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Eat, Live, Be Well - Nutrition

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Eat, Live, Be Well - Nutrition

Shelley A. Rael, MS, RDN, LD, Registered Dietitian Nutritionist promoting Real World Nutrition. Healthy Sustainable Habits, Eat for Energy, Feel Great
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Registered Dietitian Nutritionist (RDN), Nutrition Services, Virtual Programs.

02/27/2026

You have probably seen “net carbs” on food labels or heard the term in low carb and keto spaces. But what does it actually mean, and does it matter?
In this episode, we break down what carbohydrates are, how net carbs are calculated, where the concept came from, and why it is not formally recognized in nutrition science. We also discuss blood sugar, fiber, sugar alcohols, food marketing, and what matters more than chasing a net carb number.

If you have ever wondered whether net carbs are helpful or just another diet trend, this episode will give you the clarity you need.

Listen: Episode 229 Fiber 101: Soluble, Insoluble, Functional Fiber and Resistant Starch

Listen: Episode 228 What Are Carbohydrates? Fiber, Starch, and Sugar Explained

Read more: What Are Net Carbs and Do They Actually Matter?
Learn more or contact me: ShelleyRael.com
Schedule a complimentary 30-minute introductory call today to discover how I can help you achieve your health and wellness goals.
Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

02/24/2026

Fiber is one of the most misunderstood nutrients in the carbohydrate conversation.
In Episode 229 of the Real World Nutrition podcast, I take a step back and define what fiber actually is. Not just the general concept, but the differences between soluble fiber, insoluble fiber, functional fiber, and resistant starch.
These distinctions matter.
Soluble fiber can help lower LDL cholesterol and moderate blood glucose. Insoluble fiber supports digestive transit. Resistant starch behaves like fiber in the gut, even though it is technically a starch. Functional fibers are often added to processed foods and are not the same as the fiber naturally present in whole foods.
This episode also connects directly to the Dietary Guidelines discussion. When guidance emphasizes fiber-rich whole grains and plant foods, it is grounded in these physiological effects.
If you are following the carbohydrate series, this is a foundational episode.
You can listen here: https://www.shelleyrael.com/rwn-podcast/ep229
Or look for Real World Nutrition with Shelley A. Rael wherever you get podcasts.

02/23/2026

Alcohol is one of the few topics in nutrition that used to have very specific numbers attached to it.
One drink per day for women. Two for men. That language is now gone. The updated Dietary Guidelines say, “Consume less alcohol for better overall health.”
That shift is not minor.
In this updated blog, I break down what the current research actually shows. Alcohol is a known carcinogen, and risk increases even at low levels of intake. The previously assumed heart health benefits of moderate drinking are being reexamined. I also discuss how alcohol affects sleep, blood sugar, liver health, and medication metabolism.
I include guidance from the American Cancer Society, American Diabetes Association, and American Heart Association, along with who should completely avoid alcohol.
If you drink occasionally, this is not about judgment. It is about understanding risk in context.
You can read the full breakdown here: Alcohol in Moderation: What the Current Guidelines and Research Actually Say
https://www.shelleyrael.com/blog/alcohol-guidelines-2026

02/21/2026

The Advisory Committee’s scientific report is not the final Dietary Guidelines. That distinction matters.
In Part 6 of the DGA series, I walk through what happened when the 2025 to 2030 Guidelines were finalized. Where did the language shift? Which recommendations were softened? Which areas were reframed?
For example, specific daily alcohol limits were removed and replaced with “consume less alcohol for better health.” The language about saturated fat introduced more uncertainty in tone. Whole grain messaging shifted toward emphasizing highly processed products. Explicit references to cultural diversity were reduced.
None of this means the Guidelines are useless. It does mean they are the product of science moving through a policy framework.
If we are going to critique or defend them, we need to understand that step in translation. Science operates on evidence, grading, and nuance. Policy operates within feasibility, politics, and public messaging.
Part 6 connects those dots.
You can read When Science Meets Politics: What Happened to the Advisory Committee’s Recommendations, here:
https://www.shelleyrael.com/blog/dga-part-6

02/20/2026

Fiber is often oversimplified as something that “keeps you regular.” In reality, it plays a far more complex role in digestive health, blood glucose regulation, cholesterol management, gut microbiome diversity, and long term disease risk.
In this episode, the discussion continues the carbohydrate series by breaking down the different types of fiber, including soluble fiber, insoluble fiber, functional fiber, and resistant starch. The episode also connects fiber recommendations to the Dietary Guidelines and explains why the source of carbohydrate matters.
Listen: Episode 228 What Are Carbohydrates? Fiber, Starch, and Sugar Explained

Read more: Fiber 101: Soluble, Insoluble, Functional Fiber, and Resistant Starch
Learn more or contact me: ShelleyRael.com
Schedule a complimentary 30-minute introductory call today to discover how I can help you achieve your health and wellness goals.
Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

02/19/2026

Most people assume the Dietary Guidelines are written by a single administration or drafted quickly in response to trends. That is not how it works.
The Guidelines are required by law to be updated every five years. A scientific Advisory Committee is convened years in advance. That committee reviews randomized trials, cohort studies, surveillance data, and systematic reviews. They release a scientific report.
Then federal agencies translate that report into final policy language.
Those two documents are not the same.
In Part 5 of the DGA series, I break down the full process. How committee members are selected. What types of evidence are considered. Where public comment periods fit in. How conflicts of interest are disclosed. And where interpretation can shift between scientific conclusions and policy messaging.
If we are going to critique the Guidelines, defend them, or use them in practice, we need to understand how they are built.
You can read Part 5 here: How the Dietary Guidelines Are Made—and Why That Process Matters
https://www.shelleyrael.com/blog/dga-part-5

02/17/2026

Carbohydrates are one of the most debated topics in nutrition. What often gets missed is that carbohydrates are not a single substance.
In Episode 228 of the Real World Nutrition podcast, I explain the differences between fiber, starch, and sugar. They are all carbohydrates, but they are digested differently and influence the body in different ways.
Fiber is not absorbed like sugar. Starch is broken down into glucose. Sugar can be naturally occurring or added. When we label all carbohydrates as “good” or “bad,” we lose the context that actually matters.
This episode builds on the January carbohydrate blog series and connects to the February discussion of the Dietary Guidelines. It also sets the stage for the next several episodes, where I will go deeper into carbohydrate quality and how to evaluate claims you see online.
If you want a clearer framework for thinking about carbohydrates, this is the place to start.
Listen to What Are Carbohydrates? Fiber, Starch, and Sugar Explained or wherever you get your podcasts or linked here:
https://www.shelleyrael.com/rwn-podcast/ep228

02/16/2026

I hear a lot of people say heart disease runs in their family, so it feels out of their control. Genetics do matter, but they are only part of the story. For most people, lifestyle factors have a much bigger influence on cardiovascular risk over time.
Things like blood pressure, cholesterol, blood sugar, and inflammation respond to how we eat, how often we move, how well we sleep, and how much stress we carry. Smoking status and alcohol intake matter too. None of these exist in isolation, and none require extreme changes to make a difference.
This is not about doing everything “right.” It is about patterns. Eating regularly, including fiber rich foods, choosing fats thoughtfully, and moving the body in ways that are realistic can all support heart health. Managing stress and getting medical care when needed are just as important as nutrition.
Family history can inform screening and awareness, but it does not dictate outcomes. There is room for meaningful change at many stages of life.

02/14/2026

I talk a lot about balance in nutrition guidance, and that applies to the Dietary Guidelines, too.
In Part 4 of this series, I focus on where the 2025–2030 Dietary Guidelines fall short. That includes how saturated fat is still framed, how whole milk and full-fat dairy are discussed without enough context, and how some of the fat recommendations conflict with what we already know from decades of research. I also look at newer language around additives, sweeteners, and alcohol, and where the evidence is stronger or weaker than the messaging suggests.
This is not a rejection of the Guidelines. It is a closer look at where the science is more nuanced than the recommendations suggest. When guidance oversimplifies complex evidence, it can create confusion rather than clarity.
Being evidence-based means being willing to name what does not fully line up, even when there is progress elsewhere.
You can read the full post, Where the 2025–2030 Dietary Guidelines Fall Short, here:
https://www.shelleyrael.com/blog/dga-part-4

02/13/2026

Carbohydrates are among the most debated nutrients in modern nutrition discussions. In this episode, fiber, starch, and sugar are clearly explained, along with how they function in the body and why they remain misunderstood.

This episode builds on the recent carbohydrate blog series and connects to the ongoing discussion about the 2025 to 2030 Dietary Guidelines. It also sets the stage for upcoming episodes that will explore carbohydrates in greater depth.

If you have ever wondered what carbohydrates actually are and why they matter, this episode provides context without oversimplifying the science.

Read more: What Are Carbohydrates? Fiber, Starch, and Sugar Explained
Learn more or contact me: ShelleyRael.com
Schedule a complimentary 30-minute introductory call today to discover how I can help you achieve your health and wellness goals.
Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

02/12/2026

I am often asked whether I support the Dietary Guidelines for Americans or not. The answer is more nuanced than a yes or no.
In Part 3 of this series, I focus specifically on what the 2025-2030 Dietary Guidelines get right. That includes clearer language about added sugars, a stronger emphasis on dietary patterns rather than individual nutrients, and improved framing of fiber, whole foods, and minimally processed foods. There is also continued progress in addressing nutrition needs across different life stages.
These updates reflect how nutrition science evolves. Better research methods lead to clearer conclusions, and clearer conclusions should shape policy. That does not mean the Guidelines are beyond critique. It does mean there are areas where they align well with the evidence we have.
This post is about credibility and balance. Not defending everything, not dismissing everything, but actually engaging with the science and what it suggests.
You can read The 2025–2030 Dietary Guidelines: What They Got Right here https://www.shelleyrael.com/blog/dga-part-3

02/10/2026

I see a lot of nutrition advice built around exclusion. Entire nutrient categories are labeled as unnecessary or harmful, leaving people trying to function on a very narrow intake.
That is why episode 227 of the Real World Nutrition podcast focuses on the six essential classes of nutrients. Carbohydrates, protein, fat, vitamins, minerals, and water all serve different purposes in the body. None of them are interchangeable, and none of them are optional.
In this episode, I go over what each nutrient class actually does, common misconceptions around them, and what can happen when intake is consistently inadequate. I also talk about phytochemicals, where they fit in, and why they matter even though they are not classified as essential.
This is not an episode about chasing dietary ideals. It is about understanding the basics well enough to make informed, flexible decisions without fear.
The Six Classes of Essential Nutrients and Phytochemicals
You can listen here or wherever you get your podcasts:
https://www.shelleyrael.com/rwn-podcast/ep227

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Award-winning Registered Dietitian Nutritionist (RDN) – speaker, writer, and consultant with over 20 years’ experience helping hundreds of people lose weight without deprivation or rules.

Creator of the F.A.S.T.™ Program that incorporates Food acceptance, Accountability, Support, and Transformation to help people lose weight for good with mindset shifts about food and dieting.

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