Leonila Campos

Hi Reader, The holidays are almost here, and I want you to walk into them feeling prepared, not restricted. Here’s my approach with clients: I don’t ask anyone to skip the stuffing or pass on the pie. Instead, we make a few small swaps that make the plate more satisfying, so you feel good during the meal and after it. Try these 5 swaps: Start with protein. Turkey, ham, beans, or a deviled egg first. Protein helps you feel full and steady. Give your veggies some flavor. Roast Brussels sprouts...

Hi Reader, November is National Diabetes Month, and as a registered dietitian, I want to highlight something that often gets overlooked. Most of us know someone living with diabetes, whether it’s a family member, friend, or coworker. But being familiar with diabetes isn’t the same as understanding what it means to live with it. Myths I still hear every week ❌ Diabetes is simply caused by eating too much sugar. ❌ People with diabetes can’t eat carbohydrates. ❌ Everyone with diabetes needs to...

Hi Reader, Let’s start with one of the most common things I hear in my office: “I stopped eating carbs after 6pm, so I don’t gain weight.” If you’ve heard this one, you’re not alone. It’s everywhere, and it’s easy to see why. It’s simple, it sounds strict, and it gives you a rule to follow. The myth: Your body turns carbohydrates eaten in the evening straight into fat. The fact: Your body doesn’t have a carb curfew. Weight change over time comes mostly from your overall eating pattern: how...

Hi Reader, Who are you taking nutrition advice from? That question matters more than you might think. Nutrition advice is everywhere. Social media, podcasts, friends, coaches, influencers, wellness programs—and sometimes from people calling themselves “nutritionists.” Some advice may simply be ineffective. But when someone has a medical condition, takes medications, or has specific medical restrictions, inappropriate nutrition advice can become dangerous. Recently, I worked with a client who...

Hi there, Perimenopause is a transition every woman will experience, yet it’s rarely talked about openly. Symptoms like hot flashes, mood swings, night sweats, and disrupted sleep can begin earlier than many expect — sometimes even in our late 30s. That’s why today’s episode is dedicated to helping women understand their bodies, advocate for themselves, and use nutrition as a powerful ally during this phase of life. What You’ll Learn in This Episode • When perimenopause typically beginsMost...

Hi there, In this week’s episode, we share an inspiring story of resilience, creativity, and truly delicious cookies. Meet Carolyn K. Haeler, founder of Mightylicious, a brand that is redefining what gluten-free can taste like.At 31, Carolyn received a life-changing celiac disease diagnosis after months of rapidly declining health. What she quickly discovered was how deeply gluten is hidden in everyday foods—not just bread and pasta, but as a preservative, filler, and even coloring in...

In this issue, we sit down with Mallory Tenore Tarpley as she opens up about her journey through eating disorder recovery and what she calls “the middle place”—the often overlooked space between acute illness and full recovery. Her memoir, Slip, offers an honest look at how healing is rarely linear and how perfectionism can quietly sabotage progress. Highlights from our conversation: Mallory’s eating disorder began after the loss of her mother at age 11 She wrote Slip to give voice to those...

In this edition, we dive into the science of inflammation and its powerful influence on skin health with Dr. Ebru, immunologist and founder of Avexena Skincare. Our conversation uncovers how chronic, low-grade inflammation speeds up skin aging—and the practical steps you can take to protect and restore your skin through nutrition, lifestyle habits, and effective skincare. Here’s what we cover: Inflammaging: how silent, chronic inflammation accelerates visible aging Everyday triggers—stress,...

Hi there, If you’ve ever been told that carbs are the enemy, you’re not alone. Social media is full of messages pushing low-carb diets as the key to weight loss and fitness. But what if we told you that cutting carbs could actually be working against your goals? In our latest episode, Registered Dietitian Leonila Campos and Dietetic Intern Anna Kwon, M.S. dive into the science of how the body uses energy — and why carbohydrates are essential for both health and performance. 🔬 Let’s Break It...