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

In this eye-opening episode, join renowned agriculture advocate Michelle Miller, better known as The Farm Babe, as she slices through the overwhelming clutter of misinformation surrounding modern food production and farming practices. From her unique journey - from a big-city fashion career on Rodeo Drive to hands-on life on a Florida farm, Michelle shares her passion for bridging the gap between consumers and farmers.

Drawing from years of debunking myths on social media (reaching millions monthly), writing columns, speaking internationally, and hosting her own podcast HERD It Here, she tackles common misconceptions head-on. Michelle empowers listeners to think critically, ask better questions, and make informed choices at the grocery store — all delivered with her blunt but signature humor, honesty, and down-to-earth style. Whether you're a curious consumer, a food enthusiast, or part of the ag community, this conversation will leave you better equipped to navigate the noise and appreciate the innovations feeding our world.

Resources for the TheFarmBabe.com and Michele Miller

TheFarmBabe.com | Facebook | X | Instagram | YouTube Channel | LinkedIn

Additional Resources

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

In this episode, former Arizona farmer Julie Murphree dives into why crop protection is the cornerstone for saving our food supply. When headlines scream about "thousands of pounds of pesticides" being dumped on Arizona fields at night, most people picture something sinister. But the reality is the exact opposite: Arizona growers and aerial applicators choose evening hours for one reason only—safety. In this eye-opening conversation, Julie pulls back the curtain on modern crop protection and explains why Arizona agriculture is one of the most responsible, transparent, and highly regulated industries on the planet.

You'll discover why flying at night actually protects farm workers, neighbor s, pollinators, and the environment (calmer air = almost zero drift, empty fields, bees safely in hives) and how every single application is documented on public Arizona Form 1080s—nothing is hidden, everything is traceable This isn't an industry defending itself—this is a proud Arizona farm voice inviting you to see the science, stewardship, and sheer amount of training that goes into every decision on the farm.

Be sure to check out Julie's book, Fresh Air...: 50 Ways to Experience the Best Things about Country Life Wherever You Live!

Resources for Arizona Farm Bureau and Arizona Milk Producers

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

What if eating well didn't mean giving up the foods you love? In this energizing episode, registered dietitian and French-trained professional chef Michele Redmond, MS, RDN, FAND, reveals her simple yet revolutionary framework for a truly sustainable good life: the Trifecta of Health, Flavor, and Fun. Founder of Eat Well Academy and The Taste Workshop, Michele breaks down why most "healthy eating" advice fails (hint: it ignores pleasure) and shares how to build meals that simultaneously nourish your body, explode with flavor, and make you excited to sit down at the table.

You'll discover the surprising science behind why flavor is a non-negotiable pillar of long-term health, plus how to turn cooking and eating into joyful rituals rather than chores. Whether you're burned out on restrictive diets, tired of bland "health food," or just want to enjoy delicious meals without guilt, this conversation will completely shift how you think about eating well. Get ready to fall in love with food again and finally achieve the trifecta that makes the good life last.

Resources for the Eat Well Academy and Michele Redmond

Michele Redmond LinkedIn | Eat Well Academy on X | @food.enjoyment.activist on Instagram | Eat Well Academy Website

Additional Resources

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

This Thanksgiving, we're serving up an unforgettable encore presentation!

While you enjoy time with family and maybe even a little turkey, we're taking a moment to be especially grateful for incredible food—like the finest local Arizona beef. Join us and Wyatt Ross from Windmill Mountain Ranch as we dive back into the world of local beef and why Arizona's cuts are truly a culinary treasure.

Our grandfathers knew the value of sourcing from local butchers or ranchers and hanging beef to develop its nutty, tender perfection. At Windmill Mountain Ranch, every cut is aged for a minimum of 14 days and crafted with small local butchers to deliver a timeless, unforgettable taste you won't find elsewhere.

Tune in for this special holiday listen to explore the art of beef done right, especially the simply wonderful Smash Burger! We wish you and your family a wonderful Thanksgiving holiday.

Join registered dietitian and performance nutrition expert Megan Lautz, MS, RD, as she explores the unique nutritional demands of first responders — firefighters, law enforcement officers, paramedics, and other emergency personnel whose jobs require sustained physical exertion, high-stress decision-making, irregular schedules, and frequent sleep disruption.

Drawing from her work with tactical athletes and public-safety professionals, Megan breaks down evidence-based strategies to optimize energy, recovery, mental sharpness, immune function, and long-term health despite shift work, limited meal access, and adrenaline-fueled environments. Whether you're a first responder yourself or simply someone facing a demanding lifestyle, you'll discover practical, realistic ways to fuel your body for resilience.

This compelling podcast episode translates cutting-edge sports nutrition science into actionable advice everyone can use to perform better, feel better, and stay healthier — no matter how chaotic life gets. Lautz sprinkles the conversation with fun and humor.

Enjoy!

Resources for RescueRD and Megan Lautz

Megan on LinkedIn | Instagram @Rescue.RD | Facebook | RescueRD Website

Additional Resources

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