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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.
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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.
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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.

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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

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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.

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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.

If this episode resonates with you, be sure to subscribe, leave a review, and share it with a friend who needs to hear it. You can also screenshot the episode, share it on Instagram, and tag me [@yourhandle]—I’d love to hear your biggest takeaway!

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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

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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

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Have you ever felt overwhelmed by dieting, calorie counting, or trying to eat "perfectly" only to find yourself stuck in a cycle of diet restriction and frustration? You’re not alone! 

In today’s episode of Mindset and Macros, we’re diving into the topic that changed everything for me—MACROS.

What are macros, and why do they matter? If you’ve ever heard the term but felt confused, this episode is for you! I’ll break it all down in a way that makes sense for your busy life, so you can finally stop guessing and start fueling your body in a way that works for YOU.

In This Episode, We Cover: Macronutrients, or macros, are the building blocks of your nutrition, but what do they really mean for your health? In this episode, we’ll break down what macros are and how tracking them differs from simply counting calories. You'll learn why carbs are NOT the enemy and how to use them effectively, the power of protein for fat loss, muscle gain, and satiety, and the crucial role fats play in supporting your hormones, metabolism, and overall health. Plus, I’ll tell you how to read food labels and apply macros to your daily life in a simple, sustainable way.

If you’re tired of yo-yo dieting, feeling out of control around food, or just want to feel stronger and more confident in your body, this episode will give you the tools to make informed, sustainable changes. No more restriction—just balance, freedom, and results!

Ready to finally take control of your nutrition without the stress of restrictive dieting? Tune in now!

Grab your FREE How to Calculate Your Macros Guide here.

If you enjoyed this episode, don’t forget to follow the show and leave a review! Your support helps us reach more women who are struggling with weight loss and overwhelm, so they can find the guidance and encouragement they need.

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6 Benefits of Tracking Your Macros

You can lose weight. You can feel strong. Period.

In this episode, I want to show you that reaching your weight loss goals is possible through the power of macro counting. You don’t have to give up the foods you love or feel restricted to see results. There’s a way to eat in a way that works for you while still making progress, and I’m here to prove it to you.

Tracking macros has completely transformed my approach to food and fitness. It has helped me lose weight, gain muscle, build strength, and improve my mental health—all without sacrificing the foods I enjoy. In this episode, I’m sharing six key benefits of macro tracking and how it can shift your mindset around food.

I know what it feels like to be stuck, lost, and overwhelmed. But through tracking macros, I found a way to take control of my nutrition and my mind, and I want to help you do the same. If I can do it, so can you.

By the end of this episode, you’ll not only feel more motivated to improve your nutrition, but you’ll also have a deeper understanding of why these changes matter. You’ll learn how macro tracking affects metabolism, how it creates a flexible and customizable eating plan, and how it increases energy and supports muscle growth. More importantly, you’ll walk away knowing that you deserve to feel happy, confident, and strong in your body.

This episode is packed with the science and motivation you need to take action. I am on a mission to help you use the power you already have inside you to change your life and finally lose the weight you’ve been dreaming of.

Change is possible, and I know this because I’ve done it. You have the power to transform your relationship with food through the choices you make every single day. You deserve to be happy, and I believe in your ability to create the life you want.

Grab my FREE How to Calculate Your Macros Guide

If you loved this episode, please take a moment to subscribe and leave a review! Your support helps me reach more amazing women who need these tips and strategies. Thanks for tuning in to Mindset and Macro Podcast! See you next week!

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Hey there! I’m Jennifer Peeke, and I am so excited to welcome you to the Mindset and Macros podcast!

If you’re a busy woman feeling overwhelmed by nutrition advice, tired of restrictive diets, and ready to take control of your weight loss in a way that actually fits your life—you’re in the right place.

As a certified women’s coach, I’ve been where you are. I know the frustration of trying to figure out what really works, the exhaustion of feeling stuck, and the negative thoughts that can hold you back. That’s exactly why I created this podcast—to give you real, practical strategies to build strength, confidence, and freedom with food.

Some days, we’ll talk about mindset shifts to help you break free from self-doubt and finally trust yourself again. Other days, I’ll share simple, effective ways to make macro tracking work for you—not against you. No fads, no gimmicks—just tools that actually help.

Every week, I’ll be here with actionable steps to help you feel stronger, more confident, and completely in control of your health and wellness journey. So, go ahead and hit that subscribe button wherever you listen to podcasts—because you don’t want to miss what’s coming!

I believe in you. I know you’re capable of more than you think. And I can’t wait to be part of your journey with the Mindset and Macros podcast.

Let’s do this together!