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Macros Made Easy with Emily Field RD: Daily Summaries Delivered
by Emily Field RD
Welcome to Macros Made Easy, the podcast that simplifies the world of macros. If you're overwhelmed by the concept of tracking your macros, or wondering how you might use the approach in your full, busy life, you're not alone. This show is designed to make it easy for you to understand and implement a macro balanced eating pattern and put you in the driver's seat of how you look, feel and perform. Your host, Emily Field is a Registered Dietitian with nearly a decade of experience using the macros approach with her clients. She knows the power that a macros approach can have—such as an improved metabolism, easy and painless fat loss, and enhanced food freedom. Join Emily for each episode as she makes macros easy while helping you reach your health goals with ease.
Latest Episodes
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- 4 days ago36 min
Stop Being Good at Dieting. Start Getting Good at Eating.
Have you ever said, "I was so good all week, but I was bad this weekend"?Bad? What did you do? Oh, you ate dessert?Somewhere along the way, we started treating food choices like character traits. And that food morality can turn an ordinary meal into guilt after eating, even when you haven't done anything wrong.But here's the thing: you can care about nutrition without dividing everything into bad food and good food.In this episode, I'm talking about why following a diet perfectly isn't the same as knowing how to feed yourself. Especially with Thanksgiving, holiday parties, and travel coming up, it's time to replace rigid rules and food shame with skills that actually work in real life.In this episode, you'll learn:Why food morality makes it harder to learn from your eating habits instead of judging them.How to move beyond the bad food and good food mindset while still making choices that support your health and body composition goals.What to do after eating more than you planned, without letting guilt after eating turn one meal into an entire weekend of restriction or frustration.You don't need to earn a gold star for hitting your macros or punish yourself for eating Christmas cookies. And you don't need to let food shame convince you that one unplanned meal has ruined your progress.Instead of asking whether you were good or bad today, ask yourself what nutrition skill you practiced.Because food morality doesn't teach you how to eat, and sorting meals into bad food and good food won't help you navigate real life. Learning to make informed decisions will.If you're tired of the cycle of guilt after eating and food shame, this episode is for you.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:InstagramWebsiteFacebook
- 2 weeks ago29 min
Food Noise Is a Lie: What Your Cravings Are Really Telling You
You're eating healthier, staying consistent, and working toward fat loss. But by 8 PM, you're standing in the kitchen wondering why you can't stop thinking about something sweet.Sound familiar?If you're learning how to lose fat and keep muscle, your cravings might be telling you something important about how you're fueling your body.In this episode,, I'm breaking down three common drivers of cravings and how to respond without guilt or unnecessary restriction.Here's what we'll cover:Why undereating during the day can trigger intense evening cravings.How balanced meals support how to maintain muscle while losing weight.Why stress, habits, and routines can trigger cravings even when you're not hungry.How strength training for fat loss and adequate nutrition work together.Why energy, recovery, and signs of gaining muscle and losing fat matter beyond the scale.If you're wondering how to lose fat and keep muscle, eating less isn't always the answer. Getting enough protein, carbohydrates, fats, and total calories matters, especially when you're doing strength training for fat loss.And while you're watching for signs of gaining muscle and losing fat, don't overlook persistent hunger, low energy, or poor recovery. Understanding how to maintain muscle while losing weight means paying attention to what your body needs.Before trying to stop a craving, ask what's causing it.Sometimes you need a more substantial lunch. Sometimes you need a break. And sometimes you simply want chocolate!Listen to learn how to understand your cravings, fuel your body, and support sustainable fat loss.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:InstagramWebsiteFacebook
- Oct 5, 202630 min
What to Eat on a GLP-1 to Protect Your Muscle and Energy
Your appetite is lower. You're eating less. The scale is moving.But are you actually giving your body what it needs?If you're trying to figure out what to eat on GLP-1, it's easy to focus entirely on eating fewer calories. But appetite suppression doesn't automatically mean you're getting enough protein, fiber, fluids, vitamins, minerals, or energy to support your body while you lose weight.And if you're dealing with GLP-1 fatigue, struggling to fuel your workouts, or wondering whether there are specific GLP-1 foods to avoid, it may be time to look beyond how much you're eating and pay more attention to what you're getting from the food you can tolerate.In this episode, I'm breaking down how to make your nutrition work harder when you have less appetite and fewer calories to work with.You'll learn:What to eat on GLP-1 when your appetite is low but your body still needs adequate nutrition.Why GLP-1 fatigue deserves a closer look at your overall food intake, training, and recovery instead of assuming eating less is always better.How to choose GLP-1 foods for weight loss that give you more nutritional value when you don't have much appetite to work with.Why I don't believe in a rigid list of GLP-1 foods to avoid, and what to pay attention to instead.One of the biggest benefits of GLP-1 medications is that they can make eating less dramatically easier.But that's also where a nutritional blind spot can develop.So if you've been searching for what to eat on GLP-1, the answer isn't simply a perfect meal plan or a list of GLP-1 foods to avoid.It's learning how to build an eating pattern that meets your nutritional needs even when your appetite is significantly smaller.Listen to the full episode for a deeper look at GLP-1 foods for weight loss, what may contribute to GLP-1 fatigue, and how to make your nutrition support the body you want to have when the weight comes off.And if you want more support putting all of this into practice, registration for GLP-1 Strong is open.Inside GLP-1 Strong, we'll go deeper into nutrition strategy, muscle preservation, strength training, common side effects, and the habits you need during and after medication-assisted weight loss.RESOURCES MENTIONED IN THIS EPISODE:GLP-1 StrongAccess 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:InstagramWebsiteFacebook
- Sep 21, 202647 min
Is It Harder to Lose Weight After 40? Let's Talk About It
You're eating pretty well. You're working out consistently. Maybe your weight hasn't even changed that much.So why does your body suddenly look and feel so different?If you've wondered is it harder to lose weight after 40, blamed your changing body on a "broken" metabolism, or searched for ways to speed up metabolism after 40, this episode is for you.Because there are real changes happening in midlife.Perimenopause and menopause can affect where you store body fat. Muscle can become easier to lose if you're not actively protecting it. Sleep and recovery can change. Daily activity can quietly decrease. And the strategies you relied on in your 20s and 30s may not work exactly the same way anymore.But that doesn't mean your metabolism suddenly crashed.In this episode, I'm breaking down what's really happening with menopause and weight gain, why fat loss may feel different in your 40s and 50s, and how to combat menopause weight gain without automatically resorting to more restriction and more exercise.You'll learn:Is it harder to lose weight after 40, and what may actually be making fat loss feel different in midlife?Why trying to speed up metabolism after 40 may be the wrong goal - and what to focus on instead.How menopause and weight gain are connected, including why your waist and body composition can change even when the scale barely moves.How to combat menopause weight gain by focusing on the factors you can still meaningfully influence.When we talk about menopause and weight gain, there's a lot of room between pretending nothing changes and believing everything is outside your control.Your hormonal environment may be different. Your body may store fat differently. Your recovery capacity may have changed. And yes, those things can help explain is it harder to lose weight after 40 for many women.But different isn't the same as broken.If you're trying to figure out how to combat menopause weight gain, the answer isn't necessarily another restrictive diet, metabolism supplement, or aggressive workout plan.And instead of trying to speed up metabolism after 40, I want you to understand what your body actually needs now.That may look like building and protecting muscle, prioritizing protein, moving more throughout the day, understanding your actual calorie needs, protecting sleep and recovery, and giving a reasonable strategy enough time to work.Because menopause and weight gain may be connected, but menopause doesn't make you powerless over what happens next.So, is it harder to lose weight after 40? The answer is more nuanced than the internet would have you believe.You don't need to speed up metabolism after 40 or punish your body into behaving like it did at 25.You need to understand the body you have now well enough to support it.Listen to the full episode to learn what's actually changing, how to combat menopause weight gain with a smarter approach, and why midlife is a change in context - not a metabolic emergency.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!Custom Macro CalculationEpisode 79: Muscle Is Your Retirement AccountCONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook
- Sep 7, 202640 min
Muscle Is Your Retirement Account
You probably wouldn't wait until retirement to start saving for retirement. So why wait until you feel weak to start building muscle?In this episode, I'm making the case that muscle deserves to be treated like a retirement account. The strength you build now becomes a physical reserve you can draw from later, helping you stay capable, independent, and confident as you age.If you've ever wondered when do you start losing muscle, the answer may be earlier than you think. Muscle mass can begin gradually declining in our 30s, which is exactly why building muscle after 40 deserves your attention before weakness becomes noticeable in everyday life.We'll look at the research behind female aging body changes and why muscle isn't just about looking toned or changing your body composition. Strength affects your ability to climb stairs, carry luggage, get off the floor, maintain your balance, recover from periods of inactivity, and continue doing the things you love.In this episode, you'll learn:When you start losing muscle and why those small losses can add up over several decades.Why building muscle after 40 is absolutely possible, including after menopause and well into your 60s, 70s, and beyond.The benefits of strength training for women beyond appearance, including independence, bone health, metabolic health, and physical capacity.How female aging body changes can affect muscle, strength, and bone health over time.Why nutrition, protein, total energy, sleep, and recovery all matter when you're building muscle after 40.The benefits of strength training for women aren't limited to what happens inside the gym. The real return on your investment is having a body that can continue carrying the suitcase, climbing the stairs, hiking the trail, getting off the floor, and living independently for as long as possible.And while we can't control every aspect of female aging body changes, we can influence the physical reserve we're building today.So if you're asking when do you start losing muscle, don't let the answer discourage you. Let it remind you that you still have time to make deposits. The research is incredibly encouraging about our ability to gain strength and lean mass later in life.Listen to the full episode to learn more about the benefits of strength training for women and why you shouldn't wait until you feel weak to decide that strength matters.Your future body needs something to draw from.Start making deposits now.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!Episode 51 with Mark BreedonCONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook
- Aug 24, 202622 min
Body Recomposition for Women Starts with Thinking Differently
If your health decisions are still driven by making yourself smaller, it may be time to rethink the way you approach nutrition, training, and progress.In this episode, I explain why building a strong body starts with changing your identity, not just your workout or meal plan. If your goal is fat loss for women, it's easy to fall into the mindset that eating less, exercising more, and chasing a lower number on the scale is always the answer. But that approach often works against the very body you're trying to build.Instead, we'll explore what it looks like to make decisions from the perspective of someone who's building a strong body through sustainable nutrition, progressive strength training, recovery, and healthy habits for life. This shift doesn't mean giving up on fat loss for women. It means pursuing it in a way that supports muscle, energy, confidence, and long-term health.In this episode, you'll learn:The five identity shifts that support lasting body recomposition for women.Why a strong body requires different choices than simply chasing a smaller body.How fat loss for women can work alongside muscle preservation instead of against it.Why healthy habits for life matter more than short-term restriction.If you've been frustrated by slow progress, constantly questioning your nutrition, or feeling like you have to choose between getting lean and getting stronger, this episode will help you think differently about body recomposition for women. You'll walk away with a new framework for building a strong body, creating healthy habits for life, and approaching fat loss for women without sacrificing the health and resilience you want for the future.Listen to the full episode to learn how building a strong body starts with the choices you practice every day and how healthy habits for life can transform the way you approach fat loss for women and body recomposition for women.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:InstagramWebsiteFacebook
- Aug 10, 202620 min
The Truth About Macros for Women: Why I’m Changing the Podcast
After stepping away on maternity leave, I came back with a much clearer vision for this podcast and the work I want to do.Yes, macros for women are still an important part of the conversation. They remain one of the best tools for understanding nutrition, building muscle, improving energy, and supporting body composition. But I've realized they're just one piece of something much bigger.This next season of Macros Made Easy is about helping you build a strong, resilient body that supports your life today and for decades to come. We'll still talk about macros for women, but we'll also dive into strength training, metabolism, recovery, habits, mindset, and what really matters when it comes to women and aging.If you're looking for practical health tips for women that fit real life instead of perfect life, you're in the right place. These episodes will be shorter, more focused, and designed to leave you with one actionable idea you can actually use. My goal is to make this one of your favorite health podcasts for women by giving you clear strategies instead of overwhelming information.In this episode, you'll learn:Why macros for women are still a valuable tool, but not the ultimate goal.How my mission has evolved to better support women and aging through strength, resilience, and sustainable habits.Why simple, actionable health tips for women are often more effective than chasing perfection.What you can expect from future episodes of one of the most practical health podcasts for women, including topics like muscle, metabolism, recovery, and building lifelong health.If you've ever wondered how to make nutrition work in the middle of a busy career, motherhood, travel, stress, or changing seasons of life, this episode is for you. Together, we'll explore how macros for women can build confidence instead of dependence, how to think differently about women and aging, and why the best health tips for women help you become stronger, not just smaller.Listen now to discover why the future of Macros Made Easy is about so much more than tracking numbers, and why this next chapter will continue delivering practical, evidence-based conversations for women who love health podcasts for women that meet them where they are.Ready to listen? Tune into the full episode and join me as we build a stronger, more resilient future together.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:InstagramWebsiteFacebook
- Jun 8, 202635 min
[Rewind] Tracking Macros on the Go: Navigating Nutrition Goals While Traveling
Summer travel season is here, which means road trips, flights, vacations, family visits, and plenty of opportunities for your normal routine to get turned upside down.That's why I'm bringing back this rewind episode all about maintaining your nutrition goals while traveling.If you've ever worried that a vacation, work trip, or long weekend away would completely derail your progress, this episode will help you approach travel with more confidence and flexibility. I'm sharing practical strategies for tracking macros, finding balanced meals on the road, and making choices that support your goals without letting nutrition take over your entire trip.From researching restaurants ahead of time to packing macro friendly travel snacks, you'll learn how a little preparation can make nutrition on the go feel much easier. We also discuss navigating airports, convenience stores, fast food restaurants, and long travel days when your usual routine isn't available.Most importantly, this episode is a reminder that travel doesn't require perfection. With the right mindset and a few simple tools, you can continue tracking macros, enjoy your trip, and stay aligned with your goals while still making room for flexibility and fun.In this episode, I cover:Why planning ahead makes tracking macros easier while travelingHow to research restaurants and meals before your tripMy favorite macro friendly travel snacks for flights, road trips, and busy travel daysEasy travel food ideas to help you prioritize protein on the goHow to navigate convenience stores and fast food restaurants without stressPractical tips for making nutrition on the go simple, flexible, and sustainableIf this episode was helpful, take a screenshot, share it on Instagram, and tag me @emilyfieldrd so more women can learn how to use a macros approach in a stress-free way.And if you're ready to build confidence with food wherever life takes you, check out Macros Made Easy and learn how to create balanced meals, understand your macros, and make nutrition work in real life.RESOURCES MENTIONED IN THIS EPISODE:Access free and low cost resources and services from this episode HERE!MyFitnessPal ChronometerMacros FirstRead the full show notes for this episode HERE!CONNECT WITH EMILY FIELD RD:InstagramWebsiteFacebook
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About Macros Made Easy with Emily Field RD
Welcome to Macros Made Easy, the podcast that simplifies the world of macros. If you're overwhelmed by the concept of tracking your macros, or wondering how you might use the approach in your full, busy life, you're not alone. This show is designed to make it easy for you to understand and implement a macro balanced eating pattern and put you in the driver's seat of how you look, feel and perform. Your host, Emily Field is a Registered Dietitian with nearly a decade of experience using the macros approach with her clients. She knows the power that a macros approach can have—such as an improved metabolism, easy and painless fat loss, and enhanced food freedom. Join Emily for each episode as she makes macros easy while helping you reach your health goals with ease.
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