The Healthy Diary

Welcome to the 100th episode of The Healthy Diary Podcast – I can hardly believe we made it here! Two years of sharing weekly insights, tips, and strategies for busy professional women like you who want to feel confident, healthy, and happy in their skin without restrictions, tracking, or hours in the kitchen or gym. I am so grateful for every single listener who’s been on this journey with me – and if you’re new here, welcome! You’re in the right place to finally make weight loss simple, sustainable, and enjoyable.
In this milestone episode, I’m sharing something close to my heart: how to overcome stress eating. I know this is something so many of us struggle with, especially when juggling demanding jobs, family, and personal commitments. I used to be in that exact place, and today I’m walking you through my three-step method to take control of stress eating without guilt, restriction, or willpower struggles.
What You’ll Learn in This Episode:
Why stress eating isn’t about willpower or discipline – it’s a coping mechanism.
Step 1: Interrupt the Pattern – How to pause the autopilot stress-eating cycle and give your nervous system space to reset.
Step 2: Nourish Your Body – Why skipping meals or under-eating fuels cravings and overeating, and how to structure your day for stable energy.
Step 3: Give Your Emotions a Place to Go – Build an emotional outlet toolbox to release stress without food.
How to start practicing these steps today for long-lasting results.
My special celebration offer for episode 100: the first five women to book a coaching call get an extra 4 weeks of coaching for free, taking you closer to your goal of losing 8–15 kg in the 16-week program.

This episode is packed with practical strategies that have helped me and my clients finally break the cycle of emotional and stress eating while creating healthy, sustainable habits that fit into a busy life.
Remember, this is about progress, not perfection. You don’t need more willpower; you just need the right systems, structure, and mindset.
Links & Resources Mentioned in This Episode:
Apply for coaching: HERE
Follow Angela on Instagram: HERE

In today’s episode, I’m keeping things short, sharp, and straight to the point. I’m breaking down five daily habits that are silently killing your weight loss — especially if you’re a busy professional woman over 35.
These are habits I see every single day in the women I work with. And the tricky part? Most of them sound healthy or harmless… but they’re actually doing more harm than good.
This episode is all about creating awareness so you can finally understand why things feel so hard, even though you feel like you’re “doing all the right things.”
If you’ve tried dieting, skipping meals, pushing harder, or constantly starting over with no long-term success — this one is for you.
What I Cover in This Episode
I walk you through the 5 most common habits that keep busy, high-achieving women stuck and explain exactly why they’re holding you back:
1. Skipping breakfast (or calling coffee breakfast)
Skipping meals first thing in the day messes with your blood sugar, increases cravings, and often leads to overeating later. I explain why a balanced, protein-focused breakfast is essential for hormonal and metabolic health — especially after 35.
2. Winging it every single week
“I’ll just eat healthy” isn’t a plan. Lack of planning leads to decision fatigue, more takeout, more snacking, and inconsistent results. Weight loss requires structure, not perfection.
3. Late night eating
Late night snacking isn’t about willpower — it’s a symptom of under-eating, stress, poor sleep, or lack of structure earlier in the day. I explain what actually needs to be addressed to break this habit.
4. Lack of sleep
Sleep is one of the most underrated fat-loss tools. Poor sleep increases hunger hormones, cravings, and lowers motivation — making weight loss feel impossible no matter how “good” your diet is.
5. The all-or-nothing mindset
This mindset keeps you stuck in a cycle of starting over. One off-plan meal turns into a full day (or week) of giving up. I share how to shift your thinking so you can build consistency instead of sabotaging yourself.
Why This Matters
If you’re over 35, weight loss is not just about eating less and moving more. It’s about supporting your hormones, metabolism, sleep, stress levels, and mindset — all at the same time.
When these habits are working against you, no diet in the world will stick.
Ready for Support?
If you’re tired of doing this alone and want a personalised plan that fits your lifestyle, I’d love to support you.
👇 Links mentioned in this episode:
Apply for coaching: HERE
Follow Angela on Instagram: HERE
Episode 98: The 3 meal prep mistakes keeping you overwhelmed and stuck

If there’s a topic you’d love me to cover on the podcast, send me a DM on Instagram — my inbox is always open 🤍

If you feel like you’re constantly overwhelmed with food decisions, meal prep, and conflicting nutrition advice… this episode is for you.
In today’s episode of The Healthy Diary Podcast, I’m talking about the #1 thing I see keeping busy, high-achieving women stuck with weight loss, and that is lack of preparation.
I speak to women almost every single day who tell me:
“I eat pretty healthy”
“I try to make good choices”
“I just don’t have time to plan or prep”

And while their intentions are good, winging it week after week is exactly what’s stopping results from happening.
So in this episode, I break down three common meal prep mistakes that are keeping you overwhelmed, inconsistent, and frustrated, and most importantly, I show you how to fix them in a way that actually fits your busy life.
This isn’t about spending hours in the kitchen, cooking everything from scratch, or following restrictive plans. It’s about having simple systems that allow you to lose weight and maintain it long-term.
In This Episode, I Cover:
Why “I’ll just eat healthy” is not a strategy for weight loss
The real reason preparation is non-negotiable if you want consistent results
Why cooking every meal from scratch is not realistic for busy women
How to use smart shortcuts to save time without sacrificing progress
Why prepping an entire week of food on Sunday leads to burnout
The simple way to prep 1–2 key meals and eliminate decision fatigue
The biggest mistake I see women making with meal prep (even when eating healthy)
Why portion control matters for fat loss — even without calorie tracking
The difference between healthy eating and healthy eating for weight loss
How my clients stay organised in 15–30 minutes a week and lose 8–15kg in 16 weeks

If you want to lose weight and keep it off, you need a system, not willpower.
Preparation doesn’t have to be complicated, but it does have to be intentional. When you stop testing yourself and start supporting yourself with the right structure, consistency becomes easy, and results follow.
Ready for Support?
If you’re a busy woman who’s tried everything, feels overwhelmed by nutrition advice, and wants a plan that actually fits your lifestyle, I’d love to help.
Apply for coaching: HERE
Follow Angela on Instagram:

If you’re stepping into 2026 feeling overwhelmed, unsure where to start with your health and nutrition, this episode is for you. I know so many women, especially busy professionals and business owners over 35 struggle with finding a realistic, sustainable approach to eating well without obsessing over food or falling into restrictive “new year, new me” diets.
In this episode, I’m sharing 10 simple, realistic, and powerful ways to eat better in 2026 that support your health, weight management, energy, and mindset, without restriction, calorie tracking, or extremes.
I break down strategies that focus on mindful eating, meal balance, portion awareness, snack upgrades, meal prep, and even enjoying your favorite foods without guilt. These are habits that will help you finally see results and maintain them, because sustainable change is all about execution, not just information.
Some key takeaways include:
Why slowing down while eating can make a huge difference in feeling satisfied and preventing overeating.
How starting your day with protein stabilizes energy and reduces cravings.
The importance of not skipping meals and honoring your hunger cues.
How to balance your plate for optimal nutrition and satiety.
Why carbs are not the enemy and how to enjoy them without guilt.
Tips for smarter snacking that keeps your energy stable.
Why cooking at home and simplifying meal prep can be a game-changer.
How to make room for joy foods without derailing progress.
The mindset shift of progress over perfection and why consistency is key.

I also share how I help women lose 8–15 kilos in 16 weeks through realistic, sustainable strategies, helping them put themselves in a position to maintain their results for life.
Take one or two of these strategies that resonate with you, start small, and watch how they create massive momentum in your health journey.
Let’s make 2026 the year where it finally clicks!
Links & Resources:
Apply for coaching: HERE
Follow Angela on Instagram: HERE

In this episode, I’m sharing the incredible journey of my client, Sylvia, a full-time working mom who lost 14 kilos in just 16 weeks, without counting calories, following a strict meal plan, or spending hours at the gym. And the best part? She’s maintained that weight loss effortlessly for months now, feeling confident, energized, and in control of her health for the first time in years.
We dive deep into how we approached her transformation:
Getting clear on energy needs: Understanding how much her body really required for fat loss—without tracking or restriction.
Simple, family-friendly meals: Eating the foods she loves (yes, stir-fry, pasta, pizza!) while portioning them in a way that supports her goals.
Movement that fits her life: Incorporating daily movement instead of forcing gym sessions, focusing on sustainable, stress-free activity.
Protecting metabolism: Dialing in protein intake to support muscle retention and metabolism during weight loss.
Building momentum and confidence: Seeing small, consistent weekly results that fuel motivation and create lasting habits.

Beyond the physical transformation, Sylvia regained her energy, joy, and confidence. She’s no longer hiding behind oversized clothes, skipping photos, or avoiding social situations. She’s also setting a healthy example for her daughter, showing that health isn’t about restriction - it’s about feeling strong, confident, and empowered.
If you’ve been feeling stuck, overwhelmed by conflicting advice, or frustrated by the lack of results despite your efforts, Sylvia’s story is proof that you can achieve sustainable, effortless weight loss without tracking, dieting, or extreme measures.
I also share tips you can implement in your own life to simplify your eating, focus on what really matters for fat loss, and create a plan that works with your busy schedule.
Links & Resources:
Apply for coaching: HERE
Follow Angela on Instagram: HERE

As always, thank you so much for listening and for being part of this community. 💛