The Well-ISH Podcast

Derek & Anthony
  • 5.0 (1)
  • 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. 5d ago

    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.

  2. 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.

  3. 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

  4. 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

  5. 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

  6. Jun 26

    Episode 034 - The GLP-1 Prep Plan: Protein, Fiber & Strength Training | The Well-ISH Podcast

    What should you actually do before starting a GLP-1 medication? In this follow-up to our previous GLP-1 conversation, Derek and Anthony move beyond the big-picture discussion and walk through exactly how they would prepare a patient before starting a GLP-1 medication. Using patient scenarios, they discuss the foundational habits that can improve long-term success—from protein and fiber intake to meal structure, resistance training, and gut health. The goal isn't perfection—it's building sustainable habits before appetite changes make nutrition even more challenging. Whether you're considering a GLP-1, already taking one, or you're a healthcare professional interested in obesity medicine, this episode offers practical strategies grounded in everyday clinical practice. In this episode:Why preparation matters before starting a GLP-1How much protein you should aim forWhy fiber becomes even more importantCreating a sustainable meal structureBuilding better nutrition habits without following a strict meal planWhy resistance training is critical for preserving muscleSimple exercises anyone can start todayPractical advice for improving long-term success on weight loss medications If you're thinking about starting a GLP-1 medication, this episode may help you build the foundation before your first injection. 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 034 - The GLP-1 Prep Plan: Protein, Fiber & Strength Training | The Well-ISH Podcast

  7. Jun 26

    Episode 025 - Find More Sleep: The Missing Piece in Your Health | The Well-ISH Podcast

    In this episode of The Well-ISH Podcast, Anthony and Derek sit down to talk about one of the most overlooked—but most impactful—parts of health: sleep. They break down why sleep is foundational to everything from recovery and metabolism to mental clarity and emotional stability. While most people know sleep is important, far fewer are actually getting enough—or building routines that support it. The conversation covers: Why nothing replaces sleep (no supplement, no shortcut)How sleep impacts physical and mental performanceThe role of routines in improving sleep qualitySimple environmental changes (light, temperature, screens)Why “doing less” is often the answer when it comes to sleepThe concept of giving yourself permission to rest They also share their own routines, habits, and practical strategies you can start using immediately—without overcomplicating things. At its core, this episode is a reminder that better health doesn’t always come from doing more. Sometimes, it starts with something as simple as going to bed. If you’ve been trying to improve your nutrition, energy, or consistency—this might be the place to start. INFORMATIONAL LINKS Iowa Weight Loss Specialists (iowaweightloss.com) Iowa Specialty Hospitals & Clinics (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.

  8. Jun 19

    Episode 033 - How to Prepare for GLP-1 Medications | The Well-ISH Podcast

    GLP-1 medications like Ozempic, Wegovy, and Zepbound have changed the conversation around weight management—but are we doing enough to prepare people before they start them? In this episode, Derek and Anthony explore what they believe is one of the biggest gaps in obesity care today: helping patients build the habits, nutrition foundation, and lifestyle skills that can maximize success before the first dose is ever taken. The conversation covers protein, fiber, resistance training, hydration, gut health, appetite regulation, and the role of GLP-1 medications as a tool—not a solution by themselves. They also discuss why some people don't respond to these medications, common misconceptions, and how developing foundational habits may improve long-term outcomes. Whether you're considering a GLP-1 medication, currently taking one, or simply interested in the future of obesity treatment and preventative health, this episode offers a practical, evidence-informed discussion about setting yourself up for success. In This Episode:Why GLP-1 medications should be viewed as a tool, not a cureThe concept of "prehab" before starting a medicationProtein, fiber, and nutrition strategies to focus on firstResistance training and preserving muscle during weight lossWhy hydration becomes even more importantThe difference between physical hunger, habit-driven hunger, and food cravingsGut microbiome considerations before and during treatmentWhy some people don't respond to GLP-1 medicationsBuilding habits that can last beyond medication use If you've ever wondered how to get the most out of a GLP-1 medication—or whether you're truly ready to start one—this conversation might be for you.

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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
    39
  • Rating
    Clean
  • Copyright
    © 2025 Derek & Anthony
  • Show Website
    The Well-ISH Podcast