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Are you stressing over every little detail with macro tracking?
If you’ve ever wondered how to track macros without entering every spice, measuring every gram of lettuce, or perfectly hitting your calorie goal down to the last number, this episode is for you!
In today’s episode, I’m breaking down all the things you don’t need to worry about when macro tracking—so you can focus on what actually moves the needle for your health and body composition goals. Because macro tracking should be simple, flexible, and stress-free, not a math equation that takes over your life.
I’ll walk you through common tracking stressors that just aren’t worth your time and energy. Whether you’re just starting to learn how to track macros, or have been at it for a while, you’ll walk away with a more relaxed, sustainable approach to macro tracking for weight loss and overall health.
In this episode, you’ll learn:
(03:02) The foods you can stop tracking immediately – Do veggies really need to be logged? The answer might surprise you!(08:06) Why you should ignore net carbs when macro tracking – Is “only 3g net carbs” just a sneaky marketing trick? Let’s break it down.(12:34) Why your calorie total never perfectly matches your macros – Those small discrepancies in your macro tracking app? Here’s why they don’t actually matter.(17:40) Flexible macro tracking 101 – Should you stress about eating the exact same amount of protein, carbs, and fats every day? (Hint: nope!)(24:59) The truth about fitness trackers & calorie burn estimates – Are you eating back way more calories than you should when macro tracking for weight loss? Here’s why your smartwatch might be misleading you.At the end of the day, macro tracking is a tool for empowerment—not something that should make your life harder. I’ll show you how to make it work for you without unnecessary stress.
Ready to simplify your macro tracking?
Hit play now, and I’ll show you how to track macros without the overwhelm so you can focus on what really matters for reaching your goals.
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This week, I’m diving into a topic that hits home for so many of us—being told to “just be consistent”… which can lead to an all or nothing mindset.
If you’ve ever felt guilty because you missed a workout, struggled with sticking to a diet, or felt like you’ve tried to create healthy habits but nothing is clicking, this episode is for you.
I’ll share how shifting from obsessing over perfection to focusing on patterns and priorities can make a world of difference, and help you move out of an all or nothing mindset. You’ll hear real-life stories (like Sarah’s inspiring journey to balance) and walk away with practical tips to create healthy habits that truly fit your lifestyle.
Here’s what you’ll learn in this episode:
(2:00) Why perfection might be holding you back – Could your all or nothing mindset be sabotaging your progress?(3:30) Sarah’s “aha” moment – How one small mindset shift helped her stop stressing when she missed a workout or wasn’t sticking to a diet exactly as planned.(7:30) The secret to create healthy habits that stick – And why it’s not all about perfectly sticking to a diet 100% of the time.(11:00) The power of patterns over perfection – Learn why frequency and priorities are more important than rigid rules when it comes to ditching an all or nothing mindset. (19:00) How to create healthy habits for life – I’ll share my favorite tips for sticking to a diet and fitness routine without burnout or guilt.Ready to embrace a more balanced approach to your health journey and stop being tormented by an all or nothing mindset? Press play and let’s redefine what success looks like—on your terms.
Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.
If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!
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Episode 41: The 4 Non-Negotiable Habits That Set My Clients Up for Success
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Saknas det avsnitt?
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Have you ever felt like you needed to be perfect to make progress in your health journey?
The truth is - perfection isn’t possible. It’s a fast track to frustration.
So let’s make it easier on ourselves by focusing on 4 healthy habits that will make it easy to stay on track. In this episode, I’m breaking down these 4 healthy habits to start right now that are simple to start, easy to sustain, and incredibly effective.
These 4 healthy habits aren’t about quick fixes or perfection—they’re all about creating a balanced and flexible approach to health that works for you. Whether your goal is to implement habits for losing weight, building muscle, or just feeling amazing in your own skin, you’ll want to tune in.
Here’s what you’ll learn:(2:00) What healthy habits like daily movement can do for you: Learn how small, everyday activities can burn more calories than you think—no gym required.(7:00) What makes lifting weights so important for your metabolism, body composition, and long-term health.(10:00) How much protein you really need, why it’s a game-changer, and what healthy habits will help you fit more into your meals.(13:50) Tips for staying on track with your lifestyle habits while still enjoying the foods you love.(22:00) How to track these 4 healthy habits and set realistic goals that create a positive, lasting impact on your health and fitness journey.These are the healthy habits to start today if you’re ready to ditch the all-or-nothing mindset and embrace a sustainable approach to wellness.
Tune in now to discover how these lifestyle habits can help you reach your goals and make lasting changes. It’s time to take the pressure off and start seeing real results!
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The holidays are a time for joy, family, and... a never-ending buffet of delicious treats.
Feeling like you’re stuck between fully enjoying the season and sticking to your health goals? Good news: you don’t have to choose!
In this episode of Macros Made Easy, I’m sharing my go-to strategies for tracking macros during the holidays so you can have your cake (or pie!) and eat it too—guilt-free.
I’ll walk you through practical strategies that help you stay aligned with your health and fitness goals while fully enjoying everything the holiday season has to offer.
(1:00) Setting realistic goals: How to approach the holidays with a flexible and sustainable mindset.(8:40) Smart strategies for navigating holiday meals and parties like a pro.(12:00) How to handle desserts during the holidays - without the guilt.(14:50) Tips for estimating macros for meals you can’t control (like Aunt Sue’s famous casserole).(34:00) How to approach tricky food conversations without stress or drama.Remember, it’s not about being perfect—it’s about doing what feels good for your body and mind. Let’s make this holiday season your healthiest and happiest yet!
Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.
If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!
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Blog post: How to Track Macros Without Using a Food Scale
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Today, we’re diving into a topic that’s close to my heart: the power of collaborative macro coaching. Because when it comes to reaching your health and fitness goals, having more than one expert coach in your corner can make all the difference.
I’m joined by Emily Morris, my colleague and registered dietitian, who’s an integral part of our macro coaching program. We’re peeling back the curtain on how our combined expertise and unique approaches create a coaching experience that’s holistic, personalized, and effective.
Whether you’re here to shed weight, build strength, or finally kick that stressful relationship with food to the curb, this episode will show you how teamwork in macro coaching can empower you to achieve goals you never thought possible.
What’s inside this episode:
(02:00) Emily Morris’s story: from discovering macro tracking to becoming a rockstar coach.(7:00) How Emily’s expert nutrition deep-dives balance out my big-picture strategies.(24:30) Real-life client success stories: hear how two clients who crushed food guilt, embraced maintenance, and found sustainability with their health.(41:00) The magic of personalized feedback, mindset shifts, and emotional support—your secret weapons for long-term success.Working with multiple coaches means you’re never alone in your journey. From helping you overcome food stress to celebrating wins big and small, our team approach ensures no detail is overlooked. Whether you're just starting with macros or ready to refine your strategy, this episode will inspire you to take the next step with confidence.
Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.
If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!
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Are you putting in the effort with following your macros but unsure if they're actually working for your fat loss goals?
It can be frustrating to wonder if all your hard work is paying off, especially when you’re only looking at the scale for validation.
In this episode, I’m diving into how to truly assess your progress when following a macro-based nutrition plan. Spoiler: there’s so much more to it than a number on the scale! I’ll walk you through the most reliable ways to know if your macros are working—from body measurements to how your clothes fit—and uncover some common mistakes that might be holding you back.
Whether you’re just getting started or looking to fine-tune your approach, this episode will give you the tools you need to feel confident about your progress.
Here’s what you’ll learn:(1:00) How to use body measurements to track fat loss effectively(5:00) Clothing fit: an underrated but powerful metric (10:45) The magic of progress photos and how to take them (14:50) How to use the scale to avoid getting caught up in weight fluctuations(23:00) Common mistakes people make in a deficit (and what to do instead)Tracking your fat loss progress doesn’t have to feel like a guessing game. By using a variety of metrics and understanding how to interpret them, you’ll not only feel more in control but also stay motivated on your journey.
Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.
If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!
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Ever felt like you're doing everything right with your nutrition and fitness, yet still not seeing the results you’re looking for? I get it—it’s frustrating.
That’s why in this episode, I’m thrilled to share a powerful story of transformation that will inspire you to rethink your approach to nutrition.
I’m sitting down with Anneke, one of my incredible clients, to talk about how a personalized macro calculation completely changed her life. From battling stubborn weight gain and low energy to shedding over 20 pounds, boosting her performance, and finally feeling in control of her health, Anneke’s journey shows just how impactful a custom-tailored nutrition plan can be.
Whether you’re just starting out or looking to refine your approach, this episode will open your eyes to the magic of macros and inspire you to take the next step in your health journey.
We chat about:(3:45) Anneke’s struggles with weight gain and low energy despite an active lifestyle (6:45) How we customized her personalized macro plan for her specific goals (9:15) The incredible changes she experienced in energy levels, performance, and body composition (13:25) Breaking down the role of macronutrients and how they fueled her fitness success (15:00) Anneke’s advice for anyone considering a personalized macro calculationAnneke’s story is proof that understanding your unique nutritional needs can be life-changing. If you’ve ever wondered how personalized macro calculation can work for you, this episode is your starting point.
Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.
If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!
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Custom Macro Calculation
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Are you tired of cookie-cutter macro plans that just don’t seem to work for you?
In this episode, I'm diving into why customized macros are a game-changer. We’re talking about how generic calculators miss the mark and why truly tailored macros consider everything from your metabolism to lifestyle choices. If you've ever wondered why your nutrition needs feel so specific (and why a generic approach leaves you wanting more), this episode is for you.
Tune in to hear about:
(2:00) The hidden flaws of generic macro calculators (4:15) Why metabolism is a critical factor (5:00) Adjusting for medical conditions that change macro needs (7:00) How your ideal body composition shapes your macro targets(10:00) The power of aligning your diet with personal preferences and fitness goalsLet’s move beyond the “one-size-fits-all” approach.
Personalized nutrition isn’t just about following trends—it’s about taking control of your health in a way that actually works for you. Get ready to walk away with insights that could finally make your nutrition journey feel easier, more effective, and—dare I say it—fun!
Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.
If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!
RESOURCES MENTIONED IN THIS EPISODE:
Custom Macro Calculation
Access free and low cost resources and services from this episode HERE!
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Ever feel like you're constantly hearing about the magic of protein but not sure why it's so important?
In today’s episode, we’re digging into why protein is so much more than just a buzzword. I'll walk you through how protein plays a key role in everything from muscle repair to boosting metabolism, and I'll also share tips on how to get more of it in your daily meals. Whether you’re active or just trying to meet your health goals, this episode has you covered!
Join me to learn about:
(1:30) Why protein is essential for overall health and performance.(5:15) How to set personalized protein targets based on your weight and activity level.(17:30) Common myths and misconceptions about protein.(22:00) Easy, actionable tips to boost your protein intake every day.(35:30) How to break free from the boring “chicken and shakes” routine and add variety to your protein sources.This episode will shake up the way you think about protein and give you fresh ideas to hit your macros without the boring meals. Trust me, your future self will thank you!
Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.
If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!
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FREE DIY Macros Guide
Custom Macro Calculation Service
Access free and low cost resources and services from this episode HERE!
How to Dial Up the Protein in Your Meals IG post
Cook Once Eat All Week by Cassie Joy Garcia
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Have you ever felt like macro tracking is just too much?
Trust me, you're not alone. I hear from so many people who feel overwhelmed by the idea of logging every bite or tracking every workout. But it doesn’t have to be that hard! In this episode, I’m breaking it all down and showing you some tools, tech and gadgets to simplify macro tracking.
I cover the top apps you can use to make tracking a breeze, and dive into how tech (like wearables and smart devices) can simplify things even more, along with some of my favorite tools for meal planning and prep. You'll walk away feeling confident and ready to crush your goals!
Here’s a sneak peek of what I cover:
(2:05) How to choose the best macro tracking app for your lifestyle: features, pros, and cons of top apps(17:00) Why wearables and smart devices can be game changers for macro tracking(25:45) My favorite meal planning and recipe apps that will save you time and stress(30:15) Smart ways to use Google Assistant (or other assistants) to help with macro tracking(33:00) Recommendations for kitchen tools to aid in macro tracking and meal prepReady to make macro tracking easy (and dare I say, fun)? Tune in to this episode to learn how to make macro tracking work for your busy life with the help of the right tools and tech.
Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.
If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!
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Access free and low cost resources and services from this episode HERE!
Click HERE for all apps and tech mentioned in this episode!
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In this episode of Macros Made Easy, we’re diving into a topic that often doesn’t get enough attention but affects all women at some point: menopause.
I’m breaking down everything you need to know about how those changing hormone levels impact your metabolism, body composition, and overall health. Spoiler alert: it’s not all bad! With a few adjustments to your nutrition and fitness routine, you can feel empowered and thrive through menopause.
Here’s what you’ll learn:
(2:30) Nutritional needs and dietary adjustments for pre-menopausal versus post-menopausal women(16:00) The importance of strength training for maintaining muscle mass and metabolic health(24:00) How to eat enough protein to support your metabolism(27:30) Strategies for supporting bone health(34:00) Stress management techniques and the importance of sleep for hormonal balanceMenopause doesn’t have to be scary or overwhelming. Tune in, and let’s navigate this transition together! It’s all about staying informed and making smart, sustainable choices for long-term health.
Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.
If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!
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Ever feel like the world is pushing you to "bounce back" after pregnancy?
In today’s episode, we’re tackling this head-on with my guest, Ocean Trail—a strength and conditioning coach who specializes in pregnancy and postpartum fitness.
We dive into Ocean’s deeply personal journey with body image before, during, and after pregnancy, and how she has navigated the pressures of society’s bounce-back culture. Plus, she shares her wisdom on embracing self-acceptance, building a strong support system, and navigating social media’s often unrealistic portrayals.
Whether you’re a new mom or just someone navigating life’s curveballs, this episode is packed with advice to help you focus on what really matters—your health and happiness.
During our chat we dove into:
(2:50) Ocean's candid story on body image transformation during pregnancy and postpartum (8:45) Breaking down the pressures of “bounce-back culture” (13:00) How self-acceptance and support systems are crucial for new moms(21:50) Navigating the impact of social media on postpartum body image(32:00) Practical, no-nonsense tips for new moms on fitness and well-beingJust remember, your journey is your own, and it's more than okay to embrace every change along the way.
If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!
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This week, I’m thrilled to re-release our most popular episode of the podcast. This episode was the very first, and it’s still a fan favorite because it covers the essentials of macros and how they can transform your approach to nutrition.
Since we launched, this episode has continually resonated with listeners who are curious about macros, tracking them, and how this approach can fit into their lives. It’s a great starting point for anyone new to macros or looking to revisit the basics.
Join me as I dive into:
(2:10) What are macros and why are they important to understand?(2:50) Reasons why you should track macros(6:10) Actionable steps to get started tracking macros(14:50) What is a macro prescription, and how can you get one?(17:00) Is macro tracking right for you?One thing I’ve realized since recording this episode over a year ago, is that I should have emphasized more about embracing the learning process and giving yourself permission to be a beginner. Remember, it's okay to make mistakes and learn as you go—this journey is all about progress, not perfection!
I hope you find this re-released episode as helpful and inspiring as ever. If you enjoyed it, I’d love to hear from you! Share your takeaways by tagging me on Instagram with a screenshot of the episode. And don’t forget to follow, rate, and review the podcast—your feedback means the world to me and helps shape future episodes!
Thanks for tuning in and for being a part of the Macros Made Easy community. Here’s to continuing our journey together towards better health!
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6 Steps to Get Started Tracking Macros
Cronometer
MacrosFirst
MyFitnessPal
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Have you ever struggled with eating "enough" after a weight loss journey?
Trust me, you're not alone. Society often pushes the narrative that our worth is tied to our weight, which makes eating more after a weight loss phase seem daunting.
In this episode, I'm diving into the importance of adequate nutrition post-weight loss. I'll help you shift this “weight loss at all times” mindset and bust common myths, like the idea that maintaining your weight means giving up on health goals.
Here are some of the topics I cover:
(1:10) What it really means to be in a maintenance phase - and who should consider one?(9:10) The truth behind common misconceptions about maintaining your weight.(15:30) Challenges that keep people stuck in the restriction mentality and how to break free.(18:00) Actionable tips to navigate a maintenance phase and build a sustainable, balanced approach to your health.Transitioning to maintenance isn't just about holding the line; it's a journey filled with its own set of challenges and rewards. By understanding these aspects, we can create a lasting, healthy lifestyle that goes beyond the numbers on the scale.
Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.
If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!
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Access free and low cost resources and services from this episode HERE!
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Have you been considering a vegan diet, but wonder how it might affect your hormone health and fertility?
In this episode, I dive deep into this topic with functional dietitian Jenny Mahoney. Jenny highlights that while plant-based diets have numerous benefits, they can sometimes fall short in providing essential nutrients crucial for maintaining hormonal health. During our conversation, we explore the potential pitfalls of a vegan diet when it comes to hormone balance and fertility. If you're a woman looking to optimize your nutrition and well-being, this episode is a must-listen.
Tune in to learn more about:
The crucial nutrients missing from a plant-based dietHow these deficiencies impact hormone health and fertilityPractical steps for reintroducing animal productsReal-life success stories of improved hormone health from Jenny's clientsWhether you're a committed vegan or just curious about the impact of diet on hormone health, this episode offers valuable insights and actionable advice to help you make informed decisions about your nutrition and well-being. Don't miss it!
Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.
If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!
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Access free and low cost resources and services from this episode HERE!
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Ever wondered how to keep your nutrition on track while traveling?
Whether you're jet-setting across the world or hitting the road for a spontaneous adventure, I've got you covered in this episode. We'll dive into practical strategies and tips for maintaining your macro goals no matter where your travels take you.
From planning ahead to packing the right snacks, you'll learn how to enjoy your trip without derailing your healthy lifestyle.
Tune in to hear about:
(2:00) How to research food options at your destination to find meals that fit your macros, dietary preferences, and budget.(9:00) The best portable snacks like jerky, nuts, and popcorn to keep your energy up on the go.(17:00) Tips for prepping macro-friendly meals and snacks that comply with travel regulations and are easy to transport.(24:10) Strategies for making healthier choices at convenience stores and fast food joints.Traveling doesn’t have to mean compromising your nutrition goals. Join me in this episode to learn how to stay on track and enjoy your journey!
Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.
If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!
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Full show notes HERE
Access free and low cost resources and services from this episode HERE!
MyFitnessPal
Chronometer
Macros First
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Ever wondered how your favorite cocktail or beer might be impacting your goals?
In this episode, I dive into the effects of alcohol on body composition and overall health. We'll explore how alcohol influences daily caloric intake, metabolism, and muscle recovery.
Also - as a coach who understands the balance between enjoying life and achieving fitness goals, I'll provide practical advice for incorporating alcohol into a macros-based diet without going completely sober.
Tune in to hear about:
(7:20) How alcohol influences your body - from metabolism, to daily caloric intake, and muscle recovery(15:00) The potential setbacks alcohol can cause in your health journey (20:40) Practical tips for enjoying alcohol while pursuing body composition goals(33:00) Common mistakes and misconceptions when it comes to alcohol and macro tracking(43:00) Things to consider when deciding how you want to approach your alcohol consumptionThis episode is perfect for anyone trying to balance their love for a good drink with their body composition goals. It’s all about making informed choices and enjoying life while staying on track with your health and fitness goals. Cheers to a mindful approach to enjoying your favorite drinks!
Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.
If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!
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Access free and low cost resources and services from this episode HERE!
Working Against Gravity Alcohol to Macro Calculator
MacrosFirst - macro tracking app
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Have you ever heard of continuous glucose monitors (CGMs)?
This technology is transforming how we approach nutrition, offering real-time data that can lead to significant health improvements.
In this episode, I had the pleasure of sitting down with Hayden James, a seasoned sports dietitian and diabetes educator. Hayden James and I discuss the broader applications of CGMs, from weight loss to optimizing athletic performance. Our conversation includes client stories, the importance of evidence-based recommendations, and the need for thoughtful consideration when interpreting CGM data.
If you’re a health data nerd like me, this episode is one you won’t want to miss. Join us for our discussion to learn more about:
(2:50) What continuous glucose monitors are, and why you might consider using one(4:45) Benefits of continuous glucose monitors (CGMs) for optimizing nutrition for athletes and non-diabetics(5:50) How someone might use CGM data for making significant changes in health and nutrition habits(11:50) A story about an ultra-athlete with prediabetes using CGM data to stabilize blood sugar levels through personalized nutrition interventions(35:00) Potential pitfalls of using CGMs, particularly in non-diabetic populations, and the importance of evidence-based recommendationsThanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.
If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!
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Access free and low cost resources and services from this episode HERE!
Nicola Guess Blog: Glucose spikes in athletes vs everyone else
Nicola Guess Blog: How Useful are CGMs for athletes?
Nicola Guess Blog: I've got a CGM- what kinds of values are normal?
Outside Magazine: A Real Time Fuel Gauge for Endurance Athletes
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Have you ever heard the idea that you need to eat more to slim down?
It's a concept that might make you raise an eyebrow, but I promise, by the end of today’s episode, you'll see why it makes perfect sense.
Join me to explore how properly fueling your body can actually rev up your metabolism, aid in muscle development, and help you say goodbye to constant hunger. But it's not about just any calories—it's about the right mix of proteins, fats, and carbs. So, for those of you who are tired of over-restricting your food intake and want a more fulfilling path to health, this episode is your ticket to a happier, healthier you.
Listen to learn more about:
(3:10) How eating more regularly can effectively prevent extreme hunger fluctuations - AKA: "hanger"(5:35) The role of hormones in hunger and fullness, and how eating more helps regulate them (8:40) The science behind metabolism and how eating more can increase metabolic rate (18:00) How proper macronutrient balance supports muscle growth and repair(26:30) Exact steps you can take to set your macros using my DIY macro guide, and how to make sure your calculated macros are ideal for your goalsRemember that your body is an incredible machine that thrives on the right fuel. By giving it the nutrients it needs, not only can you get leaner, but you'll also enjoy more energy and better overall health.
Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.
If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!
RESOURCES MENTIONED IN THIS EPISODE:
DIY Macros Guide - Follow this free guide to set your own macros so you can start eating to your needs ASAP!
Episode 17: Getting Lean: Lessons from 'The Biggest Loser' for Weight Loss Success
Access free and low cost resources and services from this episode HERE!
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Ready to optimize your nutrition and achieve sustainable results?
Whether you're aiming for fat loss, muscle gain, or metabolic balance, understanding what your goal is and how to structure your nutrition to get there is critical.
That’s why in this episode, I'm taking you on a deep dive into the world of macro phases. I’ll walk you through what each macro phase is, including: the deficit phase for weight loss, the maintenance phase for muscle preservation and metabolic health, the surplus phase for muscle building, and the reverse dieting phase for post-dieting metabolism support. I’ll also share my insights on how to choose the right phase for you and the approach needed to see results.
If you're looking to shed some pounds, maintain your current physique, bulk up with muscle, or find balance after dieting, I've got you covered. Join me to learn more about:
(2:35) Deficit phase: How to effectively lose weight (13:00) Maintenance phase: Tips for preserving muscle and improving metabolic health (21:00) Surplus phase: Strategies for building muscle mass(26:30) Reverse dieting phase: Guidelines for gradually increasing food intake after dietingEach macro phase has its benefits and considerations, and it's important to choose the one that aligns with your individual goals and circumstances. Remember, nutrition is not one-size-fits-all, and by tailoring your approach to your unique needs, you can achieve sustainable, long-term results.
RESOURCES MENTIONED IN THIS EPISODE:
Episode 4: Why Eating More is Better: The Benefits of Eating More Even if You Ultimately Want to Lose
Blog: Yo-Yo Dieting is Messing With You
DIY Macros Guide - Follow this free guide to set your own macros so you can start eating to your needs ASAP!
Macros Made Easy - Get on the waitlist to learn when we enroll next and qualify for exclusive bonuses. This is a professional led, self-paced online course that teaches you how to track macros—the stress-free way. Learn how to eat for your unique needs so you can be in the driver’s seat of how you look, feel and perform without relying on a restrictive diet plan ever again.
Eat to Lean Coaching - If you’ve mastered the basics of macros, but there's still room for more clarity and personalization for your particular goals, join us in Eat to Lean Coaching! In this group coaching program you’ll learn nutrition, exercise and mindset changes alongside other women who are in your exact shoes.
Custom Macro Calculation - No more second guessing those macro numbers or being confused by online calculators. Get personalized macro targets that you can trust. We’ll create your protein, fat, and carbohydrate targets, calorie goals, and give you bigger picture health recommendations for real results. To learn more, click the link or hop over to Instagram and DM me the abbreviation "CMC"!
CONNECT WITH EMILY FIELD RD:
Website
Facebook
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- Visa fler
