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

25/01/2026

So many women come to us feeling confused and worn down.

They’re eating reasonably well. They’re trying to stay active. They’ve often done all the ‘right’ things they were told would work. And yet energy feels low, progress feels slow, and their body no longer responds the way it used to.

That isn’t a willpower problem.

In midlife, physiology changes. Muscle becomes easier to lose, insulin sensitivity can shift, and recovery matters more. What your body needs now isn’t another diet or more restriction, but a simple, supportive structure that puts the right things in place.

That means eating in a way that consistently supports metabolism, with enough protein to protect muscle, enough fibre to support appetite, blood sugar and gut health, and meals that keep you full and steady through the day.

And it means strength training that’s purposeful, realistic and progressive, to support bone health, muscle mass and metabolic health, without feeling punishing or overwhelming.

Strong & Nourished was built for this life-stage, a time of shifts and also a time when women are often busier. Not extremes. Not quick fixes. Just a calm, evidence-informed approach that helps your body feel supported again.

If this sounds like what you’ve been missing, you’re exactly who this is for. Comment strong and we’ll send you some simple recipes and a short workout 🙌

This is something I’m asked a lot.If you need dairy free or gluten free breakfasts, you don’t need a completely differen...
20/01/2026

This is something I’m asked a lot.

If you need dairy free or gluten free breakfasts, you don’t need a completely different way of eating. Most of the time, it’s about a few smart swaps that keep protein and fibre where they need to be.

All of my meal plans include substitution ingredient guides to help you make the recipes work for you, whether that’s dairy free, gluten free or managing other allergens. What I’m sharing here is correct at the time of posting, but products do change, so label reading always matters.

Got allergies or intolerances you’re navigating right now? Drop them in the comments and I’ll help you find a swap that fits if I can.

You asked for practical examples of how to get protein and fibre into your meals, so this post is about exactly that 🙌It...
19/01/2026

You asked for practical examples of how to get protein and fibre into your meals, so this post is about exactly that 🙌

It helps to think about layering. Like building a house, you start with solid foundations and then build up from there. Protein and fibre form the base, and everything else sits on top.

Across these breakfast examples, protein is coming from foods like eggs, Greek yoghurt, edamame, pulses, seeds and meat if that’s your bag. Fibre is coming from oats, chia, cacao, beans, wholegrains, vegetables and fruit.

None of these meals are about hitting numbers perfectly or stripping food down to nutrients alone. Foods bring far more than protein and fibre, including vitamins, minerals and protective plant compounds. This is simply a way to help you see where those key foundations can come from, so you can build meals that support energy, mood and appetite more reliably.

I hope it’s useful! 💾 save it if so 📧share with yr friends

👋 A big hello and happy new year to you!I’m Josie, a nutrition & eating psychology coach, I help midlife women cut throu...
11/01/2026

👋 A big hello and happy new year to you!

I’m Josie, a nutrition & eating psychology coach, I help midlife women cut through the noise around food so they can feel energised, nourished and confident again. If you’ve worked with me in any way and had a positive experience, I’d really appreciate you sharing it in the comments. There’s so much misinformation in the nutrition and wellbeing space, and women deserve confidence and clarity when choosing who to trust.

Here’s my philosophy in a nutshell: eating well doesn’t have to be complicated — but it only works when you know how to apply it to your real life. That’s why I chose coaching and why everything I create is designed with simplicity and flavour in mind. No fads, no gimmicks, just practical tools and no BS advice .

What to expect from me here: Recipes – calling out the BS – practical advice on how to use food to feel more energised ad support your health – guidance on how to quit diets and lose weight with evidence-based nutrition.

If you’re new here, swipe through to see the ways you can work with me.

All beautiful pics by

If left unattended, stress and overwhelm can have a real impact on eating behaviours and on your body’s ability to diges...
09/01/2026

If left unattended, stress and overwhelm can have a real impact on eating behaviours and on your body’s ability to digest, absorb and use nutrients.

Rest and nervous system regulation are some of the most undervalued parts of self-care, especially for mid-life women whose lives are full and many of whom may have spent years focusing on food rules.

Digestion works best when your body feels safe. That’s why the relaxation response is often called rest and digest. Even a few slow breaths before eating can make a difference.

If you’re someone who has noticed how stress impacts your digestion and appetite, try practising some deep breaths prior to eating, also short walks after eating can support your body in processing glucose and supporting healthy digestion.

Hope this helps. ➡️follow me for more help@with midlife nourishment.

Fibre has many benefits, including playing a role in appetite control, and weight management. In fact, it’s one of your ...
03/01/2026

Fibre has many benefits, including playing a role in appetite control, and weight management.

In fact, it’s one of your main appetite control tools. It increases stomach stretch, slows gastric emptying, steadies glucose swings, and feeds gut bacteria that help stimulate GLP-1 and PYY, two key satiety hormones.

That’s why a high-protein, very low-carb approach can leave people feeling unsatisfied: protein helps, but without enough fibre, the “fullness signalling” tends to be shorter-lived.

A more sustainable fat-loss strategy for most women is protein plus fibre-rich carbs eg: veg, pulses, oats, barley, rye, fruit, nuts and seeds.

If you’re aiming for a number, the recommended daily intake in the UK is about 30 g a day. Think 10g per meal. I hope this is useful, if you’d like some protein + fibre meal pairing ideas, say yes please in the comments and I’ll share some here soon.

What actually supports health and long term fat loss is quite different to dieting. ⬇️It’s taking steps to prioritise pr...
01/01/2026

What actually supports health and long term fat loss is quite different to dieting. ⬇️

It’s taking steps to prioritise protein, fibre and nutrients. Doing the things that help to calm your nervous system, moving your body in ways you enjoy and doing these things CONSISTENTLY.

And yes, to lose weight you have to be eating less calories then you use.

Prioritise self care and your body will respond. Here’s to a healthy, happy, strong, diet free 2026

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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.