Someone once told me, ‘I’ve been eating 1200 calories for 2 years and I’m not losing weight!’”

That statement sparked this entire episode.

As dietitians, we hear this all the time—so Sam and I decided to put it to the test.

We each followed a fully planned, measured 1200-calorie day to see what it actually feels like—physically and mentally.

What we found wasn’t just hunger.

It was constant food thoughts, a scarcity mindset before the day even started, and already thinking about what to eat next before the day was even over.

In this episode, we break down:

• Why 1200 calories is nearly impossible to hit consistently without strict planning
• What it actually feels like to eat that little (physically + mentally)
• How “food noise” increases when you’re under-eating
• The “last supper” and “I earned this” mindset that leads to overeating
• Why volume eating only goes so far
• How this cycle keeps people stuck (restrict → overeat → repeat)

We also share exactly what we ate, how we felt throughout the day, and why eating as much as possible (while still in a deficit) is key for sustainable fat loss.

If you’ve ever felt stuck, frustrated, or like “nothing is working”… this episode will give you a whole new perspective.

Host:
Danielle Rancourt, MS, RD, CSSD, LD
Founder, CEO & Lead Dietitian, Pivot Nutrition Coaching

Connect with Dani:
https://www.instagram.com/dani_the_rd/

https://pivotnutritioncoaching.com/

Co-Host:
Samantha Ferguson, MS, RD
https://www.instagram.com/dietitian_samferg/

Do you feel like you’re doing everything at home and still feeling guilty taking time for yourself?

In this episode, Danielle sits down with relationship identity coach Nicole Carney to talk about over-functioning, the mental load, and mom guilt — and how these patterns are keeping so many women stuck, exhausted, and overwhelmed.

We dive into:

• what the “mental load” actually is (and why it’s so exhausting)
• why moms feel guilty taking time for themselves
• how to start shifting that dynamic without nagging or creating conflict

We also talk about how to get your partner more involved in a way that actually feels supportive (not forced), and why taking care of yourself isn’t selfish… it’s necessary.

If you’ve ever felt like you’re carrying the load and have 100 tabs open in your brain, this episode is for you.

Learn more about Nicole’s program, The Good Wife Detox (and get $20 off with code PIVOT):
https://nicolelynne.co/good-wife-detox

Host:
Danielle Rancourt, MS, RD, CSSD, LD
Founder, CEO & Lead Dietitian, Pivot Nutrition Coaching

Connect with Dani:
https://www.instagram.com/dani_the_rd/

https://pivotnutritioncoaching.com/

This episode is a really special one. I’m joined by a mom and daughter I’ve had the privilege of working with over the past year: Kristen and Brooklyn.

Brooklyn is a middle school athlete, and her story is one I know so many families are going to relate to.

One year ago, Kristen was working out listening to a podcast I was a guest on… and something just clicked. As she listened, she thought, “This is exactly what Brooklyn is going through… and maybe this is what she needs.”

At the time, Brooklyn was severely restricting. She was only eating “healthy” foods, counting calories, losing weight… and had lost her period.

As a mom, Kristen knew something was wrong, but didn’t know what to do.

In this episode, Kristen and Brooklyn share their full story — from how it started, to the early warning signs, to the turning points that changed everything.

We talk about:
• How “clean eating” can quietly turn into under-fueling
• The pressure from social media and body image
• What it actually feels like to have constant food noise
• The fear of eating more and gaining weight
• The moment Brooklyn got her period back (we all cried)
• And what life looks like now — eating pizza, going out with friends, and feeling free around food again

This episode is for moms, athletes, and anyone who feels stuck in food rules or chasing the “perfect” body.

Because what looks healthy on the outside… isn’t always what’s going on inside.

And the goal isn’t just to eat more — it’s to feel free around food again.

In this episode, I’m joined by Dr. Collette Lessard, MD, FACOG, an obstetrician-gynecologist who is passionate about helping women understand their bodies and make informed decisions about their health.

Dr. Lessard believes every patient deserves the knowledge and understanding needed to confidently navigate pregnancy, birth, and postpartum. Her approach is rooted in evidence-based medicine while treating every patient like she would her own family.

Together, we’re answering common questions women have about pregnancy and birth — and throughout the conversation I also share pieces of my own birth experiences, including having an unplanned C-section with my first baby and a VBAC with my second (over 9 lbs!)

In this episode, we discuss:

• The pros and cons of VBAC (vaginal birth after cesarean)
• How VBAC success rates are calculated and what factors influence them
• Whether induction lowers the chances of a successful VBAC
• The pros and cons of a planned C-section
• Postpartum hemorrhage (PPH) and risks with multiple pregnancies

Whether you're currently pregnant, planning to be, or simply curious about the realities of modern obstetric care, this episode is full of practical insight, reassurance, and evidence-based guidance.

🎧 Tune in for an honest and informative conversation about birth options, medical decision-making, and empowering women with the knowledge they deserve.

When my 3 month-old was constantly spitting up, the most common advice I received was simple: “Try going dairy-free.”

Even though Remi showed no other signs of milk intolerance and my pediatrician said, “He’s just a happy spitter — it’ll pass,” I figured it would be a worthwhile experiment… especially as a dietitian.

So for 8 full days, I removed all dairy — no yogurt, no half & half in my coffee, no hidden ingredients. And for the sake of the experiment, my colleague Sam went dairy-free too.

In this episode, Sam and I break down what what going 100% dairy free was really like:

• What was surprisingly easy — and what was not
• The protein bar and dairy-free milk experiments (including some major fails)
• The best recipe that unexpectedly came out of this experiment
• How quickly hunger and food noise ramped up
• Why certain “healthy swaps” didn’t actually satisfy
• The unexpected impact on my weight
• How dairy shows up in more family meals than I realized
• And the bigger lesson this experiment revealed about restriction and sustainability

We also talk about where dairy actually functions as a super helpful protein tool, where it’s flexible (like cheese and pizza), and where it’s tied to routine and enjoyment — which honestly matters more than most people realize.

If you’ve ever tried cutting something out — whether it’s dairy, gluten, or anything else — and found yourself more hungry, more snacky, or just kind of annoyed… you’ll relate to this. We’re sharing what actually happened when I removed a major food group, from the hunger and food noise to the unexpected weight and digestion shifts — all while navigating postpartum life and breastfeeding.

Because sometimes the thing you try doesn’t fix what you thought it would — but it still teaches you something. And usually, even in the middle of something hard, there’s a silver lining.

Dani’s Dairy-Free Perfect Bars:
https://www.instagram.com/p/DTq0HLGj_0G/?hl=en&img_index=1

Host:
Danielle Rancourt, MS, RD, CSSD, LD
Founder, CEO & Lead Dietitian, Pivot Nutrition Coaching

Connect with Dani:
https://www.instagram.com/dani_the_rd/

https://pivotnutritioncoaching.com/

Co-Host:
Samantha Ferguson, MS, RD
https://www.instagram.com/dietitian_samferg/

In this lighthearted episode, I’m joined by my client Bri to share how shifting her mindset finally got her unstuck after years of not seeing results.

When Bri reached out in summer 2025, she was working a demanding job as a lawyer, training with a personal trainer three times per week for nearly two years, and feeling beyond frustrated. She was getting stronger in the gym, but her body composition wasn’t changing, and she felt stuck despite being in a calorie deficit most days of the week.

Over four months, Bri lost just over 20 pounds — even while attending concerts, weddings, enjoying margaritas, sushi, and Italian dinners nearly every weekend. After transitioning into a reverse diet and maintenance phase, she continued to lose weight, bringing her total to 25 pounds lost in six months — without burnout, restriction, or sacrificing her social life.

This is a real, honest, and fun conversation where Bri shares:
• What finally clicked for her
• The biggest factor behind her success
• The lesson that stuck with her the most
• Her favorite part about working with Pivot
• The advice she’d give to anyone working out consistently but not seeing results

If you’ve ever felt stuck despite working hard in the gym and trying to “eat clean,” this episode is proof that fat loss doesn’t require suffering — it requires a smarter, more sustainable strategy.

The new Dietary Guidelines for Americans are out and I genuinely can’t believe the food pyramid is back 👀

In this deep-dive episode, I’m joined by my fellow registered dietitians Sam and Hannah for an honest, real-life breakdown of the 2026 guidelines. We go page by page through the new 10-page document (link below), separating what actually changed from what just looks different, and what this all means for real people.

We talk visuals vs reality, protein targets, fiber gaps, dairy confusion, saturated fat messaging, gut health, grains, added sugars, alcohol guidelines, and the disconnect between what’s written and what the graphic is communicating.

In this episode, we cover:

• What the Dietary Guidelines are and why they matter
• Food pyramid vs. MyPlate (and why visuals matter)
• New protein recommendations
• Animal vs. plant protein
• Dairy: full-fat vs. low-fat debate
• Gut health + fermented foods (and what’s missing)
• Fruits & veggies: servings, frozen/canned options, and access
• Healthy fats: omega-3s vs. saturated fat confusion
• Grains, carbs, and why the pyramid sends mixed messages
• Added sugar guidance vs. real-life eating
• Alcohol recommendations (or lack thereof)
• Conflicts of interest worth knowing about
• Summary of pros & cons plus what we’re changing as RD's

Bottom line:
We love the big-picture message: eat more whole foods, more fiber, less added sugar and less ultra-processed food—but execution matters. If guidelines are meant to guide the public, they need to be clear, realistic, affordable, and consistent.

📄 Follow along:
10-page DGA document: https://cdn.realfood.gov/DGA.pdf

Scientific Foundation report: https://cdn.realfood.gov/Scientific%20Report%20Appendices_1.8.26.pdf

👟 Bonus: This episode is 1 hour 20 minutes aka ~6,500–8,000 steps if you listen on a walk.

In the But First, Pivot podcast, we talk a lot about PCC (Protein–Color–Carb) and PFF (Protein–Fiber–Fat) — two simple frameworks we use to teach clients and athletes how to build balanced, satisfying meals without tracking.

In this episode, Dani and Sam break down what these frameworks are, how they’re similar, how they’re different, and when to use each one. You’ll learn:

• Why both PCC and PFF work
• Which one is easiest to start with
• Downfalls of PCC and PFF
• How to level up from PCC to PFF
• Breakfast, lunch, and dinner examples for each
• How these concepts help with energy, fullness, cravings, and performance

Connect with us:
→ Learn more about our coaching programs at the website pivotnutritioncoaching.com
→ Leave a review and share this episode

Host: Danielle Rancourt, MS, RD, CSSD, LD
Founder, CEO & Lead Dietitian of Pivot Nutrition Coaching

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

Co-Host:
Samantha Ferguson, MS, RD