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