In this enlightening episode of Fill Your Plate Now, hosts Julie Murphree and Tammy Baker sit down with acclaimed Karman Meyer, RDN, LDN, RYT, author of the bestselling book Eat to Sleep: What to Eat & When to Eat It for a Good Night's Sleep and The Everything DASH Diet Meal Prep Cookbook. Karman, a seasoned nutrition expert with over 15 years in the field, host of the PBS special Eat to Sleep, and passionate advocate for food-first wellness, shares actionable insights on how your daily plate can transform your nightly rest.

Discover the powerful connection between what you eat, when you eat it, and the quality of your sleep. From sleep-promoting foods rich in magnesium and other key nutrients to practical meal timing strategies and simple home-cooking hacks, Karman reveals evidence-based tips to help you wake up refreshed and energized. Whether you're battling occasional insomnia or looking to optimize your overall health through sustainable eating, this conversation bridges farm-fresh ingredients with real-world nutrition for better sleep and vitality.

Resources for the TheFarmBabe.com and Michele Miller

Karman Meyer LinkedIn Page | Karman's Book, The Everything DASH Diet

Additional Resources

Tammy Baker LinkedIn | Julie Murphree LinkedIn | AZ Milk Producers Website | Arizona Farm Bureau

We are ringing in 2026 by bringing back a listener favorite! Join us as we rediscover how to embrace the Mediterranean Diet in Arizona with authenticity, featuring award-winning dietitian and OliveTomato.com creator, Elena Paravantes, RDN. Her expert insights provide the perfect inspiration to elevate your culinary craftsmanship and bring fresh flavors to your kitchen in 2026.

Enjoy, and here's to a happy and healthy 2026!

Additional Resources

Tammy Baker LinkedIn | Julie Murphree LinkedIn | AZ Milk Producers Website | Arizona Farm Bureau

In this special encore presentation, we are revisiting a listener favorite to help you celebrate the season with flavor and health. As families gather today, we explore the National Pork Board's "Taste What Pork Can Do" campaign, highlighting pork as a versatile and convenient centerpiece for your holiday table.

We are joined by Kristen Hicks-Roof, Ph.D., RDN—Director of Human Nutrition at the National Pork Board—to discuss sustainable farming, pork's role in a balanced diet, and practical tips for elevating your everyday and holiday meals. Tune in for a dose of nutrition science and bold taste inspiration!

Additional Resources

Kristen Hicks-Roof LinkedIn Page

Tammy Baker LinkedIn | Julie Murphree LinkedIn | AZ Milk Producers Website | Arizona Farm Bureau