On this episode of Erased, Arianna sat down with Jenna Roy of JG Fit to talk about diet, nutrition, weight loss, and the challenges women face when trying to build a healthier lifestyle.
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Roy has owned her online health and fitness coaching business since 2021 and has helped more than 400 women lose weight, tone up, and create long-term habits. She said her passion for coaching came from her own struggles with food, body image, restriction, and binge eating. After working through those challenges herself, she wanted to help other women avoid the same cycle.
A major focus of the conversation was keeping nutrition simple. Roy said many women, especially busy moms, are not eating complete meals throughout the day. Some skip meals, rely on sugary drinks or small snacks, and end up getting very little protein. Her basic recommendation was to eat at least three meals a day and make sure each meal includes protein, carbs, and fat.
Protein was one of the biggest points of the episode. Roy said women should aim for about .8 grams of protein per pound of body weight each day, but she also said beginners should not let that number overwhelm them. A good starting goal is 100 grams of protein per day, which can be broken down into about 30 grams at breakfast, lunch, and dinner, plus a high-protein snack.
The discussion also covered family meals and how healthy eating does not have to mean throwing out normal dinners. Roy said meals like tacos, burgers, and spaghetti can still work. The key is adding more protein, using better options when possible, and building the rest of the day around solid meals and snacks.
For women struggling with cravings, especially at night, Roy said the first step is making sure the body is being fueled properly throughout the day. Cravings can come from not eating enough protein, calories, or balanced meals. She also said restriction can make cravings worse. Instead of trying to avoid a cookie and then eating several other things to replace it, she said it may be better to have the cookie, enjoy it, and move on.
Cost was another major topic. Roy said healthy eating can get expensive when people buy packaged “healthy” foods or complicated Pinterest recipes with too many ingredients. Her advice was to keep meals simple with a protein, carb, and vegetable. Chicken, potatoes, rice, salad, eggs, ground beef, and simple whole foods can go a long way without overcomplicating the grocery bill.
Roy also encouraged women to rethink meal prepping. Instead of preparing the same full meal in containers for the entire week, she suggested prepping ingredients. Cook a protein, prepare a carb or two, and then mix those ingredients into different meals throughout the week. This helps avoid burnout from eating the same thing every day.
The episode closed with a conversation about metabolism. Roy said one of the biggest issues she sees is under-eating and years of fad dieting. Diets that involve heavy restriction can lead to metabolic adaptation, where the body adjusts to eating less food. The good news, she said, is that metabolism is adaptable and can improve again with the right approach.
Roy said women who feel stuck, even while eating healthy and working out, may benefit from tracking their food for awareness. She recommended tracking what they currently eat for a week without changing anything first, just to see where their food intake is landing.
Overall, the conversation focused on making nutrition less overwhelming. Roy’s main message was that women do not need a perfect diet, complicated recipes, or extreme restrictions. They need consistent meals, enough protein, simple planning, and a healthier relationship with food.
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