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In this episode of Inflamed in the Brain, host and registered dietitian Krissy dives into a topic that’s often misunderstood—carbohydrates. For all the self-proclaimed carb lovers out there, this episode is a must-listen. Krissy debunks the myth that carbs are "bad" and shares science-backed reasons why carbs are, in fact, essential for managing inflammation and supporting overall health.
Carbs have long been criticized, dating back to the low-carb diet trends of the 90s with Atkins and continuing with modern trends like keto and paleo. These diets have promoted the idea that carbs lead to weight gain and poor health. However, Krissy sets the record straight by explaining that not all carbs are created equal. From curbing cravings to promoting restful sleep, nourishing gut bacteria, delivering antioxidants, and boosting energy, carbs offer many benefits that contribute to a balanced, anti-inflammatory lifestyle.

Key Points Covered in This Episode
1. Carbs Help Curb Cravings
Krissy explains how complex carbs, like whole grains, fruits, and legumes, provide long-lasting energy and help curb cravings. Unlike simple carbs that cause blood sugar spikes and crashes, complex carbs break down slowly, stabilizing blood sugar and reducing cravings for sweets. She emphasizes that cutting out carbs entirely often backfires, leading to intense cravings that can increase inflammation. Consuming carbs in a balanced way keeps cravings at bay, supporting anti-inflammatory habits over the long term.
2. Carbs Fuel Your Gut Bacteria
Carb-rich foods like fruits, vegetables, and whole grains are packed with fiber, which feeds beneficial gut bacteria. When these bacteria digest fiber, they produce anti-inflammatory short-chain fatty acids (SCFAs) that support gut health and immune function. Examples of fiber-rich, anti-inflammatory foods Krissy mentions include apples, oats, chickpeas, and brown rice. Nourishing gut bacteria in this way can significantly impact inflammation, especially in chronic conditions.
3. Carbs Provide Energy for Physical Activity
Krissy discusses how carbs serve as the body's preferred energy source, breaking down into glucose and storing as glycogen in the muscles. This reserve of energy is crucial for staying active, which in turn reduces inflammation markers in the body. She highlights how regular movement—even gentle exercise—has an anti-inflammatory effect by releasing anti-inflammatory proteins and improving circulation.
4. Carbs Deliver Antioxidants to Fight Oxidative Stress
Many carb-rich foods, particularly fruits and vegetables, are high in antioxidants, which combat oxidative stress—a contributor to chronic inflammation. Krissy shares examples like berries, sweet potatoes, and leafy greens, which not only provide carbs for energy but also protect cells from damage with powerful antioxidants. By incorporating these antioxidant-rich foods, listeners can actively lower their inflammation levels.
5. Carbs Support Sleep Quality
Krissy uncovers a lesser-known benefit of carbs: they can support restful sleep, which is essential for lowering inflammation. Complex carbs increase the availability of tryptophan, a precursor to the sleep-supporting hormones serotonin and melatonin. Krissy suggests foods like oatmeal, bananas, and potatoes as excellent options for promoting a good night’s sleep, which in turn allows the body to repair and manage inflammation effectively.

Krissy wraps up by encouraging listeners to view carbs as a valuable part of an anti-inflammatory diet rather than something to avoid. With the right choices—fiber-rich whole grains, fruits, and

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In this episode of Inflamed in the Brain, host Krissy dives into the topic of overcoming overwhelm when starting over on a health journey, particularly for listeners who have experienced burnout and frustration after multiple failed diet attempts. With empathy and insight, Krissy shares her personal experiences—from restarting fitness after having a baby to adjusting her approach to nutrition after an MS diagnosis. Through relatable examples, she offers practical strategies to help listeners create sustainable changes without feeling overwhelmed or defeated.

Key Discussion Points:

1. Starting Small to Avoid Overwhelm
   Krissy emphasizes the importance of starting with small, realistic goals, rather than trying to overhaul every part of life at once. By focusing on one change at a time—whether it’s improving breakfast, adding a daily walk, or drinking more water—listeners can build sustainable habits without feeling like they have to tackle everything at once.
2. Keywords: starting small on a health journey, realistic health goals, how to avoid overwhelm when starting over, sustainable healthy habits
3. Shifting from Perfection to Progress
   Krissy discusses how perfectionism can be a barrier to sustainable health changes. Many people feel if they can’t do something perfectly, it’s not worth doing at all, which can lead to an all-or-nothing mindset. By focusing on small, consistent progress, listeners can build a routine that fits their lifestyle and remains achievable.
4. Keywords: perfectionism and health goals, all-or-nothing mindset, progress over perfection in health, sustainable wellness habits
5. Embracing Flexibility and Allowing Room to Learn
   Krissy encourages her audience to let go of rigid plans and embrace a more flexible approach. She explains that life is unpredictable, and being flexible with health goals—like having “Plan B” meals or modified exercise routines—can help avoid guilt and keep momentum going.
6. Keywords: flexible health goals, adapting health routines, giving yourself grace on health journeys, avoiding health burnout

Practical Tips:

• Write Down One Goal: Krissy suggests listeners start by choosing just one goal that feels achievable and breaking it down to make it manageable.
• Focus on Building Consistency: Instead of aiming for drastic changes, listeners are encouraged to establish small, consistent habits that they can grow over time.

Episode Highlights:

• Real-life examples from Krissy’s journey to rebuild her fitness and adapt her nutrition post-diagnosis.
• How small, daily habits create confidence and momentum in health routines.
• Tips for building routines that accommodate life’s unpredictability, such as meal plans and exercise options that can be adjusted on the fly.

Whether listeners are starting fresh with fitness, nutrition, or overall wellness, Krissy’s advice empowers them to ditch the pressure of perfection and focus on steady, manageable progress. This episode is ideal for those who feel overwhelmed by starting over and want practical, realistic ways to create healthy habits that stick.

Listen to this episode of Inflamed in the Brain for tips on how to start small, prioritize progress over perfection, and build flexibility into your health journey for long-term success!

Free Resource Mentioned in the Episode:

7 Processed Foods You SHOULD be Using to Make Anti-Inflammatory Meals in Minutes

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Episode Summary: In this episode of Inflamed in the Brain, Krissy, your friendly neighborhood dietitian, dives into the topic of snacking—particularly how to build balanced, anti-inflammatory snacks. Krissy breaks down common misconceptions about snacking, explains why snacking isn’t inherently bad, and provides actionable tips on building satisfying and inflammation-fighting snacks. She covers why pairing carbs with fats and proteins is crucial for blood sugar control and sustained energy, and discusses the role of intuitive eating in choosing the right snack size based on your hunger cues.
Key Topics Covered:

1. Debunking Snacking Myths:
   • Myth #1: Snacking is bad for you.
   • Myth #2: A snack should always be something small, like fruit or yogurt. Krissy explains why it’s okay to have snacks like chicken wings or eggs and highlights the importance of pairing carbs with fats and proteins for balance.
2. Building a Balanced Snack:
   • Why a balanced snack matters for inflammation:
     • High blood sugar can lead to inflammation by triggering oxidative stress and impairing your body's use of antioxidants.
     • Krissy discusses how combining carbs, proteins, and fats stabilizes blood sugar levels, preventing spikes that can contribute to inflammation.
     • Examples of balanced snacks: avocado toast, yogurt with berries and chia seeds, and hard-boiled eggs paired with fruit.
3. Snacking for Blood Sugar Control:
   • Consuming carb-heavy snacks alone can cause blood sugar spikes, leading to fatigue and cravings. Pairing carbs with fats and proteins offers more stable energy, helping you avoid the blood sugar rollercoaster that promotes inflammation.
4. Listening to Your Body’s Hunger Cues:
   • Krissy emphasizes intuitive eating, explaining that the size of your snack should depend on how hungry you feel, your activity level, and how far away you are from your next meal.
   • Practical tip: Before snacking, ask yourself if you’re lightly hungry or really hungry. This helps guide you toward choosing an appropriately sized snack without obsessing over portion sizes.
5. Addressing Emotional Eating:
   • Krissy discusses the importance of identifying emotional triggers—such as stress or boredom—that may cause you to snack unnecessarily. She shares strategies for coping with emotions without turning to food, like taking a walk or journaling.

Key Takeaways:

• Snacking isn’t inherently bad, and you shouldn’t feel guilty for grabbing a snack.
• A balanced snack consisting of carbs, fats, proteins, and fiber helps stabilize blood sugar and fight inflammation.
• Listen to your body’s hunger cues to determine the size of your snack, and avoid emotional snacking by finding other outlets for stress and emotions.

Mentioned in This Episode:

• Example balanced snacks: avocado toast, yogurt with berries, hard-boiled eggs with fruit.
• Practical tip for mindful snacking: "Am I lightly hungry or really hungry?"

Hungry for More?! Catch up on these episodes next!

• Ep. 8: The Secret to making any meal more anti-inflammatory
• Ep 3: Small Steps, Big Results: Sustaining Motivation in Anti-inflammatory Health
• Ep. 21: Top 4 Reasons You're Always Tired and the Solutions You Need

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