How to Eat Cake on a Diet
Episodes
Friday in Five 08: The Power of Knowing There’s Always More
20 Mar 2026
Contributed by Lukas
This Friday in 5 is your reminder that you don’t live in scarcity. If you go into the weekend thinking “I can’t have this” or “I better be g...
76: The 5 Biggest Weight Loss Mistakes Women Make
16 Mar 2026
Contributed by Lukas
In this episode, Jody breaks down the five most common mistakes that quietly sabotage weight loss. From trying to be perfect, to relying on exercise t...
Episode 7: Build Your Meal Plan
13 Mar 2026
Contributed by Lukas
This weekend I want you to actually execute what we talked about on Monday, which was meal planning. I’m just going to walk you through exactly how ...
75: Stop Buying Meal Plans
09 Mar 2026
Contributed by Lukas
In this episode of How to Eat Cake on a Diet, Jody walks you through one of the most important skills for sustainable weight loss: learning how to bui...
Episode 6: The Weekend Choice That’s Keeping You Stuck
27 Feb 2026
Contributed by Lukas
It’s Friday. You’re tired. You blink and suddenly you’re planning takeout. In this episode, we break down why weekends feel like relief — and ...
74: Mindset You Need to Finally Lose Weight
23 Feb 2026
Contributed by Lukas
In this episode, we talk about wasted years, public failure, the cost of complexity, and the decision you have to make if you do not want to repeat an...
Episode 5: Don't Waste This Friday
20 Feb 2026
Contributed by Lukas
In this Friday in 5, Jody takes you back to the moment everything shifted.Before losing 74 pounds in 2020, she had failed roughly 1,000 Fridays. Twent...
73: So You Want to Lose Weight? Start with Your Numbers
16 Feb 2026
Contributed by Lukas
In this episode, we stop guessing and start measuring. Weight loss is not magic. It is energy balance. Your body responds to how much you eat over tim...
Episode 04: Friday in Five - Count Your Fridays
13 Feb 2026
Contributed by Lukas
A calorie deficit is hard, especially when it feels endless. In this Friday in 5, Jody explains why giving your diet a timeline matters and how counti...
72: Pick Three: The Non-Negotiables That Stop the Spiral
09 Feb 2026
Contributed by Lukas
In this episode, we talked about the space between “locked in” and “chaos.”Most women live in two modes: all in or completely off. And the rea...
Episode 03: Friday in Five
06 Feb 2026
Contributed by Lukas
This Friday in 5 is about identity. Instead of treating the weekend like an escape, learn how to design it with intention. From Friday night transiti...
71: The Hard Truths About Why You’re Still Stuck
02 Feb 2026
Contributed by Lukas
If you’ve been listening for a while, you already know what to do.You understand calories.You understand protein.You understand habits and consisten...
Episode 02: Friday in Five
30 Jan 2026
Contributed by Lukas
Why do weekends feel like they undo all your progress?In this episode, I explain why the “last supper” isn’t about food at all. It’s about rel...
70: Stop Trying so Hard, Lose Weight
26 Jan 2026
Contributed by Lukas
If extreme diets keep backfiring, it’s not a willpower problem. It’s a nervous system problem.In this episode, we explore why restriction, fasting...
Episode 01: Friday in Five
23 Jan 2026
Contributed by Lukas
Friday in Five is a short, under-five-minute check-in designed to help you head into the weekend feeling steady instead of stressed.Weekends can be ha...
69: Listener Question: How Do I Stop Craving Sweets
19 Jan 2026
Contributed by Lukas
Tara writes in to share that every afternoon, when she gets home from work, she finds herself reaching for chocolate chips. She tracks it, it fits int...
Self-Sabotage Isn’t Real
12 Jan 2026
Contributed by Lukas
Self-sabotage isn’t real.At least not in the way you’ve been told.If you’ve ever said, “I keep messing this up,” or “Why do I always blow ...
67: Meal Structure in Action
05 Jan 2026
Contributed by Lukas
In this episode, I sit down with someone who is actively inside my program and right at the meal structure phase. This is not a highlight reel or a “...
66: Happy New Years
29 Dec 2025
Contributed by Lukas
This episode sets the tone for a different kind of year. One built on peace, consistency, and skills that actually support long-term weight loss.We ta...
65: How to Fix the Most Common Weight Loss Problems (Part 1)
22 Dec 2025
Contributed by Lukas
If you’re tracking your food, trying to be consistent, and still feeling stuck, this episode is for you.This is part one of a weight loss troublesho...
64: The Only Three Skills You Need to Lose Weight This Year
15 Dec 2025
Contributed by Lukas
In this New Year episode, we strip away the noise, the pressure, and the endless list of “shoulds” that usually flood January. Instead of trying t...
63: The Real Reason You Struggle With Food (And It’s Not Willpower)
08 Dec 2025
Contributed by Lukas
In this episode, Jody breaks down why food feels so overwhelming for so many women — and why it has nothing to do with willpower. She explains how...
62: How to Have Peaceful Holidays (Without Diet Rules)
24 Nov 2025
Contributed by Lukas
If you’ve spent years wasting holidays on guilt, rules, and “starting over Monday,” this episode will feel like an exhale. Peace is possible. An...
61: Why I’m Done Dieting After This Year
17 Nov 2025
Contributed by Lukas
In this episode, Jody shares the gym interaction that shifted her entire sense of identity — a moment where someone saw her not as the woman who los...
60: How to Stop Craving Sugar without Cutting it Out
10 Nov 2025
Contributed by Lukas
If you’ve ever said, “I just need to detox from sugar,” this episode is for you.We’re unpacking why restriction feels so powerful why saying n...
59: How to Improve Your Metabolism
03 Nov 2025
Contributed by Lukas
Your metabolism isn’t broken — it’s adaptable. In this episode, you’ll learn how to train it to work for you again.We’ll break down how your...
58: Four Roadblocks to Weight Loss
27 Oct 2025
Contributed by Lukas
If you’ve ever felt like you’re doing everything right and still not losing weight, this episode will change the way you see the problem.In this w...
57: The Real Reason You’re Not Losing Weight
20 Oct 2025
Contributed by Lukas
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...
56: Don’t Get Tricked by the Treats
13 Oct 2025
Contributed by Lukas
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,...
55: 3 Steps to Finally Stop Quitting on Your Weight Loss Journey
06 Oct 2025
Contributed by Lukas
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 discip...
54: The Restaurant Survival Guide: Enjoy the Meal, Skip the Regret
29 Sep 2025
Contributed by Lukas
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’...
53: You Need a New Identity
22 Sep 2025
Contributed by Lukas
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...
52 BONUS EPISODE: How I Actually Plan, Track, and Eat to Stay on Track
18 Sep 2025
Contributed by Lukas
---> Go grab the free six steps at DeliciousDeficit.comBonus Episode 52: How I Actually Plan, Track, and Eat to Stay on TrackMost of the time on th...
51: Don’t Quit Cookies to Lose Weight, Do This
15 Sep 2025
Contributed by Lukas
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 fru...
50: Win the Battle With Nighttime Eating
08 Sep 2025
Contributed by Lukas
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...
49: Learning to Eat: The Skill No One Taught You
01 Sep 2025
Contributed by Lukas
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...
48: How to Find Balance Without Dieting Extremes
25 Aug 2025
Contributed by Lukas
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,...
47: Four Things You Must Know to Lose Weight and Keep It Off
18 Aug 2025
Contributed by Lukas
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 concep...
46: Dopamine, Cravings, and the Real Reason You’re Stuck
11 Aug 2025
Contributed by Lukas
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 n...
45: 3 More Ways You’re Sabotaging Your Weight Loss
04 Aug 2025
Contributed by Lukas
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 sabo...
44: 3 Ways You’re Sabotaging Your Weight Loss
28 Jul 2025
Contributed by Lukas
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 o...
43: Why Getting Healthier Feels So Hard (And What to Do About It)
23 Jun 2025
Contributed by Lukas
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 brea...
42: The Power of Walking: What Really Helped Me Lose 74 Pounds
10 Jun 2025
Contributed by Lukas
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...
41: Using Food to Build a Better Body
02 Jun 2025
Contributed by Lukas
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 ri...
40: How One Photo Ruined My Day
27 May 2025
Contributed by Lukas
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 bee...
39: How to Eat Cake on a Diet (step-by-step)
19 May 2025
Contributed by Lukas
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...
38: The Biggest Lie in Weight Loss
13 May 2025
Contributed by Lukas
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...
37: How to Trick Your Brain Into Wanting Healthy Habits
05 May 2025
Contributed by Lukas
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 charac...
36: Instagram Isn’t Real Life (And You’re Not Behind)
24 Apr 2025
Contributed by Lukas
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—...
35: How Gratitude Rewires Your Brain for Weight Loss
23 Apr 2025
Contributed by Lukas
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 cal...
34: Why Perfection is Sabotaging Your Weight Loss
18 Apr 2025
Contributed by Lukas
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...
33: The New Playbook for Weight Loss After 40
15 Apr 2025
Contributed by Lukas
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...
32: Why You Binge Eat at Night (And How to Stop)
10 Apr 2025
Contributed by Lukas
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.I...
31: The Anti-Diet That Actually Works
09 Apr 2025
Contributed by Lukas
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 ...
30: You're the Problem, But You're Also the Solution
03 Apr 2025
Contributed by Lukas
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 powerf...
29: What Is Diet Culture—and Why Is It So Harmful?
02 Apr 2025
Contributed by Lukas
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 de...
28: Food Noise, Bingeing, and the Damage Dieting Left Behind
27 Mar 2025
Contributed by Lukas
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 no...
27: Rewiring Your Brain for Weight Loss
25 Mar 2025
Contributed by Lukas
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 ...
26: Struggling to Lose Weight? This Simple Meal Strategy Can Help
21 Mar 2025
Contributed by Lukas
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 st...
25: How to Lose Weight Without Losing Your Mind Over the Scale
18 Mar 2025
Contributed by Lukas
Is the scale driving you crazy? Do you feel like you’re doing everything right, but the number isn’t moving fast enough? You’re not alone—and ...
24: Learning to Love the Journey
13 Mar 2025
Contributed by Lukas
In today’s episode, we’re diving into something that can make or break your success: learning to love the process.Too often, we focus on the “be...
23: Self-Care is Not Selfish
11 Mar 2025
Contributed by Lukas
Today on How to Eat Cake on a Diet, we’re talking about something so important: self-care. 🌟 Taking care of yourself isn’t selfish—it’s ess...
22: The 3 Biggest Weight Loss Myths That Are Holding You Back
06 Mar 2025
Contributed by Lukas
Today, we’re tackling some of the biggest myths in the weight loss industry—the kind of misinformation that keeps people stuck, frustrated, and fe...
21: The Last 10-20 Pounds: How to Push Through
04 Mar 2025
Contributed by Lukas
Welcome to How to Eat Cake on a Diet. I’m Jody, and today we’re talking about something that a lot of people experience but not enough people talk...
20: Am I Too Old to Lose Weight?
27 Feb 2025
Contributed by Lukas
Welcome to How to Eat Cake on a Diet. I’m your host, Jody, and today, we’re tackling a question that I hear all the time: "Is it too late for...
19: Peace with Food: A Guided Visualization
25 Feb 2025
Contributed by Lukas
Welcome to How to Eat Cake on a Diet. I’m your host, Jody, and today’s episode is going to change the way you see yourself. What if you woke up to...
18: Fear and Weight Loss: Use It or Stay Stuck
20 Feb 2025
Contributed by Lukas
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 drive...
17: Hunger and Cravings During Your Period
19 Feb 2025
Contributed by Lukas
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 imag...
16: How I Lost 74 Pounds in a Year
13 Feb 2025
Contributed by Lukas
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-exercisin...
15: Weight Loss Isn’t Magic—It’s Math
11 Feb 2025
Contributed by Lukas
For decades, calories have been misunderstood—some diets tell you to count every calorie obsessively, while others tell you to ignore them completel...
14: Shifting From ‘I Have To’ to ‘I Get To’
06 Feb 2025
Contributed by Lukas
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 “...
13: Accepting and Moving Beyond Mistakes
04 Feb 2025
Contributed by Lukas
In this podcast episode, Accepting and Moving Beyond Mistakes, we explore the powerful impact of reframing mistakes and setbacks on your health and we...
12: Breaking Down Sugar Myths
30 Jan 2025
Contributed by Lukas
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...
11: The Science of Cravings: Why We Can't Say No
28 Jan 2025
Contributed by Lukas
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...
10: How to Get and Stay Motivated
23 Jan 2025
Contributed by Lukas
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,...
09: How to Get Back on Track
21 Jan 2025
Contributed by Lukas
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. Whe...
08: Mindset Matters Most
16 Jan 2025
Contributed by Lukas
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 ...
07: The Power of Consistency
14 Jan 2025
Contributed by Lukas
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 transf...
06: Finding Joy in Movement
09 Jan 2025
Contributed by Lukas
In this episode of the "How to Eat Cake on a Diet" podcast, we explore the transformative impact of discovering joy in movement. Exercise of...
05: Creating a Healthy Environment
07 Jan 2025
Contributed by Lukas
Welcome back to How to Eat Cake on a Diet! I’m Jody, and today we’re talking about a game-changer for long-term success—creating an environment ...
04: Celebrating Non-Scale Victories
03 Dec 2024
Contributed by Lukas
In this episode of How to Eat Cake on a Diet, Jody dives into a game-changing perspective on progress—celebrating non-scale victories (NSVs).If you’...
03: Transforming Negative Self-Talk
03 Dec 2024
Contributed by Lukas
Hey everyone, and welcome back to the How to Eat Cake on a Diet podcast! I’m Jody, and today we’re diving into a topic that can make or break your...
02: Building Habits, Not Just Diets
03 Dec 2024
Contributed by Lukas
If you’ve ever felt like you’re constantly starting over—like every Monday is a new attempt to “get back on track” only to fall back into ol...
01: Building a Healthy Relationship with Food
03 Dec 2024
Contributed by Lukas
In today’s episode, we’re tackling a big one—your relationship with food. For so many of us, eating has become more than just fueling our bodies...
Trailer: How to Eat Cake on a Diet
02 Dec 2024
Contributed by Lukas
Finding balance in health and wellness doesn’t have to be overwhelming, and it definitely doesn’t require giving up the foods you love! How to Eat...