The Mindful Cook

The Mindful Cook Nutrition and Eating Psychology Coach. ⚡️Helping women to restore energy
🥦Reset your relationship with food
🦵Feel great in yr body
Nutrition. Nourishment.

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

👋 A big hello to all the new faces here! I’m Josie, a nutrition & eating psychology coach, I help midlife women cut thro...
16/09/2025

👋 A big hello to all the new faces here!

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.

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 — from meal plans and my women’s nutrition community to Strong & Nourished and my 1:1 waitlist.

✨ Welcome — I’m so glad you’re here. got a question for me? Jump into the comments friend, let’s chat !

It’s time we stopped blaming women’s bodies and started fixing the guidance. Women are being given all sorts of mixed me...
10/09/2025

It’s time we stopped blaming women’s bodies and started fixing the guidance. Women are being given all sorts of mixed messages – and I know this isn’t limited to male PTs – but some of the advice I’ve heard recently needs calling out.

So let me set the record straight:
🚩You do not need to burn yourself out to get stronger
🚩You do not need to work out 5-6 times a week
🚩You do not need to flip the script on carbs and protein every month.
🚩And you certainly don’t need to put your life on hold for six weeks just to see progress.

You are not the problem. The advice you’ve been given is.

💬 Have you ever been told something similar? Share it in the comments – let’s shine a light on this together.

we’ve got a bunch of brilliant women starting strong & nourished next week. women everywhere are taking small steps to g...
04/09/2025

we’ve got a bunch of brilliant women starting strong & nourished next week. women everywhere are taking small steps to get stronger, fitter and feel better.

diet culture will tell you to shrink, to earn your food, to start over every Monday. it sells guilt and calls exhaustion “discipline”. we’re not doing that. we’re fuelling properly, lifting well, resting, and building confidence one choice at a time.

you don’t need more motivation. you need more self-belief, a simple plan and support you trust. strength isn’t a look, it’s a feeling. it’s carrying your shopping without thinking about it. it’s clearer mornings. it’s a calmer mind around food.

if you’re reading this, take it as your sign to back yourself this month. you’ve got this. and if you want to join us next time, we’re doing it again in November.

To all the BRILLIANT women out there taking steps to stay well. YOU GOT THIS!

Quick-fix apps love to hand out “1200” as if it’s the golden number, but your body deserves more than a random equation....
27/08/2025

Quick-fix apps love to hand out “1200” as if it’s the golden number, but your body deserves more than a random equation.

I can’t tell you how many women email me saying, “Is your meal plan OK? MyFitnessPal says I should only be on 1200 calories.”

The truth? 1200 is what you’d feed a toddler. For most grown women, it’s far too low.

All my meal plans are built within a healthy calorie range that works for most women - with enough protein, fibre and energy to support fat loss without restriction or exhaustion.

And if you join Strong & Nourished, we go a step further: We calculate your exact needs based on your age, height, weight and activity. No guesswork, no faceless numbers, a plan that’s tailored to you and backed by expertise.

Because getting stronger, fitter and feeling better in your body should feel sustainable, and enjoyable not like punishment 💪✨

Yawn… another nutrition trend 🙄 (this time it’s fibre-maxxing). We’ve seen it all before, protein obsession, cortisol ha...
19/08/2025

Yawn… another nutrition trend 🙄 (this time it’s fibre-maxxing).

We’ve seen it all before, protein obsession, cortisol hacks… and now fibre gets its turn in the spotlight.

Here’s the truth: yes, most of us could do with a fibre boost (the UK target is 30g/day and most of us only hit 20g). But turning one nutrient into a fad isn’t the answer. Like the F-Plan, it risks extremes, discomfort, and totally misses the bigger picture.

What actually works? Balance. Variety. Consistency.

And that’s exactly what we coach inside Strong & Nourished — no fads, no BS, just meal plans and coaching that help you get it right every time.

Early bird is open now. Come and join us and feel the difference. Got a question Jump in the comments or DM me!

Do you want to improve your metabolic health and heal your relationship with food in 2024? This is recent feedback from ...
12/01/2024

Do you want to improve your metabolic health and heal your relationship with food in 2024?

This is recent feedback from two women who joined The Non-Diet Method in October last year – no better evidence that the method works.

In early Feb I’ll be taking a group of women through the (all new) Non-Diet Method which will be super focused on six steps you can take to improve your metabolic health and heal your relationship with food.

I’ll be kicking off with a free live session on why weight loss diets don’t work (particularly for women in their 40s and 50s) and providing you with some really useful insight into what does work – and honestly, it’s really simple stuff.

If this sounds like something you could benefit from, drop ‘NDM’ into the comments here and I’ll send you a link to download a free collection of recipes from the programme.❤️

Exciting things are coming!

These are some little tricks I use to motivate myself to commit to self-care 1. Find the joy - Habit specialist James Cl...
02/01/2024

These are some little tricks I use to motivate myself to commit to self-care

1. Find the joy - Habit specialist James Clear, Author of Atomic Habits talks about forgetting about goals and instead focus on the system you need to get there. One of his observations is that goals restrict your happiness, if you’re placing your focus on reaching the goal – you will miss out on enjoying the process. My take on this is, that if you don’t get any pleasure from it, you ‘aint going to stick at it. There are plenty of delicious healthy foods, and many ways to move, you don’t have to go become a gym bunny if it doesn’t suit you.

2.Commit to doing just one (little) thing and practice it for a few weeks before moving to the next thing. Taking this ‘baby steps’ approach means you avoid overwhelm, and you have more chance of sticking at it which will motivate you to do more. Diet culture teaches us quick wins – keep it front of mind this that is unsustainable and places too much pressure on you.

3.Track your successes. Writing down the days when you drank more water/moved your body or using a device like a step tracker is a great way to have visibility of your efforts, get an immediate sense of reward and stay accountable – it’s a great motivational tool. Buddying up with someone, sharing your wine with likeminded women in a community like The Non-Diet Method community.

I’ll be supporting women in taking some simples steps to improving your metabolic health and healing your relationship with food in February. Sign up or my free recipe guide and I’ll share more with you: https://www.themindfulcook.co.uk/the-mindful-cook-recipe-guide-new-non-diet-method

Am I right?In February 2024 I’ll be taking a group of women through the (all new) Non-Diet Method which will be super fo...
29/12/2023

Am I right?

In February 2024 I’ll be taking a group of women through the (all new) Non-Diet Method which will be super focused on six steps you can take to improve your metabolic health.

If this sounds like something you need, you can start to explore these themes right away by downloading a free collection of recipes from the programme so that you can get started as soon as you like.

You can get your free recipe collection using the link I have posted here in the comments❤️

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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.