Real World Nutrition

Episode 195: Coffee, Caffeine, and Energy: What Helps, What Hurts

Coffee is one of the most consumed beverages worldwide, but when it comes to energy, there’s a lot of confusion about what actually helps and what might be working against you. In Episode 195 of the Real World Nutrition Podcast, Shelley Rael, Registered Dietitian Nutritionist, breaks down the difference between coffee, caffeine, and energy, and what you should really know about each.

 

Shelley discusses the pros and cons of caffeine, how much is too much, and why “energy” drinks may not provide the kind of energy you actually need. Shelley explains how caffeine works as a central nervous system stimulant and clears up the difference between stimulant energy and the actual energy your body uses (hint: that comes from food, not caffeine). You’ll also learn about caffeine tolerance, side effects of overuse, and when energy drinks can become dangerous.

 

Whether you love your morning brew or reach for an afternoon energy boost, this episode will help you use caffeine wisely to support your health, not drain it.

 

Read More: Coffee Is Okay: How This Daily Habit Actually Supports Your Health June 20, 2025

Read More: Coffee, Caffeine & Energy Drinks: What You Really Need to Know June 28, 2025

 

 

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Episode 194: Whatever Happened to Dietary Cholesterol? Why It’s Not the Villain Anymore

Cholesterol has had a long, complicated reputation. For years, we were told to avoid eggs, shrimp, and other high-cholesterol foods. However, research has significantly altered our understanding of dietary cholesterol. In Episode 194 of the Real World Nutrition Podcast, I unpack the science behind cholesterol: what it is, why your body needs it, and how dietary cholesterol differs from the cholesterol measured in your blood.

 

We’ll cover which foods contain cholesterol, how saturated and trans fats influence blood cholesterol levels more than the cholesterol in food, and why eggs might not be the “bad guys” after all. I also explain why cholesterol is still listed on Nutrition Facts panels, even though it’s no longer a key part of the Dietary Guidelines.

 

You’ll leave this episode with a clear understanding of why avoiding cholesterol-rich foods may no longer be necessary, and who, if anyone, still needs to keep an eye on it. As always, we cut through the confusion and focus on what the evidence says.

Prior episodes referenced:

Episode 47: Is Coconut Oil a Healthy Fat? Aug 26, 2022

Episode 193: Omega-6 Isn’t the Villain: What We Get Wrong About Seed Oils Jun 13, 2025

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Episode 193: Omega-6 Isn’t the Villain: What We Get Wrong About Seed Oils

In Episode 193 of the Real World Nutrition Podcast, Shelley Rael, RDN, dives into the controversy surrounding omega-6 fatty acids and seed oils. These oils have been getting a bad rap online, blamed for everything from inflammation to chronic disease. But how much of that is based on evidence, and how much is misinformation?

 

Shelley explains the role of omega-6 fats in the body, their importance for health, and the context we often miss when we single them out as “bad.” She also breaks down why beef tallow and lard aren’t the magical, healthy alternatives some influencers claim they are—especially when those claims come from individuals with no medical or nutritional training.

 

You’ll walk away with a clearer understanding of how seed oils fit into a healthy diet, the importance of dietary balance between omega-6 and omega-3 fats, and how to navigate the noise of nutrition misinformation. 

 

This episode is about facts, not fear.

Read More: Seed Oils & Omega-6: Clearing Up the Confusion June 5, 2025

 

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Episode 192: What Even Is a Healthy Food? Cutting Through the Confusion

The word “healthy” gets tossed around a lot, but what does it actually

mean when it comes to food? In Episode 192 of the Real World Nutrition podcast, Shelley Rael, MS, RDN, discusses the complex layers of confusion and misinformation surrounding the term “healthy.” From food marketing tactics to outdated perceptions, Shelley explains why this term is more complicated than it seems.

 

She dives into what the FDA considers a “healthy” food (yes, there’s an official definition!) and why some foods you might assume are healthy—like almonds or salmon—haven’t always met that standard. Shelley also explores how labeling influences consumer choices and how different individuals define “healthy” in highly personal ways.

 

This episode encourages listeners to look beyond labels, embrace flexibility, and recognize that no single food is the sole determinant of your overall health. For more on this topic, visit the companion blog at https://www.shelleyrael.com/blog/healthy-food-defined

Blogs and Podcast Episodes Mentioned in this Episode:

Read More: What Defines a Healthy Food? The FDA’s Updated Criteria Explained June 3, 2025

 

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Episode 191: Summer Eating Without Food Guilt: Tips for Grilling, Getaways, and Balanced Wellness

Summer is a time for sunshine, travel, and delicious food, but for many, it also brings a wave of guilt, restriction, or “starting over Monday” thinking. In this episode of the Real World Nutrition podcast, Shelley is breaking down how to enjoy everything summer has to offer without falling into common mindset traps.

 

Shelley addresses how “vacation mode” can lead to the all-or-nothing cycle and how to break free from it while still enjoying yourself. She shares practical strategies for navigating potlucks, BBQs, road trips, and buffets, so you can make food choices that feel good during and after the event.

 

You’ll also hear how to pack balanced snacks and meals for travel, how to think about alcohol in the heat, and what “balanced eating” actually looks like on vacation. Additionally, get some tips on seasonal movement, as activities like walking on the beach or playing outside with your family also count.

 

Most importantly, this episode is a reminder: Summer isn’t a test, it’s part of life. Let’s ditch perfection and focus on nourishment, flexibility, and fun.

 

Blogs and Podcast Episodes Mentioned in this Episode:

Read More: Stop Judging Food Choices: Why It’s Time to Ditch the Food Shame 5/10/2025 

Listen: Real World Nutrition Episode 188 Food Freedom: What "Eat What You Want Day" Really Means Ep 188 5/9/2025 

Read More: Navigating Cookouts: Building a Balanced Plate at BBQs 5/22/2025 

Read More: Traveling Light: Health Snacks and Eating Habits on the Go 11/21/2023 

Read More: Thriving on the Go: Your Ultimate Guide to Staying Healthy While Traveling 12/7/2023 

Read More: Get Summer-Ready: Nutrition Tips for Outdoor Adventures 5/1/2025 

Read More: Mindful Drinking: Enjoying Alcohol Without the All-or-Nothing Mentality  4/10/2025 

Listen: Real World Nutrition Episode 189 Sipping Smarter: Mindful Drinking for Summer Parties 5/16/2025 

Listen: Real World Nutrition Episode 182 Mindful Eating in a Fast-Paced World 3/28/2025 

 

 

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Episode 190: Why It Could Be Too Late to Build Your Bones – But Not Too Late to Protect Them

May is Osteoporosis Prevention and Awareness Month, and in this episode of the Real World Nutrition podcast, Shelley Rael, RDN, breaks down what you need to know about bone health, beyond just calcium and aging.

 

She explores the difference between osteoporosis and osteoarthritis, busts common myths, and highlights both non-modifiable and modifiable risk factors for men and women. Shelley shares what nutrition strategies can support bone health, focusing on key nutrients like calcium, vitamin D, and protein, and emerging research on collagen peptides as a potentially beneficial supplement for maintaining bone mineral density.

 

She also discusses the role of fitness in bone protection, emphasizing weight-bearing and strength-training exercises and balance work to reduce fall risk. Lifestyle tips like sleep, avoiding smoking, limiting alcohol, and making your environment fall-safe round out the episode.

 

Whether you’re 30 or 70, it’s not too late to protect your bones and live strong, one step at a time.

 

🎧Tune in to get all the tips.

 

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Episode 189: Sipping Smarter: Mindful Drinking for Summer Parties

This Real World Nutrition episode discusses mindful drinking during summer celebrations, from Memorial Day to weddings, cookouts, and beach vacations. Shelley revisits some of the themes from last month’s episode on Alcohol, Stress, and Health: Finding Balance, and shifts the focus toward how alcohol fits into the fun and flow of summer events.

 

Shelley discusses why drinking is often part of the social scene, and how this doesn’t mean you shouldn’t drink, but instead how to stay mindful about what and how much you consume. From sugar-heavy cocktails to beachside beverages, and how alcohol + summer heat can equal fast dehydration, Shelley offers practical strategies to sip smarter.

 

You’ll learn how alcohol affects hydration, sleep, and appetite (yes, late-night pizza is often part of the package), and why many people notice weight gain post-vacation, even when they thought they weren’t eating more.

 

This is not a lecture; just real talk about enjoying your summer parties without sacrificing your health or waking up with regrets. This episode will help you approach summer gatherings with confidence and awareness, whether you drink or not.

 

🎧Tune in and approach summer gatherings with confidence and awareness, whether you drink or not.

 

Listen Now: Real World Nutrition podcast episode 184 Alcohol, Stress, and Health: Finding Balance.

 

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Episode 188: Food Freedom: What "Eat What You Want Day" Really Means

May 11 is Eat What You Want Day. But what if we stopped labeling foods as “good” or “bad” and just ate what nourishes and satisfies us? In this episode of the Real World Nutrition Podcast, Shelley Rael, RDN, breaks down the toxic cycle of food guilt, how cheat days undermine your goals, and what food freedom really looks like. 

 

🎧Tune in and learn how to stop justifying your food choices and start trusting yourself again.

 

Read More: Stop Judging Food Choices: Why It’s Time to Ditch the Food Shame

 

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Episode 187: Fueling Your Fitness – Small Shifts for Sustained Summer Energy

In this episode of the Real World Nutrition podcast, Shelley discusses realistic strategies for maintaining energy and hydration during the summer months. As warmer weather invites more outdoor activity—hikes, bike rides, early morning runs, or lunchtime walks—it’s easy to forget how important it is to fuel and hydrate intentionally.

Shelley covers why hydration is more important in the heat, the signs of underhydration, and easy ways to stay on top of fluid intake. She also provides time-of-day-specific tips for fueling before and after physical activity, from pre-work snacks to post-ride recovery meals.

Whether planning a weekend adventure or simply moving more throughout the day, this episode offers practical advice to help you feel good and stay energized all summer. It’s not about perfection or rigid schedules – it’s about making small, smart shifts that support your wellness in real life.

🎧Tune in and take some pressure off your summer routine with strategies that work.

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Episode 186: Earth-Friendly Eating: How Your Food Choices Impact the Planet

In this episode of the Real World Nutrition Podcast, Shelley explores the connection between our dietary choices and environmental health. Building on the 2025 Earth Day theme, “Our Power, Our Planet,” Shelley discusses the significant impact of food production on greenhouse gas emissions, water usage, and land degradation.

 

Get practical insights into sustainable eating, including incorporating more plant-based meals, reducing food waste, choosing local and seasonal produce, and more. Shelley also addresses common challenges, such as limited access to sustainable options, and offers solutions to overcome them.

 

🎧This episode helps individuals to make informed food choices that contribute to a healthier planet, emphasizing that even small changes can lead to significant environmental benefits.

 

Real World Nutrition blog: Eating for Sustainability: How to Reduce Your Food’s Energy Footprint April 22, 2025

Real World Nutrition blog: Eco-Friendly Eating: Simple Swaps for a More Sustainable Diet April 24, 2025

U.S. Environmental Protection Agency: Preventing Wasted Food At Home

 

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