Afleveringen
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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!
RESOURCES MENTIONED IN THIS EPISODE:
Access free and low cost resources and services from this episode HERE!
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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!
RESOURCES MENTIONED IN THIS EPISODE:
Access free and low cost resources and services from this episode HERE!
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Zijn er afleveringen die ontbreken?
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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!
RESOURCES MENTIONED IN THIS EPISODE:
Access free and low cost resources and services from this episode HERE!
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!
RESOURCES MENTIONED IN THIS EPISODE:
Access free and low cost resources and services from this episode HERE!
CONNECT WITH EMILY FIELD RD:
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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!
RESOURCES MENTIONED IN THIS EPISODE:
Access free and low cost resources and services from this episode HERE!
CONNECT WITH EMILY FIELD RD:
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CONNECT WITH JENNY MAHONEY:
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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!
RESOURCES MENTIONED IN THIS EPISODE:
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!
RESOURCES MENTIONED IN THIS EPISODE:
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!
RESOURCES MENTIONED IN THIS EPISODE:
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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Satiate Nutrition Website
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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:
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Have you ever found yourself struggling to string together a couple of days of tracking, or simply starting over a lot once you do get going? You’re definitely not alone.
Getting started with macro tracking is often the hardest part, so today we are taking things back to the basics. In this episode, I've taken the complex topic of getting started tracking macros, and distilled it into an easy-to-understand guide.
I’ll break it all down by walking you through some things you should do before you start your first week, and then what your first week of tracking might look like. I also share some of my top tips for grocery shopping to help you maintain a macro-balanced diet. Plus, I talk about the tools of the trade – tracking apps and food scales – and how they can enhance the accuracy of your macro tracking efforts. If you’re ready to gain some traction on your macro tracking journey, tune in to hear about:
(1:48) Steps to help you prepare for your first week of tracking(7:00) Walking you through the process and common stumbling blocks of your first week of tracking macros(13:00) What to do when meals are out of your control(17:45) Tips on grocery shopping with macros in mind(22:50) The importance of embracing macro tracking as a learning processRemember, macro tracking isn't just about hitting your numbers perfectly; it's about understanding your body's needs and fueling it correctly. So, grab your food scale, download your favorite tracking app, and let's get started on this journey to a balanced diet and a healthier 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!
RESOURCES MENTIONED IN THIS EPISODE:
Episode 11: Crunching the Numbers: Navigating Macro Calculators and Dietitian Services
Episode 20: Mastering PFC: Your Guide to Balanced Meals and Easy Macro Tracking
App: Cronometer
App: Macros First
App: My Fitness Pal
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...
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Have you ever wondered if quick-fix diets are too good to be true?
In this episode, I'm diving deep into the Optavia diet. This structured weight loss program promises rapid results, but at what cost? I'll be dissecting the meal replacements that are central to the diet, the potential health risks of its low-calorie plans, and the psychological toll of extreme dieting. Join me as I discuss:
(1:15) The structure and promises of the Optavia diet (11:30) Optavia pros and cons(19:25) Health risks associated with low-calorie diets(23:00) Psychological effects of extreme dieting(27:10) Why individuals are drawn to extreme diets like Optavia(31:00) Why participants of Optavia tend to gain weight rapidly after ending the diet(35:26) Actionable steps for those looking to transition to sustainable eating habitsRemember, your health journey should be about making lifelong changes that keep you strong and vibrant, not just about the number 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!
RESOURCES MENTIONED IN THIS EPISODE:
Episode 17: Getting Lean: Lessons from 'The Biggest Loser' for Weight Loss Success
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:
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Have you ever wondered how strength training can transform more than just your body?
In this episode, I had the pleasure of sitting down with Mark Breeden, an Online Personal Trainer who believes in building his clients’ confidence both in and out of the gym through strength training.
Together, Mark and I explored the evolution of fitness goals from purely aesthetic to strength-centered. We discussed how focusing on strength can not only improve physical health but also boost confidence. Mark shared his expertise on the critical role of progressive overload and the necessity for tailored strength programs. Above all, we concurred that strength training should be a sustainable and enjoyable part of life. Tune into our conversation to hear more about:
(2:34) The mindset shift from aesthetics only to focusing on strength and confidence with fitness goals (9:26) Identifying the hallmarks of effective strength training programming(14:50) Benefits of strength-focused training for overall health and confidence (26:42) Red flags to watch out for when choosing a trainer or program(45:27) Advice for making strength training a sustainable and enjoyable practiceI hope our conversation inspires you to embrace strength training as a powerful tool to enhance not just your physical strength, but your confidence and quality of life as well. Remember, it's not just about lifting weights; it's about lifting yourself up to new heights.
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!
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:
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CONNECT WITH
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If you’re new to macro tracking, or even if you’re a seasoned expert, knowing what foods provide carbs, fats and protein is a game changer when it comes to tracking macros.
In this episode, I share how to identify foods based on their dominant macronutrient and why balancing all three macros matters for your health. I'll dive into why each macronutrient is crucial for controlling blood sugar, boosting energy levels, and revving up your metabolism. I'll also give you some of my top tips for tracking macros, selecting nutrient-dense foods, and creating meals that will keep you feeling your best. Join me as we simplify the world of macros and take a step towards achieving your health and performance goals.
In this episode, I cover:
(2:30) Explaining the significance of balanced macro meals for blood sugar control, energy regulation, and metabolism.(8:53) Providing guidance on identifying foods that are sources of proteins, fats, and carbohydrates.(17:15) Sharing convenient foods to help meet your macro targets when you’re short on time. (24:40) Rapid-fire description of ten mixed macro meals using common ingredients you probably already have on hand - highlighting the balance of protein, fat, and carbohydrates in each meal.(30:47) Strategies for balancing your meals to maintain optimal health and energyI hope this episode leaves you feeling empowered to take control of your nutrition and make macro tracking a breeze. Remember, a little knowledge goes a long way in your journey to better health and peak performance.
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! This includes the Venn-diagram mentioned in this episode.
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
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Have you ever wondered how to navigate through different phases of nutrition to reach your body composition and fitness goals?
Today we are talking all about macro phasing, which is this idea that you might want to move through certain phases for certain goals. Because if you’ve ever been in a calorie deficit or surplus before, you know that you certainly can’t live there forever…
In this episode, I had the pleasure of chatting with the inspiring Kristen Vondenstein, a certified nutrition coach who is passionate about empowering mothers to reclaim a resilient and energized mind, body, and life.
During our chat, Kristen opened up about her personal journey with macro phasing, taking us through the ups and downs of her nutrition and training during deficit, maintenance, and surplus phases. We also dove into the mental hurdles that come with shifting body image and societal pressures, particularly after childbirth.
If you’ve been curious about how to approach different phases in your journey to your ideal body composition and fitness goals, join us to hear more about:
(2:30) Kristen's experiences with macro phasing and how it impacted her fitness journey (7:51)The different phases of macro phasing: deficit, maintenance, and surplus(23:52) Methods for tracking progress beyond the scale (00:32:29) Overcoming mental challenges related to body image and societal expectations (37:15) The importance of self-belief and finding a supportive communityKristen's story is a testament to the power of listening to your body, the transformative effects of nutrition and the importance of focusing on one goal at a time.
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:
Happy Scale App
Paragon Training Methods
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...
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If you’re currently navigating perimenopause, you know that it can sometimes feel like a maze with no exit…
In this episode, I'm joined by Tina Haupert, a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner, as we dive deep into the world of perimenopause.
Together, we unravel the maze of physical and hormonal changes that come with this phase of life. We chat about the pitfalls of skipping meals, the stress mismanagement that so many of us fall into, and why strength training and balanced nutrition are vital during this stage. Tina also opens up about her journey, giving us a real-life perspective on adapting to these changes.
If you’re a woman who is in or nearing the perimenopause stage, you won’t want to miss out on our conversation where we dive into:
(02:34) The physical and hormonal changes during perimenopause (15:47) Common mistakes women make during perimenopause like meal skipping and poor stress management (25:30) Why strength training and balanced nutrition is especially vital in this stage. (37:15) Insights into hormone replacement therapy and the wellness industry (45:02) Tina's personal experiences with perimenopauseRemember, perimenopause is a journey that's as unique as you are. Let's embrace this period of change with knowledge, support, and a holistic approach to our health and well-being.
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!
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
Instagram
CONNECT WITH TINA HAUPERT:
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Ever wondered about the long-term impact of extreme weight loss TV shows like ‘The Biggest Loser’?
As a dietitian and viewer of the show, I fully understand the allure of ‘The Biggest Loser’. Yes, it is inspiring to watch the contestants' transformations, but rapid weight changes can lead to serious health risks. Plus, the emphasis on quick physical transformations often overshadows the psychological challenges that come with such drastic lifestyle shifts. In fact, the show really shaped how I decided I wanted to practice, which was with kindness and empathy rather than shame and fear.
In this episode, I'm diving deep into ‘The Biggest Loser’ from the unique perspectives of both a die-hard fan and a registered dietitian. I'll be unpacking the show's intense format, the jaw-dropping weight loss of the contestants, and the concerning lack of sustainable aftercare that follows their journey. Join me to hear about:
(2:15) The format of the show and its impact on contestants (08:00) Extreme weight loss and its potential health consequences (17:15) The critical need for sustainable aftercare post-show (28:30) The importance of strength training and psychological support in weight loss (34:30) What I would do differently as a member of ‘The Biggest Loser’ care teamReflecting on ‘The Biggest Loser’, it's clear there's no one-size-fits-all solution to health. My hope is that this episode helps to shift the focus from dramatic weight loss to embracing individual journeys toward well-being. Each person's path is unique, and recognizing this helps us foster resilience and lasting success.
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!
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"!
Blog post: How to Prevent Weight Rebound with Reverse Dieting
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Have you ever wondered how tweaking your diet could help combat low energy, build muscle, and balance your hormones?
In today's episode, we're diving into the top challenges I often see my clients struggle with when it comes to their health and nutrition. We'll chat about energy slumps, the "why am I not building muscle?" mystery, hormone ups and downs, and the ever-relatable struggle with staying consistent.
Also, because no one likes to hear about a problem with no solution, I’ll share actionable steps you can take to combat these common concerns.
Here are the four top challenges I tackle in this episode:
(3:00) Low energy or my energy slumps in the afternoon(10:30) Lacking muscle mass, despite working out regularly(16:00) Hormones are impacting your progress(23:00) Lack of consistency following your nutrition and workout planIf any of these very common problems resonate with you, you won’t want to miss this episode. Remember, your journey to health is personal, and by understanding the “why” behind the challenges you’re facing, you can make significant strides towards your wellness goals.
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:
Blog post: high achiever vs impossibly high standards
Blog post: how to spend your active time when you want to get lean and strong
DIY Macros Guide - Follow this free guide to set your own macros so you can start eating to your needs ASAP!
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"!
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.
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.
CONNECT WITH EMILY FIELD RD:
Website
Facebook
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Are you jumping from diet to diet, always on the hunt for that perfect plan that will finally help you achieve your health goals? If this sounds like you, chances are you might be a “new diet addict”.
In this episode, I uncover the hidden costs of this constant diet switching—not just to your waistline but to your overall health and happiness. I'll guide you through understanding the impact this habit has on every aspect of your wellbeing. We'll also discuss how to recognize these patterns and the actionable steps you can take to focus on what really works: a sustainable, macro-focused approach to nutrition. Join me to discover the 5 telltale signs that you, my friend are a “new diet addict”, including:
(4:10) Constantly switching diets: Trying numerous diets in a short period, without giving any one method enough time to see results or understand its long-term effects.(8:20) Quick to believe: Being easily swayed by testimonials, celebrity endorsements, or stories without evaluating the scientific basis or potential risks.(14:30) Overlooking health risks: Ignoring potential health risks or side effects of rapidly switching diets.(22:30) External validation: Seeking validation from others about your dietary choices, often wanting to be seen as someone who is "in the know" or ahead of the curve when it comes to health trends.(25:40) Temporary commitment: Starting each new diet with enthusiasm, but the commitment often fades quickly. (34:00) The alternative to diet switching - what real progress looks like when following a sustainable nutrition plan.Remember, it's not about having a new plan every other week; it's about finding what works for you and sticking to it. Let's prioritize our wellbeing together, embracing the slow progress and the little victories along the way.
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!
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...
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Ever tried to gain muscle, lose weight, and train for a marathon at the same time? Spoiler alert: It's tricky!
In this episode, I dive into the topic of competing goals. I use the example of Carrie, who wants to lose weight, get stronger, and train for a marathon. I explain that trying to achieve all these goals simultaneously can actually have negative impacts on our bodies and overall well-being. Instead, I share how to prioritize your goals and tackle them one at a time. Join me to learn more about:
(3:30) The dilemma of trying to accomplish multiple health, body composition, and athletic performance goals simultaneously(4:45) Why eating in a calorie deficit is not the best choice for someone who wants to gain muscle(10:30) How eating in a calorie deficit may actually hinder your endurance training(17:00) Steps to align your actions with your most important goals(24:45) Actions you can take right now if you have competing goalsRemember, it's crucial to listen to your body's signals and make sustainable changes. By aligning your goals and taking a strategic approach, you can achieve long-term success in your health and fitness journey. So, let's prioritize, set realistic goals, and make sustainable changes together!
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!
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
Instagram
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