Refined Eating for an Uncompromising Life.

Private nutrition coaching and curated programs for the woman who has always taken care of herself — and now refuses to let perimenopause write a different story.

The Eat Well Studio

You know how to eat well. You’ve been active your whole life. And yet the scale creeps, the cravings hit harder, and the rules that once worked have quietly stopped.

I've Walked this Path - And Found the Way Back

I’ve been exactly where you are. Abnormal labs, stubborn weight, and the quiet frustration of doing “everything right” while your body felt foreign. HRT and peptide therapy gave me my edge back — but it was the precise, high-protein, hormone-aligned nutrition that made the results effortless and lasting.

This isn’t another restrictive plan. This is wellness designed for the discerning woman cycling GLP-1s or peptides — on treatment or off — who still wants to look and feel exceptional without complicating an already full life.

A simplified system so sustainable you’ll wonder why eating “perfectly” ever felt hard.

1:1 Coaching

1:1 private coaching tailored to your labs, your medication cycle, and your calendar

On-Demand Programs

On-demand masterclasses on peptide nutrition, muscle preservation, and craving mastery

Curated Meal plans

Signature high-protein meal plans that feel abundant, never deprived

Evidenced-Based E-Books to Support Your Journey

Discover Your Free Guides

Because you deserve to age boldly — lean, radiant, and entirely in control.

Ready to stop fighting your body and start refining it?

Ginger & Tumeric Chicken Noodle Soup

This is one of my absolute favorites, especially when we feel like we may be coming down with something. It is packed full of antioxidants and protein.

Hint: Make extra and freeze for a quick go to for lunch or dinner

Artichokes are loaded with fiber, low in calories, and bursting with antioxidants.

The best part? They're way easier to add them than you think - fresh, frozen, or canned (no judgement here, we are all busy). Saute, toss them in salads, blend into a dip, or my favorite, steam and serve with a creamy lemon yogurt dip.

#perimenopausenutrition #sustainablehabits #womenover40 #wellnessjourney #glp1friendly

If you are feeling like your blood sugar is on a rollercoaster (hello random hunger, mood swings, and stubborn weight!), these 6 daily habits are the brake pedal you’ve been missing.

The best part? They’re quick, realistic for our crazy-busy lives, and they keep working whether you’re on your on or off peptide therapy.

I use every single one myself—because I’ve been exactly where you are!

#weightlossjourney
#Over40Women
#WomenOver40
#wellnessjourney

Save this post & start with just ONE habit today. Your energy, waistline, and sanity will thank you.

Which habit are you trying first? Drop it below! 👇"

Hey ladies! 🌟 Who's ready to crush those perimenopause cravings with a meal that's anti-inflammatory, protein-packed, AND insanely delicious? 😍

This Golden Turmeric Chicken over fresh greens is my current obsession – it's quick to whip up (perfect for our crazy busy schedules!), loaded with metabolism-boosting goodness, and keeps me feeling energized! 🔥

Turmeric = natural inflammation fighter, plus that high-protein chicken keeps blood sugar steady and hunger at bay so we can stay in control long-term. I've been loving this on repeat – simple, sustainable, and seriously tasty!

Who's trying this tonight? Drop a 🔥 if you're adding it to your meal rotation!

#PerimenopauseNutrition #GLP1Friendly #HighProteinMeals #TurmericMagic #MenopauseWeightLoss #SustainableHabits #WomensHealthJourney

Let’s be real—between work, and family who has time to cook fancy meals every single night? 🙋‍♀️ Not me!

That’s why I’m OBSESSED with repurposing leftovers into quick, high-protein wins that keep me feeling satisfied, energized, and on track.

In this reel 👆 I’m sharing my favorite super-simple hacks to turn yesterday’s dinner into today’s delicious lunch or snack (think more protein, less carbs, zero guilt!).

Because sustainable weight loss + hormone balance isn’t about perfection—it’s about smart, time-saving moves that actually fit our busy lives.

Which leftover do you struggle with most? Drop it below—I’ll give you my go-to makeover idea! 👇

#PerimenopauseNutrition #GLP1Journey #HighProteinHacks #LeftoverMakeover #MenopauseWeightLoss #BusyMomMeals #Peptides #HormoneHealth #RealFoodRealLife

Hey ladies! 🌟 Let's talk CLEAN vs BALANCED eating – especially when we're navigating perimenopause, GLP-1s, and those wild cravings that pop up out of nowhere! 😩

BALANCED eating is a GAME-CHANGER! It's about fueling your body with high-protein, high fiber goodness while still enjoying the foods you love in moderation. A little dark chocolate? Yes please! Some whole grains for energy? Absolutely!

Why balanced wins:
✨ Keeps cravings in check WITHOUT feeling deprived
✨ Supports muscle mass & metabolism (crucial on/off GLP-1s!)
✨ Fits into real life – family dinners, date nights, no stress ✨ Long-term success for that strong, vibrant body we deserve

Balance is where the magic happens – sustainable, joyful, and SO effective for weight goals and feeling amazing through menopause!

Who's ready to ditch perfection and embrace balance with me? Drop a 🔥 if you're team balanced!

#PerimenopauseNutrition #GLP1Journey #BalancedEating #MenopauseWeightLoss #HighProteinLife #SustainableHabits

Looking for an anti-inflammatory side dish this holiday? Check out my most recent media feature in EatingWell.

Struggling with fiber intake or unsure where to start?

You’re not alone — most of us fall short by a significant amount.

This carousel changes that.

Swipe for:
✅ Your exact daily fiber target (backed by science)
✅ The highest-impact food sources
✅ Simple, sustainable ways to hit your goal every day — on or off GLP-1

These small, strategic upgrades improve digestion, stabilize blood sugar, boost satiety, and support long-term metabolic health. You deserve to feel in control of your body again.

Save this post — it’s your go-to fiber blueprint.

#FiberGoals #PerimenopauseNutrition #GLP1Optimized

I normally drink an Americano however sometimes I want something a little extra.

This morning I used cinnamon, and vanilla extract for flavoring, and steamed low-fat milk providing some extra nutrients and about 4 grams of protein.

Another addition I do sometimes is add some cocoa powder.

Cinnamon and cocoa are full of antioxidants and as long as you do not have an intolerance or allergy, milk is good for you.

Way healthier than what you would get in a coffee shop AND less expensive.

Key takeaway:

To hit true usable protein needs, prioritize sources with high quality protein meaning you absorb nearly every gram → less total intake required, better satiety, and muscle retention.

Real talk: some nights I am one meltdown away from ordering fast food. Enter the CROCKPOT.

This baby can make meal prep and a busy week night meal much more manageable. Keeping you on track to meet your nutrition goals.

The carb mistake I see so many people make (and why it's quietly stalling your progress).

Here's the truth: complex carbs are not the enemy - they're your secret weapon.

Complex carbs boost your body's own GLP-1 hormone production meaning steady blood sugar, and fewer cravings.

Pair complex carbohydrates WITH protein at every meal.

What are your favorite complex carbs? Drop it below 👇

Traditional shakshuka is great… but when we swap in tender collard greens? We’re talking sky-high fiber, and 18 grams of protein that keeps cravings SILENT, boosts your natural GLP-1 hormone, steadies blood sugar, and provides anti-inflammatory magic that loves our hormones right back.

One pan, zero chaos, tastes like pure comfort but fuels you like a boss. This recipe will keep you full and energized!

Grocery List:

24 oz tomato sauce (Rao’s = gold, no added sugar)
1 Tbsp olive oil
8 cups chopped collards (stems out!)
Fresh basil if you’re fancy
Salt, pepper,
6 eggs

Save this, make it tonight, tag me when you do – your metabolism is about to send you a thank-you note

One of the TOP questions flooding my DMs lately:

“Is my metabolism broken?? Why can’t I lose weight in peri/menopause??”

Let’s shut that noise down RIGHT NOW!

Your metabolism is NOT the villain it’s made out to be (most of the time 😉).

Here’s what you should know:

✔️ You’re burning calories 24/7 — yes, even when you’re binge-watching in your PJs!

✔️ More muscle = higher resting burn (hello, strength training glow-up!)

✔️ Starving yourself or yo-yo dieting? That’s what actually SLAMS the brakes on your metabolism!

✔️ Spicy food & green tea boosts? Cute, but not the game-changer.

Consistency is queen!

The power is YOURS once you know the truth — no more falling for the hype!

Swipe for my 5 BIGGEST metabolism myths BUSTED (made just for us fabulous women in peri, menopause + beyond!)

#MenopauseMetabolism #PeriMenopauseWeightLoss #PeptideTherapy #HRTTruth

Elevate your holiday vibes with a gorgeous Dessert Board that’s as nourishing as it is indulgent ♡

Think antioxidant-rich dark chocolate, bright juicy citrus, crunchy nuts, plus my fave better-for-you treats: date-sweetened energy bites & chocolate-dipped almonds.

Colorful, hormone-friendly, crowd-pleasing, and zero stress to assemble.
Perfect for parties, cozy movie nights, or a guilt-free solo treat in PJs

Swipe for the easy how-to & save for your next gathering!

#DessertBoard #PeptideFriendlyTreats #RealFoodHolidays

If you are looking for ways to save money and still eat healthy check out this recent article I was featured in at RealSimple.com

FACT: You absolutely CAN eat healthy on a budget!

Follow me for more healthy eating tips and let me help guide you on your peptide journey.

Thanksgiving is coming… and guess what?
You’re ALLOWED to enjoy it.

No food police here. No “good/bad” labels. Just you, nourished, present, and living your life.

Think pumpkin is just for pies and lattes?

Think again!

Swipe through the post to see how amazing this fruit is (yes, it's actually a fruit), but first save this post because below in the caption I'm sharing a delicious dip that blends fall flavors with gut-loving fiber and it's only 50 calories per cup!

✨ Whip up this Pumpkin Pie Bean Dip, it’s creamy, savory, and perfect for dipping veggies, crackers, or pita.

🥣 Pumpkin Pie Bean Dip

½ lemon, juiced and zested
2 Tbsp tahini
1 clove garlic, crushed
1½ cups white beans (drained + rinsed)
2 Tbsp olive oil
1½ cups pumpkin purée
¼ tsp cayenne pepper
½ tsp salt
1 tsp chopped fresh sage
2 Tbsp pumpkin seeds

Directions:
1. Add everything except the pumpkin seeds to a food processor and blend until smooth (add water to thin, if needed).
2. Let sit 15 minutes for the flavors to develop.
3. Top with pumpkin seeds and serve with fresh veggies or whole grain crackers!

🧡 Save this recipe for later or tag a friend who’s obsessed with all things pumpkin!

#PumpkinSeason #FallFlavors #FiberFuel #NourishNaturally #HealthyEating #Pumpkinrecipes

❄️ Don't sleep on slow cooker soups - they are the easiest way to make comforting soup at home.

And I've got the perfect recipe that will fill you up and make your house smell amazing!

My Slow Cooker Kale & Sausage Soup is hearty, cozy, and perfect for chilly nights.

Made with juicy chicken sausage, creamy cannellini beans, and kale, it simmers low and slow with garlic, tomatoes, and herbs for deep, comforting flavor in every spoonful.

Let it cook while you go about your day, then come home to a warm bowl waiting for you.

💉 Using GLP-1 medication for weight management? Here’s how to make the most of it!

👉 You started GLP-1 meds for weight loss—but are you setting yourself up for success?

Too many people struggle with muscle loss, nausea, or stalled progress because they’re missing these 5 key habits. 🚀

💡 The good news? Small changes can make a BIG difference in your energy, metabolism, and overall success.

📌 SAVE THIS POST & follow for more game-changing strategies:

🍗 Eat enough protein to prevent muscle loss
🌱💧 Increase fiber & hydration to avoid side effects
⚖️ Balance your meals so you get the nutrients you need
💪🏻 Incorporate strength training
😬 Manage nausea & appetite with simple tweaks

🎯 Want to take your GLP-1 results to the next level?

Drop me a DM in the comments & let’s talk!

If you are struggling to get a good night's sleep read on! 😴

I've got some simple tweaks that just may change your life, well at least how you sleep!

Try incorporating these foods that promote restful sleep into your diet.

Tryptophan-Rich Foods:
🦃 Turkey
🍗 Chicken
🥛 Milk
🧀 Cheese
🍦 Yogurt
🥚 Eggs
🥜 Nuts

Complex Carbs:
🌾 Whole Grains
🫘 Beans
🥦 Vegetables
🍇 Fruits

Magnesium-Rich Foods:
🥬 Spinach
🥗 Kale
🌰 Almonds
🥜 Walnuts
🌾 Whole Grains
🌻 Seeds

Foods with Melatonin:
🍒 Tart Cherries
🍇 Grapes
🥜 Walnuts
🌻 Flax Seeds

By paying attention to what you eat, you can significantly improve your sleep quality.

A well-balanced diet that includes sleep-promoting foods can be a valuable part of your sleep hygiene routine. 🌙✨

Save this post to reference later and share it with a sleepy friend 🥱!

Imagine eating dinner without the mental argument.

No “good/bad” labels screaming in your head.

No guilt for wanting seconds.

No panic about tomorrow’s scale.

Just calm. Just choice. Just you, finally in the driver’s seat again.

That’s food freedom—and it doesn’t start with another diet.

It starts the moment you start making these mindset shifts.

🍂 Ready to reset your routine before the holiday rush?

🥗 These 5 simple habits make meal planning less stressful and help you stay on track when life gets busy this season.

Swipe for details:

🗓 Start with One Planning Day
🍽 Rotate Your Go-To Meals
🛒 Make a Quick Grocery List
🥕 Prep One Thing in Advance
🌮 Add a Weekly Theme

💡 Small habits early in the season = less overwhelm later.

Muscle loss is inevitable when taking a GLP-1 medication. You need to put the work in to counteract this effect🏋️‍♀️. This is so important if you plan on getting off these medications. If you do not build muscle now your metabolism will become slow.

Aim for strength & resistance training at least 3-4 days per week. Work with a personal trainer to establish a strength training plan that will work best for you. 💪

Always get cleared by your doctor before starting any type of new exercise plan.

🥣 When the weather cools down, your dinner should warm up.

Try this cozy, comforting Creamy Chickpea Soup. It's smooth, savory, and satisfying, made with chickpeas, fresh rosemary, garlic, and a touch of heat from red pepper flakes.

Everything blends into a rich, velvety texture that feels like comfort in a bowl.

✨ It’s plant-based, budget-friendly, and made mostly from pantry staples.

Ready to give your weeknight soup game an upgrade?

🥢 When takeout vibes meet a healthy home-cooked twist… THIS happens.👇

Mongolian Style Beef & Broccoli—big flavor + better-for-you ingredients. 🥦🍲

This bold, weeknight-friendly dinner swaps heavy sauces for a lighter, healthier combo of coconut aminos, apple cider vinegar, and low-sodium beef broth—so you still get that umami magic without the overload.

What’s inside the pan:

• 2 lb lean ground beef (hello, protein!)
• 6 cups broccoli (fiber, vitamin C, and crunch)
• Garlic, ginger & green onions for a flavor kick
• Tapioca starch for that perfect glossy sauce

Quick. Cozy. Balanced.
And YES—your kitchen will smell amazing.

Did you know that incorporating plant-based 🌿proteins into your diet can have many health benefits?

From improved digestion to reduced risk of chronic diseases, plant-based foods offer a wide variety of nutrient-dense options. 💪

Not sure where to start? Some excellent plant-based protein sources include beans, lentils, tofu, quinoa, and nuts.

These foods are rich in protein and fiber, vitamins, and minerals that support optimal health.

By choosing plant-based proteins, you'll get all the nutrients that your body needs 👍 without the added saturated fat and cholesterol found in animal products.

Swipe 👉 through to learn about how much protein is found in each serving of these plant-based sources!

Game Day Wins: Healthy Snacks. 30 Min. Zero Stress.
Squad’s coming—swipe for the plays 👉🏈🔥

20-30g protein every meal = muscle on lockdown while the fat checks out 🚪💪

Welcome to my page! As a seasoned RDN with over two decades of experience, a mom, and a full-time internship director at a VA hospital, I've embarked on an exciting new chapter - launching my own private practice dedicated to guiding women on their weight loss journey using peptide and hormone replacement therapies. Here, I'll be sharing actionable nutrition advice and diving deep into topics that matter most to you.

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