Eat Your Greens with Dr. Black | From nutrition to everyday habits—health made doable

Dr. Angela Black
  • 5.0 (17)
  • NUTRITION
  • UPDATED SEMIMONTHLY

Eat Your Greens with Dr. Black is your practical guide to building healthy changes that last. Rooted in nutrition and lifestyle medicine, each episode offers science-backed strategies and real-life tips you can actually use—whether you’re a busy parent, managing a chronic condition, or simply want to feel better in your daily life. From food and meal planning to sleep, movement, and stress management, Dr. Black brings clarity and compassion to the challenges of making change. Tune in for actionable takeaways and encouragement to help you eat well, live well, and thrive.

  1. Beef Tallow vs Seed Oils: The Science Behind the Controversy

    1D AGO

    Beef Tallow vs Seed Oils: The Science Behind the Controversy

    Text Dr. Black your questions or comments. Dietary fat is one of the most confusing topics in nutrition. One decade it’s the villain. The next, it’s the hero. Right now, social media is telling us that seed oils are toxic and beef tallow is a health food. In this episode, I break down dietary fat in a way that’s practical and evidence-based but not boring. I explain what fat is, why we need it, how different types of fat behave in the body, and why the current seed-oil-versus-tallow debate misses the real issue. I also talk about omega-6 fats, inflammation, frying, and why focusing on the whole food package matters more than demonizing individual ingredients. Finally, I share simple, doable strategies to help you use fat intentionally — supporting long-term cardiometabolic health without turning food into a math problem. In this episode, you’ll learn: What fat is and why it’s essential for healthThe difference between saturated, monounsaturated, and polyunsaturated fatsWhy omega-6 fats are not inherently inflammatoryWhy frying is the real problem — not which oil you useHow seed oils and beef tallow are both processed for safety and stabilityPractical ways to reduce saturated fat and increase healthier fatsHow to use fat where it actually adds flavor and satisfactionResources & links: Avocado Green Goddess Dressing Cooking Oils & Fats from Health Meets Food and the American Academy of Culinary Medicine.  If you enjoyed this episode, please take a moment to rate it, leave a review, and most importantly, share it with a friend! Don't forget to visit the show website and subscribe! For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. Please note that the "Send Dr. Black a Text" feature at the top of the show notes does NOT allow me to respond directly. Please include your contact information or email me at dr.black@eatgreenswithdrblack.com. I am happy to answer general questions related to the information presented on this podcast. Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    22 min
  2. How to Make Carbs Work for You (Not Against You)

    MAR 2

    How to Make Carbs Work for You (Not Against You)

    Text Dr. Black your questions or comments. Carbs have a reputation problem. We’re often told they’re the reason for weight gain, blood sugar issues, and that afternoon crash—so the solution must be to cut them out. But that approach usually backfires. Not because people lack discipline, but because carbs are deeply woven into the foods we love, our cultures, and our daily routines. In this episode, I move beyond sugar and talk about starchy foods like rice, potatoes, pasta, and bread—the foods many people feel guilty about eating. Here’s the truth: Carbs aren’t evil. But how much we eat, how processed they are, and even how we eat them makes a big difference in how our bodies respond. Instead of fear or restriction, this episode focuses on simple ways to make carb-rich foods work better for you—so you can enjoy them without the energy crash or constant hunger. I share five easy, practical “carb hacks” you can start using right away, including: Keeping the structure of carbs intact (think skins & whole grains)Pairing carbs with protein and healthy fats so they’re more fillingThe secret hack to make starch healthierChoosing carbs that also support gut healthEven changing the order you eat foods at a mealNo extreme diets. No cutting out foods you love. Just smarter, more thoughtful choices that add up over time. If you’ve ever felt stuck between “carbs make me feel bad” and “I don’t want to give them up,” this episode is for you. If you enjoyed this episode, please take a moment to rate it, leave a review, and most importantly, share it with a friend! Don't forget to visit the show website and subscribe! For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. Please note that the "Send Dr. Black a Text" feature at the top of the show notes does NOT allow me to respond directly. Please include your contact information or email me at dr.black@eatgreenswithdrblack.com. I am happy to answer general questions related to the information presented on this podcast. Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    15 min
  3. How Bad is Sugar, Really?

    FEB 16

    How Bad is Sugar, Really?

    Text Dr. Black your questions or comments. Sugar is one of the most confusing topics in nutrition — not because it’s inherently complicated, but because it’s often discussed in extremes. In this episode, I take a step back and focus on making the science of sugar clear, practical, and usable. The goal isn’t to eliminate sugar or label foods as “good” or “bad,” but to help you understand how different forms of sugar affect the body so you can make choices that actually support your health. We talk through what sugar really is, how glucose and fructose are handled differently, and why sugar packaged in whole foods like fruit behaves very differently than sugar in juice, soda, or processed foods. I also address the idea of “sugar addiction” and explain why cravings are real — but not the same thing as true addiction — and why they tend to fade when the body is supported properly. You’ll also learn why switching to “natural” sugars like honey or coconut sugar doesn’t meaningfully change the metabolic impact, and which sweeteners actually make more sense when you want something sweet. This episode is designed to give you skills, not rules: How to think about sugar without fear or guiltHow to read labels without getting lost in marketing claimsHow to reduce added sugar without tracking calories or feeling deprivedHow to make small shifts that add up over timeKey takeaway: Health becomes much more doable when you understand why certain choices work better than others. Sugar doesn’t need to be eliminated — it just needs to be placed in the right context. If you enjoyed this episode, please take a moment to rate it, leave a review, and most importantly, share it with a friend! Don't forget to visit the show website and subscribe! For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. Please note that the "Send Dr. Black a Text" feature at the top of the show notes does NOT allow me to respond directly. Please include your contact information or email me at dr.black@eatgreenswithdrblack.com. I am happy to answer general questions related to the information presented on this podcast. Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    23 min
  4. How Habits Really Form: Three Science-Backed Strategies for Lasting Change

    FEB 2

    How Habits Really Form: Three Science-Backed Strategies for Lasting Change

    Text Dr. Black your questions or comments. Is willpower really the key to success? Not according to neuroscience. In this episode, I walk you through what truly drives habit formation — and why biology, mood, stress, sleep, hormones, and environment matter far more than discipline. We’ll explore: Why habits are your brain’s “energy-saving mode”How repetition, context, and reward shape behaviorWhy identity (“I’m the kind of person who…”) mattersThree strategies scientists agree reliably build lasting habitsSimple, actionable examples for nutrition, movement, sleep, and productivityYou’ll also learn bonus tools like the One-Minute Rule, the Five-Second Rule, and friction-reducing tricks to make healthy choices the easiest choices. This episode builds on the weight loss biology episode and gives you a roadmap for sticking with your goals — without relying on motivation alone. If you enjoyed this episode, please take a moment to rate it, leave a review, and most importantly, share it with a friend! Don't forget to visit the show website and subscribe! For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. Please note that the "Send Dr. Black a Text" feature at the top of the show notes does NOT allow me to respond directly. Please include your contact information or email me at dr.black@eatgreenswithdrblack.com. I am happy to answer general questions related to the information presented on this podcast. Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    17 min
  5. Your Body Isn’t the Problem: The Science Behind Rebound Weight Gain

    JAN 19

    Your Body Isn’t the Problem: The Science Behind Rebound Weight Gain

    Text Dr. Black your questions or comments. Most people who go on weight-loss diets regain the weight — and often gain back even more. In this episode, I explain why that happens and why it’s not a personal failure. It’s biology. I walk you through how rapid weight loss slows your metabolism, reduces muscle mass, shifts key hormones like leptin and ghrelin, increases cravings, and intensifies hunger — creating the perfect setup for rebound weight gain. You’ll also learn: How metabolic adaptation worksWhy losing muscle is more damaging than you thinkThe hormonal “push-pull” that drives hunger after dietingWhy yo-yo dieting increases health risksAnd most importantly — evidence-based strategies that actually support long-term metabolic healthWe’ll talk about how to build meals that keep you full, how to stabilize hunger hormones, and how to choose foods that work with your biology rather than against it. If you’re tired of the cycle of diets that don’t last, this episode offers a clearer, kinder, and more sustainable way forward. If you enjoyed this episode, please take a moment to rate it, leave a review, and most importantly, share it with a friend! Don't forget to visit the show website and subscribe! For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. Please note that the "Send Dr. Black a Text" feature at the top of the show notes does NOT allow me to respond directly. Please include your contact information or email me at dr.black@eatgreenswithdrblack.com. I am happy to answer general questions related to the information presented on this podcast. Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    21 min
  6. Heart Disease Starts Early, Prevention Starts Now - with Dr. Kelly Ratheal

    JAN 5

    Heart Disease Starts Early, Prevention Starts Now - with Dr. Kelly Ratheal

    Text Dr. Black your questions or comments. Heart disease has been the #1 cause of death in the U.S. for decades — but it doesn’t have to be your future. In this episode, I talk with Dr. Kelly Ratheal, a cardiologist and lipid specialist with a strong focus on prevention and lifestyle medicine. We dig into: Why heart disease often begins long before adulthoodHow family history influences your riskWhen kids and teens should be screenedThe difference between LDL cholesterol and triglyceridesWhat your triglycerides reveal about insulin resistanceThe truth about statinsWhy building muscle may be the most powerful metabolic tool you haveThe lifestyle habits that actually lower riskHow small, doable changes compound into major long-term benefitsDr. Ratheal’s “blood, sweat, and tears” framework is both honest and motivating. Whether you're managing cholesterol, concerned about family risk, or simply trying to protect your health, this episode will give you clarity and confidence. Find Dr. Ratheal at NBPreventionDocs.com Health Made Doable — one step at a time. If you enjoyed this episode, please take a moment to rate it, leave a review, and most importantly, share it with a friend! Don't forget to visit the show website and subscribe! For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. Please note that the "Send Dr. Black a Text" feature at the top of the show notes does NOT allow me to respond directly. Please include your contact information or email me at dr.black@eatgreenswithdrblack.com. I am happy to answer general questions related to the information presented on this podcast. Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    44 min
  7. Five Easy Ways to Protect Your Healthspan

    12/15/2025 · BONUS

    Five Easy Ways to Protect Your Healthspan

    Text Dr. Black your questions or comments. In this short solo episode — a preview of Season 3 — Dr. Black shares a practical, uplifting look at how to live not just longer, but better. You’ll learn why chronic diseases like heart disease, diabetes, fatty liver, and dementia are more connected than most people realize — and how that’s actually good news. Using evidence-based, doable strategies, Dr. Black walks through five simple ways to add years to your life and life to your years — starting with what you can add to your plate, not what you have to take away. 🌿 Topics include: How common chronic diseases share the same root causesThe power of beans, greens, and berries for long-term healthWhy fiber and variety matter more than perfectionEncouragement to start small — it’s never too late to change your trajectorySeason 3 of Eat Your Greens launches in January! Subscribe at www.eatgreenswithdrblack.com so you never miss an episode. 💚 From nutrition to everyday habits — Health Made Doable. If you enjoyed this episode, please take a moment to rate it, leave a review, and most importantly, share it with a friend! Don't forget to visit the show website and subscribe! For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. Please note that the "Send Dr. Black a Text" feature at the top of the show notes does NOT allow me to respond directly. Please include your contact information or email me at dr.black@eatgreenswithdrblack.com. I am happy to answer general questions related to the information presented on this podcast. Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    13 min
  8. The Grinch's Guide to Holiday Stress (Replay)

    12/01/2025

    The Grinch's Guide to Holiday Stress (Replay)

    Text Dr. Black your questions or comments. As we wrap up Season 2 and get ready for an exciting new year of Eat Your Greens, I wanted to revisit a few of my favorite episodes from the past — ones that still feel just as relevant today. Whether you’re hearing this for the first time or giving it another listen, I hope it reminds you how small, everyday choices can really add up to better health. Season 3 launches in January with fresh conversations and new inspiration — but for now, enjoy this encore presentation from Eat Your Greens.  It's the holiday season and, if you're like most people, I know you’ve probably got a ton of pre-holiday prep to do right now, some of you are traveling this week and have to get the last minute packing done, or maybe you’re hosting a huge family meal and are listening to this episode while baking in the kitchen. Or maybe you’re one of my international listeners and you’re just having a pleasant late November Monday. Regardless of where you are or how busy your schedule is, I want you to know that I’m thankful that you chose to spend your time with me. My topic today is not directly about nutrition, although it is about health – specifically mental health – and what might be the single most effective and easy thing you can do to boost it. If you’re like me and are feeling extra stressed out and anxious this year, this episode is for you! If you enjoyed this episode, please take a moment to rate it, leave a review, and most importantly, share it with a friend! Don't forget to visit the show website and subscribe! For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. Please note that the "Send Dr. Black a Text" feature at the top of the show notes does NOT allow me to respond directly. Please include your contact information or email me at dr.black@eatgreenswithdrblack.com. I am happy to answer general questions related to the information presented on this podcast. Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    24 min
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Eat Your Greens with Dr. Black is your practical guide to building healthy changes that last. Rooted in nutrition and lifestyle medicine, each episode offers science-backed strategies and real-life tips you can actually use—whether you’re a busy parent, managing a chronic condition, or simply want to feel better in your daily life. From food and meal planning to sleep, movement, and stress management, Dr. Black brings clarity and compassion to the challenges of making change. Tune in for actionable takeaways and encouragement to help you eat well, live well, and thrive.

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