SAN FRANCISCO · VIRTUAL NATIONWIDEReal nutrition, measured.
Realistic, protein-first coaching from a dietitian who’s read hundreds of body-composition scans. We move two numbers — fat mass down, lean mass up — and prove it on your 90-day re-scan. No fads. No food guilt. No 1,200-calorie math.
· Registered Dietitian (RD) · 1,000+ DEXA scans performed · DEXA & VO₂ max technician · Custom Fit SF ·You've heard it all… The carnivore guy. The fasting guy. The coworker who quit seed oils and won't stop talking about it. Meanwhile you’re unsure of what’s right and what’s wrong.
— WHY THIS EXISTSThankfully, real nutrition is quieter (and easier) than the internet makes it out to be. It's getting enough protein, eating a few solid meals and snacks as needed, and giving your body the movement it deserves. You can enjoy the beer, the dinners out, the travel, and not feel like you’ve lost all progress in one evening.
I'm not going to hand you a meal plan that fails to deliver the second you eat out at a restaurant. I'm going to teach you the system I use with every client I’ve coached. We start with a DEXA scan, address your goals, build a solid foundation, keep the flexibility, and verify the results. That's it.
If you’ve had a DEXA scan and aren’t sure what to do next, or if you’re ready to make meaningful changes to your nutrition, you won’t regret reaching out—let’s schedule a time to talk.
— THE SIGNATURE PROGRAMThe DEXA-Informed Two-Number Method
Weight doesn’t tell the full story. Body fat percentage is simply a ratio. For many people, struggles with body composition and excess fat actually begin with low or insufficient muscle. By examining the two numbers that isolate fat and lean mass separately, we can see exactly where you stand and determine the most effective path forward.
01
Diagnose
I read your DEXA the way I've read a thousand others: Fat Mass Index and Lean Mass Index, both height and age-adjusted. In ten minutes you'll know exactly which number is the problem and what steps to take next.
02
Protein first
Many clients over-index on calories before looking at the most important macro. Before touching calories, we set your protein goal. A realistic protein goal varies person to person and every little bit adds up so you may have more room than you think.
03
Meal architecture
From there, we focus on building your day around solid meals and protein-rich snacks, ending the all-day grazing loop. We will build from the foods your kitchen already, not a list of foods you don’t enjoy.
04
Flexible structure
I strongly believe there are no good foods and no bad foods — only foods that fit and foods we make fit. Restaurant dinners, desserts, even a beer or two are all part of a healthy and sustainable approach to nutrition.
05
Verify
If you’ve done a DEXA at the start, we re-scan in 3-4 months to see the progress you’ve made. Lean mass up, fat mass down. If the numbers didn't move the way we wanted, we adjust the plan and don’t give up.
A DEXA scan can provide precise body composition data, but it is not required to begin a successful nutrition or training plan. Practical measures like progress photos, consistent body measurements, strength gains, energy levels, and how clothes fit offer equally valid, actionable feedback. Setting clear, measurable goals and tracking weekly or biweekly trends like weight on the scale alongside waist and hip circumference, performance markers in workouts, and subjective metrics such as sleep and mood will reliably indicate whether a plan is working.
It’s my job to adjust calories, macronutrients, and training recommendations based on these simple, low-cost indicators, making steady progress accessible to anyone, regardless of access to advanced imaging. If a DEXA is later available, it can refine the plan, but it won’t change the fundamentals of consistent adherence and progressive overload that drive results.
Built for people who train — or plan to.
— WHO I WORK WITHI support both men and women. In person in San Francisco or virtual anywhere. If one of these sounds like your kitchen, we should talk.
RECOMPOSITIONThe desk athlete
You train a few days a week, look fine in a shirt, and the scan still said a number you didn't like. The fix is rarely eating less — it's feeding muscle and training it with intention. I help you rebuild the ratio without living on chicken and rice.
PERFORMANCE FUELINGThe performer
Marathons, triathlons, HYROX, surfing, long rides. Those always hungry for more and need precise fueling for the work you're asking your body to do. I help you fix intake, timing, and recovery so training actually builds something.
PARTNERS & TEAMSThe household
Two people, one kitchen, very different needs. On average, men require ~500 more calories than women, making goals highly personal. I help you shop for the same groceries and enjoy the same meals, making life easier.
I Specialize in 1-on-1 Nutrition Support for:
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DEXA, VO₂max, resting metabolic rate, and bloodwork together give you a clearer picture of your next decade than any annual physical will. For clients who want to know where they actually stand — visceral fat, cardiorespiratory fitness, lean mass reserve — we establish a baseline, build the nutrition around it, and track the trajectory. Available in San Francisco with in-person testing, or virtually with a provider near you.
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If you've spent years tracking, restricting, and quietly bracing before every dinner reservation, more restriction is not the answer. My approach leads with adequacy: enough protein, enough food, and the lightest tracking that works for you — sometimes an app, sometimes photos, sometimes nothing at all. There are no good foods or bad foods here. If your relationship with food goes beyond what coaching should handle, I'll tell you honestly and help you find the right specialist.
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Long sessions, cold water, unpredictable schedules, and almost nobody talking about fueling for any of it. Whether you're doing dawn patrol at Ocean Beach or paddling out of Ala Moana, the demands are real: sustained aerobic output, upper-body strength, and recovery between sessions. I surf too. We'll build something that survives a 5am and a truck-bed breakfast.
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Evidence-based guidance on supplements, hydration, and travel nutrition—clearly focused on what’s worth using, what’s unnecessary, and practical strategies for staying consistent with nutrition and fluids when routines and time zones change.
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Training for the SF Marathon, Ironman Kona, or the Honolulu Marathon and still bonking at mile 18? Most endurance athletes I meet are under-fueled, under-carbed, and chronically hangry. We build intake around your actual training load, fix the timing, and protect the lean mass you're burning through. Your VOâ‚‚max data tells us what you're spending. Your nutrition should account for it.
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The number that surprises most men isn't their weight. It's their lean mass percentile. Muscle declines quietly starting in your 30s, and "eating pretty healthy" doesn't stop it. Protein-first coaching plus strength work reverses the trend — no carnivore diet, no fasting protocol, no supplement stack. If your doctor mentioned your labs and you've been meaning to do something about it, this is that.
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Strength training and adequate protein do more for body composition in your 40s and 50s than any restriction plan will. DEXA also gives us your bone mineral density, which makes this one of the few nutrition programs where we can watch bone and muscle together over time. We eat enough. We lift. We measure. That's the plan.
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He runs marathons and eats constantly. She gained weight trying to keep up. Same groceries, same dinner, wildly different needs. I coach partners together with individual targets and separate check-ins, built on one shared grocery framework — because the person you eat with every night has more influence on your nutrition than I ever will. Partner pricing available.
— WORKING TOGETHERSimple pricing. Measurable outcomes.
Every engagement starts with a free 20-minute consultation to answer your questions and get acquainted. We then set up an initial session with 3 follow up sessions, ending with a re-scan to see the progress you’ve made.
Nutrition Coaching
One-on-one · In person in SF or virtual
- A complete nutrition protocol and plan of action, built from your DEXA — not a template.
- One initial session (~60 min) plus three 30-minute check-ins, spaced every 2–4 weeks.
- Food journal reviews, recipes, meal-prep and shopping support, and direct message access between sessions.
- Education that outlasts the program — the reasoning behind the plan, so the habits hold once we're done.
Two-month minimum. Long enough for the plan to prove itself — and for us to change it if it doesn't.
Two people, one kitchen
The person you eat dinner with shapes your nutrition more than I ever will. Add your partner for +$250 to start and +$150/month — each of you gets your own targets and check-ins, built on one shared grocery framework.
More than two?
Families, run clubs, small teams, and workplace groups get a custom scope and rate. Tell me who's involved and what you're training for, and I'll put together a proposal. Get in touch →
Cash-pay · HSA/FSA eligible, superbill on request
Not sure which fits? Start with a free 20-minute call.
I’m Kai — the dietitian you didn’t know you needed.
I’m a Registered Dietitian, avid surfer, and forever student of life. I have 5 years of nutrition experience working with clients in Honolulu, Hawaii and San Francisco, California. I specialize in body composition, sports nutrition, muscle building and fat loss, intuitive eating, sustainable behavior change, and recipe and meal plan development. Ultimately, I make real nutrition easy to understand so you can enjoy the food you love while still reaching your goals.
After years of education, real world experience, and working directly with athletes at Stanford, I’ve built my private practice to support individuals, couples, and teams looking for answers. Through personalized nutrition and lifestyle support, I have helped hundreds reach their health and weight goals.
By incorporating DEXA scans into my on-boarding process, I help clients set accurate goals based on real data. While the DEXA is not mandatory, I prefer not to guess, and encourage that all clients consider getting a scan.
I work with clients online via a secure, HIPPA-Compliant video platform. For the time being, I also offer in-person support in San Francisco’s Hayes Valley.
I look forward to supporting you.
The Athlete Journal is a free publication I write on Substack.
Don’t think you’re an athlete?
Think again. You were born to move, run, jump, and be strong. An athlete doesn’t just play sports and there is one within you.
Every week, I post a new topic, sharing valuable information on relevant nutrition and performance topics gathered from my experiences working with clients.
If you’re like me, and eager to expand your knowledge, I highly recommend giving it a read.