You stopped dieting.
Nobody taught you what comes next.
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You know you want food to feel easier... but how?
You want enough structure to keep yourself fed, fueled, and feeling good throughout the day. You also want room for preferences, changing schedules, restaurant meals, workouts, travel, busy weeks, and being a human.
Intentional Eating is a 6-week group nutrition program for women who want to turn what they already know about nutrition into a sturdy, reliable way of feeding themselves.
Think: structure without restriction. Less second-guessing. More confidence.
I want food to feel easierStarts Wednesday, September 16 at 6 PM CT
Limited to 10 participants
You know a lot about nutrition. So why does feeding yourself still feel this complicated?
Maybe your days look a little like this:
- You buy the groceries, save the recipes, and still find yourself wondering, “So... what the hell am I eating today?”
- You find a good rhythm with meals for a few days, your schedule changes, and then everything feels harder again.
- Lunch seemed reasonable at noon but somehow has you searching for snacks at 2:00.
- You know tracking food is not where you want to live, and you miss having something tell you whether you did it “right.”
- You want structure around meals and snacks while keeping flexibility firmly in the picture.
- You exercise regularly [or wish to be!] and want to fuel yourself like an active person, but you are not totally sure you are eating enough to support everything you ask your body to do.
- A change in your labs has you wondering whether supporting your health means a one-way ticket back to tracking, restricting, and obsessing over food.
- You understand protein, fiber, carbs, hydration, and balanced meals. Applying all of that to your average Tuesday is another skill entirely.
If you keep thinking, “I know what to do, so why is doing it still so hard?” you are exactly who we created Intentional Eating for.
This is exactly what I needMaybe the problem is the nutrition structure you were given.
For years, most nutrition advice has revolved around rules, targets, plans, and systems someone else created for you.
Then you step away from dieting and suddenly the pendulum can swing in the other direction. Figure out what you want. Listen to your body. Trust yourself.
Cool! But then come the questions...
- What do you pack for lunch when you're burned out on meal prep?
- What happens when your hunger cues are inconsistent?
- What happens when work is chaos, you work out at 5:30, dinner is at 8, and the easy dinner you planned suddenly isn’t an option?
- What happens when you are managing newly abnormal cholesterol or blood sugar... alongside energy, recovery, medications, or a schedule that changes every week???
You are allowed to use nutrition knowledge.
You are allowed to plan ahead.
You are allowed to build routines that make eating easier.
You are allowed to help out Future You.
This is where Intentional Eating comes in.
Save my spot!Enough structure to support you. Enough flexibility to live your life.
Intentional Eating is our approach to using nutrition knowledge, your body’s feedback, your preferences, and the realities of your life to make feeding yourself feel steady and sustainable.
In other words:
Structure without restriction.
Inside this 6-week program, you will learn how to:
- build meals and snacks that actually support your energy
- plan ahead in ways that make your week easier
- recognize when you may need more food or different fuel
- use nutrition science without turning every choice into a calculation
- make adjustments when life changes
- build habits that can flex without falling apart
The goal is a nutrition rhythm you know how to return to because it belongs to you.
Imagine food taking up a whole lot less brain space.
You wake up and eat breakfast without turning it into a nutrition puzzle.
Lunch actually carries you through your afternoon.
You know what snacks help on long workdays, busy afternoons, and days when dinner is still three hours away.
You head into your workout feeling fueled and ready.
You grocery shop with a loose plan that gives you options for the week.
Your schedule gets weird and you know how to adjust.
You realize you need more food some days and respond to that information with curiosity.
By the end of the day, you are not playing catch-up with everything you forgot to eat earlier.
And when a day goes completely sideways?
You know how to feed yourself tomorrow.
Food still requires decisions, because (annoyingly) we have to eat multiple times every single day for the rest of our lives.
Those decisions can feel much easier.
We built the program around the part that gets missed: actually doing the thing.
Learn It
Work through 6 live nutrition sessions and accompanying modules that give you the evidence-based foundation behind Intentional Eating.
Apply It
With the support of our RD and your cohort, apply what you're learning to meals, movement, schedules, health goals, and real-life situations.
Get Unstuck
Bring your questions to RD-led office hours and inside our private community. This is where we solve problems together and build community.
Practice It
Continue to use your Intentional Eating tools and frameworks to build meals, assess your needs, and adjust when life changes. Keep access for 6 months!
Here’s what we are going to solve together
☑️ Week 1: Intentional Eating - How do I create structure that actually works for me?
Learn why consistency can feel so difficult after years of relying on outside rules.
We will introduce the Intentional Eating framework and start building a way of making food decisions using nutrition knowledge, body feedback, preferences, and real-life practicality.
By the end of the week: you will understand what structure without restriction can look like in your own life.
☑️ Week 2: Metabolism + Eating Enough - Am I actually fueling myself enough?
Learn what influences your energy needs and why consistently eating enough matters for energy, workouts, concentration, recovery, and health.
We will help you recognize patterns that may suggest your body needs more support and give you practical ways to respond.
By the end of the week: you will have a clearer picture of what adequately fueling yourself can look like.
☑️ Week 3: Balanced Meals + Planning - Okay, what the hell do I actually eat?
Learn how to build satisfying meals and snacks that support your energy and fit the way you actually live.
Then we will tackle planning.
Think flexible meal ideas, useful groceries, realistic preparation, and helping out Future You without making Sunday afternoon your second job.
By the end of the week: you will have practical ways to answer “what am I eating?” with a whole lot less drama.
☑️ Week 4: Nutrition + Health - How do I support my health and keep food flexible?
Nutrition can play an important role in supporting cholesterol, blood sugar, cardiovascular health, and other health concerns.
You will learn how to use evidence-based nutrition strategies while keeping satisfaction, flexibility, culture, preferences, and quality of life in the conversation.
By the end of the week: you will feel more equipped to make nutrition choices that support the whole picture of your health.
☑️ Week 5: Trackers + Data - How do I use information without letting the numbers run the show?
Wearables, calorie trackers, lab values, and health data can all offer information.
We will teach you how to determine which information is useful for your goals, where common tools have limitations, and how to keep yourself in the driver’s seat.
By the end of the week: you will have a framework for treating data like information instead of a grade.
☑️ Week 6: Consistency - How do I keep doing this when life changes?
This is where we bring everything together.
You will learn how Intentional Eaters assess their needs, build repeatable habits, make adjustments, and return to supportive routines through busy weeks, travel, schedule changes, low-energy days, and regular life.
By the end of the week: you will leave with a sturdy system you know how to use and adjust.
ABOUT LAURIE:
Hi! I’m Laurie, your friendly neighborhood dietitian.
I love helping people take nutrition information out of the textbook and put it somewhere much more useful: their actual lives.
My approach combines evidence-based nutrition, curiosity, compassion, and the firm belief that eating several times a day should eventually feel a little easier than an advanced-level group project.
Before becoming a dietitian, I was a career student and brewery taproom manager. That combination probably explains my teaching style pretty well: I want you to learn a lot, ask your questions, and feel like you are hanging out with a smart pal who happens to know quite a bit about metabolism.
I also understand the perfectionism that can sneak into nutrition firsthand.
There is so much information telling us how to eat, when to eat, what to buy, what matters, and which food is apparently ruining our lives this week.
My job inside Intentional Eating is to help you sort through that noise, understand what matters for you, and practice making decisions with more confidence.
We will talk food science. We will talk practical meals. We will talk workouts, planning, health, changing needs, and the moments where all your beautiful nutrition knowledge seems to vanish because it is 7:47 PM and you're ravenous.
I want you to leave this program feeling sturdy in your ability to take care of yourself.
Outside of dietitian life, I am a professional potato connoisseur who loves a post-workout treat, dancing, weightlifting, football and baseball season, long walks, cooking with my wife, and watching our dog Dolly enthusiastically handle kitchen cleanup.
I cannot wait to hang out with you! Let’s make this cohort some kind of wonderful. ✨
Intentional Eating will probably feel like home if:
- You want evidence-based nutrition guidance that still leaves room for your preferences and your life.
- You like the idea of planning ahead when planning would make things easier.
- You want to support your workouts, energy, focus, health, and recovery with food.
- You are willing to practice new skills and stay curious when things feel messy.
- You want to get better at recognizing what your body needs and responding to it.
- You want nutrition to take up an appropriate amount of space in your life.
- You are craving a sturdy middle ground between rigid eating and figuring everything out on the fly.
Intentional Eating is about building skills.
You will practice planning, fueling yourself regularly, responding to changing needs, building satisfying meals, using nutrition information, and figuring out what consistency looks like in your life.
There will be room for imperfect weeks, changing appetites, busy schedules, unanswered questions, and meals that are mostly assembled from things you found in the refrigerator.
You already know a lot about nutrition. This is where we help you turn it into something you can rely on!
Your Investment in Intentional Eating
$450
10 people. Six weeks. Nuanced RD support.
We intentionally cap this cohort at 10 participants.
That gives us room for real, unrushed conversation.
Laurie knows where your group is getting stuck. You can ask the specific question that does not fit neatly into an Instagram post. There is space to talk through how the information applies when your schedule, preferences, health needs, or life look different from the person next to you.
We begin Wednesday, September 16 at 6 PM CT.
Frequently Asked Questions
So... what if I still want to lose weight?
Realistically, what will change for me by doing this program? I've done a lot of programs!
This sounds great, but I’m worried I won’t follow through. Should I sit this round out?
Is intentional eating the same as intuitive eating?
What if I don't have consistent hunger cues due to medication, ADHD, or anxiety?
When are the call times and how do I participate?
Can I use my insurance or HSA/FSA funds to pay for Intentional Eating?
You probably don't need another saved nutrition post.
There is an almost unlimited amount of nutrition information available to you.
You can learn another breakfast formula.
Save another high-protein snack list.
Listen to another podcast about metabolism.
Read another carousel about meal prep.
At some point, the question becomes:
How do I make all of this useful in my own life?
That is the work we are doing inside Intentional Eating.
Breakfast when the morning is chaos, and lunch that gets you through the afternoon.
Food before the workout, and snacks in your bag before you leave the house.
Groceries that give Future You some options, and a plan you can adjust when Thursday's routine goes off-kilter.
To look at what your body, schedule, and life need and think, "Okay. I know how to work with this" is big sturdy girl energy.
Intentional Eating begins Wednesday, September 16 at 6 PM CT.
Enrollment is capped at 10 participants so there is room for real conversation, individualized questions, and unrushed support.
If you are ready to turn everything you know about nutrition into a way of feeding yourself you can rely on, we would love to have you.