Inflamed in the Brain

Send us a textIn this episode of Inflamed in the Brain, host and registered dietitian Krissy dives into a topic that's often misunderstood—carbohydrates. For all the self-proclaimed carb lovers out there, this episode is a must-listen. Krissy debunks the myth that carbs are "bad" and shares science-backed reasons why carbs are, in fact, essential for managing inflammation and supporting overall health.Carbs have long been criticized, dating back to the low-carb diet trends of the 90s with Atkins and continuing with modern trends like keto and paleo. These diets have promoted the idea that carbs lead to weight gain and poor health. However, Krissy sets the record straight by explaining that not all carbs are created equal. From curbing cravings to promoting restful sleep, nourishing gut bacteria, delivering antioxidants, and boosting energy, carbs offer many benefits that contribute to a balanced, anti-inflammatory lifestyle.Key Points Covered in This Episode1. Carbs Help Curb CravingsKrissy explains how complex carbs, like whole grains, fruits, and legumes, provide long-lasting energy and help curb cravings. Unlike simple carbs that cause blood sugar spikes and crashes, complex carbs break down slowly, stabilizing blood sugar and reducing cravings for sweets. She emphasizes that cutting out carbs entirely often backfires, leading to intense cravings that can increase inflammation. Consuming carbs in a balanced way keeps cravings at bay, supporting anti-inflammatory habits over the long term.2. Carbs Fuel Your Gut BacteriaCarb-rich foods like fruits, vegetables, and whole grains are packed with fiber, which feeds beneficial gut bacteria. When these bacteria digest fiber, they produce anti-inflammatory short-chain fatty acids (SCFAs) that support gut health and immune function. Examples of fiber-rich, anti-inflammatory foods Krissy mentions include apples, oats, chickpeas, and brown rice. Nourishing gut bacteria in this way can significantly impact inflammation, especially in chronic conditions.3. Carbs Provide Energy for Physical ActivityKrissy discusses how carbs serve as the body's preferred energy source, breaking down into glucose and storing as glycogen in the muscles. This reserve of energy is crucial for staying active, which in turn reduces inflammation markers in the body. She highlights how regular movement—even gentle exercise—has an anti-inflammatory effect by releasing anti-inflammatory proteins and improving circulation.4. Carbs Deliver Antioxidants to Fight Oxidative StressMany carb-rich foods, particularly fruits and vegetables, are high in antioxidants, which combat oxidative stress—a contributor to chronic inflammation. Krissy shares examples like berries, sweet potatoes, and leafy greens, which not only provide carbs for energy but also protect cells from damage with powerful antioxidants. By incorporating these antioxidant-rich foods, listeners can actively lower their inflammation levels.5. Carbs Support Sleep QualityKrissy uncovers a lesser-known benefit of carbs: they can support restful sleep, which is essential for lowering inflammation. Complex carbs increase the availability of tryptophan, a precursor to the sleep-supporting hormones serotonin and melatonin. Krissy suggests foods like oatmeal, bananas, and potatoes as excellent options for promoting a good night's sleep, which in turn allows the body to repair and manage inflammation effectively.Krissy wraps up by encouraging listeners to view carbs as a valuable part of an anti-inflammatory diet rather than something to avoid. With the right choices—fiber-rich whole grains, fruits, and Follow along: https://betterwithcarbo.com/ Instagram

Send us a textIn this episode of Inflamed in the Brain, host Krissy dives into the topic of overcoming overwhelm when starting over on a health journey, particularly for listeners who have experienced burnout and frustration after multiple failed diet attempts. With empathy and insight, Krissy shares her personal experiences—from restarting fitness after having a baby to adjusting her approach to nutrition after an MS diagnosis. Through relatable examples, she offers practical strategies to help listeners create sustainable changes without feeling overwhelmed or defeated.Key Discussion Points:Starting Small to Avoid OverwhelmKrissy emphasizes the importance of starting with small, realistic goals, rather than trying to overhaul every part of life at once. By focusing on one change at a time—whether it's improving breakfast, adding a daily walk, or drinking more water—listeners can build sustainable habits without feeling like they have to tackle everything at once.Keywords: starting small on a health journey, realistic health goals, how to avoid overwhelm when starting over, sustainable healthy habitsShifting from Perfection to ProgressKrissy discusses how perfectionism can be a barrier to sustainable health changes. Many people feel if they can't do something perfectly, it's not worth doing at all, which can lead to an all-or-nothing mindset. By focusing on small, consistent progress, listeners can build a routine that fits their lifestyle and remains achievable.Keywords: perfectionism and health goals, all-or-nothing mindset, progress over perfection in health, sustainable wellness habitsEmbracing Flexibility and Allowing Room to LearnKrissy encourages her audience to let go of rigid plans and embrace a more flexible approach. She explains that life is unpredictable, and being flexible with health goals—like having “Plan B” meals or modified exercise routines—can help avoid guilt and keep momentum going.Keywords: flexible health goals, adapting health routines, giving yourself grace on health journeys, avoiding health burnoutPractical Tips:Write Down One Goal: Krissy suggests listeners start by choosing just one goal that feels achievable and breaking it down to make it manageable.Focus on Building Consistency: Instead of aiming for drastic changes, listeners are encouraged to establish small, consistent habits that they can grow over time.Episode Highlights:Real-life examples from Krissy's journey to rebuild her fitness and adapt her nutrition post-diagnosis.How small, daily habits create confidence and momentum in health routines.Tips for building routines that accommodate life's unpredictability, such as meal plans and exercise options that can be adjusted on the fly.Whether listeners are starting fresh with fitness, nutrition, or overall wellness, Krissy's advice empowers them to ditch the pressure of perfection and focus on steady, manageable progress. This episode is ideal for those who feel overwhelmed by starting over and want practical, realistic ways to create healthy habits that stick.Listen to this episode of Inflamed in the Brain for tips on how to start small, prioritize progress over perfection, and build flexibility into your health journey for long-term success!Free Resource Mentioned in the Episode:7 Processed Foods You SHOULD be Using to Make Anti-Inflammatory Meals in Minutes Follow along: https://betterwithcarbo.com/ Instagram

Send us a textEpisode Summary: In this episode of Inflamed in the Brain, Krissy, your friendly neighborhood dietitian, dives into the topic of snacking—particularly how to build balanced, anti-inflammatory snacks. Krissy breaks down common misconceptions about snacking, explains why snacking isn't inherently bad, and provides actionable tips on building satisfying and inflammation-fighting snacks. She covers why pairing carbs with fats and proteins is crucial for blood sugar control and sustained energy, and discusses the role of intuitive eating in choosing the right snack size based on your hunger cues.Key Topics Covered:Debunking Snacking Myths:Myth #1: Snacking is bad for you.Myth #2: A snack should always be something small, like fruit or yogurt. Krissy explains why it's okay to have snacks like chicken wings or eggs and highlights the importance of pairing carbs with fats and proteins for balance.Building a Balanced Snack:Why a balanced snack matters for inflammation:High blood sugar can lead to inflammation by triggering oxidative stress and impairing your body's use of antioxidants.Krissy discusses how combining carbs, proteins, and fats stabilizes blood sugar levels, preventing spikes that can contribute to inflammation.Examples of balanced snacks: avocado toast, yogurt with berries and chia seeds, and hard-boiled eggs paired with fruit.Snacking for Blood Sugar Control:Consuming carb-heavy snacks alone can cause blood sugar spikes, leading to fatigue and cravings. Pairing carbs with fats and proteins offers more stable energy, helping you avoid the blood sugar rollercoaster that promotes inflammation.Listening to Your Body's Hunger Cues:Krissy emphasizes intuitive eating, explaining that the size of your snack should depend on how hungry you feel, your activity level, and how far away you are from your next meal.Practical tip: Before snacking, ask yourself if you're lightly hungry or really hungry. This helps guide you toward choosing an appropriately sized snack without obsessing over portion sizes.Addressing Emotional Eating:Krissy discusses the importance of identifying emotional triggers—such as stress or boredom—that may cause you to snack unnecessarily. She shares strategies for coping with emotions without turning to food, like taking a walk or journaling.Key Takeaways:Snacking isn't inherently bad, and you shouldn't feel guilty for grabbing a snack.A balanced snack consisting of carbs, fats, proteins, and fiber helps stabilize blood sugar and fight inflammation.Listen to your body's hunger cues to determine the size of your snack, and avoid emotional snacking by finding other outlets for stress and emotions.Mentioned in This Episode:Example balanced snacks: avocado toast, yogurt with berries, hard-boiled eggs with fruit.Practical tip for mindful snacking: "Am I lightly hungry or really hungry?"Hungry for More?! Catch up on these episodes next!Ep. 8: The Secret to making any meal more anti-inflammatoryEp 3: Small Steps, Big Results: Sustaining Motivation in Anti-inflammatory HealthEp. 21: Top 4 Reasons You're Always Tired and the Solutions You NeedFollow along: https://betterwithcarbo.com/ Instagram

Send us a textIntroduction of the Episode: Welcome to another insightful episode of the Inflamed in the Brain podcast! In this SNACK episode, host and registered dietitian Krissy dives into the world of protein bars, revealing how to select options that support your health goals without causing unnecessary harm. With so many protein bars on the market, it's crucial to understand which ones can serve as a healthy snack and which ones can be just as detrimental as a candy bar. Krissy breaks down key ingredients to avoid and highlights the best choices for maintaining a balanced, anti-inflammatory diet.Key Points Covered:Why Choosing the Right Protein Bar Matters:Protein bars can either be a healthy snack or a sugary treat in disguise. Understanding their ingredient composition is essential for those looking to manage inflammation and maintain stable energy levels throughout the day.Ingredients to Watch Out For:Added Sugars: Avoid hidden sugars like high fructose corn syrup, glucose syrup, and sugar alcohols (e.g., maltitol, sorbitol) that can spike blood sugar levels and contribute to inflammation. Krissy advises listeners to pay close attention to how high these ingredients appear on the list—those that are listed near the top are present in larger quantities.Artificial Sweeteners: Sweeteners like sucralose, aspartame, and saccharin may reduce calories but can negatively affect gut health and lead to increased sugar cravings.Hydrogenated Oils: Trans fats found in hydrogenated oils or palm oil are inflammatory. It's crucial to avoid protein bars containing partially hydrogenated oils or vague "vegetable oil blends."Preservatives: Chemical preservatives such as BHT (Butylated Hydroxytoluene) and TBHQ (Tertiary Butylhydroquinone) extend shelf life but can be inflammatory.Artificial Flavors and Colors: These can trigger sensitivities and contribute to inflammation. Opt for bars with natural flavors and simple ingredient lists.Low-Quality Protein Sources: Bars with soy protein isolate or wheat protein may not provide optimal benefits for muscle repair and could provoke sensitivities in some individuals.Ingredients to Look For:High-Quality Protein: Choose bars containing protein from whole-food sources like grass-fed whey, egg whites, or pea protein for better digestion and lower inflammation risk.Healthy Fats: Look for bars that include natural fats such as nuts, seeds, or coconut oil for lasting energy and fullness.Natural Sweeteners: Favor bars sweetened with dates, honey, maple syrup, or stevia for a healthier sweetness that won't cause drastic blood sugar spikes.Fiber: A quality protein bar should contain fiber from sources like chia seeds, flax seeds, or oats, aiding digestion and blood sugar stability.Minimal Ingredients: Aim for bars with a short list of recognizable ingredients (nuts, seeds, whole grains), as they are often better for reducing inflammation.Outro:Now that you know what to look for in protein bars, you're equipped to make healthier choices the next time you shop. Read through the ingredient lists, experiment with different bars, and discover what works best for you. Once you find a brand you love, you're on your way to fueling your body right!Hungry for More?! Catch up on these episodes next!Ep 16: Cholesterol Chronicles: Cracking the Myth of Egg FearFollow along: https://betterwithcarbo.com/ Instagram

Send us a textIn this episode of the Inflamed in the Brain Podcast, host Krissy dives deep into three toxic beliefs that may be holding you back from making progress in your anti-inflammatory journey. With her personal insights and expertise as a registered dietitian, Krissy aims to help you break free from these mindset barriers, paving the way for a healthier and more sustainable lifestyle.Key Takeaways:Belief 1: The All-or-Nothing MindsetDefinition: The tendency to think that unless you're 100% perfect in your anti-inflammatory routine, it's not worth trying at all.Impact: This mindset leads to burnout, frustration, and a cycle of starting over. It creates an unsustainable approach to health.Alternative: Focus on small, consistent changes rather than perfection. View your health as dynamic and flexible, allowing for setbacks without derailing your progress.Belief 2: PerfectionismDefinition: The pressure to execute every aspect of your health journey flawlessly.Impact: Perfectionism fosters unrealistic expectations, leading to guilt, shame, and increased stress, which can exacerbate inflammation.Alternative: Prioritize progress over perfection. Embrace the inevitability of imperfections, and set flexible, personalized goals that adapt to life's unpredictability.Belief 3: Quick Fix MentalityDefinition: The obsession with finding immediate solutions or “magic pills” that promise overnight results.Impact: Quick fixes neglect the importance of sustainable habits and often result in temporary outcomes that fail to address underlying issues.Alternative: Embrace the journey of making incremental lifestyle changes that align with your health goals. Understand that meaningful change takes time and consistent effort.Episode Highlights:Krissy shares her personal struggles with these toxic beliefs and how they impacted her anti-inflammatory journey.Insightful tips on how to cultivate a mindset that encourages long-term health improvements and resilience.Encouragement to practice self-compassion as you navigate your path to better health.Conclusion:In this episode, Krissy emphasizes that overcoming these toxic beliefs is not an overnight process. It requires patience, self-compassion, and a willingness to recognize and adjust negative thought patterns. As you begin to implement these strategies, you'll not only witness progress in your health efforts but also experience improvements in your stress levels and overall mental well-being.Hungry for More?! Catch up on these episodes next!ep 25 3 reasons why grass fed beef is worth the money  Ep 30 - 3 health benefits from coconut oil and 3 unique ways to incorportate it in your dietep 29: Why are oats being demonized and how can you eat them without feeling guilty?Follow along: https://betterwithcarbo.com/ Instagram

Send us a textWelcome back to Inflamed in the Brain podcast with your host, Krissy! This episode is the first in a new mini-segment called SNACKS—where Krissy delivers bite-sized, impactful anti-inflammatory strategies in under 10 minutes. These episodes are perfect for listeners who want quick and actionable tips to lower inflammation and improve their health, all before breakfast!In today's episode, Krissy talks about morning habits that set the stage for a positive day while lowering inflammation. Drawing from her own experiences (and the reality of juggling mom life and work), Krissy provides simple and sustainable morning routines that anyone can start using immediately. And no need to stress—she doesn't expect you to do them all every morning. Tune in to find what fits best with your busy lifestyle!Episode Highlights:Hydration: Drink Like You've Never Drunk BeforeHydration is key to jump-starting your morning. Krissy introduces the concept of “force hydration” and shares how drinking water first thing helps prevent dehydration and flush out toxins, both of which contribute to inflammation. Add some anti-inflammatory ingredients like lemon, apple cider vinegar, ginger, or pink salt for a boost!Gentle Movement: Yoga and StretchingMorning movement doesn't need to be intense. Krissy explains how simple stretches or yoga can help reduce tension and stress, contributing to lower inflammation. Movement in the morning can also make you feel more relaxed and centered.Meditation: Chill the Eff OutSpending just 5 minutes in quiet reflection or meditation helps reduce stress—a known cause of inflammation. Krissy shares her personal meditation routine and explains how focusing on your breath can calm your mind and prep you for the day ahead.Journaling: Get It All OutStress management through journaling is a new but effective tool in Krissy's routine. She talks about how writing down her thoughts helps reduce stress, clearing mental clutter that can hinder productivity and, in turn, increase inflammation.Sunlight and Fresh Air: Get OutsideGetting sunlight in the morning isn't just good for boosting your mood; it helps regulate your circadian rhythm, leading to better sleep and less inflammation. Even a few minutes outside can increase Vitamin D, which is crucial for those with autoimmune conditions like MS.Krissy wraps up by reminding listeners that while these habits are great, they don't all have to be done daily. Even incorporating just one or two into your morning can help improve your inflammation levels and overall health.Hungry for More? Catch Up on These Episodes Next:Ep 3: Small Steps, Big Results: Sustaining Motivation in Anti-inflammatory HealthEp 1: Revamping Your Anti-Inflammatory Game Plan: A Mindset Shift for Maximum Success and FreedomEp. 5: The Stress-Inflammation Connection: What You Need to knowEp. 13: Bite Back at Stress: Your 9-Nutrient Toolkit for Navigating Stressful TimesFollow along: https://betterwithcarbo.com/ Instagram

Send us a textShow Notes:In this eye-opening episode of Inflamed in the Brain, host Krissy tackles a topic that resonates with many—how to know if your inflammation is improving without relying on lab tests or weight loss. As a registered dietitian who has personal experience managing inflammation from MS, Krissy dives into practical ways to recognize progress beyond the numbers.Introduction to the Episode:Krissy kicks off by acknowledging the overwhelming pressure to lose weight or rely on expensive lab work to gauge inflammation. She highlights that weight isn't the root cause of inflammation and debunks the idea that weight loss alone will make it disappear. By addressing visceral fat and inflammation, Krissy shows the complexity of the body's relationship with fat, emphasizing that not all fat is harmful and that inflammation impacts everyone differently.Weight and Inflammation:Krissy offers listeners a compassionate reminder that hyper-focusing on visceral fat can increase stress—and stress, as she explains, is another inflammatory trigger. She shares insights into body acceptance, the nuanced role of fat in inflammation, and why focusing on bigger-picture lifestyle changes is more effective than obsessing over weight loss.She warns against extreme diets and low-calorie eating patterns that leave you feeling hungry and deprived, noting that these approaches can worsen inflammation by increasing stress hormones and dysregulating hunger cues.Why Lab Work Isn't Always the Answer:Although there are lab tests like CRP, ESR, and organic acid tests to measure inflammation, Krissy reminds listeners that these are expensive, not always accessible, and don't paint the full picture. Lab numbers can fluctuate due to various factors, including genetics and lifestyle. She even shares her personal story of navigating lab results during her first MS flare-up—highlighting that, despite normal CRP levels, she still experienced symptoms.Krissy's focus today is on empowering her audience to tune into their body's own cues, offering ways to recognize improvement that aren't dependent on weight or labs.Main Points Covered in the Episode:Improved Symptoms: Krissy emphasizes that improvement in the symptoms that first led you to the doctor is a clear indicator that your inflammation is improving. Whether it's chronic fatigue, joint pain, or digestive issues, reduced severity or frequency of these symptoms is a key sign that your efforts are paying off. Krissy shares her experience with MS symptoms, reminding listeners to reflect on their progress, even if it's gradual.Boosted Energy Levels: Chronic inflammation often causes fatigue. When your energy starts improving, it's a sure sign that your inflammation is decreasing. Krissy explains how a reduction in chronic inflammation allows the body to redirect energy away from fighting inflammation and towards daily tasks, leading to fewer naps, better motivation, and more consistency in life.Better Digestion: Improved digestion—fewer instances of bloating, constipation, and diarrhea—is a huge sign that inflammation in the gut is decreasing. Krissy talks about the connection between gut health, dysbiosis, and systemic inflammation, explaining how inflammation in the gut can lead to a wide range of issues. As your gut heals, these digestive issues often resolve, showing your body is healing from the inside out.Reduced Joint Pain and Stiffness: Joint pain isn't just an issue for the elderly. Krissy dives into how inflammation impacts joints and how rFollow along: https://betterwithcarbo.com/ Instagram

Send us a textIn this episode of the Inflamed in the Brain podcast, host and dietitian Krissy dives deep into a topic that so many struggle with: cravings. She explores why cravings are often misunderstood, why restricting the types and amounts of food you eat can backfire, and how this cycle of restriction can lead to overeating and increased inflammation. Krissy shares actionable strategies to break free from the craving-restriction cycle and achieve lasting balance.Introduction:Krissy welcomes listeners back to another episode of Inflamed in the Brain, where today's focus is on cravings—a common challenge that many associate with a lack of willpower or discipline. She explains how cravings are often wrongly viewed as a personal failure when, in reality, they are a normal biological response to restriction. Many people blame their cravings for diet failures, often feeling ashamed and cycling back to restrictive eating plans without considering what's truly driving those cravings.Krissy describes cravings as more than just casual food thoughts; they can be intense and all-consuming, like an unshakable desire for an ooey-gooey chocolate chip cookie that preoccupies your mind. She discusses how ignoring these cravings and substituting them with so-called “healthier” options often leads to frustration and overeating, fueling guilt and inflammation.Main Points Covered in This Episode:Why Restricting How Much You Eat Triggers CravingsKrissy breaks down how restrictive eating—whether it's cutting calories, skipping meals, or overly controlling portion sizes—actually sets the stage for cravings. She highlights the harmful impact of diet culture, which encourages food restriction as a measure of worth, discipline, or health. However, when you consistently eat less than your body needs, your biological defense mechanisms kick in, intensifying cravings as your body tries to compensate for perceived scarcity.She explains that this survival response is designed to protect you, pushing you to eat more when food seems scarce—even if the restriction is self-imposed. This not only undermines your goals but also sets you up for the “fuck it” moments when you end up overeating, triggering inflammatory responses that can derail your progress.The Science Behind Cravings and How Restriction Affects Your Mind and BodyKrissy dives into the science of cravings, explaining that calorie restriction affects not just your body but also your mind. When you consistently tell yourself “no” to foods you crave, your brain fixates on what you can't have, leading to obsessive thoughts, increased anxiety, and ultimately overeating. She discusses how this heightened focus on food creates a vicious cycle where restriction amplifies cravings rather than controlling them.Fix #1: Build Your Interoceptive AwarenessTo counter the effects of restrictive eating, Krissy introduces the concept of interoceptive awareness—the ability to tune into your body's internal signals like hunger and fullness. Instead of relying on external rules like calorie counting or portion control, she encourages listeners to connect with their body's cues. She provides tips on how to develop this skill, such as slowing down during meals, eating without distractions, and checking in with your hunger and fullness levels.By building interoceptive awareness, you're more likely to eat when you're genuinely hungry and stop when you're satisfied, reducing the risk of overeating and avoiding the craving-restriction cycle.Why Restricting the Kinds of Food You Eat Triggers CravingsKrissy explains how lFollow along: https://betterwithcarbo.com/ Instagram

Send us a textIn this episode of The Inflamed in the Brain Podcast, host Krissy, a registered dietitian, dives deep into the connection between gut health and allergy relief. As the fall season approaches, many people experience an uptick in seasonal allergies, but the solution to these bothersome symptoms might be hiding in the gut. Krissy breaks down how specific foods can help heal and protect the gut, ultimately reducing allergy symptoms.Key Points Covered in This Episode:The Gut-Immune System ConnectionKrissy starts the episode by explaining the critical role the gut plays in immune function. With 70-80% of the immune system residing in the gut, its health directly impacts the body's ability to manage allergies. When the gut lining is compromised, or "leaky," allergens can pass into the bloodstream, triggering immune responses that lead to both seasonal and food allergies. The episode discusses how maintaining gut integrity is essential for reducing inflammation and allergic reactions.Fermented Foods for Allergy ReliefFermented foods like sauerkraut, kimchi, and kefir are rich in probiotics that help balance the gut microbiome. Krissy explains how these beneficial bacteria strengthen the gut lining, prevent "leaky gut," and modulate immune responses, reducing the risk of allergic reactions. Fermented foods also help train the immune system to respond more appropriately to harmless substances, lowering the likelihood of developing allergies.Bone Broth as a Gut-Healing AllyBone broth, rich in collagen and amino acids like glutamine, plays a vital role in repairing the gut lining and reducing gut permeability. Krissy discusses how these nutrients help strengthen the gut barrier, making it harder for allergens to cross into the bloodstream and trigger an immune response. She also covers the anti-inflammatory properties of bone broth, which can help calm an overactive immune system.The Anti-Inflammatory Power of TurmericTurmeric, a spice known for its active compound curcumin, is highlighted for its anti-inflammatory and antioxidant properties. Krissy explains how curcumin reduces inflammation in the gut, supports the healing of the gut lining, and prevents allergens from crossing the barrier into the bloodstream. Additionally, turmeric supports overall immune health, making the body less susceptible to allergic reactions.Quercetin-Rich Foods to Manage AllergiesQuercetin, found in foods like apples, berries, onions, and leafy greens, is discussed as a natural antihistamine and anti-inflammatory compound. Krissy talks about how quercetin stabilizes mast cells—immune cells that release histamine during allergic reactions—thereby reducing the severity of symptoms. Quercetin also supports gut health by promoting the growth of beneficial bacteria, further strengthening the gut barrier.Why Gut Health is Key to Allergy ReliefThe episode concludes with a discussion on why supporting gut health is imperative for managing allergies. Krissy emphasizes that improving gut health can help regulate the immune system and reduce the severity of both seasonal and food allergies. By incorporating these gut-friendly foods into a daily diet, listeners can not only soothe allergy symptoms but also support long-term immune health.Hungry for More?! Check out these Episodes Next!Ep 4: Are you Struggling to Heal Your Gut? Make sure you get Enough of this one NutrientEp. 13: Bite Back at Stress: Your 9-Nutrient Toolkit for NFollow along: https://betterwithcarbo.com/ Instagram

Send us a Text Message.Introduction:Welcome to another episode of the Inflamed in the Brain podcast! I'm Krissy, your host and friendly neighborhood dietitian. I hope you're doing well and had a fantastic summer. After taking a mental health break to spend quality time with my family, I'm excited to be back. For now, we'll be releasing episodes every other week, but rest assured, I'm here to provide you with valuable content to support your anti-inflammatory journey. Make sure you're subscribed to my email list for tips, anti-inflammatory food recommendations, and recipes! Head over to betterwithcarbo.com/email to subscribe or click the link in the show notes.Main Points Covered:1. What Does Unconditional Permission to Eat Mean?Unconditional permission to eat means allowing yourself to enjoy the foods you truly crave without guilt. If you want a cookie, eat the cookie! It's about letting go of the concept of good and bad foods and eating without self-punishment. This approach can help you develop a healthier relationship with food and prevent the cycle of overeating and restriction.2. How Does Unconditional Permission to Eat Lower Inflammation for Good?Restricting foods can increase their allure and lead to overeating when given the chance. By allowing yourself to enjoy these foods in moderation, you can reduce the power they hold over you and avoid binge eating. For example, if you crave pizza, having it occasionally without guilt can prevent you from overindulging later. This strategy can help you manage inflammation more effectively by reducing the frequency of inflammatory food binges.3. How to Implement Unconditional Permission to Eat:Start by introducing the foods you've been restricting into your home. Allow yourself to eat these foods without any penance afterward. Over time, this reduces the urgency and intensity of your cravings, making it easier to enjoy these foods in moderation. Remember, the goal is to eat mindfully and enjoy your food without feeling controlled by it.4. Addressing Fears of Unconditional Permission:Some people worry that allowing themselves to eat restricted foods will lead to overconsumption. However, research shows that repeated exposure to the same food can reduce its appeal over time. This process, known as habituation, helps you become less interested in the food and decreases the likelihood of overeating.5. Balancing Anti-Inflammatory Substitutes:While giving yourself permission to eat what you crave, there's no harm in experimenting with anti-inflammatory substitutes. If you love pizza but need to limit it for health reasons, find healthier alternatives or enjoy a slice of your favorite pizza when you truly want it. This balanced approach helps prevent feelings of deprivation and supports long-term success in managing inflammation.I hope you found this episode insightful! If you have any questions or need further support, connect with me on Instagram @betterwithcarbo. Share this episode with friends, leave a review, and subscribe to stay updated on our anti-inflammatory content. Don't forget to visit betterwithcarbo.com/email to join my email list and receive ongoing support. Looking forward to chatting with you soon!Hungry for More? Catch Up on these episodes next! Ep.7: 3 lies about anti-inflammatory eating you need to stop believeingEp. 17: From Perfect to Good Enough: Unmasking the Key to AnFollow along: https://betterwithcarbo.com/ Instagram

Welcome to another episode of the "Inflamed in the Brain" podcast, hosted by registered dietitian Krissy Carbo. In this episode, Krissy dives deep into coconut oil, a food that's often misunderstood despite its potential health benefits. While some people avoid coconut oil due to its high saturated fat content, Krissy explains why it's not the heart disease risk many believe it to be. She also discusses three unique ways to incorporate coconut oil into your diet.Addressing Misconceptions About Coconut Oil:The episode begins by addressing a common misconception: that saturated fat automatically leads to heart disease. Krissy explains that while coconut oil can raise LDL (low-density lipoprotein) cholesterol levels, it tends to raise the larger, fluffier LDL particles, which are less likely to cause heart disease. The smaller, denser LDL particles are the ones that penetrate artery walls, leading to plaque buildup and inflammation. The larger particles, on the other hand, have a lower risk of causing such damage. Furthermore, coconut oil can also increase HDL (high-density lipoprotein) cholesterol, which helps remove excess LDL from the bloodstream.Key Health Benefits of Coconut Oil:Krissy highlights three health benefits of coconut oil:Increased Energy: Coconut oil contains medium-chain triglycerides (MCTs), which are rapidly absorbed and transported to the liver. Once there, MCTs are converted into ketones, providing a quick energy source for both the body and brain. This makes coconut oil an excellent addition to your diet if you need a quick energy boost.Promotes Regular Bowel Movements: The MCTs in coconut oil can help stimulate bowel movements, promoting regularity and reducing constipation. This quick movement through the digestive system can help people who struggle with irregularity, providing a gentle laxative effect.Anti-Inflammatory Properties: Coconut oil's MCTs and lauric acid offer anti-inflammatory benefits. Ketones from MCTs have been shown to reduce brain inflammation, which is crucial for those dealing with neurological disorders. Lauric acid has antibacterial and antiviral properties, further reducing inflammation in the body.Unique Ways to Incorporate Coconut Oil Into Your Diet:Krissy offers three creative ways to include coconut oil in your meals:Coconut Oil in Coffee: Add a teaspoon of coconut oil to your morning coffee for a creamy texture and energy boost. This is a popular method among those who follow a low-carb diet and may also help with regularity.Chocolate-Covered Strawberries: Use coconut oil to make chocolate-covered strawberries. The oil's high saturated fat content helps the chocolate set quickly when cooled, allowing you to create a sweet treat without a long wait time. It adds a subtle coconut flavor to the chocolate and holds its texture well.Smoothies With Coconut Oil: Adding a spoonful of coconut oil to your smoothies provides a creamy texture and a hint of coconut flavor. It can be used in place of other fats for a healthier, energy-boosting smoothie.Conclusion:Krissy wraps up the episode by discussing the versatility of coconut oil and its potential to support a healthy lifestyle. She encourages listeners to experiment with coconut oil in their cooking and offers a bonus tip: replace dairy milk or cream with coconut milk or coconut cream in soups, stews, and curries for a dairy-free option.Krissy also cautions against excessive use of MCT oil due to its concentrated nature and potential laxative effects. For those who want the full range of benefits, coconut oil's lauric acid and MCT content offer a balancedFollow along: https://betterwithcarbo.com/ Instagram

In this episode of the "Inflamed in the Brain" podcast, host and registered dietitian Krissy Carbo explores why oats are suddenly being demonized, despite their longstanding reputation as a healthy food. Krissy shares her insights on the latest trends and controversies surrounding oats, including their carb content, links to glyphosate, and how to eat oats in a way that supports your health. She also offers tips for enjoying oats without succumbing to diet culture's "good" or "bad" food labels.Understanding Oats:Krissy begins by explaining the different types of oats commonly found in grocery stores:Rolled Oats: These are whole oat groats that are steamed and flattened, cooking in about 5-10 minutes. They are used in oatmeal and granola.Steel-Cut Oats: These are chopped into small pieces, offering a coarser texture and chewy consistency. They take longer to cook, around 20-30 minutes.Quick-Cook Oats: Also known as instant oats, they are pre-cooked and cut into smaller pieces, cooking in just 1-2 minutes.Why Are Oats Considered Bad?Krissy addresses the growing negativity around oats, focusing on two key points:Carb Content: Oats are high in carbohydrates, leading to blood sugar spikes when eaten alone. Rapid blood sugar changes can cause fatigue and irritability, and over time, contribute to inflammation and chronic diseases.Glyphosate Concerns: General Mills, a popular oat brand, has been linked to high levels of glyphosate, a controversial herbicide associated with cancer risks.How Oats Can Benefit Your Health:Despite the criticism, Krissy explains the health benefits of oats:Lowering Cholesterol: Oats contain beta-glucan, a soluble fiber that helps lower LDL cholesterol by binding to bile acids and eliminating them from the body.Supporting the Microbiome: The fiber in oats acts as a prebiotic, providing nutrition for beneficial gut bacteria, promoting gut health, and reducing inflammation.A Smarter Way to Eat Oats:To get the most out of oats without the downsides, Krissy suggests pairing them with protein and healthy fats:Overnight Oats: Combine oats with protein powder or yogurt for a balanced breakfast.Hot Oatmeal: Add protein powder or eat with eggs, and top with nuts or seeds.Oat Milk: If you use oat milk in coffee, add protein to balance the carbs.Outro:Krissy concludes by reminding listeners that oats are not inherently bad, but need to be eaten mindfully to support health. She emphasizes the importance of avoiding food labeling and finding balanced ways to incorporate favorite foods into your diet. By removing the stress and pressure associated with diet culture, it's easier to maintain a state of health that's free from inflammation and chronic diseases.Hungry For More!? Catch Up on these Episodes Next! Ep. 12: New Year, New You: The Non-Restrictive Approach to a Healthier 2024Ep. 8: The Secret to making any meal more anti-inflammatory3 lies about anti-inflammatory eating you need to stop believeingFollow along: https://betterwithcarbo.com/ Instagram

Introduction On this episode of "Inflamed in the Brain," host and registered dietitian Krissy Carbo dives into the importance of feeling confident in our bodies without focusing on weight loss. With International No Diet Day just behind us, Krissy explores how to challenge diet culture and embrace a healthier relationship with food and our bodies. This episode is all about letting go of unrealistic beauty standards and learning to appreciate ourselves as we are.What is Diet Culture? Diet culture is a set of beliefs that equates thinness with health and worth. It encourages restrictive eating, body shaming, and the pursuit of an "ideal" body size. This mindset leads to unhealthy habits, self-esteem issues, and even disordered eating. Krissy addresses the harmful effects of diet culture and explains why it's essential to reject these beliefs for a healthier, more fulfilling life.Feeling Confident Without Weight Loss Many people believe that losing weight will make them more confident, but Krissy explains that even after reaching a target weight, an inner critic can still point out flaws, leading to dissatisfaction. True confidence comes from accepting and appreciating our bodies, flaws and all. Throughout this episode, Krissy offers five ways to build body confidence without focusing on weight loss.5 Ways to Build Body ConfidenceSet a Social Media Limit: Social media often promotes unrealistic beauty standards. By limiting time on these platforms, you can break the cycle of comparison and focus on your journey.Shift Focus from Numbers to Feelings: Instead of obsessing over numbers like weight or calories, focus on what makes you feel good. Pay attention to foods that energize you and clothing that feels comfortable.Move Your Body for Appreciation, Not Punishment: Exercise can be a form of body appreciation when you find activities that you enjoy. It should not feel like punishment for indulging in food or socializing.Appreciate What Your Body Can Do: Acknowledge your body's strengths, resilience, and adaptability. Recognize its capabilities, from everyday tasks to the miraculous ability to create life.Separate Attractiveness from Body Size: Attractiveness is not tied to body size. Find other aspects of yourself that make you feel attractive, like your smile, hair, or creativity. Focus on what makes you unique.Outro International No Diet Day encourages us to challenge diet culture and embrace our bodies without the pressure of weight loss. Krissy shares a personal story about a nurse who judged her based on her weight, emphasizing the need to reject societal pressures and embrace body positivity. The episode ends with a reminder that building confidence is a journey, not a quick fix, and that focusing on what your body can do for you today is key to living a healthier and more fulfilled life.Tune in to this episode to learn how to embrace body confidence without the need for weight loss and discover a new way to think about health and happiness.Hungry For More!? Catch Up on these Episodes Next! Ep 20 - Gaining Food Confidence without Meal Plans Ep 23 - Discovering and validating your why for consistent motivationEp. 26: A Dietitian's Take on the Weight Loss Wonder Drug: OzempicFollow along: https://betterwithcarbo.com/ Instagram

Organic vs. Inorganic Produce - What's the Healthier Choice?Welcome to the "Inflamed in the Brain" podcast, hosted by Krissy, your friendly neighborhood dietitian. In this episode, Krissy discusses organic vs. inorganic produce, exploring the differences in farming practices and addressing common questions about their impact on health and the environment. She also dives into a recent controversy involving Bill Gates and edible food coatings designed to keep fruits and vegetables fresh for longer.Krissy begins by sharing her personal experiences with organic food and the controversy surrounding it, pointing out her grandfather's skepticism. The episode also touches on the Bill Gates controversy involving Apeel Sciences, a company producing edible food coatings. She explains that these coatings are made from monoglycerides and diglycerides, which are common in processed foods and considered safe by the FDA.Main PointsUnderstanding Organic vs. Inorganic FarmingOrganic farming relies on natural techniques, avoiding synthetic chemicals and GMOs. Organic farmers use natural pesticides and herbicides, and practices like crop rotation, composting, and biological pest control to maintain soil health and control pests.Conventional (inorganic) farming uses synthetic chemicals, herbicides, and pesticides to boost crop yield. These practices aim to grow more food faster but raise concerns about environmental impact and health risks.Is Organic Produce Healthier?Organic produce is grown without synthetic chemicals, reducing potential exposure to harmful substances like glyphosate, a controversial herbicide linked to health risks and inflammation.Conventional produce may contain traces of pesticides, herbicides, and fungicides, even after washing. Systemic pesticides, absorbed by plants, are challenging to remove. These chemicals may build up in the body, leading to health issues.Does Washing Produce Remove Pesticides?Washing can remove some surface residues but may not eliminate systemic pesticides absorbed by plants during growth. Cooking methods like boiling and blanching may help reduce pesticide residues but vary in effectiveness depending on the produce and method.Is Organic Food Better for the Environment?Organic farming avoids synthetic chemicals, reducing soil and water contamination. It supports a more balanced ecosystem by encouraging biodiversity and preventing chemical runoff into rivers and lakes, which can harm wildlife.Conventional farming relies on synthetic chemicals, leading to environmental degradation and loss of soil fertility over time.Budget-Friendly Tips for Buying OrganicKrissy offers practical advice for buying organic produce without breaking the bank:Buy Seasonal Produce: Organic fruits and vegetables are often cheaper when in season, as there's typically a surplus. This approach also ensures fresher and better-looking produce.Use the Environmental Working Group's Clean 15 and Dirty Dozen Lists: The Clean 15 identifies conventionally grown produce with the least pesticide residue, allowing you to buy them without the organic price tag. The Dirty Dozen highlights produce with high pesticide levels, emphasizing which fruits and veggies to buy organic.Cook Non-Organic Produce: Since cooking can reduce pesticide residues, consider buying conventional produce for cooked dishes and organic for raw consumption.OutroWhile organic produce is the healthier choice for both people and the environment, Krissy acknowledges that it can be more expensive due to farming practices that require more attention andFollow along: https://betterwithcarbo.com/ Instagram

Welcome back to another insightful episode of the Inflamed in the Brain podcast! I'm your host and dietitian, Krissy Carbo. Today, we're diving into a hot topic: the so-called miracle weight loss drug, Ozempic. Initially FDA-approved to manage type 2 diabetes, Ozempic has gained traction as a weight loss aid, sparking a surge in prescriptions and public interest.Main Points:1. What is Ozempic and How Does it Work?Ozempic contains semaglutide, an active ingredient also found in Wegovy, another FDA-approved weight loss medication.As a glucagon-like peptide-1 receptor agonist, Ozempic mimics the action of GLP-1, a hormone that regulates blood sugar and appetite.By activating GLP-1 receptors, Ozempic helps manage blood sugar levels, reduces appetite, and delays gastric emptying, leading to weight loss.2. Why is Ozempic Popular?Ozempic is praised for its ability to reduce cravings, a significant barrier to weight loss for many individuals.Studies have shown that Ozempic can lead to a remarkable 15% reduction in body weight, surpassing the efficacy of other weight loss medications.3. Is Ozempic the Ultimate Weight Loss Solution?While Ozempic shows promise in aiding weight loss, it may not address the underlying issues driving weight management struggles.Sustainable weight loss involves addressing mindset, confidence, eating habits, and body image, aspects not directly targeted by Ozempic.Long-term use of Ozempic may pose risks, including gastrointestinal issues and potential concerns regarding cardiac and endocrine health.4. The Importance of Addressing Root CausesTrue health transformation involves addressing root causes beyond weight management, such as mindset and self-esteem.While Ozempic may provide temporary weight loss, lasting success requires a holistic approach that includes mindset shifts and behavior change.It's crucial to consider potential side effects and long-term implications before committing to any weight loss medication.Outro: As we conclude today's episode, remember that while Ozempic offers promising weight loss benefits, true health and happiness stem from addressing deeper-rooted issues. Your journey to better health involves embracing self-love, nurturing a positive mindset, and making sustainable lifestyle changes. Every small step you take toward improvement matters, and it's okay to face challenges along the way. Stay committed, stay resilient, and prioritize your holistic well-being above all else.Hungry For More!? Catch Up on these Episodes Next! Ep 23 - Discovering and validating your why for consistent motivationEp. 11: The New Year Resolution Trap: Why Weight Loss Isn't the AnswerEp. 17: From Perfect to Good Enough: Unmasking the Key to Anti-inflammatory SuccessFollow along: https://betterwithcarbo.com/ Instagram

Welcome to another engaging episode of the Inflamed in the Brain podcast with your host and expert dietitian, Krissy. In today's episode, Krissy delves deep into the realm of meat, particularly red meat, and explores why grass-fed beef is not only delicious but also a nutritional powerhouse. With her unique insights and personal experiences, Krissy aims to debunk myths and shed light on the importance of incorporating red meat into a balanced diet.Main Points:Dispelling Misconceptions about Red Meat and Heart Health: Krissy kicks off the episode by addressing common misconceptions surrounding red meat consumption and its purported link to heart disease. Through recent research findings, she highlights the nuanced relationship between saturated fat intake, LDL cholesterol levels, and heart disease risk. Krissy emphasizes the significance of distinguishing between different subtypes of LDL particles and their impact on cardiovascular health, providing clarity on the topic.The Anti-Inflammatory Benefits of Grass-Fed Beef: Moving on to the focal point of the episode, Krissy explores the numerous health benefits of grass-fed beef, particularly its higher content of anti-inflammatory omega-3 fatty acids and conjugated linoleic acids (CLAs). She elaborates on how grass-fed cattle's natural grazing habits contribute to elevated levels of omega-3s and CLAs in their meat, making it an ideal choice for individuals seeking to reduce inflammation and support overall well-being.Glutathione and Antioxidant Richness: Krissy delves into the superior antioxidant profile of grass-fed beef, emphasizing the importance of glutathione in combating oxidative stress and promoting cellular health. She explains how grass-fed cattle's diet influences the synthesis of glutathione within their bodies, leading to higher levels of this potent antioxidant in their meat compared to grain-fed counterparts.Mitigating Antibiotic Exposure: Highlighting another advantage of grass-fed beef, Krissy discusses the lower levels of antibiotics found in grass-fed meat compared to grain-fed alternatives. She elucidates the risks associated with antibiotic usage in livestock production and how opting for grass-fed beef can mitigate exposure to antibiotics and reduce the risk of antibiotic-resistant bacteria.As the episode draws to a close, Krissy reaffirms the nutritional superiority of grass-fed beef and addresses potential concerns about its availability and cost. She encourages listeners to view grass-fed beef as a worthwhile investment in their health and offers practical tips for incorporating it into their budget. Krissy also shares her personal recommendation, ButcherBox, as a convenient and reliable source of high-quality grass-fed meat, complete with exclusive discounts for listeners.LINKS MENTIONED:FREE RESOURCE: Top 17 Anti-Inflammatory Kitchen Swaps SAVE 50 BUCKS ON GRASS-FED BEEF WITH BUTCHERBOX HEREHungry For More? Catch Up on These Episodes Next!Ep. 14: Is Your Morning Brew the Secret Weapon Against Inflammation?Ep 16: Cholesterol Chronicles: Cracking the Myth of Egg FearEp 4: Are you Struggling to Heal Your Gut? Make sure you get Enough of this one NutrientFollow along: https://betterwithcarbo.com/ Instagram

Host Krissy welcomes listeners to another insightful episode of the "Inflamed in the Brain Podcast." Krissy reflects on her recent experiences as her son turned one year old, prompting her to share reflections on her journey through early motherhood. Early motherhood was much harder than she anticipated, challenging her physically, mentally, and emotionally. Despite the difficulties, Krissy found valuable lessons in the process that she believes are applicable to anyone navigating major life changes.In this episode, Krissy shares her insights and lessons learned from her first year of motherhood and how they can help listeners undergoing significant life transformations.Main Points:1. Acceptance:Krissy emphasizes the importance of acceptance, recounting her struggles with high expectations and guilt during early motherhood.She shares her initial resistance to accepting help and deviation from her parenting plans, leading to increased anxiety and feelings of failure.Through her experiences, Krissy learned the value of accepting the challenges and uncertainties of motherhood, advocating for flexibility and self-compassion in adapting to new roles and responsibilities.2. Stress Management:Stress management emerges as a critical aspect of navigating major life changes.Krissy introduces the "5-minute rule," highlighting the importance of carving out brief moments for stress relief amidst overwhelming circumstances.She shares her personal practice of breathwork, specifically boxed breathing, as a simple yet effective technique for managing stress and promoting mental clarity.3. Support & Community:Krissy underscores the significance of having a supportive network during times of transition.She acknowledges her initial resistance to accepting help and the realization that seeking support is not a sign of weakness but a practical necessity.Krissy encourages listeners to curate their inner circles with care, surrounding themselves with individuals who provide encouragement and understanding.4. Gentleness and Patience with Oneself:Krissy emphasizes the need for self-compassion and patience when navigating major life changes.She reflects on her struggles with self-doubt and perfectionism as a new mother, urging listeners to embrace their learning curves and acknowledge their efforts.Krissy encourages listeners to adopt a mindset of grace and acceptance, recognizing that progress is non-linear and mistakes are part of the journey.Outro:Krissy concludes by acknowledging the discomfort inherent in change but emphasizes its potential for personal growth and transformation. She shares her ongoing journey as a mother, acknowledging both the challenges and joys of parenthood. Krissy offers a final reminder to listeners not to compare their journeys to others', emphasizing the importance of staying focused on personal growth and progress.Closing Remarks:Host Krissy expresses gratitude to listeners for tuning in and invites them to join her in future episodes for further discussions on health, wellness, and personal growth.Hungry For More!? Catch Up on These Episodes Next!Ep. 17: From Perfect to Good Enough: Unmasking the Key to Anti-inflammatory SuccessEp 3: Small Steps, Big Results: Sustaining Motivation in Anti-inflammatory HealthEp. 5: The Stress-Inflammation Connection: What You Need to knowFollow along: https://betterwithcarbo.com/ Instagram

Welcome back to another episode of the Inflamed in the Brian podcast with your friendly neighborhood dietitian, Krissy. Today's episode takes a unique turn as Krissy delves into the significance of defining and validating your authentic 'why'.Main Points:Long-Term Perspective:Krissy emphasizes the importance of a perpetual approach to health goals, debunking the myth of an endpoint in cultivating habits.The overarching goal is to promote lifelong health, free from complications, requiring habits aligned with this objective.Navigating Challenges:Acknowledging the discomfort of breaking habits, Krissy underlines the necessity of a real, authentic 'why' to sustain consistency during challenging times.The distinction between motivation and 'why' is explored, highlighting how a strong 'why' serves as a constant source of motivation.Fear-Based Why:Krissy warns against building a 'why' rooted in fear, using her personal experience with an initial fear-driven health approach.Shifting the 'why' from fear of progression to a positive goal, like wanting to have kids and be physically active with them, is essential.Alignment with Values:Aligning your 'why' with personal values is crucial for a unique and purposeful health journey.Krissy shares her values of independence and family, illustrating how they guide her decisions and prioritize her time.Questions to Find Your Why:What matters most to you in this world? Reflecting on core values helps establish a strong foundation for your 'why'.Keep asking why until you reach the core motivations, understanding the deeper layers that drive your health goals.Visualize your life if all your daily habits supported your 'why', creating a clear picture that becomes a motivating force.Krissy concludes by stressing the significance of a compelling 'why' that goes beyond external influences. It's about finding a reason that not only keeps you committed but also allows flexibility, ensuring a balanced and fulfilling life while pursuing your health goals.Join Krissy in the next episode as she continues to unravel the intricacies of a health journey guided by a strong, authentic 'why'. Remember, it's not just about reaching a destination; it's about the journey aligned with your values.Hungry for More?! Catch up on these related episodes next:Ep 3: Small Steps, Big Results: Sustaining Motivation in Anti-inflammatory HealthEp 1: Revamping Your Anti-Inflammatory Game Plan: A Mindset Shift for Maximum Success and FreedomEp. 10: Mindset Shifts to Overcome Holiday Overeating Follow along: https://betterwithcarbo.com/ Instagram

Krissy, the host of Inflamed in the Brain Podcast, delves into the world of Pi day, providing insights on guilt-free enjoyment of your favorite dessert pie. Unveiling inflammatory components like gluten and sugar, Krissy shares valuable tips for achieving a balanced approach to indulgence.Main Points:1. Gluten-Free Flour Options:Exploration of gluten-free flour, featuring game-changing options like Bob's Red Mill. The episode emphasizes experimentation and the role of xanthan gum for optimal results in gluten-free baking.2. Sugar Replacement Options:Highlighting the impact of sugar content in pies and its inflammatory effects. Krissy introduces Swerve, a sugar replacement using erythritol and oligosaccharides, offering insights into maintaining balance in dessert choices.3. Just Eat the Damn Thing:Advocacy for authenticity in food cravings, discussing the psychological aspects of labeling foods and resisting cravings. Encouraging listeners to embrace the real deal without guilt, offering a refreshing perspective on the psychology of food.Hungry for More!? Check out these Episodes Next!Ep. 14: Is Your Morning Brew the Secret Weapon Against Inflammation?Ep. 8: The Secret to making any meal more anti-inflammatoryEp. 17: From Perfect to Good Enough: Unmasking the Key to Anti-inflammatory SuccessFollow along: https://betterwithcarbo.com/ Instagram

Welcome to The Inflamed in the Brain Podcast with your host and registered dietitian, Krissy.Discussion about the daily challenges, especially for parents, in maintaining energy levels.Importance of addressing fatigue, not just as a need for a nap but understanding its impact on overall well-being.Connection between fatigue and inflammation, and how inflammatory cytokines can trigger the HPA axis.[Reference Links: PubMed, JAMA Neurology]Main Points:Diet's Role in Energy:Exploring the impact of a high glycemic diet on energy levels.Balanced meals with protein and fiber to stabilize blood sugar.Dispelling myths about certain foods like smoothies and oatmeal.Importance of pairing carbs with enough protein and fiber for sustained energy.Nutrient Deficiencies and Energy:Crucial role of B-vitamins and vitamin D in energy metabolism.Reasons for B-vitamin deficiencies, including genetic factors (SNPs).Testing options for nutrient deficiencies and the significance of bioavailable forms in supplementation.Specific recommendations for bioavailable forms of B-vitamins and vitamin D.Caffeine Consumption:The impact of too much caffeine on disrupted sleep and energy levels.Understanding caffeine's role as a central nervous system stimulant.The connection between caffeine and adrenaline release, leading to energy crashes.FDA recommendations on safe caffeine intake and alternative energy-boosting strategies.Hydration and its Role:The importance of staying hydrated for overall well-being.Signs of dehydration, including fatigue.Strategies for ensuring an adequate daily water intake, including visual reminders.Incorporating hydrating foods into the diet.Outro:Recap of how addressing diet, nutrient deficiencies, caffeine consumption, and hydration can combat fatigue and inflammation.Stress on the importance of balanced meals as preventive measures against inflammation and energy crashes.Analogy of nutrients as traffic guards regulating bodily functions and preventing blockages.Encouragement for listeners to share their energy improvement strategies on social media.Follow along: https://betterwithcarbo.com/ Instagram

Hello, and welcome back to another episode of the Inflamed in the Brain podcast! I'm your host, Krissy, and I hope you're having a fantastic day. Today's discussion revolves around a topic that may seem counterintuitive coming from a dietitian – the limitations of meal plans. Join me as we explore why breaking free from the shackles of meal plans can lead to better kitchen confidence and overall well-being.1. The Problem with Meal Plans: Disconnect and Disruption of Internal CuesMeal plans often force us into rigid structures, dictating when and how much we should eat. This disrupts our innate ability to interpret internal cues, leading to extreme hunger and overeating. Learn how this cycle can harm your relationship with food and negatively impact your overall health.2. Perfectionism and Lack of Flexibility: A Meal Plan PitfallDiscover how meal plans can inadvertently cultivate perfectionism, triggering guilt and failure when deviation occurs. I delve into the emotional toll of feeling bound to a strict plan and the negative impact it can have on metabolic health.3. Quantity over Quality: The Caloric ObsessionExplore the detrimental effects of meal plans emphasizing portion control over the nutritional quality of food. Learn why prioritizing the type of calories over the quantity is crucial for long-term health and how it contributes to a more enjoyable and sustainable dietary approach.4. Boredom: The Culprit of Repetitive Meal PlansUncover the less-discussed downside of meal plans – their tendency to become monotonous and uninspiring. I share why variety in your diet is essential for enjoyment and how it contributes to a healthier relationship with food.5. Four Strategies for Kitchen Confidence:a. Themed Nights for Light Structure: Understand the benefits of incorporating themed nights into your meal planning, providing a balance between structure and flexibility.b. Balanced Meals for Optimal Nutrition: Shift your focus from strict portion control to creating visually and practically balanced meals that satisfy your taste buds and health goals.c. Quick Cook Options and Convenience Foods: Embrace the convenience of quick-cook options and pre-made, quality convenience foods to simplify your cooking process without sacrificing health.d.  Trust Yourself: The Key to Long-Term SuccessLearn why trusting your body's internal cues is crucial for a sustainable and fulfilling relationship with food. I provide practical tips on how to connect with your body, eat with intention, and foster a healthy mindset around meals.As we wrap up today's episode, remember that the journey to kitchen confidence doesn't require a rigid meal plan. By embracing flexibility, trusting your body, and incorporating diverse strategies, you can cultivate a positive relationship with food that lasts a lifetime. Let's make the kitchen a space of creativity and joy! Hungry for more? Satisfy your appetite with these episodes! From Perfect to Good Enough: Unmasking the Key to Anti-inflammatory Success The Secret to making any meal more anti-inflammatory3 Lies about Anti-Inflammatory Eating You Need to Stop BelievingFollow along: https://betterwithcarbo.com/ Instagram

Listeners are invited to explore a new episode of the Inflamed in the Brain podcast with Krissy, a knowledgeable guide in the realm of holistic well-being. Today's focus shifts from conventional food-centric approaches to four alternative, non-food methods that fortify the immune system.Point 1: Sweating to StrengthenDiscover the immune-boosting benefits of breaking a sweat through exercise, sauna sessions, or spicy foods. Krissy explores how sweating enhances circulation, releases antimicrobial peptides, and supports natural detoxification, providing a holistic perspective on immune surveillance.Point 2: Invigorating Cold Water ExposureDelve into the immune-boosting power of cold water exposure. Krissy elucidates the physiological responses, including the activation of brown adipose tissue and the release of norepinephrine. From cold showers to accessible ice baths, listeners learn practical ways to embrace the cold for immune enhancement.Point 3: Stress Management SecretsUncover the profound impact of stress on the immune system and explore stress management techniques. Whether it's journaling, yoga, a brisk run, or simple acts like holding something warm, Krissy guides listeners to personalized stress relief. Learn the importance of positive internal self-talk for immune system resilience.Point 4: The Healing Power of SleepEmbark on a journey into rejuvenation with Krissy as she explores the connection between quality sleep, cortisol regulation, and immune function. Practical tips for prioritizing sleep hygiene, such as a digital wind-down ritual, aromatherapy, and night-time journaling, empower listeners to take charge of their holistic health.Krissy wraps up the episode by emphasizing that supporting the immune system can be simple and consistent. Small actions, whether breaking a sweat, embracing cold water exposure, managing stress, or prioritizing sleep, compound into impactful changes. Listeners are encouraged to follow the podcast for more in-depth insights into holistic health and immune system enhancement.Hungry for more? Satisfy your appetite with these episodes! Bite Back at Stress: Your 9-Nutrient Toolkit for Navigating Stressful TimesThe Stress-Inflammation Connection: What You Need to know Brain Burnout: Can Your Plate Help or Prevent a Good Night's Rest?Follow along: https://betterwithcarbo.com/ Instagram

Welcome, dear listeners, to another delightful episode of the Inflamed in the Brain podcast! The host, Krissy, guides us through the heartwarming world of rice—her all-time favorite comfort food. Rice holds a cherished place in Krissy's Puerto Rican household, and we're about to unravel the misconceptions surrounding this beloved grain. Join us as we transform the narrative from a demonized carb to a nutritional hero.Segment 1: The Rice Dilemma: Growing up, rice was Krissy's culinary sanctuary. However, as an adult, she noticed society casting shadows on this humble grain, especially due to carb concerns. In this section, we explore why rice earned a spot on the 'bad food' list, primarily centered around its carb content. Is white rice the villain? The answer, as always, is a resounding "it depends!" Let's delve into the nuances and rediscover the joy of including rice in our diets, be it white or brown.Main Points to Cover- Brown vs. White Rice: The journey kicks off by comparing the nutritional profiles of brown and white rice. Brown rice, with its germ and bran intact, boasts essential nutrients like B vitamins, vitamin E, iron, and magnesium. On the other hand, white rice undergoes processing that may reduce micronutrients, but some brands enrich it post-processing. Carb-wise, the difference is minimal, with brown rice having a slightly lower glycemic index. Both can find a place in an anti-inflammatory diet.-  Less Common Rice Options: Red and Black Rice: Exploring less common options, Krissy introduces red and black rice. Red rice, with its vibrant color from anthocyanins, provides potent antioxidants, fiber for digestion, and essential nutrients like magnesium and selenium. Black rice, an antioxidant powerhouse, surpasses others in its antioxidant content, making it an exciting addition to your plate.- Wild Rice: Unveiling the mystery of wild rice, we discover its uniqueness—it's not technically rice! Derived from a different plant species, Zizania, it offers high protein levels, fiber, and essential minerals. Although not a traditional rice, its taste makes it a delightful alternative.- Choosing the Right Rice for You: The million-dollar question: What rice should you eat? The answer lies in your preference. If, like Krissy, you adore white rice, that's perfectly fine. We break free from societal pressure to choose one over the other, emphasizing that long-term success in health goals involves genuine enjoyment of the foods we love. Krissy's guide, available at betterwithcarbo.com/guide, helps you craft anti-inflammatory dinners tailored to your preferences.In wrapping up our rice exploration, Krissy encourages you to embrace the rice that brings you joy. White, black, brown—there's no wrong choice. Let your plate reflect your happiness, and remember, variety is the spice of life. Don't let concerns about arsenic in rice stress you; your body's natural detox system has it covered. Enjoy a diverse, colorful diet, and let's savor the beauty of rice in all its forms.Thank you for joining Krissy on this flavorful journey. Whether you're a white rice enthusiast or curious about black rice's antioxidant prowess, keep exploring the world of rice. Stay tuned for more exciting episodes, and until next time, nourish your body and soul with the foods that truly make you happy.Follow along: https://betterwithcarbo.com/ Instagram

Links mentioned in the show:9 Nutrients to Help Relieve Stress Free Guide to Quick and Easy MealsIntroduction:Greeting and warm welcome to the Inflamed in the Brain podcast.Host introduction: Krissy.Setting the stage for a unique episode discussing the "good enough" principle.A personal touch: The inspiration for the episode from a therapy session and the relevance to daily struggles.Segment 1: Unveiling the Good Enough PrincipleDefining the good enough principle and its departure from perfectionism.Sharing personal experiences and struggles, particularly in the context of societal expectations and social media.The origin of the good enough principle, dating back to the 1950s, emphasizing its application to parenting.Stressing the importance of managing expectations and setting achievable goals to avoid burnout.Segment 2: Applying Good Enough to Health and WellnessNarrating a personal health journey related to fasting and the pitfalls of perfectionism.Encouraging flexibility and alternative approaches to health goals.Addressing the connection between the good enough principle and anti-inflammatory health.Segment 3: Fighting Inflammation with Good EnoughExploring how mental stress triggers inflammation.Linking overeating to perfectionism in food choices.Establishing the role of the good enough principle in reducing stress and fostering sustainable health habits.Segment 4: Practical Tips for Adopting the Good Enough MindsetDiscussing the impact of social media on mental health and the comparison trap.Identifying and avoiding toxic hustle mentality in pursuit of perfection.Encouraging autonomy and setting personalized standards for what's deemed "good enough."Segment 5: Setting Realistic Goals and Accepting HelpAdvocating for setting achievable goals based on individual circumstances.Proposing examples of realistic goals for better health.Emphasizing the importance of accepting help and the positive impact on stress and inflammation.Conclusion:Summarizing key takeaways from the episode.Encouraging listeners to reflect on areas where they can let go and still achieve positive outcomes.Reinforcing the concept of "good enough" as finding a balance between discipline and flexibility.Reminding the audience to celebrate small victories as building blocks for significant results.Closing thoughts on the ongoing journey toward improvement and progress.Follow along: https://betterwithcarbo.com/ Instagram

Links mentioned in the episode:www.betterwithcarbo.com/guideEp 14: Is Your Morning Brew the Secret Weapon Against Inflammation?Introduction: Hello and welcome to another episode of Inflamed in the Brain. I'm Krissy, your host, and friendly neighborhood Dietitian. Ever found yourself in a dinner dilemma? Well, I sure did the other day, and it led me to a breakfast-for-dinner solution. Today, I want to dive into a topic that's been a personal favorite of mine to debunk – the whole egg and cholesterol myth.Setting the Scene: Eggs, my go-to protein source, have often been the center of controversy. From fears about fat content to concerns about cholesterol, eggs have faced it all. Today, let's unravel the intricacies surrounding cholesterol, a topic closely tied to the egg debate.The Cholesterol Conundrum: Cholesterol has long been portrayed as the villain linked to heart disease. The American Heart Association advocated for a low-fat diet to curb cholesterol, yet high cholesterol remains prevalent. Approximately 86 million US adults had high cholesterol in 2020, prompting the need for a new approach.The Importance of Cholesterol: Contrary to its bad reputation, cholesterol is essential for health. It plays a vital role in hormone production, bile synthesis for fat digestion, and forms the basic structure of cell membranes. Think of it as the necessary foundation for your body's cells.Cholesterol Production and Transportation: Understanding how cholesterol is made and transported is crucial. Cholesterol is produced through the breakdown of fats or glucose, generating Acetyl CoA, a key player in the cholesterol-making process. LDL and HDL, often labeled as bad and good cholesterol, are lipoproteins carrying cholesterol through the bloodstream.LDL's Role and Concerns: LDL, responsible for transporting cholesterol, can become problematic in an inflammatory state. Frequent damage to blood vessel linings triggers LDL's healing response, leading to potential issues. Smoking, toxins, stress, and poor diets exacerbate LDL-related concerns. Research indicates that LDL particle size matters; small, dense particles pose more significant risks than larger, fluffier ones.Fructose and LDL Particle Size: Recent studies suggest that fructose may influence LDL particle size, making them smaller. However, it's crucial to differentiate naturally occurring fructose in foods like honey, mangoes, and grapes from the concentrated fructose in processed foods, notably high-fructose corn syrup.The Egg Solution: Dispelling myths, there's no reason to avoid whole eggs. In fact, whole eggs can decrease small LDL particles and increase protective HDL particles. Packed with nutrients like vitamin D, E, choline, and folate, eggs contribute to a balanced diet and support overall health.Blood Sugar Management: Managing blood sugar is key, especially for those concerned about cholesterol. Statins, prescribed for high cholesterol, target the HMG-CoA reductase enzyme. Insulin, influenced by a high-glycemic diet, can spike blood sugar, contributing to increased cholesterol production.Conclusion and Takeaways: In conclusion, eggs are not the enemy. They're a versatile, nutrient-packed option that, when enjoyed in balance, can be part of a heart-healthy diet. Remember, the quality of eggs matters, so opt for pasture-raised options with deep orange yolks. If cholesterol concerns you, focus on blood sugar management, and I'm here to guide you.Remember, fat, cholesterol, and eggs aren't the adversaries; itFollow along: https://betterwithcarbo.com/ Instagram

Links mentioned in the episodewww.betterwithcarbo.com/guidewww.betterwithcarbo.com/13 - Ep. 13: Bite Back at Stress: Your 9-Nutrient Toolkit for Navigating Stressful TimesIntroduction:Greetings, lovely listeners! I'm Krissy, your guide through another fascinating episode of the Inflamed in the Brain podcast. Today, we're diving into the realm of sleep – an area close to my heart, especially as a mom navigating the unpredictability of rest. Join me as we uncover the profound impact of quality sleep on neurodegeneration and explore the foods that can be allies or adversaries in the quest for restful nights.Main Points:Sleep and Neurodegeneration:Glial Cells Deep Dive: Understand the intricate role of glial cells, the unsung heroes supporting brain health. Explore how sleep deprivation overworks these cells, contributing to brain cell breakdown and tissue damage.Microglial Cells as Protectors: Discover how microglial cells, the security detail of your brain, respond to prolonged stress caused by sleep deprivation. Unravel the connection between their inflammatory responses and neuroinflammation.Sleep and Hormonal Changes:Ghrelin and Leptin Dance: Delve into the disruption of the delicate balance between ghrelin and leptin caused by lack of sleep. Unpack the scientific evidence linking sleep deprivation to increased cravings for sugars and refined carbs.Peek into Research: Uncover insights from a study involving young men deprived of sleep, showcasing the hormonal changes leading to overeating, especially in times of fatigue.Foods that Support Sleep:Melatonin Magic: Highlight sleep-friendly foods rich in melatonin, including cherries, olive oil, bananas, grapes, and almonds. Connect the dots between melatonin, the HPA axis, and cortisol regulation for optimal sleep.Practical Tips: Share practical tips on incorporating melatonin-rich foods into the diet and managing stress for better sleep.Foods that May Disrupt Sleep:Spicy and Fried No-No's: Discuss the potential sleep disturbances caused by spicy and fried foods, emphasizing their impact on the GI system.Alcohol's Deceptive Effect: Examine the paradox of alcohol inducing sleepiness initially but disrupting sleep as it leaves the system.Caffeine Chronicles: Explore the impact of caffeinated foods and beverages, along with a personal perspective on coffee habits. Shed light on the role of caffeine in disrupting sleep patternsOutro:Sleep Duration Wisdom: Revisit the National Sleep Foundation's recommendation of 7-9 hours of sleep, tailored to different life seasons.Neuroplasticity Hope: Encourage listeners with the concept of neuroplasticity and the brain's capacity to heal, regardless of past sleep challenges.Practical Sleep Habits: Offer a parting gift of practical sleep hygiene tips, from creating a serene pre-bedtime environment to engaging in calming pre-sleep activities.As we wrap up this enlightening episode, remember that your journey to optimal health involves nurturing your sleep. Implement the discussed strategies, fuel your body with sleep-friendly foods, and witness the transformative power of restful nights on your well-being.Follow along: https://betterwithcarbo.com/ Instagram

Links Mentioned in the Episode:Muzykiewicz-Szymańska, A., Nowak, A., Wira, D., & Klimowicz, A. (2021). The Effect of Brewing Process Parameters on Antioxidant Activity and Caffeine Content in Infusions of Roasted and Unroasted Arabica Coffee Beans Originated from Different Countries. Molecules (Basel, Switzerland), 26(12), 3681. https://doi.org/10.3390/molecules26123681www.betterwithcarbo.com/guideIntroduction:Hello, hello! Happy Tuesday, and welcome back to another episode of the Inflamed in the Brain podcast. I'm your host, Krissy, and today's episode is a special one because we're diving deep into the world of coffee. I have a personal love affair with this magical brew—it's an integral part of my morning ritual, shared with my partner Arthur. Many significant conversations about life and goals have unfolded over a cup of coffee, making this episode particularly sentimental. So, grab your favorite brew, and let's explore the anti-inflammatory benefits coffee brings to the table.Understanding Free Radicals:Before we savor the aromatic details of coffee, let's unravel the mystery of free radicals and oxidative stress. Picture free radicals as trouble-making molecules in our bodies, seeking electrons from other molecules, making them unstable. These troublemakers enter our bodies through environmental factors like air pollutants, cigarette smoke, and more. The danger lies in their potential to cause cellular damage, contributing to inflammation, premature cell death, and diseases like hypertension, arthritis, and certain cancers.Main Points:Antioxidant Content of Coffee:Coffee, a true ally for fellow coffee lovers, boasts antioxidants like chlorogenic acids (CGAs), polyphenols, and flavonoids.Brewing methods and bean types influence antioxidant activity. Roasted beans in hot brews exhibit higher antioxidative properties, with origins impacting radical scavenging abilities.Incorporating coffee into your morning routine significantly enhances anti-inflammatory efforts, promoting a healthier you.Coffee's Impact on Inflammatory Markers:Antioxidants and polyphenols in coffee lower inflammatory markers like C-reactive protein (CRP).CGAs in coffee neutralize free radicals, reducing inflammation. Additionally, polyphenols inhibit pathways leading to inflammatory marker production.Coffee's CGAs help decrease the activity of nuclear factor-kappa B (NF-κB), a transcription factor responsible for expressing proinflammatory genes.Coffee's Impact on Gut Health:Coffee acts as a prebiotic, supporting beneficial bacteria in the gut. Chlorogenic acids break down into ferulic acid and caffeic acid, nurturing a healthy gut microbiome.Supporting your gut health with coffee contributes to a robust immune system and a fortified gastrointestinal barrier, preventing inflammation and leaky gut.How Much Coffee Should You Have:The FDA recommends up to 400 milligrams of caffeine, roughly four cups of coffee, as generally safe.Be mindful of your caffeine intake, considering factors like anxiety, sleep issues, and high blood pressure. Genetic variations, like those in the CYP1A2 gene, can influence how your body responds to coffee.Healthy Ways to Enjoy Coffee:Mindfully sweeten your coffee, avoiding excessive sugars that contribute to inflammation.Experiment with alternative sweeteners or enjoy your coffee with cream, milk, or oat milk for a naturally sweet touch.Consider the origin and cultivation methods ofFollow along: https://betterwithcarbo.com/ Instagram

Links mentioned in Episodewww.betterwithcarbo.com/2 - The Smart Approach: 5 Questions to ask yourself Before Trying SupplementsStress, Neurotransmitters, and Inflammation:Overview of the relationship between stress, neurotransmitters (adrenaline, norepinephrine, cortisol), and inflammation.Explanation of how prolonged stress leads to elevated levels of inflammatory cytokines and cortisol, potentially causing health problemsHPA Axis and Cortisol Tolerance:Detailed explanation of the Hypothalamus-Pituitary-Adrenal (HPA) axis and how chronic stress can lead to cortisol tolerance.Emphasis on the role of cortisol in controlling sleep, breaking down glucose, and suppressing the immune system.CRH and Gut-Brain Axis:Introduction to corticotropin-releasing hormone (CRH) triggered by stress and its impact on gut health.Discussion of how chronic stress can lead to leaky gut and inflammation through CRH.Main Points: Nutrients to Combat Stress and InflammationL-Theanine:Explanation of L-theanine as an amino acid found in tea leaves.Detailing L-theanine's ability to enhance GABA, serotonin, and dopamine production for relaxation.Suggested tea sources and timing for optimal benefits.Tyrosine:Overview of Tyrosine as an amino acid essential for neurotransmitter production.Emphasis on its significance during periods of high stress.Tyrosine-rich food sources and their incorporation into the diet.Magnesium:Explanation of magnesium's role in stress management at the cellular level.Highlighting its involvement in regulating the HPA axis and potential depletion during high stress.Magnesium-rich food sources and creative ways to include them in the diet.Probiotics:Introduction to the gut-brain axis and the bidirectional communication between gut and brain during stress.Importance of probiotics in supporting gut health, reducing inflammation, and improving mood.Probiotic-rich food sources and their incorporation into the diet.B Vitamins:Overview of the significance of B6, B9, and B12 in neurotransmitter production and myelin maintenance.Importance for individuals with conditions like MS.B vitamin-rich food sources and practical ways to include them in the diet.Vitamin C:Detailing Vitamin C's role as a cofactor for neurotransmitter synthesis during stress.Encouragement to consume Vitamin C-rich foods to support mood improvement.Vitamin C-rich food sources and delicious ways to incorporate them.Choline:Explanation of Choline's role in brain health, neurotransmitter function, and cell wall integrity.Importance of Choline-rich foods in supporting cognitive and emotional balance.Choline-rich food sources and creative ways to include them in the diet.Omega-3 Fatty Acids:Introduction to the anti-inflammatory effects of Omega-3 fatty acids.Connection between Omega-3s and reducing the production of inflammatory cytokines.Omega-3-rich food sources and simple ways to include them in the diet.Vitamin D:Emphasizing the role of Vitamin D in making the brain more efficient at managing stress.Importance of maintaining adequate Vitamin D levels.Vitamin D-rich food sources and the role of sun exposure.Follow along: https://betterwithcarbo.com/ Instagram

Links mentioned in episode www.betterwithcarbo.com/8 -  The Secret to making any meal more anti-inflammatorywww.betterwithcarbo.com/1 - Revamping Your Anti-Inflammatory Game Plan: A Mindset Shift for Maximum Success and Freedomwww.betterwithcarbo.com/5 -  The Stress-Inflammation Connection: What You Need to know Welcome, everyone! This is Krissy, your host, and friendly neighborhood dietitian, and you're listening to the Inflamed in the Brain podcast. With the New Year spirit in the air, I'm excited to discuss my non-restrictive approach to anti-inflammatory eating. Let's kick off the year by exploring self-care habits without falling into the over-restriction trap that often accompanies the pursuit of health.Understanding Over-Restriction: As we embark on the journey of better health in the new year, it's vital to avoid over-restriction. While some restrictions, especially related to specific foods, are necessary for health, extreme fear-driven limitations can lead to complications. I want to clarify the difference between sensible adjustments and the harmful restrictions driven by societal pressures, perfectionism, and deep-rooted beliefs.Pathways to Inflammation: Over-restriction can trigger inflammation through various pathways, with nutritional deficiencies being a significant concern. The historical example of the low-fat diet trend highlights how misguided advice can compromise essential bodily functions. Over-restriction, fueled by societal diet trends, sets the stage for inflammation, symptomatic manifestations, and, ultimately, disease.Overeating and Survival Instincts: Ironically, over-restriction often leads to overeating. The foods conscientiously removed for health reasons become irresistible, contributing to a cascade of effects, including heightened preoccupation with food and emotional responsiveness. These behaviors tap into primal survival instincts, signaling limited food availability and triggering overeating.Non-Restrictive Anti-Inflammatory Eating Defined: What does a non-restrictive approach really mean? It's not about eating whatever, whenever. It's about respecting your body, providing necessary nutrients, and embracing flexibility. This approach encourages a healthier relationship with food, reduces the risk of inflammation from overeating and stress, and satisfies both physical and emotional needs.Creating Abundance through Balanced Choices: Non-restrictive eating involves cultivating abundance through balanced choices. Rather than eliminating desired foods entirely, it encourages smarter ways to enjoy them. Balanced eating prevents overindulging, ultimately averting potential inflammation. Consider enhancing the anti-inflammatory properties of a food by pairing it with healthy fats, proteins, or increasing color and fiber.Honoring Food Preferences and Abundance: By honoring your body with flexibility and embracing your appetite, you pave the way for abundance in your health journey. This approach not only simplifies the path to healthier eating but also eases the challenges of coping with a new diagnosis, fostering a positive relationship with food.Satisfaction as a Key Factor: Taking satisfaction into consideration is crucial for health. Ignoring the satisfaction factor leads to increased cravings and unnecessary obstacles in your health journey. As someone managing autoimmunity, I've learned that satisfaction is as important as any superfood when combating inflammation. Prioritizing satisfaction helps steer clear of inflammation triggers, overeating, and nutrient defiFollow along: https://betterwithcarbo.com/ Instagram

Links mentioned in episode www.betterwithcarbo.com/5 - The Stress-Inflammation Connection: What You Need to knowwww.betterwithcarbo.com/1 - Revamping Your Anti-Inflammatory Game Plan: A Mindset Shift for Maximum Success and Freedomwww.betterwithcarbo.com/checklist - Free checklist for quick and easy dinnersWelcome to the Inflamed in the Brain Podcast! Krissy Carbo, your friendly neighborhood RD, explores a realistic approach to weight loss as we head into 2024.Main Points:1. Counting Calories:The Calorie Conundrum: Dispelling myths about calorie equality and emphasizing nutrient density.True Value of Food: Prioritizing nutrient-rich ingredients over calorie counting for optimal health.Ingredient Focus: Encouraging informed food choices by examining ingredient lists.2. Overexercising:Exercise as Stress: Understanding the physiological impact of overexercising on the body.Cortisol's Role: Delving into the prolonged effects of cortisol elevation due to excessive workouts.Balanced Approach: Advocating for personalized exercise plans for sustainable health.3. Blindly Following Diet Rules:Flawed Dieting Strategies: Discussing the limitations of generic diets and the need for individualized approaches.Consequences of Restriction: Unpacking the mental and physiological repercussions of restrictive eating.Metabolic Adaptations: Exploring how dieting can trigger metabolic changes hindering weight management.4. Losing Sight of Non-Scale Victories:Authentic Health Indicators: Highlighting non-scale victories as genuine markers of overall health improvement.Multifaceted Well-being: Emphasizing that health encompasses various aspects beyond just weight.Celebrate Wins: Encouraging listeners to recognize and celebrate improvements beyond the scale.Conclusion:Sustainable Habits Over Quick Fixes: Advocating for long-term well-being based on professional experience.Weight Loss Perspective: Encouraging listeners to view weight loss as a byproduct, not the primary goal.Non-Scale Victories: Reinforcing the significance of celebrating authentic markers of health success.Follow along: https://betterwithcarbo.com/ Instagram

In this episode of the Inflamed in the Brain Podcast, listeners are welcomed back by the host and dietitian, Krissy Carbo. As the year 2023 comes to a close, she reflects on the holiday rollercoaster between Thanksgiving and Christmas. Today's focus is on addressing the common challenge of the fear of overeating during the festive season.Segment 1: Fear of OvereatingThe episode explores the multifaceted fear of overeating, delving into its impact on physical health, discomfort, and the dread of comments about festive indulgence. Many individuals tend to accept overeating during the holidays as an inevitable part, hitting pause on health plans until the start of the new year. However, the host emphasizes the unsustainability of this approach.Segment 2: Mindset ShiftsMindset Shift 1: Food MoralityKrissy discusses the concept that food carries no moral value, dismantling the notion of good or bad foods. By eliminating the labeling of food, she suggests replacing shame with satisfaction through a focus on balance.Mindset Shift 2: Eliminate Food ScarcityThe episode advocates for a shift from the belief that certain foods are exclusively available during the holidays to recognizing the possibility of enjoying them year-round. Personalizing this mindset shift, the host shares her experience with arroz con gandules, a holiday favorite turned year-round delight.Mindset Shift 3: Respect Your HungerThe tradition of "saving your appetite" is challenged, with an emphasis on respecting hunger cues. The host explains how intentionally starving oneself triggers a survival mode leading to overeating, advocating for honoring hunger for a more enjoyable holiday meal without guilt.Outro:In closing, listeners are presented with three powerful mindset shifts aimed at making the holiday season guilt-free. The host highlights that true success in nutrition comes when internal beliefs about food are addressed and challenged.The podcast emphasizes that individuals are wired for survival, and playing the scarcity game triggers overeating as a survival reflex. Food is portrayed as nuanced, requiring a balance between satisfaction and health. The host encourages making health a year-round priority with simple practices like listening to hunger cues and adding color to the plate.Follow along: https://betterwithcarbo.com/ Instagram

Links mentioned in Episode www.betterwithcarbo.com/checklist Checklist for Quick and Easy Anti-inflammatory meals www.betterwithcarbo.com/4 - Episode 4 Struggling to Heal Your Gut? Make sure you get Enough of this one Nutrient Introduction:Welcome back to the Inflamed in the Brain podcast! I'm Krissy, your bread-loving host, and today's episode is a special treat for all my fellow bread enthusiasts. We're diving deep into the world of bread—types, considerations, and how to make peace with this beloved carb. Stick around; it's going to be a game-changer!Main Points:1. Bread Breakdown: Wheat, Whole Wheat, White, Whole Grain, and MultigrainWhole Wheat Bread: Utilizes all three parts of the wheat kernel—endosperm, bran, and germ.Wheat Bread: Uses refined wheat flour, with the germ and bran removed.White Bread: The least nutritious, made from refined flour lacking fiber and essential nutrients.Whole Grain Bread: Incorporates whole grains like oats and barley, offering added fiber and nutrients.Multigrain Bread: May use refined grains, check for "refined" in the ingredients.2. Why Bread Gets a Bad Rap:High Glycemic Load: Refined breads can cause rapid blood sugar spikes, contributing to inflammation, insulin resistance, and other health issues.Gluten and Zonulin: Gluten triggers zonulin release, leading to increased intestinal permeability (leaky gut) and potential inflammatory issues.Phytates in Bread: Phytates, found in whole grains, bind to essential minerals, reducing their bioavailability.3. Healthy Bread Options:Sourdough Bread: Fermentation breaks down gluten, lowers carb content, and reduces phytates.Sprouted Grain Bread: Soaking grains eases digestion, potentially lower glycemic, and activates enzymes to decrease phytates.Balancing Act: Pair your bread with healthy fats and protein to mitigate blood sugar spikes and post-carb blues.Outro:And there you have it! I hope this episode has provided clarity in the bread aisle. Remember, whether it's sourdough or sprouted, balance is key. Gluten-free doesn't guarantee an anti-inflammatory choice, so embrace these options wisely. If you enjoyed this episode, share it, leave a review, and hit subscribe for more anti-inflammatory wisdom. Check the show notes for additional resources. Until next time, same time, same place!If you found this episode helpful, share it with a friend, leave a review, and subscribe for more anti-inflammatory insights. Follow me on Instagram @betterwithcarbo to continue our conversation. Check the show notes for links mentioned in this episode. Until next time, guys—same time, same place. Keep those carbs balanced!Follow along: https://betterwithcarbo.com/ Instagram

Links mentioned:www.betterwithcarbo.com/checklist`Introduction of the Episode:Welcome to another enlightening episode of Inflamed in the Brain with your host, Krissy. Today, we're unraveling the mysteries of anti-inflammatory eating through a groundbreaking concept - balanced meals. If you've ever felt restricted in your food choices, stick around as we explore a new perspective that incorporates balanced nutrition for a more enjoyable and diverse anti-inflammatory experience.The Revelation of Balanced Meals:Are you stuck in a cycle of repetitive anti-inflammatory meals, like countless others? Krissy understands this struggle intimately. The idea of balanced meals dawned on her during the monotony of countless salmon and salad lunches. Discover with us a new way to savor healing and nourishing foods without sacrificing variety and flavor – the concept of balanced meals.The 5 Puzzle Pieces of a Balanced Meal:Carbohydrates:Carbs, your ally for energy, fiber, and antioxidants.Pair carbs intelligently with protein and fat to sidestep blood sugar spikes.Healthy Fats:Fat's pivotal role in energy, immune support, and brain health.Opt for anti-inflammatory fats such as chia seeds, avocado, and coconut.Protein:Protein, the fundamental building block for cells and tissues.Prioritize high-quality protein sources for a holistic approach.Fiber:Fiber, the unsung hero supporting gut health and satiety.Abundant in fruits, vegetables, and whole grains.Colorful Foods:Vibrant fruits and veggies provide essential nutrients, antioxidants, and phytonutrients.Elevates variety and flavor, making meals more enjoyable and nutritious.How Balanced Meals Support Anti-Inflammatory Efforts:When these five puzzle pieces seamlessly merge, transformative effects occur:Blood sugar levels stabilize, benefitting those with autoimmune challenges, inflammation, fatigue, and gut issues.Enhanced nutrient absorption facilitated by the synergy of fat and protein.Fiber nourishes gut bacteria, reducing inflammation.Liberation from food-related anxiety; meals become effortless and enjoyable.Practical Tips for Implementing Balanced Meals:Keep quick-cook proteins, carbs, and fats on hand for convenient assembly.Access Krissy's FREE kitchen staples checklist for effortless anti-inflammatory meals at betterwithcarbo.com/checklist.Outro:The secret to crafting anti-inflammatory meals lies in balance. It's about embracing a holistic approach, viewing foods as pieces of a puzzle rather than fearing individual items. As you dive into this approach, witness how seamlessly it integrates into your daily life, alleviating food-related anxieties. Crafting meals with these five puzzle pieces isn't just about short-term benefits; it's your enduring ticket to success, making anti-inflammatory eating an integral and enjoyable part of your journey toward optimal well-being.Follow along: https://betterwithcarbo.com/ Instagram

Introduction:This episode aims to clarify common anti-inflammatory diet misconceptions.Main Points:Point 1: "Budget-Friendly Anti-Inflammatory Eating"Krissy dispels the myth that anti-inflammatory diets are expensive.Emphasizes the importance of affordable, whole foods.Discusses the EWG's Dirty Dozen and Clean 15 lists for smart shopping.Encourages budget-conscious choices while prioritizing wholesome foods.Point 2: "Processed Foods & Inflammation"Krissy shares her personal journey of overcooking and the myth that all processed foods are inflammatory.Clarifies that not all packaged foods are harmful to an anti-inflammatory diet.Advises checking ingredient lists for clean, non-inflammatory options.Encourages practicality in everyday cooking.Point 3: "Balanced Anti-Inflammatory Living"Krissy debunks the myth of depriving oneself of favorite foods.Discusses the negative impact of food-centered deprivation and stress.Promotes a balanced approach to incorporate beloved foods into an anti-inflammatory lifestyle.Encourages enhancing favorite dishes with a mix of nutrients.Outro:Krissy concludes by summarizing key takeaways.Shares her personal journey and its impact on her health.Reassures listeners that anti-inflammatory living is practical and affordable.Encourages informed choices and finding a harmonious balance between health and happiness in dietary choices.Links mentioned in the episode www.betterwithcarbo.com/checklist - free list of kitchen staples to use as a shopping guidewww.ewg.org - find the clean 15 list and the dirty dozenFollow along: https://betterwithcarbo.com/ Instagram

Links mentioned in the episode:www.betterwithcarbo.com/veggiesIntroduction:Host: Krissy, dietitian and podcast host.Addresses Thanksgiving-related stress and anxiety concerning anti-inflammatory dietary concerns.Presents the goal of balancing Thanksgiving indulgence with anti-inflammatory goals.Teases the 5 strategies to be discussed.Main Points:1. Eat Breakfast to Prevent Overindulging:Explains the common fear of overeating on Thanksgiving.Advises against starving before the big meal.Highlights the survival mechanism behind overeating.Recommends having breakfast with protein to avoid overindulging later.Emphasizes the importance of balanced eating on Thanksgiving.2. Realistically Boost Nutrient Content:Discusses the strategy of enhancing nutrient content without compromising taste.Suggests practical upgrades like using bone broth and adding veggies to dishes.Encourages keeping Thanksgiving dishes both tasty and nutrient-packed.Shares personal experiences as a dietitian responsible for vegetable dishes.Offers a link to 5 favorite veggie dishes, emphasizing their simplicity and nutrient density.3. Chew Your Food Mindfully:Advocates for the practice of mindful eating on Thanksgiving.Explains the digestive benefits of chewing food properly.Addresses the prevention of indigestion, heartburn, and bloating through mindful chewing.Emphasizes the value of savoring flavors and enjoying the holiday.4. Eliminate Scarcity and Create Abundance:Discusses the scarcity mindset often associated with Thanksgiving.Challenges listeners to consider the availability of Thanksgiving foods year-round.Encourages a shift in perspective to eat more conservatively.Shares personal experiences of celebrating Thanksgiving outside the holiday season.Advises being intentional about packing leftovers to prevent overeating.5. Pack Leftovers Ahead of Time:Addresses the annual struggle between indulgence and restraint on Thanksgiving.Advises listeners to pack leftovers in advance to avoid overeating.Mentions managing family pressure to take more servings.Highlights the value of taking leftovers home for later enjoyment.Shares personal experiences with family expectations and packing leftovers.6. Take a Breath and Put Thanksgiving in Perspective:Encourages listeners not to stress about eating more than planned.Reminds them that Thanksgiving is just one day.Promotes the true meaning of Thanksgiving: spending quality time and practicing gratitude.Advises taking a deep breath and not being too critical of oneself.Acknowledges that Thanksgiving doesn't undo year-long self-care efforts.Outro:Discusses the importance of balancing self-care and celebration.Mentions the role of stress in inflammation and how restriction can create stress.Advocates for intentionality in savoring food and enjoying company.Emphasizes the continuous nature of self-care and anti-inflammatory health.Encourages finding ways to enjoy the holiday season while making progress.Follow along: https://betterwithcarbo.com/ Instagram

Introduction:Welcome to another insightful episode of "Inflamed in the Membrane." I'm Krissy, your friendly neighborhood dietitian, and I'm here to explore the fascinating relationship between stress and inflammation. Today, we dive deep into the topic and share practical strategies to manage stress effectively.Main Points:1. How Stress Contributes to InflammationOur bodies respond to stress through the "fight or flight" response, a natural and ancient survival mechanism.During this response, neurotransmitters like adrenaline and norepinephrine increase to prepare us for action.These heightened neurotransmitter levels lead to the production of inflammatory proteins called cytokines.The parasympathetic nervous system usually steps in after the threat is gone, releasing acetylcholine to reduce inflammatory proteins.Stressors today trigger the same response, and unmanaged stress leads to chronic inflammation, a favorable environment for inflammatory disorders.2. The Role of Cortisol in StressCortisol, known as the "stress hormone," provides energy to handle stressful situations by breaking down glucose storage.In constant stress, cortisol continues to elevate glucose levels, potentially causing tissue damage and triggering chronic systemic inflammation.3. Strategies to Manage StressHoly basil tea, also known as tulsi, is an adaptogen that helps adrenal glands become more resistant and lowers cortisol levels.Avoid information overload and endless Google searches, especially before bedtime.Set a time limit on online research and ensure you consult credible sources.Take a break when feeling overwhelmed; change your environment, go for a walk, or drive.Ask yourself, "What do I need right now?" and give your mind a mental break.Consider watching a comforting show or enjoying background music for relaxation.Outro:That wraps up today's episode. Managing stress is crucial for our overall well-being, especially for those dealing with inflammatory disorders. Remember, while we can't control all stressors, we can control how we respond.If you found this episode helpful, reach out to me on Instagram @betterwithcarbo.rd. Let me know which stress management strategy you plan to implement this week. Don't forget to subscribe, leave a review, and share this valuable information with others.Until next time, take care, stay mindful of your stress, and remember, you have the tools to conquer it. Catch you next time, same time, same place!Follow along: https://betterwithcarbo.com/ Instagram

Introduction: Welcome back to another episode of "Inflamed in the Brain." We're thrilled to have you here today. To kick things off, we'd like to pose a question: What comes to mind when you think about gut healing? Probiotics, prebiotics, perhaps eliminating dairy from your diet? While these strategies are essential, there's an unsung hero in the gut-healing world – Glutamine, a tiny yet mighty amino acid.Glutamine is our focus today, as we uncover its role in healing the gut and reducing inflammation. Your gut is your first line of defense against the triggers of inflammation in your environment. We'll delve into the connection between gut health, immune health, and inflammation and explore how incorporating Glutamine into your life can be a game-changer.Main Points:1. The Gut's Role in Inflammation and Immune Health:Your gut is the sentinel against environmental inflammatory triggers.Prolonged exposure to these triggers can compromise your gut lining, leading to "leaky gut" or intestinal permeability.Leaky gut allows food particles to leak into your body, prompting an immune response and inflammation.Chronic inflammation can lead to an overworked immune system, resulting in autoimmune conditions.2. How Glutamine Helps Heal the Gut:Glutamine acts as an energy source for intestinal epithelial cells, reinforcing the gut barrier.It aids in repairing and healing the protective mucus layer of the GI tract.Think of Glutamine as the foundational nutrient that fills in the gaps and strengthens your digestive system's foundation.3. Where to Find Glutamine:Bone broth is an excellent source, rich in gut-nourishing Glutamine.Save meat bones for homemade bone broth, or find ready-made options at the supermarket.Dark leafy greens like spinach and kale are versatile sources of Glutamine and can be incorporated into various dishes.Don't forget fermented veggies like kimchi, sauerkraut, and fermented beets, which naturally produce Glutamine during fermentation.Collagen peptides, a convenient supplement, provide a glutamine boost and can be added to your daily routine.Outro: In conclusion, Glutamine is a potent ally in your quest for gut health and reduced inflammation. It also serves as a precursor to glutathione, a powerful antioxidant, further fortifying your body's anti-inflammatory arsenal. Additionally, Glutamine supports detoxification, a crucial process for managing inflammation in a world where we can't control every environmental factor.We hope you've gained a clearer understanding of your gut's pivotal role in anti-inflammatory health and learned valuable insights on how to nurture it. We encourage you to make informed dietary choices by understanding the "what" and "why" behind them, fostering long-term success.Follow along: https://betterwithcarbo.com/ Instagram

Introduction:Host: Krissy, a friendly dietitian and new mom, shares her experiences.Balancing the demands of motherhood while maintaining self-care routines.Krissy's candid discussion about the challenges she faces in staying motivated.Addressing common misconceptions about motivation and self-discipline.Understanding Motivation:Motivation doesn't precede action; it follows it. It's a reward for taking action.The common belief in seeking motivation from external sources and its limitations.Discussing the fleeting nature of motivation boosts and their temporary effects.The real catalyst for change: Action leads to results, which then foster motivation.A deep dive into how action creates motivation, drawing from real-life examples.Start Small and Make It Easy:Strategies to muster willpower and initiate action even when motivation is lacking.Identifying minuscule steps to kickstart progress toward a larger goal.Practical examples: How to start an exercise routine, including laying out workout clothes for easy access and setting alarms.The psychology behind making the starting point ridiculously easy to eliminate resistance.How easy initiation builds momentum and helps overcome inertia.Celebrate the Small Wins:The importance of recognizing and celebrating small victories along the journey.Acknowledging the challenging nature of pursuing long-term goals, particularly during busy phases of life.Finding success and fulfillment even when time and resources are limited.Encouraging listeners to appreciate and celebrate personal achievements, regardless of size.Understanding the role of small wins in sustainable progress and goal attainment.Embracing patience and flexibility in defining success in various life stages.Conclusion:Applying motivation principles to real-life situations and personal experiences.Relating motivation concepts to the demands of motherhood and self-care.Encouraging listeners to embrace small victories as significant milestones.A reminder to be patient, adaptable, and open to shifting perspectives on success.Follow along: https://betterwithcarbo.com/ Instagram

Main Points Covered:1. Are there any lifestyle habits I'm currently doing that might not be helping me?Before diving into supplements, evaluate your daily routines and habits.Your existing routines might be contributing to the health issue you're trying to address.Example: Poor sleep habits may require more than a melatonin supplement; addressing sleep hygiene is essential.2. Is this nutrient in its most effective bioavailable form?Consider whether the supplement provides the nutrient in a form your body can easily absorb.Example: Folic acid vs. 5-MTHF (a form of folate); some forms of nutrients are more easily absorbed.Factors like gut issues or specific genetic variations can affect absorption.3. Am I supporting my gut health?Nutrient absorption happens in the gut; a healthy gut is crucial.Gut issues can lead to poor nutrient absorption and deficiencies.Dysbiosis (an imbalance of gut bacteria) and inflammatory foods can harm your gut.4. Have I tried getting enough of this nutrient from food?Nutrients in natural, food-based forms are often more easily absorbed.Food provides a combination of nutrients that can enhance absorption.Example: Calcium from kale, enriched with vitamin C for better absorption.5. What else is in this supplement?Check the supplement's ingredient list for additives, sweeteners, and preservatives.Avoid supplements with added sugars, artificial sweeteners, food coloring, and hydrogenated oils.Watch out for hidden ingredients like magnesium silicate and titanium dioxide, often found in supplements with taste masking.Low-quality ingredients can negate the benefits of the supplement.Follow along: https://betterwithcarbo.com/ Instagram

Introduction to Inflammation:Inflammation is a natural and essential immune response to physical trauma or the presence of foreign bacteria in the body.It plays a crucial role in healing, including stopping bleeding, rebuilding tissues, and fighting off pathogens.Inflammation becomes problematic when it persists for an extended period, leading to chronic inflammation.Chronic inflammation can result in the immune system attacking healthy tissues, leading to various diseases, including autoimmune conditions.My Personal Journey:Krissy, the host, is a registered dietitian with expertise in integrative and functional medicine.In 2015, she received a diagnosis of multiple sclerosis (MS), a neurodegenerative disease driven by chronic inflammation.This diagnosis was a turning point in her life, prompting her to reevaluate her approach to health and diet.The Impact of Diet:Krissy discovered that many diets she had tried were robbing her body of essential nutrients, fostering a pro-inflammatory environment.The shock of the MS diagnosis led to feelings of devastation and confusion.Conventional treatment options for MS included lifelong use of immune-suppressing medications that don't cure the disease but aim to delay its progression.Shifting Perspective:Krissy realized that focusing on what to eliminate from her diet was causing anxiety and feelings of deprivation.She began to shift her perspective to focus on what she could add to her plate, emphasizing anti-inflammatory foods.This change in mindset made her meals more satisfying and improved her overall relationship with food.Mindset and Sustainable Habits:Krissy highlighted the importance of mindset in building sustainable anti-inflammatory eating habits.Shifting the focus from restriction to abundance can reduce guilt and anxiety around food.Gradually, the portions of pro-inflammatory foods naturally decrease as more anti-inflammatory options are incorporated into the diet.This shift in mindset not only improved Krissy's eating habits but also helped her cope better with her MS diagnosis.Follow along: https://betterwithcarbo.com/ Instagram

Get ready for a new podcast by Krissy Carbo - Inflamed in the Brain - launching later this month!Do you ever wish you could just have a candid conversation with a dietitian to cut through the noise and confusion around anti-inflammatory nutrition? Well, guys, that is exactly what you get when you tune in to the Inflamed in the Brain podcast hosted by me, Krissy Carbo. Way back in 2015, I was diagnosed with multiple sclerosis and my life changed my journey to find and adopt a practical and realistic anti-inflammatory lifestyle was anything but smooth.And I remember those early days, clearly, I was feeling really scared about what to expect in the future, overwhelmed about what to do to help myself now. And I was completely confused about how I even ended up here in the first place. It was a lot to process. I started making a lot of drastic changes to my diet. I was cutting out foods left and right because I was petrified of triggering inflammation.I was overcomplicating every single meal, overthinking every bite. And honestly, I was throwing myself one hell of a petty party. But deep down I knew there had to be a better, more sustainable way to embrace an anti-inflammatory lifestyle. One that could adapt to my life so that I can enjoy living it. And that's what I was really determined to find.Fast forward, nearly a decade later and I not only found the balance on my plate that I was looking for, but I also discovered a flexible approach that has helped me keep my MS diagnosis in check and genuinely makes me happy. So I invite you to join me on the Inflamed in the Brain podcast where I peel back the curtain to uncomplicate the seemingly complicated nutrition concepts.My mission here is pretty simple to equip busy folks like you and me with the knowledge, facts, and easy strategies needed to tackle the root cause of most modern health issues, you guessed it inflammation. So get ready to dive into honest conversations covering everything from anti-inflammatory foods, gut health, and immune well-being to managing stress, snacking, smartly mastering meal prep, handling body, confidence struggles and so much more whether you're a fellow autoimmune warrior like myself or you're dealing with an inflammatory disorder or maybe you're just aiming to stress less about your health. Each episode is equipped with digestible nuggets that will leave you feeling more confident in your ability to practice self-care and nurture your body in a way that feels authentic and sustainable to you for lifelong success.Follow along: https://betterwithcarbo.com/ Instagram