St. Petersburg Nutrition

01/08/2026

Eating in a calorie deficit but still not losing weight?
Your body may be experiencing metabolic adaptation, which slows your metabolism to conserve energy. Did you know your metabolism can adapt within just a few weeks of calorie restriction? That’s why traditional dieting often stops working.

Metabolic testing reveals your true calorie needs. Paired with strength training and nutrient-dense meals, this helps break plateaus while preserving muscle.

12/12/2025

Check out these before and after’s!!!

January 1st is 19 days away… and our calendar ALWAYS books solid the minute the New Year hits.

In the last 90 days, 23 St. Petersburg locals (men + women, ages 25–65) have already:

—Dropped 12–45 lbs of pure fat (not water weight verified by body composition testing)
—Crushed bloating, joint pain, and that 3 pm crash
—Lowered blood pressure, blood sugar & cholesterol— many now off meds (with their doctor’s approval!)
—Got their energy, confidence, and beach/golf-course swagger back

This isn’t a fad diet or bootcamp. It’s 1-on-1 nutrition coaching built for your actual St. Pete lifestyle — yes, you can still hit Green Bench on Friday and the Saturday Morning Market😊

—Only 5 spots left for January!
Call (727) 344-9933 right now to sign up for your free consultation, reserve your spot + lock in 2025 pricing. First 5 who sign up for a package and mention the coupon code (FIT26) also receive $100 off any package!

The people who start in December are the ones posting beach pics by St. Paddy’s Day. Don’t be the one wishing you’d started sooner. Grab your spot before the New Year rush steals them all!

12/03/2025

Why can’t I lose weight? I am eating well and exercising, why isn’t the scale budging? If you find yourself asking these questions, metabolic testing may be right for you.

Metabolism is the process of converting food (calories) into energy. The efficiency with which your body does this is referred to as your metabolic rate. Many factors affect a person’s metabolic rate: weight, age, body composition, hormone levels, and gender making it a highly unique number.

Understanding your body’s unique metabolic rate will allow your Dietitian to customize your weight loss, weight gain, body composition or maintenance program more precisely to meet your goals.

It can screen for a slowed metabolism that may explain frustrated attempts to lose weight in the past. It can reveal changes in your metabolism during the weight loss process that can help trouble shoot a frustrating plateau.

Once you reach your goal, an RMR measurement can also give you the precise caloric prescription for maintenance to help you sustain that goal weight.

11/27/2025

Happy Thanksgiving, St. Pete fam! 🦃✨ No matter how big the feast gets today, these 6 simple tips will help you feel amazing, stay energized, and actually enjoy every single bite — without the food coma or guilt.

Swipe for your holiday survival guide →

Which tip are you trying first? Drop it below ⬇️ and tag the person you’re thankful to share pie with this year! 🥧🧡

11/14/2025

Weight gain during perimenopause and menopause? It’s NOT your fault—and it’s NOT inevitable!

Your hormones are changing, and that affects everything: → Metabolism slows down → Insulin sensitivity decreases
→ Sleep gets disrupted → Muscle becomes harder to maintain

But you’re not powerless!

What actually works: Foods that support hormone production, strategic strength training (game-changer!), sleep optimization and stress management

The secret? Working WITH your hormones, not fighting them.

At St. Petersburg Nutrition, we create personalized plans for women navigating perimenopause and menopause. No cookie-cutter diets. No punishment. Just real, science-backed support.

📍 Serving St. Pete locally + virtually across Florida Free phone consultation to get started. Full blog post at link in bio

Your body is going through a major transition—it deserves support, not shame. Let’s do this together.

Learn why weight loss is harder during perimenopause and menopause. Discover evidence-based nutrition and lifestyle strategies that work.

11/06/2025

The holiday season is here, which means we’ll be talking lots with clients about strategies for sticking to their nutrition plan and goals through the next few weeks. Balance and mindfulness are key—you don’t need to be perfect, but you do need to be aware.
Here’s our top tip for avoiding overeating this holiday season: Before meals, drink a full glass of water and take 1–2 deep breaths. This simple habit reduces overeating triggers and increases awareness of hunger and fullness cues.

Start meals with protein and fiber — eggs, Greek yogurt, beans, or high-fiber vegetables — to feel full faster and reduce cravings.
The most impactful nutrition strategies help you truly enjoy the holidays without derailing your progress. Schedule a free consultation for a personalized holiday plan tailored to your goals.

10/29/2025

🍂 Fall is here — a perfect time to reset your hormones and metabolism!
Seasonal foods like broccoli, Brussels sprouts, kale, and cabbage support estrogen metabolism and hormone balance. Pair them with healthy fats like avocado, nuts, or olive oil to enhance nutrient absorption.
💡 Tip: Add 1–2 servings of these cruciferous veggies daily. Combine with lean protein to stabilize blood sugar and maintain energy throughout the day.
Functional nutrition isn’t just about food—it’s about tailoring meals to your metabolism and hormone health.

10/17/2025

Are you using (or considering) Ozempic®, Wegovy®, Mounjaro®, or another GLP-1 injection for weight loss?

These medications can be incredibly effective for reducing appetite and improving blood sugar control — but success isn’t just about the injection.

The real key is working with a registered dietitian nutritionist who can guide you through:
🌱 Personalized meal planning
💪 Protein and nutrient optimization
⚖️ Overcoming weight loss plateaus
🥗 Maintaining results after stopping medication

In our latest blog post, we break down exactly how to combine GLP-1 injections with nutrition strategies to achieve safe, sustainable weight loss — and avoid rebound regain.

👉 Read the full article here: https://stpetersburgnutrition.com/ozempic-glp1-injection-weight-loss-dietitian/

Your healthiest, most confident self starts with the right support. 💚

Why you should always pair Ozempic and any other GLP-1 injection for weight loss with a registered dietitian

09/10/2025

🌱 Fuel your body, fuel your life.

Lasting weight loss isn’t just about cutting calories — it’s about optimizing your metabolism and body composition. Adequate protein, balanced carbs, and healthy fats ensure your body burns fuel efficiently instead of storing it. Meal timing and meal balance matters! What makes that number up on the scale matters (muscle vs fat). Each body is unique, let’s determine your individualize nutrition plan for your body’s success!

At St. Petersburg Nutrition, we’ve proudly served our community for 8 years — earning hundreds of 5-star reviews along the way. With Jeff’s 30+ years of experience in nutrition and fitness, we bring both science and real-world results to help you look, feel, and perform your best.

💪 Strong body. Clear mind. Energized day.
Let’s find your sunny side shine. ✨

08/31/2025

Struggling with Weight Loss? It’s Not Just About Diet or Exercise!

Tired of quick fixes that don’t work? Sustainable weight management starts with finding THE ROOT CAUSE! Hormones, metabolism, nutrient deficiencies, and gut health all play a role in why your body may not be cooperating.

✅Metabolic Testing- see how your body burns calories, work towards increasing metabolism if found slow or if found to be fast you could be hindering you progress with under fueling
✅Functional Nutrition Labs- identify hidden imbalances holding you back
✅Body Composition Analysis- know the real story behind the scale.

Stop guessing. Start addressing the root cause and create a personalized plan that works for YOU!

08/25/2025

Hi Brenda here at St. Petersburg Nutrition!

When we are struggling to stay on course and continue to try and make healthy choices- What motivates you to keep to your regimen and/to make improvements?

Understanding what motivates you to be healthy is essential because motivation drives action. Knowing what motivates you helps make day to day choices more meaningful and sustainable. Take a moment to answer our poll question to help you stay motivated!

08/15/2025

And its offically time to stock your pantries!! Denis Phillips reporting we are approaching peak hurricane season. Do not wait until the mad rush when a storm is announced, stock now!

As a registered dietitian, I’m often asked about what I eat. My essential grocery list of healthy non-perishable food items.