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Mallory Tenor Tarpley shares her journey through eating disorder recovery and what she calls "the middle place"—the complex space between acute illness and full recovery. Her memoir "Slip" explores how recovery isn't linear and challenges the perfectionism that can derail healing progress.

• Mallory developed her eating disorder after losing her mother at age 11
• She wrote "Slip" to represent those in the "middle place" of recovery who are better but not fully recovered
• Recovery involved small steps like changing the order of foods eaten before attempting variety
• Writing helped Mallory bridge emotional gaps and understand her relapse patterns
• She surveyed over 700 people and interviewed 175 respondents to include diverse experiences
• "A slip doesn't have to equal a slide" - slips can be opportunities for growth rather than failures
• As a parent, Mallory focuses on teaching her children that "all bodies deserve respect"
• She created a flower mirror for her daughter with character traits on each petal
• Maintaining support through therapy and dietitian visits remains part of her ongoing recovery
• "Slip" is available wherever books are sold and explores themes of grief, motherhood, and healing

Slip Book

https://www.mallarytenoretarpley.com/

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We explore the science of inflammation and its profound impact on skin health with Dr. Ebru, immunologist and founder of Avexena skincare. This eye-opening conversation reveals how chronic inflammation silently accelerates skin aging and what you can do about it through nutrition, lifestyle, and science-backed skincare approaches.

• Understanding "inflammaging" - the connection between low-grade chronic inflammation and accelerated skin aging
• How stress, pollution, poor diet and harsh skincare trigger hidden inflammation
• Why excess sugar consumption damages collagen through glycation
• Anti-inflammatory foods that support skin health: vitamin C-rich fruits, omega-3 sources, antioxidant-rich berries
• Creating a balanced morning and evening skincare routine with fewer, more effective products
• The gut-brain-skin connection and how stress reduction directly benefits skin
• Why following TikTok skincare trends and 10-step routines may damage skin health
• Dr. Ebru's personal non-negotiables for skin health: quality cleansing, hydration, and simplicity
• Details on Avexena's latest innovation: a multi-function LED and radiofrequency device

Visit www.avexena.com to learn more about Dr. Ebru's science-backed, anti-inflammatory skincare solutions.

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Procrastinar la atención médica puede tener graves consecuencias para la salud que podrían haberse evitado con chequeos regulares e intervención temprana. La comunidad hispana y otras minorías suelen retrasar la búsqueda de atención médica hasta que las afecciones han avanzado a niveles peligrosos.

• Muchas personas evitan ir al médico porque "no quieren saber" si algo anda mal.
• Las condiciones crónicas como la pre-diabetes, la diabetes y la hipertensión a menudo no presentan síntomas hasta que se produce un daño significativo.
• Las estadísticas muestran que los hispanos con pre-diabetes probablemente desarrollarán diabetes tipo 2 en un plazo de 3 a 5 años si no se realizan cambios.
• Los jóvenes requieren cada vez más diálisis debido a la hipertensión y la diabetes sin tratar.
• Solicite copias de sus análisis de sangre y pídale a su médico que le explique los resultados en comparación con años anteriores.
• Céntrese en cambios dietéticos sostenibles añadiendo alimentos nutritivos en lugar de eliminarlos por completo.
• Prepare comidas equilibradas preguntándose "¿qué puedo añadir?" en lugar de "¿qué debo quitar?".

No espere a sentirse muy enfermo para consultar a un médico. Cuide su cuerpo: nadie sabe cómo se siente mejor que usted. Cuida tu salud con chequeos regulares y cambios de estilo de vida sostenibles.

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Desvelamos la verdad sobre las bebidas electrolíticas y las bebidas azucaradas, explicando cuándo son necesarias y ofreciendo alternativas más saludables para la hidratación diaria. • Las bebidas electrolíticas (Gatorade, Powerade, etc.) están diseñadas para reponer los minerales perdidos durante el ejercicio intenso o una enfermedad.

• La mayoría de las personas no necesitan bebidas electrolíticas especiales para el ejercicio ligero o las actividades diarias.
• Las bebidas electrolíticas comerciales suelen contener azúcares añadidos, colorantes y saborizantes artificiales.
• La Asociación Americana del Corazón recomienda no más de 14 g de azúcar añadido al día para mujeres y 16 g para hombres.
• Las bebidas azucaradas pueden afectar negativamente la glucosa en sangre, el control de peso y la salud cardíaca.
• Las personas con presión arterial alta deben tener cuidado con el sodio en las bebidas electrolíticas.
• Las alternativas más saludables incluyen agua con infusión de frutas, té sin azúcar y agua de coco.
• Se puede preparar una bebida electrolítica casera con agua, jugo de limón, una pizca de sal y una cantidad mínima de edulcorante.
• Al elegir bebidas comerciales, busque productos con menos de 5 g de azúcar por porción.
• Evite el jarabe de maíz de alta fructosa, el exceso de azúcar de caña y la maltodextrina, especialmente si padece enfermedad del hígado graso.

Si tiene alguna pregunta o necesita más orientación, envíeme un mensaje, correo electrónico o Deja una reseña. Cuídate y nos vemos en el próximo episodio.

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Registered dietitian Leonila Campos and dietetic intern Anna Kwon, M.S. tackle the persistent myths about carbohydrates that plague social media and harm athletic performance. They break down the science of how our bodies use energy during exercise and why cutting carbs can damage both health and performance.

• Macronutrients explained: carbohydrates, proteins, and fats all play essential roles in keeping our bodies functioning optimally
• Your brain and central nervous system run almost exclusively on glucose from carbohydrates
• The body uses three energy systems during exercise – phosphagen (immediate energy), anaerobic (carb-dependent), and aerobic (uses all macros but carbs remain most efficient)
• When carbohydrate stores run low during exercise, the body breaks down muscle protein through gluconeogenesis
• Weight loss from low-carb diets while exercising often comes from muscle loss and water weight, not fat
• General recommendations include getting 45-65% of calories from carbs, 10-35% from protein, and 20-35% from fat
• Pre-workout nutrition should focus on carbohydrates (60-70% of calories) to fully stock glycogen
• Post-workout recovery requires both protein AND carbohydrates within 2 hours (ideally immediately)
• Excessive protein intake can cause kidney strain, dehydration, and leaves less room for nutrient-dense carbs
• Food has no moral value – all foods fit into a balanced, sustainable approach to eating

For nutrition questions or personalized guidance, contact Leo at 559-512-0404, [email protected], or on Instagram @nutrition_with_leonila.

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Self-compassion is the missing ingredient for sustainable weight loss that many people overlook while focusing solely on diet and exercise. 

• Practicing self-compassion means treating yourself with the same kindness you would offer a friend
• Common signs of negative self-talk include phrases like "I already messed up, I might as well continue" and "I don't have the willpower"
• Self-compassion doesn't mean giving up on your goals, but rather giving yourself grace during setbacks
• Social media can contribute to unrealistic expectations and negative self-comparison
• Focus on tracking body composition and non-scale victories rather than fixating on weight
• Identifying the root causes of emotional eating helps develop healthier coping strategies
• Pausing and asking "what do I really need right now?" can interrupt emotional eating patterns
• Replacing negative thoughts with constructive alternatives builds a healthier mindset
• Weight loss is a lifelong journey, not a race with arbitrary deadlines
• Building sustainable habits is more important than achieving rapid results

For a free downloadable healthy weight loss grocery list and guide, visit melissametri.com or find Melissa on Instagram @theweightlossdietitian.

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Los aceites de semillas se han convertido en un tema controvertido en el ámbito de la nutrición debido a las afirmaciones sobre sus propiedades inflamatorias y sus métodos de procesamiento. Desmentimos mitos comunes sobre los aceites de semillas y analizamos la realidad científica sobre su papel en una dieta equilibrada.

• Los aceites de semillas incluyen los de canola, girasol, soja y maíz, conocidos por su sabor neutro y sus altos puntos de humo.
• Los ácidos grasos omega-6 presentes en los aceites de semillas son esenciales para la función cerebral, las hormonas y la salud celular.
• El problema no son los aceites de semillas en sí, sino el posible desequilibrio entre los ácidos grasos omega-6 y omega-3.
• Los métodos de procesamiento de los aceites comerciales están regulados, con un mínimo de disolventes residuales en los productos finales.
• Los aceites prensados ​​en frío o extra vírgenes son alternativas menos procesadas para quienes se preocupan por su contenido.
• Las grasas saturadas presentes en la mantequilla y el aceite de coco pueden elevar el colesterol LDL en algunas personas.
• Las principales organizaciones de salud recomiendan las grasas insaturadas como parte de una dieta cardiosaludable.
• Estudios a largo plazo no han demostrado que el consumo moderado de aceite de semillas cause enfermedades crónicas.
• El uso de diversos aceites y el aumento de la ingesta de omega-3 mejoran el equilibrio de ácidos grasos.
• Las fuentes de omega-3 incluyen la linaza, las semillas de chía, las nueces y los pescados grasos como el salmón y las sardinas.
• Concéntrese en los patrones dietéticos generales en lugar de demonizar los ingredientes individuales.
• Reduzca el consumo de alimentos ultraprocesados ​​que son problemáticos más allá de su contenido en aceite.

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Seed oils have gained a bad reputation, but the science doesn't support the fear-mongering around these common cooking ingredients. We examine the facts behind seed oils, debunk popular myths, and explain how they fit into a balanced, healthy diet.

• Seed oils include canola, sunflower, soybean, corn, grapeseed, cottonseed, and safflower oils
• Omega-6 fatty acids in seed oils only cause inflammation when they drastically outweigh omega-3s in your diet
• Most commercial seed oils are refined using heat and solvents, but residue levels are tightly regulated and considered safe
• Cold-pressed or expeller-pressed options are available for those concerned about processing methods
• Saturated fats like butter and coconut oil may raise LDL cholesterol in some individuals
• Large long-term studies do not show a clear link between moderate seed oil consumption and chronic disease
• Major health organizations support using plant-based oils as part of a healthy diet
• Much of the controversy stems from misinterpreted animal studies, fear-based social media posts, or cherry-picked data
• Focus on using a mix of oils, getting enough omega-3s, eating more wholesome foods, and limiting ultra-processed foods
• Your overall eating pattern matters more than any single ingredient

If you found this episode helpful, subscribe, leave a review, and share it with someone wondering about seed oils. For more practical nutrition tips, visit fueledbyleocom or follow me on social media at nutrition_with_Leonie.

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Liberarse de las etiquetas de los alimentos podría ser el paso más importante para desarrollar una relación saludable con la alimentación. Como nutriologa titulada, constantemente escucho a mis clientes pedir listas de alimentos "buenos" y "malos", pero nunca se las doy. ¿Por qué? Porque este pensamiento de blanco o negro crea ciclos dañinos de restricción, culpa y atracones que dañan nuestra relación con la comida y nuestro cuerpo.

Cuando categorizamos los alimentos como "malos", nos preparamos para el fracaso. En el momento en que comemos algo de nuestra lista mental de "prohibiciones", sentimos vergüenza y, a menudo, abandonamos por completo nuestros objetivos de salud. Este podcast explora cómo la cultura de la dieta nos ha enseñado a juzgar la comida moralmente, desconectándonos de las señales naturales de hambre y saciedad de nuestro cuerpo. ¿Recuerdas cuando comer era sencillo? Nacemos sabiendo cuándo tenemos hambre y cuándo estamos saciados, pero en algún momento del camino —a menudo mediante una crianza bienintencionada como las reglas de "limpiar el plato"— perdemos esta conexión intuitiva.

Aprender a reconectar con las señales de tu cuerpo requiere práctica, pero es transformador. Comparto estrategias prácticas para desarrollar la neutralidad alimentaria, incluyendo cómo practicar la alimentación consciente, por qué las comidas deben durar al menos 20 minutos (¡ese tiempo tarda la señal de saciedad en llegar al cerebro!) y cómo abordar la comida con curiosidad en lugar de juzgar. Los padres encontrarán información valiosa sobre su papel en la formación de la relación de sus hijos con la comida: su trabajo es ofrecer opciones nutritivas, mientras sus hijos deciden cuánto comer. Al modelar un lenguaje positivo sobre la comida y nuestro cuerpo, podemos romper los ciclos intergeneracionales de culpabilidad alimentaria y trastornos alimentarios. Sígueme en Instagram @nutrition_with_leonila y contáctame si tienes alguna pregunta sobre cómo desarrollar una relación más saludable con la comida.

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Have you ever felt guilty after eating a food you enjoy? That familiar wave of shame that follows the last bite of pizza, ice cream, or chocolate? You're not alone. As a registered dietitian, I've seen this pattern play out with over 90% of my clients, and it's time we break this cycle.

Food isn't meant to carry moral weight. When we categorize foods as "good" or "bad," we create an unhealthy relationship that leads to restriction, binging, and shame. This episode dives deep into why these labels develop—from diet culture influence to childhood food rules—and the harmful impacts they have on our mental and physical wellbeing. We explore how seemingly innocent comments about "cleaning your plate" or avoiding "junk food" can create lasting food trauma that affects eating behaviors well into adulthood.

The path to food freedom starts with neutrality. Rather than judging our choices, we can approach eating with curiosity and mindfulness. Why do we want certain foods? How do they make us feel? Are we truly listening to our hunger and satiety cues? By reframing our language around food, focusing on what we can add to meals rather than restrict, and treating ourselves with the same compassion we offer others, we can heal our relationship with eating. For parents, this shift becomes even more crucial as children absorb our attitudes about food and our bodies like little sponges. Let's build a healthier foundation for ourselves and the next generation by breaking free from harmful food labels once and for all.

Ready to transform your relationship with food? Listen to discover practical strategies for embracing food neutrality and creating a peaceful approach to eating that supports your wellbeing without unnecessary guilt or shame. Share this episode with someone who might benefit from a healthier perspective on food, and follow me on Instagram at nutrition_with_Leonila for more insights on balanced nutrition.

Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at [email protected]

My YouTube Channel https://www.youtube.com/channel/UC0SqBP44jMNYSzlcJjOKJdg