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Aimee Dempsey Nutrition, St. Louis, MO (2026)

01/09/2026

What if we ADD instead of RESTRICT??

When you live in a calorie deficit, your body runs low on the vitamins, minerals, and fiber it needs to do its job well, so it starts cutting corners.

And your metabolism down-regulates, or adapts.

Fruits and vegetables don’t just add volume.
They give your body, the micro nutrients and fiber that support energy, blood, sugar, regulation, gut health, and hundreds of body processes.

That’s how we get out of depletion and back into a place where your metabolism can function, optimally and efficiently.

So let’s keep the fruits and vegetables have it going so your body has the tools it needs to do the hard work you’re asking of it.

Who’s with me?! Drop your fave fruit or veggie emoji in the comments!

Also, feel free to drop your questions below-I’d be happy to cover them next!

01/05/2026

ADN Healthy Habits Challenge is LIVE!

First things first, drop your fave fruit and vegetable emoji in the comments!

This is what we're working on this week. Getting back to fruits and veggies after some holiday eating that maybe included some delicious rich food and sweet treats.

We are going to think about what we can ADD, not what we need to take away in the new year.

Here's why they're so important:
Antioxidants, essential vitamins and fiber, OH MY! 🍎🥦🍓🥒🍆🍊🥕🍇🌽🍉

The micronutrients and antioxidants in fruits and vegetables lower the risk of many chronic diseases and may help protect against certain types of cancer....but most of us aren't eating enough of them!

I typically have clients aim for 2 fruits and 3 vegetables each day, which nearly covers the national recommended servings of 2 cups fruit and 2.5 cups of vegetables each day.

The nutrients in fruits/veggies vary, which is why a variety is ideal, but if you only like 1 or 2, then eat those up! Eating some is ALWAYS better than eating none!

If you’re not currently eating enough fruits and vegetables, don’t try and jump immediately to 2 and 3 cups! Take baby steps...Add a fruit to with breakfast, or add an extra vegetable with dinner.

Maybe you can swap pretzels in the afternoon for some veggies and hummus…?

If you ARE eating enough, the challenge can be to try new fruits and vegetables, prepare them in new ways, and try to have 2 different fruits and 3 different vegetables each day. Bring on the COLOR!

Comment a 🥕 if you’re committing to this habit this week!

12/28/2025

If you’re thinking “I should probably do something in January…”
— THIS IS IT.

Not a reset.
Not a detox.
Not a 75-hard-adjacent nightmare.

Just simple habits that support your energy, your metabolism, and your real life.

Healthy Habits → Strong Metabolism starts January 4th.

For 4 weeks, we’ll focus on small habits that actually stick:
You’ll get a habit tracker, weekly emails, community accountability AND a live masterclass with me on February 5th:
“Healthy Habits → Strong Metabolism: Fueling What Comes Next” (Q&A included.)

And yes… the entire thing is $7.

👇 Comment “HABITS” and I’ll send you the link.

Small habits. Big impact.

12/22/2025

What would you add?

I'd love to hear in the comments any other tips and tricks for how you keep moving towards your goals during the holidays.

It's all up there in the post today, but the main things are:
1. Focus on FIBER and PROTEIN early in the day
2. MOVE your body
3. Stay HYDRATED
4. Ask yourself "is it worth it?"

The one things I didn't put in the post is to remember it's only a few meals. It's very often not the splurges we make for those few meals, but it's that we allow those couple of meals to get us into the mindset of "it's the holidays, it doesn't matter" and instead of getting back into the routine we know works for us, we end up giving up 4-6 weeks of progress to an all-or-nothing attitude.

If the holidays are freaking you out, please reach out. This is supposed to be the most wonderful time of the year--let's not have food be a part of the stress!

12/21/2025

What we’re seeing right now isn’t just “thinness.”
It’s malnutrition.

I’m using that word intentionally. As a dietitian working in both sports performance and clinically (in a hospital), malnutrition is something I formally diagnose. I know what it looks like. My eyes have been trained for it.

So much of what’s being normalized in media and athletic spaces right now fits that definition.

When calories are aggressively restricted in pursuit of extreme thinness, the body is under-fueled by definition. It’s depleted.

That is malnutrition—even if it’s socially praised, normalized, or framed as “discipline.”

I hesitated to speak on this — commenting on people’s physical bodies is something I try NOT to do.

However. This narrative is impacting the athletes I work with, the patients I see clinically, and the young girls who are watching all of it unfold.

When thinness becomes the goal:
• Performance suffers
• Recovery declines
• Disordered eating patterns become normalized
• Mental health is negatively impacted
• Long-term health risks increase—especially in young athletes

It is physically impossible to be the leanest version of yourself and the highest-performing version of yourself at the same time.

Sports performance nutrition lives in that tension, because it’s easy to lose sight of health when there are other big goals at play.

Two things can be true:
You can want to change body composition AND you can do so in a healthy, sustainable, well-fueled way.

Most of us (myself included) need support navigating that space—because we’re too close to our own lives to stay objective.

If any of this resonates with you—whether you’re an athlete, a parent of one, or someone who’s been chasing weight loss for years and feeling stuck—I’m a DM away. I’m always happy to talk.

And, I’d love to hear your thoughts in the comments. 🫶🏼

12/19/2025

Worried about the holiday cookies while sipping a glass of wine?
This is for you...

Your body can use sugar for energy.
Alcohol? It drops everything to get rid of it!

Sugar and alcohol are not metabolized the same way.

Sugar is a carbohydrate. Your body knows how to digest it, absorb it, store it, and use it for energy.

Alcohol is classified as a Group 1 carcinogen, and a toxin that needs to be cleared ASAP.

This isn’t about adding unnecessary moral value to food. It’s about understanding what actually happens in the body and making informed choices instead of demonizing the wrong things.

Context matters. Dose matters. And so does reality.

(Also, it isn't a felony to drive after eating three chocolate chip cookies even if you have the misfortune of a fender bender afterwards 😆)

Don't shoot the messenger.
Share this with a friend who needs to see it before the holiday party this weekend!

12/18/2025

Ever eat a meal… and feel starving an hour later?

It’s not a willpower problem…
it’s a balance problem!

I tested a popular frozen bowl that looked “healthy,” but at ~300 calories and very little fat, it wasn’t enough to keep me full or satisfied.

A balanced meal needs:
• Enough total calories (way more than 300!)
• Color (fiber)
• Protein, carbs AND fat!

Fat slows digestion, increases satisfaction, and helps keep hunger and cravings in check. For most people, that means aiming for ~15–20g of fat per meal.

Frozen meals can work — they just often need support. Ask yourself: what’s missing to make this a full meal?

➡️ I want to hear your stories…has this ever happened to you?? Share below!

🙋🏻‍♀️ Questions? Drop those in the comments as well!

12/10/2025

Not ending the year where you thought you would?

I’ve been there.

Trying SO hard to do the right things, but not seeing the results you wanted or feeling the way you wanted to feel.

Having energy to train hard sometimes, but then overdoing it, or getting hurt, only to leave you even farther behind on your goals.

Here at Aimee Dempsey Nutrition, you’ll learn how to:

•Fuel your body appropriately for YOUR goals
•Workout smarter (not just more, more, more)
•Manage stress and prioritize sleep
•Utilize supplements (if and when necessary)
•Be kind to yourself
•Create a personalized, sustainable way of eating so that you can maintain it for YEARS!

This is just a part of what you’ll learn when we work together.

You don’t have to keep restricting and working harder and harder to see results.

There’s a better way. I promise. 🫶🏼

Drop a comment or send me a DM if you’re ready to get started!!

12/08/2025

I tried it so you don’t have to…

Watermelon Protein Pop 🍉

Solid 4/10 here.
It’s like most clear proteins, but the aftertaste and mouthfeel are kinda weird.

But really… If you find yourself constantly grabbing for protein-infused everything, it’s time for us to talk.

There are much better ways to add protein to your diet that also include other very important things like fiber and vitamins and minerals!!!

12/03/2025

Yes, calories and macros matter, of course.
Don't hear what I'm not saying.

But here’s the part most athletes forget:

Your body can’t make minerals.
You have to eat them.

And minerals are the real MVPs of:
✔energy production
✔ muscle contraction
✔ recovery
✔ hydration
✔ hormone balance
✔ immune function

Most athletes aren’t depleted because they’re “bad eaters.”
They’re depleted because they’ve spent YEARS under-fueling (many unintentionally). Training hard on not enough food, relying on the same 5 “safe” meals, or focusing only on macros and missing micronutrients completely.

So yes…
Protein matters.
Carbs matter.
Timing matters.

But food quality matters just as much.
Color. Variety. Minerals.

Sodium, potassium, magnesium, zinc, copper, selenium, calcium, etc…
you NEED them for optimal performance and overall health!

If your energy has been off, your recovery feels slow, or you’re constantly tired despite “eating enough,” don’t overlook this piece.

Your performance (and your health) will thank you.

If you’re not sure where to start or how to fix lingering low energy, let’s talk.
I have strategy call spots open this month — book through the link in my bio. 💛

Post inspired by the amazing and her minerals discussion with the .collaborative this week!

12/01/2025

For years, I knew something was wrong.

And for years, I was told it was “normal“, “just stress” or that I could take hormonal birth control. (No thanks)

Here’s the truth:
Your body whispers long before it screams.
And you’re listening!
But then, when you've been brushed off enough times, you start to doubt yourself instead of the system.

Finding someone to listen, and getting answers…REAL solutions…changed everything for me.

Being believed…finally…after years of dismissal allowed me to believe in myself again.

And if you're in that place right now... please hear this:
You're not imagining it.
You're not overreacting.
You're not "too sensitive."
You're paying attention.

Advocate for yourself.
Ask again.
Find a provider who listens.
You deserve to feel good in your body, and to be taken seriously when something feels off.

I’m grateful every day that I trusted my gut. And I hope you trust yours, too.

💕 Aimee

PS— if you’ve been dismissed brushed off, you’re not alone. I see you. I get it. I’m here. 🫶🏼

Aimee Dempsey Nutrition

01/09/2026

01/05/2026

12/28/2025

12/22/2025

12/21/2025

12/19/2025

12/18/2025

12/10/2025

12/08/2025

12/03/2025

12/01/2025

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