MM Nutrition, Puyallup, WA (2026)

03/31/2026

“A few years ago, I recognized that something needed to change. I had a friend that was an MM patient, and I loved the mental approach of MM. I realized that I needed to focus on the mental work, instead of just focusing on weight loss.

I was afraid of being so strict that I would just bounce back. I’d had so many years of yo-yo dieting, why would this be anything different?

Everything has been so different, and so hard, but in a good way: this has made me think and work through so many of my mental and emotional challenges related to food. I’d never worked closely with a nutritionist, and definitely not one that gave more than just a meal plan.

I wanted to be perfect right at the beginning and not “fail”, but that is what I am still working on. Accepting that there are going to peaks and divots, and that I can work through them.

I have learned to take it one meal at a time, and everything is an opportunity for reflection and learning.

I am still surprised that I can go without a sugary coffee every day and be ok. It sounds silly, but in all seriousness, sugary coffee was a daily habit and ritual that was super hard to let go of. Doing away with that habit has been huge for me, physically and mentally.

I am still learning to eat veggies at every meal, and still working to prioritize protein. It’s tough, but I’m really working to unlearn habits (coffee, wine, food to relax) that I relied on for so long. They never made me feel good in the long run. I am unlearning habits that I relied on (or thought so), daily sugary coffee, diet soda, wine to relax.

Change is hard, and there’s a bit of a grieving process. It’s ok to recognize, and it’s important to accept the ups and downs throughout the process to truly be successful.

Until I was able to accept that it was going to be hard, I wasn’t going to be able to make any real meaningful progress.

Getting out of a mental and physical rut was going to take time and it was going to take work. What I was doing was not working.

I am still working on it every day, and while I’d like to reach a place of ease, I don’t think I’ll ever stop learning about how my mind, body, and nutrition work together.”

03/28/2026

Colorectal Cancer is the fourth most common cancer diagnosed in the US, and the second leading cause of cancer death. 1 in 24 people will be diagnosed with colorectal cancer in their lifetime.

Cancer incidence is rapidly increasing in younger patient populations, a trend that researchers attribute to shifts in lifestyle behaviors: 20% colorectal cancer cases in 2019 occurred in people 54 years or younger, an increase of 9% from 1995.

Per current research, more than half (55%) of all colorectal cancers occurring in the US are attributable to lifestyle factors. Poor diet, overweight/obesity, insufficient physical activity, high alcohol consumption, and smoking are all significant risk factors.

Reducing risk is well worth it: those diagnosed at younger ages tend to experience more aggressive disease and higher mortality rates.

Luckily, the following five habits pay dividends far beyond colorectal cancer prevention. Do your best to implement each as often as possible for your best odds at preventing cancer and other forms of chronic disease.

1. Reduce your consumption of red meat: Consuming more than 12 oz red meat (beef, pork, lamb) weekly increases risk for colorectal cancer by 40%.

2. Reduce your consumption of processed meat: Every 1.7 oz of processed meat (salami, sausage, bacon, pepperoni, jerky) consumed each week increases risk by 20%.

3. Reduce alcohol consumption: In 2023, the World Health Organization, issued a damning but accurate condemnation of alcohol, stating that, “there is no safe amount” when it comes to alcohol consumption and health. Light to moderate consumption (1-2 drinks daily) incurs a 1.2 fold increased risk for colorectal cancer.

4. Consume a high fiber diet: Consuming a high fiber diet (rich in whole foods- not supplements!) has been shown to notably improve gut health and reduce risk for colorectal cancer. A minimum of 30 g daily is recommended. A cup of cooked broccoli contains about 4.5 g

5. Exercise regularly: High levels (300+ minutes) of physical activity have been shown to reduce colorectal cancer by 14%. Sweat regularly to reduce risk!

03/24/2026

FAQ: Is BMI valid?

Sometimes. BMI is a screening tool that estimates body fat relative to weight and height. In many cases, a high BMI corresponds with a high level of body fat, while a low BMI corresponds with a low level of body fat.

However, it is possible to present with a high BMI without high levels of body fat.

It is also possible to present with a low or normal BMI and have high levels of body fat.

Treat BMI as a screening tool, rather than a diagnostic tool, and consider following up with a DEXA measurement of body fat or similar, in addition to comprehensive blood panels, in order to confirm the presence or absence of any specific health condition.

03/22/2026

Patient Perspectives: Sarah's Story
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“Before working with MM Nutrition, I had tried other things to lose weight, but I had always ended up gaining the weight back and more.

I had my second child in February 2019: the pregnancy was tough on my body and I developed some heart problems.

I first came across MM Nutrition on Facebook. I was curious, but it took me months to make the decision to reach out and talk with Morgan. I was scared that it would be too hard, but my motivation to be healthy was what I needed to decide to take the plunge.

I contacted Morgan about a month before I was due, knowing that something had to change and that I had to make my health a top priority. After talking with Morgan, I knew that the accountability and the emotional work involved in the program were what was going to make this time truly work as a lifestyle change.

My husband and I both started the program a month after my C-Section. I have PCOS, which makes losing weight more difficult and I was worried that I wouldn't succeed.

I have experienced so many victories with MM Nutrition so far: this journey has been completely worth it!

In five months I've lost 90 pounds and more than four pant sizes. But most importantly, I've gained energy, confidence, and happiness!

I've also gained a healthier husband: I am so proud of him!

As I'm beginning to get healthier, I'm realizing how awful I was truly feeling at my heavier weight: I was getting winded going up and down the stairs and I didn't have enough energy to do the things I enjoy.

My anxiety had worsened, and I was tired all the time. I was eating a lot of so-called "healthy" foods, and indulging in many that I knew weren't healthy.

I didn't feel comfortable in my own skin, and often ate for comfort, not realizing how many extra calories I was consuming.

The most rewarding thing from this process is that I've learned a lot about myself: I am strong and deserve health and happiness.

I'm learning to take better care of myself in lots of ways instead of eating to reward and comfort myself.

I'm my own worst critic, but I have actually started to feel like I look good! I take more pride in my appearance, and am practicing better self care.

My energy has increased dramatically, and I feel like a better mom. I can't care for my family well without first taking care of myself.

My six year old daughter has also been enjoying a greater variety of healthy foods, which makes me happy!

The recipes Morgan provides are easy to prepare and delicious, and the extra meetups and guided grocery shopping trips are so helpful. One of my favorite parts of the program is that Morgan gives us dining guides, so we can still enjoy eating out.

All of this moves the program from diet territory to sustainable lifestyle change.

I still have a ways to go to get to my goal weight and a healthy BMI: for me, this process is all about health; though losing weight, wearing cute clothes, and feeling more confident are definitely bonuses!

I'm looking forward to living a very active lifestyle with my family.

I would describe this process as life changing and life saving! I truly believe that God led us to find Morgan.”

-Sara Farnsworth

03/22/2026

While red meat contains protein, iron, and other vital nutrients, it’s also highly inflammatory, and is classified as a Group II carcinogen. Regular consumption- even in moderate amounts- has been shown to increase risk for various forms of cancer, most notably cancers of the colon and re**um.

Luckily, all of the nutrients obtained through red meat consumption can be obtained through other- non carcinogenic- food sources. Ideally, limit consumption for rare occasions, and favor other whole, unprocessed sources of protein for daily consumption.

Fish, shellfish, chicken, beans, legumes, tofu, and eggs all provide a healthy dose of protein without the carcinogenic impact of red meat.

Want to learn more about protein choices, or have other questions about nutrition? Send us a message!

We’d be happy to arrange an appointment to assist you in becoming more confident, educated, and empowered in your food choices.

Can’t afford an appointment? Let us know! We’d be happy to direct you to some great supplemental reading on red meat and cancer risk.

03/19/2026

FAQ: I hate meal prep! Is it possible to eat better without it?

While spending one or two afternoons or evenings each week meal prepping is an effective and necessary strategy for many, it isn’t the only way to eat healthier. Consider taking a survey of what happens in the absence of meal prep: do you rely on fast food, delivery, or snack foods?

Identify the pattern and consider alternatives to meal prepping: perhaps you can eliminate snack foods to make your intentions of nightly cooking more likely.

Perhaps you can delete delivery apps to burn your less healthy bridges. Perhaps you can stock up on healthy, fast-cook proteins and vegetables to make nightly cooking less energy and time intensive. Find the strategies and supports that are most useful for you and employ them consistently.

03/11/2026

Lifestyle factors* play a pivotal role in cancer risk and mortality: here are three actionable insights to practice in risk reduction.

1. Be protein picky: process and red meats warrant particular consideration: classified as Group I (processed) and II (red) Carcinogens by the WHO for their direct impact on cancer risk, every 1.25 oz of processed meat or every 3.5 oz of red meat or consumed each week, increases cancer risk by 11-51% and 8-72%, respectively (% risk varies by cancer type).

2. Minimize process foods: women who regularly consume packaged breads, breakfast cereals, snack foods, sweetened beverages, refined grains, and sweets appear to have higher risk for diagnosis and metastasis for cancers of the breast and colon, even when controlling for the variables of body weight and degree of food processing.

3. Limit or abstain from alcohol: even moderate alcohol consumption has been shown to increase the likelihood of diagnosis. Women who consume 3 alcoholic drinks each week experience a 15% increase in breast cancer risk.

*Diets low in saturated fat, red and processed meat, sugar, ultra processed foods, and refined grains have been shown to substantially reduce risk for initial diagnosis, relapse, and metastasis.

03/10/2026

Patient Perspectives: Kim’s Story
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“Prior to MM, I had yo-yo dieted for years. I was great at “getting on the wagon,” and had lost 60 lbs before having kids.

Inevitably, some life event or stressor would come along and knock me off track, and the weight would creep back on. Then the cycle would start again.

I learned about MM through a friend from work. It was 6 months into the pandemic, and I was at my highest weight ever. I knew I was out of control and that I needed to do something to change the way I’d been approaching my weight.

I considered joining MM for weeks before getting up the nerve to reach out to Morgan. I knew it was going to require a large amount of effort. At the time, I was afraid that I was losing my freedom of choice, and I was afraid of not being able to hide from my mistakes.

Now, I understand that I’ll always have the freedom to make my own choices, and I’m down 85 pounds so far.

The physical transformation has lifted a literal and figurative weight off my shoulders.

I have always worked to maintain a sense of body positivity no matter my size, but I love the way I feel now and never want to go back.

I have finally accepted that this is a lifelong journey and that I will never be able to go back to my old habits; this is my new normal.

Thanks to MM, I’ve been able to establish habits and routines that have made growth possible.

I still struggle with asking for help or owning up to my missteps, but Morgan’s nonjudgmental approach and gentle prodding has really helped break down those barriers.

In my 18 months with MM, I have learned that self care has to be a priority.

I’m my best self when I make the time to practice healthy habits. When I do that, I feel better, my outlook is more optimistic and I am more successful, which feeds into my work and family life as well.

I viewed other weight loss programs as a temporary path to get where I needed to go.

MM has helped me understand what my body needs, and that means accepting a new behavioral norm.

I am learning mindfulness. I am practicing habits that make a healthy relationship with food easier to navigate on a day-to-day basis.

Even after all this time, it’s still a test of my patience and resilience. I ping pong between feelings of guilt and the acceptance that
fluctuations are a part of life.

I’m still working on my ability to indulge without overindulging, and my ability to navigate social situations without abandoning my well-intentioned plans halfway through the evening.

When I started MM, I gave myself permission to be patient and take it one step at a time.

I knew this process was going to require a lot of work, so I gave myself permission to focus on the nutrition and elements of the emotional work before even thinking about exercising.

A few months in, I introduced evening walks into my routine. A couple months later, I started a couch to 5k app. Then I started strength training.

Now, I work out 6 times a week and have never felt stronger.

Change is not easy but it absolutely is possible. I am so grateful for this program and for the change I see and feel.

It’s okay for change to be hard and it’s okay to give yourself permission to take small steps. As long as you are heading in the right direction. You will get there.”

-Kim Grotzke

03/08/2026

FAQ: What is hypothyroidism?
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Hypothyroidism is a condition characterized by an inactive thyroid.

Often discussed in the context of body weight, the thyroid plays a critical role in metabolism,
However, hormones produced by the thyroid impact more than just body weight.

While hypothyroidism can make weight management more difficult, it is not the sole symptom of thyroid dysfunction.

Common symptoms include increased sensitivity to cold, difficulty regulating body temperature, low heart rate, fatigue, thinning hair, constipation, dry skin, irregular menstrual cycles, and depression.

Thyroid conditions tend to affect women more than men: 1 in 8 women will develop a thyroid condition in their lifetime.

Hashimoto’s disease is the most common form of hypothyroidism.

Hashimoto’s disease occurs when the immune system mistakenly attacks the thyroid, leading to damage and low levels of thyroid hormones.

Thyroiditis, radiation, and thyroid surgery can also cause or contribute to the development of hypothyroidism.

Luckily, most cases of hypothyroidism are easily managed with medication.

Diagnosis and treatment of hypothyroidism is essential, as individuals with unmanaged thyroid conditions experience increased cancer risk.

Diagnosis is fairly straightforward, involving a simple blood test to measure TSH (thyroid stimulating hormone) and two additional hormones (T-3,4).

In certain instances, additional care may be needed in the diagnostic process in order to evaluate the potential for subclinical hypothyroidism.

Treatment for hypothyroidism almost always includes medication.

However, complementary therapies (nutrition, exercise, etc) are often necessary to provide additional relief from symptoms, improving and enhancing quality of life.

03/06/2026

Patient Perspectives: Tricia's Story
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"During the summer, my family likes to go hiking. Over the past few years, I really struggled due to my weight.

I had tried what felt like every optiont: I even had success and lost a good amount of weight, but I always packed the weight back on- and then some.

When I say I tried it all, I mean it! Keto, WW, Every other day diet, Whole 30, Atkins, Slim fast, Low Carb, High protein, Zone, South Beach, lemonade diet, eat for your blood type.... The list goes on and on!

I needed something different. When Morgan explained her approach I felt that it was absolutely unique and special.

I found out about MM Nutrition through my friend Lisa, who had been working with Morgan for several months. I had been watching Lisa post about her journey on facebook, and I was intrigued.

I warned Morgan before I signed up that I would give her a run for her money!
I am, by nature, pretty stubborn and a little bit sassy. My stubbornness has worked for me and against me on this journey. At first I was -at times- resistant to change, and wanted to do it my way.

The problem is, my way has a proven track record of not working. I had to let go of my way of thinking and develop a new way of thinking.

This was a bit like teaching a new driver how to operate a car with manual transmission: there was a lot of starting and stopping, and it was a bumpy ride at first. But once I got the hang of eating on plan and I was fully on board, my stubbornness became a beneficial tool for me.

I think some of the biggest non-scale changes I have noticed were that I have no more acid reflux, and it is so much easier to move.

When I lost 30 pounds I was shocked that I could play tag with my 6 year old daughter. My body moves easier and It feels all around better.

This journey to better health has not been easy but with Morgan by my side I have accomplished more than I ever thought that I would. I am 35 pounds down and looking forward to losing even more.

Now with the weight off I can't wait to go hiking with my family this summer. My teen boys won't have to wait for mama this year, they will be trying to keep up with me!"

-Tricia Croom

03/05/2026

👉 What is MM Nutrition? MM Nutrition & Wellness is a concierge medical nutrition and wellness practice, specializing in weight management, behavior change, and individual wellness.

We support and empower our patients as they work to cultivate meaningful, person-centered change in their daily lives.

👉 How does MM work with patients? Is MM a health coaching service? Unlike large national programs or gym-based nutrition services, we never use nutrition coaches or uncredentialed professionals.

All MM patients receive personal, ongoing access to a certified clinical nutritionist and weight management specialist, ensuring accuracy and efficacy. Patients in our signature programs receive daily txt access, educational tools to empower and support behavior change, and monthly teletherapy.

👉 Does MM prescribe GLP-1 Medications? No. While some of our patients do take GLP-1 medications, we do not act as certificated prescribers. We work in tandem with a patient’s physician as needed to facilitate patient care.

👉 Want to learn more? We welcome any and all questions about working together, and are dedicated to cultivating a path of individual wellness for each of our patients.

To learn more, send us a txt at 253 651 9382 to schedule a phone chat to ask questions, gauge fit, and begin your path to well, wherever it may lead you.

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