Macros Made Easy with Emily Field RD

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Macros for Busy People: How to Hit Your Macros Without Overhauling Your Life

Mon, 06 Apr 2026 05:00:00 -0500

If you’ve ever felt like macro tracking only works when life is calm, organized, and perfectly planned, this episode is going to change the way you approach it.

Because the truth is, learning how to hit your macros isn’t about having more time. It’s about having a system that actually works in real life.

In this episode, we break down what macros made easy actually looks like when you’re busy, overwhelmed, and juggling a full schedule.

In this episode, we discuss:

• Why macros made easy doesn’t mean perfect, and what realistic macro tracking actually looks like in real life

• The protein first strategy and how it simplifies your day so you can finally learn how to hit your macros consistently

• How to use macro-friendly foods to reduce decision fatigue and make meals easier without overthinking everything

• A realistic system for how to hit your macros even when your schedule is unpredictable

• How to make macros made easy fit into your lifestyle so you can stay consistent long term

If you’ve ever felt like you know what to do but can’t seem to follow through, this episode will help you understand why. The issue isn’t that you need more discipline or a better plan. It’s that your current approach likely doesn’t fit your actual life.

When you shift your focus toward simple systems like protein first, leaning on macro-friendly foods, and building consistency instead of chasing perfection, learning how to hit your macros becomes far more realistic.

This is what macros made easy is supposed to feel like. Not rigid, not overwhelming, and not something that only works when everything is perfectly planned, but something you can return to again and again, even on your busiest days.

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The Muscle Loss Conversation No One Is Having About GLP-1s

Mon, 23 Mar 2026 05:00:00 -0500

GLP-1 supplements are rapidly changing the weight loss conversation. Many people are experiencing reduced appetite, quieter food noise, and faster weight loss than they ever thought possible.

But there’s an important conversation happening in the research world that almost no one is talking about publicly: muscle loss.

When people lose weight, they don’t just lose fat. A portion of that weight often comes from lean tissue, which means muscle loss during weight loss can significantly impact metabolism, strength, long-term health, and the ability to maintain results.

In this episode, we unpack what current research is showing about GLP-1 supplements, how rapid weight loss affects body composition, and why lifestyle habits still play a major role in determining the quality of weight loss. While GLP-1 supplements can help reduce appetite and support weight loss, they do not automatically prevent muscle loss during weight loss, which is why training and nutrition strategies matter.

In this episode you’ll hear:

• Why muscle loss during weight loss matters for metabolism, strength, and long-term health

• What GLP-1 supplements actually do in the body and how they influence appetite and calorie intake

• What research is showing about muscle loss during rapid weight loss

• Why strength training for fat loss becomes critical when calorie intake drops

• How protein intake and strength training for fat loss help reduce muscle loss and protect long-term results

Ultimately, the goal isn’t just to become smaller. The goal is to lose mostly fat while preserving muscle, supporting metabolism, and protecting your strength for the long run.

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How to Track Macros Without Obsessing (An Honest Conversation About Macros + Disordered Eating)

Mon, 09 Mar 2026 05:00:00 -0500

If you have ever wondered whether tracking your food could lead to disordered eating, this episode is for you.

Maybe you are macro curious but cautious. Maybe someone has told you that learning how to track macros automatically leads to obsession. Or maybe you have tracked before and noticed yourself panicking when you were a few grams off, treating your macros like a ceiling, or banking calories to feel more disciplined.

In this honest conversation, I break down what disordered eating actually is and how it is different from structured eating. We talk about the difference between awareness and rigidity, and why tracking itself is not the same thing as disordered eating.

You will learn how to approach how to track macros in a way that builds competence instead of control. We cover the red flags that signal when structure is becoming restrictive, including perfectionism, compensating with extra cardio, and patterns like banking calories that quietly turn flexibility into control.

We also unpack the difference between diet culture and flexible dieting. When done correctly, flexible dieting is not about elimination or shrinking at all costs. It is about adequacy, balance, and learning how to fuel your body intelligently. That is a very different conversation than punishment or restriction.

If you have been trying to figure out how to track macros without sliding into old patterns, this episode will help you understand where obsession actually comes from and how to prevent it. Macro tracking can become rigid, but the presence of numbers does not automatically equal disordered eating.

The goal is not to convince you to track.

The goal is to help you choose intentionally and understand your relationship with structure before you begin.

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Macros, Cortisol, Stress & Sleep: Why Food Isn’t the Problem (But It’s Often the Solution)

Mon, 23 Feb 2026 05:00:00 -0500

If you’ve been told cortisol is the problem, this episode will shift how you see your body.

Today, we’re talking about cortisol dysregulation, stress & sleep, and why most women are trying to fix the wrong thing. Cortisol itself is not the problem. It’s a survival hormone. The issue is when your body has to rely on it too heavily for too long.

In this episode, I explain how cortisol dysregulation develops, why it often shows up first in your stress & sleep patterns, and how under-fueling quietly drives the cycle. If you feel wired but tired, struggle with middle-of-the-night waking, feel inflamed or puffy, or can’t seem to recover the way you used to, this conversation will connect the dots.

We’ll talk about:

• Why cortisol isn’t the problem — but chronic compensation is

• How everyday stress impacts stress & sleep more than you realize

• The role under-eating plays in cortisol dysregulation

• Why food is often the solution, not the stressor

• How balanced macros can support stress & sleep without adding more pressure

Most women think they need to lower cortisol. But lowering cortisol isn’t the solution. Supporting your body consistently is the solution. When food intake is adequate and balanced, cortisol dysregulation often improves, stress & sleep stabilize, and the body no longer needs to stay on high alert.

If you’ve been treating cortisol as the problem, this episode will help you see why nourishment may actually be the solution.

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Why Tracking Macros Is a Practical Tool in a World That Makes Health Hard

Mon, 09 Feb 2026 05:00:00 -0500

If you have ever felt awkward, defensive, or uncomfortable because you are tracking macros or paying attention to how you eat, this episode is for you. I want to talk about why doing something reasonable for your health can feel socially uncomfortable and how to stay grounded when it does.

For many women, tracking macros is not actually the hard part. The hard part is the comments, the jokes, the looks, and the feeling that you need to explain or justify yourself. In a world that makes health hard, choosing intention often means stepping outside the default, and that can create discomfort for other people.

In this episode, I break down why tracking macros can trigger reactions and why those reactions usually have very little to do with you. I explain how macros are not a diet or a moral stance, but a practical tool for navigating an environment built around convenience, distraction, and overconsumption.

We also talk about how to stop explaining macros to everyone around you. I walk you through who actually deserves context and who does not, and how to talk about tracking macros in a calm, confident way without turning meals into debates or draining your energy.

I reframe macros as a skill rather than a ruleset. Similar to budgeting or time management, tracking macros works as a practical tool that provides structure in a noisy environment. When health is hard, having a practical tool reduces guesswork and builds awareness without obsession or rigidity.

You will hear:

• Why tracking macros often feels socially uncomfortable

• How the environment makes health hard by default

• Why macros are a practical tool, not control

• When explaining macros helps and when it does not

• How to stay confident without over-explaining

By the end of this episode, I want you to feel more settled in the truth that you are not doing anything wrong by being intentional. Tracking macros is not about perfection. It is about awareness, adaptability, and using a practical tool to support yourself in a world that makes health hard.

If you want language, perspective, and permission to stop shrinking your choices or explaining macros just to keep other people comfortable, this episode will support you.

RESOURCES MENTIONED IN THIS EPISODE:

Access free and low-cost resources and services from this episode HERE!

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Two Seasons, One Body: What Pregnancy is Teaching Me About Midlife, Menopause, and Body Autonomy

Mon, 26 Jan 2026 05:00:00 -0500

In this episode of Macros Made Easy, I’m sharing something more personal than usual. I’m walking you through what pregnancy is teaching me about midlife, menopause, and body autonomy, and why moving through two seasons in a changing one body has reshaped how I think about food, training, and trust.

At first glance, pregnancy and menopause seem like opposites, but living in both worlds has shown me how similar they actually feel. In two seasons that look very different on paper, the body gets louder, hormones take the lead, and the old rules stop working. When you are living in one body that is changing without asking for permission, trying to maintain a controlling diet only creates more frustration and disconnection.

I talk about how pregnancy has forced me to let go of a controlling diet mindset and lean fully into flexible dieting instead. Eating more without attaching meaning to it. Training for function instead of aesthetics. Resting without guilt. These same shifts are exactly what midlife women need as hormones change and the body stops responding to restriction.

This episode explores why body autonomy matters more than ever during hormonal transitions. True body autonomy is not about forcing your body into submission. It is about learning how to partner with your body during two seasons of change while honoring that you are still living in one body that deserves care, nourishment, and respect.

I also explain why flexible dieting is often the missing piece for women navigating midlife and menopause. A controlling diet increases stress when hormones are already elevated. flexible dieting creates structure without rigidity and support without punishment. When you shift away from a controlling diet and toward flexible dieting, your body can finally exhale.

Throughout the episode, I connect my pregnancy experience to what I see daily in midlife women who feel confused, frustrated, or disconnected from their bodies. When you are moving through two seasons in the same one body, the goal is not control. The goal is trust. That is where body autonomy begins.

In this episode, I cover:

Why pregnancy and menopause feel surprisingly similar inside the body
How a controlling diet backfires during hormonal transitions
Why flexible dieting supports energy, recovery, and resilience
How to rebuild body autonomy when the old rules stop working
What it means to care for one body through two seasons of change

If your body feels unfamiliar lately, this episode is for you. Whether you are navigating perimenopause, menopause, or simply a new season in your health, learning to release a controlling diet, embrace flexible dieting, and rebuild body autonomy is how you move forward with confidence in the same one body, even as you pass through two seasons.

👉 Listen now and learn how to support your body instead of fighting it.

For more guidance, explore the Macros Made Easy course.

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3 Client Stories That Prove You Don’t Need to Diet Harder in Midlife

Mon, 12 Jan 2026 05:00:00 -0500

If you are in midlife and feel like you have to diet hard to see results, this episode is for you. In today’s episode of Macros Made Easy, I share three real client stories that prove you do not need to diet hard to make progress in midlife. These client stories come from women who were already trying, already training, and already putting in effort, yet still felt stuck and frustrated.

In this episode, I walk you through exactly what changed when these women learned how to know maintenance calories instead of guessing or undereating. Understanding how to know maintenance calories helped them stop jumping into another fat loss phase out of fear. When you truly understand how to know maintenance calories, you can support your body instead of constantly trying to diet hard.

We talk about why staying in a constant fat loss phase often backfires in midlife. These client stories show how choosing the right fat loss phase at the right time matters more than pushing harder. I explain how to move into and out of a fat loss phase without spiraling or feeling like you failed if the scale does not move right away.

In this episode, you will learn

• How to know maintenance calories without fear or confusion

• When a fat loss phase makes sense and when it does not

• How to train for strength not size in midlife

• Why client stories reveal patterns that generic plans miss

• Why you do not need to diet hard to see real results

By the end of this episode, you will understand why these client stories prove that midlife progress comes from better strategy, knowing how to know maintenance calories, choosing the right fat loss phase, and learning how to train for strength not size, not from trying to diet hard.

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Wanting Results vs Practicing Change: Why Process Goals Matter More Than Outcome Goals

Mon, 29 Dec 2025 05:00:00 -0500

Most women know exactly what they want when it comes to their health. Lose weight. Feel leaner. Be more consistent. Have more energy.

But after years of coaching, I have learned that wanting results is not the same thing as practicing change. In this episode, I explain why outcome goals often fall apart and why process goals are what actually create progress that lasts.

I walk you through the real difference between outcome goals and process goals and why outcome goals tend to feel motivating at first but rarely survive real life. Outcome goals do not guide you on a random Tuesday when you are tired.

This episode is about shifting your focus away from outcome goals and toward process goals that support your body and your life.

I share practical examples of how to turn vague outcome goals into clear process goals you can actually execute. We talk about how sustainable behaviors like eating regularly, lifting consistently, and using tracking macros strategically create momentum over time. When process goals lead the way, sustainable behaviors stack naturally, and consistency becomes a byproduct instead of a personality trait.

Listen now to learn how to shift from outcome goals to process goals, build sustainable behaviors, and use tracking macros as a supportive tool instead of a source of pressure.

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Your 2026 Self Is Built in 2025 and How You Become Your Best Self Now for A Healthy New Year

Mon, 15 Dec 2025 05:00:00 -0500

If you are closing out the year feeling proud, exhausted, frustrated, or ready for a reset, this episode is for you. I want to help you see your year clearly and use everything you learned to build the strongest version of yourself in 2026. This is your moment to reconnect with daily habits to improve life, shape a truly healthy new year, and begin the work that helps you become your best self.

So many women think they need a perfect plan in January, but the real growth begins right now. This episode will give you the end-of-year motivation you need to keep moving, even if this season feels heavy or inconsistent. You are not starting over. You are starting differently, and you already have more data, more experience, and more self-awareness than you realize.

I share my own reflections from this past year, including the moments I struggled, the seasons of limbo, and how I rebuilt my routines with compassion. These are the same strategies I teach inside Eat to Lean, and they will help you return to the basics with confidence. You will hear how to use daily habits to improve life in small, consistent ways so you can build momentum long before January arrives.

Inside the episode, I walk through what I call the build year. This is the season where your imperfect effort is the entire point. You learn from your patterns. You show up without punishment. You adopt the mindset that helps you become your best self in real life, not in a fantasy version of your schedule. This is how midlife women create a truly healthy new year without relying on willpower alone.

You will learn why your end-of-year motivation does not have to feel perfect to matter. You will learn why skill building, metabolic rebuilding, and mindset rebuilding all count as progress. You will understand why daily habits to improve life carry more impact than any strict plan. And you will hear how to use these habits to become your best self across your routines, your nutrition, and your self-talk.

In this episode, I walk you through:

• Why daily habits to improve life matter more than perfection

• How to create a truly healthy new year without starting from zero

• Why a build year is often the most transformative season

• How to find genuine end-of-year motivation even when you feel drained

• What it looks like to slowly and steadily become your best self

By the end of this episode, you will feel clearer, supported, and grounded in the truth that your future self is built by the choices you make today. And every time you choose awareness over shame or consistency over perfection, you step closer to the woman you are becoming. This is your foundation for a healthy new year and your roadmap for a year of real growth.

👉 Listen in and learn how to use daily habits to improve life so you can become your best self in 2026.

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Teaser: Not Another “Stay on Track” Plan: Here’s Your Holiday Survival Kit

Mon, 01 Dec 2025 05:00:00 -0500

Every year around this time, so many women tell me they want to stay on track, and every year, they feel like the holidays wipe out all the momentum they built in the fall. If that sounds familiar, you are not alone. In this episode, I am walking you through your complete midlife holiday survival kit so you can move through December with more steadiness, more support, and a whole lot more self-compassion.

I talk about why holiday stress management feels harder in midlife and why your old definition of consistency no longer fits your real life. I break down the version of consistency that actually works and how you can stay on track without relying on perfection or willpower. You will hear how a midlife body responds to stress, why the emotional load is so much heavier this time of year, and how a solid holiday routine can help you feel grounded even when everything around you gets louder.

Inside this episode, I share practical tools for holiday stress management, how to create a holiday routine that gives you stability, and how to use flexible nutrition without feeling like you are abandoning your goals. I also walk through how to build an anchor meal, how to create gentle guardrails, and how flexible nutrition helps you stay on track with more ease. You will learn how to use your holiday survival kit to support your mood, your energy, and your body through the busiest time of the year.

One of the pillars I dive into is flexible nutrition because midlife women do not need perfect tracking to stay on track. I show you how to use flexible nutrition to protect your energy, honor your goals, and still enjoy the moments that matter. I also share how to design a holiday routine that keeps you anchored and why the right holiday routine becomes the foundation for effective holiday stress management.

By the end of this episode, you will know exactly how to stay on track using your own midlife holiday survival kit. You will understand how holiday stress management works in real life, how flexible nutrition supports your goals, how a simple holiday routine creates calm, and how to use each pillar to feel confident through the entire season.

This is your permission to stop trying to stay on track through perfection and start learning how to stay on track with strategies that actually work for your midlife body and your real life.

👉 Listen now to learn how to build your holiday survival kit, master holiday stress management, use flexible nutrition, and build a holiday routine that helps you stay on track all season long.

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Should I Log Food Raw or Cooked? (and Other Beginner Macro Questions)

Mon, 24 Nov 2025 05:00:00 -0500

If you have ever wondered whether you should log food raw or cooked, or felt confused about what your macro-counting app is telling you, you are not alone.

In this episode, I am answering the most common questions I hear from women learning macros for beginners and trying to build confidence with beginner macros without overthinking every choice.

I walk you through exactly how I teach clients to log food in a way that feels simple and accurate. You will learn how to use your macro counting app with less stress, how to understand your macro average, and how to make decisions that support your goals even when life gets busy. Whether you are completely new to macros for beginners or tightening up your current routine, these steps will help tracking feel easier.

This episode breaks down raw versus cooked logging, how to track oils and dressings, what matters most for beginner macros, and why your macro average tells a much clearer story than chasing perfect numbers each day. You will also hear how to save time in your macro counting app, how to log food when you eat out, and how to build consistency without turning tracking into an all-consuming task.

In this episode, I cover:

How to log food the right way for macros for beginners
Why beginner macros do not require perfection
How to use your macro counting app without getting stuck in the details
Why your macro average matters more than any single day
Simple systems that make beginner macros feel sustainable

By the end of this episode, you will know how to log food with confidence, how to read your macro average correctly, and how to use your macro counting app in a way that supports your real life. If you want more help with macros for beginners, check out my DIY Macros Guide, my Custom Macro Calculation service, or join Eat to Lean.

RESOURCES MENTIONED IN THIS EPISODE:

Listen to Episode 46 of Macros Made Easy Here

Blog Post: Eating Healthy at Restaurants: Tips for Dining Out

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Access free and low-cost resources and services from this episode HERE!

Why Your Macros Shouldn’t Be Generic: What AI Nutrition Apps and Macro Calculators Miss

Mon, 10 Nov 2025 05:00:00 -0500

Ever feel like those online calculators or AI nutrition apps just do not get it right? You are not alone. In this episode of Macros Made Easy, I explain why your macros should never be one size fits all and what happens when you finally get numbers that fit you.

I dive deep into how macros technology can completely miss the mark for real women. I explain why counting macros for beginners is about understanding your story, not copying someone else’s plan. You will learn exactly how to count macros that reflect your goals, lifestyle, and metabolism so you can stop guessing and start progressing.

When it comes to AI nutrition apps, I show how they often skip the personal details that actually matter, such as hormones, recovery, and stress. While macros technology can give you numbers, it cannot give you context. That is why counting macros for beginners requires guidance and why knowing how to count macros the right way changes everything.

In this episode, you will learn:

Why most AI nutrition apps and calculators get it wrong
The real difference between counting macros for beginners and building a personalized plan
How macros technology can confuse rather than clarify your goals
Simple ways to start learning how to count macros that match your body
What happens when you stop following the AI nutrition app and start following a real strategy

By the end, you will understand why macros technology is a helpful tool but never the full answer. I share practical steps for counting macros for beginners, how to know when it is time for a custom plan, and how to use AI nutrition apps in smarter ways that actually support progress.

👉 Listen now to learn how to count macros in a way that finally works for you. To explore more resources, check out my DIY Macros Guide, Macro Mastery Quiz, or learn about my Custom Macro Calculation.

RESOURCES MENTIONED IN THIS EPISODE:

Free Macros Training

Read the full show notes here

Mastering Macros With AI: Make Macro Tracking Easy with AI Meal Planning and ChatGPT Meal Plan Prompts

Mon, 20 Oct 2025 05:00:00 -0500

If you’ve ever wished macro tracking could be faster, simpler, and way less overwhelming, this episode is for you.

I’m sharing exactly how I use AI meal planning, ChatGPT meal plan prompts, and how I use an AI macro calculator to take the guesswork out of my routine without letting technology take over.

The truth is, weight loss AI tools can be an incredible tool for saving time and reducing decision fatigue. But only if you know how to use it correctly. I’ll walk you through the exact ways to make AI meal planning and ChatGPT meal plan prompts work for your real life, not against it, and how to use an AI macro calculator safely and effectively to support your goals.

Here’s what you’ll learn:

Why AI meal planning saves hours each week and helps you build consistent food routines
How to use ChatGPT meal plan prompts to generate high-protein, quick-prep meals that fit your macros
The smartest ways to use an AI macro calculator for your current goals, whether that’s maintenance, fat loss, or building muscle
How weight loss AI tools can help you plan grocery lists, prep templates, and even travel snacks with ease
The best way to track macros while staying accurate - including how to verify AI results like a coach
Red flags to watch for when using AI meal planning tools so you stay in charge of the process
Why ChatGPT meal plan prompts only work when you provide context, constraints, and real-life details
How to pair the best way to track macros with repeatable habits that last beyond the algorithm

If you’re tired of guessing and ready to make macro tracking feel easier, this is your roadmap.

RESOURCES MENTIONED IN THIS EPISODE:

Access free and low cost resources and services from this episode HERE!

30 ChatGPT Prompts to Make Macro Tracking Easier (and Faster!)

Custom Macros Calculation

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Why Fall is the Perfect Time to Reset Your Habits

Mon, 06 Oct 2025 05:00:00 -0500

Fall isn’t just about pumpkins and cooler weather - it’s the perfect time for a health reset. In this episode, I’ll share why fall beats January for building habits that actually stick and how you can use simple fall health tips to make your routines feel easier and more repeatable.

If you’ve been feeling off track after summer, you’re not alone. I’ll walk you through exactly how to get back on track with weight loss and energy without guilt or extremes. I’ll also show you how to get back on track with diet in a way that’s simple, realistic, and built for midlife.

Here’s what you’ll learn today:

Why a health reset in fall is more effective than waiting until January
Simple fall health tips that actually work in busy midlife schedules
Real strategies for how to get back on track with weight loss before the holidays
The Three Pillars framework: food, training, and recovery for a complete health reset
Step-by-step guidance on how to get back on track with diet in a realistic way

If you’ve been craving a seasonal health reset, these fall health tips are your roadmap.

👉 Ready for more support? Join Macros Made Easy to learn the repeatable system that helps you learn how to get back on track with diet when you’re feeling stuck, and feel confident in your body.

RESOURCES MENTIONED IN THIS EPISODE:

Access free and low cost resources and services from this episode HERE!

CONNECT WITH EMILY FIELD RD:

Access free and low cost resources and services from this episode HERE!

What I Would Tell You If I Was YOUR Younger, Millennial Sister

Mon, 22 Sep 2025 05:00:00 -0500

Think of me as your younger millennial sister - giving you straight talk about nutrition for women over 40, empathy, and simple health tips for women who are navigating perimenopause and menopause.

Here’s the truth: the strategies that worked in your 20s don't cut it for women in their 40’s. And that doesn’t mean you’re broken - it just means your body needs a new approach. In this episode, I’ll share what I’d tell you if we were really sisters about how to handle women’s health after 40 without frustration or confusion.

What you’ll hear in this episode:

(1:45) Why the old “eat less, move more” playbook doesn’t work for women in their 40’s - and what actually does.
(3:15) The top myths about nutrition, exercise, and “broken metabolisms” that hold back women’s health after 40.
(26:30) Sister-approved health tips for women that make workouts, sleep, and stress management feel doable again.
(27:30) How millennials reframed fitness and what that means for smarter nutrition for women over 40 today.
(29:00) Why you’re not failing - and how small shifts can completely transform life for women in their 40’s.

This episode is about unlearning old diet rules, rebuilding strength, and fueling your body so you can feel confident and energized. Whether you’re looking for health tips for women, curious about nutrition for women over 40, or just ready to make peace with women’s health after 40, you’ll find something here that clicks.

Listen now and start making midlife your strongest chapter yet.

RESOURCES MENTIONED IN THIS EPISODE:

CONNECT WITH EMILY FIELD RD:

Access free and low cost resources and services from this episode HERE!

Your Maintenance Calories Are Probably Higher Than You Think

Mon, 25 Aug 2025 05:00:00 -0500

Think your maintenance calories are low? Think again.

If you’ve been stuck in the restrict–overeat–repeat cycle, constantly second-guessing how many calories to maintain weight, and feeling like eating more will sabotage your goals… this episode will turn everything you thought you knew upside down.

I’m diving into the truth about maintenance calories - and why yours are probably hundreds of calories higher than you think. If you’ve ever asked, “what are my maintenance calories?” or endlessly Googled a maintenance calorie calculator, this episode is your permission slip to stop fearing food and start fueling like your body actually needs. You’ll walk away with practical steps for estimating maintenance calories, plus mindset shifts to break free from the lies diet culture sold you.

Here’s what we’re covering:

(2:30) The “eat less, get more” lie: what if the real problem is that you’re under-estimating maintenance calories most of the time?
(5:00) 3 common mistakes that sabotage your fat loss without you knowing.
(5:50) The weekday/weekend pendulum that keeps you stuck: how you can feel disciplined Monday–Friday but still not hit your maintenance calories without realizing it.
(13:25) Signs that your maintenance calories are higher than you think.
(23:30) A simple method to stop asking, “what are my maintenance calories?” and start using real data to find how many calories to maintain weight.

We’ll talk through how estimating maintenance calories based on your lifestyle, tracking honestly, and prioritizing protein can shift everything - from your energy to your metabolism to your results.

RESOURCES MENTIONED IN THIS EPISODE:

DIY Macros Guide

CONNECT WITH EMILY FIELD RD:

The 3 Habits That Lead to Easily Hitting Your Protein Goal Every Day

Mon, 11 Aug 2025 05:00:00 -0500

Struggling to hit your daily protein goal? You're not alone - and it doesn’t have to be so hard.

In this episode, I’m breaking down the real-life, sustainable strategies I teach my clients (and use myself!) to consistently increase protein intake - without eating chicken breast five times a day. If you’ve ever felt frustrated trying to figure out how to increase protein intake, this is your roadmap.

Whether you're brand new to macros or you’ve been tracking for a while but still feel like hitting your protein goal is a daily uphill battle, these habits will change the game. I’m sharing my top 3 proven habits that make it easier to increase protein intake without overthinking it.

And we’re not just talking general tips like “eat more protein.” I’ll show you easy ways to get protein that actually fit into your life - no complicated recipes, expensive supplements, or rigid rules required. You’ll learn how to reach protein goals with less stress and more flexibility, no matter what season of life you’re in.

Here’s what we cover in this episode:

(03:15) The #1 breakfast habit that sets you up for a strong day and makes hitting your protein goal feel effortless
(05:30) The biggest mistake people make when planning meals - and the simple mindset shift that will increase protein intake without tracking everything
(08:45) Snacks that sabotage your protein goal and how to create a go-to list of easy ways to get protein even on your busiest days
(11:00) What you must know about how to reach protein goals on a plant-based diet, especially in midlife
(14:10) A bonus strategy that helps you hit your protein goal even if you’re vegetarian, perimenopausal, or just not a big fan of meat

If you're serious about your goals - whether it's fat loss, body composition, or just feeling better in your body - these habits will help you finally figure out how to increase protein intake consistently.

You’ll walk away with easy ways to get protein, realistic strategies for how to reach protein goals, and the confidence to finally nail your protein goal every single day.

RESOURCES MENTIONED IN THIS EPISODE:

Access free and low cost resources and services from this episode HERE!

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Blog post: How to know you’re ready for a fat loss phase

The Biggest Mistakes I Made in Fat Loss - and What I Do Differently Now

Mon, 28 Jul 2025 05:00:00 -0500

If you’ve ever felt like you're doing “everything right” in a fat loss phase and still not seeing results - you’re not alone. I’ve made some of the same weight loss mistakes myself.

In this episode, I’m sharing the biggest fat loss mistakes I made during my very first intentional cut, and what I’ve learned (both as a registered dietitian and as a real person) about the best way to lose weight sustainably.

You’ll walk away with a better understanding of the fat loss habits that support real results, how to avoid the mental traps of diet culture, and how to know when it’s time to change course - not quit entirely.

This episode will help you get unstuck and build smarter fat loss habits that actually stick.

I’ll walk you through:

• (1:45) The fat loss habits that I did right my first time around - and then exactly where it all started to go wrong

• (3:30) One of the most common weight loss mistakes with the scale - and how I coach clients differently now

• (6:15) How staying in a deficit too long stalled progress - and the truth about the best way to lose weight over time

• (10:00) Why leaning on “diet foods” backfired during my fat loss phase and what satisfying, protein-forward meals look like now

• (13:30) How skipping a reverse diet can undo progress - and the fat loss habits I always build in from the start

• (24:30) 5 core strategies I use with every client to avoid weight loss mistakes and set up for success

If you’ve been spinning your wheels, it might not be about willpower - it could be that you’re stuck in outdated strategies that don’t reflect the best way to lose weight in a sustainable, realistic way.

Hit play to learn what I’d never do again, how I coach fat loss differently now, and what you can change today to feel more confident in your process.

RESOURCES MENTIONED IN THIS EPISODE:

Access free and low cost resources and services from this episode HERE!

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Access free and low cost resources and services from this episode HERE!

Not Everyone Needs a Nutrition Coach: Here's How to Know If You Do

Mon, 14 Jul 2025 05:00:00 -0500

Wondering if working with a nutrition coach is really worth it?

This episode is your no-pressure guide to deciding if nutrition coaching is the right next step - or if you’re better off sticking to the DIY route.

In this episode I’m saying something you don’t usually hear from coaches: not everyone needs a nutrition coach. For real.

I’ll walk you through the most common reasons women say they’re not ready for online nutrition coaching - and we’ll unpack what’s really behind those hesitations. Whether it’s the fear of failure, a past bad experience with an online nutrition coach, or the belief that you “should” be able to do it yourself, I’ll help you see what’s holding you back and whether now’s the time for more support.

And if you’ve ever Googled “what does a nutrition coach do” or wondered if a nutrition coach for weight loss could help you stop spinning your wheels, I made this episode for you.

Here’s what I cover in this episode:

(4:00) - The one mindset shift that turns “imperfect timing” into the perfect time to work with a nutrition coach
(6:25) - Why you don’t need to be perfect at tracking macros - and how an online nutrition coach can help you simplify the process
(8:45) - If you’ve ever quit a program over supplement pressure, this is how my approach to nutrition coaching is different
(11:15) - Why meal plans feel safe - and why learning to build your own meals with an online nutrition coach gives you true freedom
(13:45) - What’s really behind the “I should be able to do it on my own” mindset - and how support can be a growth strategy, not a failure

If you’ve been thinking about hiring a nutrition coach for weight loss but you’re unsure if now is the right time, this episode will give you clarity, perspective, and permission to take the next step - or not.

And if you’re looking for a nutrition coaching program that meets you where you are - without shame, pressure, or perfection - join the waitlist for Eat to Lean. It’s everything you need from an online nutrition coaching experience, built for real life and real results.

RESOURCES MENTIONED IN THIS EPISODE:

Eat to Lean Coaching

Macro Mastery Quiz

Episode 5: The Scale is Not the Only Measure of Success: Understanding and Using Metrics While Tracking Macros

CONNECT WITH EMILY FIELD RD:

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Why You’re Still Stuck Tracking Macros Inconsistently (and How to Fix It)

Mon, 16 Jun 2025 05:00:00 -0500

If tracking macros feels like a rollercoaster - on track one week, totally off the next - you’re not alone.

In this episode, I’m breaking down exactly why that’s happening and how to fix it so you can finally build consistency without needing to be perfect.

Whether you're trying to master how to track macros, or you're just frustrated that tracking macros to lose weight isn't working the way you hoped, this episode will help you shift from frustration to confidence. Whether you're a chronic under-eater, overthinker, or just tired of asking "how to calculate my macros" every other week, you’ll get something valuable here.

Here’s what you’ll learn in this episode:

(0:00) Why “macro annoyed” might be your current stage - and what to do instead to make tracking macros actually stick
(1:50) The 5 root causes of inconsistent tracking - including the sneaky mistake most people don’t realize they’re making when tracking macros to lose weight
(7:23) My favorite mindset and behavior shifts that make tracking macros to lose weight feel easier (and less obsessive)
(8:15) Real client stories that show exactly how small shifts in your strategy (like prioritizing protein) can change everything
(13:45) Why your definition of "consistency" might be sabotaging you - and how to reframe it using patterns, priorities, and frequency

Listen to the full episode now to stop spinning your wheels and start feeling confident with how to track macros in real life!

And if you’re ready for extra guidance on your tracking macros journey, take the free Macro Mastery Quiz (linked in the show notes) or join us in Eat to Lean where I’ll help you answer “how to calculate my macros” once and for all.

Because you deserve to feel strong, fueled, and free - without obsessing over every gram.

RESOURCES MENTIONED IN THIS EPISODE:

Take the Macro Mastery Quiz

Episode 42: Consistency: Why I Hate It and What You Should Focus On Instead

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The Ultimate Beginner’s Guide to Strength Training After 40 with Mark Breedon

Mon, 02 Jun 2025 05:00:00 -0500

Are you ready to start strength training after 40 but not sure how to begin?

In this episode, I chat with Mark Breedon, an online strength coach who specializes in helping women in their 40s, 50s, and beyond build confidence and strength through strength training.

We’re diving into everything you need to know about how to start strength training after 40, from shifting your mindset to the strength training exercises that are best for getting in shape after 40.

Whether you're brand new to the gym or want to level up your workouts, we’ve got you covered for getting in shape after 40! We’re busting myths, sharing real stories of women who started strength training after 40, and giving you practical strength training exercises you can start today to make sure you’re not spinning your wheels.

Because yes, you can build muscle, feel powerful, and improve your health at any age!

We’re talking all about:

(5:00) Why strength training after 40 is essential and how it can transform your health (it’s never too late!)
(6:40) How to start strength training as a total beginner—without feeling intimidated or overwhelmed
(13:00) Balancing life, work, and strength training after 40—how to stay consistent even with a busy schedule
(27:00) Real stories of women who started strength training after 40: hear how it boosted their confidence, mobility, and mindset
(39:00) The biggest mistakes people make with strength training exercises (and what to do instead for real progress!)

Ready to finally feel strong and confident in your body? Hit play on this episode to learn how to make strength training after 40 simple, safe, and effective—no matter your starting point.

Want more guidance to pair with your strength training after 40 journey? Join us in Eat to Lean to get nutrition guidance from me, strength training guidance from Mark, and see the real results you deserve!

RESOURCES MENTIONED IN THIS EPISODE:

Access free and low cost resources and services from this episode HERE!

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Mistakes to Avoid When Eating for Strength and Muscle Growth

Mon, 19 May 2025 05:00:00 -0500

Are you putting in the work at the gym but not seeing the muscle growth you expected?

If you’re lifting, tracking your macros, and still wondering what to eat to gain muscle, this episode is for you.

Today, I’m breaking down three of the most common mistakes I see when people try eating for strength and muscle growth - and these might surprise you. In fact, two of these mistakes are often seen as “good” habits in the health and fitness world, but they can actually hold you back.

I’ll share why these mistakes happen, why they can stall your progress, and—most importantly, what to do instead to build real strength and muscle. Whether you’re just starting your muscle building diet or you’ve been spinning your wheels for a while, this episode will help you find a clear path forward.

In this episode, I’ll cover:

(6:12) Why under-eating can sabotage your muscle growth: Learn why your body needs more than just protein to support muscle growth and recovery when eating for strength training.
(14:45) Why focusing too much on the scale can derail your progress when you’re eating for strength and muscle growth.
(23:22) Why inconsistent or reactive nutrition is holding you back: I’ll show you how to stop “winging it” and start supporting your goals with a muscle building diet.
(32:38) The mindset shift you need for real muscle growth: If you’ve been treating food like a reward or a punishment, it’s time to flip the script. Here’s what you should be eating for strength training.

Hit play to make sure you’re not making these muscle growth mistakes—and learn what to eat to gain muscle and build strength the right way.

RESOURCES MENTIONED IN THIS EPISODE:

Episode 25: What I Mean When I Say You Need to Eat More to Get Lean

Access free and low cost resources and services from this episode HERE!

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Access free and low cost resources and services from this episode HERE!

[Rewind] Macro Tracking Made Easy: 6 Stages to Become a Macro Master

Mon, 05 May 2025 05:00:00 -0500

Ever wondered how to track macros without it taking over your life?

Or maybe you're stuck somewhere between “macro huh?” and “macro master” and not even sure what is macro tracking, really?

I get it—and I’ve been there, too. This rewind episode from 2023 is one of the most popular episodes on the show because it breaks down the 6 stages of macro tracking in a way that feels doable and empowering (not overwhelming).

If you’re diving into counting macros for beginners—or even if you’ve been tracking on and off for a while—this episode will help you pinpoint where you are now and what it takes to level up.

In this episode, I walk you through the 6 distinct stages of macro tracking, from total beginner to confident macro master. Plus, I’ll settle the macros vs calories confusion once and for all—and show you why macros deserve the spotlight when it comes to real, lasting results.

In this episode, you’ll learn:

(1:55) The truth about Stage 1 "Macro Huh?" — If you’re still asking what is macro tracking, this breakdown will help you get clear on what it is—and why it works better than traditional dieting.
(9:30) Stage 2: Macro Curious — You’ve heard of how to track macros, maybe even plugged your food into an app, but haven’t quite committed. Learn the key mindset shift that gets you out of limbo.
(14:50) Stage 3: Macro Annoyed — The most common place to stall when counting macros for beginners. Here’s what to do when your app is full of franken-meals and your motivation is low.
(25:00) Stage 4: Macro Determined — You’re consistent with your tracking but still feel like it takes a lot of effort. I’ll share tips to make things flow more easily so how to track macros becomes second nature.
(36:15) Stage 6: Macro Master — When you’ve nailed flexible eating, can confidently adjust on the fly, and understand the ins and outs of macros vs caloriess—this is the end game.

If you’ve been stuck thinking the only way to make progress is by eating less, this episode will change your approach.

You’ll understand exactly what is macro tracking, how it empowers you, and why counting macros for beginners doesn’t have to be overwhelming.

RESOURCES MENTIONED IN THIS EPISODE:

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Eating Less But Not Losing Weight? Here’s The First Steps to Getting Lean Without Cutting Calories

Mon, 21 Apr 2025 05:00:00 -0500

Feeling stuck with your fat loss goals even though you keep cutting calories?

If you’ve been lowering calories to lose weight, skipping meals, and still not seeing progress, this episode is your wake-up call. I’m diving into what’s really going on when you're eating less but not losing weight—and trust me, it’s not about working harder or restricting more.

If the idea of lowering calories to lose weight has left you exhausted, hungry, or stalled out, this episode will give you a whole new playbook. I’m breaking down the exact steps I use with clients inside my coaching programs to help them get leaner without going to war with their metabolism. You’ll learn why calories and weight loss aren’t as simple as “eat less, move more” and what to do instead to finally see progress that feels good and sustainable.

Here’s what you’ll hear in this episode:

(04:03) The #1 reason most women are stuck: what really happens when you’re eating less but not losing weight (and what to focus on instead)
(08:25) The truth about protein: how to use it strategically to build lean muscle and avoid feeling starved while cutting calories
(15:16) Skipping meals vs. regular meals — which actually works better for calories and weight loss? The answer might surprise you.
(21:32) How small tweaks in food quality can help you get leaner without lowering calories to lose weight
(28:05) The cheat code to fat loss you’re probably overlooking: how movement outside the gym supports results—even if you never start cutting calories
(33:40) Before you start cutting calories again, ask this: are you truly being consistent? Why it matters more than any macro hack

If you’re tired of playing macro Tetris at night, or feeling confused about why you’re eating less but not losing weight—this episode will give you a clear, doable framework for moving forward.

RESOURCES MENTIONED IN THIS EPISODE:

Access free and low cost resources and services from this episode HERE!

CONNECT WITH EMILY FIELD RD:

Access free and low cost resources and services from this episode HERE!

Eating Healthy at Restaurants: Tips for Dining Out Without Derailing Your Goals

Mon, 07 Apr 2025 05:00:00 -0500

Let’s face it: eating healthy at restaurants can feel like an uphill battle—especially when you're trying to stick to your macros, avoid food guilt, and still enjoy yourself.

But good news: you don’t have to choose between a fun night out and staying on track.

In this episode, I’m walking you through practical, judgment-free tips for dining out that actually work in real life. So if you’ve ever felt like eating out on a diet means blowing all your progress or "starting over on Monday"—this episode is here to change that. You’ll learn how to eat healthy at restaurants without obsessing over every bite or carrying around your food scale.

Join me to learn more about:

(00:01) A client story + hacks that prove eating healthy at restaurants doesn't mean missing out
(02:15) How to eat healthy at restaurants: How to estimate portions confidently without a scale or stressing out
(08:30) My favorite tips for dining out smarter—not stricter (yes, you can still enjoy the meal!)
(19:00) Not tracking? Here’s how to eat out healthy using visual cues, portion control, and simple swaps
(20:10) The “menu trick” I recommend to clients who want to stay aligned with their goals before they even sit down when eating out on a diet

If you’ve ever felt stuck trying to figure out how to eat healthy at restaurants while still making progress toward your goals, this episode will give you the confidence (and game plan) to walk into any restaurant and feel in control—without restriction or regret.

And just for fun, I'd love to know: What was your biggest takeaway from today? Was it the ABC meal strategy? Pre-logging? Using AI to help with estimating?

If you're listening on Spotify, you can comment directly on this episode and let me know. Or DM me on Instagram @emilyfieldrd. Tell me the one thing you're going to try next time you go and eat out.

I'd love to hear from you and cheer you on!

RESOURCES MENTIONED IN THIS EPISODE:

Portion Size Guide

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Why You'll Never Hear Me Recommend a Low-Carb Diet for Women Who Want Fat Loss and Muscle Gains

Mon, 24 Mar 2025 05:00:00 -0500

Is a low-carb diet really the best way to achieve fat loss and muscle gain?

For years, we’ve been told that low-carb is the magic bullet for weight loss. But is that really true—especially for active women?

Today, I’m breaking down low-carb diet pros and cons, the low-carb diet side effects that most people don’t talk about, and why I do not recommend a low-carb diet for women who want fat loss and muscle gain.

In this episode, you'll learn:

(01:45) Is a low-carb diet really better for fat loss? Or are you just losing water weight? What the research actually says about low-carb and weight loss.
(6:30) Breaking down the low-carb diet pros and cons—Yes, some people see success, but does that mean low-carb is right for you?
(11:00) Why a low-carb diet for women can be counterproductive—If you’re lifting weights or doing high-intensity workouts, cutting carbs might be sabotaging your results.
(17:00) The most common low-carb diet side effects—How cutting carbs too low can negatively impact your energy, hormones, and ability to build muscle.
(25:45) How to eat for fat loss and muscle gain (without extreme carb-cutting)—The best way to fuel your body and see results without feeling exhausted or deprived.

If you’ve been following a low-carb diet and wondering why you’re still feeling stuck—this episode is your permission slip to stop fighting your body and start fueling it properly.

Want a personalized plan to help you fuel for fat loss and muscle gain without restrictive diets? Sign up for a Custom Macro Calculation to find out exactly where your macro targets should be to get lean and strong.

RESOURCES MENTIONED IN THIS EPISODE:

DIY Macros Guide

Evaluation of diet pattern and weight gain in postmenopausal women

Access free and low cost resources and services from this episode HERE!

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Access free and low cost resources and services from this episode HERE!

How Strength Training Changed the Way I See Fitness, Food and My Body

Mon, 10 Mar 2025 05:00:00 -0500

If you’ve ever felt stuck in a cycle of endless cardio, calorie counting, and chasing weight loss, this episode is your wake-up call to explore strength training.

For years, I believed that fitness meant shrinking—burning calories, eating less, and doing endless cardio to stay “small.” But everything changed when I walked into a CrossFit gym for the first time.

In this episode, I’m telling the story about how strength training completely transformed my mindset, about fitness, food and the way I show up for myself.

We’ll talk about the benefits of strength training, why so many women are afraid to lift, and how strength training for women is the key to unlocking real confidence and progress.

If you’ve ever wondered how to start strength training, or felt intimidated by the weights section of the gym, this one’s for you.

Tune in to hear:

(1:00) Why cardio isn’t the magic bullet for fitness we were all told it was.
(4:00) How I went from cardio queen to CrossFit convert: Walking into a strength training gym was terrifying—but it also changed everything.
(7:00) The unexpected benefits of strength training when it comes to my nutrition – turns out, I was massively under-eating without even realizing it…
(10:30) If you’ve ever worried about getting “bulky” from strength training, we’re going to have a serious chat about the benefits of strength training and what really happens when you start lifting.
(14:00) How strength training can change your entire mindset around fitness, food and fueling your body.

Strength training for beginners doesn’t have to feel overwhelming—you just have to take that first step.

Whether you’re wondering how to start strength training, or just need a new perspective on fitness, food and how you move your body, this episode will help you break free from restrictive mindsets and embrace what your body is truly capable of.

RESOURCES MENTIONED IN THIS EPISODE:

CONNECT WITH EMILY FIELD RD:

Access free and low cost resources and services from this episode HERE!

Building Body Confidence & Food Freedom with Dylan Murphy, RD

Mon, 03 Mar 2025 05:00:00 -0500

Ever feel like you’re stuck between wanting to feel good in your body and not wanting to obsess over food? You’re not alone.

So many women struggle with build body confidence while trying to find food freedom—but what if you didn’t have to choose?

In this episode, I’m chatting with Dylan Murphy, a registered dietitian and founder of FREE Method Nutrition. Dylan helps women find food freedom and take a balanced approach to health.

Today, we’re talking about building body confidence in a way that actually lasts—without obsessing over every bite of food or trying to shrink yourself. If you’ve been wondering how to build body confidence while still prioritizing your health, this episode will give you the mindset shifts and practical strategies you need.

What you’ll learn in this episode:

(5:40) The truth about body neutrality vs. body positivity—and why building body confidence doesn’t have to mean “loving” your body 24/7.
(13:00) Can you track macros and still find food freedom? Yes, but only if you approach it with the right mindset—here’s what you need to know.
(18:00) Are you being too rigid with food? Signs that diet culture might still be sneaking into your mindset (even if you think you’ve embraced food freedom).
(28:25) How to build body confidence during perimenopause & menopause—because your body will change, but that doesn’t mean you have to feel bad about it.
(37:00) Your social media feed could be destroying your body confidence. How to curate a feed that actually helps you find food freedom and feel better in your skin.

You deserve to feel good in your body—without another diet.

Whether you’re deep in diet culture recovery or just want to feel more comfortable in your body, this episode is packed with practical strategies for building body confidence and embracing food freedom for the long haul.

RESOURCES MENTIONED IN THIS EPISODE:

Nuuly

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CONNECT WITH DYLAN MURPHY:

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The FREE Method Podcast

Macro Tracking Made Easy: Let Go of the Small Stuff

Mon, 10 Feb 2025 05:00:00 -0500

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.

RESOURCES MENTIONED IN THIS EPISODE:

CONNECT WITH EMILY FIELD RD:

Access free and low cost resources and services from this episode HERE!

Consistency: Why I Hate It and What You Should Focus On Instead

Mon, 27 Jan 2025 05:00:00 -0500

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!

RESOURCES MENTIONED IN THIS EPISODE:

Episode 41: The 4 Non-Negotiable Habits That Set My Clients Up for Success

CONNECT WITH EMILY FIELD RD:

Access free and low cost resources and services from this episode HERE!

The 4 Non-Negotiable Habits That Set My Clients Up for Success

Mon, 13 Jan 2025 05:00:00 -0500

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!

RESOURCES MENTIONED IN THIS EPISODE:

CONNECT WITH EMILY FIELD RD:

Access free and low cost resources and services from this episode HERE!

Tracking Macros Without Missing the Holiday Magic

Mon, 23 Dec 2024 05:00:00 -0500

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.

RESOURCES MENTIONED IN THIS EPISODE:

Blog post: How to Track Macros Without Using a Food Scale

CONNECT WITH EMILY FIELD RD:

Access free and low cost resources and services from this episode HERE!

Behind the Scenes: How Our Team Dynamic Enhances Your Macro Coaching Experience

Mon, 09 Dec 2024 05:00:00 -0500

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.

RESOURCES MENTIONED IN THIS EPISODE:

CONNECT WITH EMILY FIELD RD:

Access free and low cost resources and services from this episode HERE!

How to Know Your Macros Are Working: Fat Loss Edition

Mon, 25 Nov 2024 05:00:00 -0500

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.

RESOURCES MENTIONED IN THIS EPISODE:

CONNECT WITH EMILY FIELD RD:

Beyond Generic: How a Personalized Macro Calculation Boosted Anneke’s Fat Loss and Performance

Mon, 18 Nov 2024 05:00:00 -0500

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 calculation

Anneke’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.

RESOURCES MENTIONED IN THIS EPISODE:

Access free and low cost resources and services from this episode HERE!

CONNECT WITH EMILY FIELD RD:

Why You Might Rethink Your Generic Macro Calculator

Mon, 04 Nov 2024 05:00:00 -0500

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 goals

Let’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.

RESOURCES MENTIONED IN THIS EPISODE:

Access free and low cost resources and services from this episode HERE!

CONNECT WITH EMILY FIELD RD:

Custom Macro Calculation Service

The Power of Protein: Set Your Protein Targets and Boost Your Intake

Mon, 21 Oct 2024 05:00:00 -0500

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.

RESOURCES MENTIONED IN THIS EPISODE:

FREE DIY Macros Guide

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

CONNECT WITH EMILY FIELD RD:

Access free and low cost resources and services from this episode HERE!

Tools, Tech and Gadgets to Simplify Macro Tracking

Mon, 07 Oct 2024 05:00:00 -0500

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 prep

Ready 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.

RESOURCES MENTIONED IN THIS EPISODE:

Click HERE for all apps and tech mentioned in this episode!

CONNECT WITH EMILY FIELD RD:

Access free and low cost resources and services from this episode HERE!

Pre-Menopause vs. Post-Menopause: Key Health Strategies for Each Stage

Mon, 23 Sep 2024 05:00:00 -0500

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 balance

Menopause 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.

RESOURCES MENTIONED IN THIS EPISODE:

CONNECT WITH EMILY FIELD RD:

Access free and low cost resources and services from this episode HERE!

Redefining Postpartum: Body Image, Self-Acceptance, and Rejecting Bounce-Back Culture

Mon, 09 Sep 2024 05:00:00 -0500

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-being

Just remember, your journey is your own, and it's more than okay to embrace every change along the way.

RESOURCES MENTIONED IN THIS EPISODE:

CONNECT WITH EMILY FIELD RD:

CONNECT WITH OCEAN TRAIL:

Access free and low cost resources and services from this episode HERE!

[Rewind] A Beginner's Guide to Understanding and Tracking Macros

Mon, 26 Aug 2024 05:00:00 -0500

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:

6 Steps to Get Started Tracking Macros

Cronometer

MacrosFirst

CONNECT WITH EMILY FIELD RD:

Access free and low cost resources and services from this episode HERE!

Why Maintenance is Challenging: Key Reasons and Solutions

Mon, 12 Aug 2024 05:00:00 -0500

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.

RESOURCES MENTIONED IN THIS EPISODE:

CONNECT WITH EMILY FIELD RD:

Access free and low cost resources and services from this episode HERE!

Why a Vegan Diet May Harm Women's Hormone Health and Fertility: Insights from a Hormone Expert

Mon, 29 Jul 2024 05:00:00 -0500

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 diet
How these deficiencies impact hormone health and fertility
Practical steps for reintroducing animal products
Real-life success stories of improved hormone health from Jenny's clients

Whether 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.

RESOURCES MENTIONED IN THIS EPISODE:

CONNECT WITH EMILY FIELD RD:

CONNECT WITH JENNY MAHONEY:

Access free and low cost resources and services from this episode HERE!

Tracking Macros on the Go: Navigating Nutrition Goals While Traveling

Mon, 15 Jul 2024 05:00:00 -0500

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.

RESOURCES MENTIONED IN THIS EPISODE:

Full show notes HERE

Chronometer

Macros First

CONNECT WITH EMILY FIELD RD:

Access free and low cost resources and services from this episode HERE!

Balancing Macros and Booze: Tips for Tracking Alcohol

Mon, 01 Jul 2024 05:00:00 -0500

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 consumption

This 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.

RESOURCES MENTIONED IN THIS EPISODE:

Working Against Gravity Alcohol to Macro Calculator

MacrosFirst - macro tracking app

CONNECT WITH EMILY FIELD RD:

Access free and low cost resources and services from this episode HERE!

Exploring the Benefits and Pitfalls of Continuous Glucose Monitors (CGMs) with Hayden James

Mon, 17 Jun 2024 05:00:00 -0500

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 recommendations

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.

RESOURCES MENTIONED IN THIS EPISODE:

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

CONNECT WITH EMILY FIELD RD:

Satiate Nutrition Website

CONNECT WITH HAYDEN JAMES:

Episode 17: Getting Lean: Lessons from 'The Biggest Loser' for Weight Loss Success

What I Mean When I Say You Need to Eat More to Get Lean

Mon, 03 Jun 2024 05:00:00 -0500

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 goals

Remember 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.

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!

Access free and low cost resources and services from this episode HERE!

CONNECT WITH EMILY FIELD RD:

Episode 4: Why Eating More is Better: The Benefits of Eating More Even if You Ultimately Want to Lose

What Should My Goal Be? Understanding Which Phase is Best for You

Mon, 20 May 2024 05:00:00 -0500

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 dieting

Each 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:

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:

Episode 11: Crunching the Numbers: Navigating Macro Calculators and Dietitian Services

Your Guide to Your First Week of Tracking

Mon, 22 Apr 2024 05:00:00 -0500

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 process

Remember, 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.

RESOURCES MENTIONED IN THIS EPISODE:

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!

CONNECT WITH EMILY FIELD RD:

Episode 17: Getting Lean: Lessons from 'The Biggest Loser' for Weight Loss Success

If You've Used Optavia: Here are Your Next Steps from a Registered Dietitian

Mon, 08 Apr 2024 05:00:00 -0500

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 habits

Remember, 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.

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!

CONNECT WITH EMILY FIELD RD:

Audit Your Strength Training with Mark Breedon

Mon, 25 Mar 2024 05:00:00 -0500

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 practice

I 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.

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!

CONNECT WITH EMILY FIELD RD:

CONNECT WITH MARK BREEDON:

Podcast: Badass Lifter Podcast

Tik Tok

Mastering PFC: Your Guide to Balanced Meals and Easy Macro Tracking

Mon, 11 Mar 2024 05:00:00 -0500

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 energy

I 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.

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.

CONNECT WITH EMILY FIELD RD:

Macro Phasing Mastery: A Coach's Journey Through Deficit, Surplus, and Sustainable Changes

Mon, 26 Feb 2024 05:00:00 -0500

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 community

Kristen'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.

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!

CONNECT WITH EMILY FIELD RD:

Empowering Your Perimenopausal Journey: Insights, Challenges, and Success Stories with Tina Haupert

Mon, 12 Feb 2024 05:00:00 -0500

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 perimenopause

Remember, 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.

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!

CONNECT WITH EMILY FIELD RD:

CONNECT WITH TINA HAUPERT:

Blog post: How to Prevent Weight Rebound with Reverse Dieting

Free resources

Getting Lean: Lessons from 'The Biggest Loser' for Weight Loss Success

Mon, 29 Jan 2024 05:00:00 -0500

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 team

Reflecting 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.

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!

Blog post: How to Keep Metabolism High While Losing Weight

CONNECT WITH EMILY FIELD RD:

5 TellTale Signs of a New Diet Addict

Mon, 01 Jan 2024 05:00:00 -0500

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.

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!

CONNECT WITH EMILY FIELD RD:

When You Have Opposing Goals: Why You Can’t Lose Weight, Get Strong, and Train for a Marathon All at the Same Time

Mon, 18 Dec 2023 05:00:00 -0500

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 goals

Remember, 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.

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!

CONNECT WITH EMILY FIELD RD:

From Stressed to Strong: Karen's Client Story

Mon, 11 Dec 2023 05:00:00 -0500

Ever thought about eating more to lose weight? Or considered the signs that you might be undereating?

In this episode, I had the pleasure of speaking with my former client, Karen, who shares her inspiring journey. Karen opens up about increasing her calorie intake, the positive impact on her mood, energy, and body composition, and the challenges she faced along the way. We dive into the importance of open communication in a coach-client relationship, changing our mindset about scale numbers, and the necessity of a reverse phase after a fat loss phase. Throughout our conversation, we emphasize the importance of listening to your body and normalizing hunger as a biological response. Join our conversation to hear more about:

(00:45) Karen's experience of increasing her calorie intake and the positive impact on her mood, energy, and body composition
(04:12) The challenges Karen faced during her journey to a healthier lifestyle
(08:20) The importance of open communication in a coach-client relationship
(12:35) Changing our mindset about scale numbers and focusing on overall health
(16:50) The necessity of a reverse phase after a fat loss phase
(29:43) Normalizing hunger as a biological response and overcoming societal pressure to feel guilty about it

It's incredible to hear Karen's transformation and how she prioritized her health and well-being. This episode serves as a reminder to all of us to listen to our bodies, nourish ourselves properly, and embrace hunger as a natural and necessary response.

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.

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!

CONNECT WITH EMILY FIELD RD:

Confusion to Clarity: Brittany's Client Story

Mon, 20 Nov 2023 05:00:00 -0500

Have you ever wondered if it’s possible to achieve your body composition goals while reducing stress and enjoying your favorite foods?

In this episode, I had the pleasure of talking to my client, Brittany, about her journey to a healthier lifestyle. We talk about how Brittany learned the importance of balancing her macros, how to sustainably decrease her calorie intake, and smart ways to adjust her exercise routine. The results were incredible - Brittany lost 20 pounds and 16 inches, all while reducing her stress levels and building confidence. If you're looking for a sustainable approach to fat loss, and a healthy relationship with food and exercise, this episode is a must-listen. Join us to hear more about:

(1:00) Introduction of Brittany and her struggles with stress, binge eating, and struggle to keep up with her exercise routine

(9:58) The importance of balancing macros and a sustainable calorie intake for you

(16:30) Adjusting Brittany’s exercise routine to support fat loss and overall well-being

(22:00) Brittany's incredible results: 20 pounds and 16 inches lost, increased confidence and reduced stress levels

(23:11) Understanding the importance of finding a sustainable approach to fat loss and avoiding extremes, as well as the fear of gaining weight during the reverse process

In conclusion, achieving your body goals doesn't have to mean sacrificing your favorite foods or feeling deprived. By focusing on a sustainable approach to fat loss, balancing your macros, and nurturing a healthy relationship with food and exercise, you can achieve incredible results just like Brittany. So why wait? Start your own journey to a healthier lifestyle today.

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.

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!

CONNECT WITH EMILY FIELD RD:

Crunching the Numbers: Navigating Macro Calculators and Dietitian Services

Mon, 06 Nov 2023 05:00:00 -0500

If you’ve ever been interested in macros, chances are you’ve played around with a free online macro calculator. Have you ever wondered about the advantages and limitations of free online macro calculators? Well, in this episode, I dive into this topic and share some valuable insights you won’t want to miss.

In a nutshell, free online macro calculators can be a convenient and cost-effective way to determine your macronutrient needs. However, they do have their limitations. These tools often lack personalization and fail to account for individual variations such as metabolic rate, genetics, or medical conditions. Join me for this episode to hear more about:

(2:15) The advantages of free online macro calculators
(7:00) The limitations of free online macro calculators
(17:34) My story of using online macro calculators early in my macro tracking journey
(21:50) The implications of following macros that are not right for you
(25:00) The importance of personalized macro targets for overall health and well-being

In conclusion, while free online macro calculators can be a good starting point, it's crucial to recognize their limitations. For personalized and accurate macro targets, considering factors like health history, workout routine, and food preferences is essential. So, don't forget the importance of transparency and personalization when it comes to macro calculation.

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.

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!

CONNECT WITH EMILY FIELD RD:

Macro Tracking Made Easy: 6 Stages to Become a Macro Master

Mon, 24 Jul 2023 05:00:00 -0500

Did you know there are distinct stages to macro tracking? From not knowing anything about what “macros” even mean or why you should track them, to being able to master counting and finding the flexibility — and freedom — that comes with confident macro tracking.

In this episode of Macros Made Easy, I share the six distinct stages that lead from being "Macro Huh?" to becoming a "Macro Master". Throughout the episode, I offer practical tips and tricks to move from one stage to the next, making macro tracking more manageable, enjoyable and flexible. So join me to find out where you fall in the macro stages including:

(3:05) Stage 1 - Macro Huh?: The initial stage of macro tracking where you literally just heard the word “macro” in the context of nutrition for the first time, and you’re probably not sure what macronutrients are or why you would track them.
(10:40) Stage 2 - Macro Curious: You have a basic understanding of macro tracking, but haven't fully committed to following through on your targets.
(16:00) Stage 3 - Macro Annoyed: AKA, the most common stumbling point in macro tracking, where you track food when convenient, but you often find yourself either exceeding or falling short of your goals, leading to doubts about the worth of your efforts.
(27:50) Stage 4 - Macro Determined: You can consistently eat to your macro targets, although it still demands considerable focus and effort.
(37:25) Stage 5: Macro Hesitant: This stage sounds like, “I got this?”. In other words, you can hit your macro targets when you’re in control of the food, but you might be less confident about situations where you’re away from home.
(38:50) Stage 6 - Macro Master: As a macro master, you’re flexing carbohydrates and fats in order to hit your calorie goals when necessary or more convenient. You’re also feeling comfortable navigating restaurant eats, social events and outings.

So, whether you're just starting or looking to enhance your macro tracking skills, having a sense of self-awareness about where you fall in these six stages of macro tracking helps with visualizing the path forward. I hope this episode helped equip you with the knowledge and motivation to progress confidently on your journey to becoming a Macro Master!

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.

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!

CONNECT WITH EMILY FIELD RD:

Unraveling Misunderstandings: Debunking Myths About Macro Tracking

Mon, 03 Jul 2023 05:00:00 -0500

Chances are, you’ve heard some of the myths surrounding macro tracking… That’s why in this eye-opening episode of Macros Made Easy, I tackle common macro tracking myths to help you understand the truth behind them.

Get ready to discover the power of tracking macros to unlock a world of food freedom, customization, and optimal nutrition. I’ll debunk ideas like “a boring diet is required to see results”, and “hitting your macros every day is necessary for success”. Tune in to learn the truth behind these macro misconceptions and gain a better understanding of how to reach your health goals. Here are some of the myths I debunk:

(1:55) Tracking macros is only for bodybuilders or athletes.
(10:10) You have to eat boring, bland food when tracking macros.
(16:00) Macros are the only thing that matters for weight loss or muscle gain.
(21:30) You have to hit your macros exactly every day for it to be effective.
(28:10) You have to weigh and measure absolutely everything.

I hope busting these myths has piqued your interest and encouraged you to give macro tracking a try. Remember, it's not about restriction or rigid rules, but rather about empowering yourself to make informed choices and nourish your body in a way that supports your health and 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.

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!

CONNECT WITH EMILY FIELD RD:

Eat to Optimize Muscle-Building: Key Strategies and Dietary Tips for Max Results

Mon, 19 Jun 2023 05:00:00 -0500

Ready to take your muscle-building game to the next level? You’re in the right place!

In this episode, I talk all about how to use your nutrition to build lean muscle mass. Tune in to learn how to use your macros to achieve your ideal body composition. I also share the importance of supporting your strength training with enough total calories and protein, and provide actionable tips for meal timing and frequency. Some of the things I cover in this episode are:

(2:10) The 6 major benefits of increasing lean muscle mass.
(7:05) What is the role of nutrition in muscle-building?
(13:40) How many calories are enough to gain lean muscle mass?
(23:40) Is it possible to lose weight and build muscle at the same time?
(26:20) Why protein is the key macro for muscle-building.

If you're tired of all the weight loss centered education out there, this episode is a refreshing change of pace that focuses on the benefits of muscle-building for overall health and athletic 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.

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!

CONNECT WITH EMILY FIELD RD:

Exploring the Effects of Overeating Macros: What Really Happens in Your Body?

Mon, 29 May 2023 05:00:00 -0500

We've all had those moments when we indulge a little bit too much, whether that's a hearty meal, a delicious dessert, or a late-night snack that turns into a feast. But have you ever wondered what happens to your body when you overeat?

In this episode, I dive deep into this topic and provide actionable steps to mitigate the impact of overeating on your body composition or weight management goals. Some of the things I cover in this episode are:

(4:15) What happens in your body when you overeat your macros?
(12:30) How digestion impacts calorie burn, and what that means for your weight management goals.
(16:50) How does the composition of your meals impact fat storage?
(29:50) Why when we eat more, we tend to burn more calories.
(33:45) Does our body absorb all foods in the same way? What exactly is the impact of absorption on calorie intake?

Overeating can have both short-term and long-term effects on our health, but it’s nothing to be afraid of when we understand what’s happening in the body.

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.

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!

CONNECT WITH EMILY FIELD RD:

How to Set Your Macros to Build Muscle

Beyond Fat Loss: The Surprising Benefits of Macro Tracking

Mon, 15 May 2023 05:00:00 -0500

If you don’t have a goal to lose weight, is macro tracking right for you?

In this episode of Macros Made Easy, I share five reasons why you might track macros that have nothing to do with fat loss. Whether you're new to macro tracking or looking for new ways to use this approach, this episode is for you. Tune in to learn more about the surprising benefits of macro tracking, including:

(3:42) Overcoming “portion distortion” and understanding the appropriate portions for your body.
(8:05) Hitting your athletic performance goals.
(14:45) Supporting a healthy metabolism.
(21:40) Ensuring optimal hormonal health.
(29:05) Providing consistent satisfaction and fullness.

By being aware of the different ways that macro tracking can benefit you, you can make more informed decisions about how to use this approach to support your overall health and wellness goals. So whether you're new to macro tracking or a seasoned pro, there are always new ways to use this approach to optimize your 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.

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!

Where Should I Set My Macros

CONNECT WITH EMILY FIELD RD:

How to Set Your Macros to Build Muscle

The Scale is Not the Only Measure of Success: Understanding and Using Metrics While Tracking Macros

Mon, 01 May 2023 05:00:00 -0500

Does just the thought of stepping on the scale lead to anxiety or frustration? If it does, it could be because you've been conditioned to believe that the scale is the ultimate measure of success when it comes to our nutrition and fitness goals.

In this episode, I’m here to tell you that we don’t have to give so much power to the number on the scale! I share why relying solely on the scale can be misleading, and dive into other metrics you can use to track your progress with macro tracking. Some of the things I cover in this episode are:

(2:50) Why weight is the most commonly tracked metric for measuring fitness progress.
(4:10) Reasons why the scale is not always an appropriate measure of progress when you want to become leaner and stronger.
(8:12) Other metrics to track your progress and success - besides just the number on the scale!
(23:55) My top tips for using metrics effectively to reach your goals.
(28:05) How tracking metrics other than weight has worked for me and my clients.

By tracking more than just our weight, we can stop giving the scale so much power over our thoughts and behaviors. Using multiple metrics can help us make more informed decisions about our nutrition, leading to improved overall wellbeing.

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.

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!

Where Should I Set My Macros?

CONNECT WITH EMILY FIELD RD:

How to Know You're Eating Enough Protein

Why Eating More is Better: The Benefits of Eating More Even if You Ultimately Want to Lose

Mon, 24 Apr 2023 05:00:00 -0500

Let me guess… You’ve probably heard that to lose weight, all you need to do is “eat less and move more”. So why does it feel like you’ve been doing exactly that - but nothing’s changing?

In this episode I debunk the common myth that eating less is better for weight loss. I also discuss why eating more in a strategic way might actually help you lose weight more easily and pave the way for long-term success. Some of the things I cover in this episode are:

(2:23) Why eating larger quantities of high volume, fiber-rich foods can increase feelings of fullness and satiety, and examples of those foods.
(6:40) How eating more can lead to a higher metabolism, and my thoughts on “The Biggest Loser”.
(12:20) How getting a nutrient-rich diet can both directly and indirectly impact your ability to lose weight.
(15:52) Why binge eating behavior might occur, and how you can overcome it.
(19:45) The secret sauce to getting a leaner, stronger and more fit body.
(22:45) Actionable steps to take right now if you’ve been eating too little.

I know it can be scary to eat more when you’ve been told that you should always eat less. But what if you tried something different? I hope this episode has gotten you thinking about eating more to see significant change in the way you look, feel and perform!

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.

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!

High Protein Foods List

A Guide for Choosing the Best Protein Powder

Favorite Macro Tracking apps:

Cronometer

MacrosFirst

CONNECT WITH EMILY FIELD RD:

Navigating Macro Tracking as a Beginner: Insider Tips from a Dietitian

Mon, 10 Apr 2023 04:00:00 -0500

Have you ever attempted to track macros, only to give up because the whole process just felt too daunting?

In this episode of Macros Made Easy, I’m tackling the topic of macro tracking as a beginner. I’ll give you actionable steps to make macro tracking easier when you first get started, and share what I wish I would have done when I was a beginner so you don’t struggle with the same challenges I did. Some of the things I cover in this episode are:

(2:48) Tips for visualizing your whole day and planning ahead.
(13:20) How you can log as you go, without being tied to your food scale!
(17:40) Ways to log mixed dishes for more accurate tracking.
(21:30) Strategies and best practices for tracking macros.
(25:45) What I would have done differently when I first started tracking macros.

Diving into the world of macros can feel overwhelming, but it doesn’t have to! I hope the insight shared in this episode helps you get started on the right foot, without the same struggles I faced in the beginning.

Thanks for listening! Join Emily for each episode as she helps you reach your health goals by making macros easy.

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!

CONNECT WITH EMILY FIELD RD:

Unlocking Your Lean and Strong Physique: The Power of Macro Tracking

Mon, 10 Apr 2023 04:00:00 -0500

Do you feel like you’ve tried every diet under the sun to lose weight and build muscle, but nothing seems to be working?

In this episode of Macros Made Easy, I discuss how tracking macros can help you achieve a leaner and stronger physique. I cover the basics of macronutrients, setting macro targets, and the role of macros in getting leaner and stronger.

(3:20) The basics of macronutrients
(7:50) Macro tracking vs. traditional dieting to get leaner and stronger
(9:55) The relationship of hormones and fat loss
(11:30) The #1 thing that gets in the way of being consistent with nutrition habits
(12:30) How macro tracking can support long-term diet maintenance and physical activity
(15:02) Who is a great candidate for losing fat and gaining muscle at the same time?

Whether you are brand new to macros, or just looking to sustainably improve your health and body composition, this episode provides valuable insights and tips to get you started.

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.

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!

CONNECT WITH EMILY FIELD RD:

6 Steps to Get Started Tracking Macros

A Beginner's Guide to Understanding and Tracking Macros

Mon, 10 Apr 2023 04:00:00 -0500

Are you looking for an alternative to dieting that gives you more food freedom and flexibility? Look no further!

In this episode of Macros Made Easy, I’m sharing the importance of tracking macros for improving health and nutrition, and actionable steps you can take right now to get started. Some of the things I cover in this episode are:

(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
(18:00) What is a macro prescription, and how can you get one?
(18:30) Is macro tracking right for you?

If you’re serious about achieving some significant health, body composition or athletic performance goals in the most efficient way possible, tracking macros is the way to do 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.

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!

Cronometer

MacrosFirst

CONNECT WITH EMILY FIELD RD: