3 Things You Need To Know About Hormones

Your hormones aren’t the problem. Hormones are messengers in your body that react to stressors and tell your body what to do and when to do it.

Hormones themselves aren’t keeping you from reaching your goals. 🙂‍↔️

However, the stressors in your life (under eating, over exercising, poor sleep, nutrient deficiencies, etc.) could be.

Getting “more strict” or going on another diet isn’t going to solve your hormone imbalance.

In fact, it could make your symptoms worse.

Eating for hormone health involves a nutrition strategy that supports stable blood sugar and emphasizes a variety of nutrients and antioxidants from whole foods. Cutting carbs, skipping meals, and eating as little as possible does the opposite.

Supplements alone will not balance your hormones or heal your symptoms.

Healing starts by ensuring your foundational habits (nutrition, sleep , movement, stress management, etc.) are in place, not with a pill, potion, tincture, or tonic.

If you want to learn more about what it means to have happy hormones and how to balance them naturally, don’t miss this week’s Health, Wealth & Wisdom Podcast episode featuring Functional Dietitian & Women’s Health Specialist, Jillian Greaves.

Dieting doesn’t work, so, what does? (3/3)

Step 3: Think in terms of YEARS, not DAYS or WEEKS

Dieting teaches you how to transform your life in 30 days FOR 30 days, but after the diet ends so do the results you worked hard for. 

Instead of asking, “How can I lose weight fast?” you need to ask, “How can I lose weight in a way that will LAST?” 

#hardtruth, it’s going to take longer than you want it to, 

you won’t reach your goal in days or weeks. 

But when you take your time and build skills and habits you can maintain through even the toughest seasons, you’re never at risk of “falling off the wagon” and gaining all the weight back. 

Think of the version of you who has reached her goals. 

• What does she do consistently? 

• What does she NOT do consistently? 

• How does she show up when stress is high and life feels hard? 

• What skills and habits does she have that allow her to live healthy and happy?

Write ✍️ those down and then list them out in order from least to most challenging.

Start by building the skill that feels the least challenging (even if it seems too easy) and once you’ve mastered it 80% of the time, add a new focus. 

Not only does this build your proficiency over time, it also builds your confidence as you realize what a capable badass you are.

If you want to successfully lose weight without dieting this year, don’t miss our FREE Nutrition Audit Challenge where my team and I will help you identify the skills and habits you need to reach your sustainable weight loss goals. 

Starting January 20th in the Nutrition Coaching with Nicole Facebook Group. 

I can’t wait to see you inside!

Dieting doesn’t work, so, what does? (2/3)

Step 2: Define SUCCESS outside of the scale

Diet Culture teaches us that our weight defines our worth and that success = a smaller number on the scale. 

When in reality, weighing less is NOT 🚫 synonymous with being healthier, happier, fitter, or better looking. 

In fact, if the weight you’re losing is water, muscle, or bone, it’s bad news, 

and it’s costing you health and happiness. 

Instead of using the scale to define success; which is often misleading seeing as weight is easily influenced by things like 🧂 consumption, movement, digestion 💩, stress, hormones, and medication, you need to define success differently. 

• What does success FEEL like to you? How do you want to feel in your body and around food? 

• How does success CHANGE your life? What are you able to do when you reach your goal that you can’t currently?

• How will you know you’re moving closer to that reality? Is it by obsessively checking the number on the scale? Or does the scale tell you next to nothing and metrics like energy, libido, confidence, mood, health markers, and clothing fit more accurately tell you you’re getting closer to your goal? 

The scale can be a helpful metric, 

but more often than not, when used to define success you end up self-sabotaging because weight is fickle and never tells the whole story. 

Want to successfully lose weight without dieting?

Don’t miss my FREE Nutrition Audit Challenge where my team and I help you identify the most important shifts you need to make in order to reach your sustainable weight loss goals.

Starting January 20th, 2025 in the Nutrition Coaching with Nicole Facebook Community. 

Join US for FREE!

Dieting doesn’t work, so, what does? (1/3)

You’ve tried crash dieting. 

(probably 17X or more)

And you’ve finally admitted to yourself that dieting doesn’t create the sustainable weight loss or long-term body confidence you’re looking for. 

But, you’re not ready to simply give up on your body composition goals. 

You still want to lose weight and live in a lean, healthy body you feel confident in. 

Does that sound like you? 

If so, I’m going to share three steps with you that I believe every diet-culture dropout needs to take in order to successfully lose weight (and confidently keep it off) without dieting. 

This week, we’ll start with step #1. 

Are you ready?

Step 1: Reframe the goal from SUBTRACTION to ADDITION

Dieting often encourages minimizing (or eliminating) certain foods and food groups. And while there is someeee merit to this (many of us can benefit from consuming less sugar, etc.) focusing on what we can’t/“shouldn’t” eat never feels fun and often results in the opposite behavior (eating MORE of those things) in response to restriction. 

The more effective, diet-free step is to ADD instead of subtract. 

Did you know that 90% of Americans don’t eat enough vegetables based on current dietary guidelines?

And 80% don’t eat enough fruit?

Did you know that up to 25% of American women don’t meet protein requirements? 

Requirements that focus on essential protein - which is less than what’s optimal for most women who are physical active and/or looking to lose weight. 

More than half of the population doesn’t drink enough water,

1/3 Americans don’t get enough sleep,

the list goes on… 

These are all things we can (and IMO, should) be focusing on before we ever attempt to subtract. 

1. Because it feels a LOT better mentally to “get to” eat/drink/sleep more vs. less, and 

2. By better nourishing our bodies, the things we wanted to eat less of often reduce as a result 

If you want to successfully lose weight without dieting this year, don’t miss our FREE Nutrition Audit Challenge where my team and I will help you identify what you need MORE of in your diet to reach your sustainable weight loss goals. 

Starting January 20th in the Nutrition Coaching with Nicole Facebook Group. 

Join us for FREE and stay tuned for steps #2 and #3!

How To Set A Weight Loss Resolution That Works

Did you know that more than 50% of Americans set weight loss related resolutions,

and only 9% of people who make them, complete them!?

23% of resolution makers quit by the end of week one, 

and an additional 43% of people quit by the end of the month. 

There’s absolutely nothing wrong with resolutions. It’s how we do it and what we resolve to do/not do that’s problematic. 

• We go all in starting January 1st 

• We leave no room for error or flexibility which means we quit when we fail

• We make overly challenging commitments and stack them on top of each other

If that’s been your experience, I suggest resolving to do things differently this year. 

Because it’s time to reach your weight loss resolution. Don’t you think?

Here’s how I recommend reaching your weight loss resolution: 

Set realistic goals 

You’re not going to lose 10# in a month. You might want to, but if you’re looking to lose body fat and keep it off (vs. gaining/losing water weight over and over again), you can expect to lose .5-2# per week if you’re consistently eating in a calorie deficit. 

Focus on behavior changes

Rather than focusing on the outcome (weight loss), focus on the behaviors you need to create in order to encourage the desired outcome. 

“I’m going to eat protein at every meal this week” vs. “I’m going to lose 5# this month” 

Make sustainable changes

If you can’t see yourself sticking with the behavior, don’t try to create weight loss that way, because if you can’t sustain the behavior, you won’t maintain the weight loss. 

Be patient and persistent 

Sustainable weight loss isn’t a 30 day game. It takes TIME to create results that last and you will likely encounter unexpected barriers and curve balls along the way. 

Track your progress

Keep a record of the metrics that mean the most to you and ensure you’re tracking more than only weight. 

Recruit support

We are more accountable to others than we are to ourselves, so whether a coach, mentor, friend, or family members, build a support system and stop trying to do it alone. 

Use positive reinforcement

Reward yourself for the wins you achieve - no matter how small. Success begets success and when we pause to recognize what we’re doing well, we’re more likely to do those things and create additional progress.

Be flexible 

Circumstances will change. Shit will hit the fan sometimes. Be prepared to choose the “next best thing” when the best, most ideal option isn’t available. 

Prioritize overall health and wellbeing

There are many different ways we can lose weight. Not all of them are health-promoting, meaning that while we might see the scale go down (initially), over time, we will be left feeling poorly and costing ourselves health and happiness, which will likely lead to poor health markers and weight regain. 

Fill out a 1:1 Coaching Application 

Let my team and I help you create weight loss you can confidently maintain and a healthy relationship with food in LESS time and with LESS frustration.

6 Things You Think Are Helping You Lose Weight That Actually Aren’t

Always ordering the lowest calorie option on the menu 🍽️

Low calorie options can be goal-supportive if they’re also filling and satisfying. Otherwise you’ll be left searching for snacks that add up to more calories than you would have consumed had you chosen the higher calorie meal to begin with.

Skipping breakfast in an effort to “save” calories for later in the day 🍳 

Unless you genuinely don’t enjoy or can’t stomach breakfast, choosing not to start your day with a balanced meal almost always comes back to bite you in the butt in the form of overeating later in the day. 

Eating super “clean” after an indulgent meal or weekend 🔄 

This behavior, while intended to balance the scales, keeps you stuck in the restrict-binge-restrict cycle by setting you up for another indulgent meal/weekend when being good and eating “clean” becomes unsustainable.

Obsessing over “calories burned” on your fitness tracker ⌚️

Not only can these calorie estimates be wildly inaccurate, the biggest calorie burn isn’t always the best choice when creating sustainable weight loss.

For example, cardio burns more calories, per minute performed, when compared to strength training AND cardio increases appetite more than strength training, meaning you might burn more calories doing cardio, AND you might eat more calories afterwards.

Letting the number on the scale dictate how much you eat/exercise for the day 😔

Using your weight to dictate how much you deserve to eat or have to exercise is problematic and supports the limiting belief that our worth is defined by our weight.

Aim to create healthy habits that feel sustainable and support your goals, while making adjustments along the way when trending data show unfavorable outcomes.

Cutting out entire food groups so you can stay within your calorie goal 🍞🍪🍷

If you don’t spend the rest of your life eliminating those food groups, you’ll likely experience weight regain when you try to incorporate them back into your diet. 

The best way to lose weight is also the way you want to live your life keeping it off.

Want to know what’s ACTUALLY helpful when losing weight and keeping it off? 

JOIN NOURISH, my monthly nutrition membership that provides group coaching support, education, and accountability in an uplifting online community. 

My team and I will help you create the results you’re looking for and support you every 👣 of the way. 

5 Healthy Holiday Reminders:

1. If you love stuffing/pie/mashed potatoes/Christmas cookies and want a second serving, go for it girlfriend! If you don’t love stuffing/pie/mashed potatoes/Christmas cookies, feel free to pass. No one knows what feels best for your body better than YOU do.

2. A single day has absolutely NO impact on your health or body composition. Your outcomes are the result of what you do mosssst of the time, not on major holidays.

3. Unsolicited food and body comments mean nothing about you and everything about the person making the comment. Feel free to ignore, change the topic, or clap back.

4. Restriction always leads to overeating. Resist the notion to “save” calories for big meals/events. Eat normally and show up ready to eat, not ravenous.

5. If you feel less than confident around food and in your body as we head into the holiday season and you want to change that moving forward, commit to prioritizing LONG-TERM health and body composition change with your holiday purchases, rather than buying things you’ll no longer be benefitted by two months from now.

How To Have Your Healthiest, Happiest Holiday Season

Because adopting a “fuck it” mindset until January 1st will only ensure that any progress you make in the future will fall apart this time next year.

The 🔑 to creating a healthy relationship with food and fat loss that lastsss is to learn how to confidently navigate nutrition in ✨every✨ season.

Here are a few of my best tips + tricks:

RE: EVENTS 🥂

1️⃣ Plan ahead. Not every event needs to be a 15 Christmas cookies and cocoa kind of occasion. Identify what means the most to you and commit to making goal-supportive choices outside of those events.

2️⃣ Identify the priority. Is it food? Or the company?

3️⃣ Show up satisfied, not starving

4️⃣ Meet NEEDS and WANTS when filling your plate

RE: MINDSET 🧠

5️⃣ Set realistic expectations regarding progress and outcomes based on how you intend to show up.

6️⃣ Acknowledge that you can eat any food any day of the year, and that this will not be your last holiday

7️⃣ Prioritize flexibility, not perfection

8️⃣ Maintain your basic self-care action steps to minimize stress, overwhelm, and emotional eating

Want to hear more and ensure your holidays are guilt, fear, and stress-free when it comes to food?

Tune into episode 294 of the Health, Wellth & Wisdom Podcast by clicking here.

Destination Addiction

For most of my life, I struggled with thinking, “life will be better when…”

I graduate with honors.

I land the dream job.

I find my life partner.

I weigh a certain amount.

I fit into those jeans.

Always focused on the next big thing, I was living for the milestones and accolades, completely missing out on the journey.

And you know what? When I finally did graduate with honors, I realized I felt… empty. Disappointed.

All that work, and the high I was expecting? Nonexistent. 😕

Here’s where it gets personal: my experience isn’t unique. Many of prospective coaching clients battle this same addiction when it comes to their health and weight loss goals.

They often say, “I’ll be happy when I reach this weight...” And then when they do, guess what? They’re still not happy. They think, “Maybe another ten pounds will do it.” And the cycle continues.

Does this resonate? Have you ever thought, “I’ll finally be happy when...”? Whether it’s reaching a specific weight, fitting into a certain size, or achieving that perfect look?

Trust me, you’re not alone.

This is why it’s critical to prioritize the process over the outcome. Because focusing solely on the outcome means missing out on life’s daily joys and accomplishments and often leads to unhealthy relationships with food and our bodies.

Here's are 5 big shifts that changed my life—and can change yours too:

Habits Over Outcomes

Focusing on daily habits like eating nutritious meals, moving my body in ways that feel good, and practicing stress management - rather than simply focusing on the results these habits created - transformed how I viewed success.

Consistency Over Perfection

Understanding that small, consistent efforts compound over time was a game-changer. I stopped feeling frustrated by what previously felt like small or insignificant progress once I realized that every step counts.

Intrinsic Motivation

Finding enjoyable activities and foods that added quality and pleasure to my every day life - rather than waiting to enjoy life once I “arrived” at my goal - made it easier to maintain my habits long-term.

Flexibility

Being open to adjusting my approach based on the feedback my body sent me allowed me to pivot when necessary, ensuring long-term success, rather than trying to rigidly follow a plan.

Health and Well-being

Focusing on improved biofeedback—like better energy, mood, sleep, and fitness—was key. Health improvements are tangible and more rewarding than seeing a smaller number on the scale.

If you’re tired of the never-ending chase for the next milestone and want to start living in the now, focus on the process that brings you joy and fulfillment every day. Your journey is just as important as your destination.

Ready to break free from destination addiction and build a healthy, confident relationship with yourself?

Reach out. I’m here for you.

Lose body fat without counting calories

Here @nutritionwithnicole we believe it’s important to have a certain level of calorie awareness when working towards a sustainable fat loss goal.⁣
⁣
However, being aware of high vs low calorie foods and what your diet is mostly comprised of does NOT mean you need to count calories in order to reach your goal.

In a recent post I shared 4 alternative ways to create fat loss without counting calories and it received a lot of great feedback. Here’s a recap just in case you missed it:

Option 1: Convert Calories to Portions and Focus on Building Balanced Plates

1 serving of protein = approx. 150 calories

1 serving of carbohydrate = approx. 120-150 calories

1 serving of fat = approx. 150 calories

1 serving of vegetables = approx. 50-80 calories

A balanced meal = approx. 500 calories

Option 2: Tune In To Your Hunger and Fullness Cues

Pausing before meals and snacks to ask yourself how hungry/full you’re feeling on a scale of 1 to 10.

Option 3: Prioritize Protein and Fiber

Whether you're eating at home or going out, enjoying a meal or a snack, commit to prioritizing a protein and fiber source before choosing carbohydrates and fat.

As two of the most filling nutrient categories (protein + fiber), this approach will result in eating fewer carbs and fats, and fewer total calories.

This might look like choosing a fish entree and subbing out one of the carb-dominant sides for the seasonal vegetable. Or ordering a side salad with chicken before enjoying a slice (or several) of pizza or pasta.

Option 4: Employ One (or more) of the Following Fat Loss Supportive Swaps

• Swap processed/packaged calorie-dense foods for whole, nutrient-dense foods

• Swap sugar-sweetened beverages for water and other calorie-free beverages

• Swap meals out/ordered in for meals made at home

Want some help reaching your sustainable fat loss goal without counting or obsessing over calories?

Fill out a coaching application and let’s talk more about your goals!

Make eating healthy EASIER with this:

If I had to pick one thing that makes adhering to my healthy eating habits easier, hands down, it would be meal planning. 

I’m not talking about the perfectly portioned Tupperware containers lined up in the fridge like you see on Pinterest (although that works well for some people), 

I’m talking about proactively planning for what I need from the grocery store and will prepare in advance in order to make balanced meals and snacks for myself and my family.

We plan for big expenses

We plan for vacations 

We plan for family growth

We plan for almost everything in life that’s important to us, 

so why not plan for successful nourishment before the week gets crazy and we’re stuck trying to make mindful choices with little time and overwhelming stress levels?

When you plan ahead, you set yourself up to succeed rather than relying on in-the-moment motivation to make a goal-supportive choice. 

Most of my clients commit to meal planning of some kind because they know that having a plan allows them to avoid decision fatigue and be proactive about their results. 

If you’re ready to be proactive about your results click here to download the Meal Planning Made Simple template I created for you and start using it right away!

Cheese crisis averted!

Yesterday, my husband made me breakfast before he went to work. He knows it makes my morning a little easier and extra special when he does, so he went out of his way to do so.

When he came home later in the day he asked me how I liked my eggs and I told him that they were delicious and tasted extra cheesy.

He responded by telling me that he used his usual portion of cheese (2X what I normally use) by accident when making my eggs.

I smiled and told him how much I appreciated him making me breakfast and then immediately acknowledged how much that small serving size error would have ruined my entire day before I repaired my relationship with food.

TWO WHOLE SERVINGS OF CHEESE in my eggs!?

I might have tried to be super strict for the rest of the day or made up for the calories with an extra long workout. 🙄

And the way I spoke to my husband wouldn’t have been kind, gentle, or grateful as a result of my unhealthy relationship with both food and my body.

But because I’ve put in the work to:

• make peace with food,

• honor my hunger and fullness cues

• understand how to nourish, love, and respect my body,

• unsubscribe from Diet Culture rules and restriction, and

• embrace an all-foods-fit mentality

Two servings of cheese in my eggs simply meant I enjoyed an extra cheesy breakfast and moved on with my day without any guilt, fear, punishment, or shame.

And for that, I am incredibly thankful.

If you’re ready to create a healthy, confident relationship with food, reach out.

I’m here to help.

Coach Nicole