Bite of Mind

About Bite of Mind

Bite of Mind is for the people who know that "just eat better" has never been that simple. At the intersection of nutrition and mental health, Registered Dietitian Rachel Robinson and guests dig into the science, untangle the misinformation, and bring you practical strategies that actually look at the full picture of what you're living with. Whether you're here to learn something new, finally get a straight answer, or just feel less alone in it, you're in the right place.

Publisher

Rachel Robinson, MS, RD

Category

health & fitness

Language

en

Explicit

No

First episode

19 Nov 2025

Latest episode

6 May 2026

Latest episodes

13 episodes in the feed.

1. 

   6 May 2026

   Ep 12: The Link Between Blood Sugar Instability and Cognition

   In this episode of Bite of Mind, we're breaking down the science of glucose and brain function. We are looking at what the research actually says, what it doesn't, and why some of the most popular dietary trends right now are accidentally getting one thing right for completely the wrong reasons. Time Stamps: (00:00) Intro (01:03) The role of glucose in the brain, glucose facilitation effect, and cognitive function (06:20) How blood sugar stability affects our mood and executive functions (18:36) Low vs high carb diets, ket, carnivore, and cognitive function (32:53) Continuous Glucose Monitoring (CGMs) - is it needed if you don’t have diabetes? (41:53) Practical tips for managing blood sugar without diabetes (52:53) Summary, thank you, and dietitian word of wisdom Connect: A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey :) Want to stick with us as we grow? Hit the like and subscribe buttons @bite.of.mind.podcast to catch every new episode and get more tips and real talk on nutrition and mental health! You can also follow us on instagram or TikTok! Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Listening does not establish a provider–patient relationship. Always consult a qualified healthcare professional for personalized guidance. Research: Sugar for the brain: the role of glucose in physiological and pathological brain function PMID: 23968694 (https://pubmed.ncbi.nlm.nih.gov/23968694/) Fuel for Thought? A Systematic Review of Neuroimaging Studies into Glucose Enhancement of Cognitive Performance. PMID: 32162177 (https://pubmed.ncbi.nlm.nih.gov/32162177/) Acute hypoglycemia impairs executive cognitive function in adults with and without type 1 diabetes. PMID: 23780950 (https://pubmed.ncbi.nlm.nih.gov/23780950/) Does Glycemic Variability Impact Mood and Quality of Life? PMID: 22324383 (https://pubmed.ncbi.nlm.nih.gov/22324383/) Risk of depression and anxiety disorders according to long-term glycemic variability. PMID: 37734626 Role of Dietary Carbohydrates in Cognitive Function: A Review. PMID: 40599356 (https://pubmed.ncbi.nlm.nih.gov/40599356/) Personalized Nutrition by Prediction of Glycemic Responses. PMID: 26590418 Reactive hypoglycemia in binge eating disorder, food addiction, and the comorbid phenotype: unravelling the metabolic drive to disordered eating behaviours. PMID: 37726785 (https://pubmed.ncbi.nlm.nih.gov/37726785/) Low Glycemic Food Index Link: https://glycemic-index.net (https://glycemic-index.net)

2. 

   22 Apr 2026

   Ep 11: Raw Milk, Carnivore Diet, Food Additives - The Dangers of Misinformation

   Is your social media feed making you afraid of your food? In this episode, Rachel and Ilkay break down some of the most viral nutrition trends circulating on TikTok, Instagram, and YouTube right now — including raw milk, the carnivore diet, and fear-mongering around everyday food additives like vegetable oils, natural flavors, and folic acid. As registered dietitians, they cut through the noise with actual research so you can stop spiraling over your ingredient labels and start eating with a little more confidence and a lot less stress. You'll also walk away with four practical questions to ask yourself the next time a health claim stops you mid-scroll. Time Stamps: (00:00) Intro (02:50) Claim 1: Raw Milk. Does pasteurization kill beneficial vitamins, minerals, and bacteria? What’s the safety of drinking raw milk? Lactase? (24:55) Claim 2: Carnivore Diet. Is it better for GI health? Inflammation? Blood sugar? Risks of cutting entire food groups. (44:05) Claim 3: Food additives. Is organic better? Are synthetic vitamins safe? What is in “natural flavors”? Mercury levels in fish. (01:05:34) The harm of fear messaging and 4 questions to ask yourself (01:15:13) Closing thoughts and dietitian word of wisdom. Connect: A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey :) Want to stick with us as we grow? Hit the follow button to catch every new episode every other Wednesday and get more real talk on nutrition and mental health! You can also follow us on instagram or TikTok! Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Listening does not establish a provider–patient relationship. Always consult a qualified healthcare professional for personalized guidance. Research: A systematic review and meta-analysis of the effects of pasteurization on milk vitamins, and evidence for raw milk consumption and other health-related outcomes PMID: 22054181 Foodborne illness outbreaks linked to unpasteurised milk and relationship to changes in state laws - United States, 1998-2018 PMID: 36280604 Outbreak-Related Disease Burden Associated with Consumption of Unpasteurized Cow’s Milk and Cheese, United States, 2009–2014 PMID: 28518026 (https://pubmed.ncbi.nlm.nih.gov/28518026/) Outbreak of Salmonella Typhimurium Infections Linked to Commercially Distributed Raw Milk — California and Four Other States, September 2023–March 2024 (Weinstein, 2025) Effect of raw milk on lactose intolerance: a randomized controlled pilot study PMID: 24615309 Folic Acid and the Prevention of Birth Defects: 30 Years of Opportunity and Controversies.  PMID: 35995050 (https://pubmed.ncbi.nlm.nih.gov/35995050/) Effect of dietary linoleic acid on markers of inflammation in healthy persons: a systematic review of randomized controlled trials PMID: 22889633 Omega-6 fatty acids and inflammation PMID: 29610056 Increasing dietary linoleic acid does not increase tissue arachidonic acid content in adults consuming Western-type diets: a systematic review PMID: 21663641 FDA Natural Flavor Definition: https://www.ecfr.gov/current/title-21/chapter-I/subchapter-B/part-101/subpart-B/section-101.22 EPA Mercury levels in fish - charts https://19january2021snapshot.epa.gov/fish-tech/epa-fda-fish-advice-technical-information_.html (https://19january2021snapshot.epa.gov/fish-tech/epa-fda-fish-advice-technical-information_.html) https://www.epa.gov/choose-fish-and-shellfish-wisely/epa-fda-advice-about-eating-fish-and-shellfish

3. 

   8 Apr 2026

   Ep 10: Lion's Mane - Legit or Just Another Wellness Trend?

   Lion's Mane mushroom is everywhere — your coffee, your supplement shelf, your FYP. But does it actually do anything for your brain and mood? In this episode, we break down what Lion's Mane really is, the two bioactive compounds that make it scientifically interesting, and what three key studies actually show (spoiler: it's more nuanced than either the hype or the skeptics will tell you). We also cover the real concerns you need to know before buying — from supplement quality and dosing issues to medication interactions and the risk of replacing evidence-based care with a mushroom capsule. As always, no wellness fluff. Just the actual picture so you can make an informed decision. Time Stamps: (00:00) Intro (02:20) Defining Terms: Adaptogenic vs Nootropic (10:45) What is Lion’s Mane? (16:05) The main bioactive components of lion’s mane. Taking a look at fruiting body vs mycelium. (22:05) Diving into the research: chapter 1, animal models (38:46) Research continued: chapter 2, placebo-controlled pilot study (45:17) Final chapter: chapter 3, circulating pro-BNDF a potential biomarker for improved mood? (53:48) What to take away from these studies. (56:14) Concerns and Considerations with the research and supplementation. (01:07:00) Final thoughts Connect: A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey :) Want to stick with us as we grow? Hit the follow button to catch every new episode every other Wednesday and get more real talk on nutrition and mental health! You can also follow us on instagram or TikTok! Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Listening does not establish a provider–patient relationship. Always consult a qualified healthcare professional for personalized guidance. Research: A preliminary review of studies on adaptogens: https://pmc.ncbi.nlm.nih.gov/articles/PMC6240259/ (https://pmc.ncbi.nlm.nih.gov/articles/PMC6240259/) Nootropics as Cognitive Enhancers https://pmc.ncbi.nlm.nih.gov/articles/PMC9415189/ (https://pmc.ncbi.nlm.nih.gov/articles/PMC9415189/) Neurogenesis-dependent antidepressant-like activity of Hericium erinaceus in an animal model of depression https://pmc.ncbi.nlm.nih.gov/articles/PMC8650354/ (https://pmc.ncbi.nlm.nih.gov/articles/PMC8650354/) The Acute and Chronic Effects of Lion’s Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study pmc.ncbi.nlm.nih.gov/articles/PMC10675414/ (http://pmc.ncbi.nlm.nih.gov/articles/PMC10675414/) Hericium erinaceus Improves Mood and Sleep Disorders in Patients Affected by Overweight or Obesity: Could Circulating Pro-BDNF and BDNF Be Potential Biomarkers? doi.org/10.1155/2019/7861297 (http://doi.org/10.1155/2019/7861297)

4. 

   25 Mar 2026

   Ep 9: Fear Is Not a Food Group - The Truth Behind the 2025 Dietary Guidelines

   The 2025 Dietary Guidelines are here… and we have thoughts. In this episode, registered dietitians Rachel and Ilkay break down what the new guidelines actually say, why the image and the written document are telling two different stories, and why going back to a pyramid is a step backward for public health. We also tackle the bigger picture: the culture of food fear driving nutrition misinformation, what chronic stress and food anxiety actually do to your body, and the very real mental health consequences of treating your dinner plate like a minefield. Nutrition fear mongering has a real cost. And we think it's time to talk about it. Whether you're a nutrition professional, a health-conscious eater, or someone who has ever felt anxious about what's on your plate… this one is for you! Time Stamps: (00:00) Intro (01:00) Social media claims. Who is they?? (07:31) Is nutrition research biased? (08:45) Why does fear based messaging perform better on social media? (13:30) Dietary Guidelines: their history and purpose (17:30) A look at MyPlate: why we lost and why it worked well (21:27) The new guidelines: let’s dive in (43:28) Conversation on food fear and food restriction (Trigger warning - talk about eating disorders) (53:11) How to make sure information is truthful (55:13) Final thoughts and Dietitian word of wisdom Connect: A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey :) Want to stick with us as we grow? Hit the follow button to catch every new episode every other Wednesday and get more real talk on nutrition and mental health! You can also follow us on instagram or TikTok! Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Listening does not establish a provider–patient relationship. Always consult a qualified healthcare professional for personalized guidance. Research: Nutrition Fact Checker from the Academy of Nutrition and Dietetics. https://www.eatrightpro.org/nutritionfactcheck#upf (https://www.eatrightpro.org/nutritionfactcheck#upf) AND Evidence Analysis Library. https://www.andeal.org/ (https://www.andeal.org/) The Journal of the Academy of Nutrition and Dietitics.https://www.jandonline.org/ (https://www.jandonline.org/) The USDA 2025 Dietary Guidelines for Americanshttps://www.dietaryguidelines.gov/ (http://www.dietaryguidelines.gov/) The Uncompromised Dietary Guidelines for Americans https://www.cspi.org/UncompromisedDGA (https://www.cspi.org/UncompromisedDGA) The impact of stress on body function: A review. PMID: 28900385 (https://pubmed.ncbi.nlm.nih.gov/28900385/) Orthorexia and Orthorexia Nervosa: A Comprehensive Examination of Prevalence, Risk Factors, Diagnosis, and Treatment. PMID: 37686883 (https://pubmed.ncbi.nlm.nih.gov/37686883/) Risk factors for eating disorders: findings from a rapid review. Doi: 10.1186/s40337-022-00717-4 The characteristics and extent of food industry involvement in peer-reviewed research articles from 10 leading nutrition-related journals in 2018. PMCID: PMC7743938 (https://pmc.ncbi.nlm.nih.gov/articles/PMC7743938/) Personalized Nutrition Advice: Preferred Ways of Receiving Information Related to Psychological Characteristics. PMCID: PMC8258260 (https://pmc.ncbi.nlm.nih.gov/articles/PMC8258260/) Fear, anger, fruits, and veggies: interactive effects of emotion and message framing on health behavior. PMCID: PMC3134586 (https://pmc.ncbi.nlm.nih.gov/articles/PMC3134586/)

5. 

   11 Mar 2026

   Ep 8: The Myth of "Just Try Harder" - The Social Determinants of Health

   We've all heard "just eat better", but what if the real barrier isn't motivation? In this episode, we break down the social determinants of health, food insecurity, and why your zip code can matter more than your willpower when it comes to nutrition and mental health. Plus: a look at real resources that can help. Time Stamps: (00:00) Intro, dumpster diving, and dichotomy between social media and real life (04:22) What are the social determinants of health? (12:09) A look at food security and mental well-being (26:36) Food security and childhood outcomes (28:10) The Socio-ecological model and why it matters for personal responsibility (38:00) Resources, quick overview of social programs, community support, and things we can actually do (51:27) Wrapping it up and the Dietitian Word of Wisdom Connect: A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey :) Want to stick with us as we grow? Hit the like and subscribe buttons to catch every new episode and get more tips and real talk on nutrition and mental health! You can also follow us on instagram or TikTok! Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Listening does not establish a provider–patient relationship. Always consult a qualified healthcare professional for personalized guidance. Research: 1. WHO Social Determinants of Health https://www.who.int/health-topics/social-determinants-of-health#tab=tab_1 (https://www.who.int/health-topics/social-determinants-of-health#tab=tab_1) 2. USDA Food Security https://www.ers.usda.gov/topics/food-nutrition-assistance/food-security-in-the-us/measurement (https://www.ers.usda.gov/topics/food-nutrition-assistance/food-security-in-the-us/measurement) 3. Food Insecurity and Mental Health Status: A Global Analysis of 149 Countries https://www.ajpmonline.org/article/S0749-3797%2817%2930243-X/fulltext (https://www.ajpmonline.org/article/S0749-3797%2817%2930243-X/fulltext) 4. Food Insecurity Affects School Children’s Academic Performance, Weight Gain, and Social Skills https://www.sciencedirect.com/science/article/pii/S0022316622105109 (https://www.sciencedirect.com/science/article/pii/S0022316622105109)

6. 

   25 Feb 2026

   Ep 7: For the Love of Guts part 2 - How to Support the Microbiome for Better Mental Health

   Fibermaxxing, prebiotic sodas, psyllium husk chugging? Are we actually improving our gut health or are we just chasing trends? In this episode of Bite of Mind, we break down what prebiotics and probiotics really are, how they connect to mental health through the gut–brain axis, and what the research actually says about fiber, probiotics, and microbial diversity. We also cover when supplements might make sense, why more isn’t always better, and how to support your microbiome in realistic, sustainable ways. For more information about the gut–brain connection and what it means for depression and mental health, check out part 1 of our conversation. Time Stamps: (00:00) Intro (02:22) What the heck is a pre-biotic and how does it differ from a pro-biotic? (04:02) Is fiber a prebiotic? And fiber categories (08:38) Fibermaxxing, online trends, side effects of too much too quick, and IBS (16:13) Research on FOS supplementation (23:20) Back to fibermaxxing and online trends (26:40) How to support our microbiome without overhauling our lives. (35:07) Probiotics, supplements, and do they actually work?(48:58) Dietitian rant (for a minute) - Why is everything always so extreme?? (50:20) Closing thoughts and summary Connect: A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey :) Want to stick with us as we grow? Give us 5 stars and hit follow to catch every new episode and get more tips and real talk on nutrition and mental health!You can also follow us on instagram or TikTok! Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Listening does not establish a provider–patient relationship. Always consult a qualified healthcare professional for personalized guidance. Research: 1. NIH survey: https://www.nccih.nih.gov/health/statistics-from-the-national-health-interview-survey 2. FOS systematic review and meta-analysis https://pmc.ncbi.nlm.nih.gov/articles/PMC9413759/ 3. Articles on Bifidobacterium and Major Depression https://www.sciencedirect.com/science/article/abs/pii/S0889159121006267 https://www.sciencedirect.com/science/article/abs/pii/S0165032718313600 https://www.gastrojournal.org/article/S0016-5085%2817%2935557-9/fulltext 4. Probiotics and Major Depression https://www.nature.com/articles/s41398-022-01977-z https://pubmed.ncbi.nlm.nih.gov/21229254/ 5. Prebiotics and Depression - mice models https://www.biologicalpsychiatryjournal.com/article/S0006-3223%2817%2930042-2/abstract

7. 

   11 Feb 2026

   Ep 6: For the Love of Guts pt 1, Is Your Gut Part of the Depression Puzzle?

   Can what’s happening in your gut influence how you feel mentally? In this episode of Bite of Mind, we explore the growing science behind the gut–brain connection and what it means for depression and mental health. We dive into the fascinating world of the gut microbiome where the microbes living inside us do far more than just help with digestion. This episode is educational, evidence-based, and grounded in realism. We’re not claiming diet is a cure for depression but we are exploring how nutrition may support mental health as one piece of a much larger puzzle. Time Stamps: (00:00) Intro (09:52) The Microbiome Explained (16:27) Understanding the Gut-Brain Connection (20:10) What are SCFA? (27:09) Vagus Nerve, HPA axis, and why SCFA may be the connection between microbiome and depression (31:05) Butyrate Supplementation? (36:25) Final Thoughts (39:11) Closing and Dietitian Word of Wisdom Stick around for Part 2, where we’ll dive deeper into fiber, probiotics, and practical ways to support your gut in everyday life. If you’re interested in the science of nutrition, mental health, and how the body works as an interconnected system, you’re in the right place. A HUGE thank you to all of our listeners and viewers out there who are supporting us on this journey! If you ever have ideas for topics you would like to hear in the future, please leave us a comment. We would love to hear from you! Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Listening does not establish a provider–patient relationship. Always consult a qualified healthcare professional for personalized guidance. Research: Gut microbiota-derived short-chain fatty acids and depression: deep insight into biological mechanisms and potential applications https://pmc.ncbi.nlm.nih.gov/articles/PMC10882305/ (https://pmc.ncbi.nlm.nih.gov/articles/PMC10882305/) Gut Microbiome and Depression: How Microbes Affect the Way We Think https://pmc.ncbi.nlm.nih.gov/articles/PMC7510518/#REF18 (https://pmc.ncbi.nlm.nih.gov/articles/PMC7510518/#REF18) Gut microbiota-derived short-chain fatty acids and depression: deep insight into biological mechanisms and potential applications https://pmc.ncbi.nlm.nih.gov/articles/PMC10882305/ (https://pmc.ncbi.nlm.nih.gov/articles/PMC10882305/) Food and mood: how do diet and nutrition affect mental wellbeing https://www.bmj.com/content/369/bmj.m2382 (https://www.bmj.com/content/369/bmj.m2382) Association of dietary fiber and depression symptom: A systematic review and meta-analysis of observational studies https://pubmed.ncbi.nlm.nih.gov/33220451 (https://pubmed.ncbi.nlm.nih.gov/33220451/) Dietary fiber and its associations with depression and inflammation https://pubmed.ncbi.nlm.nih.gov/31750916/ (https://pubmed.ncbi.nlm.nih.gov/31750916/) Dietary Fiber, Gut Microbiota, and Metabolic Regulation—Current Status in Human Randomized Trials https://pmc.ncbi.nlm.nih.gov/articles/PMC7146107/ (https://pmc.ncbi.nlm.nih.gov/articles/PMC7146107/)

8. 

   28 Jan 2026

   Ep 5: Alcohol and Mental Health Explained - The Hidden Effects of Alcohol

   Alcohol is often framed as a way to relax, cope, or “take the edge off”, but what is it actually doing to our mental health? In this episode, we take a deep, evidence-based look at how alcohol impacts depression, anxiety, stress regulation, and the brain’s reward system. We break down how drinking can: Interfere with neurotransmitters like serotonin and dopamine Disrupt the HPA axis and stress hormones Worsen depressive symptoms and contribute to worsening anxiety And impact our microbiome We also explore why alcohol can feel temporarily relieving in the moment while making mood, motivation, and emotional regulation harder over time. We review current research on alcohol use and depression and discuss emerging research on the gut–brain connection, neuroinflammation, and how alcohol-related changes in the microbiome may further influence mental health. Finally, we talk about what it can look like to reevaluate your relationship with alcohol in a compassionate, non-all-or-nothing way. We cover sober-curious approaches, recognizing triggers, building alternative coping tools, and supporting mental health without shame or moralization. This episode is for anyone navigating depression or anxiety who wants to understand how alcohol may be affecting their mental health. Timestamps: (00:00) Intro/Welcome (01:43) Alcohol Trends, Stigma, and Statistics (17:10) Diving into the research. Alcohol and its effect on neurotransmitters and reward pathways (25:29) HPA axis activation (33:22) A look at the microbiome (36:39) Summarizing the research (38:11) A conversation on Alcohol Use Disorder (44:49) Tips for if you consider cutting back (55:48) Final thoughts Follow Along: A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey :)Want to stick with us as we grow? Hit follow along to catch every new episode and get more tips and real talk on nutrition and mental health!You can also follow us on instagram or TikTok @bite.of.mind! Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional for personalized guidance. Research: 1. Gallup Poll: https://news.gallup.com/poll/693362/drinking-rate-new-low-alcohol-concerns-surge.aspx 2. Alcohol Consumption by State: https://worldpopulationreview.com/state-rankings/alcohol-consumption-by-state 3. Defining Risky Drinking and the impact of drink size: https://pmc.ncbi.nlm.nih.gov/articles/PMC3860565/ 4. Alcohol Use Among Depressed Patients: https://pmc.ncbi.nlm.nih.gov/articles/PMC2874911/ 5. Non-Linear Relationships in the Associations of Depression and Anxiety with Alcohol Use: https://pubmed.ncbi.nlm.nih.gov/10824662/ 6. Decrease in circulating tryptophan availability to the brain after acute ethanol consumption: https://pubmed.ncbi.nlm.nih.gov/8614707/ 885/ 7. Anhedonia and Substance Dependence: https://pmc.ncbi.nlm.nih.gov/articles/PMC3089992/ 8. Drug use and the risk of major depressive disorder, alcohol dependence, and substance use disorders: https://pubmed.ncbi.nlm.nih.gov/12418937/ 9. The effects of alcohol on anxiety-like, depression-like, and social behavior immediately and a day after binge drinking: https://www.sciencedirect.com/science/article/pii/S0741832923002215?via%3Dihub 10. Binge alcohol drinking elicits persistent negative affect in mice: https://www.sciencedirect.com/science/article/abs/pii/S0166432815300267 11. Chronic alcohol exposure induced gut microbiota dysbiosis in mice: https://iubmb.onlinelibrary.wiley.com/doi/abs/10.1002/biof.1469 12. The Role of Inflammation in Depression and Fatigue: https://pmc.ncbi.nlm.nih.gov/articles/PMC6658985/ 13. Gut microbiota regulates chronic ethanol exposure-induced depressive-like behavior: https://www.nature.com/articles/s41380-022-01841-y

9. 

   14 Jan 2026

   Ep 4: From Stuck to Started - Self-Compassionate Tools for Building Motivation

   In this episode, we’re breaking down one of the biggest myths around motivation: that it has to come before action. In reality, motivation is usually something we create, not something we wait for. We talk about why starting can feel so hard, especially when stress, burnout, ADHD, or mental overload are involved, and why that doesn’t mean you’re lazy or undisciplined. It means your nervous system and brain need support, not shame. You’ll learn practical, realistic tools to help you start and sustain habits without relying on willpower, including: The 5-Minute Start Rule and why tiny actions create momentum How to shrink goals so they feel doable instead of overwhelming Ways to reframe change from self-love, not pressure or guilt How to use sensory “activation anchors” to prime your brain for action Why pairing boring tasks with dopamine boosters actually works How to build motivation that lasts by making progress visible and planning for low-energy days We also cover what to do when motivation feels completely gone, how to break the freeze response, support your body first, reduce decision fatigue, and separate shame from the task so you can move forward without self-criticism. If you’ve ever told yourself “I know what I should do, I just can’t start,” this episode will help you understand why and give you compassionate strategies to make change feel possible again. Timestamps: (00:00) Intro (02:45) Understanding your why (08:14) What to do when stuck in "freeze" state (15:34) Sustaining Motivation (19:17) Building time for rest (24:25) Going back to "freeze" states and practical tips (26:58) A conversation on shame and closing thoughts A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey :) Want to stick with us as we grow? Hit follow to catch every new episode and get more tips and real talk on nutrition and mental health. You can also follow on instagram or TikTok @bite.of.mind or on our website at www.biteofmind.com Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Listening does not establish a provider–patient relationship. Always consult a qualified healthcare professional for personalized guidance.

10. 

    31 Dec 2025

    Ep 3: A Gentle New Year Reset - How to Clear Kitchen Stress and Start Fresh With Food

    The start of a new year often comes with pressure to overhaul everything, especially when it comes to food. In this episode, we’re taking a different approach. Instead of adding more rules or routines, we walk through a gentle New Year reset focused on reducing stress, clearing mental clutter, and making food feel simpler and more supportive again. We talk about how to: Take an honest inventory of what’s actually causing stress in your kitchen and food life Use deep cleaning and decluttering as a mental reset Identify common stress points around our life Let go of rigid food rules that increase pressure instead of helping Simplify cooking so meals feel more doable during both calm and stressful times This episode is for anyone who feels overwhelmed by food, burned out by diet culture, or just wants to start the year feeling lighter, calmer, and more prepared, without restriction or guilt. Whether you’re craving a fresh start or simply want less stress around meals, this conversation is about creating space, not striving for perfection. Time Stamps: (00:00) Intro (05:03) Taking a Reset (12:32) Micro-prepping our Environment (21:50) Dropping Rigid Food Rules & Expectations (31:38) Tips to Make Day-to-day Nutrition Changes Easier (40:16) Convenience Foods, Good or Bad? (48:17) Stress Reduction Around Failing (57:00) Final Thoughts A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey :) Want to stick with us as we grow? Hit follow to catch every new episode and get more tips and real talk on nutrition and mental health. You can also follow on instagram or TikTok @bite.of.mind or on our website at www.biteofmind.com

11. 

    17 Dec 2025

    Ep 2: SMART Goals, Real Change - How to Set Goals You Can Actually Stick To

    Struggling to stay consistent with your health goals? In this episode of Bite of Mind, we break down how to use SMART Goals (Specific, Measurable, Attainable, Relevant, and Time-Bound) to create real, sustainable change without guilt, perfectionism, or overwhelm. We talk through how SMART goals support your health and how nutrition goals become easier when they’re broken into simple, doable steps. You’ll hear practical examples and how to set goals that fit real life, especially if you struggle with motivation or feeling “all-or-nothing” around change. Whether you want to eat healthier, manage stress, build confidence in the kitchen, or nurture a healthier relationship with food, this episode will help you build habits that last. Time Stamps: (00:00) Intro (02:06) Our New Year's Goals (04:03) Defining S.M.A.R.T. Goals (23:51) What happens if I fail? (34:40) What the Research Says about the effectiveness of S.M.A.R.T. Goals (38:04) Example of Setting up a S.M.A.R.T. Goal (46:35) Final Thoughts A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey :) Want to stick with us as we grow? Hit follow to catch every new episode and get more tips and real talk on nutrition and mental health. You can also follow on instagram @bite.of.mind or on our website at www.biteofmind.com Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Listening does not establish a provider–patient relationship. Always consult a qualified healthcare professional for personalized guidance. For those of you who are interested in learning more about effectiveness of SMART Goals: 1. Impact of SMART Goals on Diabetes Management (https://pubmed.ncbi.nlm.nih.gov/36052449/ (https://pubmed.ncbi.nlm.nih.gov/36052449/)) 2. Goal setting with young people for anxiety and depression: What works for whom in therapeutic relationships?(https://link.springer.com/article/10.1186/s40359-022-00879-5 (https://link.springer.com/article/10.1186/s40359-022-00879-5)) 3. Goal Setting and Action Planning for Health Behavior Change (https://pubmed.ncbi.nlm.nih.gov/31662729/ (https://pubmed.ncbi.nlm.nih.gov/31662729/)) 4. Evaluating the impact of integrating SMART goal setting in preceptor development (https://academic.oup.com/ajhp/article-abstract/79/14/1180/6562933 (https://academic.oup.com/ajhp/article-abstract/79/14/1180/6562933?redirectedFrom=fulltext))

12. 

    3 Dec 2025

    Ep 1: ADHD & Nutrition - Understanding the Struggle to Eat Well

    Ever wonder why “just eat healthy” feels impossible when you have ADHD? You’re not alone... and it’s not about willpower. In this episode of Bite of Mind, registered dietitians Rachel Robinson and Ilkay Baseski unpack the science behind why ADHD can make food choices, meal planning, and even remembering to eat such a challenge. From dopamine dips and executive dysfunction to hyperfocus and sensory burnout, they reveal how the ADHD brain shapes eating habits — and share practical, judgment-free tips to make fueling your body and mind feel easier. If you’ve ever found yourself skipping meals, bingeing late at night, or feeling overwhelmed in the kitchen, this one’s for you. Time Stamps: (00:00) Intro (02:42) ADHD is Real (05:15) Definition & Statistics (11:14) Executive Function, Dopamine & Their Impacts on Eating (24:50) Nutrition Tips A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey. :) Want to stick with us as we grow? Hit follow to catch every new episode and get more tips and real talk on nutrition and mental health. You can also follow on instagram @bite.of.mind or on our website at www.biteofmind.com Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Listening does not establish a provider–patient relationship. Always consult a qualified healthcare professional for personalized guidance. For those of you who are interested in learning more about the brain structure/function in ADHD, we have linked some research below: 1. Reward, dopamine and the control of food intake: implications for obesity (https://pmc.ncbi.nlm.nih.gov/articles/PMC3124340/ (https://pmc.ncbi.nlm.nih.gov/articles/PMC3124340/) 2. Role of the hippocampus in the sex-dependent regulation of eating behavior: studies with kainic acid (https://pubmed.ncbi.nlm.nih.gov/3786511/ (https://pubmed.ncbi.nlm.nih.gov/3786511/)) 3. Contributions of the hippocampus and medial prefrontal cortex to energy and body weight regulation (https://pubmed.ncbi.nlm.nih.gov/18831000/ (https://pubmed.ncbi.nlm.nih.gov/18831000/)) 4. Alterations in the hippocampal endocannabinoid system in diet-induced obese mice (https://pubmed.ncbi.nlm.nih.gov/20445053/ (https://pubmed.ncbi.nlm.nih.gov/20445053/)) 5. Meta-analysis of functional magnetic resonance imaging studies of inhibition and attention in attention-deficit/hyperactivity disorder (https://jamanetwork.com/journals/jamapsychiatry/fullarticle/1485446 (https://jamanetwork.com/journals/jamapsychiatry/fullarticle/1485446) 6. Gray Matter Volume Abnormalities in ADHD: Voxel-Based Meta-Analysis Exploring the Effects of Age and Stimulant Medication (https://psychiatryonline.org/doi/full/10.1176/appi.ajp.2011.11020281 (https://psychiatryonline.org/doi/full/10.1176/appi.ajp.2011.11020281)) 7. Subcortical brain volume differences in participants with attention deficit hyperactivity disorder in children and adults: a cross-sectional mega-analysis (https://pubmed.ncbi.nlm.nih.gov/28219628/ (https://pubmed.ncbi.nlm.nih.gov/28219628/))

13. 

    19 Nov 2025

    Episode 0: Hello & Welcome

    In our very first episode, meet your co-hosts, Registered Dietitians Rachel Robinson and Ilkay Baseski as we introduce Bite of Mind and share why we’re so passionate about the connection between nutrition and mental health. Get a feel for what’s ahead; supportive conversations, evidence-supported nutrition information, and a space where wellness isn’t about perfection. We hope you'll join us on this journey!

Reach and audience

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Apple Podcasts (US)

5.0 / 5

2 ratings