Eat Your Greens with Dr. Black | From nutrition to everyday habits—health made doable
Eat Your Greens with Dr. Black is your practical guide to building healthy changes that last. Rooted in nutrition and lifestyle medicine, each episode offers science-backed strategies and real-life tips you can actually use—whether you’re a busy parent, managing a chronic condition, or simply want to feel better in your daily life. From food and meal planning to sleep, movement, and stress management, Dr. Black brings clarity and compassion to the challenges of making change. Tune in for actionable takeaways and encouragement to help you eat well, live well, and thrive.
National Broccoli Day: Fun Facts About My Favorite Vegetable
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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...
Beef Tallow vs Seed Oils: The Science Behind the Controversy
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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...
How to Make Carbs Work for You (Not Against You)
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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.<...
How Bad is Sugar, Really?
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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...
How Habits Really Form: Three Science-Backed Strategies for Lasting Change
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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:
Why habits are your brain’s “energy-saving mode”How repetition, context, and reward shape behaviorWhy identity (“I’m the kind of person who…”) mattersThree strategies scientists agree reliably build lasting habitsSimple, actionable examples for nutrition, movement, sleep, and productivityYou’ll also learn bonus tools like the One-Minute Rule...
Your Body Isn’t the Problem: The Science Behind Rebound Weight Gain
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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:
How metabolic adaptation worksWhy losing muscle is more damaging than you thinkThe hormonal “...Heart Disease Starts Early, Prevention Starts Now - with Dr. Kelly Ratheal
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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:
Why heart disease often begins long before adulthoodHow family history influences your riskWhen kids and teens should be screenedThe difference between LDL cholesterol and triglyceridesWhat your triglycerides reveal about insulin resistanceThe truth about statinsWhy building muscle may be the most powe...Five Easy Ways to Protect Your Healthspan
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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...
The Grinch's Guide to Holiday Stress (Replay)
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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...
Season 3 Trailer: From Nutrition to Everyday Habits – Health Made Doable
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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...
Boost Your Immunity This Winter: Evidence-Based Healthy Habits (Replay)
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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...
Outsmart Food Packaging (Replay)
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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...
Season 2 Finale: Beat Breast Cancer Through the Power of Healthy Habits
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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:
The strongest evidence for plant-based foods like fiber, soy, whole grains, and omega-3 fatsWhich foods to limit or avoid for cancer preventionThe role of exercise, sleep, stress management, and social connection in reducing riskPractical steps you can start today—no over...Food Reactions Decoded: Allergies, Intolerances, and Sensitivities Explained (Replay)
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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:
A powerful story from a mom whose baby had a rare and severe reaction (FPIES) to a “safe” first foodHow to recognize...Food, Medicine, and Kitchen Confidence: Chef Leah Sarris on Teaching Health Through Cooking
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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:
How Leah became both a chef and a registered dietitianThe story behind the firs...Longevity Unlocked: Simple Habits That Add Years to Your Life and Life to Your Years
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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...
Don’t Fear the Fungi: How Mushrooms Can Boost Your Plate and Your Health
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Mushrooms aren’t plants—and they’re definitely not boring. In this episode of Eat Your Greens with Dr. Black, I explore the fascinating world of culinary fungi: their nutritional power, unique biology, and why they deserve a starring role in your kitchen.
I’ll take you through the different types of edible mushrooms (including a few you’ve probably never heard of), how to cook them properly, their incredible health benefits—from vitamin D and gut health to cognitive support—and, of course, share some weird and wonderful mush...
Fabulous Fiber: Unlocking the Benefits of a High-Fiber Diet (Replay)
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Is fiber the unsung hero of your plate? In this fan-favorite re-release of Eat Your Greens with Dr. Black, I dive into the many surprising ways dietary fiber supports health—not just digestion! You’ll learn how fiber impacts heart health, blood sugar regulation, weight management, cancer prevention, and even mental health.
I’ll also explore the gut microbiome and why fiber is its favorite food, debunk a few myths (hint: not all carbs are bad), and explain why slow and steady wins the race when ramping up your f...
Hydration Made Easy: Dr. Black's DIY Electrolyte Powder
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In this practical follow-up to my hydration deep dive, I’m sharing easy, affordable DIY electrolyte drink recipes you can make at home. These are tailored for different hydration needs—from daily sipping to workout recovery to post-illness rehydration. You’ll also learn how to customize your flavor with natural ingredients like fresh fruit, herbs, or citrus.
No more wasting money on overpriced powders full of unnecessary additives. Just science-backed hydration that works for you. Check the show notes for your free printable recipe guide!
If you en...
The Science of Hydration: What Your Body Really Needs
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In this episode of Eat Your Greens with Dr. Black, we’re diving deep into the science of hydration. You’ll learn what really happens in your body when you drink water, why electrolytes matter, and how glucose plays a role in optimal absorption. I also unpack common hydration myths—like whether coffee dehydrates you or if lemon water boosts hydration—and examine the claims behind trendy products like alkaline water, sports drinks, and those viral electrolyte powders. Plus, I’ll walk you through how much water you actually need each day a...
Outsmart Food Packaging: How to Read Nutrition Labels Like a Pro
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Feel overwhelmed by food packaging? You’re not alone — and food companies are counting on it. In this episode of Eat Your Greens with Dr. Black, I’ll teach you how to break through the marketing noise and decode nutrition labels in 5 lightning-fast steps. You’ll learn how to spot hidden sugars, check for healthy ingredients, and choose foods that actually support your health goals — without wasting time at the grocery store.
🎯 Ready to become a grocery store special ops agent? Tune in and get your mission briefing!
What You...
Soy Much to Love: Why Tofu Deserves a Spot on Your Plate
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Did you know tofu has been around for over 2,000 years? Or that it’s a complete protein packed with nutrients like calcium, magnesium, and iron? In this fun facts episode of Eat Your Greens with Dr. Black, we’re diving into tofu health benefits and cooking tips, busting common soy myths, and sharing expert tips to make tofu taste amazing (spoiler: don’t just pat it dry with a paper towel!).
Listen in to learn:
✅ Tofu health benefits—why it’s a complete protein and packed with iron, calcium...
Fiber Without the Fiasco: Easy Ways to Boost Fiber Without Bloating
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Did you know most Americans get only half the recommended daily fiber? Low-fiber diets are linked to rising colon cancer rates, type 2 diabetes, and heart disease—but increasing fiber doesn't have to mean uncomfortable bloating or gas. In this episode, Dr. Black breaks down simple, practical ways to boost fiber without the unwanted side effects.
You’ll learn:
✔️ Why fiber is essential for gut and overall health
✔️ The best fiber-rich foods that are easy to digest
✔️ How to increase f...
More Than Margaritas: Celebrating Cinco de Mayo with Authentic Mexican Food
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I love any excuse to talk about delicious food—and Cinco de Mayo gives me the perfect opportunity. In this short and tasty episode, I’m diving into the real story behind the holiday (spoiler: it’s not Mexican Independence Day), how it’s celebrated in Mexico, and how it evolved into the food-filled fiesta we know here in the U.S.
From there, we’ll head straight into the kitchen. I’m sharing how traditional Mexican diets looked before chips and queso took over, and how you can enjoy bo...
Sakura Spotlight: Conveyor Belt Sushi & Hot Pot Adventures
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Thanks for joining me today on the Eat Your Greens with Dr. Black podcast. In this episode, I’m excited to introduce you to an amazing local restaurant in San Marcos that offers healthy, plant-predominant options. I sit down with Dalton, the general manager of Sakura, to dive into the restaurant's unique offering, including conveyor belt sushi and hot pot dishes. Sakura provides a variety of plant-based options, such as fully customizable vegan sushi rolls and a diverse selection of vegetables and vegan proteins for the hot pot. They also of...
From Beer to Kimchi: The Magic of Fermented Foods
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In this fun and informative episode of Eat Your Greens with Dr. Black, I explore the fascinating world of fermented foods. From ancient beer and sourdough bread to modern kimchi and kombucha, I dive into the history, science, and health benefits of fermentation. Learn how microbes work their magic to create tangy, funky, and sometimes downright stinky flavors while boosting gut health and preserving food. I explore fermented favorites like sauerkraut, miso, and sourdough, plus some more adventurous options from around the world. Tune in for trivia, bad puns, and...
Meal Planning for Busy Families
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Struggling to get healthy meals on the table without feeling overwhelmed? In this episode of Eat Your Greens with Dr. Black, I’m breaking down a stress-free approach to meal planning and prep that will save you time, money, and energy—all while helping you and your family eat healthier.
You'll learn how to create a weekly meal plan, streamline grocery shopping, and prep meals ahead without spending hours in the kitchen. Plus, I’m including a FREE one-week meal plan with recipe...
Pie x Pi = A Tasty Holiday and a Whole Lot of Fun!
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What happens when nerdy math meets delicious baked goods? Pi Day, of course! In this irrationally fun bonus episode, I’m serving up a well-rounded discussion about pi (the number) and pie (the food)—because why choose just one?
In this episode, you’ll learn:
✅ Fun facts about pi—why it never ends and how it earned its own holiday
✅ A brief history of pie—from medieval “coffins” to modern favorites
✅ The top 5 most popular pie flavors<...
From Seed to Superfood: Everything You Need to Know About Microgreens
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Welcome to another fun and educational episode of 'Eat Your Greens with Dr. Black'! This time, it's all about microgreens—those uber trendy, nutritious tiny plants. Join Dr. Black for a '5 Fun Facts' segment where she dives into the fascinating world of microgreens. Discover the difference between sprouts and microgreens, their impressive nutritional value, and their health benefits including antioxidant properties, cancer-fighting abilities, and more. Learn easy tips for growing your own microgreens at home and how to incorporate them into your diet for maximum flavor and health benefits. Do...
Boost Your Immunity This Winter: Evidence-Based Healthy Habits
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Are you ready to supercharge your immune system this winter? In this episode, I’m diving into practical, evidence-based tips to help you stay healthy and thriving through the colder months. We’ll explore how your diet, sleep, and even your stress levels can make or break your immunity. Spoiler alert: Eating the rainbow and adding more mushrooms to your meals might just be your secret weapons!
Here’s what you’ll learn:
The science behind how plant-based foods and gut health boost immunity (plus why fiber is your i...Culinary Medicine: Revolutionizing Healthcare with Dr. Jaclyn Albin
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Ever wonder how food can be a cornerstone of your health journey? In this episode of Eat Your Greens, I sit down with the brilliant Dr. Jaclyn Albin, a leader in culinary medicine and director of the UT Southwestern Culinary Medicine program. Dr. Albin shares her inspiring journey from traditional medicine to building a program that empowers individuals to take charge of their health through food.
We dive deep into the concept of culinary medicine—what it is, how it works, and why it’s so impactful. From teac...
The Best Snack to Level Up Your Fitness
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Welcome to Episode 41 of the 'Eat Your Greens with Dr. Black' podcast! In this fun and informative episode, Dr. Black breaks down the concept of 'exercise snacks'—short bursts of physical activity that you can incorporate into your daily routine to boost your health.
Whether you have a busy work schedule, family commitments, or simply find it hard to fit a solid block of exercise into your day, this episode is for you! Dr. Black explains the science behind exercise snacks, discusses types of physical activities, and gives pr...
Exercise as Medicine: Tips for Getting Started and Staying Injury-Free with Dr. Tom Lawlor
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Episode 40 of 'Eat Your Greens with Dr. Black,' your go-to resource for actionable health insights. In this kickoff to Season 2, I sit down with Dr. Tom Lawlor, a leading physical therapist in Central Texas, to discuss the crucial role of exercise for our health. Throughout the episode, we emphasize the concept of progressive overload and how to get started without getting injured. We also dive into the significance of boosting core strength with everyday functional exercises like sit-to-stands and planks. Additionally, I reveal some surprising benefits to regular exercise...
Guac & Roll! Fun Facts About Avocados!
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Join Dr. Black in this 'Eat Your Greens' podcast episode as she dives into the delicious world of avocados. Discover fun and unusual facts about this favorite fruit, its historical roots, nutritional benefits, and versatile uses. From avocado's Aztec origins and its amusing associations to its fiber-rich, heart-healthy fats and unique culinary applications, Dr. Black shares insights and tips on enjoying avocados in various dishes. Learn how to keep your avocados fresh, enhance antioxidant absorption with tomatoes, and even use avocado peels for natural dyes. Don't miss these fun avocado...
The Great Vegan Dessert Showdown: Deliciously Decadent Desserts
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Welcome to a special holiday episode of 'Eat Your Greens with Dr. Black.' This week, Dr. Black and Chef Wendy explore the world of scrumptious, high-fat, high-sugar vegan desserts, straying from their usual healthy fare. Tune in for an entertaining and insightful Great Vegan Dessert Showdown where Dr. Black's friends serve as judges, evaluating an array of vegan delights from sweet potato brownies, lemon bars, and cheesecakes to oatmeal raspberry cups, peanut butter pie, and classic chocolate chip cookies. Listen to the candid feedback on each dessert's taste and...
Transforming Healthcare with Lifestyle Medicine
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In this episode of the 'Eat Your Greens with Dr. Black' podcast, Dr. Black discusses emerging trends in healthcare, including digital detox and dopamine fasting, that are gaining attention on social media and from major medical organizations. As she celebrates the one-year mark of her podcast, Dr. Black, a board-certified pediatrician, reflects on her journey and expresses gratitude for her growing audience. She shares her excitement about lifestyle medicine, a medical specialty recognized by the American Medical Association, which she is on the path to becoming board certified in. This...
The Grinch's Guide to Managing Stress & Finding Joy During the Holidays
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Howdy EYG family! This episode is being released just 3 days before Thanksgiving. I know you’ve probably got a ton of pre-holiday prep to do right now, some of you are traveling this week and have to get the last minute packing done, or maybe you’re hosting a huge family meal and are listening to this episode while baking in the kitchen. Or maybe you’re one of my international listeners and you’re just having a pleasant late November Monday. Regardless of where you are or how busy your sch...
Breaking Barriers: Dr. Ann O'Connor on Pediatric Obesity Surgery
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Welcome to episode 35 of the 'Eat Your Greens with Dr. Black' podcast! In part 2 of this special two-part series, Dr. Black continues to explore the controversial and complex issue of pediatric obesity treatment. Joined by Dr. Ann O'Connor, a seasoned pediatric surgeon specializing in bariatric and metabolic surgery, they discuss the new clinical practice guidelines from the American Academy of Pediatrics and the various treatment options available for children and adolescents dealing with severe obesity. This episode sheds light on the multi-disciplinary approach, the lengthy process leading up to surgery...
Tackling Pediatric Obesity: Expert Insights, Treatments, and Policies with Dr. Katie Queen
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Join me on this comprehensive episode of 'Eat Your Greens with Dr. Black' as I delve into the critical issue of treating pediatric obesity with weight loss drugs. Featuring Dr. Katie Queen, a board-certified pediatric and obesity medicine specialist, we explore why obesity is considered a chronic disease and discuss innovative treatment strategies. Learn about the multidisciplinary approach to managing obesity, the complexities behind it, and the importance of addressing it without stigma. Discover the latest in medication options, including GLP-1 agonists and the new 2023 Clinical Practice Guidelines by the...
Sweet Potatoes: The Superfood You Need
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Join Dr. Black on this fun episode of 'Eat Your Greens' as she delves into the fascinating world of sweet potatoes. Discover the differences between sweet potatoes and yams, their historical significance, and why they are considered a superfood. Learn about their nutritional benefits, environmental advantages, and versatile culinary uses. Don't miss out on the humorous insights and why purple sweet potatoes should be on your radar. Tune in for an insightful, light-hearted session dedicated to these remarkable root vegetables and celebrate the humble sweet potato!
Sweet Potato...
