Macros Made Easy with Emily Field RD

If you are in midlife and feel like you have to diet hard to see results, this episode is for you. In today’s episode of Macros Made Easy, I share three real client stories that prove you do not need to diet hard to make progress in midlife. These client stories come from women who were already trying, already training, and already putting in effort, yet still felt stuck and frustrated.
In this episode, I walk you through exactly what changed when these women learned how to know maintenance calories instead of guessing or undereating. Understanding how to know maintenance calories helped them stop jumping into another fat loss phase out of fear. When you truly understand how to know maintenance calories, you can support your body instead of constantly trying to diet hard.
We talk about why staying in a constant fat loss phase often backfires in midlife. These client stories show how choosing the right fat loss phase at the right time matters more than pushing harder. I explain how to move into and out of a fat loss phase without spiraling or feeling like you failed if the scale does not move right away.
In this episode, you will learn
• How to know maintenance calories without fear or confusion
• When a fat loss phase makes sense and when it does not
• How to train for strength not size in midlife
• Why client stories reveal patterns that generic plans miss
• Why you do not need to diet hard to see real results
By the end of this episode, you will understand why these client stories prove that midlife progress comes from better strategy, knowing how to know maintenance calories, choosing the right fat loss phase, and learning how to train for strength not size, not from trying to diet hard.
RESOURCES MENTIONED IN THIS EPISODE:
Access free and low-cost resources and services from this episode HERE!
Read the full show notes for this episode HERE!
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Most women know exactly what they want when it comes to their health. Lose weight. Feel leaner. Be more consistent. Have more energy.
But after years of coaching, I have learned that wanting results is not the same thing as practicing change. In this episode, I explain why outcome goals often fall apart and why process goals are what actually create progress that lasts.
I walk you through the real difference between outcome goals and process goals and why outcome goals tend to feel motivating at first but rarely survive real life. Outcome goals do not guide you on a random Tuesday when you are tired.
This episode is about shifting your focus away from outcome goals and toward process goals that support your body and your life.
I share practical examples of how to turn vague outcome goals into clear process goals you can actually execute. We talk about how sustainable behaviors like eating regularly, lifting consistently, and using tracking macros strategically create momentum over time. When process goals lead the way, sustainable behaviors stack naturally, and consistency becomes a byproduct instead of a personality trait.
Listen now to learn how to shift from outcome goals to process goals, build sustainable behaviors, and use tracking macros as a supportive tool instead of a source of pressure.
RESOURCES MENTIONED IN THIS EPISODE:
Access free and low-cost resources and services from this episode HERE!
Read the full show notes for this episode HERE!
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If you are closing out the year feeling proud, exhausted, frustrated, or ready for a reset, this episode is for you. I want to help you see your year clearly and use everything you learned to build the strongest version of yourself in 2026. This is your moment to reconnect with daily habits to improve life, shape a truly healthy new year, and begin the work that helps you become your best self.
So many women think they need a perfect plan in January, but the real growth begins right now. This episode will give you the end-of-year motivation you need to keep moving, even if this season feels heavy or inconsistent. You are not starting over. You are starting differently, and you already have more data, more experience, and more self-awareness than you realize.
I share my own reflections from this past year, including the moments I struggled, the seasons of limbo, and how I rebuilt my routines with compassion. These are the same strategies I teach inside Eat to Lean, and they will help you return to the basics with confidence. You will hear how to use daily habits to improve life in small, consistent ways so you can build momentum long before January arrives.
Inside the episode, I walk through what I call the build year. This is the season where your imperfect effort is the entire point. You learn from your patterns. You show up without punishment. You adopt the mindset that helps you become your best self in real life, not in a fantasy version of your schedule. This is how midlife women create a truly healthy new year without relying on willpower alone.
You will learn why your end-of-year motivation does not have to feel perfect to matter. You will learn why skill building, metabolic rebuilding, and mindset rebuilding all count as progress. You will understand why daily habits to improve life carry more impact than any strict plan. And you will hear how to use these habits to become your best self across your routines, your nutrition, and your self-talk.
In this episode, I walk you through:
• Why daily habits to improve life matter more than perfection
• How to create a truly healthy new year without starting from zero
• Why a build year is often the most transformative season
• How to find genuine end-of-year motivation even when you feel drained
• What it looks like to slowly and steadily become your best self
By the end of this episode, you will feel clearer, supported, and grounded in the truth that your future self is built by the choices you make today. And every time you choose awareness over shame or consistency over perfection, you step closer to the woman you are becoming. This is your foundation for a healthy new year and your roadmap for a year of real growth.
👉 Listen in and learn how to use daily habits to improve life so you can become your best self in 2026.
RESOURCES MENTIONED IN THIS EPISODE:
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Read the full show notes for this episode HERE!
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Every year around this time, so many women tell me they want to stay on track, and every year, they feel like the holidays wipe out all the momentum they built in the fall. If that sounds familiar, you are not alone. In this episode, I am walking you through your complete midlife holiday survival kit so you can move through December with more steadiness, more support, and a whole lot more self-compassion.
I talk about why holiday stress management feels harder in midlife and why your old definition of consistency no longer fits your real life. I break down the version of consistency that actually works and how you can stay on track without relying on perfection or willpower. You will hear how a midlife body responds to stress, why the emotional load is so much heavier this time of year, and how a solid holiday routine can help you feel grounded even when everything around you gets louder.
Inside this episode, I share practical tools for holiday stress management, how to create a holiday routine that gives you stability, and how to use flexible nutrition without feeling like you are abandoning your goals. I also walk through how to build an anchor meal, how to create gentle guardrails, and how flexible nutrition helps you stay on track with more ease. You will learn how to use your holiday survival kit to support your mood, your energy, and your body through the busiest time of the year.
One of the pillars I dive into is flexible nutrition because midlife women do not need perfect tracking to stay on track. I show you how to use flexible nutrition to protect your energy, honor your goals, and still enjoy the moments that matter. I also share how to design a holiday routine that keeps you anchored and why the right holiday routine becomes the foundation for effective holiday stress management.
By the end of this episode, you will know exactly how to stay on track using your own midlife holiday survival kit. You will understand how holiday stress management works in real life, how flexible nutrition supports your goals, how a simple holiday routine creates calm, and how to use each pillar to feel confident through the entire season.
This is your permission to stop trying to stay on track through perfection and start learning how to stay on track with strategies that actually work for your midlife body and your real life.
👉 Listen now to learn how to build your holiday survival kit, master holiday stress management, use flexible nutrition, and build a holiday routine that helps you stay on track all season long.
RESOURCES MENTIONED IN THIS EPISODE:
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If you have ever wondered whether you should log food raw or cooked, or felt confused about what your macro-counting app is telling you, you are not alone.
In this episode, I am answering the most common questions I hear from women learning macros for beginners and trying to build confidence with beginner macros without overthinking every choice.
I walk you through exactly how I teach clients to log food in a way that feels simple and accurate. You will learn how to use your macro counting app with less stress, how to understand your macro average, and how to make decisions that support your goals even when life gets busy. Whether you are completely new to macros for beginners or tightening up your current routine, these steps will help tracking feel easier.
This episode breaks down raw versus cooked logging, how to track oils and dressings, what matters most for beginner macros, and why your macro average tells a much clearer story than chasing perfect numbers each day. You will also hear how to save time in your macro counting app, how to log food when you eat out, and how to build consistency without turning tracking into an all-consuming task.
In this episode, I cover:
How to log food the right way for macros for beginners
Why beginner macros do not require perfection
How to use your macro counting app without getting stuck in the details
Why your macro average matters more than any single day
Simple systems that make beginner macros feel sustainable

By the end of this episode, you will know how to log food with confidence, how to read your macro average correctly, and how to use your macro counting app in a way that supports your real life. If you want more help with macros for beginners, check out my DIY Macros Guide, my Custom Macro Calculation service, or join Eat to Lean.
RESOURCES MENTIONED IN THIS EPISODE:
Access free and low-cost resources and services from this episode HERE!
Listen to Episode 46 of Macros Made Easy Here
Blog Post: Eating Healthy at Restaurants: Tips for Dining Out
Read the full show notes for this episode HERE!
CONNECT WITH EMILY FIELD RD:
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