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Learn the connection between what you eat and how you feel. Join us each week as licensed nutritionists and dietitians from Nutritional Weight & Wellness share practical, real-life solutions for healthier living through balanced nutrition. For over 25 years, we’ve helped thousands of clients and listeners discover how real food – animal protein, healthy fat, nutrient-dense carbohydrates – can increase energy, stabilize moods, jumpstart metabolism, eliminate cravings, restore digestion, balance hormones and so much more! For recipes, articles and more, visit us at weightandwellness.com
Episodes

35 minutes ago
What to Know About Testosterone in Women
35 minutes ago
35 minutes ago
Testosterone isn’t just a “male hormone”- it plays a crucial role in women’s health too. In this week's episode of Dishing Up Nutrition, our registered dietitians Britni Vincent and Melanie Beasley break down what testosterone does in the female body, what high and low levels of testosterone look like, and how nutrition, stress, and lifestyle habits can support hormonal balance. Learn how testosterone impacts everything from energy and bone health to fertility and mood, and learn how real food, healthy fats, smart supplements, and strength training can help you feel more balanced, vibrant, and in control of your health, no matter your age.

5 days ago
5 days ago
In this episode of Ask a Nutritionist, Britni Vincent, RD, unpacks the science behind women’s increased risk for Alzheimer’s. She explores the role of estrogen, blood sugar, inflammation, gut health, and even common foods and oils that could either protect or harm the brain. You’ll walk away with realistic, food-first strategies to support your brain - from coconut oil and leafy greens to cutting sugar and caring for your gut. If Alzheimer's runs in your family, or you're just serious about prevention, this is a must-listen.

Monday Jul 07, 2025
The Calcium Questions Everyone’s Googling - Answered
Monday Jul 07, 2025
Monday Jul 07, 2025
In this episode of Dishing Up Nutrition, Britni and Kara tackle the most-Googled calcium questions: What are the best food sources? How do you know if you’re deficient? Are your supplements actually helping — or hurting? They also dig into surprising calcium connections to PMS, sleep, heart health, and even dairy sensitivity. If you’ve ever been confused about calcium, this is the practical, myth-busting episode you’ve been waiting for!

Thursday Jul 03, 2025
Never Heard of Habit Stacking? Here’s Why We Love It - Ask a Nutritionist
Thursday Jul 03, 2025
Thursday Jul 03, 2025
Do you ever feel like you know exactly what you should be doing for your health, but just can’t seem to make it happen day after day? You’re not alone! In this special Ask a Nutritionist episode, Teresa Wagner, RD, shares why habit stacking is a favorite strategy at Nutritional Weight & Wellness for turning healthy intentions into lasting routines—without the overwhelm or need for perfection.
Discover simple, real-life examples of how our team (and their families) weave new habits into busy days—like boosting water intake, fitting in movement, or prepping nourishing foods. Learn common pitfalls to avoid, why “tiny” changes really do add up, and how to anchor habits to what you already do… so they finally stick.

Monday Jun 30, 2025
Fourth of July Food Makeover
Monday Jun 30, 2025
Monday Jun 30, 2025
This Independence Day, ditch the food guilt and keep the fun! In this episode, our registered dietitians Melanie Beasley and Britni Vincent share practical, feel-good strategies to help you enjoy all the holiday favorites, without the sluggish aftermath. From smart swaps for chips and dip to delicious real food recipes, festive hydration ideas, and how to stay mindful (without feeling restricted) at any gathering, you’ll walk away with a game plan to celebrate with joy, not regret!

Thursday Jun 26, 2025
Natural Supplements For Anxiety - Ask a Nutritionist
Thursday Jun 26, 2025
Thursday Jun 26, 2025
Could boosting your serotonin levels naturally help manage anxiety? In our latest episode, our registered and licensed dietitian, Alyssa Krejci, discusses the potential benefits of a food-first approach, the importance of regular meals, and the role dietary supplements play in supporting mental well-being.

Monday Jun 23, 2025
Perimenopause and Fatigue: How to Beat This Common Symptom
Monday Jun 23, 2025
Monday Jun 23, 2025
Are you struggling with that relentless fatigue during perimenopause? You’re not alone -over half of women in perimenopause experience this exhaustion, and it’s not about willpower or laziness. In this episode of Dishing Up Nutrition, Leah and Kara get real about why fatigue often appears during these years, from sleep struggles and hormonal shifts to the hidden impacts of skipped meals, excessive caffeine, or insufficient protein and healthy fats. You’ll learn how small changes -like having a balanced bedtime snack, supporting sleep naturally, and rethinking nutrition -can help you reclaim your energy and spark. If you’re ready for solutions grounded in real food, you’ll walk away feeling encouraged and empowered.

Thursday Jun 19, 2025
Flaxseed Facts: Real Benefits & A Few Misconceptions - Ask a Nutritionist
Thursday Jun 19, 2025
Thursday Jun 19, 2025
Curious about the real benefits of flaxseed? In this week's episode of Ask a Nutritionist, our registered and licensed dietitian, Leah Kleinschrodt explains why flaxseeds are more than just a source of Omega-3s. Learn about the fiber advantage and the lignins found in flaxseed that might offer hormonal support. Tune in and discover why flaxseed may deserve a place in your pantry.

Monday Jun 16, 2025
Foods That Help (and Hurt) When You Have A UTI
Monday Jun 16, 2025
Monday Jun 16, 2025
Urinary tract infections (or UTIs) are more than a nuisance-they can be recurring and painful. Join our registered dietitians Melanie Beasley and Britni Vincent in our newest episode of Dishing Up Nutrition as they unravel the connection between your diet, your microbiome, and these infections. Listen now for expert insights regarding what makes UTIs such a frequent issue, and explore how specific foods and supplements can aid in prevention, relief, and recovery.

Thursday Jun 12, 2025
Is Oatmeal Really That Healthy? - Ask a Nutritionist
Thursday Jun 12, 2025
Thursday Jun 12, 2025
Have you ever wondered if your oatmeal breakfast is doing more harm than good? Registered dietitian Amy Crum tackles this question in our latest episode of Ask a Nutritionist as she addresses a listener's question about oatmeal and explores the differences between oat types, their effects on blood sugar, and the surprising findings of recent studies.
Find out this week whether oatmeal is actually as heart-healthy as it's cracked up to be on this must-listen for anyone aiming to maintain blood sugar balance and healthy eating habits!