Diehl Nutrition

04/09/2025

Happy September, everyone! In this months newsletter I discuss a sensitive and important topic - weight & body image. You can also find:

🍍 Topic: Weight & Body Image

🍍 Gut Health: AutoImmune and Leaky Gut connection

🍍 Cortisol: Urine vs Blood Testing

🍍 Product of the Month: 🍪

🍍 Food of the Month: 🫐

🍍 Recipe of the Month

🍍 September Foods In Season

🔗: http://eepurl.com/jl02F6

Have a beautiful month! 🙏🏻 🧡

06/08/2025

So many delicious foods in season this month! 😍When working with clients, I am always talking to them about the importance of getting a variety of veggies in their daily menu for 3 reasons:

#1. Every chemical and metabolic reaction in the body requires micronutrients to do its thing. If we’re deficient, it creates kinks in the system which can lead to a long list of health issues.

#2. For optimal gut health you MUST consume fiber (soluble) and polyphenols. It is the primary fuel source for your GI. (If you’re taking a probiotic but not fueling the bacteria, you’re wasting your $).

#3. Fiber regulates blood sugar levels and cholesterol. It also binds toxins, heavy metals, and pathogens.

Be sure to add COLOR to your menu every week. Meaning, do not eat the same veggie every day. Pick 3-4 veggies of different color to consume every week. Preferably IN SEASON veggies - they’re most nutritious & always on sale. Nutrition & save money? Win/win!

Enjoy, ya’ll!! 😋

05/08/2025

Happy August, everyone! 🏖️

I was out early yesterday morning for my walk and, I hate to say this, but I could smell Fall in the air. I couldn’t believe it. We have one more month left of Summer so let’s enjoy it one day at a time!

September is a very busy month in the wellness industry. People are feeling the effects of travel, dining out more, and drinking more alcohol than they usually do. So come September, everyone is looking to “get back on track” with their health goals. As the saying goes, the power is in the NOW. Not a day, 1 week, or 1 month from now. Get started on this now.

In August newsletter I discuss:

🍍 Top 3 tips to getting started with your health.

🍍 GI Education: What is the Bacterial Phyla? What it means when the phyla is low or high, and foods that fuel.

🍍 Adrenal/Cortisol Education: Why blood cortisol is not the best way to measure cortisol levels.

🍍 Product Review: My favorite granola 😋

🍍 Food of the month: A food people put in the “bad” category - I debunk this.

🍍 Recipe of the month: A great easy side dish for a hot summer night and/or bbq.

🍍 August foods in season: The list is growing! 🤩

Link: http://eepurl.com/jkA7KQ

Wishing you all a happy, healthy, and relaxing August!

XO ❤️

As a nutritionist, personal trainer and health educator, Katies goal is to help educate you on the importance of a balanced and healthy lifestyle.

11/07/2025

I tell everyone I work with that - Nutrition is not complicated. Learning how to eat right for your body is not complicated. It’s a simple flow. It is the noise out there in the world that makes it complicated.

Do you need to fast to drive weight loss?
No. I do not advise more than 12 hours.

Do you need to cut carbs to drive weight loss?
No. We all have an allowance of carbs every day. Your body needs and loves the right kind of carbs.

Do you need to eat small portions to drive weight loss. 💯 No. When I provide example menus of a “perfect day” for clients they are 🤯 at how much food is shown. Your body is a MACHINE and requires fuel to function. Less is not more here.

Do you need to never eat a sweet again to drive weight loss?
No. Desserts are part of life’s simple pleasures. Eat well, clean, and balanced and enjoy your sweets with zero guilt.

Do you need to give up bread & dairy to drive weight loss?
No. Unless you have a GI reason. Quality bread is 🔑. Dairy 1-3 servings a day of quality dairy is good.

I teach you how to eat the way your body is designed to. It’s not complicated - it’s simple.

If you’re confused and tired of the conflicting noise out there let me help you debunk it all so you’ll never be confused again.

Schedule a FREE 15 minute call with me to learn more about how I can help you & next steps.

Schedule 👇🏻
https://shorturl.at/5QcSW

Friendly reminder, I m in network with Aetna, Anthem (BCBS), UHC, Oxford, and Cigna.

I look forward to helping you live your best life by living your healthiest life. 🫶🏻

01/05/2025

Happy May, ya’ll! 🍓 Grill season is here! 🥳 You can find this months 20 minute or less recipe, Strawberry Basil Chicken, in my May newsletter. Also featured is a blog post on listening to your body, gut health education where we learn about Secretory IgA (immune system), details on the *new* Adrenal/Cortisol test I am running in my practice, foods in season, & more!

Link 👉🏻 http://eepurl.com/jdCbyo

Wishing you all a happy and HEALTHY month of May! 🙏🏻

05/02/2025

Good morning, 🌎! Over the last 8 months I have been struggling with a long list of mystery health issues after getting food pxing from a salad (even the healthiest ppl are not invincible!).

Medical professionals have accused me of an eating disorder bc of low zinc levels. I’ve been told it’s my grief/loss/mental that is creating it (I started to believe that this could be). But all along my intuition and synchronicities along the way were telling me —> PARASITE. 🤢 All medical professionals dismissed this idea.

Thank GOD 🙏🏻 for my intuition, knowledge, and the stool test I run in my practice, GI MAP. I knew it was something in my gut — I ran a few tests until finally it showed, not 1 but TWO 🤢 parasites.

All this time and money spent seeing different people, but the whole time the key to finding my answer was in my own pocket. GI Map test for the win!!

You can learn more about my journey in my February newsletter —> https://shorturl.at/K60g1 . In my newsletter you can also find, my top Amazon picks, education on leaky gut (which I now have), recipe & product of the month, and foods in season.

As for my 🦠 journey, it’s going to be a long road to healing. I started with Flagyl prescription, taking a few days off and going straight into .hood ParaFy cleansing kit. 🤞🏻 (get 10% off w/ code: KATIEDIEH20). I need to kick these buggers out so my immune system can calm down (mast cell activation syndrome/histamine intolerance) so my gut can begin to heal. I look fwd to bringing my body back to balance and good health. I have missed being my true self. 🙏🏻

If you have any health issue (of any kind) and/or GI discomfort, please contact me and let’s run your GI Map test to identify what’s is going on inside that belly. Your gut is your 2nd brain. It has everything to do with, everything. That is not a myth or rumor - it is a fact. 🤗❤️

30/01/2025

There are so many GI products out there in the 🌎 right now it’s overwhelming. I get asked about GI products constantly. 90% of the time I have never heard of them. Spending money on supplements that you do not need is not going to fix your GI issues. Getting to the root of your GI issues - is going to fix your GI issues.Common GI patterns I see:🍍 Digestive insufficiency (low digestive enzyme output) 🍍 Low stomach acid🍍 Low commensal/keystone bacteria (good guys)🍍 Opportunistic Bacteria Overgrowths🍍 Dysbiosis(imbalance of good vs opportunistic)🍍 SIBO patterns🍍 H Pylori 🍍 Leaky Gut (almost always w ppl w GI issues)In my practice I run a PCR DNA stool analysis test that tells us, to the best of our ability, full picture to what’s going on inside your GI. This test will tell us why you’re feeling the way you’re feeling & pinpoint exactly what needs love & attention so you can HEAL.Save the time & money on products & test do NOT guess! You will not regret it — I promise! Having GI issues? Schedule a free 15 minute consult call with me to discuss how I can help you & next steps —> https://shorturl.at/tOn2a

26/01/2025

We healed her GI by running the GI Map test (comprehensive PCR stool analysis test) that identified the root cause to her GI issues. This allowed me to find what needed love, support, and healing. Paired that with supportive nutrition & structure of it all. ❤️

If you’re having GI issues and following product trends you see on social platforms you are doing it all WRONG. It is not a once size fits all model to healing (just like nutrition isn’t either). You need to identify what is causing your symptoms so you can address it at the root. Probiotics will not solve your problem. Nor will NAC, Colostrum, or any other trending product (I stopped paying attn 😂). 🙅🏼‍♀️

To learn more about how I can help you, you can schedule a free 15 minute consult call! 🤗

Link —> https://shorturl.at/T9nss

22/01/2025

99.9% of clients who reach out to me for any health concern are not eating enough to achieve their goals.

We STILL live in a society where people are brainwashed to believe, “eat less, move more” or a certain FAD diet is the only way that you’ll successfully drive results (and now the popular meds).

I DEBUNK this myth. It is false. And here is why.

We are all unique. Individually we require X amount of calories (energy) and out of those calories X amount of macronutrients (energy).

Common patterns I see:

🍍 First half of the day, do not eat very much. Skip breakfast or minimal food up until the 2-3pm window - then game on.

🍍 Post dinner snacking. (There’s a big reason for this — which I educate on)

🍍 Low carb. All of us have a carb allowance that we can consume every day. Low carb is NOT the answer.

🍍 Fasting. There’s a place and time for fasting. But in general, fasting is no bueno. (Esp for women)

🍍 Dehydration. We NEED h20. Water is essential for nearly every function in the human body (super important for weight loss).

🍍 Going hours after working out without eating OR not eating the right foods.

If you’ve been struggling with any health journey you’re on, whether it be a metabolic condition, weight loss (or gain) journey, or having a hard time building muscle - I can help save you a lot of time, energy, money, and effort trying to figure it out (put down the social media!).

To learn more about my services and how I can help you. Schedule a FREE 15 minute call. Link —> https://shorturl.at/clpKT ❤️

Insurance accepted: Anthem, Aetna, Cigna, United HC, Oxford

17/01/2025

When people call me they are shocked to hear that I accept insurance because most people in my profession, do not. The reason why I decided to accept insurance after being out of pocket for 7 years is because I want to be able to help everyone that wants and/or needs my help - not just the individuals who can afford it. Here are some things you need to know about your insurance working with me.

We have 2 categories that I can bill: Preventative Health and Medical Nutritional Therapy.

By law, all providers have to offer their clients “X” preventative visits per calendar year. These sessions (99% of the time) do not have a copay nor go towards your deductible - making these sessions ZERO cost to you. See below what is usually the case per provider:

🍍 Cigna - 3 visits
🍍 Aetna - 10 visits (w a Dr referral we can get 26!)
🍍 Anthem - Unlimited
🍍 UHC/Oxford - 1 (sometimes a copay applies)

Medicinal Nutritional Therapy - It has to be “medically necessary” (this always makes me laugh — your health is ALWAYS necessary) for visits. This requires a Drs referral noting the diagnosis code (ICD-10) for the visit. Most dx are covered.

The majority of my clients pay ZERO 💰 out of their pocket to work with me. It’s a win/win! It’ll cost you nothing or minimal to learn how to live your best life by living your healthiest life. THIS is why I decided to accept insurance. I am here to help YOU.

My specialities:

🍍 Weight management
🍍 Sports Nutrition
🍍 Gut health (any and ALL GI disorders - I got you!)
🍍 Metabolic Conditions (high cholesterol, high BP, diabetes, etc).
🍍 Organic Acids (metabolic pathways)
🍍 Autoimmune (hint: check that belly!!)
🍍 Behavioral Habits # #
🍍 Intuitive Eating
🍍 Easy cooking/meal planning
🍍 Nutrition Education / Lifestyle

To name a few! If you have any health issue or concern - understand that that root of the problem LIKELY stems from your gut health and your wellness choices.

To learn more on how to work with me you can schedule a FREE 15 minute 📞 . We will discuss your reason for contact, next steps, & questions you have. Note - my practice is VIRTUAL. Allowing me to work with anyone, anywhere. ❤️

Link to schedule —> https://shorturl.at/clpKT

07/01/2025

🍍 Why supplements can be dangerous 🍍

So many people come to me with the assumption that I am going to tell them what supplements to take. I’ve said this countless times but — you only need a supplement if you NEED it.

2024 was a great but also rough year for me. If you’ve been following along in my newsletters over the last 5 or so months I have dropped some breadcrumbs on some health challenges I have been having. I am not a patient person when it comes to health. I am incredibly proactive. Some may think I am a little wacko about it but I do not stop until I find my answer. WE know our bodies best. So if you’re in a health situation and you keep hearing “your labs are fine, all is good”, here is your friendly reminder to never give up until you figure it out!

Back in May I took a methylated B Vitamin supplement (that my Dr, who I trusted, recommended) and within 2 weeks did damage to my body. It wasn’t until the last 3 weeks that I have figured this out (6 months later). Pretty much this vitamin manipulated my methylation pathways causing a very-very long list of health issues. Threw my body off balance. The full story is in my January newsletter. Link 👉🏻 http://eepurl.com/i6_ouU

I keep my life private on social - I am only sharing this to build awareness for everyone out there who takes daily supplements and/or is questioning if they should.

Back in the day, did they have supplements? Nope. They had whole foods and nature. What your body needs is GOOD quality nutrition (which will help with optimal gut health) and your connection to nature (low stress). Your body does NOT need a long list of supplements daily.

I have never been a supplement heavy practitioner. Only when it comes to healing the gut. But, I will only recommend what is 100% necessary AND it’s short term, nutrition is #1.

If you’re taking supplements, I am going to challenge you to assess. Why are you taking this? Do you need to take this? For how long? And are you getting follow up bloodwork to show that it’s helping and/or hurting. Be careful. 🙏🏻

It’s been yet, another journey for me. I am dedicating 2025 will be the year of healing - physically, emotionally, spiritually. 🙏🏻✨ XO ❤️

20/11/2024

Save the date: January 15, 20205 - Thrive Together *New* Program.

Over the last few years, I have hosted a 30 day program every January that included 4 weeks of meal plans, grocery lists, goal setting, etc. However, this year I want to take a different approach and have created a *NEW* program for the start of 2025.

As I was brainstorming on what type of program I wanted to create for 2025, I wanted to go beyond just nutrition. For 2 main reasons.

1. How you feel emotionally and spiritually, is how you *choose* to show up in this world every day. If you feel good, you’ll make good choices. If you feel opposite of good, it can go the other way.

2. I do not share my personal journeys on social media. But, lets just say that my journey on this earth has put me in very unique and extremely challenging situations.
It is my experience of loss, grief, heartbreak, and being fed to the wolves more times than I would like to admit, that has given me an abundance of life experience (and continue to do so). Therefore, I have a lot more that I can offer people that bc goes beyond healthy living & Gi Health.

With this *NEW* 8 week program we will be focusing on 4 categories.

🍍 Nutrition
🍍 Fitness
🍍 Mental Health
🍍 Spirituality

The breakdown of the program, more details, and how to sign up is in the link in my bio! Early enrollment is open!

I am excited to share that side of me with the group!

I look forward to thriving together in 2025! 🤩