But first, Pivot.

In this episode, I’m joined by Dr. Collette Lessard, MD, FACOG, an obstetrician-gynecologist who is passionate about helping women understand their bodies and make informed decisions about their health. Dr. Lessard believes every patient deserves the knowledge and understanding needed to confidently navigate pregnancy, birth, and postpartum. Her approach is rooted in evidence-based medicine while treating every patient like she would her own family. Together, we’re answering common questions women have about pregnancy and birth — and throughout the conversation I also share pieces of my own birth experiences, including having an unplanned C-section with my first baby and a VBAC with my second (over 9 lbs!) In this episode, we discuss: • The pros and cons of VBAC (vaginal birth after cesarean) • How VBAC success rates are calculated and what factors influence them • Whether induction lowers the chances of a successful VBAC • The pros and cons of a planned C-section • Postpartum hemorrhage (PPH) and risks with multiple pregnancies Whether you're currently pregnant, planning to be, or simply curious about the realities of modern obstetric care, this episode is full of practical insight, reassurance, and evidence-based guidance. 🎧 Tune in for an honest and informative conversation about birth options, medical decision-making, and empowering women with the knowledge they deserve.

When my 3 month-old was constantly spitting up, the most common advice I received was simple: “Try going dairy-free.” Even though Remi showed no other signs of milk intolerance and my pediatrician said, “He’s just a happy spitter — it’ll pass,” I figured it would be a worthwhile experiment… especially as a dietitian. So for 8 full days, I removed all dairy — no yogurt, no half & half in my coffee, no hidden ingredients. And for the sake of the experiment, my colleague Sam went dairy-free too. In this episode, Sam and I break down what what going 100% dairy free was really like: What was surprisingly easy — and what was not The protein bar and dairy-free milk experiments (including some major fails) The best recipe that unexpectedly came out of this experiment How quickly hunger and food noise ramped up Why certain “healthy swaps” didn’t actually satisfy The unexpected impact on my weight How dairy shows up in more family meals than I realized And the bigger lesson this experiment revealed about restriction and sustainability We also talk about where dairy actually functions as a super helpful protein tool, where it’s flexible (like cheese and pizza), and where it’s tied to routine and enjoyment — which honestly matters more than most people realize. If you’ve ever tried cutting something out — whether it’s dairy, gluten, or anything else — and found yourself more hungry, more snacky, or just kind of annoyed… you’ll relate to this. We’re sharing what actually happened when I removed a major food group, from the hunger and food noise to the unexpected weight and digestion shifts — all while navigating postpartum life and breastfeeding. Because sometimes the thing you try doesn’t fix what you thought it would — but it still teaches you something. And usually, even in the middle of something hard, there’s a silver lining. Dani’s Dairy-Free Perfect Bars: https://www.instagram.com/p/DTq0HLGj_0G/?hl=en&img_index=1 Host: Danielle Rancourt, MS, RD, CSSD, LD Founder, CEO & Lead Dietitian, Pivot Nutrition Coaching Connect with Dani: https://www.instagram.com/dani_the_rd/ https://pivotnutritioncoaching.com/ Co-Host: Samantha Ferguson, MS, RD https://www.instagram.com/dietitian_samferg/

In this lighthearted episode, I’m joined by my client Bri to share how shifting her mindset finally got her unstuck after years of not seeing results. When Bri reached out in summer 2025, she was working a demanding job as a lawyer, training with a personal trainer three times per week for nearly two years, and feeling beyond frustrated. She was getting stronger in the gym, but her body composition wasn’t changing, and she felt stuck despite being in a calorie deficit most days of the week. Over four months, Bri lost just over 20 pounds — even while attending concerts, weddings, enjoying margaritas, sushi, and Italian dinners nearly every weekend. After transitioning into a reverse diet and maintenance phase, she continued to lose weight, bringing her total to 25 pounds lost in six months — without burnout, restriction, or sacrificing her social life. This is a real, honest, and fun conversation where Bri shares: • What finally clicked for her • The biggest factor behind her success • The lesson that stuck with her the most • Her favorite part about working with Pivot • The advice she’d give to anyone working out consistently but not seeing results If you’ve ever felt stuck despite working hard in the gym and trying to “eat clean,” this episode is proof that fat loss doesn’t require suffering — it requires a smarter, more sustainable strategy.

The new Dietary Guidelines for Americans are out and I genuinely can’t believe the food pyramid is back 👀 In this deep-dive episode, I’m joined by my fellow registered dietitians Sam and Hannah for an honest, real-life breakdown of the 2026 guidelines. We go page by page through the new 10-page document (link below), separating what actually changed from what just looks different, and what this all means for real people. We talk visuals vs reality, protein targets, fiber gaps, dairy confusion, saturated fat messaging, gut health, grains, added sugars, alcohol guidelines, and the disconnect between what’s written and what the graphic is communicating. In this episode, we cover: What the Dietary Guidelines are and why they matter Food pyramid vs. MyPlate (and why visuals matter) New protein recommendations Animal vs. plant protein Dairy: full-fat vs. low-fat debate Gut health + fermented foods (and what’s missing) Fruits & veggies: servings, frozen/canned options, and access Healthy fats: omega-3s vs. saturated fat confusion Grains, carbs, and why the pyramid sends mixed messages Added sugar guidance vs. real-life eating Alcohol recommendations (or lack thereof) Conflicts of interest worth knowing about Summary of pros & cons plus what we’re changing as RD's Bottom line: We love the big-picture message: eat more whole foods, more fiber, less added sugar and less ultra-processed food—but execution matters. If guidelines are meant to guide the public, they need to be clear, realistic, affordable, and consistent. 📄 Follow along: 10-page DGA document: https://cdn.realfood.gov/DGA.pdf Scientific Foundation report: https://cdn.realfood.gov/Scientific%20Report%20Appendices_1.8.26.pdf 👟 Bonus: This episode is 1 hour 20 minutes aka ~6,500–8,000 steps if you listen on a walk.

In the But First, Pivot podcast, we talk a lot about PCC (Protein–Color–Carb) and PFF (Protein–Fiber–Fat) — two simple frameworks we use to teach clients and athletes how to build balanced, satisfying meals without tracking. In this episode, Dani and Sam break down what these frameworks are, how they’re similar, how they’re different, and when to use each one. You’ll learn: Why both PCC and PFF work Which one is easiest to start with Downfalls of PCC and PFF How to level up from PCC to PFF Breakfast, lunch, and dinner examples for each How these concepts help with energy, fullness, cravings, and performance 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 Founder, CEO & 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

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

After a traumatic first birth with Chloé, I spent my entire second pregnancy hoping for a VBAC, but also being terrified of it. At 39 weeks and 3 days, I scheduled a backup C-section “just in case,” but prayed that baby Rémi would come early on his own. In this episode, I walk you through the full story from the first contraction at 2:30 a.m. to delivering our big 9-pound boy at 12:15 p.m. the same day. You’ll hear: ✨ Why I wanted a VBAC (and how fear played into my decision) ✨ What those early contractions at home were like ✨ Me begging for an epidural upon admission ✨ How quickly things progressed once I got to the hospital ✨ The intense final moments - CODE PINK!!! ✨ A painful postpartum recovery (ice diapers, hemorrhoids, and all) This episode is real, emotional, and a little wild (equal parts funny and TMI). So if you’re not up for talk about hemorrhoids and vaginas, maybe skip this one 😉 Host: Danielle Rancourt, MS, RD, CSSD, LD Founder and CEO - Pivot Nutrition Coaching Guest: Brianne (Bri) O'Neil Fellow Toddler Mom and Firefighter wife Connect with Dani on Instagram or by visiting her website at pivotnutritioncoaching.com

PCOS affects 1 in 10 women of reproductive age — but it’s so much more than just a fertility issue. In this episode, we’re breaking down the root drivers of PCOS, including insulin resistance, inflammation, and hormonal imbalances, and how they impact weight, mood, energy, and long-term health. My colleague Sam joins the show to walk through the five key areas every woman with PCOS should focus on: Blood sugar Balance Inflammation Hormone health Exercise Managing stress & sleep If you’ve ever felt frustrated by being told to “just lose weight” or handed birth control as a Band-Aid solution, this conversation is for you. You’ll leave with clear, practical strategies you can start using right away to feel better, improve your symptoms, and support long-term health. 🎧 Tune in and share this episode with a friend who has PCOS — because you don’t have to manage it alone! 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

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

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

Sometimes the truth stings… but it’s exactly what you need to hear to finally get results. In this episode, Sam and I are serving up some tough love on the most common excuses, unsustainable diets, and mindset traps holding you back — and sharing the realistic strategies that actually work. Nothing changes if nothing changes, and if you need help, we’re here with no judgments and a little tough love along the way.

In this episode, I’m sharing a personal story about helping my 62-year-old dad make changes after his recent labs showed an A1C of 6.4—officially in the prediabetic range. After decades of walking 30,000 steps a day as a mailman, retirement has slowed him down a bit. And while he’s still active (hello, 18 holes of golf five days a week!), his diet needed a major upgrade. So we sat down and came up with 6 realistic, sustainable strategies to start lowering his blood sugar—no crash diets or gimmicks. Whether you're helping a parent, partner, or just looking to improve your own numbers, this episode is packed with real-life, no-BS tips you can actually use: How to build basic blood sugar–friendly meals Easy food swaps he actually got excited about The “naked carb” rule How to include fun foods like Pepsi and pizza Realistic exercise goals This is just the beginning, and I’ll share updates as we go. Tune in for practical tips and real-world application! 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

Thinking about coming off hormonal birth control? Or maybe you already have and you’re wondering why your energy, skin, or cycle feel a little off? In this episode, I’m joined by my colleague and fellow dietitian, Hannah, to break down 5 key areas to focus on when transitioning off birth control so you can feel your best and support your body through this big shift. We’ll start by explaining how hormonal birth control works (and why the “period” you get on the pill isn’t actually a real period) and some common reasons women are prescribed it. Then we’ll dive into practical, doable steps to help your body rebalance naturally. What You’ll Learn in This Episode: Stress Management: Why post-pill fatigue is common + how to lower cortisol with balanced meals, mineral-rich drinks, walks, and better sleep Liver Support: Foods and lifestyle swaps that help your liver process hormones and rebalance estrogen & androgens Mineral Balance: Which minerals birth control depletes and how to replenish them through food and simple habits Gut Health: How birth control impacts gut bacteria + probiotics, prebiotics, and digestion basics to restore balance Replenishing Nutrient Deficiencies: The vitamins & minerals most depleted on HBC and the best food sources to help you feel energized again We’ll also touch on realistic timelines for this transition, especially if you’re hoping to get pregnant in the next year, and why patience (and tracking your symptoms) is key. Castor Oil packs for detox 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: Hannah Davis, RD

GLP-1s like Ozempic and Wegovy can be game-changers for weight loss — but they’re not magic. In this episode, we break down 5 lifestyle changes that actually help you keep the weight off long term. We cover: GLP-1 overview Why strength training is non-negotiable Getting enough protein Why skipping meals can backfire The role of mindset and your relationship with food The long game: What to do after the meds If you’re on a GLP-1 or considering it, 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

In this special episode celebrating Pivot’s 4th anniversary, we’re getting personal: our dietitian team is sharing the nutrition, fitness, and mindset advice we wish we had in our 20s! We cover period health, why you don’t have to fear carbs, learning to love (and respect) your body, the truth about “healthy” foods, and why real nourishment comes from consistency — not control. Whether you’re 20 or 50, these lessons apply to every chapter of your health journey. 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

Feel overwhelmed and don’t know where to start? This episode is your roadmap. We’re cutting through the noise and breaking down the real first steps to improving your health and sustainable fat loss—no crash diets, no extremes. You’ll learn how to build awareness around your habits, create simple balanced meals, move with purpose, and ditch the all-or-nothing mindset. This isn’t sexy, but it works. If you’re ready to start your health journey and finally feel in control, press play. 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

A few weeks ago, someone asked me: "Dani, what's the worst weight loss advice you've ever heard?". All I could think of was "this needs to be a podcast episode"...So here we are! In this episode, we're diving into some not-so-great weight loss advice as well as top weight loss myths that we want to debunk! This one is a lot of fun and packed full of the random tips you see on social media or always thought were true. We also review some popular diets, sharing pros, cons and more! 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

In this episode, we're diving into the sperm theory (aka the Shettles Method) — can timing sex really influence your baby's gender? I’m sharing our gender reveal, how my friend Bri survived keeping the secret for six whole days, and her hilarious reaction caught on audio. Plus, I explain how the sperm theory lined up with both of my pregnancies — no planning, just wild timing. This one’s a fun mix of "science", surprises, and real mom moments! Here is another fun episode with Bri we recorded Here is the episode with the fertility dietitian Ana 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 Guests: Bri O'Neil

In this episode, I'm joined by Molly King, one of our inspiring clients who shares her powerful postpartum journey from navigating the ups and downs of early motherhood to healing her relationship with food, embracing weight loss with compassion, and nourishing her baby through breastfeeding. We also discuss both of our current pregnanies and my upcoming gender reveal prediction! We dive deep into: *The truth behind postpartum body expectations The fine balance of postpartum weight loss Breastfeeding challenges and learning to trust your body Breaking free from yo-yo dieting and restrictive food rules Feeling healthy and confident again — without guilt or pressure Getting out of a calorie deficit to support pregnancy This conversation is for every mama who’s ever felt stuck, confused, or disconnected from her body. It’s a reminder that your journey doesn’t have to look like anyone else’s — and that healing is absolutely possible with the right support. Connect with us: → Want support like this? Learn more about our coaching programs at the website pivotnutritioncoaching.com → Leave a review and share this episode with a mama who needs to hear 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 Guests: Molly King, DPT, ATC Pivot Nutrition Coaching Graduate, Class of 2024

This episode gives you sneak peak inside our Pivot Alumni Community. I’m joined by two experts in women's health, Ivy Emery and Andrea Zimmerman, both nurse practitioners and menopause specialists, as we dive into the hormonal changes that come with perimenopause and menopause. We’ll simplify the science behind these shifts and break down how depleting hormones can affect everything from energy levels to mood—and what you can do to feel better. Ivy and Andrea also offer an overview of various hormone replacement therapy (HRT) options, addressing common misconceptions and fears many women have about treatment. Plus, we emphasize the importance of foundational habits that support your health during this phase—like heavy strength training and adequate protein —because taking care of your body now can make all the difference in your future well-being. This episode is packed with insights and practical advice to empower you as you navigate perimenopause, menopause, and beyond. Tune in for expert answers, real talk, and tips to feel your best during this transformative time! _"I wish I would have heard this information 30 years ago!" _- 72-year old Pivot Nutrition Coaching Graduate Book: https://thepauselife.com/pages/the-new-menopause-book 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: Ivy Emery and Andrea Zimmerman: Women's Health Nurse Practitioners and Co-Owners of Harmoni Wellness Facebook Instagram