Real World Nutrition

Episode 180: Meal Planning with a Purpose: A Flexible Approach to Nutrition

Meal planning often gets a bad reputation for being too structured, but it can be a powerful tool for reducing stress and improving nutrition. At the same time, intuitive eating encourages listening to your body’s cues instead of following strict food rules. In this episode of Real World Nutrition, Shelley explores the pros and cons of both meal planning and intuitive eating, how they can work together, and why flexibility is the key to sustainable nutrition.

 

Some people thrive with a structured meal plan, while others find it restrictive. On the other hand, intuitive eating helps build trust with your body but may feel overwhelming without some structure. The best approach? A balance that allows for planning with flexibility—choosing meals that nourish while still honoring hunger, cravings, and real-life needs.

 

If you’ve struggled with rigid dieting or chaotic eating patterns, this episode will help you find a middle ground that supports your health and lifestyle.

 

🎧 Listen now.

 

Past episodes of the Real World Nutrition Podcast on Meal Planning: 

 

Episode 97: Top Excuses for Not Eating Well

Episode 98 Meal Planning vs. Meal Prepping: Which is Better?

Episode 99: The Art of Efficient Grocery Shopping

Episode 100: Ten Hidden Benefits of Meal Planning

10 Principles of Intuitive Eating

 

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Episode 179: The Lifespan of a Diet Trend – Why Some Stick and Others Fade

Diets come and go, but why do some trends stick while others fade into obscurity? In this episode of the Real World Nutrition Podcast, Shelley takes a deeper dive into diet trends through the decades—from the Grapefruit Diet of the 1950s to the rise of keto and intermittent fasting.

What have we learned from these trends? Many diets promise quick fixes but fail in sustainability. Some resurface under new names, while others quietly disappear. 

 

Learn why certain diets gain traction, why they often fail, and what truly works for long-term health.

 

Drawing from the carrot vs. stick approach to behavior change, Shelley discusses how motivation, restriction, and sustainability impact diet success. Do people respond better to strict rules or flexibility? How do social trends and marketing influence what we eat?

 

🎧 Tune in to find out how to move beyond fad diets and focus on real, sustainable nutrition.

 

Read more: Diets Through the Decades: What Have We Learned?

 

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Episode 178: Finding Your Motivation for Consistency with Your Health and Wellness Goals

We all set goals—whether it’s eating healthier, exercising regularly, or making more time for self-care—but staying consistent can be a real challenge. Motivation is often the deciding factor in whether we stick with our habits or let them slide.

This episode breaks down two common motivational approaches: the carrot (reward-based motivation) and the stick (consequence-driven motivation). Which one works best for you? And how can you use it to build long-term consistency?

You’ll hear practical strategies for staying on track with various wellness goals, from maintaining a regular fitness routine to making better food choices without feeling deprived. We’ll also talk about setting realistic incentives, building lasting habits, and understanding what drives your motivation.

 

Tune in to discover how to use the right motivation style to create sustainable, positive changes in your health and wellness journey.

 

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Episode 177: The Connection Between Nutrition and Mood

In this Real World Nutrition Podcast episode, Registered Dietitian Nutritionist Shelley explores the connection between nutrition and mood. While last week’s episode (176) focused on how emotions influence eating habits, today’s discussion flips the perspective—showing how food impacts neurotransmitters like serotonin and dopamine and affects overall mood.

 

Shelley breaks down the science behind the gut-brain connection, explains how blood sugar fluctuations impact energy and emotions, and offers practical nutrition strategies for mood stability. Listeners will learn how omega-3s, probiotics, protein, and whole foods contribute to emotional well-being while understanding the risks of excessive caffeine, alcohol, and sugar.

 

She also provides an important disclaimer: while food can support mental well-being, it is not a cure for mental health conditions.

 

Tune in for science-backed, practical nutrition tips to help you feel your best daily!

 

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Episode 176: ​​Emotional Eating and How to Manage It

Do you reach for food when stressed, sad, or overwhelmed? Emotional eating is a typical response to feelings, but it’s not just about food—it’s about how we cope. In this episode of Real World Nutrition, Shelley explores why emotional eating happens, the most common triggers, and how to recognize and manage these patterns.

 

She discusses practical strategies for navigating emotional eating without guilt, including mindful eating, alternative coping mechanisms, and self-compassion techniques. If you’ve ever felt bad about eating because of emotions, this episode will help you shift your mindset and develop healthier habits.

It’s also important to note that occasional emotional eating is not the same as an eating disorder. While they can overlap, emotional eating is a behavior many people experience, and learning to recognize and manage it can support long-term wellness.

 

Tune in to learn how to build a balanced relationship with food, recognize emotional triggers, and manage cravings in a way that supports your overall well-being!

 

🎧 Listen now 

 

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Episode 175: ​​Beyond Diet: The Non-Food Factors That Impact Your Heart Health

February is American Heart Month, a time to raise awareness about the number ONE cause of death worldwide—heart disease. While diet plays a significant role in heart health, it’s not the whole picture. In Episode 175 of the Real World Nutrition Podcast, Shelley discusses the non-food factors that impact your heart, including stress, sleep, and physical activity.

 

Chronic stress increases blood pressure and inflammation, poor sleep raises cardiovascular risk, and lack of movement weakens the heart. But small, sustainable lifestyle changes can make a big difference!

 

In this episode, Shelley shares practical tips for managing stress, improving sleep, and moving more—without completely overhauling your life.

 

Let’s chat if you want to improve your heart health beyond just diet! Schedule a free Introductory Call today. 

 

Prior episodes related to heart disease and heart health: 

 

Episode 20: Eating for Your Heart

Episode 71: Five Foods for a Healthy Heart

Episode 72: Heart Disease and Cancer - Many Diseases Under Those Names

Episode 125: Understanding Heart Disease and the Many Risk Factors

 

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Episode 174: ​​Small Changes, Big Health Impacts: Why Slow and Steady Wins the Race

In Episode 174 of the Real World Nutrition Podcast, Shelley explores the idea of “Small Changes, Big Health Impacts,” building on episode 173, discussing the power of accountability in wellness. Many people fail to achieve their health goals because they aim too high and take on too much all at once. This can lead to frustration and burnout, ultimately derailing progress.

 

Shelley dives into why slow and steady wins the race, illustrating how small, intentional steps can lead to significant results. Small changes form the foundation of sustainable habits, from eating healthier and exercising more to running a marathon.

 

This episode includes practical examples, such as setting realistic SMART goals and breaking large objectives into manageable steps. Shelley also shares her personal story of struggling with a 5K to successfully run a marathon, all by starting with small, consistent changes.

 

Whether you aim to eat better, move more, or improve your overall wellness, this episode offers actionable tips to help you start small, stay consistent, and achieve big results. Tune in for inspiration and practical strategies to make meaningful progress on your health journey!

 

Read more: Small Changes, Big Health Impacts: Why Slow and Steady Wins the Race

 

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Episode 173: The Power of Accountability in Wellness

In this Real World Nutrition podcast episode, Shelley explores accountability and its vital role in wellness. Accountability is more than just a buzzword—it’s a powerful tool for staying on track and achieving your health and wellness goals. Whether striving to exercise more, improve your nutrition, or maintain a healthier lifestyle, having the proper accountability structure can make all the difference.

 

Shelley addresses various ways to implement accountability, including accountability buddies, scheduled check-ins, apps, sharing progress on social platforms, and even simply telling someone about your goals. Each method has unique benefits and challenges, and this episode will help you determine which works best for your lifestyle and personality.

 

Tune in to learn practical strategies, actionable insights, and how accountability can transform your wellness journey. By the end of this episode, you’ll have the tools to identify the best accountability method for you and start making meaningful progress toward your goals.

 

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Episode 172: Busting Nutrition Myths for 2025

Are nutrition myths keeping you from reaching your health goals? In episode 172 of the Real World Nutrition podcast, Shelley tackles 9 of the most common myths circulating in 2025. Do you really need a multivitamin every day? Are plant-based milks always healthier than dairy? Does eating late at night cause weight gain? These are just a few questions we’re answering with science-backed information.

 

Shelley also addresses whether egg whites are actually better than whole eggs and busts the myth that high-protein diets damage kidneys. She explains why no one-size-fits-all diet works for everyone and introduces five essential foods everyone should include, no matter their eating pattern.

 

Nutrition isn’t about perfection or following trends—it’s about finding what works for you based on facts, not myths. Tune in to learn practical, real-world nutrition tips and grab your free eBook, “Top 10 Nutrition Myths Busted: Get the Facts.”

 

Get your free e-book, “Top 10 Nutrition Myths Busted: Get the Facts.” This guide helps you cut through the noise with science-backed information so you can make confident, informed choices about your health. Download your copy today.  

 

Real World Nutrition episodes mentioned: 

 

• Episode 123: The Truth About Supplements
• Episode 124: The Pros and Cons of Five Popular Dietary Supplements
• Episode 145: Debunking Nutrition Myths - You Need Supplements
• Episode 4: Should You Avoid Carbs? Can You?
• Episode 140: Debunking Nutrition Myths - Carbs are Bad for You
• Episode 171: Breaking Down Fad Diet Myths
• Episode 3: Fresh, Frozen, or Canned
• Episode 118: Detoxes and Cleanses - Myths and Realities
• Episode 141: Debunking Nutrition Myths - You Need a Detox
• Episode 6: Are Milk Alternatives a Healthy Option?
• Episode 44: Revisiting Protein
• Episode 45: How Much Protein Do You Need?
• Special 6 2022: Which Diet to Choose

 

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Episode 171: Breaking Down Fad Diet Myths

Are you tired of fad diets promising quick fixes and impossible results? In Episode 171 of the Real World Nutrition podcast, Registered Dietitian Nutritionist Shelley Rael breaks down the top 5 fad diet myths that continue to mislead people. From the truth about carbs to the dangers of extreme calorie cuts, Shelley explains why these myths persist and how to avoid falling for them.

 

This episode doesn’t just debunk myths—it offers practical tips for focusing on what truly matters for your health. Learn how to set realistic goals, balance your meals, and build sustainable habits that last. Plus, Shelley shares how you can grab her free e-book, Top 10 Nutrition Myths Busted: Get the Facts, for even more science-based insights into common nutrition misconceptions.

 

Tune in to Real World Nutrition Episode 171 today!

 

Get your free e-book, “Top 10 Nutrition Myths Busted: Get the Facts.” This guide helps you cut through the noise with science-backed information so you can make confident, informed choices about your health. Download your copy today.  

 

Real World Nutrition episodes mentioned: 

 

• Episode 4: Should You Avoid Carbs? Can You?
• Episode 140: Debunking Nutrition Myths - Carbs are Bad for You
• Episode 137: The Mystery of Your Calorie Needs - Solved!
• Episode 141: Debunking Nutrition Myths - You Need a Detox
• Episode 35: Omega-3 and Omega-6 Fats
• Episode 121: Fueling Your Fitness - Myths and More

 

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