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PODCAST

Real World Nutrition

Shelley A. Rael, MS RDN LD

Move past the fads, gimmicks, trends, detoxing, cleanses, fasting, and other unrealistic ideas about eating in the real world. If you want to eat and enjoy food without being deprived because you live in the real world, join Registered Dietitian Nutritionist Shelley A. Rael as she sorts through the hype and gives and real talk about eating healthier.

health & fitness nutrition

All Episodes

20:30

Episode 197: Seasonal Eating: The Power of Summer...

Real World Nutrition ·

2025/07/11

Summer produce isn’t just more affordable and flavorful, but it can also benefit your overall health and wellness. In this episode of the Real World Nutrition podcast, Shelley explores the benefits of seasonal eating, particularly during the summer months.From seasonal berries to garden-fresh tomatoes and crisp cucumbers, summer fruits and vegetables are packed with benefits, including hydration, fiber, vitamins, and antioxidants. Shelley shares how these foods support digestion, energy, and even

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16:04

Episode 196: Hot Dogs, Ice Cream & Real-Life...

Real World Nutrition ·

2025/07/04

Summer is the season of sunshine, s’mores, and… stomach-stretching hot dog contests? In this episode of the Real World Nutrition podcast, Shelley breaks down what moderation actually looks like when it comes to enjoying summer treats without succumbing to guilt or overindulging.While the annual Nathan’s Hot Dog Eating Contest might be the extreme example of indulgence, most of us are just trying to navigate the occasional cookout, spontaneous ice cream stop, or weekend camping trip without throwing

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17:45

Episode 195: Coffee, Caffeine, and Energy: What...

Real World Nutrition ·

2025/06/27

Coffee is one of the most consumed beverages worldwide, but when it comes to energy, there’s a lot of confusion about what actually helps and what might be working against you. In Episode 195 of the Real World Nutrition Podcast, Shelley Rael, Registered Dietitian Nutritionist, breaks down the difference between coffee, caffeine, and energy, and what you should really know about each.Shelley discusses the pros and cons of caffeine, how much is too much, and why “energy” drinks may not provide the

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15:55

Episode 194: Whatever Happened to Dietary...

Real World Nutrition ·

2025/06/20

Cholesterol has had a long, complicated reputation. For years, we were told to avoid eggs, shrimp, and other high-cholesterol foods. However, research has significantly altered our understanding of dietary cholesterol. In Episode 194 of the Real World Nutrition Podcast, I unpack the science behind cholesterol: what it is, why your body needs it, and how dietary cholesterol differs from the cholesterol measured in your blood.We’ll cover which foods contain cholesterol, how saturated and trans fats

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19:53

Episode 193: Omega-6 Isn’t the Villain: What We Get...

Real World Nutrition ·

2025/06/13

In Episode 193 of the Real World Nutrition Podcast, Shelley Rael, RDN, dives into the controversy surrounding omega-6 fatty acids and seed oils. These oils have been getting a bad rap online, blamed for everything from inflammation to chronic disease. But how much of that is based on evidence, and how much is misinformation?Shelley explains the role of omega-6 fats in the body, their importance for health, and the context we often miss when we single them out as “bad.” She also breaks down why

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25:09

Episode 192: What Even Is a Healthy Food? Cutting...

Real World Nutrition ·

2025/06/06

The word “healthy” gets tossed around a lot, but what does it actuallymean 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. She dives into what the FDA considers a “healthy” food (yes, there’s an official definition!) and why some foods you

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21:27

Episode 191: Summer Eating Without Food Guilt: Tips...

Real World Nutrition ·

2025/05/30

Summer is a time for sunshine, travel, and delicious food, but for many, it also brings a wave of guilt, restriction, or “starting over Monday” thinking. In this episode of the Real World Nutrition podcast, Shelley is breaking down how to enjoy everything summer has to offer without falling into common mindset traps.Shelley addresses how “vacation mode” can lead to the all-or-nothing cycle and how to break free from it while still enjoying yourself. She shares practical strategies for navigating

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25:50

Episode 190: Why It Could Be Too Late to Build Your...

Real World Nutrition ·

2025/05/23

May is Osteoporosis Prevention and Awareness Month, and in this episode of the Real World Nutrition podcast, Shelley Rael, RDN, breaks down what you need to know about bone health, beyond just calcium and aging.She explores the difference between osteoporosis and osteoarthritis, busts common myths, and highlights both non-modifiable and modifiable risk factors for men and women. Shelley shares what nutrition strategies can support bone health, focusing on key nutrients like calcium, vitamin D,

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18:22

Episode 189: Sipping Smarter: Mindful Drinking for...

Real World Nutrition ·

2025/05/16

This Real World Nutrition episode discusses 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.Shelley discusses why drinking is often part of the social scene, and how this doesn’t mean you shouldn’t drink, but instead how to stay mindful about what

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18:50

Episode 188: Food Freedom: What "Eat What You Want...

Real World Nutrition ·

2025/05/09

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. 🎧Tune in and learn how to stop justifying your food choices and start trusting yourself again. Read More: Stop Judging Food Choices: Why It’s Time to Ditch the Food

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22:16

Episode 187: Fueling Your Fitness – Small Shifts for...

Real World Nutrition ·

2025/05/02

In this episode of the Real World Nutrition podcast, Shelley discusses 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.Shelley covers why hydration is more important in the heat, the signs of underhydration, and easy ways to stay on top of fluid intake. She also provides

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16:04

Episode 186: Earth-Friendly Eating: How Your Food...

Real World Nutrition ·

2025/04/25

In this episode of the Real World Nutrition Podcast, Shelley explores 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.Get practical insights into sustainable eating, including incorporating more plant-based meals, reducing food waste, choosing local and seasonal produce, and more. Shelley also

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17:33

Episode 185: Quick, Healthy Meals When You’re Too...

Real World Nutrition ·

2025/04/18

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.In Episode 185 of the Real World Nutrition podcast, Shelley shares strategies for creating fast, nourishing meals that don’t require hours in the kitchen. Grocery shortcuts and batch-prepped staples help you quickly build a balanced plate. Shelley helps adjust your mindset and simplifies the way you think about healthy eating when time is

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23:00

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

Real World Nutrition ·

2025/04/11

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.Many people turn to alcohol to cope with stress, but few realize how it can affect things like sleep, mood, and long-term health—even when it doesn’t feel

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18:03

Episode 183: Spring Reset: Simplifying Wellness in...

Real World Nutrition ·

2025/04/04

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.🎧 Listen now. Blog from Real World Nutrition: How to Simplify Wellness: 10 Small, Effective Changes for a Healthier Life April 4, 2024 Schedule a free 30-minute introductory call today to learn how I can help you

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22:49

Episode 182: Mindful Eating in a Fast-Paced World

Real World Nutrition ·

2025/03/28

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, one that encourages us to slow down, be present, and truly enjoy our food.In this episode, Shelley explains mindful eating and how it benefits digestion, increases satisfaction, and improves overall well-being. We’ll also discuss the challenges of practicing mindfulness at every meal—because,

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20:42

Episode 181: Frozen, Fresh, or Canned?

Real World Nutrition ·

2025/03/21

Frozen, Fresh, or Canned? Choosing the Best for Your Health & BudgetMarch is Frozen Foods Month, making it the perfect time to talk about one of the most underrated food choices! 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. What is covered: ✔️ How

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21:43

Episode 180: Meal Planning with a Purpose: A Flexible...

Real World Nutrition ·

2025/03/14

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.Some people thrive with a structured

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26:04

Episode 179: The Lifespan of a Diet Trend – Why Some...

Real World Nutrition ·

2025/03/07

Diets come and go, but why do some trends stick while others fade into obscurity? In this episode of the Real World Nutrition Podcast, Shelley takes 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? Many diets promise quick fixes but fail in sustainability. Some resurface under new names, while others quietly disappear. Learn why certain diets gain traction, why they often

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24:19

Episode 178: Finding Your Motivation for Consistency...

Real World Nutrition ·

2025/02/28

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.This episode breaks down two common motivational approaches: the carrot (reward-based motivation) and the stick (consequence-driven motivation). Which one works best for you? And how can you use it to build long-term consistency? You’ll hear practical

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