Fueling with T

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Calorie and macro tracking can be a helpful way to see where your nutrition is at, but you don't have to track your food every single day for the rest of your life to reach your goals. In this episode of Fueling with T, Tina shares her own experience with tracking and practical tips for tracking in a way that’s useful, not stressful.

In this episode:

• Tina's personal history with tracking food
• When tracking can help female lifters
• Why it’s okay to stop and what else you can use instead
• Practical tips

Are you looking for a way to calculate your own calories and macros? Look no further than Tina's Calorie and Macro Calculator, built specifically for strength athletes.

For 1:1 Nutrition Coaching, apply here!

Connect with Tina:

• Instagram: @tinaserginutrition
• Website: tinaserginutrition.com
• Grab your FREE Pre-Workout Nutrition Guide

New episodes every 2 weeks - subscribe so you don't miss the next one!

Hey! I'd love to hear your thoughts, send me a voice note.

Making weight is one of the most stressful parts of competing, even when you've done it before. In this episode, Tina breaks down how to approach making weight the smart way, from choosing your weight class to meet day recovery.

Tina walks through three phases of the process: how to choose the right weight class based on how much you'd need to lose, how much time you have, and what else is on your plate; how to structure a sustainable, well-planned calorie deficit rather than crash dieting; and what the research actually says about short-term rapid weight loss strategies, including a breakdown of the ACSM Expert Consensus Statement on Weight Loss in Weight Category Sports, covering the benefits and risks of methods like sweating, fluid restriction, water loading, and more.

She also covers what recovery should look like after weigh-in, from rehydration and electrolyte replacement to glycogen replenishment.

Tina closes the episode by introducing her brand-new 12-week coaching program, Make Weight Keep Strength. This program is built specifically for female Olympic weightlifters who want to fuel for performance, take the stress out of stepping on the scale, and still enjoy food along the way.

In this episode:

• How to choose the right weight class for your next meet
• Building a sustainable calorie deficit (not one that puts you at 1200 calories)
• BMR, training energy needs, and why your numbers are individual to you
• The ACSM's breakdown of common rapid weight loss methods
• Rehydration and glycogen recovery strategies after weigh-in
• An inside look at the new Make Weight Keep Strength program

Make Weight Keep Strength

• Waitlist open: October 8th–12th, 2026
• Waitlist presale: October 13th–18th, 2026
• Program dates: November 2nd, 2026 – January 25th, 2027
• Only 8 spots available
• Follow @tinaserginutrition on Instagram so you don't miss when the waitlist opens!

Connect with Tina:

• Instagram: @tinaserginutrition
• Website: tinaserginutrition.com
• Grab your free Pre-Workout Nutrition Guide

New episodes every 2 weeks — subscribe so you don't miss the next one.

Hey! I'd love to hear your thoughts, send me a voice note.

In the very first episode of Fueling with T, host Tina Sergi - a Registered Dietitian and founder of Tina Sergi Nutrition - introduces herself and shares the winding path that led her here.

Tina walks through her years as a competitive dancer and the fueling struggles that came with it, the turning point during grad school at Oklahoma State that shifted her focus toward sports and tactical nutrition, her path into the military as a dietitian, and how CrossFit eventually led her to fall in love with Olympic weightlifting. She shares why she started Tina Sergi Nutrition - to help female Olympic weightlifters fuel their performance, make weight without stress, and build nutrition habits that actually last.

Connect with Tina:

Instagram: @tinaserginutrition

Website: tinaserginutrition.com

Check out my research on ResearchGate

Grab your free Pre-Workout Nutrition Guide

New episodes every 2 weeks — be sure to follow so you don't miss the next one.