Blog - Nicole Holovach | Dietitian Nutritionist | Frederick, Md

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infographic showing how metabolic flexibility helps burn fat — Why You’re Struggling to Burn Fat (and What to Do About It)
If you feel like you are doing everything “right” but the…
September 8, 2025/by admin

grilled-flank-steak-05 — Encouraging GLP-1 Production
GLP-1 receptor agonists, injectable weight-loss/diabetic medications,…
March 17, 2025/by admin

castoroil — How to Lower Stress
A common theme during the last few weeks of the year is increased…
November 16, 2021/by admin

dreamstime_s_83964243 — Are You Confused about Health and Nutrition?
Here we go again.

That’s the first thing that came to mind…
August 26, 2018/by admin

dreamstime_l_24180358 — Milk & Dairy in Context
I’ve been putting off writing about this topic for a while…
July 26, 2018/by admin

sugar-you-keep-using-that-word-i-dont-think-it-means-what-you-think-it-means — How to Talk Rationally about Sugar
Sugar still seems to be everyone’s favorite boogeyman, so I…
December 30, 2017/by admin

StockSnap_3SE4H5RT0T — Cholesterol Through a Metabolism Lens
Did you hear? The latest version of the U.S. Dietary Guidelines,…
July 25, 2016/by admin

Illu_endocrine_system — Endocrine Support: a Local Workshop
Do you struggle with weight gain or loss?
Do you have…
March 16, 2016/by admin

Lose_weight_now — Shifting the Focus from Weight to Function
It’s that time of year: everyone is making New Year’s Resolutions.…
December 29, 2015/by admin

SVHF6MUWVZ — How to Hydrate
Confession: I used to be a water-holic. I used to carry around…
September 7, 2015/by admin

Baby Knows Best
First things first – let’s get this out of the way. I don’t…
April 21, 2015/by admin

Estrogen — Estrogen in Excess
I talk a lot about “hormone balance” in my blog posts and…
January 21, 2015/by admin

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Functional nutrition counseling specializing in metabolism, energy production, and thyroid function

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Serving Frederick, MD and Beyond

263 West Patrick Street, #2
Frederick, MD 21701

(240) 397-9807

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wholehealthrd

Mom, farmer's wife
1,000+ clients served (and heard)
Gut • Thyroid • Energy • Stress • Metabolism
🔄 It’s all connected
Free Metabolic Roadmap👇

✨ I love a good post-conference high… when you

✨ I love a good post-conference high… when your brain is buzzing with so many new ideas it feels like it might burst!

I just spent three days at the Microbiome Keynotes Symposium in Nashville with hundreds of like-minded RDs, MDs, NPs, PAs, health coaches, chiropractors, therapists—and even dentists!

Topics included:

✨ Children’s health
✨ Menopause & perimenopause
✨ Lyme & other tick-borne illnesses
✨ Heart disease & arthritis
✨ Thyroid health

👉 Notice 💩 wasn’t the main focus? While there was plenty of poop talk (including a fascinating new postbiotic aiming to replicate fecal transplants!), the microbiome is so much more than that.

And the best part? Your microbiome is mostly modifiable with diet and lifestyle 🎉

Your gut health affects everything. As Dr. Elisa Song said, we need to be creating microbiome magic every day!

I can’t wait to bring these insights back to my clients—updating handouts, modules, recipes, and more.

💡 Curious how your gut health might be impacting your energy, hormones, and overall well-being?

📅 Book a free info call (link in bio) and let’s uncover your next step.

#Microbiome
#GutHealth
#FunctionalNutrition
#RootCauseHealth
#PerimenopauseSupport
#ThyroidHealth
#HormoneHealth
#MetabolicHealth
#RDLife
#NutritionMatters
#HolisticHealth
#WomenOver40
#microbiomekeynotes
#microbiomekeynotessymposium
#microbiomekeynotes2025

Think your blood sugar is “normal”? 🤔 Ther

Think your blood sugar is “normal”? 🤔

There’s one marker almost no one talks about, but it’s the #1 red flag for metabolic health: fasting insulin.

💡 Why it matters:

✔️ It shows how hard your body is working to keep blood sugar in check.
✔️ It’s often abnormal YEARS before glucose or A1c budge.
✔️ It costs about $10 — but most practitioners never order it.

👉 The kicker? The “normal” lab range goes up to ~24. But many functional practitioners want to see it under 5 for true metabolic flexibility.

📌 Save this post so you know what to ask for at your next checkup.

💬 Comment “LABS” if you want me to share other labs I like to see in clients.

#MetabolicHealth #FunctionalNutrition #MetabolicFlexibility #InsulinResistance #BloodWork #FunctionalMedicine #LabWork #Insulin #HormoneHealth #MetabolismReset #EnergyForLife #Glucose #StopPeeingatNight

MINERAL DEEP DIVE Even though magnesium is found

MINERAL DEEP DIVE

Even though magnesium is found in lots of foods, most people still fall short. Why?

🌱 Soil depletion means crops contain less magnesium than they used to
😰 Stress, caffeine, alcohol, and certain medications (like PPIs) increase magnesium loss
🩸 Blood tests don’t reflect true magnesium status (most is in tissues, not blood)
💧 Historically water was a meaningful magnesium source. Modern water treatment removes many minerals from water

The current RDAs were established by the Institute of Medicine (IOM, now National Academies) in 1997:

👩Adult women: 310–320 mg/day
👨Adult men: 400–420 mg/day
🤰Pregnant & lactating women: 350–360 mg/day

These numbers were largely based on short-term balance studies in healthy people, not modern research on stress, chronic illness, or soil/water depletion. Many researchers now argue it’s set too low, given chronic stress, medication use (PPIs, diuretics), poor soil quality, and higher processed food intake.

Some suggest true optimal intake for resilience and chronic disease prevention is closer to 450–600 mg/day for most adults 😮

🚩 Signs of Magnesium Deficiency May Include:

⚡Muscle cramps or twitching
🤕Muscle tension
💤Fatigue, low energy
😟Anxiety, poor sleep
🚽Constipation
❤️Heart palpitations or irregular rhythms
🤯Headaches

Start eating more magnesium-rich foods! The best source include dark leafy greens, nuts and seeds, legumes, whole grains, and mineral water.

💧 I love to add ConcenTrace trace mineral drops to my water as an easy, absorbable way to increase my intake.

Do you need a supplement? Not necessarily, but many people feel better when they increase magnesium, whether through food or targeted supplementation.

💡 Curious if magnesium is a missing piece for you? Let’s chat—book a free info call (link in bio).

#Magnesium
#MineralsMatter
#NutrientDeficiency
#StressSupport
#BetterSleep
#EnergySupport
#MetabolicHealth

You’re not stuck with “bad genetics” or a “slow metabolism.”

The truth? Most of the symptoms you’re fighting—energy crashes, cravings, poor sleep, stubborn weight—come down to one thing you’ve never been taught to measure: metabolic flexibility.

When your metabolism can easily switch between carbs and fat for fuel, you feel steady, resilient, and in control. When it can’t, you’re stuck in survival mode.

💡 That’s why I created the Metabolic Health Assessment—a simple test that shows exactly how your metabolism is working, and gives us the data to create a plan that works with your body, not against it.

👉 Comment FLEX or click the link in bio to learn more.

#MetabolicHealth
#MetabolicFlexibility #FunctionalNutrition
#HormoneHealth
#RegisteredDietitian
#EnergyReset
#HealthyMetabolism
#SleepBetter
#PersonalizedNutrition

My favorite foodie and fitness pics from August. F

My favorite foodie and fitness pics from August. From airport food, hiking in Colorado, summer produce, perfecting my sandwich bread, a trip to TN and GA (and a stop at Bread Beckers 😍).... August was a legit whirlwind 🌪️

#Eatwelllivewell
#healthylifestyle
#metabolichealth
#frommyplate

B VITAMIN SERIES ✨ B12: The Spark ✨ If there

B VITAMIN SERIES

✨ B12: The Spark ✨

If there’s one vitamin that gets all the buzz for energy, it’s B12. But here’s the catch: simply “taking more” isn’t always the solution.

💡 B12 is The Spark that helps make red blood cells, supports nerve health, and keeps homocysteine in check.

Without it, fatigue, brain fog, tingling, and mood dips can sneak up.

👉 You can get B12 from animal foods like beef, organ meat, clams, mussels, salmon, sardines, tuna, eggs, and dairy (and fortified options if you’re vegetarian/vegan). But absorption and utilization aren’t always straightforward.

Stomach acid matters. Low acid (common with age, reflux meds, or stress) can block absorption.

Genetics matter. MTHFR and COMT can change how you process and use B12.

Homocysteine is important. Elevated levels can signal that your spark isn’t firing properly.

Form matters. Methylcobalamin, adenosylcobalamin, hydroxocobalamin… it’s not one-size-fits-all.

Even shots aren’t magic. B12 injections can bypass the gut, but if your body isn’t using it well (because of genetics or methylation bottlenecks), you may not feel the “energy boost” you were promised.

That’s why two people can eat the same foods, take the same supplement, or even get the same B12 shot, and have completely different results.

👉 The takeaway: B12 isn’t just about what you eat or inject. Your spark depends on the whole system: digestion, genetics, and stress.

Confused about your B12 labs? Let's chat! Schedule a free call, link in bio.

Your hormones aren’t the villain. They’re the

Your hormones aren’t the villain.
They’re the messengers.

If you’ve been chasing “hormone balance” without results, it might be because you’ve been treating the symptoms instead of the signals.

Hormones respond to instructions from your brain, gut, liver, and daily habits.

Change the inputs → change the message → change the outcome.

So instead of fighting your hormones…
👉 Teach them what to say.

I'd love to chat with you about this! Book a free call - link in bio.

#HormoneHealth
#MetabolicHealth
#FunctionalNutrition #HormoneBalance
#RootCauseHealing
#ThyroidHealth
#Perimenopause
#MetabolismReset
#HormoneSupport
#MetabolicReset

U2 cover band in Baker Park 😍 My type of live m

U2 cover band in Baker Park 😍 My type of live music experience!
1. I know all the words 🎤
2. Done early 🛌
3. Not too loud 👵
3. Next to a playground 🤸
4. Free 👌

B VITAMIN SERIES Your cells are constantly regene

B VITAMIN SERIES

Your cells are constantly regenerating, detoxing, repairing DNA, and building neurotransmitters—and folate (Vitamin B9) is behind the scenes making it all happen.

This B vitamin is crucial for:

✅ Methylation (think: gene expression + detox)
✅ Red blood cell formation
✅ Healthy pregnancy + fetal development
✅ Mental health & mood balance
✅ Breaking down homocysteine (heart + brain health)

And while folic acid is the most common form added to supplements and fortified foods, it's not the same as the folate naturally found in whole foods.

🧬 Your body must convert folic acid into active folate (methylfolate)—and not everyone does that efficiently. It's estimated up to 60% of people have a gene variant that makes this conversion slower.

💡 That’s why focusing on folate from real food—or methylfolate in supplements—can be a smart choice for many.

🧠 Think of folate as the project manager for building and repairing your body.

It helps coordinate DNA repair, cell division, detox, and brain chemistry.

Without enough folate?

It’s like trying to build a house with missing blueprints and no foreman—things slow down, get messy, and fall out of sync.

#MethylationMatters
#MTHFR
#FoodAsMedicine
#Folate
#VitaminB9

Out of curiosity, I recently commented “Purple P

Out of curiosity, I recently commented “Purple Power” on another health practitioner’s post promising a “natural substance that rivals Ozempic” (🙄 eye roll).

That comment took me to a link to buy a very expensive supplement — made mostly of anthocyanins.

Don’t get me wrong: anthocyanins are incredible. They’re the plant compounds that give berries, red cabbage, and purple potatoes their deep pigment — and yes, they’ve been shown to stimulate natural GLP-1 secretion, improve insulin sensitivity, and support metabolic health.

But rival Ozempic? Not exactly.

Here’s the truth:
👉 GLP-1 medications override your system.
👉 Anthocyanin-rich foods support your system.

Big difference.

I’m all for tapping into food-as-medicine, but I’m not here to sell you a $115 supplement when you could just… eat more blackberries (tis the season!).

Let’s put the power — and the purple — back on your plate.

🫐 Eat the berry, not the BS.

An save this post for your next grocery trip!

#PurplePower
#Anthocyanins
#GLP1Support
#BloodSugarBalance
#MetabolicHealth
#NaturalGLP1
#InsulinSensitivity
#PlantPoweredHealing
#RealFoodHealing
#FoodAsMedicine
#EattheRainbow

We took Friday pizza night to the next level 🍕

We took Friday pizza night to the next level 🍕

Did you know? Most store-bought "whole wheat flour" is not truly whole - even if it says "100% whole wheat" on the label.

This is news to me and I've been studying nutrition for over 25 years!

It's usually made by recombining white flour (endosperm) with some of the bran and germ - but not all of it. Oils in the germ are prone to spoilage, so large manufacturers remove or reduce them to extend shelf life. This means it's missing nutrients like vitamin E, healthy fats, antioxidants, B vitamins, magnesium, selenium, enzymes, and some fiber.

I got some starter wheat berries at Common Market. But buying in bulk saves $.

I'm feeling super excited about pizza night! And waffles, and muffins, and biscuits, and rolls, and bread...😋

#FreshlyMilledFlour
#RealBread
#FromScratchBaking
#DeepNutrition
#SlowFood

B VITAMIN SERIES Biotin (Vitamin B7) isn’t just

B VITAMIN SERIES

Biotin (Vitamin B7) isn’t just for hair, skin, and nails (though yes, it helps there too).

It’s a metabolic multitasker — turning your food into energy and supporting healthy gene expression.

Deficiency signs can include brittle nails, hair loss, and skin issues.

Actual deficiency is rare unless you're:

🥚Eating tons of raw egg whites (they block absorption)

💊On long-term antibiotics

💩Have gut absorption issues

🤰Pregnant (mild deficiency is more common)

Fun fact: your gut bacteria can also make biotin!

#MetabolicNutrition
#VitaminB7
#Biotin
#WomensHealth
#NutritionTips
#FoodIsMedicine
#FoodasMedicine
#FunctionalNutrition

We love to micromanage the tiny things.

And look—it’s not that the small stuff doesn’t matter. I can talk your ear off about anything in Slide 2!

Details can be important.

But when they become a way to avoid the real work…

You stay stuck in the loop—and wonder why nothing's working.

Here’s the thing:

You can count every gram, optimize every supplement, and still feel awful—if you’re running on stress and self-judgment.

The healing work that moves the needle?

It’s the boring, uncomfortable, consistent stuff:

– Planning, cooking, and meal prep
– Sleeping enough
– Feeling our feelings
– Facing your relationship with food, not just tracking it
– Regular movement, that progressively challenges you
– Setting boundaries

🧠 Ready to stop obsessing and start healing?

Let's chat! Schedule a free call, link in bio.

Headed to the beach? Visiting family? You don’t

Headed to the beach? Visiting family?

You don’t need to “pause” your health habits just because it’s summer.

Trade rigidity for anchors:
– Prioritize protein
– Don't skip meals
– Walk when you can
– Make sure you're pooping and sleeping

And skip the “I’m on vacation so nothing counts” mindset. Appetizers? Alcohol? Dessert? Pick your treats intentionally. Enjoy, don’t overload.

Your body doesn’t need perfection. It needs consistency.

🌊 Save this for your next trip.

#summerconsistency #travelwellness #metabolichealth #functionalnutrition #womenshealth #progressnotperfection

B VITAMIN SERIES Vitamin B6: The Hormone Harmoni

B VITAMIN SERIES

Vitamin B6: The Hormone Harmonizer 💫

This underrated B vitamin quietly supports your body’s rhythm behind the scenes—helping you make progesterone, clear excess estrogen, and produce mood-soothing neurotransmitters like serotonin and GABA.

Low B6 is more common than you think—especially if you’ve dealt with stress, hormonal birth control, or blood sugar ups and downs.

Want to show your hormones some love?
Add more B6-rich foods to your plate! Other B6-rich foods:

🥩 Beef
🍌 Bananas
🥔 Potatoes
🥑 Avocado
🦃 Turkey
🍗 Chicken
🧆 Chickpeas

#MetabolicNutrition
#VitaminB6
#HormoneHealth
#PMSRelief
#MoodSupport
#WomensHealth
#NutritionTips
#EatForYourHormones
#FoodIsMedicine
#FoodasMedicine
#FunctionalNutrition

Waking up to pee at night isn’t random. It’s

Waking up to pee at night isn’t random.

It’s a biochemical signal—and your body is trying to get your attention.

As a functional dietitian, I’ve helped nearly a thousand clients uncover the real metabolic reasons behind nighttime urination: from blood sugar crashes to cortisol spikes to mineral imbalances.

If you're tired of stumbling to the bathroom at 2am, my guide shows you how to fix the root causes—without prescriptions or extreme diets.

Want the strategies I've using in private practice for over a decade?

💬 Comment GUIDE.

#nighttimeurination
#nocturia
#sleephealth
#functionalnutrition #stoppeeingatnight
#cortisolimbalance
#womenshealth
#rootcausemedicine
#metabolichealth
#bloodsugarbalance

Think you just have a “tiny bladder”? Nope. Wa

Think you just have a “tiny bladder”?
Nope. Waking up to pee at night — even with no fluids after 7pm — is often a metabolic red flag.

If it’s happening often, it’s time to look deeper. I’ll show you how. Drop a 💧to learn how to stop peeing at night.

#StopPeeingAtNight #MetabolicHealth #Nocturia #FunctionalNutrition #RootCauseHealing

B VITAMIN SERIES Pantothenic acid, also known as

B VITAMIN SERIES

Pantothenic acid, also known as Vitamin B5, is like the backstage manager of your stress response. You don’t hear much about it, but without it, your energy, mood, and hormones fall apart.

If you're under chronic stress, not sleeping well, or relying on caffeine to survive the day, you might be burning through this crucial B vitamin faster than you think.

B5 helps your adrenal glands, supports the production of calming neurotransmitters, and turns your food into cellular fuel. It's essential—and underappreciated.

Low B5 can look like:

⚡ Constant fatigue
⚡ Poor stress tolerance
⚡ Burning feet (yes, really)

B5 is one piece of the stress-resilience puzzle.
Feed your cells → fuel your calm.

#FuelYourCalm #StressSupport #FunctionalNutrition #BVitamins #PantothenicAcid #AdrenalSupport #MetabolicHealth #EnergyStartsHere #Metabolism

Most people think discipline is restrictive. But

Most people think discipline is restrictive.

But the truth?

Discipline is what sets you free.

✨ Free from second-guessing.
✨ Free from energy crashes.
✨ Free from wondering “why isn’t this working?”

Whether it’s logging meals, getting to bed on time, or prioritizing protein—
the habits that feel hard at first are the ones that give you clarity, results, and peace of mind.

Discipline isn’t about doing more.
It’s about doing what matters—with intention.

Start small.
Stay consistent.
And watch your freedom grow. 💫

📥 DM me “FREEDOM” to get started. I'll send you a link to book a free call with me.

Or grab my free Metabolic Reset Stater Kit to support your next step. Link in bio.

#DisciplineEqualsFreedom #MetabolicHealth
#Metabolism
#FunctionalNutrition
#HealthyHabits
#FoodFreedom
#EnergyForLife

Ever feel like your bladder has a built-in alarm c

Ever feel like your bladder has a built-in alarm clock?

Plot twist: it might be your metabolism, not your bladder.

Learn five natural, science-backed fixes so you can actually stay asleep.

📲 Comment SLEEP and I'll send you the link to grab the eBook "How to Stop Peeing at Night."

#MetabolismReset
#MetabolicReset
#FunctionalNutrition
#MetabolicHealth
#ThyroidHealing
#HormoneBalance
#StressResilience
#HealthyLiving
#HolisticHealth
#RegisteredDietitian
#RegisteredDietitianNutritionist

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