Real Food. Real Energy. Real Life.

Nikki Cheak
  • 5.0 (9)
  • NUTRITION
  • UPDATED WEEKLY

Fat Loss, Hormones, and Habits Made for Midlife Moms (who are still driving carpool). You’re not chasing toddlers anymore - but somehow you’re more exhausted than ever. Between late-night carpools, teenage drama, perimenopause symptoms, and a metabolism that feels stuck… it’s no wonder you’re searching “how to lose belly fat after 40” or “why am I so tired all the time?” Welcome to the podcast that gets it. I’m Nikki Cheak - certified health coach, mom of three, and someone who’s been there. Every Monday, I’m sharing realistic fat loss strategies, hormone help, and habit shifts made specifically for women in midlife. And once a month, I drop a special mindset episode to help you feel like you again - no meal plan required. You’ll learn: ✅ How to lose belly fat after 40 - without cutting all the carbs ✅ The real reason your hormones are sabotaging fat loss (and how to work with them) ✅ What to eat for more energy (even when your kitchen’s a revolving door) ✅ Quick workouts for hormone health and metabolism after 40 ✅ Plus: The Monthly Mindset Drop - to reset your thoughts, not just your meals Because at this point, you don’t need a diet. You need a way to take care of yourself that fits your life now - and helps you finally feel like yourself again. Follow now and come back every Monday for a mix of practical tips and powerful belief shifts that will change how you approach your body, energy, and life after 40.

  1. JAN 19

    38. How to Stop Repeating The Same Cycle Every January

    National Quitters Day (Quitter’s Day) hits in mid-January, right when a lot of New Year’s resolutions start to wobble. If you keep starting strong, slipping, then telling yourself “I’ll start again Monday,” this episode shows you how to reset without throwing the whole month away.   It’s the middle of January and that “ugh… I can already feel myself slipping” feeling is real. This is the week when a lot of people quietly drop their New Year’s goals, so if your routines are wobbling, you’re not alone. In this episode, I’m breaking down why mid-January is the drop-off point, why relying on fresh-start energy doesn’t work in real life, and what to do instead, especially if you’re a midlife mom trying to figure out food while your body is changing and everything feels harder than it used to. You’ll also hear the Groundhog Day truth: if you don’t change the plan, you’ll be repeating the same January story again next year, still second guessing, still exhausted, still starting over. What you’ll learn What National Quitters Day is and why it lands so hard in mid-January Why winging it (random workouts + random eating plans) keeps you stuck Why eating well feels exhausting when every meal becomes a decision from scratch How to reset fast without waiting for Monday How to build simple “defaults” and backup options so one chaotic week doesn’t turn into three weeks off Episode chapters / timestamps 00:54 - Mid-January: “I can already feel myself slipping”01:06 - National Quitters Day + why this timeline is common03:26 - The shift: we’re not waiting for Monday05:46 - Why doing this alone (and winging it) keeps repeating the cycle08:11 - Groundhog Day: “how many more Januaries?”10:34 - The real drain: it’s not just food, it’s thinking about food13:29 - What “this feels easier now” looks like in a normal week15:54 - The unsexy win: repeatable breakfasts/lunches + backup plans18:18 - Real Food Made Easy: The Collective (how it works)20:38 - Doors open March 3 + waitlist perks23:01 — Closing: do 2026 differently   Mentioned in this episode Episode 12: How to Stay Consistent When Motivation Failshttps://www.intentionalwellnesscoaching.com/podcasts/real-food-real-energy-real-life/episodes/2148991721    Join the waitlist: Real Food Made Easy: The Collective If you’re tired of Googling, second guessing, and starting over—this is the monthly support system built for midlife moms who want food to feel simpler and more doable. Doors open March 3. The waitlist gets first access, founding member pricing locked in, and the ability to vote on upcoming topics. Join the waitlist here:https://www.intentionalwellnesscoaching.com/waitlistthecollective    Quick Q&A What is National Quitters Day (Quitter’s Day)?It’s the second Friday in January, when many people drop their New Year’s resolutions. Why do I lose momentum in mid-January?Because January 1 energy crashes into real life, school schedules, work, exhaustion...so the plan has to be built for normal weeks, not perfect ones. How do I reset without starting over again?Stop treating a messy week like the end. Reset with a simple next step and build backup options so you can keep going even when life gets chaotic. Why does eating “healthy” feel so exhausting?Because it’s not only making food, it’s the constant thinking, label confusion, and making every meal a brand-new decision.         National Quitters Day, Quitter’s Day, New Year’s resolutions, motivation in January, how to stay consistent, stop starting over, start again Monday, midlife moms, perimenopause nutrition, decision fatigue, meal planning for busy moms, energy crash, Real Food Made Easy, Real Food Made Easy The Collective

    20 min

  2. JAN 12

    37. How Midlife Moms Stop Putting Themselves Last

    If you keep thinking, “I know I need to take better care of myself… but I don’t have time… and everything contradicts everything,” you’re not alone. In this episode, I strip it all down to one word: choice. Because when you’re a midlife mom, the problem usually isn’t a lack of information. It’s decision fatigue. It’s being last on your own list. We’ll talk about: The “last slice of pizza” moment that explains why you keep waiting for what’s left Three tiny ways to start choosing yourself today, without blowing up your routine The food shift that helped me realize I was doing 67g of added sugar before 10am How to make food feel simple again with real basics, not another complicated plan The legacy your kids learn from what you do, not what you say Question for you: What’s one choice you’re making today? If you want help making this simple and sustainable, this is exactly what we do inside Real Food Made Easy: The Collective. Want a quick and easy place to start? Grab Healthy Swaps Made Easy.

    17 min

  3. JAN 5

    36. Perimenopause in 2026: The Trends I'm Excited About

    Tired of perimenopause weight gain, brain fog, and exhaustion,  and wondering what will actually work in 2026? In this episode, I’m breaking down 5 realistic perimenopause health trends for 2026 that help women over 40 manage symptoms, balance hormones, and feel like themselves again (without extreme dieting or hour‑long workouts).   If you’re a busy mom in perimenopause, these 2026 health trends will help you: Stop gaining weight even when you’re “eating healthy” Reduce energy crashes and brain fog Support your hormones with simple, realistic habits   Links to What I've Talked About In This Episode: Workouts I Do Everyday: https://www.fasterwaycoach.com/workout-free?aid=nikkicheak Lumen: - https://www.lumen.me/shop?fid=13350&discount=lumenbff&utm_source=influencer&utm_medium=influencer Just Ingredients: https://just.crrnt.app/eMVY7aAg  *Some of these are affiliate links which mean I earn a small commission at no cost to you.     Timestamps: 00:00 Why 2026 is a turning point for perimenopause 00:42 Trend #1 – From dieting to metabolic health 02:15 Trend #2 – Protein & muscle as your “hormone helpers” 04:05 Trend #3 – Smarter use of health tech for women 40+ 06:32 Trend #4 – Lab markers that finally matter for midlife women 08:45 Trend #5 – The truth about ultra‑processed foods in perimenopause 11:30 How to start with ONE tiny action this week I’m Nikki, a certified nutrition & health coach and mom of three tween/teen boys. I help women in perimenopause and women over 40 use real food and simple habits to feel like themselves again – with better energy, fewer cravings, and more stable moods (without extreme dieting or perfection). If you’re ready to feel more like yourself again in perimenopause, you’re in the right place.

    17 min

  4. 11/24/2025

    35. Why Healthy Eating is So Hard in Perimenopause (The Food Industry Doesn’t Want You to Know This)

    If you’re a woman in perimenopause struggling with healthy eating despite doing everything “right,” this episode will change everything. I’m exposing the food industry lies that keep perimenopause women tired, confused, and spending money on products that don’t work. Discover the real reasons why clean eating feels impossible during perimenopause, why “healthy” processed foods are sabotaging your energy, and how the wellness industry specifically targets women in midlife. This isn’t about willpower or hormones - it’s about a system designed to profit from your struggle. What you’ll learn:• The 3 biggest lies about perimenopause nutrition• How “clean” eating can still leave you exhausted• Why the food industry targets perimenopause women• How to spot fake health foods in 30 seconds• The truth about what’s really causing your symptoms If you’re ready to stop being the food industry’s cash cow and finally understand what’s happening to your body during perimenopause, this episode is for you. Free Plan: 5 Days to Finally Know What to Eat in Perimenopause

    10 min

  5. 11/10/2025

    34.When Dinner Feels Like a Pop Quiz: Real Food Strategies for Busy Midlife Moms

    Overwhelmed by dinner chaos? Learn how to simplify real food, eat for energy, and feel confident in your choices.    If you've ever feel like dinner is the hardest part of your day,  even though it shouldn’t be? You’ve been juggling carpool, work deadlines, and everyone else’s needs, and then dinner shows up like a pop quiz you didn’t prepare for. In this episode of Real Food. Real Energy. Real Life., Nikki shares why dinner overwhelm isn’t really about food,  it’s about decision fatigue, hormones, and midlife chaos,  and how to make real food feel easier and more sustainable again. If you’re ready to simplify healthy eating, reduce stress around meals, and finally feel confident in your food choices, this one’s for you.   What You’ll Learn Learn why decision overload, not lack of willpower, is the real reason dinner feels so draining. Discover how to simplify healthy eating for midlife moms without tracking or overhauling your life. Understand how midlife hormones and energy dips impact your food choices (and what to do instead). Find out how to build a few real-life, repeatable dinners that fuel your energy and confidence. Finally see how to create sustainable routines that make real food made easy a way of life, not a plan. f you’re tired of staring at the fridge at 6 PM wondering what to make, you’re not alone. Most midlife moms are running on fumes, trying to fuel their families and themselves with zero energy left. This episode will help you reconnect with the truth that food isn’t the enemy or the test. When you simplify your choices, your meals become less about perfection and more about peace, energy, and confidence,  exactly what your hormones, body, and sanity need right now. Ready to take the guesswork out of food and finally feel confident in what’s on your plate?Join the 5 Days to Confident Food Choices Challenge - where Nikki will help you simplify real food, rebuild energy, and stop overthinking every meal. And when you’re ready to go deeper, get the ongoing support you need inside Real Food Made Easy: The Collective - the monthly membership that helps midlife moms stay consistent, connected, and confident long after the challenge ends.

    10 min

  6. 09/22/2025

    33. 5 Wellness Mistakes I Made in Perimenopause (and What I Do Differently Now)

    Perimenopause is hard enough without adding in mistakes that make you feel even more tired, inflamed, and stuck. In this episode, I’m pulling back the curtain on the 5 biggest wellness mistakes I made during my perimenopause journey, so you can skip the frustration and finally feel more like yourself again. From wasting money on supplements that didn’t help, to ignoring my mental load, to thinking I could fix everything with a total life overhaul… these are the traps that so many women in midlife fall into. If you’ve been feeling drained, foggy, or frustrated that nothing seems to work the way it used to, this episode will help you see what’s really going on, and give you simple first steps you can try right away. You’ll Learn: The biggest mistake women make with supplements in perimenopause Why overhauling everything at once leaves you more exhausted The surprising truth about food labels and what’s really in your pantry How your invisible mental load keeps sabotaging your health Why “learning more” isn’t the same as feeling better — and what to do instead   🔍 This Episode Is For You If You’ve Been Searching… “Why do I feel so tired in perimenopause?” “Nothing is working — what am I missing?” “Best supplements for women over 40” “Why do I keep starting and stopping diets?” “Perimenopause weight gain and fatigue” “Why do I feel inflamed all the time?” “Simple perimenopause tips that actually work”   🧪 Resource Mentioned: Function Health One of the biggest shifts in my wellness journey was realizing that supplements aren’t the engine, they’re just the seatbelt. What actually moves the needle is data. That’s why I love Function Health,  it’s a membership that gives you access to over 100 advanced lab markers with clear clinician summaries. You get a full picture of what’s happening inside your body, from hormones and thyroid to inflammation and nutrient deficiencies, without having to beg your doctor for labs or guess what’s missing. Instead of chasing the next powder or pill, Function Health helped me see exactly where the gaps were, so I could make smarter choices that actually fit my body. Learn More Here   🎁 Want a Simple First Step?Grab The Protein Reset 14 Day Protein Game Plan— your free guide to fueling better in perimenopause without overhauls or guesswork. → Grab it here

    17 min

  7. 09/15/2025

    32. If You Keep Doing What You’ve Always Done… (Why I Pressed Pause + What’s Next)

    August was peak life-whirlwind, so I hit pause on the show to realign my midlife fat loss habits with reality. In this honest update, I share why the break helped, how I’m approaching perimenopause weight loss without extremes, and what’s coming next. We cover: How a simple pause can accelerate progress in perimenopause Daily anchors that worked: tracking macros (clarity > perfection), walking, strength training (including a weighted vest), and simple perimenopause nutrition upgrades Pantry and routine swaps that support a hormone balance diet: Just Ingredients protein/electrolytes, MudWtr as an afternoon swap Why “same actions = same results,” and how to pick a plan that fits women’s nutrition needs in your 40s What’s next: daily YouTube videos (fat loss tips for women 40+) and the Midlife Fat Loss Kickstart starting September 22 If you’re eating for perimenopause, curious about macros for women over 40, or want to start optimizing hormones through nutrition in perimenopause (without all-or-nothing rules), this episode gives you doable steps and mindset shifts. 🔗 Join the Midlife Fat Loss Kickstart priority list : https://www.intentionalwellnesscoaching.com/prioritykickstart 🔗 Subscribe to my YouTube channel for daily midlife fat loss tips: https://www.youtube.com/@Nikkicheakwellness 🔗 Shop my sanity-savers: Just Ingredients :  (code: intentionalwellness)  MudWtr (code: intentionalwellness) Weighted Vest: I started with a 12lb but now am up to a 20lb    Timestamps00:00 Why the pause helped in perimenopause04:00 Macros for women over 40 (clarity without obsession)07:00 Walking + strength training for midlife fat loss10:00 Simple perimenopause diet upgrades that stick13:00 What’s next + Kickstart details

    15 min

  8. 08/05/2025

    31. Leaking Energy, Gaining Fat? Here’s What Cortisol Has to Do With It

    You know that “sudden” belly fat that showed up after 40? The energy crash at 2pm? The sleep that should feel restful but somehow doesn’t? It’s probably not what you think. And it’s definitely not fixed by doing more. This week, I’m telling a story about a toilet leak we ignored for too long, because honestly, it’s the exact metaphor for what cortisol is doing inside your body. You can eat clean, lift weights, track your food, and still feel like nothing is working. Because if your stress hormones are stuck in survival mode? Your body won’t let go of anything.   What we cover: What cortisol is actually doing to your sleep, fat loss, and energy Why wine + skipped meals are keeping you stuck The craving/crash cycle your nervous system didn’t sign up for A mini hormone-reset challenge you can start today—no overhaul required   This episode is for you if keep searching: Why am I so tired even when I sleep? Belly fat after 40 How to balance hormones for fat loss Stress and weight gain in women How to stop sugar cravings at night What to eat to balance cortisol How to fix my metabolism after 40 Why am I waking up at 2am?   Resources: Take the Cortisol Quiz – 2 minutes to figure out where you're stuck Join the 6-Week Hormone & Metabolism Reset– Where we stop mopping up symptoms and start fixing the leak   Your challenge this week: Eat protein/fat/fiber within 1–2 hours of waking Eat again before the 3pm crash Cut sugar + wine after 7pm Do that for 3 days and watch what shifts.

    13 min
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5
out of 5
9 Ratings

About

Fat Loss, Hormones, and Habits Made for Midlife Moms (who are still driving carpool). You’re not chasing toddlers anymore - but somehow you’re more exhausted than ever. Between late-night carpools, teenage drama, perimenopause symptoms, and a metabolism that feels stuck… it’s no wonder you’re searching “how to lose belly fat after 40” or “why am I so tired all the time?” Welcome to the podcast that gets it. I’m Nikki Cheak - certified health coach, mom of three, and someone who’s been there. Every Monday, I’m sharing realistic fat loss strategies, hormone help, and habit shifts made specifically for women in midlife. And once a month, I drop a special mindset episode to help you feel like you again - no meal plan required. You’ll learn: ✅ How to lose belly fat after 40 - without cutting all the carbs ✅ The real reason your hormones are sabotaging fat loss (and how to work with them) ✅ What to eat for more energy (even when your kitchen’s a revolving door) ✅ Quick workouts for hormone health and metabolism after 40 ✅ Plus: The Monthly Mindset Drop - to reset your thoughts, not just your meals Because at this point, you don’t need a diet. You need a way to take care of yourself that fits your life now - and helps you finally feel like yourself again. Follow now and come back every Monday for a mix of practical tips and powerful belief shifts that will change how you approach your body, energy, and life after 40.

Information

  • Creator
    Nikki Cheak
  • Years Active
    2025 - 2026
  • Episodes
    38
  • Rating
    Clean
  • Copyright
    © 2026 Copyright, Intentional Wellness Coaching LLC - 2025
  • Show Website
    Real Food. Real Energy. Real Life.