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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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Introduction of the Episode: Welcome to another insightful episode of the Inflamed in the Brain podcast! In this SNACK episode, host and registered dietitian Krissy dives into the world of protein bars, revealing how to select options that support your health goals without causing unnecessary harm. With so many protein bars on the market, it’s crucial to understand which ones can serve as a healthy snack and which ones can be just as detrimental as a candy bar. Krissy breaks down key ingredients to avoid and highlights the best choices for maintaining a balanced, anti-inflammatory diet.

Key Points Covered:

1. Why Choosing the Right Protein Bar Matters:
   • Protein bars can either be a healthy snack or a sugary treat in disguise. Understanding their ingredient composition is essential for those looking to manage inflammation and maintain stable energy levels throughout the day.
2. Ingredients to Watch Out For:
   • Added Sugars: Avoid hidden sugars like high fructose corn syrup, glucose syrup, and sugar alcohols (e.g., maltitol, sorbitol) that can spike blood sugar levels and contribute to inflammation. Krissy advises listeners to pay close attention to how high these ingredients appear on the list—those that are listed near the top are present in larger quantities.
   • Artificial Sweeteners: Sweeteners like sucralose, aspartame, and saccharin may reduce calories but can negatively affect gut health and lead to increased sugar cravings.
   • Hydrogenated Oils: Trans fats found in hydrogenated oils or palm oil are inflammatory. It’s crucial to avoid protein bars containing partially hydrogenated oils or vague "vegetable oil blends."
   • Preservatives: Chemical preservatives such as BHT (Butylated Hydroxytoluene) and TBHQ (Tertiary Butylhydroquinone) extend shelf life but can be inflammatory.
   • Artificial Flavors and Colors: These can trigger sensitivities and contribute to inflammation. Opt for bars with natural flavors and simple ingredient lists.
   • Low-Quality Protein Sources: Bars with soy protein isolate or wheat protein may not provide optimal benefits for muscle repair and could provoke sensitivities in some individuals.
3. Ingredients to Look For:
   • High-Quality Protein: Choose bars containing protein from whole-food sources like grass-fed whey, egg whites, or pea protein for better digestion and lower inflammation risk.
   • Healthy Fats: Look for bars that include natural fats such as nuts, seeds, or coconut oil for lasting energy and fullness.
   • Natural Sweeteners: Favor bars sweetened with dates, honey, maple syrup, or stevia for a healthier sweetness that won’t cause drastic blood sugar spikes.
   • Fiber: A quality protein bar should contain fiber from sources like chia seeds, flax seeds, or oats, aiding digestion and blood sugar stability.
   • Minimal Ingredients: Aim for bars with a short list of recognizable ingredients (nuts, seeds, whole grains), as they are often better for reducing inflammation.

Outro:

Now that you know what to look for in protein bars, you’re equipped to make healthier choices the next time you shop. Read through the ingredient lists, experiment with different bars, and discover what works best for you. Once you find a brand you love, you're on your way to fueling your body right!

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

• Ep 16: Cholesterol Chronicles: Cracking the Myth of Egg Fear

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In this episode of the Inflamed in the Brain Podcast, host Krissy dives deep into three toxic beliefs that may be holding you back from making progress in your anti-inflammatory journey. With her personal insights and expertise as a registered dietitian, Krissy aims to help you break free from these mindset barriers, paving the way for a healthier and more sustainable lifestyle.

Key Takeaways:

1. Belief 1: The All-or-Nothing Mindset
   • Definition: The tendency to think that unless you’re 100% perfect in your anti-inflammatory routine, it’s not worth trying at all.
   • Impact: This mindset leads to burnout, frustration, and a cycle of starting over. It creates an unsustainable approach to health.
   • Alternative: Focus on small, consistent changes rather than perfection. View your health as dynamic and flexible, allowing for setbacks without derailing your progress.
2. Belief 2: Perfectionism
   • Definition: The pressure to execute every aspect of your health journey flawlessly.
   • Impact: Perfectionism fosters unrealistic expectations, leading to guilt, shame, and increased stress, which can exacerbate inflammation.
   • Alternative: Prioritize progress over perfection. Embrace the inevitability of imperfections, and set flexible, personalized goals that adapt to life’s unpredictability.
3. Belief 3: Quick Fix Mentality
   • Definition: The obsession with finding immediate solutions or “magic pills” that promise overnight results.
   • Impact: Quick fixes neglect the importance of sustainable habits and often result in temporary outcomes that fail to address underlying issues.
   • Alternative: Embrace the journey of making incremental lifestyle changes that align with your health goals. Understand that meaningful change takes time and consistent effort.

Episode Highlights:

• Krissy shares her personal struggles with these toxic beliefs and how they impacted her anti-inflammatory journey.
• Insightful tips on how to cultivate a mindset that encourages long-term health improvements and resilience.
• Encouragement to practice self-compassion as you navigate your path to better health.

Conclusion:

In this episode, Krissy emphasizes that overcoming these toxic beliefs is not an overnight process. It requires patience, self-compassion, and a willingness to recognize and adjust negative thought patterns. As you begin to implement these strategies, you’ll not only witness progress in your health efforts but also experience improvements in your stress levels and overall mental well-being.

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

• ep 25 3 reasons why grass fed beef is worth the money
• Ep 30 - 3 health benefits from coconut oil and 3 unique ways to incorportate it in your diet
• ep 29: Why are oats being demonized and how can you eat them without feeling guilty?

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Welcome back to Inflamed in the Brain podcast with your host, Krissy! This episode is the first in a new mini-segment called SNACKS—where Krissy delivers bite-sized, impactful anti-inflammatory strategies in under 10 minutes. These episodes are perfect for listeners who want quick and actionable tips to lower inflammation and improve their health, all before breakfast!

In today’s episode, Krissy talks about morning habits that set the stage for a positive day while lowering inflammation. Drawing from her own experiences (and the reality of juggling mom life and work), Krissy provides simple and sustainable morning routines that anyone can start using immediately. And no need to stress—she doesn’t expect you to do them all every morning. Tune in to find what fits best with your busy lifestyle!

Episode Highlights:

1. Hydration: Drink Like You’ve Never Drunk Before
   • Hydration is key to jump-starting your morning. Krissy introduces the concept of “force hydration” and shares how drinking water first thing helps prevent dehydration and flush out toxins, both of which contribute to inflammation. Add some anti-inflammatory ingredients like lemon, apple cider vinegar, ginger, or pink salt for a boost!
2. Gentle Movement: Yoga and Stretching
   • Morning movement doesn’t need to be intense. Krissy explains how simple stretches or yoga can help reduce tension and stress, contributing to lower inflammation. Movement in the morning can also make you feel more relaxed and centered.
3. Meditation: Chill the Eff Out
   • Spending just 5 minutes in quiet reflection or meditation helps reduce stress—a known cause of inflammation. Krissy shares her personal meditation routine and explains how focusing on your breath can calm your mind and prep you for the day ahead.
4. Journaling: Get It All Out
   • Stress management through journaling is a new but effective tool in Krissy’s routine. She talks about how writing down her thoughts helps reduce stress, clearing mental clutter that can hinder productivity and, in turn, increase inflammation.
5. Sunlight and Fresh Air: Get Outside
   • Getting sunlight in the morning isn’t just good for boosting your mood; it helps regulate your circadian rhythm, leading to better sleep and less inflammation. Even a few minutes outside can increase Vitamin D, which is crucial for those with autoimmune conditions like MS.

Krissy wraps up by reminding listeners that while these habits are great, they don’t all have to be done daily. Even incorporating just one or two into your morning can help improve your inflammation levels and overall health.

Hungry for More? Catch Up on These Episodes Next:

1. Ep 3: Small Steps, Big Results: Sustaining Motivation in Anti-inflammatory Health
2. Ep 1: Revamping Your Anti-Inflammatory Game Plan: A Mindset Shift for Maximum Success and Freedom
3. Ep. 5: The Stress-Inflammation Connection: What You Need to know
4. Ep. 13: Bite Back at Stress: Your 9-Nutrient Toolkit for Navigating Stressful Times

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Show Notes:
In this eye-opening episode of Inflamed in the Brain, host Krissy tackles a topic that resonates with many—how to know if your inflammation is improving without relying on lab tests or weight loss. As a registered dietitian who has personal experience managing inflammation from MS, Krissy dives into practical ways to recognize progress beyond the numbers.

Introduction to the Episode:

Krissy kicks off by acknowledging the overwhelming pressure to lose weight or rely on expensive lab work to gauge inflammation. She highlights that weight isn’t the root cause of inflammation and debunks the idea that weight loss alone will make it disappear. By addressing visceral fat and inflammation, Krissy shows the complexity of the body’s relationship with fat, emphasizing that not all fat is harmful and that inflammation impacts everyone differently.

Weight and Inflammation:

Krissy offers listeners a compassionate reminder that hyper-focusing on visceral fat can increase stress—and stress, as she explains, is another inflammatory trigger. She shares insights into body acceptance, the nuanced role of fat in inflammation, and why focusing on bigger-picture lifestyle changes is more effective than obsessing over weight loss.

She warns against extreme diets and low-calorie eating patterns that leave you feeling hungry and deprived, noting that these approaches can worsen inflammation by increasing stress hormones and dysregulating hunger cues.

Why Lab Work Isn't Always the Answer:

Although there are lab tests like CRP, ESR, and organic acid tests to measure inflammation, Krissy reminds listeners that these are expensive, not always accessible, and don’t paint the full picture. Lab numbers can fluctuate due to various factors, including genetics and lifestyle. She even shares her personal story of navigating lab results during her first MS flare-up—highlighting that, despite normal CRP levels, she still experienced symptoms.

Krissy’s focus today is on empowering her audience to tune into their body’s own cues, offering ways to recognize improvement that aren’t dependent on weight or labs.

Main Points Covered in the Episode:

1. Improved Symptoms: Krissy emphasizes that improvement in the symptoms that first led you to the doctor is a clear indicator that your inflammation is improving. Whether it's chronic fatigue, joint pain, or digestive issues, reduced severity or frequency of these symptoms is a key sign that your efforts are paying off. Krissy shares her experience with MS symptoms, reminding listeners to reflect on their progress, even if it’s gradual.
2. Boosted Energy Levels: Chronic inflammation often causes fatigue. When your energy starts improving, it’s a sure sign that your inflammation is decreasing. Krissy explains how a reduction in chronic inflammation allows the body to redirect energy away from fighting inflammation and towards daily tasks, leading to fewer naps, better motivation, and more consistency in life.
3. Better Digestion: Improved digestion—fewer instances of bloating, constipation, and diarrhea—is a huge sign that inflammation in the gut is decreasing. Krissy talks about the connection between gut health, dysbiosis, and systemic inflammation, explaining how inflammation in the gut can lead to a wide range of issues. As your gut heals, these digestive issues often resolve, showing your body is healing from the inside out.
4. Reduced Joint Pain and Stiffness: Joint pain isn’t just an issue for the elderly. Krissy dives into how inflammation impacts joints and how r

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In this episode of the Inflamed in the Brain podcast, host and dietitian Krissy dives deep into a topic that so many struggle with: cravings. She explores why cravings are often misunderstood, why restricting the types and amounts of food you eat can backfire, and how this cycle of restriction can lead to overeating and increased inflammation. Krissy shares actionable strategies to break free from the craving-restriction cycle and achieve lasting balance.

Introduction:

Krissy welcomes listeners back to another episode of Inflamed in the Brain, where today’s focus is on cravings—a common challenge that many associate with a lack of willpower or discipline. She explains how cravings are often wrongly viewed as a personal failure when, in reality, they are a normal biological response to restriction. Many people blame their cravings for diet failures, often feeling ashamed and cycling back to restrictive eating plans without considering what’s truly driving those cravings.

Krissy describes cravings as more than just casual food thoughts; they can be intense and all-consuming, like an unshakable desire for an ooey-gooey chocolate chip cookie that preoccupies your mind. She discusses how ignoring these cravings and substituting them with so-called “healthier” options often leads to frustration and overeating, fueling guilt and inflammation.

Main Points Covered in This Episode:

1. Why Restricting How Much You Eat Triggers Cravings
   Krissy breaks down how restrictive eating—whether it’s cutting calories, skipping meals, or overly controlling portion sizes—actually sets the stage for cravings. She highlights the harmful impact of diet culture, which encourages food restriction as a measure of worth, discipline, or health. However, when you consistently eat less than your body needs, your biological defense mechanisms kick in, intensifying cravings as your body tries to compensate for perceived scarcity.
   She explains that this survival response is designed to protect you, pushing you to eat more when food seems scarce—even if the restriction is self-imposed. This not only undermines your goals but also sets you up for the “fuck it” moments when you end up overeating, triggering inflammatory responses that can derail your progress.
2. The Science Behind Cravings and How Restriction Affects Your Mind and Body
   Krissy dives into the science of cravings, explaining that calorie restriction affects not just your body but also your mind. When you consistently tell yourself “no” to foods you crave, your brain fixates on what you can’t have, leading to obsessive thoughts, increased anxiety, and ultimately overeating. She discusses how this heightened focus on food creates a vicious cycle where restriction amplifies cravings rather than controlling them.
3. Fix #1: Build Your Interoceptive Awareness
   To counter the effects of restrictive eating, Krissy introduces the concept of interoceptive awareness—the ability to tune into your body’s internal signals like hunger and fullness. Instead of relying on external rules like calorie counting or portion control, she encourages listeners to connect with their body’s cues. She provides tips on how to develop this skill, such as slowing down during meals, eating without distractions, and checking in with your hunger and fullness levels.
   By building interoceptive awareness, you’re more likely to eat when you’re genuinely hungry and stop when you’re satisfied, reducing the risk of overeating and avoiding the craving-restriction cycle.
4. Why Restricting the Kinds of Food You Eat Triggers Cravings
   Krissy explains how l

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