MM Nutrition, Puyallup, WA (2026)

09/03/2026

Patient Perspectives: Kim’s Story
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“Prior to MM, I had yo-yo dieted for years. I was great at “getting on the wagon,” and had lost 60 lbs before having kids.

Inevitably, some life event or stressor would come along and knock me off track, and the weight would creep back on. Then the cycle would start again.

I learned about MM through a friend from work. It was 6 months into the pandemic, and I was at my highest weight ever. I knew I was out of control and that I needed to do something to change the way I’d been approaching my weight.

I considered joining MM for weeks before getting up the nerve to reach out to Morgan. I knew it was going to require a large amount of effort. At the time, I was afraid that I was losing my freedom of choice, and I was afraid of not being able to hide from my mistakes.

Now, I understand that I’ll always have the freedom to make my own choices, and I’m down 85 pounds so far.

The physical transformation has lifted a literal and figurative weight off my shoulders.

I have always worked to maintain a sense of body positivity no matter my size, but I love the way I feel now and never want to go back.

I have finally accepted that this is a lifelong journey and that I will never be able to go back to my old habits; this is my new normal.

Thanks to MM, I’ve been able to establish habits and routines that have made growth possible.

I still struggle with asking for help or owning up to my missteps, but Morgan’s nonjudgmental approach and gentle prodding has really helped break down those barriers.

In my 18 months with MM, I have learned that self care has to be a priority.

I’m my best self when I make the time to practice healthy habits. When I do that, I feel better, my outlook is more optimistic and I am more successful, which feeds into my work and family life as well.

I viewed other weight loss programs as a temporary path to get where I needed to go.

MM has helped me understand what my body needs, and that means accepting a new behavioral norm.

I am learning mindfulness. I am practicing habits that make a healthy relationship with food easier to navigate on a day-to-day basis.

Even after all this time, it’s still a test of my patience and resilience. I ping pong between feelings of guilt and the acceptance that
fluctuations are a part of life.

I’m still working on my ability to indulge without overindulging, and my ability to navigate social situations without abandoning my well-intentioned plans halfway through the evening.

When I started MM, I gave myself permission to be patient and take it one step at a time.

I knew this process was going to require a lot of work, so I gave myself permission to focus on the nutrition and elements of the emotional work before even thinking about exercising.

A few months in, I introduced evening walks into my routine. A couple months later, I started a couch to 5k app. Then I started strength training.

Now, I work out 6 times a week and have never felt stronger.

Change is not easy but it absolutely is possible. I am so grateful for this program and for the change I see and feel.

It’s okay for change to be hard and it’s okay to give yourself permission to take small steps. As long as you are heading in the right direction. You will get there.”

-Kim Grotzke

08/31/2026

FAQ: How Much Sugar Is Too Much?
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While most people experience sweet cravings from time to time, daily cravings for sugar may become a problem when they interfere with healthy decision making.

Cravings occur as a result of experience, reward, and biology.

The human brain is hardwired to seek out foods high in sugar, salt, and fat.

The caloric density and energetic properties of these foods historically posed an advantage, aiding survival in times when food was scarce (as was the case throughout the majority of human history).

Although most of us are privileged enough to live in environments where food is plentiful, that biological drive remains.

When we act repeatedly upon that drive, our brains develop a strong pathway linking behavior (eating) with a reward (dopamine, pleasure) response in the brain.

With each repeated action, that connection becomes stronger; we tend to crave more and more.

Studies have shown that individuals who struggle with their weight display a greater degree of excitability and reactivity to food cues (seeing food, smelling food, mentions of food) when compared to individuals who do not struggle with their weight.

These individuals are also more likely to develop tolerance: the brain remains excitable, but the pleasure response is blunted, and greater quantities of sugar is needed to achieve the same level of dopamine response.

While there’s nothing wrong with consuming sugar in moderation, most Americans consume more than three times the upper daily limit for added sugar.

The upper daily limit is 25/g. For context, two oreos contain 13 g, and a two cup serving of Honey Nut Cheerios contains 24 g.

Even if you’re not consuming obviously sweet foods and snacks, it’s likely that you’re consuming more than you may think.

Due to the ubiquity of sugar in our food supply, it’s not always easy to recognize when sugar is in a product and when it is not: sugar does not always taste obviously sweet on the palate when you are accustomed to its consumption.

The good news is that- by reducing sugar consumption consistently over a period of time- you can also reduce the intensity and frequency of cravings.

While reducing sugar consumption may prove challenging, it’s worth the effort: reducing your consumption by any meaningful amount reduces risk for obesity, cancer, depression, diabetes, and dementia.

If you’re not sure where to start, begin by focusing on between-meal and post-meal eating: snack foods and dessert items are typically identifiable and unnecessary most days.

Foods like granola bars, cookies, packaged snacks, and other obvious sources of sugar provide an identifiable and clear target for reduction strategies.

If you struggle to reduce these foods consistently, consider contacting a nutritionist or therapist who can provide ongoing support.

Sometimes, external supports can provide a meaningful bridge between the current and desired behavior pattern, charting a clear path forward to a future where daily sugar consumption is no longer the norm.

08/28/2026

Patient Perspectives: Dale’s Story.
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“I came to MM because my weight kept creeping up, even though I believed that I was exercising and eating well. The problem was that I had no accountability to myself.

I chose MM after trying an app system. I hated that the app wasn’t personal- it lacked any human interaction or trainer, so no one cared if I quit.

My biggest fear was that I would fail- yet again- at losing weight.

Worse, I was afraid that I would fail in front of someone else. I felt like there would be more shame and guilt in failing in front of another person, but I knew that I needed to try.

I really didn’t expect this process to click for me. Each day I would post my food to our shared log and Morgan would encourage me or add comments.

The initial adjustment was the hardest part. I felt deprived, and the only way that I got through it was with a lot of nutrition education, support, and accountability.

One of my first big obstacles was accepting that my pattern of sugary snacks and alcohol was sabotaging my success.

Each time I struggled, Morgan was there with questions and encouragement, which helped me learn more about myself and why I was sabotaging my goals.

Morgan taught me that hydration, basic nutrition, accountability, and a strict three meals a day schedule was the key to weight loss.

One of the things that has been most critical to my success is embracing this as a learning process, and truly treating the process like a classroom: I am the student, and I needed to learn what wasn’t working for me. I had to accept that my eating and drinking habits were the problem.

Then, I had to be motivated to change the quantity and quality of the foods that I was eating. It’s hard to stay motivated by yourself, and I had to accept that this wasn’t something that I couldn’t do alone.

It’s been really nice to receive validation and comments from other people, and I like that my old pants fit now.

I’m actually proud to tell people that I’m eating better, which is a good feeling.

If I was going to be successful, my attitude towards food and alcohol had to change: I had to learn to view food as nutrition for my body, and I’ve learned that I can occasionally eat some of the same meals as long as I practice portion control.

Alcohol in particular was a big factor, because I’ve always associated alcohol with fun. Through this process, I have had to learn how to have fun with or without alcohol.

One of my best decisions was to do dry January. That was tough on me, and I got some social pushback, but I’m glad that I did it because it helped me learn to manage my intake.

I still find myself thinking about ice cream and alcohol, and I still have my cupboard of emergency snacks. It would be a lie to say that the urges ever go away entirely.

Even though I still have cravings and probably always will, I have really embraced the idea that eating well is a positive thing. It’s not a punishment. This has been an empowering process, and as time has progressed, I have become excited about my ability to show up and be consistent.”

08/26/2026

Sugar Standoff: Craisins vs Kit Kat
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A ⅓ cup serving of Craisins contains 175 Calories and 138% of the max recommendation for added sugar.

Meanwhile, a Kit Kat Bar contains 210 Calories and 84% of the max rec for added sugar.

1 serving Craisins = 1.64 Kit Kat Bars*

*Sugar equivalency

08/24/2026

Three Simple Tips for a Healthier Back to School Season.

01. Skip Takeout, But Keep It Simple.

It’s easy to use takeout or delivery to bypass the work of cooking (not to mention deciding what to cook), but a regular habit of eating out is a financial and physical drain.

Don’t complicate the process. You don’t need to bookmark 87 sheet pan and crock pot meals.

You just need a few simple dishes with minimal ingredients that you can turn to often.

02. Be Mindful Of Your Space.

Certain environments make it more difficult to exercise healthy decision making. Where possible, avoid spaces where treats are plentiful. Your brain evolved to eat high calorie, high sugar, high fat foods.

Set yourself up for success by spending as much time as possible in environments that make it easier to eat better.

03. Focus on Feeling.

Focus on how you want to feel: skipping the omnipresent mini chocolates isn’t deprivation. Instead, it’s an opportunity to keep your immune system healthy, strong, and free from the perils of chronic sugar consumption in a season where back to school bugs run rampant.

Anything you do as a teacher, school staff member, or parent to stay healthy amidst the back-to-school transition? Let us know in the comments section!

08/19/2026

FAQ: Will fixing my hormones help me lose weight?
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Maybe, but probably not in the way that you’d think.

Hormones are our body’s chemical messengers, either promoting or inhibiting various cellular processes.

Certain hormones involved in the weight management process are in large part responsible for hunger and satiety, whereas others are tasked with fat utilization and storage.

However, fixing “hormonal upset,” isn’t as simple as a visit to an endocrinologist, and “metabolic normalcy,” isn’t necessarily the gateway to easy weight loss. On a biological level, the human body is designed to prevent loss and promote gain (or at the very least, homeostasis).

While overweight and obesity are classified as chronic health conditions involving the endocrine system, endocrinological imbalances often arise as the result of our behavior, not the other way around.

For most (but not all) individuals, lifestyle and behavior changes can help restore some normalcy to the endocrine system (when performed consistently).

As always, if you have questions or concerns about your individual health status, always consult your healthcare team.

08/17/2026

Patient Perspectives: Sara’s Story
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“When I came to MM Nutrition, I was pregnant with my second child, morbidly obese, and constantly tired.

I got winded doing the simplest of things, and I developed health issues during my pregnancy that scared me into making a change.

Health and wellness can be especially challenging for moms: we tend to put everyone else first, leaving little time left for ourselves.

This was something I really worked hard on while with MM Nutrition. I learned that I can't pour from an empty cup: I need self care time.

Bubble baths and nights out with my friends are a part of it, but true self care also includes eating healthy foods and not just having a PB&J because it's convenient, exercising, and even just saying no.

MM Nutrition is different because- while I know it sounds cliche, it's not a diet- it's a lifestyle change.

That was important to me, because I’ve struggled with my weight for a long time.

When I hit puberty I gained weight; fast. By my sophomore year in high school I was wearing a size 18. The summer between my sophomore and junior year, I started exercising a lot. I also severely restricted my food intake, often skipping meals, and by the time my junior year started I was a size 8.

Near the end of my senior year, I experienced my first truly traumatic life event; the loss of a parent. I turned to food for comfort.

I got married the next year, and was a size 12 by then. My husband and I both gained a lot of weight as newlyweds. We also tried several diets and would lose a lot of weight, then gain it all back.

At my largest, I was a size 20. I had accepted that I was just supposed to be overweight and I reasoned that a lot of it had to do with my diagnosis of PCOS.

I’ve learned that that’s not true: I lost 122 pounds in just under a year of working with Morgan.

That's almost half of my starting weight!

My heart issues are resolved; my cardiologist said my heart is stronger than his, and he discharged me from his care.

I don't get winded easily at all anymore, and I enjoy spending time with my girls, going for walks, playing chase, and swinging with them without worrying that I'll break the swing.

I have newfound confidence and am comfortable in my own skin.

I'm enjoying all the little things now, and I'm taking time to recharge by doing things I love like gardening, reading, going for walks, and even baking!

I've learned balance with food, and I no longer feel the urge to split a whole tray of cookies with my husband; instead I'm enjoying sharing my creations with others, and indulging appropriately when I choose to.

The fact that I have not gained weight during this COVID19 quarantine proves to me without a doubt that I'm in control of the food I choose to put into my body. Food doesn't control me!

Initially, I was scared that MM would be another temporary weight loss, and that I would fail.

But I was more terrified about my heart issues, and the thought of leaving my two young daughters made me go all in.

I'm a bit of a control freak, and surrendering all of my food choices to Morgan was a scary idea, but I was determined to give it my all and to follow Morgan's every direction.

Morgan taught me that I am truly in control of what I choose to put into my body.

Working with Morgan opened my eyes to nutrition in a whole new way. I recognize that even so-called healthy foods can have a lot of calories, and may not be as healthy as I previously thought.

I think people honestly don't understand proper nutrition, it's confusing with all the different information out there. It's hard to want to try again and again after experiencing so many failures.

I know how to look for clean, whole, nutritious foods while also indulging in treats every once in a while. This way of eating has become second nature to me now. Morgan's recipes are delicious and easy to prepare. She also provides an amazing dining guide to use when eating out.

MM Nutrition really goes deep into nutritional education and emotional work to give you all the tools you need to succeed long term. I believe that the emotional work is the cornerstone of success.

I learned that I was an emotional binge eater, and all those calories really add up fast. I learned how to be okay having uncomfortable feelings instead of eating my feelings.

Working with Morgan, I developed much healthier self care strategies.

I entered the program just wanting to lose weight and be healthy, but I left with a whole new outlook on my life. I am worth it and I am free.

My process has changed my life both physically and mentally. I'm a much stronger person now, and I'm able to be the mom I always wanted to be.

To other moms out there: You can't do it all. No one can. But you can make your physical and emotional health a priority. And when you do, you'll find that you have more energy and the things you choose to do will be done well.

Lean into the process and celebrate every milestone and victory because you deserve it and you're worth it.”

-Sara Farnsworth, Puyallup

07/15/2026

FAQ: Why is fish so good for you?

Fish is a high protein, low carbohydrate staple in many countries- unfortunately, consumption in the US is still relatively low. Depending on the variety, fish is also high in anti-inflammatory Omega-3 fatty acids, and low in the saturated fat and inflammatory molecules that promote carcinogenesis.

Working to be more fish-friendly? Start by replacing one serving of red (beef, lamb, pork) or processed meat (vegetarian substitutes, cured meats) each week with your favorite (non-fried) variety of fish and prioritize regular consumption to make it stick.

07/14/2026

“Before coming to MM Nutrition, I felt like I had tried everything: Nutrisystem, Keto, Beachbody, Weight Watchers, calorie counting… you name it, I had tried it and failed.

I finally accepted that this was not a journey that I could take on by myself.

I needed someone to walk alongside me and hold me accountable every step of the way.

I have always prided myself on being a strong, independent person, so reaching out for help was not easy.

My family often talks about how even at a young age I would constantly say ‘I can do it all by myself’ whenever anyone offered me a helping hand.

I adopted that mantra and it became something I identified with, and even prided myself on.

I always thought that in order to preserve that part of myself I had to do everything on my own.

As I’ve gotten older, I now realize how silly it is to think you have to do everything alone.

While I have done all the work to get where I am today; I have never been alone during this journey, and that has made all the difference.

Initially, I was afraid of failure, but at that point, what did I have to lose?

MM has completely shifted my approach to nutrition and fitness.

One of the first things I remember MM saying in a session was “we don’t exercise to lose weight; we exercise because we want to be healthy, and healthy people exercise.”

For some reason, that clicked instantly for me and helped to shift my mindset.

On some level, I always knew that my nutrition was the main culprit, but I didn’t want to acknowledge it.

I just kept telling myself, ‘if I just work out more, I’ll figure out the nutrition later.’

After Morgan laid out the difference between nutrition and exercise so clearly, I completely separated the two (nutrition and fitness) and realized that-while they are both super important in overall health- nutrition is essential to weight loss.

All I ever wanted was to feel good. I was sick and tired of being sick and tired every morning.

I wanted to be proud of the person I saw in the mirror, and now I am: I have found a light in myself that I thought I lost.

I was very unhappy with myself for a very long time, and that impacted every relationship I had.

I stopped answering texts and phone calls. I stopped attending events because I didn’t have anything I felt good wearing. I couldn’t imagine seeing another photo of myself pop up on social media.

While I will never get those lost moments back, I have done the work to put myself back on the right path to feeling better about myself: I am a better wife, daughter, sister, friend, coworker, and support to others when I’m taking care of myself.

My journey has been empowering and transformative. Lean in: do the work and the transformation will come.

I would (and do) recommend MM to anyone and everyone who is struggling to find something that works for them. It is not some magical diet or pill that will take away all your problems, but it is a program that provides all the tools, support, accountability and roadmap for success.”

-Haley Arneberg

07/12/2026

Lifestyle factors* play a pivotal role in cancer risk and mortality: here are three actionable insights to practice in risk reduction.

1. Be protein picky: process and red meats warrant particular consideration: classified as Group I (processed) and II (red) Carcinogens by the WHO for their direct impact on cancer risk, every 1.25 oz of processed meat or every 3.5 oz of red meat or consumed each week, increases cancer risk by 11-51% and 8-72%, respectively (% risk varies by cancer type).

2. Minimize process foods: women who regularly consume packaged breads, breakfast cereals, snack foods, sweetened beverages, refined grains, and sweets appear to have higher risk for diagnosis and metastasis for cancers of the breast and colon, even when controlling for the variables of body weight and degree of food processing.

3. Limit or abstain from alcohol: even moderate alcohol consumption has been shown to increase the likelihood of diagnosis. Women who consume 3 alcoholic drinks each week experience a 15% increase in breast cancer risk.

*Diets low in saturated fat, red and processed meat, sugar, ultra processed foods, and refined grains have been shown to substantially reduce risk for initial diagnosis, relapse, and metastasis.

MM Nutrition

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