But first, Pivot.

Latest Episodes:

Episode 40: Niccole's success story: fat loss, mindset and athletic comeback Nov 06, 2023

Show notes

When Niccole reached out in September 2022, she didn't feel like herself physically and mentally. As a former Divison I soccer player, it was hard to accept how she looked and felt in her body. She had regained all of the weight back plus some that she had worked so hard to get off after having her two children. She tried to lose the weight on her own, but things she had done in the past just weren't working anymore, and she struggled with motivation. In this episode, Niccole shares her accomplishments as well as the challenges she faced during her transformative year in the pivot nutrition coaching program.

In this episode:

Introduction
Why Niccole applied for nutrition coaching
Niccole's accomplishements in the last year
Challenges faced during the Pivot program
Biggest takeaways from the Pivot program
Niccole's athletic comeback
Final thoughts

Guest: Niccole Miller, Ph. D.
Website: https://www.identity-23.com/

Host: Danielle Rancourt, MS, RD, CSSD, LD

Connect with Dani on Instagram or by visiting her website at pivotnutritioncoaching.com

Episode 39: Understanding PCOS with Priscilla Barnes, RN, BSN Oct 23, 2023

Show notes

Polycystic ovary syndrome (PCOS) is a complex hormonal condition. In this episode, registered nurse and nutrition coach Priscila Barnes shares her own experience with PCOS as well as ways to manage this common condition, affecting 6-12% of US women of reproductive age.

In this episode:

What is PCOS?
Signs & Symptoms that someone might have PCOS
Getting diagnosed with PCOS
Nutrition & lifestyle recommendations
Q & A: Low carb & PCOS?
Q & A: Supplements for PCOS?
Q & A: Best exercise for PCOS?
Q & A: Why is weight loss harder with PCOS?

Guest: Priscilla Barnes, RN, BSN
Instagram: https://www.instagram.com/wellness.in.bloom/?hl=en
Website: https://linktr.ee/wibpriscilla

Host: Danielle Rancourt, MS, RD, CSSD, LD

Connect with Dani on Instagram or by visiting her website at pivotnutritioncoaching.com

Episode 38: "What can I do to boost my metabolism?" Oct 02, 2023

Show notes

As a registered dietitian that specializes in fat loss and body recomposition, I often hear "My metabolism is broken!" or "My metabolism sucks!" In this episode, women's health dietitian Carolyn Krueskamp and I dissect what metabolism is plus factors that negatively and positively impact metabolism.

In this episode:

[2:06] What is metabolism?

[3:45] Resting metabolic rate explained

[7:47] Thermic effect of food

[9:40] Physial activity expenditure

[11:44] Why just working out 3x per week might not be enough

[14:47] Minimum calories recommended

[18:09] Metabolism boosting foods

[20:00] Does eating more frequently boost metabolism?

[22:55] Things that negatively impact metabolism

[27:15] Impact of weight loss on metabolism

[30:56] Things that positively impact metaboilsm

[36:39] 2 key factors to boosting metabolism

[38:01] Summary

Guest: Carolyn Krueskamp, MS, RD, CD, CPT
Instagram: nutritionbycarolynK
Website: https://www.nutritionbycarolynk.com/

Host: Danielle Rancourt, MS, RD, CSSD, LD

Connect with Dani on Instagram or by visiting her website at pivotnutritioncoaching.com

Episode 37: Protein, Carbs & Fats Simplified + Example Day Sep 18, 2023

Show notes

During the last 3 episodes, Coach Sam and I did a deep dive on protein, carbs and fats. I understand macros can be overwhelhming so in this episode, I simplified and summarized the recommendations for protein, carbs and fats. Lastly, I share an example day to put it all together!

In this episode:

[1:17] Protein, simplified

[3:01] Carbs, simplified

[6:05] Fats, simplified

[9:18] Protein, Carbs & Fat Summary

[10:19] Should you track grams / macros?

[12:24] Balanced Meals & Snacks Example Day

Host: Danielle Rancourt, MS, RD, CSSD, LD

Connect with Dani on Instagram or by visiting her website at pivotnutritioncoaching.com

Episode 36: Why is protein a game changer? Sep 04, 2023

Show notes

Most people know protein is important, yet most people still aren't getting enough! In this episode, Pivot dietitian coach Sam & I discuss why protein is important, which foods are good sources of protein and how much protein to consume based on your goals.

In this episode:

[1:10] Flashback to last episode on carbs - how much carbs to eat?

[2:21] General carb recommendation for PCOS & Diabetes

[5:50] General carb to protein ratio recommendation

[7:56] Why is protein important?

[11:40] Good sources of protein

[12:56] Foods that aren't as high in protein as you may think

[17:25] How much protein should you eat?

[18:40] Protein for healthy, sedentary adults

[22:55] Protein for athletes

[24:51] Protein for muscle gain

[30:24] Protein for fat loss

[31:46] Basic, simplified protein recommendation

[35:49] Summary

Host: Danielle Rancourt, MS, RD, CSSD, LD

Connect with Dani on Instagram or by visiting her website at pivotnutritioncoaching.com

Co-Host:
Samantha Ferguson, MS, RD

Episode 35: Why do carbs have a bad reputation? Aug 21, 2023

Show notes

Many of our clients have done low carb diets in the past to try to achieve their health and fat loss goals. In this episode, Pivot dietitian coach Samanthan Ferguson and I discuss all things carbs, including my 21-day experiment following a keto diet back in 2016!

In this episode:

[1:44] Which foods are considered carbs?

[6:06] Why are carbs important?

[11:41] Blood sugar balance

[12:22] Tips for those with diabetes

[15:35] Carbs and satisfaction

[17:16] Role of fiber

[19:19] Sources of fiber

[20:43] Why do carbs have a bad reputation?

[27:46] Why low-carb & keto diets often result in fat loss

[32:46] Our client that went from 30g to 200g carbs

[34:41] Dani's 21-day keto experiment

[38:57] Food labels that say "keto"

[43:12] Summary

Co-Host:
Samantha Ferguson, MS, RD

Connect with Dani on Instagram or by visiting her website at pivotnutritioncoaching.com

Episode 34: Does eating fat make you fat? Aug 07, 2023

Show notes

This episode was inspired by a nutrition coaching client who was extremely fearful of dietary fats just a few months ago. Pivot dietitian coach Samantha Ferguson and I dissect fats as well as the claim that "the fat you eat is the fat you wear".

In this episode:

[2:18] Saturared, Monounsaturared and Polyunsaturated Fats

[7:07] Omega-3 and Omega-6 fats

[12:50] Trans fats

[14:23] Benefits of fats

[20:33] Fat calories and why people may fear them

[26:38] How much fat to eat?

[29:39] "The fat you eat is the fat you wear"

[34:37] Summary

Co-Host:
Samantha Ferguson, MS, RD

Connect with Dani on Instagram or by visiting her website at pivotnutritioncoaching.com

Episode 33: "Should I do a 3-day cleanse/detox to lose weight fast?" Jul 24, 2023

Show notes

About a month ago my friend texted me a picture of this 3-day cleanse that helped her sister's friend lose 8 lbs. Though quick weight loss can be tempting, it's not a long term solution. In this episode, I share my response and how to support your body's natural detoxification process.

What's in this episode?

[2:05] My initial response to my friend's 3-day cleanse text message question

[3:00] Concerns with cleanses/detoxes while breastfeeding

[3:42] Do we need special diets or supplements to detox the body?

[4:28] Concerns with certain "juices"

[6:25] Why do celebreties and influencers rave about detoxes?

[7:47] Why the scale can fluctuate so much in 24 hours

[ 9:35] 6 things you can do to support your body's natural detox process

[12:19] Summary

Connect with Dani on Instagram or by visiting her website at pivotnutritioncoaching.com

Episode 32: Pelvic floor therapy Q & A with Tricia Reimann, PT, DPT Jul 10, 2023

Show notes

Two months ago, a low back injury creeped back into my life. Since I was in my second trimester, I chose to seek help from a pelvic floor therapist. This being my first pregnancy, I knew nothing about pelvic floor therapy. Honestly, I didn't really know it existed until last fall when I met Tricia, a local pelvic floor therapist. In this episode, Tricia answers pelvic floor related questions submitted via Instagram, Facebook and the Pivot Nutrition Coaching program.

What's in this episode?

[2:34] What is the pelvic floor?

[3:01] Why is important to have a strong pelvic floor?

[4:17] What are signs or symptoms of a weak pelvic floor?

[7:01] What type of patients you typically work with?

[8:00] Can men benefit from PFT?

[10:16] When is the best time to start working with a PFT? Should you go when pregnant OR wait until after pregnancy?

[13:33] What are the best ways to prep your body through PFT and exercise? Are there specific exercise you should or shouldn't do during pregnancy?

[19:41] How soon should you start PFT after giving birth?

[21:14] Are pelvic floor exercises someone women should continue to do forever after a C-section or birth in general

[23:29] How can you improve pelvic floor many YEARS after having kids?

[25:24] How do you go about finding a PFT near you and that's the right fit? Does insurance cover PFT?
*Herman & Wallace

[26:43] What are some common misconceptions about pelvic floor therapy that we maybe didnt mention yet?

[29:50] For those who maybe don’t have access to local PFT, do you have any online resources you recommend?
Vagina Whisperer
Get Mom Strong
Expecting & Empowered

[31:29] Anything important we haven’t discussed that you want people to know?

[33:32] Where can people find you / how can people work with you if they're in the Grand Forks area?

Connect with Dani on Instagram or by visiting her website at pivotnutritioncoaching.com

Episode 31: 9 lake season tips to help you stay on track with your health goals Jun 26, 2023

Show notes

It can be challenging to stay in line with your goals during summer months, especially lake weekends which typically include more social drinking and eating. In this episode, I share 9 tips to help you enjoy summer weekends at the lake while staying in line with your health goals.

In this episode:
Savyll NA Mojito
True lemon

Host:
Danielle (Dani) Rancourt is a registered dietitian, certified sports dietitian and CEO of Pivot Nutrition Coaching.

Website: pivotnutritioncoaching.com

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