Defiant Nutrition

01/16/2026

Get out of the bathroom and back on the course.
IBS does not have one universal root cause, so there’s not one universal answer. Learn about the many different ways your food, lifestyle, and body can all work together.

Ready to defy your bloating, heartburn, bathroom issue, and stop letting you Gut hold you back?

I’m looking for 25 people to join the live 7 Day IBS & Digestion Empowerment Challenge! It’s free and online.

We’ll kick it off January 29th. You’ll receive:

🎯Battle-tested nutrition protocol to get results FAST without starving yourself!

🎯A food list of exactly what to eat to start healing your body, boosting your energy, and shedding inflammation!

🎯 LIVE videos and check-ins so you stay motivated and supported!

🎯Education and empowerment about how your body works, and how to nourish your body and soothe your GI system

What past participants have seen:
✅𝙬𝙚𝙞𝙜𝙝𝙩 𝙡𝙤𝙨𝙨
✅𝙗𝙚𝙩𝙩𝙚𝙧 𝙨𝙡𝙚𝙚𝙥
✅𝙡𝙚𝙨𝙨 𝙗𝙤𝙙𝙮 𝙖𝙘𝙝𝙚𝙨 𝙖𝙣𝙙 𝙥𝙖𝙞𝙣𝙨
✅𝙢𝙤𝙧𝙚 𝙚𝙣𝙚𝙧𝙜𝙮
✅𝙗𝙚𝙩𝙩𝙚𝙧 𝙢𝙤𝙤𝙙
✅𝙣𝙤 𝙢𝙤𝙧𝙚 𝙗𝙡𝙤𝙖𝙩
✅𝙛𝙚𝙚𝙡𝙞𝙣𝙜 𝙢𝙤𝙧𝙚 “𝙖𝙩 𝙝𝙤𝙢𝙚” 𝙞𝙣 𝙩𝙝𝙚𝙞𝙧 𝙤𝙬𝙣 𝙗𝙤𝙙𝙞𝙚𝙨

𝘙𝘦𝘮𝘦𝘮𝘣𝘦𝘳, 𝘪𝘧 𝘺𝘰𝘶𝘳 𝘨𝘶𝘵 𝘪𝘴 𝘯𝘰𝘵 𝘧𝘶𝘯𝘤𝘵𝘪𝘰𝘯𝘪𝘯𝘨 𝘰𝘱𝘵𝘪𝘮𝘢𝘭𝘭𝘺, 𝘠𝘖𝘜 𝘢𝘳𝘦 𝘯𝘰𝘵 𝘧𝘶𝘯𝘤𝘵𝘪𝘰𝘯𝘪𝘯𝘨 𝘰𝘱𝘵𝘪𝘮𝘢𝘭𝘭𝘺!

𝐖𝐚𝐧𝐭 𝐢𝐧? 𝐂𝐨𝐦𝐦𝐞𝐧𝐭 “𝐌𝐞!” 𝐛𝐞𝐥𝐨𝐰 𝐭𝐨 𝐠𝐞𝐭 𝐨𝐧 𝐭𝐡𝐞 𝐞𝐦𝐚𝐢𝐥 𝐥𝐢𝐬𝐭. Tag a friend or share this post if you know someone who needs to learn a little more about the amazing power of healing the gut!

01/07/2026

𝗗𝗼 𝗬𝗼𝘂 𝗡𝗲𝗲𝗱 𝗮 𝗟𝗶𝗳𝗲 𝗚𝘂𝗮𝗿𝗱, 𝗼𝗿 𝗮 𝗦𝘄𝗶𝗺 𝗜𝗻𝘀𝘁𝗿𝘂𝗰𝘁𝗼𝗿?

In the ever-growing, ever-changing world of health offers, it can start to become difficult to know what sort of help you may want or need.

There May Be Overlaps, but in a General Sense:

🏊♀️Consider doctors like lifeguards. They are very good at acute issues, emergencies, and helping you immediately when you are drowning or suffering.

🤿 But functional medical nutritionists and functional performance dietitians (what I do) are more like swim instructors. It’s training beyond standard Dietetics. They get in the water with you. They teach you the basics, and then help you refine more and more. Have a health issue? They’ll adapt the instructions for you. Want to optimize your swim energy? They can get into the nuances. Overall, the goal is to make it so you will have less and less need for the lifeguard, and instead guide you to become a stronger swimmer, taking it as advanced as you want to go.

𝗙𝘂𝗻𝗰𝘁𝗶𝗼𝗻𝗮𝗹 𝗠𝗲𝗱𝗶𝗰𝗮𝗹 𝗣𝗿𝗮𝗰𝘁𝗶𝘁𝗶𝗼𝗻𝗲𝗿𝘀:
✅Are great when your doctor says “everything is normal” but you don’t feel like it!
✅Will spend more time getting a full history and hearing your full story
✅Will use research-backed lab tests to see what is going on, at a deep root-cause level
✅Personalize recommendations to you based on the data
✅Address the root cause, rather than just treating symptoms
✅May utilize supplements in short-term therapeutic ways to rebalance your body
✅Shouldn’t keep you on a restricted diet long-term
✅Should help you create a long-term game plan, and guide you into sustaining your results

𝗧𝗵𝗮𝘁 𝗶𝘀 𝘄𝗵𝗮𝘁 𝗙𝘂𝗻𝗰𝘁𝗶𝗼𝗻𝗮𝗹 𝗠𝗲𝗱𝗶𝗰𝗮𝗹 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗮𝗻𝗱 𝗙𝘂𝗻𝗰𝘁𝗶𝗼𝗻𝗮𝗹 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗮𝗿𝗲 𝗮𝗹𝗹 𝗮𝗯𝗼𝘂𝘁 – 𝗳𝗶𝘅 𝘁𝗵𝗲 𝗵𝗲𝗮𝗹𝘁𝗵 𝗶𝘀𝘀𝘂𝗲𝘀, 𝗼𝗽𝘁𝗶𝗺𝗶𝘇𝗲 𝘆𝗼𝘂𝗿 𝗽𝗹𝗮𝗻, 𝗮𝗻𝗱 𝗽𝗲𝗿𝗳𝗼𝗿𝗺 𝗮𝘁 𝘆𝗼𝘂𝗿 𝗯𝗲𝘀𝘁 𝗶𝗻 𝗲𝘃𝗲𝗿𝘆 𝗮𝘃𝗲𝗻𝘂𝗲 𝗼𝗳 𝗹𝗶𝗳𝗲.

01/06/2026

01/06/2026

Happy New year! Who has a running goal?

12/22/2025

You don’t have to live with bloat, exhaustion, and discomfort - especially if you're an active runner, lifter, or obstacle course warrior.

Your stomach CAN feel happy again! Your gut can be part of your strength, not your struggle.

This is this client’s story - and it could be yours too.

We dig into the root causes, personalize your plan, and help you defy your diagnosis or nagging symptoms so you can get back to training, racing, and living life without holding your belly in pain after every meal.

If you’ve tried everything and nothing seems to work, it’s time to try a different path.

Let’s rebuild your performance from the inside out.

12/17/2025

What’s your Why?

It’s so easy to lose focus, especially with the cold
weather and busy holiday season. Keeping your
goal in mind can help keep you moving!
I run in part because of the runner’s high! I just feel
better when I run, especially if I’m outside in
nature. But I also want to I prove that I can, since
being diagnosed with tricompartmental
osteoarthritis in both knees and told I should quit
running, and have surgery while I await the day to
get knee replacements when I’m older.
My next goal is to run my fastest 5k by next
summer - sub 30!

12/15/2025

It's difficult to describe the differences between being a "dietitian" (which I am) and a "functional nutritionist" (which I also am) - let alone how that differs from traditional Sports Nutrition! (which is does!)

Dietitians aren’t “food police.” We CAN teach MyPlate, calories, and macros... but that’s only the surface.

Integrative & Functional Medical Nutrition Therapy (IFMNT) zooms in on WHY your body is struggling, and what your NUTRIENT STATUS is doing behind the scenes. We connect food + lifestyle + (often) labs to the systems that fuel your runs, workouts, and everyday energy.

A few quick examples:

• STRESS BURNS THROUGH NUTRIENTS: Chronic stress can increase demand for vitamin C, magnesium, and B-vitamins - one reason stress can show up as more illness, headaches/soreness, and fatigue.

• ATHLETES HAVE ADDITIONAL NEEDS: Hard workouts and prolonged training can cause athletes to need additional Vitamins C, D, and E. Every time you contract your heart or skeletal muscles, Vitamin D is used. So after exercising for 45 minutes, you are using up Vitamin D and are at extra risk for Vit D needs. Low Vit D is also linked to other issues, such as inflammation, bones, and gut health.

• BAD GUT BUGS AFFECT NUTRIENT ABSORPTION: If digestion is off, you may not break down/absorb nutrients well (commonly biotin, vitamin K, zinc, and more).

• LIVER HEALTH AND DETOX ABLITIES MATTER: Liver-support nutrients/foods (like sulforaphane from broccoli sprouts) help your body process what it’s exposed to. And that can influence downstream hormones (including thyroid conversion).

The word VITAMIN stems from "VITAL-AMINE" - they are VITAL to every part of your health and life; and therefore going beyond traditional Dietetics and into INTEGRATIVE AND FUNCTIONAL MEDICAL NUTRITION THERAPY means we have to get into every aspect of your life to help optimize each area.

And in doing so, you can work to rebalance your energy, metabolism, joint health, hormones, athletic performance, mood, and more.

12/12/2025

IBS is a rough diagnosis. But, in and of itself, it's actually a SYMPTOM of something else! Many doctors and even functional practitioners try to JUST treat the pain, constipation, or diarrhea with medications or a low FODMAP diet.

But, if you don't address WHY the gut is upset, you risk long term issues that never resolve. Think of it like having a stove with a gas leak - you can keep cooking and using a fire extinguisher to put out the fire (symptoms) OR, find and fix the leak, and resolve all future fires.

There's a lot to address with IBS, so be sure you include them all in your plan!

✅ Sleep like it's your job! That is the best time for your body to heal and recover, so don't short-change yourself.

✅ Sugar, gluten, and alcohol often make symptoms worse. Try 7 days without! If you feel better on a restricted diet like low FODMAPS, that's great - but remember that should not be the forever plan. You need to figure out WHY you cannot eat those other foods.

✅ When we are stressed, it affects our gut. Meditate and breathe slowly for at least 15 minutes each day. Preferably twice per day.

✅ Watch portions. Don't stuff yourself, and eat slowly, chew well. Take time to get out of "deadline" mode and into a relaxed state.

✅ Move daily! Even if light. At least go for a walk if you can. Sedentary lifestyles are damaging.

✅ Fiber helps normalize your p**p, and helps to feed the good microbes. Get different kinds of fiber to help regulate your gut.

✅ A good probiotic may help begin to rebalance your gut and IBS. Get a variety of strains.

✅ If nothing is working, ! DM to discuss the MRT test so we can personalize your program, and get you starting to feel better in 10 days.

When standard recommendations aren't enough, we need to personalize it to you. You can double your quality of life in 90 days or less when you dig in, and tailor your program to cover all possible root causes.

We're filling up our January client list - reach out now to claim your spot!

12/12/2025

Want to kick of 2026 with a boost? Do more than just set a New Years Resolution to "eat clean/lose weight/get to the gym." Personalize your plan based on your unique lab work, so you can stop spinning your wheels, and notice improvements in less than 10 days!

There are just a few spots left in the Defiant Nutrition program: 𝘼 𝟵𝟬-𝙙𝙖𝙮 𝙄𝙣𝙩𝙚𝙣𝙨𝙞𝙫𝙚 𝙙𝙞𝙚𝙩 𝙖𝙣𝙙 𝙡𝙞𝙛𝙚𝙨𝙩𝙮𝙡𝙚 𝙧𝙚𝙨𝙚𝙩 𝙩𝙤 𝙧𝙚𝙙𝙪𝙘𝙚 𝙨𝙮𝙢𝙥𝙩𝙤𝙢𝙨, 𝙞𝙢𝙥𝙧𝙤𝙫𝙚 𝙚𝙣𝙚𝙧𝙜𝙮, 𝙖𝙣𝙙 𝙤𝙥𝙩𝙞𝙢𝙞𝙯𝙚 𝙮𝙤𝙪𝙧 𝙝𝙚𝙖𝙡𝙩𝙝.

DM, or Comment "DEFY!" for more information.

12/08/2025

Nothing compares to the feeling of moisture and mucus slime dragging over your mouth as you pull off the mask to try to smile for the camera! 🤧😂

Proof that winter running is 50% magic,
50% mucus management.

(If you saw me jogging backward through lights,
just know I was living my best life right up until the snot edit. I had a whole cinematic moment planned…
and my nose said “plot twist.”)