UpBeet Nutrition

UpBeet Nutrition Janelle Bigelman | RD LDN MS

05/18/2026

Your “net carbs” math is lying to you — and here’s the science a lot of coaches skip.
Fiber isn’t digested in your small intestine. It’s fermented by your gut bacteria in your colon into short-chain fatty acids, which your body absorbs and uses as energy. That’s roughly ~2 calories per gram of fermentable fiber.
But here’s the part no one talks about: that number is an average. Your microbiome is unique. Some people’s gut bacteria ferment fiber more efficiently than others, meaning they extract more calories from the exact same meal. Two people eating identical 1,800-calorie days can be absorbing meaningfully different amounts.
So when you subtract every gram of fiber from your carb total — you’re not eating “free” calories. You’re eating a moving target. Same with sugar alcohols. Although they’re very low calorie, they’re not calorie-free.
For body recomp: track total carbs. Let fiber be a bonus for satiety, digestion, and metabolic health — not a reason to under-count.
Save this. Your future leaner self will thank you 😊

05/18/2026

If you’re tracking net carbs and the scale won’t move — read this!
I see this every week with new clients. They come to me frustrated, tracking “perfectly,” and not losing fat. Many times, here’s the culprit:
They’re subtracting every gram of fiber from their carb total, assuming it doesn’t count.
Here’s the truth: fiber isn’t free. It gets fermented by gut bacteria into short-chain fatty acids that your body absorbs as energy — roughly 2 calories per gram on average. And because your microbiome is unique, some women extract more calories from fiber than others. So you might be absorbing more than the label suggests, and you’d never know it from your tracking app.
The fix is simple: track total carbs. Let fiber be a bonus for satiety and digestion, not a way to fudge your math.
Most of my clients see the scale move within 2 weeks of this one change.
Save this if you’ve been stuck. Send it to a friend who needs to hear it.

05/15/2026

PCOS officially has a new name as of THIS week!
Published May 12, 2026 in The Lancet: polycystic o***y syndrome is now PMOS — Polyendocrine Metabolic Ovarian Syndrome.

This wasn’t a marketing decision. It came after 11 years of research and global consensus involving over 22,000 patients and clinicians.

Why the change matters:
→ The “cysts” were never true cysts
→ It’s a multi-system endocrine + metabolic condition, not a reproductive one
→ 1 in 8 women have it (170+ million worldwide)
→ Up to 70% have insulin resistance
→ Most aren’t getting proper metabolic screening because providers still treat it like a fertility issue
What this means for treatment:
→ Resistance training is non-negotiable — it directly improves insulin sensitivity
→ Protein target: ~0.8–1g per pound of goal body weight
→ Prioritize fiber, minimize ultra-processed carbs
→ Stop chasing the scale. Chase body composition.
→ Screen for cardiometabolic risk (lipids, A1C, fasting insulin) — not just hormones
If you’ve been told to “just lose weight” and it hasn’t worked — it’s not you. The framework was wrong.

Save this & Share with someone who needs it 📤 Follow for evidence-based body recomp for women with PMOS.

05/10/2026

Anyone can put you in a calorie deficit. Not everyone can tell you if a deficit will actually work for your body in its current state.

Before any upbeet 1:1 client starts cutting, I check:
🫜 Current protein intake vs. goal body weight
🫜 True maintenance (not the calculator — actual data)
🫜 Cycle regularity, sleep quality, stress load

If any of these three are off, we fix that first. That’s why my patients actually keep their results.

Only one new 1:1 spot left for this month. Apply via link in bio. If you prefer working in a group, I will also be launching a program soon to help goal-oriented individuals get into great shape for the summer!

A few of my go-to Aldi finds lately 🛒Eating well doesn’t have to be complicated (or expensive) — it’s about knowing what...
03/22/2026

A few of my go-to Aldi finds lately 🛒

Eating well doesn’t have to be complicated (or expensive) — it’s about knowing what to look for!

– Zero sugar kombucha (gut health without added sugar)
– High-protein yogurt + protein pudding (easy protein wins)
– Wild-caught salmon (simple, high-quality protein + omega-3s)
– Avocado oil + olive oil (better fats for cooking)
– Stevia-sweetened staples (cuts added sugar)
– Protein pancake mix (quick, low sugar + actually filling)
– Chickpea pasta + mac & cheese (higher fiber + protein swap)
– Almond flour (less refined, healthy fats, great for baking)
– Chia + flaxseed (fiber + omega-3 boost)
– Better-for-you frozen meals (busy day staples)
– Pickles (low-cal, gut-friendly, salty snack)
– Energy bars with real ingredients + dates (clean quick fuel)
– Turmeric + ginger shots (anti-inflammatory boost)
– Pink strawberries 🍓 (because so pretty and delicious)

Healthy doesn’t mean perfect — it means being prepared and having your kitchen stocked!

Save this for your next Aldi run ✅

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