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The Healthy Diary

Angela Borges
The Healthy Diary
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  • 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 Episode1. What Mounjaro actually does in your bodyI 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 dramaticallyYou’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 stopThis 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 forYou’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 itself6. How to get the same effects without medicationYes - 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 medicationWhether 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
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  • 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 PlanYou 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
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  • 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 themYou’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
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  • How to lose your first 5kgs by the end of the year - without calorie tracking or going low carb
    Can you believe it’s already November? Every year just seems to fly faster! And if you’re looking at the calendar wondering where the year went, and feeling frustrated that you didn’t make the progress you hoped for… this episode is for you.In today’s episode, I’m showing you exactly how you can lose your first 5kgs before the end of the year without calorie tracking, going low-carb, or giving up your social life.Because yes, it’s still possible to make incredible progress before the year ends (even with the festive season approaching) if you focus on the right habits and consistency.Here’s what we cover:✨ Why you haven’t made the progress you wanted this year, and what’s really been getting in your way (hint: it’s not your willpower). ✨ The 3 key things that might be missing from your current approach: strategy, structure, and mindset. ✨ My simple 5-step blueprint to help you drop 5kgs in a healthy, sustainable way before the end of the year:Structure your meals and timing so you prevent overeating and balance hunger.Build balanced meals with protein, healthy fats, and smart carbs to keep your blood sugar stable and energy high.Prioritize protein especially at breakfast, to reduce cravings and support your metabolism.Increase your daily steps and use walking as your main form of movement (no gym required!).Plan, don’t wing it, because consistency starts with preparation.And I’ll also share a bonus mindset shift that will completely change the way you see yourself and your health journey, because lasting transformation starts with how you think and speak to yourself.You don’t need to wait until January to feel lighter, healthier, and more confident. The best time to start is today.If you’re ready to take action and make these last few weeks of the year count, this episode will show you exactly how.Links & Resources:Apply for coaching: HEREFollow Angela on Instagram: HERE
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  • The ONE mindset hack to stop self-sabotaging
    If you’ve ever felt like you’re doing everything right… eating better, moving more, staying mindful, but somehow always end up back at square one… this episode is going to be a game-changer.Today I’m diving into a mindset hack that has helped so many of my clients (and myself!) break free from the exhausting self-sabotage cycle. Spoiler alert: this has nothing to do with willpower or discipline, and everything to do with how your brain is wired to protect you.You’ll learn: ✨ Why self-sabotage has nothing to do with your willpower or consistency ✨ The real reason your brain pulls you back into old patterns ✨ What cognitive dissonance is (and how it quietly keeps you stuck) ✨ The one mindset shift that will finally help you align your thoughts, beliefs, and actionsThe thing is that you don’t have a discipline problem, you have a belief problem. You’re trying to create new habits with an old identity, and your brain’s job is to keep you safe, not successful.Once you understand how to work with your brain (not against it), everything starts to change. You’ll stop sabotaging your progress and finally start living in alignment with the woman you want to become confident, consistent, and completely at peace around food.Because here’s the secret: you don’t need another meal plan. You need to align your mindset with your habits and build both together. That’s how long-term transformation really happens 💫If this episode hit home and you’re ready to stop self-sabotaging and finally see sustainable results, I’d love to support you personally.Links & Resources:Apply for coaching: HEREFollow Angela on Instagram: HERE
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About The Healthy Diary

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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