Topic hubs
Start from the health topic on your mind
Free guides from our RD team, grouped by condition and life stage, with the $10 workbooks that go deeper. Everything here is general education—a starting point for a conversation with your clinician or a registered dietitian, not a treatment plan.
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Blood sugar & diabetes
Prediabetes, type 2 diabetes, and steadier everyday energy—plates, fiber, drinks, and when to involve your care team.
Prediabetes basics
Steadier plates, fewer sugary drinks, and the habits with the best evidence.
Read →Type 2 diabetes: everyday eating
The Diabetes Plate, carb quality, drinks—and what belongs with your care team.
Read →Everyday blood sugar steadiness
Plate balance and meal timing for steadier energy—education, not lab interpretation or insulin advice.
Read →Fiber, every day
How much, from which foods, and why to add it slowly with fluids.
Read →GLP-1 supportive eating
Nausea, protein, constipation, and under-eating risks—an educational companion, not a prescription.
Read →PCOS-friendly patterns
Regular meals and a steadier plate—an educational companion, not a treatment.
Read →Go deeper · $10 PDFs
6 free guides
Heart & blood pressure
DASH-style eating, sodium from packaged food, potassium-rich plants, and cholesterol myths—without a strict diet.
Blood pressure and DASH
Sodium, potassium-rich plants, alcohol, and readings that need urgent care.
Read →Heart-friendly plates
Sodium, fiber, and fat myths in plain English—satisfying meals, not a prescribed cardiac diet.
Read →Cholesterol food myths
Fiber, swaps, and dietary cholesterol nuance—not a lipid prescription.
Read →Reading a food label
Serving size, added sugar, protein, and sodium—without auditioning every jar.
Read →Ultra-processed food, without all-or-nothing
Patterns that satisfy, packages that help, and no pantry purge.
Read →Alcohol, caffeine, and “is this fine?”
A glass or a second coffee, without a drinking plan or a milligram assignment.
Read →Go deeper · $10 PDFs
- Heart & Blood Pressure Plate — $10
- 4-Week Anchor Plan — $10
7 free guides
Gut & digestion
Fiber, constipation, IBS and low FODMAP, celiac disease, reflux, and allergies—with red flags that need a clinician.
Gut comfort basics
Fiber, bloating, and constipation myths—gentle defaults, not an elimination diet.
Read →Fiber, every day
How much, from which foods, and why to add it slowly with fluids.
Read →Constipation: food and fluids
Kiwifruit, prunes, fiber, fluids—and the red flags that need a clinician.
Read →IBS and low FODMAP
A short, guided trial with reintroduction—not a forever list.
Read →Celiac disease and gluten
Test before you cut gluten, read labels, and handle cross-contact.
Read →Reflux and food timing
Evening plate defaults and personal triggers—not a GERD treatment plan.
Read →Food allergies and intolerances
Label language, cross-contact, and when to see a clinician—education, not a diagnosis.
Read →Go deeper · $10 PDFs
6 free guides
Women’s health & hormones
Midlife and menopause, PCOS, postpartum, iron, thyroid, and bone health.
Midlife & menopause
Appetite, muscle, and the way sleep and stress talk to the plate—without a reboot diet.
Read →PCOS-friendly patterns
Regular meals and a steadier plate—an educational companion, not a treatment.
Read →Postpartum eating
Recovery meals in the early weeks—education, not lactation advice or a bounce-back plan.
Read →Iron and everyday food
Heme and non-heme iron, vitamin C, and tea with meals—labs, not a DIY protocol.
Read →Thyroid-friendly patterns
Consistent meals, iodine in food, and soy myths—medication timing stays with your clinician.
Read →Bone health basics
Calcium and vitamin D by age, food sources, and the movement that matters.
Read →Go deeper · $10 PDFs
5 free guides
Bones, muscle & healthy aging
Calcium, vitamin D, protein at every meal, and the strength work that keeps you independent.
Bone health basics
Calcium and vitamin D by age, food sources, and the movement that matters.
Read →Protein, muscle, and aging
More protein, spread across meals, plus strength work—and the kidney caveat.
Read →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.
Read →First-meal protein
How an early protein cue can steady hunger, focus, and the choices that follow.
Read →Creatine, protein powder, collagen
What is often useful, what is mostly hype, and why food still comes first.
Read →Go deeper · $10 PDFs
6 free guides
Family & kids
Picky eating, lunch boxes, young athletes, food safety at home, and budget-friendly meals.
Picky eating, without food fights
Pressure-free support for parents: one family meal, a familiar food, and no bite bargains.
Read →School lunch packs
Protein, a carb, a plant, and something they will eat—plus hot and cold logistics.
Read →Sports and active kids
Fueling basics for practices and growth—supportive defaults, not a sports protocol.
Read →Food safety at home
Safe temperatures, the 2-hour rule, leftovers, and higher-risk groups.
Read →Budget groceries
Staples that still taste like dinner—beans, eggs, oats, frozen produce, and a flavor you will use.
Read →Weeknight dinners
A 20-minute logic, leftovers on purpose, and fewer decisions on the nights you are tired.
Read →Go deeper · $10 PDFs
7 free guides
Weight, appetite & diet trends
Satisfying plates, stress and sleep, fasting, keto and fad diets, and GLP-1 medicines—without all-or-nothing rules.
Satisfying plates
Build meals with protein, fiber, and pleasure so “enough” is easier to recognize.
Read →Stress and emotional eating
Hard days, comfort food, and a next meal that is normal—without the shame spiral.
Read →Sleep, stress & appetite
How short sleep and stress shift hunger, cravings, and evening appetite—plus gentle defaults for loud days.
Read →Intermittent fasting
Who a shorter eating window may suit, who it may not—and no window assigned.
Read →Keto, carnivore, and fad diets
How popular diets stack up, fad-diet red flags, and when keto needs supervision.
Read →Detox and cleanse myths
Your liver already works. A gentler reset is sleep, meals, and fluids.
Read →GLP-1 supportive eating
Nausea, protein, constipation, and under-eating risks—an educational companion, not a prescription.
Read →Go deeper · $10 PDFs
4 free guides
Plant-based eating
More plants without a purity test, and the nutrients to plan if you go vegetarian or vegan.
Plant-forward, without perfection
More plants and beans on ordinary plates. Animal foods can stay. No purity test.
Read →Vegetarian and vegan nutrients
B12, iron, iodine, calcium, vitamin D, and omega-3s—covered calmly.
Read →Iron and everyday food
Heme and non-heme iron, vitamin C, and tea with meals—labs, not a DIY protocol.
Read →Budget groceries
Staples that still taste like dinner—beans, eggs, oats, frozen produce, and a flavor you will use.
Read →Go deeper · $10 PDFs
- Protein Basics Guide — $10