Healing Outside The Box
173 episodes - English - Latest episode: about 2 months ago - ★★★★★ - 3 ratingsLet's all support each other to eat healthier and be well.
In this podcast, we'll discuss both mainstream and unconventional ways to live a healthy lifestyle.
Suggestions are welcome!
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Episodes
HOTB 198: How to get your nutrients covered on a ketogenic diet
December 21, 2018 01:29 - 11 minutes - 8.48 MBI somewhat reluctantly make a list of meal suggestions for a ketogenic diet this week. The reason I say reluctantly is because it is difficult to stay on this type of dietary regimen for very long. However, I'm aware that many people like to take off a quick 5 to 10 pounds after the holiday season is over. If you want copies of my recipe suggestions, feel free to email me on my website contact page, which is here. Starting in the new year, I will devote at least one podcast episode to Medi...
HOTB 197: The 411 on carb cycling
December 12, 2018 00:55 - 17 minutes - 14.7 MBCarb cycling, simply put, is alternating a ketogenic diet with a carbo loading diet. It is commonly used by elite athletes to optimize their lean body mass between athletic events with carbo loading just prior to an event. This can work with either a marathon or a boxing match. The question I'm posing here is: will it work as a long-term weight loss regimen? Recently I did a podcast episode on the ketogenic diet. It's episode 191 and you can find it here. If you want more information about...
HOTB 196: Music as therapy
December 04, 2018 00:31 - 13 minutes - 10.5 MBToday I bring you an episode that I had originally produced 3 years ago that may be another tool in the toolbox for healing. And it's music as therapy. Over the past 10 years there's been some increased interest in using music therapy for Alzheimer's patients, Parkinson's patients, and even people on the autism spectrum. I looked into music as a therapeutic tool for people with chronic diseases and stress related disorders. There are now music therapists who use music almost exclusively ...
HOTB 195: My favorite food charities
November 24, 2018 17:41 - 10 minutes - 7.47 MBTis' the season for thanks and giving. Having filled my belly with yummy food and expressed my thanks for having such a wonderful family and loving the great food I had, it's time to turn my thoughts to giving. I took a look around at the various food charities and what they are offering, and came up with a list of my favorite food charities. They are: 1. UNICEF... Here is the link to the page I recommend. 2. Drs. without Borders. They distribute a shelf stable supplement especially...
HOTB 194: Antioxidants are great! But why?
November 10, 2018 17:51 - 17 minutes - 13.3 MBWe've been all told to eat lots of colorful fruits and vegetables to get plenty of antioxidants. But how do they help us and, more to the point, why do we need them so badly? I look into this in this week's episode. Before I get into the antioxidants, I want to tell you about a couple of studies I ran across discussing the cardiovascular effects of all those energy drinks we're consuming now. Nutrition facts.org has a short video that sums it up quite nicely. Another NIH study looked at t...
HOTB 193: A review of the book "Meditation as Medicine"
November 03, 2018 00:34 - 15 minutes - 12.8 MBI thought I would review a book that describes a specific meditation technique brought to us from India, so that you can get a feel for how mainstream it can be. This book is called meditation as medicine, and I recommend getting the audiobook version of it If you're interested in this meditation. The author, Dhama Singh Khalsa, MD, converted to Sikhism. but describes this meditation as a spiritual technique rather than a religion. He goes into detail describing a form of meditation that...
HOTB 192: If you want to eat safe food, then your vote matters
October 27, 2018 01:02 - 22 minutes - 16.4 MBThis week I read the Democratic and Republican party platforms: both because you wouldn't have to and because I wanted to see exactly what they had to say about our right to eat healthy and safe food. It also turns out that our right to eat safe food is written right into the Constitution, as it should be. But the Democrats and Republicans are far apart when it comes to specifically what they want to accomplish, using food as a political football. First, I explain how much easier it is t...
HOTB 191: So, what is a ketogenic diet, exactly?
October 18, 2018 16:02 - 17 minutes - 13.3 MBHave you ever wondered why people on the Paleo diet can eat tons of steak, bacon, cheese, fried eggs, etc., and still lose weight? The somewhat "sciencey" explanation is uncovered here. The reason why nutritionists are not surprised that this happens is that the Paleo diet is really the Atkins diet with a new name. It is clearly effective for lowering weight and blood sugar. But will it increase your chances of getting heart disease and strokes? The Harvard health blog has a common sense a...
HOTB 190: My saliva diagnosed my disease. Will my skin cure it?
October 02, 2018 00:56 - 21 minutes - 15.6 MBI once again venture out of my comfort zone to tell the story about how I was diagnosed with muscular dystrophy 36 years ago and I've been waiting (at times not so patiently) for a cure ever since. I now have more reason to hope than I ever have, because gene therapy is indeed, right over the horizon. So I went tip-toeing through the literature to see what I can find that has happened over the past 5 or so years in gene therapy research. But first, I talk about a few articles that I though...
HOTB 189: The breaking news on edible schoolyard gardens
September 18, 2018 01:01 - 15 minutes - 12.6 MBAfter watching a couple of videos on YouTube about edible schoolyard gardens, I got all excited and decided to give you the latest updates on what's going on in schools around the country. If you're new to this edible schoolyard business, the person to look for is Alice Waters. You can find one of her videos here. I talked about a schoolyard garden video called Ed Utopia, which can be found here. If you have any questions or want suggestions about how to get started in your community, fe...
HOTB 188: The red squirrels vs. the blue squirrels
September 08, 2018 00:52 - 18 minutes - 13.1 MBThis episode really isn't about squirrels, or about politics, but what squirrels eat – namely peanuts. Doctors without Borders and UNICEF have been distributing a peanut-based nutrition supplement called Plumpy Nut for over 10 years. But you might be wondering – what about peanut allergies? As it turns out, peanut allergies are essentially unheard of in the African continent, India, and the Middle East. At the same time, the US and Great Britain have skyrocketing rates of peanut allergies –...
HOTB 187: Berries are berry good for you!
September 02, 2018 23:56 - 15 minutes - 12.1 MBToday I go lightly frolicking into the wonderful world of berries. Since making lists seems to be the thing to do with these types of blogs, I've listed 10 advantages to eating these berry delicious fruits. If you have any questions or simply want suggestions for berry recipes, feel free to contact me on my website contact page.
HOTB 186: Could the rise in obesity rates in our pets be related to our own?
August 26, 2018 00:47 - 13 minutes - 11 MBToday I compare the similarities and differences between the causes of obesity in our pets versus in ourselves. We are certainly still at the theory stage about all of this, but there are too many similarities to ignore. And I know that so many cat and dog lovers out there care about our furry friends. But first, I give you an update on the Dwayne Johnson trial, where he is suing Monsanto because he was told to spray roundup on school grounds and got terminal cancer. He was able to convinc...
HOTB 185: What is a chip diet? It's not what you think
August 18, 2018 02:51 - 14 minutes - 11.2 MBToday we talk about something called "the chip diet". Chip stands for "complete health improvement project". This diet has been proven with many studies to reduce blood sugar, blood cholesterol, blood pressure, and weight. What is there to lose? I also pose the question "Can we get a community "chip diet project" going in every city and town in the United States? I can't imagine anything that would be a better use of our taxpayer dollar.
HOTB 184: Could we have a leaky gut and a leaky brain? I dunno.
August 10, 2018 16:33 - 16 minutes - 12.3 MBToday I opened up a can of worms and discussed the possibility that we may be at risk of developing a leaky brain as well as a leaky gut. If you'd like to review previous episodes on leaky gut, I have many. Here are a few episode 165: the 411 on leaky gut. Part 1. Episode 166: the 411 on leaky gut. Part 2. Episode 122: what's the status of our gut bacteria? Well, it's complicated. As always, if you have any questions or suggestions for future topics, feel free to contact me on ...
HOTB 183: How to make a recipe your own
August 02, 2018 16:20 - 17 minutes - 14 MBHave you ever looked at a recipe and thought to yourself: I would like to make this, but I don't like brussels sprouts or I can't eat wheat flour? This week I go over how we can go about substituting an ingredient, or cooking technique, or a lower fat substitution, without ruining the recipe. But first, I bring to your attention a couple of great videos on you tube. The 1st is a Ted talk by Ron Tinley, the guy they call the guerrilla gardener. It is a great video if you looking for some ge...
HOTB 182: Probiotics and prebiotics: What's the difference?
July 25, 2018 00:03 - 15 minutes - 11.9 MBWe throw around the terms probiotics and prebiotics like they are the yin and yang of food microorganisms. Actually, they are complementary but not similar or opposites. In this episode, I define the terms and talk about how we can best utilize what we currently know about the positive effects of both of them, working together. Your G.I. tract will thank you. I mentioned a small NIH study that examines the health benefits of combining several strands of beneficial bacteria. It can be fou...
HOTB 181: It's Q & A time!
July 17, 2018 14:49 - 18 minutes - 13.6 MBI decided to do an episode answering frequently asked questions that I've gotten recently. Please get in touch with any nutrition questions for me and I'll include them in my next Q & A episode. You can comment on my website, which is here. I mentioned a list of the healthiest cooking oils. It can be found here.
HOTB 180: My return trip to the Massachusetts Medical Marijuana dispensary
July 08, 2018 23:57 - 20 minutes - 15.8 MBToday I play hooky and bring you an old-fashioned storytelling episode from last April. I tell about jumping through the hoops necessary to get my Medical Marijuana card and going to the Salem medical marijuana dispensary for my edibles. And as is usually the case with me, comedy ensues. Although it was not my intention, this ended up being a review of the official Medical Marijuana program in Massachusetts. I would love to hear your feedback if you have a Medical Marijuana card in anothe...
HOTB 179: Now that Bayer has purchased Monsanto, what's next? part 3
July 01, 2018 23:33 - 12 minutes - 8.97 MBFor my final part in this three-part series of the impact of the Bayer-Monsanto merger, I decided to check out what the farmers and the scientists think about this. As it turns out they have a lot to say. The farmers are worried about pesticide drift onto organic farms and a growing weed tolerance of their weeds to the roundup formulation. There also worried about getting cancer. What a surprise. You can read more from the article I quoted here. This NIH study talks about the harmful e...
HOTB 178: Now that Bayer has purchased Monsanto, what's next? Part 2
June 24, 2018 23:01 - 14 minutes - 11 MBI hate to be the bearer of bad news, but I have just found a few solid studies that have detected substantial amounts of the active ingredient of roundup and our food supply. So once again, I'm having the talk about how important it is for us to lead the way by example and avoid Monsanto products. A chemist from the FDA was quoted in an email as saying that he found detectable amounts of roundup in his children's granola cereal. You can read about glyphosate in granola and crackers in this...
HOTB 177: Now that Bayer has purchased Monsanto, what's next?
June 17, 2018 01:03 - 9 minutes - 7.2 MBNow that Bayer has purchased Monsanto and plans to make Monsanto's name disappear, will their bad boy reputation disappear as well? I don't know. I do know that we cannot forget what roundup and these harsh chemicals are doing to our food. I'm re-play a 2016 episode about Monsanto killing Vermont's GMO labeling bill. If you would like to contribute $1 or $2 or $3 to my new patreon page, I would so appreciate it! You can go to my patreon page to contribute. Thanks!
HOTB 176: The 411 on nutrition for healthy skin
June 11, 2018 00:54 - 15 minutes - 12.2 MBYou can avoid all those health magazines in the grocery store aisles if you're looking for ways to keep your skin looking young and healthy. And that's because most of all this is common sense. Eat fresh and healthy to look fresh and healthy. Does that sound pretty ho-hum boring? Well maybe. But... Would you rather feel not-bored, or feel young and beautiful at any age? I thought so. I mentioned a study done through the Royal Society of Medicine in London. You can find their website here....
HOTB 175: Is there racism in the food industry?
June 02, 2018 00:24 - 15 minutes - 11.1 MBFood activist Karen Washington was interviewed in the Guardian recently regarding racism in the food industry. I thought the timing was right to discuss her thoughts and the thoughts of so many people like Karen who are doing great things to promote healthy food for everyone. First, here is the link to her article in the Guardian. I recommend that you read the whole article because she has some terrific insights about this issue. This podcast called "the racist sandwich" talks about the ...
HOTB 174: The nutritional impact of having gastric bypass surgery
May 27, 2018 00:14 - 23 minutes - 17.2 MBAnyone who is considering having bypass surgery for weight loss may want to weigh the pros and cons before making such a commitment.Today I'll discuss some of the benefits and risks involved. However, I recommend having an ongoing dialogue with your physician if you're thinking about moving forward with it. Your physician may also recommend that you speak to another specialist before making your decision. I mentioned BMI, or body mass index, as an approximate way to determine the line betwe...
HOTB 173: Newsworthy notes from the food revolution summit
May 19, 2018 01:44 - 12 minutes - 9.71 MBTwo of the more notable experts from the food Revolution summit were Dr. Dean Ornish and Dr. Mark Hyman. They both are encouraging a plant- based, high-fiber diet for pretty much, whatever ails you. And what ails Americans, quite frankly, is a lot. I thought these 2 interviews were worth reviewing in this week's episode. As always, if you have any questions or want to suggest topics for future episodes, feel free to contact me on my website contact page
HOTB 172: How to eat healthy while saving time and money
May 11, 2018 19:50 - 22 minutes - 16.2 MBThis week I'm telling a funny story about my originally tragic story about my day on the witness stand in a criminal court case. I first posted this episode early in 2017, but justice is just as blind now. And, oh yes...I eventually get to the nutrition advice. Enjoy.
HOTB 171: Cliff notes from the food revolution summit
May 05, 2018 01:20 - 16 minutes - 12.3 MBThere are all sorts of exciting advances in food safety and nutrition, and these were outlined in several webinars at the nutrition revolution summit. I'm going to give you the highlights of what I thought were the 3 most interesting webinars, i.e., the advances made in discovering how to prevent or control Alzheimer's disease. For this podcast I'm concentrating on the food related advances, but if you're interested in looking into the genetic side of Alzheimer's disease, this website will...
HOTB 170: Nutrition in the news
April 27, 2018 00:43 - 15 minutes - 12.3 MBToday I talk about three nutrition stories in the news that I found particularly interesting. The 1st story is about a study comparing the recognized American Diabetes Association diet versus a plant-based diet for controlling and even preventing diabetes. Here is a link to the video. The 2nd story includes a word of caution about a new drug on the Internet that is being touted to remove your belly fat. If only!!! A link to an article that discusses this NIH study can be found here. If you...
HOTB 169: My trip to the Massachusetts Medical Marijuana dispensary
April 15, 2018 01:19 - 19 minutes - 15.2 MBI play hooky today and bring you a good old-fashioned storytelling episode. I first go to the recertification "Doctor." and then to the Salem, Massachusetts medical marijuana dispensary for my medical marijuana edibles. Even though I was trying to be as frivolous as possible, this ended up being a review of the medical marijuana program in Massachusetts. I would love to hear your feedback if you have an MM card in another state and have had better (or worse) luck with it. You can contact ...
HOTB 168: Autism Awareness Month
April 07, 2018 01:03 - 20 minutes - 15.2 MBApril 2nd was Autism awareness day, So I thought it might be a good time to talk about autism and the whole controversy circling around a possible connection between industrial farming chemicals and the increase in autism rates. The Autism Speaks website is a good place to start if you want to find general reliable information. Here is another article that discusses a possible link between industrial farming chemicals and autism in the Medical News today website. If you have any questi...
HOTB 167: How to avoid Monsanto products
March 30, 2018 00:34 - 17 minutes - 12.9 MBToday I'm giving you in episode that I had uploaded last year, with a few updates. Since the last taping, there was another march against Monsanto, once again led by a woman named Tami Canal. Once again, the march was a success. This draws attention to what I feel is a very important issue, which can get spun out of the news cycle by the latest Trumpnado. So I felt it was worth repeating. I start with a quote from Dr. Michael Gregor, who also watches Monsanto and their monkey business. His...
HOTB 166: The 411 on leaky gut. Part 2
March 24, 2018 00:13 - 14 minutes - 11.2 MBI'll give you even more reasons why you may want to reduce your stress level in this episode.That is, In addition to the obvious, which is to keep our heads from exploding with all the craziness that's happening in our society. It appears that we can help fix our leaky gut with meditation and other stress reduction techniques. But before I get into that, I get down and dirty with the controversy around whether or not you should be taking bone broth. This remedy is touted by Dr. Josh Axe, t...
HOTB 165: The 411 on leaky gut. Part 1
March 16, 2018 00:52 - 19 minutes - 14.6 MBIn the past, I have mentioned leaky gut with regard to gastrointestinal illnesses, Roundup, and even Alzheimer's disease. It might be time to spend an episode on leaky gut itself. I have been asked "what causes leaky gut?" and "how can I fix leaky gut once I have it?" Both are great questions that we would be discussing around the water cooler... if we weren't so embarrassed about this common ailment. There is an interesting article from the NIH that defines leaky gut in some detail. Thi...
HOTB 164: A review of the book "Eat Dirt" by Josh Axe
March 07, 2018 18:30 - 20 minutes - 14.9 MBDr. Axe is well known to some for his YouTube videos that promise cures for wrinkles, age spots, and thinning hair. To some of his critics, he is like Dr. Oz on steroids. But when he speaks about the overuse of sanitizers and GMO foods, does he have a point? Well yes and no. And I explain what I mean by that in this episode. I spoke about leaky gut in a few of my previous episodes, including episode 70, called "what's leaking now?" If you have any questions about what is undoubtedly a ...
HOTB 163: How to put the Mediterranean diet theory into practice
February 24, 2018 00:55 - 16 minutes - 11.8 MBSince I have been flapping my gums for a few weeks about dietary measures we can take to prevent or delay Alzheimer's disease, I probably should get into the details about my number 1 pick. And that is the Mediterranean diet. Okay. So how does that translate into breakfast, lunch, and dinner? In this week's episode, I go over the details of a Mediterranean eating plan and overall lifestyle. And the number 1 thing about a Mediterranean diet and lifestyle is, of course, to enjoy what you're...
HOTB 162: What's in this thing? A look at popular nutrition drinks
February 17, 2018 01:46 - 19 minutes - 14.8 MBYou may have noticed, among the onslaught of ads for pharmaceutical products, that Ensure is being marketed to you through your TV. I am sure they encouraged you to "ask your doctor if Ensure is right for you". Well, you don't need to ask now because I reviewed a few of the top-selling brands of nutritional drinks in terms of nutritional content, food safety, and overall value for the money. I didn't go over nutrition bars in this episode because I looked at the various bars in a previou...
HOTB 161: Possible alternative treatments for Alzheimer's disease. Part 4
February 08, 2018 17:42 - 19 minutes - 14.7 MBToday we have breaking news (or maybe fixing news) about ways that we can help prevent or delay the onset of Alzheimer's disease. In part 4, we review the non food related possible treatments. Just as a reminder, the gut health and the brain health are connected in ways that we are now still discovering. He is a link to a previous episode on gut health that drives home the importance of eating healthy to avoid toxic substances getting into your bloodstream and to your brain. I also mentio...
HOTB 160: Possible alternative treatments for Alzheimer's disease. Part 3
January 30, 2018 18:20 - 19 minutes - 14.6 MBIn part 3 of this Alzheimers series, I get into the nitty-gritty of food related things that we can do to help control or even prevent Alzheimer's disease. Spoiler alert: 2 words. Mediterranean diet. I mentioned that you can add vegetables without having to do salads in the winter. One option is roasted red pepper hummus. The recipe can be found on my recipe page, right here. I also mentioned natural sweeteners. If you're interested, you can get a monkfruit sweetener on Amazon, on this ...
HOTB 159: Possible natural treatments for Alzheimers disease...Part 2
January 19, 2018 17:33 - 18 minutes - 13.6 MBIn part 2 of this 3 part series, I go over non food related and food related risk factors for alzheimers disease. Spoiler alert: Both groups of risk factors are similar to those for cardiovascular disease and diabetes. Can you guess what this brings us back to? Our crappy food supply is, in part, related to the higher rates of all of these diseases. What can we do about it? I will give you suggestions in part 3. Stay tuned! I now have a Patreon Page! If you could be so kind as to dona...
HOTB 158: Possible alternative treatments for Alzheimer's disease. Part 1
January 11, 2018 01:59 - 12 minutes - 9 MBAfter reading the material for this episode, I have decided that I am now on a mission. I am a rebel with a cause. What cause, you ask? I have come to believe that it may be possible to stop the onslaught of Alzheimer's disease. But we must attack this problem head-on. And that means perhaps making sacrifices that we are presently not ready to make. But if we learn that making change matters, then it might matter enough for us to make these changes. In part 1 of this series on Alzheimer's ...
HOTB 157: My glass half-empty just turned upside down... A disabled woman's perspective on optimism
December 31, 2017 03:13 - 16 minutes - 12.1 MBI am venturing outside of my comfort zone to tell the story of a day in the life of a disabled woman. The disabled woman happens to be me, as I'm sure I couldn't convince anyone else to do the talking for me. My New Year's resolution this year is to become a glass half-full person. Not an easy task, as I am accustomed to using my sarcastic dry wit to get me through more than one difficult day. But if I push myself out of my cocoon and share my thoughts about what it feels like to be disab...
HOTB 156: The future is coming
December 20, 2017 00:47 - 13 minutes - 10.6 MBSince nearly no one wants to talk about zucchini during the holiday season, I have decided to post a repeat episode from last holiday season. This episode has no nutritional value whatsoever... So we can all relax. This story is about my trip to the New York City medical center (NYU) to be screened for a possible new treatment for my specific neuromuscular disease. At the time I had just been diagnosed with a specific type of myopathy under the muscular dystrophy umbrella, called Hereditary...
HOTB 155: Is food addiction a real thing or a bunch of baloney?... Part 3
December 12, 2017 00:47 - 14 minutes - 11.6 MBFor today's episode, we may be "fixing" America's problem with food addiction. Or maybe not. But at the very least, we can try to be more self-aware of what we eat, how much we eat, and why we eat. Do any of these self-help fixes really work to quiet down food cravings and overeating? I don't know. But it can't hurt to try. If you would like to talk to someone for support and encouragement, you can always hire me as your health and wellness coach! I can be reached at my website contac...
HOTB 154: Is food addiction a real thing or a bunch of baloney? ...Part 2
December 02, 2017 01:48 - 17 minutes - 13.1 MBI grazed over a number of articles that compare food addiction to other addictions, in terms of symptoms and treatments. One interesting article talks about dealing with food addiction, (although it's got a hype-ish title), can be found here. I also mention a study showing that certain nutrient deficiencies in obese people can increase the Risk of developing diabetes. It can be found here. As always, feel free to contact me on my contact page if you have any questions or suggestions fo...
HOTB 153: Is food addiction a real thing Or a bunch of bologna?
November 23, 2017 01:07 - 14 minutes - 10.9 MBYes. I'm going there. And by there, I mean discussing the pros and cons of seeing and treating food addiction in a similar way to alcohol or drug addiction. I discussed the link between eating and emotions in episode 86, which can be found here. Dr. Pamela Peeke has some strong opinions on the subject and reviews them in her book, "The hunger fix". During my rambling monologue about this (oh so sensitive) topic, I mention the DSM V criteria for eating disorders. If you're interested ...
HOTB 152: Interpreting your diet-related lab tests
November 10, 2017 01:34 - 25 minutes - 19.7 MBThe doctor's exam room can be an intimidating place when you're sitting there in your hospital gown, all drafty in the back, and all. Sometimes just getting the feel for the sound of all those lab tests and what they might mean, may make the experience less overwhelming. Today I go over several different groups, or panels, which screen your blood for signs of any problems. Here are the cliff notes, if you want to see the numbers in writing: Fasting blood sugar (FBS): 65-100 is normal. Yo...
HOTB 151: There is a new “Roundup” in town: the latest on GMOs and Monsanto
October 28, 2017 01:06 - 20 minutes - 18.3 MBI happen to live right smack in the middle of downtown Salem, Massachusetts. And as you may have heard, Salem is a pretty scary place right now, just a few days before Halloween. I recount my story of my recent trip downtown - having merged into a herd of tourists on a walking ghost tour of haunted Salem. Then I rambled my way into the meat of the episode, which was to reveal that Monsanto is putting out yet another questionable weed killer called dicamba. Here are the links that I menti...
HOTB 150: The mainstreaming of meditation
October 15, 2017 00:54 - 29 minutes - 21.4 MBI am proud and pleased to interview my sister, Peg Tiberio, on the benefits of meditation. Enjoy.
HOTB 149: A Review of Apps for Diabetic Eating
October 03, 2017 16:51 - 15 minutes - 11.5 MBIt seems that every year there are new tech aids and apps that pop up to help you with whatever problem you need to solve. It is no different with diabetes, because we may be looking at 50 million people in this country with diabetes or pre-diabetes before not too long. So today, I am looking at some apps that might help you with stabilizing your blood sugar and preparing healthy meals if you are one of those people. But first, I reach out to my listeners for help with keeping these episode...