JD Nutrition LLC

04/28/2026

You'll be able to move tomorrow if you do this today.

"I don't like working out because I get too sore".

I totally get that. I was in that boat for awhile myself.

I'd do weight training a couple days a week, then feel so ungodly sore on Saturday that I couldn't continue for a week.

It totally turned me off to training.

Turns out I wasn't recovering properly.

Here's what my personal experiments (based on science) supports:

🙂 Post-workout stretch. Dedicated 5-10 minutes doing simple movements to relax the muscles you just killed. For me, it's the best reward for the work.

🙂 Protein: (nature's band-aid) weight training AND cardio, muscles need fuel to rebuild fibers that micro-tear during workouts. Science supports great results from whey proteins within 90 minutes post-workout.

🙂 Carbs: muscles use thus during the workout and need replenishing too. Skipping this leaves you feeling weak for hours after.

🕙 Plan workouts so a meal (breakfast or lunch) follows shortly after. Fill your plate with lean protein, high-value carbs and healthy fats.

Post-workout breakfast: eggs, ham, sweet potato, spinach and fruit.

Post-workout lunch: quinoa bowl with chicken, sweet potato, black beans, zucchini and broccoli.

No time for a meal?

Recovery snacks I love:
🙂Cottage cheese and crackers
🙂Protein shake and apple
🙂Raisin Bran with 1% milk

Try this every time you work out and enjoy feeling productively sore, but not incapacitated.

It's made a huge difference for me, hope it helps you too!

04/27/2026

Try this FIRST⏬️

Your hormones MIGHT be out of whack.
You're baseline level of stress is high, and cortisol might be on the fritz.

But if you're telling me that you can't lose weight because of your hormones and you haven't done THIS, we need to hit rewind.

THIS is...
🥗Tracking your food intake
🥑Eating at an appropriate calorie level, consistently
🏃‍♀️Getting consistent exercise

I know that blaming hormones is easy and gives an excuse for avoiding all of that.

But that's all it is. A scapegoat for a lifestyle that isn't supporting your goal.

If you have yet to do my THIS list, let me help. If, after a few months you don't see results, go ahead with your cortisol resets and hormones balancing plans.
(*Hint...doing the THIS list works for hormone reset too!)

SO, let's address the elephant in the room...

HOW do you get the THIS list right?

Meet with me, a registered dietitian, and get a simple, straightforward plan for weight loss success.

Tap the link in my bio to get started.

04/16/2026

There's something special about the beginning of the week.

You're ready, focused and on task.

You meal prepped over the weekend and you got sick of your s**t enough to set a goal for the week.

That type of energy tends to wear off by the end of the week.

You back off on healthy eating because you only prepped for the first half of the week.

Sleeping in feels better than an early workout.

Excuses sound better than hitting your goals.

And that's a problem.

When you start over every Monday morning and back off by Thursday, you get exactly what you earned...

Nothing.

(Except frustration)

Imagine seeing the scale move by the next Monday.

Imagine feeling good about the work you put in.

Feel the confidence you gain after just one full week of following through.

That's only a few days of effort away.

Weight loss transformation isn't physical first, it's mentality first

04/14/2026

Send this to a friend's that's dieting right now.

Because there's no reason why you shouldn't have this kind of stuff, even when you're trying to lose weight.

Especially when he's willing to cook and you don't have to lift a finger. 🙌

Here's what you do:

1. Have a small serving.

2. Make a salad to go with it. 🥗

3. Freeze the leftovers in single serve portions. Heat and eat later.

I'm a huge fan of including anything and everything you're craving in your weight loss diet.

⭐️Share this with a friend who needs to see this!

04/13/2026

Episode #1: Versatile Veggies

Roasted broccoli

Preheat oven to 400F
Cut broccoli into bite-size pieces.
Toss with oil and spices
Bake for 15-3] minutes, checking and tossing occasionally.

BONUS recipe: Broccoli Slaw

Shred the butt (is that what they call it?) of broccoli and 1 small carrot in the food processor.

Mix with about:
1/3 cup mayonnaise
1 tsp salt
1 tsp pepper
1 tsp garlic powder
1 tablespoon apple cider vinegar
1/2 tsp sugar.

Mix and refrigerate for 1 hour before serving.

Want more ideas to add veggies into your diet.

Comment below ⏬️

What veggie do you want to see next on Versatile Veggies?

04/10/2026

Healthy eating isn't weight loss.

Before you jump down my throat, YES, eating healthy benefits you tremendously.

The salads, the protein, avoiding inflammatory foods...all good stuff.

It's not a guarantee for weight loss.

But I'll tell you what is:

Paying attention to the numbers.

What to do:

Take all those healthy foods and put them into a tracking app (I like My Fitness Pal).

See what it adds up to.

Compare to how many calories you're burning from your fitness device (I use Fitbit).

Stay a reasonable amount below your daily calories burned.

Calories in, calories out matters, regardless of what influencers say.

Want to better understand your numbers? I've got a free guide to finding your ideal calorie deficit AND figuring out how to hit it without feeling starved.

Comment 'guide' below and I'll get it to you.

04/09/2026

04/08/2026

One task I won't skip out on...

Because it's literally the glue that's holding my diet together.

Without it, I'm mindlessly snacking, grabbing whatever for lunch and winging it for dinner.

I rarely reach my protein goals and NEVER hit my calorie goal when I skip this step.

You know you gotta do it,,even when it's not easy.

04/06/2026