Why Your Macros Aren’t Working After 40 and It’s Not What You Think | 55

0:00 SPEAKER_00: If you've ever hit your macros, checked all the boxes, stayed on track all week, but you still felt bloated, tired, hungry, and stuck, this episode is for you.

0:11 SPEAKER_00: Because here's something that you don't hear a lot about.

0:14 SPEAKER_00: Macro numbers might be right for you, but it is the food quality that might be the problem.

0:21 SPEAKER_00: And when you're in midlife, this matters more than ever.

0:24 SPEAKER_00: Today we're breaking down why your body responds differently to food after 40, why hitting your numbers isn't enough, and how to make fat loss actually feel easier again.

0:34 SPEAKER_00: So put those earbuds in, take a deep breath, and let's prioritize the best version of you.

0:39 SPEAKER_00: Hey beautiful, and welcome to Weight Loss in Midlife, where we ditch the diet cycle and finally lose fat, build muscle, and feel confident again.

0:47 SPEAKER_00: I'm Jennifer, a certified women's coach who's been where you are, stuck in the all-or-nothing cycle, navigating midlife changes and wondering why what used to work doesn't anymore.

0:58 SPEAKER_00: After years of restriction and burnout, I found a better way.

1:01 SPEAKER_00: Built on macros, mindset, and muscles.

1:04 SPEAKER_00: Each week, I'll share the strategies to help you lose fat, boost your metabolism, and build lasting strength and confidence.

1:10 SPEAKER_00: Let's dive into today's episode.

1:19 SPEAKER_00: Hey beautiful, welcome back to the Weight Loss of Midlife Podcast, the show for busy women in midlife who want to finally lose fat, feel confident, and have the energy to live their best life.

1:28 SPEAKER_00: Ladies, I wanted to invite you to join me inside my coaching program.

1:32 SPEAKER_00: This is where we take everything you've been trying to figure out on your own and finally make it simple.

1:37 SPEAKER_00: If you're tired of starting over every Monday, if you feel like you know what to eat but still can't stay consistent, if you feel like weekdays feel controlled but your weekends fall apart, this is exactly where we change that.

1:50 SPEAKER_00: Inside my coaching program, we focus on breaking the cycle of restriction and overeating, creating simple, realistic structures that fit your life, learning how to eat in a way that supports your body after 40, and building habits you can actually stick to without tracking everything or cutting out the foods that you love.

2:07 SPEAKER_00: This isn't about another plan.

2:08 SPEAKER_00: This is about finally understanding your patterns and having the support to change them to lose the weight that you want.

2:14 SPEAKER_00: So if you're ready to stop guessing, stop restarting, and start feeling over control again and lose weight, finally for the last time, come join me.

2:23 SPEAKER_00: Head to jenniferpeak.com backslash coaching and let's get started.

2:28 SPEAKER_00: JenniferPeak.com backslash coaching.

2:31 SPEAKER_00: So I see this all the time with women that I work with.

2:35 SPEAKER_00: They finally start tracking and they're proud.

2:37 SPEAKER_00: And they should feel proud because tracking macros takes some time and effort to learn.

2:42 SPEAKER_00: They've got their proteins, they've got their carbs, and they got their fats all dialed in.

2:47 SPEAKER_00: Then they come to me and say, Why do I still feel off?

2:50 SPEAKER_00: Why am I still craving everything at night?

2:53 SPEAKER_00: And why am I not seeing the results that I thought I was going to see?

2:56 SPEAKER_00: And the answer isn't that they're doing anything wrong.

2:59 SPEAKER_00: It's that they've been taught to just focus on your macro numbers instead of the nourishment that you should be getting.

3:07 SPEAKER_00: Let's start with what's happening in your body in midlife because this is where you need to understand what is going on.

3:14 SPEAKER_00: So during perimenopause and menopause, your hormones are shifting, especially those sex hormones.

3:19 SPEAKER_00: And because of that, your basal metabolism decreases, your body burns fewer calories at rest, and your body composition begins to change.

3:28 SPEAKER_00: You're losing muscle mass.

3:30 SPEAKER_00: We're talking about a decrease in your basal metabolic rate up to 200 to 300 calories per day.

3:36 SPEAKER_00: And without changing anything in your lifestyle, that can lead to about four pounds of weight gain per year.

3:42 SPEAKER_00: And where did this fat tend to go?

3:45 SPEAKER_00: It goes to your abdominal area around your stomach, and it's called visceral fat.

3:50 SPEAKER_00: And this visceral fat significantly increases the risks of chronic diseases.

3:55 SPEAKER_00: So your body's already in a more sensitive state, which means the quality of your nutrition matters just as much, if not more, than the quantity of the food that you're eating.

4:06 SPEAKER_00: So let's talk about the problem with just focusing only on numbers and not the nutrition.

4:12 SPEAKER_00: What I see happens all the time is women shift into this number-focused approach because she wants to lose more fat and gain more muscle.

4:21 SPEAKER_00: So you start tracking macros and being more intentional with the amount of protein, carbs, and fats that you're eating.

4:28 SPEAKER_00: And you start weighing your food and tracking what you eat on a food tracking app, and it's great.

4:34 SPEAKER_00: So now you're tracking your calories, your protein, your carbs, and your fats, and it's all going well.

4:40 SPEAKER_00: But then the focus becomes did I hit my macros?

4:43 SPEAKER_00: Not did I nourish my body with the macros that I ate.

4:47 SPEAKER_00: And this can lead to eating the same foods every day because they fit in your macros, and this makes life so much easier.

4:54 SPEAKER_00: Fear of changing meals because it might throw off your numbers and you won't hit them exactly.

5:00 SPEAKER_00: And it lacks variety in the nutrients that you're eating.

5:03 SPEAKER_00: And relying heavily on packaged or processed foods because it makes it easier to hit your numbers.

5:10 SPEAKER_00: So why two foods with the same macros are not the same?

5:14 SPEAKER_00: So this is where things get interesting.

5:15 SPEAKER_00: We could take two foods, both coming from the same original source, like oats and Cheerios.

5:22 SPEAKER_00: And after processing, they can still match in macros.

5:25 SPEAKER_00: They have the same calories and the same carbs.

5:28 SPEAKER_00: So for example, Cheerios, one serving has 375 calories, and rolled oats has 379 calories.

5:35 SPEAKER_00: Same amount of fat, 7 grams.

5:37 SPEAKER_00: Protein, rolled oats has 13 grams, Cheerios has 11.

5:42 SPEAKER_00: Carbs are about the same fiber, 11 grams for the Cheerios, 10 grams for the oats.

5:48 SPEAKER_00: But what happens is your body processes them completely different.

5:54 SPEAKER_00: And here's what the research shows us, and it's really important to understand this.

5:58 SPEAKER_00: Even when calories are matched, people eating ultra-processed foods tend to eat more overall because they are going to feel less satisfied.

6:09 SPEAKER_00: And then they're also going to experience more hunger.

6:12 SPEAKER_00: So even though the numbers look the same, the carbs, the fats, the fiber, and the protein, your body is processing them completely different, and it gives you a different result.

6:23 SPEAKER_00: There are three points I want to make regarding the quantity of macros versus the quality of macros.

6:29 SPEAKER_00: So the first point is macros are just numbers, a guide.

6:35 SPEAKER_00: They are not nutrition.

6:36 SPEAKER_00: Macros are going to tell you how much protein, carbs, and fat you're eating, but they're not going to tell you the quality of the foods that you're eating.

6:44 SPEAKER_00: So let's break this down and look what it and see what it looks like.

6:47 SPEAKER_00: Protein is very high priority, right?

6:49 SPEAKER_00: We know that it's essential for maintaining muscle mass and strength, especially after 40.

6:54 SPEAKER_00: It supports your metabolism and your fat loss.

6:56 SPEAKER_00: It keeps you full of hunger.

6:58 SPEAKER_00: Think things like chicken, fish, eggs, Greek yogurt, carbohydrates are going to support your blood sugar, your energy, and reduce menopausal symptoms.

7:06 SPEAKER_00: Focusing on fiber-rich complex carbs here.

7:10 SPEAKER_00: Think things like fruits, vegetables, and whole grains.

7:12 SPEAKER_00: And fats are what supports your hormones.

7:15 SPEAKER_00: They support your brain health, your hormones, and they reduce inflammation.

7:19 SPEAKER_00: So you're thinking about things like omega-3s, olive oil, avocado, nuts, and fiber, which is critical in midlife.

7:25 SPEAKER_00: You should be aiming for 20 to 25 grams a day, and that is going to support your digestion, fullness, and gut health.

7:32 SPEAKER_00: So some examples of quality over quantity.

7:35 SPEAKER_00: So this is where you might not be eating the higher quality macros.

7:39 SPEAKER_00: So for example, 30 grams of protein from chicken versus a protein bar.

7:43 SPEAKER_00: Chicken is going to be a much better option for you than a protein bar when it comes to fat loss.

7:49 SPEAKER_00: It's more filling, more nutrient-dense, and typically lower in calories without all the added sugars that a protein bar brings.

7:57 SPEAKER_00: Protein bars can be very convenient, and I'm not saying don't eat them.

8:01 SPEAKER_00: They definitely have a place, but they're often highly processed and can include hidden calories, sugar alcohols, and added fats that maybe you're not realizing that are in there.

8:11 SPEAKER_00: And they are gonna leave you less satisfied and sometimes even hungrier later because of that.

8:16 SPEAKER_00: So while they might fit your macros on paper and look good, they don't always support your body the same way that real foods like chicken breasts do.

8:24 SPEAKER_00: Now let's look at carbs from a fruit versus a donut.

8:28 SPEAKER_00: Now I know for a long time I was afraid to eat an apple.

8:32 SPEAKER_00: I was afraid to eat berries.

8:33 SPEAKER_00: But let's look at the fruit versus the donut and why it's such a better option.

8:39 SPEAKER_00: And it's okay to eat the fruit.

8:41 SPEAKER_00: Yes, technically they both have carbs, but they are not the same for your body.

8:45 SPEAKER_00: Fruit comes with natural sugars, fiber, water, and lots of nutrients like vitamins.

8:51 SPEAKER_00: So it gives you steady energy and actually helps keep you full.

8:55 SPEAKER_00: A donut, on the other hand, it's going to be packed with that refined sugar and fat and has very, very little fiber for your digestion.

9:03 SPEAKER_00: So you get that quick spike in energy and then it all comes crashing down.

9:07 SPEAKER_00: And that's when you're hungry again, not very long after, and looking for something else to eat.

9:13 SPEAKER_00: And most likely, again, it's going to be a high sugar, high-fat processed food.

9:18 SPEAKER_00: So while they most both might count as carbs, fruit is actually nourishing your body, where donut is much more likely to leave you chasing energy and cravings and overeating.

9:28 SPEAKER_00: Now let's look at fats from an avocado versus fried foods.

9:32 SPEAKER_00: When we eat a healthy fat like an avocado versus eating fried foods, we know that both contain fats.

9:39 SPEAKER_00: But again, they're not the same fat.

9:42 SPEAKER_00: Avocados are full of that heart, healthy fat, and that actually supports your body, helps your cholesterol and keeps you feeling satisfied.

9:50 SPEAKER_00: On the other hand, fried foods are usually like much higher in calories and contain fats that can increase inflammation.

9:57 SPEAKER_00: And it's also going to impact your heart health when you're eating them often and later on leading maybe to higher cholesterol and heart disease.

10:05 SPEAKER_00: And yes, things like avocado oil can be a better option if you're cooking at a higher heat.

10:10 SPEAKER_00: But overall, fried foods are something you want to enjoy just occasionally, not rely on them as part of your regular meals, something that you're incorporating day to day.

10:20 SPEAKER_00: Same macros, but again, very different impact on your body.

10:24 SPEAKER_00: Your body absolutely cares where your macros are coming from.

10:28 SPEAKER_00: So you need to pay attention to that.

10:31 SPEAKER_00: All right, point number two low quality macros keep you stuck.

10:35 SPEAKER_00: You can hit your macros perfect perfectly, and you can still experience constant hunger, blood sugar spikes, cravings, bloating and poor digestion, energy crashes in the afternoon, increased inflammation.

10:47 SPEAKER_00: And this is where women get so confused and they don't want to track macros because they think that's not working.

10:52 SPEAKER_00: They feel like they're doing everything right.

10:54 SPEAKER_00: But what's actually happening is you might be relying on a protein bar and shake, snacking all day instead of eating real meals, eating low-calorie processed foods and using artificial sweeteners instead of real food.

11:07 SPEAKER_00: And in some cases, even removing natural carbs like your fruits, dairies, and whole grains because you're afraid to eat them or they don't fit the way that you want them to, which can lead to fatigue, brain fog, headaches, because your body is not being fueled properly the way that it needs to be.

11:24 SPEAKER_00: So fat loss is not just math, it's actually biology.

11:27 SPEAKER_00: And you need to understand the science behind fat loss and what you're actually eating and how it nourishes your body.

11:34 SPEAKER_00: All right, point number three high-quality macros make fat loss easier.

11:41 SPEAKER_00: Now let's look at what happens when you shift to higher quality foods.

11:45 SPEAKER_00: Whole foods are going to provide you with nutrient density, vitamins, minerals, fiber for fullness and digestion, antioxidants that reduce disease and disease risk, better gut health, natural appetite control so you're staying fuller longer and not eating as often.

12:03 SPEAKER_00: Whole foods also support your gut microbiome, reduce the inflammation in your body, improves your blood sugar regulation, and lowers your risk of heart disease, diabetes, and cancer.

12:14 SPEAKER_00: And here's something important: even when processed foods are fortified with vitamins, they do not provide the same benefits as Whole Foods do in their natural form.

12:24 SPEAKER_00: So, what do these foods look like in real life?

12:27 SPEAKER_00: You were looking at eating things like your proteins are eggs, chicken, beef, Greek yogurt, and fish.

12:33 SPEAKER_00: Some carbs are fruit, potatoes, rice, oats, and vegetables.

12:37 SPEAKER_00: Fats are avocado, olive oil, nuts, and eggs.

12:42 SPEAKER_00: One thing that I learned years and years ago, when you walk into a grocery store, all of the types of foods that you should be eating mostly are on the outside aisles.

12:53 SPEAKER_00: When you start moving into the inside aisles of a grocery store, that is where you're moving into more of the processed foods.

13:00 SPEAKER_00: So just pay attention to where your most of your shopping's coming from.

13:04 SPEAKER_00: So some benefits that you're gonna notice when you start eating whole foods and replacing the processed foods or foods that are not in their natural form, you're gonna improve things like feeling full or longer, having more energy.

13:17 SPEAKER_00: Your workouts are gonna improve because of the energy that you're gaining.

13:20 SPEAKER_00: Your hormones are gonna feel more balanced and you're gonna have a decrease in your cravings.

13:25 SPEAKER_00: Your body's gonna start working with you and not against you.

13:30 SPEAKER_00: So here are some action steps that you can take this week.

13:33 SPEAKER_00: Keep this very simple and make simple changes.

13:36 SPEAKER_00: Don't try to overhaul everything at once.

13:39 SPEAKER_00: Choose real protein at every meal, add one fruit or vegetable to each meal, eat fewer packaged snacks, or just focus on food and not just the numbers.

13:49 SPEAKER_00: So, what I want you to leave with today is having a treat every now and then is completely fine and it's important for your mental health.

13:57 SPEAKER_00: But when the majority of your diet is ultra-processed foods, fat loss becomes much harder for you.

14:04 SPEAKER_00: So don't try to fix all of these things overnight.

14:06 SPEAKER_00: Just start by improving the quality of what you're already eating.

14:11 SPEAKER_00: All right, ladies, if this episode helped you understand why your macros haven't been working, share it with another woman who feels stuck.

14:18 SPEAKER_00: And if you're ready to stop guessing and actually understand what your body needs, you can book your midlife fat loss strategy call with me.

14:24 SPEAKER_00: It's focused one-on-one session where we look at your patterns, your triggers, your fueling, and your lifestyle.

14:29 SPEAKER_00: And we build a clear, personalized plan that helps you lose fat for the very last time.

14:35 SPEAKER_00: And if you haven't already, make sure you follow the podcast so you don't miss the next episode because we're making fat loss simpler and more sustainable and finally something that works for you.

14:45 SPEAKER_00: All right, ladies, thank you for choosing to invest in your health today.

14:48 SPEAKER_00: These small moments of care are what really build confidence and lasting strength so you can live your best life.

14:54 SPEAKER_00: Remember that you are beautiful and strong.

14:56 SPEAKER_00: Until next time, keep showing up for yourself, keep celebrating those small wins, and remember one choice, one change, one meal at a time.

15:04 SPEAKER_00: I hope you have an amazing week.

15:11 SPEAKER_00: Before you go, I have one quick favor to ask.

15:14 SPEAKER_00: If this episode empowered you, it would mean so much to me if you could help me write the word.

15:19 SPEAKER_00: So more women can lose back.