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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

20:22

How to lose your first 5kgs by the end of the year -...

The Healthy Diary ·

2025/11/09

Can you believe it’s already November? Every year just seems to fly faster! And if you’re looking at the calendar wondering where the year went, and feeling frustrated that you didn’t make the progress you hoped for… this episode is for you.In today’s episode, I’m showing you exactly how you can lose your first 5kgs before the end of the year without calorie tracking, going low-carb, or giving up your social life.Because yes, it’s still possible to make incredible progress before the year ends (even

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13:48

The ONE mindset hack to stop self-sabotaging

The Healthy Diary ·

2025/11/02

If you’ve ever felt like you’re doing everything right… eating better, moving more, staying mindful, but somehow always end up back at square one… this episode is going to be a game-changer.Today I’m diving into a mindset hack that has helped so many of my clients (and myself!) break free from the exhausting self-sabotage cycle. Spoiler alert: this has nothing to do with willpower or discipline, and everything to do with how your brain is wired to protect you.You’ll learn: ✨ Why self-sabotage has

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24:23

5 things I quit to lose 11kg (and I wish I had done...

The Healthy Diary ·

2025/10/26

If weight loss has ever felt hard, exhausting, or like something you just can’t seem to get right… this episode is for you. I’m opening up about the five key things I quit that helped me lose 11 kilos and, most importantly, keep it off for good.In this episode, I share my personal journey… from being stuck in cycles of yo-yo dieting, restriction, and guilt… to finally feeling free, confident, and in control of my health without obsessing over every calorie or spending hours in the gym.These five

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17:26

Why your weekends keep stopping your weight loss and...

The Healthy Diary ·

2025/10/19

If you ever feel like you’ve been “good” all week… eating healthy, moving your body, feeling in control only for the weekend to completely derail your progress… this episode is for you.I’m diving deep into the real reason why your weekends are sabotaging your results (and no, it’s not because you lack willpower!).We’ll talk about:The mindset shift you need to stop treating weekends like a “free-for-all.”How your weekend habits reveal your real relationship with food.Why your weekends aren’t the

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17:22

5 reasons you're eating "fairly healthy" but can't...

The Healthy Diary ·

2025/10/12

In today’s episode, I’m diving into a topic that I know so many of you will relate to you’re eating healthy, doing all the “right” things… but the scale just won’t move.You’re having salads, smoothies, whole foods, avocado, nuts, avoiding sugar and takeout, yet nothing’s changing. You’re not alone, and today I’m unpacking why “eating healthy” doesn’t always mean eating for fat loss and the five biggest reasons why your hard work might not be paying off.Here’s what we cover:1. Your portions are off

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19:44

Redefining weight loss: from perfectionism to progress

The Healthy Diary ·

2025/10/05

If you’ve ever caught yourself saying:👉 “If I can’t eat clean every day, why bother?” 👉 “I overate last night so today’s already ruined.” 👉 “I’ll just start again on Monday…”Then this episode is for you.I know this cycle well because I’ve lived it. And I see it every week in the women I coach—brilliant, high-achieving women who stay stuck in “all-or-nothing” thinking. Perfectionism feels like it’s helping you, but in reality, it’s keeping you from making progress.In today’s episode, I’m breaking

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23:57

11 real-life hacks to stop feeling so hungry when...

The Healthy Diary ·

2025/09/28

Do you ever feel like the minute you start trying to lose weight, you’re suddenly starving all the time? If that’s you, you’re not alone. In fact, constant hunger is one of the main reasons women give up on their goals after just a couple of weeks.But here’s the truth: losing weight doesn’t have to mean feeling deprived, obsessing over food, or walking around hungry all day.In this episode, I’m sharing 11 simple, real-life hacks that will help you reduce hunger and cravings while losing weight

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23:05

Here's why your lack of sleep is the reason the...

The Healthy Diary ·

2025/09/21

I can’t believe we’re at episode 78 already – time really does fly! Today I’m diving into a topic I cannot believe I haven’t covered yet on the podcast… sleep and weight loss.We often think the key to losing weight is eating less or exercising harder. But if you’re doing “all the right things” and still not seeing results, the missing piece might actually be your sleep.In this episode, I’m breaking down:✨ How sleep impacts your hormones – and why lack of sleep increases hunger, cravings, and fat

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22:48

How professional success (or any success) can lead to...

The Healthy Diary ·

2025/09/14

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

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25:06

My mum passed away 2 months ago… and here’s how I'm...

The Healthy Diary ·

2025/09/07

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

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24:17

5 quick tweaks to lose weight on autopilot without...

The Healthy Diary ·

2025/08/31

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

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23:55

I went caffeine-free for 31 days and the results blow...

The Healthy Diary ·

2025/08/24

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

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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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