Macros Made Easy with Emily Field RD

4d ago

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: Access free and low-cost resources and services from this episode HERE! Read the full show notes for this episode HERE! CONNECT WITH EMILY FIELD RD: Instagram Website Facebook

Dec 1

Sign up for the Private Podcast here ! 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: Access free and low cost resources and services from this episode HERE! Sign up for the Private Podcast here ! CONNECT WITH EMILY FIELD RD: Instagram Website Facebook

Nov 24

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: Instagram Website Facebook

Nov 10

Ever feel like those online calculators or AI nutrition apps just do not get it right? You are not alone. In this episode of Macros Made Easy , I explain why your macros should never be one size fits all and what happens when you finally get numbers that fit you. I dive deep into how macros technology can completely miss the mark for real women. I explain why counting macros for beginners is about understanding your story, not copying someone else’s plan. You will learn exactly how to count macros that reflect your goals, lifestyle, and metabolism so you can stop guessing and start progressing. When it comes to AI nutrition apps, I show how they often skip the personal details that actually matter, such as hormones, recovery, and stress. While macros technology can give you numbers, it cannot give you context. That is why counting macros for beginners requires guidance and why knowing how to count macros the right way changes everything. In this episode, you will learn: Why most AI nutrition apps and calculators get it wrong The real difference between counting macros for beginners and building a personalized plan How macros technology can confuse rather than clarify your goals Simple ways to start learning how to count macros that match your body What happens when you stop following the AI nutrition app and start following a real strategy By the end, you will understand why macros technology is a helpful tool but never the full answer. I share practical steps for counting macros for beginners, how to know when it is time for a custom plan, and how to use AI nutrition apps in smarter ways that actually support progress. 👉 Listen now to learn how to count macros in a way that finally works for you. To explore more resources, check out my DIY Macros Guide , Macro Mastery Quiz , or learn about my Custom Macro Calculation . RESOURCES MENTIONED IN THIS EPISODE: Access free and low-cost resources and services from this episode HERE! Free Macros Training Read the full show notes here

Oct 20

If you’ve ever wished macro tracking could be faster, simpler, and way less overwhelming, this episode is for you. I’m sharing exactly how I use AI meal planning, ChatGPT meal plan prompts, and how I use an AI macro calculator to take the guesswork out of my routine without letting technology take over. The truth is, weight loss AI tools can be an incredible tool for saving time and reducing decision fatigue. But only if you know how to use it correctly. I’ll walk you through the exact ways to make AI meal planning and ChatGPT meal plan prompts work for your real life, not against it, and how to use an AI macro calculator safely and effectively to support your goals. Here’s what you’ll learn: Why AI meal planning saves hours each week and helps you build consistent food routines How to use ChatGPT meal plan prompts to generate high-protein, quick-prep meals that fit your macros The smartest ways to use an AI macro calculator for your current goals, whether that’s maintenance, fat loss, or building muscle How weight loss AI tools can help you plan grocery lists, prep templates, and even travel snacks with ease The best way to track macros while staying accurate - including how to verify AI results like a coach Red flags to watch for when using AI meal planning tools so you stay in charge of the process Why ChatGPT meal plan prompts only work when you provide context, constraints, and real-life details How to pair the best way to track macros with repeatable habits that last beyond the algorithm If you’re tired of guessing and ready to make macro tracking feel easier, this is your roadmap. RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! 30 ChatGPT Prompts to Make Macro Tracking Easier (and Faster!) Macros Made Easy Eat to Lean Custom Macros Calculation CONNECT WITH EMILY FIELD RD: Instagram Website Facebook

Oct 6

Fall isn’t just about pumpkins and cooler weather - it’s the perfect time for a health reset. In this episode, I’ll share why fall beats January for building habits that actually stick and how you can use simple fall health tips to make your routines feel easier and more repeatable. If you’ve been feeling off track after summer, you’re not alone. I’ll walk you through exactly how to get back on track with weight loss and energy without guilt or extremes. I’ll also show you how to get back on track with diet in a way that’s simple, realistic, and built for midlife. Here’s what you’ll learn today: Why a health reset in fall is more effective than waiting until January Simple fall health tips that actually work in busy midlife schedules Real strategies for how to get back on track with weight loss before the holidays The Three Pillars framework: food, training, and recovery for a complete health reset Step-by-step guidance on how to get back on track with diet in a realistic way If you’ve been craving a seasonal health reset, these fall health tips are your roadmap. 👉 Ready for more support? Join Macros Made Easy to learn the repeatable system that helps you learn how to get back on track with diet when you’re feeling stuck, and feel confident in your body. RESOURCES MENTIONED IN THIS EPISODE: Macros Made Easy Access free and low cost resources and services from this episode HERE! CONNECT WITH EMILY FIELD RD: Instagram Website Facebook

Sep 22

Think of me as your younger millennial sister - giving you straight talk about nutrition for women over 40, empathy, and simple health tips for women who are navigating perimenopause and menopause. Here’s the truth: the strategies that worked in your 20s don't cut it for women in their 40’s. And that doesn’t mean you’re broken - it just means your body needs a new approach. In this episode, I’ll share what I’d tell you if we were really sisters about how to handle women’s health after 40 without frustration or confusion. What you’ll hear in this episode: (1:45) Why the old “eat less, move more” playbook doesn’t work for women in their 40’s - and what actually does. (3:15) The top myths about nutrition, exercise, and “broken metabolisms” that hold back women’s health after 40. (26:30) Sister-approved health tips for women that make workouts, sleep, and stress management feel doable again. (27:30) How millennials reframed fitness and what that means for smarter nutrition for women over 40 today. (29:00) Why you’re not failing - and how small shifts can completely transform life for women in their 40’s. This episode is about unlearning old diet rules, rebuilding strength, and fueling your body so you can feel confident and energized. Whether you’re looking for health tips for women, curious about nutrition for women over 40, or just ready to make peace with women’s health after 40, you’ll find something here that clicks. Listen now and start making midlife your strongest chapter yet. RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! CONNECT WITH EMILY FIELD RD: Instagram Website Facebook

Aug 25

Think your maintenance calories are low? Think again. If you’ve been stuck in the restrict–overeat–repeat cycle, constantly second-guessing how many calories to maintain weight, and feeling like eating more will sabotage your goals… this episode will turn everything you thought you knew upside down. I’m diving into the truth about maintenance calories - and why yours are probably hundreds of calories higher than you think. If you’ve ever asked, “what are my maintenance calories?” or endlessly Googled a maintenance calorie calculator, this episode is your permission slip to stop fearing food and start fueling like your body actually needs. You’ll walk away with practical steps for estimating maintenance calories, plus mindset shifts to break free from the lies diet culture sold you. Here’s what we’re covering: (2:30) The “eat less, get more” lie: what if the real problem is that you’re under-estimating maintenance calories most of the time? (5:00) 3 common mistakes that sabotage your fat loss without you knowing. (5:50) The weekday/weekend pendulum that keeps you stuck: how you can feel disciplined Monday–Friday but still not hit your maintenance calories without realizing it. (13:25) Signs that your maintenance calories are higher than you think. (23:30) A simple method to stop asking, “what are my maintenance calories?” and start using real data to find how many calories to maintain weight. We’ll talk through how estimating maintenance calories based on your lifestyle, tracking honestly, and prioritizing protein can shift everything - from your energy to your metabolism to your results. RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! DIY Macros Guide Custom Macro Calculation CONNECT WITH EMILY FIELD RD: Instagram Website Facebook