Kerri Pagliarini, The Influential Sugar Knockout Coach Shares Her New Bestselling The Sugar KO Cookbook
Kerri Pagliarini is a health coach, best-selling author, and founder of the Food Freedom Rebellion – a movement for women who are done with diet rules, guilt trips, and sugar spirals. After spending years bouncing between clean eating and chocolate cake regret, she found her groove by ditching perfection and tuning into what her body actually needed.
She works especially with nurturers and healers aka moms, caretakers, and women who take care of everyone else first and are finally ready to prioritize their own health (without giving up wine night or birthday cake). Through her signature no-fluff, real-talk coaching style, Kerri helps women kick sugar cravings, reclaim energy, and enjoy food again without the obsession.
She’s also the co-host of the podcast Food Freedom Rebellion for Nurturers & Healers, where she and her co-host spill the tea on everything from gut health to guilt-free living. When she’s not coaching or sharing sugar swaps in her best-selling cookbook, you’ll find her laughing with her son, experimenting in the kitchen, or reminding women everywhere that willpower is a myth and food should feel good.
After spending years bouncing between clean eating and chocolate cake regret, when did you make a change?
Pretty much when I was forced to—ha! I had a string of health issues that kept getting worse: migraines, digestive problems, and hormonal imbalances that eventually landed me in the hospital. That was my wake-up call. I knew something had to change, so I went searching for answers and found a health coach who helped me completely shift my diet and lifestyle.
My symptoms began to disappear and it wasn’t from cutting carbs or following the trends I thought were the answer. Honestly, I didn’t know much about real nutrition back then. I was just doing what I saw everyone else doing: avoiding fat, chasing low-calorie foods, and labeling everything “good” or “bad.” But once I started learning what the body actually needs to heal, it was like flipping a switch. The approach I took was the opposite of everything I thought I knew and it worked. That’s when it really hit me: people are being misled by trends, and they deserve to know the truth. I couldn’t keep it to myself.
A few years later, I went through a stressful divorce and that’s when the sugar cravings came roaring back. That chapter forced me to dig into the emotional side of cravings, and honestly, I’m grateful for it. It gave me a deeper understanding of emotional eating and how to break free from it. Now, I get to guide my clients through the same transformation (physical and emotional) so they can stop being ruled by food and finally feel in control.
Tell us about the Food Freedom Rebellion.
Ooh yes…this is our baby! My business partner and I knew we didn’t just want to create another health program. We wanted a movement. A full-on rebellion against diet culture, guilt, and the endless shame spiral that so many women feel around food.
Food Freedom Rebellion is our answer to the “shoulds” and “ought-tos” of clean eating. Yes, taking care of yourself through nourishing food is important but we were seeing women turn it into another source of stress. Food had become a punishment or reward, not a form of nourishment or self-care.
Our goal is to help women strip away the emotion, the rules, and the comparison traps so they can figure out what actually works for their bodies not their sister’s, not their coworker’s, not some influencer’s.
And the truth? Most women are so busy taking care of everyone else that clean eating feels like just one more exhausting thing on the to-do list. We’re here to change that, too because food freedom shouldn’t feel like a burden. It should feel like power.
It’s always funny anytime I meet someone at a networking lunch or event with food involved, they start explaining what’s on their plate like they need my permission to eat it! That’s exactly why my coaching style is 100% judgment-free. I’ve been where they are, and I get it.
My approach is all about figuring out what works for them. What motivates them, what fits their lifestyle, their preferences, their family. I’m not here to hand out rigid rules, I’m here to partner with them and help guide the process. They’re the expert on their life. My job is to ask the right questions and help them connect the dots.
Most women come to me after trying super-structured programs that told them what to eat at every meal, every day. That might work short-term, but it doesn’t empower anyone to trust themselves. My 1:1 coaching is the opposite, it’s deeply personal and tailored to the individual.
Now, our 90-Day Mind & Body Reset does have structure, it’s designed to support weight loss but there’s zero blame or shame. We use moments where someone feels stuck to explore what’s going on emotionally. We help them understand why the cravings are there and how to release the emotional grip food has on them. From there, they can decide whether a food is functional (not “bad”) for their body.
And for those who aren’t ready for a full program or just need a little reset, we created the Food Freedom Fast Track. It’s a DIY mini-course that gives people a taste of our approach and yes, it includes real talk, no fluff, and plenty of aha moments.
Was there a particular client that had tremendous results?
There have been so many clients with great results and they are always blown away by the freedom they feel.
“I joined the 90-Day Mind & Body Reset after scary lab results and years of confusion about food. I thought weight loss had to mean restriction and hunger but this program taught me how to actually nourish myself. I ditched Diet Coke, lost weight without counting a single calorie, and healed my relationship with food.
The biggest shift? My mindset. I stopped seeing food as good or bad and started listening to what my body actually needed. For the first time, I feel in sync with my body, my energy, and my health.
This isn’t a diet. It’s a complete reset. And it changed my life.”
-Chloe Z
“I joined the program hoping to lose weight, and I did, but the biggest surprise was how much more I gained. I became more aware of my habits, my food choices, and even how I was sleeping, breathing, and managing stress. I wasn’t new to nutrition, but this brought a whole new level of awareness I didn’t realize I needed.
I’ve always enjoyed sweets, especially in the evenings, and I love to bake. But now, the cravings are gone. I still enjoy something sweet once in a while, but I don’t feel controlled by it anymore. I don’t crave junk and that’s a huge win.
What really blew me away is that I lost weight during one of the most stressful times of my life. I lost my mom, dealt with work issues, and was still able to stay grounded and not spiral into emotional eating. That’s how I know this program works…it gave me the tools I didn’t know I needed.”
-Denise F
“I joined this program to fine-tune my health, not just physically, but mentally too. I’d already been on a weight loss journey, but I wanted deeper support with mindset, cravings, and healthy eating habits. And that’s exactly what I got.
I became more intentional about what I eat and why asking myself how food makes me feel during and after eating. I realized I was eating things out of habit, not because I enjoyed them. That awareness changed everything.
The breathing techniques and mindset work were game changers. This wasn’t another guilt-based program…it was encouraging, empowering, and supportive. I didn’t feel like a failure for slipping up. I felt like I was learning and growing.
My cravings (especially those intense chocolate cravings) have dramatically decreased.
This program was about more than food, it was about discovering what works for me.”
-Naomi G
What will people notice when working with you?
The biggest thing people notice is how simple and freeing this can actually be. There’s so much conflicting information out there, it’s overwhelming. But once you tune into what truly works for your body, all that noise quiets down. It’s powerful.
When a food isn’t functional for you, it becomes easy to pass on it, not because you’re following a rule, but because you actually don’t want it. And on the flip side, when you’re at a birthday party and want the cake? You can eat the cake. You’re making a conscious choice, and you get to enjoy it without guilt.
One of my past clients messaged me recently and said, “I ate the cake. I enjoyed the heck out of it. And for the first time ever, I didn’t think about how to ‘burn it off’ at the gym.” That’s real food freedom. And that’s what people feel when they work with me.
Can you share some of the tools to rebalance our bodies and feel in control with….no restrictive diets, or no guilt?
LOVE this question. One of my favorite things to do is flip the typical approach on its head. Most programs start by telling you everything you can’t eat and honestly, that’s just a buzzkill. Instead, we focus on adding things in.
We start by up-leveling your meals. Imagine still enjoying the foods you love, but boosting the protein and fiber. Those two simple additions help balance your blood sugar, which leads to fewer cravings and more stable energy. It’s a small shift, but it builds confidence and those small wins create momentum.
And speaking of wins…we celebrate all of them. Big or small, every win gives us that little dopamine boost we often turn to sugar for. So by celebrating progress, we’re actually retraining the brain to get those feel-good hits from something healthier than cookies. It’s not about willpower or restriction, it’s about rewiring how we respond to food, stress, and emotions.
Once women understand it’s about brain chemistry, not personal failure, everything changes. Guilt fades. Curiosity takes over. They stop asking “what’s wrong with me?” and start asking “what is my body trying to tell me?” That’s where the magic happens.
Tell us about your Bestselling The Sugar KO Cookbook. What are the popular appetizers and dishes?
This cookbook was truly a passion project. I kept seeing women struggle with what to eat or worse, just feeling totally bored with the same old meals. Over the years, I’d collected and created so many delicious recipes that helped me and my clients stay on track without feeling deprived. I knew I had to put them all in one place.
Some of the most-loved appetizers are the Smoky Lime Avocado Soup, the Taco Salad in a Jar, and my personal favorite Prosciutto-Wrapped Mini Muffins (yes, they’re as good as they sound).
When it comes to main dishes, the Slow Cooker Chicken Cacciatore is the runaway favorite. But close runners-up are the Chimichurri Steak and the Citrus Fish Tacos. Everything is clean, flavorful, and totally doable even for busy women who don’t want to spend hours in the kitchen. Because eating well shouldn’t be complicated… or boring.
You are the co-host of the podcast Food Freedom Rebellion for Nurturers & Healers. What can we find on your show as we move into the holiday months?
Ooh, we’ve got so many good episodes coming up especially for anyone who wants to feel more grounded (and less chaotic) during the holidays. We’re talking about stress management in all its forms yes, even movement and exercise if that’s your thing, but also slowing down in mind and body.
We’re sharing strategies for surviving holiday parties without falling into the guilt/shame spiral, plus some seriously delicious recipes you can bring to wow your people and still feel amazing afterward.
We also talk about how to weave in acts of kindness not just for others, but for yourself too. Because this time of year is such a powerful moment to reflect, give back, and reset… without burning out.
The Sugar KO Cookbook
This digital cookbook will change your life! Over 90 delicious recipes to help reduce sugar cravings!
Wellbeing
These recipes are crafted with love and packed with nutrients to support your body, mind, and hormones. You’ll feel vibrant, energized, and in control—without giving up flavor or fun.
No more guesswork
Stop stressing over what to cook. With my easy-to-follow recipes, you’ll have a roadmap to delicious meals that work with your weight loss and health goals, not against them.
Simplicity
I get it—life is busy. These recipes are quick, straightforward, and family-friendly. Because eating well shouldn’t mean spending hours in the kitchen or hunting for weird ingredients.
Get right away
No waiting for shipping! Download your copy instantly and start transforming your meals—and your mindset—today. The Sugar KO Cookbook
