Mindset and Macros | protein, weight loss, health, energy, wellness, meal prep, nutrition, fat loss

• 28 | Fat Loss Stalled? 3 Reasons Why Skipping Sleep is Sabotaging Your Results

  Are you a busy woman in your prime, juggling work, family, and life, yet struggling to lose weight, feel confident, and make progress no matter how clean you eat or how hard you work out? If you’ve been tracking macros and hitting your workouts and still feel tired, overwhelmed, or stuck on a fat loss plateau, this episode is for you.In this episode of Mindset & Macros, we break down why sleep is the keystone habit for fat loss, especially for women navigating perimenopause, menopause, and hormonal changes. You’ll discover:How poor sleep slows your metabolism, lowers your resting metabolic rate, and prevents fat loss.The impact of insufficient sleep on hormones, including cortisol, leptin, ghrelin, estrogen, and progesterone, which can sabotage weight loss, increase cravings, and trigger stress eating.Why skipping sleep can make you lose muscle instead of fat, reduce strength, and stall workout progress.Simple, actionable strategies to create your Sleep Sanctuary, improve sleep quality, and support fat loss, energy, and hormone balance.If you’re ready to stop spinning your wheels, boost your energy, and finally see results, this episode is packed with science-backed insights and strategies for busy women over 35 who want to lose weight, gain confidence, and feel strong.Ready to lose fat for good?I’m hosting a FREE live workshop: The Macros Method Fat Loss Workshop—and you’re invited!In this training, you’ll learn:✔️What macros are and why they’re the key to sustainable fat loss✔️How to get started with tracking macros without overwhelm✔️Mindset strategies that break the endless diet cycleThis workshop is designed for busy women (30s, 40s, 50s, and beyond) who want a simple, flexible way to lose fat, boost energy, and feel confident without giving up dinners out, family time, or your favorite foods.Save your spot here: Sign up for the free workshopJoin the Mindset and Macros Facebook Community here.Become a Mindset and Macros Insider and receive weekly emails from me packed with tips on fat loss, tracking macros, and shifting your mindset so you can ditch food guilt and experience true food freedom. Plus, you'll get Early Bird access to special offers you won’t want to miss!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. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!Listen 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.Send me a message at [email protected]

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• 27 | Can I Still Lose Fat and Drink Wine? Here’s the Truth About Alcohol and MacrosUntitled Episode

  Are you working hard to lose weight but feeling stuck… even though your meals, workouts, and weight loss nutrition plan seem on point? The answer might not be in your food at all—it could be hiding in your glass. In this episode of the Mindset and Macros Podcast, we’re tackling one of the most overlooked pieces of a weight loss plan: alcohol. If you’ve ever wondered how to lose weight while still enjoying a drink, or whether alcohol belongs in a balanced diet for weight loss, this episode is for you.Here’s what we’ll cover:The surprising ways alcohol impacts fat loss and body fat levels in womenHow alcohol affects energy, cravings, and stress relief (and why this matters for your progress)What to eat and how to track drinks in your macros without blowing your lose weight planMindset strategies to stay confident, motivated, and free from the all-or-nothing cycleThis isn’t about perfectionism, restriction, or cutting out your favorite things—it’s about learning how to fit alcohol into a weight loss meal plan in a way that feels sustainable.If you’re ready for a healthier lifestyle, balanced nutrition, and the confidence to finally stop starting over every Monday, grab your headphones and hit play. Book a 1:1 coaching call. 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 PlanWe’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 PlanningLearn 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 StrategyWe’ll plan out a full week of meals together so you’re not stuck wondering, “What’s for dinner?” You’ll leave the call feeling empowered, clear, and ready to take action—no more confusion, overwhelm, or extreme dieting. Book your 1:1 coaching session at a time that works best for you. Book here.Join the Mindset and Macros Facebook Community here.Become a Mindset and Macros Insider and receive weekly emails from me packed with tips on fat loss, tracking macros, and shifting your mindset so you can ditch food guilt and experience true food freedom. Plus, you'll get Early Bird access to special offers you won’t want to miss!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. 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.Send me a message at [email protected]

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• 26 | How Do Busy Women Get Past Cravings, Stress Eating, and Perfectionism? How to Raise Your Standards

  If you’ve ever felt overwhelmed by your health goals or frustrated by starting strong and then losing motivation, this episode is for you.Here’s the truth: goals sound great, but they’re often temporary. They can actually feed cycles of self-sabotage, perfectionism, and stress eating—leaving you stuck in patterns of overeating, binge eating, and cravings.That’s why today we’re talking about something even more powerful than goals: standards.Standards shift your identity, strengthen your mindset, and give you a framework you can live by every day—so you can create a healthy lifestyle that actually lasts. This approach reduces binge eating symptoms, helps with stress relief, and allows you to feel like a strong woman who is finally in control of her choices.In this episode,  you will learn:Why chasing goals alone often leads to overeating, stress eating, and the “start-over Monday” cycle.How standards anchor your daily choices, even when motivation fades.The role of mindset theory and mindset over matter in breaking free from disordered eating and improving body image.Practical ways to set standards that reduce cravings, help you overcome a binge eating problem, and make progress you can actually sustain.Real examples of shifting from “I want to lose weight” to identity-based standards that build confidence and create a truly healthy lifestyle.Book a 1:1 coaching call. 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 PlanWe’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 PlanningLearn 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 StrategyWe’ll plan out a full week of meals together so you’re not stuck wondering, “What’s for dinner?” You’ll leave the call feeling empowered, clear, and ready to take action—no more confusion, overwhelm, or extreme dieting. Book your 1:1 coaching session at a time that works best for you. Book here.Join the Mindset and Macros Facebook Community here.Become a Mindset and Macros Insider and receive weekly emails from me packed with tips on fat loss, tracking macros, and shifting your mindset so you can ditch food guilt and experience true food freedom. Plus, you'll get Early Bird access to special offers you won’t want to miss!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. 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.jenniferpeeke.comSend me a message at [email protected]

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• 25 | Want Real Weight Loss Results? Stop Cutting Out Fats and Start Doing What Actually Works

  Are you stuck in the cycle of cutting out fats, hoping it will finally help you lose weight, only to end up hungrier, crankier, and more frustrated than before?Diet culture has pushed the lie that “fat makes you fat” for decades. But here’s the truth: healthy fats aren’t your enemy. They’re your secret weapon for fat loss, balanced energy, and sustainable weight loss nutrition plans.In this episode, I’m breaking down:Why your body needs healthy fats for energy, hormones, and focusWhat actually happens when you cut out fats (hint: it sabotages your progress)The best sources of healthy fats to add to your mealsA simple macro framework so you know exactly what to eat to lose weightPractical tips to start balancing your plate with protein, carbs, and fats todayWhen you stop fearing fat and start fueling your body with the right mix of protein foods high in nutrition, low-carb diet foods, and healthy fats, weight loss stops feeling like a battle. You’ll finally have the energy, confidence, and consistency to hit your goals—without restriction or “starting over on Monday.”Book a 1:1 coaching call. 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 PlanWe’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 PlanningLearn 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 StrategyWe’ll plan out a full week of meals together so you’re not stuck wondering, “What’s for dinner?” You’ll leave the call feeling empowered, clear, and ready to take action—no more confusion, overwhelm, or extreme dieting. Book your 1:1 coaching session at a time that works best for you. Book here.Join the Mindset and Macros Facebook Community here.Become a Mindset and Macros Insider and receive weekly emails from me packed with tips on fat loss, tracking macros, and shifting your mindset so you can ditch food guilt and experience true food freedom. Plus, you'll get Early Bird access to special offers you won’t want to miss!Sign up here.

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• 24 | Are you Trying to Lose Weight? Build Healthy Eating Habits to Make Progress

  Are you tired of trying to lose weight, only to feel like you’re starting over every Monday? In this episode of Mindset and Macros, we’re breaking the cycle of “trying harder” and shifting into true training for fat loss, so you can finally see results that last.You’ll learn why having a structured plan, focusing on consistent action, and building healthy habits is the key to sustainable weight loss. Instead of chasing quick fixes, you’ll discover how to train your body and mind with simple, realistic strategies that fit your lifestyle.This episode will help you:Understand the difference between “trying” vs. “training” for fat lossLearn practical, high-protein, healthy eating ideas that make weight loss simpleBuild a balanced diet for weight loss without perfectionism or overwhelmTake small, actionable steps—like protein prep, morning hydration, and planning meals—that give you momentum right awayOvercome the “try → quit → shame → try again” cycle by building systems that actually workIf you’ve ever wondered what to eat to lose weight or struggled with sticking to your plan when life gets busy, this episode will give you the mindset shift and the practical tools you need to move forward with confidence.Because training, not trying, is what leads to progress.Book a 1:1 coaching call. 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. Book here.Here’s what you’ll walk away with:Step 1: Personalized Macro PlanWe’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 PlanningLearn 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 StrategyWe’ll plan out a full week of meals together so you’re not stuck wondering, “What’s for dinner?” You’ll leave the call feeling empowered, clear, and ready to take action—no more confusion, overwhelm, or extreme dieting. Book your 1:1 coaching session at a time that works best for you. Book here.Become a Mindset and Macros Insider and receive weekly emails from me packed with tips on fat loss, tracking macros, and shifting your mindset so you can ditch food guilt and experience true food freedom. Plus, you'll get Early Bird access to special offers you won’t want to miss!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. 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.Send me a message at [email protected]

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