In this episode, I’m joined by Ruston, food scientist at Just Ingredients, and our Director of Product Development, Lindsay, to unpack one of the most confusing and misleading parts of modern food labels: natural flavors.

We break down what “natural flavors” really mean, why they’re so widely used, and how much can legally hide behind that single term. Ruston explains how these flavors are often made up of many components and why they’re designed for consistency, shelf life, and cost rather than true nutrition.

We also share why Just Ingredients chooses to use real food instead, even when it makes formulation far more challenging. From failed batches and clogged machines to last-minute reformulations before launch, this conversation offers a behind-the-scenes look at what it takes to avoid shortcuts. We talk about why flavors like strawberry are especially difficult to work with, the bone broth protein journey, and why real food will never taste exactly the same batch to batch.

Finally, we discuss why real ingredients matter, from preserving nutrients like polyphenols, fiber, and antioxidants to changing our relationship with food. This episode is an honest look at how food is made today, why most companies don’t do it this way, and why we believe the harder path is always worth it.

Guest Bio

Ruston is a chemist by education and a food scientist by profession. He has worked in multiple food and supplement co-manufacturing facilities as an R&D scientist and has extensive experience in formulation, ingredient validation, supplement facts panel verification, and batch corrections for major brands in the industry.

He is deeply familiar with the ways companies use deceptive marketing, hide ingredients, and cut corners. Ruston has also studied analytical testing methods used to validate label claims and ensure product integrity.

At Just Ingredients, Ruston serves as the Quality and Compliance Manager. He oversees and audits our co-manufacturers, protects product quality, and creates scientific substantiation files to ensure our supplement claims are accurate, compliant, and backed by strong research.

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In this episode, I’m welcoming back Dr. Ben Bikman, a leading expert in metabolic health, to break down insulin, glucose, and what’s really driving insulin resistance and so many chronic health issues today.

We dive into the growing popularity of continuous glucose monitors and why glucose spikes are often just a signal, not the root problem. Dr. Bikman explains insulin’s role in a way that finally makes sense—describing insulin as the “hero” that helps move glucose into our cells. We unpack how insulin resistance develops, why insulin levels can stay chronically high, and how this state is linked to weight gain, inflammation, and long-term metabolic dysfunction.

We also discuss common contributors to insulin resistance, including stress, inflammation, poor sleep, and modern eating patterns. Dr. Bikman explains why focusing solely on calories often misses the bigger picture and why improving insulin sensitivity is key for sustainable metabolic health. We talk through carbohydrates, mixing macros, and how different foods impact insulin differently.

One of my favorite parts of this conversation is our discussion around fasting—especially how it can affect women differently than men. Dr. Bikman shares practical guidance for women on how to approach fasting in a way that supports hormones, including how different phases of the menstrual cycle may call for different strategies. His biggest reminder: listen to your body instead of following rigid rules.

This episode is packed with eye-opening insights and practical takeaways for anyone who wants a clearer understanding of insulin, glucose, and how to support long-term wellness.

Guest Bio

Dr. Benjamin Bikman earned his Ph.D. in Bioenergetics and completed a postdoctoral fellowship at the Duke–National University of Singapore, focusing on metabolic disorders. He is currently a scientist and professor at Brigham Young University, where his research centers on the role of elevated insulin and nutrient metabolism in obesity, diabetes, and dementia. Dr. Bikman is also the author of Why We Get Sick and How Not to Get Sick.

Connect with Dr. Bikman

Instagram: @benbikmanphd

Website: benbikman.com

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In today’s episode, I sit down with my dear friend Carli to share her powerful and honest breast cancer journey. From having her symptoms dismissed to navigating conventional treatment, recurrence, and learning to advocate for herself, this conversation sheds light on the physical, emotional, and metabolic aspects of cancer that are often overlooked.

In this episode, we cover:

How Carli’s breast cancer was initially dismissed and later diagnosed as stage three with lymph node involvement

Her experience with chemotherapy, radiation, and a double mastectomy

The emotional toll of cancer treatment and the lack of mental health support in conventional care

Why blood sugar balance and nutrition matter during cancer treatment

Carli’s decision to stop systemic therapy and how it impacted her mental health

Using the Signatera blood test to monitor cancer activity

Her cancer recurrence as stage four and the importance of self-advocacy and exploring all options

This episode is raw, educational, and empowering for anyone navigating cancer, supporting a loved one, or seeking a deeper understanding of whole-body health.

About Carli 

Carli Williams is a two-time breast cancer survivor, fitness instructor of over a decade, and advocate for metabolic health. After completing the full standard of care—chemo, radiation, and a double mastectomy—her cancer returned, pushing her into deeper research. Today, she shares what she’s learned to help women take an active role in their healing and long-term health.

Connect with Carli 

Instagram: @carli.noelle.grampp

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In this short episode, Karalynne shares a few personal updates and the heart behind taking a summer break. Tune in to hear what’s ahead for the Just Ingredients podcast and how she’s embracing rest and renewal this season.

Make sure to subscribe to the show so you’ll be the first to know when new episodes return. And in the meantime, follow along on Instagram @just.ingredients where we’ll be staying active and sharing updates all summer long!

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If you’re looking for some great episodes to catch up on during the break, here are some favorites:

Most popular episode in 2025 so far:

Top 4 episodes from 2024:

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In today’s episode, Eric and I discuss all things related to lead exposure. Here are some key takeaways from our conversation: 

What is Lead? Eric explains that lead is a naturally occurring element that can be harmful to our health, particularly for children. It can interfere with neurological processes and has been linked to various health issues. 

Where is Lead Found? We discuss common sources of lead exposure, including older homes with lead-based paint, contaminated soil, and even certain consumer products like imported pottery and baby bottles. 

Lead in Food and Supplements: We discuss the presence of lead in food, particularly in fruits and vegetables grown in contaminated soil, and how to interpret lead levels in supplements and protein powders. Eric emphasizes the importance of understanding cumulative exposure and the context of lead levels in our diets. 

Prop 65 and Consumer Awareness: Eric breaks down California's Prop 65 and its implications for consumers. He explains how this law aims to increase awareness about potential toxins, including lead, in everyday products. 

Whether you're a concerned parent or just curious about lead exposure, this episode aims to educate, empower, and calm your fears. Tune in to learn how to protect yourself and your loved ones from lead exposure and make informed choices in your everyday life.

Bio:

Eric Ritter specializes in consumer product design and manufacturing, After designing a low cost lead test kit in 2019 and learning that most people test for lead only after their child has been poisoned he has been on a mission to end lead poisoning by bringing a new type of lead test to the masses through social media based lead exposure awareness.

Connect with Eric Ritter:  

Instagram: ericeverythinglead  

Website: www.detectlead.com 

Baby Bottle List: www.detectlead.com/baby25  

Food Exposure Calculator: www.detectlead.com/prenatal  

For 20% OFF at Detect Lead

Use code detectlead20 at www.detectlead.com 

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Timestamps: 

0:00 Intro

0:23 Eric Ritter Bio

1:07 Welcome Eric Ritter

3:30 What Is Lead And How Is It Harmful?

4:29 Where Is Lead Most Commonly Found?

5:24 Lead-Based Paint and Testing For Exposure

12:16 Unknowns With Ceramics

15:18 The Areas On A Baby Bottle You Should Look Out For

19:21 Trace Amounts of Lead In Food vs Homes

20:07 Produce Grown In Soil Exposure Levels

23:54 Health Issues In Kids

27:54 What Is Proposition 65?

30:13 Other Protections In Place To Protect People From Lead Exposure

31:01 The Protein And Supplement Industry

37:32 Coconu Ad

38:25 What Does Lead Testing Test On?

41:00 Two Ways You Get Lead In Food

42:50 Measuring Lead Correctly

45:39 Should Consumers Be Concerned If They See Any Amount of Lead On A COA?

50:22 Shutting Out The Lead Noise

57:58 Resources Available

58:42 What Is The Best Ingredient In Life?

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In today’s episode, Dr. Campbell and I discuss mold illness and its impact on health. Dr. Campbell shares her personal journey with mold exposure and how it relates to histamine intolerance and mast cell activation syndrome. We discuss the symptoms of mold illness, how to identify mold in your home, and the importance of detoxing from mold exposure.

In this episode you’ll learn:

What histamine intolerance is and how it affects the body

The connection between mold exposure and various health issues

Key steps to take if you suspect mold in your home

A comprehensive mold detox protocol to help you heal

Dietary recommendations to support your recovery

Whether you're dealing with unexplained health issues or simply want to learn more about the effects of mold, this episode is for you! 

Bio:

Dr. Becky Campbell is a board-certified doctor of natural medicine who was initially introduced to functional medicine as a patient. She struggled with many of the issues her patients struggle with today, and she has made it her mission to help patients all around the world with her virtual practice. Dr. Becky Campbell is the founder of Dr.BeckyCampbell.com and author of The 30-Day Thyroid Reset Plan and The 4-Phase Histamine Reset Plan She has been featured on multiple online publications like Mindbodygreen, Bustle, Popsugar and more. She has been a guest on the Mind Pump Podcast, Harder to Kill Radio and many others as a thyroid health & Histamine Intolerance expert. Dr. Campbell specializes in Thyroid disease, Autoimmune disease and Histamine Intolerance and hopes to help others regain their life as functional medicine helped her regain hers. Although Dr. Campbell oversees all cases in her practice, she works with other highly trained practitioners so that her practice can function optimally.

Connect with Dr. Becky Campbell:  

Instagram: drbeckycampbell 

Website: drbeckycampbell.com  

The Complete Mold Detox Book: www.amazon.com  

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In today’s episode, Dr. Cabral and I discuss inflammation, omega-3s, and how they impact our overall health. Here are three key takeaways that you won't want to miss. 

The Importance of Omega-6 to Omega-3 Ratio: Did you know that the typical American diet has an omega-6 to omega-3 ratio of about 18:1? This imbalance can lead to chronic inflammation, which is linked to various health issues, including heart disease and autoimmune disorders. Dr. Cabral emphasizes that ideally, we should aim for a ratio of 3:1 or even 5:1. He shares practical tips on how to incorporate more omega-3-rich foods like wild fish, chia seeds, and flax seeds into our diets to help achieve this balance. 

Inflammation as a Root Cause: Inflammation is often misunderstood. While it plays a crucial role in healing, chronic inflammation can lead to a host of health problems, including migraines, anxiety, and hormonal imbalances. Dr. Cabral explains how identifying the root causes of inflammation—such as food sensitivities or gut health issues—can lead to effective solutions.

The Power of Nutritional Supplements: We also discuss the significance of key nutrients like omega-3s, vitamin D, and magnesium in managing inflammation and supporting overall health. Dr. Cabral highlights that many people may not be getting enough of these essential nutrients from their diets alone, especially if they aren't consuming fish regularly.

This episode is packed with valuable insights and practical advice that can help you take charge of your health. Whether you're dealing with inflammation, looking to improve your diet, or just curious about functional medicine, you won't want to miss this conversation!

Bio:

Dr. Stephen Cabral, is a Board Certified Doctor of Naturopathy and founder of the Integrative Health Practitioner Institute and EquiLife.

At 17 years old, Stephen Cabral was diagnosed with a life-altering illness and given no hope for recovery. Everyday, he suffered endlessly for many years. It was only after Stephen traveled all over the world and discovered how to combine ancient Ayurvedic healing practices with state-of-the-art Naturopathic & Functional Medicine did he understand how to fully rebalance the body and re-energize it with life.

Today in Dr. Cabral’s online practice, where he and his team have completed over 250,000 client appointments, he uses Functional Medicine lab testing and Personalized Wellness Plans to help people rebalance their mind and body to recover from auto-immune, thyroid, fatigue, hormone, weight gain, digestive, childhood, mood, skin, and dozens of other hard to treat health conditions.

His mission is to help people understand that there is always a reason why you have not achieved your ideal wellness or weight loss goals and that you can and will get well again!

Connect with Dr. Cabral: 

Instagram: Stephencabral 

Free Inflammation Test: https://store.stephencabral.com/inflammation-score-test 

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In today’s episode, Dr. Will Cole and I discuss the gut-brain connection and how it affects many areas of our overall health. Dr. Cole teaches us about physical and emotional traumas and how to find the underlying factors causing chronic disease. He shares what shameflammation is and the connection between stress and inflammation. 

Bio:

Dr. Will Cole is a leading functional medicine expert who specializes in clinically investigating underlying factors of chronic disease and customizing a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and more. He is the host of The Art of Being Well podcast and author of Ketotarian, The Inflammation Spectrum, and The New York Times bestseller Intuitive Fasting. 

Connect with Dr. Will Cole: 

Dr. Will Cole Instagram Page: https://www.instagram.com/drwillcole/

Dr. Will Cole Facebook Page: https://www.facebook.com/doctorwillcole/

Dr. Will Cole Twitter Page: https://twitter.com/drwillcole

Dr. Will Cole TikTok Page: https://www.tiktok.com/@drwillcole?lang=en

Dr. Will Cole YouTube Page: https://www.youtube.com/@DrWillCole/videos

Dr. Will Cole Website: https://drwillcole.com/

Dr. Will Cole Podcast: https://podcasts.apple.com/us/podcast/the-art-of-being-well/id1539535133

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In today’s episode, Kate shares her journey into herbalism, which began when she sought better solutions for her first child who struggled with food allergies and eczema. Her passion led her to create Earthly Wellness, a holistic brand known for its herbal remedies, magnesium lotion, and educational resources.

Here are some highlights from our conversation:

Natural Remedies for Kids: Kate discusses her top five herbal remedies that every family should consider, including the benefits of elderberry and calendula.

Balancing Natural and Conventional Care: We dive into how to find the right balance between using natural remedies and seeking conventional medical care when necessary.

Managing Fevers: Kate shares her approach to handling fevers in children and why it's important to support the body's natural healing process.

Detoxing for Kids: We explore what detoxing means for children and how to recognize when it might be beneficial.

Kate also provides practical tips for parents, including how to get kids to take tinctures and the importance of magnesium for better sleep and overall health.

Tune in now and take the first step toward supporting your family’s health more naturally.

Bio:

Kate Tietje is the owner and lead herbalist at Earthley Wellness, a popular holistic brand that offers herbal tinctures, magnesium lotion, curricula, and much more. Kate is a passionate advocate for medical freedom and works to increase access to and education on alternative health modalities. She is the author of Natural Remedies for Kids, now in its second edition, as well as The Green Family series of children’s books. Kate is passionate about living a holistic lifestyle, and she lives on a small homestead in Ohio, where she homeschools her 6 children and raises chickens, turkeys, and tends a small orchard. 

Connect with Kate Tietje:  

Instagram: earthleywellness  

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Timestamps: 

0:00 Intro

0:23 Kate Tietje Bio

0:56 Welcome Kate Tietje

2:40 Creating Earthley Wellness

4:01 Deciding Which Products To Create

6:27 Approaching Balance of Conventional Medicine vs Natural Remedies 

8:23 Favorite Natural Remedies

10:14 Elderberry Benefits

11:31 Immune Support

12:21 What To Do When You Have a Fever

14:49 Downsides To Tylenol and Other Alternatives

19:05 Antibiotic Overuse

23:23 Earthley Wellness Ad 

24:23 Detoxing For Children

26:32 Symptoms and Frequency of Detoxing

28:40 Where To Start When Wanting To Do A Detox

31:00 Earthly Wellness Detox Products

31:32 Gut Oil

32:20 Caster Oil Packs

34:19 Detox Bath

35:19 Top Selling Earthley Wellness Product

36:33 Parasite Cleanse For Children and Adults

37:25 Frequency of Parasite Cleansing

39:06 When To Do A Cleanse

40:35 What To Know About Tinctures

41:23 When To Know You're Done With A Parasite Cleanse

42:50 One Simple Step To Implementing Natural Medicine

44:03 Surrounding Yourself With A Team To Help

45:43 Resources Available

46:13 What Is The Best Ingredient In Life?

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In today’s episode, Dr. Charlie and I discuss frequency medicine, explaining how every disease or disorder is linked to electromagnetic frequency changes in our cells. Dr. Charlie shares his journey from aspiring pharmacist to a leading expert in holistic health, and how he uses muscle testing to uncover the root causes of health issues. Here are some highlights from the episode: 

What is Frequency Medicine? Dr. Fagenholz breaks down the concept and explains how it can be applied to various health conditions, including anxiety and depression. 

Muscle Testing Explained: Learn how muscle testing works and how it can help identify food sensitivities and emotional blockages. 

Emotional Healing: Discover the powerful connection between unresolved emotions and physical health, and how techniques like Neuro Emotional Technique can facilitate healing. 

Managing Modern Stressors: We discuss the impact of EMFs and other environmental stressors on our health, and practical tips for mitigating their effects. 

Dr. Charlie emphasizes the importance of gratitude and mindfulness in our daily lives, reminding us that healing is a journey that requires both awareness and action. 

Whether you're familiar with frequency medicine or just starting to explore holistic health, this episode is for you!

Bio:

Dr. Charlie is a holistic physician trained in chiropractic, frequency, and functional medicine. He educates and works through the lens of structural, chemical, and emotional health, combining natural healthcare techniques with deep functional medicine research. His focus helping people understand the root causes of their health concerns and giving them the tools to heal.

With a waitlist that grew to over 30,000 people, his practice is now closed to new patients, but that’s exactly why the In The Trenches membership exists. It’s the online membership hub for his teachings, supplements, community, and the information that has helped thousands take control of their health.

Connect with Dr. Charlie:  

Instagram: https://www.instagram.com/drcharliedc/?hl=en 

In The Trenches Membership Sign-Up: https://www.drcharliedc.com/membership 

Dr. Charlie’s Newsletter Sign-Up: https://www.drcharliedc.com/newsletter-sign-up 

Sympathetic Resonance Technology (CODE: DRCHARLIE50 for $50 off): https://crawellness.com/collections/technology?ref=drcharlie

Spring is here and we’re celebrating with 20% off all electrolytes—including four new flavors like Blue Hawaiian and Coconut Lime—plus three summer protein powders, including Neapolitan and Tropical Paradise! Shop the launch April 28–May 2 at justingredients.us  

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