I just wanted to lose a few pounds...

I started college, became less active, and thought losing a few pounds would help me feel more comfortable and confident in my body.

I started reading Women’s Health,

looking for weight loss inspiration on Pinterest, and

Googling things like “weight loss meal plans”.

My “research” introduced me to diets like Paleo, Whole30, calorie counting, and intermittent fasting.

Naturally, I tried them all, and alwaysss got the same result:

short term weight loss and long-term frustration when the weight inevitably came back.

…and that’s how the slippery slope into my terribly messed up relationship with food and unhealthy body image began.

I was stuck believing that I simply had to find the right diet in order for the results I wanted to stick.

But after ruining my body (and my mental health), I realized a very important truth:

It’s not about finding the “right” diet.

It’s about building the habits and skills that make healthy eating feel right — for life.

Sustainable weight loss doesn’t come from obsessing, controlling, or cutting things out.

It comes from…

✔️ Learning how to build meals that satisfy and support your goals

✔️ Trusting yourself to eat without tracking every bite

✔️ Getting “back on track” without spiraling after a “bad” choice

✔️ And giving up the all-or-nothing mindset that keeps you stuck

Which is exactlyyy what I help women do inside the Fat Loss Jumpstart.

This 3-month 1:1 coaching experience will give you the tools, structure, and support you need to finally make fat loss feel sustainable — and build confidence and consistency that lasts.

Ready to create results that actually stick without going insane or giving up your favorite foods?

APPLY TODAY

Because this offer is only good through the end of May!

** paid in full discount and payment plan available

If you're tired of feeling like you know what to do but can’t seem to stick with it…
If you want results without food rules, tracking, or starting over every Monday…. If you're ready to lose weight in a way that feels freeing, not frustrating —

The Fat Loss Jumpstart was made for you.

When NOT To Celebrate Weight Loss

Let me say something that might surprise you:

Weight loss, in itself, is not an accomplishment.

That might sound strange coming from someone who helps women lose weight. But hear me out…

Weight loss is an outcome. Not a habit. Not a behavior. Not a skill.

And yet, it often gets more praise than the healthy habits that actually make it possible.

This week, I lost 5 pounds in 5 days.

And if I used weight alone as a metric, I would be celebrating.

But I’m not. Because I didn’t lose that weight by doing anything healthy or sustainable.

In fact, I felt terrible. Exhausted. Lethargic. Unable to workout…

I lost 5 pounds in 5 days because I had the stomach flu.

The weight I lost was simply a result of dehydration and an MIA appetite for fear that anything I ate might make a reappearance.

That doesn’t sound like something worth celebrating, does it?

We need to stop treating the scale like the full story.

Because it’s not just if you lose weight — it’s how you get there that determines whether that weight loss is actually a win worth celebrating.

Did it come from eating balanced meals that satisfy and nourish you?

From learning to stop when you’re full — without counting every calorie?

From getting back on track after a weekend away without spiraling into “I blew it” mode?

That’s the stuff that deserves celebration.

Because the skills and habits that create health-promoting weight loss are the things that stick with you - even when the scale plateaus, life gets messy, or when motivation dips.

When you stop obsessing over the number and start focusing on the behaviors that align with how you want to feel and live your life, everything changes.

What if instead of asking, “How can I lose X pounds?”

We asked, “What habits do I need to build to support the healthy version of me I want to become?”

When that’s in alignment — the results follow. And more importantly, they stick around.

So no, I won’t celebrate weight loss just for the sake of it.

But I will celebrate you every step of the way as you build the habits that make it possible — and sustainable.

Do Women Really Need to Eat and Train Differently Than Men?

You’ve probably seen it…
The pink booty bands and dainty dumbbells.
The “hormone-balancing” teas, supplements, and seed cycling protocols.
The workout plans made “specifically for women” that look suspiciously like a warm-up.

And it begs the question — do women actually need to eat and train differently than men?

Let’s break it down.

🏋️‍♀️ Training: Same Rules, Smart Adjustments

✅ What’s the same:

• Women benefit from resistance training just as much as men — if not more, due to a greater risk of osteoporosis.

• Progressive overload, compound lifts, and muscle recovery apply equally.

• Cardio improves cardiovascular health, endurance, and calorie burn for everyone.

⚖️ What’s different:

• Hormonal fluctuations can impact strength, endurance, and recovery. Some women feel strong during the follicular phase (Day 1–14-ish), but experience dips in energy or coordination during the luteal phase (Day 15–28-ish).

• Women tend to have better endurance and recovery than men, which can mean they tolerate higher reps/volumebut may recover more slowly from very high-intensity work.

• During certain parts of the menstrual cycle, ligaments may be more lax, increasing injury risk.

Bottom line: Women don’t need a “pink dumbbell plan,” but training can be adjusted based on energy levels and cycle-awareness (if desired).

🍽️ Nutrition: Same Fundamentals, Personal Application

✅ What’s the same:

• Caloric deficit is required for fat loss.

• Protein, fiber, whole foods, and blood sugar balance are beneficial for all.

• Nutrition should support training, recovery, and lifestyle.

⚖️ What’s different:

• Women may have slightly lower calorie needs due to less muscle mass and lower basal metabolic rates.

• Appetite and cravings can fluctuate with the menstrual cycle, especially in the luteal phase (higher progesterone = increased hunger for some).

• Iron needs are higher for menstruating women.

• During perimenopause/menopause, hormonal changes can impact body composition, muscle retention, insulin sensitivity, and fat distribution.

Bottom line: The principles are the same — but supporting hormonal shifts and understanding energy needs at different phases makes the approach more effective and sustainable.

Many dieting and fitness businesses use "female-specific" training/dieting advice to sell unnecessary supplements or “hormone-balancing” programs, scare women away from strength training and/or carbs, and reinforce diet culture with pink-washed, restrictive approaches. But we’re not about that around here.

Women are not broken, and we don’t need completely different strategies when it comes to diet and exercise - what we need is a personalized application of science-backed advice.

Want support with that?

That’s exactly what we do inside our 1:1 Nutrition Coaching program.

Together, we’ll help you:

• Lose weight without giving up your favorite foods, or tracking everything you eat

• Build habits that support your body and your goals year round

• Create a nutrition strategy that feels effortless, not obsessive

💌 Click here to apply for 1:1 Nutrition Coaching — and get up to three FREE months when you commit to six months or more. It’s time to find the strategy that finally works (and keeps working) for you.

F*ck Skinnytok

“Eat small, be small. Eat big, be big”

“If your stomach is growling, pretend it’s applauding you.” 

“You don’t need a treat. You’re not a dog.”

If you haven’t heard, skinny is BACK and social media is, once again, filled with thin women dishing out the “tips and tricks” to keep you skinny. Here’s why that’s a massive problem:

1. Women’s bodies aren’t trends. It’s hard enough keeping up with current jean styles. It’s impossible- and unhealthy - to manipulate our bodies into whatever body type is “in style”. Your body is unique and your only focus should be making it as healthy and capable as possible.

2. Young girls and women are listening. Many of us in our 30s, 40s, 50s and beyond have lived through this before, and it left a mark. We struggled with disordered eating, full blown eating disorders, hating our bodies, and spending every second and dime we had in an attempt to match the societal ideal. We can’t do this to another generation. We must those younger than us to trust their bodies, take care of their bodies, and live their lives feeling nourished!

3. Skinny does NOT = healthy. For many of us, dropping calories low enough to achieve the “skinny” body type that is trending right now will lead to negative metabolic adaptations like increased fatigue and brain fog, muscle loss, poor sleep and recovery, constant thoughts of food, feelings of deprivation, and an incredibly unhealthy relationship with food. That doesn’t sound like health to me…

4. It keeps us small - mentally, emotionally, spiritually, and politically. When we’re obsessed with becoming the smallest, skinniest versions of ourselves, we are failing to nourish our bodies with the energy they need to stand up for what’s right, fight for what we believe in, and live the lives we’re worthy of!

It’s easy to fall into the trap of “I’ll be happier/life will be better when… I weigh less/wear a smaller size/etc.”, but as someone who’s been there (and tried it) I can tell you, first hand, if your only goal is to weigh less in order to fit in and be seen as better/more valuable, you’ll never be truly happy. Because the benchmark is always changing and the weight loss and beauty industries will always find things you need to change.

If fat loss is a personal goal of yours, and your motivation extends beyond simply wanting to look like everybody else on social media, please understand that there are health-promoting ways to go about it! You can achieve fat loss by nourishing your body with the right amount of foods, moving in a ways that feel fun and enjoyable (rather than punishing), and practicing true self-care.

And we’d love to show you how!

Always in your corner, Coach Lauren and Coach Nicole

5 "Fun Food" Facts:

You’re not “good” for skipping dessert or “bad” for going back for seconds. You’re a grown-ass woman — and you get to eat like one. But if you’ve ever found yourself elbow-deep in a bag of chips, or with sticky fingers from one too many peanut butter cups…this blog post is for you. Because whether it’s a special occasion, or an average Wednesday, these 5 “Fun Food” facts always ring true:

1. Just because it's in front of you doesn't mean you need to eat it.

   You can absolutely enjoy your favorite foods mindfully while still making progress and feeling fantastic, but can't expect the same if you indulge on every holiday and special occasion. Identify what brings you the most joy and pass on the rest.

2. Just because you started eating it doesn't mean you need to finish it.

   You can start eating something and decide it's not for you - or that you've reached a comfortable level of fullness - and leave the rest behind. It's just as "wasteful" to eat something you don't need (and maybe don't even enjoy) as it is to throw it away.

3. No one who loves you will be upset if you pass on something they made.

   Even if they made it "just for you" and/or everybody else is eating it, you don't have to. If you want it and will enjoy it, carry on! But if you're simply eating it out of obligation or people pleasing - DON'T. People who truly love you won't give a shit.

4. Enjoying a fun food (or two) isn't the same as saying "f-it" and eating until you feel uncomfortable.

   There's a lotttt of space between abstaining from fun foods completely and "falling off the wagon". Eat the things that mean the most to you, in a quantity that feels good, and move the fuck on.

5. Choosing not to enjoy any fun foods doesn't mean you're being "too strict" and choosing to enjoy several fun foods doesn't mean you're "out of control".

   Nutrition is NUANCED! And how you eat on a single occasion says very little about your health, progress, and relationship with food overall. Make the choice(s) that feel right for you based on your goals and preferences, and forget the rest.

Let’s make this the year you enjoy your favorite foods (or not) with unapologetic satisfaction and none of the shame - Apply for 1:1 Nutrition Coaching!

To everyone afraid of failing 'again',

Last night, I was juuust starting to fall asleep when I jolted awake in a panic because I heard a strange sound coming from my son’s monitor.

You see, a year ago, my son had a febrile seizure shortly after falling asleep that resulted in an ER visit, hospital admission, and long-term seizure meds.. To say the experience was traumatic feels like an understatement. I’ve never felt panic like that before.

Since then, whenever my son has a fever, my anxiety escalates in anticipation of another seizure. Pair that with the strange thumping sound coming through his monitor late at night and my nervous system jumped into fight or flight.

Turns out he woke up parched and was just guzzling water from his sippy cup like he was in the Sahara,

completely safe and healthy.

But before my brain registered that fact, I was plunged back into the same panic I felt over a year ago.

As I laid in bed, trying to calm my racing heart enough to go to sleep, I started thinking…

How many times has this exact same thing happened before? How many times have I reacted to the present as if it’s the past all over again?

… especially when it comes to my body and food?

I can’t tell you how many times clients and prospective clients have said they’ve failed ‘so many times’ in the past that they don’t know if they can be successful.

—even when they’re eating more nourishing foods, moving their bodies in a way that feels good, and no longer obsessing over food —the fear still creeps in.

Because they’ve been there before.

They’ve been the girl who thought she finally found the thing that would work…

…only to fall “off track” again.

So now, even when things feel calm and consistent, their brains are bracing for failure impact.
Waiting for the failure.
Expecting the crash.

• The scale goes up a pound and they panic.

• They eat dessert and feel like they “blew it.”

• They rest instead of working out and question everything.

The fear of repeating the past sabotages the progress they’re making in the present.

But here’s the truth: Just because your past taught you to fear the worst doesn’t mean the worst is coming.

Your body isn’t broken.
You’re not failing.
Your brain is simply trying to protect you based on what it’s known before.

Healing your relationship with food means more than just changing what you eat—it means learning to trust that this time, it can be different.

If you’re tired of living in the loop of past diets, past failures, and past rules… I want you to know: there is another way. One that’s actually sustainable. And I’d love to show you how.

The Missing Piece in Your Weight Loss Journey

If you’ve spent years hopping from one diet to the next — losing weight, gaining it back, and wondering why nothing seems to stick — you’re not alone.

Here’s something most diets don’t talk about:
✨ Lasting change doesn’t start with what you eat. It starts with who you believe you are.

Sound a little woo-woo? I get it. But hear me out…

1. Your Habits Reflect Your Identity

Every action you take — whether it’s skipping a workout or choosing a nourishing breakfast — is a vote for the type of person you believe you are.

Think about it:

• If you see yourself as someone who “has zero self-control” or who “can never stick to anything,” those beliefs will show up in your choices.

• But if you start to shift your identity — even just a little — and see yourself as someone who takes care of her body, shows up for herself, and makes nourishing food choices, your habits begin to shift naturally.

💡 You don’t need to be perfect. You just need to start building the identity of a woman who takes care of herself and prioritizes her health.

Ask yourself:
“What would a healthy, confident, energized version of me do today?”
That version of you already exists — you just have to practice becoming her.

2. Real Change Starts with Who You Want to Become

Most weight loss attempts focus exclusively on what to eat, how to exercise, and what the scale says.
But sustainable change happens when you focus on who you want to become — not just what you want to achieve.

Here’s the difference:

• 🟡 Outcome-based mindset: “I want to lose 20 pounds.”

• 🟢 Identity-based mindset: “I’m becoming a woman who nourishes her body and feels amazing in her skin.”

That identity shift makes alllll the difference.

When your goal is just a number on the scale, motivation fades. But when your goal is to step into a new version of yourself — one who feels proud, strong, and in control — that’s what keeps you going.

A simple place to start?

Try this sentence:
👉 “I’m the kind of woman who ______.”
Fill in the blank with whatever feels empowering to you:

• …makes time to move her body.

• …chooses foods that make her feel good.

• …shows up for herself, even on hard days.

Every time you follow through, you’re proving to yourself that this is who you are. Over time, your habits will reflect this new identity — and it won’t feel like a struggle anymore.

Nothing makes my heart happier than hearing a Nutrition Coaching client say something like, “I don’t even have to think about it much anymore” or, “it’s just what I do now” when referencing their healthy eating and movement habits because I know that they’ve begun to shift their identify and, as a result, their goal-supportive actions are happening more automatically.

A healthy, confident, and energetic person doesn’t have to decide to make healthy choices that leave them feeling confident or energetic - it’s simply what they do because that’s who they are and what they value.

Ready to create lasting change you know will last long-term? Fill out a 1:1 coaching application and let’s chat about who you want to be.

OVERRATED: Health + Weight Loss Edition

When it comes to health and weight loss, we all have limited mental and physical energy to invest. With so many other demands in life, it’s frustrating to see women working so hard—only to focus on the wrong things. The truth is, not everything we’ve been told about getting healthier or losing weight is actually worth our time.

I want you to channel your energy into what truly matters for long-term health and fat loss success. That’s why today, we’re cutting through the noise and calling out five things that are totally overrated.

Here’s what you can stop worrying about right now:

1. Meal timing. There is no perfect time to eat. That being said, there are a few nuances that are worth mentioning when it comes to meal timing…

   For example, I wouldn’t recommend working out fasted (even a small carby snack pre-workout can be helpful!) and I’d encourage consuming carbs and protein within 2 hours post-workout.

   If you struggle with overeating at night, I’d recommend eating more earlier in the day. But outside of those specific circumstances, the only thing you need to do is to eat when you’re hungry and when it works best with your schedule. Don’t overthink it.

2. Supplements. 99% of supplements are overhyped and overpriced. Save your $$$ and invest it instead on a quality workout program and/or healthy groceries. Because unless your diet is dialed in, you’re going to gain more from eating nutritious food consistently than any supplement can give you.

   One caveat here - while protein powder is, technically, a supplement, it can be a very easy, convenient, and cost-effective way to ensure you’re getting a sufficient amount of protein.

3. Eating “clean”. This is a made-up term with zero regulation. Instead of aiming to eat “clean”, focus on eating mostly whole foods (fruits, veggies, whole grains, legumes, nuts, seeds, lean proteins, dairy products). There’s no need to fear processed or fun foods, especially when it comprises a small amount of your overall diet. Dose makes the poison, meaning that unless you over consume processed foods, it’s perfectly safe to include them in moderation.

4. Finding your “perfect” macro split. I’ve seen people put wayyyyy too much emphasis on hitting the “perfect” macro split (which doesn’t exist) or obsessing over a 5-10 gram difference in carbohydrates. When it comes to health and weight loss, focusing on consuming an adequate amount of protein and fiber, and making sure your total calorie intake is aligned with your goals is sufficient - this holds true for any and all health or body composition goals.

5. How many calories you burn during a workout. A suuuuper annoying fact? You’re most likely burning fewer calories than your smart watch is telling you. The primary focus of movement shouldn’t be simply to burn calories (think of it as an added bonus). Instead, think about how moving makes you feel, not to mention the numerous health benefits.

Rather than getting overwhelmed with these overrated nutrition topics, your primary focus should be mastering the consistency (not perfection) of your foundational health habits. This can take months to years depending on where you’re starting. Once you feel truly confident with your consistent execution of your daily habits and IF want to take things to the next level (although it’s not necessary), then you can dive into these deeper nutrition issues. Just don’t skip the important things to get to the trendy ones that have a negligible impact at best.

Coach Lauren

Balance Your Blood Sugar Naturally: 5 Strategies That Work

Balancing blood sugar is a hot topic right now, but unfortunately, a lot of the hype is fueled by fear-mongering and products that promise a "secret formula" to stable glucose levels. The truth? Your body is incredibly intelligent, and blood sugar regulation doesn’t require magic potions—it requires science-backed habits.

If you're looking to improve your energy levels, reduce cravings, or even prevent diabetes, understanding how your blood sugar works and how to balance it naturally is key. Whether you’re pre-diabetic, managing diabetes, or simply want to act preventatively, these five strategies will help keep your blood sugar stable without the stress.

Understanding Blood Sugar: A Simplified Approach

Think of your blood sugar like fuel in a car—it provides the energy your body needs to function. When you eat, especially carbohydrates, your body breaks them down into glucose (sugar), which enters your bloodstream. In response, your pancreas releases insulin, a hormone that helps move glucose into your cells for energy.

Sugar itself isn’t bad—it’s essential for energy. However, consuming too many refined carbs (candy, baked goods, sugary snacks) can cause large spikes in blood sugar, followed by crashes that leave you feeling fatigued, hungry, and craving more sugar. Over time, frequent spikes and crashes can lead to insulin resistance, weight gain, and increased risk of diabetes.

The goal? Instead of sharp peaks and valleys, we want to create gentle, rolling hills with our blood sugar levels. Here’s how to make that happen.

5 Proven Strategies to Balance Blood Sugar Naturally

1. Prioritize Protein and Healthy Fats

Start every meal with protein and healthy fats before eating carbohydrates. This helps slow down sugar absorption and prevents large spikes in blood sugar. If you’re eating a carb-heavy meal (like pasta or bread), be sure to add a protein source to promote balanced energy levels.

Examples:

• Protein: Chicken, turkey, steak, eggs, tofu, fish, Greek yogurt, cottage cheese.

• Healthy fats: Avocados, nuts, seeds, olive oil.

2. Choose Fiber-Rich Carbs Over Processed Carbs

Not all carbohydrates are created equal. Fiber slows digestion, helping to stabilize blood sugar levels. Opt for whole grains, vegetables, beans, and legumes instead of refined carbs like white bread, pasta, or sugary snacks.

Examples:

• Instead of white bread, choose whole-grain or sprouted bread.

• Swap white pasta for lentil or chickpea pasta.

• Choose fiber-rich snacks like hummus and veggies instead of chips.

3. Don’t Eat Carbs in Isolation

Pairing carbohydrates with protein or healthy fats ensures a slower release of sugar into the bloodstream, preventing energy crashes.

Examples:

• Add eggs or peanut butter to toast.

• Pair fruit with nuts or Greek yogurt.

• Add avocado or cheese to a sandwich.

4. Move More—Especially After Eating

Physical activity helps your body use blood sugar for energy instead of letting it sit in your bloodstream. Even a short 10-15 minute walk after meals can significantly improve blood sugar regulation.

Movement ideas:

• A post-meal walk.

• Bodyweight exercises like squats or lunges.

• Stretching or yoga to promote circulation.

5. Manage Stress and Prioritize Sleep

Stress raises cortisol, which can spike blood sugar levels. Lack of sleep has a similar effect. Consistently getting 7+ hours of sleep and practicing stress management techniques can help stabilize glucose levels.

Ways to manage stress:

• Deep breathing or meditation.

• Journaling or therapy.

• Engaging in hobbies you enjoy.

Who Might Need Extra Support?

While these five strategies work for most people, those with insulin resistance, diabetes, or PCOS may need additional steps. These include:

• Being more mindful of total carbohydrate intake under professional guidance.

• Strength training at least twice a week to improve insulin sensitivity.

• Exploring intermittent fasting (with caution, especially for women).

Final Thoughts

Blood sugar balance isn’t about perfection—it’s about consistency. These five steps are simple yet effective ways to regulate blood sugar naturally, leading to improved energy, reduced cravings, and better long-term health. If you need more personalized guidance, or could benefit from turning these effective strategies into life-long eating habits, feel free to reach out—I’d love to help!

Why You Keep Gaining The Weight Back (+ What To Do About It)

There are three main reasons that I’ve seen in my 10+ years as a Nutrition Coach and someone who has gained and lost weight myself.

But first, why is this such an important topic?

Because, according to the American Journal of Clinical Nutrition, 80% and 95% of people who lose a significant amount of weight regain it over time.

Why the range?

Because different studies and organizations define successful weight maintenance differently.

For some, maintenance means regaining less than a set percentage of lost weight, for others it simply means staying in a healthy BMI range, and for others, like the National Weight Control Registry (NWCR) criteria for successful maintenance includes “having lost at least 30 pounds and kept it off for 1+ year”.

So, as always, context matters.

But the bottom line is that losing weight is often the easy part when compared to keeping it off.

Why is weight maintenance so fucking hard?

Biology

When you lose weight, you burn fewer calories than before (metabolic adaptation) - this makes maintaining weight loss difficult if you go back to eating the same quantity of food you before the diet because your body doesn’t need that much energy anymore.

Metabolic Adaptation also involves hormone changes. When you begin losing weight, hunger hormones (like ghrelin) increase, while satiety hormones (like leptin) decrease, making you feel hungrier and less satisfied with the same amount of food.

Psychology

Many people follow restrictive diets that are not sustainable long-term, leading to diet fatigue and eventual overeating. Stress, boredom, and other emotional triggers can also cause people to revert to old eating behaviors if new non-food related habits and coping mechanisms haven’t been formed.

Environment

Many people lose weight through short-term efforts but don’t establish sustainable lifestyle changes. Anyone can lose weight by eating fewer calories, but if you don’t build long-term habits that support your lean body and your healthy lifestyle, you’ll slide back to where you started.

Family habits, social gatherings, and having readily available processed foods within reach can also make maintenance difficult.

What can you do to ensure that the weight you lose STAYS OFF?

Here @nutritionwithnicole we use a 3-part formula because ensuring the results our clients create are results they can confidently SUSTAIN is our superpower.

1. Nutrition education and awareness - when you understand how energy balance and metabolism work, you know what to expect and how to adapt your plan based on biofeedback.

2. Mindful eating skills and habits - when you have a sustainable nutrition strategy and healthy coping mechanisms you can use in high-stress situations, you can confidently navigate nutrition in any season.

3. A supportive environment - the people/places/information you learn from and spend time with that either support or sabotage your efforts

If you’re looking for help losing weight and confidently keeping it off without dieting or deprivation, fill out a 1:1 Nutrition Coaching application and let’s chat about how we can make that happen!