The Healthy Diary

Angela Borges
  • 5.0 (26)
  • Nutrition
  • Updated Weekly

Welcome to the Healthy Diary Podcast! My name is Angela Borges, a weight loss nutritionist on a mission to help you cut through the noise and find the answers you need to feel healthy, confident and happy in your skin. If you’ve tried every diet under the sun, only to leave you feeling hungry, miserable and convinced you’ll never lose weight, I’m here to tell you there is a solution. It's not about willpower or discipline; it's about finding the approach that works for you as a unique individual. In this podcast, I’ll be sharing evidence-based information and practical tips that cut through the BS of fad diets and misconceptions around weight loss. My goal is to empower you to make lasting changes that align with your lifestyle and goals, without restrictions, tracking or compromising your tight schedule. So, if you want to look and feel great in your body but just haven't been able to make that happen, hit that subscribe button and let’s get this party started!

  1. 1 day ago

    5 five-minute habits that keep you on track even on crazy-busy days

    If you’re a busy woman with a demanding job, a business, kids, deadlines and a never-ending to-do list, you probably know exactly what it feels like to say, “I know what I need to do… I just don’t have the time to do it.” I get it. I’ve been there too. But here’s what I want you to take away from this episode: you don’t need another hour in your calendar to start looking after yourself. Instead of waiting for life to calm down, I want you to learn how to build healthy habits that actually work within your busy lifestyle. Just like I’ve shared in previous episodes, planning, organisation and creating simple routines are key to making healthy habits sustainable. In this episode, I’m sharing five simple habits that take around five minutes and can help you stay on track, even when your week feels completely hectic. Here’s what I cover:1. Take five minutes to regulate your nervous system 2. Take five minutes to meal plan your week 3. Use five minutes to get organised 4. Use five minutes to add more movement to your day 5. Take five minutes to prepare for tomorrow I don't want you waiting for the perfect week, the perfect Monday or a quieter period at work before you start looking after yourself. There is never going to be a completely empty calendar. What I want you to do instead is find small pockets of time that already exist in your day and use them intentionally. I've seen again and again that sustainable weight loss isn't about following a perfect plan. It's about creating habits, routines and a mindset that you can actually maintain when real life happens. So if you're feeling overwhelmed because you think getting healthy is going to require hours in the kitchen, hours at the gym and another huge task on your to-do list, I want you to rethink that. Start with five minutes. Five minutes can be enough to create a pause, make a plan and make the next healthy choice a little easier. If this episode resonated with you, share it with another busy woman who needs to hear that she doesn't need more time — she needs habits that fit the life she's already living. Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE

  2. 16 Aug

    The mindset that's sabotaging your weight loss

    Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE

  3. 9 Aug

    Why you can't stop overeating at night (It's NOT a willpower problem)

    Do you spend the whole day eating "healthy" only to find yourself standing in the pantry after dinner wondering why you just can't stop eating? If so, I want you to know something really important... It's probably not a willpower problem. This is one of the biggest struggles I hear from the busy professional women I work with every day. They tell me they're "good" all day, but once the evening rolls around, they feel completely out of control around food. The good news? There is a reason this keeps happening, and it's something we can actually fix. In this episode, I'm breaking down the five biggest reasons why you're overeating at night and sharing practical strategies to help you feel more in control around food without relying on more discipline, motivation or restriction. In this episode, you'll learn:Why not eating enough during the day is setting you up to overeat at night.How unbalanced meals can leave you constantly hungry—even if you're eating "healthy."Why trying to be the "perfect eater" often leads to overeating later in the day.How stress, mental exhaustion and emotional fatigue can trigger evening snacking.Why building better routines is far more effective than relying on willpower.Five simple strategies you can start using today to reduce nighttime overeating naturally. If you've been blaming yourself every evening, I hope this episode helps you realise that you're not lacking discipline, you simply need a better strategy. LinksApply for coaching: HERE Follow Angela on Instagram: HERE

  4. 2 Aug

    Weight Loss AMA: Why you keep starting over, why healthy eating isn't enough & more

    Have you ever felt like you know exactly what you should be doing to lose weight... but life keeps getting in the way? In this Ask Me Anything episode, I'm answering five of the most common questions I receive from busy women who are trying to lose weight without sacrificing family time, giving up their favorite foods, or constantly starting over every Monday. If you've ever struggled with consistency, wondered why your body isn't responding the way it used to, or felt frustrated because you're eating "healthy" but still not seeing results, this episode is for you. In this episode, I discuss:Why consistency isn't about having more willpower, it's about creating better systems.My simple 1-1-3 meal planning method that makes healthy eating easier, even during busy weeks.Why you never need to cook separate meals for yourself and your family to lose weight.How portion control allows you to enjoy foods like pasta, bread, and family favorites while still making progress.Why weight loss becomes more challenging after 35, including the role of cortisol, estrogen, insulin, and muscle mass.The difference between eating healthy and eating for fat loss.Why knowing what to do isn't enough and how to identify the real reason you're struggling with consistency.Why solving emotional eating, stress, and burnout is often more important than finding another meal plan or healthy recipe. Key TakeawaysHealthy eating doesn't have to be complicated. The more you simplify your approach and prepare ahead of time, the easier it becomes to stay consistent. Weight loss shouldn't require restriction or separate meals. Learning how to portion your meals properly allows you to enjoy the foods you love while still reaching your goals. If you're over 35, your body has changed and your strategy needs to change with it. Understanding your hormones, protecting your muscle mass, and managing stress can make a significant difference. Finally, if you keep starting over every Monday, remember this: you're not broken, and you don't lack motivation. Most of the time, you're simply trying to solve the wrong problem. Once you identify what's really holding you back, consistency becomes much easier. Mentioned in this episodeEpisode 120: Why You Know What to Do But Can't Stay Consistent LinksApply for coaching: HERE Follow Angela on Instagram: HERE

  5. 26 July

    Can you lose weight without counting calories? The truth about calorie awareness with Savina Rego

    Have you ever felt like losing weight means you have to track every single calorie you eat? If you've ever downloaded MyFitnessPal, weighed your food, or felt guilty because you couldn't log every bite, this episode is for you. Today I'm joined by Accredited Practising Dietitian Savina Rego (The Savvy Dietitian) to unpack one of the biggest misconceptions in weight loss: that calorie tracking is the only way to lose weight. Together, we explore the difference between calorie tracking and calorie awareness, why they're not the same thing, and why understanding your food is far more powerful than obsessing over numbers. If you're a busy woman who wants to lose weight without spending your life tracking calories, this conversation is going to be incredibly freeing. In this episode, you'll learn:The difference between calorie tracking and calorie awareness (and why it matters)Whether you can successfully lose weight without counting caloriesWho may benefit from calorie tracking and who should avoid itThe warning signs that calorie tracking is becoming unhealthySimple ways to create a calorie deficit without restriction or obsessionWhy "healthy" doesn't always mean low caloriePractical strategies to transition away from calorie tracking with confidenceThe truth about intuitive eating and whether it supports weight lossSavina's favourite nutrition tips, biggest calorie myths, and underrated weight loss habits This episode is packed with practical advice that will help you build confidence around food, make informed choices, and create sustainable habits that actually fit your busy lifestyle. If you've been relying on numbers to tell you how to eat, I hope this conversation reminds you that your long-term success comes from knowledge, awareness, and consistent habits, not perfection. If you enjoyed this episode, I'd love it if you could leave a review on Apple Podcasts or rate the show on Spotify. It helps more women discover the podcast and start building a healthier relationship with food. LinksApply for coaching: HERE Follow Angela on Instagram: HERE Follow Savina on Instagram: HERE

  6. 19 July

    How to make healthy eating and weight loss feel almost automatic

    You already know what to eat. You know you should prioritize protein, plan your meals, drink more water, and stop relying on takeaway when life gets busy. So why does healthy eating still feel so hard? In this episode, I'm sharing the five simple systems I use myself and teach inside my coaching program to help healthy eating become almost automatic. Because the truth is, consistency isn't something you're born with, it's something you build. And after helping more than 900 women transform their eating habits without tracking calories, restricting foods, or spending hours in the kitchen, I've learned that sustainable weight loss has very little to do with willpower and everything to do with having the right systems in place. If you're tired of feeling like you're constantly "starting over" every Monday, this episode will help you simplify your approach so healthy eating feels effortless instead of exhausting. In this episode, I'll cover:Why making food decisions every day is draining your energy (and what to do instead)The simple planning system that removes decision fatigue before your week even beginsWhy putting your health in your calendar is one of the biggest predictors of consistencyHow to make healthy choices the easiest choices in your environmentThe power of setting minimum standards so you can stay consistent, even on your busiest daysWhy building systems—not relying on motivation—is the secret to long-term weight loss success If you haven't listened to last week's episode about why you know what to do but still aren't doing it, I highly recommend listening to that first, then coming back to this one. Together, these two episodes will completely change the way you think about consistency. LinksApply for coaching: HERE Follow Angela on Instagram: HERE

  7. 12 July

    Here's why you already know what to do... but aren't doing it

    Have you ever caught yourself thinking: "I know exactly what I should be doing... I just can't seem to stick to it." If so, I want you to know that you're not alone. This is one of the most common frustrations I hear from the women I speak to every single day. And after coaching hundreds of busy professional women, I've realised something important… The problem isn't that you don't know what to do. The problem is that you're trying to solve an execution problem by collecting more information. In this episode, I'm sharing why knowing more about nutrition isn't the answer and the five hidden reasons that are stopping you from being consistent with healthy eating and weight loss. If you've spent years blaming yourself, thinking you're lazy, unmotivated or lacking willpower, this episode will completely change the way you look at your weight loss journey. In this episode, you'll learn:Why information isn't the thing keeping you stuck (and what actually is)How relying on memory instead of systems makes healthy eating feel impossibleWhy decision fatigue is sabotaging your food choices after a busy day at workThe truth about motivation and why waiting to "feel ready" keeps you stuckHow perfectionism and unrealistic expectations stop you from building lasting habitsWhy self-blame is making consistency harder than it needs to be My hope is that by the end of this episode you'll stop thinking that something is wrong with you and instead realise that you simply need better systems—not more discipline. And this is just Part 1. In next week's episode, I'll be sharing the five simple systems I personally use and teach inside my coaching program to make healthy eating feel almost automatic—even if you're working long hours, juggling family life and don't have time to spend hours in the kitchen. If you're tired of starting over every Monday, this is an episode you don't want to miss. LinksApply for coaching: HERE Follow Angela on Instagram: HERE

  8. 5 July

    5 ways to tell if your metabolism has slowed down

    Have you ever felt like your metabolism is “broken”? Maybe you’re eating the same way you always have, but the weight keeps creeping up. Your energy is low, your body feels different, and the strategies that used to work just don’t anymore. In this episode, I’m explaining why your metabolism probably isn’t broken at all, it’s adapted. After years of restrictive dieting, skipping meals, under-eating, chronic stress, and losing muscle mass, your body simply becomes more efficient at conserving energy. The good news? What has adapted can also improve. I’m walking you through the five common signs that your metabolism may have slowed down, why this happens (especially for women over 35), and the practical steps you can take to support a healthier, stronger metabolism without restrictive dieting or spending hours in the gym. In this episode, I cover:Why your metabolism isn't broken, it has simply adapted.The 5 signs your metabolism may have slowed down.Why gaining weight despite eating the same foods can happen.The connection between low energy, under-eating and a slower metabolism.How losing muscle impacts both your body composition and calorie burn.Why constantly feeling cold can sometimes be a sign of metabolic adaptation.Why weight loss feels harder after years of dieting.The biggest habits that slow your metabolism, including low protein intake, restrictive dieting, inactivity, chronic stress and poor sleep.The simple strategies that help rebuild your metabolism and support sustainable weight loss. If you've been blaming your metabolism for your lack of progress, I hope this episode gives you a completely different perspective. Your body isn't working against you, it's responding to the habits it's been exposed to over the years. The good news is that with the right approach, you can improve your metabolic health, build muscle, feel more energetic and make weight loss feel easier again. LinksApply for coaching: HERE Follow Angela on Instagram: HERE

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About

Welcome to the Healthy Diary Podcast! My name is Angela Borges, a weight loss nutritionist on a mission to help you cut through the noise and find the answers you need to feel healthy, confident and happy in your skin. If you’ve tried every diet under the sun, only to leave you feeling hungry, miserable and convinced you’ll never lose weight, I’m here to tell you there is a solution. It's not about willpower or discipline; it's about finding the approach that works for you as a unique individual. In this podcast, I’ll be sharing evidence-based information and practical tips that cut through the BS of fad diets and misconceptions around weight loss. My goal is to empower you to make lasting changes that align with your lifestyle and goals, without restrictions, tracking or compromising your tight schedule. So, if you want to look and feel great in your body but just haven't been able to make that happen, hit that subscribe button and let’s get this party started!

Information

  • Creator
    Angela Borges
  • Years Active
    2024 - 2026
  • Episodes
    127
  • Rating
    Clean
  • Copyright
    © Copyright 2026 Angela Borges
  • Show Website
    The Healthy Diary

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