Text Dr. Black your questions or comments.

Carbs have a reputation problem.

We’re often told they’re the reason for weight gain, blood sugar issues, and that afternoon crash—so the solution must be to cut them out. But that approach usually backfires. Not because people lack discipline, but because carbs are deeply woven into the foods we love, our cultures, and our daily routines.

In this episode, I move beyond sugar and talk about starchy foods like rice, potatoes, pasta, and bread—the foods many people feel guilty about eating.

Here’s the truth:
Carbs aren’t evil. But how much we eat, how processed they are, and even how we eat them makes a big difference in how our bodies respond.

Instead of fear or restriction, this episode focuses on simple ways to make carb-rich foods work better for you—so you can enjoy them without the energy crash or constant hunger.

I share five easy, practical “carb hacks” you can start using right away, including:

• Keeping the structure of carbs intact (think skins & whole grains)
• Pairing carbs with protein and healthy fats so they’re more filling
• The secret hack to make starch healthier
• Choosing carbs that also support gut health
• Even changing the order you eat foods at a meal

No extreme diets.
No cutting out foods you love.
Just smarter, more thoughtful choices that add up over time.

If you’ve ever felt stuck between “carbs make me feel bad” and “I don’t want to give them up,” this episode is for you.

If you enjoyed this episode, please take a moment to rate it, leave a review, and most importantly, share it with a friend!

Don't forget to visit the show website and subscribe!

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.

Please note that the "Send Dr. Black a Text" feature at the top of the show notes does NOT allow me to respond directly. Please include your contact information or email me 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.

Sugar is one of the most confusing topics in nutrition — not because it’s inherently complicated, but because it’s often discussed in extremes.

In this episode, I take a step back and focus on making the science of sugar clear, practical, and usable. The goal isn’t to eliminate sugar or label foods as “good” or “bad,” but to help you understand how different forms of sugar affect the body so you can make choices that actually support your health.

We talk through what sugar really is, how glucose and fructose are handled differently, and why sugar packaged in whole foods like fruit behaves very differently than sugar in juice, soda, or processed foods. I also address the idea of “sugar addiction” and explain why cravings are real — but not the same thing as true addiction — and why they tend to fade when the body is supported properly.

You’ll also learn why switching to “natural” sugars like honey or coconut sugar doesn’t meaningfully change the metabolic impact, and which sweeteners actually make more sense when you want something sweet.

This episode is designed to give you skills, not rules:

• How to think about sugar without fear or guilt
• How to read labels without getting lost in marketing claims
• How to reduce added sugar without tracking calories or feeling deprived
• How to make small shifts that add up over time

Key takeaway:
Health becomes much more doable when you understand why certain choices work better than others. Sugar doesn’t need to be eliminated — it just needs to be placed in the right context.

If you enjoyed this episode, please take a moment to rate it, leave a review, and most importantly, share it with a friend!

Don't forget to visit the show website and subscribe!

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.

Please note that the "Send Dr. Black a Text" feature at the top of the show notes does NOT allow me to respond directly. Please include your contact information or email me 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.

Is willpower really the key to success? Not according to neuroscience. In this episode, I walk you through what truly drives habit formation — and why biology, mood, stress, sleep, hormones, and environment matter far more than discipline.

We’ll explore:

• Why habits are your brain’s “energy-saving mode”
• How repetition, context, and reward shape behavior
• Why identity (“I’m the kind of person who…”) matters
• Three strategies scientists agree reliably build lasting habits
• Simple, actionable examples for nutrition, movement, sleep, and productivity

You’ll also learn bonus tools like the One-Minute Rule, the Five-Second Rule, and friction-reducing tricks to make healthy choices the easiest choices.

This episode builds on the weight loss biology episode and gives you a roadmap for sticking with your goals — without relying on motivation alone.

If you enjoyed this episode, please take a moment to rate it, leave a review, and most importantly, share it with a friend!

Don't forget to visit the show website and subscribe!

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.

Please note that the "Send Dr. Black a Text" feature at the top of the show notes does NOT allow me to respond directly. Please include your contact information or email me 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!