Free Resources

The science, made readable.

Clear, evidence-based answers to the questions you're actually carrying.

These are the guides I find myself reaching for in session — the calm, plain-language version of what the research actually says about food, bodies, and health. Every one is free to download and yours to keep, whether we ever work together or not. No fear, no diet culture, no fine print.

Handouts

Short, evidence-based guides on the questions patients actually bring into session. Free to download.

Protein Powder
Handout · Protein Powder

Protein Powder: Safe & Effective

What the science actually says — separating the myths from what works.

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LEA / RED-S
Handout · LEA / RED-S

Are You Accidentally Under-Fueling?

Low energy availability, RED-S, and why fueling enough protects active women.

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IBS
Handout · IBS

When It Feels Like It's Never Getting Better

A gentle resource for the hard days with IBS.

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Creatine · Performance
Handout · Creatine · Performance

Creatine for Women: The Performance Truth

Beyond the bloat myth — what's proven, what's promising, and how to take it.

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Menopause
Handout · Menopause

Soy in Menopause: Is It Safe?

The phytoestrogen myth, calmly answered — past the fear and past the hype.

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Food Noise · GLP-1
Handout · Food Noise · GLP-1

Understanding Food Noise

When your brain feels loud about food — a calm look at why, without choosing sides.

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GLP-1 · Gallbladder
Handout · GLP-1 · Gallbladder

Protecting Your Gallbladder on a GLP-1

The dietary levers that matter during rapid weight loss — and why they're the opposite of crash dieting.

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Creatine · Perimenopause
Handout · Creatine · Perimenopause

Creatine in Perimenopause

What it actually does — and the bone myth worth busting.

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Magnesium
Handout · Magnesium

Magnesium: The Quiet Multitasker

What magnesium is, what it does, how your body handles it, and what all those confusing supplement labels actually mean.

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Protein Snacks
Handout · Protein Snacks

Quick, Easy, Diverse Protein Snacks

A reference for steady energy and easy choices between meals.

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Metformin
Handout · Metformin

Nutrition on Metformin

An evidence-based, PCOS- and ED-aware guide to navigating metformin alongside daily eating.

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GLP-1 · Bone Health
Handout · GLP-1 · Bone Health

GLP-1 Therapy and Bone Health

Protecting your skeleton during rapid weight loss — the protein and calcium inputs that matter most.

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Endurance
Handout · Endurance

Nutrition for Distance Runners

An evidence-based, ED-aware guide to fueling for the long runs.

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B-12 · Plant-Based
Handout · B-12 · Plant-Based

Vitamin B-12 and Plant-Based Eating

The one nutrient your eating pattern asks you to plan around — and the small habit that closes the gap.

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Cortisol
Handout · Cortisol

Cortisol: A Patient Guide

What it actually is, what it actually does, and what the internet keeps getting wrong.

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PCOS
Handout · PCOS

PCOS: A Nutrition and Movement Guide

Practical, evidence-based support for hormones, blood sugar, energy, and well-being.

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Vitamins A · D · E · K
Handout · Vitamins A · D · E · K

Fat-Soluble Vitamins at a Glance

Four vitamins your body stores. Four vitamins that need a little dietary fat to absorb.

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Vitamins C · B-Complex
Handout · Vitamins C · B-Complex

Water-Soluble Vitamins at a Glance

Nine vitamins your body doesn't store. Nine vitamins you need daily.

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Food Relationship
Handout · Food Relationship

Neutralizing Forbidden Foods

A trauma-informed, weight-neutral guide to quieting the foods that take up the most space in your mind.

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Recovery Support
Handout · Recovery Support

What to Do After a Binge

A trauma-informed, weight-neutral guide for the hours and day after a binge.

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Hydration
Handout · Hydration

Hydration & Electrolytes: A Patient Guide

An evidence-based look at water, the minerals that run alongside it, and how to care for both without overcomplicating your day.

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Fiber
Handout · Fiber

Dietary Fiber: A Patient Guide

Soluble and insoluble fiber — what each is, what each does, how much you need, and how needs shift.

Download PDF ↓
If you need support now

You don't have to navigate the hard moments alone.

If you're struggling with food, your body, or your safety, trained people are available around the clock. Reaching out is a strong, ordinary thing to do.

Crisis line · 24/7
988 Suicide & Crisis Lifeline
Call or text 988
Free, confidential support 24/7. Chat at 988lifeline.org.
Eating disorder support
ANAD Helpline
1 (888) 375-7767
Free peer support for eating disorders. Monday–Friday.

If you're in immediate danger, call 911.