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

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

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

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

Here’s what we cover in this episode:

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

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

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

RESOURCES MENTIONED IN THIS EPISODE:

Macros Made Easy

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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.

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

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

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

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

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

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

Here’s what I cover in this episode:

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

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

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

RESOURCES MENTIONED IN THIS EPISODE:

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

Eat to Lean Coaching

Macro Mastery Quiz

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

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Struggling with perimenopause weight loss and wondering why what used to work just isn’t cutting it anymore? You’re not alone - and you’re definitely not broken.

In this episode, I’m breaking down 5 mistakes that make perimenopause weight loss harder than it needs to be - and more importantly, what to do instead. If you’ve ever felt like your body is working against you in your 40s or 50s, this episode is your roadmap back to progress, confidence, and clarity.

We’ll talk about why extreme restriction, cardio-only routines, and scale obsession are actually stalling your goals - and what truly works when it comes to how to lose weight during perimenopause. Whether you’re dealing with perimenopause weight gain, frustrated with your results, or just plain confused by the mixed messages out there, I’ve got your back.

If you’ve been searching for the best macros for perimenopause weight loss, this is the episode that breaks it all down - without the gimmicks.

Here’s what I cover:

• (6:20) The #1 mindset shift that could transform how you think about perimenopause weight loss - and why “eating less” is the wrong goal
• (10:00) Why quick fixes backfire in perimenopause - and how consistency (not chaos) changes everything
• (13:20) The sneaky way alcohol might be contributing to perimenopause weight gain, even if you’re “just having one glass”
• (17:00) Think cardio is enough? Think again. The muscle-building truth about the best macros for perimenopause weight loss
• (20:30) How to stop letting the scale ruin your day - and what progress really looks like for perimenopause weight loss
• (23:40) The bonus mistake that nobody talks about: how unmanaged stress is silently fueling perimenopause weight gain

By the end of this episode, you’ll feel clearer, more empowered, and way less overwhelmed about what your body needs in this new chapter.

RESOURCES MENTIONED IN THIS EPISODE:

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

Eat to Lean

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

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

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

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

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

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

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

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

RESOURCES MENTIONED IN THIS EPISODE:

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Take the Macro Mastery Quiz

Eat to Lean

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

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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 Lean

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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 Easy

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

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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. 

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

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

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

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

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

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

RESOURCES MENTIONED IN THIS EPISODE:

Eat to Lean

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

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

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

Join me to learn more about:

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

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

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

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

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

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Portion Size Guide

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