How to Eat Cake on a Diet

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 move through the three phases that actually work (Push, Maintenance, and Build), and why you can’t diet f...

Duration: 00:22:56

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, dopamine, and the shame–scarcity loop...

Duration: 00:20:06

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 relatedness)Why rigid diets strip away your motivation and set you up to quitSimp...

Duration: 00:25:07

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 special occasion, even on a random Tuesday at Chili’s.

You’ll lear...

Duration: 00:28:34

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 to start rewriting your story and building the version...

Duration: 00:19:11

---> 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...

Duration: 00:28:26

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 why it works.How the “all-or-nothing” model of dieting s...

Duration: 00:17:59

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 awake 5–6 ho...

Duration: 00:22:34

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 fast-food environment we live in, you’ll see...

Duration: 00:22:03

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, and the hidden trap of “too much freedom.” Then, she reveals the middle ground that...

Duration: 00:15:14

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 without obses...

Duration: 00:22:29

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, and the cycle of starting over every Monday.

You’ll l...

Duration: 00:26:29

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...

Duration: 00:16:00

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 healthy” is...

Duration: 00:16:33

If eating healthy, exercising, and staying on track feels harder than it should—you’re not alone, and you’re not broken.

In this episode, we break down the real reason health feels like work: your modern lifestyle doesn’t match your ancient biology. From the way we move (or don’t), to the food we eat, to how we manage stress and sleep—your body is wired for a world that no longer exists.

Inside this episode:

What we can learn from the Hadza of Tanzania about movement, metabolism, and longevityThe concept of “subsistence ac...

Duration: 00:23:36

Forget burpees. Forget burnout. If you’re trying to build a leaner, healthier, better-feeling body—you don’t need a brutal workout plan.
You need a habit that actually fits your life.

This episode flips the script on everything you’ve been taught about movement and weight loss. You’ll learn why walking—yes, walking—is one of the most powerful tools you have for fat loss, mindset, and long-term success.

Because when you move with intention, everything changes.

Inside this episode:

Why walking helped me lose 74 pounds without the gymHow walking burns...

Duration: 00:21:16

Forget guilt. Forget food rules. If you're trying to build a leaner, stronger, better-feeling body—you need more than willpower.
You need the right tools.

This episode will flip the script on everything you’ve been taught about “good” and “bad” foods. You’ll learn how to stop obsessing over clean eating checklists and start asking the real question:

“What does this food do for me?”

Because when you eat with purpose, everything changes.

Inside this episode:

How food actually shapes your mood, metabolism, and mu...

Duration: 00:19:43

Have you ever seen a photo of yourself and felt like all your progress disappeared? That happened to me this week. I sat down for what should’ve been a proud, exciting moment—recording a video podcast—but one unflattering photo from a bad angle sent me into a spiral.

In this episode, I’m walking you through exactly what happened, how it made me question everything, and the tools I used to talk myself down and reclaim the truth about my progress.

We’ll dive into:

Why our brains lock onto flaws and ignore the...

Duration: 00:16:11

In this episode, Jody walks you through how to lose weight without giving up the foods you love—including cake. You’ll learn how to calculate your calories using the TDEE calculator at deliciousdeficit.com, how to track your food with confidence, and why a 20% calorie reduction is the sweet spot for sustainable fat loss.

Jody breaks down how to use a food scale, how to build satisfying meals around protein and fiber, and how to fit in treats like bagels, tacos, and even dessert—on purpose and without guilt.

This episode is your real-life guide...

Duration: 00:32:12

You’ve been told weight loss is complicated. That you need a perfect plan, the right supplements, and a whole lot of willpower. But what if that’s the biggest lie you’ve ever been sold?

In this episode, Jody breaks down why the real problem isn’t a lack of knowledge—it’s a lack of trust in simplicity. She walks you through what actually works (spoiler: it’s not sexy, but it is sustainable), why it feels so hard even when it’s simple, and how to reframe the belief that you’re broken or failing. You’ll le...

Duration: 00:13:21

Most women trying to lose weight make the same mistake: they tie all their progress to the scale. But what if your lack of motivation isn’t a character flaw — but a brain pattern?

In this episode of How to Eat Cake on a Diet, Jody breaks down why your brain is wired to crave rewards — and how relying on the scale for validation is sabotaging your success. You’ll learn how to tap into the science of dopamine to create real, daily motivation… not 30 pounds from now, but right now.

We’ll walk through...

Duration: 00:18:42

In this episode of How to Eat Cake on a Diet, Jody dives into one of the biggest mindset blocks that keeps women stuck in the cycle of starting over—comparison. Whether it’s social media, gym comparisons, or watching others drop weight faster, it’s easy to feel behind. But the truth? The only competition that matters is the person in the mirror.

Jody shares the real-life story of Sarah, a Project 10 challenger who used to measure her worth by what she saw online—until she decided to track her own progress instead. With that mindset shift, h...

Duration: 00:13:45

In this episode, we’re diving into one of the most underrated (and unexpected) tools in your weight loss journey: gratitude.

You’ve heard about calories, macros, steps, and workouts—but what about the power of your mindset? Gratitude isn’t just about feeling thankful for the big things. It’s a science-backed strategy that can actually reshape your brain, reduce stress, and keep you consistent when motivation fades.

We’ll explore how gratitude activates the brain’s reward system, lowers cortisol, builds resilience, and strengthens your connection to your body and your goals. You'll also learn how...

Duration: 00:17:20

If you’ve ever thought, “I keep messing up, maybe I’m just not cut out for this,”—this episode is for you.

In today’s episode, Jody tackles one of the biggest mindset traps in weight loss: the belief that you have to be perfect to make progress. If you’ve spent years starting over every Monday, feeling guilty after one “bad” day, or throwing in the towel because life got in the way—this episode will change how you think about success.

You’ll learn:

Why perfectionism keeps you stuck—and what to do insteadHow all-or...

Duration: 00:15:07

If you’ve ever felt like your body changed overnight—and suddenly the scale won’t budge no matter what you do—this episode is for you.

In today’s episode, Jody breaks down the science and strategy behind weight loss during menopause. From shifting hormones and metabolism to real-world tools that actually work, you’ll learn how to stop blaming your body—and start supporting it.

You’ll learn:

What menopause actually is—and how to know what stage you’re inWhy belly fat becomes more stubborn (and why it’s not your fault)How estrogen los...

Duration: 00:27:08

If you’ve ever felt in control all day—only to find yourself raiding the pantry at night, wondering what just happened—this episode is for you.

In today’s episode, Jody breaks down the science and psychology behind nighttime binge eating, from decision fatigue and habit loops to hunger hormones and emotional triggers. You’ll finally understand why you feel powerless in the evening—and what you can do to take that power back.

You’ll learn:

Why binge eating tends to hit hardest at night (and no, it’s not about willpower)What “highly pal...

Duration: 00:30:45

If you’ve ever felt like weight loss only works when you’re miserable—cutting carbs, skipping dinners out, or starting over every Monday—this episode will change everything.

In today’s episode, Jody breaks down the truth about flexible dieting—a science-based, sustainable way to lose weight without giving up your life. This isn’t about food rules, perfection, or banning your favorite snacks. It’s about creating structure with freedom, learning how to eat for your goals, and building a lifestyle that actually lasts.

You’ll learn:

What flexible dieting really is—and what...

Duration: 00:14:56

If you’ve ever thought, “I’ll never stick with this,” or “What’s the point? I always mess it up,” this episode is for you.

In this powerful and honest conversation, Jody dives into the limiting beliefs that quietly sabotage your progress—like feeling too old to change, thinking you’ve failed too many times, or believing that lasting weight loss just isn’t possible for you.

But here’s the truth: those beliefs aren’t facts. They’re stories your brain has rehearsed over and over to keep you “safe.” And while they may feel true, they’re often t...

Duration: 00:18:26

Diet culture is sneaky. It’s not just a diet—it’s a belief system that’s shaped how many of us have eaten, moved, and viewed our bodies for decades. 

In this episode of How to Eat Cake on a Diet, we unpack what diet culture really is, how it shows up in your everyday life (even when you’re not dieting), and why it can quietly sabotage your long-term success.

From labeling food as “good” or “bad,” to tying your worth to your weight, to the guilt that creeps in after eating something you enjoy—this epis...

Duration: 00:19:06

If you feel like you’re constantly thinking about food—what you ate, what you shouldn’t have eaten, what you’re going to eat next—you are not alone. And you’re not broken. You’ve just been starved.

In this powerful episode of How to Eat Cake on a Diet, Jody uncovers the truth behind food obsession, binge eating, clean-plate habits, and why decades of dieting have rewired your brain and body. Drawing from the haunting 1944 Minnesota Starvation Experiment, we connect the dots between historical science and modern diet culture—explaining why hunger, cravings, and food noise don’t...

Duration: 00:28:58

In this episode of How to Eat Cake on a Diet, we’re diving deep into one of the biggest reasons people stay stuck in unhealthy patterns—even when they’re trying their hardest to change: the habit loop.

You’ll learn how your brain wires habits around stress, boredom, and emotional triggers—and why those cravings hit hardest when you finally try to make a change. We’re talking fast food, late-night snacking, mindless eating, and the emotional loops that keep dragging you back in.

But don’t worry—this isn’t just about the sci...

Duration: 00:17:02

In today’s episode of How to Eat Cake on a Diet, we’re diving into one of the most underrated strategies for weight loss and food freedom: meal structure. If you’ve ever felt like you’re constantly hungry, stuck in a cycle of snacking, or overwhelmed by food decisions all day long, structured meals could be the game-changer you need.

I’ll break down:

Why we struggle with hunger in a world where food is everywhereHow meal structure helps retrain your appetite and reduce cravingsWhy hung...

Duration: 00:15:36