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In this episode, I’m talking about one of my favorite concepts: the often overlooked value of small, consistent actions—and how this connects back to your struggle with the all or nothing mindset around food.
My favorite analogy to show why even a 0.01% effort counts—and why doing nothing just keeps you stuck.How to swap the “Why bother?” mindset for “What’s one small thing I can do right now?”Real-life examples to help you make small, manageable changes around food, movement, and even self-talk.Why trying to change everything at once usually backfires—and how to pick one simple thing to focus on.
We’ll dive into why consistently doing the smallest possible thing can have a much bigger impact than trying to do the giant changes with quick, dramatic results.
Here’s a sneak peek at what’s inside this episode:
If you’re tired of feeling like you have to do it all to see results, this episode is for you. Let’s break down those big, overwhelming goals and find small, doable steps that actually add up.
And it’s not too late to join Photo Freedom! My holiday gift to you: stop obsessing over how you look in photos and letting a “bad” picture send you into an emotional spiral. Click here.Connect with Jordana
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How often do you find yourself caught in the all-too-familiar cycle with dessert? You crave it, you enjoy it… and then, almost immediately, you’re left feeling overstuffed and guilty. Sound familiar? In this episode, I’m talking about a small yet powerful shift that could completely change your experience with dessert, empowering you to enjoy sweets without the uncomfortable aftermath.
The surprising reason why dessert can feel so hard to control (hint: it’s not about willpower!)A simple strategy to help you enjoy dessert without feeling overstuffed or regretfulPractical ways to navigate holiday sweets while still feeling good in your body
Here’s what I’ll be covering:
And if you’re feeling stressed about holiday photos, join Photo Freedom. It’s my holiday gift to you: five days, five practical lessons to help you feel less stressed about how you look in photos. .Connect with Jordana
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In Episode 202 of The Diet Diaries, I’m offering a new take on an old cliche: less is more. How do we take that concept and make it relevant to behavior change? We’re so used to that “all-or-nothing” mindset, especially around food and exercise, but I’m sharing why that approach just never works. Instead, I’ll talk about the power of focusing on one small thing at a time to create real, lasting change—without burnout.
How the all-or-nothing approach usually backfires (and what to do instead)How to choose just one thing to focus on—and actually stick with itThe surprising math of consistency and how small actions add up over time
Here’s a little preview of what we’ll cover:
If you’re ready to break the cycle of doing too much too fast and find a sustainable way forward, this episode will give you the insights to start making real progress.
I also share all the info for my new holiday freebie, Photo Freedom! A 5 day mini course to help you feel more confident taking and sharing photos this holiday season (and beyond). Sign up here.Connect with Jordana
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In this episode of The Diet Diaries, I’m thrilled to have Conni Jespersen, an educational stylist and founder of Art in the Find, joining me. I have learned so much from Conni over the last 6 months and I am so grateful to have her on the podcast! We are getting into the real impact that getting dressed has on how we feel in our bodies — and it’s about so much more than just clothes.
A sample of what you’ll hear:
Why getting dressed can shift your mood and boost your confidence, especially when nobody is watchingThe emotional baggage hiding in our closets — and how to stop the cycle of mindless shopping.How to actually shop your own closet and breathe new life into pieces you already own.Why “flattering” clothes aren’t the answer, and what you should focus on instead to feel great.Simple steps to create a wardrobe that works for your real life and makes you feel like the best version of you.If you’ve ever stood in front of your closet feeling lost or frustrated, this episode is packed with the mindset shifts and practical tips you need to start loving what you wear — and how you feel in it.
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Welcome to the 200th episode of The Diet Diaries! 🎉
In this episode, I’m reflecting on how we got here—why I started the podcast, how it’s evolved, and why I’ve stuck with it for four years.
(Spoiler: it’s not about the numbers. It’s about showing up and making sure you never feel alone in your journey with food, body image, and all the tough stuff that comes with it).
I’m also diving into what consistency looks like over the course of 4 years, how I come up with content when inspiration runs dry, and why even the tiniest steps forward are always better than doing nothing. I also share what keeps me motivated to show up every week, even when it’s hard.
Most importantly, thank you for being here—whether it’s your 200th episode or your first. Here’s to the next 200!Connect with Jordana
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Here we are again, back at Halloween. The time of year when everyone starts to panic about feeling out of control around food and gaining weight. First Halloween candy then rolling right into the holidays.
Why Halloween candy hits different than regular candy—and why that’s okayThe difference between guilt and shame when it comes to food.Simple, practical tips to enjoy your favorite treats without feeling like you need to “earn” them.How to handle having candy in the house without going into a “fuck it” spiral.A mindset shift you can use when those negative thoughts start creeping in.
So today I’m sharing some simple ways to enjoy the candy without feeling guilty and how to shift the narrative from “I have no self-control” to “I just need to practice these skills.”Connect with Jordana
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I’m kind of surprised I haven’t talked about this yet — but here we are, diving into food noise. If you’ve ever been consumed with thoughts about food, what you’re eating, when you’re eating, or even trying not to eat, this episode is for you.
Food noise 101: What is it really, and why is everyone talking about it now?My personal struggle: How food noise consumed me and why it doesn’t anymoreFood noise isn’t bad: It's not something to “fix.” We live in a world where food is everywhere — it's normal to think about it. But when it gets loud? That’s where the work comes in.You don’t need more willpower: Why white-knuckling it around food never works (and actually makes things worse).Skills > diets: The real tools that help you turn the volume down on food noise — and no, it’s not cutting out carbs or sugar.GLP-1 meds and food noise: How they can help, but why they aren’t a magic fix, and the work you still need to do even if you’re on them.Stop the restriction cycle: How telling yourself “no” is actually making the food noise louder.
With the rise of GLP-1 meds, this term is everywhere right now, but there’s so much more to it than what you can get from a split second IG story.
Here’s what I cover:
If you’re sick of food taking up all this mental space, this episode will give you the tools to finally quiet that noise. got this — and I’m right here with you.Connect with Jordana
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In this week’s episode, I sit down with my friend and colleague Emma Jack, a physiotherapist, coach, and endometriosis warrior. Emma has spent 25 years navigating life with undiagnosed endometriosis, and she’s here to share her incredibly personal journey in hopes that even one person who is struggling with this disease (or any undiagnosed condition) feels seen and supported.
How years of undiagnosed illness can impact your confidence, body image, and relationship with foodEmma’s journey from gaslighting herself to finding answers—and how she reconnected with her bodyThe unexpected ways her surgery has given her back her freedom (and her jeans!)Why it’s crucial to trust your own body and advocate for your health, even when doctors don’t have all the answers
From the struggles with misdiagnosis to the relief she found through excision surgery, we dive deep into how this chronic illness affected every part of her life—from her body image to her relationship with food.
Emma’s story is about resilience and self-advocacy, and it’s filled with lessons that will connect with you—whether you’re dealing with chronic pain, frustrated with medical care, or struggling to trust your body again.
Here’s a sneak peek at what we discuss:
I’m so excited to share this conversation with you. There is no greater feeling than being connected to someone who has been through what you’ve been through—and that’s what this episode is all about.
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Emma is a certified sport and orthopaedic physiotherapist and owns her own private practice, Press Play Physiotherapy and Pilates in London, Ontario and she's travelled the world as a lead therapist with the Canadian Women’s Hockey Team.While these accomplishments bring a sense of pride, Emma also acknowledges that they also contributed to feelings of intense anxiety, chronic stress, numerous health issues, and deep burnout.
Emma has since transformed her clinical practice and life in recent years to ensure that her achievements no longer define her. She now dedicates much of her time to working as a certified coach, helping other women in healthcare show up fully for their lives and careers in a way that feels authentic, sustainable, and, most importantly, fun!
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This week, we're diving into a topic that can feel confusing and stressful—reading nutrition labels. If you've ever felt overwhelmed by the numbers or used them to reinforce restrictive eating habits, this episode is for you.
How to read nutrition labels without falling into the trap of labeling foods as “good” or “bad.”The importance of portion awareness and why it matters for protein, calories, and fiber.What calorie-dense actually means and how to use these foods in a way that feels good for your body.The difference between an “efficient protein source” and a food that just has a little protein.Why weighing certain foods, like peanut butter or pasta, can be a game changer.How to shift your mindset from restriction to abundance using objective information.
We're stripping away the emotional baggage and getting down to the basics: how to use labels as a tool for understanding what's in your food, without judgment.
I break down why labels matter, especially when it comes to things like portion size, protein, and calories.
But more importantly, I explain how to look at this info from an objective place, focusing on what your body needs rather than what you think you should restrict.
Whether you're trying to make sure you're getting enough protein or simply want to understand how foods affect your energy and fullness, this episode is full of practical tips.Connect with Jordana
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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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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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