Grace, Goals, & Guts - Dietitian

07/28/2026

Did you know that many chemicals and plastics can affect your hormones?

Endocrine disrupting chemicals can imitate hormones, interfere with hormone signaling, bind to hormones, increase or decrease the production of certain hormone, and much more. This commonly leads to estrogen dominance, but can cause a myraid of issues in the body.

You can look up common lists of endocrine disruptors but some simple ways to significantly decrease your exposure are and decreasing your ingestion via food and through your skin!

- Never heat in plastic (including steamable bags!)
- Don't put hot leftovers in plastic -- at least wait until it has cooled or even better use glass
- Be wary of plastic water bottles, especially the single use ones (and don't leave them in your hot car)
- Switch to skincare/hygiene products that are more natural

It's easy to get overwhelmed if you dive deep into this, so just take one actionable step at a time!

07/23/2026

We had a lot of fun and success last year in The Nourished Weight Group that I decided to run it again!

Join me for a 9 week program focused on addressing the most common hormonal imbalances that make losing weight difficult — even when you’re doing everything right!

We'll use continuous glucose monitors (included) to help you discover your individual metabolic health and address some of the most common causes of weight loss resistance.

While calories matter, they aren't the whole picture.
Hormonal shifts signal your body to store or burn fat.

If you feel like you’re stuck and can’t lose weight, you may just need a different approach!

Early bird price ends Aug 10th.

Learn more and join here: https://gracegoalsandguts.com/the-nourished-weight/

07/23/2026

07/22/2026

Don't forget all the "wins" you have (or can work toward) even if the scale hasn't changed.

The scale doesn't measure:
- calm digestion
- good energy
- improved mood
- restful sleep
- clear skin
- balanced hormones
- decreased inflammation
- freedom with food
- stronger immune system
- improved cholesterol / blood pressure / blood sugar...

07/22/2026

So many components play into your gut health, but here are some of the more common issues I see playing into imbalances and damage to your gut.

Diet: Food goes through your digestive system at least 3x/day...yes, what you eat 100% affects your gut!

Toxins: Your body is innundated with all kinds of chemicals (in our food, water, hygiene products....) plus your body produces its own waste products. If it's not able to eliminate them as it should you start having problems!

Medications: many medications alter the amount of stomach acid/enzymes your body puts out, antibiotics directly affect your gut microbiome etc.

Gut infections/overgrowth can be triggered by any of the above. Food poisoning and slow gut motility are other common culprits of overgrowths.

Inadequate digestive juices (stomach acid, bile, enzymes) limit your ability to break down food which then can alter your gut bacteria, encourage overgrowths, and limit your nutrient absorption.

Chronic stress limits the amount of digestive juices you secrete and triggers lots of inflammation which can damage your gut lining.

07/21/2026

Rheumatoid arthritis is not a disease of the joints...

Hashimoto's is not a disease of the thyroid...

Multiple sclerosis is not a disease of the nervous system...

Psoriasis is not a disease of the skin...

They are a disease/imbalance of the immune system.

Autoimmune disease all have unique presentations in the body, but they all also have some things in common. Work to address the underlying immune issues and start healing!

What is making your immune system imbalanced or why is it attacking your own tissues? It's not because your body doesn't know what it's doing...

Is there a chronic viral infection (or reactivation of a virus) it's trying to get rid of? Is it trying to get rid of a toxin that settled in your joints because it leaked through the gut? Is it undernourished with the nutrients it needs to function well?

If you need help addressing autoimmune issues, set up a free consult to see if we'd be a good fit!

07/02/2026

Preparing for pregnancy before getting pregnant is important for both egg and s***m health -- which also encourages and health baby and minimal pregnancy complications.

This 16 week meal plan (recipes included) is designed to improve your chances of conceiving by:
Improved egg and s***m health
Balancing blood sugar and hormones
Decreasing inflammation
Loading your body with antioxidants

Also, the meal plan is full of "normal" recipes! :) -- just lots of whole foods combined in optimal macros for fertility!

Share with someone who is thinking about getting pregnant in the next year!

https://gracegoalsandguts.com/product/optimal-fertility-meal-plan/

07/02/2026

It's easy to blame food for everything, especially when you know you have reactions to certain foods. But it's good to remember that food is not the enemy.

Food (and I'm talking whole, minimally processed foods) have the nutrients our bodies NEED to function. When our bodies don't have the nutrients they need it affects everything...immune system, detoxification, digestion, hormones, skin, hair, mood/mind etc.

While you may need to eliminate or limit foods that you are reactive to for a time, the fear of not tolerating foods can prevent your body from healing.

Your mindset is powerful. Fear puts your body in a state of survival/fight or flight which hinders healing and makes it more likely to develop more health issues or food intolerances.

So be careful how you think about food. It is not the enemy. Focus on adding all the nutrient dense foods you do tolerate well!

Dig deeper into why your body is not tolerating certain foods.
Is it gut problems?
Is it your immune system reactions?
Is it a lack of stomach acid and enzymes or bile?
Is your body stuck in fight or flight mode?

06/30/2026

You can have normal blood glucose or HgA1c and still have issues with insulin resistance. This is because our bodies are smart and compensate well. If your blood sugar starts increasing, your pancreas puts out more insulin to transport that sugar into your cells for storage or for energy.

When exposed to too much glucose (via diet, inflammation etc.) or insulin, your cells can develop insulin resistance -- they become "deaf" and don't respond to insulin as they should.

Why does this matter for you?
High insulin makes it easier to store fat and more difficult to lose weight....I see this a lot!

High insulin also plays a significant role in metabolic disease (high blood pressure, high triglycerides, low HDL, increased abdominal obesity and high blood glucose).

Insulin resistance is commone in PCOS (now PMOS)

The best way to figure out if this is an issue for you is to test fasting insulin which is not normally run with regular labs.

Or you can try a continuous glucose monitor (contact me if you want one) to see how your body reponds to food, sleep, & stress.

06/27/2026

Common upstream / root cause issues for digestive discomfort are...
- food sensitivities or intolerances
- gut microbiome imbalances
- inadequate digestive enzymes, stomach acid, bile etc.
- chronic stress
- leaky gut
- poor lower esophageal sphincter function

Take our free quiz today and figure out which you need to address!

https://gracegoalsandguts.com/digestive-health-quiz-2/