Need one more reason to go on your walk today? What if it was for your brain health?

In this episode, Dr. Austin Perlmutter is back to share why moving your body is one of the most powerful things you can do, not just for overall wellness, but specifically for your brain. Together, Dr. Ginger Hultin and Dr. Perlmutter explore the science behind the mind-body connection and how exercise directly supports neuroplasticity, cognitive function, metabolic health, and even long-term dementia risk reduction.

From what actually happens in your brain during movement to the types of exercise that matter most, this conversation breaks down how to move your body in a way that truly supports mental clarity, resilience, and energy.

So if you’re ready to learn how to support your brain with your body, hit play! 

In this episode, we’ll cover: 

[00:00:01] Walk-with-me: movement as brain medicine

[00:02:33] Why exercise tops the list for brain + mood

[00:03:20] What’s happening in your brain: blood flow + muscle signals

[00:04:45] Neuroplasticity and the BDNF boost

[00:06:36] Exercise, depression support, and dementia prevention

[00:08:57] “Exercise snacks”: tiny bursts that add up

[00:13:37] Cardio vs strength: why strong legs matter

[00:20:41] Recovery basics: sleep, consistency, and sustainability

Find Dr. Ginger’s wild blueberry vanilla matcha smoothie recipe here.

Connect with Dr. Ginger Hultin on Instagram, LinkedIn or her website. 

Connect with Dr. Austin Perlmutter on Instagram, LinkedIn or Website. 

Disclaimer: The material presented in this podcast, is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should seek the recommendation of a medical professional regarding a medical condition or treatment or before starting a new nutrition and/or health regimen. 

Orgain, LLC is providing these episodes on an "as is" basis and makes no representations or warranties of any kind with respect to the podcast episodes. Orgain, LLC nor any of its directors, employees or other representatives will be liable for damages arising out of or in connection with the use of this document. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. 

If your brain were a car, what would you put in the gas tank? The brain is one of the body’s most energy-hungry organs, and what fuels it plays a major role in how it functions in the years to come.

Dr. Ginger Hultin sits down with Dr. Austin Perlmutter, physician, researcher, and bestselling author, to shed light on how daily inputs can meaningfully support brain health. Together, they explore the powerful link between brain function and metabolic health, explaining why the foods and macronutrients that benefit your body also benefit your brain. From added sugars to ultra-processed foods, they trace how dietary patterns influence neuroinflammation and the body’s broader systems. They also discuss when supplements may play a supportive role if nutrition alone isn’t quite enough. For Dr. Perlmutter, it all comes down to small, everyday actions — and if you’re curious what those are, the play button is close by.

In this episode, we’ll cover: 

[00:00:01] The secret to brain health: consistency over time

[00:02:42] Why blood sugar and metabolism shape how your brain functions

[00:06:03] Playing the long game: daily habits that protect your brain

[00:09:04] Ultra-processed foods—what the research suggests

[00:11:47] Brain-friendly macros: fats, fiber-rich carbs, and protein priorities

[00:18:40] Ginger’s Plate: choosing great olive oil + an easy vinaigrette

[00:20:47] Neuroinflammation: the link to mood, cognition, and dementia risk

[00:26:10] Evidence-backed supplements: omega-3s, magnesium, and creatine

Find Dr. Ginger’s grapefruit vinaigrette recipe here.

Connect with Dr. Ginger Hultin on Instagram, LinkedIn or her website. 

Connect with Dr. Austin Perlmutter on Instagram, LinkedIn or Website. 

Disclaimer: The material presented in this podcast, is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should seek the recommendation of a medical professional regarding a medical condition or treatment or before starting a new nutrition and/or health regimen. 

Orgain, LLC is providing these episodes on an "as is" basis and makes no representations or warranties of any kind with respect to the podcast episodes. Orgain, LLC nor any of its directors, employees or other representatives will be liable for damages arising out of or in connection with the use of this document. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. 

What does healthy really mean to you? If you haven’t checked in with your definition lately, let this episode be your sign that it might be time to reevaluate.

In this episode, psychotherapist and CEO of Shift Collab, Megan Rafuse, returns for an important conversation about understanding health in 2026 from beyond the scale, trends, and external voices. Together, Megan and Ginger start by exploring our roots and how health messaging has shaped our relationship with food over decades, from the diet culture of the early 2000s to the perfectionism on today's social media feeds. 

Megan and Ginger dive into why so much of this work comes down to reframing our internal dialogue, from the clothes we wear to the comparison traps we get caught in, to the language we use when talking about our bodies and the bodies of others. If your day could use a little less comparison and a whole lot more understanding, this episode is a great place to start.

In this episode, we’ll cover: 

[00:00:03] How our definition of “healthy” is shaped

[00:02:35] The lasting impact of diet culture and generational body messaging

[00:08:24] When “healthy” behaviors become harmful

[00:11:21] Body image, comparison culture, and the pressure to bounce back

[00:13:14] Releasing shame tied to body changes

[00:20:05] Social media and how comparison affects self-worth

[00:23:07] How core beliefs shape the way we see ourselves and others

[00:32:14] A grounding first step for body image and health

Connect with Dr. Ginger Hultin on Instagram, LinkedIn or her website. 

Connect with Megan Rafuse on Instagram, LinkedIn or website. 

Disclaimer: The material presented in this podcast, is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should seek the recommendation of a medical professional regarding a medical condition or treatment or before starting a new nutrition and/or health regimen. 

Orgain, LLC is providing these episodes on an "as is" basis and makes no representations or warranties of any kind with respect to the podcast episodes. Orgain, LLC nor any of its directors, employees or other representatives will be liable for damages arising out of or in connection with the use of this document. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. 

How are those New Year’s resolutions going? Have you started working toward everything you hoped for this year? If those questions bring up a little discomfort, take a breath — you’re not alone.



In this episode, Dr. Ginger Hultin dives into realistic, compassionate goal-setting with psychotherapist and CEO of Shift Collab, Megan Rafuse. When it comes to health goals, it’s easy to slip into cycles of self-criticism, perfectionism, and shame, especially for high-achieving, motivated people. Together, Ginger and Megan unpack why this happens and, more importantly, what actually helps. From shrinking goals into manageable steps, to evaluating the season of life you’re in, to building the right support systems, this conversation offers a practical framework for change.

In this episode, we’ll cover: 

[00:00] Why health goals feel overwhelming in the new year

[03:44] How to set realistic health goals that actually fit your real life

[06:25] Why most health goals fail

[08:20] Perfectionism, high achievers, and the pressure of “doing health right”

[10:46] Behavioral activation, micro-goals, and taking tiny steps

[15:19] Season-of-life goal setting and sustainable, supportive tradeoffs

[18:40] Creating a support system for health goals

[21:23] Why being human is part of successful behavior change

Connect with Dr. Ginger Hultin on Instagram, LinkedIn or her website. 

Connect with Megan Rafuse on Instagram, LinkedIn or website. 

Disclaimer: The material presented in this podcast, is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should seek the recommendation of a medical professional regarding a medical condition or treatment or before starting a new nutrition and/or health regimen. 

Orgain, LLC is providing these episodes on an "as is" basis and makes no representations or warranties of any kind with respect to the podcast episodes. Orgain, LLC nor any of its directors, employees or other representatives will be liable for damages arising out of or in connection with the use of this document. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. 

Nutrition advice is everywhere, but trustworthy, evidence-based guidance can be hard to find. That’s where season four of The Good Clean Nutrition Podcast comes in! 

Host Dr. Ginger Hultin returns alongside an incredible lineup of experts to help you make sense of the latest in nutrition science. This season, you’ll hear more from Ginger throughout each episode as she shares reflections and insights along the way, translating research into realistic, meaningful steps. If you’re looking for grounded guidance, thoughtful conversations, and realistic wellness strategies you can actually use, this season is for you! 

Connect with Dr. Ginger Hultin on Instagram, LinkedIn or her website. 

Disclaimer: The material presented in this podcast, is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should seek the recommendation of a medical professional regarding a medical condition or treatment or before starting a new nutrition and/or health regimen. 

Orgain, LLC is providing these episodes on an "as is" basis and makes no representations or warranties of any kind with respect to the podcast episodes. Orgain, LLC nor any of its directors, employees or other representatives will be liable for damages arising out of or in connection with the use of this document. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. 

If you follow health and nutrition conversations online, you’ve likely seen the debates about “processed” and “ultra-processed” foods. But what’s grounded in science, and what’s simply clickbait?

In this episode, Dr. Ginger Hultin is joined by fellow myth-buster, registered dietitian, and nutrition communicator Elizabeth (Liz) Ward to bring essential nuance back into the processed-food conversation. Together, they break down what these terms really mean, where modern classification systems like NOVA fall short, and why saying “no” to all processed foods can actually limit accessibility and overlook major public-health wins. From long ingredient lists to hard-to-pronounce additives, Liz and Ginger unpack the facts versus fear, and walk through everyday foods that are often labeled “good,” “bad,” or somewhere in between. 

In this episode, we’ll cover: 

[00:00:00] What ultra-processed food research really shows 

[00:01:50] Defining processed foods: from whole to ultra-processed

[00:02:52] The NOVA classification system explained

[00:05:46] How processing improves nutrition: fortification and public health

[00:08:35] Why some ultra-processed foods can still be nutritious

[00:11:29] Common food label myths and how to read ingredients wisely

[00:13:45] Access, convenience, and the role of processed foods in real life

[00:22:03] Final takeaways: moving beyond fear

Connect with Dr. Ginger Hultin on Instagram, LinkedIn or her website. 

Connect with Elizabeth Ward on Instagram, LinkedIn or website. 

Disclaimer: The material presented in this podcast, is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should seek the recommendation of a medical professional regarding a medical condition or treatment or before starting a new nutrition and/or health regimen. 

Orgain, LLC is providing these episodes on an "as is" basis and makes no representations or warranties of any kind with respect to the podcast episodes. Orgain, LLC nor any of its directors, employees or other representatives will be liable for damages arising out of or in connection with the use of this document. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. 

If counting calories and cutting out “bad” foods haven’t led to lasting change, it may be because nutrition is far more complex than simple math. In this episode, Dr. David Wiss returns for an eye-opening conversation with host Dr. Ginger Hultin that challenges mainstream narratives about weight, willpower, and what “healthy eating” really means.

Together, they unpack why the calorie model continues to dominate despite its limitations, and how it overlooks the roles of neurobiology and lived experience. From the science and controversy of ultra-processed foods to the connection between added sugars, fiber, and mood, this episode offers a refreshingly compassionate and systems-focused approach. If you’re ready to shift away from reductive nutrition advice and gain a better understanding of the social forces that shape eating behaviors, this conversation will leave you feeling informed, empowered, and deeply understood.

In this episode, we’ll cover: 

[00:00:00] Count fiber, not calories

[00:00:31] Setting up the calorie + ultra processed food conversation

[00:02:48] Why the calorie model falls short

[00:05:35] What “ultra-processed” really means

[00:08:59] Values-based eating approach

[00:10:54] Added sugar, fiber & mental health link

[00:13:17] When nutrition advice becomes triggering

[00:14:14] Trauma-informed nutrition care

[00:15:41] Final takeaway: let your nutrition evolve

Connect with Dr. Ginger Hultin on Instagram, LinkedIn or her website. 

Connect with Dr. David Wiss on Instagram, LinkedIn or Website. 

Disclaimer: The material presented in this podcast, is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should seek the recommendation of a medical professional regarding a medical condition or treatment or before starting a new nutrition and/or health regimen. 

Orgain, LLC is providing these episodes on an "as is" basis and makes no representations or warranties of any kind with respect to the podcast episodes. Orgain, LLC nor any of its directors, employees or other representatives will be liable for damages arising out of or in connection with the use of this document. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. 

If the gut and brain are as interconnected as emerging research suggests, it’s no surprise that our mental health, early life experiences, and eating patterns are deeply intertwined.



In this episode, Dr. David Wiss joins Ginger for a powerful conversation about how early adversity, trauma, and mental health conditions like anxiety, depression, and ADHD influence nutrition and our relationship with food. Dr. Wiss breaks down each of the most common mental health disorders and explains how they intersect to shape behaviors like emotional eating, impulsive eating, and addiction-like patterns. Together, he and Ginger unpack the complexity of restriction and explore how burnout, the gut–brain axis, and inflammation drive eating behaviors in ways that have nothing to do with willpower. If you’re looking to better understand the deep ties between your mind, body, and personal history, this episode offers the clarity and compassion you’ve been searching for.

In this episode, we’ll cover: 

[00:00:00] How early-life trauma affects biology and mental health

[00:02:24] How adversity increases addiction risk and shapes food behaviors

[00:04:48] Food addiction, hedonic eating, and the spectrum of eating patterns

[00:05:52] Depression, inflammation, and how nutrition impacts mood

[00:11:59] How ultra-processed foods are engineered to boost reward

[00:13:38] Why adding fiber and plants helps more than restrictive diets

[00:15:41] How stress and burnout drive emotional and convenience eating

[00:18:47] First steps to uncover emotional roots of eating habits

Connect with Dr. Ginger Hultin on Instagram, LinkedIn or her website. 

Connect with Dr. David Wiss on Instagram, LinkedIn or Website. 

Mentioned in Episode 

• Twice-Baked Protein Sweet Potatoes Recipe

Disclaimer: The material presented in this podcast, is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should seek the recommendation of a medical professional regarding a medical condition or treatment or before starting a new nutrition and/or health regimen. 

Orgain, LLC is providing these episodes on an "as is" basis and makes no representations or warranties of any kind with respect to the podcast episodes. Orgain, LLC nor any of its directors, employees or other representatives will be liable for damages arising out of or in connection with the use of this document. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. 

Sometimes finding the right solution means turning to more than one source for a solution, and the same is true for our bodies! In this episode, Dr. Vivian Asamoah returns to continue the conversation on the evolving science of gut-brain health, from the complexities of microbiome testing to how medications, nutrition, and integrative care work together to support true healing. Ginger and Dr. Asamoah unpack what patients really need to know about functional testing, why results can be confusing, and how to take practical steps without getting lost in the data. They also explore the important role of medications within integrative practice and how collaboration between dietitians, physicians, and other specialists helps patients feel heard, supported, and empowered on their gut-healing journey.

In this episode, we’ll cover: 

[00:00:00] How quickly the microbiome changes and why food drives gut health

[00:00:20] A food-first approach to healing the gut and the critical role of fiber

[00:02:05] What microbiome testing can, and can’t, tell us

[00:04:30] Biohacking, oversimplification, and the real science of gut health

[00:05:42] When medications like SSRIs or TCAs can support gut-brain disorders

[00:07:34] Integrative care: antibiotics, teamwork, and knowing when to refer

[00:09:40] Validating symptoms and key steps to start healing the gut-brain connection

Connect with Dr. Ginger Hultin on Instagram, LinkedIn or her website. 

Connect with Dr. Vivian Asamoah on Instagram, LinkedIn or her website.

Disclaimer: The material presented in this podcast, is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should seek the recommendation of a medical professional regarding a medical condition or treatment or before starting a new nutrition and/or health regimen. 

Orgain, LLC is providing these episodes on an "as is" basis and makes no representations or warranties of any kind with respect to the podcast episodes. Orgain, LLC nor any of its directors, employees or other representatives will be liable for damages arising out of or in connection with the use of this document. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. 

It’s easy to think of digestion as a one-way process,  but the conversation between your gut and your brain is far more complex. From mood to memory to overall well-being, this “gut-brain axis” plays a critical role in how we feel and function every day.

In this episode, Dr. Ginger Hultin sits down with Dr. Vivian Asamoah, a board-certified gastroenterologist and internal medicine physician, to explore the fascinating science of how your microbiome communicates with your brain. They break down what the gut-brain connection really means, the role of the microbiome and vagus nerve in mood regulation, and why paying attention to digestive health can have ripple effects on mental clarity and emotional balance. Dr. Asamoah also shares practical advice for recognizing gut signals that shouldn’t be ignored,  and what they might be trying to tell you.

If you’ve ever wondered how food, stress, and microbes shape your mindset, this episode will change the way you think about your gut.

In this episode, we’ll cover: 

[00:00:00] What the gut-brain axis is and how your gut “talks” to your brain

[00:02:25] How neuroscience and gastroenterology intersect

[00:03:40] Common gut issues, why women experience them most

[00:04:49] Disorders of gut-brain interaction

[00:06:12] The vagus nerve connection, how your gut signals your brain

[00:08:11] How gut bacteria influence mood, stress, and mental health

[00:13:11] Nutrition and lifestyle habits that support a healthy microbiome

[00:20:07] Prebiotics, probiotics & postbiotics

[00:21:53] Key takeaways for overall wellness



Connect with Dr. Ginger Hultin on Instagram, LinkedIn or her website. 

Connect with Dr. Vivian Asamoah on Instagram or LinkedIn.

Disclaimer: The material presented in this podcast, is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should seek the recommendation of a medical professional regarding a medical condition or treatment or before starting a new nutrition and/or health regimen. 

Orgain, LLC is providing these episodes on an "as is" basis and makes no representations or warranties of any kind with respect to the podcast episodes. Orgain, LLC nor any of its directors, employees or other representatives will be liable for damages arising out of or in connection with the use of this document. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties.