Nutrition Awareness

05/08/2026

05/08/2026

Tell me a better way to spend a Thursday evening than talking with women about health, hormones, and nutrition… all while eating tacos and enchiladas 🌮

Last night, I was honored to speak alongside Dr. Alexandra Gerace from Highlands Direct Primary Care and Allie Demers from Anchor Pelvic Physical Therapy about women’s health during perimenopause and menopause.

We busted common diet myths and got real about the symptoms women experience in midlife like weight gain and muscle loss. The audience left with tangible tips on exactly how much protein to eat per day so they feel full, focused, and in control of food.

One the best questions after the talk I got was whether women should workout fasted.

Unless your workouts are low intensity, answer is almost always no. A fasted workout backfires later in the day because your body, desperate to recover, will send you strong cravings for sugar, snacks, or refined carbs.

Even a small dose of nutrition via a clear protein drink and piece of fruit fuels our muscles, cognition, and prevents dips in blood sugar later in the day (a common culprit of midday cravings)

Big shout out to Cocina 214 and the awesome wait staff who helped make the event beautiful & delicious, and for the 27 women who registered + attended. And of course, thanks to Dr. G for organizing such a special event.

🎤❤️ The most powerful performance variable for women in midlife is their biology, nutrition needs, and health.

If your organization serves or employs women in this season of life, I'd love to bring this conversation to your stage. DM me.

04/28/2026

Greens powders, colostrum, even multivitamins made our list. Find out which supplements we're not recommending and why, along with practical nutrition strategies to help you feel and look your best.

All on episode 210 of the Nutrition Awareness podcast!

Ps- Can you believe we have 210 episodes? It's a shame we haven't been sponsored by AG1 yet (sarcasm!!)

Link to listen is in the comments!

04/15/2026

Local to Orlando? Join us for an evening of conversation, education, and a yummy meal to help you navigate menopause with confidence!

I'm thrilled to partner with Dr. Alexandra Gerace at Highlands Direct Primary Care and Allie Demars on May 7th. I'll be speaking on evidence-based nutrition strategies for navigating peri-menopause and menopause.

Registration is only $10 (what!!) and includes dinner at Cocina 214 in Winter Park. Scan the QR code to reserve your spot, seats are limited.

04/14/2026

GLP-1 medications reduce your appetite, but they don't tell your body where to pull the weight from.

Without the right nutrition strategy, a lot of that weight can come from muscle not fat. Not ideal (especially if you want to maintain results and metabolic health).

I put together a short, practical guide on what to actually eat while on GLP-1s: protein targets, the case for creatine, and why fiber matters more than ever.

The link is in the comments, but you're welcome to ask me any questions.

- Kait Richardson, RDN

04/01/2026

Eating “perfectly” all week.
Completely off the rails by Friday night.
Back on track Monday.
Repeat repeat repeat 🫠
That was me for yeaaaars!

Here’s what nobody told me: that cycle isn’t a willpower problem. It’s a pattern problem.

And there are actually 4 distinct eating personalities that explain why people get stuck (and what works for each one!)

I just built a free 2-minute quiz to help you find yours.

Comment “QUIZ” and I’ll send it to you directly.

I send it manually because I’m a tech 🦕 so if you can’t wait, click the link in .awareness bio.

03/25/2026

You used to have your meals handled but then... you moved in with a man (😲!!_

Now, your leftovers disappear overnight.
There’s always ice cream in the freezer (that you didn’t even want!!)
And somehow you’re at dinner ordering apps, entrees, drinks and dessert... on a friggin' Tuesday.

Sound familiar?

This week on the Nutrition Awareness Podcast, we’re talking about the very real (and very unspoken) challenge of trying to eat well when your environment isn’t fully yours anymore.

It's on how to stick to your guns when you're..... sharing a kitchen with someone who eats completely differently than you.. navigating “big ordering energy” when you go out.. living with strong opinions about carbs, protein, or whatever Joe rogan diet is trending.. and realizing your food choices are now influenced 24/7

We get into allllllll of it but more importantly, we talk about what actually helps YOU stay well!

Things like:
- The “two-out-of-six” rule for dining out
- Why being well-fueled earlier in the day changes everything at night
- And how to take back just enough control without turning into the food police

If you’ve ever felt like eating well got harder the moment you stopped living alone, this one will hit. And hopefully, make you LOL along the way! ;)

🎧 Episode links in the comments!!

03/11/2026

The first ingredient in Heinz ketchup is tomato concentrate. That means the tomatoes have had most of their water content removed, typically via heat evaporation or filtration, which results in a thick, syrup-like liquid. This process reduces volume for easier, cheaper transport and storage, creating a longer shelf-life product.🥫

The first ingredient in Smash Kitchen ketchup is simple organic tomato puree. You can tell in the consistency. Heinz is a thin syrupy texture and Smash Kitchen has some actual tomato puree consistency to it (like real food should).🍅

You might be surprised I’m not recommending Primal Kitchen ketchup since I’m usually a big fan of their products. Well their ketchup sucks! It tastes like straight vinegar🤢

Where to find Smash Foods ketchup: Walmart, Sprouts

We only want food in our food. Follow .awareness for more simple swaps!

02/16/2026

Tried 2 new (to me) bars. Won’t buy either again. The taste has gotta be there! Doesn’t matter how “good” it is for you, if I don’t enjoy eating it I’m not going to recommend it.

02/03/2026

Let’s gooooooo! So sick of this frozen Florida tundra 🥶 Ready to get back out there and walk with our frands!! All are welcome!

01/30/2026

Health trends either rock our socks off or completely suck. As registered dietitians who love a biohack, we're sharing the health trends we're forgetting and which one's were owning in 2026.

You'll learn why you should LOVE...
- creatine
- saunas
- menopause talk
- CGMs
- muscle

And why you should block out...
-protein packed garbage snacks
- body checking
- absurdly high doses of GLP-1s
- supplements claiming to "bAlAnCe HoRmOnEs"

Give it a listen! If you're a Spotify user, the link is in the comments.

Podcast Episode · Nutrition Awareness · 01/29/2026 · 31m