It’s Time For A Metabolism Makeover

Stop obsessing over food and start the party that is your life

Stop Dieting Forever

Join hundreds of women in our signature program designed to reset your metabolism, lose the weight, and change the way you look at food forever.

Learn how to:

Burn fat by revving up your metabolism, not by reducing your calories
Put you body in fat BURNING mode more often than it’s in fat STORING mode
Absolutely no calorie counting - just a simple, easy-to-implement structure that will rev up your metabolism, permanently

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What They’re Saying…

Testimonials

I’ve tried cutting weight on SUPER low calorie diets for years. After the Metabolism Makeover, not only am I at my goal weight, but I am eating exponentially more food. I told my husband just today that I think MM was the best money I've ever spent.

CLAIRE, ER OCCUPATIONAL THERAPIST + ENDURANCE ATHLETE

I am completely obsessed with this program. I lost weight and felt better, without having to give up my social life (or my wine ;)). I can not recommend it more!!

CASSIDY, OPERATIONS MANAGER + GIRLS NIGHT PRO

I lost 6 lbs and killed my daily Dunkin Donuts addiction within a month. Now, I'm back down to my high school weight!

CAITLYN, SPECIAL ED TEACHER + RECOVERED SUGAR ADDICT

This challenge was the best investment I’ve ever made in myself and my health. I wake up with boundless energy, I’ve lost 10 lbs, I look more toned, and I feel amazing.

EMILY, PHD STUDENT + BARRE INSTRUCTOR

My energy is through the roof now. This is happiest I’ve ever been with my health and my body. I don’t think about food all day anymore — I feel like I’m free.

MICHA POWERS

You have been a huge blessing! The whole family is doing so well with all of this, and it's honestly easier than anything I’ve tried before, with the best results. I only wish I would've found you sooner! And guess what?! I hit my 10 pound mark this week! So excited! (I was never able to get that damn 10 pound ribbon with Weight Watchers after months of trying!)

LISA REINBOLT

This is the first time I’ve gotten back from vacation and didn’t feel like a total fat ass and then immediately put myself on a restrictive diet. I didn’t binge on vacation at all and I feel great today. You have no idea how amazing this is — I am finally starting to think about food in a different way that doesn’t freak me out!

HANNAH ROYER

I'm utterly ecstatic. I almost want to cry tears of pure joy. I want to tell everyone in the world about this! You're seriously saving people and changing lives. Just having the information you've given me has given me freedom and confidence, and I feel no guilt or shame for having the piece of cake. It doesn't mean I am totally off track. It's just a much healthier way to see everything, and my relationship with food was becoming very unhealthy. I cannot thank you enough for how much you've changed my life in literally a week.

MALLORY LOUDENBACK

After going through the Metabolism Makeover, I feel like I'm finding the real me again and my confidence is back! I think it's due to having no cravings and having so much more self control regarding my eating. I am so grateful to you. This experience is unlike any food plan I’ve been on before and I love it!!! One of the most impactful things you said was, "Don't be all or nothing" — that has been my mantra my entire damn life and what a counter productive way to live!

MARY BOOZER

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Yes, this is the same post I did on Thanksgiving (with a few tweaks), because my strategy is the same, no matter the holiday. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I see eating on special occasions as a spectrum of 1-10. A 10 is eating like I do on a normal week day: I feel good, have great energy and keep by blood sugar steady. A 1 is going back for seconds (or thirds), drinking an entire bottle of wine and 2+ pieces of dessert which is going to leave me riding the blood sugar roller coaster and feeling like complete sh*t. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I have the power to decide where I want to fall from 1-10. And so do YOU. Here's what I will be doing to try to fall between a 7-9 on that scale over the next few days. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ > high protein, low carb breakfast - Christmas is full of alllll the carbs so in order to keep my blood sugar as steady as possible, I will keep carbs lower in the morning and focus on protein. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ > I will be eating brunch before we have Christmas dinner because my body still needs fuel just like any other day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ > I'm going to try my best not to sit around all day doing nothing and get a few steps in because I know that makes me feel good! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ > I am definitely going to enjoy the prime rib, potatoes, stuffing and more favorites with my fam without stressing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ > I'm also gonna enjoy the dessert and a few glasses of wine with zero guilt because what I do ONE day does not sabotage my entire week/month/year. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What are your Christmas plans for this year? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #christmas #thankful #christmasdinner #christmas2020 #rdeats #nutritioncoach #dietitian #whatdietitianseat #whatdietitiansdo #holidayeats #holidayeating #enjoythelittlethings #eatthepie #drinkthewine #holidayeats #rdswholovefood #rdswhoeat #rd2be #alcohol #skinnyalcohol #healthylifestyle #foodfreedom #nondiet ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Need a drink recipe to make for your upcoming holiday gathering? Hit save! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This White Russian can be made vegan by using your favorite nut milk, or if you prefer the real thing, you can use heavy cream instead! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #nondietdietitian #metabolismbooster #rdchat #rdsofinstagram #metabolism #healthyliving #rd2be #balancednotclean #healthyrecipe #healthyrecipes #healthyeats #rdapproved #rdeats #rddrinks #alcohol #skinnyalcohol #skinnydrinks #lowsugar #sangria #thanksgiving #holidaydrinks #falldrinks #sangriarecipe #wine #winetime #wineoclock #winelover #healthydrink #healthydrinking #healthydrinks

Reading the nutrition label is actually easier than you think if you know what to focus on. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Serving Size - check this to understand the amount you have to eat/drink in order to get the nutrition amounts listed on the label. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fat Grams - when we talk about healthy fat, we mean total fat. The grams of saturated, unsaturated or trans fat have been added together to get the total fat grams. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Nutrients - yes, we want you to be eating foods with the most nutritional value. BUT, it turns out the most highly nutritious foods don't even come with a nutrition label most of the time (fruits and veggies). So while the nutrition info matters, you should seek most if your nutrition info from real, whole foods versus processed and packaged foods. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ignore Percentages - percentages are confusing and only applicable if you eat the 2000 calories that the label is based on. Grams are most accurate, and when we talk about getting protein, healthy fat and fiber using our PHFF method, we count grams. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Pay Attention to What Matters - DO NOT try to worry about every single line of the entire label. You will absolutely get overwhelmed and confused. Instead, look at the nutrients that matter based on the product you're choosing. For example.. picking a protein bar? Focus on more protein and less sugar. You probably won't get very much fiber from it so don't stress about that. Picking a bread or some crackers? Looking at total carbohydrate and fiber might be a little more important here and fat and protein less important. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I will also end by saying that before you even read the nutrition label, you should scan the ingredients list for that product to make sure it has quality ingredients and is a product you want to be eating. If it gets your stamp of approval, then scope the nutrition label. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ok, what other questions do you have about the nutrition label?

You CAN (& should) eat carbs while following the Metabolism Makeover PHFF lifestyle! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Carbohydrates are our bodies main source of energy & the form of fuel that helps the body maintain blood sugar levels - we need them, just not in massive amounts all day long. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When it comes to carbs, we'd recommend getting MOST of the carbs you eat from the foods listed here - these are all whole grain or real, whole food forms of carbohydrates which means they are high in fiber (which keeps blood sugar steady) & also high in nutritional value. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When we say to eat PHFF - protein, healthy fat and fiber, oftentimes the fiber part of that equation if coming from carbs, we just like to encourage you to focus MOSTLY on high fiber carbs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The one disclaimer I would throw out about this list is that non-starchy veggies, while they do contain carbs, are VERY LOW in carbs. I usually tell people they are like a "free food" because the carbs are so minimal you don't even need to account for them. So just think of them as only fiber. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The form of carbs you DON'T see listed here - candy, cake, muffins, cupcakes, cookies, sugar, icecream, chips, etc. These would be what we consider "not so healthy" forms of carbs that you should include only every once in a while because they contain aloootttt of carbs in a serving and most of that carbohydrate is coming from added sugar - not ideal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let me know your questions in the comments! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #healthycarbs #eatmorevegetables #eatmorefiber #leanforlife #healthyhormones #balancedplate #balancedmacros #nondietdietitian #hormonesupport #metabolismbooster #hormonebalance #hormonehealth #balancedeating #rdchat #rdsofinstagram #stressreduction #metabolism #eathealthy #eathealthyfood #healthyfats #inflammation #stress #healthyliving #stressmanagement #rd2be #nutritioncoach #guthealth #balancednotclean #healthyeatinghabits

I shouldn't need to say much more about this post, but let me elaborate... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You should not be hungry all the time. If you are, you're not eating enough overall. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hunger is a signal from the body letting you know if needs more food. We typically get hunger signals 3-5 hours after eating meals, letting us know it's time for the next meal or snack. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So if you get those same hunger signals only an hour or two after your meal, you definitely did not eat enough at that meal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But maybe you're not sure WHAT to eat more of? Here's what you should look at... 1. Did your meal contain at least 20-30 grams of protein (but you might need even more than this)? 2. Did you have at least 10-30 grams of healthy fat? 3. Did you have at least 5-15 grams of fiber? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you answered yes to all of those questions, we'd recommend first adding more fiber, then more healthy fat, then more protein until you're able to stay full for at least 4 hours from your meal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's as easy as that. Any questions? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #eatmorefiber #leanforlife #healthyhormones #balancedplate #balancedmacros #nondietdietitian #hormonesupport #metabolismbooster #hormonebalance #hormonehealth #balancedeating #rdchat #rdsofinstagram #stressreduction #metabolism #eathealthy #eathealthyfood #healthyfats #inflammation #stress #healthyliving #stressmanagement #rd2be #nutritioncoach #guthealth #balancednotclean #healthyeatinghabits #caloriescount #foodisfuel

Fats are confusing! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I tried to be pretty clear - there's healthy and not healthy fats. Aim to eat most of your fat from the healthy list and limit the not healthy fats. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But let me explain what I mean with the "it depends" list... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Palm Oil - this is actually a healthy fat, but the issue is in the processing. Most forms of palm oil are processed in non-environmentally friendly ways and in ways that damage the oil. If you want to consume palm oil, look for cold or expeller pressed, organic versions that were harvested in sustainable ways - the company should be open and honest about their harvest practices if they're legit. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Grapeseed Oil - this oil has some health benefits including being great for your skin, high in vitamin E and having a high smoke point. However, it also has one of the highest ratios of omega-6 fatty acids, which is a very inflammatory form of fat. Most people get plenty of Omega-6 in their diets, and don't need to be adding more, which is why grapeseed oil falls on the "it depends" list. Have a certain dish that you prefer to use grapeseed oil for? Great! Go ahead and do that. We would not, however, recommend making grapeseed oil your go-to cooking oil. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Canola Oil - this oil is actually very healthy as well, but issues come in with processing. We'd recommend only choosing canola oil that specifics on the label it has been cold pressed or expeller pressed. This ensures the oil is not damaged by heat and chemicals during processing and maintains its health benefits. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ While looking for cold or expeller pressed, organic, and virgin or extra virgin oils is super import with the 3 "it depends" oils, these are also terms you should look for with ANY of the oils on the healthy fats list as well. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do you have questions about fats on this list or fats you don't see listed? Drop them in the comments.

This is recipe versatile enough that you can do just about anything with it! It's all protein, and you've got so many options here to make a PHFF meal in seconds: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ > stuffed inside a regular or sweet potato that's topped with extra grass fed buttah ⠀⠀⠀⠀⠀⠀⠀⠀⠀ > philly tacos using corn or paleo tortillas with extra peppers and guac ⠀⠀⠀⠀⠀⠀⠀⠀⠀ > as a "bowl" on top of rice with chopped tomatoes, broccoli and melted cheese ⠀⠀⠀⠀⠀⠀⠀⠀⠀ > as a quesadilla with chopped broccoli or extra peppers ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The options are endless! How would you make this??

There's a lot of newbies around here so I wanted to re-introduce one of the basic concepts we talk about around here - PHFF. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ PHFF stands for protein, healthy fat and fiber. And we want you to have all three of those in every meal you eat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It might look like... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ greek yogurt (p) with chia and flax (hf) and berries (f) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ salad greens and a bunch of veggies (f) topped with a chicken breast and a hard boiled egg (p) and drizzled with olive oil (hf) and a squeeze of lemon juice ⠀⠀⠀⠀⠀⠀⠀⠀⠀ steak (p) with asparagus (f) cooked in grass-fed butter (hf) and half a baked potato (f and also counts as a starchy carb serving) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Get it?? It's really a pretty simple concept. We like to teach PHFF so you don't have to worry about counting calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So if you're new around here and are looking for a place to start - just make sure you have one of each component at your meals. That's it! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What questions do you have about PHFF? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #protein #healthyfat #fiber #metabolism #metabolismreset #metabolismbooster #increasemetabolism #burnfat #fatloss #fatlosstips #weightloss #weightlossjourney #weight #rd #rd2be #rdchat #dietitiansofinstagram #dietitian #nutrition #healthy #healthylifestyle

Should I be snacking? How many snacks per day are okay? What should I have at my snack? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Swipe to get all of these questions (and more) answered! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #healthysnacks #snacks #protein #healthyfat #fiber #fat #eatmorefat #healthyrecipes #healthylifestyle #healthy #healthyfoods #PHFF #metabolism #metabolismbooster #fatloss #fatlosstips #fiber #eatmorefiber #dietititian #rdchat #dietititansofinstagram #nutrition #dietititaneats #dietitianapproved

I wish this wasn't true, but it is 😑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We all love a shortcut - I'm guilty, too. But when it comes to weight loss and living a healthy lifestyle, there truly isn't one. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I mean, don't get me wrong, there are definitely ways to make things easier. BUT, until you have a solid foundation of healthy habits including (but not limited to)... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ >sleeping 7-9 hours >managing stress >NEAT movement of 8-10K steps per day >eating real food (not processed crap) most of the time >drinking enough water > and more ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ...no supplement is going to magically make the weight disappear and stay off. Sorry for bringing the #harshtruth today. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So, what little healthy habits do you know you need to work on in order to achieve your goals? I wanna hear ⬇️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #hydration #drinkmorewater #fatlosstips #fatlossprogress #fatlossnutrition #hormonesupport #healthyhormones #balancedhormones #balancedbloodsugar #bloodsugarcontrol #bloodsugarlevels #bloodsugarsupport #atlantadietitian #dietadvice #fatlossmotivation #fatlosshelp #fatlossprogram #nutritionmatters #eatinghealthy #eatwellbewell #eatbetter #healthylifestyle #healthyfood #healthyliving #healthymeals #healthyrecipe #healthyeats #healthyhabits #healthygut

AS SEEN IN…

It’s Time For A Metabolism Makeover

Stop obsessing over food and start the party that is your life

Stop Dieting Forever

What They’re Saying…

DON’T MISS ANYTHING.

AS SEEN IN…