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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.

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Welcome to the How to Eat Cake on a Diet podcast, where we explore the messy, transformative process of health and weight loss. I’m Jody, and today, we’re diving into one of the most misunderstood topics: motivation. Whether it’s eating better, moving more, or tackling life’s to-do list, motivation often feels fleeting. But here’s the thing: motivation isn’t magic—it’s something you can cultivate and use to your advantage.

In this episode, we break down the science of motivation, how to harness it, and what to do when it’s nowhere to be found. From understanding intrinsic and extrinsic motivation to practical tips for eating better and moving more, you’ll walk away with actionable strategies to fuel your journey.

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, Jody tackles one of the most common struggles in any health journey—falling off track. Whether it's binge eating, skipping workouts, or letting hydration and nutrition slip, we’ve all been there. Jody explains that falling off track doesn’t mean failure. Instead, it’s a natural pause, and the real power lies in learning how to reset and regain momentum.

This episode dives deep into:

• The power of momentum: Why it’s so hard to stop negative patterns but how even the smallest positive actions can create a snowball effect.
• Interrupting the spiral: Practical steps to break out of the guilt-shame loop and start making aligned choices again.
• Compassion over criticism: Reframing the narrative from self-punishment to self-kindness, creating a mental environment for sustainable progress.

You’ll also learn how biology and psychology can make it feel harder to bounce back—and why understanding these forces can help you work with them instead of against them.

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 delve into why mindset is the cornerstone of achieving and sustaining health goals. Host Jody emphasizes that true transformation begins in the mind—not just with physical actions. Success in health, weight loss, and well-being depends on developing a resilient, growth-oriented mindset that fosters self-belief, persistence, and self-compassion.

Jody explains how negative self-talk, rooted in self-criticism and harsh judgment, often undermines progress by triggering feelings of guilt, shame, and defeat. This cycle keeps many people stuck, believing they’re incapable of change. However, research shows that self-compassion, not self-punishment, fuels lasting motivation and resilience. Listeners are encouraged to shift their thinking, reframing setbacks as learning opportunities and treating themselves with the same kindness and support they would offer to a friend.

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 uncover why consistency—not intensity—is the true key to achieving transformative, lasting change in health and wellness. While grand gestures and extreme efforts can feel impressive, they often lead to burnout and frustration. True change comes from small, manageable actions done consistently over time. Host Jody shares why consistency is so powerful, explaining how regular habits can rewire the brain through neuroplasticity, making healthy behaviors easier and automatic.

Listeners learn how building consistent habits reinforces positive behaviors through dopamine-driven rewards and strengthens a growth-oriented identity. Jody shares her own journey, illustrating how focusing on simple, consistent efforts—like maintaining a calorie range—helped her achieve sustainable weight loss without extremes. The episode highlights how daily, manageable steps add up, transforming health goals into natural, lasting habits.

Practical strategies for staying consistent include setting realistic goals, creating non-negotiable habits, planning ahead, and finding accountability. By focusing on effort, not perfection, you can make consistent progress, even through life's challenges. Whether it’s a daily walk, mindful eating, or improved sleep, small, repeated actions can transform your health journey. Tune in to discover why consistency beats intensity and how to make lasting changes one manageable step at a time.

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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