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

Text Dr. Black your questions or comments.

Heart disease has been the #1 cause of death in the U.S. for decades — but it doesn’t have to be your future. In this episode, I talk with Dr. Kelly Ratheal, a cardiologist and lipid specialist with a strong focus on prevention and lifestyle medicine. We dig into:

• Why heart disease often begins long before adulthood
• How family history influences your risk
• When kids and teens should be screened
• The difference between LDL cholesterol and triglycerides
• What your triglycerides reveal about insulin resistance
• The truth about statins
• Why building muscle may be the most powerful metabolic tool you have
• The lifestyle habits that actually lower risk
• How small, doable changes compound into major long-term benefits

Dr. Ratheal’s “blood, sweat, and tears” framework is both honest and motivating. Whether you're managing cholesterol, concerned about family risk, or simply trying to protect your health, this episode will give you clarity and confidence.

Find Dr. Ratheal at NBPreventionDocs.com

Health Made Doable — one step at a time.

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 short solo episode — a preview of Season 3 — Dr. Black shares a practical, uplifting look at how to live not just longer, but better.

You’ll learn why chronic diseases like heart disease, diabetes, fatty liver, and dementia are more connected than most people realize — and how that’s actually good news.

Using evidence-based, doable strategies, Dr. Black walks through five simple ways to add years to your life and life to your years — starting with what you can add to your plate, not what you have to take away.

🌿 Topics include:

• How common chronic diseases share the same root causes
• The power of beans, greens, and berries for long-term health
• Why fiber and variety matter more than perfection
• Encouragement to start small — it’s never too late to change your trajectory

Season 3 of Eat Your Greens launches in January! Subscribe at www.eatgreenswithdrblack.com so you never miss an episode.

💚 From nutrition to everyday habits — Health Made 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.

As we wrap up Season 2 and get ready for an exciting new year of Eat Your Greens, I wanted to revisit a few of my favorite episodes from the past — ones that still feel just as relevant today.

Whether you’re hearing this for the first time or giving it another listen, I hope it reminds you how small, everyday choices can really add up to better health.

Season 3 launches in January with fresh conversations and new inspiration — but for now, enjoy this encore presentation from Eat Your Greens.

 It's the holiday season and, if you're like most people, I know you’ve probably got a ton of pre-holiday prep to do right now, some of you are traveling this week and have to get the last minute packing done, or maybe you’re hosting a huge family meal and are listening to this episode while baking in the kitchen. Or maybe you’re one of my international listeners and you’re just having a pleasant late November Monday. Regardless of where you are or how busy your schedule is, I want you to know that I’m thankful that you chose to spend your time with me. My topic today is not directly about nutrition, although it is about health – specifically mental health – and what might be the single most effective and easy thing you can do to boost it. If you’re like me and are feeling extra stressed out and anxious this year, 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.

Season 3 of Eat Your Greens kicks off this January!

In this short teaser, I share what’s coming next — new conversations, a renewed focus on real-world habits, and a fresh look at how to make healthy living simpler and more sustainable.

Whether you’re new here or have been with me since the beginning, this season is all about turning good intentions into everyday actions that actually stick.

Subscribe now so you don’t miss the first episode — an inspiring conversation with a cardiologist about protecting your heart and your health through small, doable steps.

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.

As we wrap up Season 2 and get ready for an exciting new year of Eat Your Greens, I wanted to revisit a few of my favorite episodes from the past — ones that still feel just as relevant today.

Whether you’re hearing this for the first time or giving it another listen, I hope it reminds you how small, everyday choices can really add up to better health.

Season 3 launches in January with fresh conversations and new inspiration — but for now, enjoy this encore presentation from Eat Your Greens.

Are you ready to supercharge your immune system this winter? In this episode, I’m diving into practical, evidence-based tips to help you stay healthy and thriving through the colder months. We’ll explore how your diet, sleep, and even your stress levels can make or break your immunity. Spoiler alert: Eating the rainbow and adding more mushrooms to your meals might just be your secret weapons! 

Here’s what you’ll learn:

• The science behind how plant-based foods and gut health boost immunity (plus why fiber is your immune system’s best friend).
• Surprising immune-boosting benefits of everyday habits like sleep and moderate exercise.
• Why some supplements might not be as magical as they claim—and how to choose wisely.
• Fun and family-friendly ways to eat better, reduce stress, and make hydration more exciting.

Whether you’re looking to avoid the sniffles, keep your kids healthier, or just feel your best, this episode is packed with actionable strategies to help you and your family stay well. Grab your headphones and click play now—you don’t want to miss this one! 

Nourishing White Bean and Lemon Soup

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.

As we wrap up Season 2 and get ready for an exciting new year of Eat Your Greens, I wanted to revisit a few of my favorite episodes from the past — ones that still feel just as relevant today.

Whether you’re hearing this for the first time or giving it another listen, I hope it reminds you how small, everyday choices can really add up to better health.

Season 3 launches in January with fresh conversations and new inspiration — but for now, enjoy this encore presentation from Eat Your Greens.

Feel overwhelmed by food packaging? You’re not alone — and food companies are counting on it. In this episode of Eat Your Greens with Dr. Black, I’ll teach you how to break through the marketing noise and decode nutrition labels in 5 lightning-fast steps. You’ll learn how to spot hidden sugars, check for healthy ingredients, and choose foods that actually support your health goals — without wasting time at the grocery store.
🎯 Ready to become a grocery store special ops agent? Tune in and get your mission briefing!

What You’ll Learn:

• Why the front of the package is the last thing you should trust
• How to use serving size and fiber math to outsmart misleading labels
• The hidden sugars and fats food companies don’t want you to notice
• A simple sodium trick that could protect your heart
• How to pick the healthier option in under 30 seconds

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 Season 2 finale of Eat Your Greens, I dive into what the science really says about food and lifestyle choices that can lower breast cancer risk, improve survival rates, and support overall health.

You’ll learn:

• The strongest evidence for plant-based foods like fiber, soy, whole grains, and omega-3 fats
• Which foods to limit or avoid for cancer prevention
• The role of exercise, sleep, stress management, and social connection in reducing risk
• Practical steps you can start today—no overwhelm required

Plus, I share a colorful, antioxidant-packed beet salad recipe that’s as delicious as it is healthy.

Links & Resources:

• Download the Beat Cancer Beet Salad recipe card
• Sign up for my newsletter for episode alerts and health tips
• Listen to past episodes while we gear up for Season 3 in January 2026

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.

Food reactions can be scary and confusing—especially when your child is the one experiencing them. Is it a true allergy? A sensitivity? Something else entirely?

In this replay of one of my most popular episodes, I break down the real differences between food allergies, intolerances, and sensitivities—what they are, how they happen, and why getting the right diagnosis matters.

You’ll hear:

• A powerful story from a mom whose baby had a rare and severe reaction (FPIES) to a “safe” first food
• How to recognize the signs of food allergies versus intolerances and sensitivities
• Why some kids outgrow certain allergies while others don’t
• What the science says about genetic, environmental, and gut health factors
• The truth about “food sensitivity” tests that flood the internet—and why they often lead parents astray

Whether you’re worried about your child’s symptoms or just want clear, evidence-based information, this episode will help you cut through the confusion and take the next step with confidence.

Links for resources and information discussed in the episode:

Food Allergy.org

Non-IgE-mediated gastrointestinal food allergy

What is causing the rise in food allergy? A narrative review of risk factors for the development of food allergy in infants and children

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.

Today on Eat Your Greens with Dr. Black, Chef Leah Sarris, MBA, RD, LDN, CCMS joins me to talk about the origins of culinary medicine, the creation of the Goldring Center at Tulane, and how the Health meets Food curriculum became a nationwide movement. We discuss how to build practical, equitable, food-as-medicine programs—from teaching kitchens to food banks—and how this work can help shift healthcare toward prevention.

Topics we cover:

• How Leah became both a chef and a registered dietitian
• The story behind the first culinary medicine program at Tulane
• What culinary medicine actually is—and why it matters
• Teaching kitchens, food insecurity, and equity
• Advice for clinicians and educators who want to build their own programs
• Where the movement is headed and how you can get involved

Resources & Links:

• 🌐 Culinary Medicine Consulting – Leah’s Website
  
  
• 🎥 Chef Leah’s YouTube Channel
  
  
• 🔗 Chef Leah on LinkedIn

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.

Longevity Isn’t Just About Living Longer—It’s About Thriving As You Age

In this empowering episode of Eat Your Greens, I break down six accessible habits that not only extend your lifespan but also improve your healthspan—the number of years you feel energetic, strong, and mentally sharp.

These strategies aren’t about perfection or extreme diets. They’re rooted in solid science—covering pathways like AMPK, mTOR, telomeres, mitochondrial health, and cellular senescence—but translated into easy steps you can start today.

🧬 What You’ll Learn:

• Why colorful fruits and vegetables reduce inflammation and protect your DNA
• How plant-based proteins like lentils and tofu activate longevity-promoting pathways
• What just 15 minutes of movement a day can do for your lifespan
• Why sleep is cellular maintenance, and how to improve it
• The simplest, most impactful thing you can do to reduce disease risk (hint: don’t smoke)
• The overlooked “longevity vitamin” found in mushrooms

📚 Backed by major studies, this episode gives you the tools to take control of your aging process—without needing a degree in molecular biology.

Links to studies discussed in this episode:

• Impact of Healthy Lifestyle Factors on Life Expectancy and Lifetime Health Care Expenditure: Nationwide Cohort Study
• Impact of Healthy Lifestyle Factors on Life Expectancies in the US Population
• Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality
• Dietary intake of total, animal, and plant proteins and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies
• Red meat and processed meat consumption and all-cause mortality: a meta-analysis
• Recommended physical activity and all cause and cause specific mortality in US adults: prospective cohort study

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!