Following last week's GLP-1 conversation, the Movement Is Medicine crew sits down with Becky Ramsing, registered dietitian and public health expert at Johns Hopkins, to talk about nutrition in a way that actually fits real life. Instead of chasing perfect meal plans, Becky explains why dietary patterns matter more than extremes—and why food decisions are shaped by culture, emotions, access, and the environment we eat in.

You'll hear practical strategies for making change without the all-or-nothing spiral: choosing small "next steps," building habits through repetition, and using your environment to make healthier choices easier (without relying on willpower as your full-time job). The group also tackles common myths—carbs aren't villains, sugar isn't a superdrug, and most people don't need protein in every beverage—while making a strong case for basics like whole grains, fruits/vegetables, and fiber.

If you've ever felt overwhelmed by nutrition advice, this episode gives you a calmer, smarter framework—and a few laughs along the way (including a serious debate about the "correct" chocolate chip cookie).

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Dr. Spencer Nadolsky joins the podcast to cut through weight-loss hype. We cover GLP-1 meds, calorie realities, visceral vs. other fat, telemedicine models, and how evidence + high-touch care beat the latest fad. Practical, clear, and candid.

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Lauren Sambataro — dancer, long-time performer in Wicked, and functional health practitioner — joins the hosts to unpack what it takes to keep a high-level body doing high-volume work. We talk about the realities of performing eight shows a week on raked stages, the evolving relationship dancers have with pain, and why pain signals aren't always simple or scary. Lauren frames pain as information and explains how performers learn to distinguish the tweak that can be managed from the problem that needs a plan.

The conversation turns practical and wide-ranging: what "biohacking" really means (an individualized, evidence-aware effort to optimize biology), why lab testing should confirm—not replace—good clinical history, and the common trap of chasing supplements while ignoring foundations. Lauren's top priorities? A consistent sleep schedule (wake/sleep times within ~30 minutes), removing phones from the bedroom, and returning to nutritional basics (including trace minerals) before adding a forest of pills. She also reflects on the emotional labor of working with clients, the promise and limits of AI in care, and why simple behavior changes often beat flashy shortcuts.

Actionable takeaways you can use today:

• Lock in a consistent sleep/wake window and optimize your sleep environment.

• Ditch the phone from the bedroom (or add a physical blocker) to improve sleep signals.

• Prioritize foundational habits (sleep, nutrition, movement) before layering in tech or supplements.

• Use labs to confirm patterns suggested by history; one test rarely tells the whole story.

• For clinicians and coaches: manage your energy and be purposeful about when to push versus when to repair.

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