In this episode, we’re breaking down one of the biggest wellness myths of the season: holiday weight gain.

Every year the headlines warn us about “10 extra pounds,” and every year… it sparks stress, guilt, and fear around food.
But here’s the truth: the research tells a very different story — and it’s one that will help you enjoy this season with more confidence and a lot less worry.

We’ll walk through what actually happens to your body during the holidays, why you might feel heavier even when you haven’t gained actual fat, and simple habits that help you feel good, satisfied, and present with the people you love.

3 Things You’ll Learn in This Episode

1. The real amount of weight people gain during the holidays
2. Why you may “feel heavier” even when you haven’t gained fat
3. Simple habits that help you enjoy holiday food without guilt

And because I want you to head into this season feeling supported, I’m also sharing a free Holiday Eating Guide packed with simple strategies to reduce stress, stay energized, and enjoy your favorite foods.

You’ll also get 5 easy holiday recipes —

• High-Protein Cranberry Feta Dip
• Whipped Ricotta Bruschetta
• Maple Cranberry Sauce
• Gingerbread Oat Milk Latte
• Cranberry Orange Mocktail.

This is your permission slip to slow down, savor, and enjoy the holidays without the fear-based mindset.

In this episode, we break down what disordered eating really looks like — especially the kind that hides inside today’s most popular diet trends.

From carnivore to cheat days to the pressure to add protein to every single meal, we’re unpacking the patterns that seem “healthy,” but actually pull you further away from feeling nourished, grounded, and in control around food.

Stacy also explains how these behaviors sneak into busy women’s lives — especially for women 35+ navigating metabolism shifts, hormones, stress, and the pressure to “fix” their health overnight.

This conversation is full of clarity, compassion, and simple steps to help you rebuild trust with your body and create a healthier, more flexible relationship with food.

✨ 3 Things You’ll Learn in This Episode

1. What disordered eating actually looks like in everyday life — and why you don’t have to have a diagnosed eating disorder to struggle with it.
   

2. How trendy diets (like carnivore, intermittent fasting, cheat days, and high-protein obsession) can fuel anxiety, guilt, and restriction disguised as “health.”
   

3. How to shift toward nourishment, flexibility, and trust so food feels easier, more supportive, and less stressful — no matter your age or stage of life.
   

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FREE Guides

• How to Build a Balanced Plate
• Crush Your Cravings
• Lunch Made Easy

On Sale!

• Power-Packed Protein Recipes
• Stress-Free Meal Planning

🎧 The Protein Myth Everyone’s Falling For

Protein is having a major moment — from protein coffee and cereal to influencers swearing you need 150 grams a day. But is more really better?

In this episode, we break down the truth behind the protein hype and shows you how to build a smarter, simpler protein plan that actually works for your lifestyle — no tracking apps or powders required.

You’ll learn:

1. Why most women don’t need 150 grams of protein a day (and what’s realistic instead).

2. How to spread protein throughout the day for better energy, muscle support, and satiety.

3. The real difference between collagen and whey protein — and when each one makes sense.

Check out my Protein-Packed Recipes that is on sale!

• Fuel your day with our 32 Power-Packed Protein Recipes — your ultimate guide to creating satisfying meals for breakfast, lunch, dinner, and even dessert! This collection is packed with easy, go-to recipes designed to help you stay full, energized, and feeling your best.

Today we’re diving into a super common frustration: feeling hungry all the time… even when you’re doing everything “right.”

You’re eating the salads, the smoothies, the veggies and whole grains — but somehow you still find yourself starving between meals or raiding the pantry at 9 pm.

If that sounds familiar, you are definitely not alone. In this episode, I’m breaking down the sneaky reasons this happens — from the nutrients your meals might be missing to how stress, sleep, and hormones can crank up your appetite.

Most importantly, I’ll share simple, realistic strategies to help you feel fuller, longer, without dieting or depriving yourself.

Let’s get into it!

Work with me through Nourish!

FREE Nutrition Resources

If you’ve ever stepped on the scale and instantly felt your mood crash — you’re not alone. In this episode, we’re breaking up with the idea that a single number defines your health, your worth, or your progress.

I’m sharing five simple but powerful shifts that help you let go of scale stress and focus on what really matters: feeling strong, energized, and confident in your everyday life.

I want to help you take healthier approach to keep you motivated without the mental spiral.

Because when you stop fixating on the scale… you finally make room for the habits that help you thrive.

✨ What you’ll learn in this episode:

1️⃣ Why weight alone is one of the least helpful markers of health
2️⃣ Practical habits that build strength, energy, and confidence — without food rules
3️⃣ How to measure real progress in ways that make you feel empowered, not defeated

Connect with me:

• INSTAGRAM
• WEBSITE

This is part three of our Stress-Free Meal Planning series — and if you’ve been following along, you know we’ve been simplifying how to eat well without the stress, the rules, or the overwhelm.

In our last episode, we talked about my go-to method for building simple, balanced meals that help you stay satisfied and energized — without tracking, measuring, or dieting.

And today, we’re taking that same concept and applying it to one of the most important — and often most skipped — meals of the day: breakfast.

Mornings can feel like chaos. Between getting everyone out the door, checking emails, or just trying to wake up, breakfast can easily fall off the radar.

But here’s the thing — starting your day with a little bit of protein and fiber can make a huge difference in your energy, focus, and cravings for the rest of the day.

So today, I want to help you set up your go-to breakfast ideas — the ones that are fast, filling, and flexible. Because when you have a few easy options ready to go, you’ll never have to think too hard about what to eat in the morning.

Go-To Breakfast Ideas Blog Post

Stress-Free Meal Planning Guide

Today we’re diving into one of my favorite topics — healthy meal shortcuts.

Because let’s be honest — life gets busy. Even the best planners have those weeks where meal prep didn’t happen, the fridge looks questionable, and takeout sounds really tempting.

So today, I’m sharing some of my favorite go-to protein picks, easy sides, and fast meal ideas that help you pull together something nourishing in minutes — no stress, no guilt, and no complicated recipes.

And I’ll also tell you about my brand-new Stress-Free Meal Planning Guide — it’s packed with all my favorite shortcuts, grocery tips, and meal ideas to help you simplify healthy eating even more.

Unpack the mental load and perfectionism that make meal planning feel stressful. Share the truth about decision fatigue and unrealistic expectations have overcomplicated it all.

Key Points:

If you’ve ever stood in front of your fridge thinking, "Ugh. I don’t even care what I eat—I just don’t want to think about it anymore..." —this episode is for you.

Today we’re talking about what to eat when you’re tired of thinking about what to eat.

Because let’s be real: we’re tired. Not just physically, but mentally. Between work, kids, schedules, appointments, workouts, and trying to eat better — decision fatigue is very real.

So today, I’m giving you tools, formulas, and free resources so food becomes one less thing you stress about.

• Lunch Made Easy
  
• Balanced Plate Cheat Sheet
• 7 Easy Dinner Ideas
• Simple Smoothie Solutions
  

Connect with us:

• Instagram
• Website

Hey friends—welcome back to the final episode of the Feel Good Summer Series!

I’m so glad you’ve been here with me.

In Episode 1, we talked about feeling good in your body right now—not 10 pounds from now, not when the scale hits a certain number, not when life feels more “on track.” Just now. We learned that you don’t have to change your body to feel good in it—you just have to start reconnecting with it, showing it some compassion, and meeting your needs where you are.

In Episode 2, we focused on adding feel-good foods. Not restricting, not obsessing—just gently adding more nourishment to help you feel more energized, steady, and satisfied. Because food should help you feel better—not guilty, stressed, or overwhelmed.

And today, in our final episode, I want to talk about something that comes up a lot when the seasons change or when life starts to feel busy again.

How to keep feeling good without starting over every Monday. This episode is for you if you’ve ever felt like:

• “I was doing so well… then I lost momentum.”
  

• “I need to restart on Monday.”
  

• Or even “I fell off track and now I feel like I blew it.”
  

Connect with us on social media and check out our website:

• INSTAGRAM
• DAILY DIETITIAN