How professional success (or any success) can lead to overeating
In today’s episode, I’m diving into something you probably don’t hear about very often: how your professional success (or any kind of success) might actually be leading you to overeat.I know it sounds strange at first, but after working with hundreds of high-achieving women (and experiencing this myself), I’ve seen this pattern play out over and over again. Success brings pressure, long to-do lists, high expectations, and constant busyness. And when we’re always “on,” food often becomes the one outlet we allow ourselves… whether as a reward, a quick escape, or simply because we’re running on empty.Here’s what I cover in this episode:Why success-driven overeating is sneakier than you thinkHow skipping meals all day leads to overeating at nightThe real reason we use food as a “reward” (and how to break that cycle)Why relying on coffee and forgetting to eat disconnects you from your hunger cuesHow perfectionism keeps you stuck in the all-or-nothing cycleThis episode is an eye-opener, and I promise it will help you create awareness around your own patterns so you can finally change them. You are not “addicted to food” or “lacking willpower” — your brain is simply seeking relief, and together we’ll explore healthier ways to give it what it needs.If you’ve ever found yourself overeating after a long, stressful day or telling yourself “I deserve this” after a big win, this one is for you.Links & Resources:Apply for coaching: HEREFollow Angela on Instagram: HERE
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22:48
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22:48
My mum passed away 2 months ago… and here’s how I'm navigating grief
This episode is very different from what I normally share with you. It’s raw, it’s personal, and honestly… it’s not the easiest one I’ve ever recorded. But I know that if this helps even one woman feel less alone in her hard season, then it’s worth it.Two months ago, I lost my mum to a very rare and aggressive cancer. She was only 56 years old, and as her only child, I was her main carer. It all happened so quickly, and navigating life without her still feels surreal.In today’s episode, I’m opening up about what these past couple of months have been like, how I’m experiencing grief, and the simple but powerful ways I’ve been prioritising myself through it all. I don’t have it all figured out, and that’s okay. But I want to share what’s been helping me in case you’re also walking through grief, burnout, or just a really tough season in your own life.Here’s what I talk about in this episode:Why moving my body gently through daily walks has been life-changing for my mental health.How I approached food when I had no appetite, and the simple strategies I used to nourish myself anyway.The importance of taking breaks without guilt and giving myself space to process emotions.Why compassion and flexibility matter more than perfection during times of grief.Grief is not linear. Some days I feel okay, and other days it feels like the heaviness is sitting right on my chest. If you’re going through something similar, I hope this conversation reminds you that you don’t have to do it perfectly… you just need to take care of yourself in the ways that feel right for you.You are not alone, my friend.Links & Resources:Apply for coaching: HEREFollow Angela on Instagram: HERE
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25:06
5 quick tweaks to lose weight on autopilot without tracking a single calorie
If you’ve been feeling stuck with calorie tracking, restriction, or complicated weight loss rules – this episode is going to feel like a breath of fresh air. Today I’m sharing 5 quick tweaks you can start using right away to lose weight on autopilot – no counting, no obsessing, and no giving up the foods you love.These are the exact kinds of strategies I teach my clients inside my program, because let’s be real – you’re busy, and adding more work to your plate isn’t the answer. These tweaks are simple, practical, and designed to help you create results that actually last.Inside this episode, you’ll learn: ✨ Why starting your day with a high-protein breakfast can completely change your energy and reduce overeating later in the day ✨ A super simple trick with your dinner plates that helps with portion control without restriction ✨ The surprising role that stress and sleep play in your weight loss journey (and why “eat less, move more” doesn’t cut it anymore) ✨ How to make your nutrition work for you without tracking a single calorie ✨ The little lifestyle adjustments that make weight loss effortlessYou’ll also hear me share a client success story (shout out to Rachel!) who lost over 11kg in just 12 weeks without tracking, dieting, or living at the gym.If you’ve been waiting for a realistic and sustainable way to feel confident in your skin again, this episode is for you.Apply for coaching: HEREFollow Angela on Instagram: HERE
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24:17
I went caffeine-free for 31 days and the results blow my mind
In today’s episode, I’m sharing something that I honestly thought would ruin my life but instead completely surprised me… I went caffeine-free for 31 days. Yes, me… the woman who thought she couldn’t function without her morning coffee!I decided to do this experiment after a wake-up call at a lash appointment (you’ll laugh when you hear this story!). What started as curiosity quickly turned into one of the most eye-opening experiences I’ve ever had with my health.I’ll walk you through:✨ Why I decided to cut coffee, even though I only drank one cup a day✨ The first tough days (headaches, fatigue, and missing my ritual)✨ The five major benefits I noticed—from better sleep to reduced anxiety✨ How I replaced my coffee habit with herbal teas (and actually enjoyed it!)✨ Why I’m not saying coffee is “bad”—but how you can use it mindfullyThis isn’t about telling you to quit coffee forever—it’s about tuning into your body and noticing how much of your energy, mood, and health is influenced by caffeine. For me, this simple change brought more calm, steadier energy, better digestion, deeper sleep, and way less anxiety.If you’ve been relying on coffee to get through the day, this episode might get you curious about what life could look like without it—or at least with less of it.And as always, remember: your body is smart. It knows what it needs. All we need to do is listen. 💛Apply for coaching: HEREFollow Angela on Instagram: HERE
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23:55
30 sneaky ways to get active (even if you’re always sitting)
If you’ve ever thought, “I’d love to move more, but I’m just too busy”, this episode is for you.I get it…. between work, meetings, emails, deadlines, family, and maybe even running your own business, it can feel impossible to fit in exercise. But here’s the thing: movement doesn’t have to mean gym workouts or hour-long classes.In this episode, I’m sharing 30 fun, clever, and super simple ways to add movement into your day…. even if you spend most of it sitting. These ideas are perfect for my busy, high-achieving ladies who want to feel better in their bodies, boost their energy, and support their weight loss goals without adding “one more thing” to their already overflowing schedule.You’ll learn:Why movement is about consistency, not perfection (and why you don’t need a strict workout routine to see results)The difference between formal workouts and “incidental movement” — and why the latter might be even more importantMy top “at home,” “at work,” and “out and about” hacks to sneak in more activity without rearranging your dayHow small movements like dancing while you brush your teeth or pacing during phone calls can improve your mood, support fat loss, and help you feel more energisedIf you’ve been struggling to fit exercise into your busy lifestyle, this episode will show you how to stack movement into the things you’re already doing — no gym membership required.Links:Apply for coaching: HEREFollow Angela on Instagram: HERE
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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