MM Nutrition, Puyallup, WA (2026)

03/11/2026

Lifestyle factors* play a pivotal role in cancer risk and mortality: here are three actionable insights to practice in risk reduction.

1. Be protein picky: process and red meats warrant particular consideration: classified as Group I (processed) and II (red) Carcinogens by the WHO for their direct impact on cancer risk, every 1.25 oz of processed meat or every 3.5 oz of red meat or consumed each week, increases cancer risk by 11-51% and 8-72%, respectively (% risk varies by cancer type).

2. Minimize process foods: women who regularly consume packaged breads, breakfast cereals, snack foods, sweetened beverages, refined grains, and sweets appear to have higher risk for diagnosis and metastasis for cancers of the breast and colon, even when controlling for the variables of body weight and degree of food processing.

3. Limit or abstain from alcohol: even moderate alcohol consumption has been shown to increase the likelihood of diagnosis. Women who consume 3 alcoholic drinks each week experience a 15% increase in breast cancer risk.

*Diets low in saturated fat, red and processed meat, sugar, ultra processed foods, and refined grains have been shown to substantially reduce risk for initial diagnosis, relapse, and metastasis.

03/10/2026

Patient Perspectives: Kim’s Story
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“Prior to MM, I had yo-yo dieted for years. I was great at “getting on the wagon,” and had lost 60 lbs before having kids.

Inevitably, some life event or stressor would come along and knock me off track, and the weight would creep back on. Then the cycle would start again.

I learned about MM through a friend from work. It was 6 months into the pandemic, and I was at my highest weight ever. I knew I was out of control and that I needed to do something to change the way I’d been approaching my weight.

I considered joining MM for weeks before getting up the nerve to reach out to Morgan. I knew it was going to require a large amount of effort. At the time, I was afraid that I was losing my freedom of choice, and I was afraid of not being able to hide from my mistakes.

Now, I understand that I’ll always have the freedom to make my own choices, and I’m down 85 pounds so far.

The physical transformation has lifted a literal and figurative weight off my shoulders.

I have always worked to maintain a sense of body positivity no matter my size, but I love the way I feel now and never want to go back.

I have finally accepted that this is a lifelong journey and that I will never be able to go back to my old habits; this is my new normal.

Thanks to MM, I’ve been able to establish habits and routines that have made growth possible.

I still struggle with asking for help or owning up to my missteps, but Morgan’s nonjudgmental approach and gentle prodding has really helped break down those barriers.

In my 18 months with MM, I have learned that self care has to be a priority.

I’m my best self when I make the time to practice healthy habits. When I do that, I feel better, my outlook is more optimistic and I am more successful, which feeds into my work and family life as well.

I viewed other weight loss programs as a temporary path to get where I needed to go.

MM has helped me understand what my body needs, and that means accepting a new behavioral norm.

I am learning mindfulness. I am practicing habits that make a healthy relationship with food easier to navigate on a day-to-day basis.

Even after all this time, it’s still a test of my patience and resilience. I ping pong between feelings of guilt and the acceptance that
fluctuations are a part of life.

I’m still working on my ability to indulge without overindulging, and my ability to navigate social situations without abandoning my well-intentioned plans halfway through the evening.

When I started MM, I gave myself permission to be patient and take it one step at a time.

I knew this process was going to require a lot of work, so I gave myself permission to focus on the nutrition and elements of the emotional work before even thinking about exercising.

A few months in, I introduced evening walks into my routine. A couple months later, I started a couch to 5k app. Then I started strength training.

Now, I work out 6 times a week and have never felt stronger.

Change is not easy but it absolutely is possible. I am so grateful for this program and for the change I see and feel.

It’s okay for change to be hard and it’s okay to give yourself permission to take small steps. As long as you are heading in the right direction. You will get there.”

-Kim Grotzke

03/08/2026

FAQ: What is hypothyroidism?
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Hypothyroidism is a condition characterized by an inactive thyroid.

Often discussed in the context of body weight, the thyroid plays a critical role in metabolism,
However, hormones produced by the thyroid impact more than just body weight.

While hypothyroidism can make weight management more difficult, it is not the sole symptom of thyroid dysfunction.

Common symptoms include increased sensitivity to cold, difficulty regulating body temperature, low heart rate, fatigue, thinning hair, constipation, dry skin, irregular menstrual cycles, and depression.

Thyroid conditions tend to affect women more than men: 1 in 8 women will develop a thyroid condition in their lifetime.

Hashimoto’s disease is the most common form of hypothyroidism.

Hashimoto’s disease occurs when the immune system mistakenly attacks the thyroid, leading to damage and low levels of thyroid hormones.

Thyroiditis, radiation, and thyroid surgery can also cause or contribute to the development of hypothyroidism.

Luckily, most cases of hypothyroidism are easily managed with medication.

Diagnosis and treatment of hypothyroidism is essential, as individuals with unmanaged thyroid conditions experience increased cancer risk.

Diagnosis is fairly straightforward, involving a simple blood test to measure TSH (thyroid stimulating hormone) and two additional hormones (T-3,4).

In certain instances, additional care may be needed in the diagnostic process in order to evaluate the potential for subclinical hypothyroidism.

Treatment for hypothyroidism almost always includes medication.

However, complementary therapies (nutrition, exercise, etc) are often necessary to provide additional relief from symptoms, improving and enhancing quality of life.

03/06/2026

Patient Perspectives: Tricia's Story
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"During the summer, my family likes to go hiking. Over the past few years, I really struggled due to my weight.

I had tried what felt like every optiont: I even had success and lost a good amount of weight, but I always packed the weight back on- and then some.

When I say I tried it all, I mean it! Keto, WW, Every other day diet, Whole 30, Atkins, Slim fast, Low Carb, High protein, Zone, South Beach, lemonade diet, eat for your blood type.... The list goes on and on!

I needed something different. When Morgan explained her approach I felt that it was absolutely unique and special.

I found out about MM Nutrition through my friend Lisa, who had been working with Morgan for several months. I had been watching Lisa post about her journey on facebook, and I was intrigued.

I warned Morgan before I signed up that I would give her a run for her money!
I am, by nature, pretty stubborn and a little bit sassy. My stubbornness has worked for me and against me on this journey. At first I was -at times- resistant to change, and wanted to do it my way.

The problem is, my way has a proven track record of not working. I had to let go of my way of thinking and develop a new way of thinking.

This was a bit like teaching a new driver how to operate a car with manual transmission: there was a lot of starting and stopping, and it was a bumpy ride at first. But once I got the hang of eating on plan and I was fully on board, my stubbornness became a beneficial tool for me.

I think some of the biggest non-scale changes I have noticed were that I have no more acid reflux, and it is so much easier to move.

When I lost 30 pounds I was shocked that I could play tag with my 6 year old daughter. My body moves easier and It feels all around better.

This journey to better health has not been easy but with Morgan by my side I have accomplished more than I ever thought that I would. I am 35 pounds down and looking forward to losing even more.

Now with the weight off I can't wait to go hiking with my family this summer. My teen boys won't have to wait for mama this year, they will be trying to keep up with me!"

-Tricia Croom

03/05/2026

👉 What is MM Nutrition? MM Nutrition & Wellness is a concierge medical nutrition and wellness practice, specializing in weight management, behavior change, and individual wellness.

We support and empower our patients as they work to cultivate meaningful, person-centered change in their daily lives.

👉 How does MM work with patients? Is MM a health coaching service? Unlike large national programs or gym-based nutrition services, we never use nutrition coaches or uncredentialed professionals.

All MM patients receive personal, ongoing access to a certified clinical nutritionist and weight management specialist, ensuring accuracy and efficacy. Patients in our signature programs receive daily txt access, educational tools to empower and support behavior change, and monthly teletherapy.

👉 Does MM prescribe GLP-1 Medications? No. While some of our patients do take GLP-1 medications, we do not act as certificated prescribers. We work in tandem with a patient’s physician as needed to facilitate patient care.

👉 Want to learn more? We welcome any and all questions about working together, and are dedicated to cultivating a path of individual wellness for each of our patients.

To learn more, send us a txt at 253 651 9382 to schedule a phone chat to ask questions, gauge fit, and begin your path to well, wherever it may lead you.

03/04/2026

Colorectal Cancer is the fourth most common cancer diagnosed in the US, and the second leading cause of cancer death. 1 in 24 people will be diagnosed with colorectal cancer in their lifetime.

Cancer incidence is rapidly increasing in younger patient populations, a trend that researchers attribute to shifts in lifestyle behaviors: 20% colorectal cancer cases in 2019 occurred in people 54 years or younger, an increase of 9% from 1995.

Per current research, more than half (55%) of all colorectal cancers occurring in the US are attributable to lifestyle factors. Poor diet, overweight/obesity, insufficient physical activity, high alcohol consumption, and smoking are all significant risk factors.

Reducing risk is well worth it: those diagnosed at younger ages tend to experience more aggressive disease and higher mortality rates.

Luckily, the following five habits pay dividends far beyond colorectal cancer prevention. Do your best to implement each as often as possible for your best odds at preventing cancer and other forms of chronic disease.

1. Reduce your consumption of red meat: Consuming more than 12 oz red meat (beef, pork, lamb) weekly increases risk for colorectal cancer by 40%.

2. Reduce your consumption of processed meat: Every 1.7 oz of processed meat (salami, sausage, bacon, pepperoni, jerky) consumed each week increases risk by 20%.

3. Reduce alcohol consumption: In 2023, the World Health Organization, issued a damning but accurate condemnation of alcohol, stating that, “there is no safe amount” when it comes to alcohol consumption and health. Light to moderate consumption (1-2 drinks daily) incurs a 1.2 fold increased risk for colorectal cancer.

4. Consume a high fiber diet: Consuming a high fiber diet (rich in whole foods- not supplements!) has been shown to notably improve gut health and reduce risk for colorectal cancer. A minimum of 30 g daily is recommended. A cup of cooked broccoli contains about 4.5 g

5. Exercise regularly: High levels (300+ minutes) of physical activity have been shown to reduce colorectal cancer by 14%. Sweat regularly to reduce risk!

03/03/2026

Patient Perspectives: Lesley’s Story
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“I work as a massage therapist, and a few years ago I had started noticing some changes in a few of my clients.

All three had weight issues, and after about a month between appointment times I’d noticed that their eyes were shinier, their skin was clearer, and their muscles had less inflammation.

I’d asked them what they were doing differently, and all three said MM Nutrition.

I liked what I was hearing about recipes, support, and education, so I reached out to Morgan and the rest is history.

Although I’m proud of the weight that I’ve lost, my proudest accomplishment thus far is my perseverance.

Initially, I lost a fair amount of weight, then experienced some life changing events, buying and selling a house, as well as some legal and estate changes.

Through that stressful process I gained some of the weight back, but prevented regaining all of it and worked the program using the support and accountability to get back on track.

I started to dive into my emotional eating habits with love, self-acceptance, and recognition and acceptance of what I was really striving towards.

Like many people, fear has naturally been an obstacle for me.

Especially powerful has been the fear of reaching out for help, recognizing and surrendering to the fact I had to build a healthy relationship with food.

That meant that I needed to stop telling myself that it was ok to “indulge” when I was feeling stressed. I had to recognize it for what it was: emotional eating, not indulging.

Morgan has taught me how to take nutrition to the next level with grocery shopping, new ways to eat out, how to plan for busy weeks, food prep, and most importantly, how to receive support when I am struggling.

Initially, my inner critic was awful.

I would never talk to other people like I talk to myself.

Now I am practicing kindness, encouragement, and letting myself feel uncomfortable when I mess up, owning my choices but being kind to myself through those moments of learning.

This process has, in large part, about transitioning to a state of empowerment: learning and recognizing that I can go do the thing thatI don’t think I can, and that even though I will likely try it,l and fail a few times, i will eventually succeed.

I have had to learn to stick with it and accept the back and forth nature of change.

MM has given me a new depth of understanding and broadened my horizons on myself and how I navigate my challenges with food and my health.

Support in that process has really helped solidify my baby steps in the overall direction of growth.

I am currently working to develop new ways to self soothe and practice self-care to help me take the best care of myself, learning to say no and set boundaries as a form of self preservation.

You’ve got to allow yourself to make mistakes and get back on track. And when you make mistakes or get back on track, just pause and feel that feeling and identify that feeling. Feelings need attention. They don’t stay long if you talk about them and work through them, but they are powerful and can override reasoning.

When I first started this program, it was about getting thin and lowering my blood pressure. Now it’s about taking care of myself, not going back to unhealthy forms of soothing, and learning to do more of the things that make my soul sing.

In this process, I’ve had to get rid of that “I am too busy” attitude, and start making time for things that are important for my health.”

-Lesley Bush

02/26/2026

FAQ: What is inflammation? Plus, Tips for an Anti Inflammatory Diet
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Inflammation is the body’s natural response to illness or injury. If you’ve ever witnessed the redness and irritation that accompany a hangnail or experienced the pain and swelling that occur with infection, you’re no stranger to acute inflammation.

Unlike acute inflammation, which occurs in response to specific injury or illness, chronic inflammation occurs when the immune system is pushed to its limits, often due to lifestyle factors that promote the production of free radicals- unstable cells that can go on to damage genetic material and cause additional inflammation and disease.

Chronic inflammation directly contributes to risk for chronic disease and serious conditions, including cancer, diabetes, heart disease, and dementia.

Individuals living with (or having a family history of) overweight/obesity, prediabetes, diabetes, cardiovascular disease, or dementia are at higher risk for chronic inflammation.

Luckily, just like lifestyle factors contribute to inflammation, lifestyle factors can relieve or prevent inflammation.

Eating an anti inflammatory diet, exercising consistently, and limiting/abstaining from alcohol can go a long way in preventing a vicious cycle of chronic inflammation and poor health.

An anti inflammatory diet is one that limits or abstains from inflammation producing foods and emphasizes anti inflammatory foods.

While it’s tempting to increase consumption of anti inflammatory foods without modifying consumption of pro inflammatory foods, doing so is rarely sufficient to counter the effects of chronic inflammation.

In order to reap the benefits of an anti inflammatory diet, reduction in pro inflammatory foods is essential.

Want to learn more about an anti inflammatory diet, or curious to know what a diet low in inflammation producing foods looks like?

Consider selecting 1-2 easy targets from each category below to help rebalance your dietary routine.

If you find yourself stuck in a proinflammatory cycle and struggling to gain traction in the direction of healthy habits, consider reaching out to a counselor, dietitian, or certified nutritionist to fortify your wellness practice.
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Pro Inflammatory Foods (Limit/avoid these):

01. Red and Processed Meat: Beef, pork, game meat, salami, pepperoni, deli style meats, bacon, sausage, and jerky.

02. Ultra Processed Foods: Breakfast cereal, snack foods, commercial bread and tortillas, protein bars and shakes, frozen meals.

03. Sugar: Desserts and bakery products, condiments, sugar sweetened beverages, honey, juice, candy, granola, granola bars, breakfast cereal, sweetened yogurt.

04. Saturated Fat: Whole and reduced fat dairy products, butter, red and processed meat, desserts and bakery products, snack foods, fatty cuts of poultry.

05. Alcohol: Even moderate alcohol consumption induces inflammation. Limit or avoid entirely.
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Anti Inflammatory Foods (Emphasize these)

01. Fruits and Vegetables: Prioritize fruits and veggies in their whole form. Dried and juiced are tasty, but they are higher in Calories and sugar and tend to be less satiating.

02. Seafood: Salmon and fatty fish provide the healthy Omega-3 fatty acids that tend to be lacking in the American diet, but each seafood variety wields unique benefits. Add oysters, clams, mussels, shrimp, scallops, and various species of white fish to your regular repertoire.

03. Beans, Legumes, and Tofu: Vegetarian proteins are economical and easy to prepare. Try beans or legumes for added fiber, or experiment with the adaptability of tofu.

04. Whole Grains and Healthy Fats: Most Americans over-consume both grains and fat, and they tend to consume the wrong types. When and where possible, choose whole grains over processed, and replace saturated fat with mono and polyunsaturated fats (olive oil, fatty fish, nuts, seeds, and avocado).

02/24/2026

Patient Perspectives: Heidi’s Story
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“After turning 40 this year, I was frustrated with the way I felt, physically and mentally. I was tired and felt stuck.

I’ve been working to manage my weight since college. Throughout the years, I’ve tried a number of things: cycling on and off Weight Watchers, a few elimination diets, Whole 30, paleo, vegan eating, and Beach Body.

I always had some measure of success before falling back into my old eating patterns.

I had good motivation to do well and be on plan until something in life inevitably came up. Once I fell off the plan, I was never able to restart and keep going: consistency and longevity became my struggle.

Last year, a friend and her husband were working with MM Nutrition and I was seeing their success with the program. I remember going out with friends for lunch and saying, “Monday I’ll take sugar out of my eating and see how that goes, if I’m not successful in a few weeks, I’ll call MM Nutrition.”

Well, I went home and talked to my husband and he supported me in saying “Why don’t you start now if you want to do it” So I called Morgan that night.

Initially, my biggest concern was just the overwhelming nature of change and the self conscious nature of changing your behavior: I worried about people knowing what I was doing, because what would happen if I went back to my old habits and disappointed myself and others?

Luckily, I’ve had so much support from my friends and family in this journey and it has been so positive.

In the beginning, limiting my snacking and not eating as many processed carbs felt like a big challenge.

I’ve since learned that eating bigger, healthier meals keeps me full and I don’t need to snack or mindlessly eat like I used to. So far in my journey, I’ve lost 35 lbs.

The support from Morgan around behavior change has been instrumental for me, and I think it’s the defining positive factor in my weight loss: I needed to change the way I thought about food.

Food has always been something I have loved and used as a reward in many ways. I loved all sweets and treats and often described myself as a “foodie.”

I got covid in January 2021 and lost my taste and sense of smell. I actually went through the stages of grief as this happened. To love food and have the taste taken away was huge for me.

At first I went vegan for a month and felt really good. But then as time went on I became angry and frustrated that I had no taste and would reward myself with food because I deserved it for having gone through this.

I knew that I shouldn’t be eating food that was bad for me -especially if I couldn’t taste it- but I ate it anyway. That’s when I started realizing my food problems and issues were on a deeper level.

I feel like the work I’ve done so far with MM in changing food behaviors has helped me arrive at a different place in my relationship with food.

This process has also required that I shift the way that I view myself beyond just food.

As a busy mom, I always put my kids and family first and felt like anything else was selfish. Now it’s my time too: I deserve this, and I am thankful I’m on this journey to be a healthier version of me.

MM has been such a huge support for me in that shift. The accountability of checking in multiple times through the week is a huge help for me to stay focused and working toward my goals.

Morgan is always a text away if you need extra support beyond those check ins. The material and support provided has been super helpful in helping me learn and grow.

I realize now that weight management is a life-long transition: there is no ending point.

Once I reach my goal, I’ll still continue to eat on plan 90-95% of the time, and I realize that it’s ok to ask for help again down the road if I struggle again.

A misconception in life is that people who diet and lose weight should be able to keep it off forever.

No one should feel like a failure if they don’t keep it off: just ask for help, and work on the process again.

I am excited about being a healthy me! I have cancer, diabetes, Alzheimer’s, and heart disease in my family tree and I’m trying to eliminate the risk factors to prevent these diseases.

I’ve also come to recognize that things in life are a choice.

MM makes suggestions on meal plans and recipes, but you have the choice to eat what you want. If I choose to eat off plan, then I just need to be ok with the outcome of that. I do make the choice to indulge and have treats. I just plan them out ahead and they aren’t a daily or weekly thing like they have been in the past.

I am most proud of the behavior changes I’ve made mentally and emotionally with MM. I’ve never been this successful with any weight loss before, and I’ve never experienced this much of an emotional transformation: I feel like I’m learning so much that will help me keep going when my time with MM is over.”

-Heidi Richard

02/19/2026

Nutrition Standoff: Italian Sub vs Taco
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An East Coast Italian Sub from Jimmy John's contains 970 Calories and 169% of the max recommendation for saturated fat.

Meanwhile, a Crunchy Taco from Taco Bell contains 170 Calories and 26% of the max recommendation for saturated fat.

1 Sub = 5.7 Tacos*

*Caloric Equivalency

02/17/2026

Patient Perspectives: Niki’s Story
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“Prior to MM, my husband and I had long been caught in the yo-yo process. We were tired of pre-packaged programs and wanted to learn how to eat real food and still lose weight.

The yo-yo cycle was wearing us out physically, mentally, and emotionally.

We had two Aunts that had had great success with MM, and we reached out after seeing their success.

The structure and accountability of MM has been extremely helpful.

Without the accountability, we would have gotten discouraged several times. It also helps to have someone kindly call you out when you’re having a few too many extras.

We are proud that we can now go on vacation or have a holiday and get right back on the plan, whereas before we would have been discouraged and given up when we’d made mistakes or had moments of going backwards.

Through our work with MM, we now realize we need to take time to focus on ourselves.

Work and life easily take over, and if we don't make time for us our eating gets out of control in an attempt to soothe and manage the stress.

Fifty plus years of ingrained habits is a hard thing to change. We feel we will always be working on our goal not to over eat and eat excess sugar. Like all addictions, it will be a lifelong process of replacing bad habits with new thought processes.

Morgan is the best about keeping you accountable without placing any condemnation.

In today’s world, it is often very hard to get advice without it making you feel bad. Morgan has never done this to us, which is so appreciated.

We have been given the real food options, emotional thought processes and assistance to make better eating and health decisions.

We definitely feel very empowered with this process. ”

- Nikki Bryan, Bremerton

02/14/2026

Sugar Standoff: Kale Salad Kit vs Krispy Kreme Doughnut
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Taylor Farm's Sweet Kale Chopped Salad Kit contains 700 Calories and 98% of the max rec for added sugar.

Meanwhile, a Krispy Kreme Doughnut contains 190 Calories and 40% of the max rec for sugar.

1 Salad Kit = 2.45 Krispy Kreme Doughnuts*

*Sugar equivalency

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