Episode 192: What Even Is a Healthy Food? Cutting Through the Confusion

The word “healthy” gets tossed around a lot, but what does it actually mean when it comes to food? In Episode 192 of the Real World Nutrition podcast, Shelley Rael, MS, RDN, discusses the complex layers of confusion and misinformation surrounding the term “healthy.” From food marketing tactics to outdated perceptions, Shelley explains why this term is more complicated than it seems.

Episode 191: Summer Eating Without Food Guilt: Tips for Grilling, Getaways, and Balanced Wellness

In this episode of Real World Nutrition, Shelley shares how to enjoy summer eating, from cookouts to vacations, without guilt, restriction, or “starting over Monday” thinking. You’ll get realistic tips for potlucks, travel snacks, alcohol, and staying active without rigid rules.

Episode 190: Why It Could Be Too Late to Build Your Bones – But Not Too Late to Protect Them

May is Osteoporosis Prevention and Awareness Month, and in this episode of the Real World Nutrition podcast, Shelley breaks down what you need to know about bone health, beyond just calcium and aging.

Episode 189: Sipping Smarter: Mindful Drinking for Summer Parties

In this Real World Nutrition episode, we discuss mindful drinking during summer celebrations, from Memorial Day to weddings, cookouts, and beach vacations. Shelley revisits some of the themes from last month’s episode on Alcohol, Stress, and Health: Finding Balance, and shifts the focus toward how alcohol fits into the fun and flow of summer events.

Episode 188: Food Freedom: What "Eat What You Want Day" Really Means

May 11 is Eat What You Want Day. But what if we stopped labeling foods as “good” or “bad” and just ate what nourishes and satisfies us? In this episode of the Real World Nutrition Podcast, Shelley Rael, RDN, breaks down the toxic cycle of food guilt, how cheat days undermine your goals, and what food freedom really looks like. Learn how to stop justifying your food choices and start trusting yourself again.

Episode 187: Fueling Your Fitness – Small Shifts for Sustained Summer Energy

Prepping for more active summer days? Get realistic strategies for maintaining energy and hydration during the summer months. As warmer weather invites more outdoor activity – hikes, bike rides, early morning runs, or lunchtime walks – it’s easy to forget how important it is to fuel and hydrate intentionally.

Episode 186: Earth-Friendly Eating: How Your Food Choices Impact the Planet

Explore the connection between our dietary choices and environmental health. Building on the 2025 Earth Day theme, “Our Power, Our Planet,” Shelley discusses the significant impact of food production on greenhouse gas emissions, water usage, and land degradation.

Episode 185: Quick, Healthy Meals When You’re Too Busy To Cook

We’ve all had those days—back-to-back meetings, errands, workouts, family obligations—and suddenly it’s 8pm, and you haven’t eaten a real meal. You’re not alone. Get go-to strategies for creating fast, nourishing meals that don’t require hours in the kitchen. From grocery shortcuts and batch-prepped staples to how to quickly build a balanced plate, Shelley helps you simplify the way you think about healthy eating when time is short.

Episode 184: Alcohol, Stress, and Health: Finding Balance

Alcohol is often seen as a go-to way to relax or take the edge off after a stressful day. But how much does it really help—and where might it actually be adding to the problem? This episode explores the connection between alcohol, stress, and overall health, offering a clear, no-pressure look at how drinking habits can impact your body and mind. Tune in to walk away with realistic ideas you can use right away—so you can support your health without giving up the things you enjoy.

Episode 183: Spring Reset: Simplifying Wellness in Small, Sustainable Steps

Start your Spring Reset with small, manageable wellness steps. In Episode 183 of the Real World Nutrition Podcast, Shelley breaks down simple tips for making sustainable changes in hydration, nutrition, and lifestyle. Tune in today for actionable advice you can implement right away.

Episode 182: Mindful Eating in a Fast-Paced World

In today’s fast-paced world, eating has often become a mindless activity—something we do while multitasking, scrolling on our phones, or rushing through meals. But mindful eating offers a different approach, encouraging us to slow down, be present, and truly enjoy our food.

Episode 181: Frozen, Fresh, or Canned? Choosing the Best for Your Health & Budget

Many people assume fresh is always best, but did you know that frozen fruits and vegetables can actually be more nutritious than fresh? In this episode, I’m breaking down the nutrient retention of fresh, frozen, and canned foods, plus how to make the best choices for your health and budget.

Episode 180: Meal Planning with a Purpose: A Flexible Approach to Nutrition

Meal planning often gets a bad reputation for being too structured, but it can be a powerful tool for reducing stress and improving nutrition. At the same time, intuitive eating encourages listening to your body’s cues instead of following strict food rules. In this episode of Real World Nutrition, Shelley explores the pros and cons of both meal planning and intuitive eating, how they can work together, and why flexibility is the key to sustainable nutrition.

Episode 179: The Lifespan of a Diet Trend – Why Some Stick and Others Fade

Diets come and go, but why do some trends stick while others fade into obscurity? In this episode of the Real World Nutrition Podcast, take a deeper dive into diet trends through the decades—from the Grapefruit Diet of the 1950s to the rise of keto and intermittent fasting. What have we learned from these trends? Do people respond better to strict rules or flexibility? How do social trends and marketing influence what we eat?

Episode 178: Finding Your Motivation for Consistency with Your Health and Wellness Goals

We all set goals—whether it’s eating healthier, exercising regularly, or making more time for self-care—but staying consistent can be a real challenge. Motivation is often the deciding factor in whether we stick with our habits or let them slide. What is your motivation style, and how can you make it work for you?

Episode 177: The Connection Between Nutrition and Mood

Did you know that what you eat can impact how you feel? This episode explores the connection between nutrition and mood, how certain foods influence neurotransmitters like serotonin and dopamine, and how to make dietary choices that support emotional well-being.

Episode 176: ​​Emotional Eating and How to Manage It

Do you reach for food when stressed, sad, or overwhelmed? Emotional eating is a typical response to feelings, but it’s not just about food—it’s about how we cope. In this episode of Real World Nutrition, Shelley explores why emotional eating happens, the most common triggers, and how to recognize and manage these patterns.

Episode 175: ​​Beyond Diet: The Non-Food Factors That Impact Your Heart Health 

February is American Heart Month, and while diet plays a key role in heart health, it’s not the only factor. In this episode, Shelley dives into how stress, sleep, and physical activity impact your heart—and three practical ways to support a healthy heart beyond food.

Episode 174: ​​Small Changes, Big Health Impacts: Why Slow and Steady Wins the Race

In Episode 174 of the Real World Nutrition Podcast, Shelley explores the idea of “Small Changes, Big Health Impacts,” building on episode 173, discussing the power of accountability in wellness. Many people fail to achieve their health goals because they aim too high and take on too much all at once. This can lead to frustration and burnout, ultimately derailing progress.

Shelley dives into why slow and steady wins the race, illustrating how small, intentional steps can lead to significant results. Small changes form the foundation of sustainable habits, from eating healthier and exercising more to running a marathon.

This episode includes practical examples, such as setting realistic SMART goals and breaking large objectives into manageable steps. Shelley also shares her personal story of struggling with a 5K to successfully run a marathon, all by starting with small, consistent changes.

Whether you aim to eat better, move more, or improve your overall wellness, this episode offers actionable tips to help you start small, stay consistent, and achieve big results. Tune in for inspiration and practical strategies to make meaningful progress on your health journey!

Episode 173: The Power of Accountability in Wellness

In this Real World Nutrition podcast episode, Shelley explores accountability and its vital role in wellness. Accountability is more than just a buzzword—it’s a powerful tool for staying on track and achieving your health and wellness goals. Whether striving to exercise more, improve your nutrition, or maintain a healthier lifestyle, having the proper accountability structure can make all the difference.

Shelley addresses various ways to implement accountability, including accountability buddies, scheduled check-ins, apps, sharing progress on social platforms, and even simply telling someone about your goals. Each method has unique benefits and challenges, and this episode will help you determine which works best for your lifestyle and personality.

Tune in to learn practical strategies, actionable insights, and how accountability can transform your wellness journey. By the end of this episode, you’ll have the tools to identify the best accountability method for you and start making meaningful progress toward your goals.