Danielle “Dani” is a Registered Dietitian and Certified Sports Dietitian based out of Grand Forks, North Dakota. She is the proud owner and founder of Pivot Nutrition Coaching, a virtual nutrition coaching program helping men, women and athletes achieve their health, performance and body composition goals while still enjoying their favorite foods. Pivot specializes in functional testing, PCOS, fertility, blood sugar management, gut health, menopause, weight loss at all ages, body composition, sports nutrition, diabetes, heart health, hypertension and disordered eating. As a mom, Dani understands what it takes to have simple nutrition.
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Mindset Shift Towards Body Image Brooke Harmer and Danielle Rancourt discussed the importance of shifting one's mindset about body image away from diet culture and towards a more accepting and understanding view of one's body. They highlighted that weight fluctuations are a normal part of life, influenced by various factors beyond just diet and exercise, and that the goal should be to understand and support the body through its changes. Danielle Rancourt shared a client's story, emphasizing that chasing a specific past weight, like a "pre-pregnancy" or "wedding" weight, is often unrealistic and unsustainable, leading to greater happiness and health by accepting current body realities.
Danielle Rancourt's Background Danielle Rancourt shared her personal journey, explaining that she is Canadian and has been living in North Dakota for ten years. She mentioned being pregnant with her second child, due in six to seven weeks, and already having a two-year-old daughter. Danielle Rancourt became a dietitian ten years ago, initially focusing on sports nutrition, but her business evolved towards women's health and sustainable weight loss due to her own life phases, including marriage and pregnancy.
Weight Loss as a Byproduct of Health Improvement Brooke Harmer and Danielle Rancourt agreed that weight loss should be a byproduct of improving overall health, not the primary focus. Danielle Rancourt stressed that feeling good physically and mentally is a prerequisite for focusing on fat loss. She pointed out that going into a calorie deficit while feeling unwell can worsen existing issues like sleep or energy problems, and addressing chronic health issues should precede weight loss efforts.
Red Flags for Weight Loss Readiness Danielle Rancourt outlined several "red flags" indicating that a body might not be ready for weight loss, including poor bio feedback (sleep, energy, cravings) and a history of on-and-off dieting. She emphasized that a poor relationship with food or an "all-or-nothing" mindset is a significant barrier to sustainable results, asserting that mindset issues are often more prevalent than nutrition problems. Danielle Rancourt also highlighted that not eating enough calories is a common issue, as it leaves no "budget" to create a calorie deficit for weight loss.
The Importance of Reverse Dieting Danielle Rancourt explained that many individuals are chronically undereating, making a calorie deficit inappropriate. She introduced the concept of a "reverse diet," where calorie intake is slowly increased to build up the body's metabolic capacity, making it easier to lose weight sustainably later. Brooke Harmer noted that some people even lose weight during a reverse diet as their body feels safe enough to release weight.
Intentional Eating vs. Intuitive Eating Danielle Rancourt differentiated between intuitive eating, which is based on hunger cues, and intentional or practical eating, which involves conscious decisions to fuel the body for performance and healing. She suggested that intentional eating is crucial, especially in a healing phase, and reiterated that no one should go to bed or feel hungry throughout the day. Danielle Rancourt mentioned that reverse dieting can feel like "nutrition voodoo" to clients because it seems counterintuitive to eat more to lose weight, yet it proves effective for many.
Weight Loss During Pregnancy and Postpartum Danielle Rancourt asserted that pregnancy is generally the least appropriate time to focus on a calorie deficit, with the focus shifting to optimal health and a healthy pregnancy. She noted that postpartum recovery begins during pregnancy and emphasized that aggressive weight loss immediately postpartum can backfire. Danielle Rancourt introduced the "postpartum pyramid," prioritizing fluids and calories, especially for breastfeeding mothers, before focusing on macronutrients and micronutrients.
Green Flags for Weight Loss Readiness Danielle Rancourt provided a "fat loss readiness checklist" of "green flags" indicating readiness for weight loss. These include having a healthy relationship with food, eating enough calories to create a deficit, and good bio feedback (energy, sleep, minimal cravings). She added that a solid foundation of lifestyle habits and building muscle are crucial for long-term weight maintenance and overall body composition.
Consistency and Exit Strategy Danielle Rancourt emphasized the importance of consistency for three to four months during a weight loss phase and having an "exit strategy" for maintaining weight loss long-term. She highlighted that most people know how to lose weight but struggle with maintenance, with only a 5% success rate for restrictive diets. Danielle Rancourt advised against constantly chasing weight loss, suggesting that individuals should spend most of their time at a "maintenance" phase, or "the top of the mountain," only initiating a deficit during appropriate times of the year.
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