Sound Bites A Nutrition Podcast

Full shownotes, transcript, and resources here: https://soundbitesrd.com/319

Disclosure: This episode is sponsored by WK Kellogg Co. and offers 1.25 Free continuing education credits for RDNs. See more details below.

Fiber isn't exactly the most glamorous topic in nutrition but it may be one of the most important. Most Americans aren't getting nearly enough, and that shortfall could be affecting far more than digestive health. The good news? Closing the fiber gap may be easier than you think.

This episode explores the role of dietary fiber in supporting overall health, examining key fiber types, their food sources, and the science supporting their unique health benefits. The discussion also delves into why the fiber gap persists and practical strategies to help close the gap using everyday foods within realistic eating patterns.

Tune in to this episode to learn about:

• · the importance of dietary fiber and current intake statistics
• · the concept of fiber stacking and practical meal ideas
• · industry trends in reducing sugar and enhancing nutrient density
• · the role of cereals in closing the fiber gap and improving diet quality
• · understanding different types of fiber and their health benefits
• · the impact of food trends and consumer preferences on product development
• · strategies for incorporating more fiber-rich foods into daily routines
• · the concept of carrier foods and building healthy eating patterns

This episode awards 1.25 CPEU in accordance with the Commission on Dietetic Registration's CPEU Prior Approval Program.

Full shownotes, transcript, and resources here: https://soundbitesrd.com/318

Knowing what to eat is one thing. Finding the time, skills and ingredients to make it happen is another. In this episode, we explore how culinary nutrition turns healthy intentions into practical, delicious meals with time-saving shortcuts, versatile pantry and freezer staples, and simple cooking techniques. You'll also discover how teaching kitchens, medically tailored meals and grocery programs are helping make nutritious food more accessible in homes and communities.

Tune in to this episode to learn about:

• Simple shortcuts that save time without sacrificing nutrition, including frozen vegetables, rotisserie chicken, canned seafood, and pre-cooked grains
• Easy ways to use canned and frozen seafood
• Pantry and freezer staples that make breakfast, lunch, dinner, and snacks easier, including cereal, overnight oats, frozen waffles, and pancakes
• What teaching kitchens are and how they combine cooking education, community, food skills, and nutrition education
• What medically tailored meals and groceries are, and how they are designed for people with specific health or food access needs

Full shownotes, transcript, and resources here: https://soundbitesrd.com/317

Disclosure: This episode is sponsored by General Mills Bell Institute of Health and Nutrition and offers 1 Free continuing education credit for RDNs. See more details below.

The Whole Grain Gap: Benefits, Myths and Easy Ways to Eat More

Whole grain recommendations – and the science behind them – have remained remarkably consistent for decades, yet only two percent of Americans are getting enough. In today's wellness and social media landscape, carbohydrates and grain foods are often oversimplified, misunderstood or unfairly vilified. Yet, consumers are actively seeking many of the benefits whole grain foods support, including fiber intake, gut health, cardiometabolic health, satiety, and overall diet quality.

This podcast episode explores the disconnect between the perception of grain foods and the reality of what they offer, discussing the science behind recommendations, as well as the challenges people face when it comes to getting the recommended intake. Listeners will learn from nutrition experts on how they can help close the whole grain gap by leveraging insights and accessible strategies. Whether you're looking to understand the latest research or get practical tips for bringing whole grains back into the nutrition conversation (and your diet), this episode delivers evidence-based, real-world tips to transform your approach to whole grains.

Tune in to learn more about:

• definition of whole grains and their components
• health benefits of whole grains including disease risk reduction
• common misconceptions and confusion about grains
• how to understand food labeling
• strategies for increasing whole grain intake in daily life
• the impact of trends like low-carb and high-protein diets on grain consumption
• emerging research on gut health and antioxidants in whole grains
• practical tips for food shopping and meal planning
• resources for health professionals and the public

This episode awards 1.0 Free CPEU in accordance with the Commission on Dietetic Registration's CPEU Prior Approval Program.

Commercial support has been provided by General Mills Bell Institute of Health and Nutrition. Alex Turnbull, RDN, LD and Julie Miller Jones, PhD, LN, CNS, CFS, FAACCI, FICC have each received an honorarium for their time to participate in the podcast interview. Any opinions or scientific interpretations expressed during this episode are those of the guests and do not necessarily reflect the position or policy of General Mills.

Full shownotes, transcript, and resources here: https://soundbitesrd.com/316

In this episode, Charles Duhigg, a Pulitzer Prize-winning journalist and author, shares insights on how recent research into GLP1s is transforming our understanding of habit formation, weight management, and behavioral change. Discover practical strategies for leveraging the habit window created by GLP1 therapy and applying the science of identity to foster lasting health improvements. Insights on habits and behavior change can benefit any listener, not just those taking GLP1s.

Tune in to this episode to learn about:

• The science behind habit formation: cues, routines, rewards, and the habit loop
• How GLP1 medications create a flexible "habit window" for behavior change
• The role of the basal ganglia in automating habits and reducing reliance on willpower
• The importance of keystone habits and identity shifts in maintaining weight loss
• Practical steps for habit diagnosis, change, and maintenance using structured systems like Noom or a Registered Dietitian
• How to plan for and sustain habits after discontinuing GLP1 therapy
• The significance of self-monitoring, recognizing failure points, and implementing "if-then" plans
• The psychological impact of identity reinforcement through behavioral consistency
• Insights from behavioral experiments: the marshmallow test and habit cues
• Bonus: Communication science and the "matching principle" for better relationships

Full shownotes, transcript, and resources here: https://soundbitesrd.com/315

From Burnout to Resilience: Science-Backed Strategies for Brain Health

What is burnout, and how is it different from stress or depression? Learn how burnout affects the brain, why it impacts memory, focus, mood, and decision-making, and what the science says about nutrition, lifestyle, and practical strategies to build resilience and support recovery from burnout as well as supporting brain health in general.

Tune in to this episode to learn about:

• definition and signs of burnout
• impact of burnout on brain structure and function
• nutrition and lifestyle strategies for brain health
• the 3S framework: Self-align, Signals, Systems
• research gaps and future directions in burnout science
• practical tips for managing stress and supporting resilience

Full shownotes, transcript, and resources here: https://soundbitesrd.com/314

Resetting the Rules of Indulgence

We often think of food choices as an all-or-nothing equation: healthy eating requires effort and discipline, while treats feel like guilty pleasures or even cheating. But what if treating yourself could actually support your health goals? Today we're talking with food anthropologist Kevin Ryan about restorative treats and the rise of functional foods that go beyond indulgence. We'll explore how new rituals can help us reset habits, rethink the way we define treats, and discover that feeling good may not come from permission to indulge – it may come from giving ourselves the fuel to feel better.

Full shownotes, transcript, and resources here: https://soundbitesrd.com/313

Many individuals are turning to GLP-1 medications for weight loss, but what happens when they stop? In this episode, we delve into the complexities of maintaining weight loss once these medications are discontinued. Dr. Holly Wyatt, an expert in obesity medicine, shares her insights on why understanding metabolic flexibility is crucial for long-term weight management. This episode will empower you with actionable strategies to redefine success in weight loss and maintain a healthy lifestyle.

Tune in to this Sound Bites® Podcast episode with Dr. Holly Wyatt to learn about:

· understanding weight loss vs. maintenance

· metabolic flexibility vs. adaptation

· insights from the National Weight Control Registry

· the connection between behavior and biology

· challenges of discontinuing GLP-1 medications

· the book: Losing the Weight Loss Meds

· biological changes after stopping GLP-1s

· food noise and its impact on weight management

· the role of exercise in weight loss maintenance

· behavior change strategies for sustainable weight management

· mindstate shifts and their impact on weight maintenance

· identifying weight gain profiles

· planning for weight loss maintenance

Full shownotes, transcript, and resources here: https://soundbitesrd.com/312

We're surrounded by headlines, health advice and hot takes that can make it feel like science changes every week. Public health recommendations can seem confusing, and social media often turns nuanced science into click-worthy certainty. So how do we make sense of it all? How do we separate evolving evidence from exaggerated headlines, skepticism from cynicism, and facts from fear? Today we're diving into the world of public health, trust, and science communication with an expert who helps us understand not just what we hear about health and nutrition—but how we should think about it.

Tune in to this Sound Bites® Podcast episode with Dr. Jessica Steier to learn about:

· public health and science communication

· the origins and evolution of Unbiased Science

· trust and the Deficit Model in public health

· nuance in science communication

· understanding the attraction of conspiracy theories

· the shift from paternalism to empathy

· crisis communications: running into the burning building

· embracing the challenges of public health

· navigating misinformation in science communication

· the importance of science communication as a discipline

· building trust in science communication

pre-bunking vs. debunking

resources for health professionals and the public

Full shownotes, transcript, and resources here: https://soundbitesrd.com/311 We hear a lot of bold claims about food and eating behavior: certain foods are "addictive," ultraprocessed foods are driving obesity, and eating something sweet only makes you crave more sweets. We're also told we can retrain our taste buds for things like salt and sugar, but is that really true? With the rise of GLP-1 medications and growing conversations around "food noise," it's becoming clear that appetite, cravings, and weight regulation are far more complex than many people realize. So what's really driving our eating behaviors? How much is shaped by biology versus our environment or psychology? And what factors influence hunger, fullness, food preferences, and ultimately—how much we eat?

Tune in to this Sound Bites® Podcast episode with Dr. Rick Mattes to learn about:

• the concept of palatability and hyperpalatability
• the truth about "addictive" foods
• the role of appetite in GLP-1 medication effects
• the importance and generality of hedonic shifts
• various aspects of appetite regulation
• sensory science, taste function, texture and food form
• food noise vs. food cue reactivity
• brand new research on protein and satiety

Full shownotes, transcript, and resources here: https://soundbitesrd.com/310

Convenience without Compromise: What Really Matters When Choosing Frozen & Processed Foods?

Are convenience foods a problem, or could they actually be part of the solution? When it comes to frozen meals and processed foods… are we asking the wrong questions? Let's take a look at how frozen and convenience foods can fit into a balanced, plant-forward way of eating – without compromising on nutrition. Because healthy eating doesn't happen in a perfect world – it happens on busy weeknights, with tight schedules, and in real-life routines.

Tune in to this Sound Bites® Podcast episode with Food & Nutrition Expert Maya Feller to learn about:

• Common perceptions and misperceptions about frozen foods
• The moral hierarchy around food
• What to consider when choosing frozen and convenience foods
• What to look for in meals compared to other types of products
• How frozen foods can help people get more plants in their diet
• How to limit fat, saturated fat, sodium and sugar content in your frozen food choices
• How to increase fiber, protein and other nutrients in your frozen food choices
• resources for health professionals and the public

This episode is NOT sponsored. Maya Feller is a paid consultant to Amy's Kitchen.