Macros Made Easy with Emily Field RD

If you’ve ever wished macro tracking could be faster, simpler, and way less overwhelming, this episode is for you.I’m sharing exactly how I use AI meal planning, ChatGPT meal plan prompts, and how I use an AI macro calculator to take the guesswork out of my routine without letting technology take over.The truth is, weight loss AI tools can be an incredible tool for saving time and reducing decision fatigue. But only if you know how to use it correctly. I’ll walk you through the exact ways to make AI meal planning and ChatGPT meal plan prompts work for your real life, not against it, and how to use an AI macro calculator safely and effectively to support your goals.Here’s what you’ll learn:Why AI meal planning saves hours each week and helps you build consistent food routinesHow to use ChatGPT meal plan prompts to generate high-protein, quick-prep meals that fit your macrosThe smartest ways to use an AI macro calculator for your current goals, whether that’s maintenance, fat loss, or building muscleHow weight loss AI tools can help you plan grocery lists, prep templates, and even travel snacks with easeThe best way to track macros while staying accurate - including how to verify AI results like a coachRed flags to watch for when using AI meal planning tools so you stay in charge of the processWhy ChatGPT meal plan prompts only work when you provide context, constraints, and real-life detailsHow to pair the best way to track macros with repeatable habits that last beyond the algorithmIf 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!)Macros Made EasyEat to LeanCustom Macros CalculationCONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook

Fall isn’t just about pumpkins and cooler weather - it’s the perfect time for a health reset. In this episode, I’ll share why fall beats January for building habits that actually stick and how you can use simple fall health tips to make your routines feel easier and more repeatable.If you’ve been feeling off track after summer, you’re not alone. I’ll walk you through exactly how to get back on track with weight loss and energy without guilt or extremes. I’ll also show you how to get back on track with diet in a way that’s simple, realistic, and built for midlife.Here’s what you’ll learn today:Why a health reset in fall is more effective than waiting until JanuarySimple fall health tips that actually work in busy midlife schedulesReal strategies for how to get back on track with weight loss before the holidaysThe Three Pillars framework: food, training, and recovery for a complete health resetStep-by-step guidance on how to get back on track with diet in a realistic wayIf 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:Macros Made EasyAccess free and low cost resources and services from this episode HERE!CONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook

Think of me as your younger millennial sister - giving you straight talk about nutrition for women over 40, empathy, and simple health tips for women who are navigating perimenopause and menopause.Here’s the truth: the strategies that worked in your 20s don't cut it for women in their 40’s. And that doesn’t mean you’re broken - it just means your body needs a new approach. In this episode, I’ll share what I’d tell you if we were really sisters about how to handle women’s health after 40 without frustration or confusion.What you’ll hear in this episode:(1:45) Why the old “eat less, move more” playbook doesn’t work for women in their 40’s - and what actually does.(3:15) The top myths about nutrition, exercise, and “broken metabolisms” that hold back women’s health after 40.(26:30) Sister-approved health tips for women that make workouts, sleep, and stress management feel doable again.(27:30) How millennials reframed fitness and what that means for smarter nutrition for women over 40 today.(29:00) Why you’re not failing - and how small shifts can completely transform life for women in their 40’s.This episode is about unlearning old diet rules, rebuilding strength, and fueling your body so you can feel confident and energized. Whether you’re looking for health tips for women, curious about nutrition for women over 40, or just ready to make peace with women’s health after 40, you’ll find something here that clicks.Listen now and start making midlife your strongest chapter yet.RESOURCES MENTIONED IN THIS EPISODE:Access free and low cost resources and services from this episode HERE!CONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook

Think your maintenance calories are low? Think again.If you’ve been stuck in the restrict–overeat–repeat cycle, constantly second-guessing how many calories to maintain weight, and feeling like eating more will sabotage your goals… this episode will turn everything you thought you knew upside down.I’m diving into the truth about maintenance calories - and why yours are probably hundreds of calories higher than you think. If you’ve ever asked, “what are my maintenance calories?” or endlessly Googled a maintenance calorie calculator, this episode is your permission slip to stop fearing food and start fueling like your body actually needs. You’ll walk away with practical steps for estimating maintenance calories, plus mindset shifts to break free from the lies diet culture sold you.Here’s what we’re covering:(2:30) The “eat less, get more” lie: what if the real problem is that you’re under-estimating maintenance calories most of the time?(5:00) 3 common mistakes that sabotage your fat loss without you knowing.(5:50) The weekday/weekend pendulum that keeps you stuck: how you can feel disciplined Monday–Friday but still not hit your maintenance calories without realizing it.(13:25) Signs that your maintenance calories are higher than you think.(23:30) A simple method to stop asking, “what are my maintenance calories?” and start using real data to find how many calories to maintain weight.We’ll talk through how estimating maintenance calories based on your lifestyle, tracking honestly, and prioritizing protein can shift everything - from your energy to your metabolism to your results.RESOURCES MENTIONED IN THIS EPISODE:Access free and low cost resources and services from this episode HERE!DIY Macros GuideCustom Macro CalculationCONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook

Struggling to hit your daily protein goal? You're not alone - and it doesn’t have to be so hard.In this episode, I’m breaking down the real-life, sustainable strategies I teach my clients (and use myself!) to consistently increase protein intake - without eating chicken breast five times a day. If you’ve ever felt frustrated trying to figure out how to increase protein intake, this is your roadmap.Whether you're brand new to macros or you’ve been tracking for a while but still feel like hitting your protein goal is a daily uphill battle, these habits will change the game. I’m sharing my top 3 proven habits that make it easier to increase protein intake without overthinking it. And we’re not just talking general tips like “eat more protein.” I’ll show you easy ways to get protein that actually fit into your life - no complicated recipes, expensive supplements, or rigid rules required. You’ll learn how to reach protein goals with less stress and more flexibility, no matter what season of life you’re in.Here’s what we cover in this episode:(03:15) The #1 breakfast habit that sets you up for a strong day and makes hitting your protein goal feel effortless(05:30) The biggest mistake people make when planning meals - and the simple mindset shift that will increase protein intake without tracking everything(08:45) Snacks that sabotage your protein goal and how to create a go-to list of easy ways to get protein even on your busiest days(11:00) What you must know about how to reach protein goals on a plant-based diet, especially in midlife(14:10) A bonus strategy that helps you hit your protein goal even if you’re vegetarian, perimenopausal, or just not a big fan of meatIf 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:Macros Made EasyAccess free and low cost resources and services from this episode HERE!CONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook

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 successIf 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 phaseAccess free and low cost resources and services from this episode HERE!CONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook

Wondering if working with a nutrition coach is really worth it? This episode is your no-pressure guide to deciding if nutrition coaching is the right next step - or if you’re better off sticking to the DIY route.In this episode I’m saying something you don’t usually hear from coaches: not everyone needs a nutrition coach. For real.I’ll walk you through the most common reasons women say they’re not ready for online nutrition coaching - and we’ll unpack what’s really behind those hesitations. Whether it’s the fear of failure, a past bad experience with an online nutrition coach, or the belief that you “should” be able to do it yourself, I’ll help you see what’s holding you back and whether now’s the time for more support.And if you’ve ever Googled “what does a nutrition coach do” or wondered if a nutrition coach for weight loss could help you stop spinning your wheels, I made this episode for you.Here’s what I cover in this episode:(4:00)  -  The one mindset shift that turns “imperfect timing” into the perfect time to work with a nutrition coach(6:25)  -  Why you don’t need to be perfect at tracking macros - and how an online nutrition coach can help you simplify the process(8:45)  -  If you’ve ever quit a program over supplement pressure, this is how my approach to nutrition coaching is different(11:15)  -  Why meal plans feel safe - and why learning to build your own meals with an online nutrition coach gives you true freedom(13:45)  -  What’s really behind the “I should be able to do it on my own” mindset - and how support can be a growth strategy, not a failureIf 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!Eat to Lean CoachingMacro Mastery QuizEpisode 5: The Scale is Not the Only Measure of Success: Understanding and Using Metrics While Tracking MacrosCONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook

If tracking macros feels like a rollercoaster - on track one week, totally off the next - you’re not alone. In this episode, I’m breaking down exactly why that’s happening and how to fix it so you can finally build consistency without needing to be perfect. Whether you're trying to master how to track macros, or you're just frustrated that tracking macros to lose weight isn't working the way you hoped, this episode will help you shift from frustration to confidence. Whether you're a chronic under-eater, overthinker, or just tired of asking "how to calculate my macros" every other week, you’ll get something valuable here.Here’s what you’ll learn in this episode:(0:00) Why “macro annoyed” might be your current stage - and what to do instead to make tracking macros actually stick(1:50) The 5 root causes of inconsistent tracking - including the sneaky mistake most people don’t realize they’re making when tracking macros to lose weight(7:23) My favorite mindset and behavior shifts that make tracking macros to lose weight feel easier (and less obsessive)(8:15) Real client stories that show exactly how small shifts in your strategy (like prioritizing protein) can change everything(13:45) Why your definition of "consistency" might be sabotaging you - and how to reframe it using patterns, priorities, and frequencyListen 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!Take the Macro Mastery QuizEat to LeanEpisode 42: Consistency: Why I Hate It and What You Should Focus On InsteadCONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook

Are you ready to start strength training after 40 but not sure how to begin? In this episode, I chat with Mark Breedon, an online strength coach who specializes in helping women in their 40s, 50s, and beyond build confidence and strength through strength training. We’re diving into everything you need to know about how to start strength training after 40, from shifting your mindset to the strength training exercises that are best for getting in shape after 40.Whether you're brand new to the gym or want to level up your workouts, we’ve got you covered for getting in shape after 40! We’re busting myths, sharing real stories of women who started strength training after 40, and giving you practical strength training exercises you can start today to make sure you’re not spinning your wheels. Because yes, you can build muscle, feel powerful, and improve your health at any age!We’re talking all about:(5:00) Why strength training after 40 is essential and how it can transform your health (it’s never too late!)(6:40) How to start strength training as a total beginner—without feeling intimidated or overwhelmed(13:00) Balancing life, work, and strength training after 40—how to stay consistent even with a busy schedule(27:00) Real stories of women who started strength training after 40: hear how it boosted their confidence, mobility, and mindset(39:00) The biggest mistakes people make with strength training exercises (and what to do instead for real progress!)Ready to finally feel strong and confident in your body? Hit play on this episode to learn how to make strength training after 40 simple, safe, and effective—no matter your starting point. Want more guidance to pair with your strength training after 40 journey? Join us in Eat to Lean to get nutrition guidance from me, strength training guidance from Mark, and see the real results you deserve!RESOURCES MENTIONED IN THIS EPISODE:Eat to LeanAccess free and low cost resources and services from this episode HERE!CONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebookCONNECT WITH MARK BREEDON:WebsiteInstagram

Are you putting in the work at the gym but not seeing the muscle growth you expected? If you’re lifting, tracking your macros, and still wondering what to eat to gain muscle, this episode is for you. Today, I’m breaking down three of the most common mistakes I see when people try eating for strength and muscle growth - and these might surprise you. In fact, two of these mistakes are often seen as “good” habits in the health and fitness world, but they can actually hold you back.I’ll share why these mistakes happen, why they can stall your progress, and—most importantly, what to do instead to build real strength and muscle. Whether you’re just starting your muscle building diet or you’ve been spinning your wheels for a while, this episode will help you find a clear path forward.In this episode, I’ll cover:(6:12) Why under-eating can sabotage your muscle growth: Learn why your body needs more than just protein to support muscle growth and recovery when eating for strength training.(14:45) Why focusing too much on the scale can derail your progress when you’re eating for strength and muscle growth.(23:22) Why inconsistent or reactive nutrition is holding you back: I’ll show you how to stop “winging it” and start supporting your goals with a muscle building diet.(32:38) The mindset shift you need for real muscle growth: If you’ve been treating food like a reward or a punishment, it’s time to flip the script. Here’s what you should be eating for strength training.Hit play to make sure you’re not making these muscle growth mistakes—and learn what to eat to gain muscle and build strength the right way.RESOURCES MENTIONED IN THIS EPISODE:Macros Made EasyEpisode 25: What I Mean When I Say You Need to Eat More to Get LeanAccess free and low cost resources and services from this episode HERE!CONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook

Ever wondered how to track macros without it taking over your life? Or maybe you're stuck somewhere between “macro huh?” and “macro master” and not even sure what is macro tracking, really? I get it—and I’ve been there, too. This rewind episode from 2023 is one of the most popular episodes on the show because it breaks down the 6 stages of macro tracking in a way that feels doable and empowering (not overwhelming). If you’re diving into counting macros for beginners—or even if you’ve been tracking on and off for a while—this episode will help you pinpoint where you are now and what it takes to level up.In this episode, I walk you through the 6 distinct stages of macro tracking, from total beginner to confident macro master. Plus, I’ll settle the macros vs calories confusion once and for all—and show you why macros deserve the spotlight when it comes to real, lasting results.In this episode, you’ll learn:(1:55) The truth about Stage 1 "Macro Huh?" — If you’re still asking what is macro tracking, this breakdown will help you get clear on what it is—and why it works better than traditional dieting.(9:30) Stage 2: Macro Curious — You’ve heard of how to track macros, maybe even plugged your food into an app, but haven’t quite committed. Learn the key mindset shift that gets you out of limbo.(14:50) Stage 3: Macro Annoyed — The most common place to stall when counting macros for beginners. Here’s what to do when your app is full of franken-meals and your motivation is low.(25:00) Stage 4: Macro Determined — You’re consistent with your tracking but still feel like it takes a lot of effort. I’ll share tips to make things flow more easily so how to track macros becomes second nature.(36:15) Stage 6: Macro Master — When you’ve nailed flexible eating, can confidently adjust on the fly, and understand the ins and outs of macros vs caloriess—this is the end game.If you’ve been stuck thinking the only way to make progress is by eating less, this episode will change your approach. You’ll understand exactly what is macro tracking, how it empowers you, and why counting macros for beginners doesn’t have to be overwhelming. RESOURCES MENTIONED IN THIS EPISODE:Access free and low cost resources and services from this episode HERE!CONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook

Feeling stuck with your fat loss goals even though you keep cutting calories?If you’ve been lowering calories to lose weight, skipping meals, and still not seeing progress, this episode is your wake-up call. I’m diving into what’s really going on when you're eating less but not losing weight—and trust me, it’s not about working harder or restricting more.If the idea of lowering calories to lose weight has left you exhausted, hungry, or stalled out, this episode will give you a whole new playbook. I’m breaking down the exact steps I use with clients inside my coaching programs to help them get leaner without going to war with their metabolism. You’ll learn why calories and weight loss aren’t as simple as “eat less, move more” and what to do instead to finally see progress that feels good and sustainable.Here’s what you’ll hear in this episode:(04:03) The #1 reason most women are stuck: what really happens when you’re eating less but not losing weight (and what to focus on instead)(08:25) The truth about protein: how to use it strategically to build lean muscle and avoid feeling starved while cutting calories(15:16) Skipping meals vs. regular meals — which actually works better for calories and weight loss? The answer might surprise you.(21:32) How small tweaks in food quality can help you get leaner without lowering calories to lose weight(28:05) The cheat code to fat loss you’re probably overlooking: how movement outside the gym supports results—even if you never start cutting calories(33:40) Before you start cutting calories again, ask this: are you truly being consistent? Why it matters more than any macro hackIf 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:Eat to LeanAccess free and low cost resources and services from this episode HERE!CONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook

Let’s face it: eating healthy at restaurants can feel like an uphill battle—especially when you're trying to stick to your macros, avoid food guilt, and still enjoy yourself. But good news: you don’t have to choose between a fun night out and staying on track.In this episode, I’m walking you through practical, judgment-free tips for dining out that actually work in real life. So if you’ve ever felt like eating out on a diet means blowing all your progress or "starting over on Monday"—this episode is here to change that. You’ll learn how to eat healthy at restaurants without obsessing over every bite or carrying around your food scale.Join me to learn more about:(00:01) A client story + hacks that prove eating healthy at restaurants doesn't mean missing out(02:15) How to eat healthy at restaurants: How to estimate portions confidently without a scale or stressing out(08:30) My favorite tips for dining out smarter—not stricter (yes, you can still enjoy the meal!)(19:00) Not tracking? Here’s how to eat out healthy using visual cues, portion control, and simple swaps(20:10) The “menu trick” I recommend to clients who want to stay aligned with their goals before they even sit down when eating out on a dietIf 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!Portion Size GuideCONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook

Is a low-carb diet really the best way to achieve fat loss and muscle gain? For years, we’ve been told that low-carb is the magic bullet for weight loss. But is that really true—especially for active women? Today, I’m breaking down low-carb diet pros and cons, the low-carb diet side effects that most people don’t talk about, and why I do not recommend a low-carb diet for women who want fat loss and muscle gain.In this episode, you'll learn:(01:45) Is a low-carb diet really better for fat loss? Or are you just losing water weight? What the research actually says about low-carb and weight loss.(6:30) Breaking down the low-carb diet pros and cons—Yes, some people see success, but does that mean low-carb is right for you?(11:00) Why a low-carb diet for women can be counterproductive—If you’re lifting weights or doing high-intensity workouts, cutting carbs might be sabotaging your results.(17:00) The most common low-carb diet side effects—How cutting carbs too low can negatively impact your energy, hormones, and ability to build muscle.(25:45) How to eat for fat loss and muscle gain (without extreme carb-cutting)—The best way to fuel your body and see results without feeling exhausted or deprived.If you’ve been following a low-carb diet and wondering why you’re still feeling stuck—this episode is your permission slip to stop fighting your body and start fueling it properly. Want a personalized plan to help you fuel for fat loss and muscle gain without restrictive diets? Sign up for a Custom Macro Calculation to find out exactly where your macro targets should be to get lean and strong. RESOURCES MENTIONED IN THIS EPISODE:DIY Macros GuideCustom Macro CalculationEvaluation of diet pattern and weight gain in postmenopausal womenAccess free and low cost resources and services from this episode HERE!CONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook

If you’ve ever felt stuck in a cycle of endless cardio, calorie counting, and chasing weight loss, this episode is your wake-up call to explore strength training.For years, I believed that fitness meant shrinking—burning calories, eating less, and doing endless cardio to stay “small.” But everything changed when I walked into a CrossFit gym for the first time. In this episode, I’m telling the story about how strength training completely transformed my mindset, about fitness, food and the way I show up for myself. We’ll talk about the benefits of strength training, why so many women are afraid to lift, and how strength training for women is the key to unlocking real confidence and progress.If you’ve ever wondered how to start strength training, or felt intimidated by the weights section of the gym, this one’s for you.Tune in to hear:(1:00) Why cardio isn’t the magic bullet for fitness we were all told it was.(4:00) How I went from cardio queen to CrossFit convert: Walking into a strength training gym was terrifying—but it also changed everything.(7:00) The unexpected benefits of strength training when it comes to my nutrition – turns out, I was massively under-eating without even realizing it…(10:30) If you’ve ever worried about getting “bulky” from strength training, we’re going to have a serious chat about the benefits of strength training and what really happens when you start lifting.(14:00) How strength training can change your entire mindset around  fitness, food and fueling your body. Strength training for beginners doesn’t have to feel overwhelming—you just have to take that first step. Whether you’re wondering how to start strength training, or just need a new perspective on fitness, food and how you move your body, this episode will help you break free from restrictive mindsets and embrace what your body is truly capable of.RESOURCES MENTIONED IN THIS EPISODE:Access free and low cost resources and services from this episode HERE!CONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook

Ever feel like you’re stuck between wanting to feel good in your body and not wanting to obsess over food? You’re not alone. So many women struggle with build body confidence while trying to find food freedom—but what if you didn’t have to choose? In this episode, I’m chatting with Dylan Murphy, a registered dietitian and founder of FREE Method Nutrition. Dylan helps women find food freedom and take a balanced approach to health. Today, we’re talking about building body confidence in a way that actually lasts—without obsessing over every bite of food or trying to shrink yourself. If you’ve been wondering how to build body confidence while still prioritizing your health, this episode will give you the mindset shifts and practical strategies you need.What you’ll learn in this episode:(5:40) The truth about body neutrality vs. body positivity—and why building body confidence doesn’t have to mean “loving” your body 24/7.(13:00) Can you track macros and still find food freedom? Yes, but only if you approach it with the right mindset—here’s what you need to know.(18:00) Are you being too rigid with food? Signs that diet culture might still be sneaking into your mindset (even if you think you’ve embraced food freedom).(28:25) How to build body confidence during perimenopause & menopause—because your body will change, but that doesn’t mean you have to feel bad about it.(37:00) Your social media feed could be destroying your body confidence. How to curate a feed that actually helps you find food freedom and feel better in your skin.You deserve to feel good in your body—without another diet.Whether you’re deep in diet culture recovery or just want to feel more comfortable in your body, this episode is packed with practical strategies for building body confidence and embracing food freedom for the long haul.RESOURCES MENTIONED IN THIS EPISODE:Access free and low cost resources and services from this episode HERE!NuulyCONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebookCONNECT WITH DYLAN MURPHY:WebsiteInstagramThe FREE Method Podcast

Are you stressing over every little detail with macro tracking? If you’ve ever wondered how to track macros without entering every spice, measuring every gram of lettuce, or perfectly hitting your calorie goal down to the last number, this episode is for you!In today’s episode, I’m breaking down all the things you don’t need to worry about when macro tracking—so you can focus on what actually moves the needle for your health and body composition goals. Because macro tracking should be simple, flexible, and stress-free, not a math equation that takes over your life.I’ll walk you through common tracking stressors that just aren’t worth your time and energy. Whether you’re just starting to learn how to track macros, or have been at it for a while, you’ll walk away with a more relaxed, sustainable approach to macro tracking for weight loss and overall health.In this episode, you’ll learn:(03:02) The foods you can stop tracking immediately – Do veggies really need to be logged? The answer might surprise you!(08:06) Why you should ignore net carbs when macro tracking  – Is “only 3g net carbs” just a sneaky marketing trick? Let’s break it down.(12:34) Why your calorie total never perfectly matches your macros – Those small discrepancies in your macro tracking app? Here’s why they don’t actually matter.(17:40) Flexible macro tracking 101 – Should you stress about eating the exact same amount of protein, carbs, and fats every day? (Hint: nope!)(24:59) The truth about fitness trackers & calorie burn estimates – Are you eating back way more calories than you should when macro tracking for weight loss? Here’s why your smartwatch might be misleading you.At the end of the day, macro tracking is a tool for empowerment—not something that should make your life harder. I’ll show you how to make it work for you without unnecessary stress.Ready to simplify your macro tracking?Hit play now, and I’ll show you how to track macros without the overwhelm so you can focus on what really matters for reaching your goals. RESOURCES MENTIONED IN THIS EPISODE:Access free and low cost resources and services from this episode HERE!CONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook

This week, I’m diving into a topic that hits home for so many of us—being told to “just be consistent”… which can lead to an all or nothing mindset. If you’ve ever felt guilty because you missed a workout, struggled with sticking to a diet, or felt like you’ve tried to create healthy habits but nothing is clicking, this episode is for you.I’ll share how shifting from obsessing over perfection to focusing on patterns and priorities can make a world of difference, and help you move out of an all or nothing mindset. You’ll hear real-life stories (like Sarah’s inspiring journey to balance) and walk away with practical tips to create healthy habits that truly fit your lifestyle.Here’s what you’ll learn in this episode:(2:00) Why perfection might be holding you back – Could your all or nothing mindset be sabotaging your progress?(3:30) Sarah’s “aha” moment – How one small mindset shift helped her stop stressing when she missed a workout or wasn’t sticking to a diet exactly as planned.(7:30) The secret to create healthy habits that stick – And why it’s not all about perfectly sticking to a diet 100% of the time.(11:00) The power of patterns over perfection – Learn why frequency and priorities are more important than rigid rules when it comes to ditching an all or nothing mindset. (19:00) How to create healthy habits for life – I’ll share my favorite tips for sticking to a diet and fitness routine without burnout or guilt.Ready to embrace a more balanced approach to your health journey and stop being tormented by an all or nothing mindset? Press play and let’s redefine what success looks like—on your terms.Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram!  And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!RESOURCES MENTIONED IN THIS EPISODE: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 SuccessCONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook

Have you ever felt like you needed to be perfect to make progress in your health journey?The truth is - perfection isn’t possible. It’s a fast track to frustration.So let’s make it easier on ourselves by focusing on 4 healthy habits that will make it easy to stay on track. In this episode, I’m breaking down these 4 healthy habits to start right now that are simple to start, easy to sustain, and incredibly effective. These 4 healthy habits aren’t about quick fixes or perfection—they’re all about creating a balanced and flexible approach to health that works for you. Whether your goal is to implement habits for losing weight, building muscle, or just feeling amazing in your own skin, you’ll want to tune in. Here’s what you’ll learn:(2:00) What healthy habits like daily movement can do for you: Learn how small, everyday activities can burn more calories than you think—no gym required.(7:00) What makes lifting weights so important for your metabolism, body composition, and long-term health.(10:00) How much protein you really need, why it’s a game-changer, and what healthy habits will help you fit more into your meals.(13:50) Tips for staying on track with your lifestyle habits while still enjoying the foods you love.(22:00) How to track these 4 healthy habits and set realistic goals that create a positive, lasting impact on your health and fitness journey.These are the healthy habits to start today if you’re ready to ditch the all-or-nothing mindset and embrace a sustainable approach to wellness.Tune in now to discover how these lifestyle habits can help you reach your goals and make lasting changes. It’s time to take the pressure off and start seeing real results!RESOURCES MENTIONED IN THIS EPISODE:Access free and low cost resources and services from this episode HERE!CONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook

The holidays are a time for joy, family, and... a never-ending buffet of delicious treats.Feeling like you’re stuck between fully enjoying the season and sticking to your health goals? Good news: you don’t have to choose! In this episode of Macros Made Easy, I’m sharing my go-to strategies for tracking macros during the holidays so you can have your cake (or pie!) and eat it too—guilt-free.I’ll walk you through practical strategies that help you stay aligned with your health and fitness goals while fully enjoying everything the holiday season has to offer.(1:00) Setting realistic goals: How to approach the holidays with a flexible and sustainable mindset.(8:40) Smart strategies for navigating holiday meals and parties like a pro.(12:00) How to handle desserts during the holidays - without the guilt.(14:50) Tips for estimating macros for meals you can’t control (like Aunt Sue’s famous casserole).(34:00) How to approach tricky food conversations without stress or drama.Remember, it’s not about being perfect—it’s about doing what feels good for your body and mind. Let’s make this holiday season your healthiest and happiest yet!Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram!  And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!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 ScaleCONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook