Dishing Up Nutrition
Health, Fitness & Longevity
About
Learn the connection between what you eat and how you feel. Join us each week as licensed nutritionists and dietitians from Nutritional Weight & Wellness share practical, real-life solutions for healthier living through balanced nutrition. For over 25 years, we’ve helped thousands of clients and listeners discover how real food – animal protein, healthy fat, nutrient-dense carbohydrates – can increase energy, stabilize moods, jumpstart metabolism, eliminate cravings, restore digestion, balance hormones and so much more! For recipes, articles and more, visit us at weightandwellness.com
Episodes
- Tips for Natural Cortisol Reduction - Ask a Nutritionist
This episode explores how cortisol impacts the body, covering its effects on energy, mood, and sleep. It provides natural strategies for cortisol reduction, including balanced meals, blood sugar support, and stress-reducing nutrients. The…
- How to Avoid Type 2 Diabetes with Real Food
This episode of Dishing Up Nutrition discusses how insulin resistance develops and how real food, balanced meals, and lifestyle habits can help prevent or reverse Type 2 diabetes. It offers practical strategies for metabolic health and blo…
- Can You Reverse Lactose Intolerance?
This episode of Dishing Up Nutrition discusses lactose intolerance, including its development and potential for reversal. It provides information to help listeners understand their bodies and make informed dietary choices.
- Client Success Story with Vanessa
In this episode, Vanessa discusses her experience with a continuous glucose monitor (CGM). She shares how blood sugar data helped her modify her diet and improve her energy and mood.
- Grilling with Chef Marianne
Dietitian Amy Crum and Chef Marianne Jurayj discuss grilling. They cover recipes for chicken, burgers, vegetables, fruit, and homemade marinades, along with tips for batch-cooking.
- Understanding Menopause and Anxiety: Support and Solutions
This episode of Dishing Up Nutrition discusses the connection between perimenopause and anxiety, explaining how hormonal changes can impact mood, sleep, and stress. It offers practical nutrition and lifestyle strategies to help balance hor…
- Healthy Snacks to Satisfy Your Cravings - Ask a Nutritionist
This episode of Dishing Up Nutrition provides practical, real-food snack ideas for various cravings, including sweet, chocolate, salty, and nighttime. Examples include yogurt with berries, protein shakes, and apple slices with nut butter.
- Essential Nutritional Strategies for GLP 1 Success
This episode of Dishing Up Nutrition discusses essential nutritional strategies for individuals using GLP-1 medications. Dietitians explain how these medications affect appetite, digestion, and metabolism, and provide guidance on what to e…
- Cooking For One? Tips, Tricks, & Meal Ideas - Ask a Nutritionist
This episode of Dishing Up Nutrition provides practical strategies for cooking for one. It covers tips for easier meal preparation, flexible options, and nourishing recipes to make solo cooking more manageable.
- Endometriosis 101: Signs, Symptoms, & Support
This episode of Dishing Up Nutrition discusses endometriosis, covering its symptoms, diagnostic difficulties, and links to inflammation, hormone imbalance, and gut health. It also explores nutrition-based strategies for managing the condit…
- How to Know If You Are Lactose Intolerant - Ask a Nutritionist
Dietitian Amy Crum explains lactose intolerance, its symptoms, and the difference between lactose intolerance and dairy sensitivity. She also discusses the role of gut health in lactose digestion.
- Foods to Help Heal a Brain Injury
In this episode, dietitians Britni Vincent and Brandy Buro discuss the role of real food nutrition in healing a brain injury. They cover inflammation, blood sugar balance, and specific foods and supplements that may aid recovery.
- Beyond the Scale: Rethinking Ideal Body Weight - Ask a Nutritionist
In this episode, dietician Leah Kleinschrodt examines common tools like BMI and ideal body weight formulas. She explains their shortcomings and highlights other health markers and lifestyle factors that are more indicative of overall healt…
- Multiple Sclerosis (MS) Diet: Best Foods, What to Avoid, and Key Supplements
This episode of Dishing Up Nutrition features dietitians Melanie Beasley and Brandy Buro discussing multiple sclerosis (MS) and the role of nutrition in brain health and symptom management. They explore how inflammation, blood sugar balanc…
- How Depression & Gut Bacteria Are Connected - Ask a Nutritionist
This episode of Ask a Nutritionist explores the connection between depression and gut bacteria. Nutritionist Kara Carper discusses the gut-brain axis, serotonin production, inflammation, and microbiome diversity, and shares practical nutri…
- Nutrition for Colon Cancer Prevention
This episode of Dishing Up Nutrition discusses the role of nutrition and gut health in colon cancer prevention and recovery. Kara Carper and Brandy Buro explain how diet, inflammation, and the microbiome influence colon health, offering pr…
- Shingles Nutrition Prevention & Support - Ask a Nutritionist
This episode of Dishing Up Nutrition discusses shingles prevention and support. Registered dietitian Amy Crum explains how the shingles virus can reactivate when the immune system is weakened and shares nutrition and lifestyle strategies f…
- Kidney Stones 101: Symptoms, Root Causes & Real-Food Prevention
In this episode, dietitians discuss kidney stone causes, warning signs, and prevention through nutrition. They cover hydration, the impact of sugar, soda, sodium, and ultra-processed foods, and the role of magnesium and calcium in a real-f…
- Fish Oil vs. Cod Liver Oil: Which One Should You Actually Take? - Ask a Nutritionist
In this episode, dietitian Alyssa Krejci differentiates fish oil and cod liver oil. She discusses the health benefits of omega-3s, the importance of EPA and DHA, and the role of vitamins A and D in cod liver oil. Krejci also provides advic…
- A Dietitian Conversation About the New Dietary Guidelines
In this episode of Dishing Up Nutrition, dietitians Teresa Wagner and Brandy Buro break down the new Dietary Guidelines. They discuss key themes such as prioritizing whole foods, protein, healthy fats, and fiber, as well as reducing added…
- Foods That Give Your Pancreas a Break - Ask a Nutritionist
This episode of Dishing Up Nutrition with dietitian Teresa Wagner discusses pancreas function, how pancreatitis develops, and the impact of food and lifestyle choices on pancreas health. It covers anti-inflammatory eating, balancing protei…
- Client Success Story with Shawna
This episode of Dishing Up Nutrition features an interview with Shawna, a client of Nutritional Weight & Wellness. She discusses her son's autism diagnosis and the positive changes observed after implementing a gluten- and dairy-free diet,…
- How to Read a Nutrition Label - Ask a Nutritionist
In this episode of Ask a Nutritionist, registered dietitian Leah Kleinschrodt explains how to read a nutrition label. The discussion covers understanding ingredients, identifying hidden sugars, interpreting serving sizes, and evaluating ma…
- High Blood Pressure Diagnosis? What To Change First
This episode of Dishing Up Nutrition focuses on initial steps to naturally lower blood pressure following a high blood pressure diagnosis. Kara Carper and Brandy Buro provide guidance beyond common advice like "cut the salt" or "lose weigh…
- Dairy That Supports Your Heart and Dairy That Doesn't - Ask a Nutritionist
In this episode of Dishing Up Nutrition, dietitian Amy Crum clarifies the role of dairy in heart health. She discusses which dairy foods support heart health, highlights the benefits of full-fat fermented dairy over fat-free options, and e…
- Seasonal Affective Disorder (SAD): Symptoms, Causes & Natural Solutions That Work
This episode of Dishing Up Nutrition discusses Seasonal Affective Disorder (SAD), covering its symptoms, causes, and natural solutions. Dietitians Melanie Beasley and Brittni Vincent also explain how sleep, caffeine, and alcohol can impact…
- Can You Take Too Many Vitamins or Supplements? - Ask a Nutritionist
In this episode, dietitian Alyssa discusses whether it's possible to take too many vitamins or supplements, explaining signs of vitamin toxicity and which vitamins require caution. She also covers safe supplementation practices and the imp…
- Sugar and Heart Health: Understand the Connection and Your Next Steps
This episode of Dishing Up Nutrition explores the connection between sugar, high-carb foods, and heart health. Dietitians Leah Kleinschrodt and Teresa Wagner discuss specific lab markers and real-food strategies to support cardiovascular w…
- Yogurt and Fermented Foods: Smart Choices 101
This episode of Dishing Up Nutrition discusses healthy yogurt choices, the meaning of "live cultures," and other fermented foods that support gut health with Brandy Buro MS, RD, LD.
- Add These Everyday Habits and Foods for Stronger Bones
On Dishing Up Nutrition, registered dietitians Melanie Beasley and Britni Vincent share everyday habits and real-food strategies to slow bone loss and support stronger bones. They focus on bone health in midlife and beyond.
- Have Morning Sickness? What to Eat to Stay Nourished - Ask a Nutritionist
This episode of Dishing Up Nutrition discusses morning sickness. Registered dietitian Britni Vincent explains its causes, including blood sugar, hormones, and metabolism, and offers real-food strategies for nourishment.
- Dental Health with special guest Dr. Michelle Jorgensen
Leah Kleinschrodt, RD and Dr. Michelle Jorgensen discuss dental health and its connection to whole-body health. They cover what teeth and gums can reveal, common dental fixes, and the role of food and minerals.
- The Surprising Role of Fiber in Cholesterol - Ask a Nutritionist
Dietitian Amy Crum explains the role of soluble fiber in lowering LDL cholesterol and discusses dietary fiber sources and supplements. She also touches on the connection between gut health and cholesterol.
- GLP-1 with Guidance: Why Working with a Nutritionist Changes Everything
Dietitians Britni Vincent and Brandy Buro discuss GLP-1 medications. They explain the importance of nutrition support while on these medications and how to protect metabolism, muscle, and digestion.
- Tired of Animal Protein (Even Though You Know You Should Eat It)?
Alyssa Krejci, a dietitian, explains the importance of protein and the benefits of animal protein. She offers strategies to meet protein requirements with alternative options, such as protein stacking.
- Are You Low In Protein? The Early Signs to Watch For
In this episode of Dishing Up Nutrition, registered dietitians Melanie Beasley and Britni Vincent discuss the early signs of low protein and provide practical tips for increasing real-food protein intake throughout the day.
- Client Success Story with Cheryl [REPLAY]
Cheryl discusses her successful two-year weight loss journey and maintenance through the Nutrition 4 Weight Loss Foundations program. She shares insights on how she achieved and maintained her weight loss, found peace with food, and improv…
- 2026 Health Goals: Where Nutritionists Want You to Start
This episode features registered dietitians Leah Kleinschrodt and Teresa Wagner, who share foundational habits for health goals. They discuss simple nutrition priorities, realistic goal setting, and small changes for a supported start to t…
- How Does Cortisol Relate to Weight? - Ask a Nutritionist [REPLAY]
This episode of Dishing Up Nutrition, "Ask a Nutritionist," features registered dietitian Britni Vincent. She discusses how cortisol functions in the body, its connection to weight, and how stress, sleep, food, and blood sugar can impact i…
- Why Protein Matters Even More in Menopause
This episode of Dishing Up Nutrition discusses why protein is important during menopause. Dietitians Melanie Beasley and Britni Vincent explain how protein is foundational for feeling strong, steady, and nourished during this phase of life.
- Easy To Make Party Food: Dietitian-Approved Apps & Mocktails - Ask a Nutritionist
In this episode, registered dietitian Amy Crum discusses how to create party food and mocktails that promote steady energy and balanced blood sugar during the holiday season. The episode aims to provide practical, dietitian-approved guidan…
- What Our Nutritionists Do (and Recommend You Do) When the Holiday Treat Season Hits
In this episode, dietitians Britni Vincent and Brandy Buro discuss how they navigate holiday eating and treats. They share realistic tips for staying nourished and enjoying the holidays without guilt.
- [Replay] Healthiest Oils For Cooking: Which To Use (and Which to Skip) - Ask a Nutritionist
This episode of Dishing Up Nutrition discusses healthy cooking oils. It covers what types of oils to use, which ones are good for high-heat cooking, and how to choose the right oil.
- Beat Brain Fog: Why It Happens and How to Fix It
This episode of Dishing Up Nutrition discusses the causes of brain fog, such as mental fatigue and difficulty concentrating. Dietitians Melanie Beasley and Britni Vincent explain how simple nutrition changes, including addressing blood sug…
- The Lab & Health Tests Nutritionists Recommend (and Why) - Ask a Nutritionist
In this episode, dietitian Brandy Buro explains key lab tests for an annual physical, such as vitamin D, fasting glucose, insulin, A1C, and a full cholesterol panel. She also covers advanced heart-health markers and how optimal lab ranges…
- Holiday Wellness Gift Ideas from Our Nutrition Team
In this episode, Britni and Brandy from Dishing Up Nutrition share their 2025 wellness gift guide. They discuss gift ideas including kitchen staples, snack ideas, supplements, movement-friendly items, and self-care gifts.
- How to Balance Blood Sugar and Heart Health During the Holidays
This episode discusses strategies to balance blood sugar and heart health during the holidays. It covers how holiday habits affect triglycerides, HDL, and insulin sensitivity, and offers practical tips for staying healthy during the season.
- The Real Reason You're Bloated After Eating
This episode of Dishing Up Nutrition explores the reasons behind post-meal bloating. Nutritionist Kara Carper and dietitian Brandy Buro discuss common triggers, gut health issues, and strategies for a bloat-friendly diet.
- The Cheapest Healthy Foods (and What to Skip!) - Ask a Nutritionist
This episode of Ask a Nutritionist with dietitian Amy Crum discusses affordable healthy foods and meal planning. It covers tips for budgeting, reducing food waste, and making cost-effective meal choices.
- A Happy, Healthy Thanksgiving – With Guest Chef Marianne
This episode of Dishing Up Nutrition offers guidance on creating a healthy Thanksgiving meal. Dietitian Leah Kleinschrodt and Chef Marianne discuss balanced plate strategies, upgraded sides, and options for gluten- and dairy-free guests.