Created by a Board-Certified Physician Associate

A lot on your Plate?
Get Informed here.

I am a PA-C specializing in obesity medicine, nutrition, and women's health. Whether you are managing your weight, on a GLP-1 medication, navigating perimenopause, or just trying to make sense of conflicting information, I wrote this for you, and for the providers in your corner trying to do the same.

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Free resources. No gatekeeping. No subscriptions. No selling supplements. Just clear information from someone that actually cares.
Colorful grain bowl with diverse fresh vegetables, greens and herbs
Daily Protein Goal
115g / day
Based on your profile
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Most Read This Week
Managing Nausea on GLP-1s
New

Meal prep, made doable

A week of high-protein, high-fiber family meals, with lunches built from the night before’s dinner, plus the prep habits that make it stick.

See the 7-day plan or build a breakfast

What You'll Find Here

Everything you need. Nothing you don't.

Seven content areas, each built around the questions real patients actually ask.

Fresh vegetables and nutritious foods
Foundation
Nutrition Basics
Protein, fiber, meal planning, and snacks, practical and without the judgment.
Person exercising and managing weight
Science-backed
Weight Management
Why it's complicated, what actually works, and how to set realistic expectations.
Woman in nature representing wellness and hormonal health
Women's Health
Menopause & Hormones
Hormonal weight changes, metabolism, and what your body is actually doing.
Semaglutide injection pen with medication packaging
Medication Guide
GLP-1 Medications
Clear, accurate information without the hype, including what the research actually says.

Free Tools

Interactive tools built for your journey

No accounts. No data collection. Just useful calculators and trackers you can use right now.

Healthy meal prep and nutrition tracking
Protein Calculator
Enter your weight and goals. Get a personalized daily protein target with food examples to hit it.
Free · No signup
Healthcare tracking and wellness journal
GLP-1 Side Effect Tracker
Log symptoms by date and dose. Generate a printable summary for your next appointment.
Free · No signup
Woman wellness and health checklist
Menopause Symptom Checklist
A printable checklist of common perimenopause and menopause symptoms to bring to your doctor.
Free · Printable PDF
New Bowl of oatmeal topped with raspberries, blackberries, blueberries and mint
Build Your Breakfast
Pick a base, add toppings, and watch protein and fiber add up in real time as you build your plate.
Free · No signup

See all tools

Stay Informed

Free. Always. No strings.

Most Read

Latest on GLP-1 Medications

Evidence-based guides written by a board-certified PA.

View all articles →
Woman self-injecting a GLP-1 medication pen
GLP-1 Medications
Tirzepatide vs Semaglutide: An Honest Breakdown
Zepbound vs Wegovy, what the head-to-head trial data actually shows, who each medication is better for, and what most patients never get told.
Medical professional reviewing documents on a laptop with stethoscope
GLP-1 Medications
Prior Authorization for GLP-1 Medications: A Provider's Guide
ICD-10 codes, documentation requirements, denial reasons, appeal strategies, and a letter of medical necessity template.
Active woman lifting weights at the gym
GLP-1 Medications
GLP-1 Medications and Perimenopause: Weight, Hormones, and What Changes After 40
Why perimenopause makes weight loss so much harder, and how GLP-1 medications interact with your changing hormones and metabolism.

New in Recipes

Coming Soon

These recipes are in progress, check back soon.

High protein bowl with vegetables and grains
High Protein GLP-1 Friendly
Greek Chicken Power Bowl with Lemon Tahini
25 min42g proteinSmall-portion friendly
Smashed avocado toast with fried egg
High Protein High Fiber
Smashed Avocado Egg Toast with Everything Seasoning
10 min22g protein
Pan-seared salmon with sautéed spinach and tomatoes
High Protein Menopause Friendly
Baked Salmon with Roasted Asparagus & Farro
30 min38g protein
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