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 women
• How 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 plan
• Mindset strategies to stay confident, motivated, and free from the all-or-nothing cycle

This 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 Plan

We’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 Planning

Learn 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 Strategy

We’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 hello@jenniferpeeke.com

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.com

Send me a message at hello@jenniferpeeke.com

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 focus
• What actually happens when you cut out fats (hint: it sabotages your progress)
• The best sources of healthy fats to add to your meals
• A simple macro framework so you know exactly what to eat to lose weight
• Practical tips to start balancing your plate with protein, carbs, and fats today

When 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 Plan

We’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 Planning

Learn 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 Strategy

We’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.

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 loss
• Learn practical, high-protein, healthy eating ideas that make weight loss simple
• Build a balanced diet for weight loss without perfectionism or overwhelm
• Take small, actionable steps—like protein prep, morning hydration, and planning meals—that give you momentum right away
• Overcome the “try → quit → shame → try again” cycle by building systems that actually work

If 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 Plan

We’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 Planning

Learn 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 Strategy

We’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 hello@jenniferpeeke.com

If you think macro counting is just another fad diet, this episode is here to change your mind. Unlike restrictive diets that cut out entire food groups and leave you feeling deprived and stuck in the dreaded “all-or-nothing” cycle, macro counting is a flexible, balanced tool designed to fuel your body and support sustainable fat loss. It’s not about what you have to give up, it’s about learning how to enjoy your favorite foods while hitting your nutrition targets, so you feel energized, satisfied, and in control.

What makes macro counting truly powerful is how it educates you about your unique nutritional needs. Instead of blindly following restrictive rules, you’ll gain awareness of how protein, carbs, and fats work for your body and goals. This approach builds confidence and consistency, helping you ditch guilt and perfectionism. Plus, it’s personalized and adapts to your lifestyle, whether you’re aiming to lose fat, build muscle, or maintain your weight, making it a sustainable way to nurture your body and mindset.

At its core, macro counting is backed by science and rooted in flexibility. It respects your body’s natural energy balance and offers a realistic way to fit in social events, treats, and busy days without derailing your progress. This isn’t a short-term diet; it’s a lifelong framework that empowers you to break free from diet culture, create healthy habits, and finally make peace with food while reaching your fat loss goals with grace and enjoyment.

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 Plan- We’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 Planning- Learn 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 Strategy- We’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 your coaching call 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 hello@jenniferpeeke.com

Think drinking more water is just about quenching your thirst? Think again. In this short and powerful episode, we’re breaking down why hydration is one of the most overlooked (yet essential!) tools for fat loss, energy, and feeling your best. From supporting fat metabolism to helping curb cravings, you’ll learn how something as simple as water can have a big impact on your results and your mood.

You’ll also hear practical tips to help you drink more water without carrying around a gallon jug or overcomplicating your day. Whether you’re juggling kids, work, or just trying to stay consistent with your habits, these simple hacks will fit right into your real life. Ready to feel better with one small shift? Let’s dive in.

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 Plan

We’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 Planning

Learn 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 Strategy

We’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 get 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, 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 hello@jenniferpeeke.com

If you’ve ever cut carbs and felt foggy, tired, or totally off your game, this episode is your permission slip to stop fearing them. We’re breaking down what carbs actually do in your body (spoiler: a lot more than just give you energy), how they impact your mood, hormones, and metabolism, and why they’re especially important for women who want to feel strong, clear-headed, and energized.

You’ll learn the difference between simple and complex carbs, how to choose the ones that truly support your goals, and how to drop the guilt around food that diet culture drilled into us for years. Whether you’re chasing fat loss, strength, or just a little more energy to get through the day, this episode will help you shift your mindset and rebuild your relationship with carbs with no extremes required.

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 Plan

We’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 Planning

Learn 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 Strategy

We’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 get 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, 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 hello@jenniferpeeke.com

In today’s episode, we’re diving into 10 powerful mindset and habit shifts to help you feel confident in your skin this summer—without the pressure to “fix” your body. If you’ve ever looked at a bathing suit and thought, “Not yet,” this episode is your permission slip to ditch the diet culture noise and embrace confidence over perfection. We’re talking real talk about body image for women, creating authentic self-affirmations (none of that toxic positivity stuff), and choosing swimwear that makes you feel amazing—not just what’s trending. Because confidence isn’t about hitting a number—it’s about feeling empowered in the body you have right now.

Whether you're a busy woman just juggling it all or a woman over 40 craving sustainable health, this episode is packed with practical tools: mindful eating tips, joyful movement ideas, body gratitude practices, and the truth about how your environment shapes your self-esteem (hello, social media detox). Plus, we’re celebrating those non-scale wins, like energy, mood, and confidence, because those are what truly matter. If you’re ready to stop starting over every summer and finally feel good in your body, this one’s for you. Let’s make this summer the one where you wear the bathing suit, eat the ice cream, and radiate confidence from the inside out.

Hey! Let me help you lose fat and feel confident in a way that actually fits your life!

Book a 1:1 coaching call where 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 get 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, 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 hello@jenniferpeeke.com