But first, Pivot.

Someone once told me, ‘I’ve been eating 1200 calories for 2 years and I’m not losing weight!’” That statement sparked this entire episode. As dietitians, we hear this all the time—so Sam and I decided to put it to the test. We each followed a fully planned, measured 1200-calorie day to see what it actually feels like—physically and mentally. What we found wasn’t just hunger. It was constant food thoughts, a scarcity mindset before the day even started, and already thinking about what to eat next before the day was even over. In this episode, we break down: Why 1200 calories is nearly impossible to hit consistently without strict planning What it actually feels like to eat that little (physically + mentally) How “food noise” increases when you’re under-eating The “last supper” and “I earned this” mindset that leads to overeating Why volume eating only goes so far How this cycle keeps people stuck (restrict → overeat → repeat) We also share exactly what we ate, how we felt throughout the day, and why eating as much as possible (while still in a deficit) is key for sustainable fat loss. If you’ve ever felt stuck, frustrated, or like “nothing is working”… this episode will give you a whole new perspective. Host: Danielle Rancourt, MS, RD, CSSD, LD Founder, CEO & Lead Dietitian, Pivot Nutrition Coaching Connect with Dani: https://www.instagram.com/dani_the_rd/ https://pivotnutritioncoaching.com/ Co-Host: Samantha Ferguson, MS, RD https://www.instagram.com/dietitian_samferg/

This episode is a really special one. I’m joined by a mom and daughter I’ve had the privilege of working with over the past year: Kristen and Brooklyn. Brooklyn is a middle school athlete, and her story is one I know so many families are going to relate to. One year ago, Kristen was working out listening to a podcast I was a guest on… and something just clicked. As she listened, she thought, “This is exactly what Brooklyn is going through… and maybe this is what she needs.” At the time, Brooklyn was severely restricting. She was only eating “healthy” foods, counting calories, losing weight… and had lost her period. As a mom, Kristen knew something was wrong, but didn’t know what to do. In this episode, Kristen and Brooklyn share their full story — from how it started, to the early warning signs, to the turning points that changed everything. We talk about: • How “clean eating” can quietly turn into under-fueling • The pressure from social media and body image • What it actually feels like to have constant food noise • The fear of eating more and gaining weight • The moment Brooklyn got her period back (we all cried) • And what life looks like now — eating pizza, going out with friends, and feeling free around food again This episode is for moms, athletes, and anyone who feels stuck in food rules or chasing the “perfect” body. Because what looks healthy on the outside… isn’t always what’s going on inside. And the goal isn’t just to eat more — it’s to feel free around food again.

When my 3 month-old was constantly spitting up, the most common advice I received was simple: “Try going dairy-free.” Even though Remi showed no other signs of milk intolerance and my pediatrician said, “He’s just a happy spitter — it’ll pass,” I figured it would be a worthwhile experiment… especially as a dietitian. So for 8 full days, I removed all dairy — no yogurt, no half & half in my coffee, no hidden ingredients. And for the sake of the experiment, my colleague Sam went dairy-free too. In this episode, Sam and I break down what what going 100% dairy free was really like: What was surprisingly easy — and what was not The protein bar and dairy-free milk experiments (including some major fails) The best recipe that unexpectedly came out of this experiment How quickly hunger and food noise ramped up Why certain “healthy swaps” didn’t actually satisfy The unexpected impact on my weight How dairy shows up in more family meals than I realized And the bigger lesson this experiment revealed about restriction and sustainability We also talk about where dairy actually functions as a super helpful protein tool, where it’s flexible (like cheese and pizza), and where it’s tied to routine and enjoyment — which honestly matters more than most people realize. If you’ve ever tried cutting something out — whether it’s dairy, gluten, or anything else — and found yourself more hungry, more snacky, or just kind of annoyed… you’ll relate to this. We’re sharing what actually happened when I removed a major food group, from the hunger and food noise to the unexpected weight and digestion shifts — all while navigating postpartum life and breastfeeding. Because sometimes the thing you try doesn’t fix what you thought it would — but it still teaches you something. And usually, even in the middle of something hard, there’s a silver lining. Dani’s Dairy-Free Perfect Bars: https://www.instagram.com/p/DTq0HLGj_0G/?hl=en&img_index=1 Host: Danielle Rancourt, MS, RD, CSSD, LD Founder, CEO & Lead Dietitian, Pivot Nutrition Coaching Connect with Dani: https://www.instagram.com/dani_the_rd/ https://pivotnutritioncoaching.com/ Co-Host: Samantha Ferguson, MS, RD https://www.instagram.com/dietitian_samferg/

The new Dietary Guidelines for Americans are out and I genuinely can’t believe the food pyramid is back 👀 In this deep-dive episode, I’m joined by my fellow registered dietitians Sam and Hannah for an honest, real-life breakdown of the 2026 guidelines. We go page by page through the new 10-page document (link below), separating what actually changed from what just looks different, and what this all means for real people. We talk visuals vs reality, protein targets, fiber gaps, dairy confusion, saturated fat messaging, gut health, grains, added sugars, alcohol guidelines, and the disconnect between what’s written and what the graphic is communicating. In this episode, we cover: What the Dietary Guidelines are and why they matter Food pyramid vs. MyPlate (and why visuals matter) New protein recommendations Animal vs. plant protein Dairy: full-fat vs. low-fat debate Gut health + fermented foods (and what’s missing) Fruits & veggies: servings, frozen/canned options, and access Healthy fats: omega-3s vs. saturated fat confusion Grains, carbs, and why the pyramid sends mixed messages Added sugar guidance vs. real-life eating Alcohol recommendations (or lack thereof) Conflicts of interest worth knowing about Summary of pros & cons plus what we’re changing as RD's Bottom line: We love the big-picture message: eat more whole foods, more fiber, less added sugar and less ultra-processed food—but execution matters. If guidelines are meant to guide the public, they need to be clear, realistic, affordable, and consistent. 📄 Follow along: 10-page DGA document: https://cdn.realfood.gov/DGA.pdf Scientific Foundation report: https://cdn.realfood.gov/Scientific%20Report%20Appendices_1.8.26.pdf 👟 Bonus: This episode is 1 hour 20 minutes aka ~6,500–8,000 steps if you listen on a walk.

We’ve got about 8 weeks until Christmas, which means losing 8 lbs or about one pound per week is totally realistic! In this episode, fat loss dietitians Dani and Sam share exactly what they’d focus on if they wanted to lose 8 pounds by Christmas without cutting out pumpkin Reese's and Christmas cookies. If your goal is to enjoy the holidays, feel good in your body, and still make progress, this episode gives you a simple roadmap to do it (if you're already doing these and they're not working for you, I hope you'll reach out!) Mentioned in this episode: Episode 81 - Keys to Weight Maintenance https://podcast.pivotnutritioncoaching.com/81 Connect with us: → Learn more about our coaching programs at the website pivotnutritioncoaching.com → Leave a review and share this episode Host: Danielle Rancourt, MS, RD, CSSD, LD Owner & Lead Dietitian of Pivot Nutrition Coaching Connect with Dani on Instagram or by visiting her website at pivotnutritioncoaching.com Co-Host: Samantha Ferguson, MS, RD

PCOS affects 1 in 10 women of reproductive age — but it’s so much more than just a fertility issue. In this episode, we’re breaking down the root drivers of PCOS, including insulin resistance, inflammation, and hormonal imbalances, and how they impact weight, mood, energy, and long-term health. My colleague Sam joins the show to walk through the five key areas every woman with PCOS should focus on: Blood sugar Balance Inflammation Hormone health Exercise Managing stress & sleep If you’ve ever felt frustrated by being told to “just lose weight” or handed birth control as a Band-Aid solution, this conversation is for you. You’ll leave with clear, practical strategies you can start using right away to feel better, improve your symptoms, and support long-term health. 🎧 Tune in and share this episode with a friend who has PCOS — because you don’t have to manage it alone! Connect with us: → Learn more about our coaching programs at the website pivotnutritioncoaching.com → Leave a review and share this episode Host: Danielle Rancourt, MS, RD, CSSD, LD Owner & Lead Dietitian of Pivot Nutrition Coaching Connect with Dani on Instagram or by visiting her website at pivotnutritioncoaching.com Co-Host: Samantha Ferguson, MS, RD

Most people can lose weight — but 80–90% regain it within 1–5 years. Why? Because losing it and keeping it off are two completely different skill sets. In this episode, Dani and Sam break down research from the National Weight Control Registry (10,000+ successful maintainers) and share the 7 key habits that separate regain from long-term success. From daily movement and consistent eating to strength training, sleep, and stress management—you’ll learn exactly what it takes to stay in the successful 10–20% who keep the weight off for good. If you are struggling to lose weight and KEEP IT OFF, this is a must listen! Connect with us: → Learn more about our coaching programs at the website pivotnutritioncoaching.com → Leave a review and share this episode Host: Danielle Rancourt, MS, RD, CSSD, LD Owner & Lead Dietitian of Pivot Nutrition Coaching Connect with Dani on Instagram or by visiting her website at pivotnutritioncoaching.com Co-Host: Samantha Ferguson, MS, RD

In this episode, I’m sharing a personal story about helping my 62-year-old dad make changes after his recent labs showed an A1C of 6.4—officially in the prediabetic range. After decades of walking 30,000 steps a day as a mailman, retirement has slowed him down a bit. And while he’s still active (hello, 18 holes of golf five days a week!), his diet needed a major upgrade. So we sat down and came up with 6 realistic, sustainable strategies to start lowering his blood sugar—no crash diets or gimmicks. Whether you're helping a parent, partner, or just looking to improve your own numbers, this episode is packed with real-life, no-BS tips you can actually use: How to build basic blood sugar–friendly meals Easy food swaps he actually got excited about The “naked carb” rule How to include fun foods like Pepsi and pizza Realistic exercise goals This is just the beginning, and I’ll share updates as we go. Tune in for practical tips and real-world application! Connect with us: → Learn more about our coaching programs at the website pivotnutritioncoaching.com → Leave a review and share this episode Host: Danielle Rancourt, MS, RD, CSSD, LD Owner & Lead Dietitian of Pivot Nutrition Coaching Connect with Dani on Instagram or by visiting her website at pivotnutritioncoaching.com

GLP-1s like Ozempic and Wegovy can be game-changers for weight loss — but they’re not magic. In this episode, we break down 5 lifestyle changes that actually help you keep the weight off long term. We cover: GLP-1 overview Why strength training is non-negotiable Getting enough protein Why skipping meals can backfire The role of mindset and your relationship with food The long game: What to do after the meds If you’re on a GLP-1 or considering it, this is a must-listen! Connect with us: → Learn more about our coaching programs at the website pivotnutritioncoaching.com → Leave a review and share this episode Host: Danielle Rancourt, MS, RD, CSSD, LD Owner & Lead Dietitian of Pivot Nutrition Coaching Connect with Dani on Instagram or by visiting her website at pivotnutritioncoaching.com Co-Host: Samantha Ferguson, MS, RD

Feel overwhelmed and don’t know where to start? This episode is your roadmap. We’re cutting through the noise and breaking down the real first steps to improving your health and sustainable fat loss—no crash diets, no extremes. You’ll learn how to build awareness around your habits, create simple balanced meals, move with purpose, and ditch the all-or-nothing mindset. This isn’t sexy, but it works. If you’re ready to start your health journey and finally feel in control, press play. Connect with us: → Learn more about our coaching programs at the website pivotnutritioncoaching.com → Leave a review and share this episode Host: Danielle Rancourt, MS, RD, CSSD, LD Owner & Lead Dietitian of Pivot Nutrition Coaching Connect with Dani on Instagram or by visiting her website at pivotnutritioncoaching.com

In this episode, we're diving into the sperm theory (aka the Shettles Method) — can timing sex really influence your baby's gender? I’m sharing our gender reveal, how my friend Bri survived keeping the secret for six whole days, and her hilarious reaction caught on audio. Plus, I explain how the sperm theory lined up with both of my pregnancies — no planning, just wild timing. This one’s a fun mix of "science", surprises, and real mom moments! Here is another fun episode with Bri we recorded Here is the episode with the fertility dietitian Ana Connect with us: → Learn more about our coaching programs at the website pivotnutritioncoaching.com → Leave a review and share this episode Host: Danielle Rancourt, MS, RD, CSSD, LD Owner & Lead Dietitian of Pivot Nutrition Coaching Connect with Dani on Instagram or by visiting her website at pivotnutritioncoaching.com Guests: Bri O'Neil

This episode gives you sneak peak inside our Pivot Alumni Community. I’m joined by two experts in women's health, Ivy Emery and Andrea Zimmerman, both nurse practitioners and menopause specialists, as we dive into the hormonal changes that come with perimenopause and menopause. We’ll simplify the science behind these shifts and break down how depleting hormones can affect everything from energy levels to mood—and what you can do to feel better. Ivy and Andrea also offer an overview of various hormone replacement therapy (HRT) options, addressing common misconceptions and fears many women have about treatment. Plus, we emphasize the importance of foundational habits that support your health during this phase—like heavy strength training and adequate protein —because taking care of your body now can make all the difference in your future well-being. This episode is packed with insights and practical advice to empower you as you navigate perimenopause, menopause, and beyond. Tune in for expert answers, real talk, and tips to feel your best during this transformative time! _"I wish I would have heard this information 30 years ago!" _- 72-year old Pivot Nutrition Coaching Graduate Book: https://thepauselife.com/pages/the-new-menopause-book Host: Danielle Rancourt, MS, RD, CSSD, LD Owner & Lead Dietitian of Pivot Nutrition Coaching Connect with Dani on Instagram or by visiting her website at pivotnutritioncoaching.com Guests: Ivy Emery and Andrea Zimmerman: Women's Health Nurse Practitioners and Co-Owners of Harmoni Wellness Facebook Instagram