Real Food. Real Energy. Real Life.

National Quitters Day (Quitter’s Day) hits in mid-January, right when a lot of New Year’s resolutions start to wobble. If you keep starting strong, slipping, then telling yourself “I’ll start again Monday,” this episode shows you how to reset without throwing the whole month away.   It’s the middle of January and that “ugh… I can already feel myself slipping” feeling is real. This is the week when a lot of people quietly drop their New Year’s goals, so if your routines are wobbling, you’re not alone. In this episode, I’m breaking down why mid-January is the drop-off point, why relying on fresh-start energy doesn’t work in real life, and what to do instead, especially if you’re a midlife mom trying to figure out food while your body is changing and everything feels harder than it used to. You’ll also hear the Groundhog Day truth: if you don’t change the plan, you’ll be repeating the same January story again next year, still second guessing, still exhausted, still starting over. What you’ll learn What National Quitters Day is and why it lands so hard in mid-January Why winging it (random workouts + random eating plans) keeps you stuck Why eating well feels exhausting when every meal becomes a decision from scratch How to reset fast without waiting for Monday How to build simple “defaults” and backup options so one chaotic week doesn’t turn into three weeks off Episode chapters / timestamps 00:54 - Mid-January: “I can already feel myself slipping”01:06 - National Quitters Day + why this timeline is common03:26 - The shift: we’re not waiting for Monday05:46 - Why doing this alone (and winging it) keeps repeating the cycle08:11 - Groundhog Day: “how many more Januaries?”10:34 - The real drain: it’s not just food, it’s thinking about food13:29 - What “this feels easier now” looks like in a normal week15:54 - The unsexy win: repeatable breakfasts/lunches + backup plans18:18 - Real Food Made Easy: The Collective (how it works)20:38 - Doors open March 3 + waitlist perks23:01 — Closing: do 2026 differently   Mentioned in this episode Episode 12: How to Stay Consistent When Motivation Failshttps://www.intentionalwellnesscoaching.com/podcasts/real-food-real-energy-real-life/episodes/2148991721    Join the waitlist: Real Food Made Easy: The Collective If you’re tired of Googling, second guessing, and starting over—this is the monthly support system built for midlife moms who want food to feel simpler and more doable. Doors open March 3. The waitlist gets first access, founding member pricing locked in, and the ability to vote on upcoming topics. Join the waitlist here:https://www.intentionalwellnesscoaching.com/waitlistthecollective    Quick Q&A What is National Quitters Day (Quitter’s Day)?It’s the second Friday in January, when many people drop their New Year’s resolutions. Why do I lose momentum in mid-January?Because January 1 energy crashes into real life, school schedules, work, exhaustion...so the plan has to be built for normal weeks, not perfect ones. How do I reset without starting over again?Stop treating a messy week like the end. Reset with a simple next step and build backup options so you can keep going even when life gets chaotic. Why does eating “healthy” feel so exhausting?Because it’s not only making food, it’s the constant thinking, label confusion, and making every meal a brand-new decision.         National Quitters Day, Quitter’s Day, New Year’s resolutions, motivation in January, how to stay consistent, stop starting over, start again Monday, midlife moms, perimenopause nutrition, decision fatigue, meal planning for busy moms, energy crash, Real Food Made Easy, Real Food Made Easy The Collective  

If you keep thinking, “I know I need to take better care of myself… but I don’t have time… and everything contradicts everything,” you’re not alone. In this episode, I strip it all down to one word: choice. Because when you’re a midlife mom, the problem usually isn’t a lack of information. It’s decision fatigue. It’s being last on your own list. We’ll talk about: The “last slice of pizza” moment that explains why you keep waiting for what’s left Three tiny ways to start choosing yourself today, without blowing up your routine The food shift that helped me realize I was doing 67g of added sugar before 10am How to make food feel simple again with real basics, not another complicated plan The legacy your kids learn from what you do, not what you say Question for you: What’s one choice you’re making today? If you want help making this simple and sustainable, this is exactly what we do inside Real Food Made Easy: The Collective. Want a quick and easy place to start? Grab Healthy Swaps Made Easy.   

Tired of perimenopause weight gain, brain fog, and exhaustion,  and wondering what will actually work in 2026? In this episode, I’m breaking down 5 realistic perimenopause health trends for 2026 that help women over 40 manage symptoms, balance hormones, and feel like themselves again (without extreme dieting or hour‑long workouts).   If you’re a busy mom in perimenopause, these 2026 health trends will help you: Stop gaining weight even when you’re “eating healthy” Reduce energy crashes and brain fog Support your hormones with simple, realistic habits   Links to What I've Talked About In This Episode: Workouts I Do Everyday: https://www.fasterwaycoach.com/workout-free?aid=nikkicheak Lumen: - https://www.lumen.me/shop?fid=13350&discount=lumenbff&utm_source=influencer&utm_medium=influencer Just Ingredients: https://just.crrnt.app/eMVY7aAg  *Some of these are affiliate links which mean I earn a small commission at no cost to you.     Timestamps: 00:00 Why 2026 is a turning point for perimenopause 00:42 Trend #1 – From dieting to metabolic health 02:15 Trend #2 – Protein & muscle as your “hormone helpers” 04:05 Trend #3 – Smarter use of health tech for women 40+ 06:32 Trend #4 – Lab markers that finally matter for midlife women 08:45 Trend #5 – The truth about ultra‑processed foods in perimenopause 11:30 How to start with ONE tiny action this week I’m Nikki, a certified nutrition & health coach and mom of three tween/teen boys. I help women in perimenopause and women over 40 use real food and simple habits to feel like themselves again – with better energy, fewer cravings, and more stable moods (without extreme dieting or perfection). If you’re ready to feel more like yourself again in perimenopause, you’re in the right place. 

  If you’re a woman in perimenopause struggling with healthy eating despite doing everything “right,” this episode will change everything. I’m exposing the food industry lies that keep perimenopause women tired, confused, and spending money on products that don’t work. Discover the real reasons why clean eating feels impossible during perimenopause, why “healthy” processed foods are sabotaging your energy, and how the wellness industry specifically targets women in midlife. This isn’t about willpower or hormones - it’s about a system designed to profit from your struggle. What you’ll learn:• The 3 biggest lies about perimenopause nutrition• How “clean” eating can still leave you exhausted• Why the food industry targets perimenopause women• How to spot fake health foods in 30 seconds• The truth about what’s really causing your symptoms If you’re ready to stop being the food industry’s cash cow and finally understand what’s happening to your body during perimenopause, this episode is for you. Free Plan: 5 Days to Finally Know What to Eat in Perimenopause

Overwhelmed by dinner chaos? Learn how to simplify real food, eat for energy, and feel confident in your choices.    If you've ever feel like dinner is the hardest part of your day,  even though it shouldn’t be? You’ve been juggling carpool, work deadlines, and everyone else’s needs, and then dinner shows up like a pop quiz you didn’t prepare for. In this episode of Real Food. Real Energy. Real Life., Nikki shares why dinner overwhelm isn’t really about food,  it’s about decision fatigue, hormones, and midlife chaos,  and how to make real food feel easier and more sustainable again. If you’re ready to simplify healthy eating, reduce stress around meals, and finally feel confident in your food choices, this one’s for you.   What You’ll Learn Learn why decision overload, not lack of willpower, is the real reason dinner feels so draining. Discover how to simplify healthy eating for midlife moms without tracking or overhauling your life. Understand how midlife hormones and energy dips impact your food choices (and what to do instead). Find out how to build a few real-life, repeatable dinners that fuel your energy and confidence. Finally see how to create sustainable routines that make real food made easy a way of life, not a plan. f you’re tired of staring at the fridge at 6 PM wondering what to make, you’re not alone. Most midlife moms are running on fumes, trying to fuel their families and themselves with zero energy left. This episode will help you reconnect with the truth that food isn’t the enemy or the test. When you simplify your choices, your meals become less about perfection and more about peace, energy, and confidence,  exactly what your hormones, body, and sanity need right now. Ready to take the guesswork out of food and finally feel confident in what’s on your plate?Join the 5 Days to Confident Food Choices Challenge - where Nikki will help you simplify real food, rebuild energy, and stop overthinking every meal. And when you’re ready to go deeper, get the ongoing support you need inside Real Food Made Easy: The Collective - the monthly membership that helps midlife moms stay consistent, connected, and confident long after the challenge ends.  

Perimenopause is hard enough without adding in mistakes that make you feel even more tired, inflamed, and stuck. In this episode, I’m pulling back the curtain on the 5 biggest wellness mistakes I made during my perimenopause journey, so you can skip the frustration and finally feel more like yourself again. From wasting money on supplements that didn’t help, to ignoring my mental load, to thinking I could fix everything with a total life overhaul… these are the traps that so many women in midlife fall into. If you’ve been feeling drained, foggy, or frustrated that nothing seems to work the way it used to, this episode will help you see what’s really going on, and give you simple first steps you can try right away. You’ll Learn: The biggest mistake women make with supplements in perimenopause Why overhauling everything at once leaves you more exhausted The surprising truth about food labels and what’s really in your pantry How your invisible mental load keeps sabotaging your health Why “learning more” isn’t the same as feeling better — and what to do instead   🔍 This Episode Is For You If You’ve Been Searching… “Why do I feel so tired in perimenopause?” “Nothing is working — what am I missing?” “Best supplements for women over 40” “Why do I keep starting and stopping diets?” “Perimenopause weight gain and fatigue” “Why do I feel inflamed all the time?” “Simple perimenopause tips that actually work”   🧪 Resource Mentioned: Function Health One of the biggest shifts in my wellness journey was realizing that supplements aren’t the engine, they’re just the seatbelt. What actually moves the needle is data. That’s why I love Function Health,  it’s a membership that gives you access to over 100 advanced lab markers with clear clinician summaries. You get a full picture of what’s happening inside your body, from hormones and thyroid to inflammation and nutrient deficiencies, without having to beg your doctor for labs or guess what’s missing. Instead of chasing the next powder or pill, Function Health helped me see exactly where the gaps were, so I could make smarter choices that actually fit my body. Learn More Here   🎁 Want a Simple First Step?Grab The Protein Reset 14 Day Protein Game Plan— your free guide to fueling better in perimenopause without overhauls or guesswork. → Grab it here

August was peak life-whirlwind, so I hit pause on the show to realign my midlife fat loss habits with reality. In this honest update, I share why the break helped, how I’m approaching perimenopause weight loss without extremes, and what’s coming next. We cover: How a simple pause can accelerate progress in perimenopause Daily anchors that worked: tracking macros (clarity > perfection), walking, strength training (including a weighted vest), and simple perimenopause nutrition upgrades Pantry and routine swaps that support a hormone balance diet: Just Ingredients protein/electrolytes, MudWtr as an afternoon swap Why “same actions = same results,” and how to pick a plan that fits women’s nutrition needs in your 40s What’s next: daily YouTube videos (fat loss tips for women 40+) and the Midlife Fat Loss Kickstart starting September 22 If you’re eating for perimenopause, curious about macros for women over 40, or want to start optimizing hormones through nutrition in perimenopause (without all-or-nothing rules), this episode gives you doable steps and mindset shifts. 🔗 Join the Midlife Fat Loss Kickstart priority list : https://www.intentionalwellnesscoaching.com/prioritykickstart 🔗 Subscribe to my YouTube channel for daily midlife fat loss tips: https://www.youtube.com/@Nikkicheakwellness 🔗 Shop my sanity-savers: Just Ingredients :  (code: intentionalwellness)  MudWtr (code: intentionalwellness) Weighted Vest: I started with a 12lb but now am up to a 20lb    Timestamps00:00 Why the pause helped in perimenopause04:00 Macros for women over 40 (clarity without obsession)07:00 Walking + strength training for midlife fat loss10:00 Simple perimenopause diet upgrades that stick13:00 What’s next + Kickstart details

You know that “sudden” belly fat that showed up after 40? The energy crash at 2pm? The sleep that should feel restful but somehow doesn’t? It’s probably not what you think. And it’s definitely not fixed by doing more. This week, I’m telling a story about a toilet leak we ignored for too long, because honestly, it’s the exact metaphor for what cortisol is doing inside your body. You can eat clean, lift weights, track your food, and still feel like nothing is working. Because if your stress hormones are stuck in survival mode? Your body won’t let go of anything.   What we cover: What cortisol is actually doing to your sleep, fat loss, and energy Why wine + skipped meals are keeping you stuck The craving/crash cycle your nervous system didn’t sign up for A mini hormone-reset challenge you can start today—no overhaul required   This episode is for you if keep searching: Why am I so tired even when I sleep? Belly fat after 40 How to balance hormones for fat loss Stress and weight gain in women How to stop sugar cravings at night What to eat to balance cortisol How to fix my metabolism after 40 Why am I waking up at 2am?   Resources: Take the Cortisol Quiz – 2 minutes to figure out where you're stuck Join the 6-Week Hormone & Metabolism Reset– Where we stop mopping up symptoms and start fixing the leak   Your challenge this week: Eat protein/fat/fiber within 1–2 hours of waking Eat again before the 3pm crash Cut sugar + wine after 7pm Do that for 3 days and watch what shifts.

Waking up at 2am, wide awake, heart pounding, and wondering why you can’t sleep through the night anymore?You're not alone. But this isn't just about screen time or stress.It's your hormones, your blood sugar, and your nervous system working overtime. In this episode, I’ll show you exactly what’s happening behind the scenes, especially if you're a midlife mom navigating exhaustion, cravings, and sleepless nights, and how to actually fix it. Here’s what we cover: Why your cortisol is spiking at the worst time How wine, sugar, and under-eating are wrecking your sleep What perimenopause is doing to your brain and body at night 3 ways to finally start sleeping again (without taking more supplements)    This episode is for you if you’ve ever searched: “Why am I wide awake at 2am every night?” “How to sleep better during perimenopause” “Why can’t I stay asleep after 40?” “Natural ways to increase energy for moms” “How to stop feeling exhausted all day” “Best supplements for better sleep for women” Links & Resources: 🛌 My Favorite Magnesium Supplement  - Search for Magnesium Complex and use code 'intentionalwellness' at checkout for 10% offThe one I trust, use nightly, and recommend to all my clients for better sleep, calmer evenings, and hormone support. 💪 Join the 6-Week ResetA realistic, no-extremes program for busy moms who want to sleep better, feel better, and finally see fat loss results that stick. 📥 DM me "reset" on Instagram and I’ll send the info your way.

Midlife Brain Fog Is Real - Here’s What Helps (...And Why Coffee Isn’t the Fix You Think It Is) If your brain feels like it's buffering every time you walk into a room. If you keep saying “What was I just doing?” or rereading the same paragraph five times.  This episode is for you. Nikki Cheak is breaking down why midlife brain fog isn’t just “being tired” and how to actually start thinking clearly again, without having to overhaul your life. Whether it’s hormone shifts, sleep struggles, skipped meals, or all three, this is what no one’s telling you about brain fog, and what actually helps.   In this episode, you’ll learn: Why your midlife brain fog isn’t in your head (but is in your hormones) What’s really causing the fatigue and fuzziness One common habit that makes it worse (and what to do instead) 3 doable shifts to start clearing the fog...today How to support your energy and brain without caffeine, extremes, or extra steps   This episode is for you if you’ve searched: Why is my brain so foggy after 40? How to fix brain fog naturally How to stop feeling exhausted all the time Best food for energy and focus What to do when you’re too tired to think straight Perimenopause and brain fog Why can’t I remember anything lately?   Mentioned in this episode: Break Free from Dieting Guide – Get out of the “I blew it again” spiral and actually feel good again. The 6 Week Reset – Finally: a strategy that fits real life, not just your best days.🎉 Use code SUMMER50 for $50 off   Free Tools for Moms Who Want to Feel Like Themselves Again: 🥑 Healthy Swaps Made Easy – Cut the chaos at the grocery store. 🍳 14-Day Protein Game Plan – Hit 90g/day without obsessing or tracking. 💪 2 Free At-Home Workouts – Start moving without the burnout.   Let’s Connect: 📲 Follow on Instagram – @nikkicheakwellness for daily real talk, food swaps, and fat loss tips. 📬 Join the Weekly Email List – No fluff. Just what works - built for midlife moms.   Try This Today: Ask yourself:“Did I eat real food before I grabbed another coffee?”If the answer is no—start there. Your brain runs on fuel, not fumes.         midlife brain fog, brain fog after 40, why am I so tired all the time, how to boost focus naturally, energy and brain fog for moms, hormone-related brain fog, perimenopause mental clarity, what to eat for energy and focus, brain fog solutions

If dinner’s become a disaster, and you’re the one cleaning up everyone else’s plate but never actually sitting down—this episode is for you. We’re breaking down what happens under the surface when you skip dinner, graze instead of eat, or save “real meals” for tomorrow. Because dinner isn’t just about what’s on your plate, it’s about ending the day with stability (not snacks and scrolls). Whether you’re navigating perimenopause, unpredictable evenings, or you’re just tired of eating whatever’s left on the counter, this is the truth behind those moments where you think: “Why do I always forget to eat?”“Why am I starving after dinner?”“Why do I feel awful when I wake up?”   In this episode, you’ll learn: What skipping dinner really does to your hormones and blood sugar Why grazing wrecks your energy, sleep, and cravings the next day How to build a 5-minute “back pocket dinner” when everything’s gone sideways The exact nutrients your body is begging for at night One shift that makes chaotic evenings feel less… chaotic   This episode is for you if you’ve been searching: What to eat when you don’t have time for dinner Healthy dinners for busy moms Perimenopause dinner ideas Meals that help with cravings and late-night hunger Easy dinners that support hormones and fat loss Dinner plans for moms who eat last (or forget to eat at all)   🔗 Mentioned in this episode: Break Free from Dieting Guide – Stop spiraling. Start seeing results. 6-Week Reset – A system that holds, even when life doesn’t. 2 Free 30-Minute Workouts – Quick, effective, and built for chaos.   🎁 Free Tools for Moms Who Want to Feel Like Themselves Again: 🍳 The 14-Day Protein Game Plan – Hit 90g/day without tracking or overhauling dinner🥑 Healthy Swaps Made Easy – Grocery store overwhelm? Simplified.💬 Follow on Instagram – @nikkicheakwellness for real-life strategies and DM support   📝 Try This Tonight: Don’t skip dinner. Build a 5-minute plate with: A source of protein (chicken sausage, leftover steak, eggs, Greek yogurt) A carb that won’t spike your blood sugar (roasted potatoes, rice, fruit) A fat that slows you down (avocado, nuts, olive oil drizzle) 💡 Back Pocket Dinner = energy tomorrow + fewer cravings tonight.   If this episode hit home:Leave a quick ⭐⭐⭐⭐⭐ on Apple or Spotify and share it with a friend who’s always eating last.   Next Week:Late-night snacks aren’t self-sabotage...they’re survival mode.We’re unpacking what your hormones are doing behind the scenes, and what to do instead of fighting your cravings every night.  

If you’ve cleaned up your meals, started moving more, and you’re doing “everything right” - but the scale still won’t budge- this episode is for you. We’re breaking down why weight loss for women over 40 isn’t just about calories in, calories out… and what real progress actually looks like. Whether you’re navigating perimenopause weight gain, a slowing metabolism, or you just feel like nothing’s working—this is the truth behind those late-night Google searches like: “Why can’t I lose weight in my 40s?”“How to track weight loss without the scale”“What to do when I feel stuck”   In this episode, you’ll learn: Why the scale is a terrible way to measure progress after 40 3 non-scale victories that actually mean fat loss is happening A simple, free method to stay consistent and motivated (without apps or trackers) How to shift your mindset when you feel like nothing’s working   This episode is for you if you're searching... Weight loss for busy moms How to lose belly fat after 40 Sustainable weight loss for women Realistic weight loss for moms with no time Perimenopause weight gain solutions How to boost metabolism after 35 How to stop starting over every Monday Why am I always tired as a mom? How to feel confident in your body again   🔗 Mentioned in this episode: Break Free from Dieting Guide – Real-life tools to help you get out of the “I blew it again” cycle and finally see results.Ready for real, lasting results? – Learn more about my 6-Week Reset: built for busy moms, rooted in science, never extreme.   🎁 Free Tools for Moms Who Want to Feel Like Themselves Again: 🥑 Healthy Swaps Made Easy – Grocery store overwhelm? Simplified.🍳 14 Day Protein Game Plan - The 14-Day Protein Game Plan gives you the exact steps to hit 90g a day - without tracking everything or flipping your meals upside down. 💬 Let’s Connect: 📲 Follow me on Instagram – Daily encouragement, tips, and real talk for moms in the thick of it📬 Join the email list – Weekly ideas to help you stop starting over and start feeling better—for good.   📝 Try This Today: Track these 3 things all week (no app needed): How did I sleep last night? Was I bloated or puffy today? Did I crash or crave around 3 p.m.? 📌 This is how you measure real progress—not just the number on the scale.   If this episode hit home:Leave a review on Apple or Spotify so more midlife moms can stop quitting what’s actually working. 🎙 Next Week: We’re talking chaotic summer dinners—when you're the last one to eat (or forget to eat at all). I’ll show you how to create a flexible dinner rhythm that supports your body, even in the madness.

If you’ve ever “been good all day” only to end the night standing in the kitchen with wine in one hand and crackers in the other… this one’s for you. In this episode, we’re digging into why evening crashes are so common for busy midlife moms - and why it’s not about willpower. You’ll learn how hormones, blood sugar, and nervous system overload set you up to crash… and the one simple nutrition strategy that can stop it before it starts. Here’s what you’ll learn: The real reason you feel wired, tired, and craving sugar after 8 p.m. How cortisol, estrogen, and blood sugar rollercoasters are messing with your fat loss goals The exact snack strategy to calm cravings and avoid that late-night spiral Why most weight loss plans fail moms in their 40s—and what actually works instead Mentioned in this episode:💥 Break Free from Dieting Guide:  My free, hormone-smart guide for midlife moms who are done with starting over every Monday.👟 Ready for a real-life transformation?:  Learn more about my 6-Week Reset built for busy women over 40. This episode is perfect for you if you’ve ever Googled: “How to lose weight after 40 without dieting” “Why do I crash at night after eating clean all day?” “Best way to lose belly fat for moms” “How to balance hormones for weight loss” “Simple meal plan for midlife weight loss” “Healthy snack ideas to stop cravings” Let’s connect!📲 Instagram → @nikkicheakwellness📬 Email List → Get simple nutrition tips & exclusive tools each week. Join here 🎁 Free Downloads for Moms Over 40: Healthy Swaps Made Easy:  For stress-free grocery runs 14 Day Protein Game Plan: Fuel up without overthinking Loved this episode?💬 DM me your biggest takeaway:  or send “break free” to get the free guide.🌟 Leave a quick review on Apple or Spotify:  it helps more moms discover this real-life approach to weight loss. Next week: The scale’s not moving... but your body might be. We’re talking fat loss vs. weight loss and what actually counts. Hit follow so you don’t miss it!

This episode is for the midlife mom who’s thinking… “I know what to do. I just can’t seem to actually do it.”“Why do I keep falling off every time life gets busy?”“What’s wrong with me? I used to have way more discipline than this.”“I’m tired of trying so hard and still feeling stuck in this body.” If that’s you - this mindset drop is the thing you didn’t know you needed.We’re not talking about willpower or motivation. We’re talking about the real reason fat loss feels so hard right now… and what to do when you’re tired of starting over, but still don’t feel “ready.” You’ll hear: The sneaky mental spiral that’s keeping you stuck What to do when your brain wants results but your body’s like, “nah” Why belief- not willpower- is your missing piece One small shift that breaks the cycle (and doesn’t require a whole new plan) No fluff. No hype. Just the real talk your group text isn’t having. Grab the good stuff:🆓 Break Free from Dieting Guide🆓 2 Free 30-Minute Workouts💥 Join the 6 Week Reset   built for moms juggling real life, not perfection. Say hey on IG @nikkicheakwellness and tell me if this one hit home.

You swore summer would feel easier - less rushing, fewer alarms, maybe even a little breathing room. But somehow? You’re more wiped than ever.  In this episode, we’re digging into why summer can leave midlife moms feeling more exhausted (even when technically doing "less") - and what to do when structure disappears, your body doesn’t feel grounded, and your energy crashes by 3pm. You’ll learn the nervous system science behind this season’s mental load, the mistake most of us make when we’re busy (hint: skipping meals isn’t helping), and one simple food shift that can help you feel like yourself again - without needing a full life overhaul.    What You'll Hear Inside ✔️ Why summer chaos is more draining than you expected✔️ How a lack of structure impacts your energy (even if you “slept fine”)✔️ The real reason your blood sugar and mood tank mid-afternoon✔️ What your body’s secretly asking for—and how to give it that✔️ How to build rhythm again—even when the days are all over the place   Grab the Freebie: The Midlife Mom’s Guide to Protein-Packed Meals10 easy meals + 10 snacks to help you feel steady, full, and fueled (no Googling required).👉 Mom's Protein Packed Meals    Want deeper support? Check out the 6 Week Reset—the step-by-step structure that helps midlife moms feel strong, energized, and back in control again. No extremes.  Just real food, real strategy, and real results.     Episode Chapters 00:00 – Navigating summer chaos as a midlife mom02:54 – Why your nervous system feels off (even if your calendar looks lighter)05:48 – Skipping meals? Here’s why it’s sabotaging your energy09:05 – What to eat instead (and how to make it doable)11:59 – One next step that actually helps     Loved this episode? Send it to a fellow mom who’s feeling fried and trying to hold it all together.And if you haven’t yet, would you leave a quick review? It helps more moms find the tools and support they need (without falling into another extreme diet).     Next Week’s Episode: Monthly Mindset Drop You know that version of you who felt steady, confident, and kind of had her spark back? She’s not gone—you just stopped taking actions that matched who she is.Next week, I’m walking you through the belief shift that helped me get her back. Don’t miss it.

If you’ve been feeling puffy, tired, or stuck in your body—and nothing seems to work anymore—this episode is your blueprint for change. In this week’s episode, certified health coach Nikki Cheak explains why building muscle after 35 isn’t just “nice to have”—it’s essential for boosting metabolism, balancing hormones, and feeling like yourself again. You’ll learn why more cardio isn’t the answer, why your metabolism feels off, and how strength training (done the right way) can completely change the way you look, feel, and move through life. It’s not about doing more.It’s about doing what actually works—for this version of you.   ✨ What You’ll Learn:✔ Why cardio overload keeps you stuck—and strength training sets you free✔ How muscle acts like your metabolism’s secret weapon✔ What most women over 35 are missing (and how to get unstuck fast)✔ The difference between training harder vs. training smarter✔ A real-life strength training routine that fits busy mom life   📥 Free Resource: 2 Free 30-Minute Strength WorkoutsNo fancy equipment. No 90-minute sessions. Just real, strategic workouts you can fit into your life and feel stronger in the process.👉 Grab your free workouts here   💪 Ready to Build Strength, Boost Energy, and Stop Spinning Your Wheels?If you’re ready for a simple system built around your real life—not extremes—the 6 Week Reset is exactly what you’ve been looking for.👉 Learn more about how to work with me   🕒 Episode Chapters:00:00 – Welcome + Real Talk: Why Your Body Feels Different Now02:20 – Why Muscle is Your Metabolism’s Best Friend (and How It Changes Everything)03:50 – From Calorie Burning to Muscle Building: The Shift That Changed Everything05:18 – Where Most Women Get Stuck (and Why It’s Not Your Fault)07:42 – How Nikki Strength Trains in 30 Minutes or Less (and Feels Stronger Than Ever)10:05 – What Happens When You Train Smarter, Not Harder12:30 – How to Get Started with Strength (Without Overwhelm)   💬 If This Episode Hit Home: Share it with a friend who’s still stuck in the cardio-only cycle Leave a quick review to help more women find real-life support Follow the show so you don’t miss the next episodes designed to help you feel good without extremes

You’re eating less. Walking more. Maybe even skipping meals.So why does your body still feel tired, bloated, and stuck? If your metabolism feels like it’s working against you, this episode is a must-listen. Because it’s not your fault—and you’re not broken. But you may be using a strategy that doesn’t fit your body or your season of life anymore. In this June kick-off episode, certified health coach Nikki Cheak walks you through the 5 surprising habits and patterns that quietly slow your metabolism—especially for women in their 30s, 40s, and 50s. You’ll learn what’s really going on under the surface… and what to do instead. These aren’t drastic changes. They’re small shifts that lead to big results—without more restriction, cardio, or burnout.   ✨ What You’ll Learn:✔️ Why skipping meals or “fasting wrong” can actually slow fat loss✔️ How under-eating protein messes with your cravings, energy, and hormones✔️ Why cardio overload backfires—and what your body actually needs✔️ The invisible link between stress, sleep, and a sluggish metabolism✔️ How those “little extras” (bites, wine, snacks) sabotage progress more than you think   📥 Free Resources Mentioned:💪 Macro Cheat Sheet – Learn how to balance your plate, support your hormones, and fuel fat loss in a way that actually fits your life👉 Download the cheat sheet 🍳 Mom’s Guide to Protein-Packed Meals – 10+ real-life protein ideas for busy women who want energy and results (without obsessing)👉 Grab the free protein guide   💬 Want a Plan That Supports Your Metabolism—Without Overwhelm?If you’re ready to stop guessing and start building a real routine that actually works, the 6 Week Reset is your next step.Learn how to work with your metabolism, balance your hormones, and finally feel like you again—one small shift at a time.👉 Learn more about how to work with me   🕒 Episode Chapters:00:00 – Intro: Why You Still Feel Stuck (Even If You're Doing “Everything Right”)02:25 – #1: Fasting the Wrong Way (or Not Fueling First Thing)04:53 – #2: Not Eating Enough Protein (and Why It Wrecks Everything)07:15 – #3: Too Much Cardio, Not Enough Strength Training10:12 – #4: Stress + Sleep (Your Most Underrated Fat Loss Strategy)14:21 – #5: Little Extras That Sabotage Your Big Picture   🙌 If This Episode Hit Home: Share it with a friend who feels stuck in her body Leave a quick review to help more women find this support Subscribe so you don’t miss next week’s episode

Summer can feel like a free fall—late nights, no routine, constant snack runs, and zero time for yourself. If you've ever told yourself, “I'll just get back on track when school starts again,” this episode is your reminder: you don’t have to fall off track in the first place. In this final episode of the Feel Good by Summer series, certified health coach Nikki Cheak shares the real-life shifts she’s making in her own routine—so you can borrow, tweak, or steal them for yours. You’ll learn how to anchor your meals, movement, and mindset when structure disappears—and how to protect your energy instead of chasing perfection. Because feeling good isn’t about control—it’s about rhythm. And rhythm is exactly what we’re building.   ✨ What You’ll Learn:✔️ What most women get wrong about “taking a break” during summer✔️ The difference between a routine that supports you and one that burns you out✔️ Nikki’s go-to meal strategy (with zero stress or calorie counting)✔️ The type of movement that supports hormones without adding pressure✔️ Four daily non-negotiables that help her stay grounded—and how to find yours   📥 Free Resource: 7-Day Meal Plan for Busy MomsNo more dinner panic. This free meal plan is packed with simple, balanced meals you can actually repeat on busy summer nights—no rules, no extremes.👉 Grab the 7-Day Meal Plan   💪 Want a Plan That Flexes With Real Life?The 6 Week Reset helps you create energy, consistency, and results without burning out or falling into the all-or-nothing trap. Nikki coaches you step by step every week.👉 Learn about how to work with me.    🕒 Episode Chapters:00:00 – Welcome + Series Recap02:48 – Why Most Summer Plans Fall Apart (and What to Do Instead)06:07 – Meal Strategy: Repeatable, Stress-Free Meals That Still Fuel You08:55 – Movement That Fits Busy Mom Life (Even in Chaos)12:13 – Mindset + Non-Negotiables: The 4 Questions Nikki Asks Daily   💬 Before You Go:You made it through the whole Feel Good by Summer series—that means something.You’re not giving up. You’re not “waiting until fall.”You’re choosing to feel better now. And that deserves celebration. 🎉 If this series has helped you: Share this episode with a friend who’s already overwhelmed Leave a review so more women can find this kind of support Follow the show so you don’t miss the new summer episodes launching in June!

You’ve been trying.Eating clean. Moving your body. Saying no to desserts.And yet—you still feel puffy, bloated, exhausted, and stuck in a body that doesn’t feel like yours anymore. If you’ve ever looked in the mirror and thought, “I’m doing everything right… so why do I still feel this way?”—this episode is for you. In Part 3 of the Feel Good by Summer series, certified health coach Nikki Cheak takes you beneath the surface of your symptoms. This isn’t about calories or carbs—it’s about hormones, and how your body is trying to get your attention. You’ll learn how stress, sleep, under-eating, and lifestyle chaos can hijack your metabolism, digestion, and energy—even if your meals are “healthy.” Because the truth is, it’s not just what you’re eating. It’s how your body is responding to it.   ✨ What You’ll Learn in This Episode:✔️ Why doing “all the right things” might still leave you feeling bloated and blah✔️ The role of cortisol (your stress hormone) in stubborn belly fat + low energy✔️ How under-eating and skipping meals can trigger inflammation✔️ Why digestion problems are often hormonal, not food-related✔️ A better strategy to support your body—without more restriction or burnout   📥 Free Resource: The Hormone Guide for Women Over 35Still Googling why you feel inflamed, tired, or stuck—even though you're eating clean?This free guide connects the dots between your symptoms and your hormones—so you can finally stop guessing and start feeling better.👉 Grab the Hormone Guide here   💪 Want a Plan That Actually Works With Your Body?The 6 Week Reset was made for women like you—busy, overwhelmed, and tired of starting over.Inside, we focus on supporting your hormones, reducing inflammation, and creating energy through food, movement, and simple rhythms.No extremes. Just what works.👉 Learn more and join the next round here   🕒 Episode Chapters:00:00 – Feel Good by Summer: Episode 3 Intro05:45 – Why Cortisol Might Be Sabotaging Your Energy + Digestion07:12 – The Inflammation Loop: How Under-Eating Makes Things Worse10:31 – Hormones + Digestion: Why Food Feels Like It Just Sits There13:00 – From Willpower to Wisdom: Supporting Your Body the Right Way15:00 – What to Do Now + Where to Get Help   💬 Before You Go:If this episode gave you even one aha moment, would you share it with a friend who’s been feeling just as off? And leave a review to help more women like us find real answers. Make sure to follow the show so you don’t miss next week’s finale of the Feel Good by Summer series—where Nikki shares the exact shifts she’s making as summer break starts (and what you can steal for your own routine).

If your default setting is “what do I cut out?” every time you want to feel better in your body—this episode is your permission slip to do it differently. In Part 2 of the Feel Good by Summer series, certified health coach Nikki Cheak shares the 3 foods she’d focus on adding (not restricting!) if she wanted to slim down without dieting or obsessing. This episode will help you shift your mindset from deprivation to nourishment—and start building meals that actually support your goals, hormones, and energy. Because you’re not broken. You’re probably just under-fueling - and that changes today. What You’ll Learn:✔️ Why most women aren’t eating enough to feel good✔️ How protein, fiber-rich carbs, and healthy fats work with your body (not against it)✔️ Real-life examples of how to eat for fat loss without starting over again✔️ How to build satisfying meals that reduce cravings and support your hormones✔️ Why adding back the right foods is the key to lasting results Free Resource: Mom’s Guide to Protein-Packed MealsWant real-life food ideas that don’t feel overwhelming?This free guide gives you 10+ high-protein recipes for breakfast, lunch, dinner, and snacks—built to help you feel full, energized, and less snacky.👉 Mom’s Protein Packed Meals    Want More Structure + Support?The 6 Week Reset gives you the tools, accountability, and simplified strategies to stop starting over—and start making real progress with your energy, hormones, and fat loss.👉 Learn More and Join the next round   Episode Chapters:00:00 – Welcome Back: Feel Good by Summer Series00:27 – Stop Cutting + Start Fueling: The Real Mindset Shift01:25 – Food #1: Protein (The Most Underrated Fat-Loss Tool)04:37 – Food #2: Fiber-Rich Carbs (What Most Women Are Missing)07:53 – Food #3: Healthy Fats (Hormones, Mood, Energy Support)10:36 – Recap + What to Do Next (Without Overhauling Everything)   Enjoyed this episode? Here’s how you can support the show: Share it with a friend who’s tired of diet culture Leave a quick review on Apple or Spotify—it helps so much! Hit follow so you don’t miss part 3: “Feeling Puffy, Bloated, and Blah? Here’s Why It’s Not Just What You Ate”