Ep 9: Fear Is Not a Food Group - The Truth Behind the 2025 Dietary Guidelines

Ep 12: The Link Between Blood Sugar Instability and Cognition

In this episode of Bite of Mind, we're breaking down the science of glucose and brain function. We are looking at what the research actually says, what it doesn't, and why some of the most popular dietary trends right now are accidentally getting one thing right for completely the wrong reasons. Time Stamps: (00:00) Intro (01:03) The role of glucose in the brain, glucose facilitation effect, and cognitive function (06:20) How blood sugar stability affects our mood and executive functions  (18:36) Low vs high carb diets, ket, carnivore, and cognitive function (32:53) Continuous Glucose Monitoring (CGMs) - is it needed if you don’t have diabetes? (41:53) Practical tips for managing blood sugar without diabetes (52:53) Summary, thank you, and dietitian word of wisdom Connect: A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey :) Want to stick with us as we grow?  Hit the like and subscribe buttons @bite.of.mind.podcast to catch every new episode and get more tips and real talk on nutrition and mental health! You can also follow us on instagram or TikTok!   Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Listening does not establish a provider–patient relationship. Always consult a qualified healthcare professional for personalized guidance. Research: 1. Sugar for the brain: the role of glucose in physiological and pathological brain function PMID: 23968694 [https://pubmed.ncbi.nlm.nih.gov/23968694/] 2. Fuel for Thought? A Systematic Review of Neuroimaging Studies into Glucose Enhancement of Cognitive Performance. PMID: 32162177 [https://pubmed.ncbi.nlm.nih.gov/32162177/] 3. Acute hypoglycemia impairs executive cognitive function in adults with and without type 1 diabetes. PMID: 23780950 [https://pubmed.ncbi.nlm.nih.gov/23780950/] 4. Does Glycemic Variability Impact Mood and Quality of Life? PMID: 22324383 [https://pubmed.ncbi.nlm.nih.gov/22324383/] 5. Risk of depression and anxiety disorders according to long-term glycemic variability. PMID: 37734626 6. Role of Dietary Carbohydrates in Cognitive Function: A Review. PMID: 40599356 [https://pubmed.ncbi.nlm.nih.gov/40599356/] 7. Personalized Nutrition by Prediction of Glycemic Responses. PMID: 26590418 8. Reactive hypoglycemia in binge eating disorder, food addiction, and the comorbid phenotype: unravelling the metabolic drive to disordered eating behaviours. PMID: 37726785 [https://pubmed.ncbi.nlm.nih.gov/37726785/] 9. Low Glycemic Food Index Link: https://glycemic-index.net [https://glycemic-index.net]

Ep 11: Raw Milk, Carnivore Diet, Food Additives - The Dangers of Misinformation

Is your social media feed making you afraid of your food? In this episode, Rachel and Ilkay break down some of the most viral nutrition trends circulating on TikTok, Instagram, and YouTube right now — including raw milk, the carnivore diet, and fear-mongering around everyday food additives like vegetable oils, natural flavors, and folic acid. As registered dietitians, they cut through the noise with actual research so you can stop spiraling over your ingredient labels and start eating with a little more confidence and a lot less stress. You'll also walk away with four practical questions to ask yourself the next time a health claim stops you mid-scroll. Time Stamps: (00:00) Intro (02:50) Claim 1: Raw Milk. Does pasteurization kill beneficial vitamins, minerals, and bacteria? What’s the safety of drinking raw milk? Lactase? (24:55) Claim 2: Carnivore Diet. Is it better for GI health? Inflammation? Blood sugar? Risks of cutting entire food groups. (44:05) Claim 3: Food additives. Is organic better? Are synthetic vitamins safe? What is in “natural flavors”? Mercury levels in fish. (01:05:34) The harm of fear messaging and 4 questions to ask yourself (01:15:13) Closing thoughts and dietitian word of wisdom. Connect: A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey :) Want to stick with us as we grow?  Hit the follow button to catch every new episode every other Wednesday and get more real talk on nutrition and mental health! You can also follow us on instagram or TikTok! Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Listening does not establish a provider–patient relationship. Always consult a qualified healthcare professional for personalized guidance. Research: 1. A systematic review and meta-analysis of the effects of pasteurization on milk vitamins, and evidence for raw milk consumption and other health-related outcomes PMID: 22054181 2. Foodborne illness outbreaks linked to unpasteurised milk and relationship to changes in state laws - United States, 1998-2018 PMID: 36280604 3. Outbreak-Related Disease Burden Associated with Consumption of Unpasteurized Cow’s Milk and Cheese, United States, 2009–2014 PMID: 28518026 [https://pubmed.ncbi.nlm.nih.gov/28518026/] 4. Outbreak of Salmonella Typhimurium Infections Linked to Commercially Distributed Raw Milk — California and Four Other States, September 2023–March 2024 (Weinstein, 2025) 5. Effect of raw milk on lactose intolerance: a randomized controlled pilot study PMID: 24615309 6. Folic Acid and the Prevention of Birth Defects: 30 Years of Opportunity and Controversies.  PMID: 35995050 [https://pubmed.ncbi.nlm.nih.gov/35995050/] 7. Effect of dietary linoleic acid on markers of inflammation in healthy persons: a systematic review of randomized controlled trials PMID: 22889633 8. Omega-6 fatty acids and inflammation PMID: 29610056 9. Increasing dietary linoleic acid does not increase tissue arachidonic acid content in adults consuming Western-type diets: a systematic review PMID: 21663641 10. FDA Natural Flavor Definition: https://www.ecfr.gov/current/title-21/chapter-I/subchapter-B/part-101/subpart-B/section-101.22 11. EPA Mercury levels in fish - charts https://19january2021snapshot.epa.gov/fish-tech/epa-fda-fish-advice-technical-information_.html [https://19january2021snapshot.epa.gov/fish-tech/epa-fda-fish-advice-technical-information_.html] https://www.epa.gov/choose-fish-and-shellfish-wisely/epa-fda-advice-about-eating-fish-and-shellfish

Ep 10: Lion's Mane - Legit or Just Another Wellness Trend?

Lion's Mane mushroom is everywhere — your coffee, your supplement shelf, your FYP. But does it actually do anything for your brain and mood? In this episode, we break down what Lion's Mane really is, the two bioactive compounds that make it scientifically interesting, and what three key studies actually show (spoiler: it's more nuanced than either the hype or the skeptics will tell you). We also cover the real concerns you need to know before buying — from supplement quality and dosing issues to medication interactions and the risk of replacing evidence-based care with a mushroom capsule. As always, no wellness fluff. Just the actual picture so you can make an informed decision. Time Stamps: (00:00) Intro (02:20) Defining Terms: Adaptogenic vs Nootropic (10:45) What is Lion’s Mane? (16:05) The main bioactive components of lion’s mane. Taking a look at fruiting body vs mycelium. (22:05) Diving into the research: chapter 1, animal models (38:46) Research continued: chapter 2, placebo-controlled pilot study (45:17) Final chapter: chapter 3, circulating pro-BNDF a potential biomarker for improved mood? (53:48) What to take away from these studies. (56:14) Concerns and Considerations with the research and supplementation. (01:07:00) Final thoughts  Connect: A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey :) Want to stick with us as we grow?  Hit the follow button to catch every new episode every other Wednesday and get more real talk on nutrition and mental health! You can also follow us on instagram or TikTok! Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Listening does not establish a provider–patient relationship. Always consult a qualified healthcare professional for personalized guidance. Research: 1. A preliminary review of studies on adaptogens: https://pmc.ncbi.nlm.nih.gov/articles/PMC6240259/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC6240259/] 2. Nootropics as Cognitive Enhancers https://pmc.ncbi.nlm.nih.gov/articles/PMC9415189/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC9415189/] 3. Neurogenesis-dependent antidepressant-like activity of Hericium erinaceus in an animal model of depression https://pmc.ncbi.nlm.nih.gov/articles/PMC8650354/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC8650354/] 4. The Acute and Chronic Effects of Lion’s Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study pmc.ncbi.nlm.nih.gov/articles/PMC10675414/ [http://pmc.ncbi.nlm.nih.gov/articles/PMC10675414/] 5. Hericium erinaceus Improves Mood and Sleep Disorders in Patients Affected by Overweight or Obesity: Could Circulating Pro-BDNF and BDNF Be Potential Biomarkers? doi.org/10.1155/2019/7861297 [http://doi.org/10.1155/2019/7861297]

Ep 9: Fear Is Not a Food Group - The Truth Behind the 2025 Dietary Guidelines

The 2025 Dietary Guidelines are here… and we have thoughts. In this episode, registered dietitians Rachel and Ilkay break down what the new guidelines actually say, why the image and the written document are telling two different stories, and why going back to a pyramid is a step backward for public health. We also tackle the bigger picture: the culture of food fear driving nutrition misinformation, what chronic stress and food anxiety actually do to your body, and the very real mental health consequences of treating your dinner plate like a minefield. Nutrition fear mongering has a real cost. And we think it's time to talk about it. Whether you're a nutrition professional, a health-conscious eater, or someone who has ever felt anxious about what's on your plate… this one is for you! Time Stamps: (00:00) Intro (01:00) Social media claims. Who is they?? (07:31) Is nutrition research biased? (08:45) Why does fear based messaging perform better on social media? (13:30) Dietary Guidelines: their history and purpose (17:30) A look at MyPlate: why we lost and why it worked well (21:27) The new guidelines: let’s dive in (43:28) Conversation on food fear and food restriction (Trigger warning - talk about eating disorders) (53:11) How to make sure information is truthful (55:13) Final thoughts and Dietitian word of wisdom Connect: A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey :) Want to stick with us as we grow?  Hit the follow button to catch every new episode every other Wednesday and get more real talk on nutrition and mental health! You can also follow us on instagram or TikTok! Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Listening does not establish a provider–patient relationship. Always consult a qualified healthcare professional for personalized guidance. Research: 1. Nutrition Fact Checker from the Academy of Nutrition and Dietetics. https://www.eatrightpro.org/nutritionfactcheck#upf [https://www.eatrightpro.org/nutritionfactcheck#upf] 2. AND Evidence Analysis Library. https://www.andeal.org/ [https://www.andeal.org/] 3. The Journal of the Academy of Nutrition and Dietitics.https://www.jandonline.org/ [https://www.jandonline.org/] 4. The USDA 2025 Dietary Guidelines for Americanshttps://www.dietaryguidelines.gov/ [http://www.dietaryguidelines.gov/] 5. The Uncompromised Dietary Guidelines for Americans https://www.cspi.org/UncompromisedDGA [https://www.cspi.org/UncompromisedDGA] 6. The impact of stress on body function: A review. PMID: 28900385 [https://pubmed.ncbi.nlm.nih.gov/28900385/] 7. Orthorexia and Orthorexia Nervosa: A Comprehensive Examination of Prevalence, Risk Factors, Diagnosis, and Treatment. PMID: 37686883 [https://pubmed.ncbi.nlm.nih.gov/37686883/] 8. Risk factors for eating disorders: findings from a rapid review. Doi: 10.1186/s40337-022-00717-4 9. The characteristics and extent of food industry involvement in peer-reviewed research articles from 10 leading nutrition-related journals in 2018. PMCID: PMC7743938 [https://pmc.ncbi.nlm.nih.gov/articles/PMC7743938/] 10. Personalized Nutrition Advice: Preferred Ways of Receiving Information Related to Psychological Characteristics. PMCID: PMC8258260 [https://pmc.ncbi.nlm.nih.gov/articles/PMC8258260/] 11. Fear, anger, fruits, and veggies: interactive effects of emotion and message framing on health behavior. PMCID: PMC3134586 [https://pmc.ncbi.nlm.nih.gov/articles/PMC3134586/]

Ep 8: The Myth of "Just Try Harder" - The Social Determinants of Health

We've all heard "just eat better", but what if the real barrier isn't motivation? In this episode, we break down the social determinants of health, food insecurity, and why your zip code can matter more than your willpower when it comes to nutrition and mental health. Plus: a look at real resources that can help. Time Stamps: (00:00) Intro, dumpster diving, and dichotomy between social media and real life (04:22) What are the social determinants of health? (12:09) A look at food security and mental well-being (26:36) Food security and childhood outcomes (28:10) The Socio-ecological model and why it matters for personal responsibility (38:00) Resources, quick overview of social programs, community support, and things we can actually do (51:27) Wrapping it up and the Dietitian Word of Wisdom Connect: A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey :) Want to stick with us as we grow?  Hit the like and subscribe buttons to catch every new episode and get more tips and real talk on nutrition and mental health! You can also follow us on instagram or TikTok!   Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Listening does not establish a provider–patient relationship. Always consult a qualified healthcare professional for personalized guidance. Research: 1. WHO Social Determinants of Health https://www.who.int/health-topics/social-determinants-of-health#tab=tab_1 [https://www.who.int/health-topics/social-determinants-of-health#tab=tab_1] 2. USDA Food Security https://www.ers.usda.gov/topics/food-nutrition-assistance/food-security-in-the-us/measurement [https://www.ers.usda.gov/topics/food-nutrition-assistance/food-security-in-the-us/measurement] 3. Food Insecurity and Mental Health Status: A Global Analysis of 149 Countries https://www.ajpmonline.org/article/S0749-3797%2817%2930243-X/fulltext [https://www.ajpmonline.org/article/S0749-3797%2817%2930243-X/fulltext] 4. Food Insecurity Affects School Children’s Academic Performance, Weight Gain, and Social Skills https://www.sciencedirect.com/science/article/pii/S0022316622105109 [https://www.sciencedirect.com/science/article/pii/S0022316622105109]