REVV Health

02/02/2026

Here’s what listening to your body can actually look like in real life 👇

You eat lunch.
An hour or two later, your body says, “Hey… I want more.”

So you listen.

Sometimes that’s because lunch didn’t quite do the job nutritionally, as in, not enough overall energy. Or not enough carbs, protein or fat. And no, it’s not always protein. In my case, I think I under-shot the shrimp 🦐

Other times it could be related to satisfaction. Maybe lunch checked the boxes but didn’t really hit the spot. Your body might be craving something crunchy, sweet, salty, warm, cold… all good info.

This is where intuitive eating gets misunderstood. Listening to your body isn’t a free-for-all.

It’s paying attention to:
• what’s happening in your brain (logic)
• what’s happening in your heart (emotion)
• what’s happening in your gut (physically)

And responding to all three without “should’ing” yourself. This is what I help my clients practice everyday!

Instead of, “I should eat X…” I help my clients reframe it as, “how would I feel if…”

Also important: if this feels hard right now, that’s ok, it might mean your body needs more structure first, which we call “mechanical eating” (e.g., planned meals, planned snacks, eating even when cues are fuzzy) - mechanical eating is often the bridge that makes this kind of listening possible later on.

So that you can really enjoy your meals and trust your body as you’re eating them. 💛

30/01/2026

In my latest blog post, I break down what the DGAs actually are, what has not changed, and why so much of the public confusion comes from the pictures people are seeing (not the actual evidence).

Not to mention and it needs repeating - the dietary guidelines are population-level guidance and are not designed to replace individualized medical nutrition therapy (MNT).

For that, you really do want to work with a registered dietitian nutritionist (RDN) for individualized recommendations, especially in certain disease states.

You can access my blog via the link in bio or: https://revvhealth.com/2025-2030-dietary-guidelines/

30/01/2026

A reminder, because this keeps getting misunderstood:

A “healthy weight” is not a specific number. It’s not a BMI category. It’s not defined by whether or not you use a medication.

A healthy weight is the place YOUR body can function well, which includes:

1. The ability to get enough kcal, consistently, for YOUR body
2. Where food isn’t consuming your thoughts
3. Factors like sleep, mood, and movement are supported
4. Your labs are within normal range
5. Most importantly, where the behaviors required to maintain this “healthy weight” aren’t harming you.

GLP-1s can surely be part of that picture for some people.

But just like I said in that video earlier today - where two people can eat the same thing and STILL have different outcomes. Two people can be on the same medication and land in very different places.

Two people can weigh the same and have VERY different levels of health.

Healthy doesn’t look the same on everyone. It never has.

29/01/2026

The new Dietary Guidelines changed some of the visuals people have relied on for years, and a lot of folks are feeling confused about what “balanced eating” is supposed to look like now.

A lot of the core principles haven’t changed, but some of the most practical tools (like MyPlate) disappeared. In my most recent blog, I created updated MyPlate-style visuals for kids and adults to help families build balanced meals without stress or perfection.

They’re simple, flexible, and free to use. Save them, share them, or just keep them in your back pocket for busy days. https://revvhealth.com/2025-2030-dietary-guidelines/

Confused by the 2025-2030 Dietary Guidelines? A dietitian explains what they mean, what matters, and how to apply them to real meals.

29/01/2026

People are so obsessed with their own inputs on this app (what I eat, how I train) and wildly undereducated about how irrelevant that information is to someone else’s body.

Comparison is such a dead end.

Two people can do the “same things” and land in very different bodies (and both can be healthy!)

A helpful reframe I use with clients:
👉 Stop asking “How do I get my weight to change?”
👉 Start asking “What are all the things my body needs to feel supported right now?”

Literally weight might change as a result of supporting your body better in different areas - I’m not arguing with that.

Weight data is still data. It’s just not everything. And people love to pretend their “what I eat in a day” videos are the explanation for why they are the way they are when at best, they’re one tiny snapshot of a much bigger system.

Study referenced: PMID 28765272 but there are plenty of others. Also the graphic I created is a conceptual visual. Not weighted).

👈 is not the fully story

27/01/2026

At 42, I’m honestly just happy I can still do a backflip.

What’s funny is… in my younger years I would’ve been way more focused on how I looked doing it. Is this flattering? What does my body look like mid-air? Do I look strong enough? Lean enough? Whatever enough.

Now I just want my kids to be like, “omg… mom can do THAT?!”

In their book, Dr. Lindsay Kite and Dr. Lexie Kite “More Than A Body: Your Body Is an Instrument, Not an Ornament” - this is the whole idea.

PS it doesn’t need to be a crazy backflip.

Our bodies are NOT on this planet to be watched or judged. They are here to DO STUFF! Awesome stuff! To move. To play. To bake. To sit on the floor. To listen. To learn. To LIVE!

I really love teaching my girls this. That their bodies are POWERFUL. That they have UNIQUE bodies. That their bodies are growing and changing and SUPPORTING them exactly as they’re meant to. ❤️

I love that moment for my clients too… when it clicks. Do we have go “all-or-nothing,” we do not. Do we still want to look fly in our forties? Yes we do. I’m not pretending.

But make it secondary to feeling WELL inside your body.

You deserve to feel good. 😊

I highly recommend the Kite sisters’ book, but if you’re needing a place to start, head over to feel absolutely empowered and “revved” by reading their article at:

https://www.morethanabody.org/body-is-instrument-not-ornament/

23/01/2026

I have a breakfast for you. (This is NOT an ad).

I just love products, and thick & fluffy blueberry waffle really hits the spot mentally & physically.

You’re going to feel full with the waffle’s added protein and fiber but you’ll also balance out this meal with healthy fats by adding a peanut or almond butter on top (don’t forget to line it with blueberries or raspberries) 😋

There are a lot of other Kodiak products and recipes I enjoy - feel free to check out my easiest breakfast pancakes via the link in my bio or visit:

https://revvhealth.com/easiest-nutrient-packed-breakfast-pancakes/

22/01/2026

Fasted workouts can change how your body uses fuel during exercise but that does NOT automatically mean more overall fat loss or better health.

Yes, you may burn a higher “percentage” of fat DURING a fasted workout.

But over the rest of the day, you might “make up for it” through appetite, intake, recovery needs, and training quality.

Referenced research:
PMID: 27609363
PMID: 27459862
PMID: 29315892
PMID: 30334499

That’s why fasted workouts, especially when intentionally done for fat loss, don’t RELIABLY lead to better long-term results, and can REALLY backfire for a lot of people.

From a non-diet lens, the better question is:
what are fasted workouts actually doing for YOU?

If on some days training fasted is NBD because it’s easy and low-intensity and you don’t seem to need to “make up for it” later on, that can be fine.

If on the other hand it leaves you under-fueled, more stressed, hungrier later, pushing through cues, or stuck in a binge-restrict pattern… welp, there’s your answer.

Last but not least, you don’t have to choose between always being “fasted” or always going into training with a “full meal.”

There’s a lot of room in the middle, especially if you’re making a supportive choice that helps you feel stronger, steadier, and more at ease in your body.

Comment below: does training fasted feel supportive for you, or not? Or both?

12/01/2026

We’ve been here before.

The original food pyramid struggled for this exact reason. It was abstract, hierarchical, and disconnected from how people actually eat.

That’s why it was phased out in 2011 and replaced with a plate-based framework.

A plate works because it answers the real question people have: “What does a balanced meal look like?”

The way I personally like to use and recommend MyPlate isn’t to rigidly check boxes at every meal, but rather, to notice what’s there and what’s missing (without judgment).

That’s how you learn what actually works for YOUR body.

Plates aren’t hierarchical: they are flexible, practical, and adaptable.

People don’t eat from pyramids.
They eat from plates. 😬

personalizednutrition

09/01/2026

If you’re confused by the new Dietary Guidelines, here’s the big picture:

The Dietary Guidelines for Americans are updated every five years to guide public policy, not individual eating plans.

They’re informed by a scientific advisory committee, but the final version is written and approved by the USDA and HHS, which means messaging and priorities matter just as much as (in this case more) than the science.

In the 2025-2030 update, protein and saturated fat are visually emphasized, while fiber-rich foods like whole grains and beans receive much less attention (even though fiber remains one of the most under-consumed nutrients in the U.S. and is integral in the prevention and treatment of disease).

This has led to a lot of misunderstanding about how carbohydrates actually work.

Fiber-containing carbs support digestion, heart health, blood sugar regulation, and meal satisfaction and they are NOT the same thing as refined sugars.

If you take anything away from this: these guidelines are not personal rules. You don’t need to go after protein numbers or avoid carbs based on this. Seek a registered dietitian nutritionist (RDN) to personalize your nutrition.

My take: a balanced plate that includes plants, fiber, protein, and fats is still one of the most practical and evidence-based ways to eat.

What do you think?

08/01/2026

The Dietary Guidelines for Americans are updated every 5 years and created by the USDA and the Department of Health and Human Services. So this rendition isn’t new.

They’re supposed to be population-level guidelines, meant to guide policy, school meals, and public health programs and NOT become individualized nutrition advice for every BODY.

(PS That’s what we have registered dietitian nutritionists RDNs for - to help with individualization)

The headlines and visuals usually get the most attention, but the real details live inside the document itself. That’s where you see the caveats that often get lost online.

Personally, I am struggling with this new rendition.

I preferred the 2020–2025 guidelines and the MyPlate framework for so many reasons. It’s simple, visually intuitive, and actually HELPS people build a balanced meal without turning food into rules.

If you want to see how I apply that approach in real life, I’ve shared MyPlate-based visuals and explanations on my blog.
Visit the link 🔗 in my bio or you can head over to:

https://revvhealth.com/athletes-plate/

Fortunately we still have the Harvard Healthy Eating Plate visual, the Athlete Plates, Plate-by-Plate and Plate Method approach.

All of these are helpful visuals and much more applicable than ANY pyramid (which is why we phased it out in 2011, but instead, RealFood.gov wants to pretend like the old-school pyramid is what we’ve been relying on for recs).

It’s backwards, literally, backwards. And bonkers.

07/01/2026

As a dietitian who helps people feel revved to take care of themselves and their lives, it brings me so much joy to help people literally change their relationship with food.

But sometimes, that simply cannot be the first thing we focus on because there are physical barriers (that become mental ones) blocking their ability to handle food.

Sure, once you declutter and organize you usually feel revved to take care of other things in your life. But as usual, this decluttering becomes an all-or-nothing event. And it doesn’t happen often enough.

What I’m proposing is a little-by-little event. A less extreme approach. Sometimes all it takes is cleaning out a drawer or folding a bucket of laundry to begin feeling just a little better.

And as you get these systems running more effectively and effortlessly in your day-to-day, you find yourself becoming more productive, happier, and there is space (physically and mentally) to focus on harder things: like your relationship with food.

You can do hard things, including clean 🧼

Let me know if you have thoughts below!

PS this is unrelated to “clean eating” which is not a medical term and has nothing to do with this post.