Spot On!

From personalized meal plans to nutrition advice, AI is changing how we think about our diet—but is it ready to take the lead? Registered Dietitian Nutritionist Drew Hemler joins us to explore the promises and pitfalls of AI-generated health information, including how to recognize unreliable advice and get better answers from AI tools. Find out where AI can help, where it falls short, and why expert judgment still belongs in the conversation.

Peptides are a hot topic, but do you know what they are, how they work, and are legally sold? Dr. Caitlin Dow, PhD, from the Center for Science in the Public Interest (CSPI), is here to tell you what the science actually says about these products. Spoiler: it's not reassuring. We dive into how injectable peptides flooded the market, why people are buying them illegally, and what's missing from the safety equation. Dr. Dow leads the fight against health misinformation, and this episode is packed with the hard truths that some in the wellness industry may not want you to know. Whether you've been tempted to try them, know someone who has, or want to understand the regulatory nightmare behind this trend, this one is a must-listen.

The cannabis beverage industry is booming, but what about the science? That's still catching up. Dr. Tory Spindle, PhD, a leading cannabis researcher at Johns Hopkins University, cuts through the hype and delivers the evidence in this episode. We explore the origins of cannabis production, what the research actually tells us about safety, and the critical factors that shape how these products affect your body, from dose to route of administration, and individual tolerance. Whether you're curious about this emerging trend, concerned about what's in these products, or want to understand how to use them safely (if you choose to), this episode delivers the research-backed answers you need. Dr. Spindle's work has directly informed FDA policy and cannabis regulation, so you're getting expertise grounded in real science, not marketing.

To kick off Season 16, we present one debunked study, decades of vaccine hesitancy, and why it still matters. Dr. Jessie Seiler, PhD, MPH, is back on Spot On! to tackle one of the most persistent health myths of our time: the false claim that vaccines cause autism. Published and retracted in the 1990s, this single flawed study sparked a firestorm of misinformation that continues to shape public fear around vaccination today. But the science is clear, and Dr. Seiler breaks down exactly why. In this episode, we examine the study's critical design flaws, what the data actually showed, and why vaccine innovation remains one of modern medicine's greatest achievements.

That's a rap on Season 15! This season was packed with insightful discussions, led by expert guests on topics such as protein, the correlation between stress and chronic pain, and weight maintenance after GLP-1s. A huge thank you to all our listeners for tuning in to SpotOn!

In this episode, we take a closer look at the growing trend of IV vitamin infusions with Dr. Jessie Seiler, social epidemiologist and Senior Associate at the Center for Science in the Public Interest. Are these wellness drips a legitimate health boost or just expensive hype? We break down what the science actually says about their safety and effectiveness, and when they may (or may not) be appropriate outside medical settings. Tune in for an evidence-based conversation to help you decide if IV vitamins are worth it or best left in the clinic.

In this episode, we sit down with Dr. Lloyd-Jones, Director of the Framingham Heart Study, to discuss why preventing heart disease starts earlier than most people think. We explore the power of early screening for key blood biomarkers and how decades of research show that small risk factors in young adulthood can shape long-term cardiovascular health. Dr. Lloyd-Jones explains how proactive lifestyle changes and early detection can dramatically reduce lifetime risk. Tune in to learn why, when it comes to heart health, sooner truly is better than later.

In this episode, we sit down with leading weight management expert Dr. Holly Wyatt to talk about what really happens after the medication stops. With over 25 years of experience in long-term weight control, Dr. Wyatt explains how GLP-1 medications work and why maintaining weight loss can be challenging once you come off them. We dive into the biology of weight regain, the role of metabolism and appetite, and the habits that make long-term success possible. Tune in for an honest, science-backed conversation about sustaining results for life.

In this episode, we’re joined by physical therapist Dr. Milica McDowell, DPT, co-author of Walk, to explore why this simple movement is one of the most powerful tools for lifelong health. We unpack the latest clinical and public health research showing how regular walking can boost longevity, lower injury risk, and strengthen mental and social well-being. Dr. McDowell shares practical, realistic strategies to weave more steps into even the busiest schedules. Tune in to learn why putting one foot in front of the other might be the ultimate health upgrade.

In this episode, we analyze the latest Dietary Guidelines for Americans with guest Grace Chamberlin, MPH, Policy Associate at the Center for Science in the Public Interest. We discuss how the new DGAs were created, what has changed this time, and why traditional tools like the food pyramid might no longer be the best way to show Americans how to eat. Grace explains what these guidelines mean for individuals, policymakers, and government-funded institutions like schools and hospitals. Tune in for an important conversation about how to interpret the DGAs and whether you should rely on them at all.

In this episode, we sit down with psychotherapist and bestselling author, Nicole Sachs, to discuss her book Mind Your Body and the powerful story behind it. Nicole shares the origins of her work and how her own experiences shaped her approach to healing. We explore the science and psychology of how the mind and nervous system influence chronic pain, and how this connection can be harnessed for relief. Tune in to learn how reframing pain through a mind-body lens can be a transformative tool for long-term health.

Welcome to Season 15! To kick things off, we break down everything you need to know about protein with all-star sports dietitian Leslie Bonci. From understanding what protein actually does in the body to determining how much you really need, we address common questions and concerns about high-protein diets and their impact on health. We also cover different protein sources, the role of supplements, and what the latest dietary guidelines mean for everyday eating.

That's a rap on season 14! This season was packed with insightful discussions, led by expert guests on topics like food additives, meal delivery kits, and sports supplements like creatine. A huge thank you to all our listeners for tuning in to SpotOn!

In this episode, we explore how your body’s internal clock, your circadian rhythm, shapes everything from metabolism to weight regulation. Guest expert, Dr. Dayna Johnson, breaks down what circadian rhythms are, why staying in sync is essential for long-term health, and how modern habits like late-night eating and irregular sleep can throw everything off. We also discuss practical strategies to get back into rhythm to support better energy, appetite control, and overall well-being. Tune in to learn why timing might matter just as much as what you eat.

In this episode, we explore the booming world of meal delivery kits — are they truly worth the price? We explore their sustainability, nutritional value, and cost-effectiveness while unpacking why these services have become so popular and profitable. Guest RD and cookbook author, Liz Weiss, joins us to share insider tips on boosting the nutritional quality of any meal kit and even creating your own “DIY” version using pantry staples. Tune in to learn whether meal kits are a smart investment or just clever marketing.

In this episode, we unpack the controversy around food additives and why they’ve become such a hot-button topic in nutrition and social media. We compare how the U.S. and European Union evaluate and regulate additives, revealing why the same ingredient may be approved in one place and restricted in another. Our guest expert, Dr. Dustin Moore, PhD, RD (@publichealthdad), myth-busts some of the most talked-about additives — like Red 3, nitrates/nitrites, and propylparaben — and explains what the science actually says about their safety. Tune in to learn what’s fact, what’s fear-based, and how to make informed decisions at the grocery store.

In this episode of Spot On!, we dive into the viral trend of “Fibermaxxing” — the Internet’s newest obsession with boosting fiber intake for gut health, weight management, and more. But is more always better? We break down the science of fiber, the difference between soluble and insoluble types, and what happens when you overdo it. Join us with Dana White MS, RD, ATC, separates fact from hype and helps you decide whether you should jump on the Fibermaxxing bandwagon.

In this episode of Spot On!, we uncover the surprising ways your diet and lifestyle choices can trigger or help prevent migraines. From caffeine and hydration to skipped meals and certain additives, we explore the science behind common culprits and protective habits. Dr. Paul Mathew shares practical strategies to identify personal triggers and build a migraine-friendly eating pattern. Tune in to learn how what’s on your plate could be affecting what’s in your head.

Food order, also known as meal sequencing, is fascinating research on how the order in which we eat our food can impact our blood sugars, satiety, and overall metabolic health. From starting meals with fiber-rich veggies to saving carbs for last, meal sequencing may be a simple strategy with big benefits. Our guest expert, Dr Alpana Shukla, MD, breaks down the science, who may benefit most from this approach, and gives us practical tips. Join us to learn how small shifts in the order of the foods you eat could make a meaningful difference for health and wellness.

Welcome to Season 14 of Spot On! In this episode, we dive into the latest research on creatine and its surprising benefits beyond the gym. While long known for supporting muscle growth and strength, new studies suggest creatine may also play a powerful role in brain health, from improving cognition to protecting against neurological decline. Our guest expert unpacks the science, clears common myths, and shares what you need to know before adding creatine to your routine. Tune in to explore how this supplement could support your body and mind.