Have you ever wondered why sometimes you snack on chips and still feel hungry? Or why you struggle to exercise even though you know it’s good for you? Today I’m talking about why and how to change that with one of my all time favorite skills.

What you’ll hear in today’s episode:

• My lightbulb moment during a workout that inspired this episode.
• Why understanding the "jobs" of foods can change your eating habits.
• The truth about why workouts don’t always have to be fun but are still essential.
• How to reframe your perspective to stay consistent with your fitness routine.
• Why overeating isn’t due to your lack of control or will power

Join me for some candid talk on making food and workouts finally work for you instead of against you.

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Hey friends, this week I'm diving into one of my all time favorite topics to talk about: why eating snacks is keeping you from losing weight.

Here are some of the questions I’ll answer in today’s discussion:

• Do you really need to eat every 2-3 hours, or is that just a myth?
• Why might constant snacking be the unexpected cause of weight gain?
• How can eating bigger, more satisfying meals help you eat less overall?
• What do you need to be putting on your plate to stay full and happy for longer?
• Can changing your snacking habits actually lead to real, sustainable fat loss?

And I'll share some real-life stories from clients who've seen incredible results by making these simple tweaks. It's all about making food work for you, not against you. If you're tired of feeling hungry all the time and want a fresh perspective on losing weight without feeling deprived, this episode is for you.

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It’s my 44th birthday!

And I’ve got a cold. But it meant a lot to record an episode on my birthday sharing where I’m at in terms of my relationship with food, my body and how I look, so here I am.

I’m getting candid about birthdays, body image, and the constant fight to stay true to ourselves in a world that's always trying to tell us we are a problem to be fixed. This episode is all about the raw, unfiltered truth of aging and self-love.

• What does it really mean to embrace your age?
• How do you handle the relentless societal pressure to look younger?
• Can you ever fully "fix" body image issues?
• Why is staying true to yourself so crucial in a world obsessed with appearances?
• What’s the difference between caring about your appearance and being true to your values?

Tune in for some honest reflections and maybe a few surprises. Thanks for being here and for listening.

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I am thrilled to share today’s episode with you featuring plus size model, former fashion editor and plus size clothing designer Lauren Chan.

Lauren was recently featured on the pages of the 60th anniversary Sports Illustrated Swimsuit issue and she’s here talking today about her experience shooting for the magazine, the changes in plus size modeling over her 10 years in the business, how she manages her own body image and so much more.

I discovered Lauren through Sarah Landry of The Birds Papaya when she posted an unposed photo of herself at the end of her SI shoot day—and seeing my own body reflected in her photo was one of the most powerful and significant experiences I’ve had for my own body image.

Here’s a peek at what you’ll hear during our conversation:

• How and why we need to stop comparing ourselves to models and influencers
• The evolution of plus size modeling and body inclusivity
• The specific skills and tools Lauren uses to work on her own thoughts and body image issues
• A behind the scenes breakdown of everything that goes into the final image we see in a magazine or on social media and how to not compare your self to what you se
• Lauren’s experience of coming out and experiencing the female gaze vs the male gaze
• How Lauren navigated her body size and shape as a girl and young adult
• What does the word flattering actually mean and should we be using it?
• Lauren’s experience with disordered eating and how she has healed from it

This conversation is no question a top 5 moment of my career—I am incredibly grateful to Lauren for honesty and vulnerability. She reminds us that we are never alone in doing this work, that beauty is in bodies of all shapes and all sizes and how to truly learn to see and believe that.

Lauren Chan is a size-inclusion activist, having made an impact on the fashion industry over the past decade as a model (JAG), fashion editor (Glamour), and exited plus-size clothing brand founder (Henning, acquired by Universal Standard). In 2023, she became a Sports Illustrated Swimsuit rookie and has since branched into television hosting. Chan identifies as AAPI and LGBTQ+; her pronouns are she/her.

Follow Lauren on Instagram
Lotte Van Ejk, the influencer Lauren referred to during the episode

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Hey everyone! In this episode, we're diving into the skill of eating on vacation without falling into the "fuck it" mindset. You’ve heard me say it before and I’m saying it again today: if vacation is all about your chance to eat what you want, then the way you’re eating at home isn’t working for you.

So today I’ll share simple tips on how to enjoy your favorite vacation foods while also feeling great in your body.

We'll discuss:

• Strategies to eat what you enjoy and stay mindful
• The importance of protein and veggies, even on vacation
• Simple tricks to avoid overeating and feeling uncomfortably full

Whether you're traveling for 2 weeks or just planning a weekend getaway, this episode will help you enjoy your trip to the fullest without compromising your goals.

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Hey friends! Welcome to episode 183 of The Diet Diaries.

Today’s topic is one that hits home for many of us: what to do when you're frustrated with not making progress on your goals. Whether it's weight loss, getting stronger, or improving your relationship with food, we usually throw up our hands, say it’s not working and give up entirely or jump to another new quick fix program. But that’s not actually going to change anything.

Here’s what I’m talking about today:

• Are you really being consistent with your efforts? We’ll explore what true consistency looks like and how to achieve it.
• How to assess whether your expectations are realistic and aligned with your efforts.
• Discover practical tips for aligning your daily actions with your long-term goals.
• Tips for maintaining consistency and progress during the summer months when routines often change.

Let’s figure out how to work through these all too common challenges while being kind and honest with yourself. Let’s get real about what it takes to achieve the results you want.

Here's the episode all about how I ate during our 2 week trip to Greece.

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Today, we’re diving into a super important topic that comes up all the time with clients and friends alike: the difference between losing weight and losing fat. This is something that might seem straightforward but is actually a bit more complex than it appears.

Here’s what I’m talking about today:

• What does the number on the scale really represent? Spoiler alert: it's WAY more than just body fat.
• Learn why protein and strength training are crucial for losing fat while maintaining muscle.
• What’s actually a better indicator of fat loss than the scale?
• Why you shouldn’t panic over daily changes in your weight.
• Discover the importance of looking at long-term trends rather than short-term changes.

The scale is just one tiny part of the puzzle when comes to your health goals and how to better measure your progress. Let’s get some clarity around how and why to use it and prioritize what what really matters when it comes to losing weight without counting calories.

Here's a link to the protein episode I mentioned!

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Hey friends! In today’s episode, I'm tackling a question we've all faced at some point: who should we really listen to when it comes to nutrition, wellness, and exercise advice? With so much conflicting information out there, it can be super overwhelming to figure out what's right for you.

Let’s break it down:

• Information Overload: Ever feel bombarded by all the different diet and exercise tips? We’ll chat about the confusion and how to navigate it.
• Finding Balance: I’ll share my thoughts on how to spot the red flags of extreme diets and why moderation is key.
• Listening to Your Body: Discover some simple ways to tune into your own body’s signals and figure out what works best for you.
• Living Your Values: We’ll discuss how aligning your eating and exercise habits with your personal values can make a big difference.
• Practical Tips: Get some straightforward advice on how to discern where to focus your attention in the crowded wellness space.

Join me for this episode as we sort through the noise and find a path that truly supports your health and happiness. Can’t wait to hear your thoughts!

Connect with Jordana
Find me on Instagram
Sign up for my Monday newsletter with lots of nutrition, body image and mindset tips
Schedule a free discovery call to talk more about working together
Listen to more episodes of The Diet Diaries