Inflamed in the Brain Krissy

Introduction On this episode of "Inflamed in the Brain," host and registered dietitian Krissy Carbo dives into the importance of feeling confident in our bodies without focusing on weight loss. With International No Diet Day just behind us, Krissy explores how to challenge diet culture and embrace a healthier relationship with food and our bodies. This episode is all about letting go of unrealistic beauty standards and learning to appreciate ourselves as we are.
What is Diet Culture? Diet culture is a set of beliefs that equates thinness with health and worth. It encourages restrictive eating, body shaming, and the pursuit of an "ideal" body size. This mindset leads to unhealthy habits, self-esteem issues, and even disordered eating. Krissy addresses the harmful effects of diet culture and explains why it's essential to reject these beliefs for a healthier, more fulfilling life.
Feeling Confident Without Weight Loss Many people believe that losing weight will make them more confident, but Krissy explains that even after reaching a target weight, an inner critic can still point out flaws, leading to dissatisfaction. True confidence comes from accepting and appreciating our bodies, flaws and all. Throughout this episode, Krissy offers five ways to build body confidence without focusing on weight loss.
5 Ways to Build Body Confidence
Set a Social Media Limit: Social media often promotes unrealistic beauty standards. By limiting time on these platforms, you can break the cycle of comparison and focus on your journey.Shift Focus from Numbers to Feelings: Instead of obsessing over numbers like weight or calories, focus on what makes you feel good. Pay attention to foods that energize you and clothing that feels comfortable.Move Your Body for Appreciation, Not Punishment: Exercise can be a form of body appreciation when you find activities that you enjoy. It should not feel like punishment for indulging in food or socializing.Appreciate What Your Body Can Do: Acknowledge your body's strengths, resilience, and adaptability. Recognize its capabilities, from everyday tasks to the miraculous ability to create life.Separate Attractiveness from Body Size: Attractiveness is not tied to body size. Find other aspects of yourself that make you feel attractive, like your smile, hair, or creativity. Focus on what makes you unique.Outro International No Diet Day encourages us to challenge diet culture and embrace our bodies without the pressure of weight loss. Krissy shares a personal story about a nurse who judged her based on her weight, emphasizing the need to reject societal pressures and embrace body positivity. The episode ends with a reminder that building confidence is a journey, not a quick fix, and that focusing on what your body can do for you today is key to living a healthier and more fulfilled life.
Tune in to this episode to learn how to embrace body confidence without the need for weight loss and discover a new way to think about health and happiness.
Hungry For More!? Catch Up on these Episodes Next!
Ep 20 - Gaining Food Confidence without Meal Plans
Ep 23 - Discovering and validating your why for consistent motivation
Ep. 26: A Dietitian's Take on the Weight Loss Wonder Drug: Ozempic
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Organic vs. Inorganic Produce - What's the Healthier Choice?

Welcome to the "Inflamed in the Brain" podcast, hosted by Krissy, your friendly neighborhood dietitian. In this episode, Krissy discusses organic vs. inorganic produce, exploring the differences in farming practices and addressing common questions about their impact on health and the environment. She also dives into a recent controversy involving Bill Gates and edible food coatings designed to keep fruits and vegetables fresh for longer.
Krissy begins by sharing her personal experiences with organic food and the controversy surrounding it, pointing out her grandfather's skepticism. The episode also touches on the Bill Gates controversy involving Apeel Sciences, a company producing edible food coatings. She explains that these coatings are made from monoglycerides and diglycerides, which are common in processed foods and considered safe by the FDA.
Main Points

Understanding Organic vs. Inorganic Farming
Organic farming relies on natural techniques, avoiding synthetic chemicals and GMOs. Organic farmers use natural pesticides and herbicides, and practices like crop rotation, composting, and biological pest control to maintain soil health and control pests.Conventional (inorganic) farming uses synthetic chemicals, herbicides, and pesticides to boost crop yield. These practices aim to grow more food faster but raise concerns about environmental impact and health risks.Is Organic Produce Healthier?Organic produce is grown without synthetic chemicals, reducing potential exposure to harmful substances like glyphosate, a controversial herbicide linked to health risks and inflammation.Conventional produce may contain traces of pesticides, herbicides, and fungicides, even after washing. Systemic pesticides, absorbed by plants, are challenging to remove. These chemicals may build up in the body, leading to health issues.Does Washing Produce Remove Pesticides?Washing can remove some surface residues but may not eliminate systemic pesticides absorbed by plants during growth. Cooking methods like boiling and blanching may help reduce pesticide residues but vary in effectiveness depending on the produce and method.Is Organic Food Better for the Environment?Organic farming avoids synthetic chemicals, reducing soil and water contamination. It supports a more balanced ecosystem by encouraging biodiversity and preventing chemical runoff into rivers and lakes, which can harm wildlife.Conventional farming relies on synthetic chemicals, leading to environmental degradation and loss of soil fertility over time.
Budget-Friendly Tips for Buying Organic
Krissy offers practical advice for buying organic produce without breaking the bank:
Buy Seasonal Produce: Organic fruits and vegetables are often cheaper when in season, as there's typically a surplus. This approach also ensures fresher and better-looking produce.Use the Environmental Working Group's Clean 15 and Dirty Dozen Lists: The Clean 15 identifies conventionally grown produce with the least pesticide residue, allowing you to buy them without the organic price tag. The Dirty Dozen highlights produce with high pesticide levels, emphasizing which fruits and veggies to buy organic.Cook Non-Organic Produce: Since cooking can reduce pesticide residues, consider buying conventional produce for cooked dishes and organic for raw consumption.Outro
While organic produce is the healthier choice for both people and the environment, Krissy acknowledges that it can be more expensive due to farming practices that require more attention and
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Welcome back to another insightful episode of the Inflamed in the Brain podcast! I’m your host and dietitian, Krissy Carbo. Today, we’re diving into a hot topic: the so-called miracle weight loss drug, Ozempic. Initially FDA-approved to manage type 2 diabetes, Ozempic has gained traction as a weight loss aid, sparking a surge in prescriptions and public interest.
Main Points:
1. What is Ozempic and How Does it Work?
Ozempic contains semaglutide, an active ingredient also found in Wegovy, another FDA-approved weight loss medication.As a glucagon-like peptide-1 receptor agonist, Ozempic mimics the action of GLP-1, a hormone that regulates blood sugar and appetite.By activating GLP-1 receptors, Ozempic helps manage blood sugar levels, reduces appetite, and delays gastric emptying, leading to weight loss.2. Why is Ozempic Popular?
Ozempic is praised for its ability to reduce cravings, a significant barrier to weight loss for many individuals.Studies have shown that Ozempic can lead to a remarkable 15% reduction in body weight, surpassing the efficacy of other weight loss medications.3. Is Ozempic the Ultimate Weight Loss Solution?
While Ozempic shows promise in aiding weight loss, it may not address the underlying issues driving weight management struggles.Sustainable weight loss involves addressing mindset, confidence, eating habits, and body image, aspects not directly targeted by Ozempic.Long-term use of Ozempic may pose risks, including gastrointestinal issues and potential concerns regarding cardiac and endocrine health.4. The Importance of Addressing Root Causes
True health transformation involves addressing root causes beyond weight management, such as mindset and self-esteem.While Ozempic may provide temporary weight loss, lasting success requires a holistic approach that includes mindset shifts and behavior change.It's crucial to consider potential side effects and long-term implications before committing to any weight loss medication.Outro: As we conclude today’s episode, remember that while Ozempic offers promising weight loss benefits, true health and happiness stem from addressing deeper-rooted issues. Your journey to better health involves embracing self-love, nurturing a positive mindset, and making sustainable lifestyle changes. Every small step you take toward improvement matters, and it's okay to face challenges along the way. Stay committed, stay resilient, and prioritize your holistic well-being above all else.

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Ep 23 - Discovering and validating your why for consistent motivationEp. 11: The New Year Resolution Trap: Why Weight Loss Isn't the AnswerEp. 17: From Perfect to Good Enough: Unmasking the Key to Anti-inflammatory SuccessFollow along:
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Welcome to another engaging episode of the Inflamed in the Brain podcast with your host and expert dietitian, Krissy. In today's episode, Krissy delves deep into the realm of meat, particularly red meat, and explores why grass-fed beef is not only delicious but also a nutritional powerhouse. With her unique insights and personal experiences, Krissy aims to debunk myths and shed light on the importance of incorporating red meat into a balanced diet.

Main Points:Dispelling Misconceptions about Red Meat and Heart Health: Krissy kicks off the episode by addressing common misconceptions surrounding red meat consumption and its purported link to heart disease. Through recent research findings, she highlights the nuanced relationship between saturated fat intake, LDL cholesterol levels, and heart disease risk. Krissy emphasizes the significance of distinguishing between different subtypes of LDL particles and their impact on cardiovascular health, providing clarity on the topic.The Anti-Inflammatory Benefits of Grass-Fed Beef: Moving on to the focal point of the episode, Krissy explores the numerous health benefits of grass-fed beef, particularly its higher content of anti-inflammatory omega-3 fatty acids and conjugated linoleic acids (CLAs). She elaborates on how grass-fed cattle's natural grazing habits contribute to elevated levels of omega-3s and CLAs in their meat, making it an ideal choice for individuals seeking to reduce inflammation and support overall well-being.Glutathione and Antioxidant Richness: Krissy delves into the superior antioxidant profile of grass-fed beef, emphasizing the importance of glutathione in combating oxidative stress and promoting cellular health. She explains how grass-fed cattle's diet influences the synthesis of glutathione within their bodies, leading to higher levels of this potent antioxidant in their meat compared to grain-fed counterparts.Mitigating Antibiotic Exposure: Highlighting another advantage of grass-fed beef, Krissy discusses the lower levels of antibiotics found in grass-fed meat compared to grain-fed alternatives. She elucidates the risks associated with antibiotic usage in livestock production and how opting for grass-fed beef can mitigate exposure to antibiotics and reduce the risk of antibiotic-resistant bacteria.
As the episode draws to a close, Krissy reaffirms the nutritional superiority of grass-fed beef and addresses potential concerns about its availability and cost. She encourages listeners to view grass-fed beef as a worthwhile investment in their health and offers practical tips for incorporating it into their budget. Krissy also shares her personal recommendation, ButcherBox, as a convenient and reliable source of high-quality grass-fed meat, complete with exclusive discounts for listeners.
LINKS MENTIONED:
FREE RESOURCE: Top 17 Anti-Inflammatory Kitchen Swaps SAVE 50 BUCKS ON GRASS-FED BEEF WITH BUTCHERBOX HERE

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Host Krissy welcomes listeners to another insightful episode of the "Inflamed in the Brain Podcast." Krissy reflects on her recent experiences as her son turned one year old, prompting her to share reflections on her journey through early motherhood. Early motherhood was much harder than she anticipated, challenging her physically, mentally, and emotionally. Despite the difficulties, Krissy found valuable lessons in the process that she believes are applicable to anyone navigating major life changes.
In this episode, Krissy shares her insights and lessons learned from her first year of motherhood and how they can help listeners undergoing significant life transformations.
Main Points:
1. Acceptance:
Krissy emphasizes the importance of acceptance, recounting her struggles with high expectations and guilt during early motherhood.She shares her initial resistance to accepting help and deviation from her parenting plans, leading to increased anxiety and feelings of failure.Through her experiences, Krissy learned the value of accepting the challenges and uncertainties of motherhood, advocating for flexibility and self-compassion in adapting to new roles and responsibilities.2. Stress Management:
Stress management emerges as a critical aspect of navigating major life changes.Krissy introduces the "5-minute rule," highlighting the importance of carving out brief moments for stress relief amidst overwhelming circumstances.She shares her personal practice of breathwork, specifically boxed breathing, as a simple yet effective technique for managing stress and promoting mental clarity.3. Support & Community:
Krissy underscores the significance of having a supportive network during times of transition.She acknowledges her initial resistance to accepting help and the realization that seeking support is not a sign of weakness but a practical necessity.Krissy encourages listeners to curate their inner circles with care, surrounding themselves with individuals who provide encouragement and understanding.4. Gentleness and Patience with Oneself:
Krissy emphasizes the need for self-compassion and patience when navigating major life changes.She reflects on her struggles with self-doubt and perfectionism as a new mother, urging listeners to embrace their learning curves and acknowledge their efforts.Krissy encourages listeners to adopt a mindset of grace and acceptance, recognizing that progress is non-linear and mistakes are part of the journey.Outro:
Krissy concludes by acknowledging the discomfort inherent in change but emphasizes its potential for personal growth and transformation. She shares her ongoing journey as a mother, acknowledging both the challenges and joys of parenthood. Krissy offers a final reminder to listeners not to compare their journeys to others', emphasizing the importance of staying focused on personal growth and progress.
Closing Remarks:
Host Krissy expresses gratitude to listeners for tuning in and invites them to join her in future episodes for further discussions on health, wellness, and personal growth.
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Welcome back to another episode of the Inflamed in the Brian podcast with your friendly neighborhood dietitian, Krissy. Today’s episode takes a unique turn as Krissy delves into the significance of defining and validating your authentic 'why'.

Main Points:Long-Term Perspective:Krissy emphasizes the importance of a perpetual approach to health goals, debunking the myth of an endpoint in cultivating habits.The overarching goal is to promote lifelong health, free from complications, requiring habits aligned with this objective.Navigating Challenges:Acknowledging the discomfort of breaking habits, Krissy underlines the necessity of a real, authentic 'why' to sustain consistency during challenging times.The distinction between motivation and 'why' is explored, highlighting how a strong 'why' serves as a constant source of motivation.Fear-Based Why:Krissy warns against building a 'why' rooted in fear, using her personal experience with an initial fear-driven health approach.Shifting the 'why' from fear of progression to a positive goal, like wanting to have kids and be physically active with them, is essential.Alignment with Values:Aligning your 'why' with personal values is crucial for a unique and purposeful health journey.Krissy shares her values of independence and family, illustrating how they guide her decisions and prioritize her time.Questions to Find Your Why:What matters most to you in this world? Reflecting on core values helps establish a strong foundation for your 'why'.Keep asking why until you reach the core motivations, understanding the deeper layers that drive your health goals.Visualize your life if all your daily habits supported your 'why', creating a clear picture that becomes a motivating force.
Krissy concludes by stressing the significance of a compelling 'why' that goes beyond external influences. It's about finding a reason that not only keeps you committed but also allows flexibility, ensuring a balanced and fulfilling life while pursuing your health goals.

Join Krissy in the next episode as she continues to unravel the intricacies of a health journey guided by a strong, authentic 'why'. Remember, it's not just about reaching a destination; it's about the journey aligned with your values.
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Ep 3: Small Steps, Big Results: Sustaining Motivation in Anti-inflammatory HealthEp 1: Revamping Your Anti-Inflammatory Game Plan: A Mindset Shift for Maximum Success and FreedomEp. 10: Mindset Shifts to Overcome Holiday Overeating 

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