Wake Up and Read the Labels! – Details, episodes & analysis

Ever wondered why you can eat bread in Europe without the bloating, breakouts, or fatigue—but suffer in the U.S.? In this solo episode, Jen Smiley breaks down the real differences between American and European bread, from gluten content to glyphosate exposure. She explains why traditional fermentation, fewer additives, and better ingredients make all the difference—and shares her favorite clean bread brands and grain-free swaps you can find in the freezer aisle or order online.

If you’ve been told to ditch bread altogether, don’t worry—Jen has your back with clean swaps that support your digestion and energy, not work against them.

Key Takeaways:

• American bread is highly processed and often contains additives, enzymes, and glyphosate.
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• European breads use traditional fermentation and heirloom grains, making them easier to digest.
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• Additives like dough conditioners and high-fructose corn syrup disrupt digestion.
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• Refined flours = blood sugar spikes, cravings, and inflammation.
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• Real bread goes in the freezer, not the shelf—watch out for shelf-stable traps.
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• Look for clean ingredients like sprouted buckwheat, almond flour, flaxseed, and coconut flour.
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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:

Instagram: https://www.instagram.com/wakeupandreadthelabels

Facebook: https://www.facebook.com/WakeUpAndReadTheLabels 

The Wake Up Label Letter: https://jensmiley.substack.com/subscribe

Apple Podcasts: https://podcasts.apple.com/us/podcast/wake-up-and-read-the-labels/id1618784569

Spotify: https://open.spotify.com/show/7v3WcgicHQrjU9iCEcLZLX 

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Show Notes: 

Could inflammation be the reason you're bloated, fatigued, or struggling with your cycle? Naturopathic doctor Dr. Erin Ellis joins Jen to explain the real signs of chronic inflammation, what most lab results don’t tell you, and how hormone imbalances are often overlooked in conventional care. Learn how to support your health naturally—starting with awareness, better choices, and listening to your body.

Key Takeaways:

• Inflammation is natural, but chronic inflammation is not—and it often goes undetected.
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• Common signs include brain fog, bloating, puffiness, joint pain, and fatigue.
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• Stress, poor sleep, toxins, and processed food are key inflammation drivers.
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• Hormone imbalances may present as mood swings, hair loss, irregular periods, and weight gain.
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• Most doctors only test what’s “normal”—not optimal. Don’t stop at normal.
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• Fun isn’t frivolous—it’s essential for hormone balance and nervous system health.
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• Reduce your toxic burden by becoming ingredient-aware and making clean swaps.
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• Learn more from Dr. Ellis through her free Menstrual Cycle Nutrition Guide and 7 Hormones Affecting Weight Loss video.

🔗 Dr. Erin Ellis Resources & Links:

• 🌐 Website
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• 📩 Menstrual Cycle Nutrition Guide (Free Download)
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• 🎥 7 Hormones Affecting Your Weight Loss Goals (Free Video)
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• 📱 Follow on Instagram

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:

Instagram: https://www.instagram.com/wakeupandreadthelabels

Facebook: https://www.facebook.com/WakeUpAndReadTheLabels 

The Wake Up Label Letter: https://jensmiley.substack.com/subscribe

Apple Podcasts: https://podcasts.apple.com/us/podcast/wake-up-and-read-the-labels/id1618784569

Spotify: https://open.spotify.com/show/7v3WcgicHQrjU9iCEcLZLX 

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode of Wake Up and Read the Labels, host Jen Smiley breaks down clean eating in a way that’s simple, practical, and totally doable. She tackles the myths around what makes food "healthy," explains why reading ingredient labels is crucial, and provides easy swaps to help you feel your best. Plus, she shares the one-week roadmap to clean eating and the inspiring story of a client who lost 35 lbs just by making better food choices—without restrictive dieting!

Download the new Read the Labels app now available! https://apps.apple.com/us/app/read-the-labels-food-scanner/id6738658640 

 

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.

 

What You’ll Learn In This Episode:

 

• What is clean eating? The simple way to start today
• Why ingredient labels matter (and how brands trick you with misleading claims)
• The truth about cheeseburgers – it’s not the beef, it’s the bun! 
• How processed foods contribute to inflammation and weight gain
• Top 3 food groups to swap first: Flour, Oils, and Sugar
• Clean grocery shopping tips (plus, an app that scans foods for you!) 
• A 21-day challenge to eliminate dairy and see how amazing you feel
• Meal planning made easy: Quick breakfast, lunch, and dinner ideas 

Jen’s Links:
Instagram: https://www.instagram.com/wakeupandreadthelabels 
Facebook: https://www.facebook.com/WakeUpAndReadTheLabels

The Wake Up Label Letter: https://jensmiley.substack.com/subscribe
Apple Podcasts: https://podcasts.apple.com/us/podcast/wake-up-and-read-the-labels/id1618784569 
Spotify: https://open.spotify.com/show/7v3WcgicHQrjU9iCEcLZLX

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Our bodies are constantly talking to us, but we don’t always choose to listen. It is not until we are struck with a health crisis that we are forced to seek the necessary changes. Even then, there’s no guarantee that our health ailments will be fixed easily.

That was the case for Dr. Bill Rawls, Co-Founder and Medical Director of Vital Plan. A traditionally trained physician for over 30 years, he was diagnosed with fibromyalgia in his 40s. After having little luck with traditional medical recommendations, Dr. Rawls turned to alternative treatments and herbal supplements, which healed his chronic health issues. Dr. Rawls now combines his knowledge of traditional medicine with herbal therapy for a holistic health approach. His journey inspired Vital Plan, an herbal supplement and wellness company Dr. Rawls co-founded with his daughter.

In this episode, Dr. Rawls talks to Jen about the benefits of herbal therapy, the body’s reaction to stress and healing, and how to get started with herbal supplements. Learn more at WakeUpAndReadTheLabels.com.

Key Takeaways

• [02:38] - How Dr. Bill Rawls got into herbal therapy.
• [06:48] - Dr. Rawls’ unique perspective on herbal therapy. 
• [8:08] - The history of herbs.
• [11:46] - The difference between herbs, vitamins, and antioxidants.
• [15:12] - How herbs make us more resilient.
• [18:41] - How to get started with herbs. 
• [23:46] - The impact of taking herbs consistently. 
• [27:11] - Why you should research when looking for herbs.
• [29:42] - Cell healing and chronic illness.
• [31:26] - What could be stressing your cells.
• [33:20] - The inspiration behind Vital Plan.
• [34:32] - Dr. Bill Rawls’ favorite herbs.  
• [36:14] - How to get started with herbal therapy.

Quotes

[13:52] - “When we take an herb, we are taking in the plant’s defense system and its regulatory system. Our cells, which are constantly being bombarded with free radicals and chemical toxins, benefit from that extra protection.” ~ Dr. Bill Rawls

[23:52] - I’m 65 now. I thought I had totally lost my health forever at age 50. I’ve been taking herbs now for 15 years, every single day, in pretty significant quantities. And I’m doing everything I want to in life, and it’s great. I’m aging, but aging without debilitating symptoms.” ~ Dr. Bill Rawls

[31:03] - “Your body’s talking to you. And people ignore these signals, we’re not listening. It is more sensitive than any lab you can get.” ~ Dr. Bill Rawls

Links 

• Dr. Bill Rawls on LinkedIn
• Dr. Bill Rawls' Website
• The Cellular Wellness Solution
• Vital Plan

Connect with our host

• Jen on Instagram
• Jen on Facebook
• Wake Up and Read the Labels!
• Schedule a 15 Min Breakthrough Chat with a WURL Food Coach!

Subscribe and stay in touch

• Apple Podcasts
• Spotify
• Google Podcasts

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Humans are creatures of habit who are not always aware of the world around us. Rarely will we make lifestyle changes without a catalyst that leaves a lasting impression on us and drives us to behave differently.

For David Roberts, everything changed when his late wife, Mara, was diagnosed with breast cancer 10 years ago. This unfortunate news propelled David to study the environment around him. He discovered that toxins are everywhere. Coming from a public health background, this inspired David to co-found Mara Labs and develop their hallmark product, BrocElite.

In this episode, David talks with Jen about what environmental toxins are, where they can be hiding, and how to minimize their negative consequences.

Key Takeaways

• [01:51] - An overview of David’s public health experience.
• [03:00] - How, why, and where environmental toxins are hiding.
• [06:23] - How environmental toxins in the U.S. compare to other countries.
• [07:13] - What is glyphosate?
• [09:12] - How to combat the negative consequences of glyphosate.
• [10:37] - Why organic labels matter.
• [11:20] - What inspired David to create Mara Labs.
• [14:59] - Who should be taking BrocElite.
• [17:14] - How turmeric helps your microbiome.
• [20:14] - How Mara Labs’ products differ from other industry supplements.

Quotes

[09:40] - “Things like corn that is GMO is used to make high-fructose corn syrup, which is in everything. If you go and walk down an aisle, it would be hard not to find.” ~ David Roberts

[15:05] -  “Sulforaphane is the best natural phase II detox for any compound. It works in all three phases.” ~ David Roberts

[21:41] - “We make everything here in Charlottesville, Virginia, in our manufacturing facility, but that’s rare.” ~ David Roberts

Links 

• David Roberts on LinkedIn
• Mara Labs | BrocElite
• Mara Labs on Facebook
• Johns Hopkins University

Connect with our host

• Jen on Instagram
• Jen on Facebook
• Wake Up and Read the Labels!
• Schedule a 15 Min Breakthrough Chat with a WURL Food Coach!

Subscribe and stay in touch

• Apple Podcasts
• Spotify
• Google Podcasts

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For 25% off purchase, use this code: Jen25

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Health complications have become so omnipresent in the United States that we don’t usually think twice about them. We turn to our healthcare providers to prescribe us pills that offer relief, but not long-term solutions. While many want to find another solution, many of us don’t know how to take action.

Dr. Monisha Bhanote, also known as the Wellbeing Doctor, talks to Jen about her work as an integrative lifestyle medicine physician and the steps we can take to control our health proactively. Dr. Bhanote believes that doctors have a responsibility to help patients listen to their bodies, keep their cells healthy, and find sustainable long-term solutions to their ailments.  

In this episode, Dr. Bhanote talks to Jen about the difference between traditional medical treatment and integrative medicine, the importance of listening to your symptoms and keeping your cells healthy, and how to switch off autopilot and live with intention.

Key Takeaways

• [04:18] - What people receive by seeking out integrative medical care.
• [06:41] - Dr. Monisha Bhanote’s whole-body approach.
• [08:20] - The power of listening to your symptoms.
• [10:54] - How food has changed over time.
• [12:58] - Dr. Bhanote’s take on gluten-free and prioritizing real food.
• [15:23] - How to keep your cells healthy.
• [18:12] - Dr. Bhanote’s rituals.
• [21:00] - The toxin removal system.
• [23:03] - The dangers of food additives.
• [26:10] - Who should read Dr. Monisha Bhanote’s book, The Anatomy of Wellbeing.

Quotes

[09:16] - “Trying to get people off their medications and supporting them in another way is our duty as doctors. We’re there to address their symptoms and we want to give them something, but this is not a long-term solution.” ~ Dr. Monisha Bhanote

[10:10] - “Integrative and functional doctors, and even some patients now, can order their own tests but if you don’t actually know how to interpret [the results] and address them in a way that can be measurable, then you could really go down the wrong path.” ~ Dr. Monisha Bhanote

[16:23] - “Cell care is self-care.” ~ Dr. Monisha Bhanote

Links 

• Dr. Monisha Bhanote on LinkedIn
• Dr. Monisha Bhanote’s Website
• The Anatomy of Wellbeing: Intentional Practices to Embrace Your Body’s Unique Design and Revitalize Your Health
• Lifestyle Design Lab Membership
• Andrew Weil Center for Integrative Medicine

Connect with our host

• Jen on Instagram
• Jen on Facebook
• Wake Up and Read the Labels!
• Schedule a 15 Min Breakthrough Chat with a WURL Food Coach!

Subscribe and stay in touch

• Apple Podcasts
• Spotify
• Google Podcasts

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Imagine if you could snap your fingers and have an oven that generates recipes, cooks at the speed of light, and reminds you when your food is done so it never burns. The Brava oven uses pulses of light to cook meals faster than you can order bad takeout. 

Travis Rea, Vice President of Sales and Marketing, and Annie Garcia Lucey, Director of Recipe Development and Culinary Content at Brava Home Inc. both use the Brava oven in their homes. It can be utilized by experienced cooks as well as people who are intimidated by cooking. As a trained chef from the restaurant world, Travis was skeptical of kitchen gadgets but became a convert after tasting a meal made in a Brava oven. 

In this episode, Travis and Annie talk to Jen and Seth Smiley about how the Brava smart oven works, how technology fits into clean eating, and fun recipe ideas.

Key Takeaways

• [04:19] - Travis and Annie explain the Brava oven.
• [07:07] - The difference between a traditional oven and a Brava oven.
• [08:42] - What foods Travis and Annie like to cook in their Brava.
• [11:24] - Brava’s banana bread recipes and other features.
• [14:25] - Brava’s app and how Brava is linked to clean eating.
• [18:44] - Why Brava was invented and their target audience.
• [25:16] - The craziest thing someone has cooked in a Brava.
• [32:34] - Travis and Annie’s Wake Up moments.

Quotes

[04:51] - “It’s the only device on the market that is about to cook three different ingredients at the exact same time but to differing levels of doneness.” ~ Travis Rea

[05:30] - “One of the things that I personally really love about Brava, is that it just makes it more realistic to get a delicious dinner on the table.” ~ Annie Garcia Lucey

[07:29] - “Where Brava comes in, that’s a little bit different, is by using really high-powered infrared laps, we’re able to achieve full power in less than one second.” ~ Travis Rea

Links 

• Travis Rea LinkedIn
• Annie Garcia Lucey
• Annie Garcia Lucey LinkedIn
• Seth Smiley
• Brava Oven
• Wild Pastures
• Tesla

Connect with our host

• Jen on Instagram
• Jen on Facebook
• Wake Up and Read the Labels!
• Schedule a 15 Min Breakthrough Chat with a WURL Food Coach!

Subscribe and stay in touch

• Apple Podcasts
• Spotify
• Google Podcasts

Get $200 off your Brava purchase

For $200 off purchase, use this code: WAKEUP

(offer valid 11/29/2022 - 2/1/2023)

https://shop.brava.com/

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Flour-based products like bread, pasta, and crackers make up a major part of the standard American diet, leading to inflammation, blood sugar spikes, and weight gain. This high-carb diet is said to be one of the reasons the current generation is living with long-term inflammatory illnesses. 

Jeanne David, Founder, and CEO at Outer Aisle, is leading a wave of bread alternatives that are hitting supermarket shelves. After leaving her job as a director for a nonprofit, she started Outer Aisle as a family project with her four sons.  Jeanne wanted to change her diet and get more servings of vegetables without depriving herself of some of her favorite bread-based dishes. Today, her manufacturing plant turns 70,000 pounds of cauliflower into cauliflower sandwich thins and pizza crust. Jeanne’s philosophy is that people can improve their health by eating the nutrient-rich food usually found in the outer aisles of the supermarket. 

In this episode, Jeanne talks to Jen about switching to an anti-inflammatory diet, the process of developing her cauliflower recipes, and the versatility of Outer Aisle products.

Key Takeaways

• [01:09] - An intro to Jeanne David.
• [03:18] - Jeanne and her husband’s food journey.
• [10:34] - How Outer Aisle, a family project,  was started.
• [15:17] - Products Jeanne is excited to venture into.
• [17:07] - The meaning of the name Outer Aisle.
• [19:01] - Where to find Outer Aisle products.
• [19:44] - The meaning of “love and kindness added.”
• [20:53] - Options available for employees at Outer Aisle.
• [23:11] - Fun recipes to make with Outer Aisle products.
• [24:42] - Outer Aisle’s partnership with World Vision.
• [26:25] - Jeanne’s Wake-Up Moment.

Quotes

[04:26] - “The low-fat generation, everything became low fat we didn’t look at anything else. So that brought in a lot of empty carbs and high carbs that really just spiked your blood sugar.” ~ Jeanne David 

[07:50] - “People know that if you eat sugar, your blood sugar is going to go up, but what they don’t know is that empty processed carbs do the same thing in your body.” ~ Jeanne David

[17:16] - “Outer Aisle is the concept of, if you want to eat healthy, eat the outer aisle of the grocery store.” ~ Jeanne David

Links 

• Jeanne David LinkedIn
• Outer Aisle Gourmet
• Outer Aisle Gourmet Instagram
• Trader Joe’s
• Whole Foods
• Sprouts
• Costco
• World Vision
• The Arthritis Foundation

Connect with our host

• Jen on Instagram
• Jen on Facebook
• Wake Up and Read the Labels!
• Schedule a 15 Min Breakthrough Chat with a WURL Food Coach!

Subscribe and stay in touch

• Apple Podcasts
• Spotify
• Google Podcasts

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Understanding your GI health requires patience and a holistic health approach that western medicine doesn’t always offer. There’s no quick fix or magic pill that can solve every GI issue, so the question is – where do you start?

James Marin and Dahlia Marin, Registered Dietitians, Co-Founders of Married to Health, and husband and wife, are back for a second time to explain the different lifestyle choices that impact our GI health.  Many of the people who come to Married to Health have tried using laxatives, antacids, and supplements recommended by their practitioners to fix their GI issues. But James and Dahlia believe that great GI health starts with a solid foundation of stress management, hydration, probiotic foods, and a wide variety of plants. In their practice, James and Dahlia along with their team of specialists spend time understanding their patients’ lifestyles and the depth of their symptoms. 

In this episode, James Marin and Dahlia Marin talk to Jen about their practice in functional medicine, the challenges in the traditional medical system, and building a solid foundation for GI health.

Key Takeaways

• [01:32] - James and Dahlia explain GI disease.
• [03:46] - How James and Dahlia’s practice differs from standard western medicine.
• [06:33] - The difference between functional and chronic GI disease.
• [12:34] - How a person goes from healthy to having GI issues.
• [18:01] - How a person can fix GI disease independently.
• [19:13] - Strategies to address GI diseases.
• [20:04] - What nutrition and food can do for chronic GI disease.
• [25:05] - The cost of fixing your gut.

Quotes

[01:48] - “We see so many gastrointestinal diseases and disorders, and we know that it is the most common issue people seek medical attention for.” ~ Dahlia Marin

[07:52] - “Just because you’ve been diagnosed with IBS  and were given a low dose anti-depressant just so you can numb your nerves and the discomfort, doesn’t take care of the IBS or even tell you why you have IBS.” ~ Dahlia Marin

[12:52] - “Literally, we’re taking the outside world, putting it in our body, and it is becoming our body.” ~ James Marin

Links 

• James Marin LinkedIn
• Dahlia Marin LinkedIn
• Married to Health
• Married to Health Instagram
• Married to Health Twitter

Connect with our host

• Jen on Instagram
• Jen on Facebook
• Wake Up and Read the Labels!
• Schedule a 15 Min Breakthrough Chat with a WURL Food Coach!

Subscribe and stay in touch

• Apple Podcasts
• Spotify
• Google Podcasts

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

When the average American prepares meat for dinner, liver, heart, and pancreas are probably not on their table. Many cultures recognize organ meats, or “offal”, for their incredible flavor and nutrient-rich qualities, so why does the standard American diet discard them?

James Barry, Founder and CEO at Castle Hill Foods, Inc., was inspired to make a nutritional supplement after his youngest daughter got sick with a life-threatening toxin and was barely able to eat. Luckily, she recovered but James knew the standard American diet, which is made up of about 70% processed food, was not good enough to keep his family healthy. He created Pluck to promote conscious eating and sustainable agriculture without sacrificing flavor. His seasonings are packed with nutrients from the highest quality meat.

In this episode, James talks to Jen about what motivated him to start his business, focusing on organ meats or “offal”, the benefits of eating every part of the animal, and his experience as a celebrity chef. 

Key Takeaways

• [01:59] - James explains what are considered organ meats.
• [07:35] - The benefits of eating organ meat.
• [13:06] - James’ thoughts on Tom Cruise.
• [15:13] - What inspired James to create Pluck.
• [18:42] - How Pluck sources their meat.
• [23:48] - Is Pluck a seasoning or a pinch of nutrition?
• [27:42] - Why choose unrefined sea salt.
• [31:42] - How much organ meat is in each Pluck product.
• [37:10] - James’ Wake-Up moment.

Quotes

[08:01] - “92% of the US population is deficient in at least one or more vitamins or minerals.” ~ James Barry

[09:17] - “Organ meats are the most nutrient-dense food on the planet, hands down.” ~ James Barry

[28:50] - “I created this product because I wanted my kids to be healthier, but now I want you to be healthy.” ~ James Barry

Links 

• James Barry LinkedIn
• James Barry Instagram
• Pluck
• Pluck Instagram
• Tom Cruise
• George Cloney
• Sean “Puffy” Combs 
• Barbra Streisand
• John Cusack
• USDA
• Redmond Real Salt

Connect with our host

• Jen on Instagram
• Jen on Facebook
• Wake Up and Read the Labels!
• Schedule a 15 Min Breakthrough Chat with a WURL Food Coach!

Subscribe and stay in touch

• Apple Podcasts
• Spotify
• Google Podcasts

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.