Food marketing isn’t just about selling products. It’s a multi-billion-dollar industry designed to shape what we eat, what we crave, and even how much we consume. And because it’s everywhere, it not only sways our buying patterns but also influences our eating behaviors in ways we don’t always realize.

But here’s the thing: when we understand these tactics, we can make more informed choices, think critically about the messages we’re being fed, and take back control in a world where marketing is everywhere. You can deep dive into this topic (and how it impacts you and your consumption!) in this podcast episode or keep reading for some of the key takeaways.

Trying to maintain your nutrition goals while eating in a cafeteria can feel challenging, but with a good approach, these dining spaces can actually be helpful in providing food choices that are aligned with your goals! Whether you're rushing between hospital rounds, balancing college classes, or managing a classroom of students, cafeterias offer consistent meal options that—when navigated strategically—can support rather than hinder your health, fat loss, and body composition goals.

We hear it’s the most researched supplement out there—but how much of what we say about creatine is actually evidence-based? If you’ve spent any time in fitness or nutrition spaces, you’ve probably heard the same few things about creatine repeated over and over again. It’s often presented as the gold standard of supplementation: safe, effective, and a must-have for anyone who lifts.

You have probably seen a BCAA (Branched-Chain Amino Acid) supplement ad thrown your way on social media. In the current climate of most celebrities pushing their own supplement line, we are bombarded with messages about how we need supplements in order to progress at the gym - or just function through daily life. BCAAs are a supplement used by many gym-goers, often praised for their potential to build muscle and reduce soreness. But, as with most supplements, the research supporting their efficacy and benefits is less exciting than supplement brands claim. Are they truly effective, or would your time and money be better spent focusing on a balanced diet? Let’s break it down…

This recipe not only has over 20 grams of protein while being fully plant-based, but also lends to even higher protein adjustments and is a great option for meal prep for the week. It’s rich in flavor, packed with micronutrients, and easy to throw together for a family dinner or Sunday meal prep. 

When we work with clients with body composition goals, we highly encourage them not only to weigh themselves but also to take body measurements. While measuring with a tape measure can feel a little clunky or old-school, the combination of these two data points provides important feedback that can help us clearly understand the trajectory of your fat loss goals and how we can adapt our strategy to ensure progress continues.

When you hear the term “self-care”, what immediately comes to mind?  Probably something physical (skincare, stretching,etc.) that is done in an effort to improve overall well-being.  What we don’t include in that definition are some of the less glamorous things like movement and eating balanced meals that do have demonstrated benefits for mental health.

Weight loss plateaus can be a very frustrating part of working towards your body composition goals. If you constantly lose weight, you'd ultimately cease to exist. But that flatline in progress can feel like a GIANT roadblock, casting doubt over all the work you’ve put in. 

Focusing on making healthful nutrition changes does not have to equal making food taste boring: let’s put the idea of needing to eat boiled chicken breast and mushy vegetables in order to successfully pursue health goals to bed once and for all! On the contrary, by ensuring that we’re actually enjoying the health-promoting foods that we’re aiming to make staples in our diets, we’re far more likely to make change sustainable and, in turn, results retainable. Whether you’re looking to liven up your protein prep, make veggies more attractive to reach for or play around with new flavor profiles, here is a list of some of our favorite ways to insert flavor from Trader Joe’s.

Reverse dieting is the practice of increasing a person’s total daily caloric intake after a period of prolonged caloric restriction (aka a diet). Reverse dieting is all the rage on the internet, with social media promoting specific “Reverse Diet Coaches” and overly complicated reverse diet protocols to follow after time in a calorie deficit.

If you've spent any time in the wellness space, you've probably seen many bold claims about detoxes - from juice cleanses to special supplements, influencers and "detox specialists" promise that these methods will help flush toxins, boost metabolism, and even cure diseases. But do they actually work?

Breastfeeding is one of the most energy-demanding stages of life, let alone motherhood! If you've found yourself constantly hungry while nursing your little one, you're not alone – this increased appetite is both normal and necessary. Let's explore how to satisfy those intense hunger cues while ensuring you're getting the nutrients both you and your baby need.

Feeling joy in what you eat is an important part of having a positive relationship with your food, as is enjoying a holiday meal or a date night that feels decadent. So, we created this delicious four-course meal in honor of Valentine’s Day so that you can enjoy a big meal in a way that aligns with your goals and helps you recognize that no food is good or bad.

Choosing the right “macro-friendly” protein bar can feel like spotting a snowflake in a blizzard—especially when marketing doesn't make it clear whether the product is actually a protein bar or more of a glorified candy bar. Protein bars can absolutely have a place in your daily intake, but it’s important to know what you’re really buying. 

One part of our nutrition goals we often overlook is the inevitable fact that, at some point, our motivation will tank. When that happens, we often believe we have to rely on only willpower or wait until motivation comes back to feel “on track,” but the reality is that motivation will wane at times and, rather than waiting for it to reappear, this is a time when we can benefit from taking simple actions that help us rebuild momentum.

This high-protein snack is something we always have baked and ready to eat at our house. My toddler loves it and I add one or two of these pizza muffins to my meal prep as a snack daily. The absolute best part: all this recipe requires is throwing all ingredients in a blender and then a muffin tin. Minimal dishes, some easy protein, and a snack that feels far more indulgent than it is! 

Tracking your macros is a fantastic tool for understanding your food intake and making intentional choices that align with your goals. But let’s be honest—it’s not always straightforward. In time, you will be able to track macros like a pro. But mistakes happen, and that’s ok. We need to acknowledge they will be part of this experience. The goal is to learn from them and make small, sustainable improvements over time.

‘Tis the season for feeling both under the weather after a month or so of extra socializing and yearning for comforting foods, yet likely feeling a push from the temporal landmark that is the New Year as well. But who says comforting foods can’t also be goal-aligned? This chicken noodle soup recipe checks all the boxes when it comes to flavor, warmth, and nourishment and is sure to become a winter go-to to help boost your protein intake!