In this quick Glow & Go episode, Master’s Prepared nurse and physiology nerd Kylie Buckner hands you a missing page from your body’s owner’s manual: how to actually read a nutrition label.

Most of us were never taught how to decode the back of the package. We’re swimming in “heart healthy,” “natural,” and “high protein” claims on the front of the box—but your brain and your biology don’t read marketing. They read molecules.

Kylie breaks down three simple filters you can use on any packaged food so you can decide, with confidence, what belongs in your cart and on your plate.