The Healthy Diary

Angela Borges
  • 5.0 (1)
  • 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. 4d ago

    My hot take on GLP-1s: what’s your plan for the next 10 years?

    GLP-1 weight loss medications are everywhere right now, and I know there are a lot of women wondering whether they should consider them, whether they actually work, and most importantly, what happens when you eventually stop taking them. In this episode, I’m sharing my honest take on GLP-1 medications and why I believe the most important conversation isn’t just “How much weight can I lose?” but “What is my long-term plan?” I want to be really clear from the beginning: I’m not anti-GLP-1 and I’m not here to tell you whether you should or shouldn’t take medication. That’s a conversation for you and your doctor based on your individual circumstances, health, risks and benefits. For some people, medication may absolutely be an appropriate part of their long-term medical treatment. But regardless of whether you’re taking a GLP-1 temporarily or long term, I believe the habits and skills you build alongside it still matter. In this episode, I talk about:Why I believe weight loss and weight maintenance need to be part of the conversation from day oneWhat can happen when people discontinue GLP-1 medications and why this doesn’t mean the medication or the person has “failed”Why relying solely on medication can leave you without the skills you need to maintain your resultsThe importance of learning how to nourish yourself when your appetite is reducedWhy protein, nutrient-dense foods, meal structure, movement, sleep and stress management still matterHow to prepare for real-life situations like stressful work weeks, travel, restaurants, Christmas and social eventsWhy your habits need to work in your actual life, not your perfect dream lifeHow to use the time while taking medication as an opportunity to build sustainable habitsWhy GLP-1 medication and a healthy lifestyle don’t have to compete with each otherThe question I want you to ask yourself: “What does my life look like after I’ve lost this weight?” I also share why I think it’s so important not to wait until you’ve reached your goal weight before thinking about maintenance. Whether you stay on medication long term or eventually want to come off it, the goal is to build a lifestyle where you feel nourished, strong, confident and in control around food. Because ultimately, medication can be a tool to support weight loss — but the skills you build are what can support you for the long term. And if you’re currently taking a GLP-1 and your appetite has changed significantly or you’re struggling to eat enough or nourish yourself properly, please make sure you’re working with the appropriate healthcare professionals. My biggest takeaway for you today: don’t just have a weight-loss plan. Have a long-term plan. Ask yourself: What am I learning while I’m losing the weight that will help me maintain it? And if you know someone who is taking a GLP-1 or considering one, send her this episode — not to scare her or tell her what decision to make, but to get her thinking about the question that really matters: “What is my long-term plan?” Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE

  2. Aug 30

    You don't have a weight loss problem. You have a maintenance problem.

    If you’ve lost weight before only to find yourself gaining it back again, I want you to know something: you don’t necessarily have a weight loss problem. You have a maintenance problem. In this episode, I’m challenging the way you may have been thinking about weight loss for years and sharing why losing the weight is often not the hardest part. The real challenge is creating habits and a lifestyle that allow you to maintain those results without constantly dieting. I know this personally because I spent years losing and regaining weight. I was very good at losing weight, but the methods I was using weren’t sustainable. I was tracking everything I ate, obsessing over food and exercising excessively. I was smaller, but I couldn’t realistically live that way forever. And that’s the question I want you to start asking yourself: “Can I realistically keep doing this after I’ve lost the weight?” Because how you lose the weight should teach you how to maintain it. In this episode, I’m sharing: Why repeatedly losing and regaining the same weight may actually be a maintenance problem, not a weight loss problem. Why the habits you use during your weight loss journey need to be habits you can realistically continue long term. How relying on restriction can make it difficult to maintain your results when real life inevitably gets in the way. Why calorie tracking can create awareness but shouldn’t have to become something you depend on forever. How perfectionism and the “all or nothing” mentality can keep high-achieving women stuck in the cycle of being “perfect” Monday to Friday and then giving up after one imperfect day. Why consistency is more important than perfection when it comes to sustainable results. How to become comfortable living in the grey area rather than constantly bouncing between being completely “on” and completely “off”. Why an imperfect meal, overeating occasionally or missing a workout doesn’t mean you’ve ruined your progress. The mindset shift that can help you stop starting over every Monday and instead learn how to simply continue. I want you to remember that maintenance isn’t about being perfect. It doesn’t mean you’ll never overeat, never have an unbalanced meal or never miss a workout. It means that when life happens, you know how to get back to your normal habits without turning one imperfect day into weeks of being “off track.” That is the skill I want you to build. Because your goal shouldn’t simply be to become someone who can lose weight. Your goal should be to become someone who knows how to maintain her results while actually living her life. If you’ve been stuck in the cycle of losing and regaining the same kilos, I hope this episode gives you a completely different perspective on what needs to change. And if you found this episode helpful, share it with a woman who needs to hear this too. ❤️ Ready for support? If you’re looking for personalised guidance, accountability and support to help you lose weight without tracking, restricting or spending hours in the kitchen and gym, you can apply for coaching below. Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE

  3. Aug 23

    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

  4. Aug 16

    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

  5. Aug 9

    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

  6. Aug 2

    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

  7. Jul 26

    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

  8. Jul 19

    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

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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
    129
  • Rating
    Clean
  • Copyright
    © Copyright 2026 Angela Borges
  • Show Website
    The Healthy Diary