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Kara Goss | Women’s Fat Loss, Hormone, & Gut Health Dietitian

@karagoss_rd

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🦋 Helping driven women 30+ lose 30lbs, wake up w/ lasting energy, & build a strong body they trust
🩵 250+ transformed inside ➡️ out
⬇️ FAT LOSS GUIDE

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I stepped into this fat loss phase from a place of confidence, not punishment.

I spent a year and a half prior to this eating at maintenance, lifting heavy, building muscle, and actually living my life — travel, dinners out, all of it.

This phase was not about fixing my body. It was about seeing what it’s capable of, and reaping the benefits of the work I put in year round 👀

I’m a firm believer that no one should feel like they *HAVE* to lose weight for a big event. But I also understand wanting to feel your absolute best — no shame in that!

Yet so many women heading into weddings, vacations, or big events feel this pressure to turn to extremes. So here’s what I DIDN’T do to lose 13 lbs:

1️⃣ Crash diet. My coach and I (yes, coaches have coaches too!) started 6 months out so my body had time to actually respond and lose fat. Also at 5 foot, it typically takes me a bit longer to hit my threshold and start seeing results.

2️⃣ Completely give up my social life. Yes, I’ve absolutely had to make more sacrifices, and be picky and choosy with my yeses and nos. But I’ve still had a weekly free meal, enjoyed birthday dinners and date nights, and am going to enjoy tffff out of my bachelorette party this weekend 🎉

3️⃣ Use a GLP. There’s absolutely zero shade here (and we work with clients on them!), but it just wasn’t in the cards or warranted for me. Did it take me longer without one? Yes. Has it been worth it? Also yes.

4️⃣ Neglect strength training. Cardio and Pilates play
an important role (and I currently have both in my routine!), but muscle is what gives me that defined look.

5️⃣ Be an a**hole to myself. Scale didn’t move one week? Cool, didn’t let it determine my mood. Went out to eat and had dessert? Great, moved on and got back to my routine. No all or nothing mindset.

You don’t need to punish your body to change it. You need a plan that works WITH it.

Where are my 2026 brides (or anyone with a big event
👀) who want to feel strong, confident, and at-home in their body?

Drop a 💍 below and I’ll send you my Faster Fat Loss Guide! by @karagoss_rd

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2 months ago

I’m Kara, and I’m so happy you’re here 👋🏼⁣
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I’m a Registered and Licensed Dietitian of over 8 years, Certified Personal Trainer, Online Health and Fitness Coach, hold a Master’s in Nutrition and Dietetics, and I have over 5 years of functional health training. Oh, I’m also the owner of my private practice - The Functional Fat Loss Academy (known to our clients as FFLA!) 🤓⁣
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On this page, you’ll find reliable education and support regarding nutrition, fitness, hormones, gut health, relationship with food and your body, mindset, lab work, supplements, and evidence-based methods to help you level up your own health and fitness journey 🩵 ⁣
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… with a side of my personal life, including but not limited to: my amazing husband, incredible friends + family, my pet turtle (Squirt 🐢), lots of travels, my love for ice cream, my love of fiction reading / music / podcasts, and of course, my own fitness, health, and post-birth control journey!⁣
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Some of my main goals here are to: ⁣
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✅ help make nutrition and fitness less confusing and MUCH more simple for you ⁣
✅ empower you to dig deeper into your own health and search for the answers you’ve been after ⁣
✅ provide you with applicable tips and information that you can integrate into your lifestyle ⁣
✅ teach you that chronic restriction and another diet is probably not what you need ⁣
✅ encourage you to find acceptance and respect for yourself at all stages ⁣
✅ help you realize that your health and fitness journey is an ongoing one and not a quick fix, therefore it should feel sustainable for you ⁣
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If you’re looking for someone who’s done it before you and who can guide you in a holistic yet REALISTIC way, I’m your gal! ✨⁣
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Now drop a comment below and tell me something fun about YOU! 👇🏼 taken in Indiana, Pennsylvania by @karagoss_rd

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3 years ago

One of my favorite parts about working with clients like Alexandra is that they just “get it.” ⁣⁣⁣
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You might be wondering what “it” is, but if you’re a client who’s been at this long enough, you’ll know what I mean when I talk about that moment where things just CLICK.⁣⁣⁣
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When a client finally… ⁣⁣⁣⁣⁣
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💜 Starts playing the long game and accepts delayed gratification.⁣⁣⁣
💜 Realizes that always jumping into another diet does more harm than good.⁣⁣⁣
💜 Realizes they don’t have to be “all or nothing” when it comes to nutrition and fitness.⁣⁣⁣
💜 Sees the bigger picture and knows that all of the systems of the body work together as a whole.⁣⁣⁣
💜 Stops obsessing or freaking out over every fluctuation or bottleneck, and rather, stays neutral and logical.⁣⁣⁣
💜 Realizes that they can train intensely AND take enough rest.⁣⁣⁣
💜 Realizes that food is fuel but it’s ALSO be memories and tradition.⁣⁣⁣
💜 Realizes that the way they speak to their body can play a huge role in their progress.⁣⁣
💜 Doesn’t fall for all of the BS information out there and feels confident in their decisions.⁣
💜 Understands that there is nuance around EVERYTHING.⁣⁣⁣⁣
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When a client gets THAT…. everything changes.⁣⁣⁣⁣
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Most people who are on a health and fitness journey alone, without professional guidance, will never “get it.”⁣⁣⁣⁣
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And I don’t say that in a negative way, but it’s the truth. Most are so wrapped up in the next quick fix that diet culture, the media, and unreliable influencers are telling them to do, that they will truly never be able to see the bigger picture or understand what it takes to reach their end goal.⁣⁣⁣⁣
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But inside of FFLA, we are building confident and capable clients like Alexandra, who truly get it and trust the work they’re putting in to a process that will lead them to their desired outcome (and so much more) ✨⁣⁣⁣⁣
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Alexandra went from burnt out to finally feeling like her habits are easily a part of her daily routine. Now, she’s down 40 lbs and feeling more incredible than ever.⁣⁣⁣
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Don’t think it’s possible for you? ⁣⁣⁣⁣
➡️ Let us prove to you that it is 😎⁣⁣⁣⁣
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Comment “FFLA” below for more details 🦋 by @karagoss_rd

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21

2 years ago

I will never forget where I was when I first heard this saying:

“For growth to happen, the pain of staying where you are has to outweigh the discomfort of change.”

My health journey has brought a LOT of discomfort, but nothing as uncomfortable as feeling trapped in those old versions of myself.

The version who threw food in the trash, only to take it back out because she couldn’t stop bingeing.
Who would wake up in a shame spiral, “starting over” every Monday.
Who would use cardio and 1,000-calorie restriction as punishment because she felt like her body was broken.
Who gained 30 lbs after coming off birth control and struggled with inflammation, insomnia, irregular periods, and hormonal imbalances.
Who was exhausted from feeling like her body was always fighting against her.
Who tugged at her clothes, dreaded pictures, and barely recognized herself in the mirror.
Who had to learn to respect and accept her body during a season she never asked for.

But here’s what I know now:

THAT girl built the foundation for the woman I am today. And SHE is who I’ve always wanted to become ✨

She TRUSTS herself, her decisions, and her body like never before.

She listens to and understands her body’s signals, instead of ignoring them.

She’s 30 lbs lighter without constant food fear or avoiding social events, and no longer believes her worth changes when the scale does.

She’s a badass in the gym, fueling herself and training to support her metabolism, hormones, gut, AND the strongest version of herself, not the smallest.

She rocks clothes she would’ve never felt confident in before 💅🏼

This was a years-long journey that required identity shifts, a lot of patience, and consistency.

But it taught me that confidence isn’t built when you finally reach your goal.

It’s built in those quiet moments that no one else sees.

When you choose to keep the promises you’ve made to yourself, even when it feels hard. When you become someone you can finally TRUST.

And that’s what I hope every woman who works with us experiences.

Not just a transformation in her body — but a complete 180 in the way she trusts, respects, and believes in herself for years to come 🩵 by @karagoss_rd

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20 hours ago

Before you spend another $60 on a supplement promising to “balance your hormones”, let’s talk about what you’re actually eating 🫠

Because if your period is missing, irregular, or all over the place — nutrition might genuinely be the missing puzzle piece.

Maybe you’re eating “clean”, but rotating through the same 5 foods every week with zero color, micronutrients, or fiber variety.

Maybe you’re surviving on coffee, a protein bar, and a salad until dinner.

Or maybe you’re eating 1400 calories, working out 6x / week, and wondering why your period went missing.

You can’t out-supplement or out-protocol a body that isn’t getting the energy and nutrients it needs.

My client Bianca hadn’t had a period in SIX months.

And two of the first things we addressed were:

1️⃣ Diet diversity. She was extremely low in key nutrients for period health like B12, Vit D, and ferritin.
2️⃣ Calorie intake. She wasn’t eating enough to make her body even feel safe enough to produce a period, especially with the amount of stress she was under.

And last week she texted me that she FINALLY got her period again 🥹

This is your reminder that nutrition isn’t the ONLY thing that matters for hormone health, but it’s a pretty dang important place to start.

And if your period has been missing for 3+ months, please don’t just brush it off and say you’re “happy you don’t have to deal with it.”

Your menstrual cycle is your 5th vital sign, and a missing period is not a badge of honor 👀

It’s information about your health that deserves to be taken seriously.

And you deserve REAL answers on why it went MIA or why your cycle feels so out of control in the first place 💜 by @karagoss_rd

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4 days ago

Normal looks different for everyone, but I want to lovingly hold your hand when I say that these experiences are not unique 🙂‍↔️

And actually, they make you HUMAN.

Hopefully there are some reminders in here that you needed as we head into the new week 🩵 Is there anything I missed?! ⬇️ by @karagoss_rd

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6 days ago

Yet another client with an extremely full plate who went from handling everyone and everything else EXCEPT her health —> to dropping 22 lbs, waking up with glowing skin + less bloating, and no longer starting over every Monday 🙂‍↕️

These are the 4 simple shifts inside of our Restoration Method that laid the foundation for Amanda body to finally start responding after years of feeling like she was doing “all the right things” but getting nowhere.

Shift #3 is the one that usually feels the most confusing for people *cough cough* one that can make a MASSIVE difference in how your body responds to fat loss.

Of course, we gave Amanda the proper strategy for progress to skyrocket — but we also helped her build the belief and TRUST in herself to keep showing up.

That self-trust has helped Amanda flourish into the most confident and aligned version of herself she’s ever known 💅🏼

She’s not only raised the standard for herself, but for her entire lifestyle.

Curious about what changes our Restoration Method could unlock for you? Comment or DM me “AMANDA” and I’ll walk you through how it works 🦋 by @karagoss_rd

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9 days ago

I never knew a life without constant food and body thoughts UNTIL food and my body stopped being one giant question mark.

Once I could TRUST the decisions I was making for my body and goals, all of the pieces of the progress puzzle started falling into place.

I got leaner and stronger, had more energy and less bloating, my periods regulated, and ultimately — my confidence skyrocketed 🙂‍↕️ by @karagoss_rd

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10 days ago

If you’re worried about experiencing weight gain, acne, irregular periods, hair shedding, or mood swings after birth control, give these foundational items at LEAST ~3 months before you officially come off.

No quitting cold turkey around here 🙅🏼‍♀️

1️⃣ Figure out your maintenance calorie level and eat that consistently. Getting your period back and ovulating regularly is a calorically expensive process and requires a level of safety that consuming enough calories provides.

2️⃣ Eat 4-5 different colors from fruits and veggies daily (especially dark-colored fruits + dark leafy greens) and make Omega-3s a consistent part of your meals (salmon, chia seeds, flaxseeds, walnuts). These provide fiber for blood sugar balance, polyphenols to improve inflammation, crucial compounds to support liver health and detoxification, and healthy fats — which are the building blocks for our sex hormones and healthy skin.

3️⃣ Create a daily stress-resilience routine. Bookend your days with a 10-minute walk outside or a 5-minute journal brain dump. Your sex hormone levels can get suppressed when stress and cortisol are chronically elevated.

4️⃣ Consider a quality magnesium glycinate supplement that can replete levels, support your nervous system, and aid in progesterone production. You might also consider B12, zinc, Omega-3s, and Vit D if you’re depleted.

5️⃣ Wait ~3-4 months and then get a comprehensive hormone panel run. Have it reviewed by a professional (🙋🏼‍♀️) who can look at the entire picture based on your biofeedback, symptoms, and history.

If you’re new here, I’m Kara! I’m a Functional Registered Dietitian and Certified Personal Trainer of nearly a decade. Not to mention, I’m a certified girl’s girl 💅🏼

I coach women who are ready to find real answers about their ongoing health struggles and are EXCITED to feel at-home in their bodies again (or maybe for the first time ever).

Comment AUDIT and I’ll send you my free assessment to figure out the best place to start so that your hormones can thrive, with or without birth control 🦋 by @karagoss_rd

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11 days ago

Weekends like these are an integral part of your health and fitness journey because they are a part of your LIFE, and always will be!!!

The stress and dread around how you’ll feel after “fun” weekends will DRASTICALLY shift when you learn how to navigate them with confidence and stop allowing them to define your progress. Promise :) by @karagoss_rd

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13 days ago

TINY UPGRADES THAT GOT ME BIG RESULTS 🙂‍↕️

Whenever I lost 30 lbs and healed my hormones, I didn’t do a complete overhaul of my day. I started with small, simple shifts that eventually upgraded my entire lifestyle, had me loving every outfit I put on, and kept me from crashing at 2pm daily.

Here’s exactly what I did and CONTINUE to do to maintain a body that I freakin’ love from the inside out ⬇️

1. Pre-log my food every night for the next day. I was sick of waking up and already feeling “behind” on my nutrition goals. I was constantly winging it then telling myself it was just “too hard” to hit my macro targets. Once I started pre-logging 3 balanced meals and 1-2 snacks that ACTUALLY fit my carb, protein, fat, + fiber goals — my fat loss progress skyrocketed.

2. Minimum 1500 steps before my day even begins, usually outside in morning sun with no headphones. I used to start my day out in fight or flight — client messages, emails, and not a foot was stepped outside. Low movement throughout the day had me feeling like I had to catch up on steps after work. This morning routine takes me only 15 minutes and gives me time to ground myself before a hectic day.

3. Add berries, leafy greens, and seeds to meals. I started having more balanced meals, but was lacking deep color for micronutrients and Omega-3s. Now I have weekly smoothies with berries, a daily salad with kale, and I top many meals with flax, chia, and pumpkin seeds to support inflammation and regular periods.

4. Refill my 40 oz water bottle 3x/day. Old me was drinking MAYBE 50 oz of water. I’m hydrating even before I’m thirsty and I’ve noticed a massive reduction in water retention.

5. Have a set bedtime every night. As someone who used to bartend until 2am and then wake up at 6am for work, I know what it’s like to have an insanely dysregulated cortisol rhythm. I was wired and tired all day long — felt puffy, gained weight more easily, and the brain fog was real. Now I’m in bed at the same time every night and my energy is more consistent than ever.

Comment UPGRADE and I’ll send you my free Metabolic + Hormonal Assessment to help you determine which tiny upgrades YOU should start with ❤️‍🔥 by @karagoss_rd

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16 days ago

and that’s my truth 🙂‍↕️ by @karagoss_rd

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18 days ago