JD Nutrition LLC

02/20/2026

Psst! They're down here! ⬇️

So you want to lose weight, quiet the food noise and stop obsessing over food...but DON'T want to try a GLP1?

As a dietitian working to help patients lose weight naturally for 8+ years, here's what I want you to know (that GLP1 makers DON'T)

These 3 things worked LONG BEFORE GLP1 medications existed (and they work now too!)

Try these 3 things to quiet the noise⬇️

1. Eat enough. A big dieting mistake is assuming that less calories is helpful. Most people eat way too little which leads to some results to start, but a ravenous hunger that makes it really hard to continue. 

⭐Go for a modest deficit of 100-250 calories below your calories burned a day to start, and decrease until you find a spot that you're losing, but also comfortable with hunger.

2. Eat GLP1 producing foods. That's right, your body MAKES them. Poor lifestyle habits reduce production and effectiveness of GLP1 hormone, making you crave more and obsess about food.

⭐Eat a balanced diet full of protein, fiber and nutrients, lots of veggies and less processed foods (yes, I know, what I've said all along!). 

3. Plan meals so you're not worried about how things add up (that's food noise too!). Constantly obsessing over meeting your nutrition goals? It's mentally taxing and likely that you won't continue tracking for long.

⭐Take 10 minutes to map out your day in your food logging app the night before, based on what you want to eat and what's in the kitchen. Simply follow through the next day and make adjustments at the end of the day if you add or subtract something. Make a goal to spend 15 minutes or less in your app to cut that noise!

I've got tools and tips to help you put a simple, effective plan in place to lose weight and cut food noise. 

It starts by joining my free weekly email list 🥳

Send me a DM to jump on it! 😉

02/18/2026

It works instantly.

When your body gets what it wants, it's amazing how quickly cravings disappear.

Now that's nutrition to get behind!

Skeptical? I'll send you the meal plan.

See for yourself!

Comment RECIPES below to get the full recipes, nutrition info and handy grocery list. 🙂

02/16/2026

My Top 4 Hunger-Reducing Foods⏬️

To be clear as we begin, I don't believe that ANY miracle foods exist.

Adding these foods might help you feel less hungry, but is NEVER a substitute for minding your calories in/out, overall diet balance and working through other lifestyle factors, like stress eating and poor sleep.

BUT, if you're feeling stuck and just want a place to start, this is it!

🥳My top 4 Hunger-Curbing Foods

🍶 Low fat Greek yogurt: a versatile source of amino acids that make up GLP1's, probiotics that produce GLP1s in the gut AND calcium that supports the cells that release GLP1.

I love this in smoothies most. Plain Greek is gross, but is great for savory uses, like dips. Add vanilla extract and maple syrup to sweeten if needed.

🥗Fresh spinach: contains thylakoids (sounds like a robot name) that may reduce cravings for specific foods.

Best used fresh since cooking breaks down the thylakoid robots. Blend into a smoothie or add with romaine in salad.

🍣Salmon: Contains the amino acids that make up GLP1's, plus Omega 3 fatty acids that control inflammation that can damage GLP-1-releasing L-cells.

🫘Black Bean: aside from it's protein, compounds in black beans hold back the enzymes that break down GLP1 hormone.

This means GLP has more time to do its hunger-curbing thing. AND, the fiber supports production of short-chain fatty acids that feed L-cells and release GLP1 (that was a mouthful!)

Make a burrito, chili or toss in salads

Again, NONE of these foods alone will save you. Add them in as part of an overall healthy diet and see changes in your hunger almost immediately. 

For more small, actionable tips on maintaining hunger, building a well-rounded diet and losing weight the natural way, tap follow. 

02/13/2026

02/11/2026

Remember the color green?

The sheer amount of foliage in this pic was SHOCKING compared to the gray, white-ness all around us right now.

It's depressing.

At best.

Despite the urge to lay on the couch and eat Starburst jellybeans to puke-status...

We gotta keep going.

Exercise.

Eat well (even though produce tastes 100x better in summer).

Here's what I'm doing to beat winter vibes:

🥶🧥 Spend time outside each day. This is KEY. I bundle up for a walk or run...sometimes a sled. I always feel better.

🙂I take my morning routine seriously. Wake, take my vitamins, make a veggie with breakfast. It sets the tone for the rest of the day.

🏃‍♂️ I move. I've felt less inclined to get started lately, but I always feel good after a workout.

🤸‍♀️ I move OFTEN. Aside from my am workout, I'm getting up every 30 minutes or so to stretch, do squats, planks and walk around. This gives me so much more energy.

🥗 I eat my veggies, 1-2 serving at each meal. It's so easy to skip, but I feel so much better when I don't.

02/09/2026

Is 10k even a good number?

It's a good benchmark, but NO, 10k isn't for everyone.

It's actually an arbitrary number created by a Japanese marketing company to sell pedometers in the 1960's.

I didn't know that, thanks Google!

Still, walking more has a ton of health bennies:

🙂potential weight loss (if it puts you in a calorie deficit)

😀Lowers blood pressure and stress hormones

😀Improves cardio stamina (no more wheezing upstairs)

😀 improves health at a cellular level

😀 improves insulin sensitivity and deters body from storing fat.

More isn't more.

I usually recommend getting 7-8k for weight loss patients, but doing more than you already do is the goal.

Increase steps steadily over time.

Want my take on more wellness tips you've heard (but aren't doing?).

Tap follow!⭐️

02/03/2026

You gotta be objective.

🙂 It desensitizes you to the normal weight fluctuations your body makes daily. We KNOW that it’s physically impossible to gain 5 whole pounds overnight,it’s just water weight. Sso after a week or two of seeing some wild stuff,, you’ll just say “whoa, last night’s take-out pizza really blew me up!”

😀 Mood is no longer weight-dependent. Always in a bad mood on weigh-in day? Track your daily readings in an app and get yourself a cute little graph. If you see that, despite all those ups and downs day to day, you’re in a losing pattern, you learn not to sweat it when you see the number. There’s already enough to be moody about. Not this.

😀 It gives you good data: if you can see that your weight trend is going down overall, it confirms you’re on the right track. And if it doesn’t? You can make some educated changes to get in a losing pattern.

😀Last...it keeps you honest! You'll quickly notice what happens when your habits are off for a few days. If you see it faster, you can fix it faster, and that leads to better results.

Surely, if you become absolutely obsessed with the numbers and don’t learn to objectively look at the scale, you might have some problems. Play it by ear. Give it a try, but stop if it’s mentally unnerving.

Want more against-the-grain weight loss tips from a registered dietitian?

Tap Follow😉

02/02/2026

Not here to make intuitive eaters mad...

Because it legit says in books about intuitive eating that it's NOT MEANT FOR WEIGHT LOSS.

This is about losing weight, and there's only way to do that.

So you might call weighing and tracking food obsessive, but I call it...

Guaranteeing your success.

Yes, slow thyroid makes it harder.
Yes, PCOS poses lots of problems, BUT...

NO, that doesn't excuse your body from the laws of physics.

Calories in, calories out.

That needs to be addressed first.

The BEST way to do that is with accurate tracking both what you're earing and what you're burning.

Tech is making that easier than ever.

Tap follow and I'll show you exactly how to track accurately and make data-based adjustments to your lifestyle plans to lose weight.

02/02/2026

4 tools I use to guarantee my success.