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El brócoli, las uvas, el té verde y un tazón de frutos rojos pueden sonar a consejos nutricionales básicos, hasta que se examina su química. Profundizamos en la oncofarmacognosia dietética, el área de investigación que explora cómo los compuestos bioactivos presentes en los alimentos pueden influir en vías relacionadas con el cáncer, tales como la inflamación, el estrés oxidativo y los sistemas de desintoxicación del organismo. Soy Leonilla Campos, dietista-nutricionista registrada y fundadora de Fueled by Leo, y me encargo de traducir esta ciencia a un lenguaje claro y práctico que usted pueda aplicar en su día a día.

Comenzamos definiendo qué significa el término «farmacognosia» y por qué resulta relevante para la nutrición: dado que muchos medicamentos potentes tienen su origen en compuestos naturales, resulta lógico que los investigadores estudien también los fitoquímicos presentes en los alimentos cotidianos. A partir de ahí, desglosamos tres de los compuestos más comentados. El sulforafano se encuentra en las verduras crucíferas —como el brócoli, las coles de Bruselas, la coliflor y la col rizada (kale)— y es objeto de estudio por su papel en las defensas antioxidantes y las vías de desintoxicación. El resveratrol se asocia con las uvas y el vino tinto, y suele mencionarse en conversaciones sobre la inflamación y la longevidad celular; cabe recordar, no obstante, que una porción estándar de vino equivale a unas 5 onzas (aprox. 150 ml). El EGCG, un polifenol fundamental del té verde, se investiga por su actividad antioxidante y por la forma en que podría influir en las señales de crecimiento celular.

A continuación, ampliamos la perspectiva para abordar el punto que lo cambia todo: no se trata de un único ingrediente «mágico», sino del patrón dietético en su conjunto. Una dieta variada y basada principalmente en alimentos de origen vegetal acumula beneficios gracias a la combinación de nutrientes y fitoquímicos capaces de favorecer la salud celular integral. Si le interesa una nutrición fundamentada en la ciencia y libre de sensacionalismos, suscríbase, comparta este contenido con un amigo y déjenos una reseña indicando qué compuesto alimenticio le gustaría que analicemos en nuestra próxima entrega.

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Food can act like information, and your cells are listening. We sit down with Aditi to explore dietary oncopharmacognosy, an emerging area of oncology nutrition that looks at how bioactive compounds from plants (and even microbes and marine sources) may influence cancer prevention and support recovery alongside standard care. If you’ve ever wondered why dietitians keep talking about patterns instead of miracle foods, this conversation puts real science behind that message. 

We dig into how phytochemicals and antioxidants show up in real meals, why fiber matters so much, and what “food synergy” actually means when you’re choosing what to eat. We also talk practical, plant-forward building blocks you can start using right away: cruciferous vegetables like broccoli and cabbage, berries, legumes, whole grains, nuts, seeds, and easy options like soups and smoothies. You’ll hear why a Mediterranean-style, plant-based pattern is frequently cited for protective benefits, and how refined, ultra-processed foods can displace the nutrient-dense choices your body needs. 

We also keep it grounded in the realities of cancer treatment. Chemotherapy and radiation can bring appetite loss, nausea, weight loss, and muscle loss, so nutrition support has to be flexible, sensitive, and realistic, including when liquid nutrition or clinical feeding support is necessary. Finally, we tackle supplements versus real food: when supplements may be helpful, why they can’t fully copy whole-food complexity, and why third-party testing matters. 

Subscribe for more evidence-based nutrition, share this with someone who needs it, and leave a review with your biggest takeaway or the plant food you want to add next.

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¿Alguna vez has buscado la báscula y te has sentido peor, en lugar de mejor? Te explicamos por qué perder peso rápidamente suele costar músculo: el tejido que mantiene el metabolismo en marcha, estabiliza el azúcar en sangre, favorece la densidad ósea e incluso se relaciona con la salud cerebral y la longevidad. La solución no es un plan extremo; es un enfoque más inteligente que preserva la masa muscular magra a la vez que eliminas grasa.

Te explicamos los sencillos pasos que lo cambian todo: incluye una fuente real de proteína en cada comida, combínala con plantas ricas en fibra para estabilizar la glucosa y el hambre, y levanta pesas dos o tres veces por semana. No necesitas sesiones maratonianas en el gimnasio: 30 minutos concentrados con sentadillas, bisagras, flexiones y tirones pueden proteger tu fuerza durante un déficit calórico leve. También te explicamos por qué registrar tu progreso a través de las ganancias de fuerza, las mediciones y cómo te queda la ropa cuenta una historia más real que la báscula por sí sola.

Dormir bien une la habitación. Dormir mal altera las hormonas del apetito y la sensibilidad a la insulina, lo que hace que los antojos sean más fuertes y el entrenamiento más duro. Compartimos maneras prácticas de proteger tus noches para que tus días funcionen mejor (una habitación fresca, un horario regular, menos pantallas a altas horas de la noche) y te mostramos cómo esto amplifica los resultados de tu nutrición y entrenamiento. Si tu glucosa sigue fluctuando, te recomendamos que vuelvas a tu plato y a tu rutina para dormir para obtener resultados rápidos.

Si estás listo para perder grasa sin perder músculo, esta conversación te ofrece una guía clara y sostenible: prioriza las proteínas, aumenta tu consumo de fibra, levanta pesas con regularidad, evita los déficits de energía y cuida tu sueño. Suscríbete para obtener más información científica sobre nutrición y fuerza, comparte este episodio con un amigo que esté atascado en la báscula y deja una reseña para contarnos qué te gustaría escuchar a continuación.

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Sprinting toward weight loss can feel thrilling—until the bill comes due in the form of lost muscle, low energy, and a slowed resting metabolic rate. We dig into what most plans miss: muscle is not just about strength or looks. It’s a metabolic organ that helps regulate blood sugar, supports insulin sensitivity, protects bone density, and stabilizes your day-to-day energy. When the scale drops fast without resistance training and adequate protein, you risk losing the very tissue that keeps you resilient.

We walk through a smarter strategy for anyone chasing fat loss without sacrificing performance. That starts with redefining success around body composition and strength, not just pounds lost. Two to three weekly strength sessions, protein at every meal, and sleep that actually restores you become the backbone of sustainable change. If you’re using GLP-1 medications under medical guidance, we explain how to pair them with progressive lifting and nutrition to better protect lean mass. You’ll hear why quick fixes often backfire, how to monitor more than the scale, and why patience with muscle gain pays off.

Women navigating perimenopause and menopause get a special focus, with practical guidance for preserving muscle and bone during a time of natural hormonal shifts. We keep it real and actionable: 30-minute strength blocks, compound movements that matter, performance-based tracking, and simple meal frameworks that balance protein, fiber-rich carbs, and healthy fats. The goal isn’t to get smaller at any cost—it’s to build a body that thinks clearly, leads well, ages powerfully, and feels good to live in.

If you’re ready to trade speed for strength and protect the metabolism that fuels your life, press play. Share this with someone who needs a nudge toward lifting, subscribe for weekly insights, and leave a review with the one change you’ll make this week.

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A lot of good food never makes it to a plate. In Fresno, that often looks like backyard trees dropping grapefruit and lemons by the bucket and packing houses tossing out “imperfect” mandarins that taste just fine. We sit down with Simon and Aleeza, the founders of All For Kindness, to unpack how a simple idea—rescue surplus fruit and deliver it fast—grew into a volunteer-powered network moving roughly 12,000 pounds of fresh produce each week.

We trace their origin story from a single neighborhood post to three weekly harvests with 30 to 50 volunteers, and we get into the nuts and bolts: coordinating routes, sorting, storage, and next-day deliveries to food banks, shelters, and homebound neighbors. If you care about public health, this is prevention in action. Fresh citrus brings vitamin C, fiber, and joy to families stuck in food deserts, where shelf-stable boxes can’t meet every need. You’ll hear how they partner with growers and packers to reclaim cosmetically imperfect fruit, why specific volunteer asks beat vague calls for help, and what it takes to keep the operation humane and sustainable.

The conversation also gets personal. We talk about guarding energy with a weekly digital sabbath, handling 7 a.m. to 10 p.m. days, and the small moments that fuel big work—the kid whose face lights up at a fruit bag, the neighbor who hasn’t had an orange in a year. We share the real constraints too: summer heat, the race against spoilage, a pressing need for a trailer, and a modest warehouse to scale beyond citrus into other produce. Along the way, we make the case that kindness isn’t performative; it’s a supply chain that rewires how a community eats.

If you’ve got a tree, a truck, a spare hour, or a lead at a packing house, you’re already part of the solution. Tap to listen, then join a Sunday pick, run a delivery route, or help fund the trailer that multiplies every volunteer’s impact. Subscribe, leave a review to boost the message, and share this episode with someone who has more fruit than they can carry. Let’s turn waste into wellness, one crate at a time.

Check out Offer Kindness and their amazing work:

Offer Kindness Website

IG: Offerkindnesshq

Businesses: If you are able to support or have any donations to, please contact Simon or Aleeza. 

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]

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¿Te sientes nervioso, cansado y atrapado en un bucle de navegación nocturna y café por la mañana temprano? Analizamos el cortisol desde una perspectiva nueva, sin tácticas de miedo ni falsas "desintoxicaciones", y explicamos cómo el estrés se convierte en un problema solo cuando falla la recuperación. Descubrirás por qué el objetivo es un ritmo diario saludable, no cero cortisol, y cómo pequeñas decisiones contribuyen a un mejor sueño, mayor energía y menor inflamación.

Desglosamos una nutrición sencilla que calma el sistema de alarma: un plato equilibrado que combina proteínas con verduras, fibra y carbohidratos que se adaptan a tu actividad. Si has estado saltándote el desayuno, subiendo el azúcar con café dulce y con un bajón a media tarde, te proponemos alternativas fáciles que te ayudan a mantenerte estable, como huevos con verduras y legumbres, yogur con frutos rojos y frutos secos, o tofu revuelto con aguacate. También abordamos el tiempo: por qué importa la luz del sol de la mañana, cómo administrar la cafeína para que no nos robe un sueño profundo y qué objetivos de hidratación ayudan al cerebro y al cuerpo a funcionar sin los efectos secundarios de la deshidratación.

El entrenamiento recibe la reconsideración que merece. En lugar de esforzarnos más, mostramos cómo el trabajo de resistencia inteligente y la recuperación planificada desarrollan músculo, protegen los huesos y mejoran la sensibilidad a la insulina, especialmente a medida que envejecemos. Los refrigerios cortos que fomentan el movimiento, caminar, bailar y las sesiones de fuerza superan a los planes de todo o nada y ayudan a regular el sistema nervioso en tiempo real. Y si has hecho lo básico y aún te sientes decaído (por ejemplo, fatiga extrema, mareos o cambios bruscos de humor), te indicamos cuándo es el momento de consultar con un médico para detectar posibles causas médicas y ajustar la nutrición o la medicación según corresponda.

Si esto te ayuda, compártelo con alguien que necesite días más estables y noches más tranquilas. Suscríbete, deja una reseña y cuéntanos: ¿qué hábito cambiarás primero?

Profesinales en los que confio:

Endocrinologa: Dra. Chhaya Makhija

Gastroenterologa: Dra. Tejal Pandya 

Cuidado Primario y especialista del sueno: WiseCare

Ejercisios para personas de la tercera edad y sobrevivientes del cancer: RhoFit

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]

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Tired of hearing that a “cortisol detox” will fix everything? Let’s set the record straight and rebuild your stress resilience with simple, science-backed habits. We dig into what cortisol really does for your body, why rhythm matters more than a quick fix, and how to move from wired-and-tired to steady energy with practical changes you can keep for life.

We start by breaking the biggest myths: cortisol isn’t the enemy, and not all stress is bad. You’ll learn how skipped meals and coffee-only mornings trigger stress chemistry, why protein at breakfast smooths your blood sugar curve, and how a basic plate—protein, fiber-rich vegetables, and smart carbs—can anchor your day. We get real about sleep as the non-negotiable reset, covering how late caffeine, screens, and tense nighttime conversations push your cortisol high when it should be low, and how a simple wind-down routine restores your circadian rhythm.

Training talk gets honest too. High intensity every day with low calories and poor sleep is overload, not discipline. We share how to periodize workouts, use active recovery, and protect muscle—especially if you’re on GLP‑1 medications—so weight loss doesn’t come at the cost of metabolism. For women in perimenopause and menopause, we outline why strength training and adequate protein are key to preserving bone density, mobility, and long-term independence. Rounding it out, we offer a daily reset toolkit: morning sunlight, walks after meals, hydration, capping caffeine after 1 p.m., and clearer boundaries that make room for real rest.

If persistent symptoms still don’t add up—like severe fatigue, unexplained weight shifts, or muscle wasting—we explain when to bring in a specialist for proper testing. Your body isn’t broken; it’s asking for rhythm, fuel, and recovery. Hit play, try one change today, and tell us what you’ll start with. If this resonated, subscribe, share with a friend, and leave a quick review to help others find the show.

Health Professionals I trust:

Endocrinologist: Dr. Chhaya Makhija 

Gastroenterologist: Dr. Tejal Pandya 

Primary Care and Sleep specialist: WiseCare 

Women's Menopause/Perimenopause care: The Gyn Lounge

Inclusive medical care: Fresno Inclusive 

Fitness for elderly and cancer survivors: RhoFit 

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]

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We break down how everyday nutrition shapes fertility, energy and hormone balance, and why preparation beats quick fixes. Gabriela Rosa shares field-to-plate eating, the 10% for the soul, and a clear plan to reduce endocrine disruptors while making meals doable.

• field-to-plate eating and nutrient-first meals
• 10% for the soul to sustain consistency
• protein and produce as anchors for blood sugar
• minimizing endocrine disruptors from food and packaging
• batch cooking, leftovers and simple weekly planning
• responsible supplement use and regulation pitfalls
• IVF economics, root causes and smarter preparation
• timelines for egg and sperm improvement
• free resources: Fertility Challenge and audiobook

Act Pregnant Now To Get Pregnant Later. Find the Fertility Challenge and my book via Gabriela Rosa Fertility on Instagram or search “Gabriela Rosa Fertility Challenge”.

Gabriela Rosa's IG
Fertility Breakthrough Book on Amazon

Fertility Breakthrough Website 

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]

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We explore how weight bias harms health, from early childhood to exam rooms, and why care must center respect, context, and evidence over assumptions. Practical steps show how to shift language, policies, and environments for safer, more effective support at any size.

• clear definition of weight bias and stigma
• difference between health promotion and shaming
• early onset in children and gendered patterns
• impact in healthcare and delayed diagnoses
• patient rights around weigh-ins and boundaries
• personal story on thin shaming and celiac disease
• media representation and campus attitudes
• internalized bias, anxiety, and low self-esteem
• weight as a number vs whole-person health
• practical clinic changes and zero-tolerance policies
• implicit bias tests and language shifts
• celebrating non-scale wins and finding safe care

If this episode resonated with you, share it with someone who needs to hear it, especially, you know, someone that uh is struggling with that or has said, or you see that they have weight bias, or a friend navigating, you know, their own relationship with food and body image

Implicit Association Test (IAT)

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Cuestionamos la tendencia a “invertir” la pirámide alimenticia y explicamos por qué los hábitos sencillos y adaptados a la cultura son mejores que las reglas extremas. Exponemos los aciertos del nuevo modelo, sus errores y cómo planificar comidas equilibradas que respeten el presupuesto, los análisis clínicos y la tradición.

• MyPlate como plantilla práctica para el día a día
• Ventajas de reducir los alimentos ultraprocesados
• El papel de las proteínas en la saciedad, los músculos y la glucosa
• Riesgos de consumir en exceso carne roja y lácteos enteros
• Mantener las grasas saturadas cerca del 10 por ciento de las calorías
• El valor de los cereales por su fibra y vitaminas del grupo B
• Cultura, acceso y equidad en la elección de alimentos
• Evitar los extremos y desarrollar hábitos sostenibles
• Personalizar las porciones según los objetivos y los resultados de los análisis

Consulta con un nutricionista o dietista, comparte este episodio y escúchalo con un amigo. Deja un mensaje, envíame un correo electrónico si estás embarazada o si tienes alguna pregunta, y ¡feliz 2026!

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