Our Blog
Do You Actually Need a Magnesium Supplement? An RD’s Take
Magnesium supplements are everywhere right now, marketed for everything from sleep to muscle cramps to anxiety. But does the average person actually need one? Here’s an evidence-based breakdown of who benefits, who doesn’t, and when food sources are enough.
Fat Loss in Perimenopause and Menopause: What Actually Works
If fat loss feels harder in your 40s and 50s than it used to, you’re not imagining it. Your hormonal environment has changed significantly, and the strategies that worked before may now be working against you. Here’s what’s actually happening and what the evidence says helps.
Why You’re Eating Less and Still Not Losing Weight (It’s Not Your Fault)
You’ve cut calories, tracked your food, and done everything right — yet the scale won’t budge. This isn’t a willpower problem. It’s a biology problem, and understanding metabolic adaptation, insulin resistance, and stress hormones changes everything.
What to Eat on Ozempic: Nutrition Guide for GLP-1 Users
With over 3 million Canadians now using GLP-1 medications like Ozempic, knowing what to eat becomes crucial for maintaining muscle, energy, and long-term health. This evidence-based guide covers protein-first eating, fibre intake, hydration, and meal timing strategies specifically for GLP-1 users.
Creatine for Women: What 2026 Research Actually Says
Women actually have lower baseline creatine stores than men, which means they often see more noticeable benefits from supplementation. The latest 2026 research shows compelling evidence for bone health, cognition, and performance — here’s what you need to know.
Weight Loss Drugs Explained: What You Should Know (Before You Jump On Them)
GLP-1 medications are changing the weight loss conversation—but there’s a lot to understand before jumping on them. Registered Dietitian Mike Fouts breaks down how Ozempic, Wegovy, Mounjaro, and Zepbound actually work, what the science says, and his honest RD take on when these tools make sense.
How Much Protein Do You Actually Need? Evidence-Based Guide
The old protein recommendation of 0.8 g/kg is a 70-year-old floor, not a target. Learn the evidence-based ranges for your specific goals — whether you’re building muscle, losing fat, or simply staying healthy as you age.
The 30-30-30 Rule for Weight Loss: Does It Actually Work?
The 30-30-30 rule has been making the rounds on social media — but does it actually have research behind it? A new narrative review suggests this simple framework might be one of the more practical approaches to sustainable fat loss. Here’s what the evidence says and how to make it work for you.
Calorie Counting vs Macro Tracking vs Mindful Eating: What Actually Works
Should you count calories, track macros, or try mindful eating? The honest answer is that all three can work for fat loss — the best method is the one you’ll actually stick with. Here’s how to choose the right approach for your lifestyle.
5 Sneaky Reasons You’re Not Losing Fat (Even When You’re Doing “Everything Right”)
If fat loss has stalled despite your efforts, small hidden factors may be the reason. Learn 5 common reasons you’re not losing fat and how to fix them.
How Sleep and Stress Impact Fat Loss (More Than You’d Think)
Sleep and stress play a major role in fat loss. Learn how poor sleep and chronic stress affect appetite, cravings, and progress, and how small changes can support better results.
Are There Any Real “Fat-Burning” Foods? A Dietitian’s Honest Take
Many foods claim to burn fat, but do they actually work? Learn the truth about fat-burning foods and what really drives sustainable fat loss.
Do You Need to Track Calories to Lose Fat? Not Always: Here’s When You Should
Calorie tracking can support fat loss, but it is not always required. Learn when tracking calories helps, when habits are enough, and how to choose the right strategy for sustainable results.
Keto vs. Balanced Eating: What’s Actually Better for Long-Term Fat Loss?
Keto and balanced eating can both lead to fat loss, but which one works long term? Learn the key differences and why balanced eating often leads to more sustainable results.
Why You’re Stuck (and How to Restart Fat Loss Without Cutting More Calories)
If fat loss has stalled, eating less is rarely the answer. Learn why you’re stuck and how to restart fat loss without cutting more calories or burning out.