Evidence over opinion.
Practical, research-backed writing on nutrition, training, and the daily habits that actually move the needle.
Why Most Nutrition Plans Fail (And What to Do Instead)
Most nutrition plans collapse within weeks. The issue is rarely the food itself.
Should You Stop Putting Bananas in Your Smoothie? A Dietitian Reads the Study
A viral clip says bananas destroy blueberry nutrients. Here's what the actual study says, what it doesn't say, and why the headline got it wrong.
What to Eat on GLP-1 Medications: A Dietitian's Complete Guide
On Ozempic or Mounjaro and not sure what to eat? Here's the complete nutrition guide a dietitian uses with GLP-1 clients to protect muscle and keep results.
The Cholesterol Number Your Doctor Isn't Testing (And Why It Matters)
Your standard cholesterol panel is missing the one number that actually predicts heart attack risk. Here's what ApoB is and why you need to ask for it.
6 Calorie Deficit Mistakes That Are Making Weight Loss Harder
Hungry all the time but the scale won't move? Here are the 6 calorie deficit mistakes most people make and exactly how to fix each one.
How to Keep Your Muscle While Losing Weight on a GLP-1
GLP-1 medications like Ozempic work. But muscle loss is the hidden cost nobody warns you about. Here's how to protect it.
Why Restaurants Ruin Your Fat Loss and Exactly How to Fix It
Eating out doesn't have to derail your fat loss. Here's the exact system a dietitian uses to hit calorie and protein targets at any restaurant.
How to Lose 30 Pounds Without Wrecking Your Life
Eating less and training harder isn't why people fail at fat loss. Here's the system-based approach that actually works for busy men over 30.
How to Lose 30 Pounds Without Dieting Harder
Most men aren't failing to lose weight because they lack discipline. They're failing because willpower isn't a system. Here's what actually works.
Best Nutrition App for AI Food Scanning: Ranked and Tested
I tested 5 nutrition apps' AI photo scanners on real foods and a Chipotle bowl. Here's what I found, the results, and which app actually came out on top.
Why 5 Grams of Creatine Isn't Enough for Brain Benefits
The standard 5g creatine dose was designed for muscle, not your brain. A registered dietitian breaks down the research on higher doses for real cognitive benefits.
Should You Skip Breakfast? Here's What the Research Actually Says
Breakfast boosts metabolism. Skipping it burns more fat. Both claims can't be right. Here's what the research actually shows and how to decide for yourself.
Stuck in a Weight Loss Plateau? 5 Reasons You're Not Losing Weight
When you’re trying to lose weight, there is nothing more frustrating than stepping on the scale after a week of healthy eating and seeing that the number has not changed. As a dietitian who’s been…
Best Protein Bars for Fat Loss, Ranked by a Registered Dietitian
Not all protein bars are worth buying. Here's a dietitian's honest breakdown of 10 popular bars ranked on ingredients, nutrition, and taste.
How to Calculate Your Calories for Fat Loss (Without Guessing)
Online calorie calculators can be off by hundreds of calories. Here's how to find your actual metabolic rate and set a real target for fat loss.
Steal My Morning Routine: Dietitian’s Daily Habits for Fat Loss & Performance
What you do in the morning sets the tone for the rest of your day. Learn how to design a morning routine that fits your health goals.
Build a High Protein Meal Plan in 5 Minutes
Want to create your own high protein meal plan from scratch? I'm going to show you the 5 step process I use every week to plan my meals.
Is Intermittent Fasting Effective for Weight Loss?
Should you try intermittent fasting for weight loss? Here's my perspective as a registered dietitian.
10 Fat Loss Food Swaps to Cut Hundreds of Calories
These swaps will make it easy to create a calorie deficit and reach your weight loss goals, without feeling restricted.
What to Eat Pre- & Post-Workout
What to eat before your workouts for maximum perfromance and after your workouts for maximum recovery.
10 Food Swaps That Cut Hundreds of Calories Without Cutting Enjoyment
These 10 simple food swaps can shave hundreds of calories from your diet each week without changing what you love to eat. No restriction required.
How to Use the 80/20 Rule for Weight Loss
One powerful rule that will allow you to eat the foods you love while reaching your health and fitness goals.
7 Strategies to Control Sugar Cravings
Struggling with out of control sugar cravings? Here are 7 simple nutrition and lifestyle changes that can help you overcome this challenge.
Weight Loss Mindset: 3 Unexpected Habits to Reprogram Your Mind for Fat Loss
Do you have the right weight loss mindset? When it comes to reaching your goals, it's not all about nutrition and exercise.
Weight Loss Mindset: 3 Unexpected Habits to Reprogram Your Mind for Fat Loss
Do you have the right weight loss mindset? When it comes to reaching your goals, it's not all about nutrition and exercise.
How to Lose Weight Without Feeling Hungry
Is it possible to lose weight without feeling hungry? In this article, I walk you through my dietitian-approved trips to reach your goals.
High Protein Meal Plans: How to Eat 120g+ of Protein Daily
Find out my top tips for eating more protein each day, including 3 sample meal plans with 120g, 150g, and 200g of protein.
How to Eat More Food and Still Lose Weight Faster
You don't need to eat less to lose weight. Here's the science of calorie density and how to eat bigger meals while staying in a deficit.
How to Track Macros: 6-Step Crash Course
Learn the basics of tracking your macros to help you fuel your body effectively and reach your fat loss goals.
How to Lose 20 lbs: If I Had to Start Over, This is What I Would Do Every Day
If I had to lose 20 lbs. starting from scratch, here is exactly what I would do as a sports dietitian with over 10 years of experience.
How to Gain Muscle While Losing Weight
Good news! Despite what you may have been told, you don’t have to spend endless hours on the elliptical to lose weight (yay!). While cardio is important for our cardiovascular health, it is not…
5 Steps to Recover After Overeating
Here's how to get back on track with your fat loss goals if you eat more than you planned during the holiday season.
Is Creatine Good for Fat Loss?
Is creatine good for fat loss or is it another fad? Here is how creatine can help you get to your fat loss goals.
What type of fat should you eat for weight loss?
When it comes to weight loss, some types of fats are more beneficial than others. Learn which fat sources you should eat more of and less of each day.
Traveling while Losing Weight: Your 3 Step Strategy
If you're on a weight loss journey, use this 3-step system to stay on track with your goals while traveling.
Should You Consider Weight Loss Surgery?
Each year in the US, over 200,000 people go under the knife for weight loss procedures. This is what you should consider before deciding on surgery.
4 Nutrition Mistakes You're Making Over the Holidays
It’s time to break the cycle of starting a new diet every January, falling off the bandwagon by February, and dieting on and off throughout the year with no success. You can start by avoiding 4…
How to Start Journaling for Personal Growth
Learn how starting a journal can help to accelerate your nutrition journey and lifestyle transformation.
Best Snacks for Weight Loss
Losing weight doesn't mean you need to stop snacking. Here's your easy guide to creating the best snacks for weight loss.
Best Snacks for Weight Loss
Losing weight doesn't mean you need to stop snacking. Here's your easy guide to creating the best snacks for weight loss.
Fat Loss Myths: 3 Lies to Stop Believing
When you're trying to lose fat, it can be easy to get sucked into misinformation. In this article, we're busting 3 common lies you may have heard.
Interview with a Dietitian: Where to Start with Weight Loss
Today, we sat down with Andres, Registered Dietitian and founder of Planos, to talk about where he starts with his clients who are looking to lose weight so that they can make lasting lifestyle…
Which Workout Supplements Should You Take?
There are a lot of pre and post workout supplements out there that claim to help you lose weight, build muscle, and perform better in the gym. But, which ones are actually backed by research and…
Nutrition For Fitness: What to Eat Before and After Your Workout
How big should your pre- and post-workout snacks be? When should you eat before and after a workout? What are the key nutrients you need for fitness? This article addresses these questions and…
7 Tips for a Healthy and Fit Summer
Nutrition and fitness tips that will help you feel and look your best all summer long, while enjoying yourself along the way.
What is the Sirtfood Diet?
Adele's weight loss success on the Sirtfood Diet came with lots of media attention for the diet. But does it really work?
What is the OPTAVIA diet?
Is the OPTAVIA diet a sustainable way to lose weight, or just another dangerous diet trend. Read this article to find out!
Macro Counting for Fat Loss: The Basics
This article will introduce you to the basics of macro counting for fat loss and explain the nutrition hierarchy.
How to Create a Calorie Deficit
Is weight loss as simple as calories in vs. calories out? Learn the science behind losing weight and how to create sustainable fat loss.
The Power of Accountability to Achieve your Weight Loss Goals
Achieving nutrition and weight loss goals alone sometimes is hard. In this article we will teach you how to harness the power of accountability
4 Ways Stress is Stalling your Weight Loss – And How to Deal with It.
Did you know stress may be hurting your weight loss goals? In this article we will teach you how, and what you. can do to manage your stress better
Can You Drink Alcohol and Still Lose Fat?
Do you ever wonder how does alcohol impact your weight loss goals? In this article we explain how, but also how you can drink responsibly without hurting your objectives in the process