Hey busy women! If you’re tired of the endless cycle of losing motivation, slipping up, and “starting over” every Monday, this episode is for you.

We’re talking all about self-sabotage—the hidden habits and mindset blocks that keep you from reaching your fat loss and weight loss goals. If you want to lose fat, boost your energy, and finally break free from the frustrating start-stop pattern, you’ll love what we cover today.

In this episode, you’ll discover:

• How to recognize self-sabotaging behaviors that stall your fat loss progress
• Simple mindset shifts that help busy women stay consistent without falling into the all-or-nothing trap
• Practical tips to stop “starting over” every week and make real, lasting progress in your weight loss journey
• Why small, sustainable changes are the key to losing fat and maintaining your energy long-term
• How to cultivate self-compassion and stop being your own worst enemy on your weight loss path

If you’re a busy woman ready to lose weight without burnout, increase your energy, and create habits that stick, this episode is your game changer.

Feeling overwhelmed by dieting, frustrated with your progress, or constantly starting over? You’re not alone. In this empowering episode of the Mindset & Macros podcast, we’re breaking down the 4 key phases of macro counting—so you can finally understand how to lose weight with confidence and stop spinning your wheels.

Whether your goal is fat loss, feeling stronger, building muscle, or simply learning how to make healthy food choices even when life gets chaotic, this episode will help you ditch the restrictive mindset and step into a sustainable strategy that actually works.

You’ll learn:

• What TDEE is and how to use it to fuel your body
• How to use macro counting for weight loss without extreme restrictions
• Why you don’t need to live in a constant deficit to see results
• How each phase—cut, bulk, maintenance, and reverse dieting—serves a purpose
• Why taking breaks from dieting can actually accelerate your progress
• Tips for managing cravings, boosting energy, and eating out with confidence
• How to make real progress even if you're short on time, eat fast food, or struggle with binge eating problems

If you’ve ever asked yourself:

• “How do I find time to eat healthy?”
• “What should I eat to stop craving everything at night?”
• “How can I lose weight and still go out with friends or family?”

…this episode is for you.

Because you don’t need more motivation, you need a method!

Hey! Let me help you lose fat and feel confident in a way that actually fits your life!
Join me for a 1:1 coaching call where we’ll work together to create a customized macro plan tailored to your body, goals, and lifestyle. This isn’t a one-size-fits-all diet. It’s a sustainable strategy that works with your busy schedule.
Here’s what you’ll walk away with:

Step 1: Personalized Macro Plan- We’ll calculate the right balance of protein, carbs, and fats for your body and your goals, so you can eat to lose fat without the guesswork.

Step 2: Macro-Based Meal Planning- Learn how to build balanced meals using your custom macros, so you know exactly what (and how much) to eat to lose fat without cutting out the foods you love.

Step 3: Weekly Meal Strategy- We’ll plan out a full week of meals together, so you’re not stuck wondering “What’s for dinner?” You'll pick 3–4 easy, batch-friendly meals and snacks to make your week smoother and less stressful. You’ll leave the call feeling empowered, clear, and ready to take action.

Book your one-hour 1:1 coaching session at a time that works best for you. It will be the best $47 you've spent. Book here.

Inside the Free Mindset and Macros Community, you’ll get: Answers to your questions on mindset and macrosFat loss strategiesSupport 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: The latest podcast episode. Tips on fat loss, tracking macros, shifting your mindset, and more confidence. Early Bird access to special offers.
Sign up 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.

Link to the Mindset and Macros Podcast here.

I would love to hear from you. Send me a message at hello@jenniferpeeke.com

Ever feel like eating out totally throws off your fat loss goals? You're not alone—and the truth is, it doesn’t have to be that way.

In this episode, we’re getting super real about dining out, enjoying the food you love, and still making progress toward your goals. Whether you’re heading to girls’ night, date night, or just don’t want to cook again (we feel you), I’m giving you 6 realistic, guilt-free tips to help you stay on track without bringing your food scale to the table.

We’re talking:

• How to feel confident ordering at restaurants (even without a menu with macros!)
• How to estimate portions without obsessing
• Easy swaps that don’t feel like a sacrifice
• Why one meal will NOT ruin your progress
• What to do before you go out so you can actually enjoy it
• And how to finally ditch that “I blew it” guilt spiral

Because here’s the thing: you deserve to live your life, eat the dang pasta, and still crush your goals. No more food fear, no more perfectionism. This is where mindset meets macros—and it’s exactly how you build real food freedom that lasts.

If you're ready to stop stressing about every bite and start eating out with confidence, this episode is for you.

Are your grocery bills climbing while you're trying to eat healthier and track macros?

Do you feel like macro tracking means buying expensive foods, pre-packed snacks, or wasting what you don’t use?

If you're a busy woman juggling kids, work, and your health goals, this episode is your budget-friendly macro blueprint.

Inside this episode of the Mindset and Macros Podcast, I’m sharing 5 smart, practical ways to hit your fat loss goals without overspending. From meal planning to grocery shopping hacks, freezer-friendly tips, and simple macro-friendly meal prep. You’ll learn how to eat well, feel amazing, and keep more money in your pocket.

What you’ll learn in this episode:

• How to create a realistic macro meal plan that reduces food waste
• Budget-friendly grocery tips for macro tracking (even with a family!)
• The truth about expensive “health” foods, and what to skip
• Smart swaps to cut costs without cutting results

Whether you’re just starting to track macros or you’re a seasoned tracker trying to stay on budget, this episode is packed with value—and encouragement.

No more overspending. No more complicated plans. Just macro success on a budget that works for real life.

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.

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.

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.

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