For women over 40 who are looking for a balanced & sustainable way to lose weight and keep it off for good!
I've helped over 100 midlife women figure out how to lose the weight, build sustainable habits, and feel their best.
Each week I'll chat strategy, mindset, habits, macros, and more, all with the realistic weight loss approach I'm known for at Macros & Moderation!
Come find me on Instagram @lhasa.macros.moderation
For women over 40 who are looking for a balanced & sustainable way to lose weight and keep it off for good!
I've helped over 100 midlife women figure out how to lose the weight, build sustainable habits, and feel their best.
Each week I'll chat strategy, mindset, habits, macros, and more, all with the realistic weight loss approach I'm known for at Macros & Moderation!
Come find me on Instagram @lhasa.macros.moderation
Hey, beautiful ladies! Today, it’s just me, and I’m diving into something I see happening all the time—women reaching their goal weight and feeling terrified instead of excited. If you’ve ever wondered why that number on the scale doesn’t bring the happiness you expected, this episode is for you.
I’m unpacking:
✨ Why hitting your goal weight can trigger fear instead of joy
✨ The subconscious beliefs that make you doubt yourself
✨ How to shift your focus from a number to real success
✨ The mindset you need to maintain your results for good
If you’re struggling with the fear of gaining the weight back, you’re not alone. I’m sharing a game-changing way to trust yourself and create a lasting, effortless lifestyle.
Want 1:1 coaching to help you navigate this phase?
💬 Let’s connect on Instagram! @lhasa.macros.moderation
Until next time, my friends—be resilient. 💛
The 20-30-20-30 Macro Method: The Simplified Approach to Sustainable Fat Loss
Welcome to this bonus episode of Sustainable Weight Loss After 40, the Macros and Moderation Podcast! Today, I’m unveiling something amazing inside my program—the 20-30-20-30 Macro Method. This is a streamlined, focused, and digestible approach to fat loss designed for busy, high-achieving women who are ready for a proven system to lose weight and keep it off.
In this episode, I cover:
✔️ The 20-30-20-30 Macro Method and how it simplifies weight loss
✔️ The four key pillars:
✔️ The traits of women who succeed with this method and how you can develop them
✔️ Why tracking every single macro isn’t necessary, and what actually moves the needle
✔️ A simple, step-by-step roadmap so you can start implementing this today
If you’re tired of spinning your wheels with extreme diets, ready for a structured system that works, and want to lose weight without giving up your favorite foods, this episode is for you!
I’ve created a downloadable guide that walks you through the 20-30-20-30 Macro Method in detail, plus includes extra tips and tools. If you’re a visual learner, this will be a game-changer! 👉 Download it here: macrosandmoderation.com/macromethod
💡 Ready for Coaching? Let’s Talk!
Want expert guidance and accountability to implement this method and finally reach your goals? Let’s chat and see if we’re the right fit! 👉 Book a free call: macrosandmoderation.com/bookacall
✨ Follow me on Instagram: @lhasa.macros.moderation ✨ Connect on LinkedIn: Lhasa Hetherington
In this episode, I sit down with Colleen Cashman, also known as The Hangover Whisperer, an intuitive drinking coach who helps high-achieving women reduce their alcohol consumption by 80%—without quitting entirely.
Colleen shares her personal journey from 15 years of daily drinking to finding balance, freedom, and emotional sobriety.
We discuss:
Whether you’re curious about intuitive drinking, struggling with guilt or shame around alcohol, or looking for inspiration to rewrite your story, this conversation is packed with actionable insights and hope.
Are you ready to break free from all-or-nothing dieting and finally feel confident about food? The Macro Maven’s Society is your step-by-step program for sustainable weight loss using balanced nutrition and macro counting. You’ll gain food freedom while learning to fuel your body in a way that supports your goals—without giving up your favorite foods.
Apply for 1:1 Coaching
Looking for personalized support? I only take a couple of women each month for private coaching. If you’re ready for personalized guidance and accountability, apply here: 1:1 Coaching Application.
Ready for 1:1 support on your weight loss journey?
Let’s chat! Book a free discovery call here: https://macrosandmoderation.com/discovery-call
In this episode, I’m sharing an inspiring conversation with Anne, who lost 12 pounds at 58 and completely transformed her life. From enjoying her favorite foods to building a sustainable plan she loves, Anne cracked the code for lasting weight loss.
Her story proves it’s never too late to feel confident, energized, and in control of your journey.
Join The Macro Maven's Society
Your ultimate resource to learn how to eat, lose weight, and keep it off without deprivation
➡️ Join here
In this episode of Sustainable Weight Loss for Women Over 40, I’m joined by the wonderful D’layne Benson, a registered nurse and breathwork facilitator. Together, we unpack the concept of nervous system regulation and why it’s essential for women in midlife navigating stress, people-pleasing, and hormonal changes.
We discuss:
This conversation is packed with insights and actionable advice that can help you shift from survival mode to thriving in midlife.
Connect with D’layne Benson:
Instagram: @dlaynebensonwellness
Join The Macro Maven’s Society:
The Macro Maven’s Society is your ultimate membership for sustainable weight loss, tailored for women in their 40s and 50s. You’ll get all the tools, support, and guidance you need to lose weight and keep it off—without giving up your favorite foods.
Learn more and join here: The Macro Maven’s Society.
🎧 Listen to My Secret Podcast!
Get access to exclusive episodes packed with even more tips, insights, and actionable advice to help you on your weight loss journey. Subscribe here: Secret Podcast.
Apply for 1:1 Coaching:
Looking for personalized support and one-on-one guidance? Apply for my limited coaching spots here: 1:1 Coaching Application.
Thank you for tuning in! Don’t forget to subscribe and leave a review—it helps more women like you discover the show. 💛
Today, I’m joined by my internet friend Casey from @CaseyDoesMacros!
We first connected back in 2021 when we trained together as macro coaches under Amber at Biceps After Babies. Casey has an incredible weight loss story, and her journey is as real and inspiring as it gets.
In this episode, Casey shares her experience of losing 100 pounds, navigating the challenges of life after weight loss surgery, and how macro counting became the sustainable solution that helped her keep the weight off for over five years. We talk about:
Casey’s story is proof that sustainable weight loss is possible, even after years of struggling. Her authenticity and dedication are truly inspiring, and I know you’re going to love her!
Key Takeaways:
Follow Casey:
Instagram: @CaseyDoesMacros
Let’s Stay Connected:
Follow me on Instagram: @lhasa.macros.moderation
Learn more about The Macro Maven's Society: Join the Membership
Final Thoughts:
If you’ve been struggling with your weight for years, Casey’s story shows that it’s never too late to find a sustainable solution. Macro counting works because it’s not about restriction—it’s about flexibility, balance, and learning what works for YOU. Take your time, trust the process, and enjoy the journey. You’ve got this, my friend!
Until next time, be resilient. 💛
Join The Macro Maven's Society HERE!
Show Notes: 24 Life-Changing Habits for Weight Loss
🎙️ Episode Summary
In today’s episode, I’m sharing 12 life-changing habits to help YOU build sustainable weight loss. We’ll talk about why habits matter, how to build them using strategies from James Clear’s Atomic Habits, and practical ways to implement them. If you’ve been looking for a roadmap to transform your weight loss journey, this episode is for you!
💡 What You’ll Learn in This Episode
📋 Habits Preview
📥 Get the Full List
Want all 24 habits plus tips for making them part of your life? Send me a message on Instagram @lhasa.macros.moderation with the word “HABITS,” and I’ll send you the guide for free!
💬 Let’s Connect
Tag me on Instagram and share which habit you’re starting today! I’d love to cheer you on.
🎧 Listen Now
Hit play and take the first step toward a more resilient, healthier you.
Join The Macro Maven's Society HERE!
Episode Summary:
In this episode, I sit down with Kate McDowell, a Registered Holistic Nutritionist and Root Cause Testing Practitioner, to explore the transformative power of holistic health approaches. Kate shares her personal journey—from being diagnosed with multiple chronic illnesses, including MS, Hashimoto's, and PCOS, to finding freedom through root cause testing and nutrition. Together, we discuss why traditional medicine often misses the mark, how stress and environmental toxins impact weight loss, and practical steps you can take to feel empowered in your health journey.
Whether you’ve been struggling with unexplained symptoms, weight loss resistance, or chronic stress, this episode is packed with insights to help you take charge of your health.
What You’ll Learn:
Links and Resources:
Let’s Connect:
Join The Macro Maven's Society HERE!
🔗 Join us in The Membership: macrosandmoderation.com/regmembership
🔗 Come say 👋 to me on Instagram: @lhasa.macros.moderation
Feeling stuck and overwhelmed? In this episode, I share three simple, actionable steps to help you regain control, feel better, and create momentum in your weight loss journey—just in time for the busy holiday season. These tips are easy to implement, no matter how chaotic life gets.
What You'll Learn in This Episode:
Key Takeaways:
Call to Action:
If this episode resonated with you, share your story with me on Instagram at @lhasas.macros.moderation. I’d love to hear how these tips helped you!
Episode Summary:
Menopause isn’t just about hot flashes and mood swings—it’s also when weight loss can feel impossible. I’ve been hearing from so many of you about how frustrating it is to feel like your body has hit the pause button. In this episode, I’m breaking down what’s really going on with your hormones, why the usual diets and workouts aren’t cutting it, and how to work with your body to start seeing results again.
Oh, and because we need to laugh through this phase, I’ll also share some of the rare (and funny!) menopause symptoms no one warns you about.
Here’s What I Talk About in This Episode:
Highlights from Our Chat:
Resources I Mentioned:
Let’s Stay Connected:
Other accounts mentioned
Dr Mary Claire
Dr. Stacy Sims
My Sign-Off:
"Until next time, my friends, be resilient. Your body isn’t broken—it’s just adjusting, and I’m here to help you navigate it."
🔗 Join us in The Membership: macrosandmoderation.com/regmembership
🔗 Come say 👋 to me on Instagram: @lhasa.macros.moderation
🔗 Free Protein Guide 😍
Episode Summary:
Have you ever thought, “My metabolism is too slow,” or “It’s too late for me to feel confident in my body again”? These beliefs can feel so real, but they’re actually just myths—and today, we’re busting them wide open. In this episode, I’m sharing why these limiting beliefs are keeping you stuck and how you can start rewriting your story today.
I'll talk about:
It’s time to let go of those myths and step into a new, more empowering way of thinking about weight loss. You don’t want to miss this one!
Join The Macro Maven's Society HERE!
🔗 Join us in The Membership: macrosandmoderation.com/regmembership
🔗 Come say 👋 to me on Instagram: @lhasa.macros.moderation
Welcome back to the show, friends! In today’s episode, I’m diving into one of the biggest game changers for sustainable weight loss and healthy habits: **consistency**.
We all know how tough it can be to stay consistent, especially when life gets in the way. That’s why I’m sharing practical strategies to help you stick to your goals, feel empowered, and make progress—without striving for perfection.
Here’s what you’ll learn:
1. **Mindset Shifts for Lasting Motivation**
Discover how celebrating small wins can keep you inspired, even on challenging days.
2. **Setting Realistic, Doable Goals**
Learn why breaking big goals into bite-sized pieces makes it easier to keep going, and how one of our members found success with this approach.
3. **Scheduling Habits Like Appointments**
I’ll explain how treating your healthy habits as non-negotiable can create powerful momentum.
4. **Creating an Environment for Success**
Find out how simple changes in your surroundings can make healthy choices effortless.
5. **The Power of Accountability & Community**
Hear why support networks, like our incredible membership community, can be key to your success.
6. **Giving Yourself Grace**
Learn how self-compassion can help you bounce back from setbacks faster and with less stress.
Plus, I share examples from our members and stories outside of weight loss so you can easily relate to these strategies in different areas of life.
**Takeaway Message:** Consistency is about progress, not perfection. With these strategies, you’ll feel more equipped to show up for yourself and keep moving forward.
If you enjoyed this episode, please share it with a friend who could use a little extra motivation. And remember, small, consistent actions lead to big results over time. Until next time, be resilient, and keep believing in yourself. You’ve got this!
🔗 Join us in The Membership: macrosandmoderation.com/regmembership
🔗 Come say 👋 to me on Instagram: @lhasa.macros.moderation
In this episode, I’m diving deep into how women over 40 can heal their metabolism to lose weight more easily. We’ll talk about the ways quick-fix diets can damage your metabolism, creating that exhausting cycle of losing weight only to gain it back – and how to finally break free from it.
### Here’s What We’ll Cover:
- **The Diet-Driven Yo-Yo**: Many popular diets may actually be making it harder for you to keep weight off. If you’ve been on multiple diets, done extreme calorie restriction, or struggle to maintain weight loss, you’re not alone.
- **Signs Your Metabolism Needs Support**: Does it feel like you’re eating less but still struggling to lose weight? Are you relying on cardio, cutting carbs, or skipping strength training in hopes of faster results? These may be signs that your metabolism isn’t optimized.
### How to Heal and Strengthen Your Metabolism
1. **Assess Your Metabolism**: First, get a clear picture of your metabolic health. Track your food intake for a week, and evaluate if your calories align with what you should be able to maintain.
2. **Reverse Diet to Maintenance**: If you find you’re in a big calorie deficit, we’ll talk about reverse dieting – gradually increasing calories to reach your true maintenance level without gaining weight.
3. **Fuel the Fire**: Imagine your metabolism as a campfire. Eating enough is like adding logs, keeping the fire burning strong. Not eating enough, though, lets the fire die down, making it harder to stay warm (or, in this case, lose weight).
Alongside these steps, we’ll explore why muscle mass is crucial, how to build strength without fear of bulkiness, and the role sleep and stress play in supporting a healthy metabolism. Remember, you don’t have to stay stuck in the weight-loss cycle – healing your metabolism is the key to lasting results.
Until next time, my friends, be resilient.
🔗 Book a call to chat 1:1 Coaching: https://macrosandmoderation.com/booking
🔗 Join us in The Membership: macrosandmoderation.com/regmembership
🔗 Come say 👋 to me on Instagram: @lhasa.macros.moderation
Welcome back, friends!
This week, I’m diving into a Q&A episode, answering all your burning questions about macro counting. Recently, I reached out on Instagram and to my email list, and wow – you all had a LOT to ask! I’m thrilled to get into it because macro counting has been a game-changer for me, my clients, and so many women striving to lose weight sustainably, especially after 40.
Here’s what we’ll cover in today’s episode:
1. What are Macros, and Why Count Them Instead of Calories?
2. Finding Your Unique Macro Balance
3. Tracking Food Forever? Here’s the Reality
4. The Truth About Carbs and Weight Loss
5. Getting Enough Protein for Weight Loss and Muscle Maintenance
6. Will Counting Macros Help with Hormonal Changes in Our 40s?
Tune in as I answer these questions and more! You’re going to leave with a clearer understanding of why macro counting is a powerful tool to help you reach your weight goals – without giving up foods you love. If I didn’t get to your question, don’t worry! Reach out on Instagram, and I’ll do my best to answer it or include it in a future episode.
Until next time, my friends – stay resilient and keep counting those macros!
Join The Macro Maven's Society HERE!
🔗 Join us in The Membership: macrosandmoderation.com/regmembership
🔗 Come say 👋 to me on Instagram: @lhasa.macros.moderation
In this episode, I’m giving you a behind-the-scenes look at a real coaching call where we dive into some essential tools for navigating weight loss and reverse dieting.
We talk about why the belly button measurement is one of the most reliable indicators of fat loss and how you can use it to track your progress over time.
I also share one of my favorite techniques, "the pause," and how it can help you take control of cravings and stay on track with your goals.
You’ll hear some great client insights about breaking free from the fear of the scale and shifting your mindset to see it as just one data point in your journey.
Plus, we chat about the importance of maintenance, building muscle, and how to get comfortable with small fluctuations on the scale as you transform your body.
If you’re ready for real-life strategies to help you find balance, build strength, and stay consistent, you won’t want to miss this sneak peek into one of my coaching calls!
Join The Macro Maven's Society HERE!
🔗 Join us in The Membership: macrosandmoderation.com/regmembership
🔗 Come say 👋 to me on Instagram: @lhasa.macros.moderation
Hey friends, today I’m sharing two strategies to help you navigate the holiday season without losing track of your weight goals. It’s a tricky time—there’s food everywhere, sweets at work, and routines get thrown off. But you don’t have to wait until January to take action.
In this episode, I’ll cover two approaches:
Whichever path you choose, I’ll give you the strategies to make it work for you. Don’t let the holidays set you back—stay in control and make progress.
Need help figuring out the best option? DM me on Instagram @lhasa.macros.moderation. And if you’re enjoying these quick episodes, I’d love it if you could rate and review the podcast!
Until next time, stay resilient!
🔗 Join us in The Membership: macrosandmoderation.com/regmembership
🔗 Come say 👋 to me on Instagram: @lhasa.macros.moderation
Hey friends, welcome back to the Sustainable Weight Loss for Women Over 40 podcast! In today’s episode, we’re diving into the often dreaded topic of tracking your food.
I know, I know—it sounds overwhelming and tedious, but stick with me! I’m here to break down why tracking is important, especially for sustainable fat loss, and how it can be your best tool for success.
We’ll first explore the big question: do you even need to track to lose weight? Spoiler alert: it’s not about being glued to your phone or weighing every single bite, but tracking does give you the knowledge and insight to make real, lasting progress.
Here’s what we cover:
By the end of the episode, you’ll feel more empowered to start tracking and use it as a tool, not a burden. Whether you’re new to this or have been on the diet rollercoaster, tracking can help you take control and get the results you want.
Until next time, my friends—be resilient!
🔗 Join us in The Membership: macrosandmoderation.com/regmembership
🔗 Come say 👋 to me on Instagram: @lhasa.macros.moderation
In this episode, I sit down with one of my clients to talk about how she’s mastered staying on track with her goals, even with a busy schedule and social events. She shares practical tips on meal prepping, mindset shifts, and how she’s made herself a priority along her journey to sustainable health.
Key Takeaways:
Until next time, my friends—be resilient!
4o
🔗 Join us in The Membership: macrosandmoderation.com/regmembership
🔗 Come say 👋 to me on Instagram: @lhasa.macros.moderation
In this episode, I cover practical strategies to stay on track with weight loss over the weekend:
- **Avoid all-or-nothing thinking
**: Enjoy your weekend without overindulging.
- **Plan ahead
**: Know what meals and social events are coming up.
- **Include foods you enjoy
**: Avoid deprivation by allowing treats in moderation.
**Use strategies for social events
**: Make conscious choices and stay mindful.
If weekends have been challenging for you, start by trying one or two of these tips and focus on implementation.
🔗 Join us in The Membership: macrosandmoderation.com/regmembership
🔗 Come say 👋 to me on Instagram: @lhasa.macros.moderation
In today’s episode, I sit down with one of my amazing clients to chat about a struggle many of us face: being on track during the week and then losing control on the weekends. Sound familiar?
We dive into how she flipped the script by planning ahead, learning moderation (yes, you can still have fries!), and even enjoying a two-week vacation without tracking—yet still making progress!
If you’re ready to stop sabotaging your weekends and find balance between living your life and reaching your weight loss goals, this episode is for you.
Tune in to hear her best strategies for sustainable weight loss after 40!
Say HI to me on instagram: https://www.instagram.com/lhasa.macros.moderation/
