Megan Shelley RDN, LDN, CLC, CLT

Megan Shelley RDN, LDN, CLC, CLT Nutrition counseling and coaching services provided by a registered dietitian nutritionist.

Memorial Day weekend, summer vacations, weekends at the lake, bachelorette parties - traveling doesn’t mean you have to ...
05/15/2026

Memorial Day weekend, summer vacations, weekends at the lake, bachelorette parties - traveling doesn’t mean you have to be off track this summer.

If you have a fridge, a grocery store, and a few simple staples… you can absolutely stay on track while still enjoying your trip.

Minimal cooking. Easy meals. Protein + fiber first.

Save this for your next vacation 🏖️

You’re hitting your calories… but the scale still isn’t moving 👀Sometimes it’s not about trying harder-it’s the small th...
05/03/2026

You’re hitting your calories… but the scale still isn’t moving 👀

Sometimes it’s not about trying harder-
it’s the small things you don’t see (like being just a little over consistently) that add up and stall progress.

That’s exactly where having a coach changes everything 🙌🏼

✨ Today is the LAST day to join the Summer Lean Challenge ✨
Comment “SUMMERLEAN” or DM me “READY” and let’s fix what’s actually holding you back 💪🏼

I love eating out too—I’m never going to be the coach that tells you to stop living your life 🙃But if you’re in a fat lo...
04/29/2026

I love eating out too—I’m never going to be the coach that tells you to stop living your life 🙃

But if you’re in a fat loss phase, frequent restaurant meals can quietly be the ONE thing holding you back.

Even when you feel like you’re “doing everything right”…
hitting your workouts ✔️
tracking your food ✔️
staying consistent ✔️

Restaurant meals are often packed with hidden oils, sauces, sodium, and portions that make “meeting macros” way harder than it looks.

It doesn’t mean you can’t eat out- it just means strategy matters.

Sometimes the difference between progress and frustration is simply tightening up how often you’re eating out each week.

If you’re ready to lean out this summer without cutting out real life, my Summer Lean Challenge is exactly for you.

Comment “LEAN” and I’ll send you the details ☀️

Stress isn’t “just stress” when you’re in a fat loss phase. If your calories are dialed in but progress feels stalled… c...
04/28/2026

Stress isn’t “just stress” when you’re in a fat loss phase.

If your calories are dialed in but progress feels stalled… chronic stress/stressful seasons might be the missing piece.

Here’s why:

When stress stays high, your body increases cortisol (your primary stress hormone). Cortisol itself isn’t “bad”—it helps regulate blood sugar, inflammation, and energy use. The issue is when stress becomes chronic and recovery stays low.

Research shows prolonged elevated cortisol can:

➡️ Increase appetite + cravings (especially for high-fat, high-sugar foods)
➡️ Reduce sleep quality (which further impacts hunger hormones)
➡️ Increase water retention + inflammation (making the scale feel “stuck”)
➡️ Shift fat storage patterns toward more abdominal/visceral fat
➡️ Lower recovery capacity, making training feel harder and NEAT drop without realizing it

Studies have linked psychosocial stress and cortisol dysregulation with increased abdominal fat storage and difficulty maintaining fat loss efforts. Elevated cortisol can also stimulate appetite and favor metabolism patterns that support weight gain rather than loss.

And no… please don’t go buy a “cortisol detox.”

You typically need:

✨ Better sleep
✨ Recovery
✨ Rest days
✨ Self-Care
✨ Nervous system regulation

Sometimes the best fat loss strategy isn’t eating less…

…it’s creating a body that feels safe enough to let go.

Learn about this and more in the Summer Lean challenge starting May 4th!!

DM me summer for the link!

Summer is just around the corner… are you ready?!
04/24/2026

Summer is just around the corner… are you ready?!

As a realistic dietitian and a self proclaimed convenience QUEEN. These are things I always keep stocked in my house. Wh...
04/23/2026

As a realistic dietitian and a self proclaimed convenience QUEEN. These are things I always keep stocked in my house. Whether it is running out the door to get the kids to school in the morning or whipping up a quick dinner before ball practice, always being prepared with something is KEY.

04/20/2026

Hear me out…

These are weird things but they worked for me and made losing 75lbs a lot easier.

1. 40oz water before any “fun drink”.
I love my caffeine but I was noticing was sipping on my coffee for most of the morning, into the afternoon and not having a sip of water. So now, before I can have coffee/energy drink, I have to get in 40oz so I am in a solid place to start the day and not playing catch up at the end.

2. Have a special audio book/podcast/show that I have to be moving to watch or listen to.
It’s really easy to get sucked into the couch while watching, scrolling, listening - I made it a treat to be able to watch or listen to my favorite things but I had to be moving. This helped me get extra steps in.

3. Track my fun food first.
If you know anything about me, I love to eat. Making sure I could include my favorite foods daily, helped make a deficit feel a lot more manageable.

4. Stopped labeling food for a certain meal.
If I want a chicken and sweet potato’s for breakfast, that’s what I eat. If I want eggs and sausage for lunch, I eat it. With stopping putting meals in categories, it allowed for a lot more variety and food freedom.

Happy Easter✝️
04/05/2026

Happy Easter✝️

Progress isn’t defined by one weigh-in. Weight fluctuates daily from hydration, hormones, digestion, sleep, and stress. ...
03/10/2026

Progress isn’t defined by one weigh-in. Weight fluctuates daily from hydration, hormones, digestion, sleep, and stress. Look at trends over time, not a single number.

Pregnancy isn’t the time to “just wing it.”It’s the time to train smart, fuel intentionally, and prepare your body for b...
02/27/2026

Pregnancy isn’t the time to “just wing it.”
It’s the time to train smart, fuel intentionally, and prepare your body for birth and recovery.

Coaching during pregnancy means you don’t have to guess what’s safe, effective, or actually supportive for you and baby.

Here’s what my mamas get:

Personalized nutrition for each trimester
Strength training designed for a growing belly
Blood sugar and energy support
Reduced back and hip pain
Labor endurance preparation
A smoother postpartum recovery plan before baby arrives

You deserve more than “just walk and eat healthy.”
You deserve a plan.

If you’re pregnant (or planning) and want to feel strong, supported, and confident - I’m here for you.





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