In this episode of Sustainable Weight Loss for Women Over 40, I’m joined by the wonderful D’layne Benson, a registered nurse and breathwork facilitator. Together, we unpack the concept of nervous system regulation and why it’s essential for women in midlife navigating stress, people-pleasing, and hormonal changes.

We discuss:

• What nervous system regulation really is and how to identify fight-flight-freeze-fawn responses.
• Practical tools to calm your body and manage stress effectively.
• How deep-rooted beliefs around self-worth impact your health, weight, and overall well-being.
• Tangible steps to take better care of yourself, set boundaries, and create space for healing.

This conversation is packed with insights and actionable advice that can help you shift from survival mode to thriving in midlife.

Connect with D’layne Benson:

Instagram: @dlaynebensonwellness

Join The Macro Maven’s Society:

The Macro Maven’s Society is your ultimate membership for sustainable weight loss, tailored for women in their 40s and 50s. You’ll get all the tools, support, and guidance you need to lose weight and keep it off—without giving up your favorite foods.

Learn more and join here: The Macro Maven’s Society.

🎧 Listen to My Secret Podcast!

Get access to exclusive episodes packed with even more tips, insights, and actionable advice to help you on your weight loss journey. Subscribe here: Secret Podcast.

Apply for 1:1 Coaching:

Looking for personalized support and one-on-one guidance? Apply for my limited coaching spots here: 1:1 Coaching Application.

Thank you for tuning in! Don’t forget to subscribe and leave a review—it helps more women like you discover the show. 💛

Today, I’m joined by my internet friend Casey from @CaseyDoesMacros!

We first connected back in 2021 when we trained together as macro coaches under Amber at Biceps After Babies. Casey has an incredible weight loss story, and her journey is as real and inspiring as it gets.

In this episode, Casey shares her experience of losing 100 pounds, navigating the challenges of life after weight loss surgery, and how macro counting became the sustainable solution that helped her keep the weight off for over five years. We talk about:

• The power of realistic, non-perfectionist approaches to weight loss.
• Why macro counting isn’t just another diet—it’s a lifestyle change that works.
• How trusting the process can lead to lasting results.
• The importance of planning, preparation, and staying consistent.
• Practical tips for balancing enjoyment and effectiveness in your weight loss journey.

Casey’s story is proof that sustainable weight loss is possible, even after years of struggling. Her authenticity and dedication are truly inspiring, and I know you’re going to love her!

Key Takeaways:

• Weight Loss is Just the Start: Casey emphasizes that learning how to maintain weight is the real challenge—and the real success.
• Don’t Wait for Perfect: Life will always be busy; start your journey now and let it take the time it needs.
• Macro Counting is Flexible: You don’t have to give up your favorite foods—you just learn how to enjoy them in balance.

Follow Casey:
Instagram: @CaseyDoesMacros

Let’s Stay Connected:
Follow me on Instagram: @lhasa.macros.moderation
Learn more about The Macro Maven's Society: Join the Membership

Final Thoughts:
If you’ve been struggling with your weight for years, Casey’s story shows that it’s never too late to find a sustainable solution. Macro counting works because it’s not about restriction—it’s about flexibility, balance, and learning what works for YOU. Take your time, trust the process, and enjoy the journey. You’ve got this, my friend!

Until next time, be resilient. 💛

Join The Macro Maven's Society HERE!

Show Notes: 24 Life-Changing Habits for Weight Loss

🎙️ Episode Summary
In today’s episode, I’m sharing 12 life-changing habits to help YOU build sustainable weight loss. We’ll talk about why habits matter, how to build them using strategies from James Clear’s Atomic Habits, and practical ways to implement them. If you’ve been looking for a roadmap to transform your weight loss journey, this episode is for you!

💡 What You’ll Learn in This Episode

• The secret to building habits that actually stick.
• How to start small and use habit stacking for success.
• 12 specific habits that will change the way you approach weight loss.

📋 Habits Preview

• Set clear goals.
• Plan your meals.
• Prioritize protein.
• Hydrate well.
• Practice mindful eating.
• …and more!

📥 Get the Full List
Want all 24 habits plus tips for making them part of your life? Send me a message on Instagram @lhasa.macros.moderation with the word “HABITS,” and I’ll send you the guide for free!

💬 Let’s Connect
Tag me on Instagram and share which habit you’re starting today! I’d love to cheer you on.

🎧 Listen Now
Hit play and take the first step toward a more resilient, healthier you.

Join The Macro Maven's Society HERE!

Episode Summary:
In this episode, I sit down with Kate McDowell, a Registered Holistic Nutritionist and Root Cause Testing Practitioner, to explore the transformative power of holistic health approaches. Kate shares her personal journey—from being diagnosed with multiple chronic illnesses, including MS, Hashimoto's, and PCOS, to finding freedom through root cause testing and nutrition. Together, we discuss why traditional medicine often misses the mark, how stress and environmental toxins impact weight loss, and practical steps you can take to feel empowered in your health journey.

Whether you’ve been struggling with unexplained symptoms, weight loss resistance, or chronic stress, this episode is packed with insights to help you take charge of your health.

What You’ll Learn:

• Kate’s inspiring story of overcoming chronic illness and reclaiming her health.
• The power of root cause testing and how it can uncover hidden issues.
• Why your body holds onto weight when it doesn’t feel safe.
• Simple, actionable tips to reduce toxic load and improve your environment.
• The surprising connection between stress, metabolism, and weight loss.
• Why traditional lab tests often miss the bigger picture of health.

Links and Resources:

• Connect with Kate McDowell:
  • 🌐 Website: www.alignednaturalhealth.com
  • 🎁 Free Guide: https://guide.alignednaturalhealth.com/home
  • 📸 Instagram: @alignednaturalhealth

Let’s Connect:

• 🌟 Join The Macro Maven's Society: https://macrosandmoderation.com/membership
• 🎧 Listen to more episodes: https://macrosandmoderation.com/podcast
• 📸 Instagram: @lhasa.macros.moderation

Join The Macro Maven's Society HERE!

🔗 Join us in The Membership: macrosandmoderation.com/regmembership

🔗 Come say 👋 to me on Instagram: @lhasa.macros.moderation

Feeling stuck and overwhelmed? In this episode, I share three simple, actionable steps to help you regain control, feel better, and create momentum in your weight loss journey—just in time for the busy holiday season. These tips are easy to implement, no matter how chaotic life gets.

What You'll Learn in This Episode:

• Why prioritizing protein is your secret weapon for weight loss and energy.
• How just 20 minutes of movement can reset your mood and mindset.
• The power of planning just one balanced meal to set the tone for your day.

Key Takeaways:

1. Protein is key: Aim for 120g a day. Start with a protein-rich breakfast and add protein to each meal and snack.
2. Move for 20 minutes: Walk, stretch, or dance—it doesn’t have to be intense, just get moving!
3. Plan one meal: Prepare one healthy, balanced meal for the week to feel more in control.

Call to Action:
If this episode resonated with you, share your story with me on Instagram at @lhasas.macros.moderation. I’d love to hear how these tips helped you!

Episode Summary:
Menopause isn’t just about hot flashes and mood swings—it’s also when weight loss can feel impossible. I’ve been hearing from so many of you about how frustrating it is to feel like your body has hit the pause button. In this episode, I’m breaking down what’s really going on with your hormones, why the usual diets and workouts aren’t cutting it, and how to work with your body to start seeing results again.

Oh, and because we need to laugh through this phase, I’ll also share some of the rare (and funny!) menopause symptoms no one warns you about.

Here’s What I Talk About in This Episode:

• Why menopause changes everything when it comes to weight loss.
• The 15 symptoms of menopause that could be sabotaging your progress (yes, including the funny ones).
• The specific strategies I recommend to get the scale moving again—even during menopause.

Highlights from Our Chat:

• [03:12] Why menopause makes weight loss so challenging and what’s actually happening in your body.
• [08:45] Those weird symptoms (electric shocks, anyone?) and how they might affect your journey.
• [15:20] How protein and strength training can totally change the game.
• [20:05] My favorite tips for working with your body, not against it.

Resources I Mentioned:

• My free guide: Protein for Weight Loss—grab it here.
• Want support with your weight loss journey? Join my membership for personalized guidance. Click here for more info.

Let’s Stay Connected:

• Instagram: @lhasa.macros.moderation

Other accounts mentioned

Dr Mary Claire
Dr. Stacy Sims

My Sign-Off:
"Until next time, my friends, be resilient. Your body isn’t broken—it’s just adjusting, and I’m here to help you navigate it."

🔗 Join us in The Membership: macrosandmoderation.com/regmembership

🔗 Come say 👋 to me on Instagram: @lhasa.macros.moderation

🔗 Free Protein Guide 😍

Episode Summary:
Have you ever thought, “My metabolism is too slow,” or “It’s too late for me to feel confident in my body again”? These beliefs can feel so real, but they’re actually just myths—and today, we’re busting them wide open. In this episode, I’m sharing why these limiting beliefs are keeping you stuck and how you can start rewriting your story today.

I'll talk about:

• Why metabolism isn’t your enemy (and how to work with it).
• The truth about age and what’s really possible for your body.
• How to enjoy your favorite foods without derailing your progress.
• A simple belief-busting exercise to transform your mindset and help you see real results.

It’s time to let go of those myths and step into a new, more empowering way of thinking about weight loss. You don’t want to miss this one!

Join The Macro Maven's Society HERE!

🔗 Join us in The Membership: macrosandmoderation.com/regmembership

🔗 Come say 👋 to me on Instagram: @lhasa.macros.moderation

Welcome back to the show, friends! In today’s episode, I’m diving into one of the biggest game changers for sustainable weight loss and healthy habits: **consistency**.

We all know how tough it can be to stay consistent, especially when life gets in the way. That’s why I’m sharing practical strategies to help you stick to your goals, feel empowered, and make progress—without striving for perfection.

Here’s what you’ll learn:

1. **Mindset Shifts for Lasting Motivation**
Discover how celebrating small wins can keep you inspired, even on challenging days.

2. **Setting Realistic, Doable Goals**
Learn why breaking big goals into bite-sized pieces makes it easier to keep going, and how one of our members found success with this approach.

3. **Scheduling Habits Like Appointments**
I’ll explain how treating your healthy habits as non-negotiable can create powerful momentum.

4. **Creating an Environment for Success**
Find out how simple changes in your surroundings can make healthy choices effortless.

5. **The Power of Accountability & Community**
Hear why support networks, like our incredible membership community, can be key to your success.

6. **Giving Yourself Grace**
Learn how self-compassion can help you bounce back from setbacks faster and with less stress.

Plus, I share examples from our members and stories outside of weight loss so you can easily relate to these strategies in different areas of life.

**Takeaway Message:** Consistency is about progress, not perfection. With these strategies, you’ll feel more equipped to show up for yourself and keep moving forward.



If you enjoyed this episode, please share it with a friend who could use a little extra motivation. And remember, small, consistent actions lead to big results over time. Until next time, be resilient, and keep believing in yourself. You’ve got this!