Episodes

  • The Nutrient Gap: What You’re Missing & What to Eat About It

    The Nutrient Gap: What You’re Missing & What to Eat About It
    May 15 2025
    Hey friends — today’s episode is a big one. We’re digging into something that impacts literally everyone — the silent nutrition gaps that so many of us don’t even know we have. I’m walking you through 9 essential nutrients that most people aren’t getting enough of — and no, this isn’t about fear-mongering or needing a cupboard full of supplements. It’s about awareness. Because once you know what you might be missing, you can start making smarter, simpler choices that actually support your energy, your mood, and your long-term health.

    And here’s the cool part — I’m also sharing 10 everyday “superfoods” that can help you naturally fill those gaps. No powders, no magic pills — just real food with real benefits.We’ll talk about what nutrient-rich eating actually looks like, why it matters so much more than just hitting a calorie goal, and how to make it doable in real life — even if you’re busy, tired, or not a huge fan of veggies.

    If you’ve ever felt low energy, struggled with cravings, or just wanted to eat a little better but didn’t know where to start — this one’s for you.Let’s talk about what your body’s really craving — and how to give it more of that, one simple choice at a time.
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    1 hr and 4 mins
  • Debunking Nutrition Myths: Supplements Unmasked: Creatine, BCAAs & Pre-Workout.

    Debunking Nutrition Myths: Supplements Unmasked: Creatine, BCAAs & Pre-Workout.
    May 1 2025
    In this episode, we dive into three of the most popular — and misunderstood — supplements in the fitness world: creatine, BCAAs, and pre-workout. Whether you’ve been taking these for years or you’ve just wondered if you should, I break down what each does in the body, how they’re used, and what the science says about their effectiveness and safety. Are they necessary? Are there risks? And what do real studies, not influencers, actually reveal? Let’s separate the facts from the fads so you can make informed choices about your supplements.

    What You’ll Learn:
    • Why creatine might be the most underrated supplement for women (hint: it’s not just for muscle).
    • The surprising truth about BCAAs — and why your wallet might thank you for skipping them.
    • Why pre-workouts can backfire over time — and what to watch for.
    • The scientific consensus on all these products

    By the end of this episode, you’ll have the clarity and confidence to decide which supplements (if any) truly support your fitness goals — and which ones you can leave on the shelf.
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    57 mins
  • Debunking Nutrition Myths: Is Fruit Making You Fat?

    Debunking Nutrition Myths: Is Fruit Making You Fat?
    Apr 24 2025
    Is fruit making you fat? Should you be cutting back on bananas, berries, or apples just because they contain sugar? If you’ve ever been told to avoid fruit on keto, carnivore, or just in the name of “eating clean,” this episode is for you.

    In today’s myth-busting installment, we’re diving into one of the most frustrating (and persistent) claims in the world of diet culture — that fruit is unhealthy because of its sugar content. We’ll unpack where this idea came from, how it’s been spread, and what the actual science says about fruit, weight gain, and health.

    Spoiler: nature’s candy isn’t your enemy. 🍓

    Whether you’re a fruit lover feeling food guilt or someone who’s been avoiding the produce aisle altogether, this episode will give you the clarity (and confidence) you need to enjoy that mango without second-guessing it.

    🎧 Hit play and let’s sort fact from fruit fiction.
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    30 mins
  • Debunking Nutrition Myths: Fear vs. Facts. Do You Need to Eat Organic?

    Debunking Nutrition Myths: Fear vs. Facts. Do You Need to Eat Organic?
    Apr 24 2025
    We’ve all heard the message: if you care about your health, you have to buy organic. But is that really true? In today’s episode, we’re diving deep into one of the most common food debates out there — organic vs. conventional produce.

    Are there real nutritional differences?
    What about pesticide exposure?
    Is “natural” always safer?
    And what does the science actually say about long-term health risks?

    We’re cutting through the noise, busting some major myths, and getting real about how to make smart, confident choices when it comes to your fruit and veggie options — no fear tactics, no guilt, just facts.
    If you’ve ever stood in the grocery aisle wondering if those organic apples are really worth the extra few dollars, this episode is for you.
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    31 mins
  • Carnivore Claims & Critical Thinking. A Dietitian Weighs In. With Andres Ayesta

    Carnivore Claims & Critical Thinking. A Dietitian Weighs In. With Andres Ayesta
    Apr 17 2025
    Okay, so here’s the deal. The wellness world is loud. Everyone has an opinion, everyone’s selling something, and half the time you’re left wondering if seed oils are killing you or if kale is somehow controversial now. 🙃

    Enter: Andres Ayesta, a registered dietitian and certified spots nutritionist, who’s not afraid to call out the BS. In this episode, Andres and I dig into what’s actually going on behind the wellness curtain—misinformation, political influence, and marketing disguised as “health advice.”

    We also talk about the personal experiment he’s launching: he’s putting a whole foods diet head-to-head with a strict carnivore diet, all tracked with blood work, DEXA scans, and the whole nine yards. The goal? To get to the bottom of whether the carnivore diet is all it's cracked up to be or whether simply eating a more whole, nutritious diet may be all you actually need. It’s bold, and it’s going to get people talking. And to kick off my brand new series on Debunking Nutrition Myths, we’re taking a closer look at the carnivore diet and debunking a few of its biggest claims—starting this series off with a bang.

    We also dive into:
    • Why nutrition isn’t as complicated as influencers want you to believe
    • What Andres learned from a year on keto
    • What actually works when it comes to weight loss, mindset shifts, and sustainable change
    • Andres’ simple “Core 5” strategy that anyone can start using today

    Whether you’re deep in your own weight loss journey or just trying to make sense of all the noise out there, this one’s for you.

    Connect with Andres:
    • Instagram: @andresayesta
    • YouTube: Andres Ayesta
    • TikTok: @andresthedietitian
    • LinkedIn: Andres Ayesta
    • Website: planosnutrition.com
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    1 hr and 1 min
  • Debunking Nutrition Myths: The Nutrition Forest - Let's Not Get Lost In The Leaves

    Debunking Nutrition Myths: The Nutrition Forest - Let's Not Get Lost In The Leaves
    Apr 10 2025
    In this kickoff episode of Debunking Nutrition Myths, we’re zooming way out to look at the big picture. Before we start unpacking the hot takes — from seed oils and creatine to detox drinks and diet culture drama — we need to talk about what actually matters when it comes to your health and nutrition.

    This episode is all about cutting through the noise and grounding ourselves in what moves the needle. I’m sharing why it’s easy to get distracted by the tiny details, and what four things you should be focusing on first. We’re talking common sense, clear direction, and a little bit of tough love — because obsessing over grass-fed beef means nothing if we’re skipping the basics.

    What you’ll hear in this episode:
    • Why getting caught in the nutrition weeds can be more harmful than helpful if we're not careful
    • The four foundational habits to master before anything else
    • What the science says about ultra-processed foods — and why this matters more than any label
    • How to protect your mental bandwidth and be intentional with what your focus is
    • Why “cutting through the noise” has become my personal mission for this season

    Whether you’re deep into your health journey or just getting started, this episode will help you refocus and feel empowered to ignore the hype and prioritize what matters.

    👉 Tune in now — and let’s explore the nutrition forest together, without getting lost in the leaves.
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    32 mins
  • Workouts, Check-Ins & Challenges - Oh My! Everything You Need To Know About The Upcoming Spring Round.

    Workouts, Check-Ins & Challenges - Oh My! Everything You Need To Know About The Upcoming Spring Round.
    Apr 3 2025
    Welcome to the official soft launch of our Spring Round 2025! 🌸💪

    This client-only episode is your go-to guide for everything related to my upcoming spring round and fitness challenge. I’m walking you through all the key details to help you feel prepped, organized, and excited heading into next Thursday’s official start.

    Here’s what I cover in this episode:
    -A breakdown of the awards and prizes available this round (worth over $500!)
    -An overview of the Blast, Bridge, and Basic checklists and how to choose what level works best for you
    -What’s expected each week if you’re participating in the challenge
    -Why the challenge is optional and how you can still benefit from the group even if you’re not joining
    -The Spring Round podcast theme: Debunking nutrition myths using science-based research
    -Why this soft launch week matters — and how to use it to get organized and ask questions so you’re ready to roll by April 10th

    Whether you’re all in on the challenge or just easing in, this episode will help you feel grounded, informed, and confident as we kick off a brand new season together. Let’s make this round a great one!
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    56 mins
  • Food Noise: The Battle No One Knows You’re fighting.

    Food Noise: The Battle No One Knows You’re fighting.
    Mar 6 2025
    Ever feel like food is constantly on your mind? Like there’s a never-ending mental tug-of-war around what, when, and how much to eat? You’re not alone. Food noise is real, and it’s more than just a matter of willpower—it’s deeply tied to biology, environment, and mindset.

    In this episode, I dive deep into food noise—what it is, why some people struggle with it more than others, and most importantly, how to turn the volume down. I share my own journey, the science behind it, and practical strategies that help quiet the mental chatter around food.

    What You’ll Hear in This Episode:
    ✔️ What is food noise?
    ✔️ Why some people experience more food noise than others – genetics, metabolism & environment.
    ✔️ The connection between food noise & stress, sleep, and emotional eating (and how to break the cycle).
    ✔️ Practical strategies to manage food noise—how to work with your body, not against it.
    ✔️ The role of GLP-1 medications (Ozempic, Mounjaro, etc.) in reducing food noise—what they do, their benefits, and potential downsides.
    ✔️ How to find food freedom—where food no longer controls your thoughts, but simply fuels your life.

    This episode is NOT about excuses. It’s about understanding and empowerment—so you can stop feeling like you’re “failing” and start working with your body to make sustainable progress. If you’ve ever felt trapped by obsessive food thoughts, this episode is for you. Let’s explore what’s really going on and how you can take back control.

    Tune in now, and let’s turn down the noise together.
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    1 hr and 38 mins
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