Cutting carbs is wrecking your energy and your results
Today, we’re diving into a topic that so many of you have struggled with… cutting carbs in an attempt to lose weight. 🙋🏻♀️ (Yep, I had both my hands up too!)For years, we’ve been told that carbs are the enemy… that if we just cut out bread, pasta, or rice, the weight would magically fall off. And while you might see the scale drop at first, what you don’t see is the toll it takes: the cravings, the fatigue, the frustration, and eventually... the weight regain.In this episode, I’m breaking down:Why cutting carbs can wreck your energy, metabolism, and hormones (especially if you’re 35+).The truth about "quick weight loss" (hint: it’s mostly water weight at first!).How low-carb diets can actually stall your fat loss and lead to binge eating cycles.Why carbs are NOT the enemy — they are your secret weapon when eaten the right way!The best types of carbs to include for sustainable weight loss, steady energy, better workouts, and a happier, more vibrant YOU.If you’ve ever felt tired, cranky, and frustrated after trying to go low-carb, this episode will feel like a big warm hug and a reality check all rolled into one.You can eat carbs, feel amazing in your body, and lose weight… sustainably and without the endless cycle of restriction and regain. I’ll show you how inside today’s episode. Links & Resources:Apply for coaching: HEREFollow Angela on Instagram: HEREMentioned in this episode:BOOK A CALL to discover epic bonuses Scheduling page
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16:42
My non-negotiable morning routine to lower cortisol (stress) for fat loss
If you’re constantly feeling stressed, waking up tired (even after a full night of sleep), and the scale just won’t budge no matter how “healthy” you’re eating or how often you’re moving your body… this episode is a must-listen.Today, I’m walking you through my personal, non-negotiable morning routine that helps lower cortisol, balance hormones, and support fat loss… without spending two hours at the gym or doing anything drastic. This routine takes me around 8 minutes and has been a game-changer for both me and my clients.Here’s what we cover in this episode: ✨ What cortisol is and why high levels make fat loss so hard✨ How a simple morning routine can support your metabolism and hormones✨ The exact 3 steps I follow every single morning (and teach my clients too!)✨ Why I ditched the 5AM workouts and what I do instead✨ Gentle ways to support your body in just a few minutes a dayThis is a practical episode that’ll help you create more calm in your mornings, boost your energy, and finally start seeing the fat loss results you’ve been craving… without going to extremes.Whether you're a business owner, a working mum, or just navigating the chaos of life, you can support your body in a simple, effective way that fits your busy lifestyle.Let’s dive in 💛Links & Resources:Apply for coaching: HEREFollow Angela on Instagram: HEREMentioned in this episode:BOOK A CALL to discover epic bonuses Scheduling page
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20:35
The problem with intermittent fasting
In today’s episode, I’m diving into something a little different… my honest opinion on intermittent fasting.Now before we get into it, let me be clear: if you’re currently doing intermittent fasting and it’s working for you, amazing! This episode isn’t about telling you what to stop doing. It’s here to give you clarity and a perspective that isn’t always talked about… especially if you’re a busy high-achieving woman over 35 juggling all the things.I get questions daily like “Angela, what do you think of XYZ diet?”... and intermittent fasting is a big one. So I decided to break it all down right here on the podcast.You’ll learn:✨ Why intermittent fasting may not be the best fit for you… especially if your days are jam-packed and you’re already under a lot of stress.✨ How eating by the clock instead of tuning into your body’s hunger cues can disconnect you from your body and lead to binge eating.✨ The hormonal impact of fasting on women over 35 (yes, it can backfire).✨ Why skipping breakfast may feel “good” at first but often leads to overeating and cravings at night.✨ The truth about calorie deficits and why fasting doesn’t magically guarantee weight loss.I’m also sharing my personal experience with intermittent fasting… what it did to me, why I walked away from it, and the long-term damage it can do if it’s not the right fit for your body and lifestyle.Because here’s the thing: sustainable weight loss isn’t about rules, restrictions, or rigid windows of time. It’s about tuning into your body, nourishing it well, and creating habits that last.If you’ve ever skipped meals and found yourself raiding the fridge late at night… this episode is for you.You’ll walk away with clarity and a deeper understanding of how to support your body without adding more stress, more rules, or more restriction to your already full plate.Links & Resources:Apply for coaching: HEREFollow Angela on Instagram: HEREMentioned in this episode:BOOK A CALL to discover epic bonuses Scheduling page
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21:16
5 restaurant mistakes that are secretly sabotaging your weight loss
Let’s be real… eating out is part of life. Whether it’s for business, celebrations, or a break from cooking, restaurants are part of our routine. But if you're trying to lose weight without dieting, tracking, or spending hours in the kitchen, dining out can feel like a major obstacle.I used to think I had to avoid restaurants altogether to make progress. But that’s just not realistic – and thankfully, it’s also not true. You can enjoy meals out and still stay on track… if you know what mistakes to avoid.In this episode, I’m breaking down 5 common mistakes you might be making when eating out that are secretly sabotaging your results – and what to do instead.Here’s what I cover:✨ The “just this once” trap – and how it adds up over time ✨ Why trying to “be good” all day can totally backfire ✨ How skipping meals before going out actually slows down your fat loss ✨ The sneaky way drinks and sides can derail your progress (without you noticing) ✨ What to do instead so you can walk away from any meal feeling satisfied, not guiltyIf you’ve ever said, “I was doing so well until the weekend,” or “I just can’t seem to stay on track when I eat out,” this episode is for you.I’ll share my simple go-to strategies that I personally use (and teach my clients) to eat out confidently, feel in control, and still lose weight – no restriction required.🎧 Hit play and let’s change the way you approach restaurant meals forever!Resources & Links:Apply for coaching: HEREFollow Angela on Instagram: HEREMentioned in this episode:BOOK A CALL to discover epic bonuses Scheduling page
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22:24
6 "healthy" foods that could be sabotaging your weight loss
Today, we’re diving into a topic that might surprise you… some of the so-called “healthy” foods you’re eating could actually be holding you back from your weight loss goals. If you feel like you’re doing everything right but still not seeing results, this episode is for you!What You’ll Learn in This Episode:✅ The 6 “healthy” foods that might be preventing fat loss ✅ How food marketing tricks you into thinking certain products are better than they really are ✅ What to eat instead to stay on track with your goalsI know firsthand how frustrating it can be to put in the effort and not see results. That’s why I’m here to give you the clarity and guidance you need to make simple, effective changes without dieting or obsessing over every bite.Resources & Links:Apply for coaching: HEREFollow Angela on Instagram: HEREIf you loved this episode, please leave a review and share it with a friend! Your support helps more women break free from restrictive dieting and finally achieve sustainable weight loss. 💕
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!
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