Achieve sustainable health and transformational confidence in 90 days with a personalized approach to nutrition.
Without the food obsession, negative self-talk, self-sabotaging habits, and frustrating “all on” or “all off” approach.
So this isn’t your first rodeo.
You’ve been at this for years, trying every diet, reset, and lifestyle change under the sun. You want to be consistent in your nutrition so you can get healthy for good and feel comfortable in your body. You know that what you need is a truly sustainable approach to health.
In fact, probably already KNOW a lot about nutrition and the foods that help you feel your best.
You also know that diets and diets in disguise just don’t freaking work.
(After all, if they did… You wouldn’t be here.)
And you know that your long-term health is a major priority.
(And, hey, if some weight loss comes along with it so you can feel more comfortable in your clothes– that’d be awesome too!)
Here’s what you might not know…
If you’ve been trying to get your nutrition and health in order for years on your own, you’re probably feeling totally discouraged by all of your past attempts.
But having a healthy relationship with food and your body is not impossible. All of this is here for the taking:
Achieve nutritional freedom
Stop fighting your body and start trusting yourself to make food choices that make you feel amazing-physically and mentally. You’ll never need a “reset” or “fall off the wagon” again.
Prioritize your health holistically
Health is about far more than just food and fitness. You need a roadmap–an individualized approach to your overall health that fits your goals, needs, and life circumstances. This is you create the consistency you’re after, and consistency will improve not only your health, but also your life.
Cultivate self-love and self-confidence
Creating confidence is all about making promises to yourself and keeping them. The game changes when you make those promises from a place of self-love, not self-loathing. (Spoiler alert: You can’t hate yourself healthy.)
Spend time focused on what’s important
That’s the whole point, right? This isn’t about making your life all about health. It’s about maintaining vibrant health so you can have the time and energy to focus on what you want in life. When every meal is no longer accompanied by a lengthy internal negotiation, you get to focus on what really matters to you– your career, your relationships, and your biggest dreams.
Even though the motivation to heal your relationship to food and your body is clear, the path to actually doing it is anything but.
Prioritize my health without diets? Awesome.
But how the heck do I do that?!
Perhaps in your most motivated moments you’ve made the commitment to start.
You spend an entire weekend stocking your fridge and pantry of added sugar, sweet treats, or other foods that tempt you on the reg.
If you’re super committed, you even order a few healthy cookbooks off Amazon, organize your Pinterest board with easy, wholesome recipes, and outlined a weekly meal prep routine.
But even with the best intentions behind this reset, you still ended up falling back off the wagon just days, weeks, or months later…
Maybe it’s because you had a tough week at work.
Maybe it’s because one of your kids got sick.
Maybe it’s because you stepped on the scale and felt like all the work was for nothing.
Whatever the reason, one day you find yourself in line at Chick-fil-A instead of eating your container of chicken and veggies that’s sitting in the break room fridge. And the next thing you know, you’re skipping meal prep altogether in favor of a weekend-long Netflix binge.
Here’s why most attempts at consistent nutrition and a truly healthy lifestyle never stick:
When it comes to nutrition, most people try and fix their symptoms rather than address the true root problems.
Overeating, emotional eating, binge eating, an “all or nothing” approach to health, chaotic eating or a lack of consistency are not your real problem here.
They’re symptoms of a deeper issue– improper nutrition, imbalance in the body, physical and mental restriction, limiting beliefs, negative self-talk, self-sabotage, or some combination of all of the above.
So no wonder you haven’t found a fix that sticks yet!
Here’s why you’ve been stuck in the same cycle:
This a sneaky case of doing the the same thing and expecting different results.
You think that if you can just meal prep better, cut sugar back out, or drum up more willpower, you’ll finally fix the problem.
But in reality, you’re putting a bandage over a symptom instead of doing the real work to heal your relationship to food.
Listen, it’s not your fault!
While you learned how to calculate Points, you were never told about the ways your body and brain fight back while dieting. And though the black and white nature of an “approved food list” initially seems simple and foolproof to you, it fails to mention how all bingeing is rooted in restriction.
But guess what?
The same way all of your food behaviors were learned through years of dieting and other failed attempts at a healthy lifestyle, they can also be unlearned.
No matter how many times you’ve tried and failed, you can learn how to approach your nutrition and health from a place of self-care and make it a seamless part of your life.
That is… If you can avoid the same diet mentality traps that present themselves as miracle cures or quick fixes. (I’m looking at you, celery juice.)
The 4 Reasons Your Past Attempts Have Been a Bust
If restricting food groups or eliminating added sugar “worked” for a month before you ended up elbow deep in a gallon of ice cream...
Or if counting points “worked,” to help you lose 15 pounds, but then you gained back 20…
Did any of it really work?
But it's not you that failed. These unsustainable diets that present themselves as “healthy lifestyle changes” are doomed from the start. So stop the self-blame. Stop hoping that if you just restrict harder or exert more discipline, these unsustainable practices will suddenly work for your life long-term.
If that were the case, you wouldn’t be here.
To experience a new result, you need to do something new.
Motivation and willpower are like your two party friends in college. Sure, they were super fun to go out with on the weekends, but you wouldn’t be surprised when they bailed last minute half the time. And you certainly wouldn’t ask them to pick you up from the airport.
Motivation and willpower are great… When they decide to show up.
But your health is far too important to be reliant on these flaky, fleeting feelings.
When it comes to living your nutritional freedom, motivation and willpower aren’t a necessary part of the equation.
So good news: You can stop wasting your time hoping for more motivation or blaming past failures on insufficient willpower. You can start focusing on what’s really going to move the needle for your nutrition and health.
Your best friend Chelsea is gearing up for her 9th Whole30. Your co-worker Pat has lost 32 pounds on keto. @nonutritioncredentialnancy is singing the praises of celery juice on her IG Story every morning.
And you? You’re totally overwhelmed.
You get so caught up in what other people are doing that you don’t even stop to check in with yourself.
“What do I want? What do I need? What’s going to be sustainable for me in the long-term?”
So you start to dabble. You try the celery juice and all it does is make you late for work because you had to clean the dang juicer. You try keto for a week but end up scarfing down a donut in a moment of keto flu weakness. You decide to join Chelsea on the Whole30 but get discouraged when you realize that the salad dressing you had on day 6 had soy in it.
It’s time to start learning from the right people when it comes to your nutrition-- yourself and trusted experts.
The root of binge eating is restriction. Emotional eating isn’t a food issue, but a sign of emotional mismanagement. Overeating can be attributed to prior undereating, improperly balanced meals, mindless eating, and more.
When you understand this, you can start to see why quick fix solutions like drinking more water, brushing your teeth after dinner, or having a date with almond butter when you really want a brownie don’t work long-term.
You’ve got to start asking yourself the important questions:
When, how, and why am I restricting?
What emotions am I feeling, why, and how can I better feel and manage them?
What can I do to create more balanced, satisfying meals?
Learning to ask yourself better questions will bring you better answers and life-changing solutions.
Even if you can look at your history and recognize that dieting doesn’t work, it’s not easy to move forward on your own.
You know diets don’t work, but you’re not sure how to address your health goals from here.
You probably feel like you don’t know what to eat or how much without the structure of food rules.
You may not trust your body’s hunger and fullness cues yet. Maybe you’re not even getting these signals in the first place!
Plus, every time you’ve tried to go without diets, food rules, and restriction in the past… You end up eating all the things, all the time. You’re terrified that you’ll gain weight forever.
But you can overcome these challenges and avoid these pitfalls. And you don’t have to do it alone. (And, if you want to do so efficiently, you shouldn’t do it alone.)
What you need is guidance, accountability, support, and community.
You need a plan for prioritizing your health while undoing the dieting damage.
With your permission, I’d like to partner with you in creating that plan.
Introducing
Foundations
The dietitian-led nutrition and mindset coaching program that teaches you to ditch dieting, craft a sustainable approach to health, and achieve transformational self-confidence.
I’ve taken everything I’ve learned from working with hundreds of women (plus my own personal journey to nutritional freedom) and channeled it into a comprehensive, evidence-based coaching program that incorporates nutrition education with mindset support to achieve lasting transformation.
Foundations isn’t just about information and inspiration. It’s about implementation– taking action to create the health, and life you deserve.
The end result: An individualized, seamless approach to nutrition and health so you can put your time and energy into what’s really important to you in life.
Foundations is the only program of its kind that…
Is built with action and accountability in mind
All the education and motivation you receive throughout the program will be reinforced through daily action that you’ll be held accountable to taking.
Is grounded in community with individualized attention
You’ll be surrounded by a community of like-minded women who are on the same journey as you, while receiving individualized guidance from the NF dietitian team.
Teaches you how to self-coach
Unlike other programs that only “work” while you’re in them, we teach you repeatable frameworks and ways of thinking that will support you long after you’ve graduated.
Here’s What’s Inside
Defining Values & Setting Goals
The first step in every journey is plugging in the destination, so let’s get started!
Here, you’ll define what you want your life to be about and see how your approach to health and nutrition will support that. You’ll set your first round of deeply-rooted 30-day goals that are in full alignment with your core values.
If you’ve never set goals before or if you’ve had a “set it and forget it” history with goal setting, be prepared to step your game up thanks to our methodology and accountability. We’ll help you hold yourself to the high standard you deserve.
Digging Into Dieting
Now that you know where you’re going, it’s time to figure out what’s held you back thus far. Put an end to repeating the same actions, expecting different results.
You’ll explore your own diet history and relieve yourself of blame as you learn the physiological and psychological reasons why diets were never meant to work in the first place. But that doesn’t mean we’re throwing the baby out with the bathwater. As you explore your history, you’ll take a critical eye taking care to keep what works for you, leave the rest.
In this module, you'll be taught our tools for tackling mindset blocks and self-sabotaging habits. You'll also have the opportunity to get an accountability buddy assigned to you.
Redefining Health as Self-Care
At this point, you’re beginning to see that it really is possible to enjoy a healthy relationship to food without food rules, restriction, or diets.
Before you get into nutrition optimization in the next module, it’s time to zoom out and look at your health as a whole.
Enter: The NF Pillars of Health.
Health is not just physical. It’s more than nutrition and exercise. In fact, many of your struggles with nutrition and exercise are likely just symptoms that another pillar of health isn’t being adequately cared for. In this module, we’ll partner with you to create an individualized strategy for your health as a whole so you can really start thinking and acting big picture.
Nourishing Nutrition
This is when it all starts to come together. You’ve ditched dieting, eliminated unnecessary restriction, and started to look at your health holistically. You’ve already made huge strides in your relationship with food. Food decisions feel easy for the first time in years and there’s no freaking DRAMA surrounding it.
Now’s the time to focus on nutritional optimization.
We’ll teach you the sound principles of nutrition, including how to structure your meals for optimal satiety, satisfaction, and nutrient density. The ultimate goal here is that you arrive at a place of authentic health, where your internal wisdom and external nutrition information are aligned.
You’ll be able to take an informed and critical eye to fad diets and unsustainable “lifestyle changes,” so you never fall victim to one ever again.
Exploring Body Image & Weight
You’re feeling great mentally and physically. You’ve got an approach to nutrition and health that feels natural to you. It’s all starting to feel seamless thanks to the habits and routines you’ve installed in the first half of the program.
It’s time to go deeper.
One of the biggest reasons you had such a complicated relationship to food in the first place was because of your complicated relationship to your body and weight. In this module, you’ll shine a light on all of that. You’ll explore the concepts of body positivity, body love, body neutrality, body acceptance, and body respect. You’ll choose the path or paths that serve you and are in total alignment with your values.
There’s nothing wrong with wanting to change your body-- for you. But you deserve to enjoy the body you’re in, no matter what point of the journey you’re on.
Your Healthy Social Life
At this point, the way you’re caring for your mental and physical health feels like second nature… In a vacuum. But when friends, in-laws, prospective dates, or co-workers come into play, things get a little bit trickier.
But having a vibrant social life is part of what it means to be healthy, so now’s the time to ensure that your health supports your social life and your social life supports your health. We’ll teach you to own your inputs, so you can make sure you’re setting yourself up for success by being choosy about who and what you let in. We’ll also give you swipeable scripts for dealing with diet talk and empower you to start being the healthy change in your own community.
From Foundations to Freedom
You have come so far.
You came into this program feeling so discouraged. Your eating was all over the place, you felt like you couldn't trust your body, and your mind was filled with negative self-talk.
And now? Now you’re proof of what’s possible when you stop dieting and start doing the work of pursuing self-care, self-acceptance, and self-respect. You have consistency in your routines and you do them because you want to, not because you should. You feel at home in your body, like your mind and body are finally working as a team. You keep the promises you make to yourself.
Now caring for your health is second nature so you have the time and energy for what’s truly important to you.
In our final module, you’ll reflect on the journey and set new goals, building your toolbox for the future.
“One size fits all” plans just don’t work. That’s why you’ll start your Foundations journey by filling out a health assessment so we can better understand your health history and goals.
You’ll then have your first nutrition assessment with Isabel, our Registered Dietitian & Nutrition Coach, where you’ll review your assessment and receive an individualized nutrition success path to get you started on the right foot.
You'll then get to schedule 1:1 follow up calls at your own pace as needed.
If you’re someone who has been on the journey to food freedom for awhile, you may have explored some of the concepts we teach in Foundations already.
But here’s the thing: This stuff is hard to implement without space for dialogue. Listening to a podcast or reading a book rarely inspires action, nor will it actively help you overcome the predictable hurdles that will come up.
That’s where the program’s coaching calls come in. Each week, you’ll have two coaching calls: one focused on mindset and one focused on nutrition. These calls will provide education, motivation, discussion, and space for troubleshooting so you can go on to confidently take action.
And because you and your journey require individual support and attention, you also have the opportunity to book one-on-one sessions with Isabel throughout the Foundations course.
When it comes to your struggles with food and body image, you’ve probably dealt with it one of two ways:
- You suffer in silence, or
- You commiserate with your girlfriends without committing to taking action.
Community is a key component of the Foundations experience. You’re not alone in your struggles, so you shouldn’t have to feel that way. Your mind will be blown by how incredible it feels to pursue your own growth while being surrounded by a supportive community of like-minded women.
What Our Clients Are Saying
The Nutritional Freedom promise
Let me be very real with you.
Foundations is the most comprehensive, hands on, and individualized nutrition and mindset coaching program for women who are ready to ditch dieting and get healthy for good.
Through our application and interview process, we create a community of women that’s supportive, motivating, and just as eager as you are to create a sustainable approach to nutrition and health. When you join, you’ll gain access to this incredible community, plus the NF curriculum, resources, and of course, the NF coaching team.
We know this stuff isn’t just powerful. It’s truly life changing.
That’s why we’re giving you 21 days. In 21 days, you’ll have gone through the first two modules of the program, attended 6 group coaching calls, and you’ll have had your first nutrition consult with Isabel. You’ll know what your road to nutritional freedom looks like before making a final commitment.
If you don’t already feel a renewed sense of hope on your journey to health, simply reach out to rachel@nutritionalfreedom.co, show us you’ve put in the work, and we’ll refund your investment.
Frequently Asked Questions
What our most successful clients asked before joining Foundations
Have we mentioned we don’t like “one size fits all” plans?
This is a lot like dating! When it works, it’s magic. And when it doesn’t… Well, we all know how that goes.
We work intimately and hands on with our clients, so we do our best to ensure that this is a mutual match. We’re interviewing you to ensure that we’re the best fit to support you and that you’ll be a great addition to our community. And you should be interviewing us too!
Like the old saying goes, “The definition of insanity is doing the same thing over again and expecting different results.” When all of your past attempts at getting healthy have ended in failure, of course you fear that this will end the same way.
But the Foundations program is unlike anything you’ve ever done before.
Unlike the diets you’ve tried in the past, there is no black and white, “one size fits all” framework that sets you up for failure from the start. And if you’ve tried this whole “not dieting” thing before, we’ll help you implement the structure and mindset shifts to fast-track you past the, “Help! I’ve started eating and now I can’t stop!” phase.
With most other nutrition programs, you sign up and gain access to a calorie counter, a robot coach, a 4-week meal plan template, an “eat this, not that” list or endless educational PDFs. And then you’re sent on your way.
If any of that worked, you wouldn’t be here. You need something comprehensive and built for you.
You need structure, guidance, and education → the Foundations curriculum
You need to do the mindset work to make these changes last → weekly group coaching calls
You need accountability and an individualized path → one-on-one nutrition sessions
You need support → the Foundations community
That might be how it feels when you’re doing this work on your own, but it doesn't have to be that way.
We’ll help you get to the root cause of your binge eating, emotional eating, and overeating so you can leave those self-sabotaging habits in the past. And we’re not talking #hottips like “brush your teeth after dinner” or eating a date with almond butter when you really want a brownie.
Through Foundations, you’ll do the transformational work of creating new thoughts that lead to better behaviors for life.
Of course you do! That’s one of many reasons why you’re ready to ditch dieting-- you’re ready to win your time and energy back.
On average, Foundations members report spending 1-2 hours on curriculum each week. We also offer two 60-minute group coaching calls each week and 1:1 sessions with Isabel are 30 minutes. So, the maximum time you’ll spend each week on Foundations work would be 4-5 hours.
You deserve to take a handful of hours for yourself each week. (After all, when was the last time you took 90 days to focus on you?) But there will be weeks where that can’t happen, and that’s ok! We record all of our group calls for you to watch at your leisure, and we give you 4 additional weeks after the program ends to access the curriculum.
And remember, no one’s grading your papers here. This is for you. Use the program resources that work for you and don’t stress about the others.
That's totally up to you! Some of our clients graduate and go on living their nutritional freedom independently while staying connected to our community of NF alumni.
For others, this is just the beginning! If this is the case for you, you can sign up for our Freedom membership. In Freedom, you'll receive guided goal setting and continued accountability, support, and community.
When you enroll in Foundations, you get…
- The Foundations curriculum
- Two weekly group coaching calls
- One-on-one health assessment and individualized plan with Isabel
- Option to book additional one-on-one nutrition sessions with Isabel
- Access to the Foundations community
- Option to get assigned to an accountability buddy
If you’ve made it this far, you owe yourself the opportunity to see what’s on the other side of dieting.
Apply to Foundations
Apply to Foundations today to start the process. After reviewing your application, we’ll reach out to schedule your first interview call.
Didn’t get an email? Check your spam and promotions folder for an email from hello@nutritionalfreedom.co. You can also email us there to follow up on the status of your application.
Still undecided?
You’re ready to prioritize your health without diets and live your nutritional freedom if…
- You’re finally ready to do something different after years of trying and failing different diets or healthy lifestyle changes. You’re fed up with cycling between “all on” and “all off” when it comes to your health.
- You know it’s time to invest in getting support so you can fast-track over the common pitfalls commonly seen in a solo food freedom journey– endless overeating, chaotic eating patterns, and feeling like crap mentally and physically as a result!
- You’re ready to do the real work! While meal plans or 30-day resets may work for a little while, they’re not getting to the root of the matter. You’re down to dig deep and solve this for good.
- You see the way your poor relationship to food and with your body is holding you back. Maybe you’re not dating or you’re not enjoying intimacy with your partner. Perhaps you’re playing small at work or lacking the confidence to launch that side hustle. You may hate getting dressed in the morning or seeing yourself in family photos. You’re tired of feeling so much guilt and shame associated with food.
- You see nutrition and health as tools for creating the life you want. You want to prioritize your nutrition to feel better in your body so you can show up as your best self at work, in relationships, and more. You want to honor your health so you can have the energy to enjoy a long, value-driven life.
- You want to feel CONFIDENT! Confident in who you are and the choices that you make. You’re sick of second guessing yourself or feeling guilty after you make choices that you don’t agree with.
- You’re excited by the idea that you can have a healthy relationship with food and create consistency in your nutrition. You know that you need to work through limiting beliefs and get to the root cause of self-sabotaging patterns. And you know that you need help to do that!
- You’ve committed to yourself to show up for 21 days. Do the work for 21 days– dive into the modules, complete the workshops, and attend the calls. Either you experience a renewed sense of hope and clarity (plus some major mental and physical breakthroughs) or you email rachel@nutritionalfreedom.co and we’ll send your investment right back to you.
