Text Dr. Black your questions or comments.

Sleep deprivation doesn’t just make you tired—it changes how your brain, body, and hormones function in real time. Even one or two nights of poor sleep can affect your mood, decision-making, and physical health in ways most people underestimate.

In this episode, I break down what actually happens when you don’t get enough sleep—from impaired focus and increased irritability to changes in appetite hormones and immune function. I also share practical, “health made doable” strategies to help you recover after a bad night and improve your sleep moving forward, even if your situation isn’t perfect.

You’ll learn:

• Why even one night of poor sleep affects mood, reaction time, and decision-making
• How sleep deprivation increases cravings and disrupts hunger hormones
• The connection between sleep, stress, and long-term health risks
• Simple ways to protect your energy and function after a bad night
• Practical habits that support better sleep without overcomplicating your routine

When you understand how quickly sleep impacts your body, it becomes much easier to prioritize it in a realistic way. Small adjustments can make a meaningful difference in how you feel and function day to day.

Listen now and start protecting one of the most powerful tools you have for your health.

Links discussed in this episode:

Andrew Huberman's 20 minute Nonsleep Deep Rest on Spotify

Today by Mary Oliver

Today I’m flying low and I’m
not saying a word
I’m letting all the voodoos of ambition sleep.

The world goes on as it must,
the bees in the garden rumbling a little,
the fish leaping, the gnats getting eaten.
And so forth.

But I’m taking the day off.
Quiet as a feather.
I hardly move though really I’m traveling
a terrific distance.

Stillness. One of the doors
into the temple.

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

Don't forget to visit the show website and subscribe to my newsletter for more tips on how to Make Health Doable. No spam ever and you can unsubscribe at any time.

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@eatgreenswithdrblack.com.

I am happy to answer general questions related to the information presented on this podcast. Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

Mental health is complex—but one piece we often overlook is food. What we eat every day directly affects how our brain functions, how we feel, and how we show up in our lives.

In this episode, I sit down with psychiatrist Dr. Sravan Kakani to explore how culinary medicine is reshaping the way we think about mental health. We talk through the science behind the gut-brain connection, what the research actually shows about diet and depression, and how simple, realistic changes can support better mood and resilience. This is not about perfection or restrictive eating—it’s about using food as a practical tool to support your mental well-being.

In this episode, you’ll learn:

• How the Mediterranean-style eating pattern supports mental health
• Why fiber and gut health play a key role in mood regulation
• How ultra-processed foods may contribute to inflammation and depression
• What the gut microbiome has to do with brain function
• Simple ways to bring culinary medicine into everyday life

The goal isn’t to overhaul your diet overnight—it’s to understand how small, consistent choices can support both your brain and your body.

Listen in to learn how to make food a tool for better mental health—without overcomplicating it.

Links from this episode:

SMILES Trial

This Is Your Brain on Food by Dr. Uma Naidoo

Healthy Baked Apple Recipe

Raspberry Chia Pudding (download)

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

Don't forget to visit the show website and subscribe to my newsletter for more tips on how to Make Health Doable. No spam ever and you can unsubscribe at any time.

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@eatgreenswithdrblack.com.

I am happy to answer general questions related to the information presented on this podcast. Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

Lowering your cholesterol doesn’t have to mean overhauling your entire life. In this episode, I walk through how small, strategic food choices can make a meaningful difference in your numbers—and your long-term heart health.

I focus on what actually moves the needle when it comes to lowering LDL cholesterol through diet. We break down the most effective evidence-based approaches, including key foods to increase, what to limit, and how to make these changes realistic for busy adults and families. I also introduce the concept of a “portfolio approach” to nutrition—layering small habits that work together to produce measurable results.

Key Takeaways:

• Soluble fiber plays a major role in lowering LDL cholesterol
• Plant sterols and stanols can help block cholesterol absorption
• Swapping saturated fats for unsaturated fats supports heart health
• Nuts, beans, and whole grains provide powerful, practical benefits
• Small, consistent changes are effective and sustainable

Links from episode:

ACC/American Heart Association Issue Updated Guideline for Managing Lipids, Cholesterol

Effects of a Dietary Portfolio of Cholesterol-Lowering Foods vs Lovastatin on Serum Lipids and C-Reactive Protein

Eating to Lower Cholesterol Recipes - recipes from my live presentation for San Marcos Life Long Learning.

Simple Tips to Lower Cholesterol

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

Don't forget to visit the show website and subscribe to my newsletter for more tips on how to Make Health Doable. No spam ever and you can unsubscribe at any time.

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at dr.black@eatgreenswithdrblack.com.

I am happy to answer general questions related to the information presented on this podcast. Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!