Bite by Bite: Nutrition for Life

Ultra-processed foods have become one of nutrition’s hottest topics. But does being “ultra-processed” automatically make a food unhealthy? Monica and dietetic intern Aden Van Cleef break down the NOVA classification system, what the research actually tells us, and why foods within the same category can have very different nutritional profiles. They also discuss the important roles that convenience, cost, shelf life, time, and access to cooking equipment play in our food choices. Instead of putting foods on trial based solely on processing, this episode takes a look at the bigger picture of nutrition.PMID: 36854188PMID: 42233207PMID: 38245358Eatrightpro.org. Accessed September 8, 2026. https://www.eatrightpro.org/news-center/practice-trends/examining-the-nova-food-classification-system-and-healthfulness-of-ultra-processed-foods.

Magnesium seems to be everywhere right now, but what does it actually do, and do you really need more of it? In this episode, Tonya is joined by Dr. Stella Volpe from Virginia Tech to explore the science behind magnesium, its role in the body, and how to recognize the signs of a deficiency. If you've ever wondered whether the hype is justified or if a magnesium supplement is right for you, this episode will help you separate fact from fiction and leave you with practical, evidence-based takeaways.

Most of the time when a new diet trend makes headlines, we're busy separating fact from fiction—and keto is no exception. But while the ketogenic diet has become synonymous with weight-loss fads and social media hype, its roots as a medical therapy date back nearly a century. In this episode, we talk with Denise Potter about the growing evidence behind ketogenic therapy for mental health, exploring how a treatment originally developed for epilepsy is now being studied for depression, bipolar disorder, schizophrenia, and even concussion recovery. We discuss what ketosis actually is, how ketones may affect brain energy metabolism, the difference between a trendy keto diet and therapeutic ketosis, and the real-world challenges, risks, and unanswered questions that remain. If you've ever dismissed keto as just another fad, this conversation may challenge your assumptions while keeping a healthy dose of scientific skepticism.Connect on social @ Advanced Ketogenic Therapies on Facebook, Instagram and LinkedIn

In this episode of Bite by Bite, Monica and Tonya unpack the real reasons people choose the foods they do, and spoiler alert: it’s not just about nutrition. From cost, convenience, taste, culture, stress, and exhaustion to the growing conversation around ultra-processed foods, they explore how modern life shapes our eating habits and why food decisions are far more complicated than social media makes them seem. This episode is for anyone who has ever stared into the fridge after a long day wondering what’s for dinner, felt judged for their food choices, or struggled to balance health with real life. Listeners can expect honest conversation, and a much-needed reminder that food choices happen within busy lives, tight budgets, family traditions, and survival mode.

Why do we assume a snack is healthy just because the package says “high protein” or “natural”? In this episode we’re joined by a psychologist to unpack thescience behind how food marketing works on our brains. We talk about the health halo effect, emotional advertising, and the subtle cues that make certain foods more appealing. We also explore how social media has completely changed thefood environment, from influencer recommendations and parasocial relationships to the rise of “what I eat in a day” content.If you’ve ever wondered why, you keep buying that one snack you saw online… this episode explains a lot.

In this episode of Bite by Bite, we explore the often-overlooked role nutrition plays in substance use and recovery, from dopamine, blood sugar, and cravings to the very real nutrient deficiencies that can affect brain and body healing. This conversation is for anyone working in recovery spaces, supporting someone in recovery, or simply curious about how food and physiology intersect with addiction and healing. Tune in to learn what’s happening inside the body, why perfection isn’t the goal, and how small, realistic nutrition strategies can support stability one bite at a time.

Fat has a reputation problem, but your brain didn’t get the memo. In this episode, we break down the real role of fat in brain structure, signaling, and lifelong cognitive health, along with the often-overlooked nutrient choline and its connection to memory and brain cells.We talk about why babies need high-fat diets for rapid brain development, why adults still need fat (just the right kinds), and how heart health and brain health are deeply connected. You’ll hear the nuance around fat quality, saturated fat, and how overall diet patterns matter more than single “super nutrients.”This episode is for anyone interested in protecting their brain as they age, thinking about long-term health, and those who want evidence-based nutrition information without the extremes or social media hype.

Colon cancer is one of the most preventable cancers, yetit’s often misunderstood, overlooked, or avoided altogether. This episode is for anyone who thinks they’re “too young,” feels fine but hasn’t been screened, or wants to better understand colon cancer from both a scientific and deeplypersonal perspective. Joined by colon cancer researcher Patricia Wolf and nurse practitioner Brittany Koopman, who is also living with colon cancer herself, we break down common myths, early warning signs, screening options, and why women in particular may be missed or dismissed.Listeners can expect an honest, approachable conversation that blends research, real-world clinical insight, and lived experience, plus practical takeaways on nutrition, prevention, and why keeping up with all cancer screenings couldsave your life.

In this episode of Bite by Bite Nutrition for Life, Monica and Tonya break down why cardiovascular disease remains the number one cause of death in the U.S. and Indiana and what you can realistically do about it. Perfect for anyone feeling overwhelmed by health advice, this conversation cuts through the noise with practical, down-to-earth guidance on diet, exercise, stress, biometrics, and even the great beef-tallow-vs-seed-oil saga. Most importantly, you’ll learn how small, sustainable steps can make a real difference in your heart health. Tune in to get informed, get empowered, and start taking action one bite, one move, one small step at a time.

In this episode of Bite by Bite: Nutrition for Life, Tonya and Monica dig into key elements of Mike Braun’s “Make Indiana Healthy Again” initiative, nine executive orders signed in April 2025 that chart a new path for nutrition, public health, and welfare policy in Indiana. The changes to the state’s Supplemental Nutrition Assistance Program (SNAP) rules, a plan to ban candy and soft drinks from SNAP purchases. Efforts to tackle diet-related chronic disease via increased transparency around food dyes and additives, a comprehensive study of diet-based illness, and improved access to local farm-to-consumer foods.