Protein has entered the backlash era.

Suddenly now everyone is hating on protein because it is EVERYWHERE.

Candy, chips, ice cream, water, even Starbucks.

It’s like if every single food doesn’t have protein in it, you’re doing it wrong.

Not to mention, somehow we’re all supposed to know exactly how many grams we “need” every single day.

In this episode, I’m slowing the whole conversation way down. I’m sharing how my perspective has shifted over the last few years. And a simple way for you to start rethinking it too.

I’m not telling you to stop caring about protein! But I am telling you how to stop letting it run your life and make you feel like a failure.

I’m talking about:

• Why chasing a protein goal is stressing you out more than helping you
• The difference between eating more protein and understanding how protein actually works for you
• A skill-based way to figure out how much you truly need — without tracking, copying, or forcing cottage cheese into everything

If you’re exhausted by protein math, TikTok advice, and feeling like you’re somehow still doing it wrong and never getting enough, this episode will feel like a breath of fresh air.

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This is the last Diet Diaries episode of 2025 — and instead of a big “new year, new you” pep talk, I’m going in a very different direction. Which will likely come as no surprise.

In this episode, I’m talking about:

• Why I recently unfollowed a coach I liked — and how much mental space it freed up
• The quiet damage of following too many experts (on food, fitness, business… everything)
• My honest take on resolutions, words of the year, and all the new year pressure

If you’re feeling overwhelmed, second-guessing everything, or wondering why all the “good advice” is making things harder instead of easier… this one’s for you.

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If you’re feeling the mental tug-of-war over peppermint mochas, office cookies, grocery-store “limited edition” everything, or the once-a-year foods that only show up for one amazing (and stressful) moment…you’re not broken. You’re not failing. You’re human.

In this episode, I’m digging into:

• Why food noise naturally spikes from Halloween through New Year’s (you’re not imagining it)
• How scarcity + urgency hijack your decision-making — and how to get your power back
• The “Jobs of Foods” skill and why remembering what a seasonal treat is actually for changes everything
• How to enjoy the foods you love without crossing that line into feeling sick or out of control
• A simple way to check in mid-bite so you can enjoy the moment instead of bulldozing through it

This isn’t about pretending holiday food is “no big deal.” It is a big deal — emotionally, culturally, and yes, biologically. But once you understand what’s actually happening, you can make choices that feel intentional instead of panicky.

If you want help applying these skills to your real life this season (because this work is so much easier with support), I’m here for you.

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Friends… this one is for every single woman who has ever stood in a fitting room sweating, swearing, and promising herself this time she’ll lose the weight.

We’re in the thick of holiday dressing season, I’ve been deep in the saga of finding a dress for my niece’s bat mitzvah (the try-ons are here and here!), and today I’m walking you through the exact process I use every time I shop — or honestly, every time I get dressed from my own closet.

It’s my LFC Method: Love. Fits. Comfortable.

Simple… but also life-changing.
Because when you start choosing clothes based on how they work for your real body, not the body you used to have or the one you think you “should” have, everything shifts — your confidence, your mornings, your shopping habits, even your wallet.

Inside this episode I share:

• How to tell the exact moment you’re talking yourself into something — and why it’s always a no
• Why two boxes checked (cute + fits) isn’t enough if you’re not comfortable
• How clothes you never wear quietly drain your energy and your self-trust
• What shifts when you stop dressing to “look smaller” and start dressing to feel like yourself

Changing how you talk to yourself while getting dressed is one of the most powerful body image tools you will ever use. Let me know how it goes.

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This week, I’m teaching you a quick, super-actionable tool you can start using immediately — especially if you’re heading into a season of parties, appetizers, cookie trays, latkes, and all the random “just take one!” moments that somehow turn into a whole meal.

We’re talking about The Plate Pit Stop — a tiny action that helps you stay connected to what you’re eating without tracking, restricting, or giving yourself a whole list of rules to follow. It’s shockingly simple… and even more effective.

Inside the episode:

• The sneaky way grazing disconnects you from your hunger and your choices
• Why your brain lies to you about how much you’ve actually eaten
• How one tiny slow down moment can completely change the way a holiday event feels
• Why this works even when you aren't trying “be good” or micromanage your food
• How to use this at home

This isn’t about portion sizes or protein targets

It’s about awareness — the kind that makes you feel good when you leave a party instead of stuffed and pissed off at yourself.

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Getting dressed is hard enough as it is. Getting dressed in a body that feels new after eating disorder recovery or years of disordered eating? Whole different level.

In this conversation, I’m joined by personal stylist Nicole Garfunkel, who works specifically with women in eating disorder recovery, to talk about closets, clothing sizes, “flattering,” experimenting with style, and why your wardrobe might be the missing piece of your healing.

You’ll hear:

• Why your closet holds so much emotional “energy” – and what it means if it’s packed with old sizes and “one day” jeans
• The first thing Nicole has clients do before shopping or buying anything new (and why it has nothing to do with trends)
• A totally different way to think about “flattering” that has nothing to do with looking smaller
• Practical, grounded tips to make shopping less triggering – from what to eat, to who to bring, to when not to go
• How getting dressed can become a daily self-care ritual instead of a panic-inducing chore
• How to start experimenting with clothes when you’re convinced you “can’t pull that off”
• Why re-wearing your clothes (instead of constant hauls) can actually help define your personal style

Nicole is a personal stylist for people in eating disorder recovery. Her mission is to is to help you use fashion as a tool for living the life you desire, especially once you’re recovered into a new body and a new version of yourself.

website - https://stylingconfidential.com

IG - https://www.instagram.com/styling_confidential/

tiktok - https://www.tiktok.com/@styling_confidential

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There’s a version of today’s conversation that stays polite and surface-level…and then there’s the version I decided to record today.

I’m talking about the pressure women feel to “fix” their bodies, why so many of us are trying to escape any sense of emotional discomfort, and what it really means when we say a cosmetic procedure “makes me happy.”

This one of the most honest episodes I’ve ever recorded—and if you feel called out and uncomfortable, then I’ve done my job. Because complacency around this is NOT ok.

In this episode, I get into:

• the real reason we feel drawn to surgeries, lasers, and injections
• how social media makes it feel like everyone is doing it
• the difference between happiness and relief
• why peer pressure doesn’t end in middle school
• what happens when every woman strives to look the same
• how this impacts our kids (yes — even our sons)
• the internal work I’m choosing to do instead of “fixing” myself

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Ever tell yourself “I’ll just have one”… and then wonder how the whole bag disappeared?

Or swing the other way — “Nope, I can’t have that, I’ll go off the rails” — and still end up thinking about it all day?

This episode is about the middle skill that almost no one teaches: the ability to not decide right away.

When you stop reacting to every craving — whether it’s with “screw it” or “I shouldn’t” — you create space to actually learn what’s going on.

And that changes everything.

💡 Inside this episode:

• How to handle “trigger foods” without cutting them out
• What happens when you delay a craving instead of fighting it
• Why not deciding might be the most powerful decision you make
• Real stories from clients (and me) about learning to ride the craving wave

Perfect timing as we roll into the holidays — this one’s about building calm and clarity around food, even when there’s candy, cookies, and chaos everywhere.

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Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
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Listen to more episodes of The Diet Diaries