Ever feel like you're constantly hearing about the magic of protein but not sure why it's so important? 

In today’s episode, we’re digging into why protein is so much more than just a buzzword. I'll walk you through how protein plays a key role in everything from muscle repair to boosting metabolism, and I'll also share tips on how to get more of it in your daily meals. Whether you’re active or just trying to meet your health goals, this episode has you covered!

Join me to learn about:

• (1:30) Why protein is essential for overall health and performance.
• (5:15) How to set personalized protein targets based on your weight and activity level.
• (17:30) Common myths and misconceptions about protein.
• (22:00) Easy, actionable tips to boost your protein intake every day.
• (35:30) How to break free from the boring “chicken and shakes” routine and add variety to your protein sources. 

This episode will shake up the way you think about protein and give you fresh ideas to hit your macros without the boring meals. Trust me, your future self will thank you!

Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.

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:

FREE DIY Macros Guide

Custom Macro Calculation Service

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

How to Dial Up the Protein in Your Meals IG post

Cook Once Eat All Week by Cassie Joy Garcia

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Have you ever felt like macro tracking is just too much?

Trust me, you're not alone. I hear from so many people who feel overwhelmed by the idea of logging every bite or tracking every workout. But it doesn’t have to be that hard! In this episode, I’m breaking it all down and showing you some tools, tech and gadgets to simplify macro tracking. 

I cover the top apps you can use to make tracking a breeze, and dive into how tech (like wearables and smart devices) can simplify things even more, along with some of my favorite tools for meal planning and prep. You'll walk away feeling confident and ready to crush your goals!

Here’s a sneak peek of what I cover:

• (2:05) How to choose the best macro tracking app for your lifestyle: features, pros, and cons of top apps
• (17:00) Why wearables and smart devices can be game changers for macro tracking
• (25:45) My favorite meal planning and recipe apps that will save you time and stress
• (30:15) Smart ways to use Google Assistant (or other assistants) to help with macro tracking
• (33:00) Recommendations for kitchen tools to aid in macro tracking and meal prep

Ready to make macro tracking easy (and dare I say, fun)? Tune in to this episode to learn how to make macro tracking work for your busy life with the help of the right tools and tech. 

Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.

If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram!  And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!

RESOURCES MENTIONED IN THIS EPISODE:

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

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

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In this episode of Macros Made Easy, we’re diving into a topic that often doesn’t get enough attention but affects all women at some point: menopause. 

I’m breaking down everything you need to know about how those changing hormone levels impact your metabolism, body composition, and overall health. Spoiler alert: it’s not all bad! With a few adjustments to your nutrition and fitness routine, you can feel empowered and thrive through menopause.

Here’s what you’ll learn:

• (2:30) Nutritional needs and dietary adjustments for pre-menopausal versus post-menopausal women
• (16:00) The importance of strength training for maintaining muscle mass and metabolic health
• (24:00) How to eat enough protein to support your metabolism
• (27:30) Strategies for supporting bone health
• (34:00) Stress management techniques and the importance of sleep for hormonal balance

Menopause doesn’t have to be scary or overwhelming. Tune in, and let’s navigate this transition together! It’s all about staying informed and making smart, sustainable choices for long-term health. 

Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.

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!

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Ever feel like the world is pushing you to "bounce back" after pregnancy? 

In today’s episode, we’re tackling this head-on with my guest, Ocean Trail—a strength and conditioning coach who specializes in pregnancy and postpartum fitness.

We dive into Ocean’s deeply personal journey with body image before, during, and after pregnancy, and how she has navigated the pressures of society’s bounce-back culture. Plus, she shares her wisdom on embracing self-acceptance, building a strong support system, and navigating social media’s often unrealistic portrayals. 

Whether you’re a new mom or just someone navigating life’s curveballs, this episode is packed with advice to help you focus on what really matters—your health and happiness.

During our chat we dove into:

• (2:50) Ocean's candid story on body image transformation during pregnancy and postpartum 
• (8:45) Breaking down the pressures of “bounce-back culture” 
• (13:00) How self-acceptance and support systems are crucial for new moms
• (21:50) Navigating the impact of social media on postpartum body image
• (32:00) Practical, no-nonsense tips for new moms on fitness and well-being

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

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!

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This week, I’m thrilled to re-release our most popular episode of the podcast. This episode was the very first, and it’s still a fan favorite because it covers the essentials of macros and how they can transform your approach to nutrition.

Since we launched, this episode has continually resonated with listeners who are curious about macros, tracking them, and how this approach can fit into their lives. It’s a great starting point for anyone new to macros or looking to revisit the basics.

Join me as I dive into:

• (2:10) What are macros and why are they important to understand?
• (2:50) Reasons why you should track macros
• (6:10) Actionable steps to get started tracking macros
• (14:50) What is a macro prescription, and how can you get one?
• (17:00) Is macro tracking right for you?

One thing I’ve realized since recording this episode over a year ago, is that I should have emphasized more about embracing the learning process and giving yourself permission to be a beginner. Remember, it's okay to make mistakes and learn as you go—this journey is all about progress, not perfection!

I hope you find this re-released episode as helpful and inspiring as ever. If you enjoyed it, I’d love to hear from you! Share your takeaways by tagging me on Instagram with a screenshot of the episode. And don’t forget to follow, rate, and review the podcast—your feedback means the world to me and helps shape future episodes!

Thanks for tuning in and for being a part of the Macros Made Easy community. Here’s to continuing our journey together towards better health!

RESOURCES MENTIONED IN THIS EPISODE:

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

6 Steps to Get Started Tracking Macros 

Cronometer

MacrosFirst

MyFitnessPal

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Have you ever struggled with eating "enough" after a weight loss journey? 

Trust me, you're not alone. Society often pushes the narrative that our worth is tied to our weight, which makes eating more after a weight loss phase seem daunting.

In this episode, I'm diving into the importance of adequate nutrition post-weight loss. I'll help you shift this “weight loss at all times” mindset and bust common myths, like the idea that maintaining your weight means giving up on health goals.

Here are some of the topics I cover:

• (1:10) What it really means to be in a maintenance phase - and who should consider one?
• (9:10) The truth behind common misconceptions about maintaining your weight.
• (15:30) Challenges that keep people stuck in the restriction mentality and how to break free.
• (18:00) Actionable tips to navigate a maintenance phase and build a sustainable, balanced approach to your health.

Transitioning to maintenance isn't just about holding the line; it's a journey filled with its own set of challenges and rewards. By understanding these aspects, we can create a lasting, healthy lifestyle that goes beyond the numbers on the scale.

Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.

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!

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Have you been considering a vegan diet, but wonder how it might affect your hormone health and fertility? 

In this episode, I dive deep into this topic with functional dietitian Jenny Mahoney. Jenny highlights that while plant-based diets have numerous benefits, they can sometimes fall short in providing essential nutrients crucial for maintaining hormonal health. During our conversation, we explore the potential pitfalls of a vegan diet when it comes to hormone balance and fertility. If you're a woman looking to optimize your nutrition and well-being, this episode is a must-listen.

Tune in to learn more about:

• The crucial nutrients missing from a plant-based diet
• How these deficiencies impact hormone health and fertility
• Practical steps for reintroducing animal products
• Real-life success stories of improved hormone health from Jenny's clients

Whether you're a committed vegan or just curious about the impact of diet on hormone health, this episode offers valuable insights and actionable advice to help you make informed decisions about your nutrition and well-being. Don't miss it!

Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.

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!

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Ever wondered how to keep your nutrition on track while traveling? 

Whether you're jet-setting across the world or hitting the road for a spontaneous adventure, I've got you covered in this episode. We'll dive into practical strategies and tips for maintaining your macro goals no matter where your travels take you. 

From planning ahead to packing the right snacks, you'll learn how to enjoy your trip without derailing your healthy lifestyle.

Tune in to hear about:

• (2:00) How to research food options at your destination to find meals that fit your macros, dietary preferences, and budget.
• (9:00) The best portable snacks like jerky, nuts, and popcorn to keep your energy up on the go.
• (17:00) Tips for prepping macro-friendly meals and snacks that comply with travel regulations and are easy to transport.
• (24:10) Strategies for making healthier choices at convenience stores and fast food joints.

Traveling doesn’t have to mean compromising your nutrition goals. Join me in this episode to learn how to stay on track and enjoy your journey!

Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.

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:

Full show notes HERE

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

MyFitnessPal 

Chronometer

Macros First

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Ever wondered how your favorite cocktail or beer might be impacting your goals? 

In this episode, I dive into the effects of alcohol on body composition and overall health. We'll explore how alcohol influences daily caloric intake, metabolism, and muscle recovery.

Also - as a coach who understands the balance between enjoying life and achieving fitness goals, I'll provide practical advice for incorporating alcohol into a macros-based diet without going completely sober.

Tune in to hear about:

• (7:20) How alcohol influences your body - from metabolism, to daily caloric intake, and muscle recovery
• (15:00) The potential setbacks alcohol can cause in your health journey 
• (20:40) Practical tips for enjoying alcohol while pursuing body composition goals
• (33:00) Common mistakes and misconceptions when it comes to alcohol and macro tracking
• (43:00) Things to consider when deciding how you want to approach your alcohol consumption

This episode is perfect for anyone trying to balance their love for a good drink with their body composition goals. It’s all about making informed choices and enjoying life while staying on track with your health and fitness goals. Cheers to a mindful approach to enjoying your favorite drinks!

Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.

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!

Working Against Gravity Alcohol to Macro Calculator

MacrosFirst - macro tracking app

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Have you ever heard of continuous glucose monitors (CGMs)?

This technology is transforming how we approach nutrition, offering real-time data that can lead to significant health improvements.

In this episode, I had the pleasure of sitting down with Hayden James, a seasoned sports dietitian and diabetes educator. Hayden James and I discuss the broader applications of CGMs, from weight loss to optimizing athletic performance. Our conversation includes client stories, the importance of evidence-based recommendations, and the need for thoughtful consideration when interpreting CGM data. 

If you’re a health data nerd like me, this episode is one you won’t want to miss. Join us for our discussion to learn more about: 

• (2:50) What continuous glucose monitors are, and why you might consider using one
• (4:45) Benefits of continuous glucose monitors (CGMs) for optimizing nutrition for athletes and non-diabetics
• (5:50) How someone might use CGM data for making significant changes in health and nutrition habits
• (11:50) A story about an ultra-athlete with prediabetes using CGM data to stabilize blood sugar levels through personalized nutrition interventions
• (35:00) Potential pitfalls of using CGMs, particularly in non-diabetic populations, and the importance of evidence-based recommendations

Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.

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!

Nicola Guess Blog: Glucose spikes in athletes vs everyone else

Nicola Guess Blog: How Useful are CGMs for athletes?

Nicola Guess Blog: I've got a CGM- what kinds of values are normal?

Outside Magazine: A Real Time Fuel Gauge for Endurance Athletes

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