Nutrition Awareness

12/22/2025

If you’re already working out but your body isn’t responding the way it used to…

If fat loss feels harder, slower, or more confusing than it did before…

If you’re tired of feeling like food has to be “perfect” for results to happen…

That’s exactly why we built this.

Our 4-Week Metabolism & Muscle Reset is about building strength, eating enough, and finally understanding what your body needs to feel better and see change.

Here’s what you get:
• Weekly group support so you’re not doing this alone
• Strength workouts that fit into real life (not hours in the gym)
• High-protein meal ideas that actually keep you full
• A CGM so you can see how food, stress, and workouts impact you
• A simple workbook to help turn this into habits, not another short-term plan

No extremes.
No cutting everything out.
No “starting over” every Monday.
Just a clear plan, support from Registered Dietitians, and a focus on muscle, metabolism, and sustainability.

We start January 5 and early bird pricing ends 12/27.

Spots are limited so we can keep the group small and supportive.

If this sounds like something you need right now, comment MUSCLE and we’ll send you the details 🤍

Strong looks good on you!

-Kait & Megan

12/17/2025

Do you want a cozy cup of eggnog or a chemistry lesson?🥛🎄

Found eggnog at Publix, Sprouts and Whole Foods💫

We only want food in our food! Follow .awareness for more simple swaps🙂

12/05/2025

☕️🎄This one is a yearly buy for me. Nothing makes me happier on a December morning than a cortado with Verve coffee beans, topped with milk and a tiny splash of Chobani Peppermint Mocha Creamer.

You can find it at pretty much every grocery chain.

We only want food in our food! 👉 Follow .awareness for more simple swaps!

12/04/2025

Insulin is NOT included in your standard yearly lab work and it absolutely should be. Insist that insulin is added to your panel if you get yearly labs through your doc. And if you’re a client of ours, we can now order it for you!

12/03/2025

My secret for quick lunch proteins: done-for-you burgers.

Fave brands:
Mighty Spark
Amylu
Actual Veggies

Throw them on a salad, make a quick power bowl, have them with the veggies you made for dinner last night, have em on an Ozery bun.💥

11/24/2025

If you're a woman who wants to improve her hormone health, fertility, gut function, or overall wellness, you NEED to think twice about your protein choice.

Why? Because the protein bar aisle is chalked full of artifical junk, filler ingredients, and candy bars disguised as health foods. Gross.

On the latest Nutrition Awareness blog, I'm breaking down my top 5 protein bar choices for better health. Plus, they taste better than the Frankenfoods found in the protein bar aisle (I'm looking at you, Quest Bars).

🍌 What's your favorite protein bar?

Orlando dietitian and fertility nutrition expert Kait Richardson shares her 5 favorite protein bars

11/20/2025

Where to buy : Target, Whole Foods, CVS, Sprouts

We only want food in our food. Follow .awareness for more simple swaps!

10/21/2025

Hot flashes, brain fog, stubborn weight gain?
Let’s talk about it and how to fix it!

Join us for Menopause, Metabolism & Muscle, a live Q&A with a physician and registered dietitian all about balancing hormones, boosting metabolism, and feeling strong through every stage.

💪 Leave empowered. Not overwhelmed.

Tickets are $20
Link in bio to grab your seat (limited to 20 people)!

10/10/2025

❤️🎤I’d love for you to watch the talk and leave a comment with which part of the message resonated with you the most!

DM “TALK” and I’ll send you the video, or click the link in our profile to watch directly :-)

& huuuuuge shout out to the event organizers with who made this possible! Forever grateful to you guys and everyone who has already sent messages of appreciation for the talk!

10/09/2025

Your body was not designed for aesthetics.

It doesn’t care if you lose 10 pounds before vacation or fit back into your pre-pregnancy jeans. It cares that you’re nourished. Fueled. Alive.

My TEDx talk is officially live 🎤 and it’s a message for anyone who’s ever felt at war with their body or tried to “earn” their food.

Because you can’t live a full life on an empty stomach.

If you need that reminder (or know someone who does), I’d love for you to give it a watch, share your thoughts in the video comments, and pass it along to someone who needs to hear it today. ❤️💫

NOTE FROM TED: This talk contains a discussion of disordered eating behaviors. While some viewers may find this helpful as a complementary approach, please d...

10/08/2025

Easy swap bc there’s no missing out on flavor, just getting rid of a bunch of BS ingredients.

Where to buy: Whole Foods, Amazon, Primal Kitchen’s website, Thrive Market

I also really like Primal Kitchen’s “Special Sauce,” a sub for Big Mac sauce and a lot easier to find (at Publix, Target, etc). I put a drizzle on my burger bowls! (Shredded lettuce as the base, add whatever you’d put on a burger: onion, tomato, pickles, shredded cheese. Top with ground beef or ground chicken sautéed in Kinders Ranch seasoning)

We only want food in our food. Follow .awareness for more simple swaps!

10/06/2025

Down for a little after work stroll? Let’s get together before the time change and it starts getting dark way too soon! Snacks and healthy immunity shots provided🎃 RSVP link in bio👻