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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

22:49

What Changed in the Dietary Guidelines and Why It...

Real World Nutrition ·

2026/04/10

What Changed in the Dietary Guidelines and Why It MattersNutrition advice can feel like it keeps changing. One decade focuses on fat, another on sugar, and cholesterol recommendations seem to shift over time. In this episode, part of an ongoing series on the Dietary Guidelines for Americans, this discussion looks at what has changed since 1980 and why those changes are often misunderstood. Topics include the shift from total fat to fat quality, evolving guidance on cholesterol, changes in

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17:06

A Brief History of the Dietary Guidelines...

Real World Nutrition ·

2026/04/03

A Brief History of the Dietary Guidelines (1980–2025): What Has Stayed the Same?The Dietary Guidelines for Americans have shaped nutrition policy, school meals, and public health messaging for more than 40 years. Yet every time a new version is released, it brings confusion, debate, and strong opinions. In this episode, we take a step back and look at the history of the Dietary Guidelines from 1980 through 2025. What were they designed to do? Who are they actually for? And what has stayed

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16:41

How to Build a Balanced Plate When Carbohydrates Are...

Real World Nutrition ·

2026/03/27

How to Build a Balanced Plate When Carbohydrates Are IncludedCarbohydrates are often misunderstood, but they are a foundational part of nutrition. This episode brings together recent discussions on carbs, sugar, and fiber into a practical approach you can use in everyday life. Learn how to build balanced meals that include carbohydrates without overthinking, strict rules, or fear-based messaging. This episode covers realistic meal patterns, fiber intake, added sugars, and how to create

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18:46

Low-Carb and No-Carb Diets: What Works and What...

Real World Nutrition ·

2026/03/20

Low-Carb and No-Carb Diets: What They Get Right and What They MissLow-carb diets are everywhere, but what do they actually mean and do they work long term? This episode breaks down the science behind low-carb and no-carb diets, including what they get right, where they fall short, and why carbohydrates are often misunderstood. Topics include weight loss, blood sugar, fiber, and the role of carbohydrates in overall health. Part of an ongoing series on carbohydrates, this episode connects the

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17:30

Carbohydrates, Sugar, Fiber, and Chronic Disease

Real World Nutrition ·

2026/03/13

Carbohydrates are often blamed for chronic diseases such as diabetes, heart disease, and even cancer. But science tells a much more nuanced story.This episode continues the carbohydrate series by looking at what the evidence actually shows about carbohydrates, sugar, fiber, and chronic disease risk. Topics include common myths about sugar and diabetes, how carbohydrates influence blood glucose management, the role of fiber in metabolic health, and how dietary patterns affect heart disease and

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14:14

“Detoxing” From Sugar and the Truth About Sugar...

Real World Nutrition ·

2026/03/06

Is sugar actually addictive? Do you need to detox from it?In this episode, the science behind “sugar addiction” is examined through a clinical and evidence-based lens. Addiction has a specific definition in medicine, and it carries serious criteria. Sugar does not meet those standards. This episode explores how addiction is defined, why sugar is not classified as a substance use disorder, what research really says about sugar and the brain, and why restriction often backfires. It also clarifies

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21:15

What Are Net Carbs and Do They Actually Matter?

Real World Nutrition ·

2026/02/27

You have probably seen “net carbs” on food labels or heard the term in low carb and keto spaces. But what does it actually mean, and does it matter?In this episode, we break down what carbohydrates are, how net carbs are calculated, where the concept came from, and why it is not formally recognized in nutrition science. We also discuss blood sugar, fiber, sugar alcohols, food marketing, and what matters more than chasing a net carb number. If you have ever wondered whether net carbs are helpful

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25:08

Fiber 101: Soluble, Insoluble, Functional Fiber, and...

Real World Nutrition ·

2026/02/20

Fiber is often oversimplified as something that “keeps you regular.” In reality, it plays a far more complex role in digestive health, blood glucose regulation, cholesterol management, gut microbiome diversity, and long term disease risk.In this episode, the discussion continues the carbohydrate series by breaking down the different types of fiber, including soluble fiber, insoluble fiber, functional fiber, and resistant starch. The episode also connects fiber recommendations to the Dietary

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22:20

What Are Carbohydrates? Fiber, Starch, and Sugar...

Real World Nutrition ·

2026/02/13

Carbohydrates are among the most debated nutrients in modern nutrition discussions. In this episode, fiber, starch, and sugar are clearly explained, along with how they function in the body and why they remain misunderstood.This episode builds on the recent carbohydrate blog series and connects to the ongoing discussion about the 2025 to 2030 Dietary Guidelines. It also sets the stage for upcoming episodes that will explore carbohydrates in greater depth. If you have ever wondered what

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24:09

The Six Classes of Essential Nutrients and...

Real World Nutrition ·

2026/02/06

Understanding nutrition starts with understanding nutrients. This episode breaks down the six classes of essential nutrients and explains what they do, where they are found, and why removing entire nutrient categories can cause problems. The episode also covers phytochemicals, food groups, and how nutrients work together with our eating patterns in real life.Read more: The Six Classes of Essential Nutrients (and Phytochemicals) Learn more or contact me: ShelleyRael.com Schedule a complimentary

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29:03

Meet Shelley: Why the Nutrition Basics Still Matter

Real World Nutrition ·

2026/01/30

After more than 200 episodes, it felt like the right time to pause and reintroduce the voice behind the podcast. This episode shares the philosophy, experience, and real-world perspective that shape the conversations here each week.From individual nutrition counseling to teaching, hospital work, community programs, and supporting people across the lifespan, this episode explains why the basics of nutrition still matter and why health has to fit real life, not an idealized version of it. This is

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21:46

Dietary Supplements and Affiliate Links: What...

Real World Nutrition ·

2026/01/23

Dietary supplements are widely used, yet many people do not understand how they are regulated or how marketing influences what they see online. This episode explains how supplements are regulated in the United States, what the Dietary Supplement Health and Education Act means for consumers, and why affiliate links matter.The discussion covers common red flags in supplement marketing, including fear-based messaging, exaggerated claims, lack of transparency, and misuse of credentials. It also

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19:50

Raw Milk: Risks and Realities

Real World Nutrition ·

2026/01/16

Raw milk is gaining attention as a so-called natural or superior alternative to pasteurized milk. This episode examines the science, safety standards, and public health data behind those claims. Topics include what raw milk is, why it is restricted in many states, how pasteurization works, and who is most at risk from unpasteurized dairy. The evidence behind alleged benefits is reviewed alongside the very real risks. Get the facts for informed choices.Read: Raw Milk: Risks and Realities Learn more

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28:05

Nutrition Facts Panel Part 2: Micronutrients, %DV,...

Real World Nutrition ·

2026/01/09

The Nutrition Facts Panel contains more than calories and macronutrients. In this episode, the focus shifts to micronutrients, percent Daily Values, and how to use this information without confusion or overwhelm.This second episode in a two-part series explains why certain vitamins and minerals appear on the label, what nutrients of concern really mean, how sodium, potassium, calcium, iron, and vitamin D fit into daily intake, and how to interpret percent Daily Value in a practical way. You

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24:16

How to Read the Nutrition Facts Panel: Serving Sizes,...

Real World Nutrition ·

2026/01/02

How to Read the Nutrition Facts Panel: Serving Sizes, Calories, and MacronutrientsNutrition labels are everywhere, but many people still find them confusing. This episode breaks down the Nutrition Facts panel in a clear, practical way. Learn what serving sizes really mean, how to interpret calories, and how fats, carbohydrates, and protein are listed so you can use food labels as a helpful tool rather than a source of stress. This is part one of a two-part series on understanding the Nutrition

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12:43

Mindful Drinking: What the Holidays Teach Us About...

Real World Nutrition ·

2025/12/26

Alcohol shows up often during holidays and celebrations, but the habits around drinking do not start or end there. In this episode, we take a realistic look at mindful drinking and what alcohol can teach us about our patterns, physiology, and decision-making.Topics include how alcohol affects hunger and cravings, why sleep quality suffers after drinking, common hangover myths, and what actually helps with recovery. This is not about judgment or restriction. It is about awareness, education, and

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17:10

Holiday Stress: Why It Happens and What to Do About It

Real World Nutrition ·

2025/12/19

Holiday stress feels unavoidable, but it is not random, and it is not a personal failure. In this episode, the realities of holiday stress are broken down, including why stress feels amplified this time of year, how the body responds to ongoing pressure, and why waiting for life to “calm down” before making changes rarely works. This conversation covers the physiology of stress, its impact on sleep, appetite, and energy, and what it means to protect your energy during a busy season. Practical,

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20:53

Winter Hydration Strategies for Real Life

Real World Nutrition ·

2025/12/12

Winter is a season when people often forget to hydrate, yet the body still needs consistent hydration to function well. This episode breaks down why hydration is often overlooked during cold weather, how dehydration shows up differently in winter, and simple ways to support energy, focus, digestion, immunity, and overall wellness. These strategies do not require trends or gimmicks. Just practical steps that work in real life. This episode pairs with the recent blog Holiday Hydration: Why You Still

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30:25

Realistic Holiday Habits: Staying Well Without the...

Real World Nutrition ·

2025/12/05

The holidays are not a test of discipline. In this episode, we talk about what realistic habits look like during a busy and food-centered season. This is about balance and permission to be human, not guilt, restriction, or trying to control every bite. Learn simple ways to support your health without falling into the trap of self-blame. This episode pairs well with the recent blog post on Holiday Eating Without the Guilt.

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19:09

Social Determinants of Health: What Food Access...

Real World Nutrition ·

2025/11/28

A practical look at how social determinants of health shape daily choices, especially when it comes to food access and programs like SNAP. This episode breaks down the real barriers people face, the assumptions that keep misinformation alive, and what it actually takes to support long term health in real world conditions.

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