But first, Pivot. - Episodes Tagged with “Fat Loss”

Episode 85: If I wanted to lose 8 lbs. by Christmas, I would...

Danielle Rancourt, RD — Fri, 31 Oct 2025 05:00:00 -0500

We’ve got about 8 weeks until Christmas, which means losing 8 lbs or about one pound per week is totally realistic!

In this episode, fat loss dietitians Dani and Sam share exactly what they’d focus on if they wanted to lose 8 pounds by Christmas without cutting out pumpkin Reese's and Christmas cookies.

If your goal is to enjoy the holidays, feel good in your body, and still make progress, this episode gives you a simple roadmap to do it (if you're already doing these and they're not working for you, I hope you'll reach out!)

Mentioned in this episode: Episode 81 - Keys to Weight Maintenance
https://podcast.pivotnutritioncoaching.com/81

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
Owner & 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

Episode 82: How Jess Lost Over 50 Pounds Without Feeling Restricted

Danielle Rancourt, RD — Fri, 12 Sep 2025 05:00:00 -0500

Jessica’s story is proof that while calories (always) count, mindset plays a huge role in weight loss.

When she came to me, Jess was lifting 5–6 days a week, tracking her macros, and still couldn’t lose weight. She felt stuck in an all-or-nothing cycle...drop a few pounds, gain it right back, and repeat. She avoided photos, felt disconnected from her body, and was tired of starting over every Monday.

Together, we flipped the script. Instead of more restriction, we built a mindset-first, habit-based approach that worked with her real life (and yes, included her favorite foods). Within weeks, she felt more in control around food and free from guilt.

Fast forward 9 months—Jess has lost over 50 pounds, eats with her family without stress, and feels confident again. She’s taking photos she used to avoid and is proud of the example she’s setting for her daughter. Most importantly, she no longer wonders what to do. She knows how to fuel herself for life.

Tune in to hear how shifting her mindset transformed everything and how it can for you too.

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
Owner & Lead Dietitian of Pivot Nutrition Coaching

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

Episode 81: Weight Maintenance: How to Keep the Weight OFF!

Danielle Rancourt, RD — Fri, 29 Aug 2025 05:00:00 -0500

Most people can lose weight — but 80–90% regain it within 1–5 years. Why? Because losing it and keeping it off are two completely different skill sets.

In this episode, Dani and Sam break down research from the National Weight Control Registry (10,000+ successful maintainers) and share the 7 key habits that separate regain from long-term success. From daily movement and consistent eating to strength training, sleep, and stress management—you’ll learn exactly what it takes to stay in the successful 10–20% who keep the weight off for good.

If you are struggling to lose weight and KEEP IT OFF, this is a must listen!

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
Owner & 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

Episode 67: From Weight Watchers at 10 years old to Breaking Free from Generational Dieting

Danielle Rancourt, RD — Fri, 31 Jan 2025 05:30:00 -0600

Your childhood truly does shape your future, especiallly when it comes to nutrition. In today's episode, Pivot client Lindsay Archer shares her dieting history which dates all the way back to her youth and what it finally took to break generational dieting and rewrite these narratives. While Lindsay's success story includes fat loss, the non-scale victories outshine the number on the scale. Tune in for a real, inspiring story that all starts with a mindset shift.

In this episode:

What made Lindsay finally apply for coaching?
Lindsay's dieting history
Non-scale victories worth celebrating
What it's like working with a Pivot dietitian
How coaching positively impacted her family

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

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

Guests: Lindsay Archer
Pivot Nutrition Coaching Client

This episode was brought to you by Cozy Earth. Sleep matters for every part of your life! Get your sheets now for 40% off with code PIVOT at checkout. cozyearth.com

Episode 65: 7 Signs You’re Not Ready for Fat Loss

Danielle Rancourt, RD — Fri, 20 Dec 2024 07:00:00 -0600

With the New Year approaching, many Americans are setting weight loss goals. But are you truly ready to start your fat loss journey? In this episode, we’ll discuss seven reasons to hit pause on fat loss and how focusing on other areas first can set you up for long-term success. Tune in for actionable insights to make your health goals sustainable and effective!

In this episode:

7 reasons to consider postponing fat loss
Real-life examples of how we’ve helped clients prioritize other areas first to achieve sustainable fat loss

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

Episode 58: 5 Tips For Those Struggling with Consistency

Danielle Rancourt, RD — Sat, 31 Aug 2024 08:00:00 -0500

Do you keep jumpig "on and off the wagon?" If yes, you're not alone. Being consistent can be really difficult. While having a growth mindset (Ep. 55) and a good relationship with food are key components long-term success, I share few additional tips that have helped my clients become more consistent, allowing them to finally achieve their health & fitness goals.

In this episode:

Looking beyond the finish line
Choosing the path of least resistance
De-prioritizing before you start prioritizing
Setting non-negotiables vs goals
Investigating the root cause to your inconsistency
Digging deep and determining your "why"

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

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

Episode 54: 8 tips for balancing your health goals AND having a fun summer

Danielle Rancourt, RD — Fri, 28 Jun 2024 12:45:00 -0500

For many health-focused adults, summer can bring about additional challenges to staying on track, especially social eating and drinking. In this episode, Pivot dietitian coach Samanthan Ferguson and I discuss how you can still progress towards your health and fat loss goals while having a fun summer. Best part is, you don't have to give up your favorite foods or booze!

In this episode:

Determine your goal
Start the day off strong
Meals vs grazing
Incorporating veggies
Balancing alcohol
Grilling meats (bratwurst vs chicken sausage nutrition)
Exercising in the summer vs winter
Practice saying “no” / how to politely say "no"

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

Episode 48: The last 10 lbs: Why is it so hard and is it really worth it?

Danielle Rancourt, RD — Wed, 27 Mar 2024 17:30:00 -0500

Have you ever tried to lose "the last 10 lbs"? For most indidivualds, those last 5-10 pounds are really, really hard to shed and seriously frustrating! In this episode, Pivot dietitian coach Samantha Ferguson and I discuss why the last 5-10 lbs are so hard to lose, our own fat loss experiences losing the last 5-10 lbs and whether or not we believe it's worth it.

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

Episode 47: Key factors that helped Dusty lose over 50 lbs in under a year

Danielle Rancourt, RD — Mon, 18 Mar 2024 07:00:00 -0500

In 2022, Dusty went on Ozempic to help manage his diabetes and lose weight, and lost 25-30 lbs relatively quickly. A few months later, Dusty reached out for nutrition coaching as he had put all the weight he lost back on after getting back surgery. This wasn't the first time Dusty had lost weight only to gain it back.

In this episode, Dusty tells his story, and shares key factors and "AHA" moments that helped him lose over 50 lbs in 10 months with the support of Pivot Nutrition dietitian coach Sam Ferguson, RD.

Guest: Dustin Hillebrand

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

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

Episode 46: 5 keys to fat loss you may not have thought of

Danielle Rancourt, RD — Fri, 01 Mar 2024 07:00:00 -0600

When one decides to embark on a fat loss journey, diet and exercise often come to mind first.Though nutrition and exercise are two of the greatest players in weight management, (with nutrition being number one) there are other factors that play key roles in one's fat loss journey. In this episode, Pivot dietitian coach Samantha Ferguson and I dive into each of these factors: relentless consistency, discipline (vs willpower), mental satisfaction, patience and having an exit strategy.

While these may seem mundane or perhaps obvious, you won't regret listening to our elaborations and personal experiences, especially if you've been struggling on your own fat loss journey.

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 44: Lauren's story: Ditching the all-or-nothing (perfectionist) mindset for sustainable habits

Danielle Rancourt, RD — Mon, 08 Jan 2024 18:45:00 -0600

"Let's binge today because tomorrow is the start of being good!" "This is the year I'm going to lose weight!" That's what Lauren would tell herself every January for years and years...except for THIS year. In this episode, Pivot Nutrition Coaching graduate Lauren shares how she went from feeling like a complete failure to feeling excited about being active, eating healthier and most importantly, liking herself again.

In this episode:

The emotional moment Lauren reached out for advice
Why Lauren felt like Pivot wasn't working for her at the beggining
Most proud accomplishments
Challenges faced during her wellness journey
Biggest takeaways from Pivot Nutrition Coaching
Lauren's advice for those who don't like how they feel right now

Guest: Lauren Alexander
https://www.instagram.com/lauren.alexander345/?hl=en

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

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

Episode 43: Jodi's success story: from hopeless and stuck to empowered and confident!

Danielle Rancourt, RD — Fri, 15 Dec 2023 08:45:00 -0600

When Jodi reached out in June, she felt stuck, hopeless and like she didn't recognize herself anymore. In this episode, Jodi shares her accomplishments as well as the challenges she faced during a life-changing 6 months in the pivot nutrition coaching program. Tune in to find out how Jodi regained control of her health and was able to find herself again at 53 year old!

In this episode:

Introduction
The triggering moment that led Jodi to reach out for help
Jodi's accomplishments in the last 6 months
Challenges faced during her fat loss journey
Biggest takeaways from the 1:1 pivot nutrition program
Advice for women who feel stuck
Final thoughts

Guest: Jodi Hubler
Jodi Hubler is a former venture investor turned full time board director serving across a number of non-profit and private company boards. As a life long athlete she still holds the single game rebound record from her high school.

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

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

Episode 41: 10 tips to help you avoid a Thanksgiving food coma and feel your best this holiday season

Danielle Rancourt, RD — Mon, 20 Nov 2023 16:45:00 -0600

With Thanksgiving being days away, Pivot dietitian coach Samantha Ferguson and I discuss tips to avoid a Thanksgiving food coma, improve your mindset and stay in line with your health goals during the holiday season. There is absolutely no need to save your calories, exercise to earn (more) food or feel guilty for eating a slice of pie or two. If these are things you typically do this time of year, this episode is for you!

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 38: "What can I do to boost my metabolism?"

Danielle Rancourt, RD — Mon, 02 Oct 2023 07:00:00 -0500

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 36: Why is protein a game changer?

Danielle Rancourt, RD — Mon, 04 Sep 2023 07:00:00 -0500

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?

Danielle Rancourt, RD — Mon, 21 Aug 2023 07:00:00 -0500

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 29: Effort vs Consistency: Why your health-focused efforts might not lead to fat loss

Danielle Rancourt, RD — Mon, 29 May 2023 07:30:00 -0500

In this episode, Pivot fat loss coach Samantha Ferguson and I discuss the difference between putting in effort towards your health goals vs being consistently adherent to a fat loss protocol. So if you're eating healthier and exercising more but you're still not seeing body composition results...this episode just may help you figure out why! We also share personal experiences tracking macros and being in a calorie deficit.

Co-Host:
Samantha Ferguson, MS, RD

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

Episode 28: Navigating nutrition and fat loss after college athletics with Paige and Tyler Kropuenske

Danielle Rancourt, RD — Tue, 16 May 2023 12:30:00 -0500

Tyler and Paige are a young married couple that had two extremely different college experiences: Tyler was a football player who was told to eat as much as possible while Paige was a basketball player who was told that being smaller (and weighing less) would get her more time on the court. Still, they both struggled with nutrition, mindset and weight loss after retiring from college athletics. In this episode, they share their sucess stories, both losing over 30 lbs in 6 months and siginificantly improving their relationship with food.

Progress Photos: https://pivotnutritioncoaching.com/testimonials

Host:
Danielle (Dani) Rancourt is a registered dietitian, certified sports dietitian and CEO of Pivot Nutrition Coaching. Her specialities include body composition and performance nutrition.

Instagram: @dani_the_rd
Website: pivotnutritioncoaching.com

Episode 22: What's reverse dieting and who's it for?

Danielle Rancourt, RD — Mon, 20 Feb 2023 07:00:00 -0600

Have you hit a frustrating weight loss plateau that you just can't break? Are you working out all the time and eating right but still not seeing results? Do you feel constantly hungry but afraid to gain weight? Tune in the find out if reverse dieting might be the solution to your problem!

New episodes released every other Monday

Host:
Danielle (Dani) Rancourt is a registered dietitian, certified sports dietitian and CEO of Pivot Nutrition Coaching. Her specialities include body composition and performance nutrition.

Instagram: @dani_the_rd
Website: pivotnutritioncoaching.com
Free Facebook Community: Pivot Nutrition & Fitness

But First Pivot Podcast
Need more help than a podcast can offer? Dani and her team of dietitians offer customized, 1:1 nutrition coaching to help you improve your health, performance, relationship with food and achieve your body composition goals in a sustainable way.

Click here to book a free call to see if you'd be a good fit for Pivot Nutrition Coaching.

Episode 18: Why most New Year's resolutions fail and 10 unsexy basics to focus on in 2023

Danielle Rancourt, RD — Sun, 08 Jan 2023 17:45:00 -0600

New Year's resolutions and fad diets have awful success rates. Instead of setting yourself up for failure in 2023, focus on doing the simple things consistently. In this episode, I go over 5 common reasons New Year's resolutions fail and 10 simple things to do instead of a quick fix or the latest trend!

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

Instagram: @dani_the_rd
Website: pivotnutritioncoaching.com
Free Facebook Community: Pivot Nutrition & Fitness

Click here to book a free call to see if you'd be a good fit for Pivot Nutrition Coaching.

Episode 8: 4 things our most successful clients have in common

Danielle Rancourt, RD — Sat, 22 Oct 2022 19:30:00 -0500

Over the last year and a half coaching and overseeing over 100 clients, I've noticed that the most successful people in our nutrition coaching program have 4 things in common. In this episode, my dedicated client Katie Edwards and I discuss these commonalities as well as her keys to success so far.

Katie Edwards
Katie's progress photos (before and after her reverse diet) and testimonial.

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

Instagram: @dani_the_rd
Website: pivotnutritioncoaching.com
Free Facebook Community: Pivot Nutrition & Fitness

Click here to book a free call to see if you'd be a good fit for Pivot Nutrition Coaching.