Ep. 121 Nutrition Simplified

Most people who say they’re “doing everything right” are missing a few hundred calories somewhere. We break down the usual culprits, from weekend slip-ups to bites, licks, and tastes, plus a simple 7-day check to find out what’s really going on. Randall and Eve share how they were stalled at 340 pounds eating high-calorie Subway sandwiches daily and doing too much cardio, and what changed once she tracked accurately and adjusted her macros. In this episode Why the problem is usually missing details, not missing effort Weekends: How a couple of loose days can erase the week’s deficit BLTs (bites, licks, and tastes): The small stuff that never gets logged Mental math: Why people tend to underestimate intake by hundreds of calories Cooking oils, sauces, and toppings: Measure them Liquid calories: Sodas and sweetened coffee drinks add up fast Use a food scale: Grams and ounces beat cups and tablespoons Steps: Why 8,000+ daily steps matters for a serious fat-loss push Alcohol: How it can slow progress, and why Pepsi Zero wins for us Know your body: The value of a coach so you don’t waste months on the wrong approach The 7-day honesty check Track everything for 7 days, including bites, butter, oil, alcohol, and snacks, using a food scale Weigh yourself every day for those 7 days Review your averages for calories, protein, fiber, and alcohol, then compare them to your weight change Adjust based on what you find: a calorie deficit, more steps, more fiber, or more protein If you’re doing all of it and still stuck, consider lab testing to check for a hormone issue   Resources Mentioned: MacroU: Macro Mentorship Program → [link]   Nutrition Coaching  3 Day Macro Tracking Course  📲 Follow me on Instagram → @eveguzmanofficial

 Last week we confessed what we used to eat. This week we’re showing you what’s in our kitchen now, from meal prep and go-to snacks to eating out and the foods we keep out of the house. In this episode Breakfast: Overnight oats with protein and blueberries, egg white and turkey sausage wraps, avocado toast, and breakfast tacos Lunch and dinner: Protein, carbs, and veggies built from chicken, ground turkey, salmon, rice, sweet potatoes, and cruciferous vegetables Kitchen tools: Air fryers, cast iron skillets, and corn tortillas instead of flour wraps Meal prep: About an hour of prep, and how you split meals (roughly half shared, half separate) Snacks: Jerky, nuts, protein bars, popcorn, and sugar-free popsicles Drinks: Water, BCAAs, electrolytes, coffee with creamer, and Pepsi Zero Eating out: Once or twice a week at places like Cava, taco spots, and sit-down restaurants, not fast food Trigger foods: Why ice cream, chips, and Oreos stay out of the house, and how you support each other Lightning round: Foods we still enjoy (tacos, burgers) and foods we don’t miss (Chinese buffets, Subway, fried chicken, pork steaks) Want the chili recipe? We make a pot every other week because it’s high in protein, low in carbs, and high in fiber. DM https://www.instagram.com/eveguzmanofficial/ on Instagram and we’ll send it.  RESOURCES Free resource: Get our free 3-day nutrition course to calculate your macros and build a plan:  3 Day Macro Tracking Course  Need more help? Coaching is available for macros and meal planning: Nutrition Coaching    Next episode: Doing everything right and still not seeing results.   Want to become a coach?  MacroU: Macro Mentorship Program → [link] 📲 Follow me on Instagram → @eveguzmanofficial

  We’re coming clean about what we used to eat, from daily McDonald’s runs to whole pizzas after work, and why we ate that way. Plus, the turning point that changed everything and simple advice if you’re just starting out.   Fat Food Confessions In this episode, Eve and Randall look back at their pre-weight-loss eating habits with honesty and a lot of laughs. Expect fast-food breakfasts, Hamburger Helper dinners, nonstop snacking, and the real reasons behind it: cost, convenience, and emotional eating, not nutrition. In this episode The foods we ate on repeat, including the big pizza after work and the McDonald’s double cheeseburger habit Why we ate that way: growing up on a budget, buffets, celebrating, boredom, stress, and even arguments How food shaped our dating life, from cheap wing nights to Applebee’s to our first White Castle Randall's turning point at 386 pounds, a sleep apnea warning, and a six-month promise to try before considering surgery How starting to work out, then adjusting macros and cleaning up her diet, got her past a plateau Why supportive partners and a low-trigger home make maintenance easier (even the dogs benefited) Our advice if you’re starting out Add fiber, fruits, and vegetables before you take anything away Use a free nutrition course to find the right calorie target Start with walking, especially after meals Meal prep ahead of time Check in with your partner about food choices at home Resources Mentioned: MacroU: Macro Mentorship Program → [link]   Nutrition Coaching  3 Day Macro Tracking Course  📲 Follow me on Instagram → @eveguzmanofficial

Eve sits down with Jessica DeMarcus, a therapist turned trauma-informed life coach, to talk about how high-achieving women can pursue big goals without running themselves into the ground. Jessica shares her own career journey, the role fitness played in her mental health, and why consistency, not intensity, is the real key to sustainable success. In This Episode Jessica's transition from trauma therapist to trauma-informed life coach, and why she made the leap How her own mental health journey led her to discover the power of holistic fitness practices Why consistency beats intensity when it comes to building sustainable health habits How to tell the difference between a legitimate reason and an excuse The role personal values play in staying aligned with your goals Debunking the myth of motivation and what to rely on instead What burnout actually is (and how it's different from everyday stress or fatigue) The concept of being "intentionally off-balance" instead of chasing perfect balance Why women today are pioneering new definitions of success without a blueprint to follow Takeaways quoted from Jess Motivation is finite — systems aren't. Instead of waiting to feel motivated, build habits and routines that carry you through the days when motivation is nowhere to be found. Consistency wins over intensity. Most people can sustain an intense push for 30–90 days, but long-term results come from finding a pace you can actually maintain. Reasons vs. excuses. When you're tempted to skip a habit, check in with your values — that's often the clearest way to tell whether you have a real reason or you're just making an excuse. Burnout isn't just stress. Burnout comes from a combination of unreasonable conditions and poor coping strategies over time — not simply having a busy or tiring week. Off-balance is okay. Rather than striving for perfect balance across every area of life, get intentional about where your time and energy go in each season. About Jessica DeMarcus Jessica is a therapist with over a decade of clinical experience who now works as a trauma-informed life coach. She works one-on-one with high-achieving women and also runs a trauma-informed coach certification program. Connect With Jess Jess's instagram: https://www.instagram.com/jess_demarchis_coaching/ Jess's podcast: https://www.instagram.com/jess_demarchis_coaching/      MacroU Resources: MacroU: Macro Mentorship Program → [link]   Nutrition Coaching  3 Day Macro Tracking Course   

  In this episode, we’re breaking down the basics of MACROS and why they’ve played such an important role in our weight loss journeys. Together, we’ve lost 275 pounds, and learning how to use macros was a major part of changing the way we approached food and weight loss. We’re going back to the basics and breaking down the Big 3: protein, carbohydrates, and fats. We’ll explain what each macro does, why your body needs them, how they work together, and some of our go-to foods in each category. If you’ve ever heard people talk about “counting macros” and thought, “Okay, but what the hell does that actually mean?” this episode is for you. This is where it all starts. Resources Mentioned: MacroU: Macro Mentorship Program → [link]   Nutrition Coaching  3 Day Macro Tracking Course  📲 Follow me on Instagram → @eveguzmanofficial

If you've ever stared at a plate of pasta and felt guilty, this episode is for you. Carbs, carbs, carbs — are they really the enemy? Do you have to cut bread, pasta, rice, and more out of your diet in order to lose weight? Let's talk about it. In this episode, I'm breaking down: What carbs actually do in your body (energy, muscle glycogen, and performance) Why cutting carbs isn't required for fat loss — it all comes down to calorie and macro balance How to fit bread, pasta, and rice into a fat-loss plan without the guilt The biggest carb myths I hear all the time (and why they're not true)   Resources Mentioned: MacroU: Macro Mentorship Program → [link]   Nutrition Coaching  3 Day Macro Tracking Course  📲 Follow me on Instagram → @eveguzmanofficial

I Used to Quit My Diet at Day 12 Every Time I Tried to Lose Weight I had to stick to a diet for 21 days straight before I saw the results that eventually added up to 120 pounds lost. But I almost never got there, because I kept quitting at days 10 through 13, every time, convinced the diet wasn't working just because the scale hadn't moved yet. In this episode, I unpack why the scale lags behind real effort, why that lag is exactly where most people give up, and the 21-day rule that finally got me through it. Topics: Fat loss and the number on the scale don't move on the same timeline The 10–13 day mark is a common point where people mistake a data lag for failure Setting a fixed evaluation window (like 21 days) before you start protects you from quitting early Impatience in the moment feels like self-protection, but it's often self-sabotage    "The fat loss hasn't shown up on the scale yet. That part takes time"   If someone you know is in their own day-ten right now, send them this episode.   Resources Mentioned: MacroU: Macro Mentorship Program → [link]   Nutrition Coaching  3 Day Macro Tracking Course  📲 Follow me on Instagram → @eveguzmanofficial

From Two McDonald's Double Cheeseburgers a Day to 150 Pounds Down I used to eat two double cheeseburgers and a value fry from McDonald's every single day. I was almost 300 pounds, and that was just Tuesday. Today I'm down 150 pounds, and it wasn't willpower that got me here. It was learning how to cook and season food well, so healthy eating didn't mean giving up the soul food I grew up on. This episode is about staying open to change, building a real cooking skill set, and why "easy is earned" instead of found on day one. Topics: Sustainable change rarely comes from rejecting the food culture you grew up in Learning to cook and season food well is what makes healthy eating stick long-term "Healthy" doesn't have to mean bland, flavor is what makes a routine sustainable Eating healthier gets easier over time, but that ease is earned through repetition, not found immediately Eating healthier gets easier. Easy is earned.  If someone in your life feels like they have to choose between their culture and their health, send them this episode. Resources Mentioned: MacroU: Macro Mentorship Program → [link]   Nutrition Coaching  3 Day Macro Tracking Course  📲 Follow me on Instagram → @eveguzmanofficial

 I Ate More So My Cut Would Actually Work Mentally in a cut, physically in a cut, but the reason it's working started a year ago, with the scariest decision I've made in this whole journey: I stopped dieting and ate at maintenance instead. In this episode, I break down why a full year of eating enough (sometimes even a slight surplus) and lifting as heavy as I could is the actual reason my current cut is working, why "readiness" is something you have to build before you can diet successfully, and why the problem for chronic dieters usually isn't eating too much, it's eating too little for too long. Topics: Repeated dieting can leave the body in a state that isn't ready for another deficit A structured maintenance phase, eating enough, training hard, can be the missing step before a cut works Progress in a maintenance phase should be measured in strength, sleep, and food relationship, not the scale The cut works when the body is ready for it; readiness has to be built, not rushed Resources Mentioned: MacroU: Macro Mentorship Program → [link]   Nutrition Coaching  3 Day Macro Tracking Course    📲 Follow me on Instagram → @eveguzmanofficial