Nicole Mackay Nutrition Co.

🙅‍♀️ 10 symptoms you need to STOP accepting as normal 🙅‍♀️

I’m here to tell you that you don’t have to settle for feeling less than your best. Your body is designed for wellness and resilience, but sometimes it sends signals that something isn’t quite right:

🚫 Chronic Fatigue: Feeling exhausted day in and day out isn’t normal.

🚫 Brain Fog: Forgetfulness or difficulty concentrating shouldn’t be your constant companions.

🚫 Digestive Discomfort: Frequent bloating or gas can indicate a health issue.

🚫 Persistent Pain: That nagging headache or joint pain shouldn’t be shrugged off.

🚫 Mood Swings: Unexplained mood swings can be related to hormonal imbalances or stress.

🚫 Skin Troubles: Acne may be your body’s way of showing that something needs attention.

🚫 Sleep Troubles: Regularly struggling to fall or stay asleep can lead to various health issues.

🚫 Weight fluctuations: Constant weight gain / loss could be a sign of an underlying issue.

🚫 Low Libido: A decreased interest in intimacy should not be impacting your quality of life.

🚫 Frequent Illness: If you’re constantly getting sick, it’s time to address the root cause.

These are all symptoms that shouldn’t be ignored! Your body’s symptoms are its way of communicating with you, they’re not just “normal” inconveniences to be endured.

Start listening, and take action to address these issues. ⤵

Functional nutrition takes a whole-body, root cause approach to firstly get to the bottom of why you’re experiencing these symptoms, and then tackle them at the source.

What if you haven’t reached your goals because you’ve been believing a LIE? 

I know what you’re thinking.

“Surely this isn’t the case for me.”

But what if it is?

Listen, friend. If you’ve been blaming your weight struggles on your age, you’ve been duped.

Well, at least partially duped. 💯

What is true is that the aging process can and does negatively affect certain things related to your weight and physique. Things like low estrogen levels and muscle loss are a natural part of aging - and they can cause issues when it comes to weight gain and/or loss.

➡️ What ISN’T true, however, is that there’s nothing you can do about it.

We now know that blaming your weight issues on your age is just another excuse. Don’t get me wrong, your approach may not look like it did when you were 25, but the fact is, there is a plan - - regardless of your age.

I help mid-life women overcome these obstacles every single day! With a few tweaks to their routine, they’re thriving - - and many are in their 40s, 50s, and even 60s! If that isn’t enough to convince you, some of them are heading towards being in the best shape of their lives! 🎉

Stop blaming your weight issues on your age, and start learning how to work WITH your age instead! 

Need help getting started? Drop the word PLAN below and I’ll give you some starting tips! 💥

Can I really reach my goals by summer?☀️

Well, maybe. It depends on where you are and what your goals are. 💯

But one thing is for certain, if you start today, you’re two months closer than you are right now.

Listen, I never want to be the health coach who promises you that you’ll reach your goals within a specific time frame. If anyone tries to sell you that, run in the opposite direction as fast as you can. 🏃‍♀️

The truth is that how quickly you reach your goals is made up of a lot of different factors.

With that, there’s no reason why you shouldn’t start aiming for your goals today!

If I wanted to reach my goals by summertime, here are the things I’d start doing today:

➡️ Prioritise Nutrition: Start by focusing on nourishing your body with whole, nutrient-dense foods. Aim to include plenty of fruits, vegetables, lean proteins, and healthy fats in your meals. Avoid processed foods and excessive sugar intake, which can hinder your progress.

➡️ Regular Exercise Routine: Incorporate regular physical activity into your daily routine. Whether it’s going for a brisk walk, joining a fitness class, or following an at-home workout program, consistency is key. Find activities you enjoy to make it easier to stick to your exercise routine.

➡️ Stay Hydrated and Rested: Hydration and sleep are crucial for overall health and well-being. Make sure to drink plenty of water throughout the day to stay hydrated and aim for at least 7-8 hours of quality sleep each night. Proper hydration and rest support your body’s functions and help you stay energised and focused on your goals.

The funny thing is, these are the things I’d start today whether I wanted to reach my goals by summertime or by this time next year - because drastic measures never work, they’re unhealthy, and they cause a lot of unnecessary misery…💯

The best part is that when you implement these things consistently, not only will you reach your goals, but you’ll also sustain them! 👏

I’m doing everything right and I’m still not seeing results…”

If I’ve heard it once, I’ve heard it a thousand times. ⬇️

“Nicole, I am doing everything right and not getting anywhere.”

Clients often come to me feeling completely defeated. 

They’re seemingly doing everything right.

✅ They’re “dieting.” Eat less food than ever before.

✅ They’re exercising. Do heaps of cardio daily.

✅ They’ve cut out their favourite foods and only drinking water.

Based on what they’ve been told for the last 20-30 years, they’re doing exactly what they should do. So why aren’t they losing weight?

The answer may surprise you just as much as it surprises them…

They aren’t eating enough.

We often forget that our bodies aren’t designed to constantly restrict food intake. For years, many women have been taught to severely limit their calorie intake in the pursuit of weight loss, leading to a multitude of metabolic and hormonal imbalances. This approach not only fails to produce sustainable results but also wreaks havoc on our bodies over time. Particularly for women in perimenopause and beyond, the repercussions can be profound.

When we chose to start eating more in a strategised way, we can begin to support our metabolism, balance hormones, and ultimately feel better both physically and mentally.

When it comes to fat loss, there isn’t a “one size fits all” approach. Your body is unique, meaning your overall plan should be customised to work for YOU.

Think of your journey as a puzzle. If there is one puzzle piece missing, you can’t reach your goal.

Once you have all of your pieces, however, the result is exactly what you’d hoped for! 🧩

Nicole xo

What if I told you that I only had to change about four things to manage my perimenopause symptoms more effectively? ⬇️
I know. It sounds too good to be true.

Except it isn’t. 💯

Changing four things in my everyday routine helped me get on track toward better managing my perimenopause symptoms around fat loss !

You see, the wellness industry misled us. For years, they pushed one fad diet after another, promising miraculous results with each one. They restricted calories. They packaged up their meals. They labeled everything as “low fat”. They demonised certain foods (even nutritious carbohydrates).
They over-complicated it - and the truth is, it doesn’t have to be complicated. 💯

Check out the four things I do every day that support my goals as a health coach for women 40+:
📌 Prioritise Protein
📌 Incorporate stress-reducing activities - things that bring you happiness and you look forward to doing
📌 Focus on strength training - ditch the HIIT
📌 Ensure quality sleep

That’s it. That’s all she wrote, friend.

I integrated these four daily habits into my routine.

The moral of the story: Simple healthy habits + consistency = SUCCESS! 🎉

If you found these tips helpful, drop a 🙌🏻 below.

Remember, small changes can lead to big transformations.

Take care, and until next time! 🌸

We may have gotten it wrong for a long time, but…

The tides have finally turned! 🌊

The good news about what it means to get and stay healthy is spreading fast! 

If you’re over the age of 35, you probably remember some of the following:

⭐️ Jane Fonda’s aerobics
⭐️ Richard Simmons
⭐️ Step Aerobics / Jazzercise 😂

What about:

🍽 Weight Watchers?
🍽 Slim Fast?
🍽 the Atkins Diet?

I don’t know about you, but I am thrilled that we continue to learn and evolve when it comes to true health and weight management!

The best news is that restriction is OUT and balance is IN! 🎉

When you focus on whole-food nutrition, balanced macronutrients, and muscle-building exercise, you no longer have to worry about restriction. When you approach your goals with balance, the rest naturally falls into place! 💯

Show me in the poll your fav workout 🔽

You can lift & work out all day long, but if you aren’t pairing that with plenty of protein then your body isn’t getting what it needs to build & sustain lean muscle mass.

Protein is essential for...
🔑 Building & maintaining muscle mass
🔑 Boosting your metabolism
🔑 Balancing your hormones
🔑 Burning more calories & fat
🔑 Keeping you feeling fuller longer
🔑 Energising you throughout the day

Not only will you burn more fat by building more muscle, but protein also burns more calories through digestion than any other nutrient, making it the perfect ingredient to burn fat & lean out.

I’ve given you 3 examples of how you can hit 130g of protein each day!

For more tips, grab my FREE Protein Guide which is filled with some of my favorite protein sources alongside 5 delicious, protein-packed dinner recipes!

Comment “PROTEIN” below or shoot me a DM & I’ll send the guide your way!

** Heads up, the macronutrient values I provide here are approximations and are meant for general reference. Remember to double-check your food labels because nutritional content can vary between cooking styles, brands and products.

✔️ 𝐖𝐚𝐧𝐭 𝐭𝐨 𝐛𝐮𝐫𝐧 𝐟𝐚𝐭? 𝖤𝖺𝗍 𝗆𝗈𝗋𝖾 𝗉𝗋𝗈𝗍𝖾𝗂𝗇．
✔️ 𝐖𝐚𝐧𝐭 𝐭𝐨 𝐛𝐮𝐢𝐥𝐝 𝐦𝐮𝐬𝐜𝐥𝐞? 𝖤𝖺𝗍 𝗆𝗈𝗋𝖾 𝗉𝗋𝗈𝗍𝖾𝗂𝗇．
✔️ 𝐖𝐚𝐧𝐭 𝐥𝐨𝐧𝐠𝐞𝐫, 𝐟𝐮𝐥𝐥𝐞𝐫 𝐡𝐚𝐢𝐫? 𝖤𝖺𝗍．𝗆𝗈𝗋𝖾． 𝗉𝗋𝗈𝗍𝖾𝗂𝗇．

I know you’re working hard in the gym and trying your hardest to eat healthy, but if you fall short on your protein, you’re going to fall short of your goals every time.

The easiest way to make sure I’m eating enough each day is by planning every meal and snack around a quality protein source. I pick my protein & supplement it with my carbs and fat.

Eating balanced is at the forefront of what I teach my clients, and protein is the core of every meal.

As a coach I’m all about the education and I have a free guide on the importance of protein, filled with tips and includes my favourite protein sources as well as 5 delicious, protein-packed dinner recipes!

If you’d like a copy DM me or comment below with the word “protein” and it’s all yours!


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Weight loss is a complicated process & it goes way beyond simply eating healthy & working out.

To see real, lasting changes you need a STRATEGY.

💡 Your workouts need to be specific and targeted.
💡 Your nutrition should be balanced & mindful.
💡 Your habits should align with your goals.

Good nutrition isn’t just eating salads and veggies for every meal.

Good nutrition starts with balancing your plate, eating plenty of protein, adding one veggie in every meal, a dollop of fat and a healthy portion of carbs.

I’m thinking of creating a guide that helps teach you exactly what to eat to reach your goals!

Who would be interested?

DM me or comment below with the word “PLAN” and if I get enough interest, I’ll start creating one!

Nicole xo

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Drop a 🍎 in the captions if you’d like to learn more about how macros can help you reach your fat loss goals!

Last week, I made a post about the importance of having a MACRO MINDSET. If you missed that post, go check it out today, as it discusses how having a macro mindset can help heal your relationship with food. 🫶

When it comes to macronutrients, it doesn’t matter if you’re team “track everything” or team “eat intuitively.” Understanding macros can help you regardless of your preferences! 💯

In short, macros are simply the nutrients your body needs in large amounts. All of your macros put together make up your total daily calories. That’s it. Your body needs a lot of protein, healthy carbohydrates, and healthy fats to function at its best. Macros also make a huge difference in your fat loss, body composition, and overall physique goals.

🥩 Protein is found everywhere in your body. It is an important building block of your bones, cartilage, hair, and skin. It’s essential for maintaining and building muscle. Protein also curbs sugar cravings and helps support your metabolism, which helps you burn more fat.

🥑 First things first. Fat doesn’t make you fat. Healthy fats help you regulate your blood sugar, absorb certain vitamins, and play a huge role in your brain health and function and your mood.

🍎 Carbohydrates provide the body with glucose, which is then converted into energy. Carbs are actually your body’s preferred energy source. Every cell in your body needs energy to function.

Each macronutrient does far more when it comes to your overall health, but the important thing for you to understand today is that you need them all.

How much you need of them is unique to your needs and goals. Fortunately, I have experience with both macros AND helping people reach their fat loss goals and love seeing my clients health improve with a few tweaks to their basics nutrition to start with and of course consistency 😉

N xx








fueled

Mindset separates the BEST from the rest. 💪

Anyone can lose a few unwanted kg/pounds. ✨

Anyone can check off all the boxes. 📦

Anyone can do a few workouts, drink a few glasses of water, or eat a few healthy meals. 🏋️‍♀️🥗

Anyone can do all of these things. Temporarily. ⏳

You see, the problem isn’t that diets don’t work. Most of them will give you physical results. Unfortunately, most diet plans don’t address the thing that matters most - your MINDSET. 💯

“Mindset separates the best from the rest.” 🧠

You are going to see physical results long before you experience mindset changes. The problem occurs when you begin seeing physical results and become content with where you are. When you become content, you stop doing the things that got you to where you are. Unfortunately, this usually happens before your mindset begins to change. You quit before your brain has a chance to catch up to what’s happening with your body. And the vicious cycle continues…🔄

Once you start seeing physical changes, you can’t quit. You have to keep going. You have to allow your brain sufficient time to change. 💡

Anyone can lose a few unwanted pounds temporarily, but those who are the most successful long-term are those who allow mindset changes to occur. 🌟

Want to be the BEST instead of the rest? Change your mindset. 🧠

N x

"

If you want a lean, toned physique, need to be hitting your protein goals!

Eating enough protein helps with:

✅ Building lean muscle mass to help with muscle definition
✅ Keeps your bones strong, especially as we get older
✅ Prevents cravings and keeps you fuller for longer
✅ Boosts your metabolism so you're burning more calories throughout the day

If you want to lean out and burn belly fat, it really boils down to your nutrition!

And you might be wondering — how much protein is enough/

Here's my general rule of thumb:

⭐ Aim for 1.2 -1.8 g of protein per kg (0.8g-1g of protein per pound) of your body weight or goal weight!

For example, if you're wanting to looked toned, strong and change your body shape, you're looking at 120-150g of protein each day!

This can seem like a big increase from what you normally eat but try to start small — shoot for 130g of protein at first and build fro there!

Don't forget to snag my protein guide to help you out!

Drop a ❤️ below and I'll send it your way!

** Remember that these macro estimates are approximate and can vary based on portion sizes and cooking methods. Make sure to double check your measurements and labels for a more accurate count!

🌟 THE Best Fruits for Balanced Blood Sugar! 🌟

Ever wondered why these fruits make our top list? It's not just their deliciousness, but also their incredible ability to keep your energy stable. These fruits are like the superheroes of the fruit world, and here's why:

Apples: Crisp and satisfying, they're packed with fiber and release sugar gradually, ensuring no sudden sugar spikes. Pair them with almond butter for a snack that keeps you steady all day.

Blackberries: These tiny powerhouses are low in sugar but high in antioxidants and fiber, making them a go-to choice. Mix them with creamy Greek yogurt to add a protein punch.

Cherries: Sweet, but with a low glycemic index, cherries are your dessert-like treat that won't mess with your sugar levels. Team them up with a handful of nuts for a perfectly balanced snack.

Grapefruit: The zesty wonder of the fruit world, grapefruits are low on the glycemic load. Have them with cottage cheese in the morning for a breakfast that'll keep you fueled.

Oranges: Bursting with vitamin C and fiber, these citrus stars are known for their goodness. Enjoy them with a sprinkling of seeds for a snack that's both balanced and tasty.

Strawberries: Packed with antioxidants and fiber, strawberries are a sweet delight. Combine them with cottage cheese or yogurt for a balanced blend.

Pears: These beauties are rich in fiber, ensuring a slow release of sugar into your bloodstream. Pair them with a few slices of cheese for a delightful combo that keeps you satisfied.

Now, here's the secret sauce: Pairing these fruits with proteins or healthy fats is the key to maintaining your blood sugar balance.

It's like creating a protective shield against sugar spikes, keeping you feeling full and energised for longer! 💪

So go ahead, enjoy these fruity wonders, but do it with intention. No food is off limits but knowing how to eat it so your body reacts and feels the best is a great trick to learn 😉

N x

Do you fear food or any activity that revolves around food? If so, drop the word MINDSET in the comments below! ⬇️

If you follow many health & wellness influencers in this space, you’ve likely heard the term “macronutrients” (or “macros” for short). There’s a good reason macros are getting all the hype these days. 💯

That’s because not only does understanding how macronutrients help you reach your fat loss or physique goals, but it also helps you with your MINDSET around food! 👏

That’s right. Understanding that all foods simply break down into macronutrients helps you neutralise food. You no longer view food as “good” or “bad”, but rather you view them through the lenses of “protein, fats, and/or carbohydrates.”

For example, if you previously viewed a cookie as bad or off-limits, now you can view it as carbs and fats. And the best part about it is, that you can fit it into your diet if you understand it! If you eat something that has mostly carbs at one meal, you know you need to focus on protein at your next meal. 👌

This is what I call a MACRO MINDSET. 🧠

Once I embraced a macro mindset, I experienced more food freedom than I ever have - and I want this for you, as well! 💯

If you're looking for more tips and insights on achieving a healthier relationship with food and a positive mindset, drop the word MINDSET below🥰

HealthyEating

💪 Boost Your Hormones with Strength Training!

Did you know that strength training isn't just about building muscles and getting stronger?

It also plays a crucial role in hormone balancing!

Here are five incredible benefits and why you should make strength training a part of your routine:

1️⃣ Increased Insulin Sensitivity: 💡
Strength training helps your body become more sensitive to insulin, which means better blood sugar control. This can reduce your risk of type 2 diabetes and promote overall hormonal balance.

2️⃣ Elevated Growth Hormone: 🌱
Strength training triggers the release of growth hormone, which is essential for muscle growth, fat loss, and overall vitality. Keep those levels high for a youthful, energised feeling!

3️⃣ Balanced Cortisol Levels: 🧘‍♀️
Regular strength training can help regulate cortisol, the stress hormone. Lower cortisol levels lead to reduced stress and anxiety, promoting better hormonal harmony.

4️⃣ Enhanced Testosterone Production: 🚀
Yes, ladies, this is for you too! Strength training can boost testosterone levels, contributing to increased muscle mass and a stronger metabolism.

5️⃣ Improved Estrogen Metabolism: 🌸
For women, strength training aids in the proper metabolism of estrogen, reducing the risk of hormone-related conditions such as PMS and promoting hormonal balance.

Ready to take charge of your hormones and transform your health? Start incorporating strength training into your routine today! 💪🤩

Share your favourite strength training exercises in the comments below 👇

The good news is that most of us can feel better by changing one thing – our diets. 💯

You see, food at its most basic level fulfills our hunger. But that’s not all it does. Food provides our bodies with the energy they need to function. Even deeper, our diets either hinder or promote chronic diseases, etc. At its deepest level, nutrition determines our health.

You’ve probably heard the old saying, “You are what you eat.” That’s because nutrition affects the way you look, operate, and feel.

Clients often come to me with the following symptoms:

✅ Excess or unwanted fat
✅ Fatigue/always tired
✅ Trouble falling or staying asleep
✅ Brain fog
✅ Lack of motivation
✅ No energy

But why does food, and especially blood sugar balance, play such a crucial role in how we feel?

Here's the scoop: What we eat directly impacts our blood sugar levels. When our blood sugar spikes and crashes, it can lead to mood swings, energy crashes, and that dreaded brain fog. It's like a rollercoaster ride for your body!

The good news is that by making smart dietary choices, we can stabilise our blood sugar, providing a steady source of energy and helping to alleviate these common symptoms. 📈✨

Let me know if you’ll be making upgrades to your nutrition choices below💪🍏

𝐈𝐟 𝐲𝐨𝐮’𝐫𝐞 𝟑𝟎+ 𝐚𝐧𝐝 𝐧𝐨𝐭 𝐚𝐜𝐭𝐢𝐯𝐞𝐥𝐲 𝐛𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐦𝐮𝐬𝐜𝐥𝐞, 𝐲𝐨𝐮’𝐫𝐞 𝐥𝐨𝐬𝐢𝐧𝐠 𝐢𝐭. 💪

That’s right! In fact, after the age of 30, you can lose anywhere from 3-5% of muscle each decade. If you aren’t concerned with the aesthetic component of muscle mass, you may think this information isn’t relevant to you. Think again. 💯

Building muscle is important for so many other things as we age. Check out some reasons below:

💪 Lean muscle mass helps fight obesity. As women begin to lose estrogen, we naturally gain fat around our mid-sections. The more lean muscle you have, the more fat you’ll burn - even when your body is at rest.

💪 Muscle helps keep your bones strong and healthy. Strong bones help combat the risk of osteoporosis as we age.

💪 Muscle helps with balance and helps prevent the risk of falls.

There are so many benefits to building lean muscle mass as you age. Again, if you aren’t using it, you’re losing it. And when you lose it, your risk for all of the things mentioned above increases. ⬆️

Staying strong is the key to being in the best shape you can all through the different phases of life 🩵

💪

Drop the word HUNGER if you’d like to be able to tell the difference between physical hunger and psychological hunger! ⬇️

You may not realise it, but there are tell-tale signs that will help you determine whether your hunger is physical or psychological. Simply understanding the difference can help you become aware of what is truly going on with your body so that you can successfully navigate each situation as it arises.
Physical hunger is a need for food. It’s a natural human response that tells you your body needs something. Psychological hunger is the desire to eat without feeling any physical signs (hunger pains, stomach growls, etc.) that your body needs food. Check out the different signs below:

Physical hunger:

🍽️ Usually felt in your stomach

🍽️ Generally speaking, any food will do/satisfy the feeling when you're physically hungry.

Psychological hunger:

🧠 Usually felt in your mouth, your throat, your chest/heart, and/or your head (food chatter)

🧠 Choosing a healthier option won't suffice and won't satisfy the craving. You feel like you have to have whatever you're craving.

If you’ve ever experienced a craving, you know it’s incredibly difficult to ignore. Sometimes we win the fight and sometimes we don’t. The journey isn’t made up of a perfect, smooth road. There are many bumps and turns along the way. The good news is that you don’t have to be perfect, friend! When you do it right 80% of the time, fulfilling a craving here and there along the way isn’t going to hinder you from reaching your destination! 🎉

There will be times when you’re able to occupy your mind and ignore the craving, but I have a tip for those times when the food chatter in your brain just won’t subside. If you’re craving potato chips, for example, allow yourself to have one single-serve size bag and then wait 15-20 minutes. I can almost guarantee the craving will be gone. 💯

Would you like one of my favorite, most effective tips for when cravings hit? Drop the word HUNGER in the comments below and I’ll send my tip straight to your DMs! 🎉

📌 Why you should care about your blood sugar even when you’re not prediabetic or diabetic.

Everyone needs to understand the importance of blood sugar balance. Here’s why: ⬇️

Every cell in your body depends on blood glucose (blood sugar) for energy. Your brain, your eyes, your heart. Everything…

When your blood glucose is all over the place, the rest of your body follows suit. Some common symptoms of dysregulated or imbalanced blood glucose are:

🩸 brain fog
🩸 mood swings
🩸 extreme cravings for carbs and/or sweets
🩸 sleeping issues
🩸 fatigue/extreme energy highs and lows

Unfortunately, most women chalk these symptoms up to aging, stress, busy lives, etc. I’d be willing to bet that most of you have never even considered that blood sugar imbalances might be the root of your common (but not normal) symptoms. 🤯

While there are several different things to consider when it comes to blood glucose regulation, one thing you can control is your nutrition! Understanding what your body needs in terms of macronutrients can be a game changer when it comes to balancing your blood sugar levels. This, in turn, mitigates most (if not all) of these pesky symptoms! 👏

Are you ready to learn how to eat for your unique body and optimal health? I teach women how, when, and what to eat for optimal blood glucose, and just a little hint - it doesn’t include eliminating carbohydrates. 😉

Drop a 🩸 below if you’re ready to learn about macronutrients and eliminate these nasty symptoms!