RXRD Nutrition

RXRD Nutrition RXRD provides science-based nutrition education to help you become the best version of yourself. Reach out to us today!

02/20/2026

“Net carbs” explained

Carbs aren’t the enemy — but the marketing around them can be confusing.

“Net carbs” is a label tactic where fiber is subtracted from total carbs to make a product look lower-carb. That calculation can matter for blood sugar management, which is why it’s most relevant for people with diabetes.

For everyone else, total carbs still count.
Fiber is important, but “net carbs” doesn’t magically change how a food fits into your day.

Bottom line: don’t buy the label — understand it.

If carb labels confuse you, we can help you read them the right way.
DM us “LABELS” or click the link in our bio.

Boosting protein doesn’t mean overhauling your entire diet.Small swaps add up — adding a protein to salads, choosing Gre...
02/20/2026

Boosting protein doesn’t mean overhauling your entire diet.

Small swaps add up — adding a protein to salads, choosing Greek yogurt, or upgrading grains can make a big difference over the day. Consistent protein intake supports muscle, recovery, and overall health.

Focus on simple changes you can actually stick to.

Save this and try one upgrade today.

Congratulations to Lukas on signing with Columbia Football.This moment represents years of consistency, discipline, and ...
02/19/2026

Congratulations to Lukas on signing with Columbia Football.

This moment represents years of consistency, discipline, and growth — not just in the weight room, but in daily habits, nutrition, and commitment to the process.

Since sophomore year, Lukas has trusted the plan and put in the work.
30 pounds of quality mass added — and even more confidence, strength, and resilience built along the way.

Parents — athlete development doesn’t happen overnight. It happens through structure, guidance, and consistency over time.

We’re proud of you, Lukas. The best is still ahead.

02/17/2026

Tracking isn’t the goal — awareness is.

Before progress happens, you have to know what’s actually coming in. That’s why tracking and portion measurement matter early on. They create clarity around good days, off days, and patterns that would otherwise get missed.

Tools like MyFitnessPal aren’t meant to be forever. They’re training wheels. You learn how to ride the bike first — then you take them off.

Short-term tracking builds long-term intuition.
That’s how habits stick.

If you want help using tracking the right way (and not forever),
DM us “TRACKING” or click the link in our bio.

02/17/2026

Fad diets fail for one simple reason: there’s no plan after them.

When appetite control disappears, weight often rebounds because nothing changed underneath — no education, no structure, no lifestyle strategy.

Temporary restriction leads to temporary results.
Long-term success requires a plan you can actually live with.

If you’re tired of cycling through diets,
DM us “PLAN” or click the link in our bio.

Progress looks better when you build it together.This husband and wife committed to the same plan, supported each other ...
02/13/2026

Progress looks better when you build it together.

This husband and wife committed to the same plan, supported each other through the process, and stayed consistent — and their InBody results show it.

Yes, we work with couples.
Shared goals. Shared habits. Real accountability.

If you and your partner want a plan that fits both of you,
DM us “COUPLES” or click the link in our bio.

02/13/2026

GLP-1s reduce appetite — that’s why they work.
But eating less without a plan can lead to low protein and muscle loss.

Medication controls hunger.
Nutrition protects muscle and long-term results.

If you’re on a GLP-1 and want to do this the right way,
DM us “GLP1” or click the link in our bio.

02/10/2026

Whole milk matters (especially for kids)

When possible, go with whole milk.
Kids need the calories, fat, and protein to support growth and development.

Dairy fat is a quality fat source — especially at this stage.
That’s why whole milk is often the better option.

That said, intake > perfection.
If they won’t drink it and refuse it completely, having some dairy is better than none.

The goal is nourishment, not forcing rules.

If you’re unsure what choices make sense for your family,
DM us “DAIRY” and we’ll help you navigate it.

02/10/2026

Fat loss vs. muscle gain — here’s the reality

Most people want to lose fat and gain muscle at the same time.
In theory, that sounds great. In practice, it’s usually inefficient.

Fat loss requires a calorie deficit.
Muscle growth requires a calorie surplus.

Those goals compete with each other.

That’s why the priority is typically:
1️⃣ Lose body fat first
2️⃣ Maintain muscle with high protein + training
3️⃣ Build muscle later, when calories increase

If you gain some lean mass along the way — great.
But during a deficit, the goal is preservation, not growth.

Clear priorities lead to better results.

If you’re stuck trying to do both at once and spinning your wheels,
DM us “GOALS” and let’s talk strategy.

02/07/2026

Game days don’t need cheat days.

Having chips and dips for the game isn’t the issue — letting it turn into a whole weekend is.
Instead of “cheat days” or “cheat weekends,” keep it contained and intentional.

Plan what you’re going to enjoy.
Be accountable to that choice.
When the game ends, put it away and move on.

Consistency isn’t about skipping fun — it’s about knowing when it starts and when it stops.

That’s how you enjoy the game and stay on track.

02/06/2026

Why weighing food matters

If you don’t have a food scale — get one.
They’re inexpensive, easy to use, and remove the guesswork.

Weigh food before cooking, not after.
Cooking changes weight — water, fat, and even protein are lost in the process.

That difference matters most with foods like:
• Ground beef
• Higher-fat meats
• Mixed proteins

Weighing raw gives you consistent, accurate data — and better tracking over time.

Accuracy builds confidence.
Confidence builds consistency.

Save this for later and comment “SCALE” if you want more tracking tips.

A dip that actually pulls its weight.This one combines healthy fats from avocado with protein from Greek yogurt to help ...
02/05/2026

A dip that actually pulls its weight.

This one combines healthy fats from avocado with protein from Greek yogurt to help keep you satisfied longer. Creamy, simple, and easy to pair with veggies, crackers, or wraps.

Proof you don’t need to cut foods out — just build them better.

Save this and try it this week.

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