Do you feel like food is constantly on your mind?
Maybe you're overwhelmed with cravings, fighting food guilt, or stuck in a binge eating problem that leaves you starting over every Monday with zero motivation.

If that sounds like you, take a deep breath! You’re not alone, and this episode is exactly what you need.

Inside this powerful episode of the Mindset and Macros Podcast, we’re uncovering what’s really going on when food thoughts take over your brain, and how to quiet that food noise so you can move forward with confidence, clarity, and energy.

Whether you're trying to lose weight, make progress with your nutrition, or just feel less controlled by food, this one’s for you.

Here’s what we’re diving into:

• The hidden signs of food obsession (and why it’s not your fault)
• The 2 major causes behind your binge-restrict cycle (hint: it’s not about willpower!)
• How to stop using food to cope with overwhelm, stress, or low energy
• 3 doable steps to help you shift your mindset, reduce cravings, and feel more in control
• Why so many women struggle to lose weight because they’re not eating enough (yep, really!)
• How to finally stop labeling foods as “good” or “bad” and start eating with confidence

You’ll walk away with real, practical tools to heal your relationship with food, stay motivated, and make progress without restriction or shame.

Because here’s the truth: You can lose weight, boost your energy, and feel amazing in your body without cutting out carbs or hating every bite you eat.

Hey! Do you want to hang out with us and continue the conversation? Join the Mindset and Macros Community here.

Inside the Free Mindset and Macros Community, you’ll get:

1. Answers to your questions on mindset and macros
2. Fat loss strategies
3. Support and encouragement for busy women just like you

Join the community here..  

Become a Mindset and Macros Insider and get weekly emails from me with: 

1. The latest podcast episode.
2. Tips on fat loss, tracking macros, and shifting your mindset to have food freedom and more confidence.
3. Early Bird access to special offers.

Sign up here.

Listen to Episode 08 | Emotional Eating Isn’t the Problem-Avoiding your Feelings is: What re you Really Hungry For?. Listen Here.

Ready to lose weight in a way that actually lasts—without cutting out your favorite foods?

Grab my FREE How to Set Your Macros guide and learn the simple, flexible approach that helps you fuel your body, hit your goals, and still enjoy what’s on your plate. Grab it here.

Link the Epidose web page here.

PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women like you who want to transform their health so they can look and FEEL their best without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!

Link to the Mindset and Macros Podcast here.

And don’t forget to hit follow so you never miss a new episode when it drops. Thanks for being here. I’m always cheering you on.

Summer is almost here, and if you're feeling the pressure to drop weight fast, you're so not alone. But before you start slashing calories or grabbing that next quick-fix cleanse… hit play on this episode.

In today’s episode, I’m pulling back the curtain on what actually works when it comes to fat loss, especially for busy women over 40 who want results that last. If you’ve ever tried to lose weight quickly only to end up feeling burned out, bloated, or just straight-up frustrated… this episode is for you.

You’ll learn:

• The difference between fat loss and weight loss (yes, it matters)
• Why the scale isn't always telling the full story
• What to do instead of jumping on another diet bandwagon
• 4 powerful, realistic strategies you can start using today to feel more confident by summer

No gimmicks. No shame. No starvation. Just simple, sustainable advice you can actually follow, even with a packed schedule.

Grab your headphones and let’s ditch the diet drama and focus on what actually works.

Ready to feel amazing in your body this summer, without obsessing over food or numbers? This episode is your first step. 

Feeling overwhelmed by what to eat when life gets chaotic? You’re not alone.  In this episode of the Mindset and Macros podcast I'll share ways to help you ditch the stress and build a realistic, sustainable meal planning routine that actually works for your busy lifestyle. Whether you’re juggling work, kids, or social events, you’ll walk away with practical strategies to structure your meals, hit your macros, and lose fat without feeling deprived, or spending hours in the kitchen. 

I'll walk you through why generic meal plans don’t work, and how creating your own flexible plan builds confidence, food freedom, and long-term success. You’ll learn how to set up your day, break down your calorie, protein, and fiber goals, and build meals that satisfy both your hunger and your cravings (yes, dessert included!).

 If you’ve ever thought, “I just wish someone would tell me what to eat,” this episode flips that script by teaching you how to trust yourself to make empowered food choices, even when life throws a curveball. Plus, I'll share pro tips, including how to pre-log meals, and structure your day around real life for those “I-don’t-know-what’s-for-dinner” moments. Say goodbye to food guilt and hello to calm, confident, consistent meal planning. 

Grab your headphones and get ready to simplify your food, stick to your goals, and feel amazing in your body again.

Link to Episode 07 | Calculate Your Macros With Confidence: The Step-By-Step Plan to Help You Calculate Your Macros, so You Can Eat More and Still Burn Fat https://www.buzzsprout.com/2456507/episodes/17045065 

Ready to lose weight in a way that actually lasts, without cutting out your favorite foods?

Grab my FREE How to Set Your Macros guide and learn the simple, flexible approach that helps you fuel your body, hit your goals, and still enjoy what’s on your plate. Grab it here.

Want to continue the conversation? Join the Mindset and Macros Community at: Link to Facebook Group

Link episode web page here.

PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women, like you, move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!

And don’t forget to hit follow so you never miss a new episode when it drops. Thanks for being here—I’m cheering you on always.

Welcome back, my beautiful friend! In today’s episode, we’re diving into one of the most underrated fat loss tools: protein. If you’ve been feeling overwhelmed trying to lose weight, confused by all the information on counting calories, or stuck in a cycle of cravings and little to no progress, this episode is for you. 

We’re breaking down exactly how protein helps with fat loss and why it’s so important for feeling full, energized, and confident, without falling into another binge eating cycle. I’ll show you how protein can reduce cravings, balance your blood sugar, and help you stay on track, especially when you’re juggling a million things and don’t have time to overthink food. 

You’ll learn easy ways to get more protein foods into your day with simple, practical tips and no complicated tracking or living on chicken and broccoli required. Whether you’re curious about protein shakes, protein powder, or looking for better protein snacks or high-protein foods, I’ve got you covered. 

I’ll even share how a macro tracking app can take the guesswork out of your meals and how to build balance into your day without burnout. Remember, losing weight isn’t just about eating less; it’s about fueling your body in a way that helps you feel strong, satisfied, and in control. You deserve to feel confident, and this episode is here to help you get there, with more protein and a better mindset. 

Let’s make your health journey simple, sustainable, and full of progress. I can’t wait for you to listen!

Want more real-life tips, mindset shifts, and no-fluff nutrition advice delivered right to your inbox? Join the newsletter and get the support you need to stay consistent, motivated, and on track—every single week. You won’t want to miss it!

PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women, like you, move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!

And don’t forget to hit follow so you never miss a new episode when it drops. Thanks for being here—I’m cheering you on always.

Ready to lose weight in a way that actually lasts—without cutting out your favorite foods?

Grab my FREE How to Set Your Macros guide and learn the simple, flexible approach that helps you fuel your body, hit your goals, and still enjoy what’s on your plate. Link Here

Want to continue the conversation? Join the Women 40+ Losing Weight with Mindset and Macros Community at: Link to Facebook Group

Link to Episode web page

Have you ever found yourself standing in the pantry, reaching for the cookies—not because you’re hungry, but because you’re overwhelmed, tired, or just need a break from it all? You’re not alone. So many of us turn to food when emotions run high, and while it might feel like the food is the problem… it’s not. Emotional eating isn’t the real issue—avoiding your feelings is.

In today’s episode, I’m sharing the truth about emotional eating—what it really is, where it comes from, and how to begin breaking free from the guilt-shame cycle so you can feel empowered around food again. I even open up about my own struggles with emotional eating (yes, I have a thing with gummy bears!) and how I’ve learned to make peace with food, my body, and my emotions through mindset work, small shifts, and a whole lot of grace.

If you’ve ever thought, “Why do I keep eating when I am stressed?” or “I do great during the day, then crash at night with snacks”—this episode is for you. We’re diving into how to spot emotional vs. physical hunger, the common triggers you might not realize are driving your cravings, and practical tools you can use to pause, reflect, and respond in a way that supports your goals.

Lean in as I walk you through the exact questions I teach my clients to ask themselves in those “I need something now” moments—and how to create your own feel-better list so food doesn’t have to be your only comfort tool.

Friend, this isn’t about cutting out all the treats or getting it perfect. It’s about progress. Awareness. And giving yourself permission to choose differently—with love and without shame. You are not broken. You’re doing your best. And that’s more than enough.

If you’re ready to take back control, ditch the guilt, and approach emotional eating with clarity and compassion, this one’s for you. I pray it encourages you right where you are.

Ready to stop letting food control your day?
 Grab my FREE How to Set Your Macros Guide and learn how to fuel your body in a way that supports your goals and still includes the foods you love.
Download the Free Guide

Want to join a judgment-free zone where women just like you are learning to stop emotional eating, ditch all-or-nothing diets, and feel at peace with food again?
 Come hang with us inside the Mindset and Macros Community on Facebook.
Join the Community Here

Loved the episode?
Please take a minute to leave a review on Apple Podcasts—it helps more amazing women find this show and lets me keep pouring into this mission. Your words truly mean the world to me.

And don’t forget to hit the Follow button so you never miss an episode of the Mindset and Macros podcast. We're in this together, and I’m cheering you on every step of the way.

Calculate Your Macros with Confidence: The Step-by-Step Plan to Help You Calculate Your Macros, So You Can Eat More and Still Burn Fat

Episode Description:
In this empowering episode of the Mindset and Macros Podcast, we’re ditching the diet confusion and diving deep into how to calculate your macros—the right way. If you’ve ever Googled a macro calculator and walked away more overwhelmed than empowered, this episode is for you. I'm walking you through exactly how to set your macros step-by-step so you can eat more, burn fat, and finally feel confident tracking macros without the guesswork.

Whether your goal is sustainable fat loss, building lean muscle, or simply maintaining your weight with less stress, this episode breaks it all down in a way that fits your busy lifestyle. Learn how to calculate your Total Daily Energy Expenditure (TDEE), set your calorie goals, and customize your protein, carbs, and fats based on your body composition goals. This is macro tracking for women, simplified.

I’ll also share the biggest mistakes I made when I first started tracking macros (hello, carb guilt and overthinking!), and how I finally created a flexible system that works—not just for me, but for my clients too.

You'll learn:

• Why setting your own macros is more effective than relying on an online macro calculator
• How to track your current calorie intake for an accurate starting point
• The easiest way to estimate your TDEE so you know exactly how many calories you burn daily
• How to set calorie targets for cutting, bulking, or maintaining
• The exact macro breakdown to support your fat loss or muscle-building goals
• Why hitting protein, carbs, and fats doesn’t need to be perfect to work
• How to use macro tracking as a tool—not a diet

Grab a notebook (or download my free step-by-step macro guide linked below!) because this is your roadmap to setting macros that actually work for your body and your life.

If you're tired of restrictive diets, cookie-cutter plans, or spinning your wheels with “just eat less and move more” advice—this episode is going to be a game-changer.

Don’t forget to subscribe and leave a review on Apple Podcasts! I might just read yours on the next episode 

Listen now and learn how to calculate macros for fat loss with clarity, confidence, and ease!

P.S. If you’re loving the podcast, it would mean so much if you took a minute to leave a quick rating and review. It helps me reach more amazing, health-empowered women—just like you—who are ready to transform their lives without giving up the things they love.

And don’t forget to hit follow so you never miss a new episode when it drops.

Thanks for being here—I’m cheering ALWAYS cheering you on!

Ready to lose weight in a way that actually lasts—without cutting out your favorite foods?

Grab my FREE How to Set Your Macros guide and learn the simple, flexible approach that helps you fuel your body, hit your goals, and still enjoy what’s on your plate.  Here is the my FREE How to Set Your Macros Guide

My Free Mindset and Macros Facebook Community: A place where women to lift eachother up and share thier wins! Join us here: Facebook Community

Link to episode 1: Surprising Benefits of Tracking Macros 

Link to Episode 2: What are Macros

Link to episode web page: Episode 7

Link to the food scale

Hey mama, if meal prep feels overwhelming or totally unrealistic with your busy schedule—this episode is for you. In today’s episode of Mindset and Macros, we’re cutting through the noise and getting real about how to make meal prep simple, flexible, and actually doable for your day-to-day life.

I’m sharing five practical tips that will help you spend less time stressing over food and more time feeling confident in your choices. Whether you’re managing work, kids, sports schedules, or all of the above, these strategies are designed to support your health goals—without the pressure of perfection. We’re talking about starting small, using tools you already have, and creating systems that save your time, energy, and sanity.

Plus, I’m giving you three easy, actionable steps you can start using this week to make your meals easier and more manageable—even on the busiest days.

If you're ready to stop starting over every Monday, simplify your food choices, and finally feel in control of your nutrition, this episode is a must-listen. Let’s make meal prep work for you, not the other way around.

Want to continue the conversation? Join the Mindset and Macros community 

This episode is one so many busy moms need to hear. If you’ve ever felt defeated by the scale—especially after doing all the “right things”—you’re not alone. I’m sharing the story of my client Sarah, who was showing up for herself consistently. She was getting her workouts in, hitting her protein goals, feeling stronger, more energized, and her clothes were fitting better. But the second she stepped on the scale and saw that the number hadn’t changed, all her confidence vanished. Sound familiar?

In this episode, I'm breaking down why the scale isn’t telling the full story when it comes to fat loss and progress. You'll learn why your weight might stay the same—or even go up—even when you’re losing fat, and more importantly, you’ll discover five better, smarter ways to track progress that actually reflect your hard work. We’re talking progress photos, body measurements, and powerful check-ins around energy, mood, and strength that reveal what the scale can’t. These tools help you see how your body is changing, even when the number doesn’t budge.

We’ll also dive into the hidden reasons your weight can fluctuate—like water retention, hormones, digestion, glycogen storage, and even muscle gain. These fluctuations are normal and often reflect positive changes in your body composition and metabolic health. I’ll walk you through how to take consistent progress photos, what and when to measure for body measurements, and how to create a simple weekly check-in routine to track things like energy, sleep, strength, and mood. These non-scale victories (NSVs) matter just as much—if not more—than any number on the scale.

At the end of the episode, I’m giving you three actionable steps you can take today to shift your focus and build confidence in your journey—without relying on the scale. Whether you’re just starting out or you’ve been on this journey for a while, this episode will remind you that progress is so much more than a number. You’ll leave with practical tips and mindset shifts to help you stay consistent and motivated, even when the scale isn’t cooperating.

Want to continue the conversation? Join the Mindset and Macros community 

If you're a busy woman juggling a demanding schedule, trying to lose fat, boost your energy, or simply fuel your body better without restrictive dieting—this episode is for you. Today, we’re diving into five simple, realistic steps to help you start tracking macros, even with a packed calendar. Whether you're new to macro tracking or you've tried it before and felt overwhelmed, this episode is all about making it feel doable, sustainable, and effective.

You’ll learn exactly why macro tracking is a powerful tool for fat loss, muscle growth, and overall health—especially when you’re short on time and energy. I’ll guide you through how to pick a user-friendly macro tracking app (like MacrosFirst), how to use a digital food scale for more accurate tracking, and how to estimate portion sizes when you’re eating out or away from home. We’ll also talk about the importance of meal planning and prepping in advance—a must for busy women who want to stay on track without overthinking every meal. I’ll share my own tips for keeping things simple, including how to build a go-to meal list, batch-cook protein sources, and label containers for easy logging.

This episode also emphasizes the importance of consistency and flexibility. Macro tracking isn't about being perfect—it’s about learning, experimenting, and finding what works for you. Some days you’ll be spot-on, and others might be off—but that’s okay. The goal is progress, not perfection. I’ll also share three actionable steps you can take right now to start tracking without the overwhelm: download a tracking app, weigh just one meal today, and plan tomorrow’s meals before your day gets started.

If you're a working professional, a mom, or just someone constantly on the go trying to lose weight and feel better without restrictive diets, you’ll love the practical tips in this episode. These strategies are designed specifically for busy women who want to track macros, lose fat, and build healthy habits without the stress.

If this episode helped simplify macro tracking for you, please subscribe, leave a review, and share it with a friend who’s ready to ditch dieting for good. And don’t forget—you are capable, you are strong, and you are absolutely worth the effort. Until next time, celebrate every small victory, and keep showing up for yourself, one choice at a time.

Want to continue the conversation? Join the Mindset and Macros community 

Grab my FREE How to Calculate Your Macros Guide

Episode 1 Surprising Benefits of Macros

Episode Title: Progress Over Perfection
Podcast: Mindset and Macros

Episode Overview:

If you've ever felt like you “blew it” after one off-plan meal or struggled with the all-or-nothing mindset when it comes to eating, this episode is for you. Today, we’re diving into why progress—not perfection—is the key to sustainable weight loss and a healthier relationship with food.

What You'll Learn in This Episode:

• How perfectionism sabotages your weight loss journey.
• The dangers of the all-or-nothing mindset and how it leads to inconsistency.
• Why food guilt and unrealistic diet rules are keeping you stuck.
• How to shift your mindset and embrace flexibility in your eating habits.
• Three actionable steps you can take right now to break free from perfectionist thinking.

Why This Episode is a Must-Listen: In this episode, I share a personal experience of eating out guilt-free—a huge shift from my former mindset of obsessing over every food choice. You’ll also learn how the 80/20 rule can help you enjoy treats without feeling like you’ve failed. Plus, I’ll walk you through key mindset shifts that will help you stay consistent without the pressure to be perfect.

If you’re ready to finally break free from the perfectionism that’s been holding you back, this episode will give you the mindset shifts and tools you need to stay consistent, enjoy food without guilt, and create lasting change in your health journey.

Did you love this episode? Don’t forget to follow the show and leave a review—it helps more women just like you find this message! Let’s connect—tag me on Instagram and share your biggest takeaway from today’s episode!

Want to continue the conversation? Join the Mindset and Macros community 

Grab my FREE How to Calculate Your Macros Guide