Compass Nutrition @CompassRDN

Watching March Madness? Avoid the energy crash. Don’t snack on carbs alone. Instead try: 🍎 Apple + peanut butter 🥙 Wrap with protein 🧀 Crackers + cheese Small upgrade → big difference in energy. 🏀 #MarchMadness #SportsNutrition #FuelYourBody #SteadyEnergy #HealthyHabits #GameDay #CompassNutrition #adianacastrordn

Not all protein is equal. “More protein” isn’t the goal. Better-tolerated, steady, complete protein is. If you feel bloated, fatigued, or reactive after eating — it may not be the amount. It may be the type. Relief starts with choosing protein your body handles well. #HealthyEating #ProteinTips #GutHealth #NutritionSupport #WellnessJourney #compassnutrition #adianacastrordn

GLP-1 meds reduce appetite—but your body’s nutrient needs don’t change. Recent reports of scurvy in some GLP-1 users point to low food variety, not a medication problem. It’s a nutrition gap. Dietitian-guided support helps people meet protein, fiber, and micronutrient needs—even with smaller portions. That’s where relief (and better outcomes) live. #GLP1Nutrition #DietitianCare #FoodFirst #ReliefNotRestriction #adianacastrordn #compassnutrition

Feeling a little off after game day? That’s not failure — it’s just disruption. Start with hydration, then steady meals. Relief comes from re-anchoring, not “starting over.” 💧🏈 #SuperBowlLX #SuperBowlSnacks #SteadyEnergy #NutritionRelief #BalancedEating #compassnutrition #adianacastrordn

Quick game-day win: Pair chips with hummus or bean dip, wings with veggies, or crackers with cheese or guacamole. Small swaps = steadier energy through the 4th quarter 🏈 #SuperBowlLX #GameDayFuel #HealthySnacks #compassnutrition #adianacastrordn

Game’s on! Keep your Super Bowl snacks protein + fiber forward for sustained energy — so you can enjoy every play and avoid the post-snack slump 🏈🥜🥕 #SuperBowlLX #HealthySnacks #compassnutrition #adianacastrordn

Hot take: Most supplement confusion isn’t about what to take — it’s about why you’re taking it. Tools like magnesium, NAC, or probiotics can help — but only when they match the symptom and the context. Helpful ≠ DIY. #SupplementSafety #NutritionScience #compassnutrition #adianacastrordn

If blood sugar feels unpredictable, look at habits before restriction. What you eat How you eat When you eat Stress + sleep Movement Relief comes from steadiness, not rules. #BloodSugarSupport #NutritionRelief #SteadyEnergy #FoodAsFuel

Heart-healthy eating isn’t about perfection or cutting everything out. Relief often comes from what you replace— more whole foods, better fats, and meals that don’t swing between extremes — not just what you remove. #HeartHealth #NutritionScience #EvidenceBasedNutrition #CardiometabolicHealth #ReliefNotRestriction #compassnutrition #adianacastrordn

That’s a great parallel—and we see the same principle in human nutrition. Context matters more than assumptions. Baseline testing isn’t always required. I start with symptoms, medical history, and dietary patterns, and then use testing selectively when it adds clarity or changes the plan. The goal is to reduce guesswork—not add unnecessary complexity—so nutrition support stays practical and actionable.

L-arginine supports nitric oxide production—helping with blood flow, recovery, and immune support. But supplements aren’t one-size-fits-all. Sometimes food is enough. Sometimes guidance matters. Helpful tool. Not DIY. #NutritionScience #SupplementSafety #compassnutrition #adianacastro

“Bananas have too much sugar.” The real question isn’t how much sugar — it’s how your body handles it. Pairing + meal timing + your individual insulin response matter more than the banana itself. 🍌 #NutritionScience #SugarContext #compassnutrition #adianacastrordn

NAC supplements help your body make glutathione—an antioxidant that protects cells and supports liver detox. Use tip: often taken away from food; timing and dose should match the goal. #NAC #NutritionScience #SupplementSafety #compassnutrition #adianacastro

Bloating. Brain fog. Mood dips. They often travel together—and your gut may be asking for support, not restriction. Prebiotics feed your gut. Probiotics add helpful microbes. Both matter—but timing and fit matter more. Relief starts with understanding. #GutHealth #Prebiotics #Probiotics #GutBrainAxis #compassnutrition #adianacastro

Creatine is one of the most researched supplements available. Creatine can support strength and muscle preservation. Assess total energy and protein intake first—creatine won’t compensate for chronic under-fueling. Clinical tip: poor outcomes often reflect under-fueling, low hydration, inadequate protein, or dosing that exceeds GI tolerance. #Creatine #NutritionCare #SupplementGuidance #adianacastro #compassnutrition

Berberine is often called “nature’s metformin.” It’s trending as a “natural fix” for blood sugar and metabolism—but supplements aren’t one-size-fits-all, and the how matters. Berberine activates AMPK—an enzyme that helps regulate blood sugar, fat metabolism, and energy use—supporting insulin sensitivity and glucose uptake. It may support glucose and lipid control, but interactions, dosing, and food intake matter. Helpful tool for some. Definitely not DIY. #NutritionScience #BloodSugar #Metabolism #adianacastro #compassnutrition

GLP-1 meds don’t directly cause hair loss—but rapid weight loss, low protein intake, and micronutrient gaps can. Hair shedding is often a nutrition signal, not a medication failure. Support intake → protect lean mass → support hair regrowth. #GLP1 #HairLoss #ClinicalNutrition #WeightLossCare #adianacastro #compassnutrition

~70% of the immune system is associated with the gut. What supports it most? ✔️ Adequate fiber ✔️ Fermented foods ✔️ Hydration ✔️ Reduced ultra-processed intake Foundational nutrition still does the heavy lifting. #adianacastro #compassnutrition #GutHealth #ImmuneHealth #ClinicalNutrition #EvidenceBasedNutrition #LifestyleMedicine

Probiotics get all the hype—but they need fuel. Prebiotic fibers (think oats, beans, garlic, bananas) help beneficial bacteria thrive. Gut health is less about supplements, more about patterns. #GutHealth #Prebiotics #FoodFirst #Microbiome #NutritionScience #adianacastro #compassnutrition

Leaky gut + food reactivity isn’t about “bad foods.” It’s about how your immune system responds to certain foods — often hours or days later. That’s why one-size-fits-all elimination diets rarely work. #adianacastro #compassnutrition #GutHealth #FoodSensitivities #LeakyGut #Inflammation #PersonalizedNutrition #FunctionalNutrition #RootCauseHealth