The Healthy Diary

Angela Borges
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  • 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. 3 DAYS AGO

    Are you actually eating enough? Why undereating is keeping you stuck

    Are you eating “so well” during the day… only to feel completely out of control around food at night? In this episode, I’m unpacking a pattern I see all the time with busy professional women trying to lose weight — eating too little during the day, then overeating in the evening and blaming themselves for having “no willpower.” And here’s the truth: it’s not a discipline problem. It’s a biology problem. I’m breaking down why undereating during the day can actually make fat loss harder (especially for women over 35), why the 3pm energy crash keeps happening, and how this “good girl eating pattern” may be quietly keeping you stuck. If you’ve ever told yourself “I don’t even eat that much… so why can’t I lose weight?” — this episode is for you. In this episode, I share: Why eating less during the day can trigger overeating at nightHow undereating impacts cortisol, hunger hormones and fat storageWhy the 3pm crash isn’t a willpower issue — it’s often a food structure issueThe “restrict-binge” cycle many women are unknowingly stuck inWhy low energy, cravings and evening grazing may be signs you’re under-fuellingHow shifting hormones after 35 can make this pattern even harder on your bodyThe 4 nutrition non-negotiables I focus on to support fat loss and stable energy: Protein at every mealNot skipping mealsWhy carbs are not the enemyWhy portion awareness matters I also share why “eating healthy” alone isn’t a strategy for fat loss — and why eating smarter (not less) is often the missing piece. My biggest message for you today? Eating less is not the same as losing more. For so many women, the solution isn’t more restriction… it’s more structure. When you fuel your body properly, cravings settle, energy improves, overeating reduces and fat loss starts to feel a whole lot easier. If you’ve been stuck in that cycle of being “good” all day and then losing control at night, I hope this episode gives you a huge sense of relief — because there is nothing wrong with you, and there is a better way to do this. If this episode resonated, send it to a friend who needs to hear it too 💛 Links & Resources: Apply for coaching: HERE Follow Angela on Instagram: HERE

    26 min

  2. 26 APR

    Why busy professional women over 35 struggle to lose weight (even when they eat “healthy”)

    If you’ve ever found yourself thinking “I eat pretty healthy… so why am I not losing weight?” — this episode is for you. I’m diving into one of the most common frustrations I hear from busy, high-achieving women: doing all the right things but still not seeing results on the scale. In this episode, I break down the key difference between eating healthy and eating for fat loss, and why this gap might be the missing piece in your journey. Because here’s the truth… Healthy eating is amazing for your overall wellbeing — but it doesn’t automatically guarantee weight loss. And once you understand why, everything starts to click. What I Cover In This EpisodeWhy eating healthy doesn’t always lead to fat lossThe concept of a calorie deficit (without tracking or restriction)Hidden calorie traps in “healthy” foodsHow your busy lifestyle may be working against your resultsWhy weight loss can feel harder after 35 (and what actually matters)The common pattern of undereating during the day and overeating at nightHow skipping meals can slow your progress and increase cravingsThe simple structure I use with my clients to lose weight sustainably Final ThoughtsIf you feel like you’ve been doing everything “right” but not seeing results… It’s not because you’re lazy or lacking discipline. Most of the women I work with are incredibly successful in their careers… they just haven’t been given the right strategy for their lifestyle. When you shift from guessing to having a clear, simple structure… weight loss becomes so much easier (and actually sustainable). Loved This Episode?If this episode resonated with you, I would love your support: Leave a quick review on Apple PodcastsRate the show on SpotifyShare it with a friend who needs to hear this It helps me reach and support more women just like you 🤍 Links & Resources: Apply for coaching: HERE Follow Angela on Instagram: HERE

    19 min

  3. 19 APR

    The Missing Piece in Weight Loss: It’s Not Food, It’s Your Relationship With It

    In today’s episode, I sat down with the incredible Taryn Williams, a mindset and body confidence coach for a powerful and eye-opening conversation about something that I KNOW so many of you are struggling with… 👉 Your relationship with food 👉 Your body image 👉 And why weight loss feels so damn hard… even when you “know what to do” If you’ve ever felt like you’re constantly thinking about food, stuck in an all-or-nothing cycle, or frustrated because nothing seems to stick… this episode is going to hit home in the best way. What We Dive Into:Why weight loss isn’t about the meal plan I know this might be hard to hear… but it’s not the carbs, the calories, or the lack of discipline. The real issue? Your mindset and your relationship with food. What “food noise” actually is (and why it’s exhausting) If you’re thinking about food ALL day — what to eat, how much, what you “shouldn’t” eat — this is your sign that something deeper is going on. The truth about “good” vs “bad” foods We break down why labeling foods is keeping you stuck… and how to start neutralising food so it stops having power over you. How your body image is sabotaging your results When you’re trying to lose weight from a place of hate or desperation… it leads to extreme, unsustainable actions (hello restriction + binge cycle). The all-or-nothing trap (and how to escape it) This one is HUGE for high-achieving women. We talk about why perfection isn’t the goal — and how the “all or something” approach can change everything. Why you’ve lost trust in your body (and how to rebuild it) Years of dieting disconnect you from your hunger, fullness, and intuition — but the good news is, you CAN rebuild that trust. What a healthy relationship with food actually looks like It’s not about eating perfectly… it’s about ease, freedom, and making decisions without guilt or stress. My Final Thoughts:If you take ONE thing away from this episode, let it be this: You have to be willing to let go of diet culture. You have to WANT a different way. Because once you do… everything else becomes so much easier. Links & Resources: Apply for coaching: HERE Follow Angela on Instagram: HERE Connect with Tarryn Follow Tarryn on Instagram: HERE Podcast: She Breaks the Rules

    49 min

  4. 12 APR

    10 life-changing breakthroughs from the Mel Robbins Tour that you need to hear

    This episode is a bit of an impromptu one. I attended the Mel Robbins Live book tour, and I was blown away by the insights I learned. I know many of you couldn’t attend, tickets sold out fast or the event didn’t come to your city, so I wanted to share my top 10 takeaways with you to give you a bit of that experience and, most importantly, actionable lessons you can apply in your life today. Here’s what we cover in this episode: Feeling stuck is actually a good sign – Instead of seeing it as a negative, Mel shared that feeling stuck is a clue that you are ready for growth, expansion, and the next level in your life, whether it’s your business, career, relationships, or health.There’s a future version of you waiting – The “you” you desire exists already. That version is waiting for you to take action now, not later, to bring her into reality.Time isn’t the real issue – It’s not that you don’t have time, it’s about priorities. We make time for what truly matters, and if health and fitness aren’t prioritized, it’s time to adjust your focus.Jealousy is just information – Feeling jealous isn’t shameful; it reveals what you truly desire. Use it as guidance for the life you want to create.Discomfort signals growth – If it feels scary, vulnerable, or judgment-inducing, that’s often a sign you’re on the right path. Growth rarely feels comfortable.The future is built now – Waiting for motivation won’t create results. Your present actions and habits shape your future, so start building today.Ask the hard question – If nothing changes, where will you be in 5 years? This can spark urgency and help you take action toward your health and goals.What would you do if fear didn’t exist? – Remove money, fear, or practical barriers from the equation and consider what you truly want. This reveals your purpose and direction.Let people think what they want – Other people’s opinions don’t define you. Let go of the need for approval to reclaim your power.“Let them” and then take ownership – Once you stop controlling others, focus on your actions. Take responsibility for your life, protect your peace, and move forward intentionally. These takeaways inspired me immensely, and I hope they give you that same push to take action, prioritize your health, and step into your future self. If you found value in this episode, please take 30 seconds to leave a review… it really helps me reach more women just like you! Links & Resources: Apply for coaching: HERE Follow Angela on Instagram: HERE

    30 min

  5. 5 APR

    Two issues stopping you from losing weight (and keep it off)

    In today’s episode, I’m diving into something I see all the time with the women I speak to every single day. If you feel like you’re constantly losing weight… only to gain it back again, this episode is going to be a real eye-opener. Because here’s the truth: Most women don’t actually have a weight loss problem… They have a weight loss maintenance problem. And after years of coaching busy, high-achieving women, I’ve noticed that almost everyone who feels stuck is falling into one (or both) of these two major traps. Once you understand them, everything starts to click and weight loss becomes so much simpler, more sustainable, and honestly… less stressful. 💡 What I Talk About In This Episode Why how you lose weight determines whether you’ll keep it offThe first major mistake: making choices from a place of restrictionHow dieting, cutting foods, and “being good” all week actually backfireWhy restriction leads to cravings, overeating, and the “start again Monday” cycleThe second mistake: short-term thinking and chasing quick fixesWhy extreme approaches (low calories, detoxes, strict plans) don’t work long-termThe real reason you regain weight (and why it’s not your fault)How rapid weight loss can negatively impact your metabolism and muscle massThe mindset shift you must make to finally break the yo-yo dieting cycle Links & Resources: Apply for coaching: HEREFollow Angela on Instagram: HERE

    16 min

  6. 29 MAR

    Weight Loss AMA: healthy eating vs. fat loss, lose weight without calorie tracking and more

    In today’s episode, I’m doing something a little different… an Ask Me Anything (AMA) 💬 I reached out to my community and asked: “What are you currently struggling with when it comes to weight loss?” And wow… the response was incredible. There were so many questions, but I’ve picked the 5 most common ones that I see come up time and time again with busy, high-achieving women, just like you. If you’ve ever felt like you’re doing “all the right things” but still not seeing results… this episode is going to be a game-changer. What I Cover In This Episode: 1. “Why can’t I lose weight even though I’m eating healthy?”I break down the key difference between eating healthy and eating for fat loss. Just because your diet is full of whole, nutritious foods doesn’t automatically mean you’re in a calorie deficit. And without that, fat loss won’t happen. I also touch on how things like: Hormonal changes (especially over 35)Poor sleepHigh stress …can make fat loss feel harder—even when you’re doing your best. 2. “How can I lose weight without tracking calories?” Yes, fat loss requires a calorie deficit… but no, you don’t need to track calories forever. I share how I help my clients: Structure their day to regulate hungerBuild balanced meals that naturally control caloriesUse portion methods (without restriction)Improve sleep and manage stress This is about creating lifelong habits, not becoming dependent on an app. 3. “What should I eat on busy workdays so I don’t overeat at night?” This one is HUGE for busy women. Before even focusing on what to eat, we need to focus on when and how consistently you’re eating. Inside this episode, I talk about: Eating every 3–4 hours to avoid extreme hungerBuilding meals around protein to stay full and energisedKeeping meals simple, quick, and realistic (no fancy recipes required!) Because skipping meals all day and “starting again tomorrow”? That’s not the solution. 4. “Why do I feel out of control around certain foods?” This isn’t about willpower… it’s about food power. The more you label foods as “bad” or “off limits,” the more control they have over you. I share a powerful client story and explain how: Allowing the food (instead of restricting it)Regular exposureRemoving guilt …can completely neutralise those “trigger foods.” 5. “How do I stay consistent when life is busy?” Let’s be real… life isn’t always calm and predictable. So instead of chasing perfection, I want you to: Redefine what consistency looks like for YOU In this episode, I walk you through: Adjusting your expectations during busy seasonsSimplifying your routineFocusing on “low-hanging fruit” habitsMeeting yourself where you’re at (instead of burning out trying to do it all) Because consistency doesn’t mean doing everything perfectly… it means doing what you can, consistently. Loved This Episode? If this resonated with you, share it with a friend, colleague, or sister who needs to hear this 💛 And if you have a question you’d love me to answer in the next AMA episode, send me a message on Instagram… I’d love to hear from you! Links & Resources: Apply for coaching: HEREFollow Angela on Instagram: HERE

    20 min

  7. 22 MAR

    Comparison is killing your progress (here’s how to stop)

    Comparison is something almost every woman experiences on a weight loss journey… but very few actually talk about it openly. In this episode, I unpack why comparison can quietly sabotage your progress and keep you feeling like you're always behind, even when you're actually doing incredibly well. If you've ever caught yourself thinking things like “She’s losing weight faster than me” or “I used to be able to lose weight so easily in my twenties”, you’re not alone. These thoughts are incredibly common, especially for busy women over 35 juggling careers, responsibilities, stress, and changing hormones. The truth is: comparison doesn’t speed up fat loss, it only creates frustration, impatience, and inconsistency. In this episode, I explain why comparison happens, the different ways it shows up in your weight loss journey, and most importantly, how to shift your focus back to what actually creates long-term results. Because sustainable fat loss isn’t about competing with someone else’s timeline, it’s about building habits that work for your life, your body, and your reality. In This Episode I Talk About: • Why comparison is a normal human behaviour, but becomes toxic during weight loss • The 4 most common ways women compare themselves during a fat loss journey • Why comparing your progress to others can sabotage your results • The reality of sustainable weight loss for women over 35 • Why faster weight loss doesn’t always mean better results • The Instagram highlight reel trap and how it affects your mindset • Why consistency always beats speed when it comes to keeping weight off • Practical ways to stop comparing yourself and refocus on your own progress Key Takeaway You are not behind. Your body has its own history, stress levels, hormones, and lifestyle demands. None of that is comparable to anyone else’s journey. The women who lose weight and keep it off long-term are not the ones chasing quick results… they are the ones who stay consistent and trust their process. When you stop competing with others and start focusing on becoming the woman who takes care of her body, everything changes. If This Episode Helped You If this episode resonated with you, share it with a friend, colleague, sister, or anyone else who might be on their own weight loss journey. Comparison is something so many women struggle with silently, and this conversation might be exactly what they need to hear. And if you have 30 seconds, I would truly appreciate it if you could rate the show or leave a review on Apple Podcasts or Spotify. Your support helps the podcast reach more women who need this message. Links & Resources: Apply for coaching: HEREFollow Angela on Instagram: HERE

    17 min

  8. 15 MAR

    The weight loss tool I used to lose 12kgs (and keep it off)

    In this episode, I reflect on the journey of reaching over 100 episodes of the Healthy Diary Podcast and share the single most important tool that helped me lose 12 kilos and maintain the weight loss for years. If you’re someone who has tried countless diets but still struggles to keep the weight off, this episode will shift the way you think about weight loss. Because the real problem usually isn’t a lack of discipline, willpower, or motivation. The real issue is something much simpler, and once you understand it, weight loss becomes much easier to maintain. I also open up about my personal story with weight. Even though I’m a nutritionist today, my career actually came from my own struggles with food and dieting. From the age of 13, I was constantly on diets… trying detoxes, low-carb diets, appetite suppressants, and everything in between. I could lose weight, but I could never maintain it. Everything changed when I stopped chasing quick fixes and started focusing on sustainable habits. The biggest breakthrough came when I realised that the real problem wasn’t specific foods or eating at certain times… it was overeating caused by unregulated hunger cues. Once I learned how to eat in a way that regulated my hunger, everything became easier. My cravings decreased, food noise quieted down, and maintaining a calorie deficit no longer felt like a constant battle. In this episode, I explain why regulating your hunger cues is the most powerful skill for both weight loss and long-term weight maintenance, and how you can start doing this through simple changes in your daily routine. In this episode, I cover: Why reaching 100+ podcast episodes is such a big milestone for meMy personal journey with dieting since my teenage yearsThe reason I became a nutritionist after struggling with my own weightWhy the biggest challenge isn’t losing weight — it’s maintaining itThe real reason most women overeat without realizing itThe one skill that helped me lose 12 kilos and keep it offHow regulating hunger cues makes weight loss feel effortlessWhy structured eating routines are essential for fat lossThe importance of balanced meals with protein, carbs, fats, and vegetablesWhy a high-protein diet is non-negotiable for weight lossHow sleep and stress directly affect your appetite and cravingsWhy stabilising hunger reduces food noise and emotional eating If you’ve been stuck in the cycle of dieting, overeating, and starting again every Monday, this episode will help you understand the foundation that makes sustainable weight loss possible. When you learn how to regulate your hunger and nourish your body properly, consistency becomes easier, and that’s what leads to lasting results. Links & Resources: Apply for coaching: HEREFollow Angela on Instagram: HERE

    15 min
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Trailer

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
    111
  • Rating
    Clean
  • Copyright
    © Copyright 2026 Angela Borges
  • Show Website
    The Healthy Diary

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