into the “all-or-nothing” trap.
Here’s a sneak peek of what we’ll cover:
* The concept of “anchor behaviors” and how they can keep you grounded
* Why staying consistent doesn’t mean being perfect
* A framework for adjusting your expectations when life gets crazy
If you’ve ever felt like everything’s spiraling and you just can’t keep up with your usual food/exercise routines, this one’s for you. I’ll be diving into what’s helped me stay consistent, even when life gets lifey.
If you're curious about 1:1 coaching, the interest list for this fall is open. There will be 5 spots available to help you finally feel at ease around food and in your body. Add your name to the list here to get more details the week of 9/23 and get started in October (plus you'll get a $50 discount off the monthly rate!).Connect with Jordana
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Zijn er afleveringen die ontbreken?
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In this episode, we dive into a hot topic that many people struggle with—sugar.
How much should you be eating?
Is it really as bad as it’s made out to be?
I share my thoughts on how to shift the focus from restrictive rules to a more nuanced approach that’s actually enjoyable and works with your life. We explore why sugar itself isn’t the real problem and how to enjoy the foods you love without feeling guilty or out of control.
I also talk about the importance of setting a strong nutritional foundation and making thoughtful choices without feeling deprived. Plus, I touch on the idea of “subtraction by addition,” a way to reframe how you think about your overall food intake.
If you’ve ever felt stuck in an all-or-nothing mindset around sugar, this episode is for you. Tune in to hear practical tips that make food—and especially sugar—feel easy and enjoyable again.
And don’t forget to check out the early interest list for one-on-one coaching this fall if you’re ready to dive deeper into making lasting changes. Add your name to get more info and a great discount mid-late September!Connect with Jordana
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Hi friends! Today’s topic was inspired by a conversation with a client who’s been struggling with body image. She’s been setting the intention to feel neutral about her body each day, but those intrusive thoughts keep showing up. And that got me thinking—how often do we try to control how we feel and the get frustrated when that doesn’t work?
Why trying to control your feelings might be setting you up for failureThe power of focusing on actions instead of outcomesPractical tips for improving body image without obsessing over weightHow small daily habits can lead to big changes in how you feel
Here’s the thing: we can’t control our feelings, just like we can’t control where we lose weight or how fast we build muscle. But what we can control are our actions—the small, daily things that lead to change over time. I share some strategies my client and I came up with that can help shift the focus from those uncontrollable feelings to actions so you can actually make a difference.
In this episode, we’ll cover:This episode is all about shifting your mindset from obsessing over outcomes to embracing the power of what you can control.
Reminder! If you’ve been considering one-on-one coaching, I’m opening up five spots this fall. Joining the interest list will give you first access to book a consult and $50 discount off the monthly rate. No obligations, this just gives you options. Once you’re on the list you’ll get more info mid/late September and we get started in October!Connect with Jordana
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This week, I’m keeping it real and sharing a bit about the challenges of showing up, even on those days when everything feels overwhelming. We all have those moments when life gets heavy, and it’s hard to stay on track with our goals. So, I’m here to let you know—you’re not alone in that struggle.
Why eating a massive plate of pasta might not leave you feeling as good as you’d hope.How to fill your plate with foods that keep you full without making you feel stuffedThe secret to bumping up your fiber intake without obsessing over numbers.What to do when eating out and trying to incorporate veggies with your favorite fries.
In episode 191 of The Diet Diaries, I’m focusing on something simple and tactical: eating for volume. This isn’t about quick fixes or magic solutions, but about building a skill that helps you feel full, nourished, and aligned with your body’s needs.
What you’ll hear:
This episode is packed with practical tips on how to use vegetables to help you feel satisfied and energized, without the sluggishness that can come from overeating more calorie-dense foods. We’ll talk about the benefits of fiber, the importance of portion sizes, and how to make sure your meals are working for you—not against you.
Reminder! If you’ve been considering one-on-one coaching, I’m opening up five spots this fall. Joining the interest list will give you first access to book a consult and $50 discount off the monthly rate. No obligations, this just gives you options.Connect with Jordana
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In this episode, we're diving into a topic that's been surprisingly absent from the podcast until now: intermittent fasting. A friend on IG reached out and requested this episode and I'm excited to get into it.
The surprising reason why intermittent fasting can actually lead to overeating.Why intermittent fasting might not be the quick fix for weight loss you’re hoping for.How your natural hunger patterns can make or break your success with intermittent fasting.What most people get wrong about intermittent fasting and weight loss.Is intermittent fasting more harmful for women? What the research says.
I start by defining what intermittent fasting really is and discuss the various ways people approach it, like the popular 16:8 method. I cover the potential pros and cons of IF, including how it might differ for women and men due to our unique hormonal makeup.
But here’s the big question: Is intermittent fasting right for you? I’ll share my candid thoughts on why it might not be the best fit for most people, particularly if you have a history of disordered eating. We'll discuss how the rigidity of this approach can backfire, leading to overeating, stress, and a disconnect from your natural hunger and fullness cues. I’ll also talk about who IF might be helpful for.
A peek into what I talk about today:
If you’ve been considering intermittent fasting or are curious about whether it could work for you, this episode is a must-listen. Remember, there’s no one-size-fits-all solution to feeling good in your body or finding ease around food.
And just a quick reminder—I'm opening up five spots for one-on-one coaching this fall! If you're interested, make sure to join the early interest list to get first dibs and a special discount. Click here.Connect with Jordana
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Hi friends! I lost track of how many episodes I’ve done, but we’re closing in on 200, and that’s what really counts!
How to make working out feel as routine as brushing your teethWhy I skip workoutsThe game-changing tip that finally made everything click for me. What kept me motivated, and what surprising benefits have I seen
Today, I'm sharing my thoughts on my year-long journey of consistent strength training. What worked, what didn’t how I got here.
What I’m talking about in today’s episode:
If you’ve been on the fence about starting strength training or have a hard time with consistency, this one’s for you.
My trainer Gina Wright
The episode I mentioned about workout equipment
I’m opening up 5 1:1 nutrition, behavior and body image coaching spots this fall. Join the waitlist to get first dibs to one of those spots at $50 off the monthly rate. Registration for consults will open mid September!Connect with Jordana
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Have you ever wondered why sometimes you snack on chips and still feel hungry? Or why you struggle to exercise even though you know it’s good for you? Today I’m talking about why and how to change that with one of my all time favorite skills.
My lightbulb moment during a workout that inspired this episode.Why understanding the "jobs" of foods can change your eating habits.The truth about why workouts don’t always have to be fun but are still essential.How to reframe your perspective to stay consistent with your fitness routine.Why overeating isn’t due to your lack of control or will power
What you’ll hear in today’s episode:
Join me for some candid talk on making food and workouts finally work for you instead of against you.Connect with Jordana
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Hey friends, this week I'm diving into one of my all time favorite topics to talk about: why eating snacks is keeping you from losing weight.
Here are some of the questions I’ll answer in today’s discussion:
Do you really need to eat every 2-3 hours, or is that just a myth?Why might constant snacking be the unexpected cause of weight gain?How can eating bigger, more satisfying meals help you eat less overall?What do you need to be putting on your plate to stay full and happy for longer?Can changing your snacking habits actually lead to real, sustainable fat loss?And I'll share some real-life stories from clients who've seen incredible results by making these simple tweaks. It's all about making food work for you, not against you. If you're tired of feeling hungry all the time and want a fresh perspective on losing weight without feeling deprived, this episode is for you.
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It’s my 44th birthday!
What does it really mean to embrace your age?How do you handle the relentless societal pressure to look younger?Can you ever fully "fix" body image issues?Why is staying true to yourself so crucial in a world obsessed with appearances?What’s the difference between caring about your appearance and being true to your values?
And I’ve got a cold. But it meant a lot to record an episode on my birthday sharing where I’m at in terms of my relationship with food, my body and how I look, so here I am.
I’m getting candid about birthdays, body image, and the constant fight to stay true to ourselves in a world that's always trying to tell us we are a problem to be fixed. This episode is all about the raw, unfiltered truth of aging and self-love.
Tune in for some honest reflections and maybe a few surprises. Thanks for being here and for listening.Connect with Jordana
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I am thrilled to share today’s episode with you featuring plus size model, former fashion editor and plus size clothing designer Lauren Chan.
How and why we need to stop comparing ourselves to models and influencers The evolution of plus size modeling and body inclusivityThe specific skills and tools Lauren uses to work on her own thoughts and body image issuesA behind the scenes breakdown of everything that goes into the final image we see in a magazine or on social media and how to not compare your self to what you seLauren’s experience of coming out and experiencing the female gaze vs the male gazeHow Lauren navigated her body size and shape as a girl and young adultWhat does the word flattering actually mean and should we be using it? Lauren’s experience with disordered eating and how she has healed from it
Lauren was recently featured on the pages of the 60th anniversary Sports Illustrated Swimsuit issue and she’s here talking today about her experience shooting for the magazine, the changes in plus size modeling over her 10 years in the business, how she manages her own body image and so much more.
I discovered Lauren through Sarah Landry of The Birds Papaya when she posted an unposed photo of herself at the end of her SI shoot day—and seeing my own body reflected in her photo was one of the most powerful and significant experiences I’ve had for my own body image.
Here’s a peek at what you’ll hear during our conversation:
This conversation is no question a top 5 moment of my career—I am incredibly grateful to Lauren for honesty and vulnerability. She reminds us that we are never alone in doing this work, that beauty is in bodies of all shapes and all sizes and how to truly learn to see and believe that.
Lauren Chan is a size-inclusion activist, having made an impact on the fashion industry over the past decade as a model (JAG), fashion editor (Glamour), and exited plus-size clothing brand founder (Henning, acquired by Universal Standard). In 2023, she became a Sports Illustrated Swimsuit rookie and has since branched into television hosting. Chan identifies as AAPI and LGBTQ+; her pronouns are she/her.
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Lotte Van Ejk, the influencer Lauren referred to during the episodeConnect with Jordana
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Hey everyone! In this episode, we're diving into the skill of eating on vacation without falling into the "fuck it" mindset. You’ve heard me say it before and I’m saying it again today: if vacation is all about your chance to eat what you want, then the way you’re eating at home isn’t working for you.
Strategies to eat what you enjoy and stay mindful The importance of protein and veggies, even on vacationSimple tricks to avoid overeating and feeling uncomfortably full
So today I’ll share simple tips on how to enjoy your favorite vacation foods while also feeling great in your body.
We'll discuss:
Whether you're traveling for 2 weeks or just planning a weekend getaway, this episode will help you enjoy your trip to the fullest without compromising your goals.Connect with Jordana
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Hey friends! Welcome to episode 183 of The Diet Diaries.
Are you really being consistent with your efforts? We’ll explore what true consistency looks like and how to achieve it.How to assess whether your expectations are realistic and aligned with your efforts.Discover practical tips for aligning your daily actions with your long-term goals.Tips for maintaining consistency and progress during the summer months when routines often change.
Today’s topic is one that hits home for many of us: what to do when you're frustrated with not making progress on your goals. Whether it's weight loss, getting stronger, or improving your relationship with food, we usually throw up our hands, say it’s not working and give up entirely or jump to another new quick fix program. But that’s not actually going to change anything.
Here’s what I’m talking about today:
Let’s figure out how to work through these all too common challenges while being kind and honest with yourself. Let’s get real about what it takes to achieve the results you want.
Here's the episode all about how I ate during our 2 week trip to Greece.Connect with Jordana
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Today, we’re diving into a super important topic that comes up all the time with clients and friends alike: the difference between losing weight and losing fat. This is something that might seem straightforward but is actually a bit more complex than it appears.
Here’s what I’m talking about today:
What does the number on the scale really represent? Spoiler alert: it's WAY more than just body fat.Learn why protein and strength training are crucial for losing fat while maintaining muscle.What’s actually a better indicator of fat loss than the scale?Why you shouldn’t panic over daily changes in your weight.Discover the importance of looking at long-term trends rather than short-term changes.The scale is just one tiny part of the puzzle when comes to your health goals and how to better measure your progress. Let’s get some clarity around how and why to use it and prioritize what what really matters when it comes to losing weight without counting calories.
Here's a link to the protein episode I mentioned!
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Hey friends! In today’s episode, I'm tackling a question we've all faced at some point: who should we really listen to when it comes to nutrition, wellness, and exercise advice? With so much conflicting information out there, it can be super overwhelming to figure out what's right for you.
Information Overload: Ever feel bombarded by all the different diet and exercise tips? We’ll chat about the confusion and how to navigate it.Finding Balance: I’ll share my thoughts on how to spot the red flags of extreme diets and why moderation is key.Listening to Your Body: Discover some simple ways to tune into your own body’s signals and figure out what works best for you.Living Your Values: We’ll discuss how aligning your eating and exercise habits with your personal values can make a big difference.Practical Tips: Get some straightforward advice on how to discern where to focus your attention in the crowded wellness space.
Let’s break it down:
Join me for this episode as we sort through the noise and find a path that truly supports your health and happiness. Can’t wait to hear your thoughts!Connect with Jordana
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Today, I'm diving into a big topic that's been coming up with many of my clients: recognizing and responding to our automatic, reflexive thoughts about food and body image.
These thoughts are deeply ingrained and often feel uncontrollable, and while we can't stop them from happening we can learn to respond to them. Listen in for exactly how to do that:
Understanding the automatic thoughts about food and body image.Separating our autonomous selves from our brain's reflexes.How acknowledging these thoughts can lead to more productive responsesSkills and techniques to handle reflexive thoughts.How these concepts apply beyond food and body image.Our bodies and brains are capable of adapting and changing to the input we give them—where you are now is not where you will be forever.
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In this episode 179 of The Diet Diaries I explore our complex relationship with photos and negative body image as I dive into the emotional and psychological impacts of seeing ourselves in pictures.
The surprising ways photos can distort reality and how to use this knowledge as a skillPractical strategies for dealing with negative feelings when you see your photosHow to shift your focus from appearance to the joy and experiences captured in photosThe role of self trust
Why do hate how we look in photos? How can we see ourselves more kindly and objectively? You'll discover why diets aren't the solution and learn practical skills to improve your relationship with your body.
We'll discuss:
You’ve already spent too much time, energy and attention obsessing over how you look in photos. Don’t spend another summer doing the same thing.Connect with Jordana
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Welcome back to episode 178 of The Diet Diaries, where I’m sharing an intriguing and unexpected aspect of self-care and body image—working with a stylist.
What I learned through this process is that a stylist is essentially a wardrobe coach. Because getting dressed is a skill—choosing clothes, putting together outfits, identifying your personal style and what makes you feel like you—these aren’t actions we necessarily know how to do and we get SO easily influenced by outside opinions that we quickly lose connection to what matters to us.
Here’s some of what I talk about today:
* The process I went through cleaning out my closet and the big ah ha I had as a result
* What a stylist can teach us about our own body image and personal style
* How decision fatigue affects our daily choices when trying to get dressed
* How this connects back to self care
* How to figure out what you like and what it means for something to look good
And, Soft Body Summer is open for sign up today! A 3 week self guided course to learn the 3 key skills you need to feel at ease in your body so you can have your most confident summer ever. Click here for all the details and to join us.
Learn more about SelbyConnect with Jordana
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Thanks for listening to episode 177 of The Diet Diaries.
Why do we find it acceptable to comment on weight loss but not weight gain? What does this say about our cultural attitudes towards body size? How can we shift away from compliments that focus on body size/shape?
Today’s conversation is really close to my heart, especially as we lead up to the launch of Soft Body Summer in 2 weeks!!
I’m talking about something that’s been on my mind a lot: how we talk about other people’s bodies. And whether we are inadvertently causing other people's body image issues.
We often default to complimenting weight loss as if it’s always a positive thing, but let’s unpack that. What are we really saying when we comment on someone’s size change? How might this impact them if the reasons behind their appearance changes aren’t happy or healthy ones?
There is SO much nuance to this that we need to think through.
We're taught since birth to see weight loss as universally good and weight gain as bad, but the realities are far more complex. This conversation is about questioning our reflex reactions and considering a more thoughtful approach to how we interact with each other about our bodies.
Some questions I’m thinking through in today’s episode:
And just a heads up that Soft Body Summer is coming! May 20—June 9. A three week self guided mini course and private Instagram chat group. Learn 3 essential skills so you can feel at ease in your body and have your most confident, relaxed summer yet. At any size and in any shape. Sign up opens May 13!Connect with Jordana
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Hey everyone! Thanks for listening to episode 176 of The Diet Diaries.
Today’s episode is an "I see you, I hear you, and we're in this together" kind of episode that came out of an accidental trip into the Instagram black hole of summer body transformations, before and after photos and flat ab recipes.
It’s infuriating to see so much emphasis on one "ideal" body type—especially coming from other women. It's even tougher to swallow how we glorify such unrealistic standards. If you’ve ever wondered why you have body image issues, listen up.
As always, this got me thinking about the deeper issues of body image that affect all of us, regardless of size. From size 2 to size 22, the struggles are real, but the representation? Not so much. We idealize the smaller sizes and shame the larger ones, which just perpetuates the cycle of insecurity and unrealistic expectations.
In this episode, you’ll hear real talk about the pressures and frustrations that come with these images and messages. I talk about the importance of recognizing the diversity of body types and accepting them all. Why is there only one "acceptable" way to look?
As summer approaches and we start shedding layers of clothes, it’s essential to address the body image issues that can surface. I always want you to know you're not alone in feeling overwhelmed or frustrated by what you see online. We’re in this together, and we can choose to follow and support voices that make us feel better, not worse.
So...Soft Body Summer is coming. Three weeks to create your own personalized step by step guide to deal with summer focused body insecurity alongside a community of women. Over these three weeks you'll, learn, customize and practice 3 specific skills that you can take with you all season (and beyond) to have your most confident, easeful summer yet 😎 More details very soon!Connect with Jordana
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