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Fear isn’t the enemy—it’s the wake-up call.

In this episode of How to Eat Cake on a Diet, we’re getting brutally honest about what really drives weight loss. It’s not just about wanting abs or a smaller waist—it’s about the fear of what happens if nothing changes. The fear of losing mobility, struggling with daily tasks, or feeling trapped in a body that no longer moves the way it should.

But here’s the truth: Fear can do one of two things—it can keep you stuck, or it can push you forward. Today, we’re talking about how to use fear as fuel, face the hard truths we often ignore, and take control before it’s too late.

No one is coming to save you. And that’s not a bad thing—it’s power. Because if you’re the one who got here, you’re the one who can change it.

🔹 How to recognize real fear vs. manufactured fear
🔹 The wake-up call moments that change everything
🔹 Why avoiding pain is a stronger motivator than chasing aesthetics
🔹 How to stop waiting for the “perfect time” and start now

If you’re ready for a real conversation about what’s at stake, hit play.

If you’re looking for a way to build lasting habits and create real change, Project 10 is for you. This 10-week challenge is designed to help you stay consistent, break free from guilt and perfectionism, and develop a sustainable approach to health and weight loss. Visit startproject10.com to learn more and sign up. Let’s take this journey together.

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Ever feel like your hunger skyrockets, your energy crashes, and your workouts feel impossible in the days leading up to your period? You’re not imagining it—your body is literally working differently during this time.

In this episode, we break down exactly why you experience more cravings, hunger, and fatigue before your period and how to work with your body instead of fighting against it. Your metabolism actually increases, your body burns more calories, and your brain starts demanding more glucose, which explains those carb cravings. But instead of white-knuckling through hunger and forcing yourself through workouts that feel awful, there’s a smarter way to approach this phase of your cycle.

We’ll cover:
✅ Why your metabolism speeds up before your period (and how many extra calories you burn)
✅ Why cravings aren’t just about willpower—and how to manage them without binging
✅ How to adjust your diet with protein, fiber, and strategic carbs to stay full and energized
✅ The best workout modifications to avoid burnout while still making progress
✅ How sleep and stress management play a role in cravings, recovery, and mood swings
✅ The importance of tracking your cycle so you can predict and prepare for these changes

If you’ve ever felt frustrated by how your body seems to work against you before your period, this episode will change the way you think about fat loss, training, and nutrition during your cycle. Instead of feeling out of control, you’ll walk away with actionable strategies to stay on track, feel better, and make your cycle work for you—not against you.

If you’re looking for a way to build lasting habits and create real change, Project 10 is for you. This 10-week challenge is designed to help you stay consistent, break free from guilt and perfectionism, and develop a sustainable approach to health and weight loss. Visit startproject10.com to learn more and sign up. Let’s take this journey together.

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In this episode of How to Eat Cake on a Diet, Jody breaks down the six key things that helped her lose 74 pounds without extreme diets, over-exercising, or expensive supplements. She shares how focusing on calorie control, protein, fiber, and movement—rather than chasing perfection—made weight loss sustainable. Tune in to learn why over-optimization kills consistency and how simple, realistic habits lead to lasting results.

If you’re looking for a way to build lasting habits and create real change, Project 10 is for you. This 10-week challenge is designed to help you stay consistent, break free from guilt and perfectionism, and develop a sustainable approach to health and weight loss. Visit startproject10.com to learn more and sign up. Let’s take this journey together.

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For decades, calories have been misunderstood—some diets tell you to count every calorie obsessively, while others tell you to ignore them completely. So, what’s the truth? Do calories actually matter?

In this episode, I’m breaking it all down. You’ll learn:

✔ What calories really are and how they impact your body
✔ The science of weight gain and weight loss—without complicated jargon
✔ The calorie budget analogy—how to “spend” your calories like money for better food choices
✔ The good and bad of calorie counting—why it works for some and backfires for others
✔ Real success stories—including my own journey and how Tracy finally broke free from yo-yo dieting

I used to follow meal plans that weren’t designed for my body, leaving me starving and confused when they didn’t work. Sound familiar? The problem isn’t you—it’s the one-size-fits-all approach that doesn’t consider your unique needs. Understanding calories changed everything for me, and in this episode, I’ll show you how it can change everything for you, too.

By the end of this episode, you’ll feel empowered, not restricted. Calories aren’t the enemy—they’re a tool. And once you know how to use them, losing weight becomes easier than ever.

👉 Join Project 10 for a sustainable, flexible approach to calorie tracking—without obsession or restriction. Visit startproject10.com to learn more!

🎧 Hit play, and let’s dive in!

If you’re looking for a way to build lasting habits and create real change, Project 10 is for you. This 10-week challenge is designed to help you stay consistent, break free from guilt and perfectionism, and develop a sustainable approach to health and weight loss. Visit startproject10.com to learn more and sign up. Let’s take this journey together.

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In this episode of the “How to Eat Cake on a Diet” podcast, we explore the transformative power of shifting your mindset from “I have to” to “I get to.”

Host Jody delves into the psychological roots of why obligation often triggers resistance, explaining how reactance—the instinct to push back against perceived constraints—can derail health goals. By reframing healthy behaviors as privileges and opportunities rather than burdens, you can cultivate gratitude, boost motivation, and reinforce positive habits.

Jody shares practical tips to make this shift, from changing self-talk and focusing on benefits to incorporating daily gratitude. Through inspiring client stories, like Lisa’s journey of turning weight loss obligations into joyful self-care, the episode highlights how this change can create lasting, meaningful progress.

Listeners are reminded that every step taken with a “get to” mindset builds resilience, self-compassion, and a more fulfilling health journey. Join us to learn how to transform your approach to health and empower yourself to thrive!

If you’re looking for a way to build lasting habits and create real change, Project 10 is for you. This 10-week challenge is designed to help you stay consistent, break free from guilt and perfectionism, and develop a sustainable approach to health and weight loss. Visit startproject10.com to learn more and sign up. Let’s take this journey together.

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In this podcast episode, Accepting and Moving Beyond Mistakes, we explore the powerful impact of reframing mistakes and setbacks on your health and wellness journey. We discuss how mistakes aren’t failures but valuable data points that offer opportunities for learning, growth, and adaptation. The episode delves into the damaging effects of all-or-nothing thinking, emphasizing that one slip-up doesn’t undo all progress and that consistency, not perfection, drives lasting change.

If you’re looking for a way to build lasting habits and create real change, Project 10 is for you. This 10-week challenge is designed to help you stay consistent, break free from guilt and perfectionism, and develop a sustainable approach to health and weight loss. Visit startproject10.com to learn more and sign up. Let’s take this journey together.

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In this episode of How to Eat Cake on a Diet, Jody tackles one of the most misunderstood topics in health and weight loss: sugar. Sharing her personal journey of losing 74 pounds while still enjoying candy bars and chocolate cake, she highlights the importance of shifting from restriction to balance.

Jody debunks some of the biggest sugar myths, including whether sugar is truly addictive like drugs, if all sugar is bad, and whether cutting sugar completely is necessary for health. She explores the science of sugar cravings, how hyper-palatable foods are engineered to hit the “bliss point,” and why psychological triggers like stress and deprivation amplify our desire for sweets.

Most importantly, Jody shares actionable strategies to redefine your relationship with sugar. From practicing food neutrality and managing your environment to prioritizing whole foods and savoring treats without guilt, this episode empowers you to enjoy sugar in moderation while aligning with your goals.

Sugar doesn’t have to be the enemy—it’s about understanding its role and making intentional, balanced choices. By the end of this episode, you’ll be armed with tools to break the cycle of cravings and build a healthier, more sustainable approach to eating.

If you’re ready to enjoy sugar without guilt and create lasting habits, this episode is for you!

If you’re looking for a way to build lasting habits and create real change, Project 10 is for you. This 10-week challenge is designed to help you stay consistent, break free from guilt and perfectionism, and develop a sustainable approach to health and weight loss. Visit startproject10.com to learn more and sign up. Let’s take this journey together.

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In this episode of How to Eat Cake on a Diet, Jody unpacks one of the most frustrating aspects of eating: cravings. Why do we reach for chips, cookies, and comfort foods even when we know they don’t align with our goals? The answer lies in the intersection of biology, psychology, and the food industry’s engineering of irresistible flavors.

Jody dives into the science of cravings, explaining concepts like the “bliss point” and dopamine’s role in our brain’s reward system. She also explores the evolutionary hangover that makes us crave calorie-dense foods and how modern food environments amplify those instincts.

But this episode isn’t about blame or guilt—it’s about understanding the why behind cravings and learning how to work with your body instead of fighting against it. From managing stress and sleep to embracing food neutrality and balancing indulgence with nourishment, Jody shares practical tools to help you break the cycle of overeating and create a healthier relationship with food.

So, if you’ve ever felt powerless around processed foods or wondered why your cravings feel so strong, this episode will give you the insight and strategies you need to take control without feeling deprived.

As Jody reminds us: you can still have your cake—just with balance, intention, and a mindset that serves your goals.

If you’re looking for a way to build lasting habits and create real change, Project 10 is for you. This 10-week challenge is designed to help you stay consistent, break free from guilt and perfectionism, and develop a sustainable approach to health and weight loss. Visit startproject10.com to learn more and sign up. Let’s take this journey together.

Instagram.com/deliciousdeficit
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