EatFit4U

EatFit4U empowers you with personalized, science-based nutrition for managing chronic conditions, transplant recovery, and sustainable weight loss.

Led by dietitian Johanna López, we offer expert guidance and compassionate support to help you thrive.

01/06/2026

Came back from the holidays with more symptoms?
Your body isn’t failing—it’s adapting.

After stress, illness, pregnancy, GLP-1s, or years of dieting, your metabolism and hormones shift.
That means past routines might not work the same.

This season, measure progress by:
✔ Energy
✔ Digestion
✔ Cravings
✔ Sleep
✔ Labs
✔ How you feel in your body

January isn’t a race. It’s a reset.
Build goals that match the body you have today.

👉 Follow for real, functional nutrition that supports your biology—not just your weight.

12/31/2025

It’s not about starting from scratch.
It’s about continuing to build—with awareness, with calm, and with a nutrition approach that adapts to you, not the other way around.

✨ At EatFit4U, we believe in real processes.
In science, guidance, and respect for every body.

May 2026 bring you pressure-free health, energy that sustains you, and choices aligned with your whole well-being.

Thank you for trusting us.
We’re here with you for another year.

💚 Merry Christmas. May this season gift you peace, presence, and true health.

12/30/2025

Holiday stress doesn’t just change how you feel—it changes your hormones.
And those hormonal shifts affect your hunger, cravings, digestion, mood, and blood sugar in ways most people don’t realize.
This time of year, your body is under more pressure:
• Higher cortisol
• Dysregulated hunger hormones
• Slower digestion
• Bigger glucose swings
• Increased emotional eating
• More bloating and discomfort
None of this means you “lost control.”
It means your physiology is reacting to stress.
The good news?
You can support your system with simple nutrition strategies:
• Anchor meals with protein + fiber
• Use magnesium-rich veggies and omega-3 fats to regulate stress
• Lean on warm calming teas
• Choose complex carbs that support serotonin
• Use ginger and peppermint to soothe digestion
• Create grounding habits (slow eating, deep breaths, hydration)
Small shifts help your body feel safer—and when your nervous system is calmer, everything else gets easier.
Save this for the holidays.
Your body isn’t failing you. It’s communicating with you.

12/25/2025

This Christmas, we want to remind you that taking care of yourself is also a way to celebrate.
🌱 Not from restriction, but from intention.
🍽️ Not from guilt, but from balance.
🧠 Not from obligation, but from genuine care for your body.

At EatFit4U, we're here to support you so your well-being isn’t just a January goal, but a continuous, human journey.

💚 Merry Christmas. May this season gift you peace, presence, and true health.

12/23/2025

Winter changes more than the weather—it changes you.
Shorter days shift melatonin, serotonin, digestion, and appetite in real, measurable ways.
So if you’re more tired, craving comfort foods, or feeling less motivated, nothing is “wrong” with you. Your body is adapting to a seasonal biochemical shift.
Here’s what helps:
• Sunlight within the first hour of waking
• Vitamin D support
• Complex carbs for steady energy
• A consistent sleep routine
• Calm, grounding evening habits
Understanding your winter biology makes your choices clearer—and your self-talk much kinder.
Save this for the days you need the reminder:
It’s not willpower. It’s physiology.

12/18/2025

Holiday cocktails don’t have to derail your health.
And enjoying a drink doesn’t mean ignoring your body.
Alcohol affects digestion, sleep, mood, blood sugar, inflammation, and the liver, especially in a season already full of stress, rich meals, and disruptions in routine.
That’s why moderation matters—not for perfection, but for how you want to feel the next day.
This carousel gives you:
• Lighter, healthier cocktail ideas
• Options to reduce sugar and digestive symptoms
• What to avoid if you want to protect your gut and liver
• Smarter holiday drinking strategies
• And a realistic hangover recovery guide (because life happens)
The goal isn’t restriction.
It’s awareness, intention, and choosing what supports your body best.
Save this for your holiday gatherings.
Your health and your enjoyment can absolutely coexist.

12/16/2025

You don’t need a new year, a Monday, or a perfect plan to start feeling better.Tiny habits create real momentum—long before January 1 shows up.
Here are five changes you can start today, without pressure or perfection:
• Add protein to one meal
• Drink one extra glass of water
• Take a 5-minute walk
• Make your next snack intentional
• Pause 10 seconds before eating
These aren’t resolutions.
They’re small shifts that regulate your blood sugar, support digestion, calm your nervous system, and make your day feel easier.
Because the truth is:
It’s not the giant overhaul that changes your health.
It’s the consistent, gentle steps you take when no one is watching.
Save this as the reminder you’ll need all December:
Small now beats perfect later.

12/11/2025

If food feels harder in December, it’s not because you “lost control.”
It’s because your biology changes.
This month brings a perfect storm of triggers that affect how you eat:
• Higher cortisol from stress, family dynamics, travel, and overwhelm
• Lower serotonin from darker days and disrupted routines
• Dopamine spikes from constant food cues (buffets, treats, social pressure)
• A dysregulated nervous system from burnout, overstimulation, and emotional load
None of this is about willpower.
It’s about chemistry, physiology, and your environment shifting all at once.
And when your body is in survival mode, intuitive eating becomes more challenging—not because you failed, but because your system is overloaded.
This is where self-compassion matters.
When you stop labeling yourself as “good” or “bad,” you create space to actually hear your hunger, your fullness, and your emotional needs with more clarity.
Your body is not the enemy.
It’s doing the best it can with what this season demands.
Save this for the days when you need a reminder:
You don’t need more willpower. You need more understanding, support, and gentleness.

12/09/2025

Food safety is non-negotiable when you’re immunosuppressed.
Whether you’re recovering from a transplant, going through chemotherapy, or managing an autoimmune condition, holiday meals can carry higher risks.
This checklist helps you stay protected without feeling overwhelmed.
In this reel you’ll learn:
• What foods are safe for you during holiday gatherings
• Which high-risk items to avoid
• How to reduce exposure to bacteria and cross-contamination
• Simple habits that prevent infections and flare-ups
Your health comes first.
You can still enjoy the season—safely, confidently, and without fear.
Save this reel for every holiday event.
If you need personalized guidance for your condition, send me a message.

12/04/2025

You Have More Control Over Holiday Inflammation Than You Think
If you live with digestive issues, liver disease, IBS, IBD, SIBO, GERD, or post-surgical sensitivities, these five mistakes can make holiday symptoms much worse without you realizing it.
The good news: each one is 100 percent preventable.
In this carousel you’ll learn the silent habits that increase bloating, reflux, pain, urgency, and inflammation during the holidays, plus what you can start doing today to protect your gut.
Save this for the next family dinner or holiday event.
Small changes prevent big flare-ups.
If you want personalized guidance for your symptoms this season, send me a message.

12/02/2025

Eating differently doesn’t mean missing out.
If you live with digestive, liver, kidney, post-surgical, or other medical restrictions, you can still enjoy the holidays with confidence.
Save this Holiday Survival Plan to stay grounded, safe, and included all season long.

11/27/2025

GLP-1s can quiet the food chatter, but when you stop them, the why behind the noise is still there. The work is about understanding your triggers and building strategies that last. 💜

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Saint Petersburg, FL
33702

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http://www.eatfit4u.com/

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