Blog – Nicole Holovach | Dietitian Nutritionist | Frederick, Md

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grilled-flank-steak-05 — Encouraging GLP-1 Production
GLP-1 receptor agonists like Wegovy, Ozempic, and Zepbound are…
March 17, 2025/by admin

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

The Health Benefits of Gelatin
I often look at other cultures for inspiration on how to live…
November 13, 2014/by admin

Page 1 of 212

More Posts

Encouraging GLP-1 Production March 17, 2025
How to Lower Stress November 16, 2021
Are You Confused about Health and Nutrition? August 26, 2018
Milk & Dairy in Context July 26, 2018
How to Talk Rationally about Sugar December 30, 2017

Functional nutrition counseling specializing in thyroid, fertility, and women’s health

Location

263 West Patrick Street, #2
Frederick, MD 21701

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wholehealthrd

Lower stress & restore energy, metabolism, digestion & hormones
❤️ thyroid
Farmer's wife 👩‍🌾 @purifyingpastures
Work with me in-person or online ⬇️

I love doing before, during, and after symptom que

I love doing before, during, and after symptom questionnaires!

This was a 42-year-old who came to me with hormonal imbalances, estrogen dominance with short cycles, low cortisol/DHEA, irregular thyroid levels, bloating, food intolerances, weight gain, sleep disturbances, mood swings, lack of motivation, and chronic pain.

She's feeling much better after three months and I'm looking forward to continuing our work together to gain more stability ❤️

#registereddietitiannutritionist
#registereddietitian
#dietitian
#metabolism
#metabolichealth
#energy
#goodenergy
#perimenopause
#womenshealth
#guthealth

Your gut is home to trillions of microorganisms, a

Your gut is home to trillions of microorganisms, and the dominant types can impact how many calories your body absorbs from food. Studies have shown that naturally thin people host different gut bacteria compared to those who are overweight. When the microbiota from lean individuals is transferred to those with obesity or excess weight, it can lead to changes in body weight. This may be because certain gut microbes are more efficient at breaking down and extracting calories from specific foods than others.

Want to learn more? I love chatting about this kind of stuff! Book a free call with me. Link in bio.

#registereddietitian
#registereddietitiannutritionist
#dietitian
#metabolism
#metabolichealth
#energy
#goodenergy
#guthealth
#microbiome

I've had an InBody body composition scale in my of

I've had an InBody body composition scale in my office for years. InBody uses bioelectrical impedance analysis to measure body composition. But when CrowdHealth, my family's health sharing plan, offered a DEXA scan as a Q1 benefit, I jumped at the opportunity!

DEXA not only measures body fat, visceral fat, and muscle mass, but it also gives you valuable information about your bones! And, as much as I love my inBody scale, DEXA is the gold standard for accuracy. Unlike the inBody, there's very little prep with a DEXA scan. Proper prep for an inBody scan can affect the accuracy.

The closest DEXA scan location is at the National Sports Medicine Institute in Leesburg, so my husband and I made a date out of it and went out to lunch afterwards.

I learned I have excellent bone mineral density 🎉 And I have a new goal to work toward: I'd like to improve my relative skeletal muscle index (RSMI), a new-to-me measurement of how much lean mass I have in my arms and legs in reference to my height.

You can find a DEXA scan near you at DEXAscan.com

Learn more about CrowdHealth and InBody in my links in bio.

A week's worth of bone broth. I make it in a press

A week's worth of bone broth. I make it in a pressure cooker, but you can easily get it this jiggly on the stove or in a slow cooker. I'll use it in soups, stews, and rice throughout the week.

I think bone broth should actually be called joint broth. I use cuts of meat with joints.

#bonebroth
#collagen
#gelatin
#guthealth
#antiinflammatory
#glycine

“By normalizing disconnection and speed in every

“By normalizing disconnection and speed in every aspect of food preparation: growing food, sourcing food, preparing food, serving food, and eating food, we’ve transferred our attention to “more important” activities—like endless scheduled tasks, scrolling, and work. And we’re paying for it: as a society, we’re sicker, heavier, more depressed, and more infertile than ever. Kids are sick. Life expectancy is going down. Something isn’t working. And I think in part, losing our connection with food—the very substance that makes up our cells and rebuilds our bodies every day—has caused us to lose connection with ourselves.” -Dr. Casey Means

#registereddietitian
#registereddietitiannutritionist
#dietitian
#metabolism
#metabolichealth
#energy
#goodenergy

Are you feeling stuck or directionless with your h

Are you feeling stuck or directionless with your health goals? Are you ready to change your life? Let's chat!

www.WholeHealthRD.com/make-appointment

#registereddietitian
#registereddietitiannutritionist
#dietitian
#metabolism
#metabolichealth
#energy
#sleep

You probably need to focus on the fundamentals: mo

You probably need to focus on the fundamentals: more movement, more cooking at home, more sleep, less stress.

You probably need to focus on consistency.

You probably need to create boundaries with your time.

You probably need better systems and strategies.

You probably need accountability.

Let’s chat! www.WholeHealthRD.com/make-appointment

#registereddietitian
#registereddietitiannutritionist
#dietitian
#perimenopause
#thyroid
#metabolism
#metabolichealth
#energy
#womenshealth
#sleep

I often get asked, "Shouldn't I wait to work with

I often get asked, "Shouldn't I wait to work with a dietitian until my trip/my vacation/my job/the holidays/my current life situation/ is over?"

I argue, "Wouldn't having a dietitian/accountability partner/sounding board/advisor/coach/counselor/ be fantastic to have when life is stressful?!"

There will never be a better time than now.

www.wholehealthrd.com/make-appointment

#dietitian
#registereddietitian
#registereddietitiannutritionist

Thanks for the amazing feedback L.L. and S.B.! A

Thanks for the amazing feedback L.L. and S.B.!

Are you looking to improve your health and feel better? I have a couple of new client spots open before the end of the year. Book a free informational call here:

www.WholeHealthRD.com/make-appointment

Apparently when Time magazine gets a lot of flack

Apparently when Time magazine gets a lot of flack about their journalism, they throw the dietitian under the bus 🙄 Click right. Same week, same article. Meanwhile, just last year, Time published an article all about how ultra-processed foods are awful for you. Is this what people mean when they use the term gaslighting? #ultraprocessed #ultraprocessedfoods #dietitian

It's vacation season! I just got home from one whe

It's vacation season! I just got home from one where I didn't eat well, sleep well, or move as much as I'd like. But I was looking forward to going home, going grocery shopping, going on walks, and going to the gym.

Remember, vacations are only for a few weeks out of the year.

Your health and body composition aren't determined by those weeks.

They're determined by the other weeks of the year, and your habits over the long haul.

I'm reading "Good Energy" by Dr. Casey Means. R

I'm reading "Good Energy" by Dr. Casey Means. Read along with me! And if you haven't already, make sure you listen to her interview with Andrew Huberman. It's one of the best things I've ever listened to!

https://open.spotify.com/episode/2taVRhrdDO195yvRWiLQ04?si=0_BI4K9kR8iCuCA5Z6isQQ

#metabolism
#metabolichealth
#energy
#goodenergy

Thank you for all the feedback on the newsletter I

Thank you for all the feedback on the newsletter I started last Fall! It's been a fun project - a highlight of 2023. Knowing that I'm not just sending my thoughts into a void (people are actually reading this!) totally helps me while writing.

Did you know my first degree was journalism? I actually thought I wanted to be a health writer before I went back to school to become a registered dietitian.

Sign up for the newsletter in the pop-up or sidebar of my website. www.WholeHealthRD.com

*Thanks to my intern Katherine for these great visuals!

Fun way to bring fruit to a Christmas party. The m

Fun way to bring fruit to a Christmas party. The middle is a pineapple and a pear connected by a skewer. Warning, it took longer than I thought it would! Also, my grocery store had no red fruit except cranberries, and I didn't think that would go over well with kindergarteners 🤪

I have a distance client that I saw for her second

I have a distance client that I saw for her second follow-up this week. She came to me for hormonal regulation, heavy periods, joint pain, acne, fatigue, edema, high blood pressure, low vitamin D, loose stool, hot flashes and feeling hot all the time, and sweet and salty cravings.

In one month, including Thanksgiving holiday travel, here is her progress:

👉 She got her period and no headache! First time in years.

👉 No more edema or mood swings

👉 No more afternoon slump

👉 Formed stool

👉 Knee hurts less

👉 No more hot flashes at night

She has three little kids and she's making meals the whole family enjoys. It's mostly food she had been eating, just different amounts and at different times, focusing on blood sugar regulation and circadian rhythm. We're supporting her liver, based on lab work, with a few key vitamin and mineral supplements.

DM me or comment I'M READY to get on my waitlist for 2024.

#registereddietitian
#registereddietitiannutritionist
#energy #fatigue
#womenshealth

These have been one of my favorite recent Amazon f

These have been one of my favorite recent Amazon finds. Hooga bulbs! They're 100% blue light-free bulbs. I already had dim reading lights in my bedroom, but the bulbs still had some wavelengths in the blue light spectrum. I try to avoid blue light wavelengths in the evening to naturally encourage more melatonin production so I can sleep deeply all night.

I have blue blocker glasses, but sometimes they're in the office or living room or I can't find them. So this was a super easy swap!

#circadianrhythm
#bluelight
#blueblockers
#sleep
#sleepbetter
#lightmatters

Do you feel like you’re banging your head agains

Do you feel like you’re banging your head against a brick wall in regards to your health?

Nothing you try is working.

Or

Your head is full of so much information, you don’t know where to start.

Maybe you’re here on Instagram, scrolling, looking for answers.

Maybe you get some tips, but it doesn’t feel very individualized to YOU.

There are courses you could buy. Group programs.

But you’re hesitant. Do you have the motivation to do the work by yourself?

And again, are these programs individualized to you and your current context?

If this sounds like you, perhaps focus less on gathering MORE info, and find a practitioner with experience who will work with you one-on-one, someone who can guide you and dig a little deeper into your case, and sort through all of the info in your head.

You can’t be an expert in everything! I don’t know how to repair my car, I pay someone to do that, just like I pay someone to fix my roof and do my taxes.

Why tackle your health on your own?

Schedule a free call (link in bio) or DM me to learn more about how I can help.

#registereddietitiannutritionist
#registereddietitian
#energy

Have you ever been at an arcade that has the game

Have you ever been at an arcade that has the game Whack-a-Mole? As the game starts, moles begin to pop up out of holes and you have to whack the moles back down. As the game proceeds, moles pop up faster, more frequently, and sometimes simultaneously. But they never stop coming.

The current mainstream approach to “health” is like playing Whack-a-Mole. Every time a symptom pops up, it gets whacked with a test or prescription with no thought into figuring out where the symptoms came from.

Once you’ve whacked one symptom, more pop up, because either you haven’t addressed where the symptoms came from, or maybe you get side-effects from medication or interventions.

I’ll use cholesterol as an example. There are lots of reasons why cholesterol might be high. But forcing it low, without understanding why it’s high, can often lead to other downstream health problems. What’s the point of having low cholesterol if your sleep and libido then suck? Is that health?

When the root cause of any symptom is left unaddressed, the problem will continue to persist, or manifest as other symptoms, regardless of how many times you whack it.

Address the imbalances in your body’s natural processes and work on giving your body what it needs to function properly. And the moles will slow down.

Are you ready to start digging into your own root causes? DM me I’M READY and let’s chat!

#registereddietitian
#registereddietitiannutritionist
#energy
#fatigue
#guthealth
#adrenalhealth
#thyroidhealth
#liverhealth
#womenshealth
#hormonehealth

Did you know I have a weekly newsletter? Five Fr

Did you know I have a weekly newsletter?

Five Friday Favorites:

📖 What I'm Reading
🍽️ What I'm Eating
🎧 What I'm Listening To
🧴 What I'm Finding Useful
🙌 Client Transformation

Sign up at the link in my bio and you'll also receive my favorite mineral drink recipe 🥤

#registereddietitian
#registereddietitiannutritionist
#energy
#fatigue
#guthealth
#adrenalhealth
#thyroidhealth
#liverhealth
#womenshealth
#hormonehealth

My client had her yearly DEXA scan last week. Her

My client had her yearly DEXA scan last week. Her doctor walked into the appointment and immediately asked,

“What are you doing?! I’ve never seen improvements like this before!”

I’ve been working with her for over a year on mineral balance, blood sugar regulation, body composition, light…you know, all my usual stuff.

I’m not an osteoporosis “specialist.” We didn’t do a special “osteoporosis diet.” I encourage everyone out there to get out of that line of thinking! That is what’s confusing you about health and nutrition.

Are you ready for a more holistic, big picture way of looking at health, nutrition, and physiology? Message me I’M READY and let’s chat.

#registereddietitian
#registereddietitiannutritionist
#energy
#fatigue
#guthealth
#adrenalhealth
#thyroidhealth
#liverhealth
#womenshealth
#hormonehealth
#metabolism

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© Copyright - Nicole Holovach | Dietitian Nutritionist | Frederick, Md

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