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Rediscover Your Natural Intuition and Connection to Your Body and the Food That Nourishes It


Nutrition support for a more trusting, sustainable relationship with food, movement, your body, and your health.


Virtual nutrition counseling in Massachusetts, Georgia, and Florida, along with groups, workshops, and educational resources designed to help you move away from rules, guilt, and constant self-monitoring—and toward a way of caring for yourself that actually fits your life.

Book a Free Intro Call

Rediscover Your Natural Intuition and Connection to Your Body and the Food That Nourishes It


Nutrition support for a more trusting, sustainable relationship with food, movement, your body, and your health.


Virtual nutrition counseling in Massachusetts, Georgia, and Florida, along with groups, workshops, and educational resources designed to help you move away from rules, guilt, and constant self-monitoring—and toward a way of caring for yourself that actually fits your life.

Book a Free Intro Call

Your Hunger Compass

A Guide to Noticing Hunger, Nourishment & What Your Body Might Be Asking For

Hunger isn't always a growling stomach—and it isn't something you have to earn permission to respond to. This free guide offers a gentle, judgment-free framework for tuning into your body's signals with curiosity instead of rules.

What you'll learn:

  • The four ways hunger can show up—physical, emotional, taste, and practical
  • How to respond supportively to what you're noticing, whether that means food, rest, pleasure, or connection
  • A simple curiosity practice to explore your unique hunger patterns—no perfect answers required

Sign up to get instant access.

Your Hunger Compass

A Guide to Noticing Hunger, Nourishment & What Your Body Might Be Asking For

Hunger isn't always a growling stomach—and it isn't something you have to earn permission to respond to. This free guide offers a gentle, judgment-free framework for tuning into your body's signals with curiosity instead of rules.

What you'll learn:

  • The four ways hunger can show up—physical, emotional, taste, and practical
  • How to respond supportively to what you're noticing, whether that means food, rest, pleasure, or connection
  • A simple curiosity practice to explore your unique hunger patterns—no perfect answers required

Sign up to get instant access.

Rachel facing camera smiling

WELCOME

Nutrition is about more than knowing what to eat.

I'm Rachel Caine, MS, RDN, LDN, a registered dietitian nutritionist and the founder of Trefo Nutrition.

Many of the people I work with already know a lot about nutrition. They've spent years trying to eat "better," exercise consistently, manage their health, or finally find the approach that “works.”

What they often haven't been given is a way to do those things without constantly monitoring, judging, or fighting themselves.

My work is about helping you build something different: a relationship with food and your body rooted in curiosity, trust, nourishment, and care.

That might mean reconnecting with hunger and fullness, quieting food noise, untangling movement from guilt or compensation, and learning how to nourish yourself with a history of trauma, neurodivergence, a chronic health condition, or a changing body. It will definitely help you spend less of your life thinking about whether you're doing food and health "right."

There isn't one right way to nourish a human body.

We'll work together to find what supports yours.

Individual nutrition counseling is available in-network with BCBS, Harvard Pilgrim, Aetna, and Mass General Brigham Health Plan.

Areas of Support

Nutrition care for your whole life—not just what's on your plate.

Trefo provides individualized, inclusive nutrition care across a range of needs, including:

  • Intuitive Eating & Body Trust
  • Eating Disorders & Disordered Eating
  • ADHD & Neurodivergent Nutrition
  • Mental Health & Nutrition
  • Sports Nutrition & Relationship with Movement
  • Perinatal, Perimenopause & Women's Health
  • GI Health, including GERD, IBS & related conditions
  • Healthy Aging & Changing Nutritional Needs
  • GLP-1 use

Stay in the Loop

Occasional notes on food, body trust, and navigating nutrition without the noise. No spam, no diet talk—just useful things worth reading.

HOW WE CAN WORK TOGETHER

There are different ways to begin

One-on-One Nutrition Counseling

Individualized nutrition care with room for the complexity of real life.

We'll look beyond food alone to understand your relationship with eating, movement, your body, health, routines, capacity, and the experiences that have shaped the way you care for yourself.

Initial sessions are 60 minutes, with 45-minute follow-ups. Many clients begin by meeting every other week, with frequency and duration individualized to your needs.

Insurance and private-pay options are available.

Book a Free Intro Call
Bowl of healthy food
Woman sitting on couch on laptop

Workshops

Focused education without another set of rules to follow.

Trefo workshops explore topics related to nutrition, body trust, Intuitive Eating, movement, diet culture, and embodiment. Attend live or access select workshops on demand afterward. Come away with new ways of thinking, practical tools, and questions worth continuing to explore.

Explore Workshops

Coming Home is for people who are tired of treating their bodies like problems to solve, are working toward divesting from diet culture, and are in need of a community of individuals working within that same framework. We are not alone in this work!

Over six weeks, we'll explore body trust, interoception, food and movement, diet culture, embodiment, and the patterns that can make it difficult to hear and respond to ourselves.

This isn't about learning to love your body every day or becoming perfectly intuitive. There are no rules, guidelines, meal plans, or black-and-white thinking in this space.

It's about practicing something quieter: noticing, listening, responding, and slowly building a relationship with yourself that doesn't depend on constant correction.

Learn About Coming Home
Woman on Zoom call with screen showing

HOW WE CAN WORK TOGETHER

There are different ways to begin

One-on-One Nutrition Counseling

Individualized nutrition care with room for the complexity of real life.

We'll look beyond food alone to understand your relationship with eating, movement, your body, health, routines, capacity, and the experiences that have shaped the way you care for yourself.

Initial sessions are 60 minutes, with 45-minute follow-ups. Many clients begin by meeting every other week, with frequency and duration individualized to your needs.

Insurance and private-pay options are available.

Book a Free Intro Call

Workshops

Focused education without another set of rules to follow.

Trefo workshops explore topics related to nutrition, body trust, Intuitive Eating, movement, diet culture, and embodiment. Attend live or access select workshops on demand afterward. Come away with new ways of thinking, practical tools, and questions worth continuing to explore.

Explore Workshops

Coming Home is for people who are tired of treating their bodies like problems to solve, are working toward divesting from diet culture, and are in need of a community of individuals working within that same framework. We are not alone in this work!

Over six weeks, we'll explore body trust, interoception, food and movement, diet culture, embodiment, and the patterns that can make it difficult to hear and respond to ourselves.

This isn't about learning to love your body every day or becoming perfectly intuitive. There are no rules, guidelines, meal plans, or black-and-white thinking in this space.

It's about practicing something quieter: noticing, listening, responding, and slowly building a relationship with yourself that doesn't depend on constant correction.

Learn About Coming Home

"She's taught me to listen to my body and work with it..."

Working with Rachel has completely changed my relationship with food. Since October 2023, she's helped me build habits that aren’t just quick fixes, but real, sustainable changes. I've learned how to balance my idea of what a diet is supposed to be with a diet that is good for me in a way that feels doable instead of restrictive. All of her suggestions have made a genuine difference in how I feel day to day. Even on the bad days and tough weeks, Rachel understands I'm just human — there's no such thing as "perfect" eating. She's taught me to listen to my body and work with it, instead of against it like I did for decades. Her knowledge and overwhelming support motivate me to want to fuel my body better. I couldn't recommend her more.

- ST

"Rachel was there to holistically care about my overall wellness..."

“Are you hungry?” It was a question no one had ever asked me with such compassion, nor a question I had ever allowed myself to grapple with. The truth was that after turning over a food journal, Rachel helped me come to grips with my own avoidant relationship with food. Rachel was there to holistically care about my overall wellness in a way I’ve benefited from every day since we met.

- TR

"Rachel focuses on what is most important to you as an individual..."

Rachel perfectly balances constructive guidance with the realities of life. Unlike other experiences I have had with nutrition guidance in the past, she is extremely mindful of the fact that we are all human, and that’s not just okay, but to be celebrated! Rachel focuses on what is most important to you as an individual and tailors her guidance in a way that will be realistically sustainable. Her passion for nutrition, her patience, and, most importantly, her genuine care for my wellbeing was evident throughout the process.

- MC

You don't need another perfect plan.

You may need to develop a different relationship with yourself.

Whether you're looking for individualized nutrition support or beginning to explore a different way of relating to food and your body, you're welcome here.

Book a Free Intro Call