Episode 36: Why is protein a game changer?

When one decides to embark on a fat loss journey, diet and exercise often come to mind first.Though nutrition and exercise are two of the greatest players in weight management, (with nutrition being number one) there are other factors that play key roles in one's fat loss journey. In this episode, Pivot dietitian coach Samantha Ferguson and I dive into each of these factors: relentless consistency, discipline (vs willpower), mental satisfaction, patience and having an exit strategy. While these may seem mundane or perhaps obvious, you won't regret listening to our elaborations and personal experiences, especially if you've been struggling on your own fat loss journey. Host: Danielle Rancourt, MS, RD, CSSD, LD Connect with Dani on Instagram (https://www.instagram.com/dani_the_rd/?hl=en) or by visiting her website at pivotnutritioncoaching.com (https://pivotnutritioncoaching.com/) Co-Host: Samantha Ferguson, MS, RD (https://www.instagram.com/dietitian_samferg/)

One year ago I found out I was pregnant, so it only made sense to hire a social media manager to ensure I had consistent content during the roller coaster ride that comes with pregnancy. In this episode, Kaylie shares how working for a registered dietitian empowered her to make small changes that helped her feel better than she has in years! In this episode: 1. Coffee is not a meal 2. Importance of eating enough 3. Impact of protein 4. Importance of sustainable habits 5. Planning ahead 6. Favorite recipes 7. Taking imperfect action Guest: Kaylie Ricks Kaylie Ricks is the CEO of Run Away with Kay, a virtual assistance business specializing in social media management, copywriting, and digital marketing. She is also the host of The Accidental Entrepreneur podcast. When she’s not traveling the world, she is serving her clients (ambitious women) by helping them get back their time so they can fully embrace their inner CEO and build their empire. Kaylie is an avid traveler, coffee addict, and your biggest hype girl. Find Kaylie on instagram: https://www.instagram.com/kayliericks12/ Work with Kaylie: https://www.instagram.com/runawaywithkay/ Email: hello@runawaywithkay.com (mailto:hello@runawaywithkay.com) Host: Danielle Rancourt, MS, RD, CSSD, LD Connect with Dani on Instagram (https://www.instagram.com/dani_the_rd/?hl=en) or by visiting her website at pivotnutritioncoaching.com (https://pivotnutritioncoaching.com/)

"Let's binge today because tomorrow is the start of being good!" "This is the year I'm going to lose weight!" That's what Lauren would tell herself every January for years and years...except for THIS year. In this episode, Pivot Nutrition Coaching graduate Lauren shares how she went from feeling like a complete failure to feeling excited about being active, eating healthier and most importantly, liking herself again. In this episode: * The emotional moment Lauren reached out for advice * Why Lauren felt like Pivot wasn't working for her at the beggining * Most proud accomplishments * Challenges faced during her wellness journey * Biggest takeaways from Pivot Nutrition Coaching * Lauren's advice for those who don't like how they feel right now Guest: Lauren Alexander https://www.instagram.com/lauren.alexander345/?hl=en Host: Danielle Rancourt, MS, RD, CSSD, LD Connect with Dani on Instagram (https://www.instagram.com/dani_the_rd/?hl=en) or by visiting her website at pivotnutritioncoaching.com (https://pivotnutritioncoaching.com/)

When Jodi reached out in June, she felt stuck, hopeless and like she didn't recognize herself anymore. In this episode, Jodi shares her accomplishments as well as the challenges she faced during a life-changing 6 months in the pivot nutrition coaching program. Tune in to find out how Jodi regained control of her health and was able to find herself again at 53 year old! In this episode: * Introduction * The triggering moment that led Jodi to reach out for help * Jodi's accomplishments in the last 6 months * Challenges faced during her fat loss journey * Biggest takeaways from the 1:1 pivot nutrition program * Advice for women who feel stuck * Final thoughts Guest: Jodi Hubler Jodi Hubler is a former venture investor turned full time board director serving across a number of non-profit and private company boards. As a life long athlete she still holds the single game rebound record from her high school. Host: Danielle Rancourt, MS, RD, CSSD, LD Connect with Dani on Instagram (https://www.instagram.com/dani_the_rd/?hl=en) or by visiting her website at pivotnutritioncoaching.com (https://pivotnutritioncoaching.com/)

With Thanksgiving being days away, Pivot dietitian coach Samantha Ferguson and I discuss tips to avoid a Thanksgiving food coma, improve your mindset and stay in line with your health goals during the holiday season. There is absolutely no need to save your calories, exercise to earn (more) food or feel guilty for eating a slice of pie or two. If these are things you typically do this time of year, this episode is for you! Host: Danielle Rancourt, MS, RD, CSSD, LD Connect with Dani on Instagram (https://www.instagram.com/dani_the_rd/?hl=en) or by visiting her website at pivotnutritioncoaching.com (https://pivotnutritioncoaching.com/) Co-Host: Samantha Ferguson, MS, RD (https://www.instagram.com/dietitian_samferg/)

When Niccole reached out in September 2022, she didn't feel like herself physically and mentally. As a former Divison I soccer player, it was hard to accept how she looked and felt in her body. She had regained all of the weight back plus some that she had worked so hard to get off after having her two children. She tried to lose the weight on her own, but things she had done in the past just weren't working anymore, and she struggled with motivation. In this episode, Niccole shares her accomplishments as well as the challenges she faced during her transformative year in the pivot nutrition coaching program. In this episode: * Introduction * Why Niccole applied for nutrition coaching * Niccole's accomplishements in the last year * Challenges faced during the Pivot program * Biggest takeaways from the Pivot program * Niccole's athletic comeback * Final thoughts Guest: Niccole Miller, Ph. D. Website: https://www.identity-23.com/ Host: Danielle Rancourt, MS, RD, CSSD, LD Connect with Dani on Instagram (https://www.instagram.com/dani_the_rd/?hl=en) or by visiting her website at pivotnutritioncoaching.com (https://pivotnutritioncoaching.com/)

Polycystic ovary syndrome (PCOS) is a complex hormonal condition. In this episode, registered nurse and nutrition coach Priscila Barnes shares her own experience with PCOS as well as ways to manage this common condition, affecting 6-12% of US women of reproductive age. In this episode: What is PCOS? Signs & Symptoms that someone might have PCOS Getting diagnosed with PCOS Nutrition & lifestyle recommendations Q & A: Low carb & PCOS? Q & A: Supplements for PCOS? Q & A: Best exercise for PCOS? Q & A: Why is weight loss harder with PCOS? Guest: Priscilla Barnes, RN, BSN Instagram: https://www.instagram.com/wellness.in.bloom/?hl=en Website: https://linktr.ee/wibpriscilla Host: Danielle Rancourt, MS, RD, CSSD, LD Connect with Dani on Instagram (https://www.instagram.com/dani_the_rd/?hl=en) or by visiting her website at pivotnutritioncoaching.com (https://pivotnutritioncoaching.com/)

As a registered dietitian that specializes in fat loss and body recomposition, I often hear "My metabolism is broken!" or "My metabolism sucks!" In this episode, women's health dietitian Carolyn Krueskamp and I dissect what metabolism is plus factors that negatively and positively impact metabolism. In this episode: [2:06] What is metabolism? [3:45] Resting metabolic rate explained [7:47] Thermic effect of food [9:40] Physial activity expenditure [11:44] Why just working out 3x per week might not be enough [14:47] Minimum calories recommended [18:09] Metabolism boosting foods [20:00] Does eating more frequently boost metabolism? [22:55] Things that negatively impact metabolism [27:15] Impact of weight loss on metabolism [30:56] Things that positively impact metaboilsm [36:39] 2 key factors to boosting metabolism [38:01] Summary Guest: Carolyn Krueskamp, MS, RD, CD, CPT Instagram: nutritionbycarolynK (https://www.instagram.com/nutritionbycarolynk/) Website: https://www.nutritionbycarolynk.com/ Host: Danielle Rancourt, MS, RD, CSSD, LD Connect with Dani on Instagram (https://www.instagram.com/dani_the_rd/?hl=en) or by visiting her website at pivotnutritioncoaching.com (https://pivotnutritioncoaching.com/)

During the last 3 episodes, Coach Sam and I did a deep dive on protein, carbs and fats. I understand macros can be overwhelhming so in this episode, I simplified and summarized the recommendations for protein, carbs and fats. Lastly, I share an example day to put it all together! In this episode: [1:17] Protein, simplified [3:01] Carbs, simplified [6:05] Fats, simplified [9:18] Protein, Carbs & Fat Summary [10:19] Should you track grams / macros? [12:24] Balanced Meals & Snacks Example Day Host: Danielle Rancourt, MS, RD, CSSD, LD Connect with Dani on Instagram (https://www.instagram.com/dani_the_rd/?hl=en) or by visiting her website at pivotnutritioncoaching.com (https://pivotnutritioncoaching.com/)

Most people know protein is important, yet most people still aren't getting enough! In this episode, Pivot dietitian coach Sam & I discuss why protein is important, which foods are good sources of protein and how much protein to consume based on your goals. In this episode: [1:10] Flashback to last episode on carbs - how much carbs to eat? [2:21] General carb recommendation for PCOS & Diabetes [5:50] General carb to protein ratio recommendation [7:56] Why is protein important? [11:40] Good sources of protein [12:56] Foods that aren't as high in protein as you may think [17:25] How much protein should you eat? [18:40] Protein for healthy, sedentary adults [22:55] Protein for athletes [24:51] Protein for muscle gain [30:24] Protein for fat loss [31:46] Basic, simplified protein recommendation [35:49] Summary Host: Danielle Rancourt, MS, RD, CSSD, LD Connect with Dani on Instagram (https://www.instagram.com/dani_the_rd/?hl=en) or by visiting her website at pivotnutritioncoaching.com (https://pivotnutritioncoaching.com/) Co-Host: Samantha Ferguson, MS, RD (https://www.instagram.com/dietitian_samferg/)