The Mindful Cook

The Mindful Cook Nutrition and Eating Psychology Coach. ⚡️ I help midlife women ditch diets, gain energy & lose fat with no-BS, evidence-based nutrition and meal plans.

Co-founder Strong & Nourishe No BS, science-backed nutrition for women who want to feel strong, energised & confident in 40s & 50s. My coaching bridges the gap between knowledge and taking action. Nutrition coaching goes beyond simply telling you what to eat—it’s about helping you take clear, achievable action to make lasting changes. With personalised guidance, we’ll focus on building sustainable habits that fit seamlessly into your lifestyle. It’s not just about knowledge; it’s about giving you the tools, strategies, and accountability to turn that knowledge into action. Together, we’ll break your goals into simple, manageable steps, so you feel confident and in control. Meal plans | Membership | Strong & Nourished

13/03/2026

Most women in midlife don’t need a stricter diet. They need better meal structure.

A simple formula I use across all my meal plans is building meals around:

Around 30g protein
Around 10g fibre
A little healthy fat
A wide range of whole foods for nutrients

✔️protein supports muscle maintenance, which becomes increasingly important in midlife as muscle mass naturally declines. Maintaining muscle helps support metabolic rate and glucose regulation. Protein also slows gastric emptying and stimulates appetite-regulating hormones, helping you feel fuller for longer.

✔️Fibre slows the digestion of carbohydrates, which helps stabilise blood glucose levels and reduce sharp rises and drops in energy. It also nourishes the gut microbiome and contributes to the release of appetite-regulating hormones that help signal fullness.

✔️Healthy fats slow digestion and help make meals more satisfying. They also play an important role in hormone production, brain function and long-term metabolic health.

When meals are structured this way, many women notice:

More stable blood sugar
Better appetite regulation
Fewer cravings
Steadier energy across the day
Greater satiety after meals

This is the framework every meal in my plans is built around, so the thinking is already done for you.

If you’d like to try a couple of meals from the plan first, comment recipe and I’ll send two favourites for you to try.

Magnesium is being marketed for sleep, anxiety, hormones, muscle recovery and even blood sugar control. Scroll through s...
12/03/2026

Magnesium is being marketed for sleep, anxiety, hormones, muscle recovery and even blood sugar control. Scroll through social media and you will see dozens of supplement forms being promoted as the one your body “really needs”.

But the reality is a little more nuanced.

Magnesium is an essential mineral involved in hundreds of processes in the body, including muscle contraction, nerve signalling and energy metabolism. So it absolutely matters for health.

What often gets lost in the supplement conversation, though, is that magnesium naturally exists in whole foods that many of us already eat. Nuts, seeds, beans, whole grains and leafy greens all contribute meaningful amounts.

Supplements come in many different chemical forms because magnesium needs to be bound to something to stabilise it in a capsule. These forms mainly influence how it behaves in the gut and how well it is absorbed.

Food doesn’t work like that. Magnesium in food is embedded within the natural structure of plants and whole foods, arriving alongside fibre, other minerals and phytochemicals that support overall diet quality.

For most people, improving food intake is the first step before worrying about which supplement form to buy. Nutrition rarely comes down to a single nutrient in isolation. It is the overall pattern of eating that supports long term health. But you do you of course!

28/02/2026

Strong & Nourished closes tonight.

imagine it’s May.

You understand how to balance your meals in a way that genuinely supports your metabolism.
Protein, fibre and nutrients aren’t things you guess at anymore. You know what your body needs and how to build a plate to match.

Your energy is steadier. You’re sleeping better. The weight that had slowly started to creep on has begun to shift, without extremes or rigid restriction.

You’re not relying on a fixed plan. You can create your own meals in a way that you enjoy, because you understand the principles behind them.

You’re doing two or three focused strength sessions each week. You’re walking more. You feel stronger, clearer and more like yourself again.

Not because you followed rules.

But because you learned skills.

And perhaps most importantly, you trust yourself.

Doors close tonight. If you want May to feel different, this is your moment.

Link in bio. We’d love to have you with us

You may have heard recent radio coverage of research from Anglia Ruskin University suggesting collagen can improve joint...
27/02/2026

You may have heard recent radio coverage of research from Anglia Ruskin University suggesting collagen can improve joint pain, alongside existing studies looking at skin elasticity.

So what does “there is evidence” actually mean?

It means collagen has been tested in randomised, placebo controlled trials. Some of those trials, and a few larger reviews combining them, show small but measurable improvements in joint pain and skin hydration or elasticity.

It does not mean the effects are dramatic.
It does not mean they’re long lasting.
It does not mean they’ll work for everyone.

Most studies are relatively small, short term and often industry funded. We still need larger, longer, independent trials before making strong claims.

If you take collagen and notice a difference, great.
If you don’t, focus on the bigger levers:

Food quality.
Adequate total protein.
Progressive strength training.
Sleep and sun protection.

Those have a far stronger and more consistent evidence base than any single supplement.

Studies referenced include randomised controlled trials and recent systematic reviews published in peer reviewed journals. Full references available on request.

Night-time snacking sits at the intersection of hunger, habit, and emotional regulation, we all do it from time to time,...
23/02/2026

Night-time snacking sits at the intersection of hunger, habit, and emotional regulation, we all do it from time to time, and there’s nothing wrong with it.

It’s worth checking your foundations first: Often, night hunger starts earlier in the day. If you skip a meal or don’t get the balance right it can lead to blood sugar lows and feeling ravenous later.

We all have emotional cues too. Reward after a long day, stress and tiredness and a much-needed ritual to shift into rest mode. All completely valid and normal.

It helps if you have nourishing foods to hand and get the balance right. Just like your meals, the most satisfying snacks combine: Protein, fibre, a little fat and good carbs.

Here’s some ideas for you – got some more? Drop them in the comments….

A chat with Sara Davies about experiences of dieting, and how our perspective on food can begin to shift as we gain know...
19/02/2026

A chat with Sara Davies about experiences of dieting, and how our perspective on food can begin to shift as we gain knowledge, confidence, and self-trust.

So many women have spent decades trying to follow rules that were never designed to support their physiology or their long-term wellbeing. What becomes clear over time is that nourishment, understanding, and consistency are far more powerful than restriction.

This is one to listen to if your relationship with food has evolved, or if you feel it beginning to.

Thank you so much to for bringing such openness and wisdom to this conversation.

Strong and nourished next intake starts March 2nd doors are open now and the link is in mine and Hol’s bio 💕🙌

https://www.themindfulcook.co.uk/strong-and-nourished

BUZZING!!!

10/02/2026

Most women know muscle mass matters in midlife.

But what often gets missed is how much more changes when you get nutritional balance right and include regular strength training.

Meals that prioritise protein and fibre are linked with better appetite regulation, steadier energy and support for muscle as we age. Add in strength training, and you’re also supporting bone strength, mobility, body composition and everyday function.

This doesn’t have to be hard or time-consuming.

Short, progressive strength sessions and simple, nourishing meals can be enough when they’re done consistently and in a way that fits your life.

If you’re curious about what this approach looks like in practice, we’ve put together a free day of balanced recipes and a short strength workout.

Comment STRONG and we’ll send you the link. 🙌

09/02/2026

What would make eating in a way that supports your metabolic health sustainable for you?

For me, it must be enjoyable. Because if it isn’t, it won’t last. What if the problem isn’t willpower, but that the way you’ve been taught to eat just isn’t sustainable? Honestly, you do not have to restrict or deprive yourself to win at fat loss.
When eating well feels enjoyable and doable, it stops feeling like a plan and starts feeling like your normal. And that’s the shift I help women make.

Maybe its eating the same things you enjoy on repeat because it’s easy
Maybe it’s about having that evening snack to look forward to because it shouldn’t be off limits and savouring it
Maybe you like variety and have to have different flavours and foods

Whatever it is, you gotta make it work for you so you can do it long term, and that’s what I’m here to help you with

Save this. Share it with someone who’s fed up of starting over.

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About The Mindful Cook

“In a world full of misleading and confusing information on health, eating and diets, there is this gem called Josie Buck aka The Mindful Cook. Josie is supportive, kind and knowledgable. If you want to change your relationship with food then this is your girl!”

Hi! I’m Josie, AKA The Mindful Cook.

I’m a food and eating psychology coach. I believe that to feel better in ourselves we need to ditch diets, look after our emotional health and nourish our cells with nutritious and delicious food. My online courses and residential retreats teach you how you can harness the power of nourishing food and emotional well-being to become your most marvellous self.

As a food and eating psychology coach, I offer safe and supportive advice to women who are ready to change the way they relate to food and their bodies.