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PODCAST

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

health & fitness nutrition

All Episodes

20:40

30 sneaky ways to get active (even if you’re always...

The Healthy Diary ·

2025/08/17

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,

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17:29

Are your hormones to blame... or is it your routine?

The Healthy Diary ·

2025/08/10

If you've ever found yourself saying, “It must be my hormones!” when nothing seems to be working anymore, this episode is for you.I hear it all the time from high-achieving women I speak to in my DMs, in coaching calls, and inside my programs. They’re eating “pretty healthy,” they’re exercising, they’ve tried every diet… but the scale isn’t budging. The first instinct? Blame the hormones.But here’s the truth bomb I’m dropping today: most of the time, it’s not your hormones. It’s your routine. 🙌In

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22:33

The 3pm energy crash: what it’s telling you about...

The Healthy Diary ·

2025/08/03

If you find yourself crashing around 3PM, reaching for coffee, chocolate, or whatever's closest just to keep going… this episode is for you.That dreaded afternoon slump? It’s not just “normal” tiredness. It’s your body trying to communicate something. And it’s likely tied to what (or how little) you’re eating earlier in the day.In today’s episode, I’m breaking down:Why the 3PM energy crash is a symptom, not the root problemThe 3 biggest diet mistakes that are secretly draining your energyWhat

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21:19

How I stay on track in Italy eating out most of the time

The Healthy Diary ·

2025/07/27

Ciao from… Melbourne! 😅 I just got back from an incredible trip to Italy for my cousin’s wedding… and let me tell you, it was magical! There was pasta, pizza, gelato, wine... all the good stuff.And guess what?I didn’t track a single calorie, I didn’t “earn” my food with exercise, and I didn’t spiral into guilt or feel like I had to start over the second I got home.In today’s episode, I’m walking you through exactly how I stayed on track with my habits and maintained my weight even while eating out

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21:27

5 signs your mindset needs more work than your meal plan

The Healthy Diary ·

2025/07/20

In today’s episode, I’m diving deep into a topic that I know so many of you will relate to: the real reason you’re stuck with your weight loss.And spoiler alert… it’s not your meal plan.If you’ve ever said:“I know what to do… I just can’t stick to it.”“I’m all in on Monday, but by Wednesday I’ve fallen off.”“I do really well… until life gets busy.”Then I want you to listen in, because this episode is going to be a real game-changer for you.Here’s what I cover in this episode:Why you don’t have a

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31:16

How Cristina lost 10kgs in 12 weeks while working 2...

The Healthy Diary ·

2025/07/13

In this episode, I sit down with my incredible client Cristina, who lost 10kgs in just 12 weeks – all while working two jobs, navigating menopause, and being a mum to three kids.If you’ve ever felt like your schedule is too full or your circumstances too complicated to prioritise your health, Cristina’s story will blow your mind. She’s living proof that with the right structure, support, and mindset shifts, you can achieve amazing results without giving up your life.Cristina came to me at a point

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14:12

Why "healthy eating" isn't going to solve your...

The Healthy Diary ·

2025/07/06

Today’s episode is a heart-to-heart I know so many of you need to hear. You’re eating clean, meal prepping like a boss, and doing all the right things… yet you're still finding yourself standing in front of the fridge at 9PM eating way past fullness.Sound familiar?Well, I’m here to tell you that the problem isn’t your food choices. It’s not your willpower. And it’s definitely not that you need another “better” meal plan.In this episode, I’m sharing the truth about why simply focusing on healthy

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30:24

10 super easy ways to improve your weight loss results

The Healthy Diary ·

2025/06/29

I’m so freaking excited for this one because I’m sharing ten super easy, totally doable ways you can start improving your fat loss results without flipping your life upside down.If you’ve been feeling overwhelmed, burnt out, or frustrated because you’re doing “all the things” and still not seeing results… this episode is going to be a game-changer for you.I’m diving into the exact strategies I use with my clients (and myself) to make weight loss simple, realistic, and sustainable. These tips are

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27:50

Stress & time management for busy women Q&A with Alan...

The Healthy Diary ·

2025/06/22

In today’s episode of The Healthy Diary Podcast, I’m bringing on a super special guest (who also happens to be my husband!) – Alan Borges.We’re diving into all things stress and time management, especially tailored for YOU – the busy, high-achieving woman who has a lot on her plate and often feels like there’s never enough time to prioritise her health.If you ever feel overwhelmed trying to juggle work, family, and your own wellness goals, this episode is going to be a game-changer.Here’s what we

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28:26

Eat more, lose weight: 5 science-backed habits that...

The Healthy Diary ·

2025/06/15

What if I told you that the key to finally losing weight (and keeping it off) might not be eating less... but eating more?I know, I know… it sounds completely backwards, especially when we’ve been conditioned to believe that weight loss means restriction, smaller portions, skipping meals, and cutting out the foods we love. But I’m here to flip the script and show you a much more sustainable, evidence-based way.In this episode, I’m sharing 5 powerful, science-backed habits that will actually help you

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19:18

THE best weight loss approach for time-poor women

The Healthy Diary ·

2025/06/08

Click here to join The Accelerator: https://www.thehealthydiary.co/acceleratorThis episode is close to my heart because I know firsthand how hard it can be to lose weight when your life is go-go-go. Between demanding jobs, meetings, kids, businesses, and the general chaos of life, it’s easy to feel like sustainable weight loss is just out of reach. But here’s the thing – it’s not.In today’s episode, I’m sharing the exact approach I use with my clients inside my programs to help time-poor women

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20:35

How to lose your first 3-5kgs in 3 weeks without...

The Healthy Diary ·

2025/06/01

If you’ve been stuck in a cycle of trying everything (from keto, fasting, 1200-calorie plans, or killing yourself in the gym) but still can’t lose those first 3-5 kilos… this episode is for you.Today, I’m breaking down:Why losing the first few kilos feels so damn hard – and why it’s not your faultWhat you might be doing wrong (hint: it's not a lack of discipline!)The real reason most "healthy" plans don’t work for your lifeWhat ACTUALLY works for busy professional womenHow to create results without

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21:10

Is your evening glass of wine holding back your...

The Healthy Diary ·

2025/05/25

Today’s episode is one that so many of you will relate to – especially if your evening routine includes a glass (or two) of wine to unwind after a long, chaotic day.Let me ask you this... do your nights often end with a glass of wine, some mindless snacking, and a plan to “be better” tomorrow? If so, you’re not alone – I used to live in that exact cycle too.But here’s the truth: the wine isn’t the problem.In this episode, I’m unpacking what’s really behind your evening habits and how the choices you

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37:57

How Sandra went from "trying it all" to losing 7kgs...

The Healthy Diary ·

2025/05/18

In today’s powerful episode, I’m joined by one of my amazing clients, Sandra – a busy online coach who, like many women, had tried just about everything to lose weight without lasting success. Her story is not only inspiring, but also proof that lasting change is absolutely possible, even during one of the busiest seasons of life. 🧡When Sandra first reached out to me, she was moving interstate, running her business, and navigating the challenges of perimenopause. She had a solid routine, was eating

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14:48

The "I know what to do... I just can't do it...

The Healthy Diary ·

2025/05/11

Have you ever caught yourself thinking, “I know what to do… I just can’t seem to do it consistently”?You’re not alone… and you’re definitely not broken.In this episode, I’m diving into the real reasons behind this frustrating cycle, especially if you’ve been stuck in the loop of starting strong, falling off track, and repeating the pattern over and over. This one’s for the high-achieving woman who’s tired of relying on willpower, feeling like a failure, or thinking she just lacks motivation.What

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15:39

Cutting carbs is wrecking your energy and your results

The Healthy Diary ·

2025/05/04

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

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19:32

My non-negotiable morning routine to lower cortisol...

The Healthy Diary ·

2025/04/27

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

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20:13

The problem with intermittent fasting

The Healthy Diary ·

2025/04/20

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

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21:20

5 restaurant mistakes that are secretly sabotaging...

The Healthy Diary ·

2025/04/13

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

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18:09

6 "healthy" foods that could be sabotaging your...

The Healthy Diary ·

2025/04/06

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

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