Simply Eat. Real. Food.

Learn the basics — protein, fats and carbs (macronutrients, or macros) — and the unique combination of each that applies to you and your goals — that’s what personalized nutrition is all about.


Thank you for this program! I learned a lot about nutrition. Tracking was well worth the initial difficulties given what I learned about what food sensitivities I have. My body had been telling me for years what I couldn't handle but I wasn't listening!

— Gillian R.
October 22, 2018

Obesity is a hormonal, not a caloric imbalance

“Fasting is effective where simple caloric reduction is not. What is the difference? Obesity is a hormonal, not a caloric imbalance. Fasting provides beneficial hormonal changes that happen during fasting and are entirely prevented by the constant intake of food. It is the intermittency of the fasting that makes it so much more effective. Fasting […]
October 7, 2018

Are you looking at weight loss from the right perspective?

To lose weight I need to: eat less, move more. This is the answer we receive on our health assessment, 99% of the time. The majority of “diet plans” focus on calorie restriction. The old adage calories in, calories out has forever been and still is the typical go-to for those looking to lose weight. […]
September 2, 2018
TCL September Offers

Hello September!

by Cynthia Brown September always signifies change for me. The length of daylight changes, the temperature changes, the work and school schedules change, the programming and training changes, etc. And it always hits me as the perfect time to change along with it….start a new routine, change a habit, learn something new, set a goal […]
August 20, 2018
12-Week Intermittent Fasting Results

My 12-week Fasting Experiment

“Courage starts with showing up and letting ourselves be seen.” -Brené Brown by Cynthia Brown I have been in the fitness/nutrition industry for the better part of 20 years and I can say with 100% honesty that NOTHING is absolute. Believing in one way as the only way, NEVER holds true and being open and […]
May 6, 2018
You Are What You Eat

You Are What You Eat

One cannot think well, love well, sleep well, if one has not dined well. Virginia Wolfe You are what you eat, and you feel how you eat. Dietary habits can trigger chemical and physiological changes within the brain that alter our behavior and emotions. Most people understand the link between what they eat and their physical […]
March 20, 2016
Love of Fat: Fat does not make you fat

Fat does not make you fat

Despite spending decades avoiding foods rich in saturated fats, obesity in adults more than doubled between 1980 and 2008 and extreme obesity more than quadrupled. Low-fat diets and fat-free processed foods are major contributors to the rise of obesity and disease in both adults and children. According to Walter Willett, Harvard School of Public Health, […]
February 21, 2016
Mom knows best

Mom Knows Best

“I’m starting to believe you – that eating real food does work! I’m down 23 pounds from this time last year and I felt so much better snowboarding this weekend. Mom knows best!” That quote is from a conversation with my 29 year old son last week. Both my kids were college students 7 years […]
January 24, 2016
You can't out-exercise a bad diet.

You Can’t Out-Exercise a Bad Diet

“I had been CrossFitting since 2007 for 5 days a week. It wasn’t until I fully embraced Paleo and clean eating for me to see a change in my weight, performance, and health. I am no longer on any medications for depression or asthma and I no longer suffer from sleep apnea. I am 51 […]