From Rio with Vitality: Dani Moreno’s Real-Life Guide to Sustainable Wellness

Meet Dani Moreno, influencer and dedicated nutritionist from Brazil’s Rio de Janeiro who’s on a mission to help people live healthier, more active lives. With a passion for wellness and a holistic approach, Dani blends personalised nutrition plans with practical routines, emphasising the vital role of muscle mass in boosting metabolism and overall health. Her philosophy is simple: combine balanced meals with regular movement to create lasting, sustainable results.

In this exclusive Q&A, we dive into her professional journey, daily habits, and her insights on what it really takes to maintain a sustainable lifestyle.

1. Dani, you live in Rio de Janeiro, Brazil. What do you love most about the city, and how does it influence your work in nutrition and wellness?
What I love most about Rio de Janeiro is the energy of the people. Cariocas are naturally warm, good-humoured, and active. Because it’s such a hot city, there’s a strong culture of outdoor sports and body care — we wear lighter clothes, go to the beach, and value a healthy, athletic appearance. Even the city’s musical vibe, with samba being so present in our culture, reinforces a more expressive and easygoing lifestyle.

This atmosphere directly influences my work, especially since I focus on weight loss, women’s health, and wellness. People here want to feel good physically, not just for aesthetics but for energy, vitality, and quality of life. It’s common to go to the gym, lift weights, and practice various sports. Naturally, this active routine drives people to seek nutrition guidance to improve their performance and reach their goals. My work ends up being closely aligned with this dynamic, light-hearted lifestyle that prioritises holistic health.

2. What are the biggest challenges your clients face when reaching their nutrition and wellness goals? How do you help them overcome these challenges?
Most of my clients are women, generally between 35 and 50, with demanding routines. Many work long hours, juggle careers, households, kids — often with little to no support. This overload makes self-care a challenge — whether it’s finding time to cook, work out, or even rest.

Recognising this, I built my entire methodology around making life easier for these women. My approach is to offer practical, healthy, and functional eating plans that truly fit their day-to-day. My focus goes beyond weight loss: I help them feel good in their bodies, with more energy, health, and self-esteem.

I use personalised nutritional strategies that respect each person’s pace and needs. I also promote physical activity realistically, tailored to what’s possible at that moment. With the right guidance and support, it’s absolutely possible to achieve long-term results without sacrificing one’s routine or emotional well-being.

3. Can you tell us a bit about your daily routine? How do you balance work, health, and personal life?
Exercise has been a part of my life since a young age. I started strength training at 14 and never stopped. In Rio, going to the gym is very common and accessible, which makes it easier to keep it part of my routine. I’ve always been drawn to health, food, and movement — and that connection is what led me to choose nutrition as a career.

My schedule shifts depending on work demands, but there are non-negotiables for me: eating well, staying active, getting quality sleep, and staying hydrated. These are the pillars that keep me grounded.

I live a lifestyle that aligns naturally with what I teach professionally. That helps me stay healthy and energised and inspires those who follow my work. Many clients see me as a reference for balance — not because of perfection, but because of consistency and authenticity.

4. As a nutritionist, you clearly emphasise a balanced life. What aspects of your own life keep you centred and motivated?
I believe deeply in the power of doing the basics and the foundation for health. For me, key pillars include quality sleep, a balanced and nutritious diet — with the right amount of fruits, vegetables, proteins, and carbohydrates — and regular physical activity.

Another crucial point is stress management. I prioritise cultivating emotional intelligence to handle daily pressures without compromising my health. I also structure my schedule to include space for breaks and boundaries.

A fast-paced life packed with endless tasks is unlikely to be balanced. So, to stay motivated and centred, I’ve learned to say “no” when necessary. We can’t be everywhere or do everything perfectly without sacrificing something — and that’s okay.

For me, health is a top priority. Without it, everything else becomes unstable. That’s why I truly believe that taking care of yourself is the starting point for managing every other area of life.

5. What advice would you give someone just starting their wellness journey but feeling overwhelmed by all the information?
If you’re beginning a self-care journey — whether focused on food, exercise, or a healthier lifestyle — my biggest advice is to seek professional guidance. It’s essential to find someone you connect with, both in values and approach, who you trust to lead you through the process.

Professional support ensures the advice is personalised, taking into account your routine, health history, preferences, and limitations. This trust-based relationship makes learning easier — you can ask questions, deepen your understanding safely, and develop a critical view of the information you receive.

There’s a massive overload of content online today; much of it is generic and without proper context. What works for one person may not work for another. That’s why it’s so important to filter information and focus on what makes sense for you — with the help of someone qualified to guide your journey safely and effectively.

6. How do you stay up to date with the latest trends and research in nutrition, and how do you apply them in your practice?
I stay constantly updated through postgraduate courses, mentorships, conferences, and ongoing professional training. I’m also part of a dynamic network of nutritionists where we regularly exchange experiences and insights. These interactions are incredibly enriching and expose me to different approaches and real-world updates.

In Brazil, some nutrition-related companies — especially those I partner with — also offer training, technical visits, and product updates, both online and in person. They keep us informed about new supplements, functional ingredients, and compounds, expanding the tools we can use with our clients.

I’m very active in this area because I believe that providing excellent care requires a deep commitment to continuous learning. I responsibly integrate new knowledge into my clinical practice and always evaluate what truly fits each client’s needs and lifestyle.

7. What inspired you to become a nutritionist, and how has your approach to wellness evolved over the years?
Becoming a nutritionist wasn’t an obvious choice at first. At 17, when it was time to choose a career, I initially considered Physical Education or Physiotherapy. It was actually my mother who suggested studying Nutrition — and during the course, I realised how right that choice was for me.

My relationship with food and health, however, started in childhood. My grandfather had a strong interest in nutrition and once gave me a book on the power of food and vitamins — which I still have. I remember spending hours reading it, fascinated by the content. Only later did I realise how much he influenced my career path.

I also had digestive issues from a young age, with symptoms of irritable bowel syndrome showing up around age 12. That experience pushed me to be more mindful and intentional with my food choices early on.

My approach has evolved significantly over the past 15 years of practice and four postgraduate degrees later. Today, I integrate nutritional science with each person’s personal history, eating behaviour, and real-life circumstances. Nutrition as a field has grown — both in knowledge and recognition — and I’ve grown with it, building a practice that’s more human, strategic, and functional.

8. Can you share a client transformation story that made you incredibly proud?
After 15 years in private practice, I’ve witnessed many powerful transformations — physical, emotional, and behavioural. One story, in particular, has stuck with me.

A client came to me dealing with severe obesity, carrying a lot of shame about her body. She was about 30 to 40 kilos (65 to 90 pounds) overweight and felt extremely limited in her life. She couldn’t sit on the floor to play with her granddaughter, was exhausted just from climbing stairs, and struggled with sleep and loud snoring. Her self-esteem was shattered — she avoided mirrors, stopped dressing up, and wore only oversized clothes, which also made it harder for her to stay aware of her body.

She didn’t believe she could change. At the time, I was leading a women’s weight loss group with weekly in-person meetings. Each participant had an individualised nutrition plan, but we also had a shared space for learning and motivation.

During the program, she began to experience real changes — not just in weight, but in how she saw herself and lived her life. She started moving at home, began walking, later added Pilates. She played with her granddaughter again, started dressing with care, looked at herself with compassion. She smiled more, reconnected with joy, even returned to the beach — which had once felt impossible.

This transformation moved me deeply because it wasn’t just about weight loss. It was about giving this woman her life back — with freedom, confidence, and presence. Witnessing this reminded me why I do what I do.

9. What are some common misconceptions about nutrition and wellness, and how do you address them?
One of the most common misconceptions I see is the belief that to lose weight, you have to starve, eat very little, or follow ultra-restrictive diets. Many people associate weight loss with suffering — they think they have to overtrain, cut out entire food groups, or cook overly complicated meals to get results.

Because of that mindset, they often turn to fad diets, like keto or low-carb, without professional support — relying on what they see online. This can lead to frustration, rebound weight gain, and even health issues.

In my practice, I take a fully personalised approach. Through detailed physical assessments and lab tests, I determine the client’s true body composition, what needs to be adjusted, and where they are in their journey. With this, I create a realistic, strategic plan tailored to their current stage.

I show them that weight loss can be enjoyable, sustainable, and effective. Feeling hungry, irritable, or experiencing digestive discomfort isn’t a sign of progress — it’s a sign of a poorly designed plan. I educate my clients so they can let go of these limiting beliefs and see nutrition as an ally, not a burden.

10. Finally, what words would you like readers to take with them as they pursue a healthier, more active life?
Before making any change, we need to focus on the basic pillars of health. Prioritising sleep quality, stress management, emotional intelligence, and balanced eating is essential for having the energy, clarity, and vitality to face everyday life.

Physical activity should be seen as a partner to the body and mind — not just a weight-loss tool. It’s vital for our physical, metabolic, and emotional well-being. Likewise, nutrition should be nourishing and realistic — with a good mix of fruits, vegetables, proteins, carbs, hydration, and, of course, balance.

We live in a fast-paced world, so it’s normal for processed foods to appear occasionally. They can be used in a balanced and strategic way. What matters most is making conscious choices and aiming for consistency, not perfection.

So my final message is this: never give up on your health. It’s your most valuable asset and the foundation for everything you want to build. There’s no aesthetic without health and no quality of life without balance. Physical and mental health go hand in hand — and maintaining that care is what allows us to age well, live with purpose, and move forward with strength and presence.

Reframing Our Mindset: Shifting from the Problem to Our Strengths.

Hello readers,

Today, I wanted to talk to you about Reframing Our Mindset - an essential concept that will enable us to elevate our narrative and, as a result, become risk-takers.

Take a moment to reflect on what this means. For instance, in cinema, every shot is produced and selected based on the perspective, creating suspense, fear, excitement or curiosity, driving the story forward. It develops the narrative, and when you add characters, you see different perspectives of the situation reframed by their angle.

I learnt much the same when studying global politics. There isn’t just one way to see the world, politics or people - we can all look at the same subject differently. With this, I challenge you to rethink what you are focussing on in your own life.

Life is filled with both light and dark moments. How we interpret those moments shapes how we move through them and in the world, and our mindset can either lift or hold us back. One of the most transformative tools for shifting our emotional and mental well-being is the art of reframing—specifically, shifting our focus from the problem to our strengths and what’s already working in our lives.

Reframing is about consciously choosing to see things differently. It’s about moving from a place of frustration, fear, or stress to one where we focus on growth, resilience, and empowerment. It’s not about ignoring the challenges we face but rather about recognising that there are always aspects of the situation that can be viewed through a lens of strength, capability, and opportunity. By shifting from the problem to our strengths and the positive things happening, we pave the way for a more profound sense of inner peace, clarity, and wellness.

Why Shifting Perspective Matters for Our Well-being

1. Empowers Us to Focus on What’s Working
   When faced with challenges, it’s easy to become consumed by the problem, focusing on what's going wrong or missing. But by intentionally shifting our perspective, we can begin to highlight what is working. This simple shift—from the problem to our strengths—reminds us of our resourcefulness, creativity, and resilience. We recognise what’s going well in our lives, and celebrating makes it easier to navigate challenges with a sense of empowerment and clarity.

2. Reduces Stress and Overwhelm
   Negative thought patterns often amplify feelings of stress, creating a sense of being trapped in the problem. Shifting our focus helps break this cycle by reminding us of our capabilities and the positive aspects of our lives. Revisiting our achievements and reminding ourselves of how we overcame the obstacles to get there with less knowledge than we have now reminds us that this moment is only the next step to growth. Instead of spiralling into feelings of helplessness, we start to see possibilities. This shift from problem to strength reduces overwhelm, helping us move from emotional reactivity to calm reflection and action.

3. Boosts Confidence and Self-Worth
   When we focus on the problem, we often feel we need to be doing more. However, we create space for confidence to grow by shifting attention to our strengths, past successes, and what’s currently going well. This is essential for mental wellness because a strong sense of self-worth gives us the courage to face difficulties with grace and determination. We start to see challenges not as obstacles but as opportunities to tap into the strengths we’ve cultivated along the way and refine them even further.

4. Cultivates a Resilient and Growth-Oriented Mindset
   We develop a growth-oriented mindset by reframing situations to focus on our strengths. Instead of seeing a setback as a sign of defeat, we begin to see it as a learning experience that can help us grow stronger. Reframing nurtures resilience, reminding us that no matter what happens, we have the tools, inner strength, and support to rise and move forward. With this mindset, every difficulty becomes an opportunity for growth rather than something to fear.

5. Fosters Gratitude and Optimism
   Shifting our perspective to acknowledge what’s working in our lives naturally cultivates gratitude. It’s easy to overlook the small wins, but when we take the time to celebrate even the tiniest successes, we create a momentum of positivity. Gratitude is a powerful practice for overall well-being, linked to higher happiness, better relationships, and improved physical health. When we focus on what’s going right—our strengths, support system, and ability to overcome—we start seeing the world through an optimistic lens.

Practical Tips for Shifting Our Perspective

1. Flip the Script: Shift from the Problem to the Solution
   When we catch ourselves fixating on a problem, let’s consciously redirect our attention. Ask ourselves: What strengths have helped us through difficult situations before? What is currently working in our lives that we can build on? By shifting the focus to what’s going right and our resources, we feel empowered to take action from a place of confidence rather than fear.

2. Acknowledge Our Strengths
   Please take a moment to list your strengths, talents, and past accomplishments. What qualities have helped you overcome obstacles in the past? Reminding yourself of these can help us tap into our inner resilience when facing new challenges. When we shift our focus to these strengths, we realise that we are more capable than we may have thought.

3. Practice Daily Gratitude
   My simple yet powerful practice is taking a moment each day to acknowledge what is working for me and to notice that I am living in what was once a dream. What are you grateful for today? It could be a supportive friend, your health, your creativity, or even the small victories that often go unnoticed. Gratitude helps shift our focus from what’s lacking to what’s already abundant in our lives, fostering a deeper sense of peace and contentment.

4. Reframe Negative Thoughts
   When negative or limiting thoughts arise, let’s pause and ask ourselves: Is this thought helpful? How can we reframe it to focus on what’s working? For example, instead of thinking, “I can’t handle this,” try reframing it to “I have faced challenges before, and I am capable of overcoming this one too.” By recognising the strength in our past experiences, we shift from a place of scarcity to one of empowerment.

5. Visualise Success
   Visualisation is a powerful tool for shifting our mindset - it is a tool I cultivated in my dancing days and have implemented in my day-to-day life. When you feel stuck, close your eyes and imagine successfully navigating the challenge. Picture yourself drawing on your strengths, feeling confident, and finding solutions. This visualisation helps reframe your situation and the ideal outcome, reinforcing the belief that you already have what it takes to succeed.

From Problem to Strength, From Struggle to Empowerment

Reframing is a practice that empowers us to shift from focusing on the problem to recognising the strengths that lie within us and the resources we already have at our disposal - and it is something I love to teach my girls about. Life is full of challenges, but by focusing on what’s working, what’s already strong, and what’s within our control, we create a sense of balance and resilience that helps us thrive and become risk-taskers.

Remember, every challenge is an opportunity to reconnect with our inner strength. The more we practice shifting our perspective, the more we’ll realise that we are not defined by our struggles but by our ability to rise above them. We are more assertive, more capable, and more resilient than we may even realise.

So, what are you projecting onto the cinematic big screen? By embracing the practice of reframing, we take control and elevate our narrative, empowering ourselves to live from a place of clarity, peace, and strength. Our well-being begins with how we see and move in the world—and that choice is always ours as the director of our own lives.

Discovering Ikigai: The Japanese Concept of Purpose and Fulfillment

In the quest for a meaningful life, many people find themselves searching for purpose, balance, and joy. One of the most profound and insightful concepts for achieving this is "Ikigai," a Japanese term that roughly translates to "reason for being" or "purpose in life." Rooted in Japanese culture, Ikigai offers a holistic approach to finding fulfillment and joy by aligning your passions, talents, values, and the needs of the world. Here’s a deep dive into what Ikigai is, why it matters, and how you can discover your own Ikigai.

What is Ikigai?

1. Understanding Ikigai: Ikigai (生き甲斐) is derived from two Japanese words: "iki" (life) and "gai" (value or worth). Together, they represent the idea of finding value in life and experiencing a deep sense of purpose. It’s often depicted as a Venn diagram with four overlapping circles:

• What You Love: Activities or pursuits that bring you joy and passion.

• What You Are Good At: Skills and talents you excel in.

• What the World Needs: Contributions that address societal or community needs.

• What You Can Be Paid For: Work or services for which you can earn a living.

The intersection of these four elements is where Ikigai resides—a sweet spot where passion, profession, mission, and vocation meet.

2. The Importance of Ikigai: Finding your Ikigai can lead to a more fulfilling and balanced life. It helps you align your personal and professional activities with your deeper values and aspirations. When you live in accordance with your Ikigai, you experience greater satisfaction, motivation, and overall well-being.

The Benefits of Finding Your Ikigai

1. Enhanced Fulfillment: Discovering your Ikigai can lead to a deeper sense of fulfilment and satisfaction. When your daily activities align with your core values and passions, you’re more likely to feel content and purposeful.

2. Increased Motivation: Knowing your Ikigai provides a strong sense of direction and motivation. It helps you stay focused on what truly matters to you and inspires you to pursue your goals with enthusiasm.

3. Improved Well-being: A life aligned with Ikigai is often associated with better mental and emotional health. It can reduce stress, increase happiness, and foster a sense of overall well-being.

4. Greater Resilience: When you have a clear sense of purpose, you’re better equipped to handle challenges and setbacks. Your Ikigai serves as a source of strength and resilience during difficult times.

How to Discover Your Ikigai

1. Self-Reflection: Start by reflecting on your passions, talents, values, and what you feel the world needs. Ask yourself questions such as:

   • What activities make me lose track of time because I enjoy them so much?

   • What skills or talents do I have that others often compliment?

   • What issues or needs in the world resonate with me?

   • What work or activities would I be willing to do even if I weren’t paid?

2. Explore Your Passions: Engage in activities that bring you joy and fulfilment. Experiment with new hobbies, volunteer opportunities, or creative projects to uncover what you truly love.

3. Assess Your Skills: Identify your strengths and talents. Consider taking personality or skill assessments to gain insights into your abilities and how they align with your passions.

4. Identify Societal Needs: Reflect on the needs or issues in your community or the world you are passionate about addressing. Consider how your skills and passions could contribute to solving these problems.

5. Evaluate Financial Viability: Consider turning your passions and skills into a sustainable livelihood. Explore career opportunities, side hustles, or entrepreneurial ventures that align with your Ikigai.

6. Seek Feedback: Talk to trusted friends, mentors, or colleagues about your ideas and aspirations. Their feedback can provide valuable perspectives and help you refine your sense of purpose.

7. Set Goals: Create actionable goals that align with your Ikigai. Develop a plan to integrate your passions and talents into your daily life and career. Take small, incremental steps towards achieving your goals.

8. Stay Open and Adapt: Finding your Ikigai is an ongoing process. Be open to exploring new interests, adapting your goals, and evolving your sense of purpose over time.

Real-Life Examples of Ikigai

1. Hiroshi Yamauchi: The former president of Nintendo, Hiroshi Yamauchi, found his Ikigai in transforming a small playing card company into a global leader in entertainment. His passion for innovation and understanding of market needs guided his journey.

2. Marie Kondo: The renowned tidying expert and author of “The Life-Changing Magic of Tidying Up,” Marie Kondo discovered her Ikigai through her love for organising and helping others find joy in their possessions.

3. Jane Goodall: Renowned primatologist Jane Goodall’s Ikigai lies in her dedication to wildlife conservation and understanding animal behaviour. Her work reflects her passion, skills, and commitment to addressing environmental and ethical issues.

Ready to embrace Ikigai?

Ikigai offers a profound and enriching framework for discovering purpose and fulfilment in life. By aligning your passions, talents, values, and societal needs, you can uncover a deep sense of purpose and joy. Embracing the journey of finding your Ikigai not only enhances your own life but also allows you to contribute meaningfully to the world around you.

As you embark on this journey, remember that discovering your Ikigai is a personal and evolving process. Be patient, stay curious, and allow yourself the freedom to explore and grow. In doing so, you’ll uncover a sense of purpose that brings meaning, satisfaction, and a greater sense of connection to your life and the world.

Curious to learn more?

Collect a copy of the book: Mitsuhashi, Y. (2018). Ikigai: Giving every day meaning and joy. Kyle Books and Héctor García and Francesc Miralles’ 2016 book, Ikigai: The Japanese Secret to a Long and Happy Life.