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PODCAST

How to Eat Cake on a Diet

Finding balance in health and wellness doesn’t have to be overwhelming, and it definitely doesn’t require giving up the foods you love! How to Eat Cake on a Diet is your go-to podcast for real strategies to build a healthy, sustainable lifestyle—without falling for fads or quick fixes.Hosted by Jody Chandler, this show is all about creating lasting change by focusing on habits, not restrictions. Whether you’re tired of the diet rollercoaster or just looking for practical tips to feel your best,

health & fitness nutrition

All Episodes

17:47

63: The Real Reason You Struggle With Food (And It’s...

How to Eat Cake on a Diet ·

2025/12/08

In this episode, Jody breaks down why food feels so overwhelming for so many women — and why it has nothing to do with willpower. She explains how our brains are wired for scarcity, how the modern world is built on abundance, and how dieting creates a false famine that triggers survival instincts. Jody takes listeners through the biological, environmental, and psychological layers that make weight loss feel harder than it should — and then shows the path forward. Instead of restriction,...

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12:13

62: How to Have Peaceful Holidays (Without Diet Rules)

How to Eat Cake on a Diet ·

2025/11/24

If you’ve spent years wasting holidays on guilt, rules, and “starting over Monday,” this episode will feel like an exhale. Peace is possible. And you deserve to experience it—not next year, not when you reach your goal weight, but now. 🔹 Listen now and start breaking free from the diet cycle today! 🔹 Here’s how I can help: ---> Go grab the free six steps at DeliciousDeficit.com ✨ 1:1 Coaching – https://deliciousdeficit.com/coaching/private 🔥 Not sure how many calories to eat

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19:19

61: Why I’m Done Dieting After This Year

How to Eat Cake on a Diet ·

2025/11/17

In this episode, Jody shares the gym interaction that shifted her entire sense of identity — a moment where someone saw her not as the woman who lost 165 pounds, but as the woman who trains. She reflects on her five-year journey of rebuilding her relationship with food, closing the skills gap that kept her stuck, and breaking the cycle of chronic dieting. This episode highlights what it looks like to finally step into a body you’re not trying to change — and why that peace is possible for any...

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21:31

60: How to Stop Craving Sugar without Cutting it Out

How to Eat Cake on a Diet ·

2025/11/10

If you’ve ever said, “I just need to detox from sugar,” this episode is for you. We’re unpacking why restriction feels so powerful why saying no to sugar gives you that temporary sense of control and why it never lasts. You’ll learn how biology, dopamine, and scarcity all play a role in cravings, and how real freedom comes from addition, not elimination. Jody shares her personal approach to building food confidence through structure, exposure, and practice the messy, real-world kind tha...

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19:51

59: How to Improve Your Metabolism

How to Eat Cake on a Diet ·

2025/11/03

Your metabolism isn’t broken — it’s adaptable. In this episode, you’ll learn how to train it to work for you again. We’ll break down how your body uses energy all day long — even while you’re sitting here listening — and why age, less movement, and more processed food can make it feel like your metabolism has slowed down. Then, we’ll cover the four habits that rebuild it: build muscle, move more, eat real food, and stay consistent. You’ll walk away knowing exactly how to make your body burn m...

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22:24

58: Four Roadblocks to Weight Loss

How to Eat Cake on a Diet ·

2025/10/27

If you’ve ever felt like you’re doing everything right and still not losing weight, this episode will change the way you see the problem. In this week’s episode of How to Eat Cake on a Diet, Jody breaks down the four hidden reasons your diet isn’t working — what she calls the “holes” that drain your consistency: Educational holes (skills you were never taught)Emotional holes (using food for relief instead of fuel)Environmental holes (a life or kitchen that works against your goals)Medical hol...

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22:56

57: The Real Reason You’re Not Losing Weight

How to Eat Cake on a Diet ·

2025/10/20

If you’ve been tracking some days, eating “pretty good,” walking when you can — but the scale still won’t move — this episode is your wake-up call. Jody breaks down the real reason you’re not losing weight: you’re living in the middle. That gray zone between all-in and all-out where you’re half-tracking, half-committed, and wondering why nothing changes. She shares what 165 pounds of real-world experience taught her — why relentless consistency (with boundaries) is the real secret, how to mo...

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20:06

56: Don’t Get Tricked by the Treats

How to Eat Cake on a Diet ·

2025/10/13

Halloween is here, and with it comes candy bowls in every room—and a lot of guilt, fear, and “I can’t trust myself” thoughts. In this episode, Jody talks about how our culture has turned sugar into a moral issue and why craving candy isn’t a weakness—it’s biology. You’ll hear the real story behind a viral video of a woman who lost weight but still struggles to “say no” to candy, along with the shocking replies telling her to “pray away” her appetite. Jody breaks down the truth about cravings,...

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25:07

55: 3 Steps to Finally Stop Quitting on Your Weight...

How to Eat Cake on a Diet ·

2025/10/06

Why do you keep starting strong on a diet—only to lose steam a few weeks later? It’s not because you’re weak. It’s not because you lack discipline. It’s because your brain is wired with three psychological needs that most diets ignore. In this episode, I break down Self-Determination Theory—a science-backed framework that explains why motivation fizzles and, more importantly, how to make it last. You’ll learn: The 3 hidden needs your brain craves to stay consistent (autonomy, competence, and ...

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28:34

54: The Restaurant Survival Guide: Enjoy the Meal,...

How to Eat Cake on a Diet ·

2025/09/29

In this episode of How to Eat Cake on a Diet, Jody takes us back to childhood — from Pizza Hut’s Book It! program to birthday parties at McDonald’s — and shows how those memories shaped the way our generation still views restaurants today. Back then, eating out was rare, special, and tied to celebration. But now, restaurants are everywhere, portions are massive, and we have our own money to “throw down” whenever we want. The problem? Our brains never updated. We still light up like it’s a spe...

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19:11

53: You Need a New Identity

How to Eat Cake on a Diet ·

2025/09/22

Jody breaks down why identity—not willpower—is the real driver of lasting weight loss. You can have the meal plan, the app, and the gym membership, but if you still see yourself as the person who always quits or the binge eater who can’t be trusted around food, your actions will keep proving that story true. In this episode, Jody shares how every action is a “vote” for who you’re becoming, the repercussions of staying stuck in the wrong identity, and three simple tools you can use right now t...

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28:26

BONUS EPISODE 52: How I Actually Plan, Track, and Eat...

How to Eat Cake on a Diet ·

2025/09/18

---> Go grab the free six steps at DeliciousDeficit.com Bonus Episode 52: How I Actually Plan, Track, and Eat to Stay on Track Most of the time on this podcast we dive into the mental side of weight loss — habits, mindset, and the struggles that happen in your head. But in this bonus episode, I’m pulling back the curtain on the practical side: how I actually handle the food. I’ll take you through the exact system I use to plan my meals, track them in an app, and make sure I hit my calories...

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17:59

51: Don’t Quit Cookies to Lose Weight, Do This

How to Eat Cake on a Diet ·

2025/09/15

If you’ve ever promised yourself “no more sugar, no more carbs, no more eating after 7pm” only to end up back in the same cycle of guilt and frustration, this episode is for you. In Episode 51, Jody introduces the concept of harm reduction—a powerful approach borrowed from public health that flips the script on dieting. Instead of chasing perfection or extreme rules, harm reduction asks: “How can I make this less harmful and more sustainable?” You’ll learn: The history of harm reduction and w...

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22:34

50: Win the Battle With Nighttime Eating

How to Eat Cake on a Diet ·

2025/09/08

Why does everything fall apart after dark? You’re perfect all day — tracking, hitting protein, staying on plan — but once the clock hits 9 or 10 p.m., it’s like a switch flips. Suddenly the chips, cookies, and ice cream are calling your name, and before you know it, you’ve undone an entire day’s worth of effort. In this episode of How to Eat Cake on a Diet, Jody unpacks why nights are the danger zone — and why it’s not about willpower or weakness. You’ll learn: The Hunger Gap and why being aw...

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22:03

49: Learning to Eat: The Skill No One Taught You

How to Eat Cake on a Diet ·

2025/09/01

Most of us were never actually taught how to eat well. We picked up habits from our parents, lessons from diet culture, and shortcuts from convenience foods — but very few of us learned the actual skill of feeding ourselves in a way that supports energy, health, and peace with food. In this episode, Jody breaks down why eating is a learned behavior, not something you’re just born knowing how to do. From the Clean Plate Club to using food as a reward, to the confusion of diet culture and the f...

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15:14

48: How to Find Balance Without Dieting Extremes

How to Eat Cake on a Diet ·

2025/08/25

In this episode of How to Eat Cake on a Diet, Jody dives into one of the biggest reasons weight loss feels impossible: living in extremes. On one end, you have rigid diets like keto that promise quick results but collapse under the pressure of real life. On the other, you have the “wing it” approach — no rules, no tracking — which quickly spirals into chaos, second-guessing, and stalled progress. Jody shares her personal story of trying keto, the psychology behind why strict rules backfire, a...

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22:29

47: Four Things You Must Know to Lose Weight and Keep...

How to Eat Cake on a Diet ·

2025/08/18

If you’ve ever lost weight only to gain it all back, it’s not because you’re weak — it’s because no one ever taught you the four core concepts that make weight loss work for the long haul. In this episode, I break down the principles that live at the intersection of nutrition science, behavioral psychology, and habit change — and show you how to use them to finally break the cycle of losing and regaining. You’ll learn: Why calorie awareness is the #1 skill you need — and how to build it witho...

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26:29

46: Dopamine, Cravings, and the Real Reason You’re Stuck

How to Eat Cake on a Diet ·

2025/08/11

Ever find yourself standing in front of the fridge even though you’re not hungry? Or grabbing your phone or a snack without even thinking? That’s not weakness. It’s not lack of willpower. It’s dopamine—your brain’s way of chasing quick comfort, relief, or distraction. In this episode of How to Eat Cake on a Diet, Jody breaks down what dopamine-seeking behavior really is, why some people feel it more intensely than others, and how it directly impacts emotional eating, nighttime snacking,...

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16:00

45: 3 More Ways You’re Sabotaging Your Weight Loss

How to Eat Cake on a Diet ·

2025/08/04

You’re tracking your food. You’re getting your steps. You’re drinking your water.But you still feel stuck. Why?Because sometimes the real sabotage doesn’t show up on your plate or in your planner—it shows up in your mindset.In this episode of How to Eat Cake on a Diet, we’re diving deep into the mental patterns that quietly derail your progress—even when you’re doing everything “right.”This is Part 2 of the Sabotage Series (if you missed Part 1, go back and listen after this!). Today, we cover:🎯

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16:33

44: 3 Ways You’re Sabotaging Your Weight Loss

How to Eat Cake on a Diet ·

2025/07/28

You’re eating better. You’re moving more. You’re doing “all the right things”... So why the hell isn’t the scale moving?In this episode of How to Eat Cake on a Diet, we’re digging into the real reasons weight loss can feel so frustrating—even when you're trying your hardest.This isn’t about blaming hormones, age, or metabolism (although those can play a role). It’s about the subtle, sneaky habits that stall your progress without you even noticing.Here’s what we cover in Part 1:Why “eating

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