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.