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Nicole Holovach | Dietitian Nutritionist | Frederick, Md
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Personalized nutrition to optimize metabolism, hormones, and energy

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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

⚡ Metabolism coaching for real life
Energy • body composition • hormones
🚫 No diet prison
🌎 1000+ clients coached worldwide
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Most people eat their smallest meal in the morning Most people eat their smallest meal in the morning, grab something quick for lunch, and spend the evening trying to satisfy an appetite that's been building all day. What if we flipped that around? A substantial breakfast with plenty of protein and carbs can help keep you satisfied for hours, support more stable energy, and potentially reduce the urge to snack or overeat later in the day. And there's another advantage: Our bodies generally handle glucose better earlier in the day, thanks in part to our circadian rhythms. I'm a big fan of breakfasts that look more like dinner than dessert 🍩 Steak, eggs, potatoes, and toast? Absolutely! You don't necessarily need to eat less food. Sometimes you just need to eat more of it earlier.
Okay, not completely arbitrary. 😂 We can estimate Okay, not completely arbitrary. 😂 We can estimate protein needs based on your body weight, age, activity level, goals, and a handful of other factors. But whether a calculator gives you 110 grams, 130 grams, or 150 grams, that number isn't actually the goal. We're using protein to accomplish something. To help you stay full. To maintain and build muscle. To recover from training. To meet your nutritional needs. And this is where I see women get completely backwards with protein. They're already full, but they're adding collagen to their coffee. Protein powder to their oatmeal. A protein bar in the afternoon. Greek yogurt before bed. Not because they're hungry. Because they haven't "hit their protein goal." And sometimes they're gaining weight while doing it. If you're trying to lose weight, protein should make it EASIER to eat fewer calories because your meals are more satisfying. You shouldn't be eating past fullness and adding calories you don't want just to hit a calculated number. Your protein goal should serve you. You shouldn't have to serve your protein goal.
Muscle loss is inevitable. But how much muscle I Muscle loss is inevitable. But how much muscle I lose...and how much I have to lose in the first place...is something I can influence. Four years ago, I learned how to snatch with a PVC pipe. I’m not training because I need to be able to snatch a barbell when I’m 85. I’m training because when I’m 85, I don’t want my goal to simply be living independently. I want to travel. I want to pick up my suitcase and put it in the overhead bin. I want to get up off the floor easily. I want to carry things, climb stairs, and keep saying yes to the things I want to do. And if I want that kind of reserve at 85, I need to build it now, while I can. Muscle isn't just about strength, either. Muscle is one of our biggest sites for glucose disposal and glycogen storage. More metabolically active muscle helps maintain insulin sensitivity, handle carbohydrates efficiently, and maintain stable energy availability (including overnight, which supports deeper, more restorative sleep!). Muscle also protects my bones. We will all lose some muscle as we get older. That’s exactly why I want to go into older age with as much of it as I reasonably can! Don’t wait until you’re losing muscle to decide muscle matters. Build it now.
Your ferritin of 25 may not be “fine” after all. Your ferritin of 25 may not be “fine” after all. The American Society of Hematology just released new guidelines for diagnosing iron deficiency and this is a BIG deal for women. For years, I've had women come to me with ferritin levels in the teens or 20s and tell me they were told their iron was “normal” because they weren't anemic. But you can be iron deficient without being anemic. The new guidelines now consider: → Ferritin ≤30 ng/mL = iron deficiency in menstruating individuals → Ferritin ≤50 ng/mL may indicate iron deficiency in people with heavy periods, symptoms of iron deficiency, additional risk factors, upcoming surgery, or plans for pregnancy. Why does this matter? Low iron stores can show up long before anemia develops, and iron is important for energy, exercise capacity, brain concentration, hair, and overall function. And here's another important piece: you may not just need an iron supplement. We need to figure out WHY your iron is low. Heavy menstrual bleeding? Not eating enough iron? Not eating enough in general? GI issues or poor absorption? Blood loss somewhere else? Thyroid dysfunction contributing to the picture? Then we work on correcting the cause AND rebuilding iron stores. And yes, food matters. Beef and other animal foods provide heme iron, which is more bioavailable than the non-heme iron found in plant foods. I'm thrilled to see the definition of iron deficiency finally catching up with what many of us have been seeing in practice for years! 
No, your liver doesn't actually poop. 😂 But this i No, your liver doesn't actually poop. 😂 But this is how I explain it to clients. Your liver is constantly processing substances your body needs to get rid of. Some of those substances are secreted into bile and sent into your intestines. Cholesterol. Bilirubin. Metabolized hormones. Certain drugs and environmental compounds. You'd think once they reached the intestines, the job was done. Nope. Some of what your liver just worked to get rid of can actually be reabsorbed. Metabolized estrogen is a great example. Estrogen metabolites can be processed by the liver, secreted into bile and sent into the intestine. Some can then be deconjugated by gut bacteria and become available for reabsorption. So yes. Your body can recycle hormones it was trying to eliminate. Liver → bile → intestine → reabsorption → liver. Sometimes over and over again. It's called enterohepatic circulation. And it's one of the reasons I care so much about things that don't sound particularly exciting: -Bile. -The types of fiber you're eating. -Your gut microbiome. -How quickly things are moving through your digestive tract. -Stool quality. -How often you're pooping. Your liver may be doing its job beautifully. The problem might be what happens next.
We've reduced hydration to a math problem We've reduced hydration to a math problem
Your A1C dropped on a low-carb diet. But did your Your A1C dropped on a low-carb diet. But did your insulin resistance improve? Maybe. But the A1C alone can't tell us that. If you dramatically reduce the amount of glucose entering the bloodstream, it's not surprising that average blood glucose may come down. Sometimes it's exactly the right intervention. But I'm also interested in what happened to insulin. How much insulin does your body need to maintain that glucose? What happens when you actually eat carbohydrate? Can your muscles efficiently take up glucose? Are you building and maintaining muscle? Are you active after meals? Are you sleeping deeply? Are you metabolically healthy? Or have you simply constructed a diet that asks less of your glucose-regulation system? Those aren't necessarily the same thing. I don't think everyone needs enormous amounts of carbohydrate. But I also don't think the ultimate goal of metabolic health is becoming really good at avoiding it. I want your body to be able to handle carbohydrates appropriately when you eat them. Now, onto my homemade bread. 🍞
Are you cold all the time? I pay attention to bod Are you cold all the time? I pay attention to body temperature when I'm looking at someone's metabolism, but I'm less interested in one magic number than I am in the pattern. Do you wake up freezing? Are your hands and feet always cold? Do you get colder when you haven't eaten for a long time? And one of my favorites: what happens after you eat? Eating creates a measurable increase in heat production as your body digests, absorbs and processes food. It's called diet-induced thermogenesis. So, when someone tells me they're cold all day, have very little appetite, are chronically dieting, feel exhausted, and never seem to warm up after eating, that gets my attention. Now I'm thinking about the bigger picture. Are they eating enough? Are they eating enough protein and carbohydrate? Have they been dieting for years? What do their thyroid labs look like? How are they sleeping? Are they moving and building muscle? What's happening with iron status? Body temperature isn't a diagnosis. But your body produces heat as it uses energy. So, if you're chronically cold, I don't just tell you to put a sweater on. I want to know why.
Does your energy FREE FALL at 3 PM? 🎢 Don't autom Does your energy FREE FALL at 3 PM? 🎢 Don't automatically fix it with a snack. One of my goals with clients is actually the opposite: I want you to be able to eat a substantial meal and then comfortably go for hours without needing more food. So if you're crashing every afternoon, let's work backwards. What did breakfast look like? Did it actually hold you until lunch, or were you hungry again two hours later? And what did lunch look like? A substantial meal should give you enough protein, carbohydrates, fat, fiber, and total energy to keep you physically and mentally steady for hours. If you routinely need caffeine, sugar, or a snack to drag yourself through the afternoon, that's information. Instead of automatically feeding the 3 PM crash, let's figure out why it's happening. A well-fueled metabolism should be able to handle some space between meals.
Enrollment is now open for Summer Foundations, the Enrollment is now open for Summer Foundations, the live group version of my signature 12-week Whole Health Road program. This isn't a detox, a challenge, or another "start over on Monday" plan. Instead, we'll spend 12 weeks building the foundations that support lasting health: ✨ Metabolic resilience ✨ Sustainable body composition change ✨ Hormone balance ✨ Digestive wellness ✨ Steady energy Together, we'll explore these topics through a summer lens…making the most of seasonal foods, longer days, travel, gatherings, and real life, all while benefiting from the support, accountability, and momentum that come from learning alongside others on a similar journey. If you're ready to stop chasing quick fixes and start building a healthier, more energized version of yourself, I'd love to have you join us! Comment SUMMER for the registration link.
☀️ Just a heads-up: this summer I'm running a sync ☀️ Just a heads-up: this summer I'm running a synchronous group program! While I’ve offered asynchronous group programs before, I’ve been craving something different...the real-time energy of a cohort moving through the material together. This summer, under the theme Summer Foundations, we’ll be going through my signature Whole Health Road™ metabolism modules with a deeper layer of structure, accountability, and support. This is for the people who don’t just want information...they want momentum and accountability. We’ll focus on: 🧬 metabolism foundations 🍬 blood sugar balance 🦋 hormone + thyroid support 💩 gut health + digestion 🌿 building sustainable daily rhythms And just as importantly, you won’t be doing it alone. I’m looking for a cohort that wants to: ✨ move through the material together ✨ share wins and breakthroughs ✨ stay accountable in real time ✨ actually finish what they start If you’ve been waiting for a more accessible entry point to work with me, this is it. 🗓️ We start July 1st 💰 Early bird pricing ends May 31st DM or comment “SUMMER” for more details.
It’s not your bladder. It’s not aging. It’s your It’s not your bladder. It’s not aging. It’s your fluid + electrolyte balance, blood sugar, circadian rhythm, and nighttime cortisol. I’ll show you exactly how to fix all four—step-by-step. Download the “How to Stop Peeing at Night” guide. Stop waking up 2–4x/night to pee in as little as 7 days. Start tonight! Comment SLEEP for the link. PS: This is the updated second edition. If you purchased the first one, send me a DM and I’ll send you the new version!
You can force bread dough. Push it. Punch it. You can force bread dough. Push it. Punch it. Control it. A woman's metabolism does not work that way. The more you push with less food, more exercise, more rules, and more self-control, the more the body responds by protecting itself. More hunger. More cravings. Less energy. More resistance. Not because it's broken. Because it is intelligent. Most women do not need more discipline. They need a different conversation with their body. That is the part no one teaches.
Metabolism doesn’t just “slow down.” It adapts to Metabolism doesn’t just “slow down.” It adapts to inputs: • energy availability • stress load • inflammation • hormonal signaling What looks like a slow metabolism is often a system responding to multiple competing signals. The goal isn’t more restriction...it’s removing the right constraints. Comment MAP and I’ll share how to start identifying your key roadblocks.
I see this all the time! This is actually how ma I see this all the time! This is actually how many high-functioning women approach their health. More effort. More restriction. More pressure. And then when things start to feel off, you get slapped with the label of a hormone, thyroid, or autoimmune issue. And then it's even more gadgets. Tests. Supplements. But your body isn't broken. It's just responding! To stress. To a system that’s been pushed too hard for too long. This is the work I do with clients everyday...helping them take the pressure off the system so the body can work normally again. Does this feel like you? Does this resonate? Comment ‘pressure’ and I’ll send you more info. #frederickMD #metabolichealth #consistencyoverperfection
For the past year, Whole Health RD Book Club has b For the past year, Whole Health RD Book Club has been something I’ve kept just for my current and former clients. But I keep thinking… The best part of what I do isn’t just nutrition...it’s the deep conversations, where nuance and personalization can actually come alive. And honestly, that’s one of the reasons I don’t love talking about nutrition or health online. You lose that depth. The nuance. The real back-and-forth. We need more spaces where people can come together and talk about health in a real, grounded way — not filtered, not surface-level, not one-size-fits-all. That’s what this is. So, I’m opening up a few seats to the public this month. We’re reading "Metabolism Repair for Women" by Lara Briden and using it as a starting point for a deeper conversation about metabolism, hormones, and what actually works in real life. Not a lecture. A conversation. A room full of people who actually care. 📍 C. Burr Artz Frederick Library (Trust Conference Room) 🗓 Monday, April 13 ⏰ 6–7 PM 💲Free Registration link in bio or here: https://l.bttr.to/LZSVj
If your plan depends on willpower… it’s already wo If your plan depends on willpower… it’s already working against you. Most people think they just need to try harder. More discipline. More control. More consistency. But if eating well feels like a constant mental battle, that’s not a character flaw—it’s a sign something underneath isn’t working. When your meals aren’t satisfying… When your blood sugar is all over the place… When you’re under-fueled or over-restricted… Of course it takes willpower. You’re trying to override biology! The goal isn’t to white-knuckle your way through the day. It’s to build a way of eating that actually works with your body—so hunger, energy, and cravings feel more stable. Because when those pieces are in place, consistency stops feeling so hard. Like my client D. last week who told me she went to Sam's Club and for the first time in her life, she didn't get a pretzel. She just wasn't interested. You don’t need more discipline. You need a better plan. I love talking about this stuff! Feel free to message me if you want to chat, or schedule some time on my calendar. Link in bio.
We’re always looking for the next thing to fix how We’re always looking for the next thing to fix how we feel. But physiology doesn’t just respond to food and supplements. It responds to safety. And one of the strongest signals of safety? Sitting across from another person and having a real conversation. No screen. No distraction. Most people don’t need more protocols. They need more inputs that tell their body: you’re okay. This is one we don’t talk about enough.
Diet wars miss the real mechanism. Keto, paleo, l Diet wars miss the real mechanism. Keto, paleo, low-fat, Mediterranean...all of them can work. Not because of the label, but because of how they change satiety and energy intake. When food is more filling, people naturally eat fewer calories without relying on willpower. Over time, that shift in intake can also improve things like insulin sensitivity, inflammation, and metabolic health. The goal isn’t finding the perfect diet. It’s building a way of eating you can actually sustain. Need help? Let's chat. Book a call...link in bio.
This is metabolic breath testing. In just 10 minu This is metabolic breath testing. In just 10 minutes, it measures: • how many calories your body burns at rest • how efficiently your body uses fat vs. carbohydrates for fuel • how flexible your metabolism is Most nutrition advice is based on estimates. This test gives us real data so we can build a plan that actually fits your physiology. This is the first step in how I work with clients: 1️⃣ Measure metabolism 2️⃣ Eat for metabolism 3️⃣ Live for metabolism If you want to know what your metabolism is actually doing, testing is the first step. Message me TEST and I'll send you the details.
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