MSBites

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In this episode of MS Bites, I’m joined by Dr. Rob Motl, a leading exercise scientist and professor in the Department of Kinesiology and Nutrition at the University of Illinois Chicago, for a conversation about the powerful connection between food, movement, fatigue, cognition, comorbidities, and quality of life in multiple sclerosis.

Many of us with MS are told to “eat well and exercise,” but what does that actually mean when we’re dealing with MS fatigue, mobility changes, cognitive symptoms, unpredictable energy, or diet advice that feels restrictive and confusing? Dr. Motl explains why exercise does not need to be extreme to be beneficial, how starting small can help the body adapt, and why even a few minutes of movement may support fatigue, mood, thinking, walking, and daily function.

We also talk about why no specific diet has been proven to cure, reverse, or stop MS progression, but nutrition still matters deeply. A generally healthy, sustainable eating pattern can help fuel movement, support recovery, protect muscle and bone, and help prevent or manage common MS comorbidities like high blood pressure, high cholesterol, and type 2 diabetes.

This conversation is a practical, compassionate look at exercise and nutrition for people living with MS—without fear, shame, or unrealistic promises. We discuss why rest is productive, why some movement is better than none, and why food and exercise matter even if they don’t make MS go away.

If you’re living with multiple sclerosis and wondering how to move, eat, and feel better today, this episode is for you.

About my guest 

Dr. Robert Motl is a professor whose research focuses on physical activity in people with neurological conditions, particularly MS — how it's measured, what predicts it, and what it actually does. His foundational work has shown how physical activity benefits brain structure, cognition, depression, fatigue, walking, and quality of life in MS, and how to help people become and stay active. His research also extends to conditions like spinal cord injury and Parkinson's disease. 

To learn more about his studies that are currently recruiting participants, visit https://enrl.ahs.uic.edu/projects/participate/

To stay up to date on the latest research on exercise for MS, visit http://linkedin.com/company/exerciseforms

Resources Mentioned

Canadian Physical Activity Guidelines for Adults with Multiple Sclerosis   https://csepguidelines.ca/guidelines/multiple-sclerosis/

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A listener, LK from Georgia, has avoided gluten for nine years—convinced it sparks her MS. She asked for a list of other “inflammatory foods.” The honest answer may surprise you.

In this Q+A episode, we untangle fear from facts and explore:

• The difference between a true relapse and day-to-day symptom swings
• What research really says about food and MS relapses and symptoms
• Why food can feel like a culprit—even when it isn’t
• What a genuinely supportive way of eating with MS looks like

If you’ve ever wondered whether you caused your symptoms with something you ate, this episode offers clarity, context, and relief.

MS is complicated. Eating with MS doesn’t have to be.

Looking for more information about inflammatory and anti-inflammatory diets and MS? Read this

If you’re in that space of wondering whether you should eliminate a food, I created a worksheet to help you pause before doing so unnecessarily. It walks you step by step through what to consider, what to track, and when testing might make sense. It’s designed to help you make decisions from clarity — not fear. You can grab it here.

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Forget diet rules and wellness culture — this holiday episode is for anyone navigating the season with MS. We’re diving into what it really takes to show up at the holiday table: the energy math, the grief of changing traditions, and the radical permission and flexibility to choose joy over restriction. From managing food choices during flares to dealing with unsolicited health advice at dinner, this is your no-shame, all-heart guide to reclaiming the holidays on your terms.

✨ Featuring stories, strategies, and a fierce takedown of diet culture — with room for Aunt Martha’s stuffing and your store-bought pie.

Read more about the MS tax here.

00:00 Introduction: Energy Management and Chronic Illness

01:08 Welcome to the MS Bites Podcast

01:44 Navigating Holiday Challenges with MS

04:05 The Reality of Diet Culture and MS

05:43 Choosing Joy Over Restriction

13:32 Adapting Holiday Traditions

20:02 Managing Family Conversations

23:34 Permission to Celebrate Differently

26:13 Gratitude and Small Victories

29:04 Conclusion: Embracing the Holidays with MS

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In this episode, we tackle a hotly debated question: Can multiple sclerosis be treated naturally? Join me as we break down what "natural treatment" really means, explore the role of diet, supplements, and lifestyle changes, and discuss how these strategies can complement conventional care. We’ll dive into the science, debunk some myths, and talk about how to approach your MS care plan. Whether you’re curious about a specific natural remedy, tired of conflicting advice, or just looking for ways to feel your best, this episode has something for you.

Quick disclaimer: I’m a registered dietitian and I also live with MS. I’m bringing you research, clinical perspective, and lived experience—but this is education, not medical advice. Please talk to your neurologist or healthcare team before changing your treatment plan.

Highlights:

00:49 Can MS Be Treated Naturally?

01:05 Understanding Treatment Goals

03:30 Why Seek Alternatives to Conventional Therapies?

08:09 Conventional MS Treatments: Disease Modifying Therapies (DMTs)

12:39 Natural Therapies: Supplements and Nutrition

19:59 Natural Therapies: Exercise and Mind-Body Practices

22:39 The Role of Diet in MS Management

28:23 Risks of Natural Therapies

33:29 Combining Conventional and Natural Approaches

35:48 Conclusion and Action Steps

Listen now to learn how to make informed, balanced decisions about managing your MS—and why you don’t have to choose between natural therapies and conventional DMTs.

Resource mentioned in the episode

NMSS Diet info https://www.nationalmssociety.org/managing-ms/living-with-ms/diet-exercise-and-healthy-behaviors/diet-nutrition

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Is gluten really the villain it's made out to be? In this episode, I will dive deep into the science behind gluten - what it actually is, who truly needs to avoid it, and whether people with multiple sclerosis should be concerned. We'll explore the difference between celiac disease, wheat allergy, and non-celiac gluten sensitivity, debunk common myths about gluten being universally inflammatory, and examine what the research actually says about gluten and MS.

Resources mentioned 

ConsumerLab.com

(Temperley et al., 2023)

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Living with MS is challenging enough without turning mealtime into an overwhelming obstacle course of do’s and don’ts. Am I right? Hi, I’m Mona—a registered dietitian, MS Certified Specialist, and someone who’s been living with multiple sclerosis since 2008. I know firsthand how exhausting it feels to navigate this complex disease and the confusing world of nutrition advice that comes with it.

Welcome to MSBites, a podcast created to bring clarity and context to the conversation about nutrition and MS. In this inaugural episode, I’ll share a bit about my journey, why I started this podcast, and what you can expect in future episodes.

We’ll take an honest, science-based look at nutrition: busting myths, answering burning questions, and diving into practical tips to help you eat well—without the fear, confusion, or overwhelm that the wellness industry thrives on.

If you’ve ever wondered what role nutrition plays in managing MS symptoms and supporting overall health, this is the podcast for you. Follow, subscribe, and share MSBites with someone who needs it. Let’s cut through the noise and take the stress out of eating well with MS.

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