Eat Your Greens with Dr. Black | From nutrition to everyday habits—health made doable

Text Dr. Black your questions or comments.

After three seasons of Eat Your Greens with Dr. Black, one lesson has become increasingly clear: knowing what supports our health is not the same as being able to do it consistently.

In this season finale, I revisit some of my favorite conversations and key moments from Season 3. We’ll hear insights from preventive cardiologist Dr. Kelly Ratheal, fitness trainer Laura Coleman, and psychiatrist Dr. Shravan Kakani. I also return to episodes about cholesterol, chronic inflammation, the Mediterranean diet, DASH, the MIND diet, and habit change.

Al...

Text Dr. Black your questions or comments.

Protein water. Fiber brownies. Pickle juice hydration shots. Protein donuts with caffeinated strawberry milk. At some point, food stopped being food and became a wellness optimization project.

In this episode, Dr. Black takes a slightly sarcastic trip through three nutrition trends that have gotten out of hand: electrolyte products, fiber maxxing, and protein-fortified everything. Hydration, fiber, and protein all matter—but that doesn’t mean every person needs expensive powders, supplements, and upgraded versions of ordinary foods.

You’ll hear:

Text Dr. Black your questions or comments.

Can you really eat to protect your memory? It's a question many of us start asking as we get older—especially if dementia runs in the family. In this episode, I take a look at what the research actually tells us and separate the science from the hype.

We'll explore the MIND diet, an eating pattern developed by combining the most brain-friendly aspects of the Mediterranean and DASH diets. I'll explain what makes it different, what the evidence shows, and why researchers believe it may help support long-term br...

Text Dr. Black your questions or comments.

Healthy, lower-sodium meals do not have to be bland, complicated, or time-consuming.

In this episode, I’m sharing one of my favorite low-tech kitchen hacks: freezing homemade green sauce in an ordinary ice-cube tray. These little flavor bombs can turn basic grains, beans, vegetables, potatoes, pasta, or rice into a fast weekday meal that you will actually look forward to eating.

I’ll walk you through my flexible green-sauce framework, explain how I build flavor using herbs, acid, aromatics, spices, and olive oil, and share two comb...

Text Dr. Black your questions or comments.

High blood pressure affects nearly half of adults, but genetics aren't the whole story. The food you eat every day has a powerful influence on your blood pressure—and it's not just about salt.

In this episode, I explain what blood pressure actually measures, why it tends to rise as we age, and how simple lifestyle changes can make a meaningful difference. We take a practical look at the DASH diet (Dietary Approaches to Stop Hypertension), one of the most thoroughly researched dietary approaches for lowering blood pressure, an...

Text Dr. Black your questions or comments.

Eating more fruits and vegetables doesn't have to mean another boring salad or the same old side of broccoli. Some of the most powerful anti-inflammatory foods are also the most colorful—and there are far more creative ways to enjoy them than you might think.

In this episode, I explore why colorful plant foods are so beneficial for your health and share practical, out-of-the-box ideas for bringing more vibrant ingredients into your meals. From savory turmeric oatmeal and sweet potato black bean tacos to blueberry salsa and rainbow hu...

Text Dr. Black your questions or comments.

Chronic inflammation is one of the biggest hidden drivers of modern disease — and most people don’t even realize it’s happening. Fatigue, brain fog, headaches, joint pain, digestive issues, and low energy are often dismissed as “normal,” but many of these symptoms are closely tied to chronic low-grade inflammation driven by diet and lifestyle.

In this episode, I break down what inflammation actually is, why it matters, and why the Mediterranean diet remains one of the most evidence-based eating patterns for long-term health. More importantly, I explain how to app...

Text Dr. Black your questions or comments.

Sleep deprivation doesn’t just make you tired—it changes how your brain, body, and hormones function in real time. Even one or two nights of poor sleep can affect your mood, decision-making, and physical health in ways most people underestimate. 

In this episode, I break down what actually happens when you don’t get enough sleep—from impaired focus and increased irritability to changes in appetite hormones and immune function. I also share practical, “health made doable” strategies to help you recover after a bad night and improve your...

Text Dr. Black your questions or comments.

Mental health is complex—but one piece we often overlook is food. What we eat every day directly affects how our brain functions, how we feel, and how we show up in our lives.

In this episode, I sit down with psychiatrist Dr. Sravan Kakani to explore how culinary medicine is reshaping the way we think about mental health. We talk through the science behind the gut-brain connection, what the research actually shows about diet and depression, and how simple, realistic changes can support better mood and resilience. Th...

Text Dr. Black your questions or comments.

Lowering your cholesterol doesn’t have to mean overhauling your entire life. In this episode, I walk through how small, strategic food choices can make a meaningful difference in your numbers—and your long-term heart health.

I focus on what actually moves the needle when it comes to lowering LDL cholesterol through diet. We break down the most effective evidence-based approaches, including key foods to increase, what to limit, and how to make these changes realistic for busy adults and families. I also introduce the concept of a “portfo...

Text Dr. Black your questions or comments.

Muscle loss starts earlier than most people realize — and it accelerates with age. The good news? You have far more control than you think.

In this episode, I sit down with my personal trainer, Laura Coleman, to talk about why strength training becomes essential after age 30 — not for aesthetics, but for metabolic health, bone strength, balance, and long-term independence. We break down the difference between muscle mass and strength, why both matter, and how even small, consistent efforts can dramatically change your health trajectory.

Most importantly, we m...

Text Dr. Black your questions or comments.

Protein is everywhere right now. Protein soda. Protein chips. Protein pancakes. We’ve gone from worrying about fat to obsessing over protein—and the messaging is all over the place. So the real question is: are we eating too much… or not enough?

In this episode, I break down what protein actually does in the body, how scientists determine how much we need, and why the old 0.8 g/kg recommendation isn’t the whole story. I also take a hard look at my own plant-forward bias and examine whether...

Text Dr. Black your questions or comments.

In this episode of Eat Your Greens, I’m joined by April Jones, a pediatric nurse practitioner and the creator of HealthQuest, a gamified, evidence-based wellness platform designed to help kids and families build healthy habits together—without shame, pressure, or perfectionism.

We talk about why so many wellness programs fail families, how HealthQuest uses barrier assessments instead of guesswork, and why teaching mindfulness—especially around hunger, fullness, and emotions—is one of the most overlooked skills in pediatric health.

April al...

Text Dr. Black your questions or comments.

The 2025-2030 Dietary Guidelines for Americans were released earlier this year and are generating a lot of dialogue. In spite of this, many people don’t actually know what they are, who they’re meant for, or how they’re created.

In this episode, I walk through what the Dietary Guidelines for Americans are, why they exist, and how they influence the food environment around us—from school meals to public health messaging. I compare the newest 2025–2030 guidelines to the previous version, explain the shift in visuals from MyPlate to...

Text Dr. Black your questions or comments.

March 22 is National Broccoli Day — and somehow I’ve never done a full episode on one of the most powerful vegetables we have.

In this Fun Facts episode, I break down why this cruciferous vegetable has earned its “superfood” reputation — from fiber and micronutrients to the powerful compound sulforaphane. I explain how broccoli supports cardiometabolic health, why preparation method matters more than most people realize, and how even small amounts per week are associated with meaningful reductions in chronic disease risk.

I also share practical...

Text Dr. Black your questions or comments.

Dietary fat is one of the most confusing topics in nutrition. One decade it’s the villain. The next, it’s the hero. Right now, social media is telling us that seed oils are toxic and beef tallow is a health food.

In this episode, I break down dietary fat in a way that’s practical and evidence-based but not boring. I explain what fat is, why we need it, how different types of fat behave in the body, and why the current seed-oil-versus-tallow debate misses the real issue...

Text Dr. Black your questions or comments.

Carbs have a reputation problem.

We’re often told they’re the reason for weight gain, blood sugar issues, and that afternoon crash—so the solution must be to cut them out. But that approach usually backfires. Not because people lack discipline, but because carbs are deeply woven into the foods we love, our cultures, and our daily routines.

In this episode, I move beyond sugar and talk about starchy foods like rice, potatoes, pasta, and bread—the foods many people feel guilty about eating.<...

Text Dr. Black your questions or comments.

Sugar is one of the most confusing topics in nutrition — not because it’s inherently complicated, but because it’s often discussed in extremes.

In this episode, I take a step back and focus on making the science of sugar clear, practical, and usable. The goal isn’t to eliminate sugar or label foods as “good” or “bad,” but to help you understand how different forms of sugar affect the body so you can make choices that actually support your health.

We talk through what sugar reall...

Text Dr. Black your questions or comments.

Is willpower really the key to success? Not according to neuroscience. In this episode, I walk you through what truly drives habit formation — and why biology, mood, stress, sleep, hormones, and environment matter far more than discipline.

We’ll explore:

You’ll also learn bonus tools like the One-Minute Rule...

Text Dr. Black your questions or comments.

Most people who go on weight-loss diets regain the weight — and often gain back even more. In this episode, I explain why that happens and why it’s not a personal failure. It’s biology.

I walk you through how rapid weight loss slows your metabolism, reduces muscle mass, shifts key hormones like leptin and ghrelin, increases cravings, and intensifies hunger — creating the perfect setup for rebound weight gain.

You’ll also learn:

Text Dr. Black your questions or comments.

Heart disease has been the #1 cause of death in the U.S. for decades — but it doesn’t have to be your future. In this episode, I talk with Dr. Kelly Ratheal, a cardiologist and lipid specialist with a strong focus on prevention and lifestyle medicine. We dig into:

Text Dr. Black your questions or comments.

In this short solo episode — a preview of Season 3 — Dr. Black shares a practical, uplifting look at how to live not just longer, but better.

You’ll learn why chronic diseases like heart disease, diabetes, fatty liver, and dementia are more connected than most people realize — and how that’s actually good news.

Using evidence-based, doable strategies, Dr. Black walks through five simple ways to add years to your life and life to your years — starting with what you can add to your plate, not what you have to...

Text Dr. Black your questions or comments.

As we wrap up Season 2 and get ready for an exciting new year of Eat Your Greens, I wanted to revisit a few of my favorite episodes from the past — ones that still feel just as relevant today.

Whether you’re hearing this for the first time or giving it another listen, I hope it reminds you how small, everyday choices can really add up to better health.

Season 3 launches in January with fresh conversations and new inspiration — but for now, enjoy this encore presentation fro...

Text Dr. Black your questions or comments.

Season 3 of Eat Your Greens kicks off this January!

In this short teaser, I share what’s coming next — new conversations, a renewed focus on real-world habits, and a fresh look at how to make healthy living simpler and more sustainable.

Whether you’re new here or have been with me since the beginning, this season is all about turning good intentions into everyday actions that actually stick.

Subscribe now so you don’t miss the first episode — an inspiring conversation with a cardiologist about prot...

Text Dr. Black your questions or comments.

As we wrap up Season 2 and get ready for an exciting new year of Eat Your Greens, I wanted to revisit a few of my favorite episodes from the past — ones that still feel just as relevant today.

Whether you’re hearing this for the first time or giving it another listen, I hope it reminds you how small, everyday choices can really add up to better health.

Season 3 launches in January with fresh conversations and new inspiration — but for now, enjoy this encore presentation fro...

Text Dr. Black your questions or comments.

As we wrap up Season 2 and get ready for an exciting new year of Eat Your Greens, I wanted to revisit a few of my favorite episodes from the past — ones that still feel just as relevant today.

Whether you’re hearing this for the first time or giving it another listen, I hope it reminds you how small, everyday choices can really add up to better health.

Season 3 launches in January with fresh conversations and new inspiration — but for now, enjoy this encore presentation fro...

Text Dr. Black your questions or comments.

In this Season 2 finale of Eat Your Greens, I dive into what the science really says about food and lifestyle choices that can lower breast cancer risk, improve survival rates, and support overall health.

You’ll learn:

Text Dr. Black your questions or comments.

Food reactions can be scary and confusing—especially when your child is the one experiencing them. Is it a true allergy? A sensitivity? Something else entirely?

In this replay of one of my most popular episodes, I break down the real differences between food allergies, intolerances, and sensitivities—what they are, how they happen, and why getting the right diagnosis matters.

You’ll hear:

Text Dr. Black your questions or comments.

Today on Eat Your Greens with Dr. Black, Chef Leah Sarris, MBA, RD, LDN, CCMS joins me to talk about the origins of culinary medicine, the creation of the Goldring Center at Tulane, and how the Health meets Food curriculum became a nationwide movement. We discuss how to build practical, equitable, food-as-medicine programs—from teaching kitchens to food banks—and how this work can help shift healthcare toward prevention.

Topics we cover:

Text Dr. Black your questions or comments.

Longevity Isn’t Just About Living Longer—It’s About Thriving As You Age

In this empowering episode of Eat Your Greens, I break down six accessible habits that not only extend your lifespan but also improve your healthspan—the number of years you feel energetic, strong, and mentally sharp.

These strategies aren’t about perfection or extreme diets. They’re rooted in solid science—covering pathways like AMPK, mTOR, telomeres, mitochondrial health, and cellular sen...