Should you work out on an empty stomach? Do you really need a protein shake after every workout? Are sports drinks necessary, and when do carbohydrates matter most?

In this episode of Real World Nutrition, Registered Dietitian Nutritionist Shelley Rael explains the fundamentals of fueling exercise without the confusion. Learn the roles of hydration, carbohydrates, and protein before, during, and after physical activity, along with practical nutrition tips that work for everyday exercisers.

You'll also hear the truth behind common sports nutrition myths, including fasted exercise, carb loading, sports drinks, and whether you can out-exercise a poor diet.

Whether you're walking, strength training, cycling, or simply becoming more active, this episode provides practical guidance to help support energy, performance, and recovery.

Read More: Fueling Fitness: What Your Body Actually Needs Before, During, and After Exercise

Heart disease has been the leading cause of death in the United States for more than 100 years. But if we know so much more today than we did decades ago, why is it still such a major health concern?

In this episode, Shelley Rael, MS, RDN, looks at how cardiovascular disease has changed over time, why survival rates have improved, and why prevention remains one of the biggest challenges in healthcare. Learn what counts as heart disease, why regular screening matters, and which lifestyle habits have the greatest impact on reducing risk.

The discussion focuses on the bigger picture rather than fear, helping put headlines and statistics into perspective while highlighting practical steps that support long-term heart health.

Read the companion blog and other links in the show notes for additional details and references.

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Does cooking destroy nutrients? Is steaming better than boiling? Does microwaving “nuke” the nutrition out of food?

Cooking changes food, but those changes aren't necessarily bad. Some nutrients decrease with heat, water, and longer cooking times, while others become more available and easier for the body to absorb.

Read More: What Happens to Food When You Cook It? A Guide to Different Cooking Methods

Are superfoods really "super," or is the term mostly marketing?

In this episode, Registered Dietitian Nutritionist Shelley Rael explores the differences between superfoods, functional foods, and nutraceuticals and explains why these terms are often misunderstood. Learn why foods like berries, salmon, oats, yogurt, nuts, coffee, and tea can all support health without needing a special label.

This episode also discusses why no single food can offset an overall eating pattern, the role of supplements, and why focusing on nutrient-dense foods and variety is a more practical approach than chasing the latest nutrition trend.

If you've ever wondered whether you should spend more money on the newest "superfood," this episode is for you.

Read More: Superfoods, Functional Foods, and Nutraceuticals: Do They Really Matter?

Are bacon, hot dogs, deli meats, and sausage really as unhealthy as you’ve heard?

In this episode:

Is red meat healthy, unhealthy, or somewhere in between?

In this episode of Real World Nutrition, Registered Dietitian Nutritionist Shelley Rael explores what the research really says about red meat and health. Learn what qualifies as red meat, the differences between lean and higher-fat cuts, why red meat is considered nutrient-dense, and how it fits into an overall healthy eating pattern.

The episode also explains the difference between association and causation, what the World Health Organization’s classifications actually mean, and why the overall dietary pattern matters far more than any single food.

Whether you regularly enjoy red meat, avoid it, or are simply trying to make informed nutrition decisions, this episode offers practical, evidence-based guidance without the extremes.

In this episode:

For many people, nutrition starts with good intentions but can gradually become a list of rules, restrictions, and expectations that feel impossible to maintain. Social media messages about clean eating, detoxes, tracking, and food rules can make it seem like health requires constant vigilance.

In this episode, Shelley explores the difference between healthy eating and an idealized version of eating that can become rigid, stressful, and difficult to sustain. The discussion covers food flexibility, consistency, orthorexia, disordered eating, diet culture, social influences, and why health is built on patterns over time rather than a single meal or food choice.

Learn why a balanced, realistic approach to nutrition supports both physical health and mental well-being, and why consistency often matters far more than trying to get every food choice “right.”

Is it protein? Calories? Carbohydrates? Fruits and vegetables? Supplements?

If you’ve ever wondered whether one food choice can make or break your health, this episode provides a broader perspective on what truly matters most.

Can a supplement provide the same benefits as whole foods?

Many people assume that if a food contains a beneficial nutrient, taking that nutrient in a supplement should provide the same result. Nutrition research has shown that it is not always that simple.

In this episode, Shelley explores the concept of food synergy, also known as the matrix effect, and explains why whole foods often provide benefits that isolated nutrients cannot fully replicate. Learn how nutrients interact with one another, why eating an orange is different from taking a vitamin C supplement, what research says about fish versus fish oil supplements, and why green powders are not the same as fruits and vegetables.

The episode also discusses the role of supplements, when they may be appropriate, and why overall dietary patterns remain the strongest predictor of long-term health.

Read More: Whole Foods vs. Isolated Nutrients: Why Food Synergy Matters

Are all calories equal?

The answer is both yes and no.