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This week, we’re tackling the ultimate college conundrum: how to eat healthy without selling a kidney or surviving on peanut butter toast.

From grocery store hacks and freezer-friendly produce to mastering the mysterious art of the microwave, we cover it all. Learn how to turn your mini-fridge into a nutrition powerhouse, conquer the dining hall without hitting just pizza and fries, and power up your day with protein-packed meals that actually keep you full. Plus, we dive deep into the high-stakes world of apples—Cosmic Crisps, Pink Ladies, and why Honeycrisps are secretly plotting against your wallet.

If you’ve ever wondered how to survive college eating like an adult (without losing your soul or your bank account), this episode is your cheat sheet.

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Welcome back to The Sader Digest, the health and wellness podcast where we try to sound smart… and often fail spectacularly. In this “Outtakes Edition,” we’re serving up a buffet of our finest bloopers, caffeine-fueled tangents, and questionable life choices—because why let all our worst moments go to waste?

You’ll hear Brad spiral into a historical deep dive on the Boston Tea Party (because of course), Alex bravely battle the myth of “superfoods,” and both of us try to do math on air with results that will haunt every nutritionist. There’s talk of acai bowls, dragon fruit slander, caffeine addiction confessions, and even a dramatic protein portion showdown.

So grab a (reasonable) cup of coffee or tea—your kidneys will thank you—and enjoy the chaos, science, and silliness that didn’t make it to the main episodes. This is the Sader Digest: Outtakes Edition. Because sometimes wellness means laughing at yourself. Kenny Loggins anyone?

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Ever wondered how to live to 100 without moving to a sun-soaked island in Greece? In this laugh-filled finale of our Blue Zone series, Alex and Brad try to bring the secrets of long life to—wait for it—Worcester. From flipping the food pyramid under an olive tree to replacing your PSL with a nap and a handful of beans, this episode proves longevity might be possible… even in a Worcester winter.

We cover the essentials:
Coffee (yes), PSLs (maybe not)
95% plants, 5%
Walking uphill both ways at Holy Cross = built-in cardio
How to turn the Hill into the first Purple Zone

Listen in for wisdom, laughter, and possibly too many bean jokes.

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Brad and Alex jet around the globe exploring the famous Blue Zones — those rare places where people live long, happy, and suspiciously goat-filled lives. From California’s plant-powered Adventists to Costa Rica’s “plan de vida,” from Sardinia’s red wine to Okinawa’s purple sweet potatoes, the guys uncover the secrets to a century-long life. Plus, they ask the ultimate question: could Holy Cross become the first-ever Purple Blue Zone?

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Brad is back. But more importantly Alex is back. And yes — the long-awaited Sader Digest Season 2 is here (still in our makeshift “studio,” but hey, we roll with it).

In this episode, Brad and Alex dive headfirst into the mysterious world of the gut microbiome, aka the trillions of tiny tenants living rent-free inside you. Think of yourself as a walking Airbnb, except instead of tourists, you’re hosting bacteria, fungi, and viruses who (surprise!) actually want you to succeed.

Here’s what you’ll hear:

Why your microbiome is like a garden — give it good food and it thrives, give it junk and it turns into a weed patch.

The surprising truth about epigenetics (spoiler: it’s less “fancy dinner party” and more “your genes get software updates based on your lifestyle”).

Why fiber is the unsung hero of gut health (yes, we talk poop). 💩

How stress, sleep, and diet all flip switches in your body that affect your long-term health.

Antioxidants explained: why “eating the rainbow” means broccoli, not Skittles (sorry, candy lovers).

Brad’s hot take: Skittles should never have swapped lime for green apple. Ever.

With plenty of laughs, bad analogies (looking at you, “walking Airbnb”), and actually useful takeaways, this episode makes gut science less intimidating — and more like a comedy set about bacteria.

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Did you know your immune system can throw a full-blown temper tantrum over a peanut? Or that a crumb of gluten can trigger an autoimmune attack in someone with celiac disease?

In this episode, Bradley Shannon—Director of Culinary Development and Nutrition at Holy Cross—dishes out the real scoop on food allergies, the science behind IgE and histamine, what makes celiac disease different, and why dining with dietary restrictions can feel like walking a culinary tightrope.

We’ll go behind the scenes at Holy Cross Dining to explore how a college campus can become a haven for students with food allergies and gluten-free needs. From allergen-safe kitchens and gluten-free fryers to staff training and one-on-one support, we’re changing the game.

Whether you’re an allergy warrior, gluten-free for life, or just a curious foodie—this episode serves up science, strategy, and some seriously inclusive dining vibes.

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Forget bland broccoli and tasteless tomatoes—this episode is all about sparking a vegetable revolution from the ground up.

Brad (FINALLY) shares the stories and insights fresh from the UMass Chefs Conference, where chef Dan Barber issued a delicious challenge: What if we bred crops for flavor, not just profits? From the tiny honeynut squash that flipped the script on supermarket expectations to futuristic hybrids like the Garleek (yes, garlic plus leek), we explore how chefs, breeders, and eaters are reclaiming the seed supply—and our taste buds.

We’ll dig into why most vegetables are bred to survive shipping instead of satisfying your palate, how four chemical giants control much of the seed market, and why the future of truly craveable food starts in the soil.

If you’ve ever thought vegetables were boring, prepare to have your mind—and your dinner plate—changed forever. Aged parsnip, anyone?

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Long before chefs were hoping to breed vegetables for flavor (Dan Barber we are looking at you!), one eccentric plant lover in California was reshaping the future of food—seed by seed. In Part 1 of this two-part series, Brad digs into the life and legacy of Luther Burbank, the 19th-century horticultural legend who brought us the Russet potato, Shasta daisy, spineless cactus, and hundreds of other botanical innovations.

From Burbank’s quiet roots in Massachusetts to his experimental empire in Santa Rosa, this episode explores what happens when one person dares to ask, “What if a plant could be more?” Brad also shares a hilarious story from the UMass Chefs Conference involving Dan Barber, a maybe-too-obscure Burbank reference, and a perfectly awkward moment of silence.

If you’ve ever wondered where your food really begins, this is the seed of that story.