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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Daily Crunch: The Secret to Guilt-Free Snacking with Laurel Orley
Episode 112
Tuesday, October 29, 2024 • Duration 39:46
In this episode of Wake Up and Read the Labels, Jen Smiley welcomes Laurel Orley, co-founder and CEO of Daily Crunch, to discuss the evolution of their sprouted nut snacks and the benefits of clean eating. Laurel shares the inspiring story of how her aunt Diane's sprouting technique from India became the foundation for the brand and how Daily Crunch has been transforming the nut snack category with their innovative, clean products. They dive deep into the importance of avoiding seed oils, the process of sprouting nuts, and how Daily Crunch differentiates itself from traditional nut brands. Laurel also gives insights into the challenges of scaling an emerging brand and staying true to their mission of promoting brain health and clean eating.
Get 20% off your order at DailyCrunchSnacks.com using the code “WAKEUP”
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.
Key Takeaways:
The story behind Daily Crunch’s clean snacks, inspired by ancient practices from India.
Why sprouted nuts are lighter, crunchier, and easier to digest than raw nuts.
The harmful effects of seed oils and why Daily Crunch is committed to being seed oil-free.
Laurel’s background at Unilever and how it influenced her desire to create a clean, mission-driven brand.
Daily Crunch’s partnership with the Almond Project, promoting sustainable almond farming.
Exciting new flavor launches, including the exclusive Sweet and Spicy Szechuan flavor now available at Whole Foods.
PACHA: Healthy and Earth-Friendly Bread with Will Buttner and Maddie Hamann
Episode 111
Tuesday, October 15, 2024 • Duration 42:03
Finding food that is both delicious and beneficial to our well-being is a challenge. Grocery stores are filled with processed snacks and food options that lack nutritional value. However, shopping for nutritious, sustainable food doesn't have to be difficult, and eating healthy doesn't mean sacrificing flavor or convenience. With PACHA, you can enjoy delicious and satisfying bread without compromising your health goals.
In this episode, Jen talks with Madeleine Hamann and Will Buttner, Co-Founders of PACHA, a simple, organic, and gluten-free bread made with sprouted buckwheat. They discuss the challenges of finding clean, healthy bread in grocery stores, the benefits of regenerative farming, and how PACHA is a bread that is good for the body and the planet.
In this episode:
[01:22] - The origin of PACHA
[03:26] - Why producing quality products is a challenge
[06:06] - The scary reality of our food system
[08:05] - PACHA's main ingredients
[10:09] - How organic and regenerative farming works
[14:08] - The principles of regenerative agriculture
[18:31] - Buckwheat loaves made by PACHA
[22:20] - Why PACHA breads are delivered and sold frozen
[26:14] - Different ways to enjoy PACHA bread
[29:53] - Why fermentation is added to the PACHA bread-making process
[34:37] - PACHA's newest flavors
[38:25] - Will's advice to consumers
Quotes
[15:47] - "One of the biggest things about regenerative agriculture is it conserves water. You don't have to use as much water, and it also prevents flooding." ~ Madeleine Hamann
[17:32] - "We're creating food that will regenerate your gut and lead you to the healthy life you want, get you away from prescriptions, and get you away from all the pain and inflammation in your body. That's what we are about." ~ Will Buttner
Making People Healthier, One Cell at a Time with Jessica Kane
Episode 102
Tuesday, June 11, 2024 • Duration 19:44
The human body is a complex ecosystem. Like any ecosystem, it thrives on a foundation of healthy building blocks. With so many toxins, pollutants, and stressors in our environment today, prioritizing cellular health and fortifying the cell membrane plays a key role in achieving optimal health and wellness.
In this episode, Jen talks with Jessica Kane, Chief Marketing Officer at BodyBio. Jessica drives growth through innovative, data-driven strategies in both B2C and B2B markets. With a focus on driving customer acquisition and brand building, Jessica leverages her strategic, creative, and analytical expertise to promote wellness and transformative health solutions.
Jen and Jessica talk about cellular health and how the cell membrane is the gatekeeper, controlling what enters and exits our cells. They also discuss how cell membranes break down as we age, the effects of toxins in our cells, and how BodyBio can strengthen and support cellular health.
Key Takeaways
[01:15] - A brief history of BodyBio.
[02:24] - What it means to make people healthier, one cell at a time.
[04:00] - How aging affects the cell membranes.
[05:01] - Creating a healthier cell.
[08:14] - How phospholipids relate to cell integrity and dementia.
[09:06] - Foods that can help maintain good cellular health.
[10:05] - How BodyBio sources raw materials.
[11:23] - The difference between brain and cell health supplements and gut health supplements.
[14:42] - What actions affect cell membranes.
[15:30] - Signs of deteriorating cellular membranes.
[16:53] - Protecting cell membranes against modern threats.
[17:17] - Where people can find BodyBio.
[17:53] - Transformative cellular health and recovery stories.
Quotes
[03:05] - "There is nothing more root in the body than ourselves. So, if you strengthen and build your cellular health, all your body's systems are able to function better." ~
Anyone Can Eat Clean with Mollie Lodin
Episode 12
Tuesday, July 5, 2022 • Duration 26:34
In the cycle of dieting, weight loss, and weight gain, results can feel out of reach. When Mollie Lodin stumbled upon the Wake Up program, the simplicity of Jen’s advice got her started on a health (and life) transformation.
Struggling with weight since her teenage years, Mollie tried every diet on the market. By 2020, she was labeling herself a “gluten-free vegan” but when sharing her dietary restrictions, the response was, “then why are you big?” Although offended, Mollie took the criticism seriously and wondered why she was still far from her weight loss goals. Didn’t gluten-free and vegan mean healthy?
Now 10 months into clean eating, Mollie’s lost weight and actually maintained it, impressed gym junkies, improved her sleep, and began a new career as a wellness coach and soon-to-be certified personal trainer.
In this episode, Mollie talks with Jen about why clean eating made a difference while other fads failed her, the biggest improvements Mollie noticed after switching to clean foods, how she manages clean eating as a single mom, and why Mollie describes clean eating as a “priceless” discovery.
Key Takeaways
[00:39] - An introduction to Mollie.
[01:22] - What diets Mollie tried before discovering Wake Up and Read the Labels!
[02:12] - What triggered Mollie’s weight gain and subsequent dieting.
[10:21] - What separated the Wake Up program from other diets Mollie’s tried.
[11:40] - What Mollie noticed after switching to clean eating.
[14:26] - How Mollie convinced her daughter to eat clean.
[16:00] - Mollie’s new go-to clean meals and how she navigates clean eating outside her home.
[18:41] - How clean eating led Mollie to a career transition.
[21:05] - Why clean eating has been priceless for Mollie.
[21:54] - Mollie’s Wake Up moment.
Change Your Body, Change Your Lifestyle with Dr. Trey Sands
Episode 11
Tuesday, June 28, 2022 • Duration 24:12
You may think going under the knife to improve your appearance and changing the way you eat are two mutually exclusive paths toward improving your health and confidence. But the foods you’re putting into your body can impact the results you see, and even your ability to participate in elective surgeries.
Dr. Trey Sands is a plastic surgeon specializing in body contouring procedures and what he calls, “The Mommy Makeover.” While Trey can use his expertise to create a fantastic result for clients, it’s up to clients to ensure that result is achievable and sustainable. And when it comes to plastic surgery, changing the way you eat is the only way clients can hold up their end of the surgical deal.
In this episode, Dr. Trey Sands talks with Jen about who plastic surgery is a fantastic option for, the key link between overall health and long-term results, why lifestyle changes work better than crash diets, and why clean eating eases an otherwise painful recovery.
Key Takeaways
[00:39] - An introduction to Dr. Trey Sands.
[03:17] - Why patients choose plastic surgery.
[05:52] - How patient health impacts plastic surgery outcomes.
[07:47] - How Dr. Sands handles patients with poor health.
[10:00] - What the most popular plastic surgery is at Dr. Sands’ practice.
[13:45] - How Dr. Sands advises patients to eat during pre-op and post-op.
[15:43] - Why you may be a great candidate for plastic surgery without realizing it and why clean eating speeds up recovery.
[19:38] - Dr. Trey Sands’ Wake Up moment.
Quotes
[13:27] - “It is so important – because of that small room for error – that we make sure that patients are on board, we create the least amount of inflammation, the least amount of swelling and get rid of that, because swelling, inflammation will ultimately lead to more scarring and problems with that overall result.” ~ @drtreysands
Combining Fasting and Keto for a Healthy Body and a Healthy Mind with Alexia Bjarkan
Episode 10
Tuesday, June 21, 2022 • Duration 29:34
Some equate fasting with a disguised eating disorder; a restriction tool forcing our bodies to ignore natural hunger pangs. Fat Burning Coach Alexia Bjarkan reminds us that our ancestors fasted at the dawn of time. Letting our digestive systems rest, when done properly, can cause transformative health improvements like increased energy, mental clarity, and of course, weight loss.
After years of self-medicating with sugar and processed foods, Alexia was drowning in depression and insomnia. A false bipolar disorder diagnosis eventually led her to harsh and mind-numbing medication. Fortunately, Alexia stumbled upon keto coffee in what she considers a divine intervention. Just one sip of coffee tipped Alexia off to the power of eating keto and, eventually, combining keto with fasting.
Today, Alexia talks with Jen about the people who benefit best from fasting, why combining keto with fasting produces revelatory health results, how to incorporate keto into a normal life, and why fasting, keto, and reading the labels doesn’t mean deprivation.
Key Takeaways
[00:39] - A brief introduction to Alexia.
[01:51] - How Alexia discovered fat burning and why she became a fat-burning coach.
[06:57] - What the signs of inflammation look like and why getting rid of inflammation can transform your life.
[09:35] - Why Alexia preaches keto and fasting.
[10:52] - Who needs to fast.
[11:44] - How to start fasting.
[18:50] - How much weight you can lose by fasting and eating keto.
[20:00] - What the difference is between “dirty” keto and “clean” keto.
[22:22] - What Alexia believes is the key to successful keto and fasting.
[23:26] - How to drink alcohol while maintaining keto.
[25:23] - How to incorporate keto into a normal, fulfilling life.
[26:53] - Alexia’s Wake Up moment.
Quotes
[15:59] - “Anyone could lose weight just by white-knuckling it and starving themselves, but that is not what this method is about. It’s about losing weight and keeping it off while you enjoy your food, while you feel satiated, while you’re being energetic.” ~
Eating Clean and Honoring Your Body with Carly Patterson Caldwell
Episode 9
Tuesday, June 14, 2022 • Duration 24:33
You’d think as an Olympic Athlete, Carly Caldwell would have met with top-tier nutritionists and clean eating specialists. Unfortunately, those resources were never provided to her as a professional gymnast, and Carly never learned how to “read the labels” until discovering Jen. In fact, before Jen, when Carly wanted to lose weight, she thought cutting out dessert, chips, sugars, and carbs would do the job.
Now, months into the Clean Eating Academy program, Carly eats her favorite foods every day, hardly looks at the calorie count, and has lost 15 pounds. She fits into her closet filled with previously unworn clothes, and her newfound energy levels have allowed her to resume the hobbies she once felt too tired and sluggish to even attempt.
In this episode, Carly talks with Jen about navigating food after the Olympics, what foods Carly swaps for household brands, why eating clean doesn’t have to break your bank account, and the ways in which clean eating has transformed Carly as an athlete, motivational speaker, and mother.
Key Takeaways
[01:39] - Jen’s intro to this episode and Carly.
[02:24] - What Carly ate as a young athlete versus what she eats today.
[03:42] - What nutritional resources Carly had access to as an Olympic gymnast.
[07:09] - How Carly navigated nutrition after her Olympic career.
[09:10] - When Carly discovered Wake Up and Read the Labels
[15:39] - What Carly shops for at the grocery store.
[19:27] - What Carly wishes she had known sooner.
[20:12] - One reason you should read the labels.
[20:41] - Carly’s Wake Up moment.
Quotes
[12:52] - “My brain feels like it’s working better, more clarity, more energy, like I said I’m feeling the most confident about myself, in my skin, than I have in a long time” ~ Carly Patterson Caldwell
The Real Secret to Staying Sugar Proof with Dr. Michael Goran
Episode 8
Tuesday, June 7, 2022 • Duration 33:52
Did you know that there are more than 260 names for sweeteners? The next time you’re searching for a sugar-free snack in the grocery aisle or your kitchen pantry, just remember that a “low sugar” or “no sugar added” label isn’t the whole story. You have to look closer.
Luckily, Dr. Michael Goran is an expert at reading the (sugar) labels. Trained as a biochemist, Dr. Goran transformed into a pediatric nutrition research powerhouse on a mission to help families reduce their sugar intake. His ah-hah moment? Years ago, Dr. Goran began a study tracking the onset and development of chronic diseases. Throughout his research, one data point remained consistent: diet. Particularly, sugar intake.
Taking a hard look at kids’ diets, sugar is time and time again the primary problem. Unfortunately, going sugar-free isn’t easy. With hundreds of deceptive codenames, the food industry has snuck sugars into almost everything.
Today, Dr. Goran talks with Jen about avoiding sugar-stuffed kids’ brands, why weight gain isn’t the only telltale sign of a sugar high, how to manage your kids’ blood sugar when it spikes, sugar and sweetener myths damaging health-conscious consumers, and how to truly shop sugar-free at your local grocery store.
Key Takeaways
[00:39] - A brief introduction to Dr. Michael Goran.
[01:24] - How Dr. Goran became interested in sugar content.
[07:17] - The biggest culprit for chronic disease.
[08:29] - Why Dr. Goran’s book focuses primarily on children.
[09:29] - How a pregnant mother’s food intake impacts her developing child.
[11:27] - How to know if you’re consuming too much sugar.
[13:41] - The foods kids consume with the highest sugar count.
[15:02] - What dextrose really is.
[18:48] - How to spot misleading labels.
[19:43] - Is monk fruit a clean sweetener alternative?
[22:30] - What Dr. Goran’s guilty pleasures are.
[24:52] - The sweeteners Dr. Goran uses.
[25:39] - Why coconut sugar is a great (albeit expensive) sweetener alternative.
Just Press Play: How to Start Moving and Keep Moving with Andrea Leigh Rogers
Episode 7
Tuesday, May 31, 2022 • Duration 25:22
Eating clean is so important for living a healthy lifestyle. Moving your body is also essential for keeping your body and mind feeling great. Not to mention, the more you can motivate yourself to exercise, the more motivated you’ll feel to eat well and have, what Andrea Leigh Rogers calls, a “fridgervention”.
A true intuitive eater, Andrea is also the queen of movement. She’s a former professional dancer, pilates instructor, founder of Xtend Barre, and creator of the phrase, “movement snacks.” Her philosophy on nutrition and bite-sized exercise helps men and women learn to incorporate movement into their lives without feeling intimidated and overwhelmed by a grueling hour-long workout.
Today, Andrea talks with Jen about helping everyday people flip the exercise switch and actually stick to a workout plan, her philosophy on exercise schedules and nutrition, learning to indulge guilt-free, and the relationship between a stellar workout, a healthy mind, and a clean fridge.
Key Takeaways
[00:39] - A quick intro to Andrea.
[01:26] - What a day of eating looks like for Andrea.
[04:07] - Andrea’s nutrition philosophy.
[05:38] - How Andrea approaches her weekly workouts.
[06:53] - Why Andrea loves starting her day with movement.
[08:36] - What a “movement snack” is.
[12:19] - Andrea’s advice for those looking to workout more.
[15:46] - Why you can’t “out-exercise” a bad diet.
[17:34] - What keeps Andrea motivated.
[21:31] - Where to find Andrea and her Openfit workouts.
[22:41] - Andrea’s “wakeup moment”.
Quotes
[07:14] - “I believe that movement is your foundation in everything. So if you move your body, you’re going to be so much more inclined to have a healthy breakfast and to eat well the rest of the day, to make good decisions.” ~ Andrea Leigh Rogers
Small Steps to Clean Eating Success with Megan Schmidt
Episode 6
Tuesday, May 24, 2022 • Duration 33:58
Reading about Jen’s Jumpstart program is one thing. But hearing a first-hand account of someone who experienced massive results through small change is entirely different. Megan Schmidt is a full-time nurse who spends most of her days putting the needs of others before her own. She wakes up early, works long hours, and, up until a month ago, placed her own health on the backburner. Eating breakfast at Starbucks and grabbing processed foods to quell her daily acid reflux, Megan was feeling the effects of poor eating habits without realizing the root cause.
Tired of feeling sick and tired, Megan decided to give The Wake Up! Jumpstart program a try. Burned by fad diets and processed meal kits, Megan lowered her expectations and followed Jen’s advice to start small. In the first week, all she changed was her breakfast. By week two, Megan was feeling better and hooked on clean eating.
Today, Megan talks with Jen about her experience just one month into the Jumpstart program, how she inched her way to clean eating success, Megan’s advice for fellow working women struggling to prioritize healthy eating, and why reading the labels impacted not just her life, but the lives of her loved ones.
Key Takeaways
[00:39] - A brief introduction to Megan.
[01:50] - How long Megan has been in Jumpstart and why she started.
[02:58] - Why Megan initially put off clean eating.
[03:37] - How Megan’s health problems compounded.
[05:17] - How Megan found Wake Up And Read The Labels.
[06:37] - Why you have to invest in your health to achieve long-term results.
[09:22] - What Megan expected out of Jumpstart.
[11:47] - Megan’s experience with Jumpstart and the first foods she swapped.
[17:27] - Megan’s first clean grocery haul.
[18:19] - How Megan felt during her first week of clean eating.
[19:39] - Why Megan’s first week was a financial win and why food detox makes us so thirsty.
[22:16] - How Megan felt after detoxing and the ways her body changed.
[25:11] - How Megan’s life has changed after four weeks of clean eating.
[37:31] - "I have a lot of hope for what can happen with our food system, and it's going to be driven by consumers. It's not going to be easy, so people have to keep doing that work of trying to understand what's good for their bodies." ~ Madeleine Hamann
[40:03] - "We vote with our dollar. So, support brands that are clean and support people who are pushing that agenda. That's how we reclaim our health in this society." ~ Will Buttner
[03:22] - "If your cells are unhealthy and you have a leaky cell membrane and a leaky cell wall, toxins are getting in and changing your epigenetics. They're altering your health." ~ Jessica Kane
[05:17] - "There are so many different claims about cellular health these days. But the most important thing is strengthening your cell membrane because that's where the cell's activity happens." ~ Jessica Kane
[07:26] - “What resonated with me the most was when you say, ‘if you can’t pronounce that word, your body doesn’t know how to break it down.’” ~ @mollielodin
[10:27] - “It’s so simple that I don’t even have to think about it. There’s not one thing I don’t eat, I just swap. And that’s what I love to tell people.” ~ @mollielodin
[24:26] - “If I can do it, anybody can do it. If I can do it at 300 pounds once in my life and as a single mom who doesn't get support, if I can figure out how to do it, anybody can do it.” ~ @mollielodin
[14:09] - “I don’t want you to go on a binge diet and lose a lot of weight, I want you to have a lifestyle, I want you to have a steady state lifestyle that allows your body to know where it wants to fall, where it is going to be all the time. And then we perform the procedure, that can assure us that you’re going to have a long-term result that you’re going to be able to maintain.” ~ @drtreysands
[21:28] - “The fulfillment really that you just cannot replicate is when you see somebody that has a concern or an issue that’s holding them back in life, and you have a tool or a skill or a craft that is able to help them. And then you see that transition in their life for the positive.” ~ @drtreysands
[23:03] - “For the most part, I know that the best results come from eating healthy, whole, real food. That’s what it’s about. That’s why I don’t really like [saying] ‘keto diet’ because it sounds like a diet fad where, at the end of the day, it’s just healthy, natural eating the way we’re meant to be eating.” ~ Alexia Bjarkan
[28:21] - “Just remember, we were meant to be fasting. So regardless of whether you will switch your way of eating to keto or you just keep eating what you’re eating now, fasting is a great tool that you can combine with any way of eating.” ~ Alexia Bjarkan
[15:06] - “You get these better ingredients for yourself, you’re gonna feel better. And to me that’s priceless.” ~ Carly Patterson Caldwell
[17:50] - “For the first time I don’t look at the sugar, I don’t look at the calories, I don’t look at the fat. I just eat those brands of the things that I love and I don’t even have to worry about that stuff.” ~ Carly Patterson Caldwell
[26:43] - Why there are so many different names for sweeteners.
[30:24] - Dr. Goran’s Wake Up moment.
Quotes
[16:58] - “You or I probably know when our glucoses are high and when they’re low – your kids might not. But as a parent, if your kids are bouncing off the walls, they’ve probably just had something that’s very high in glucose, syrupy sugar.” ~ @michaelgoran
[18:37] - “The order in which you eat food, making sure there’s fiber on top of it, and activity, too, can all make a difference on better flattening of those blood sugar levels.” ~ @michaelgoran
[22:12] - “Studies show that you can end up eating more calories and more sugar throughout the rest of the day if you’re habitually consuming sweetener.” ~ @michaelgoran
[14:42] - “I think at the end of the day you have to move your body to feel good and you have to move your body to actually give it the heart conditioning and health that you need. Just like you have to eat clean in order to actually fuel your body in the way it needs. So it is a non-negotiable.” ~ Andrea Leigh Rogers
[16:23] - “There are so many benefits of exercising but the main role of exercise should not be weight loss, that should not be your main motivation. You should not workout because you want to lose weight. You should workout because you want to feel good.” ~ Andrea Leigh Rogers
[20:09] - “Whether it is my workout or swimming or walking, I always just encourage people to move their body and do what they like, what feels good for them. Don’t sign up for a class that you think is gonna give you the best body, do something you actually enjoy. Because if you like doing it, you’re going to be more motivated to do it on those days when you have zero motivation to do it.” ~ Andrea Leigh Rogers
[07:42] - “If you’re going to commit to something wholeheartedly with every ounce of your being, you have to pay for it, you have to get that part of you that says, ‘I’m investing in me because I want to feel good.’” ~ Megan Schmidt
[18:06] - “You really have made it easy. My grocery haul was pretty much, whole foods and my Culina yogurt and my granola. But it felt good because I felt empowered when I went to the grocery store.” ~ Megan Schmidt
[20:09] - “I am saving so much more money by eating this way, it’s paying for itself. It really is. Just by changing Starbucks.” ~ Megan Schmidt
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