Meet Jill Gulotta, a registered Dietitian and Nutrition Therapist. Jill owns and operates Jill Gulotta Nutrition, which specializes in eating disorders, disordered eating, and moving women away from the toxic cycle of dieting. She is also an adjunct professor at Teachers College, Columbia University teaching nutrition counseling.
FitLibby: Welcome Jill! I am one of your lucky clients so I know a little bit about your background. One thing I know is you didn’t start off your career in nutrition so why don’t you share your personal story and how you became a dietician and nutrition therapist.
Jill Gulotta: I am happy to share my personal story. I think it’s important to start with I was an incredible athlete growing up. You name a sport, I played it, from field hockey, soccer, basketball, softball, to ice hockey. I had a HUGE passion for sports and athletics. I went to Lafayette College with a full scholarship to play Division I field hockey. It was a dream come true, until it wasn’t. I had a very hard time transitioning to college which resulted in my eating disorder. I was heavily restricting (my food intake) and exercising multiple times a day. I lost an unhealthy amount of weight which led me to leaving college. I eventually finished my undergraduate degree years later at Fordham University and took a job on Wall Street. I realized quickly that finance was not my passion and began to think of what I really wanted to do. This led me to going back for my Masters at Teachers College, Columbia University for Exercise Physiology and Nutrition. This felt like a return to my passion around sports and honored my journey with my eating disorder.
I took a job on Wall Street. I realized very quickly that finance was not my passion and began to think of what I really wanted to do. This led me to going back for my Masters at Teachers College, Columbia University for Exercise Physiology and Nutrition. This felt like a return to my passion around sports and honored my journey with my eating disorder.
Jill Gulotta
Once I completed my Masters I got a job heading up the nutrition program at Lifetime Fitness. I quickly discovered my passion for counseling. I also started going through a divorce. With two very small children, the stress of a divorce, trying to stay afloat financially, it just felt like everything was out of control again and my eating disorder came back strongly. It was the one coping mechanism I had to handle stressful situations, similar to my hard transition into college.
After a few years I ventured out on my own and opened a nutrition private practice and realized that I wanted to focus on helping people move away from disordered eating and help them get off the toxic rollercoaster of dieting. There is nothing more rewarding than giving someone their life back who has been constantly focused on changing their body, testing every diet under the sun, and never being fully present in their life because it is all they can focus on.
This is when my nutrition work really started to shift to a counseling and therapeutic approach. I became more interested in why someone ate the way they did versus what they ate. I wanted to understand the deeply rooted issues driving someone’s food behavior. This led me to go back to get a second Masters degree in mental health counseling to become a therapist. I completed my Masters, passed my licensing exam, and am working in a private therapy practice to get all my hours to be fully licensed.
In parallel, I started teaching nutrition counseling at Teachers College, Columbia University and wrote the book, F*CK THAT: Stop Settling, Get Out of Your Own Way, and Create Your Dream Life Now, that provides strategies and tools for women to thrive in all areas of their lives. I also have a life coaching business that supports women in transition through life changes and challenges.
Fitlibby: Goodness Jill. You have been head down, busy creating a new path with your passion. Was there a point in time, or a key moment, where you knew you must do this?
Jill Gulotta: I always say if I can talk to people and make them feel better for the rest of my life I will be fulfilled.
The key moments that made me who I am today were my greatest struggles and challenges. My eating disorder and my divorce. Both things have taught me the power of working on my internal self, that I am in control of my life, and I can have the life that I want filled with health and happiness. These personal challenges, along with my education, are my greatest tools to help others. I’ve learned firsthand that people have the ability to change, and it’s what drives me to help women do just that — create the life they deserve!
FitLibby: So how do you balance your intense lifestyle and tend to your mental health and wellness?
Jill Gulotta: Running and working out have always been a major outlet for me when it comes to managing my stress which is so important when we are talking about mental health and overall wellness. I love running and have always found it to be my own source of therapy. There is nothing better than going on a long run and just being with your thoughts. My love for running eventually turned into my love for marathoning. I have completed 4 marathons and working my way towards the six major marathon, with NYC, Chicago and Berlin already completed. With my intense schedule as a mom to two active boys, dietician, nutrition therapist, entrepreneur, adjunct professor, my marathon training has taken a back seat. I still run about 5 days a week but right now it’s in my basement on my Peloton treadmill. I also started a lifting program through BeachBody and recently shifted my workouts to be more focused on weight training. I have seen great results from weight training with my body and hormonally.
Nutrition
Fitlibby: Switching gears, let’s talk nutrition. I’m curious to hear what you consider are some of the biggest misconceptions people have about health and nutrition today?
Jill Gulotta: Yes. I can list a few starting with the biggest misconception.
- “Dieting works”. It does not! There are statistics to prove it! 95% of diets fail with almost all people gaining their weight back and more after doing a diet. With such a low percentage of success on a diet it amazes me that it is still a billion dollar industry. But people keep themselves on the toxic rollercoaster of dieting.
- “Changing my body will bring me happiness”. I have seen so often that people struggle so much to change their body because they believe once they change their body or lose weight they are going to feel so much better about everything in their lives. I always say that changing your body changes nothing. You need to work on changing your internal self and most often the bonus of that is that your body changes when you focus inward first. This is why I am passionate about getting to the root of peoples’ food behaviors, or desire to lose weight because most often it is not about the food.
- “Stress is not a factor when it comes to my weight loss”. I love when I start talking to clients about stress management and their eyes glaze over and they say “ok great, so what should I be eating” I do not care what someone is eating if they are highly stressed. There is so much happening to your body, increased cortisol, increased inflammation etc that is happening when you are stressed that your body will not be able to lose weight easily no matter what you are eating.
- “Calories in, calories out”. Many people do not take into account their mental and emotional well-being when focusing on health and nutrition. The importance of creating a health and fitness regiment that leaves you happy and at peace, rather than stressed out, all consumed and overwhelmed is so important. This is important not only for your mental and emotional health but for your physical health as well.
FitLibby: What are your thoughts on supplements, fasting, cleanses? I use AG1 (Athletic Greens) and find it helps my gut health and GI system function smoothly. Is this something I should be getting from my daily food intake?
Jill Gulotta: I am not flat out opposed to anything like this unless I know that it is harmful. I think whatever you do has to be done with a healthy mindset first. I think these things can serve a purpose and there is some science behind them (more so fasting than cleanses), but I always want to understand why a client is wanting to do something like this. Is it a short term, quick fix? Is it coming from a desperation to try the next fad thing to lose weight. Anything that you do should be done to manage your mental and emotional well-being as well as be sustainable.
FitLibby: As we age, do our nutritional needs change and is there a general cadence? What sources are out there for reliable information?
Jill Gulotta: Yes, nutritional needs change with age, especially with women because our hormones start to change. As far as cadence goes that is not a specific number but our cycles tend to change every 7 years and in turn your nutrition needs or even exercise needs can shift.
Pre-menopause begins around the ages of 40-44 which will shift nutritional needs as well. To be very honest I would say work with a Registered Dietitian if you are struggling with changing your nutritional needs because there is so much misinformation out there and too many “nutritionists” or “health coaches” that are not a reliable source.
Menopause
FitLibby: I’m experiencing significant changes since I entered menopause this past year. I’m most surprised by my blood work and health stats that changed in the past year. After my last annual exam I was informed that my blood sugar is trending up to pre-diabetes levels, my cholesterol is tracking upward to “watch” levels, and my bone density shows pre-osteoporosis. None of this appeared until menopause. What advice do you have for me, and others, to help navigate this stage of life?
Jill Gulotta: Menopause is such a challenging time because so much in your body and about your body changes and things that once worked for you with your diet and exercise may no longer be working the same or providing the same results.
Some things to consider is what are you adding into your diet. Calcium rich foods are important and a few suggestions are provided in the chart below.
| Dairy Products | Leafy Green Vegetables | Fish | Nuts & Seeds | Tofu & Tempeh | Beans & Lentils | Fruits | Herbs |
| Milk. Cow, sheep, goat’s milk. Goat or sheep’s, even a plant-based option, to limit the inflammatory response to dairy | Kale | Salmon | Almonds | Tofu (especially firm or extra firm) | White Beans | Oranges | Basil (dried) |
| Yogurt. Dairy, non-dairy | Collard Greens | Canned Tuna | Chia Seeds | Tempeh | Black Beans | Figs (dried) | Thyme (dried) |
| Cheese. Cheddar, mozzarella, feta. Lactose-free options as well | Spinach | Sardines | Sesame Seeds | Chickpeas | Kiwi | ||
| Broccoli | Lentils |
Additional helpful foods for menopause.
Phytoestrogen-Rich Foods: These foods may help alleviate some menopausal symptoms as they mimic the effects of estrogen in the body. Soy products (tofu, edamame, tempeh). Flaxseeds and flaxseed oil, sesame seeds and whole grains.
Fruits and Vegetables: Aim for a variety of colorful fruits and vegetables to ensure a broad range of vitamins and minerals. Higher fiber fruits are essential to add to your diet including apples, pears, bananas, raspberries, and blackberries.
Healthy Fats: Includes sources of omega-3 fatty acids and fatty fish such as salmon and mackerel. Chia seeds, flaxseeds, walnuts, and olive oil or avocado oil.
Protein: Lean protein sources like poultry, fish, tofu, legumes.
Whole Grains: Brown rice, quinoa, oats, and whole wheat for sustained energy and fiber.
Hydration: Drink plenty of water throughout the day to stay hydrated. Limit caffeine and alcohol intake, as they can contribute to dehydration.
Foods to Limit:
- Processed foods
- Foods high in sugar
- Caffeine
- Alcohol
- Sodium
FitLibby: So many helpful nutrition tips and things I need to add into my daily fuel. I will admit I’m especially concerned about my pre-diabetes diagnosis. My dad had diabetes and runs in the family. I’m curious to get your take on glucose monitors. I’m hearing people talking about their continuous glucose monitoring devices and wonder if this comes up in your practice?
Jill Gulotta: Interestingly enough this just came up the other day. I have not had this come up very often outside of working with someone with diabetes. However, I am hearing a little more and more people without diabetes are looking at getting glucose monitors as a way to manage weight or as another method to aid in weight loss. This is something that gives me pause and has me feeling very similar to the Ozempics of the world. If you are not diabetic you don’t need it.
FitLibby: Dare I even ask about Ozempic in your practice?
Jill Gulotta: Hard no to diet pills. I think they are not regulated and can be very unsafe as well as just being another quick fix. In my practice it is so important to understand the root cause of a client’s behaviors so that they can stop putting a bandaid on the issues with all the quick fixes.
Technology. Wearables. Resolutions
FitLibby: Got it. Jill, as you might have noticed, I’m a little tech obsessed. I have my Oura ring, Gamin Forerunner watch, Strava, etc. What apps or wearable technologies do you see a great deal and which ones appear to help?
Jill Gulotta: I have had clients use MyFitness Pal, LoseIt, Apple Watches, Oura ring and the whoop. They all have great capabilities and can appear to help but I am more interested in why a client is wanting to use one of these apps or technologies. I never want clients using them and the result becomes stressful, overwhelming, obsessive and all consuming because there is nothing helpful about that. I think if you can engage in using one of these apps or technologies it is best to pick one that you like, that is user friendly and you will be consistent with.
FitLibby: With the start of the near year upon us, some making New Year Resolutions, what nutrition advice would you give my Fitlifers who are trying to live a better, longer, healthier life?
Jill Gulotta: Focus on small achievable goals that create sustainable change. I am HUGE believer in lifestyle changes versus strict diet plans. Create small goals that you can reach and then build on them. Not drinking any water? Aim to have 20 oz a day. Only working out one day a week? Aim for two days a week. Not eating enough vegetables? Add 1-2 vegetables a day. Once you get these habits down you can add on. Slow sustainable change is what works. The slower the better, because slower sticks. Think long term. What do you want to look like and feel like at the start of next year, not next month?
Also, focus on your overall health, not just what you are eating and what you are doing for exercise. What are you doing for stress management? What does your sleep hygiene look like? What is your mindset like? Are you also talking negatively to yourself? What are your social connections like? Do they bring you joy or stress you out? There is so much that goes into your overall health that needs to be accounted for and looked at, which goes beyond food and fitness.
Wrapping it up.
FitLibby: This is so helpful Jill. Last question. If you had one parting message, what would you share?
Jill Gulotta: You deserve to be healthy and happy! You deserve to feel good in your body and your skin, but you do not deserve to torture yourself doing that. Treat yourself with kindness and grace through any life’s challenges and know and believe you are capable of creating a life beyond your wildest dreams!
FitLibby: Jill. You are such a force for good and I am grateful for your expertise and approach to nutrition and wellbeing. Now I need to buy your book!
living the fitlife 