Wake Up and Read the Labels is your guide to eating simple and feeling good. If you want to eat clean and feel your best, you’re in the right place. Join us each week as we talk about real ingredients, ethical brands, and the stories of people just like you who woke up and read the labels.
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The Truth About Herbal Tea: Healing vs. Hype with Stephanie Wakefield
Episode 148
Tuesday, July 8, 2025 • Duration 34:40
Think all tea is healthy? Think again. In this episode, Jen Smiley sits down with Stephanie Wakefield from Your Tea to expose the truth behind trendy detox teas and why traditional Chinese medicine (TCM) blends are different. From digestive support to fertility breakthroughs, Stephanie shares how Your Tea’s herbal formulas address root causes—without the gimmicks, sugar, or harsh laxatives. If you’ve ever sipped a “detox tea” and wondered why you still feel bloated or burnt out, this one’s for you.
Key Takeaways:
Most detox teas use senna leaf, a harsh laxative that can harm your body when overused
Your Tea blends use traditional Chinese herbs, formulated to target root causes, not just symptoms
“Phlegm and damp” in Chinese medicine refers to digestive buildup—often mistaken for weight gain
Peppermint tea can worsen bloating, especially for those with cold digestion
Fennel and licorice are better choices for digestive support and hormonal harmony
Chinese herbs can work on an energetic level, improving sleep, emotions, and digestion over time
Low energy has multiple causes—Your Tea offers different blends for adrenal fatigue vs. gut fatigue
Your Tea has helped many women conceive naturally, thanks to its fertility-focused blends
Common store-bought teas often contain chemical additives, synthetic flavors, and pesticide residue
Your Tea’s herbs are grown in the Fujian province, meeting strict international safety standards
🔗 Mentioned in the Episode:
YourTea.com — Use code TCM15 for 15% off (excludes bundles)
The content provided by Wake Up and Read the Labels and Jen Smiley is for informational purposes only and is not intended as medical advice. Jen Smiley is not a licensed nutritionist, dietitian, or health professional. All recommendations and insights are based on her personal research and experiences. Always consult a qualified healthcare provider before making any changes to your diet or wellness routines.
Additionally, some of the links shared may be affiliate links, meaning Wake Up and Read the Labels may earn a small commission at no additional cost to you. This supports our ability to bring you quality content.
35 Years of Detoxing: Troy Casey on Parasites, Fasting, and the Truth About Clean Living
Episode 147
Tuesday, July 1, 2025 • Duration 47:56
Show Notes:
Most detox programs promise results in 3, 7, or maybe 21 days—but Troy Casey has been detoxing for 35 years. In this episode, Jen sits down with the Certified Health Nut himself to explore what it really takes to maintain long-term wellness in a toxic world. From dry fasting and parasite cleanses to rebuilding gut health and boosting testosterone naturally, Troy shares his unconventional (and highly effective) protocols to raise your body’s vibration, avoid chronic illness, and reclaim your health at any age.
Key Takeaways:
Detox isn’t a quick fix—it’s a lifestyle built around seasons, intuition, and personal testing
Fasting means more than food—it can be digital, dry, juice-based, or herbal
Parasites are everywhere—but you can stop being a host by strengthening your body
Most people’s guts are inflamed—due to processed food, antibiotics, and toxic exposures
Clean food = clean skin, clean hormones, and real energy
Walking, tai chi, and sleep are more powerful than high-intensity workouts for many
Natural testosterone boosters include going to bed by 10pm, detoxing, and eliminating seed oils
Recovery and nervous system regulation are essential, especially as we age
The food supply is broken—but there are still ways to eat clean and support ethical brands
You can’t outsource healing—your mirror and your mindset are your best health trackers
Is Your “Healthy” Diet Making You Sick? The Missing Link in Wellness with Erin Holt
Episode 146
Tuesday, June 24, 2025 • Duration 32:31
Show Notes:
You’re doing “everything right”—eating clean, working out, and taking supplements—but you still feel tired, inflamed, or bloated. Sound familiar? In this episode, Jen is joined by Erin Holt, a functional nutritionist and founder of the Functional Nutrition Academy. Erin shares the hidden reasons your body might be fighting back, even when your habits look healthy on paper. From trauma and stress to restrictive eating and the nervous system, this conversation reveals what wellness routines often leave out—and how to truly heal from the inside out.
Key Takeaways:
Clean eating isn’t always enough—stress and trauma matter too
Your nervous system directly impacts digestion, hormones, and inflammation
Over-supplementing or under-eating can keep you stuck in “healing mode”
Functional labs are helpful, but context and coaching are key
Erin’s Functional Nutrition Academy teaches practitioners a full-body approach to healing
Gut health, hormone balance, and metabolism are all connected through nervous system function
You’re not broken—your body’s just asking for something different
The content provided by Wake Up and Read the Labels and Jen Smiley is for informational purposes only and is not intended as medical advice. Jen Smiley is not a licensed nutritionist, dietitian, or health professional. All recommendations and insights are based on her personal research and experiences. Always consult a qualified healthcare provider before making any changes to your diet or wellness routines.
Why You Shouldn’t Make Your Bed (and Other Health Hacks You’ve Never Heard)
Episode 145
Tuesday, June 17, 2025 • Duration 32:25
Most of us think our homes are safe—but what if your bed, your humidifier, or even your receipts are making you sick? In this episode, Jen talks with Dr. Tania Elliott, a dual board-certified physician in internal medicine and allergy & immunology, about the surprising ways everyday habits and home environments may be harming your health. From dust mites and mold to hormone-disrupting toxins, Dr. Tania shares powerful insights and practical fixes—without the fear-mongering.
Key Takeaways:
Don’t make your bed right away—it traps dust mites and moisture
Avoid going to bed with wet hair—it can lead to mold and dandruff
Your humidifier may be making you sick—clean it or switch to a dehumidifier
Freezer trick for stuffed animals—kills dust mites and bacteria
Allergy meds vs. immunotherapy—why the long-term fix may be worth it
Healthcare isn’t health-focused—Dr. Tania breaks down the broken system
Top labs to request—Ferritin, B12, and thyroid for women’s health
Her new Healthy Home Guide walks through room-by-room changes with science-backed advice
The content provided by Wake Up and Read the Labels and Jen Smiley is for informational purposes only and is not intended as medical advice. Jen Smiley is not a licensed nutritionist, dietitian, or health professional. All recommendations and insights are based on her personal research and experiences. Always consult a qualified healthcare provider before making any changes to your diet or wellness routines.
5 Popular “Health” Foods to Ditch in 2025
Episode 144
Tuesday, June 10, 2025 • Duration 15:56
Everyone’s asking: What should I stop eating in 2025? Jen breaks it all down with five sneaky "health" foods that are secretly spiking your inflammation, disrupting your gut, and keeping you tired and bloated. From sparkling water to yogurt and bread, she reveals what to ditch—and what to swap in instead—for more energy and less confusion at the grocery store.
Key Takeaways:
LaCroix and other flavored sparkling waters may contain PFAS—“forever chemicals” that mess with hormones, thyroid, and immune health.
Nut Pods and other “plant-based” creamers use synthetic emulsifiers like dipotassium phosphate, which inflame your gut and drive cravings.
Veggie sticks are mostly seed oils and additives, not vegetables. Swap them for clean brands like Lesser Evil, Siete, or Tatamata.
Chobani and most conventional yogurts contain milk from GMO-fed cows and pasteurized probiotics. Try coconut-based yogurts like Kalina or Coconut Cult instead.
Dave’s Killer Bread is ultra-processed and loaded with omega-6s and gluten. Jen recommends Pasha Bread (with code “WAKEUP” for 20% off) as a clean, fermented alternative.
Disclaimer:
The content provided by Wake Up and Read the Labels and Jen Smiley is for informational purposes only and is not intended as medical advice. Jen Smiley is not a licensed nutritionist, dietitian, or health professional. All recommendations and insights are based on her personal research and experiences. Always consult a qualified healthcare provider before making any changes to your diet or wellness routines.
Additionally, some of the links shared may be affiliate links, meaning Wake Up and Read the Labels may earn a small commission at no additional cost to you. This supports our ability to bring you quality content.
NBA Exec Turned Health Coach: Jared Ralsky’s Wake-Up Call
Episode 143
Tuesday, June 3, 2025 • Duration 40:05
After nearly 15 years as an executive and talent scout for four NBA franchises, Jared Ralsky looked like he had it all. But behind the scenes, he was struggling with anxiety, inflammation, and feeling “skinny-fat.” In this episode, Jared joins Jen Smiley to share how clean eating, ancestral health, and learning to read labels transformed his life. From boardrooms to infrared saunas, Jared’s story proves that peak performance starts with what’s on your plate—and what you believe about your body.
Key Takeaways:
Jared worked in the NBA for nearly 15 years before becoming a certified health coach
Ancestral health helped him reduce anxiety and body fat while increasing energy
Clean eating isn’t about giving things up—it’s about choosing better ingredients
You can’t solve health with a pill—environment and food are foundational
Even “healthy” foods and labels can be misleading without the right knowledge
The content provided by Wake Up and Read the Labels and Jen Smiley is for informational purposes only and is not intended as medical advice. Jen Smiley is not a licensed nutritionist, dietitian, or health professional. All recommendations and insights are based on her personal research and experiences. Always consult a qualified healthcare provider before making any changes to your diet or wellness routines.
Additionally, some of the links shared may be affiliate links, meaning Wake Up and Read the Labels may earn a small commission at no additional cost to you. This supports our ability to bring you quality content.
Still Inflamed? Why Infrared Saunas Might Be the Missing Piece
Episode 142
Tuesday, May 27, 2025 • Duration 12:24
You’ve cleaned up your diet, ditched the seed oils, and started reading labels—but you still wake up feeling puffy, tired, and inflamed. What gives? In this solo episode, Jen Smiley breaks down one of the most overlooked tools for detox and inflammation: infrared saunas. She explains how they work (spoiler: it's not like the steam room at the gym), why they’re a game-changer for your lymphatic system, and how to get started without breaking the bank. Plus, Jen shares her personal routine and the brand she trusts in her own home.
Key Takeaways:
Infrared saunas reduce inflammation by penetrating deeper than traditional heat or steam
You sweat out toxins—not just water (think: plastics, heavy metals, and more)
Infrared light boosts mitochondrial function for more natural energy
Puffiness and bloating could be signs your lymphatic system needs support
You don’t need to spend $10K—start with local sessions or a sauna blanket
Jen’s go-to sauna brand? Sunlighten, with a discount code linked below
Hydrate, rinse, repeat: how to make the most of your sweat session
The content provided by Wake Up and Read the Labels and Jen Smiley is for informational purposes only and is not intended as medical advice. Jen Smiley is not a licensed nutritionist, dietitian, or health professional. All recommendations and insights are based on her personal research and experiences. Always consult a qualified healthcare provider before making any changes to your diet or wellness routines.
From Crohn’s to Clean: How Kyle Fitzgerald Took Back His Health
Episode 141
Tuesday, May 20, 2025 • Duration 49:43
At just 21, Kyle Fitzgerald was sitting in a hospital getting infusions for Crohn’s disease—until one day, he decided to take his health into his own hands. In this episode, Kyle joins Jen to share how he went from chronic inflammation and medications to reading labels, prioritizing real food, and building a thriving online community through Clean Kitchen Nutrition. They talk gut health, what most people misunderstand about fatigue, and simple swaps that make a big difference.
Key Takeaways:
Chronic inflammation often starts with poor food quality, not genetics
Most Americans are overfed and undernourished—calories ≠ nutrients
Clean eating reversed Kyle’s Crohn’s symptoms without medication
The content provided by Wake Up and Read the Labels and Jen Smiley is for informational purposes only and is not intended as medical advice. Jen Smiley is not a licensed nutritionist, dietitian, or health professional. All recommendations and insights are based on her personal research and experiences. Always consult a qualified healthcare provider before making any changes to your diet or wellness routines.
Is Your Coffee Making You Sick? Mold, Toxins & What to Avoid
Episode 140
Tuesday, May 13, 2025 • Duration 14:54
You wake up, reach for your coffee, and rely on that first sip to power your day—but what if your daily brew is secretly working against you? In this solo episode, Jen breaks down what’s really in your coffee: from mold and pesticides to plastic and toxins leaching from pods. She also reveals exactly what to look for in a clean cup—from roasting practices to third-party testing—and names nine coffee brands that go the extra mile. If you’re relying on sugar-laden creamers to mask the bitter taste or feeling jittery and bloated after your morning cup, this episode will open your eyes to what’s really brewing.
Key Takeaways:
Coffee should just be coffee — no mold, pesticides, plastic, or toxins
That bitter taste? It’s likely low-quality beans or contaminated coffee
Pod users beware — hot water over plastic can leach chemicals into your drink
Organic ≠ mold-free — look for brands that test for mycotoxins and toxins
Common symptoms of tainted coffee include bloating, fatigue, IBS, and jitters
Creamers can be the real problem too — loaded with gums, fillers, and oils
Clean coffee is a great first step — but full results come from clean eating overall
Disclaimer:
The content provided by Wake Up and Read the Labels and Jen Smiley is for informational purposes only and is not intended as medical advice. Jen Smiley is not a licensed nutritionist, dietitian, or health professional. All recommendations and insights are based on her personal research and experiences. Always consult a qualified healthcare provider before making any changes to your diet or wellness routines.
Additionally, some of the links shared may be affiliate links, meaning Wake Up and Read the Labels may earn a small commission at no additional cost to you. This supports our ability to bring you quality content.
Jen’s Links:
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Food Lies You’ve Been Fed Your Whole Life
Episode 139
Tuesday, May 6, 2025 • Duration 42:05
Ever feel like everything you’ve been told about healthy eating doesn’t actually make you feel healthy? You’re not alone. In this episode, Jen is joined by Brian Sanders, creator of the upcoming Food Lies docu-series and host of the Peak Human podcast. They dive deep into the shocking truth behind the food pyramid, how marketing has hijacked our nutrition labels, and why conventional health advice is making us sicker.
From beef and grains to calories and cholesterol, Brian unpacks decades of misinformation—backed by science and common sense. If you’ve ever questioned your food labels, your cravings, or even your doctor’s advice, this episode will open your eyes.
Key Takeaways:
The food pyramid is broken — it was designed to push cheap grains, not optimize health
Red meat and fat aren't the enemy — processed food and fake health claims are
Nutrition labels are misleading — 90 calories sells better than 30 unrecognizable ingredients
Fiber ≠ whole grains — eating fiber can be good, but real food is what matters
Oats are everywhere for a reason — they’re cheap, glyphosate-heavy, and highly profitable
Doctors aren't taught nutrition — many still demonize healthy fats and meat
Regenerative meat matters — but even conventional beef is better than processed carbs
Want to be full and lose weight? Change what you eat, not how much
Support for Food Lies is live — preorder the docu-series at foodlies.org
Disclaimer:
The content provided by Wake Up and Read the Labels and Jen Smiley is for informational purposes only and is not intended as medical advice. Jen Smiley is not a licensed nutritionist, dietitian, or health professional. All recommendations and insights are based on her personal research and experiences. Always consult a qualified healthcare provider before making any changes to your diet or wellness routines.
The content provided by Wake Up and Read the Labels and Jen Smiley is for informational purposes only and is not intended as medical advice. Jen Smiley is not a licensed nutritionist, dietitian, or health professional. All recommendations and insights are based on her personal research and experiences. Always consult a qualified healthcare provider before making any changes to your diet or wellness routines.
Additionally, some of the links shared may be affiliate links, meaning Wake Up and Read the Labels may earn a small commission at no additional cost to you. This supports our ability to bring you quality content.
Additionally, some of the links shared may be affiliate links, meaning Wake Up and Read the Labels may earn a small commission at no additional cost to you. This supports our ability to bring you quality content.
Additionally, some of the links shared may be affiliate links, meaning Wake Up and Read the Labels may earn a small commission at no additional cost to you. This supports our ability to bring you quality content.
Additionally, some of the links shared may be affiliate links, meaning Wake Up and Read the Labels may earn a small commission at no additional cost to you. This supports our ability to bring you quality content.
Additionally, some of the links shared may be affiliate links, meaning Wake Up and Read the Labels may earn a small commission at no additional cost to you. This supports our ability to bring you quality content.
Additionally, some of the links shared may be affiliate links, meaning Wake Up and Read the Labels may earn a small commission at no additional cost to you. This supports our ability to bring you quality content.
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