Is there a “right” diet that will help me feel better? From low-carb to keto to anti-inflammatory diets, the internet is full of strong opinions—and conflicting results. Some people swear by these approaches. Others try them and stop quickly because they’re too hard, too restrictive, or simply don’t work. In this episode of Long Covid, MD, Dr. Zeest Khan sits down with food writer and chronic illness advocate Stephanie Weaver to unpack a more realistic and sustainable approach to diet. This conversation focuses on: how to think about food triggers what elimination diets are actually for why strict diets can backfire and how to approach dietary changes safely and without added stressStephanie shares her personal experience living with multiple chronic conditions, including migraine disease, and explains how she developed a step-by-step approach to identifying food triggers—without falling into rigid or overwhelming diet rules. If you’re considering changing your diet to improve symptoms, this episode will help you think through that decision in a more grounded, practical way. Chapters 00:00 Diet & Chronic Illness 03:03 Stephanie’s Story 08:37 Food Triggers Explained 11:38 Risks of Restrictive Diets 15:55 A Safer Approach 20:33 Key Takeaways Key Takeaways Elimination diets are not one-size-fits-all They are a tool to identify your specific triggers—not a universal solution. Strict diets can increase stress and backfire Overly restrictive plans can add emotional and physical strain, especially in chronic illness. A gradual, flexible approach works better Slow, intentional changes are more sustainable—and more informative. About Stephanie Weaver Stephanie Weaver is a food writer, public health professional, and chronic illness advocate. She developed The Migraine Relief Plan, a structured approach to identifying food triggers for migraine disease. She is also the author of: The Migraine Relief Plan (cookbook + program) Bitter Sweet (memoir about chronic illness, food, and family) Connect with Stephanie Weaver Website: https://stephanieweaver.com Social: @sweavermph (all platforms) More from Long Covid, MD If you want deeper dives into treatments, research, and how to navigate complex illness: 👉 Subscribe to the newsletter: https://longcovidmd.com Physician-written breakdowns of treatments Practical strategies for navigating care Audio versions available for every article Disclaimer This content is for educational purposes only and does not constitute medical advice. Always consult your healthcare provider before making significant changes to your diet or treatment plan. Keywords (for search optimization) elimination diet chronic illness, food triggers migraine, diet and inflammation, long covid diet, elimination diet safety, chronic illness nutrition, anti inflammatory diet, migraine diet triggers Support the show Subscribe for free written summaries of each episode, resources, and more. LongCovidMD.substack.com/subscribe Support by donating at BuyMeACoffee
