Madison Rose

For those who aren’t familiar with my story—here’s why this one means so much. I didn’t grow up dreaming of working in health or science. I actually hated science. Skipped out on P.E. Ate an eggo waffle with ice cream on it for breakfast everyday of my childhood. Health really was never part of the equation. In high school, I had panic attacks so intense I had to leave and finish school from home. That’s when I got sucked into wellness trends. Clean eating, food rules, overtraining. I thought I was doing everything “right,” but really, I was chasing control through restriction. It wasn’t until I stepped foot in the weight room for the first time that I began to shift from wanting to get as small as possible to wanting to get strong. That shift changed everything. I started sharing my journey online. People started asking questions. And that’s when I realized: I want to REALLY know what I’m talking about. So I read everything I could. Got the certifications. Enrolled in college—despite my history of school-induced panic attacks—and eventually built up the confidence to switch my major to biomedical science. And now, after years of deep-diving into physiology, metabolism, and evidence-based nutrition… I’ve officially earned my master’s degree in Nutrition. Not just learning what the science says—but how to think critically about why. How to question the design of a study, not just read the conclusion. How to spot bias, interpret data, and separate real evidence from cherry-picked nonsense. 7 years later, my goal has always been the same: Help people cut through the bull💩 of the wellness industry, make science make sense , and give you tools you can actually use—not fear-based rules, not overpriced powders, not influencer nonsense. The last few years of pouring my all into learning as much as humanly possible, instagram has really taken a back seat. I don’t quite have the same community on here as I used to , but hoping that can change now. This one means a lot. Thanks for being here 🫶🏻

Say it with me: FOODS ARE BIGGER THAN JUST THEIR INDIVIDUAL COMPONENTS🗣️ Every single food contains a compound that potentially be harmful if isolated and consumed in excess. The media & pseudoscientist prey on their audiences not understanding this concept to generate controversy and views. An in-vitro (Petri dish 🧫) study investigating the role of oleic acid in cancer metastasis does not negate the large body of human evidence showing that olive oil consumption decreases inflammatory markers and oxidative stress. (PMID: 30845690), PMID: 22872323, PMID: 17375118) Which contribute to the development of a variety of diseases, including cancers. (PMID: 20840865) In fact, a meta analysis of 45 studies/ 45,000 people actually found that highest olive oil consumption was associated with a 31% lower likelihood of cancer (PMID: 35015763). Cherry picking studies investigating small components of foods and ignoring large bodies of human data on the food as a whole is exactly how news outlets & influencers scare people away from perfectly healthy foods. ➡️If you enjoyed this video please like/comment/share. No need to buy anything with a code to support me :) 🔗 link in bio to work with me 1-on-1

“But everyone needs to make money somehow” I got into this industry because I want to help people, which is why my income comes from working with people 1-on-1 & teaching them about health & nutrition . Would it be far less work to not actually work with people & just sell bull💩 instead? YES. Remember, the more ridiculous and contrarian the claim, the more social media traction (& sales) they will get. It is not a coincidence that the most followed people in this space make claims that go against the overwhelming consensus of scientific data. (Telling people to sleep more & eat vegetables isn’t as eye-catching as fear- mongering popular foods) Stop believing influencers and pseudoscientist that will go against all available research & say anything to make a buck. *drops mic*

I’m baaackkk 🤪 Got over that cold and hit the ground running this week: ✅ 4/4 lifts (2 upper, 2 lower) 🚶‍♀️ Averaged 14k steps a day 🍽️ Diet = dialed in Meal prepping some staples and sticking to the basics makes dieting so much easier. You don’t need to eat the same thing every day—but let’s be real, when you’re tired, hungry, and standing in front of the fridge, you’re gonna reach for whatever’s ready. Failing to plan = Preparing to fail 😅 Right now I’ve got prepped chicken breast, roasted sweet potatoes, sautéed broccoli, and cowboy caviar (aka bean-corn-tomato-onion-lime blend), ingredients for sandwiches and salads, golden kiwis & yogurt stocked and ready. No guesswork. No stress. Just quick, solid options that help me stay on track without overthinking it. Looking for 1-on-1 guidance with your Nutriton and fitness journey? 🔗 in bio to apply for coaching. . . . . #fatlossforwomen #workoutsforwomen #nutritionist #healthyliving #wellness #healthyeating #lifestyle #nutrition #fatlosshacks #health #toned #fitness #fatlosstips #toning #toningworkout #healthyhabits

Want a lean, defined physique? You’re going to need to build some muscle 👀 A “toned” look comes down to 2 things: ➡️Having muscle mass ➡️Being lean enough to actually see the lines and definition. While the idea of “toning a muscle” is great for selling overpriced fitness programming, it doesn’t actually have a scientific basic. Muscles either grow in size (hypertrophy) or shrink (atrophy), but they simply cannot be changed in length, shape, or “quality”. Nor will training a muscle shrink the fat above it. A “bulky” look is the result of not just muscle, but primarily the fat that sits over top of it. With the appropriate diet to lose excess body fat, muscle mass is what creates the definition/tone. In fact, if 2 people weigh the same amount, but one person has more muscle mass, they will actually be smaller in size, as muscle is denser and takes up less space than fat. Looking for 1-on-1 guidance with your Nutriton and fitness journey? 🔗 in bio to apply for coaching. . . . . #fatlossforwomen #workoutsforwomen #nutritionist #healthyliving #wellness #healthyeating #lifestyle #nutrition #fatlosshacks #health #toned #fitness #fatlosstips #toning #toningworkout #healthyhabits

March -> Now 2 music festivals, a trip to Puerto Rico, NYC and Universal between and 5lbs down✨ Understanding the key principles of fat-loss & Nutriton + building the appropriate habits sure do make deciding you want to change your physique a breeze, even when you want to enjoy life along the way. And even more important than how I look (I know many will say they prefer the before pic), there’s no beating how being lean makes me feel. I feel lighter on my feet, more athletic, and I can’t even describe how much more enjoyable and motivating it is to lift when I can actually see the lines and definition of the muscles I spent many years building. After a long stretch of not really caring much about fitness/training, dieting and being more dialed in just reignites something. The discipline, the aesthetic, the momentum — it spills into everything. Feeling sharper… more on the ball. Excited to keep things going 🤟🏼 Looking for 1-on-1 guidance with your own Nutriton & fitness journey? 🔗 in bio to apply for coaching. . . . . #fatlossforwomen #workoutsforwomen #nutritionist #healthyliving #wellness #healthyeating #lifestyle #nutrition #fatlosshacks #health #toned #fitness #fatlosstips #toning #toningworkout #healthyhabits

📍NYC Two post-grad trips down, one more next month! Been eating amazing food, skipping workouts🙊, and not ✨overthinking it✨-and still feeling as great ever in my body. I’ve even successfully dropped 4-5 pounds over these past few months amidst it all. I’ve lived a balance lifestyle for so long that I honestly forget how extreme the fitness world still is—until I open Instagram and see someone eating plain chicken out of Tupperware on vacation and internally spiraling everytime they sit down at a restaurant. The truth is, your relationship with food and fitness makes or breaks your progress. I don’t feel the urge to binge or “get it all in” while I travel, because I know it’s not the last time I’ll eat it—and that mindset is what allows me to successfully moderate. I enjoy the food, but I don’t overdo it. This is exactly what I teach my clients—how to build habits, understand nutrition, and feel in control around food, even when life isn’t structured. You don’t have to choose between results and enjoying your life. You can have both if you stop swinging between extremes. Looking for 1-on-1 guidance with your own nutrition? 🔗 in bio to apply for coaching.

If you want to build your glutes, stop obsessing over fancy exercises and start mastering the basics. Everyone wants the perfect glute workout, but here’s what actually matters: picking key movement patterns—and training them hard, consistently, and progressively. A solid glute-focused leg day might look like this:
🔹 Squat pattern – think barbell back squats or goblet squats
🔹 Hip hinge – like Romanian deadlifts or hip thrusts
🔹 Single-leg movement – Walking lunges, Bulgarian split squats 
🔹 Accessory work – cable kickbacks, abductions But even with the “perfect” exercise list, you won’t see real progress unless:
👉🏼You’re training close to failure
👉🏼You’re tracking and increasing weights over time
👉🏼 You’re sticking to the same movements for 6+ weeks before changing things up The how matters more than the what. Get strong at the basics, fuel appropriately, and your glutes will grow. No magic exercise needed. Looking for evidence based 1-on-1 guidance with your own fitness & nutrition journey? Link in bio to apply for coaching😁 #fitness #gluteworkout #workoutsforwomen #fatloss #legday

Hi Friends🌱 Life updates: Feeling good in the gym lately, continuing to push hard on all my lifts, keeping track of weight and striving to get stronger each week. Making some slight adjustments to nutrition to create a small calorie deficit (Mostly just being more conscious with my restaurant eating where the cals really add up) and prioritizing more walking (Summer shred incoming). Just started the last class of my degree , a 7 week accelerated elective and I’ll be graduating in May🥳 I’ve been doing a pretty bad job of regulating stress and anxiety lately (trying a new BC that didn’t agree with me and now coming off that has been ROUGH) coupled with staring at my laptop in my apartment all day with no days off work hasn’t helped either 😂 (but at least I finally finished the 27 study seed oil literature review I was writing!) Excited to take a weekend off for a music festy this weekend, I am more than ready to turn off my brain for a couple days. That is all :) Looking for 1-on-1 guidance with your nutrition and fitness journey? 🔗 in bio to apply for coaching. . . . . . #fatlossforwomen #workoutsforwomen #nutritionist #healthyliving #wellness #healthyeating #lifestyle #nutrition #fatlosshacks #health #toned #fitness #fatlosstips #toning #toningworkout #healthyhabits

The “Toxic” Red Flag 🚨 If someone claims a food or ingredient is toxic without specifying: ❌ The dosage at which toxicity occurs ❌ The body weight it was measured against ❌ The route of administration (Was it eaten? injected?) Then they’re either: a) Intentionally misleading you b) Lacking a basic understanding of science, nutrition, or toxicology Toxicity is dosage dependent phenomenon —even water can be lethal in excess!! If their nutrition advice sounds more like a horror story than actual science, the only thing “toxic” is their misinformation 🚩 Looking for 1-on-1 evidence based guidance with your own nutrition? 🔗 in bio to apply for coaching. . . . . #nutrition #health #nutritionmyths #publichealth #healthyeating #evidencebasednutrition #sciencebasednutrition #fatlosscoach #nutritioncoach #healthyhabits

Current goal: To get as lean & muscular as I was in 2022🤯 I was about 118lbs in this video (3-4lbs less than I am now) but with likely a good amount more muscle than I currently have. As the saying goes “use it or lose it”, while I may have never stopped going to the gym these past 3 years (besides 2 months with a broken foot), I did stop training at the same intensity that I used to in regards to strength training to failure. At the time of this video my max squat was 275lbs and deadlift 290lbs! So current game plan: Fat-loss phase until I reach desired leanness (small calorie deficit + increased steps) while of course still training to optimize muscle growth. And then once I get as lean as I’d like to be, increase calories to maintenance/ ever so slightly above to better facilitate muscle growth. The best part about understanding nutrition & exercise science is knowing exactly how to shape shift your physique whenever you want 😎 No playing guessing games, just implement the plan and execute 🎯 Looking for 1-on-1 guidance with your own nutrition & fitness journey? 🔗 in bio apply for coaching. . . . . . #fatlossforwomen #workoutsforwomen #nutritionist #healthyliving #wellness #healthyeating #lifestyle #nutrition #fatlosshacks #health #toned #fitness #fatlosstips #toning #toningworkout #healthyhabits

Over 70% of adults in WV are classified as overweight or obese—but swapping out Red Dye 40 for carmine (a “natural” red dye extracted from crushed cochineal insects) isn’t going to fix that. Ultra-processed foods, even without any dyes and preservatives, are intentionally engineered to be hyper-palatable—meaning they’re designed to be incredibly tasty & easy to over consume (just think about the salty crunchy goodness of a potato chip or the creamy sweetness of ice cream). They’re also often low in important nutrients like protein, fiber, vitamins, and minerals, yet high in added sugar, fats, and overall calories. Research consistently shows that people over-consume calories when prioritizing hyperpalatable ultra-processed foods. (PMID: 34245802 & PMID: 31105044) This excessive calorie consumptions leads to weight gain, chronic inflammation, and excess triglycerides spilling into organs—ultimately increasing the risk of health conditions like type 2 diabetes, heart disease, non-alcoholic fatty liver disease, and even certain cancers. Bans like these are performative—and ultimately a distraction from the root cause of the issue. They are driven by societal pressure rather than strong scientific evidence. Removing dyes and preservatives won’t suddenly make ultra-processed foods healthier or reduce their calorie content. The real solution lies in our lifestyles, better nutrition education, increased access to nutritious foods, and creating environments that support healthier choices. Shoutout to @drjessicaknurick for the great article & analogy, I’ll post the link in the comments below! Looking for 1-on-1 evidence based guidance with your own nutrition? 🔗 in bio to apply for coaching . . . . #nutrition #health #nutritionmyths #publichealth #healthyeating #evidencebasednutrition #sciencebasednutrition #fatlosscoach #nutritioncoach #healthyhabits