Episodes
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In this episode, Iâm joined by Dr. Tawny Kross, a physical therapist specializing in chronic pain who offers virtual services for clients across the globe. Tawnyâs expertise and unique approach focus on understanding pain through a whole-person lens: integrating the mind, body, and emotional experience.
The surprising parallels between chronic pain and body image strugglesWhy 90% of Tawnyâs work is focused on the "intangible" mental and emotional factors behind painHow stress impacts pain, eating behaviors, and our relationship with foodRebuilding the mind-body connection to support healingSimple tools to start noticing and naming your bodyâs responses to stress and self-talkIf youâve ever struggled with chronic pain or body image, this episode will help you feel seen and offer insights into creating more compassion and connection with your body.
We dive into the powerful connection between chronic pain and body imageâhow the stories we tell ourselves, societal pressures, and even the language of healthcare providers can influence both physical pain and how we perceive our bodies.
Some highlights from our conversation:Dr. Tawny Kross is the founder of RSR (Ready, Set, Rewire) which is the program she developed to take women with chronic stress, pain and inflammation, out of pain and survival mode, so that they can thrive and live an active lifestyle they love.
She graduated with her Doctorate in Physical Therapy from Duke University in 2013. Her journey as a chronic pain specialist and coach evolved from nearly a decade of practice at a Veteran's Hospital. Because of the complex histories, physical and sexual traumas many Veterans have, in order to better serve and help them heal from chronic pain, Dr. Kross grew her practice, knowledge and breadth of expertise to include nutrition; hypnosis; guided imagery; mindfulness; pain neuroscience education; breathwork; mind-body practices and more.
When she's not working on all things related to chronic pain, she enjoys church; hikes with her two kids and husband; exercise (weight lifting, tennis or running); playing boardgames; reading sci-fi fantasy books; or trying to come up with really bad (or...maybe they're REALLY good) Mom jokes.
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Hey everyone, I had a totally different episode planned for today, but this topic has been living rent-free in my brain. So here we go...a stylist I follow on Instagram had a tummy tuck, and her journey sparked some big questions about body image and our obsession with "fixing" ourselves.
Why do we chase after the idea of looking like we've never aged, had kids, or lived life?Where do we draw the line between personal choice and societal pressure?I dive into my own experiences, including a nose job at 16, and how Iâve navigated similar decisions.
This is a raw, honest conversation about the expectations we place on ourselvesâand each otherâto look a certain way. No judgment, just curiosity and awareness.
Iâd love to hear your thoughts on this one. Let's keep the conversation going!Connect with Jordana
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Hey there. This weekâs episode is all aboutâŠbreakfast. Yup, the meal weâve been told for years is the âmost important of the dayââbut not for the reasons you might think.
Why eating as little as possible at breakfast might actually backfireâbig time.The sneaky way under-eating in the morning impacts your hunger, cravings, and even your choices later in the day.How making a single change to my breakfast transformed not just my mornings but my whole relationship with food.
Weâre diving into:This isnât about forcing you to eat breakfast if youâre not a morning eaterâbut if youâre someone who skimps on breakfast to âsave calories,â this might be a game changer for you.
Iâve got 2 coaching spots open and Iâm offering them at a loyalty rate of $300/month. Rates are going up in January so this is the last time Iâll ever offer this rateâa great time to start if youâve been thinking about it! Click here to book a consult.
Grab your coffee (or your breakfast bowl) and hit playâthis oneâs full of insights you didnât know you needed. đConnect with Jordana
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Hey, everyone! Todayâs episode is a little differentâŠitâs about my dog, Joey, and what it was like to pick her up after 4 weeks of obedience training. Think thereâs a connection to food here? You bet there is.
What it feels like to be a beginner againâthe overwhelm, the frustration, and the reality of learning something brand new.Why practice matters more than perfection, and how âreal lifeâ application always looks messier than the ideal scenarios.How to go slow and break things down, focusing on whatâs most relevant instead of trying to do it all at once.The truth about progress: itâs not linear, and even when things donât go perfectly, youâre still learning.My favorite analogy for behavior change and why it takes longer than we want it toWhy keeping going is more important than getting it right
Iâm sharing the surprising parallels learning how to implement her obedience training has to learning new habits and skills, especially around food.
Hereâs a peek at what we cover:
Whether youâre working on leash training your dog (hi, Joey!) or trying to build a new habit around food or exercise, I think youâll love this episode! this episode is packed with insights, real-life examples, and a little humor to help you navigate the ups and downs of the process.Connect with Jordana
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Weâre back with episode 205. This week, Iâm diving into a holiday classic⊠no, not pumpkin pieâfood pushing. You know the moment: youâre at the table, already feeling full, and someone insists, âYou HAVE to try this! I made it just for you!â
Why food pushing happens and why it feels so hard to say no.How to set boundaries that work for youâwithout completely offending your Aunt Linda and her famous pie.Scripts and strategies for real-life scenarios, like taking a âmiddle-groundâ approach How to prioritize your own comfort while navigating othersâ feelings (yes, itâs possible!)
You have no interest in whatever theyâre offering but you also feel guilty and donât want to be rude. SoâŠwhat do you do? The answers are in this episode:
The last thing you need is to feel guilty for not eating someoneâs casserole OR feel like crap because you forced yourself to eat another slice of pie you didnât really want. Listen in and learn some skills to make this your most guilt free holiday yet.Connect with Jordana
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In this episode, Iâm talking about one of my favorite concepts: the often overlooked value of small, consistent actionsâand 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 countsâand why doing nothing just keeps you stuck.How to swap the âWhy bother?â mindset for âWhatâs one small thing I can do right now?âReal-life examples to help you make small, manageable changes around food, movement, and even self-talk.Why trying to change everything at once usually backfiresâand how to pick one simple thing to focus on.
Weâll 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.
Hereâs a sneak peek at whatâs inside this episode:
If youâre tired of feeling like you have to do it all to see results, this episode is for you. Letâs break down those big, overwhelming goals and find small, doable steps that actually add up.
And itâs not too late to join Photo Freedom! My holiday gift to you: stop obsessing over how you look in photos and letting a âbadâ 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, youâre left feeling overstuffed and guilty. Sound familiar? In this episode, Iâm 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: itâs 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
Hereâs what Iâll be covering:
And if youâre feeling stressed about holiday photos, join Photo Freedom. Itâs 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, Iâm offering a new take on an old cliche: less is more. How do we take that concept and make it relevant to behavior change? Weâre so used to that âall-or-nothingâ mindset, especially around food and exercise, but Iâm sharing why that approach just never works. Instead, Iâll talk about the power of focusing on one small thing at a time to create real, lasting changeâwithout burnout.
How the all-or-nothing approach usually backfires (and what to do instead)How to choose just one thing to focus onâand actually stick with itThe surprising math of consistency and how small actions add up over time
Hereâs a little preview of what weâll cover:
If youâre 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, Iâm 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 â and itâs about so much more than just clothes.
A sample of what youâll hear:
Why getting dressed can shift your mood and boost your confidence, especially when nobody is watchingThe emotional baggage hiding in our closets â 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 âflatteringâ clothes arenât 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 youâve 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 â and how you feel in it.
Connect with Conni
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Welcome to the 200th episode of The Diet Diaries! đ
In this episode, Iâm reflecting on how we got hereâwhy I started the podcast, how itâs evolved, and why Iâve stuck with it for four years.
(Spoiler: itâs not about the numbers. Itâs 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).
Iâm 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 itâs hard.
Most importantly, thank you for being hereâwhether itâs your 200th episode or your first. Hereâs 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 candyâand why thatâs 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 âearnâ them.How to handle having candy in the house without going into a âfuck itâ spiral.A mindset shift you can use when those negative thoughts start creeping in.
So today Iâm sharing some simple ways to enjoy the candy without feeling guilty and how to shift the narrative from âI have no self-controlâ to âI just need to practice these skills.âConnect with Jordana
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Iâm kind of surprised I havenât talked about this yet â but here we are, diving into food noise. If youâve ever been consumed with thoughts about food, what youâre eating, when youâre 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 doesnât anymoreFood noise isnât bad: It's not something to âfix.â We live in a world where food is everywhere â it's normal to think about it. But when it gets loud? Thatâs where the work comes in.You donât 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 â and no, itâs not cutting out carbs or sugar.GLP-1 meds and food noise: How they can help, but why they arenât a magic fix, and the work you still need to do even if youâre on them.Stop the restriction cycle: How telling yourself ânoâ is actually making the food noise louder.
With the rise of GLP-1 meds, this term is everywhere right now, but thereâs so much more to it than what you can get from a split second IG story.
Hereâs what I cover:
If youâre sick of food taking up all this mental space, this episode will give you the tools to finally quiet that noise. got this â and Iâm right here with you.Connect with Jordana
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In this weekâs 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 sheâs 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 foodEmmaâs journey from gaslighting herself to finding answersâand how she reconnected with her bodyThe unexpected ways her surgery has given her back her freedom (and her jeans!)Why itâs crucial to trust your own body and advocate for your health, even when doctors donât 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 lifeâfrom her body image to her relationship with food.
Emmaâs story is about resilience and self-advocacy, and itâs filled with lessons that will connect with youâwhether youâre dealing with chronic pain, frustrated with medical care, or struggling to trust your body again.
Hereâs a sneak peek at what we discuss:
Iâm so excited to share this conversation with you. There is no greater feeling than being connected to someone who has been through what youâve been throughâand thatâs 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 Womenâs 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 stressfulâreading 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 âgoodâ or âbad.âThe 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 âefficient protein sourceâ 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 oneâs 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 youâre feeling crappy in your body and contemplating starting another diet this fall because you feel out of control and like there are no other optionsâŠ.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, Iâm 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, Iâve had to lean hard on a few key habits to keep me grounded.
Itâs been interesting! And Iâm sharing how Iâve navigated it all without falling into the âall-or-nothingâ trap.
Hereâs a sneak peek of what weâll cover:
* The concept of âanchor behaviorsâ and how they can keep you grounded
* Why staying consistent doesnât mean being perfect
* A framework for adjusting your expectations when life gets crazy
If youâve ever felt like everythingâs spiraling and you just canât keep up with your usual food/exercise routines, this oneâs for you. Iâll be diving into whatâs 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 withâsugar.
How much should you be eating?
Is it really as bad as itâs made out to be?
I share my thoughts on how to shift the focus from restrictive rules to a more nuanced approach thatâs actually enjoyable and works with your life. We explore why sugar itself isnât 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 âsubtraction by addition,â a way to reframe how you think about your overall food intake.
If youâve ever felt stuck in an all-or-nothing mindset around sugar, this episode is for you. Tune in to hear practical tips that make foodâand especially sugarâfeel easy and enjoyable again.
And donât forget to check out the early interest list for one-on-one coaching this fall if youâre 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! Todayâs topic was inspired by a conversation with a client whoâs been struggling with body image. Sheâs been setting the intention to feel neutral about her body each day, but those intrusive thoughts keep showing up. And that got me thinkingâhow often do we try to control how we feel and the get frustrated when that doesnât 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
Hereâs the thing: we canât control our feelings, just like we canât control where we lose weight or how fast we build muscle. But what we can control are our actionsâthe 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, weâll cover:This episode is all about shifting your mindset from obsessing over outcomes to embracing the power of what you can control.
Reminder! If youâve been considering one-on-one coaching, Iâm 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 youâre on the list youâll get more info mid/late September and we get started in October!Connect with Jordana
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This week, Iâm 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 itâs hard to stay on track with our goals. So, Iâm here to let you knowâyouâre not alone in that struggle.
Why eating a massive plate of pasta might not leave you feeling as good as youâd 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, Iâm focusing on something simple and tactical: eating for volume. This isnât about quick fixes or magic solutions, but about building a skill that helps you feel full, nourished, and aligned with your bodyâs needs.
What youâll 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. Weâll talk about the benefits of fiber, the importance of portion sizes, and how to make sure your meals are working for youânot against you.
Reminder! If youâve been considering one-on-one coaching, Iâm 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 youâre 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 hereâs the big question: Is intermittent fasting right for you? Iâll 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. Iâll also talk about who IF might be helpful for.
A peek into what I talk about today:
If youâve been considering intermittent fasting or are curious about whether it could work for you, this episode is a must-listen. Remember, thereâs no one-size-fits-all solution to feeling good in your body or finding ease around food.
And just a quick reminderâI'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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