Mary Vance, Certified Nutrition Consultant

24/07/2025

I've been updating the materials for my self-study courses! The 21 day gut reset is perfect for you if you struggle with gas, bloating, reflux, or any nagging digestive issues. And the candida masterclass is my most popular course. Also check out my new 30 day perimenopause reset. Tap below to see all programs-- most of my courses are currently on sale!

Coaching programs and nutrition courses offered by Mary Vance, NC. I specialize in digestive health and wellness and women's health.

22/07/2025

New post up on the blog: skincare hacks every woman over 40 needs to know! Your skin can start to change during perimenopause. Here are plenty of tips both inside and out (supplements & topical products) on how to adjust for loss of elasticity and moisture.
Tap below to read.

Perimenopause brings skin changes. Use these perimenopause skin hacks to combat signs of aging and dullness.

14/07/2025

I've recently been seeing info about turmeric and curcumin causing liver damage (in rare cases) and wanted to clarify a few things about this. One very anti supplement doctor (a menopause specialist) in particular has been speaking out about it and also ashwagandha. I suspect there's a personal agenda there, but here's what to consider nonetheless.

First and foremost, the dose makes the poison. Humans have a tendency to think if a little is beneficial, a lot is more beneficial, but this is not the case. Even water will kill you if you drink too much. Same goes for supplements. More isn't always better. For curcumin specifically, I do not recommend over 1 gram daily. I personally take 800 mg daily.

Secondly, quality matters! There are a lot of s**t supplements out there that may be contaminated with heavy metals. I carefully vet and only use/recommend supplements from companies with the highest quality standards that do 3rd party testing.

Finally, you should ideally work with a professional who can help you determine what supplements you need based on your health status, for how long, and what dose. Herbs and botanicals specifically are powerful. Also monitor your labs to make sure there are no adverse effects.

Curcumin in particular has been shown to be liver protective in the right doses and may help with fatty liver. It's also incredibly anti-inflammatory and has been shown to be as effective as NSAIDs for reducing joint pain (due to its anti-inflammatory action). I've been taking it for years for my creaky knees and it helps a ton. There are far more studies associated with curcumin's benefits than cases of damage associated with it.

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03/07/2025

My mental health has been taking a big hit with this administration, but this is sending me. While RFK is fear mongering and MAHA is celebrating removal of food dyes from processed foods, Republicans are passing a bill that strips healthcare from 17 MILLION PEOPLE. Millions more will lose their nutrition assistance, and cuts to environmental protections mean more pollution and environmental toxins (wait RFK, didn’t you say THAT was a main cause of autism?). I can’t with the hypocrisy.

Newsflash: removing food dyes will have ZERO impact on public health, and you know what? That doesn’t make processed food healthier! You know what does have an impact on public health? AFFORDABLE HEALTHCARE and access to healthcare benefits via Medicare and Medicaid.

These cuts are happening to the very people who need them most because a few billionaires want to get richer. It’s impossible to spend that many billions in one’s lifetime, yet they are hoarding wealth so people in need can’t get life saving medications and treatments.

“You are focused on the color of candy while our public health system is dismantled” (via ). More people will die yearly because of this bill than anyone eating a tub of food dye.

66% of bankruptcies are caused by medical debt and happen to people who HAVE insurance. But yes, banning food dye is going to trickle down and help that person who lost her health insurance get healthier.

Happy birthday America! It’s super patriotic to rip away healthcare from 17 million people.

My cheeks are hot with rage now. Anyone else?

14/05/2025

Kristen’s perimenopause success story! She felt so much better after only 30 days.

If you can relate, you need my 30 Day Perimenopause Reset course. Doors open soon, so DM me to get on the early access VIP list where you’ll get a discount code.

Stay tuned for more deets about the course!

23/04/2025

If you want good energy and clarity all day (no 3pm crash!) and to build muscle and/or lose belly fat, here’s what ya need to do ⬇️

🥩prioritize protein for muscle & metabolism
🥗fiber for gut health
🏋️‍♀️daily movement & life heavy things!
💤sleep hygiene

Sounds easier said than done? Grab my free guide to help you put it all together: https://maryvancenc.myflodesk.com/perimenopause

16/04/2025

If you’re a gal over 35, you need my brand new FREE perimenopause resource guide. Get it below!

I created this guide because so many women are unfamiliar with perimenopause, the years leading up to menopause that can bring confusing and unexpected symptoms.

The first part of the guide includes a little self assessment to determine if you’re in perimenopause. Then you’ll get access to the hormone healthy recipe guide I created. And there are tips included about how to support hormone fluctuations during this phase.

You need this, especially if you’re unfamiliar with perimenopause or have been experiencing sudden symptoms.

Grab the guide here--> https://maryvancenc.myflodesk.com/perimenopause

09/04/2025

One of our favorite fast, easy (but looks fancy) weeknight meals: salmon bowls. Salmon is quick marinated in sesame soy then layered over rice (or cauliflower rice). Add carrot, pickled cukes, radish, avocado. You can also use ready-made or frozen rice to save more time. (pic from last night)
Get the recipe-->
https://maryvancenc.com/sesame-salmon-rice-bowls/

01/04/2025

New podcast episode all about hair loss, health health. We discuss causes and solutions. Hair loss is so common among the women with whom I work, and my blog posts on the topic are some of the most visited on my site.
You can listen to the episode here: https://podcasts.apple.com/us/podcast/girl-talk-decoded/id1781273764?i=1000701600939

We're a bit more active over on instagram, so check out our page and all past episodes here: https://www.instagram.com/girltalkdecodedpodcast/
and don't forget to give us a follow!

26/03/2025

I’ve been a nutritionist for over 20 years now. My focus has always been women’s health. Then I began to see how almost every woman with whom I worked had digestive issues that impacted their hormones or visa versa. So I started to focus more on digestion.

Nowadays I am seeing women in their 40s showing up with a laundry list of symptoms typically caused by the hormonal fluctuations that signal perimenopause. And digestive issues are a big part of this. So I’m finding myself pivoting more toward serving women in perimenopause who are experiencing the effects of shifting hormones. Sometimes these symptoms come on suddenly and almost always unexpectedly.

Women are poorly served in modern medicine and more likely to experience medical gaslighting. Add to that doctors overall are unfamiliar with perimenopause: “You’re too young to be in menopause/experiencing these symptoms.”

We’re seeing the conversations around women’s health changing for the better with more awareness toward peri and menopause. I’m here for it. It annoys me that women feel ashamed by and uneducated about this important phase in their lives. Puberty in reverse.

So, stay tuned for more perimenopause content, free resources, and info on the perimenopause course I’m launching next month. Also my website got a little spruce up, so go check it out:
www.maryvancenc.com

And yes, any weird symptom you have in your 40s (frozen shoulder? Chronic rage? Insomnia?)…. It’s probably perimenopause 😉

13/03/2025

Norovirus is surging, and many people I know (including myself) have succumbed to food poisoning recently (norovirus is a very contagious stomach flu whereas food poisoning is not contagious).

LISTEN UP: food poisoning sucks, but even worse, it can also have long lasting effects like post-infectious IBS and small intestine bacterial overgrowth (SIBO), and you want to prevent that from happening.

Post infectious IBS means the symptoms persist long after the initial infection clears because of disrupted gut motility which causes SIBO. Certain toxins from food poisoning can provoke a sort of autoimmune response that can cause gut nerve damage which affects the peristaltic action in your digestive tract, leading to SIBO. This happens in roughly 1 in 9 cases. If you continue to experience bloating, abdominal pain, constipation or diarrhea weeks after food poisoning, get tested for SIBO. (Ask me how)

I see these cases all the time in my practice, and SIBO is a real beast. It is difficult to treat, BUT you may be able to prevent it after a stomach flu or food poisoning.
Here’s how:
you can take activated charcoal which binds to toxins and can help stop diarrhea. may not work as well if you’re puking a lot.
Also take oil of oregano, a natural anti-microbial which can kill pathogens that cause food poisoning. Take saccharomyces boulardii which is very helpful for diarrhea and can support gut health.
Drink a lot of freshly grated ginger tea which is a natural pro kinetic that can help restore proper gut motility.

I see so many hard to treat SIBO cases in my practice that I’m super paranoid about food poisoning and always do this protocol if I get it.

Read more & get my protocol here:

Learn what causes food poisoning, how to protect yourself, and natural cures for food poisoning that lessen duration and relieve symptoms.

04/03/2025

There are many hot debates in the nutrition world, and seed oils (canola, vegetable oils, etc) are up there at the top. This week on our , we delve into the seed oil controversy: are seed oils as disease-promoting as many in the holistic nutrition world claim? Or can they be good for you? What does the science say? Listen to our take here!

https://podcasts.apple.com/us/podcast/8-the-truth-about-seed-oils-are-they-really-harming/id1781273764?i=1000697443961