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. 5H AGO

    3 mindset shifts you need to finally lose weight in 2026

    Welcome to the very first episode of 2026 🎉 If you’re starting this year telling yourself “this is finally my year”... the year you lose weight, feel confident in your body, and do it without restrictions or burnout, then this episode is exactly where you need to be. In today’s episode, I’m not telling you what to eat. I’m not giving you another meal plan or rule to follow. Instead, I’m diving into the real reason most women stay stuck: mindset. After working with 800+ women, I can confidently say this… weight loss isn’t a food problem. It’s a mindset problem. And if you don’t address it, you’ll likely find yourself back here again in January next year… frustrated, exhausted, and starting over. So in this episode, I break down the 3 biggest mindset blocks I see keeping high-achieving women stuck on the weight loss rollercoaster, and exactly how to shift them so 2026 can truly be different. In this episode, I cover: ✨ Why “I’ve tried everything and nothing works for me” is keeping you stuck (and how this belief silently leads to self-sabotage) ✨ The truth about waiting for the “perfect time” and why this mindset guarantees weight regain every time life gets busy ✨ Why you’re NOT inconsistent or lacking willpower ….you’ve just been trying to force yourself to stick to approaches that make you miserable ✨ How real consistency actually feels (and why it becomes effortless when your plan fits your life) ✨ The powerful question you should ask instead of “How do I stay consistent?” ✨ Why sustainable weight loss requires mindset, nutrition, and lifestyle… not just food rules If this episode resonated with you…If you’re ready to stop starting over, If you’re done blaming yourself, And if you want to lose 8–15 kilos in the next 16 weeks using a proven, sustainable approach… I’ve officially opened my January Coaching Program, and spots fill quickly every single year. This is for women who want real change, not another short-term diet. Ready to take the next step? Apply for coaching: HEREFollow Angela on Instagram: HERE Let’s make 2026 the year you finally do this the right way — with support, strategy, and an approach that fits your real life 💛

    17 min

  2. 12/28/2025

    3 proven steps to go from overweight to losing 10-20kgs in 2026

    Welcome to the final episode of 2025…. how wild is that?! Before anything else… thank you. Whether you've been here all year or you’re brand new to the podcast, I’m so grateful that you’re tuning in. This year, I’ve received so many messages from women who’ve completely transformed their bodies and their relationship with food just by listening to this podcast. One listener even lost 14 kilos in around 10 weeks implementing what she learned here, so yes, what I teach works, as long as you execute and stay consistent. And because I know you’re already thinking ahead to 2026 and wondering “How can I finally lose these 10–20 kilos for good?”, this episode gives you the exact clarity and roadmap you’ve been craving. If you’re tired of starting and stopping, if you’re sick of losing the same 10 kilos over and over, and if you refuse to enter 2027 in the same position you’re in today… this episode is your reset button. Here’s what I cover in today’s episode: ✨ Why weight loss should NOT be your lifestyleSo many women feel stuck because they’ve lived in “weight loss mode” for years — dieting, tracking, starting over every Monday. But weight loss is meant to be a temporary season, not your identity.  You were not meant to diet forever. Your lifestyle should be maintenance, freedom, and confidence — not restriction. ✨ Why rapid fat loss sabotages your metabolismAround this time of year, you’re bombarded with ads for keto, shakes, Jenny Craig, 800-calorie plans, and other rapid weight-loss gimmicks. Yes, they “work.” But you lose the wrong kind of weight — mostly muscle — and gain back only fat… leaving you with a slower metabolism and feeling worse than before. 2026 is not the year for aggressive dieting. It’s the year for smart, realistic, metabolic-friendly fat loss. THE 3-PHASE STRATEGY TO LOSE 10–20 KILOS IN 2026 (AND KEEP IT OFF FOREVER) This is the same evidence-based approach I’ve been refining since 2018, the one that has helped women lose 8, 12, 16, even 22 kilos sustainably. ⚡ Phase 1: The Fat Loss Phase (12–16 weeks)⚡ Phase 2: The Metabolic Rebuild⚡ Phase 3: The Maintenance PhaseYou Can Be 20 Kilos Lighter by the End of 2026 If you follow this 3-phase strategy: fat loss → metabolic rebuild → maintenance — you can lose the weight AND keep it off for life. Not by dieting. Not by restricting.  Not by living at the gym.  But by supporting your metabolism, your hormones, and your lifestyle as a busy, high-achieving woman. I have been perfecting this method for eight years now, and I can tell you with full confidence: It works. Every time. When you commit. ✨ If You’re Ready to Lose 8–16 Kilos in the Next 16 Weeks…My January coaching intake is officially OPEN, and January is always my busiest month of the year. Spots go fast (last January, we filled 13 spots in the first week). If you want a personalised, flexible, non-restrictive fat loss strategy that fits into your busy life… 👉 Apply for coaching: HERE 2026 can be the year you finally stop yo-yo dieting, but only if you take action.

    24 min

  3. 12/21/2025

    My first Christmas without my mum: here's how I'm navigating grief

    Today’s episode is a deeply personal one… and honestly, one that I knew I needed to record not just for you, but for me too. This is my first Christmas without my mum. If you’re new here, my mum passed away in June this year after battling terminal cancer, and it's been one of the toughest seasons of my life. My mum wasn’t just my mum… she was my best friend, my biggest supporter, and the person I told absolutely everything to. And because she loved Christmas more than anyone I know, this time of year has been feeling especially heavy. In this episode, I’m opening up about how I’m navigating grief during the holidays and sharing the exact things I’m doing to take care of myself, things that might help you too if you're going through a similar season. Grief can feel incredibly lonely…but it shouldn't be. You are not alone, my friend. Here’s what I share in this episode:1. Allowing myself to actually feel my griefFor a long time I kept myself busy, distracted, and “strong.” But grief doesn’t disappear because we ignore it - it builds up. 2. How I’m honouring my mum this Christmas Before my mum got sick, she had a whole Europe trip planned — Spain, Italy, Switzerland… all the places she dreamed of visiting. She never got to go. So this year, I’m going for her. 3. Changing my environment instead of staying homeThis was something my mum told me to do — to spend my first Christmas somewhere different, surrounded by family, creating new memories and giving myself a bit of emotional breathing room. So I’m in Italy with my auntie, my cousin, and their new baby — and it’s exactly where I need to be. A message from my heart to yours If this is your first Christmas without someone you love — or your fifth, or your tenth — please know this: There is no “right” way to grieve. You are allowed to feel joy and sadness at the same time. You are allowed to cry while wrapping presents. You are allowed to set boundaries, to rest, to do less, to take care of yourself. You are allowed to change traditions… or keep them… or create new ones. Your grief is valid. Your love is valid. And you are not alone. This episode is dedicated to anyone who is hurting this season — especially those of you living abroad, far away from your families, or navigating a “first” without someone special. If this spoke to you, or you know someone who needs to hear it, please share this episode with them. You might help someone feel seen. Thank you, my friend, for listening — and for being here with me through 91 episodes. I’m so grateful for you. Sending you so much love this holiday season. See you next week. 💛 Links & Resources: Apply for coaching: HEREFollow Angela on Instagram: HERE

    24 min

  4. 12/14/2025

    Truth vs. Myth: 5 weight loss beliefs put to the test

    Today, I’m diving into five of the most common weight-loss myths that I STILL hear from incredibly smart, capable, high-achieving women every single day…. myths that I want you to leave behind before stepping into the new year. If you’re a busy professional woman or business owner over 35 who’s tried every diet under the sun but still feels stuck… this episode is truly going to shift your perspective. Let’s break these myths down so you can walk into 2025 with a refreshed mindset, better habits, and a body that finally feels supported, not punished. ✨ In This Episode, I Talk About: 1. “I need to eat less to lose weight.” Skipping meals and undereating is one of the FASTEST ways to slow your metabolism, trigger cravings, and end the day elbow-deep in the pantry. This isn’t a willpower issue… it’s a blood sugar issue. 2. “I have to work out every day to see results.” Nope. You can lose weight without stepping foot in the gym. Most of my clients lose 8–15 kg in 16 weeks focusing on nutrition + simple daily movement like walking. 3. “Eating healthy = fat loss.” This one surprises so many women. You can eat the healthiest, most wholesome meals, homemade, organic, nutrient-dense, and STILL not lose weight if your portions or structure aren’t aligned with a calorie deficit. 4. “Carbs are the enemy.” This myth needs to stay in 2010. Carbs support your hormones, energy, brain function, and metabolism, especially if you're 35+. 5. “I just need more willpower.” Willpower is NOT your problem, your systems are. High-achieving women are already disciplined in every other area of life… except with food, where most people are winging it. My Final Reminder You do NOT have to enter another year playing by diet culture’s outdated rules. You can feel healthy, confident, and in control of your food without restriction, without tracking, and without living in the gym. And if this episode made you feel seen, please take 10 seconds to leave a review on Apple or rate the show on Spotify. Your support helps this message reach more women who need it. Links & Resources: Apply for coaching: HEREFollow Angela on Instagram: HERE

    15 min

  5. 12/07/2025

    Why the "just listen to your body" weight loss advice is keeping you stuck

    “The Worst Weight Loss Advice I Ever Received (And What You Should Do Instead)”In today’s episode, I’m breaking down a piece of advice that so many women are given… advice that sounds empowering on the surface, but actually keeps you stuck, overwhelmed, and nowhere closer to feeling healthy and confident in your body. That advice? “Just listen to your body.” Now… I love this concept. It can be powerful. But if you’ve spent years dieting, skipping meals, overeating at night, ignoring your hunger, or feeling completely disconnected from your body… Then “just listen to your body” is NOT helpful — and honestly, it can make things worse. This episode comes straight from my personal experience (and many conversations with clients). I’ll walk you through why this advice backfires for so many high-achieving women, and what you actually need to rebuild before intuitive eating becomes helpful and natural. In This Episode, I Cover: 1. Why “just listen to your body” keeps you stuck If you’ve ignored hunger cues for years, eaten on autopilot, binged at night, or relied on willpower… Your body’s signals are going to feel confusing, unreliable, or non-existent. 2. The missing step before you can “listen to your body” Before intuition comes awareness + structure. 3. How to rebuild trust with your body Start with structure, build awareness, and then your body will start communicating clearly again … without willpower, without restriction, and without starting over every Monday. If this episode helped you… Please subscribe, leave a quick review, or share this episode with a friend or sister who needs it. It helps the podcast grow — and it helps more women finally break free from the diet cycle. Links & Resources: Apply for coaching: HEREFollow Angela on Instagram: HERE

    20 min

  6. 11/30/2025

    This is what Mounjaro does in your body

    Today, we're diving into a topic that has been everywhere lately in your social feed, at brunch with your girlfriends, and even in doctors' offices. Yep… we’re talking Mounjaro, Ozempic, and weight loss medications. And let me just say this upfront: - There is zero judgment here. - This episode comes from a place of love, education, and empowerment. Because the truth is… so many women are being prescribed these medications without being told how they actually work, what changes happen inside the body, or how to avoid regaining all the weight later. So today, I’m giving you the full picture — simply, clearly, and without the hype. What We Cover in This Episode 1. What Mounjaro actually does in your body I break down how this medication mimics two natural gut hormones (GLP-1 and GIP) and how that affects your hunger, fullness signals, digestion, and blood sugar — without boring you with unnecessary science. 2. Why it reduces hunger and cravings so dramatically You’ll hear the three main physiological effects women feel immediately when they start the medication, and why many describe it as “finally having the food noise turned off.” 3. The real reason people lose weight on it (hint: it’s not magic) It’s not a miracle drug, but it does make being in a calorie deficit much easier because you're simply not as hungry. The medication supports the process… but it doesn’t do the work for you. 4. Why you may regain the weight quickly if you stop This part is SO important. If you don’t build the right habits, eating structure, and mindset while using the medication, the weight can return extremely fast once you come off it. That’s why I work with women who are taking these medications, because the foundation still matters. 5. Who Mounjaro is and isn’t designed for You’ll learn: ✔ When it can be truly helpful ✔ Why doctors aren’t having the full conversation ✔ Why structure, mindset, and habits matter just as much — if not more — than the medication itself 6. How to get the same effects without medication Yes - it's possible. In this episode, I explain how food, structure, protein, balanced meals, and lifestyle habits can naturally help regulate hunger, stabilize blood sugar, and reduce cravings… without injections, side effects, or huge costs. 👉 The roadmap to long-term results — with OR without medication Whether you're considering it, already on it, or not interested at all — I walk you through what actually leads to long-term success for busy high-achieving women. Links & Resources: Apply for coaching: HEREFollow Angela on Instagram: HERE

    16 min

  7. 11/23/2025

    5 practical lifestyle hacks for busy women

    If you’re a busy professional woman, a business owner, a working mum, or simply someone with a lot on your plate… this episode is going to feel like a deep exhale. Today I’m sharing five practical lifestyle hacks that will help you stay consistent with your health goals even on your busiest days without restriction, without calorie tracking, and without spending hours in the kitchen or the gym. Most women aren’t inconsistent because they “lack discipline.” They’re inconsistent because they’re trying to follow routines that were never designed for their real lives. And if you’ve been waiting for “life to calm down” before you focus on your health… my friend, you’re going to be waiting forever. Life is busy, especially after 30, and that’s exactly why your habits need to work with that reality, not against it. In this episode, I dive into the 5 hacks that I teach my clients inside my program, the same women who used to struggle for years with consistency and now feel grounded, confident, and in control of their routines. Here’s what you’ll learn: The Power of One Weekly Non-NegotiableThe 10-Minute RuleAutomating Your MealsUsing Your Calendar Like a BossCreating a Busy Day Backup Plan You don’t need to overhaul your entire life to feel healthier, lighter, and more in control. Start with one of these hacks today. Implement it this week. Let that single action build the momentum you’ve been missing. And remember, you are not the problem. The strategies you’ve tried simply didn’t match your real lifestyle. When you finally use an approach made for busy, high-achieving women, everything changes. You’ve got this… even on your busiest days. 💛 Links & Resources: Apply for coaching: HEREFollow Angela on Instagram: HERE

    21 min

  8. 11/16/2025

    Here's why exercise isn't the reason you're not losing weight

    Today’s episode is one I felt called to record because it comes straight from my own experience (and I know so many of you will relate). I’m diving into why exercise isn’t the reason you’re not losing weight, and how to actually make your workouts work for you, not against you. Here’s what we cover:My personal story of how lifting weights led to unexpected weight gain (and what the data showed)The two biggest reasons women often don’t lose weight when they start exercising moreThe science behind hunger, energy balance, and why “I earned my food” thinking keeps you stuckWhy exercise alone doesn’t drive fat loss, and what actually doesMy top four strategies to make your workouts support your fat loss goals instead of sabotaging them You’ll learn exactly how to tweak your nutrition, movement, and mindset so that you can finally see the results you deserve, without adding more stress, cardio, or restriction. My key takeaways for you:Dial in your nutrition first. Exercise is amazing for your mood, confidence, and strength, but fat loss comes from consistently creating a calorie deficit. Prioritise protein after your workouts to manage hunger, recover better, and support muscle growth. Don’t underestimate non-exercise movement. Your daily steps and fidgeting actually burn more calories than your 45-minute gym session! Rest, recover, and sleep. Especially if you’re 35+, your body needs recovery to perform, burn fat, and keep your hormones balanced. So if you’ve been training hard and wondering why the scale won’t budge (or is even creeping up), this episode will give you the clarity you need. Remember, it’s not about doing more. It’s about doing what actually works for you. If you loved this episode, please take 30 seconds to share it with a friend or leave a quick review. It truly helps more women find this show and learn what really works for long-term, effortless weight loss. You’ve got this, my friend. 💪 Links & Resources: Apply for coaching: HEREFollow Angela on Instagram: HERE

    20 min
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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
    94
  • Rating
    Clean
  • Copyright
    © Copyright 2026 Angela Borges
  • Show Website
    The Healthy Diary

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