Creatine has been everywhere lately, between the headlines, gym talk, and bold claims about brain power, it’s hard to know what’s real and what’s just marketing.

What is creatine actually doing in your body? Who might benefit? What should you realistically expect? There’s nuance here. Some solid science. Some overreach. And a lot of confusion.

If you’ve been curious but skeptical, this episode will give you the context you need to decide for yourself.

Topics Covered

• What creatine does in cells

• ATP regeneration and energy systems

• Strength and hypertrophy adaptations

• HIIT versus endurance training

• Water weight and muscle fullness

• Bulking concerns and reality

• Protein and creatine differences

• Mental health research

Links and Resources in this episode

Protein calculator

The effects of creatine supplementation on cognitive function in adults

Efficacy and safety profile of oral creatine monohydrate in add-on to cognitive-behavioural therapy in depression

Creatine supplementation research fails to support the theoretical basis for an effect on cognition

Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

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There’s something strange about the way online nutrition works.

You can read articles, follow accounts, listen to podcasts, and save hundreds of tips for free. Then suddenly the next step is a big commitment: months of coaching, real money, real accountability.

For a long time that gap didn’t sit right with me. I kept wondering what the middle could look like. Something more helpful than general advice, but less intimidating than jumping straight into a full 3 or 6 month program.

Here's a peek behind the curtain of our new program and the process that led me to creating it.

Click here to get on the waitlist for the 1 month Clarity Path Program when it launches!

Trying to eat healthier and lose weight while feeding a family can feel like an impossible math problem. You want progress, but you don’t want to cook two dinners every night. That tension is real, especially with kids, busy schedules, and wildly different calorie needs at the table.

Since I don’t have kids, I brought on former client Amanda to talk about how she lost 30 lbs and 5 inches on her waist while feeding her two teenage kids!

Topics Covered

• Component-style family meals

• Customizing portions without separate dinners

• Tracking food around family meals

• Feeding teenagers with high calorie needs

• Using leftovers across multiple meals

• Sauces and add-ons for flexibility

• Maintenance eating after weight loss

Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

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Eating enough protein sounds simple until you try to do it consistently. This breaks down where people usually get stuck and what actually helps in real life.

Instead of new rules or drastic changes, focus on small adjustments that build on what you already eat. Things like portions, timing, food choices that quietly underdeliver, and how snacks and travel tend to throw everything off.

The goal isn’t perfection or hitting an exact number every day. It’s making protein easier to get, easier to repeat, and easier to adjust over time.

Links and Resources in this episode

• Protein and calorie calculator

• High protein snack list

• Protein Power Plan meal examples

  
  

  ⁠⁠Learn about 1-1 online nutrition coaching⁠⁠ to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

  Join my ⁠⁠nutrition newsletter⁠⁠ for weekly tips and insights.

  Follow me ⁠⁠on Instagram⁠

  
  

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Today I’m joined by Kendal, one of our coaches at The Nourished Path. We’re going to explore what a real 10 year weight loss journey can look like, with all the ups and downs that that entails.

In this conversation, Kendal shares:

• How her gut and Crohn’s disease shaped her relationship with food

• Why losing 65 pounds quickly didn’t prepare her for navigating “normal life”

• What happened when she regained 20 pounds, and how maintenance changed everything

• The mental load of being a coach while going through IVF and hormone chaos

• Why some seasons of life simply aren’t compatible with fat loss

We also dig into the three phases of a fat loss journey—fat loss, rebuilding, and maintenance—and why maintenance is the unsung hero of long-term success.

Progress isn’t linear, life is messy, and sometimes maintaining (or simply not sliding as far as you once would have) is the win.

If you want to hear more from Kendal, check out this podcast episode.

Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

Join my nutrition newsletter for weekly tips and insights.

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Eat less, move more, lose weight. On paper, it’s simple and tidy. In real life, your body get a vote.

I see the same two strategies over and over that feel smart but quietly derail progress: cutting calories as low as possible and piling on more workouts. Both look disciplined. Both often backfire.

Weight loss stalls. Hunger spikes. Energy tanks. Motivation fades. Instead of blaming willpower, let's slow things down and look at what the body is actually responding to, and why moderation tends to outperform extremes over time.

Links and Resources in this Episode:

Calorie and Macro Calculator

Lose Fat, Not Muscle podcast episode

⁠Learn about 1-1 online nutrition coaching⁠ to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

Join my ⁠nutrition newsletter⁠ for weekly tips and insights.

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Today I answer your top 3 questions about protein:

1. How much protein do you really need?

2. Do you need to eat protein before your workout? Does timing matter in general?

3. Are protein bars and powders helping or hurting you?

Links and Resources in this episode

• Previous protein-focused podcast episode

• Free protein guide

• Free macro calculator

  
  

Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

Join my nutrition newsletter for weekly tips and insights.

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Let’s be so for real about weight loss goals for a minute.

Magazines still promise “10 pounds in a weekend,” influencers are crash-dieting before vacations, and meanwhile you’re just trying to figure out:

• What’s actually realistic for my body?

• How long is this going to take?

• And how do I know if I’m even making progress?

Let’s dig into how to set weight loss goals that are both ambitious and realistic. The kind that work with real life, not against it. Kids, travel, PMS, late-night cereal cravings… all of it.

Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

Join my nutrition newsletter for weekly tips and insights.

Follow me on Instagram