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PODCAST

The "Sader Digest

Bradley Shannon, Alex Weld

The "Sader Digest —where health, wellness, and food collide with a whole lot of flavor!We’re here to dish out fresh ideas and fun conversations about how to eat well, live better, and make food choices that fuel your body and mind. From Holy Cross dining hacks to mastering the art of cooking on your own, we’re serving up everything you need to know to stay healthy and feel your best.Whether you’re curious about what’s on your plate, looking for simple tips to level up your meals, or just want to

arts food

All Episodes

26:10

How to Adult in the Grocery Aisle: The College Guide...

The "Sader Digest ·

2025/11/01

Send us a text This week, we’re tackling the ultimate college conundrum: how to eat healthy without selling a kidney or surviving on peanut butter toast. From grocery store hacks and freezer-friendly produce to mastering the mysterious art of the microwave, we cover it all. Learn how to turn your mini-fridge into a nutrition powerhouse, conquer the dining hall without hitting just pizza and fries, and power up your day with protein-packed meals that actually keep you full. Plus, we dive deep ...

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21:17

Off the Menu: Outtakes Edition

The "Sader Digest ·

2025/10/22

Send us a text Welcome back to The Sader Digest, the health and wellness podcast where we try to sound smart… and often fail spectacularly. In this “Outtakes Edition,” we’re serving up a buffet of our finest bloopers, caffeine-fueled tangents, and questionable life choices—because why let all our worst moments go to waste? You’ll hear Brad spiral into a historical deep dive on the Boston Tea Party (because of course), Alex bravely battle the myth of “superfoods,” and both of us try to do math...

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18:42

Purple Goes Blue: Beans, Balance & the Birth of the...

The "Sader Digest ·

2025/10/08

Send us a text Ever wondered how to live to 100 without moving to a sun-soaked island in Greece? In this laugh-filled finale of our Blue Zone series, Alex and Brad try to bring the secrets of long life to—wait for it—Worcester. From flipping the food pyramid under an olive tree to replacing your PSL with a nap and a handful of beans, this episode proves longevity might be possible… even in a Worcester winter. We cover the essentials: Coffee (yes), PSLs (maybe not) 95% plants, 5% &...

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15:28

Purple Goes Blue: The World Tour of Longevity (Part 1)

The "Sader Digest ·

2025/10/01

Send us a text Brad and Alex jet around the globe exploring the famous Blue Zones — those rare places where people live long, happy, and suspiciously goat-filled lives. From California’s plant-powered Adventists to Costa Rica’s “plan de vida,” from Sardinia’s red wine to Okinawa’s purple sweet potatoes, the guys uncover the secrets to a century-long life. Plus, they ask the ultimate question: could Holy Cross become the first-ever Purple Blue Zone?

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17:11

Microbiome: Epigenetics, Fiber, Antioxidants Oh my!

The "Sader Digest ·

2025/09/24

Send us a text Brad is back. But more importantly Alex is back. And yes — the long-awaited Sader Digest Season 2 is here (still in our makeshift “studio,” but hey, we roll with it). In this episode, Brad and Alex dive headfirst into the mysterious world of the gut microbiome, aka the trillions of tiny tenants living rent-free inside you. Think of yourself as a walking Airbnb, except instead of tourists, you’re hosting bacteria, fungi, and viruses who (surprise!) actually want you to succ...

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18:33

Beyond the Label: Allergens, Celiac, and the Power of...

The "Sader Digest ·

2025/08/13

Did you know your immune system can throw a full-blown temper tantrum over a peanut? Or that a crumb of gluten can trigger an autoimmune attack in someone with celiac disease? In this episode, Bradley Shannon—Director of Culinary Development and Nutrition at Holy Cross—dishes out the real scoop on food allergies, the science behind IgE and histamine, what makes celiac disease different, and why dining with dietary restrictions can feel like walking a culinary tightrope. We’ll go behind the sc...

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16:04

Seeds of Change: Breeding Flavor into the Future of...

The "Sader Digest ·

2025/08/05

Forget bland broccoli and tasteless tomatoes—this episode is all about sparking a vegetable revolution from the ground up. Brad (FINALLY) shares the stories and insights fresh from the UMass Chefs Conference, where chef Dan Barber issued a delicious challenge: What if we bred crops for flavor, not just profits? From the tiny honeynut squash that flipped the script on supermarket expectations to futuristic hybrids like the Garleek (yes, garlic plus leek), we explore how chefs, breeders, and ea...

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13:50

Seeds of Change: Luther Burbank, Flavor’s Forgotten...

The "Sader Digest ·

2025/07/09

Long before chefs were hoping to breed vegetables for flavor (Dan Barber we are looking at you!), one eccentric plant lover in California was reshaping the future of food—seed by seed. In Part 1 of this two-part series, Brad digs into the life and legacy of Luther Burbank, the 19th-century horticultural legend who brought us the Russet potato, Shasta daisy, spineless cactus, and hundreds of other botanical innovations. From Burbank’s quiet roots in Massachusetts to his experimental empi...

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17:14

Seed Oils: Supervillain or Scapegoat

The "Sader Digest ·

2025/06/26

Are seed oils trying to kill you… or just help you crisp your Brussels sprouts? In this solo episode, Brad dives deep into the bottle to unpack why seed oils have gone from heart-healthy hero to internet villain. Is it the omega-6s? The industrial hexane bath? The TikTok fearmongering? Probably all three. We’ll break down the science, the myths, and the real-life kitchen takeaways — like why oxidation matters, how to avoid rancid regret, and when it’s okay to use canola without summoning the ...

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31:20

What Moves Holy Cross: Inside Campus Rec with Jamie...

The "Sader Digest ·

2025/06/04

In this energizing episode of The 'Sader Digest, Brad sits down with his better half—Jamie Shannon, Director of Campus Recreation at Holy Cross—to talk treadmills, team spirit, and why you don’t want to spill Gatorade on the gym floor. Jamie shares behind-the-scenes updates on an exciting equipment refresh at “The Jo,” including new Peloton bikes, more treadmills (bye ellipticals, well some of them). She also dives into the student leadership opportunities that power Campus ...

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19:28

“April Showers, Snowstorms & Plant-Powered Pencils”

The "Sader Digest ·

2025/05/28

This April might have served up some snowflakes instead of sunshine, but we’re bringing the heat with some fresh plant-forward vibes! Join Alex and Brad as they survive the last gasp of winter, nerd out over the perfect pencil (yes, really), and dive into Brad’s new plant-based nutrition class. Oh did we mention this episdoe was previously recorded? Brad can't remember when this was even recorded... Plus, get the scoop on Dan Barber’s game-changing book The Third Plate and w...

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20:34

Doubling Down on the Vagus Nerve: Now Serving...

The "Sader Digest ·

2025/05/21

In this episode, Brad asks Alex about her new certification as a certified “acupunct” (not to be confused with full-blown acupuncturists—those folks train for years), to explore the magical, stress-melting world of auricular acupuncture. That’s right: it’s acupuncture, but just for your ears. Alex breaks down how this ear-only version of acupuncture taps into the vagus nerve, bringing on a deep sense of calm she fondly refers to as being “Accu-stoned.” We talk ear maps (yes, your ear has a wh...

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17:56

Menz-tioning Mindful Eating: Darlene is Back

The "Sader Digest ·

2025/05/14

Darlene Menz is back in the booth (because, let’s face it, she had way too much fun last time!) to chat about why we should stop rushing through our meals. Between Darlene’s love for savoring her food and Brad's habit of eating faster than you can say "dinner is served," we dive into the benefits of slowing down, appreciating your food, and enjoying some good old-fashioned conversation with friends and family. From how fast food culture impacts our bodies (and minds) to why we should all stop...

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34:55

Practicing Safe Food: More Than Just Wrapping It Up

The "Sader Digest ·

2025/05/07

Grab your thermometers and put down that dented can of beans because Brad is about to school you on food safety like never before! In this episode, we're talking all things temperatures, bacteria, and the things you should NEVER eat—like a bulging can (trust us, you don’t want to mess with botulism). Brad explains the world of FAT TOM (and no, that’s not a new breakfast trend), walks us through the danger zone (spoiler: it’s not a cool action movie), and why you should ALWAYS let your steak r...

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33:42

Building a Degree, Blending Nutrition: Here's To You...

The "Sader Digest ·

2025/04/30

Get ready to dive into a world of nutrition, sports, some snacks and dorm room cooking! Host Alex is joined by the one and only Brad Shannon and our special guest, Carly Robinson, a grad assistant in the Wellness Department at Holy Cross. Carly’s journey from student-athlete to nutrition guru is nothing short of impressive. She managed to self-design a nutrition major at Holy Cross—because who wouldn’t want to create their own degree when you’re that ambitious, right? Carly spills the t...

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28:52

Label Me Confused: Decoding Nutrition Myths & Smart...

The "Sader Digest ·

2025/04/23

In this episode, Brad and Alex tackle the wild world of nutrition labels – because, let’s face it, who actually reads them unless they’re hunting for the secret sugar stash? They’ll guide you through deciphering all that confusing jargon like "serving size" (spoiler: it's never as big as you think) and "percent daily value" (and no, it's not a secret plot to get you to eat more broccoli). From finding out how much sugar is really in your snack to learning how to spot a deal without getting du...

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35:29

Udderly Local: Keeping Milk Close to Home, with a...

The "Sader Digest ·

2025/04/16

In this a-moo-sing episode, Brad is alone in the studio again, and this week we have a Special Guest from Mapleline Farm, our Milk supplier for the campus. In this week's episode we milk the truth from a real-life dairy farmer to learn more about Milk and Local Dairy. Ever wondered what happens to male calves on a dairy farm? Our guest, and fifth generation farmer, Jessica Dizek, drops knowledge on everything from the elite status of Jersey cows—yes, they’re basically...

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27:54

Buzzwords and Bellyaches: The Battle Between...

The "Sader Digest ·

2025/04/09

In this episode, Brad and Alex discuss the challenges of navigating food marketing and making healthier choices. They explore the impact of labels and buzzwords like “plant-powered microbiome approved” and “prebiotic,” using the example of Olipop, a trendy soda marketed for digestive health. While Olipop has fewer calories and more fiber than traditional sodas, the hosts reflect on whether it’s truly a better option compared to simple, whole foods like water and fruit. The conversation ...

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37:35

Purple Goes Green: Talking Sustainability with Carly,...

The "Sader Digest ·

2025/04/02

This week on the pod, it’s a little different—Alex is not in the studio, and Brad is unsupervised… or at least, he thought he was. Enter: Carly Thibodeau, Director of Sustainability, to keep him in check as they tackle one of the biggest topics yet—sustainability. They break down the actual impact of climate change, from unpredictable weather patterns to the terrifying possibility of a world without maple syrup (a truly dystopian nightmare). Brad also ponders the ultimate philosophical questi...

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26:41

Life on the Menz: Where Lifestyle Medicine Meets...

The "Sader Digest ·

2025/03/26

Brad and Alex are back, and this time, they’ve brought in a ringer, Darlene Menz, nurse practitioner and lifestyle medicine pro. She and Alex recently got certified in Lifestyle Medicine, which basically means they know all the science-backed ways to keep people healthy before they even get sick. The crew dives into the six pillars of lifestyle medicine (spoiler: it’s all the things your doctor tells you to do but in a way that actually makes sense), from eating more plants to actually gettin...

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