Real Nutrition & Fitness, LLC

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Real Nutrition & Fitness, LLC

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Real Nutrition & Fitness, LLC founded by Heidi M. Williams, MPH, RD, CSSD, LD, NSCA-CPT, CPPC, CSMC Louis, Missouri founded by Heidi M. I received a B.S.

Real Nutrition & Fitness, LLC is a small nutrition & fitness consulting business in St. Williams, MPH, RD, LD, NSCA-CPT, CPPC. As a dietitian, I focus on using balanced whole foods to help people meet their optimal health states. I am a firm believer in food's natural ability to prevent and manage many disease states, and I am passionate about educating people on the raw powers of food. I take a holistic approach to nutrition and I consider food our best medicine and an important source of enjoyment for the mind, body, and soul. I focus on whole food menu planning, so I can help clients bring more colors into their diet, and transform how and what they eat. I also firmly believe that every individual is unique, so I tailor my nutritional approach to each client's personal goals and comfort level. While many experts in the nutrition field advise patients to cut out particular foods from their diet, I help clients say "yes" to foods instead of "no." I also have a personal passion for the environment so I can guide individuals to eat sustainably and local as well. I take a mindful and supportive approach to food, and I help create an environment where one can improve their health and relationship with food. degree in Nutrition and Fitness and a Master of Public Health from the University of Missouri. If you are interested in my nutrition services, please email me and I can send you along some more detailed information regarding my nutrition consulting sessions. If you do not live in St. Louis, I can do virtual sessions as well.

10/08/2026

Angeles Crest 100 Mile Endurance Run. 10.03.26. Altadena, CA. Last Place Female. 32hr42min. 20k feet vertical gain.

What an incredibly humbling experience in the San Gabriel Mountains. While it was not the original course due to various natural disasters, it was still a very tough one - the hardest race I have ever ran.

I was on track to hit my goal of sub 28 hours until I wasn’t. From around miles 40 on I struggled with heat exhaustion. There was an almost 10 mile stretch from miles 30-40 where it was completely exposed and uphill - it was a probably 100 degrees by that point as well. I ran out of water with about 2 miles to go and I had brought 3 liters with me and I never recovered.

I picked up Chuck at mile 50 & I had to do a big reset at mile 70 for 30 minutes there trying to get food in and cooling off. I hate wasting time in aid stations but I was at the point where if I did not take the time now I was not going to finish.

When I went to pick up Rachel around mile 80, she reminded me that I said I would never DNF a race unless I needed to go to the hospital or I was missing cut offs and neither of those were the case. I was worried about making things worse so I slowed way down to not overdo it and still get to the finish line!

All in all this was such a beautiful but very tough race, and many times I was very miserable! But the scenery, the volunteers, and the other runners made it so much more enjoyable - and of course my crew too - Chuck & Rachel got me to the finish!

I fueled with ice, water, skratch, never second gels, noogs, skratch chews, noka smoothies, ginger chews, tater tots, watermelon, pickles, oranges, veggie broth, potatoes, pretzels, chips, coke, ginger ale, potato soup, grilled cheese, pancakes, quesadilla, and mango sticky rice.

While I didn’t hit any of the goals I set, I was happy with my results because just finishing was a win on that course! I knew it was going to be a slog, but with almost 50% DNFs, I somehow still powered through.

Thanks to everyone who was a part of the AC 100 this year - it truly was an amazing race and an incredible diverse and welcoming community as well!

10/01/2026

I have been very quiet on social media after my interns left this summer because I have been consumed with work, family, and training. :)

I am heading to Los Angeles for the Angeles Crest 100 Mile Endurance Run. I liked the idea of doing another point to point race so I entered the lottery and surprisingly I got in! Unfortunately the course had to be rerouted due to fire and flood damage to the trail, but honestly it works out better for my crew!

I spent my entire summer going to the trail on Friday afternoons after I got off work at 1:00pm. I did this because I thought it would be a good idea to work on heat acclimation, but most importantly I wanted the weekends with my kids. :)

I am grateful I did the training during the hottest time of day and get my nutrition, hydration and electrolytes down. I created a good rotation with Never Second Gels, Noogs, & Coke. I was also drinking about 40oz fluids per hour on the very hot days! Each run has been pretty calculated with my nutrition landing me with 80-90g Carbs, 32-40oz fluids, and 800-900mg Sodium/L all per hour.

The forecast calls for the high in the mid 90s. I am not sure how the humidity compares to St. Louis, but I cannot imagine it’s worse! My plan is to stay on top of my fueling plan and stay cool with ice - I have an ice bandana, a running belt, buffs, and my sports bra where I plan to fill all with ice.

Regardless, I did the training as best I could. The last couple weeks were less than ideal due to fighting off a cold but the bulk of the training had been completed.

I remind myself that I get to do these crazy endurance races because I fuel appropriately, take the rest and recovery that I need, and listen to my body. Race starts @ 5am PT on Saturday. I am excited to see what I can do, and hopefully bring home another buckle!

09/03/2026

I had the pleasure of returning to my alma mater St. Joseph's Academy yesterday to discuss sports nutrition with the students. With over 100 students turning out for my discussion on fueling for their sport I would say it was a success. I specifically focused on eating carbs for energy and protein for recovery, as well as eating enough to maintain energy for their sport. It’s more fun to feel good when you have energy to make it through your practice and the ability to get stronger and faster.

It has been my dream to educate young female athletes on the importance of fueling, probably since I was a St. Joe Angel myself in the 90s. I witnessed a lot of under fueling, disordered eating, fear of weight gain, body image distress, chronic dieting, and glorifying amenorrhea.

I just hope I have made an impact on the importance of fueling our bodies, athlete or not, and will continue to do so. I want this generation to not go through the struggles of body image a nutrition misinformation like my generation did.

I cannot thank St. Joe enough to allow me to come back to my old stomping grounds and get to spread my nutrition knowledge to such a fabulous community of young women. I’m already looking forward to the next time!

07/25/2026

Never Summer 60k. 07.24.26. State Forest State Park, CO. 12hr17min. 8400 ft.

I have been wanting to do a Colorado race and decided to find one around our vacation time so I signed up for the Never Summer 60k waitlist. I had no desire to do the 100k so I chose this option and got off the waitlist this spring. Coming to Colorado to race as a flatlander is a bit scary. I had concerns about steep climbs, altitude, major elevation changes, and my nutrition in a different setting, so I’m really proud of myself for showing up to the start line!

There were 2 major climbs, one was on the first 5 miles. I was already starting to feel the altitude affecting me early on - it was hard to control my breathing on the big climbs so I had to slow down - poles helped! There were places to pick up pace the first 20 miles and I went into the 2nd half around an 11-12 hour finish time. Well that slowed way down as I climbed up diamond mountain. I was doing 45 min miles at that time for about 2 miles. I had never climbed anything that steep and kept having to stop and catch my breath.

After all of that I thought maybe a 12 hour finish was in reach, but the course was relentless and at that point I was happy with a finish which was my goal in the first place. Plus I was stopping to take so many photos and my husband & kids were at the aid stations waiting for me so that took some time away which I was fine with. But you know me - I have to be competitive with something. Regardless I am happy I finished because that was the goal. I had a great time and met some fun people along the course - almost everyone was from Colorado!

I fueled with water, skratch, huma gels, never second gels, noogs, pickles, coke, quesadillas, watermelon, oranges, bananas, and popsicles. It got super hot and the altitude was definitely getting me so I had to stay on top of fluids!

Overall it was a success but I am not sure I can return to Colorado for a race again. It was very humbling to say the least! I will say, everyone I met from Colorado said this area is the most beautiful place in the area so that was fun. Thanks to Gnar Runners for a great race!

07/22/2026

As I type out this post, I am on my way to Colorado to run Never Summer 60k on Friday. I keep thinking about all the things I want to do and want to have the energy to do and if I wasn’t fueling enough I certainly would not be attempting to run 40 miles in the mountains. :)

We are living in a world obsessed with thinness. I mean this is not really new because it goes in waves just like diets and fashion. But I know we all see it, and for some reason it seems to be getting worse and spanning more and more generations. I used to think it was just affecting women in their teens and 20s, but now I am seeing an uptick in women obsessed with being thin in their 40s, 50s, 60s, and even 70s. I know this because I have conversations with these women on a weekly basis.

Yesterday one of my clients brought up GLP-1s and how thin people are getting and I didn’t disagree with her. I see it as well. I asked her this question. Would you still want to be thin if society was telling you otherwise? I think that’s the thing to remember. I am all for body autonomy - do what you want because you want to, but not because you feel like you have to fit in. I mean I thought peer pressure was a thing of your teenager years but dang, it is alive and well for adult women. So many women giving into this pressure is mind blowing to me!

I have no desire to take a GLP-1 but that’s not to say I am against them. I say you get to choose what you want to do and I get to choose what I want to do. :) There is only the right decision for you and if thinness is the ideal you are chasing and think that will make you happy, go ahead. But I am a person in a straight sized body living in a world that I fit into, so I find it hard to tell someone in a bigger body what to do, and unfortunately I do see that often.

So my advice to you is do what you want with your body and if strong was in, would your thoughts be different? I think that’s the question to ask. Is the societal pressure to be thin influencing you to want to look a certain way? If that is the case perhaps you need to rethink this one and remind yourself to stay truthful to yourself and what you want.

07/09/2026

Happy July!!! We are in the middle of summer here which means hot weather and some of the best seasonal produce of the year! If you’re curious about what’s in season, here are a few examples

07/07/2026

Everyone’s fuel is different in their training, but for some guidelines:
Below 75 mins? Carbs might not be necessary. From 75-90 minutes, 30g carbs are recommended. 1.5-2.5 hours, 60g carbs are recommended. Over 2.5 hours? 90g carbs are recommended. These snacks are just some suggestions but the options are endless! Happy training!

07/02/2026

Currently everyone is obsessed with protein, but the problem with this is other important nutrients get ignored - especially fiber! I know I could always add in more fruits and vegetables specifically.

Did you know that 95% of Americans aren’t consuming enough fiber?? Fiber is SUCH an important nutrient, from decreasing the risk of cardiovascular disease to supporting gut health - we should be as intentional about our fiber consumption as every other nutrient.

07/01/2026

It is very hot here in the Midwest - we currently have a heat advisory in St. Louis. I had a 2 hour run yesterday and I had to slow way down, even with proper nutrition and hydration - I drank 45oz fluids per hour & made sure to have at least 60g carbs/ hour.

Tomorrow is another long run - trying to get my mileage in before the weekend so I can enjoy the holiday with my family. I will make sure to hyperhydrate today with extra sodium and make sure I am increasing mu carbs. I will also be brining a bandana with ice and go to the park where I know I can refill water easily.

This is your reminder for the summer months during this heat to be extra conscious about fueling for performance. The heat is already going to make training harder, so let’s make sure we are combating it with great nutrition as best as we can!

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http://www.realnutritionandfitness.com/

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