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Welcome to Season 15! To kick things off, we break down everything you need to know about protein with all-star sports dietitian Leslie Bonci. From understanding what protein actually does in the body to determining how much you really need, we address common questions and concerns about high-protein diets and their impact on health. We also cover different protein sources, the role of supplements, and what the latest dietary guidelines mean for everyday eating.

That's a rap on season 14! This season was packed with insightful discussions, led by expert guests on topics like food additives, meal delivery kits, and sports supplements like creatine. A huge thank you to all our listeners for tuning in to SpotOn!

In this episode, we explore how your body’s internal clock, your circadian rhythm, shapes everything from metabolism to weight regulation. Guest expert, Dr. Dayna Johnson, breaks down what circadian rhythms are, why staying in sync is essential for long-term health, and how modern habits like late-night eating and irregular sleep can throw everything off. We also discuss practical strategies to get back into rhythm to support better energy, appetite control, and overall well-being. Tune in to learn why timing might matter just as much as what you eat.

In this episode, we explore the booming world of meal delivery kits — are they truly worth the price? We explore their sustainability, nutritional value, and cost-effectiveness while unpacking why these services have become so popular and profitable. Guest RD and cookbook author, Liz Weiss, joins us to share insider tips on boosting the nutritional quality of any meal kit and even creating your own “DIY” version using pantry staples. Tune in to learn whether meal kits are a smart investment or just clever marketing.

In this episode, we unpack the controversy around food additives and why they’ve become such a hot-button topic in nutrition and social media. We compare how the U.S. and European Union evaluate and regulate additives, revealing why the same ingredient may be approved in one place and restricted in another. Our guest expert, Dr. Dustin Moore, PhD, RD (@publichealthdad), myth-busts some of the most talked-about additives — like Red 3, nitrates/nitrites, and propylparaben — and explains what the science actually says about their safety. Tune in to learn what’s fact, what’s fear-based, and how to make informed decisions at the grocery store.

In this episode of Spot On!, we dive into the viral trend of “Fibermaxxing” — the Internet’s newest obsession with boosting fiber intake for gut health, weight management, and more. But is more always better? We break down the science of fiber, the difference between soluble and insoluble types, and what happens when you overdo it. Join us with Dana White MS, RD, ATC, separates fact from hype and helps you decide whether you should jump on the Fibermaxxing bandwagon.

In this episode of Spot On!, we uncover the surprising ways your diet and lifestyle choices can trigger or help prevent migraines. From caffeine and hydration to skipped meals and certain additives, we explore the science behind common culprits and protective habits. Dr. Paul Mathew shares practical strategies to identify personal triggers and build a migraine-friendly eating pattern. Tune in to learn how what’s on your plate could be affecting what’s in your head.

Food order, also known as meal sequencing, is fascinating research on how the order in which we eat our food can impact our blood sugars, satiety, and overall metabolic health. From starting meals with fiber-rich veggies to saving carbs for last, meal sequencing may be a simple strategy with big benefits. Our guest expert, Dr Alpana Shukla, MD, breaks down the science, who may benefit most from this approach, and gives us practical tips. Join us to learn how small shifts in the order of the foods you eat could make a meaningful difference for health and wellness.

Welcome to Season 14 of Spot On! In this episode, we dive into the latest research on creatine and its surprising benefits beyond the gym. While long known for supporting muscle growth and strength, new studies suggest creatine may also play a powerful role in brain health, from improving cognition to protecting against neurological decline. Our guest expert unpacks the science, clears common myths, and shares what you need to know before adding creatine to your routine. Tune in to explore how this supplement could support your body and mind.

That's a rap on season 13! This season was packed with insightful discussions, led by expert guests on topics like anti-obesity medications, alcohol, and sports supplements. A huge thank you to all our listeners for tuning in to SpotOn!

They say it’s just calories in vs. calories out — but is it really that easy? Spoiler alert: it’s not! Tune in for a lively chat about the hidden layers behind weight loss that math alone can't explain.

On this episode we chat with Kylie Sakaita, a dietitian-turned-influencer with 5 MILLION social media followers who makes healthy living easy and enjoyable. Discover how Kylie blends her nutritional expertise with social media savvy to empower you with simple, science-based strategies for a healthier lifestyle. Don't miss this episode for your ultimate guide to transforming your eating habits without the hassle!

Is alcohol less healthy than we thought? In this episode, we unpack the 2025 Surgeon General’s advisory linking alcohol to cancer risk—and rethink everything we thought we knew about booze, heart health, and longevity.

Unfortunately, approximately 50% of folks who use these medications, discontinue their use in the first year causing the weight to be regained. Dr. James Hill, is one of the world’s foremost experts in nutrition and weight management discusses why and how to keep the weight off when taking this medication.

Welcome to today’s episode, We’re diving deep into the world of nutrition and sports supplements! Whether you’re a dedicated athlete or a weekend warrior, it’s time to ask the big questions: Are these supplements necessary? What benefits do they offer, and could they potentially be harmful? Tune in as we unpack the facts, debunk the myths, and help you make informed choices about your supplement use. Stay tuned—you won’t want to miss this!