The Well-ISH Podcast

Derek & Anthony
  • 5.0 (2)
  • Health & Fitness

The Well-ISH Podcast Brought to you by Iowa Specialty Hospitals & Clinics The Well-ISH Podcast is your space for honest, approachable conversations about health, fitness, and wellness—without the extremes. Hosted by Derek Groathouse, MS, RDN, CPT and Anthony Kinley, MS, RDN, two registered dietitians working in healthcare, the show explores what it actually looks like to live well in real life. Through thoughtful conversation with each other and guests, we unpack nutrition, movement, mindset, and the realities of navigating health in busy, imperfect seasons. Just practical insights, meaningful dialogue, and a refreshing perspective on what it means to live well…ish. This podcast is for informational purposes only and is not intended to replace medical advice or a physician’s evaluation. Always consult your healthcare provider regarding any personal health concerns.

  1. 3d ago

    Episode 042 - Life After Breast Cancer: Wendy's Story, One Year Later | The Well-ISH Podcast

    What does life look like after breast cancer treatment? In recognition of Breast Cancer Awareness Month, Derek and Anthony welcome Wendy back to the Well-ISH Podcast nearly one year after she first shared her breast cancer journey. When Wendy joined the podcast the first time, she was in the middle of treatment and preparing for surgery. This time, she reflects on everything that has happened since—from surgery and radiation to returning to work, receiving a clear follow-up mammogram, and beginning to find a sense of normalcy again. But moving forward doesn't mean forgetting what happened. Wendy shares how cancer has changed the way she approaches her health, relationships, time, and the things she wants to experience. She talks about prioritizing travel, learning to say no, appreciating ordinary moments, and being more intentional about maintaining the relationships that matter to her. The conversation also explores some of the parts of life after treatment that aren't always visible—including an unexpected emotional response when Wendy found herself back in a chemotherapy room and the importance of connecting with people who understand what you've been through. In this episode:Where Wendy is now, nearly one year after her first conversationReturning to work and finding normalcy after treatmentSurgery, radiation, and the realities of recoveryHow her health and daily habits have changedSetting new goals and making plans for the futureWhy cancer changed the way she thinks about timeLearning to say no and prioritize what mattersFinding community with other people affected by cancerThe value of mentorship and shared experiencesThe emotions that can remain after treatment endsAppreciating the small, everyday momentsFinding something positive to hold onto during difficult seasonsWendy describes her experience as a "bump in the road"—one that has changed her perspective on what she wants from the life ahead. Her message for someone going through something difficult is simple: keep looking for the positive, even when it's something small, and keep fighting to see the light at the end of the tunnel. This episode is part of our recognition of Breast Cancer Awareness Month and a reminder that behind every diagnosis is an individual story—and no one should have to navigate that story alone. DisclaimerThis podcast is for educational and informational purposes only and is not a substitute for individualized medical or mental health advice, diagnosis, or treatment. Wendy's experience represents her individual cancer journey and should not be interpreted as representative of every breast cancer diagnosis, treatment, or prognosis. Please consult an appropriate healthcare professional regarding your individual needs.

  2. Sep 24

    Episode 041 - Structure Creates Freedom: Building Health Habits That Last | The Well-ISH Podcast

    What actually happens when you stop trying to get everything right and just focus on being consistent? In this episode of the Well-ISH Podcast, Derek and Anthony reflect on Derek's health and fitness journey over the past year and how building more structure around nutrition, running, and everyday habits has changed his approach to health. The conversation starts with a simple realization: meaningful progress usually isn't the result of one massive effort. It's the accumulation of small actions repeated consistently over time. Derek shares how tracking his nutrition and training has helped him better understand his habits—not as a way to judge individual choices, but as a tool for curiosity. They discuss how structure can actually create more freedom, why one meal or missed workout doesn't ruin your progress, and how simplifying a goal can make consistency much easier. The conversation also tackles the all-or-nothing mentality that can make health feel more complicated than it needs to be. A donut at breakfast doesn't determine what you eat for dinner. Missing a few workouts doesn't mean the entire week is lost. You can simply make the next decision. In this episode:Why consistency matters more than massive short-term effortHow Derek's approach to health has changed over the past yearWhy structure can actually create more freedomUsing tracking as a tool for curiosity rather than judgmentWhat Derek has learned from tracking his nutritionSimplifying exercise to "Did I run or didn't I?"Why one missed workout doesn't ruin your weekWhy one food choice doesn't ruin your dayMoving away from an all-or-nothing mindsetWhy food is just foodBuilding a nutrition foundation while still eating foods you enjoyBreaking big health goals into smaller, solvable problemsThe importance of support and celebrating progressYou don't have to solve everything at once. Simplify the problem, find the next action you can take, and keep going. Over time, those small decisions give you the structure—and eventually the freedom—to do more. ------------- More About Our Organization: Iowa Weight Loss Specialists (http://iowaweightloss.com) Iowa Specialty Hospitals & Clinics (http://www.iowaspecialtyhospital.com/) Disclaimer: This podcast is for educational purposes only and is not a substitute for individualized medical, nutrition, or mental health advice. Please consult an appropriate healthcare professional regarding your individual needs.

  3. Sep 17

    Episode 040 - Doing Hard Things & Building a Life You Actually Enjoy | The Well-ISH Podcast

    What are you actually working toward when you try to improve your health? In this episode of the Well-ISH Podcast, Derek and Anthony step away from the usual nutrition science to talk about fulfillment, doing hard things, behavior change, and why improving your health needs to eventually translate into something bigger than yourself. They discuss why fulfillment doesn't necessarily come from doing what feels good in the moment, how difficult experiences can help us grow, and why the "hard thing" looks different for everyone. The conversation also comes back to food. Healthy eating doesn't have to mean removing everything you enjoy. Building a strong nutrition foundation can actually give you more flexibility to enjoy the chocolate cake at a birthday, try new foods, and stop labeling individual choices as "good" or "bad." In this episode:Why fulfillment often requires doing hard thingsThe difference between pleasure and fulfillmentWhy your "hard thing" is different from someone else'sTaking action instead of waiting for motivationWhy we shouldn't label foods as right or wrongBuilding a strong nutrition foundationWhy enjoying food mattersHow health habits need to evolve as you doMoving past the idea of "self-sabotage"Why self-improvement shouldn't end with yourselfUsing your health to better show up for your family, friends, and community Improving your health isn't about eventually arriving at some perfect version of yourself. It's about continuing to evolve, learning what matters to you, and building a healthier life that allows you to show up for the things—and people—that matter most. Books Mention: Do Hard Things — Steve Magness Explores how to develop resilience and navigate difficult situations without relying on traditional ideas of "toughness." The Passion Paradox — Steve Magness & Brad Stuhlberg Explores the benefits and potential downsides of pursuing passion and how to develop a healthier relationship with achievement. More About Our Organization: Iowa Weight Loss Specialists (http://iowaweightloss.com) Iowa Specialty Hospitals & Clinics (http://www.iowaspecialtyhospital.com/) Disclaimer: This podcast is for educational purposes only and is not a substitute for individualized medical, nutrition, or mental health advice. Please consult an appropriate healthcare professional regarding your individual needs.

  4. Sep 10

    Episode 039 - Are Certain Foods Really Causing Inflammation? | The Well-ISH Podcast

    Inflammation has become one of the biggest buzzwords in nutrition. Certain foods are labeled "inflammatory," others are marketed as "anti-inflammatory," and we're often left believing that eliminating the right foods is the key to reducing inflammation. But nutrition isn't that simple. In this episode of the Well-ISH Podcast, Derek and Anthony break down what inflammation actually is, the difference between acute and chronic inflammation, and what the evidence around anti-inflammatory eating really tells us. The biggest takeaway? Your overall dietary pattern matters far more than any individual food. They discuss foods commonly associated with inflammation, foods that make up an anti-inflammatory dietary pattern, Mediterranean and DASH-style eating patterns, antioxidants, fiber, fats, herbs and spices, and practical ways to improve your nutrition without completely overhauling everything you eat. In this episode:Acute vs. chronic inflammationWhat "inflammatory foods" actually meansWhy one food doesn't suddenly make you inflamedAdded sugar, refined grains, saturated fat, and trans fatFoods associated with lower inflammationMediterranean and DASH dietary patternsFiber, gut health, and inflammationOmega-3 and unsaturated fatsFruits, vegetables, and antioxidantsHerbs and spicesWhy food swaps can be more sustainable than completely changing your dietHow to build an anti-inflammatory dietary foundationWhy mechanisms don't always translate into real-world health outcomes The goal isn't to eat a perfectly "anti-inflammatory" diet. It's to build a dietary pattern you enjoy, can maintain, and that consistently provides your body with the foods and nutrients associated with better long-term health. FIND OUT MORE ABOUT US HERE: Iowa Weight Loss Specialists (http://iowaweightloss.com) Iowa Specialty Hospitals & Clinics (http://www.iowaspecialtyhospital.com/) Disclaimer: This podcast is for informational purposes only and does not constitute medical advice. Listeners should consult with a qualified healthcare professional before making any health-related decisions. The hosts and guests are not responsible for any outcomes related to actions taken based on the content of this podcast.

  5. Sep 2

    Episode 038 - Meet Dr. Sam Memmelaar: Foot & Ankle Surgeon | The Well-ISH Podcast

    When should foot or ankle pain be evaluated by a specialist—and does seeing a foot and ankle surgeon automatically mean you're headed for surgery? In this episode of the Well-ISH Podcast, Anthony sits down with Dr. Sam Memmelaar, a new foot and ankle surgeon with Iowa Specialty Hospitals & Clinics. Dr. Memmelaar shares the path that brought him from Grand Rapids, Michigan, to Iowa, medical school in Des Moines, surgical residency in Orlando, and ultimately back to Iowa to provide foot and ankle care in northern Iowa. They also discuss why he chose foot and ankle surgery, the wide range of conditions a foot and ankle specialist can treat, and his philosophy of finding the right treatment for each individual patient—not simply jumping straight to surgery. IN THIS EPISODE: * Meet Dr. Sam Memmelaar * Why he chose foot and ankle surgery * His journey from Michigan to Iowa and Florida—and back to Iowa * What a foot and ankle specialist actually treats * Sprains, strains, fractures, and acute injuries * Chronic foot and ankle pain * Flat feet, deformities, and biomechanical concerns * Surgical vs. nonsurgical treatment options * Why treatment should be individualized to the patient * Bringing specialty foot and ankle care closer to northern Iowa communities Dr. Memmelaar will provide clinic care in Garner and Mason City, with surgeries performed at Iowa Specialty Hospital in Belmond. Learn More: Iowa Weight Loss Specialists: http://iowaweightloss.com Iowa Specialty Hospitals & Clinics: http://www.iowaspecialtyhospital.com/ ---------------------------------------- Disclaimer This podcast is for informational and educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider regarding your individual health needs.

  6. Aug 7

    Episode 037 - Sleep Apnea, REM Sleep & Better Sleep Habits Explained | The Well-ISH Podcast

    Why do so many people wake up feeling exhausted—even after getting eight hours of sleep? In this episode of the Well-ISH Podcast, Anthony sits down with Debbie Bock, a Registered Sleep Technologist with more than 16 years of experience helping patients diagnose and treat sleep disorders. Together they discuss what actually happens during a sleep study, how sleep apnea affects your body, why sleep quality matters more than sleep quantity, and the simple habits that can dramatically improve your sleep. Debbie also shares practical advice on creating a better sleep environment, the role of caffeine, alcohol, blue light, temperature, and why most consumer sleep trackers shouldn't be treated as medical devices. Whether you're struggling with poor sleep, wondering if you have sleep apnea, or simply want to improve your health, this episode is packed with practical, evidence-based information. In this episode:What happens during an overnight sleep studyThe four stages of sleep explainedWhy sleep quality is more important than total sleep timeCommon signs of sleep apneaWhy untreated sleep affects your heart, metabolism, memory, and overall healthThe ideal bedroom temperature for sleepHow caffeine, alcohol, and blue light affect sleepShould you trust your smartwatch or sleep tracker?Tips for building better sleep habitsWhy sleep should be viewed as preventative healthcare Sleep impacts nearly every system in your body—and improving it may be one of the most powerful things you can do for your long-term health. Learn More: Iowa Weight Loss Specialists: http://iowaweightloss.com Iowa Specialty Hospitals & Clinics: http://www.iowaspecialtyhospital.com/ The information shared in this podcast is intended for educational purposes only and should not be considered medical advice. Every individual has unique health needs and medical circumstances. Please consult your physician or another qualified healthcare professional if you have concerns about your sleep, suspect a sleep disorder, or are considering treatment. The opinions expressed in this episode are those of the hosts and guest and are based on current evidence and clinical experience available at the time of recording. They are not intended to replace individualized medical care.

    Episode 037 - Sleep Apnea, REM Sleep & Better Sleep Habits Explained | The Well-ISH Podcast

  7. Jul 31

    Episode 036 - Can Alcohol Fit Into a Healthy Lifestyle? | The Well-ISH Podcast

    Alcohol is one of the most common parts of social life—but it's also one of the most misunderstood topics in nutrition. In this episode of the Well-ISH Podcast, Derek and Anthony take an evidence-based look at alcohol and discuss how it affects calories, sleep, appetite, decision-making, and overall health. Rather than telling you whether you should or shouldn't drink, this conversation is about helping you make informed decisions. They explore where alcohol fits into a healthy lifestyle, why dose matters, how timing affects sleep, and why some of the biggest headlines about alcohol often miss the bigger picture. They also discuss the role of community, relationships, and social connection—highlighting why sharing a drink with friends isn't the same as simply consuming alcohol in isolation. In this episode:Why alcohol contains calories (even without carbs)How alcohol affects sleep quality and recoveryWhy one drink is different from several drinksAlcohol's impact on hunger and food choicesThe relationship between alcohol and weight lossUnderstanding current alcohol recommendationsThe importance of timing and moderationWhy social connection may matter more than the drink itself Whether you drink regularly, occasionally, or not at all, this episode provides practical, evidence-informed information to help you better understand alcohol and its role in your health. Have a topic you'd like us to discuss? Leave a comment below or email us—we'd love to hear your ideas for future episodes. The information shared in this podcast is intended for educational purposes only and should not be considered medical advice. Every individual has unique health needs, medical conditions, and personal circumstances. Please consult your physician, registered dietitian, or another qualified healthcare professional before making changes to your diet, exercise routine, medications, or lifestyle. This episode is not intended to encourage alcohol consumption. Our goal is to provide evidence-based information to help listeners make informed decisions about alcohol and understand its potential effects on health, nutrition, sleep, and overall well-being. If alcohol has negatively impacted your health or personal life, or if you have concerns about your relationship with alcohol, we encourage you to speak with a qualified healthcare professional.

    Episode 036 - Can Alcohol Fit Into a Healthy Lifestyle? | The Well-ISH Podcast

  8. Jul 23

    Episode 035 - How Dietitians Fit Their Favorite Food into a Healthy Diet | The Well-ISH Podcast

    Do you have to give up pizza, burgers, desserts, or your favorite coffee drinks to live a healthy lifestyle? Probably not. In this episode, Derek and Anthony share some of their favorite foods—from smash burgers and pizza to cereal, baked goods, and sweetened coffee—and explain how they fit those foods into an overall healthy lifestyle. Rather than focusing on restriction, this conversation explores sustainability, balance, and building a nutritional foundation that allows you to enjoy the foods you love without guilt. Along the way, they also discuss training for upcoming races, consistency versus perfection, and why flexibility is often more valuable than following the "perfect" diet. In this episode:Why restrictive diets rarely lastHow dietitians actually eat their favorite foodsThe role of protein, fiber, and meal structureWhy pizza isn't the problemBurgers, cereal, coffee, desserts, and moderationHow to enjoy treats without feeling guiltyBuilding habits that last for years—not weeksWhy consistency beats perfection every time Healthy eating isn't about avoiding your favorite foods—it's about learning how they fit into a lifestyle you can enjoy for the long term Learn More: Iowa Weight Loss Specialists: http://iowaweightloss.com Iowa Specialty Hospitals & Clinics: http://www.iowaspecialtyhospital.com/ Disclaimer This podcast is for informational and educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider regarding your individual health needs.

    Episode 035 - How Dietitians Fit Their Favorite Food into a Healthy Diet | The Well-ISH Podcast
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Ratings & Reviews

5
out of 5
2 Ratings

About

The Well-ISH Podcast Brought to you by Iowa Specialty Hospitals & Clinics The Well-ISH Podcast is your space for honest, approachable conversations about health, fitness, and wellness—without the extremes. Hosted by Derek Groathouse, MS, RDN, CPT and Anthony Kinley, MS, RDN, two registered dietitians working in healthcare, the show explores what it actually looks like to live well in real life. Through thoughtful conversation with each other and guests, we unpack nutrition, movement, mindset, and the realities of navigating health in busy, imperfect seasons. Just practical insights, meaningful dialogue, and a refreshing perspective on what it means to live well…ish. This podcast is for informational purposes only and is not intended to replace medical advice or a physician’s evaluation. Always consult your healthcare provider regarding any personal health concerns.

Information

  • Creator
    Derek & Anthony
  • Years Active
    2025 - 2026
  • Episodes
    42
  • Rating
    Clean
  • Copyright
    © 2026 Derek & Anthony
  • Show Website
    The Well-ISH Podcast