In this episode, CJ sits down with Ro Huntriss, Chief Nutrition Officer at the Simple App and a registered dietitian with over a decade of experience. They dive into the future of personalized nutrition, the intersection of AI and health, and how sustainable habits—not rigid diets—lead to long-term success. If you've ever struggled with losing weight, plateaued in your progress, or felt overwhelmed by conflicting advice, this conversation breaks it all down into practical, science-backed steps.

Key Takeaways

• Personalization is the Future: One-size-fits-all diets are outdated. The Simple App uses AI and data to personalize fasting, nutrition, and movement tasks based on your habits, energy levels, and goals.
• Micro-Habits > Extreme Diets: Sustainable change happens through small, manageable habits repeated over time—not drastic overhauls. Examples include starting your fast at 9 p.m., adding fiber to dinner, or going for a 20-minute walk.
• Intermittent Fasting Demystified: There's no magic fasting window—16:8, 14:10 , even 12:12 can work. What matters is consistency and finding what fits your life.
• Beware of Common Mistakes: Overeating “healthy” calorie-dense foods (like nuts), drinking alcohol, underestimating restaurant portions, and relying too heavily on exercise are all traps that hinder progress.
• Weight Loss ≠ Fat Loss: Preserving muscle mass is key to long-term health. Focus on protein intake and resistance training to avoid the “skinny fat” trap.

5 Things You Can Start Doing Today

1. Pick One Tiny Habit – Whether it's logging your meals, fasting for 12 hours, or taking a short daily walk, start small and stay consistent.
2. Prioritize Protein – Add a high-protein source to every meal to boost satiety and preserve muscle mass.
3. Review Your Alcohol and “Healthy” Snacks – Count the calories in drinks, nuts, oils, and restaurant meals. Awareness is power.
4. Celebrate Progress, Even Plateaus – Stalling is part of the journey. A plateau still means you've maintained progress. Don’t quit.
5. Audit Your Environment – Is your tech, kitchen, and social circle supporting your goals? Use tools like the Simple App to build accountability.

🔗 Follow Ro Huntriss: https://www.instagram.com/dietitianro/