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Learn the connection between what you eat and how you feel. Join us each week as licensed nutritionists and dietitians from Nutritional Weight & Wellness share practical, real-life solutions for healthier living through balanced nutrition. For over 25 years, we’ve helped thousands of clients and listeners discover how real food – animal protein, healthy fat, nutrient-dense carbohydrates – can increase energy, stabilize moods, jumpstart metabolism, eliminate cravings, restore digestion, balance hormones and so much more! For recipes, articles and more, visit us at weightandwellness.com
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In this Ask a Nutritionist episode, registered dietitian Amy Crum shares how to bring party food and mocktails that actually support steady energy, balanced blood sugar, and feeling good during the holidays, without being boring or complicated. If you’re tired of defaulting to the veggie tray (or feeling “off” after parties), this episode will give you practical, dietitian-approved guidance to help you show up nourished and confident, no recipe hunting required.
The holidays are full of food, treats, parties, and pressure-and even nutritionists have to navigate it all. In this episode of Dishing Up Nutrition, dietitians Britni Vincent and Brandy Buro share what they actually do to feel good through the holiday season without missing out. This is a realistic, no-guilt conversation about eating real food, staying nourished, and enjoying the holidays in a way that supports your health and your happiness.
Confused about which cooking oils are actually healthy, and which ones turn harmful once they hit the pan? This episode breaks down the oils we trust in our kitchens and why. You’ll learn the difference between extra virgin, cold-pressed, expeller-pressed, refined, “light,” and more… plus which oils hold up to high heat and which should stay at low temps or off the stove entirely. If you’ve ever wondered whether olive oil is safe for roasting or what to use for high-heat cooking, this episode gives you a simple, real-food guide to choosing the right oil every time.
This episode originally aired August 17, 2023 with the title "Good Oils"
Struggling with mental fatigue, forgetfulness, or difficulty concentrating? In this episode of Dishing Up Nutrition, dietitians Melanie Beasley and Britni Vincent break down the root causes of brain fog and how simple nutrition shifts can help clear the mental haze. They discuss blood sugar balance, inflammation, gluten sensitivity, nutrient deficiencies, hormonal changes, stress, hydration, and the surprising foods that can either fuel or drain your brain. Learn what to eat (and what to avoid), how to build brain-boosting meals, and the lifestyle habits that support clearer thinking, steadier moods, and better long-term brain health.
In this Ask a Nutritionist episode, dietitian Brandy Buro walks you through the key labs she likes to see at an annual physical, including vitamin D, fasting glucose, insulin, A1C, liver enzymes, and a full cholesterol panel. She also explains advanced heart-health markers, when tests like ferritin or thyroid panels are helpful, and how “optimal” ranges differ from standard “normal” lab ranges. You’ll learn how to prepare for bloodwork, what to ask your doctor for, and how to use your results as a roadmap for better energy, mood, metabolism, and long-term health.
Looking for gifts that actually support health, not clutter the house?
In this festive episode, Britni and Brandy share their handpicked wellness gift guide for 2025, featuring real-food kitchen staples, nourishing snack ideas, high-quality supplements, movement-friendly favorites, and thoughtful self-care gifts. From Dutch ovens and sharp chef’s knives to collagen, omega-3s, and cozy blankets, you’ll find practical, meaningful ideas for everyone on your list. If you want to give gifts that truly make people feel better--inside and out--this episode has all the inspiration you need.
In this episode, Mel and Kara break down the simple, real-food strategies that help you enjoy the season without the blood sugar crashes, cravings, or cardiometabolic backslide. Learn how holiday habits impact triglycerides, HDL, and insulin sensitivity--and how small changes (like eating before an event, building balanced meals, and the 50% movement rule) can keep you energized, steady, and feeling your best. If you want to stay healthy without missing out on the fun, this episode gives you a practical plan you can actually follow.
If your belly feels flat in the morning but looks and feels like a “food baby” by afternoon, this episode of Dishing Up Nutrition is for you. Nutritionist Kara Carper and dietitian Brandy Buro break down the real reasons you’re still bloated after eating--from common triggers like dairy, gluten, sugar alcohols, carbonated drinks, and food additives to deeper issues like gut bacteria imbalances, low stomach acid, and SIBO. They’ll help you spot your personal triggers, explain when probiotics and digestive enzymes actually help (and when they don’t), and walk you through what a bloat-friendly, real-food day of eating can look like.
Eating healthy doesn’t have to drain your wallet. In this episode of Ask a Nutritionist, dietitian Amy Crum breaks down the most affordable real foods to buy— and the “healthy” items that just aren’t worth your money. You’ll hear smart ways to plan meals, shop intentionally, stretch your protein budget, and stock your kitchen with nutrient-dense foods that won’t go bad before you use them. Amy also covers how to reduce food waste, make the most of frozen produce, buy meat more affordably, and build simple budget-friendly meals that keep you full and energized.
Enjoy your Thanksgiving dinner and feel good afterward. In this episode of Dishing Up Nutrition, dietitian Leah Kleinschrodt and our resident chef Marianne walk you through how to build a delicious, real-food Thanksgiving -- from a balanced plate strategy to upgraded sides, smarter potatoes, veggie-packed salads, better-for-you desserts, and even what to do with the turkey so it actually turns out juicy and flavorful. You’ll hear practical ideas for gluten- and dairy-free guests, simple make-ahead breakfasts, and festive drinks without the sugar crash.
Not sure if you need a probiotic, a prebiotic, or both? In this episode, dietitian Alyssa Krejci explains what each one does, how they work together to support digestion, immunity, and mood, and how to know which is right for you. She breaks down real-food sources, when supplements can help, and what to expect as your gut adjusts.
Feeling wired-but-tired, anxious, or stuck in fight-or-flight? Dietitians Leah Kleinschrodt and Teresa Wagner explain how food choices directly shape your nervous system, and how to feel calmer, clearer, and more focused with real food. Learn the blood-sugar/cortisol connection, what to eat at breakfast (and why it matters), and the key nutrients that support healthy nerves. Simple swaps, steady meals, and a few smart supplements - no extremes required.
Collagen isn’t just a beauty trend - it’s a key building block for your skin, joints, bones, and gut. In this episode, dietitian Leah Kleinschrodt breaks down what collagen really does, the difference between types I, II, and III, and how to choose a supplement that actually works.
1Are your headaches trying to tell you something? Dietitians Melanie Beasley and Britni Vincent unpack the surprising food and lifestyle triggers behind those frustrating headaches and migraines. Learn how blood sugar swings, dehydration, caffeine, histamine-rich foods, and additives like MSG or aspartame can set them off, and how balanced, real-food meals can bring relief.
High cholesterol no matter what you eat? You could have familial hypercholesterolemia - a genetic condition that causes very high LDL (“bad”) cholesterol levels even with a healthy lifestyle. In this episode, dietitian Teresa Wagner explains what familial hypercholesterolemia (or FH) is, why it happens, and what you can do to protect your heart.
Struggling with dry skin, thinning hair, or brittle nails during menopause? Dieticians Leah and Brandy explain why it happens and how real food can help. Learn about the collagen drop, the sugar–wrinkle connection, and the nutrients your body needs—like protein, omega-3s, and zinc—to rebuild from the inside out. No fads, just simple steps that work.
Tired, unfocused, or craving sugar by 3 p.m.? In this Ask a Nutritionist mini, Brandi Buro, MS, RD, LD, shares why that afternoon energy crash happens and how to beat it -- without more caffeine or sweets. Learn quick, real-food strategies to balance your blood sugar, stay hydrated, and boost your focus naturally, so you can finish the day feeling steady and energized.
Had your gallbladder removed and not sure what’s next? In this episode of Dishing Up Nutrition, dietitians Leah Kleinschrodt and Teresa Wagner explain how to support your digestion, balance bile flow, and feel comfortable again after gallbladder surgery. Learn what to eat (and what to avoid), how to use enzymes and bitters for better digestion, and why small, balanced meals can make all the difference. From gentle soups to protein shakes and healthy fats, this is your guide to thriving without a gallbladder.
Can you enjoy Halloween candy without the sugar crash? In this festive episode of Ask a Nutritionist, registered dietician Alyssa Krejci shares practical, family-friendly strategies to celebrate the holiday without the post-candy meltdown. Learn how to balance real food with sweets, create fun non-candy traditions, and keep kids (and parents!) energized all night long. From balanced dinners and creative snack platters to the Teal Pumpkin Project, these tips make Halloween a little healthier, without losing the fun.
If you’ve been struggling with unexplained headaches, hives, heartburn, or itching, histamine intolerance might be the hidden cause. In this episode, dietitians Melanie Beasley and Britni Vincent explain what histamine intolerance is, why it happens, and how to start feeling better. Learn how foods, stress, hormones, and gut health all play a role - and what simple changes can bring real relief.
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I just find your podcast 😍 Thanks for sharing a lot of interesting content😍😍 Only it would be better if the conversations was less sidetracked and the time of the podcasts was shorter.
hello - i am a 48 year old woman, 150 pounds and in good health (5'4). im wondering how much fish oil and vitamin D i should be taking. and is there any other vitamins you recommend? i do take a multivitamin. thanks, tammy
Hi! I'm from Portugal, Europe. The main fat in our Mediterranean diet is olive oil. And a lot of studies talk about the advantages of olive oil. When you talked about good fats for memory, you mentioned coconut oil, but is coconut oil healthy, given that it is mostly saturated fat?
I know you said popcorn was a no no but what about skinny pop?
so informative!
I really wanted to listen to this episode, but you both take FOREVER to get to the point that I found it to frustrating to listen. It's almost as if you're trying to eat up air time. Make your point quickly, THEN back it up with the filler.
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I have problems with migraines 5 to 6 days out the week!
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I get a headache/migraine at least 2-3 a week