4-Week Anchor Plan
Practical weekday–weekend reset without all-or-nothing rules. One steady habit each week.
Get the Anchor Plan — $10Guides
Practical education you can use this week
Short, calm articles from our RD team. Browse by the kind of support you need today—not by an all-or-nothing plan.
6 free guides
Health condition basics
Evidence-based starting points for common conditions—with sources, red flags, and when to see a clinician or registered dietitian. See all topic hubs.
Prediabetes basics
Steadier plates, fewer sugary drinks, and the habits with the best evidence.
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Type 2 diabetes: everyday eating
The Diabetes Plate, carb quality, drinks—and what belongs with your care team.
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Blood pressure and DASH
Sodium, potassium-rich plants, alcohol, and readings that need urgent care.
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IBS and low FODMAP
A short, guided trial with reintroduction—not a forever list.
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Celiac disease and gluten
Test before you cut gluten, read labels, and handle cross-contact.
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Bone health basics
Calcium and vitamin D by age, food sources, and the movement that matters.
Read →5 free guides
Everyday anchors & rhythm
Small meal and timing anchors for mornings, afternoons, weekends, and steadier energy.
Weekend anchors
Light structure for Saturday and Sunday so the week doesn’t reset every Monday morning.
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First-meal protein
How an early protein cue can steady hunger, focus, and the choices that follow.
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Afternoon bridge
A plan for the late-day dip—when snacks, screens, and decision fatigue collide.
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Satisfying plates
Build meals with protein, fiber, and pleasure so “enough” is easier to recognize.
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Everyday blood sugar steadiness
Plate balance and meal timing for steadier energy—education, not lab interpretation or insulin advice.
Read →4 free guides
Groceries, cooking & money
Practical kitchen systems for shopping, cooking, leftovers, and a budget that has to stretch.
Grocery defaults
A short shopping list that cuts decision fatigue—protein staples, lasting produce, and backups for the nights you don’t cook.
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Budget groceries
Staples that still taste like dinner—beans, eggs, oats, frozen produce, and a flavor you will use.
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Weeknight dinners
A 20-minute logic, leftovers on purpose, and fewer decisions on the nights you are tired.
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Meal prep that doesn’t take Sunday hostage
One anchor you will actually eat—not a wall of identical containers.
Read →3 free guides
Eating out, travel & away
Restaurant meals, holiday tables, desk snacks, and other eating away from your usual kitchen.
Eating out
Restaurant meals without the “I already ruined it” story—protein, pleasure, and a normal next meal.
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Holidays without the spiral
Special meals, leftovers, and travel—then a normal next morning, not a penance.
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Office and desk snacks
Drawer defaults, vending-machine realism, and meetings that come with food.
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Family & life stages
Support for feeding a family and navigating nutrition through changing seasons of life.
Eating well at every age
Everyday defaults from pregnancy through older adulthood—what usually helps, pitfalls to skip, and when to check with a clinician or dietitian.
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Midlife & menopause
Appetite, muscle, and the way sleep and stress talk to the plate—without a reboot diet.
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Picky eating, without food fights
Pressure-free support for parents: one family meal, a familiar food, and no bite bargains.
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Sports and active kids
Fueling basics for practices and growth—supportive defaults, not a sports protocol.
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Postpartum eating
Recovery meals in the early weeks—education, not lactation advice or a bounce-back plan.
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School lunch packs
Protein, a carb, a plant, and something they will eat—plus hot and cold logistics.
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Protein, muscle, and aging
More protein, spread across meals, plus strength work—and the kidney caveat.
Read →9 free guides
Body feel: gut, energy, sleep & stress
Everyday education for comfort, appetite cues, hydration, iron and thyroid patterns, and the ways sleep and stress shape eating.
Gut comfort basics
Fiber, bloating, and constipation myths—gentle defaults, not an elimination diet.
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Sleep, stress & appetite
How short sleep and stress shift hunger, cravings, and evening appetite—plus gentle defaults for loud days.
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Stress and emotional eating
Hard days, comfort food, and a next meal that is normal—without the shame spiral.
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Hydration myths
Thirst, coffee, and fancy water—what matters, and what is a slogan.
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Reflux and food timing
Evening plate defaults and personal triggers—not a GERD treatment plan.
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Thyroid-friendly patterns
Consistent meals, iodine in food, and soy myths—medication timing stays with your clinician.
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Iron and everyday food
Heme and non-heme iron, vitamin C, and tea with meals—labs, not a DIY protocol.
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Fiber, every day
How much, from which foods, and why to add it slowly with fluids.
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Constipation: food and fluids
Kiwifruit, prunes, fiber, fluids—and the red flags that need a clinician.
Read →13 free guides
Trends & special topics
Clearer context for popular nutrition questions and condition-specific patterns—without hype or a purity test.
GLP-1 supportive eating
Nausea, protein, constipation, and under-eating risks—an educational companion, not a prescription.
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Heart-friendly plates
Sodium, fiber, and fat myths in plain English—satisfying meals, not a prescribed cardiac diet.
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Plant-forward, without perfection
More plants and beans on ordinary plates. Animal foods can stay. No purity test.
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Intermittent fasting
Who a shorter eating window may suit, who it may not—and no window assigned.
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Creatine, protein powder, collagen
What is often useful, what is mostly hype, and why food still comes first.
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PCOS-friendly patterns
Regular meals and a steadier plate—an educational companion, not a treatment.
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Alcohol, caffeine, and “is this fine?”
A glass or a second coffee, without a drinking plan or a milligram assignment.
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Ultra-processed food, without all-or-nothing
Patterns that satisfy, packages that help, and no pantry purge.
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Food allergies and intolerances
Label language, cross-contact, and when to see a clinician—education, not a diagnosis.
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Cholesterol food myths
Fiber, swaps, and dietary cholesterol nuance—not a lipid prescription.
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Detox and cleanse myths
Your liver already works. A gentler reset is sleep, meals, and fluids.
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Vegetarian and vegan nutrients
B12, iron, iodine, calcium, vitamin D, and omega-3s—covered calmly.
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Keto, carnivore, and fad diets
How popular diets stack up, fad-diet red flags, and when keto needs supervision.
Read →3 free guides
Skills & schedules
Night shifts, uneven days, and a 30-second label read that does not take over the grocery trip.
Night shift and irregular schedules
Meal timing across sleep, portable protein, and a caffeine cutoff—food is not a sleep cure.
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Reading a food label
Serving size, added sugar, protein, and sodium—without auditioning every jar.
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Food safety at home
Safe temperatures, the 2-hour rule, leftovers, and higher-risk groups.
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Go deeper — $10 downloads
Same themes as the free articles, with worksheets and a clearer sequence. All twelve guides are one-time $10 Gumroad downloads—or get every one in the $29 Complete Library.
Midday Steady Guide
Steadier middays and afternoon bridges—lunch that lasts, planned snacks, and workday logistics.
Get Midday Steady Guide — $10
Protein Basics Guide
Protein targets, what counts, and meal/snack builds—without tracking apps or perfection.
Get Protein Basics Guide — $10
Travel & Away-From-Home Eating
Airport, hotel, road-trip, and restaurant defaults—packing snacks, shifted appetite, and a calm return home.
Get Travel & Away-From-Home Eating — $10
Life Stages Nutrition Guide
Workbook from pregnancy through older adulthood—checklists and grocery defaults by age. Expands the free life-stages guide.
Get Life Stages Nutrition Guide — $10
GLP-1 Supportive Eating Guide
Quieter appetite weeks—protein templates, textures, and when to call. Expands the free GLP-1 guide. Not prescribing.
Get GLP-1 Supportive Eating Guide — $10
Midlife & Menopause Eating Guide
Logistics-decade defaults—protein, plants, sleep-aware meals. Expands the free midlife guide. Not HRT advice.
Get Midlife & Menopause Eating Guide — $10
Stress Eating Without Shame Guide
Urge surfing, cue literacy, bridge snacks, and weekend repair—without a shame spiral. Expands the free stress-eating guide. Not therapy.
Get Stress Eating Without Shame Guide — $10
Blood Sugar Steadiness Guide
Plate pairings, meal timing, snack bridges, and grocery defaults. Expands the free blood-sugar guide. Not diabetes management.
Get Blood Sugar Steadiness Guide — $10
Prediabetes & Type 2 Everyday Eating
Plate templates, carbohydrate literacy without fear, drink and fiber swaps, a weekly rhythm, and appointment questions. Educational only—not diabetes management or medication advice.
Get Prediabetes & Type 2 Everyday Eating — $10Free companion: read the guide →
Gut-Friendly Eating Basics
A two-week symptom log, a fiber ladder, constipation foods with trial evidence, and low-FODMAP questions to take to a dietitian. Educational only—not a diagnosis.
Get Gut-Friendly Eating Basics — $10Free companion: read the guide →
Heart & Blood Pressure Plate
A DASH servings tracker, sodium detective worksheet, potassium-rich swaps, a home blood pressure log, and appointment questions. Educational only—not medication advice.
Get Heart & Blood Pressure Plate — $10Free companion: read the guide →
Best value · Complete Library
All twelve $10 guides for $29
Every workbook in one download bundle—$120 if bought separately. Educational only.
Get the Complete Library — $29