https://www.katievaughnnutrition.com/welcome daily 1.0 2026-03-24 https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1643318685308-J972DDCGDVNWMEIGAWZU/Untitled+design+%2820%29.png Welcome https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1643380836265-5I5EYP4937L01W10DJNU/Katie+Vaughn+sports+nutrition+dietitian+rochester+new+york+%281%29.png Welcome https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1643381156410-PRYMS49455M1OG7YWQBU/Katie+Vaughn+sports+nutrition+dietitian+rochester+new+york+%282%29.png Welcome https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1645290455808-5CRC8Q52XS6YLCAEBQ1N/unsplash-image-Fk6ULMTxqj4.jpg Welcome https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1701815390378-Q70B0DP278C4INCFH4MN/Katie%2BVaughn%2Bsports%2Bnutrition%2Bdietitian%2Brochester%2Bnew%2Byork%2B%25281%2529.jpg Welcome https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/12d34feb-a49f-4730-9f39-6e24fbe09f1b/Profile+Photo++Green+%26+Purple+Frame+Color++%283%29.png Welcome - Personalized Nutrition to Empower Your Mind, Body & Soul Katie Vaughn, a registered dietitian-nutritionist, board-certified sports dietitian and functional health practitioner serving Rochester, New York, and beyond https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1644593315636-QGQTNYZO5SW10P0ATHC4/unsplash-image-phEaeqe555M.jpg Welcome - Nutritional Consulting https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1644593351611-2W1C7SFFTU4YK709O8SA/unsplash-image-0uns8eQn_g8.jpg Welcome - Diagnostic Testing https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1644593388725-1EAGD0JP9RQLKYHOVPK0/unsplash-image-ElGnfom4tIw.jpg Welcome - Speaking Engagements https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/cf2a6196-6029-4a1e-b9e0-4a4f4a39ea84/Katie+Vaughn+Nutrition+energy+boosting+snack+toolkit.png Welcome - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.katievaughnnutrition.com/about daily 0.75 2026-03-24 https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1643642863713-MLC29B5CXF0S313ZHHNB/Katie+Vaughn+sports+nutrition+dietitian+rochester+new+york+%285%29.png About https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/7cf70ba1-ff4a-4e1a-a9e3-9a6c1fb031bd/Katie+Vaughn+Nutrition+%285%29-min.png About - Katie Vaughn MS, RDN, CSSD Katie Vaughn, MS, RDN, CSSD, CFSC, METS 1-HMP https://www.katievaughnnutrition.com/one-on-one-nutrition-consulting daily 0.75 2026-03-24 https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1643649259938-BNLUDDW43BTFHZ5UXAD2/unsplash-image-FjjUVn_KHLU.jpg One on One Nutrition Consulting https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1644596440862-YEPBJUDQAPEENNZ8KHTW/Katie%2BVaughn%2Bsports%2Bnutrition%2Bdietitian%2Brochester%2Bnew%2Byork%2B%252810%2529.jpg One on One Nutrition Consulting https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1643915929509-LTI4E69D3OFCFLUOHGNB/Katie+Vaughn+sports+nutrition+dietitian+rochester+new+york+%289%29.png One on One Nutrition Consulting https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1695213743274-KZ1EH56D4IKFFJ6J1RAU/GettyImages-1295633127.jpg One on One Nutrition Consulting - Customized Nutrition Programs https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/2d8d5ce7-47a8-4f34-a9e0-cca6310dea3a/Profile+Photo+2+.jpg One on One Nutrition Consulting - Fit & Strong Female Hormone Fix Program https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1728489282030-RTP5X1OTKCMTRXFBE9G0/GettyImages-1468860049.jpg One on One Nutrition Consulting - Metabolic Reset & Repair Program https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1728507833314-JBU1C9EGZ3DO3TY46HDX/GettyImages-1223619342.jpg One on One Nutrition Consulting - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/87d4a687-edd9-4f91-84ef-6ac7069f90e4/Katie+Vaughn+Nutrition-min.png One on One Nutrition Consulting - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.katievaughnnutrition.com/speaking-engagements daily 0.75 2023-10-10 https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1643848785048-I14WZHDLN69GXBZEPI2J/Katie+Vaughn+sports+nutrition+dietitian+rochester+new+york+%287%29.png Speaking Engagements https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1643912756905-B5ULINC7S6JRWT4RYWUP/Katie+Vaughn+Nutrition+%284%29.png Speaking Engagements https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/8585753d-9dd5-45e6-81c3-9e8e0575ba47/Katie+Vaughn+Nutrition+speaking+engagements.png Speaking Engagements - SPEAKING ENGAGMENTS Katie Vaughn has spoken at numerous national and state conferences regarding nutrition, panel participation, and presentations around the country for both large and small audiences. https://www.katievaughnnutrition.com/fit-and-strong-female daily 0.75 2024-10-18 https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1643915811590-UYUTB8YW50OKBUBL0F5R/Katie%252BVaughn%252BNutrition%252B%2525285%252529.jpg Fit & Strong Female https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1644594802442-WYKOZZABU3EG4G4G0LAL/Katie+Vaughn+sports+nutrition+dietitian+rochester+new+york+%2810%29.png Fit & Strong Female https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1644596656168-IDYGS27H288AQZUDTV7O/Katie%2BVaughn%2Bsports%2Bnutrition%2Bdietitian%2Brochester%2Bnew%2Byork%2B%25289%2529.jpg Fit & Strong Female https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/22f9782e-81ae-4b81-b1f6-ed21f73bd365/Katie+Vaughn+Nutrition+fit+and+strong+female+rochester+new+york.png Fit & Strong Female - Become fitter, faster, stronger, and healthier. https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1bc251a2-4b26-4292-b7e1-c974a8f88b00/KVNutrition-28.jpg Fit & Strong Female - Fit and Strong Female Hormone Fix Program Learn how to eat, train and work with your physiology to maximize performance and health, not against it. https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1728492271665-HKV4R36KC0E9N5LKX6RV/unsplash-image-TT042bOytlU.jpg Fit & Strong Female This is a customized nutrition program designed for a woman's unique physiology and age-related changes. This is a 3 month nutrition program that includes: https://www.katievaughnnutrition.com/blog daily 0.75 2024-10-27 https://www.katievaughnnutrition.com/blog/how-im-navigating-my-perimenopause-journey-as-functional-health-dietitian monthly 0.5 2024-10-28 https://www.katievaughnnutrition.com/blog/my-top-nutrition-amp-hydration-tips-for-managing-the-summer-heat monthly 0.5 2024-06-30 https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1719752235092-90ZSON40THYKPX6YIE9C/GettyImages-453743803.jpg Blog - My Top Nutrition & Hydration Tips for Managing the Summer Heat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/5acce28d-84d7-45d8-94ee-9cdec4720927/IMG_1522.JPG Blog - My Top Nutrition & Hydration Tips for Managing the Summer Heat https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1719752260120-160ESRG56F36P2MNM4RQ/GettyImages-687664196.jpg Blog - My Top Nutrition & Hydration Tips for Managing the Summer Heat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.katievaughnnutrition.com/blog/my-fueling-strategies-for-trail-running monthly 0.5 2024-06-30 https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/9a330095-0137-41f0-8e5f-ad9bf6686896/IMG_8071.jpg Blog - My Nutrition & Fueling Strategies for Trail Running https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/3d65b3a4-861f-469d-ab13-96e7d99a2bc7/IMG_8359.jpg Blog - My Nutrition & Fueling Strategies for Trail Running - Dirt Cheap Trail Race Series F riday: 5k Saturday: 5 miler Sunday: 11 miler Mendon Ponds Park, Honeoye Falls, NY https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/bfc1fc21-e536-4fe4-a649-d4f37ec41386/IMG_8328.jpg Blog - My Nutrition & Fueling Strategies for Trail Running - One of the many very steep hills I had to speed walk up. This picture does not do this hill justice. https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/3034ab70-d768-4ebb-835d-a88fdea4eb21/IMG_0658.JPG Blog - My Nutrition & Fueling Strategies for Trail Running - Crossing the finish! Waving “hi” to my super smiley kiddos. https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/81ea74e4-8d8b-4f29-a3b7-db4fe7e4747d/IMG_0669.jpg Blog - My Nutrition & Fueling Strategies for Trail Running - You win a cozy hoodie when you complete the entire series. https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/eb8e4633-f9e9-442e-a796-f5c29039999e/IMG_0663.jpg Blog - My Nutrition & Fueling Strategies for Trail Running - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.katievaughnnutrition.com/blog/weight-loss-resistance-the-3-main-culprits monthly 0.5 2023-02-01 https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/d63b2290-05ec-48a0-bc11-e80856f592d8/Weight+Loss+Resistance+-+Blog.png Blog - Weight Loss Resistance - The 3 Main Culprits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/54ba011a-9d08-4913-9a30-eadacd077690/Cortisol+Imbalances+chart.png Blog - Weight Loss Resistance - The 3 Main Culprits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.katievaughnnutrition.com/blog/avoid-holiday-weight-gain monthly 0.5 2023-11-24 https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/0e7ed689-37b2-42dc-a77e-a0ee7d9455a6/Holiday+Weight+Gain+Blog.png Blog - My Favorite Nutrition Strategies to Avoid Holiday Weight Gain - Every holiday season I have clients ask me for my favorite strategies for navigating the holidays. https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/d74899f9-6ed1-4131-b999-08b227649a1f/Holiday+Post+KVN.png Blog - My Favorite Nutrition Strategies to Avoid Holiday Weight Gain - Xoxo, Katie https://www.katievaughnnutrition.com/blog/the-top-5-things-i-tell-my-clients-to-enhance-performance monthly 0.5 2022-12-15 https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/29766346-632b-4b8e-832d-1c5292122a4f/Level+Up+-+Blog+%281%29.png Blog - The Top 5 Things I Tell My Athlete Clients to Enhance Performance - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/83356d03-cc63-44c6-bf36-ef14d0d8e711/unsplash-image-8manzosDSGM.jpg Blog - The Top 5 Things I Tell My Athlete Clients to Enhance Performance https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/20c49d7d-06ac-446b-ad2f-7e16f0a92678/IIN+GUT+HEALTH.jpeg Blog - The Top 5 Things I Tell My Athlete Clients to Enhance Performance https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1670965636700-EYSBJFVT2LDRQLTDN03I/unsplash-image-h4i9G-de7Po.jpg Blog - The Top 5 Things I Tell My Athlete Clients to Enhance Performance https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1670967408837-ZFUMB49N4BH4ANZAV9R6/GettyImages-1289714126.jpg Blog - The Top 5 Things I Tell My Athlete Clients to Enhance Performance https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1670966550875-1YCSSITNCXSMUV1LVZU9/unsplash-image-2Ts5HnA67k8.jpg Blog - The Top 5 Things I Tell My Athlete Clients to Enhance Performance https://www.katievaughnnutrition.com/blog/six-tips-to-improve-digestion-by-removing-stress-from-your-plate monthly 0.5 2022-11-09 https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1667938368747-HI3RWED6BILEF2QTI25S/unsplash-image-Orz90t6o0e4.jpg Blog - Six Tips to Improve Digestion By Removing Stress From Your Plate - Six Tips to Improve Digestion By Removing Stress From Your Plate https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1667944058512-ON17V147SBQV92XJCXAF/GettyImages-1289714126.jpg Blog - Six Tips to Improve Digestion By Removing Stress From Your Plate - The GI tract works best… when the mind and body are calm. Awareness is key for creating change. The goal is to quiet the sympathetic nervous system and activate the parasympathetic nervous system during meals. https://www.katievaughnnutrition.com/blog/ways-to-manage-perimenopause-before-it-even-starts monthly 0.5 2022-11-08 https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1648130870645-S7V4GL9GLZB5SNS3Z7FU/GettyImages-887354516.jpg Blog - Five Ways to Manage Perimenopause Before It Even Starts - Menopause is a natural part of any woman’s life. https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1648132964572-U30XQXF1MWAIR4HHHRBX/unsplash-image-phEaeqe555M.jpg Blog - Five Ways to Manage Perimenopause Before It Even Starts - Top 5 Suggestions Before Entering Perimenopause https://www.katievaughnnutrition.com/blog/high-stress-you-may-have-high-cortisol-levels monthly 0.5 2022-11-08 https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/8fcc1785-f4a4-4cdf-92c1-a79dd513f0c6/s-migaj-Yui5vfKHuzs-unsplash.jpg Blog - How To Handle Stress Overload - How To Handle Stress Overload https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1646952973031-B1TG42OAI8O4VC5E1P3C/unsplash-image-sbjVthVW2X8.jpg Blog - How To Handle Stress Overload - What can you change or add to your day to help balance out your stress response? https://www.katievaughnnutrition.com/blog/how-metabolic-efficiency-changed-my-life monthly 0.5 2022-03-11 https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1646951986423-46KV059K3U546WK6XO6G/unsplash-image-K2xGNNcQn_w.jpg Blog - How Metabolic Efficiency Training™ Changed My Life - How Metabolic Efficiency Training Changed My Life As an athlete and a Registered Dietitian, https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/0bd63b13-68ae-4206-8680-7615080ece52/jason-briscoe-GrdJp16CPk8-unsplash.jpg Blog - How Metabolic Efficiency Training™ Changed My Life - A TRUE lifestyle change. They felt the program was something that they could sustain as their new lifestyle. https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/daf84597-28e3-43aa-94ae-983f8332a12d/anh-nguyen-kcA-c3f_3FE-unsplash.jpg Blog - How Metabolic Efficiency Training™ Changed My Life - Metabolic Efficiency Training has proven its success in both my personal and professional life. https://www.katievaughnnutrition.com/blog/what-is-metabolic-efficiency-training monthly 0.5 2022-03-11 https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/51859c61-01f6-4b09-bf5e-cd0632825d3d/unsplash-image-jUPOXXRNdcA.jpg Blog - What is Metabolic Efficiency Training? - What is Metabolic Efficiency Training™ (MET)? Metabolic Efficiency Training™ (MET) is a concept that teaches your body how to use the right nutrients at the right times to improve your health and exercise better. https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1712f5cb-3ede-4065-90a1-c92ab7c74739/subop%2Bvs%2Bop%2Bblood%2Bsugars.jpg Blog - What is Metabolic Efficiency Training? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/94859f80-11c2-4993-a3af-c79720da76f1/Suboptimal%2Bblood%2Bsugar.png Blog - What is Metabolic Efficiency Training? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/0acd3737-7fe2-4590-a7cf-784b5ec6e051/op%2Bblood%2Bsugars.png Blog - What is Metabolic Efficiency Training? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1603311846205-FDQF9XD87PXEPNQZYSAL/athlete.jpg Blog - What is Metabolic Efficiency Training? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.katievaughnnutrition.com/blog/category/healthy+holiday+tips monthly 0.5 https://www.katievaughnnutrition.com/blog/category/Health monthly 0.5 https://www.katievaughnnutrition.com/blog/category/Stress+Management monthly 0.5 https://www.katievaughnnutrition.com/blog/category/Athletic+Performance monthly 0.5 https://www.katievaughnnutrition.com/blog/category/Sports+nutrition monthly 0.5 https://www.katievaughnnutrition.com/blog/category/weight+loss monthly 0.5 https://www.katievaughnnutrition.com/blog/category/Metabolic+Efficiency monthly 0.5 https://www.katievaughnnutrition.com/blog/category/Perimenopause monthly 0.5 https://www.katievaughnnutrition.com/blog/category/Hormone+Balance monthly 0.5 https://www.katievaughnnutrition.com/blog/category/Nuritition monthly 0.5 https://www.katievaughnnutrition.com/blog/tag/stress monthly 0.5 https://www.katievaughnnutrition.com/blog/tag/nutrition monthly 0.5 https://www.katievaughnnutrition.com/blog/tag/performance monthly 0.5 https://www.katievaughnnutrition.com/blog/tag/Nutrition monthly 0.5 https://www.katievaughnnutrition.com/blog/tag/weight+loss+resistance monthly 0.5 https://www.katievaughnnutrition.com/blog/tag/holiday+tips monthly 0.5 https://www.katievaughnnutrition.com/blog/tag/weight+loss monthly 0.5 https://www.katievaughnnutrition.com/blog/tag/digestion monthly 0.5 https://www.katievaughnnutrition.com/blog/tag/Metabolic+Efficiency monthly 0.5 https://www.katievaughnnutrition.com/blog/tag/blood+sugar+control monthly 0.5 https://www.katievaughnnutrition.com/blog/tag/sports+nutrition monthly 0.5 https://www.katievaughnnutrition.com/connect daily 0.75 2024-11-04 https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1647003381856-I4FAVN2RHNGS24URWMRR/GettyImages-869829192.jpg Contact https://www.katievaughnnutrition.com/terms-policies daily 0.75 2023-09-14 https://www.katievaughnnutrition.com/testimonials daily 0.75 2023-10-24 https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/1645197219166-Y2U10U4V83L55LRTANTU/unsplash-image-ElGnfom4tIw.jpg Testimonials https://www.katievaughnnutrition.com/products daily 0.75 2026-05-22 https://images.squarespace-cdn.com/content/v1/5a8f0fd9a803bbbe7d0a4d37/35fc429d-5071-41d2-863f-978be5814b3b/image_123650291+%286%29.JPG Products - Iconic Grass-fed Whey Protein CODE: Katie15 for 15% off discount I LOVE this protein company for these reasons: Ingredients You Can Count on One Hand: Premium, Truly Grass Fed Protein, No Added Sugar; No Artificial Sweeteners; Clean, Trusted, Natural Ingredients; Complete Protein Blend of Whey & Casein; Strong amino acid profile; Multiple flavors; Easy grab-n-go individual drinks available; Lactose free, soy free, antibiotic free, gluten free, non-GMO, BPA free. 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