Eat Your Greens with Dr. Black | From nutrition to everyday habits—health made doable

Text Dr. Black your questions or comments.

Muscle loss starts earlier than most people realize — and it accelerates with age. The good news? You have far more control than you think.

In this episode, I sit down with my personal trainer, Laura Coleman, to talk about why strength training becomes essential after age 30 — not for aesthetics, but for metabolic health, bone strength, balance, and long-term independence. We break down the difference between muscle mass and strength, why both matter, and how even small, consistent efforts can dramatically change your health trajectory.

Most importantly, we make this practical. No expensive equipment. No complicated programming. Just realistic strategies you can start at home.

In this episode, you’ll learn:

• The difference between muscle mass and strength — and why they’re not the same
 • Why muscle is a metabolic organ that protects against diabetes and fatty liver disease
 • How strength training supports bone health and reduces fracture risk
 • Simple core, glute, leg, and upper body exercises you can do at home
 • Why consistency beats intensity — especially when you’re busy

If you want to stay strong, capable, and independent as you age, this episode gives you a starting point that’s doable.

Listen now and start building strength that lasts.

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at [email protected].

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

Protein is everywhere right now. Protein soda. Protein chips. Protein pancakes. We’ve gone from worrying about fat to obsessing over protein—and the messaging is all over the place. So the real question is: are we eating too much… or not enough?

In this episode, I break down what protein actually does in the body, how scientists determine how much we need, and why the old 0.8 g/kg recommendation isn’t the whole story. I also take a hard look at my own plant-forward bias and examine whether animal protein really is “higher quality” — and whether that actually matters for long-term health.

You’ll hear where higher protein intake makes sense (especially for older adults and people strength training), where it likely doesn’t, and why the source of your protein may matter just as much as the amount.

In this episode, you’ll learn:

• What the current evidence says about optimal daily protein intake
 • Why 0.8 g/kg prevents deficiency but may not support optimal function
 • How protein needs change with age, illness, and resistance training
 • Whether animal protein is truly “higher quality” than plant protein
 • Why the overall food package matters more than protein grams alone

By the end, you’ll understand how to personalize your protein intake in a way that supports strength, longevity, and metabolic health — without falling for marketing hype.

Listen now at:
 https://www.eatgreenswithdrblack.com/protein/

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at [email protected].

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

In this episode of Eat Your Greens, I’m joined by April Jones, a pediatric nurse practitioner and the creator of HealthQuest, a gamified, evidence-based wellness platform designed to help kids and families build healthy habits together—without shame, pressure, or perfectionism.

We talk about why so many wellness programs fail families, how HealthQuest uses barrier assessments instead of guesswork, and why teaching mindfulness—especially around hunger, fullness, and emotions—is one of the most overlooked skills in pediatric health.

April also shares the story behind her children’s book, Mia and the HealthQuest Dragon, and how storytelling and play can completely change the way kids relate to food, movement, and their bodies.

In this episode, we cover:

• Why healthy habits are harder to learn as adults—and why starting earlier matters
• How HealthQuest personalizes learning for both parents and kids
• The role of mindful eating in helping kids recognize hunger, fullness, and emotions
• Why pressure and “just do better” messaging backfires
• How families can practice healthy habits together instead of going it alone
• Ways HealthQuest improves access to health education through schools and free resources

This is a great listen for parents, clinicians, educators, and anyone who wants to support kids in building a healthier relationship with food and their bodies—without turning meals into a power struggle.

Where to find April Jones and HealthQuest:

https://www.linkedin.com/in/apriljones5/

https://www.instagram.com/healthquestapp

https://www.facebook.com/DiscoverHealthQuest/

https://www.discoverhealthquest.com

Buy Mia and the HealthQuest Dragon

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at [email protected].

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

The 2025-2030 Dietary Guidelines for Americans were released earlier this year and are generating a lot of dialogue. In spite of this, many people don’t actually know what they are, who they’re meant for, or how they’re created.

In this episode, I walk through what the Dietary Guidelines for Americans are, why they exist, and how they influence the food environment around us—from school meals to public health messaging. I compare the newest 2025–2030 guidelines to the previous version, explain the shift in visuals from MyPlate to the new "Real Food" pyramid, and highlight key themes that are driving the current debate.

We’ll take a closer look at what’s changed, how the guidelines are meant to be used, and why they’ve sparked such strong reactions across healthcare, nutrition, and social media. 

Most importantly, I’ll help you think about how to interpret the guidelines in a way that supports your health—without getting pulled into food wars or dietary extremes.

To read the new DGA go to https://realfood.gov/

For a side-by-side comparison of the old MyPlate graphic and the new Eat Real Food pyramid, see the show notes on the episode webpage here. 

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at [email protected].

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

March 22 is National Broccoli Day — and somehow I’ve never done a full episode on one of the most powerful vegetables we have.

In this Fun Facts episode, I break down why this cruciferous vegetable has earned its “superfood” reputation — from fiber and micronutrients to the powerful compound sulforaphane. I explain how broccoli supports cardiometabolic health, why preparation method matters more than most people realize, and how even small amounts per week are associated with meaningful reductions in chronic disease risk.

I also share practical, low-effort ways to prepare broccoli so it actually tastes good — including the simple “chop and stop” method that helps maximize its benefits.

This episode isn’t about turning broccoli into a personality trait. It’s about understanding how small, consistent food choices create long-term health advantages.

In this episode, you’ll learn:

• Why broccoli is considered a nutritional powerhouse
• What sulforaphane is and how to preserve it
• How often you need to eat broccoli to see benefit
• Why fiber intake matters more than most people think
• Simple cooking strategies that make broccoli more appealing
• How to approach vegetables in a way that makes health doable

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at [email protected].

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

Dietary fat is one of the most confusing topics in nutrition. One decade it’s the villain. The next, it’s the hero. Right now, social media is telling us that seed oils are toxic and beef tallow is a health food.

In this episode, I break down dietary fat in a way that’s practical and evidence-based but not boring. I explain what fat is, why we need it, how different types of fat behave in the body, and why the current seed-oil-versus-tallow debate misses the real issue. I also talk about omega-6 fats, inflammation, frying, and why focusing on the whole food package matters more than demonizing individual ingredients.

Finally, I share simple, doable strategies to help you use fat intentionally — supporting long-term cardiometabolic health without turning food into a math problem.

In this episode, you’ll learn:

• What fat is and why it’s essential for health
• The difference between saturated, monounsaturated, and polyunsaturated fats
• Why omega-6 fats are not inherently inflammatory
• Why frying is the real problem — not which oil you use
• How seed oils and beef tallow are both processed for safety and stability
• Practical ways to reduce saturated fat and increase healthier fats
• How to use fat where it actually adds flavor and satisfaction

Resources & links:

Avocado Green Goddess Dressing

Cooking Oils & Fats from Health Meets Food and the American Academy of Culinary Medicine. 

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at [email protected].

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

Carbs have a reputation problem.

We’re often told they’re the reason for weight gain, blood sugar issues, and that afternoon crash—so the solution must be to cut them out. But that approach usually backfires. Not because people lack discipline, but because carbs are deeply woven into the foods we love, our cultures, and our daily routines.

In this episode, I move beyond sugar and talk about starchy foods like rice, potatoes, pasta, and bread—the foods many people feel guilty about eating.

Here’s the truth:
Carbs aren’t evil. But how much we eat, how processed they are, and even how we eat them makes a big difference in how our bodies respond.

Instead of fear or restriction, this episode focuses on simple ways to make carb-rich foods work better for you—so you can enjoy them without the energy crash or constant hunger.

I share five easy, practical “carb hacks” you can start using right away, including:

• Keeping the structure of carbs intact (think skins & whole grains)
• Pairing carbs with protein and healthy fats so they’re more filling
• The secret hack to make starch healthier
• Choosing carbs that also support gut health
• Even changing the order you eat foods at a meal

No extreme diets.
No cutting out foods you love.
Just smarter, more thoughtful choices that add up over time.

If you’ve ever felt stuck between “carbs make me feel bad” and “I don’t want to give them up,” this episode is for you.

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at [email protected].

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

Sugar is one of the most confusing topics in nutrition — not because it’s inherently complicated, but because it’s often discussed in extremes.

In this episode, I take a step back and focus on making the science of sugar clear, practical, and usable. The goal isn’t to eliminate sugar or label foods as “good” or “bad,” but to help you understand how different forms of sugar affect the body so you can make choices that actually support your health.

We talk through what sugar really is, how glucose and fructose are handled differently, and why sugar packaged in whole foods like fruit behaves very differently than sugar in juice, soda, or processed foods. I also address the idea of “sugar addiction” and explain why cravings are real — but not the same thing as true addiction — and why they tend to fade when the body is supported properly.

You’ll also learn why switching to “natural” sugars like honey or coconut sugar doesn’t meaningfully change the metabolic impact, and which sweeteners actually make more sense when you want something sweet.

This episode is designed to give you skills, not rules:

• How to think about sugar without fear or guilt
• How to read labels without getting lost in marketing claims
• How to reduce added sugar without tracking calories or feeling deprived
• How to make small shifts that add up over time

Key takeaway:
Health becomes much more doable when you understand why certain choices work better than others. Sugar doesn’t need to be eliminated — it just needs to be placed in the right context.

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at [email protected].

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

Is willpower really the key to success? Not according to neuroscience. In this episode, I walk you through what truly drives habit formation — and why biology, mood, stress, sleep, hormones, and environment matter far more than discipline.

We’ll explore:

• Why habits are your brain’s “energy-saving mode”
• How repetition, context, and reward shape behavior
• Why identity (“I’m the kind of person who…”) matters
• Three strategies scientists agree reliably build lasting habits
• Simple, actionable examples for nutrition, movement, sleep, and productivity

You’ll also learn bonus tools like the One-Minute Rule, the Five-Second Rule, and friction-reducing tricks to make healthy choices the easiest choices.

This episode builds on the weight loss biology episode and gives you a roadmap for sticking with your goals — without relying on motivation alone.

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at [email protected].

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

Most people who go on weight-loss diets regain the weight — and often gain back even more. In this episode, I explain why that happens and why it’s not a personal failure. It’s biology.

I walk you through how rapid weight loss slows your metabolism, reduces muscle mass, shifts key hormones like leptin and ghrelin, increases cravings, and intensifies hunger — creating the perfect setup for rebound weight gain.

You’ll also learn:

• How metabolic adaptation works
• Why losing muscle is more damaging than you think
• The hormonal “push-pull” that drives hunger after dieting
• Why yo-yo dieting increases health risks
• And most importantly — evidence-based strategies that actually support long-term metabolic health

We’ll talk about how to build meals that keep you full, how to stabilize hunger hormones, and how to choose foods that work with your biology rather than against it.

If you’re tired of the cycle of diets that don’t last, this episode offers a clearer, kinder, and more sustainable way forward.

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at [email protected].

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!