Jessica Cording Nutrition

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Jessica Cording Nutrition

Dietitian. Health Coach. Podcast Host. Author of The Little Book Of Game-Changers and The Farewell Tour. Creator of the Drama-free Healrhy Living Podcast.

Follow me for mind-body wellness resources ✨ Jessica Cording, MS, RD, CDN, IFNCP is a registered dietitian, health coach, and author with a passion for helping people simplify their wellness routine by building sustainable healthy habits. In her work, she focuses on the connections between nutrition, lifestyle, and mental health. Through her writing, consulting, public speaking, and counseling, she works with individuals, corporations, and the media to help make drama-free healthy living approachable and enjoyable. She is the author of "The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety" and "The Farewell Tour: A Caregiver’s Guide To Stress Management, Sane Nutrition, and Better Sleep." She also runs the Drama-Free Healthy Living podcast and has recorded guided meditations for Simple Habit. She also has created educational content for CARAVAN Wellness. Cording is a part of the mindbodygreen Collective and a frequent contributor to various media outlets such as Forbes, SHAPE, and more. As a speaker, she has presented to a wide variety of organizations, such as the US ARMY, Corner Market Communications, William Grant and Sons, and more. Additionally, a big believer in the mental and physical benefits of exercise, she is a certified Pilates mat instructor. She also is a certified reiki practitioner.

03/08/2026

𝐓𝐨 𝐭𝐡𝐞 𝐰𝐨𝐦𝐞𝐧 𝐢𝐧 𝐭𝐡𝐞 𝐦𝐢𝐝𝐝𝐥𝐞 💛

The ones building careers while building families.
The ones starting over at 40. Or 50. Or 60.
The ones navigating hormones, ambition, caregiving, identity shifts — sometimes all in the same week.

So much of women’s labor is invisible.
So much strength is quiet.
So much growth happens behind the scenes.

If you’re in a season that feels full, layered, complex, or in-between… you are not behind. You are becoming.

Today isn’t just about celebration — it’s about recognition.

You matter.
Your health matters.
Your voice matters.
Your work matters.

Tag a woman in the middle who inspires you 💛

03/06/2026

𝐒𝐭𝐚𝐫𝐭𝐢𝐧𝐠 𝐚 𝐛𝐞𝐭𝐭𝐞𝐫-𝐟𝐨𝐫-𝐲𝐨𝐮 𝐟𝐨𝐨𝐝 𝐛𝐫𝐚𝐧𝐝 𝐬𝐨𝐮𝐧𝐝𝐬 𝐥𝐢𝐤𝐞 𝐚 𝐝𝐫𝐞𝐚𝐦… 𝐮𝐧𝐭𝐢𝐥 𝐲𝐨𝐮 𝐫𝐞𝐚𝐥𝐢𝐳𝐞 𝐨𝐧𝐥𝐲 ~𝟑𝟎% 𝐨𝐟 𝐧𝐞𝐰 𝐩𝐫𝐨𝐝𝐮𝐜𝐭 𝐥𝐚𝐮𝐧𝐜𝐡𝐞𝐬 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐬𝐮𝐫𝐯𝐢𝐯𝐞 𝐭𝐡𝐞𝐢𝐫 𝐟𝐢𝐫𝐬𝐭 𝐭𝐰𝐨 𝐲𝐞𝐚𝐫𝐬. 👀

For my latest Forbes piece, I spoke with three female founders who did it anyway — and their stories are fascinating.
➡️ Madalina Defta, CEO of Kaizen Food Company, rolled out her first lupini bean pasta prototype with an empty wine bottle and a kitchen knife. (Yes, really.)
➡️ Rachel Mansfield rachLmansfield, Co-Founder of cadootz!, spent three years formulating a kids' cracker before selling out within hours of launch in January 2026.
➡️ Paula Rimer, CEO of Crepini , had zero food industry experience — so she just… became a manufacturer. Fifteen years later, they have 100,000 sq ft of production.

The throughline? Clear non-negotiables. Relentless perseverance. And the kind of grit that turns a kitchen experiment into a national brand.

The better-for-you space is crowded, competitive, and unforgiving — but these women found their lane and stayed in it.

Article link below. Worth a read if you're in food, wellness, or curious about what it really takes to launch a better-for-you product.

🔗 https://www.forbes.com/sites/jesscording/2026/02/25/what-it-really-takes-to-launch-a-better-for-you-food-product/

03/05/2026

If your “last snack of the day” somehow turns into a second dinner, this one’s for you.

In this recent Prevention Magazine piece by Korin Miller, I joined Phyllis Zee, MD, PhD and Sonya Angelone, Ph.D., R.D.N., to unpack new research from Arteriosclerosis, Thrombosis, and Vascular Biology on when to stop eating before bed for better heart health. The takeaway? 𝐆𝐢𝐯𝐢𝐧𝐠 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐚 𝐭𝐡𝐫𝐞𝐞-𝐡𝐨𝐮𝐫 𝐛𝐮𝐟𝐟𝐞𝐫 𝐛𝐞𝐭𝐰𝐞𝐞𝐧 𝐝𝐢𝐧𝐧𝐞𝐫 𝐚𝐧𝐝 𝐬𝐥𝐞𝐞𝐩 𝐰𝐚𝐬 𝐥𝐢𝐧𝐤𝐞𝐝 𝐭𝐨 𝐡𝐞𝐚𝐥𝐭𝐡𝐢𝐞𝐫 𝐧𝐢𝐠𝐡𝐭𝐭𝐢𝐦𝐞 𝐛𝐥𝐨𝐨𝐝 𝐩𝐫𝐞𝐬𝐬𝐮𝐫𝐞, 𝐥𝐨𝐰𝐞𝐫 𝐡𝐞𝐚𝐫𝐭 𝐫𝐚𝐭𝐞, 𝐚𝐧𝐝 𝐛𝐞𝐭𝐭𝐞𝐫 𝐛𝐥𝐨𝐨𝐝 𝐬𝐮𝐠𝐚𝐫 𝐜𝐨𝐧𝐭𝐫𝐨𝐥—without cutting calories. That “nocturnal dipping” Dr. Zee explains is actually a protective pattern for your heart.

We also break down what’s happening behind the scenes: rising melatonin, your body shifting into repair mode, and how late, heavy meals can disrupt sleep and glucose regulation. And no, this isn’t about being rigid. It’s about looking at your overall pattern—eating enough during the day, building balanced dinners (protein + healthy fat + fiber), and shifting habits gradually.

Read the full article to get the science and the practical takeaways you can actually use tonight.

👉 https://www.prevention.com/food-nutrition/healthy-eating/a70435981/when-to-eat-for-better-heart-health-study/

03/04/2026

I've lost count of how many times I've heard some version of this: "𝐈 𝐭𝐫𝐢𝐞𝐝 𝐢𝐧𝐭𝐞𝐫𝐦𝐢𝐭𝐭𝐞𝐧𝐭 𝐟𝐚𝐬𝐭𝐢𝐧𝐠, 𝐬𝐭𝐮𝐜𝐤 𝐰𝐢𝐭𝐡 𝐢𝐭 𝐟𝐨𝐫 𝐰𝐞𝐞𝐤𝐬, 𝐚𝐧𝐝 𝐧𝐨𝐭𝐡𝐢𝐧𝐠 𝐡𝐚𝐩𝐩𝐞𝐧𝐞𝐝. 𝐖𝐡𝐚𝐭 𝐚𝐦 𝐈 𝐦𝐢𝐬𝐬𝐢𝐧𝐠?"

More often than not — nothing. IF just isn't the right fit for everyone, and the version most people are doing isn't backed by nearly as much evidence as it seems.

My latest Substack post gets into the real story: what the research says, why the most popular IF approach often works against you, and what I actually find more helpful. It's the kind of thing I wish more people knew before they spent months white-knuckling through their mornings.
👉 https://bit.ly/Intermittent-Fasting-And-Weight-Loss

A little something fun coming up — I'm doing a live IG recipe demo on March 25th at 12 PM EST, and we're making Egg Roll in a Bowl. Follow along here:

And if you want to explore the bigger picture of holistic health, I’ll also be speaking at the upcoming Valley holistic conference. Register here 👉 https://www.valleyhealth.com/services/holistic-conference

02/26/2026

𝐈𝐧𝐭𝐞𝐫𝐦𝐢𝐭𝐭𝐞𝐧𝐭 𝐟𝐚𝐬𝐭𝐢𝐧𝐠: 𝐦𝐢𝐫𝐚𝐜𝐥𝐞 𝐟𝐢𝐱 𝐨𝐫 𝐣𝐮𝐬𝐭 𝐫𝐞𝐚𝐥𝐥𝐲 𝐠𝐨𝐨𝐝 𝐦𝐚𝐫𝐤𝐞𝐭𝐢𝐧𝐠?👀

I was featured in a new piece by Korin Miller for SELF breaking down what the science actually says about time-restricted eating—and let’s just say… it’s not as dramatic as social media makes it sound.

A massive review in the Cochrane Database of Systematic Reviews looked at 22 randomized clinical trials (nearly 2,000 adults worldwide) and found that intermittent fasting wasn’t more effective for weight loss than traditional calorie restriction—or even making no changes at all. As study co-author Diane Rigassio Radler, PhD, explains, it may work for some people—but it’s not superior to other approaches.

Other experts weighed in too, including Christen Cooper, EdD, RDN, and Kelli Metzger, RD, who highlight a big issue: focusing on when you eat can distract from what you eat. And yes—calories, protein, and overall diet quality still matter. A lot.

In the article, I share why:

➡️ Overeating during eating windows can cancel out any “fasting” effect.

➡️ Not eating enough can slow metabolism.

➡️ Skimping on protein can impact muscle (and your metabolic rate).

➡️ Late-night eating may be the one area where timing truly makes a difference.

Bottom line? If intermittent fasting works for you, great. But sustainable weight loss is less about the clock and more about consistency, protein, whole foods, and realistic habits you can actually live with.

Curious what the full research says—and what experts recommend instead? Go give the article a read. It might just change how you think about that 16:8 schedule.

👉 https://www.self.com/story/intermittent-fasting-for-weight-loss

02/24/2026

𝐂𝐚𝐫𝐛𝐬 𝐠𝐞𝐭 𝐚 𝐛𝐚𝐝 𝐫𝐞𝐩𝐮𝐭𝐚𝐭𝐢𝐨𝐧 — and honestly, a lot of women are paying for it with low energy, tougher workouts, mood dips, and sleep that just feels… off.

If you’ve ever cut carbs and felt great at first — only to hit a wall later — you’re not imagining it. Carbohydrates play a huge role in hormone balance, stress resilience, recovery, and even how clearly you think throughout the day.

Inside, I get into:
✔️ What “high-quality” carbs actually look like
✔️ Realistic portion sizes that support your goals
✔️ How to add carbs back in without the blood sugar rollercoaster
✔️ The simple pairing strategy that makes all the difference

The practical how-to (including exactly what to eat and when) is on the other side — you’ll need to subscribe to my Substack to unlock the rest.

If you’re trying to feel better in your body without going to extremes, this one’s worth it.
👉 https://bit.ly/Why-Women-Need-Carbs

And if you're interested in going deeper into sustainable self-care, I’ll be delivering a keynote on caregiver self-care at the upcoming Valley Health Holistic Conference—you can learn more and join us there.
👉 https://www.valleyhealth.com/services/holistic-conference

02/21/2026

𝐈𝐧 𝐦𝐲 𝐰𝐨𝐫𝐤 𝐚𝐬 𝐚𝐧 𝐑𝐃, 𝐛𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭 𝐢𝐬 𝐨𝐧𝐞 𝐨𝐟 𝐭𝐡𝐞 𝐦𝐞𝐚𝐥𝐬 𝐰𝐨𝐦𝐞𝐧 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐞 𝐰𝐢𝐭𝐡 𝐦𝐨𝐬𝐭.

And I get it. You want something that feels good to eat, not just something that’s “good for you.”

Pancakes can be a fun treat breakfast—but if I eat a plate of mostly carbs, I’m usually tired and hungry an hour later. 🙃

So when pancake cravings hit, I’m not saying skip them. I’m saying pair them with something that pulls some weight: eggs on the side, a scoop of cottage cheese, or Greek yogurt plus berries on top. If you’re making them from scratch, you can also swap half the flour for oat flour or almond flour.

Small shifts, same breakfast. You’ll actually feel the difference.

Get more tips like this on my Substack 👉 jessicacording.substack.com

02/19/2026

𝐌𝐨𝐬𝐭 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐚𝐝𝐯𝐢𝐜𝐞 𝐨𝐧𝐥𝐢𝐧𝐞 𝐢𝐬 𝐞𝐢𝐭𝐡𝐞𝐫 𝐞𝐱𝐭𝐫𝐞𝐦𝐞… 𝐨𝐫 𝐰𝐞𝐢𝐫𝐝𝐥𝐲 𝐬𝐭𝐫𝐞𝐬𝐬𝐟𝐮𝐥.

This SELF article by Audrey Bruno is the kind of explanation I wish everyone got up front, because it focuses on how protein fits into a normal day, not a perfect day.

I’m featured alongside Edwina Clark, MS, RD, Edwina Clark and Wendy Lopez, MS, RD, CDCES, (co-founder of Diabetes Digital). If you’ve ever wondered about timing, how to think about “enough,” or why dinner ends up being the protein-heavy meal, this one’s for you.

Read the article for the full breakdown.

👉 https://www.self.com/story/whats-the-best-time-to-eat-protein

02/17/2026

Can I say something that I wish more people heard this time of year?

𝐈𝐟 𝐲𝐨𝐮’𝐯𝐞 𝐛𝐞𝐞𝐧 𝐟𝐞𝐞𝐥𝐢𝐧𝐠 𝐡𝐮𝐧𝐠𝐫𝐢𝐞𝐫 𝐭𝐡𝐚𝐧 𝐮𝐬𝐮𝐚𝐥 𝐭𝐡𝐢𝐬 𝐰𝐢𝐧𝐭𝐞𝐫 — like you eat, feel okay for a bit, and then suddenly you’re thinking about food again… you’re not weird for that. And you’re not doing anything wrong.

Around this time every year, I start hearing the same things:
“Why am I hungry all the time lately?”
“Did I mess up my metabolism?”
“Do I need to cut back because I’m eating more?”

And honestly, I get why your brain goes there. When your appetite changes, it can feel scary. Like you lost control of something you thought you had figured out.

But most of the time, this is just your body responding to winter.

The wanting warm, filling food.
The way lighter meals don’t feel as satisfying.
The “I need something else” feeling even after a snack.

That’s not you failing. That’s your body trying to keep you fueled, warm, and functioning.

I wrote a deeper piece about what’s actually happening behind winter hunger — and how to support your body without going into restriction or food guilt mode.

The full post is on my Substack.

If your appetite has been feeling louder lately and it’s been messing with your head a little… this is for you.

Subscribe on Substack to read the full post. 👉 https://bit.ly/Why-You-Feel-Hungrier-In-Winter

Winter isn’t the season to fight your body.
It might be the season to trust it a little more.

02/15/2026

I’m so grateful that my work as a media RD gives me the chance to engage in so many meaningful conversations. Taking a look back at Q4 I’m humbled by getting to work with and be featured in Forbes, Women's Health, North American Olive Oil Association (NAOOA), PARADE Magazine, Delish, EatingWell, SELF, Everyday Health, and even MSN — Q4 was packed with conversations I genuinely care about.

Here’s what I loved most:
We didn’t just talk about what to eat.
We talked about why you feel the way you feel — your energy, your focus, your mood, your metabolism, your real life.

Across my Forbes features and media quotes, we covered things like:
• Why hanger is absolutely real (and yes, it can wreck your workday)
• How brain fog isn’t something you just have to “push through”
• The truth about zero-sugar foods and what’s actually inside them
• Why extra virgin olive oil still deserves main character energy (and how to spot the real thing)
• How fiber trends like “fibermaxxing” can help — and where people get it wrong
• How non-alcoholic beverages are reshaping social wellness
• …and more

Plus on the podcast, we went deeper with incredible guests, including:
• Dr. Jessica Shepherd & Rachel Katzman of Pvolve — on functional fitness and building strength for real life
• Jackie Hutson (Piper & Mint) — on women’s sleep, recovery, and why comfort actually matters
• Dr. Srini Pillay — on how an “unfocused” mind can actually boost creativity and problem-solving

And honestly? The best part has been the conversations with you. The questions. The “wait… that makes so much sense” moments. The small changes that start adding up.

If you missed any of my 2025 Q4 media features, this is your sign to catch up — whether you’re here for practical swaps, metabolism support, brain health, energy stability, or just making food and health feel less overwhelming and more doable. 👉 https://bit.ly/2025-Q4-Media-Round-Up

Come hang out with me on IG and Substack jessicacording.substack.com for quick tips, behind-the-scenes media moments, and my real-time thoughts on nutrition trends.

Now I’m curious —
What topic from Q4 do you want to go deeper on next? 👇

02/12/2026

Fueling female athletes isn’t just about protein shakes and pre-game snacks. It’s about hormones, recovery, long-term health, and yes… carbs finally getting the respect they deserve. ❄️🏅

In my latest Forbes article, 𝐈 𝐛𝐫𝐞𝐚𝐤 𝐝𝐨𝐰𝐧 𝐡𝐨𝐰 𝐟𝐞𝐦𝐚𝐥𝐞 𝐚𝐭𝐡𝐥𝐞𝐭𝐞𝐬 𝐚𝐫𝐞 𝐫𝐞𝐚𝐥𝐥𝐲 𝐟𝐮𝐞𝐥𝐢𝐧𝐠 𝐩𝐞𝐫𝐟𝐨𝐫𝐦𝐚𝐧𝐜𝐞—with insights from Elizabeth Shaw, MS, RDN, CPT Shaw's Simple Swaps and Dawn Jackson Blatner, RDN, CSSD on why macronutrients, micronutrients, and recovery nutrition all matter more than most people realize.

I also spotlight real stories behind the Games, including the partnership between Painterland Sisters (founded by fourth-generation organic dairy farmers Stephanie and Hayley Painter) and the USA Curling Women’s Team (Team Peterson)—elite athletes balancing Olympic training, careers, and motherhood while prioritizing smart, everyday fueling.

Plus, we get into practical foods (think yogurt, berries, nuts, and honey) that support recovery and performance whether you’re competing on ice or just trying to survive a tough workout week.

If you’ve ever wondered what actually powers elite performance—and what parts of that you can apply to your own routine—this one’s for you.

👉 Read the full article to see how consistent fueling supports strength, energy, and longevity on and off the world stage.
👉 https://www.forbes.com/sites/jesscording/2026/02/06/fueling-female-athletes-at-the-winter-olympics/

02/10/2026

𝐒𝐧𝐚𝐜𝐤𝐢𝐧𝐠 𝐢𝐬𝐧’𝐭 𝐭𝐡𝐞 𝐩𝐫𝐨𝐛𝐥𝐞𝐦. 𝐔𝐧𝐩𝐥𝐚𝐧𝐧𝐞𝐝 𝐡𝐮𝐧𝐠𝐞𝐫 𝐢𝐬.

When you go too long between meals, your energy dips, cravings get louder, and it becomes much harder to choose what actually supports you. That’s why intentional snacking can be a smart, practical tool—not something to feel guilty about.

Here’s the simple checklist I use for snacks that actually work:
✅ Protein (10g+) to keep you satisfied
✅ Fiber (3g+) for fullness + digestive support
✅ Added sugar under ~5g when possible
✅ Healthy fats for staying power
✅ Sodium under ~200mg as a helpful guideline

I pulled together My Top 10 On-the-Go Snacks—the packaged options I personally keep stocked because they’re convenient and they help you stay steady between meals (sweet + savory, with a quick label cheat sheet).

Read the full post here 👉 https://bit.ly/My-Top-10-On-the-Go-Snacks

And if you want to try Thrive Market, you can get 40% off: http://thrv.me/oV58Vm

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