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Aimee Dempsey Nutrition, St. Louis, MO (2026)

01/22/2026

I help busy athletes with real lives and real goals get real results...without extremes.

If you’re training hard and juggling work, school, family, and life, you need a sustainable approach you can stick with long-term.

I teach athletes how to fuel their bodies appropriately and consistently, so progress doesn’t disappear the moment life gets busy.

If you want performance, confidence, and longevity without burnout, you’re in the right place.

📌 Start here.
🔗 Work with me via the link in my bio.

01/22/2026

Nutrition coaching doesn’t have to be overwhelming.

1️⃣ Click the link in my bio
2️⃣ Choose the option that fits your season — student athlete sessions, self-guided support, or 1:1 coaching
3️⃣ Complete a short intake so I can understand your training, goals, and schedule
4️⃣ We meet virtually and build a fueling plan that actually fits your life

No pressure. No perfection required.
Just a clear first step and personalized support from there.

If you’re ready to fuel smarter, feel stronger, and train with confidence — this is where it starts.

Important note: nutrition coaching is not a life sentence! It's my goal to teach you how to fuel for the rest of your life--and I'll always be here to revisit if your goals change!

📌 Save this for when you’re ready
🔗 Get started through the link in my bio
💬 Send me a DM with questions

01/22/2026

How I help you get confidently fueled 👇

I support athletes at every stage through:
🤝 1:1 coaching
🏃‍♀️ Student athlete sessions
📚 My self-guided fueling course, Confidently Fueled Academy

Here’s how it works:
We meet virtually in a secure platform designed for nutrition coaching. Before our first call, you’ll complete intake forms and a short food log so I can fully understand you and your goals.

Our first session is in-depth and personalized; we review your current fueling, clarify your goals, answer questions, and build a realistic and personalized plan that fits your training and your life.

1:1 coaching includes:
✔ Monthly face-to-face sessions (more if needed)
✔ Weekly check-ins + unlimited messaging support
✔ Access to Confidently Fueled Academy
✔ Free entry to any masterclasses while you’re a client

No generic plans. No guesswork.
Just evidence-based fueling, accountability, and support that lasts.

📌 Start here
🔗 Learn more / set up a free strategy call at the link in my bio

01/22/2026

I help busy athletes with real lives and real goals get real results...without extremes.

If you’re training hard and juggling work, school, family, and life, you need a sustainable approach you can stick with long-term.

I teach athletes how to fuel their bodies appropriately and consistently, so progress doesn’t disappear the moment life gets busy.

If you want performance, confidence, and longevity without burnout, you’re in the right place.

📌 Start here.
🔗 Work with me via the link in my bio.

01/21/2026

Out-prepare the Open 💥

Fuel smarter.
Train your nervous system.
Recover like it actually matters.

Join Aimee Dempsey, RD + Dr. Danielle Ivie, DPT
(with the crew at ) for a FREE seminar:

“Out-Prepare the Open: Nutrition, Nervous System & Recovery Strategies.”

📅 Feb 10 | 6:30pm
🎟 Free!! (but you do need to sign up)
🔗 Link in bio
💬 DM any of us with questions!

Training hard is the easy part.
Preparing smart? That’s the edge. ⚡️
If you’re in search of your best open performance yet, come join us!

SHARE this post with the friend you want to bring with you!

01/19/2026

Protein and Movement are our habits this week:

But how much protein is enough?!

Unpopular opinion, but I think protein has been been overly glorified over the last few years. 😱
Yes, protein is important, but it is RARE that a person actually needs 1 gram per pound of bodyweight.
It's more about balancing protein with your carbs/fiber/fat at your meals and snacks.

The balance of these macronutrients is what helps keep your blood sugar stable and your energy consistent! (and helps you feel full + satisfied)

While everyone's optimal protein intake is different and dependent on their personal goals, at a minimum, eating protein at every meal/snack is a good place to start.

Lean protein examples: chicken, turkey, egg whites, greek yogurt, low fat cottage cheese, etc.

If you’re an athlete, you’ll want a bit more protein than that--a good place to start is 75% of your body weight in pounds. Under this assumption, someone weighing 175 lbs would need at least ~130g protein each day. Spread out across 3 meals, that looks like ~35-45g protein per meal.

MOVEMENT!

Movement is important for so many aspects of health: physical, mental, emotional…

and the best exercise routine is one that you want to KEEP DOING, so it's important to take time to figure out the best routine for YOU.

National recommendations for physical activity are 150-300 minutes per week (30-60 minutes 5 days/week) and at least 2 days of ‘muscle strengthening’ activities (read: Lift Heavy Things).

Many of us sit for a large portion of our day--that’s why planned physical activity is essential to keep us strong and moving well so we can live our lives to the fullest.

Another beautiful thing about movement is that it's a great way to build community! Ask a coworker or a neighbor to go for a walk, set up a bike ride with friends or try something NEW like swing dancing or rock climbing!

What are your protein and movement questions? Drop them below, I'd love to help!

01/12/2026

Layering Habits: SLEEP + WATER.

SLEEP:
Likely you’re not getting enough. Me either!
(Sleep is the hardest for me 😴)

National recommendations for sleep for adults ages 18-64 is 7-9 hours per night, so I ask clients to aim for 7+ hours of sleep per night (8+ is really ideal, but, you know....LIFE).

A bedtime routine, consistent sleep and wake times and less screen time can all help us get a restful night’s sleep.

WATER:
Drinking at least 64 oz of water.
Even better? Half your body weight in ounces!

National recommendations for fluids are:
~2.7 Liters per day for women (~90 oz)
~3.7 Liters per day for men (~125 oz)

Before you freak out about that number, that is taking into account water content from ALL sources (your coffee, tea, apple, celery, etc). SO, what's a good goal?

My general recommendation is 64 oz of PLAIN water each day. That La Croix or Crystal Light, etc is fine, but some plain, pure water is essential for your body to function optimally. It aids in digestion, flushes out bacteria, normalizes blood pressure, helps regulate body temperature, prevents constipation...

You should drink whenever you’re thirsty, though, and for some of us, that’s more than 64 oz, especially depending on activity level, season, climate, etc.

Can you over-hydrate? Sure. Everything has a dose-response relationship. But hyponatremia is a story for another day…..😅

Let me know your sleep and hydration tips and tricks in the comments!!
Have an amazing bedtime routine?? Drop it below! Let's share some good ideas and see how much we can improve our sleep and water intake this week!
*without forgetting about fruits and vegetables, of course!*

01/09/2026

What if we ADD instead of RESTRICT??

When you live in a calorie deficit, your body runs low on the vitamins, minerals, and fiber it needs to do its job well, so it starts cutting corners.

And your metabolism down-regulates, or adapts.

Fruits and vegetables don’t just add volume.
They give your body, the micro nutrients and fiber that support energy, blood, sugar, regulation, gut health, and hundreds of body processes.

That’s how we get out of depletion and back into a place where your metabolism can function, optimally and efficiently.

So let’s keep the fruits and vegetables have it going so your body has the tools it needs to do the hard work you’re asking of it.

Who’s with me?! Drop your fave fruit or veggie emoji in the comments!

Also, feel free to drop your questions below-I’d be happy to cover them next!

01/05/2026

ADN Healthy Habits Challenge is LIVE!

First things first, drop your fave fruit and vegetable emoji in the comments!

This is what we're working on this week. Getting back to fruits and veggies after some holiday eating that maybe included some delicious rich food and sweet treats.

We are going to think about what we can ADD, not what we need to take away in the new year.

Here's why they're so important:
Antioxidants, essential vitamins and fiber, OH MY! 🍎🥦🍓🥒🍆🍊🥕🍇🌽🍉

The micronutrients and antioxidants in fruits and vegetables lower the risk of many chronic diseases and may help protect against certain types of cancer....but most of us aren't eating enough of them!

I typically have clients aim for 2 fruits and 3 vegetables each day, which nearly covers the national recommended servings of 2 cups fruit and 2.5 cups of vegetables each day.

The nutrients in fruits/veggies vary, which is why a variety is ideal, but if you only like 1 or 2, then eat those up! Eating some is ALWAYS better than eating none!

If you’re not currently eating enough fruits and vegetables, don’t try and jump immediately to 2 and 3 cups! Take baby steps...Add a fruit to with breakfast, or add an extra vegetable with dinner.

Maybe you can swap pretzels in the afternoon for some veggies and hummus…?

If you ARE eating enough, the challenge can be to try new fruits and vegetables, prepare them in new ways, and try to have 2 different fruits and 3 different vegetables each day. Bring on the COLOR!

Comment a 🥕 if you’re committing to this habit this week!

12/28/2025

If you’re thinking “I should probably do something in January…”
— THIS IS IT.

Not a reset.
Not a detox.
Not a 75-hard-adjacent nightmare.

Just simple habits that support your energy, your metabolism, and your real life.

Healthy Habits → Strong Metabolism starts January 4th.

For 4 weeks, we’ll focus on small habits that actually stick:
You’ll get a habit tracker, weekly emails, community accountability AND a live masterclass with me on February 5th:
“Healthy Habits → Strong Metabolism: Fueling What Comes Next” (Q&A included.)

And yes… the entire thing is $7.

👇 Comment “HABITS” and I’ll send you the link.

Small habits. Big impact.

Aimee Dempsey Nutrition

01/22/2026

01/22/2026

01/22/2026

01/22/2026

01/21/2026

01/19/2026

01/12/2026

01/09/2026

01/05/2026

12/28/2025

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