160: Nutrition for Women: Intermittent Fasting, Protein, Macros and Food Freedom
The Only Number Worth Tracking Isn't Calories.
You know what to eat. You've known for years. You just don't know what to eat for your body, at this stage, with this life. And every time you go looking for an answer, you get ten more that cancel each other out.
So in the latest episode of the Broads podcast, Tara skipped the guest and went straight to the source: your questions. In this solo Q&A, she works through the nutrition questions you sent in, from intermittent fasting to protein bars to what to do when your partner still drinks and you don't.
If you've ever felt like you're doing all the "right" things with food and it's still not adding up, this one's for you.
Does Intermittent Fasting Work for Women?
Short answer: it can. For some women, in some seasons.
Tara breaks down who fasting might work for and, more importantly, when it tends to backfire. The women most likely to run into trouble are the ones already running on empty:
High stress, where fasting becomes one more load on an already overloaded system
Poor sleep, which changes how your body handles hunger and energy to begin with
Under-eating, where a shorter eating window makes it even harder to get enough fuel in
When those are in play, fasting can work against your hormones, your energy and even your cycle. The takeaway isn't "fasting is bad." It's that fasting is a tool, and it only works on a body that has the basics covered first.
Do You Really Need to Track Macros?
Not forever, and not every bite. But Tara makes the case for knowing one number, and it isn't calories. It's protein.
Protein is what helps you build and hold onto muscle, recover from training and stay full between meals. And most women are eating a lot less of it than they think.
The Protein Math.
Tara's target: 0.7 to 1 gram of protein per pound of body weight, or goal body weight if you're working toward a different one. For a 150-pound woman, that's roughly 105 to 150 grams a day.
If that feels like a lot compared to what you eat now, you're not alone. Her advice is to build up gradually instead of doubling your intake overnight. Your body (and your digestion) adjusts better when you add a little at a time.
Making Protein Easy, at Home and on the Go
Knowing your number is one thing. Hitting it on a busy Tuesday is another. Tara shares easy high-protein options for meals at home and for the days you're eating in the car between work and pickup.
She also gets specific about one of the most-asked questions: what actually makes a good protein bar. Flip it over and look for:
15 to 20 grams of protein
Under 5 grams of added sugar
Fiber, so it keeps you full instead of leaving you hungry an hour later
If a bar doesn't check those boxes, it's a snack, not a protein source. Nothing wrong with a snack. Just know which one you're eating.
Healing Your Relationship With Food
This is the part of the episode that goes deeper than numbers, and for a lot of women it matters more than any macro target.
Tara talks through three shifts:
Dropping the good and bad labels. When a food is "bad," eating it becomes a failure instead of just a meal. Food is fuel, and some fuel does more for you than others.
Getting out of the all-or-nothing trap. One off meal turns into an off day, then an off week, then "I'll start Monday." Breaking that cycle is what makes nutrition sustainable.
Starting mindful eating by slowing down. Before any big framework, it begins with simply slowing down enough to notice what you're eating and when you're full.
Going Alcohol-Free When Your Partner Still Drinks
One listener question hit close to home for a lot of women: how do you stay alcohol-free when your partner doesn't?
Tara's approach comes down to three things:
Boundaries without blame. Your choice is about you, not a verdict on them.
NA swaps that make date night easier, so you keep the ritual without the drink.
Coming back to your why, especially on the nights it feels harder than it should.
The Bottom Line
You don't need to weigh every bite for the rest of your life. You don't need the perfect fasting window or a spreadsheet of every meal.
Tara's challenge is simpler: give it three days. Look at what's actually on your plate. Find the protein. Then build from there.
Nutrition that works for your body, at this stage, with your life, starts with awareness, not restriction.
Want to know exactly how much protein, carbs and fat your body needs? Grab the free Macronutrient Guide. And if you want a coach who builds your nutrition and training around your real life, not someone else's plan, apply for BroadsCOACH.
So, be honest with yourself: when you look at your plate this week, where's the protein? And which food rule are you still following that was never built for you in the first place?
