This is the protein episode. Why you need it, how much you need and how to get it.

Protein is the foundation of a nourishing, satisfying, satiating diet and is essential if you are working on fat loss. If you’ve ever wondered about your protein goal for weight loss, you’ll get the answer here.

In today’s episode I’m covering all of the specifics you need to know without getting over complex or too science-y.

On episode 123 of The Diet Diaries I’m talking with plus size model, digital creator and founder of the Properly Fitting Bra Club, Caralyn Mirand Koch.

I’ve been inspired by and learning from Caralyn for several years on Instagram and am thrilled to have her on the podcast as a resource for our community.

Caralyn shows up in a way that is real, relatable and authentically herself and that’s why I have followed along on her journey for so long. I have tried and loved not just bras, makeup and clothes she’s suggested, but also learned so much from her about living confidently in a fuller body.

What would happen if you took care of yourself the way you took care of everyone else in your life?

That’s the question I’m asking in Episode 122 of The Diet Diaries around self care.

We tend to think of self care as getting a massage or a facial, binge watching Netflix, going out for dinner with friends.

And that all counts and has value.

But what about learning how to change eating habits? Improving negative body image?

Isn’t that self care too?

To me, self care is about the quality of our attention and whether how we’re spending our time is taking us closer to our values or farther away.

Today is a special milestone on The Diet Diaries because for the first time ever, I’m talking with a client.

Lindsay and I have been working together since August 2022 and like all of us that are here, Lindsay was a life long yo yo dieter, relying on her size and shape as a main source of happiness in her life, constantly battling negative body image.

Every diet was always about getting smaller, believing that a thinner body was better.

Today is episode 118 of The Diet Diaries and I’m talking about how fat loss happens without dieting.

I’ve talked about the skills that are part of this many times before, but today I’m getting more specific around exactly how those skills impact what, why and how you’re eating and how that connects to fat loss.

We’ve always been told that there is one way to lose weight. A diet.

But as is often the case, there is always more than one way to get to a goal. And that’s what this is all about.

Today on episode 116 of The Diet Diaries I’m talking about the difference between skills and rules and while rules may get you short term fat loss results, they will keep you stuck in the yo yo diet cycle forever. Skills are how you change eating habits for life.

Today is episode 115 of The Diet Diaries and I’m talking all about how we like to blame one single food for the reason we gain weight or can’t lose weight when the truth is never about any one food.

It’s about the dosage.

If you’ve been wondering “do carbs cause weight gain” this episode will give you the answer.

Today is the third episode in the unofficial body image series and in episode 112 I’m talking about how we use aesthetic changes to feel good about ourselves.

Whether its getting dressed, doing your hair, wearing make up, wanting to lose weight, get injections, have plastic surgery….all of these external changes live on a spectrum and I want to help give you a framework for how to use them in a way that will actually get you the result you’re after.