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

19/11/2025

Fat loss in midlife isn’t created by restriction. It’s created by balance.

Part of sustainable change is building a calm, steady internal environment that your metabolism can trust.

When you nourish your body consistently with the right mix of protein, fibre and healthy fats, your appetite starts to regulate itself. Energy steadies. Cravings ease. Stress hormones settle. It feels a bit like alchemy, but it’s simply your physiology moving back towards homeostasis.

Your metabolism wants balance, not extremes. Regular meals. Real food. Enough protein. Enough fibre. Enough rest. Gentle, consistent movement. This is what keeps your internal thermostat happy so your body can let go of what it doesn’t need.

The formula for fat loss in midlife isn’t a six-pack revolution, a detox or another punishing eating plan. It’s evidence-based nutrition, stress management, sleep hygiene and realistic movement. Simple habits repeated often.

No shame.
No self-punishment.
Just nourishment, trust and a body that feels supported rather than battled with.

If you focus on balance, and science backed nutrition your metabolism does the rest - in time.

I don’t tend to use specialist ingredients in my meal plans, and I think that is part of why they’re so popular – howeve...
17/11/2025

I don’t tend to use specialist ingredients in my meal plans, and I think that is part of why they’re so popular – however there are a few useful ingredients I use in my recipes and store cupboard guides, so here they are, along with why I use them.

These are the wholefood staples I tend to pick up online because the prices are good and the range is decent. I’ve shared the place I usually order from which is Buy Wholefoods Online, but you can find most of these in shops like Holland & Barrett too. It’s not an ad, just what I keep in my own kitchen and use for developing my recipes.

What do you regularly stock up on? If you’ve got any wholefoods you buy on repeat that others might find helpful, pop them in the comments so we can build a shared list.

Cholesterol often shifts in midlife and it can feel worrying, but you have more influence than you think. Three foundati...
11/11/2025

Cholesterol often shifts in midlife and it can feel worrying, but you have more influence than you think.

Three foundations can make a real difference:

🥦Fibre rich foods help your body clear excess cholesterol by binding some of it in the gut. Think oats, beans, lentils, vegetables and fruit. Aim to build this into each meal rather than saving it for one big hit.

🧈lower your saturated fat intake, but don’t fear fats, a little heart healthy fat is a positive.

🚶‍♀️‍➡️Also don’t forget movement! Regular brisk walking has been shown to improve LDL clearance. Daily walks of 20 to 30 minutes make a difference. Also, strength training. Strength training increases muscle mass and bone density, which supports metabolic health. This improved metabolic function helps the body handle fats more efficiently. Bottom line – getting more regular movement in can support you in many ways including improving cholesterol.

Finally, plant sterols are natural compounds found in small amounts in seeds, nuts and legumes. They compete with cholesterol during digestion, but the levels in everyday foods are low. A varied, plant-forward diet naturally supports healthier cholesterol through fibre, antioxidants and better fat quality.

Don’t forget, if you want the structure done for you the nourished metabolism meal plan works beautifully for winter.

💾Save the post for later and try one or two changes this week.

This isn’t an ad. A few of you asked me to share my favourite staples, so here they are. I just love shopping at and th...
09/11/2025

This isn’t an ad. A few of you asked me to share my favourite staples, so here they are.

I just love shopping at and these are brilliant everyday staples. All of them feature in my recipes and meal plans and they genuinely support female metabolic health at midlife. Quick, nourishing and easy to use, they’re well worth keeping in your cupboard. What good value wholefood staples are you buying and where from?

Many women don’t realise that the way the body handles carbs can shift a little in midlife. It doesn’t mean you can’t ea...
04/11/2025

Many women don’t realise that the way the body handles carbs can shift a little in midlife.

It doesn’t mean you can’t eat pasta or bread, it just means the type of carbs you choose and how you build your meals starts to matter a bit more for energy, appetite and body composition.

Carbs are still your main source of fuel. You don’t need to cut them. You simply need more fibre, more staying power and a little protein support on your plate so glucose moves steadily into your cells, rather than spiking and crashing.

These small tweaks genuinely help with energy, cravings and feeling comfortably full. They also support muscle and blood-sugar control, which become especially important during this life stage.

If carbs feel confusing, start here. Choose higher-fibre versions where you can, pair them with a palm of protein, and build out the plate with veg. Little changes, often, win!

💾save me 🎁share me with a friend 💬drop into the comments and say hi!

02/11/2025

We naturally lean into comfort when winter arrives. Warm, hearty food can still be deeply nourishing and support your midlife metabolism beautifully.

This is one of the dinner recipes from my new winter meal plan (coming soon!) my nutrition-coach take on the viral Marry Me Chicken. Creamy, smoky, deeply satisfying, but balanced with lentils for extra protein and fibre, stock and herbs for flavour, and plenty of veg. 48g protein, 11g fibre, and that warm, hugged-from-the-inside feeling.

Comfort and nourishment really can sit on the same plate. The recipes in my upcoming Winter Meal Plan are designed to feel comforting while still delivering an av of 30g protein, 10g fibre, a range of nutrients and healthy fats to keep energy steady, support mood and help you feel genuinely satisfied.

If you want the free recipe card, comment recipe and I will send it to you. I will also share my new midlife nutrition podcast for extra support and pop you on the Winter Meal Plan waitlist so you can grab early access when doors open.

New podcast episode for you.In this one, I unpack why so many women notice shifts in energy, weight and mood in midlife,...
31/10/2025

New podcast episode for you.

In this one, I unpack why so many women notice shifts in energy, weight and mood in midlife, and the very real biology behind it. Then we go through the key food groups that support you at this life stage and exactly how they help.

Think of it as a Midlife Nutrition 101. Simple, practical and grounded in evidence. It is 30 minutes and will leave you feeling clearer and more confident about how to eat for this phase of life.

Listen via the link in my bio and let me know your biggest takeaway. Also linked in my stories. Have a fab weekend

For many women 40+, the hardest part of balanced eating isn’t hunger — it’s trusting larger portions again. If you’re fu...
27/10/2025

For many women 40+, the hardest part of balanced eating isn’t hunger — it’s trusting larger portions again.

If you’re full after eating like this, that’s your body saying thank you. When meals are built on 25–30g protein and around 10g fibre, you can trust that they’re doing their job. Balanced portions help steady blood sugars, calm cravings and make consistency easier.

Of course if you’re feeling nice and full, trust you natural fullness signals and stop, place any leftovers aside for later.

You don’t need to shrink your portions, just build them better. 🙌

Proud doesn’t even cover it. The women in this round have shown up for themselves with energy, honesty and heart. Thank ...
26/10/2025

Proud doesn’t even cover it. The women in this round have shown up for themselves with energy, honesty and heart. Thank you for taking the time to share your feedback – reading your reflections reminds me why we do this.

I’m so proud of what Holly and I have built together. A programme that stands firmly by its non-diet values, grounded in evidence, focused on strength, nourishment and self-trust.

Here’s to every woman who’s learned she can eat well, get stronger and feel good without restriction.
We start again on 3 November – I can’t wait to welcome the next group. 🙌

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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.