Explore every episode of the podcast Eat Your Greens with Dr. Black | From nutrition to everyday habits—health made doable

Text Dr. Black your questions or comments.

Can you really eat to protect your memory? It's a question many of us start asking as we get older—especially if dementia runs in the family. In this episode, I take a look at what the research actually tells us and separate the science from the hype.

We'll explore the MIND diet, an eating pattern developed by combining the most brain-friendly aspects of the Mediterranean and DASH diets. I'll explain what makes it different, what the evidence shows, and why researchers believe it may help support long-term brain health. But food is only part of the story.

One of the most hopeful concepts in dementia research is something called cognitive reserve—the brain's ability to adapt and stay resilient over time. The good news? Building cognitive reserve doesn't require perfection. It starts with the same small, sustainable habits that benefit nearly every aspect of our health.

In this episode, you'll learn:

•  What dementia is—and what it isn't. 
•  Why the MIND diet has attracted so much research attention. 
•  How cognitive reserve may help your brain stay resilient as you age. 
•  Why protecting your brain involves much more than what's on your plate. 
•  Practical ways to start making "deposits" in your brain bank today. 

Whether you're looking to lower your own risk or simply want to age as well as possible, this episode offers practical, evidence-based strategies you can begin using right away.

Listen now, and remember: health is built one doable habit at a time.

Berry Walnut Overnight Oats

• 1/2 cup old fashioned oats
• 3/4 cup soy milk (or other fat-free milk)
• 1/4 cup of your favorite berries
• 1 Tbs chia seeds
• 1 tsp maple syrup
• 2 Tbs chopped walnuts

Add oats, milk, berries, chia, and maple syrup to a glass container with a tight fitting lid. Mix well. Refrigerate overnight. Top with walnuts in the morning and enjoy.

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

Healthy, lower-sodium meals do not have to be bland, complicated, or time-consuming.

In this episode, I’m sharing one of my favorite low-tech kitchen hacks: freezing homemade green sauce in an ordinary ice-cube tray. These little flavor bombs can turn basic grains, beans, vegetables, potatoes, pasta, or rice into a fast weekday meal that you will actually look forward to eating.

I’ll walk you through my flexible green-sauce framework, explain how I build flavor using herbs, acid, aromatics, spices, and olive oil, and share two combinations to get you started. You do not need an elaborate meal-prep routine or a rigid recipe—just a few interchangeable staples and some flavor waiting in the freezer.

Want the Build-Your-Own Green Sauce Guide?
Get the free mix-and-match framework here: Green Sauce Guide

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

High blood pressure affects nearly half of adults, but genetics aren't the whole story. The food you eat every day has a powerful influence on your blood pressure—and it's not just about salt.

In this episode, I explain what blood pressure actually measures, why it tends to rise as we age, and how simple lifestyle changes can make a meaningful difference. We take a practical look at the DASH diet (Dietary Approaches to Stop Hypertension), one of the most thoroughly researched dietary approaches for lowering blood pressure, and why its success goes far beyond reducing sodium. I also share realistic ways to lower your salt intake without sacrificing flavor, along with simple kitchen strategies that busy adults can actually maintain.

In this episode, you'll learn:

•  Why blood pressure is influenced by more than just sodium. 
•  What the DASH diet is and why decades of research continue to support it. 
•  Where most dietary sodium actually comes from. 
•  Simple ways to make home-cooked meals flavorful with herbs and spices instead of relying on salt. 
•  Why potassium-rich whole foods help support healthy blood pressure. 

Healthy blood pressure isn't about perfection or bland food. Small, consistent changes—like cooking one more meal at home, choosing lower-sodium products, or adding more beans and vegetables to your plate—can add up to meaningful improvements over time.

Listen now and discover practical strategies to make heart-healthy eating truly doable.

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

Eating more fruits and vegetables doesn't have to mean another boring salad or the same old side of broccoli. Some of the most powerful anti-inflammatory foods are also the most colorful—and there are far more creative ways to enjoy them than you might think.

In this episode, I explore why colorful plant foods are so beneficial for your health and share practical, out-of-the-box ideas for bringing more vibrant ingredients into your meals. From savory turmeric oatmeal and sweet potato black bean tacos to blueberry salsa and rainbow hummus boards, you'll discover simple ways to increase the variety of beneficial phytochemicals on your plate while making meals more enjoyable.

In this episode, you'll learn:

•  Why different colors in plant foods provide different health-supporting phytochemicals 
•  Creative breakfast, lunch, dinner, snack, and dessert ideas that go beyond basic salads 
•  How colorful foods can support an anti-inflammatory eating pattern 
•  Easy ways to increase variety without making meals more complicated 
•  A simple mindset shift that makes healthy eating more enjoyable and sustainable 

If you're looking for practical ways to eat more plants without feeling restricted or bored, this episode will give you plenty of inspiration to start experimenting in your own kitchen.

Listen now and discover how adding more color to your plate can make healthy eating both fun and doable.

Click here for all the recipes from the episode

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

Chronic inflammation is one of the biggest hidden drivers of modern disease — and most people don’t even realize it’s happening. Fatigue, brain fog, headaches, joint pain, digestive issues, and low energy are often dismissed as “normal,” but many of these symptoms are closely tied to chronic low-grade inflammation driven by diet and lifestyle.

In this episode, I break down what inflammation actually is, why it matters, and why the Mediterranean diet remains one of the most evidence-based eating patterns for long-term health. More importantly, I explain how to apply Mediterranean diet principles in a practical, flexible way that works with real life and different cultural food traditions — from Tex-Mex to Asian-inspired meals and beyond.

In this episode, you’ll learn:

•  What chronic inflammation is and how it contributes to diseases like heart disease, diabetes, fatty liver disease, and dementia 
•  Why the Mediterranean diet has such strong research behind it 
•  How inflammation affects energy, mood, focus, pain, and metabolism 
•  Simple ways to adapt Mediterranean-style eating to your own culture and favorite foods 
•  Practical strategies to reduce ultra-processed foods and build healthier meals without perfectionism 

The goal isn’t restriction or eating “perfectly.” It’s creating a sustainable eating pattern built around whole foods, healthy fats, fiber-rich carbohydrates, and realistic habits that help support long-term health.

Listen now and learn how to make anti-inflammatory eating practical, flexible, and doable.

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

Sleep deprivation doesn’t just make you tired—it changes how your brain, body, and hormones function in real time. Even one or two nights of poor sleep can affect your mood, decision-making, and physical health in ways most people underestimate. 

In this episode, I break down what actually happens when you don’t get enough sleep—from impaired focus and increased irritability to changes in appetite hormones and immune function. I also share practical, “health made doable” strategies to help you recover after a bad night and improve your sleep moving forward, even if your situation isn’t perfect. 

You’ll learn:

• Why even one night of poor sleep affects mood, reaction time, and decision-making
 • How sleep deprivation increases cravings and disrupts hunger hormones
 • The connection between sleep, stress, and long-term health risks
 • Simple ways to protect your energy and function after a bad night
 • Practical habits that support better sleep without overcomplicating your routine

When you understand how quickly sleep impacts your body, it becomes much easier to prioritize it in a realistic way. Small adjustments can make a meaningful difference in how you feel and function day to day.

Listen now and start protecting one of the most powerful tools you have for your health.

Links discussed in this episode:

Andrew Huberman's 20 minute Nonsleep Deep Rest on Spotify 

Today by Mary Oliver

Today I’m flying low and I’m
not saying a word
I’m letting all the voodoos of ambition sleep.

The world goes on as it must,
the bees in the garden rumbling a little,
the fish leaping, the gnats getting eaten.
And so forth.

But I’m taking the day off.
Quiet as a feather.
I hardly move though really I’m traveling
a terrific distance.

Stillness. One of the doors
into the temple.

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

Mental health is complex—but one piece we often overlook is food. What we eat every day directly affects how our brain functions, how we feel, and how we show up in our lives.

In this episode, I sit down with psychiatrist Dr. Sravan Kakani to explore how culinary medicine is reshaping the way we think about mental health. We talk through the science behind the gut-brain connection, what the research actually shows about diet and depression, and how simple, realistic changes can support better mood and resilience. This is not about perfection or restrictive eating—it’s about using food as a practical tool to support your mental well-being.

In this episode, you’ll learn:

• How the Mediterranean-style eating pattern supports mental health
 • Why fiber and gut health play a key role in mood regulation
 • How ultra-processed foods may contribute to inflammation and depression
 • What the gut microbiome has to do with brain function
 • Simple ways to bring culinary medicine into everyday life

The goal isn’t to overhaul your diet overnight—it’s to understand how small, consistent choices can support both your brain and your body.

Listen in to learn how to make food a tool for better mental health—without overcomplicating it.

Links from this episode:

SMILES Trial

This Is Your Brain on Food by Dr. Uma Naidoo

Healthy Baked Apple Recipe 

Raspberry Chia Pudding (download)

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

Lowering your cholesterol doesn’t have to mean overhauling your entire life. In this episode, I walk through how small, strategic food choices can make a meaningful difference in your numbers—and your long-term heart health.

I focus on what actually moves the needle when it comes to lowering LDL cholesterol through diet. We break down the most effective evidence-based approaches, including key foods to increase, what to limit, and how to make these changes realistic for busy adults and families. I also introduce the concept of a “portfolio approach” to nutrition—layering small habits that work together to produce measurable results.

Key Takeaways:

• Soluble fiber plays a major role in lowering LDL cholesterol
• Plant sterols and stanols can help block cholesterol absorption
• Swapping saturated fats for unsaturated fats supports heart health
• Nuts, beans, and whole grains provide powerful, practical benefits
• Small, consistent changes are effective and sustainable

Links from episode:

ACC/American Heart Association Issue Updated Guideline for Managing Lipids, Cholesterol 

Effects of a Dietary Portfolio of Cholesterol-Lowering Foods vs Lovastatin on Serum Lipids and C-Reactive Protein

Eating to Lower Cholesterol Recipes - recipes from my live presentation for San Marcos Life Long Learning.

Simple Tips to Lower Cholesterol

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

Muscle loss starts earlier than most people realize — and it accelerates with age. The good news? You have far more control than you think.

In this episode, I sit down with my personal trainer, Laura Coleman, to talk about why strength training becomes essential after age 30 — not for aesthetics, but for metabolic health, bone strength, balance, and long-term independence. We break down the difference between muscle mass and strength, why both matter, and how even small, consistent efforts can dramatically change your health trajectory.

Most importantly, we make this practical. No expensive equipment. No complicated programming. Just realistic strategies you can start at home.

In this episode, you’ll learn:

• The difference between muscle mass and strength — and why they’re not the same
 • Why muscle is a metabolic organ that protects against diabetes and fatty liver disease
 • How strength training supports bone health and reduces fracture risk
 • Simple core, glute, leg, and upper body exercises you can do at home
 • Why consistency beats intensity — especially when you’re busy

If you want to stay strong, capable, and independent as you age, this episode gives you a starting point that’s doable.

Listen now and start building strength that lasts.

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

Protein is everywhere right now. Protein soda. Protein chips. Protein pancakes. We’ve gone from worrying about fat to obsessing over protein—and the messaging is all over the place. So the real question is: are we eating too much… or not enough?

In this episode, I break down what protein actually does in the body, how scientists determine how much we need, and why the old 0.8 g/kg recommendation isn’t the whole story. I also take a hard look at my own plant-forward bias and examine whether animal protein really is “higher quality” — and whether that actually matters for long-term health.

You’ll hear where higher protein intake makes sense (especially for older adults and people strength training), where it likely doesn’t, and why the source of your protein may matter just as much as the amount.

In this episode, you’ll learn:

• What the current evidence says about optimal daily protein intake
 • Why 0.8 g/kg prevents deficiency but may not support optimal function
 • How protein needs change with age, illness, and resistance training
 • Whether animal protein is truly “higher quality” than plant protein
 • Why the overall food package matters more than protein grams alone

By the end, you’ll understand how to personalize your protein intake in a way that supports strength, longevity, and metabolic health — without falling for marketing hype.

Listen now at:
 https://www.eatgreenswithdrblack.com/protein/

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

In this episode of Eat Your Greens, I’m joined by April Jones, a pediatric nurse practitioner and the creator of HealthQuest, a gamified, evidence-based wellness platform designed to help kids and families build healthy habits together—without shame, pressure, or perfectionism.

We talk about why so many wellness programs fail families, how HealthQuest uses barrier assessments instead of guesswork, and why teaching mindfulness—especially around hunger, fullness, and emotions—is one of the most overlooked skills in pediatric health.

April also shares the story behind her children’s book, Mia and the HealthQuest Dragon, and how storytelling and play can completely change the way kids relate to food, movement, and their bodies.

In this episode, we cover:

• Why healthy habits are harder to learn as adults—and why starting earlier matters
• How HealthQuest personalizes learning for both parents and kids
• The role of mindful eating in helping kids recognize hunger, fullness, and emotions
• Why pressure and “just do better” messaging backfires
• How families can practice healthy habits together instead of going it alone
• Ways HealthQuest improves access to health education through schools and free resources

This is a great listen for parents, clinicians, educators, and anyone who wants to support kids in building a healthier relationship with food and their bodies—without turning meals into a power struggle.

Where to find April Jones and HealthQuest:

https://www.linkedin.com/in/apriljones5/

https://www.instagram.com/healthquestapp

https://www.facebook.com/DiscoverHealthQuest/

https://www.discoverhealthquest.com

Buy Mia and the HealthQuest Dragon

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

The 2025-2030 Dietary Guidelines for Americans were released earlier this year and are generating a lot of dialogue. In spite of this, many people don’t actually know what they are, who they’re meant for, or how they’re created.

In this episode, I walk through what the Dietary Guidelines for Americans are, why they exist, and how they influence the food environment around us—from school meals to public health messaging. I compare the newest 2025–2030 guidelines to the previous version, explain the shift in visuals from MyPlate to the new "Real Food" pyramid, and highlight key themes that are driving the current debate.

We’ll take a closer look at what’s changed, how the guidelines are meant to be used, and why they’ve sparked such strong reactions across healthcare, nutrition, and social media. 

Most importantly, I’ll help you think about how to interpret the guidelines in a way that supports your health—without getting pulled into food wars or dietary extremes.

To read the new DGA go to https://realfood.gov/

For a side-by-side comparison of the old MyPlate graphic and the new Eat Real Food pyramid, see the show notes on the episode webpage here. 

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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, low-effort ways to prepare broccoli so it actually tastes good — including the simple “chop and stop” method that helps maximize its benefits.

This episode isn’t about turning broccoli into a personality trait. It’s about understanding how small, consistent food choices create long-term health advantages.

In this episode, you’ll learn:

• Why broccoli is considered a nutritional powerhouse
• What sulforaphane is and how to preserve it
• How often you need to eat broccoli to see benefit
• Why fiber intake matters more than most people think
• Simple cooking strategies that make broccoli more appealing
• How to approach vegetables in a way that makes health doable

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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. I also talk about omega-6 fats, inflammation, frying, and why focusing on the whole food package matters more than demonizing individual ingredients.

Finally, I share simple, doable strategies to help you use fat intentionally — supporting long-term cardiometabolic health without turning food into a math problem.

In this episode, you’ll learn:

• What fat is and why it’s essential for health
• The difference between saturated, monounsaturated, and polyunsaturated fats
• Why omega-6 fats are not inherently inflammatory
• Why frying is the real problem — not which oil you use
• How seed oils and beef tallow are both processed for safety and stability
• Practical ways to reduce saturated fat and increase healthier fats
• How to use fat where it actually adds flavor and satisfaction

Resources & links:

Avocado Green Goddess Dressing

Cooking Oils & Fats from Health Meets Food and the American Academy of Culinary Medicine. 

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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.

Here’s the truth:
Carbs aren’t evil. But how much we eat, how processed they are, and even how we eat them makes a big difference in how our bodies respond.

Instead of fear or restriction, this episode focuses on simple ways to make carb-rich foods work better for you—so you can enjoy them without the energy crash or constant hunger.

I share five easy, practical “carb hacks” you can start using right away, including:

• Keeping the structure of carbs intact (think skins & whole grains)
• Pairing carbs with protein and healthy fats so they’re more filling
• The secret hack to make starch healthier
• Choosing carbs that also support gut health
• Even changing the order you eat foods at a meal

No extreme diets.
No cutting out foods you love.
Just smarter, more thoughtful choices that add up over time.

If you’ve ever felt stuck between “carbs make me feel bad” and “I don’t want to give them up,” this episode is for you.

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 really is, how glucose and fructose are handled differently, and why sugar packaged in whole foods like fruit behaves very differently than sugar in juice, soda, or processed foods. I also address the idea of “sugar addiction” and explain why cravings are real — but not the same thing as true addiction — and why they tend to fade when the body is supported properly.

You’ll also learn why switching to “natural” sugars like honey or coconut sugar doesn’t meaningfully change the metabolic impact, and which sweeteners actually make more sense when you want something sweet.

This episode is designed to give you skills, not rules:

• How to think about sugar without fear or guilt
• How to read labels without getting lost in marketing claims
• How to reduce added sugar without tracking calories or feeling deprived
• How to make small shifts that add up over time

Key takeaway:
Health becomes much more doable when you understand why certain choices work better than others. Sugar doesn’t need to be eliminated — it just needs to be placed in the right context.

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 behavior
• Why identity (“I’m the kind of person who…”) matters
• Three strategies scientists agree reliably build lasting habits
• Simple, actionable examples for nutrition, movement, sleep, and productivity

You’ll also learn bonus tools like the One-Minute Rule, the Five-Second Rule, and friction-reducing tricks to make healthy choices the easiest choices.

This episode builds on the weight loss biology episode and gives you a roadmap for sticking with your goals — without relying on motivation alone.

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 works
• Why losing muscle is more damaging than you think
• The hormonal “push-pull” that drives hunger after dieting
• Why yo-yo dieting increases health risks
• And most importantly — evidence-based strategies that actually support long-term metabolic health

We’ll talk about how to build meals that keep you full, how to stabilize hunger hormones, and how to choose foods that work with your biology rather than against it.

If you’re tired of the cycle of diets that don’t last, this episode offers a clearer, kinder, and more sustainable way forward.

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 adulthood
• How family history influences your risk
• When kids and teens should be screened
• The difference between LDL cholesterol and triglycerides
• What your triglycerides reveal about insulin resistance
• The truth about statins
• Why building muscle may be the most powerful metabolic tool you have
• The lifestyle habits that actually lower risk
• How small, doable changes compound into major long-term benefits

Dr. Ratheal’s “blood, sweat, and tears” framework is both honest and motivating. Whether you're managing cholesterol, concerned about family risk, or simply trying to protect your health, this episode will give you clarity and confidence.

Find Dr. Ratheal at NBPreventionDocs.com

Health Made Doable — one step at a time.

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 take away.

🌿 Topics include:

• How common chronic diseases share the same root causes
• The power of beans, greens, and berries for long-term health
• Why fiber and variety matter more than perfection
• Encouragement to start small — it’s never too late to change your trajectory

Season 3 of Eat Your Greens launches in January! Subscribe at www.eatgreenswithdrblack.com so you never miss an episode.

💚 From nutrition to everyday habits — Health Made Doable.

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 from Eat Your Greens.

 It's the holiday season and, if you're like most people, 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 schedule is, I want you to know that I’m thankful that you chose to spend your time with me. My topic today is not directly about nutrition, although it is about health – specifically mental health – and what might be the single most effective and easy thing you can do to boost it. If you’re like me and are feeling extra stressed out and anxious this year, this episode is for you!

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 protecting your heart and your health through small, doable steps.

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 from Eat Your Greens.

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 immune system’s best friend).
• Surprising immune-boosting benefits of everyday habits like sleep and moderate exercise.
• Why some supplements might not be as magical as they claim—and how to choose wisely.
• Fun and family-friendly ways to eat better, reduce stress, and make hydration more exciting.

Whether you’re looking to avoid the sniffles, keep your kids healthier, or just feel your best, this episode is packed with actionable strategies to help you and your family stay well. Grab your headphones and click play now—you don’t want to miss this one! 

Nourishing White Bean and Lemon Soup

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 from Eat Your Greens.

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’ll Learn:

• Why the front of the package is the last thing you should trust
• How to use serving size and fiber math to outsmart misleading labels
• The hidden sugars and fats food companies don’t want you to notice
• A simple sodium trick that could protect your heart
• How to pick the healthier option in under 30 seconds

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 fats
• Which foods to limit or avoid for cancer prevention
• The role of exercise, sleep, stress management, and social connection in reducing risk
• Practical steps you can start today—no overwhelm required

Plus, I share a colorful, antioxidant-packed beet salad recipe that’s as delicious as it is healthy.

Links & Resources:

• Download the Beat Cancer Beet Salad recipe card
• Sign up for my newsletter for episode alerts and health tips
• Listen to past episodes while we gear up for Season 3 in January 2026

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 food
• How to recognize the signs of food allergies versus intolerances and sensitivities
• Why some kids outgrow certain allergies while others don’t
• What the science says about genetic, environmental, and gut health factors
• The truth about “food sensitivity” tests that flood the internet—and why they often lead parents astray

Whether you’re worried about your child’s symptoms or just want clear, evidence-based information, this episode will help you cut through the confusion and take the next step with confidence.

Links for resources and information discussed in the episode:

Food Allergy.org

Non-IgE-mediated gastrointestinal food allergy

What is causing the rise in food allergy? A narrative review of risk factors for the development of food allergy in infants and children

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 dietitian
• The story behind the first culinary medicine program at Tulane
• What culinary medicine actually is—and why it matters
• Teaching kitchens, food insecurity, and equity
• Advice for clinicians and educators who want to build their own programs
• Where the movement is headed and how you can get involved

Resources & Links:

• 🌐 Culinary Medicine Consulting – Leah’s Website
  
  
• 🎥 Chef Leah’s YouTube Channel
  
  
• 🔗 Chef Leah on LinkedIn

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 senescence—but translated into easy steps you can start today.

🧬 What You’ll Learn:

• Why colorful fruits and vegetables reduce inflammation and protect your DNA
• How plant-based proteins like lentils and tofu activate longevity-promoting pathways
• What just 15 minutes of movement a day can do for your lifespan
• Why sleep is cellular maintenance, and how to improve it
• The simplest, most impactful thing you can do to reduce disease risk (hint: don’t smoke)
• The overlooked “longevity vitamin” found in mushrooms

📚 Backed by major studies, this episode gives you the tools to take control of your aging process—without needing a degree in molecular biology.

Links to studies discussed in this episode:

• Impact of Healthy Lifestyle Factors on Life Expectancy and Lifetime Health Care Expenditure: Nationwide Cohort Study
• Impact of Healthy Lifestyle Factors on Life Expectancies in the US Population
• Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality
• Dietary intake of total, animal, and plant proteins and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies
• Red meat and processed meat consumption and all-cause mortality: a meta-analysis
• Recommended physical activity and all cause and cause specific mortality in US adults: prospective cohort study

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 mushroom trivia. There’s even a story about a life-changing mushroom po’ boy in New Orleans.

Whether you’re already a mushroom lover or a proud fungiphobe, this episode has something for you. 

Crispy Sesame Tofu & Mushroom Lettuce Wraps from Rainbow Plant Life

Mushroom Dumplings with Honey Teriyaki Dipping Sauce from Le Petit Eats

Lion's Mane Mushroom Steaks from Derek Sarno

Listen in and let’s make room for mushrooms on your plate.

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 fiber intake.

So whether you're struggling with constipation, curious about plant-based eating, or just want to understand why fiber is such a big deal, this episode delivers the goods—plus a few terrible bean jokes along the way.

What You'll Learn:

• The difference between soluble and insoluble fiber
• How fiber lowers cholesterol and blood sugar
• The connection between fiber, gut bacteria, and disease prevention
• Tips for increasing fiber safely (without the hiney burps)
• How to hit 30+ plant-based foods a week for microbiome diversity

🔗 Mentioned in the episode:

• The Fiber Fueled Gut by Dr. Will Bulsiewicz
• American Gut Project 
• Fiber Without the Fiasco: Easy Ways to Boost Fiber Without Bloating

👩‍⚕️ Hosted by Dr. Angela Black — board-certified pediatrician and lifestyle medicine physician
 🌱 Visit www.eatgreenswithdrblack.com for more

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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!

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 and when plain water just won’t cut it.

Stick around for the final segment, where I review popular electrolyte mixes and share when they’re helpful—and when they’re more hype than health. Don’t forget to tune in to the follow-up episode, where I’ll share simple, science-backed DIY hydration recipes that are easy to make and budget-friendly!

World Health Organization Oral Rehydration Solution

• 1 liter (34 oz) of fresh water
• 1/2 tsp salt
• 2 TBS sugar

*The information in this episode is not a substitute for medical care. If you have kidney disease or take potassium-sparing medications, consult your doctor before using potassium salt substitutes. Seek medical attention for signs of severe dehydration such as dizziness, confusion, rapid heartbeat, or dry mouth with little to no urination. 

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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'll Learn:

• Why the front of the package is the last thing you should trust
• How to use serving size and fiber math to outsmart misleading labels
• The hidden sugars and fats food companies don't want you to notice
• A simple sodium trick that could protect your heart
• How to pick the healthier option in under 30 seconds

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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, and omega-3s
 ✅ The truth about soy and estrogen—does it really cause man-boobs?
 ✅ Tofu cooking tips—how to prep it for the best texture and maximum flavor

Tofu is one of the most versatile plant-based proteins, but if you’ve ever struggled to make it taste great, this episode is for you! 

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 fiber gradually to avoid bloating
✔️ Smart swaps for breakfast, snacks, and everyday meals
✔️ The trick to making beans and whole grains gut-friendly

Join the Eat Your Greens community and take small, sustainable steps toward better health!

Strawberry Fruit Leather Recipe

Protein Oat Balls

Cinnamon Quinoa Breakfast Bowl

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 bold, authentic Mexican flavors without the food coma.

You’ll learn:

• What Cinco de Mayo actually celebrates (and why we should thank the people of Puebla!)
• How ancestral Mexican diets compare to modern Tex-Mex meals
• Simple, plant-forward swaps to make your tacos, enchiladas, and burrito bowls a little lighter—but just as delicious
• My favorite comfort food when I’m feeling under the weather: vegan sopa de fideo

Whether you're celebrating with tacos, aguas frescas, or just good vibes, I hope this episode inspires you to enjoy Mexican food in a way that supports your health and honors its cultural roots.

👉 Don’t forget to grab the recipe link for vegan sopa de fideo from Dora’s Table in the show notes on the Eat Your Greens website —it’s cozy, kid-friendly, and perfect for batch cooking.

🎧 Hit play and let’s celebrate Cinco de Mayo the flavorful way!

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 offer traditional Japanese noodle varieties, including my favorite sweet potato noodles. We discuss the importance of incorporating a wide range of plant-based foods like mushrooms, cabbage, lotus root, and more to support gut health and overall well-being. Discover how eating healthy can be fun and flavorful at Sakura, whether it’s for lunch, dinner, or a unique date night. For more details, visit their website sakurasmtx.com. Don’t miss this episode filled with delicious insights and tips for enjoying plant-based dining.

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 practical tips for incorporating fermented foods into your diet!

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 recipes and a step-by-step meal prep guide to get you started!

🥦 In This Episode, You’ll Discover:
✔️ How to plan a week of meals with ease
✔️ Time-saving tips for efficient grocery shopping
✔️ Simple meal prep hacks that make cooking faster & easier
✔️ How to use what you already have to cut costs & reduce waste
✔️ The secret to getting your family involved—even picky eaters!

🎁 Bonus Freebies: Click here to get my exclusive one-week meal plan complete with delicious, healthy recipes and a prep guide to set you up for success! You can also down load a free printable menu planner or get 20% off the Plan To Eat app. 

✅ Ready to simplify your meals and reclaim your time? Hit play now and let’s get started!

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 (spoiler: Kansas once banned cherry pie for being too sensual 👀)
✅ The weirdest pies from around the world (fish heads? Vinegar? Crickets?!)
✅ The ultimate pizza debate—is pizza really a pie?
✅ A math hack for getting more pizza for your money 🍕💰

Whether you’re a pi r squared kind of person or just here for the pie, this episode will give you plenty to chew on. So grab a fork, maybe a calculator, and let’s dig in!

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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. Don’t miss out on these miniature superheroes of the vegetable world!

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 immune system’s best friend).
• Surprising immune-boosting benefits of everyday habits like sleep and moderate exercise.
• Why some supplements might not be as magical as they claim—and how to choose wisely.
• Fun and family-friendly ways to eat better, reduce stress, and make hydration more exciting.

Whether you’re looking to avoid the sniffles, keep your kids healthier, or just feel your best, this episode is packed with actionable strategies to help you and your family stay well. Grab your headphones and click play now—you don’t want to miss this one! 

Nourishing White Bean and Lemon Soup

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 teaching medical students how to discuss food with patients to running community-based cooking classes, Dr. Albin explains how food, science, and medicine intersect to create a powerful tool for prevention and healing.

In this conversation, you’ll learn:

• How culinary medicine bridges nutrition science, cultural traditions, and medical care.
• What a typical culinary medicine session looks like—from chopping onions to setting realistic health goals.
• Real-life success stories that show how even small dietary changes can transform lives.
• Practical tips for families to start improving their diets today, no matter their budget or time constraints.

Whether you're curious about how to cook healthier meals, manage chronic conditions, or learn more about the growing field of food-as-medicine, this episode is packed with actionable insights and inspiration.

Why listen?
If you're ready to discover the joy and power of food to improve health, this episode is for you. Plus, Dr. Albin's insights might just spark some ideas for your own health journey—or even inspire you to explore culinary medicine in your community.

"Culinary Medicine Gets Cooking in Oak Cliff"   video

Find Dr. Albin on LinkedIn and at UT Southwestern

Find a Culinary Medicine Program near you.

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 practical tips on how to sneak in these mini-workouts anywhere—from your office chair to your living room.

Listen in to learn how to achieve 150 minutes of weekly physical activity without the need for expensive gym memberships or equipment. Plus, get inspired by real-life examples of how small movements can lead to big health benefits, including improved mood and cognitive performance.

Exercise Snacks & Insulin Resistance
Resistance Exercise Snacks

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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, like improved immunity, cognitive function, and lower cancer risk. Dr. Lawlor introduces the 'Peace and Love' method for treating minor injuries, offering a fresh perspective on recovery. Tune in to learn how even small steps can drastically improve your health and longevity.

Texas Physical Therapy Specialists
PEACE & LOVE for injuries

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 tips to inspire your plant-based journey!

Easy Avocado Chocolate Pudding

Chickpea Salad Sandwich
Mash together canned chickpeas and 1 large or 2 small avocados.
Add the juice of a 1/2 of a lemon, 1 Tbs Dijon mustard, salt & pepper to taste, chopped green onion, and whatever fresh herbs you like such as cilantro, parsley, or thyme. 
Throw in a tablespoon of wheat germ for extra B vitamins and fiber and mix it all together. 
Spread on toasted whole grain bread with your favorite sandwich veggies and enjoy!

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 texture and discover the winning recipe that takes the crown. Links to all featured recipes are available in the show notes for you to try at home. Spoiler: Even the last-place dessert had redeeming qualities! It's an indulgent, festive treat that's not to be missed.

Nora Cooks chocolate cake

Minimalist Baker Vegan Cheesecake

No-bake raspberry oatmeal cups

Nora Cooks Chocolate Chip Cookies 

Feel Good Foodie Lemon Bars 

Sweet potato brownies

ConnoisseurusVeg Peanut butter pie

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 specialty focuses on promoting long health spans through a plant-forward diet, exercise, and other healthy habits. Dr. Black recounts her decision to enter pediatrics, driven by the opportunity to make a significant impact on children's health. She also highlights the potential of lifestyle medicine to prevent and manage chronic diseases. The episode features Dr. Black's talk to pre-health students at Texas State University, where she emphasizes the importance of integrating lifestyle factors into medical practice, the promising research on plant-based diets, and the role of the gut microbiome in overall health. 

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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 schedule is, I want you to know that I’m thankful that you chose to spend your time with me. My topic today is not directly about nutrition, although it is about health - specifically mental health - and what might be the single most effective and easy thing you can do to boost it. If you’re like me and are feeling extra stressed out and anxious this year, this episode is for you!

If you liked this episode, you might also like this episode of Healthy Looks Great on You!

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@healthmadedoable.com.

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

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, and the numerous physical and emotional considerations involved. Tune in to gain a deeper understanding of how surgical interventions can significantly impact a young person's quality of life while also recognizing the importance of empathy and body positivity.

Christus Children's Adolescent Metabolic and Bariatric Surgery Clinic

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Thanks for listening and don't forget to Eat Your Greens!