Your Nutrition Questions & Nutrition Myths Debunked!
- Marley Carnes
- Apr 5
- 13 min read
Do I… Count Calories? Count Macros? Count Both?
As a Registered Dietitian, I often hear this question! The answer I give often for many things nutrition is.... It depends on your goals!
Calories vs. Macros: What’s the Difference?
Calories = Energy – If weight loss or maintenance is your goal, total calorie intake matters most.
Eat fewer calories than you burn = weight loss. Eat more = weight gain.
Macros = Protein, carbs, fat and these three macros impact your body composition, muscle gain, performance, and energy levels. The quality of your food and how those calories are distributed makes a huge difference!
Which One Should YOU Count?
Weight Loss: Calories matter most, but macros help with satiety & muscle retention.
Muscle Gain & Performance: Macros (protein for sure) are key! Protein intake supports muscle growth.
Balanced Lifestyle: Mindful eating > strict tracking! Focus on whole, nutrient-dense foods.
The Best Approach?
Start with awareness – Track for a few weeks to learn your habits..
Prioritize protein & fiber – They help with satiety & recovery.
Listen to your body – Hunger, energy, and performance cues matter!
Need help figuring out the right balance for YOU? We create custom nutrition plans tailored to your goals!
Book a nutrition consultation today!
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Do I Need to Give Up Dairy to Eat Healthy?
100% no, you don’t have to give up dairy to be healthy in fact the opposite is true.
Dairy vs. Plant Based Alternatives: What’s the Truth?
Dairy is Nutrient Dense – Milk, yogurt, and cheese provide protein, calcium, vitamin D, and probiotics (in fermented options like Greek yogurt and kefir).
Plant Based Milks Vary – Some are great alternatives (like fortified soy and pea milk), but others (like almond or oat milk) may lack protein and key nutrients unless fortified.
Lactose Intolerance & Sensitivities Some people don’t tolerate dairy well. In that case, plant based options or lactose free dairy may be better choices. I love Fairlife Milk and protein shakes! The best tasting hands down!
Quality Matters – Whole, minimally processed dairy products can be part of a balanced diet. Watch out for added sugars in flavored plant based milks!
Book a nutrition consultation today!
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How to Eat to Optimize Weight Loss?
We weight loss isn’t just about eating less it’s about eating smarter! The key? Fueling your body with the right foods, in the right amounts, at the right times. Here is how...
Top Strategies for Effective & Sustainable Weight Loss
Prioritize Protein – Protein helps you stay full, supports muscle retention, and boosts metabolism. Aim for 25-30g per meal from lean meats, eggs, Greek yogurt, or plant-based sources.
Eat Fiber-Rich Foods – High-fiber foods (veggies, fruits, whole grains, and legumes) slow digestion and keep you full longer.
Control Portions Without Starving – Use the plate method: ¼ plate protein | ¼ plate whole grains | ½ plate veggies
Time Your Meals Strategically – Eating balanced meals particularly protein and pairing carbs with a protein source across the day can prevent energy crashes and cravings.
Hydrate – Sometimes thirst feels like hunger! Aim for at least half your body weight in ounces of water daily or about 2-3L for women and 3-4L for men.
Watch Liquid Calories – Stick to water, black coffee, or unsweetened drinks instead of sugary sodas, juices, and fancy coffee drinks.
Be Mindful of Stress & Sleep – Poor sleep and high stress can increase cravings and slow metabolism. Prioritize 7-9 hours of sleep per night.
Want a Custom Plan That Works for YOU?
We create personalized nutrition strategies to help you lose weight while fueling performance & energy. Book a nutrition consultation today!
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Should You Take Supplements? (Specifically creatine, collagen, fiber)
As a Registered Dietitian and Strength Coach, I will always recommend food first, but supplements do play a role in filling gaps and enhancing performance or recovery.
Let’s break down three of the popular ones:
Creatine My FAVORITE!
Best for: Strength, power, muscle growth, and recovery
How it works: Helps muscles store more energy (ATP), improving performance & muscle retention
Dosage: 5g daily EVERY DAY even if you workout or not
Best time to take: Daily consistency is most important but post workout has shown slightly more benefit.
Verdict: Backed by research & safe for most people! Great for athletes, gym-goers, and anyone wanting better strength & recovery.
Collagen
Best for: Joint health, skin, hair, and tendons, injury recovery
How it works: Provides building blocks (amino acids) for connective tissue health
Dosage: 10g daily (take with Vitamin C for absorption)
Best time to take: Anytime, but pre/post-workout may help with joint support.
Verdict: Helpful for joint health & skin, but not a replacement for complete protein. If getting enough protein from whole foods, collagen is optional.
Check out our blog here for our favorite collagen for athletes and recovery
Fiber
Best for: Digestion, gut health, blood sugar balance, and weight management
How it works: Feeds good gut bacteria, supports regularity, and controls hunger
Dosage: 25/women-38g/men per day (or supplement if struggling with intake, have high cholesterol, or needing better gut health regulation)
Best time to take: With meals to slow digestion & improve satiety
Verdict: Food first! If you are struggling to meet your fiber goals look at increasing your veggies, fruits, whole grains, and legumes. If falling short, a supplement like Psyllium husk will help.
Do YOU Need Supplements?
Creatine? Yes, if strength & muscle performance is a goal.
Collagen? Helpful for joints & skin, but not a must-have, unless recovering from an injury or surgery
Fiber? Prioritize food sources, supplement only if needed.
Want a personalized supplement plan that fits your goals? Let us help you find what works without wasting money on unnecessary products.
Check out our blog here on some of our favorite supplements and brands.
Is Creatine Good for Women Going Through Menopause?
YES! Creatine is one of the best supplements for women in menopause. As a Registered Dietitian, I highly recommend it for muscle preservation, energy, bone health, and brain function.
Why Creatine is Beneficial in Menopause
Prevents Muscle Loss – Estrogen decline leads to muscle breakdown, but creatine helps maintain & build lean muscle when paired with strength training.
Boosts Strength & Energy – Helps muscles store more ATP (energy), improving endurance, recovery, and power during workouts.
Supports Bone Health – Strength training is key for osteoporosis prevention, and creatine enhances muscle force on bones, promoting strength.
Enhances Brain Health – Research suggests creatine may support memory & cognitive function, which can decline with menopause.
Reduce Fatigue & Mood Swings – Helps stabilize energy levels, reducing mental & physical fatigue.
How to Take Creatine During Menopause:
Dose: 5g daily - the key is taking every day workout or no workout
Best time: Anytime – consistency matters more than timing!
Tip: Stay hydrated, as creatine pulls water into muscle cells. Get a high quality creatine to prevent feeling bloated look for Creapure or Creatine HCL on the label.
The Bottom Line?
Creatine is SAFE, effective, and highly beneficial for menopausal women looking to stay strong, energized, and healthy!
Check out our blog here for a link to purchase creatine.
Myth: You Can’t Get Enough Protein on a Vegetarian Diet
FALSE! As a Registered Dietitian, I can tell you that a well-planned vegetarian diet can absolutely provide enough protein for muscle growth, recovery, and overall health.
Top Vegetarian Protein Sources
Legumes & Beans – Lentils (18g per cup), Chickpeas (15g per cup), Black beans (15g per cup)
Tofu, Tempeh & Edamame – Up to 20g per serving
Greek Yogurt & Cottage Cheese – 15-20g per cup
Eggs & Egg Whites – 6g per egg, 3g per egg white
Quinoa – A complete protein with 8g per cup
Nuts & Seeds – Chia, hemp, and pumpkin seeds pack 5-10g per serving
Protein Powders – Plant-based protein blends (pea, rice, hemp) offer 20-25g per scoop
Tips for Meeting Protein Needs on a Vegetarian Diet
Pair plant proteins (e.g., beans + rice, hummus + whole wheat pita) to ensure all essential amino acids.
Spread protein intake throughout the day for better absorption and muscle maintenance.
Track intake if needed aim for 0.6-1.0g per pound of body weight based on activity level.
The Bottom Line?
You CAN get enough protein on a vegetarian diet! It just takes a little planning and variety or help from one of our Dietitians
Need help optimizing your vegetarian diet for strength & health? Let our dietitians who are experts in this area create a plan that works for YOU!
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How Much Should You Target for Electrolytes?
Electrolytes (i.e. sodium, potassium, magnesium, calcium) play a key role in hydration, muscle function, and performance.
Electrolyte Targets for Optimal Hydration & Performance:
Sodium (Na) – 2,300-3,500mg/day (Higher needs for athletes & heavy sweaters)
Potassium (K) – 2,500-3,400mg/day (Supports muscle function & blood pressure)
Magnesium (Mg) – 300-400mg/day (Prevents cramps & aids recovery)
Calcium (Ca) – 1,000-1,200mg/day (For strong bones & muscle contractions)
Who Needs More Electrolytes?
Athletes & Active Individuals – Sweat depletes sodium & potassium.
Keto/Low-Carb Dieters – Lower insulin levels lead to increased sodium loss.
People in Hot Climates – Higher sweat rates = greater electrolyte needs.
Those Experiencing Cramps or Fatigue – Could be due to an imbalance.
Ways to Get Electrolytes
Whole Foods – Avocados, bananas, leafy greens, nuts, dairy, and sea salt.
Electrolyte Drinks – Choose options with 500-1000mg sodium per serving for intense workouts.
Supplements – If struggling to meet needs, a balanced electrolyte supplement may help.
The Bottom Line?
Electrolyte needs vary based on activity, sweat rate, and diet. Make sure you’re getting enough sodium, potassium, magnesium, and calcium for hydration, muscle function, and overall health.
Want a personalized hydration & supplement recommendations? Let’s optimize your hydration based on YOUR needs!
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Is Apple Cider Vinegar a Magic Health Elixir?
You’ve probably heard the buzz “Take Apple Cider Vinegar (ACV) for weight loss, gut health, and cholesterol!” And while some studies show mild benefits, it’s important to separate hype from facts. Let’s break it down
What the Science Actually Says
Weight Management – Some small studies suggest ACV may slightly reduce appetite or improve insulin sensitivity, which can support weight loss efforts. But it’s not a magic fat burner – results come from sustainable habits like balanced eating and exercise.
Gut Health –Raw, unfiltered ACV contains “mother” strands of proteins, enzymes, and good bacteria – similar to fermented foods. It may support gut health, but it's not a replacement for fiber, probiotics, or a diverse diet.
Cholesterol & Blood Sugar – There’s evidence ACV may help slightly lower LDL (“bad”) cholesterol and regulate post-meal blood sugar, especially in people with insulin resistance.
What to Watch Out For:
ACV is acidic – sipping it straight can damage tooth enamel and irritate the throat or stomach. I have seen this before and it’s not pretty!
Always dilute (1–2 tsp in water) and don’t overdo it.
It’s a tool, not a cure-all think of ACV as a supplement to healthy habits, not a replacement.
The Bottom Line?
ACV may offer some mild benefits, but it won’t replace real food, training, and smart nutrition. If you enjoy it and it works for you... great! But don’t rely on it as your primary health fix.
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What are some dairy free, gluten free, options that fight inflammation?
Top Anti-Inflammatory Foods (Dairy-Free & Gluten-Free Friendly)
Fatty Fish (salmon, mackerel, sardines) – Rich in omega-3s, which help reduce inflammatory markers.
Berries (blueberries, strawberries, blackberries) – Packed with antioxidants and fiber.
Leafy Greens (spinach, kale, arugula) – Loaded with vitamins A, C, and K for immune and cellular health.
Avocados – Contain healthy monounsaturated fats and antioxidants.
Turmeric + Black Pepper – Curcumin (from turmeric) is a powerhouse anti-inflammatory, and black pepper helps your body absorb it.
Nuts & Seeds (walnuts, chia seeds, flaxseeds) – Great sources of healthy fats and fiber.
Olive Oil – Swap inflammatory oils (like canola or soybean) for extra virgin olive oil.
Cruciferous Veggies (broccoli, cauliflower, Brussels sprouts) – Help support natural detox and inflammation control.
Pro-Inflammatory Foods to Minimize
Refined carbs & sugar
Processed meats
Fried foods
Alcohol
Artificial additives
Want a personalized anti-inflammatory nutrition plan or pantry makeover? We’ve got you covered.
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How to Increase Your BMR (Basal Metabolic Rate)
Ever looked at your InBody scan or another body comp report and wondered: "What is BMR Or How can I raise my BMR?"
I have done 1000’s of Body Composition Scans and here’s what you need to know... review together…
What is BMR?
Basal Metabolic Rate (BMR) is the amount of energy (calories) your body needs to stay alive at rest breathing, digesting, repairing tissues, etc. The higher your BMR, the more calories you burn even when you're NOT working out.
How to Increase BMR Naturally
Build Lean Muscle
Muscle burns 3x more calories at rest than fat.
Prioritize resistance training (3-4x per week) and progressive overload.
Pro Tip: Your InBody scan will show skeletal muscle mass track it over time! The higher this number the higher your BMR.
Eat Enough Protein
Protein boosts the thermic effect of food (your body burns more calories digesting it).
Aim for ~30g per meal, spaced throughout the day.
Stay Hydrated
Dehydration can slow metabolic functions.
Add electrolytes and track your intake during hot weather or heavy workouts.
Prioritize Sleep
Lack of sleep leads to hormonal shifts that slow metabolism and increase cravings.
Aim for 7–9 hours of quality sleep per night.
Cold Exposure & Movement
Even daily walking, stretching, or NEAT (non-exercise activity thermogenesis) can increase daily burn.
Cold showers or contrast therapy can stimulate brown fat, which burns more energy.
Bonus Tip: Don't Starve Yourself
Chronically eating too little and a reduction in muscle mass will suppress BMR over time. Fuel your body properly to support your metabolism.
The Bottom Line?
Your BMR is NOT fixed with strength training, strategic nutrition, and healthy habits, you can boost it over time and build a body that burns more at rest.
Let us help you create a Nutrition & fitness strategy tailored to YOUR scan?
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Are Breads with a Short Expiration Date Healthier?
A “quick expiration” doesn’t automatically mean it’s more nutritious but it’s often a step in the right direction.
Here’s What a Quick Expiration:
Fewer Preservatives – Bread that molds faster often skips shelfstabilizing chemicals and additives
Fresher Ingredients – It may be made with whole food ingredients like stone-ground wheat, oats, seeds, water, and sea salt with no artificial preservatives.
Refrigeration or Freezing May Be Needed. These breads usually recommend storing cold or freezing and that’s a good sign it's more natural.
But Not Always Healthier By Default:
Some short-shelf-life breads may still be low in fiber or made with refined flour just without preservatives.
Check the first ingredient: Look for 100% whole grain/wheat and sprouted grains
My Top Tips for Healthier Bread:
Look for: 3-5 ingredients you recognize, like whole grain flour, seeds, water, salt, yeast
Aim for: At least 2-3g of fiber per slice
Store smart: Freeze half the loaf if you don’t eat it quickly to reduce waste
Brands I love: Ezekiel Bread, Dave’s Killer Bread
The Bottom Line?
A short shelf life can hint at fewer additives, but always read the label to know what you’re really eating. Bread can be part of a healthy diet just make it a smart, fiber rich choice.
Want help reading labels or navigating how to reduce preservatives in your food choices?
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Myth: Eating Less Calories Is the Best Way to Lose Weight?
Let’s debunk this diet myth once and for all...
As a Registered Dietitian, I see clients who definitely are under eating or have in the past used this as a way to lose weight quickly.
The Truth? Eating too little can actually slow progress, and can ruin your relationship with food and body image.
Here’s Why Undereating Backfires:
Leads to Muscle Loss If you’re not fueling properly, your body may break down muscle tissue for energy and muscle is what keeps your metabolism high.
Increases Cravings & Binges Low-calorie diets often spike hunger hormones, leading to uncontrollable cravings, overeating, and guilt cycles.
Kills Energy & Workout Performance Low fuel = low energy. It’s tough to lift, move, or recover when you’re running on fumes.
So What Works Instead?
Fuel Your Body to Burn Fat Efficiently → Focus on quality foods, balanced macronutrients, and sustainable deficits → Prioritize protein, fiber, and healthy fats to stay full longer
Lift Weights & Preserve Muscle → Strength training helps you maintain or build lean mass, which supports long-term fat loss
Create a Small Calorie Deficit Not a Starvation Plan → Just a 250–500 calorie deficit from your true maintenance is enough → Eating more while moving smarter = lasting results
The Truth?
It’s not about eating less it’s about eating smarter. The goal isn’t to just lose weight, it’s to lose fat and keep it off while staying energized and strong.
Ready for a customized fat-loss game plan that fuels performance and preserves muscle?
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What are the Best Foods to Eat Before an Early Morning Workout?
Waking up and jumping into a workout without the right fuel? That’s a recipe for nausea, low energy, and muscle fatigue.
Having worked in the fitness and nutrition world for over 20 years, I will always say: your body needs fuel to perform, even early in the morning. You don’t need a full meal, but a small, strategic snack can make a big difference in how you feel and perform.
Why You Should Eat Before a Morning Workout:
Prevent Muscle Breakdown – A little carb + protein helps protect your muscle tissue during exercise.
Avoid Dizziness or Nausea – An empty stomach + intense movement = not a fun combo.
Boost Energy & Endurance – Carbs = fuel. You’ll have more power, especially for cardiovascular or interval work.
Top Pre-Workout Snacks (30-45 min before): Think “Simple Sugars/Carbs”
Banana or dried fruit (i.e. mango is my favorite!)
Slice of toast or rice cake + honey
Apple sauce to go packs
Homemade energy bites or rice cake
Keep it light and mostly carbs – You can add some peanut butter to your toast/rice cake or try a drinkable yogurt but avoid high fat and fiber which can slow digestion and cause GI issues if eaten too close to your session.
Skip These Right Before a Workout:
High-fat meals (regular sausage, bacon, fried foods)
High-fiber foods (fibrous cereals, chia seeds)
The Bottom Line?
Fuel your body, even if it’s a small bite especially in the morning. You’ll train harder, recover better, and avoid crashing mid set.
Want to dial in your pre and post workout nutrition?
“I’ve Been Overweight for 10+ Years… Is Being Skinny Even Possible for Me?”
First of all I hear you. This question is so real and hits home. I feel your frustration and I want you to know you're not alone. As a Registered Dietitian, I’ve worked with patients who’ve felt this exact same way: stuck, frustrated, and wondering if lasting change is even possible.
Here’s the truth: Yes, you can lose weight, build strength, and feel amazing in your body no matter how long you’ve struggled.
But I’d encourage you ask yourself about the goal of skinny… This might all start with a mindset shift. Could the win and focus bet looking and feeling strong, energized, confident, and healthy. That’s a version of success worth chasing and one that’s sustainable.
If you’re consistently showing up for workouts at Burn Bootcamp, you’re already proving that you’re capable of change. Now it’s time to line up the rest: nutrition, mindset, sleep, stress management, and support.
If you’re feeling stuck, don’t guess seek support. Working with a dietitian and looking into your labs, hormones, metabolism, and mindset can open the door to lasting results that go way beyond the scale.
Working with other medical professionals like a therapist, hormonal health provider are all other resources that would aid in helping you find a solution.
❤️ You don’t have to do this alone. Your health story isn’t over and yes real, sustainable change is possible!
Ready to get started?
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