The Healthy Diary

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

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 skipping breakfast or running on caffeine is actually doing to your metabolismEasy, no-nonsense solutions to help you feel energised and reduce overeating later in the dayI also share a little personal update: I’m currently doing a 30-day caffeine-free experiment (yep, no coffee for me right now!) and why it’s been a game-changer for my nervous system.This is a powerful listen if you’re someone who:Starts strong in the morning but hits a wall by mid-afternoonConstantly craves carbs or sugar after lunchSkips meals or forgets to eat, then finds themselves snacking non-stop at nightInside this episode, I’ll show you how small shifts like having a high-protein breakfast or balancing your meals… can completely transform your energy, reduce cravings, and help your body feel safe enough to release weight.Mentioned in this episode:Protein-packed breakfast ideas (including my go-to toast combo!)Why "healthy" snacks like granola bars might not be helpingHow under-eating during the day is training your body to hold onto fatIf you’re ready to ditch the energy rollercoaster and feel more in control of your eating and energy levels, this episode is a must-listen. ❤️Let me know if you try any of the tips. I'd love to hear how it goes!Links:Apply for coaching: HEREFollow Angela on Instagram: HERE

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

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 most of the time in Italy.If you’ve ever skipped a trip, worried about weight gain on holiday, or felt like travel totally derails your progress… this episode is for you.I’m sharing the mindset shifts and practical tips I use (and teach my clients) so that you can enjoy your holidays without stressing over food or “undoing” your progress.You’ll Learn:Why you don’t need to “make up for” holidays with restrictive eating or over-exercisingThe simple mindset reframe that changes everything when you're eating outHow my client Krista enjoyed 2 weeks in Italy and came back having maintained her weight lossThe 2 key habits I rely on every time I travelAnd the freedom that comes when your weight loss habits are a lifestyle, not a punishmentI promise, you can enjoy life, experience amazing food, and still stay aligned with your goals. You don’t have to pause your life to lose weight, and you don’t have to lose your progress when you live your life. 💫If this episode speaks to you, take a screenshot, share it to your Instagram stories and tag me! I love hearing your biggest takeaways.Let’s connect:Apply for coaching: HEREFollow Angela on Instagram: HERE

5 signs your mindset needs more work than your meal plan

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 food problem… you have a mindset block.The 5 most common mindset patterns that are keeping high-achieving women stuck on the weight loss rollercoaster.How to finally stop self-sabotaging your progress and build real consistency, even when life is busy.Why knowing what to do isn’t enough, and what to do instead.A gentle mindset shift to help you step out of the all-or-nothing trap and into long-term, sustainable change.Whether you’re tired of starting over every Monday, or you’re feeling frustrated that you “should have this figured out by now,” this episode will give you the clarity (and the grace!) you’ve been missing.You don’t need another diet. You don’t need more discipline.You need a mindset that aligns with the healthy, confident version of yourself that you’re becoming.So grab your coffee, take a deep breath, and tune in. This one’s for you 💛Let’s connect:Apply for coaching: HEREFollow Angela on Instagram: HERE

How Cristina lost 10kgs in 12 weeks while working 2 jobs and with 3 kids

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 where she felt completely stuck – juggling a demanding schedule, going through menopause, and feeling like she had no control over her eating habits or body anymore. Fast forward 12 weeks, and not only did she lose 10kgs (despite an injury that limited her exercise), but she also completely changed her relationship with food and rediscovered her confidence.We Chat About:How Cristina managed her weight loss while working full-time as a financial controller AND teaching group fitness classesWhy structured support was a game-changer for her successThe simple nutrition changes that made the biggest difference (hint: fewer coffees, more real meals!)How she created a sustainable routine around food prep and eating – even with a packed scheduleWhat she’s doing now, 6 weeks after finishing the program, and how her new habits are still sticking!Cristina is an inspiring example of how you can feel in control of your health, no matter what’s on your plate – literally and figuratively. I know her story will empower you to take that first step, too.LINKS:Apply for coaching: HEREFollow Angela on Instagram: HERE

Why "healthy eating" isn't going to solve your overeating problem

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 eating won’t fix your overeating habits… and why it might even be making things worse.Here’s what you’ll learn:The two main reasons most women gain weight (hint: it’s not because you’re “bad” at dieting)Why bingeing on “healthy” foods is still bingeing—and how emotional triggers play a roleHow eating past fullness, guilt, and all-or-nothing thinking keep you stuck in the diet cycleThe real solution to stop overeating without restriction, tracking, or obsessionYou’ll also hear personal stories from my own journey (hello, granola bar binges I didn’t even like 😅), and practical steps to help you shift from diet mindset to food freedom.If you’ve ever felt like you “should” be able to stick to healthy eating but keep sabotaging yourself, this one’s for you.LINKS:Apply for coaching: HEREFollow Angela on Instagram: HERE