Explore every episode of the podcast Macros Made Easy with Emily Field RD
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Is It Harder to Lose Weight After 40? Let's Talk About It | 21 Sep 2026 | 00:47:59 | |
You're eating pretty well. You're working out consistently. Maybe your weight hasn't even changed that much. So why does your body suddenly look and feel so different? If you've wondered is it harder to lose weight after 40, blamed your changing body on a "broken" metabolism, or searched for ways to speed up metabolism after 40, this episode is for you. Because there are real changes happening in midlife. Perimenopause and menopause can affect where you store body fat. Muscle can become easier to lose if you're not actively protecting it. Sleep and recovery can change. Daily activity can quietly decrease. And the strategies you relied on in your 20s and 30s may not work exactly the same way anymore. But that doesn't mean your metabolism suddenly crashed. In this episode, I'm breaking down what's really happening with menopause and weight gain, why fat loss may feel different in your 40s and 50s, and how to combat menopause weight gain without automatically resorting to more restriction and more exercise. You'll learn:
When we talk about menopause and weight gain, there's a lot of room between pretending nothing changes and believing everything is outside your control. Your hormonal environment may be different. Your body may store fat differently. Your recovery capacity may have changed. And yes, those things can help explain is it harder to lose weight after 40 for many women. But different isn't the same as broken. If you're trying to figure out how to combat menopause weight gain, the answer isn't necessarily another restrictive diet, metabolism supplement, or aggressive workout plan. And instead of trying to speed up metabolism after 40, I want you to understand what your body actually needs now. That may look like building and protecting muscle, prioritizing protein, moving more throughout the day, understanding your actual calorie needs, protecting sleep and recovery, and giving a reasonable strategy enough time to work. Because menopause and weight gain may be connected, but menopause doesn't make you powerless over what happens next. So, is it harder to lose weight after 40? The answer is more nuanced than the internet would have you believe. You don't need to speed up metabolism after 40 or punish your body into behaving like it did at 25. You need to understand the body you have now well enough to support it. Listen to the full episode to learn what's actually changing, how to combat menopause weight gain with a smarter approach, and why midlife is a change in context - not a metabolic emergency. RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! Read the full show notes for this episode HERE! Episode 79: Muscle Is Your Retirement Account CONNECT WITH EMILY FIELD RD: | |||
| Muscle Is Your Retirement Account | 07 Sep 2026 | 00:40:42 | |
You probably wouldn't wait until retirement to start saving for retirement. So why wait until you feel weak to start building muscle? In this episode, I'm making the case that muscle deserves to be treated like a retirement account. The strength you build now becomes a physical reserve you can draw from later, helping you stay capable, independent, and confident as you age. If you've ever wondered when do you start losing muscle, the answer may be earlier than you think. Muscle mass can begin gradually declining in our 30s, which is exactly why building muscle after 40 deserves your attention before weakness becomes noticeable in everyday life. We'll look at the research behind female aging body changes and why muscle isn't just about looking toned or changing your body composition. Strength affects your ability to climb stairs, carry luggage, get off the floor, maintain your balance, recover from periods of inactivity, and continue doing the things you love. In this episode, you'll learn:
The benefits of strength training for women aren't limited to what happens inside the gym. The real return on your investment is having a body that can continue carrying the suitcase, climbing the stairs, hiking the trail, getting off the floor, and living independently for as long as possible. And while we can't control every aspect of female aging body changes, we can influence the physical reserve we're building today. So if you're asking when do you start losing muscle, don't let the answer discourage you. Let it remind you that you still have time to make deposits. The research is incredibly encouraging about our ability to gain strength and lean mass later in life. Listen to the full episode to learn more about the benefits of strength training for women and why you shouldn't wait until you feel weak to decide that strength matters. Your future body needs something to draw from. Start making deposits now. RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! Read the full show notes for this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| Body Recomposition for Women Starts with Thinking Differently | 24 Aug 2026 | 00:22:00 | |
If your health decisions are still driven by making yourself smaller, it may be time to rethink the way you approach nutrition, training, and progress. In this episode, I explain why building a strong body starts with changing your identity, not just your workout or meal plan. If your goal is fat loss for women, it's easy to fall into the mindset that eating less, exercising more, and chasing a lower number on the scale is always the answer. But that approach often works against the very body you're trying to build. Instead, we'll explore what it looks like to make decisions from the perspective of someone who's building a strong body through sustainable nutrition, progressive strength training, recovery, and healthy habits for life. This shift doesn't mean giving up on fat loss for women. It means pursuing it in a way that supports muscle, energy, confidence, and long-term health. In this episode, you'll learn:
If you've been frustrated by slow progress, constantly questioning your nutrition, or feeling like you have to choose between getting lean and getting stronger, this episode will help you think differently about body recomposition for women. You'll walk away with a new framework for building a strong body, creating healthy habits for life, and approaching fat loss for women without sacrificing the health and resilience you want for the future. Listen to the full episode to learn how building a strong body starts with the choices you practice every day and how healthy habits for life can transform the way you approach fat loss for women and body recomposition for women. RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! Read the full show notes for this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| The Truth About Macros for Women: Why I’m Changing the Podcast | 10 Aug 2026 | 00:20:15 | |
After stepping away on maternity leave, I came back with a much clearer vision for this podcast and the work I want to do. Yes, macros for women are still an important part of the conversation. They remain one of the best tools for understanding nutrition, building muscle, improving energy, and supporting body composition. But I've realized they're just one piece of something much bigger. This next season of Macros Made Easy is about helping you build a strong, resilient body that supports your life today and for decades to come. We'll still talk about macros for women, but we'll also dive into strength training, metabolism, recovery, habits, mindset, and what really matters when it comes to women and aging. If you're looking for practical health tips for women that fit real life instead of perfect life, you're in the right place. These episodes will be shorter, more focused, and designed to leave you with one actionable idea you can actually use. My goal is to make this one of your favorite health podcasts for women by giving you clear strategies instead of overwhelming information. In this episode, you'll learn:
If you've ever wondered how to make nutrition work in the middle of a busy career, motherhood, travel, stress, or changing seasons of life, this episode is for you. Together, we'll explore how macros for women can build confidence instead of dependence, how to think differently about women and aging, and why the best health tips for women help you become stronger, not just smaller. Listen now to discover why the future of Macros Made Easy is about so much more than tracking numbers, and why this next chapter will continue delivering practical, evidence-based conversations for women who love health podcasts for women that meet them where they are. Ready to listen? Tune into the full episode and join me as we build a stronger, more resilient future together. RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! Read the full show notes for this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| [Rewind] Tracking Macros on the Go: Navigating Nutrition Goals While Traveling | 08 Jun 2026 | 00:35:51 | |
Summer travel season is here, which means road trips, flights, vacations, family visits, and plenty of opportunities for your normal routine to get turned upside down. That's why I'm bringing back this rewind episode all about maintaining your nutrition goals while traveling. If you've ever worried that a vacation, work trip, or long weekend away would completely derail your progress, this episode will help you approach travel with more confidence and flexibility. I'm sharing practical strategies for tracking macros, finding balanced meals on the road, and making choices that support your goals without letting nutrition take over your entire trip. From researching restaurants ahead of time to packing macro friendly travel snacks, you'll learn how a little preparation can make nutrition on the go feel much easier. We also discuss navigating airports, convenience stores, fast food restaurants, and long travel days when your usual routine isn't available. Most importantly, this episode is a reminder that travel doesn't require perfection. With the right mindset and a few simple tools, you can continue tracking macros, enjoy your trip, and stay aligned with your goals while still making room for flexibility and fun. In this episode, I cover:
If this episode was helpful, take a screenshot, share it on Instagram, and tag me @emilyfieldrd so more women can learn how to use a macros approach in a stress-free way. And if you're ready to build confidence with food wherever life takes you, check out Macros Made Easy and learn how to create balanced meals, understand your macros, and make nutrition work in real life. RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! Read the full show notes for this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| [Rewind] Balancing Macros and Booze: Tips for Tracking Alcohol | 25 May 2026 | 00:49:35 | |
Can you drink alcohol and still make progress toward your health and body composition goals? As we head into Memorial Day weekend, where cookouts, lake days, brewery visits, and social drinks are often part of the celebration, I wanted to bring back one of the most practical episodes I’ve ever recorded on alcohol and macros. This rewind episode breaks down how alcohol impacts your metabolism, recovery, fat loss, muscle growth, and overall progress when you’re trying to balance health goals with real life. We’re talking about the reality of alcohol calories, why alcohol functions differently from other macronutrients, and how drinking can influence everything from cravings and recovery to hydration and body composition. Most importantly, this episode is not about guilt or restriction. It’s about awareness, moderation, and learning how to make intentional choices while still maintaining food freedom. If you’ve ever wondered how to approach drinking while pursuing body composition goals, especially during social weekends and summer events, this episode will help you navigate it in a more realistic and informed way. In this episode, I cover:
If this episode was helpful, take a screenshot, share it on Instagram, and tag me @emilyfieldrd so more women can learn how to approach nutrition in a sustainable, stress-free way. And if you’re ready to learn how to build balanced meals, track macros confidently, and support your goals without restriction, check out Macros Made Easy. RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! Read the full show notes for this episode HERE! Working Against Gravity Alcohol to Macro Calculator MacrosFirst - macro tracking app CONNECT WITH EMILY FIELD RD: | |||
| From Guessing to Knowing: How Macros Give You Certainty in a Noisy Nutrition World | 11 May 2026 | 00:36:51 | |
If you’ve ever felt overwhelmed by conflicting nutrition advice, this episode is for you. In today’s conversation, I’m breaking down why so many women feel stuck jumping from one health trend to another - and why the real issue usually isn’t lack of discipline. It’s lack of clarity. I’m sharing how learning a simple nutrition framework can completely change the way you approach food, your health goals, and your confidence around eating. Instead of constantly second-guessing every decision, you’ll learn how macro tracking creates awareness, flexibility, and long-term consistency without relying on restrictive diet rules. We’re also talking about why macros for women are about so much more than weight loss. This approach can support energy, blood sugar stability, muscle building, body composition, and sustainable habits that actually fit real life. If you’ve been trying to eat healthy but still feel confused, exhausted, or frustrated with your results, this episode will help you understand why fueling your body properly matters more than chasing the next nutrition trend. In this episode, I cover:
If this episode helped you rethink the way you approach nutrition, take a screenshot, share it on Instagram, and tag Emily at @emilyfieldrd. And if you’re ready to stop guessing and finally learn how to eat in a way that supports your body long-term, check out the Macros Made Easy course and start building confidence with food today. RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! Read the full show notes for this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| The "Different" Things I Did to Support My Pregnancy | 27 Apr 2026 | 00:55:12 | |
If you’ve ever felt overwhelmed by all the “rules” around pregnancy nutrition, this episode is going to offer a very different perspective. Because the truth is, there isn’t just one right way to approach pregnancy. And the decisions I made around pregnancy nutrition, glucose and pregnancy, and pregnancy body image might not look like what you typically see online. But they were intentional. In this episode, I’m walking you through the “different” things I did to support my pregnancy, and more importantly, why I made those choices. In this episode, we discuss: • How I approached pregnancy nutrition without falling into fear, restriction, or over-control • My perspective on glucose and pregnancy, including how I thought about blood sugar without becoming obsessive • The mindset shifts that supported a healthier pregnancy body image through constant physical change • How the macros made easy approach translated into pregnancy in a way that felt supportive instead of rigid • Why autonomy and intentional decision-making mattered more than blindly following every recommendation If you’ve ever felt like you’re “doing it wrong” or questioning your choices, this episode will help you take a step back and think more critically about what actually matters. Because supporting your body during pregnancy isn’t about perfection. It’s about understanding your body, staying grounded in your decisions, and building an approach to pregnancy nutrition that actually works for you. When you zoom out, conversations around glucose and pregnancy and pregnancy body image often become overly rigid or fear-driven. This episode is meant to bring you back to a more balanced perspective. This is what macros made easy looks like in a completely different season of life. Not perfect. Not rigid. Not all-or-nothing. Just intentional, informed, and supportive. RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! Read the full show notes for this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| The Midlife Metabolism Reframe: It’s Not Broken, It’s Under-Supported | 13 Apr 2026 | 00:46:33 | |
If you’ve ever felt like your body stopped responding the way it used to, this episode is going to shift how you think about midlife metabolism. Because the truth is, your metabolism isn’t broken. It’s under-supported. And once you understand how metabolism adaptation actually works, everything starts to make a lot more sense. In this episode, we break down what’s really happening beneath the surface and what it actually looks like to learn how to fix your metabolism in a way that supports your body long term. In this episode, we discuss: • Why your midlife metabolism feels slower and how metabolism adaptation is a normal physiological response, not a personal failure • What most women get wrong when trying to figure out how to fix your metabolism, especially after years of eating less and doing more • How balancing macros supports your metabolism, energy, and recovery instead of continuing the cycle of under-fueling • The role of metabolism adaptation in stalled progress and why eating less is often the thing keeping you stuck • What it actually looks like to learn how to fix your metabolism by supporting your body instead of pushing it harder If you’ve been stuck in a cycle of doing everything “right” but not seeing results, this episode will help you understand why. The issue isn’t your effort. It’s that your midlife metabolism has adapted to years of under-fueling, and continuing to push harder only reinforces that pattern. When you shift your focus toward balancing macros, supporting recovery, and working with your body instead of against it, you start to create an environment where change can actually happen. This is the reframe most women need. Learning how to fix your metabolism isn’t about restriction or doing more. It’s about understanding metabolism adaptation and giving your body the support it’s been missing. RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! Read the full show notes for this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| Macros for Busy People: How to Hit Your Macros Without Overhauling Your Life | 06 Apr 2026 | 00:47:51 | |
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. RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! Read the full show notes for this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| The Muscle Loss Conversation No One Is Having About GLP-1s | 23 Mar 2026 | 00:40:56 | |
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. RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! Read the full show notes for this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| How to Track Macros Without Obsessing (An Honest Conversation About Macros + Disordered Eating) | 09 Mar 2026 | 00:43:54 | |
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. RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! Read the full show notes for this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| Macros, Cortisol, Stress & Sleep: Why Food Isn’t the Problem (But It’s Often the Solution) | 23 Feb 2026 | 00:49:19 | |
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. RESOURCES MENTIONED IN THIS EPISODE: Access free and low-cost resources and services from this episode HERE! | |||
| Why Tracking Macros Is a Practical Tool in a World That Makes Health Hard | 09 Feb 2026 | 00:31:11 | |
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! Read the full show notes for this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| Two Seasons, One Body: What Pregnancy is Teaching Me About Midlife, Menopause, and Body Autonomy | 26 Jan 2026 | 00:32:23 | |
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:
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. RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! Read the full show notes for this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| 3 Client Stories That Prove You Don’t Need to Diet Harder in Midlife | 12 Jan 2026 | 00:32:26 | |
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. RESOURCES MENTIONED IN THIS EPISODE: Access free and low-cost resources and services from this episode HERE! Read the full show notes for this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| Wanting Results vs Practicing Change: Why Process Goals Matter More Than Outcome Goals | 29 Dec 2025 | 00:34:10 | |
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. RESOURCES MENTIONED IN THIS EPISODE: Access free and low-cost resources and services from this episode HERE! Read the full show notes for this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| Your 2026 Self Is Built in 2025 and How You Become Your Best Self Now for A Healthy New Year | 15 Dec 2025 | 00:39:43 | |
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. RESOURCES MENTIONED IN THIS EPISODE: Access free and low-cost resources and services from this episode HERE! Read the full show notes for this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| Teaser: Not Another “Stay on Track” Plan: Here’s Your Holiday Survival Kit | 01 Dec 2025 | 00:01:57 | |
Sign up for the Private Podcast here! 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. RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! Sign up for the Private Podcast here! CONNECT WITH EMILY FIELD RD: | |||
| Should I Log Food Raw or Cooked? (and Other Beginner Macro Questions) | 24 Nov 2025 | 00:36:44 | |
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:
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: Access free and low-cost resources and services from this episode HERE! Listen to Episode 46 of Macros Made Easy Here Blog Post: Eating Healthy at Restaurants: Tips for Dining Out Read the full show notes for this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| Why Your Macros Shouldn’t Be Generic: What AI Nutrition Apps and Macro Calculators Miss | 10 Nov 2025 | 00:33:19 | |
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:
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: Access free and low-cost resources and services from this episode HERE! | |||
| Mastering Macros With AI: Make Macro Tracking Easy with AI Meal Planning and ChatGPT Meal Plan Prompts | 20 Oct 2025 | 00:31:32 | |
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:
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!) CONNECT WITH EMILY FIELD RD: | |||
| Why Fall is the Perfect Time to Reset Your Habits | 06 Oct 2025 | 00:50:23 | |
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:
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: | |||
| What I Would Tell You If I Was YOUR Younger, Millennial Sister | 22 Sep 2025 | 00:31:49 | |
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:
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: Access free and low cost resources and services from this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| Your Maintenance Calories Are Probably Higher Than You Think | 25 Aug 2025 | 00:36:08 | |
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:
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: Access free and low cost resources and services from this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| The 3 Habits That Lead to Easily Hitting Your Protein Goal Every Day | 11 Aug 2025 | 00:21:51 | |
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:
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! CONNECT WITH EMILY FIELD RD: | |||
| The Biggest Mistakes I Made in Fat Loss - and What I Do Differently Now | 28 Jul 2025 | 00:36:22 | |
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: Blog post: How to know you’re ready for a fat loss phase Access free and low cost resources and services from this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| Not Everyone Needs a Nutrition Coach: Here's How to Know If You Do | 14 Jul 2025 | 00:29:37 | |
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:
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: Access free and low cost resources and services from this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| Why You’re Still Stuck Tracking Macros Inconsistently (and How to Fix It) | 16 Jun 2025 | 00:21:30 | |
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:
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: Access free and low cost resources and services from this episode HERE! Episode 42: Consistency: Why I Hate It and What You Should Focus On Instead CONNECT WITH EMILY FIELD RD: | |||
| The Ultimate Beginner’s Guide to Strength Training After 40 with Mark Breedon | 02 Jun 2025 | 00:55:15 | |
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:
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! CONNECT WITH EMILY FIELD RD: CONNECT WITH MARK BREEDON: | |||
| Mistakes to Avoid When Eating for Strength and Muscle Growth | 19 May 2025 | 00:26:25 | |
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:
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! CONNECT WITH EMILY FIELD RD: | |||
| [Rewind] Macro Tracking Made Easy: 6 Stages to Become a Macro Master | 05 May 2025 | 00:43:44 | |
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:
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: Access free and low cost resources and services from this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| Eating Less But Not Losing Weight? Here’s The First Steps to Getting Lean Without Cutting Calories | 21 Apr 2025 | 00:30:07 | |
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:
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: | |||
| Eating Healthy at Restaurants: Tips for Dining Out Without Derailing Your Goals | 07 Apr 2025 | 00:37:04 | |
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:
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: Access free and low cost resources and services from this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| Why You'll Never Hear Me Recommend a Low-Carb Diet for Women Who Want Fat Loss and Muscle Gains | 24 Mar 2025 | 00:35:20 | |
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:
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: Evaluation of diet pattern and weight gain in postmenopausal women Access free and low cost resources and services from this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| How Strength Training Changed the Way I See Fitness, Food and My Body | 10 Mar 2025 | 00:21:36 | |
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:
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: Access free and low cost resources and services from this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| Building Body Confidence & Food Freedom with Dylan Murphy, RD | 03 Mar 2025 | 00:46:47 | |
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:
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: Access free and low cost resources and services from this episode HERE! CONNECT WITH EMILY FIELD RD: CONNECT WITH DYLAN MURPHY: | |||
| Macro Tracking Made Easy: Let Go of the Small Stuff | 10 Feb 2025 | 00:36:59 | |
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:
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: Access free and low cost resources and services from this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| Consistency: Why I Hate It and What You Should Focus On Instead | 27 Jan 2025 | 00:36:23 | |
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:
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: Access free and low cost resources and services from this episode HERE! Episode 41: The 4 Non-Negotiable Habits That Set My Clients Up for Success CONNECT WITH EMILY FIELD RD: | |||
| The 4 Non-Negotiable Habits That Set My Clients Up for Success | 13 Jan 2025 | 00:34:22 | |
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:
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: Access free and low cost resources and services from this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| Tracking Macros Without Missing the Holiday Magic | 23 Dec 2024 | 00:47:29 | |
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.
Remember, it’s not about being perfect—it’s about doing what feels good for your body and mind. Let’s make this holiday season your healthiest and happiest yet! Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach. If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next! RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! Blog post: How to Track Macros Without Using a Food Scale CONNECT WITH EMILY FIELD RD: | |||
| Behind the Scenes: How Our Team Dynamic Enhances Your Macro Coaching Experience | 09 Dec 2024 | 00:57:41 | |
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:
Working with multiple coaches means you’re never alone in your journey. From helping you overcome food stress to celebrating wins big and small, our team approach ensures no detail is overlooked. Whether you're just starting with macros or ready to refine your strategy, this episode will inspire you to take the next step with confidence. Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach. If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next! RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| How to Know Your Macros Are Working: Fat Loss Edition | 25 Nov 2024 | 00:34:15 | |
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:
Tracking your fat loss progress doesn’t have to feel like a guessing game. By using a variety of metrics and understanding how to interpret them, you’ll not only feel more in control but also stay motivated on your journey. Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach. If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next! RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| Beyond Generic: How a Personalized Macro Calculation Boosted Anneke’s Fat Loss and Performance | 18 Nov 2024 | 00:23:23 | |
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:
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. If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next! RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| Why You Might Rethink Your Generic Macro Calculator | 04 Nov 2024 | 00:25:00 | |
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:
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. If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next! RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| The Power of Protein: Set Your Protein Targets and Boost Your Intake | 21 Oct 2024 | 00:45:48 | |
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:
This episode will shake up the way you think about protein and give you fresh ideas to hit your macros without the boring meals. Trust me, your future self will thank you! Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach. If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next! RESOURCES MENTIONED IN THIS EPISODE: Custom Macro Calculation Service Access free and low cost resources and services from this episode HERE! How to Dial Up the Protein in Your Meals IG post Cook Once Eat All Week by Cassie Joy Garcia CONNECT WITH EMILY FIELD RD: | |||
| Tools, Tech and Gadgets to Simplify Macro Tracking | 07 Oct 2024 | 00:44:52 | |
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:
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. If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next! RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! Click HERE for all apps and tech mentioned in this episode! CONNECT WITH EMILY FIELD RD: | |||
| Pre-Menopause vs. Post-Menopause: Key Health Strategies for Each Stage | 23 Sep 2024 | 00:46:25 | |
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:
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. If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next! RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! CONNECT WITH EMILY FIELD RD: | |||
| Redefining Postpartum: Body Image, Self-Acceptance, and Rejecting Bounce-Back Culture | 09 Sep 2024 | 00:39:15 | |
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:
Just remember, your journey is your own, and it's more than okay to embrace every change along the way. If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram! And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next! RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! CONNECT WITH EMILY FIELD RD: CONNECT WITH OCEAN TRAIL: | |||
| [Rewind] A Beginner's Guide to Understanding and Tracking Macros | 26 Aug 2024 | 00:27:39 | |
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:
One thing I’ve realized since recording this episode over a year ago, is that I should have emphasized more about embracing the learning process and giving yourself permission to be a beginner. Remember, it's okay to make mistakes and learn as you go—this journey is all about progress, not perfection! I hope you find this re-released episode as helpful and inspiring as ever. If you enjoyed it, I’d love to hear from you! Share your takeaways by tagging me on Instagram with a screenshot of the episode. And don’t forget to follow, rate, and review the podcast—your feedback means the world to me and helps shape future episodes! Thanks for tuning in and for being a part of the Macros Made Easy community. Here’s to continuing our journey together towards better health! RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! 6 Steps to Get Started Tracking Macros CONNECT WITH EMILY FIELD RD: | |||