Some days you walk into the gym ready to lift the world. Other days you pick up your warmup weight and immediately wonder who drained your battery.  This shift is almost always connected to fuel. Your body wants to show up for you, but it can only perform when it has something to work with.  The good news is that strength responds quickly to nourishment. With a few intentional upgrades, your lifts can feel noticeably better in as little as two weeks.  Upgrade One: Add a Real

Let me start by telling you something you deserve to hear. If you are in your late 30s, 40s, or early 50s and feeling a mysterious combination of tired, wired, constipated, sweaty, irritable, fatigued, forgetful, bloated, or simply Not Yourself, you are not broken.  You may simply be in perimenopause.  And contrary to the wild world of social media, you do not need to survive this season by restricting food or shrinking yourself. You need nourishment, structure, compassion, a

If you’ve ever wondered whether intuitive eating is still possible when you’re managing high blood pressure, elevated blood sugars, or other chronic conditions, let’s clear that up right away. Yes, it is possible. Yes, it is allowed. And no, you do not need to micromanage your plate or track every bite to support your health. I work with active women every day who are navigating the double whammy of wanting to feel strong, energized, and nourished  while also dealing with the

As an active pal with ADHD I know the sequence of forgetting to eating for hours resulting in binging at night. When you’re lifting several days a week, joining your local run clubs, taking hot girl walks (inside or outside) and walking around during the day to get errands done without scheduling in food or bringing snacks those “oh sh*t, I need to eat" moments hit hard! Then you find yourself ravenous with no food plan. It leads to a chaotic hour (or 2) in a blackout stage w

ADHD brains run on a different rhythm. Breakfast helps regulate the parts of that rhythm that feel the most squirrelly. Our ADHD clients feel more energized and focused when they incorporate some of our favorite ADHD friendly breakfasts. Reasons to get on the breakfast train:  1. Breakfast Helps Reset Your Sleep Hormones When you wake up, your body shifts from melatonin (your sleep hormone) to cortisol (your morning wake up hormone). Eating breakfast within one hour acts like

For active women who lift, run, and move through the world with big energy and even bigger compassion Here’s the tea, friend. Every December and again around mid March, our team of non diet dietitians in New Orleans hears a very specific, very whispered confession from active women: “I don’t want to diet ever again… but I kind of want my body to change. Is that allowed?” If you’ve thought this too, please unclench your shoulders. Yes, it is allowed. Yes, it is normal. No , it

What ADHD Friendly Dinners Need To Do ADHD dinner needs for active women are pretty simple: be quick be predictable support strength and recovery rely on ingredients that don’t go bad in two days feel enjoyable and doable after a long workday When these pieces come together, you naturally support intuitive eating, fueling for strength training, and nourishment that carries you into tomorrow’s workout or workday. 10 ADHD Friendly Dinner Ideas That Take Almost Zero Brainpower 1

Do you ever catch yourself thinking that? Because honestly, same. It is one of the most common questions active women ask, especially women who lift, fuel for strength training, and try their best to support their energy with nourishing meals. People show up to fitness classes, increase their dumbbell weights, take walking breaks, stretch, recover, and eat well, yet still look in the mirror and think, “Why isn’t my body changing?” This thought is brutal. It reinforces the lie

If you’re an active woman with ADHD, you already know that feeding yourself can feel like a full time job you definitely did NOT apply for. Executive function takes one look at your fridge and decides to clock out. Meal planning feels like an Olympic sport. You either meal prep like you’re auditioning for a cooking show or suddenly realize it’s 3 PM and all you’ve had is cold brew and vibes. ADHD friendly meals are not about perfection or control. They’re about reducing frict

Perimenopause is not a time to shrink yourself. It is a time to support yourself . As hormones shift, your body needs more nourishment, more intention, and more compassion, not less. Perimenopause nutrition for active women is about staying strong, energized, and steady while your physiology evolves in ways you were never taught to expect. The pitfall of restriction A lot of women hit this season and immediately fear weight gain. They start restricting, cutting carbs, skippin

Body recomposition for women is often framed through restrictive diet culture, but true strength-based changes happen when you eat more, not less. Women who lift need enough fuel to build and maintain muscle, support energy, and stabilize hormones. This is one of the biggest challenges our clients face: getting over the mental hurdle of eating more in order to achieve their strength goals. When you try to change body composition without dieting, you stop chasing a smaller bod

Intuitive eating for athletes sounds impossible when you’ve spent years hearing that performance nutrition requires tracking, numbers, and rigid structure. But active women actually perform better when they honor hunger cues, fuel proactively, and build meal patterns that support strength without obsession! Non diet sports nutrition teaches you to trust your body while strategically supporting your training. You’re not avoiding structure. You’re avoiding stress. When you stop

Fueling strength training as an active woman should help you feel powerful, energized, and consistent, not drained from tracking your food or second guessing every meal. Performance nutrition for women works best when it supports your actual life, including the busy mornings, the “oops I forgot to thaw the chicken,” and the “my brain is doing seventeen things except remembering to eat” moments. Strength training is demanding, and your body deserves enough fuel to show up for

If you move regularly, lift, run, or are working your way back into a routine, you’ve probably felt this shift too. Something is happening among active women who are tired of tracking, tired of shrinking, tired of optimizing every moment, and ready for something sturdier. As a non diet dietitian who works with active women locally in New Orleans and virtually across the country, I see the same patterns again and again. They aren’t TikTok trends. They aren’t rooted in diet cul

If you’ve ever declared “this week will be different” on a Sunday night only to hit Wednesday and feel the urge to burn it all down… welcome. This is a safe, non diet space and you are in very sturdy company. Active women, especially those juggling strength training, perimenopause shifts, work stress, ADHD, and actual lives, aren’t struggling because they’re “bad at consistency.” The issue is that we get stuck in restart mode. Restart mode feels productive. It feels powerful.

this is the ultimate non-dieter's dilemma Do you know the number one thing our new clients this year nervously, shyly asked us? We actually hosted our own professional development for our team on this specific dilemma for clients who are done with dieting:  "I am not interested in dieting again, but I still want to lose weight. It feels wrong. Is this okay?" Yes, friend- this is not only okay, it is normal and valid.  Maybe this is an unpopular opinion, but I don't think we s

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