My DMs have been flooded with questions from women trying to figure out what their bodies actually need — how many calories, how much protein, how to structure their macros. So I decided to turn it into a case study episode and share it here with all of you, because one woman's struggle is never just one woman's struggle.

In this episode, I walk you through:

  • Why the number the calculator spits out terrifies you — and how you unconsciously manipulate formulas until you land on a number you're already eating (and already not seeing results on)

  • The multi-billion dollar wellness industry's role in conditioning women to under-eat, and why 1,200–1,600 calories is not a starting point — it's a myth

  • A full case study: 42-year-old, 5'6", 160 lbs, perimenopausal, chronic yo-yo dieter — and exactly what I'd do with her step by step

  • Why maintenance calories are almost always higher than you think (and why that's actually good news)

  • The Zone-method macro split I start most women on: 40% carbs / 30% protein / 30% fat

  • How to actually track progress — measurements over the scale, every time. (One client lost 12 inches while the scale barely moved three pounds.)

  • The real metrics that matter: biofeedback, performance, sleep, hunger, recovery

  • When to reduce calories, when to increase them (spoiler: more often than you'd think), and why I never slash protein

  • My strength training framework for women 35–70: 4 days/week, lower body twice, upper body twice, why most women are doing warm-up sets and calling them working sets

  • Zone 2 cardio, step count sweet spots, and why fat loss is a muscle preservation problem — not a cardio problem

  • Realistic expectations: what 12 weeks of genuine compliance actually looks like

Let's dive in!

Thank you for joining us today. If you could rate, review & subscribe, it would mean the world to me! While you're at it, take a screenshot and tag me @jennpike to share on Instagram – I'll re-share that baby out to the community & once a month I'll be doing a draw from those re-shares and send the winner something special!

Click here to listen:

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Spotify – CLICK HERE

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Have a question? Send it over to hello@jennpike.com and I'll do my best to share helpful insights, thoughts and advice.

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