October is Breast Cancer Awareness Month. In addition to maintaining a healthy weight and reducing chronic inflammation, nutrition can play a role in breast health. While diet is not a guarantee against breast cancer, a consistent pattern of nutrient-dense, anti-inflammatory foods can help support overall health, hormonal balance, and potentially reduce breast cancer risk.

Read on for the foods we recommend women eat to promote breast health, the ones we suggest you avoid, an alcohol alternative we’ve been loving, and a One-Day Breast Health Meal Plan.

Breast health should be a priority for everyone, so today’s post is free for all our readers, courtesy of Pique’s Vesper, an alcohol alternative!

Forward this post to anyone you know who may be interested in our healthy kitchen recommendations and anti-inflammatory Food As Medicine series and recipes!

Food as Medicine: Foods to Emphasize for Breast Health

These foods have been shown to help promote breast health, so we suggest eating them in abundance.

Cruciferous Vegetables. These contain compounds (like sulforaphane) that may help support estrogen metabolism and detoxification pathways.

Eat More: Broccoli, cauliflower, kale, Brussels sprouts

Berries. They are rich in antioxidants and polyphenols that help protect cells from oxidative stress.

Eat More: Blueberries, strawberries, raspberries

Leafy Greens. They provide fiber, folate, and carotenoids, supporting immune and cellular health.

Eat More: Spinach, Swiss chard, arugula

Omega-3 Rich Fish. They help reduce inflammation and support overall cellular health.

Eat More: Salmon, sardines, mackerel

Nuts and Seeds. They provide healthy fats and fiber, and flax contains lignans, which may support hormone balance.

Eat More: Flaxseeds, walnuts, pumpkin seeds

Healthy Fats. They support heart health and reduce inflammation.

Eat More: Extra-virgin olive oil and avocado

Green Tea. It contains compounds (such as EGCG) linked to antioxidant and anticancer properties in some studies.

Soy Foods (whole, minimally processed). They contain isoflavones, which may have protective effects when consumed as whole foods (especially starting earlier in life).

Eat More: Tofu, tempeh, edamame

Foods and Habits to Limit For Breast Health

• Added sugars and refined carbs. They can contribute to inflammation and weight gain.

• Processed meats. They are associated with increased cancer risk in general.

• Alcohol. Even moderate intake has been linked to increased breast cancer risk, so it’s best to limit or avoid.

• Excess saturated fats. Especially those from highly processed foods.

Looking For An Alternative To Alcohol? Try Pique’s Vesper

Vesper is a non-alcoholic adaptogenic aperitif, and a wonderful alternative to sip on when you are focusing on breast health and want to limit your alcohol intake. With a pleasant tart cherry taste and made with certified organic botanicals, Vesper has no alcohol, no added sugars, and no artificial sweeteners. Plus Vesper includes:

• L-theanine, tart cherry, elderflower and lemon balm, all of which can help to soothe the nervous system, helping to relieve tension, promote relaxation and encourage better sleep

• Damiana, a wild, aromatic shrub that can promote receptivity and connection

• Gentian root, from flowering alpine plants, helps give you a subtle, uplifting euphoria

Our team enjoys it as a way to wind down - just mix with sparkling water and enjoy! Try Vesper today for a new way to socialize that doesn’t include alcohol. Enjoy 15% off when you subscribe using this link: https://piquelife.com/weilvesper

WEIL Nutrition Corner® Takeaway: No single food prevents breast cancer, just as no single food will give you breast cancer. The goal is to create a dietary pattern that reduces inflammation, supports hormonal balance and nourishes the body consistently. A plant-forward, anti-inflammatory diet rich in vegetables, healthy fats, fiber, and omega-3s can support overall health and may help reduce breast cancer risk. Combined with lifestyle factors like exercise and limiting alcohol, it becomes a powerful foundation for long-term wellness.

A One-Day Anti-Inflammatory Meal Plan for Breast Health

An eating pattern that is plant-forward, and anti-inflammatory eating may help support breast health by reducing inflammation, supporting healthy estrogen metabolism, and providing antioxidants that protect cells from oxidative stress.

This meal plan emphasizes fiber, healthy fats, colorful vegetables, and omega-3-rich foods, all of which are part of our recommended Anti-Inflammatory Diet. This Meal Plan is courtesy of Pique’s Vesper, so all our readers can enjoy it!

Breast Health Meal Plan

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WEIL Nutrition Corner® One-Day Anti-Inflammatory Meal Plan for Breast Health

While no single food can prevent breast cancer, research suggests that a plant-forward, anti-inflammatory eating pattern may help support breast health by reducing inflammation, supporting healthy estrogen metabolism, and providing antioxidants that protect cells from oxidative stress.

This meal plan emphasizes fiber, healthy fats, colorful vegetables, and omega-3-rich foods, all of which are part of our recommended Anti-Inflammatory Diet.

This meal plan includes:

• Fiber: Supports healthy estrogen metabolism and digestive health

• Omega-3 fatty acids: Help reduce chronic inflammation

• Cruciferous vegetables: Provide compounds that support hormone metabolism

• Polyphenols and antioxidants: Help protect cells from oxidative stress

• Healthy fats: Support overall hormone and cardiovascular health

• Plant protein: Encourages a balanced, nutrient-dense eating pattern

• An alcohol alternative in the form of Pique’s Vesper

How To Incorporate This Into Your Diet

• Fill half your plate with vegetables (especially cruciferous + leafy greens)

• Include healthy fats at each meal

• Add fiber-rich foods (beans, whole grains, seeds)

• Include omega-3s regularly

• Keep meals balanced and minimally processed

One-Day Anti-Inflammatory Meal Plan for Breast Health

Breakfast: Berry Nut Oatmeal with Chia Seeds

Ingredients:

• Steel-cut or rolled oats

• Blueberries and raspberries

• 1 tablespoon chia seeds

• Handful of your favorite chopped nuts (walnuts, almonds, cashews, etc)

• Sprinkle of cinnamon

• Unsweetened almond or soy milk

What it helps with:

• Hormonal balance: Flaxseed contains lignans, plant compounds that may support healthy estrogen metabolism.

• Cell protection: Berries are rich in anthocyanins and vitamin C, antioxidants that help combat oxidative stress.

• Heart and brain health: Walnuts provide plant-based omega-3 fatty acids.

• Digestive health: Oats and flaxseed provide soluble fiber that supports gut health and helps eliminate excess hormones.

Mid-Morning Snack: Apple with Almond Butter

What it helps with:

• Steady energy: Fiber and healthy fats help stabilize blood sugar.

• Antioxidant support: Apples contain quercetin and other polyphenols that support overall cellular health.

• Vitamin E: Almonds are a good source of vitamin E, an antioxidant that helps protect cells.

Lunch: Grilled Wild Salmon Salad

Ingredients:

• Wild salmon

• Mixed leafy greens (spinach, arugula, kale)

• Broccoli florets

• Cherry tomatoes

• Avocado

• Olive oil and lemon vinaigrette

What it helps with:

• Reduces inflammation: Salmon provides omega-3 fatty acids EPA and DHA.

• Supports estrogen metabolism: Broccoli and kale are cruciferous vegetables that contain compounds involved in healthy hormone metabolism.

• Healthy fats: Avocado and olive oil support nutrient absorption and cardiovascular health.

• Antioxidants: Tomatoes provide lycopene, while leafy greens contribute carotenoids and folate.

Afternoon Snack: Sliced Avocado on Whole Grain or Rye Bread

What it helps with:

• Healthy Fats: Supports satiation and hormone balance.

• Gut health: Avocado and whole-grain bread provide fiber to support a healthy microbiome.

Dinner: Turmeric-Ginger Lentil Bowl

Ingredients:

• Lentils

• Roasted Brussels sprouts

• Sweet potato

• Garlic

• Ginger

• Turmeric

• Olive oil

• Fresh parsley

What it helps with:

• Plant protein and fiber: Lentils promote fullness and support healthy blood sugar.

• Anti-inflammatory spices: Turmeric and ginger contain compounds that help modulate inflammation.

• Cruciferous vegetables: Brussels sprouts support the body’s natural detoxification pathways.

• Vitamin A: Sweet potatoes provide beta-carotene for immune and cellular health.

Evening Option: Dark Chocolate, Fresh Strawberries and Pique’s Vesper

Vesper is a non-alcoholic adaptogenic aperitif, and a wonderful evening alternative to alcohol to sip on when you are focusing on breast health. With a pleasant tart cherry taste and made with certified organic botanicals, Vesper has no alcohol, no added sugars, and no artificial sweeteners. Plus Vesper includes:

• L-theanine, tart cherry, elderflower and lemon balm, all of which can help to soothe the nervous system, helping to relieve tension, promote relaxation and encourage better sleep

• Damiana, a wild, aromatic shrub that can promote receptivity and connection

• Gentian root, from flowering alpine plants, helps give you a subtle, uplifting euphoria

Our team enjoys it as a way to wind down - just mix with sparkling water and enjoy! Try Vesper today for a new way to socialize that doesn’t include alcohol. Enjoy 15% off when you subscribe using this link: https://piquelife.com/weilvesper

Pair it with some dark chocolate and strawberries for these additional benefits:

• Polyphenols: Dark chocolate contains antioxidants that have been studied for their potential role in supporting cellular health.

• Vitamin C: Strawberries provide vitamins, minerals, and additional antioxidants and support collagen production.

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Happy Wednesday - today we are taking a look at the South Beach Diet: What it is, why it was so popular in the early oughts, and whether or not you should try this once-again-trending diet.

Share this post with anyone you know who may be interested in our anti-inflammatory In The News series!

What Is The South Beach Diet?

The South Beach Diet was developed by Dr. Arthur Agatston, a cardiologist in Miami, and first introduced in 2003 with the publication of his bestselling book, The South Beach Diet.

Dr. Agatston originally designed the eating plan for his heart patients to improve cholesterol levels, blood sugar control, and overall cardiovascular health.

Its emphasis on healthier carbohydrates, healthy fats, and lean proteins represented a meaningful shift in nutrition thinking. Learn more about what it was, why it became so popular, its various phases, and our opinions.

Why Was The South Beach Diet So Popular?

The South Beach Diet quickly became one of the biggest diet trends of the early 2000s for several reasons:

• It promised weight loss without counting calories. Unlike many popular diets at the time, South Beach didn’t require people to count calories, measure portions precisely or eliminate entire food groups forever. Instead, it focused on choosing healthier carbohydrates and fats.

• It was less restrictive than the Atkins Diet. The Atkins Diet was also extremely popular in the early 2000s, but many people found it difficult to maintain because it severely restricted carbohydrates. Many people saw the South Beach Diet as a more realistic long-term lifestyle.

• It emphasized “good” vs. “bad” carbohydrates and promoted healthy fats. One of the diet’s biggest selling points was the idea that not all carbohydrates are created equal, and certain fats were healthier.

• It produced quick, early results. By eliminating certain foods, many people experienced rapid initial weight loss.

Want similar insight into popular diets? Try these posts:

How Does The South Beach Diet Work?

It’s structured in three phases:

Phase 1 (short-term reset for two weeks)

• Very low in carbs

• Eliminates sugar, fruit, grains, and many starches

• Focuses on lean protein, vegetables, and healthy fats

Phase 2 (gradual reintroduction)

• Slowly adds back healthier carbs like whole grains and fruit

• More sustainable and balanced

Phase 3 (maintenance)

• Long-term eating pattern

• Emphasizes balanced, lower-glycemic foods

Our Takes On The South Beach Diet

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My supplement routine stays largely the same when I’m pregnant vs. breastfeeding. And honestly isn’t all that different from when I’m not pregnant/breastfeeding. In general, I think people are way overdoing it on supplements. I’m not someone who takes an inordinate amount of pills, nor do I recommend that to my clients. I try to get most of my nutrients from my diet and view supplements as supplemental to it (which, really, should be the whole goal).

I’m a vegetarian, so there are a few things I take in higher amounts than someone who eats meat would need. While the supplements I take while breastfeeding are very similar to when I’m pregnant, the reasons for taking them shift a little bit. Instead of supporting a growing baby, I’m now focused on replenishing my own nutrient stores and providing some key nutrients through my breast milk.

I really do try to prioritize an anti-inflammatory, varied diet, and I love vegetables, so that’s not a problem for me. But even with a balanced diet, there are a few nutrients that I think are worth taking, especially as a breastfeeding mom and a vegetarian.

Here are the supplements I personally take and why:

1. Prenatal Vitamin

I’ve been taking PreNatal Nutrients by Pure Encapsulation for a while now. And mostly, I view it as an insurance policy against any gaps in my diet. One of the biggest misconceptions is that prenatal vitamins are only for pregnancy. It’s actually recommended to continue taking a prenatal while breastfeeding, too.

Breastfeeding places quite a nutritional demand on your body, and your body will prioritize making nutrient-rich milk, even if that means pulling from your own stores. A prenatal provides nutrients like iron, iodine, folate, zinc, and B vitamins that support both your health and milk production.

2. Choline

This is one I added after taking a continuing education class on maternal health when I was breastfeeding Elio. I’ve also increased how much I take in this pregnancy after learning more. I think it’s important to focus on choline while pregnant and breastfeeding!

Choline is essential in brain development, nervous system function, and cell membrane formation. And new research is coming out that choline in pregnancy can also help reduce mental health disorders later on in your child’s life.

Many people don’t consume enough choline, and vegetarians/vegans can especially have a hard time getting enough because the richest sources are eggs and meat.

3. Algae Omega-3s

Omega-3 fats, particularly DHA, are important for both maternal health and infant brain and eye development.

Since I don’t eat fish, I take an algae-based omega-3 supplement instead. Algae is actually where fish get their DHA in the first place, making it a direct vegetarian source.

If you don’t consistently eat fish 3+ times a week, I think it’s a good one to supplement with. I’ve seen a few comments with concern that algae supplements contain both carrageenan and sunflower (or another seed) oil. They contain such small amounts it’s not something I worry about - I think the benefits far outweigh the potential risks.

4. Vitamin B12

My prenatal contains B12, but because I’m a vegetarian, I choose to take a bit extra when I’m pregnant and breastfeeding.

B12 is naturally found almost exclusively in animal foods and is essential for red blood cell production, energy metabolism, and healthy nerve function. It’s also important during breastfeeding because infants rely on their mother’s B12 status to meet their own needs.

I take a sublingual B12 supplement.

5. Extra Vitamin D

Breast milk naturally contains low amounts of vitamin D unless you have high levels. You can either give your baby a vitamin D supplement or take a higher dose yourself. I do try to remember to give my son some supplemental Vitamin D, but I often forget.

My prenatal contains vitamin D, but I also take additional vitamin D to help raise my levels and ensure higher levels pass through my milk. Interestingly, I had my vitamin D levels tested while I was breastfeeding Elio, and even with extra supplementation, my levels were quite low until I stopped breastfeeding.

I do think it’s a good idea to get your vitamin D levels tested yearly.

6. Magnesium

Magnesium isn’t necessarily a breastfeeding-specific supplement, but it’s one that I always take and recommend to most people.

Magnesium supports hundreds of reactions throughout the body, including muscle function, energy production, and nervous system regulation, and most people are deficient in it.

I personally take 300 mg of magnesium glycinate before bed.

Overall, supplements should really be tailored to your diet and needs, and that might not look exactly like mine. Your diet, medical history, lab values, and lifestyle all play a role in determining what’s appropriate for you.

I share Nourished Mama Collective every Tuesday. If you’d like these reflections and nutrition insights delivered to your inbox, you can subscribe below.

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Happy Monday! Today we are covering induction stoves, our now go-to way of cooking in the kitchen. See why we prefer them over gas or electric, and learn more about the pros (and some considerations) of induction ranges.

We are also presenting a seasonal recipe, Spinach, Avocado and Pumpkin Seed Salad, and a VIP-favorite video on how to roast pumpkin seeds - enjoy!

And coming up this week, Diana covers the supplements she takes while breastfeeding, we give our takes on the South Beach Diet, and Friday we present a Breast Health Meal Plan in honor of Breast Cancer Awareness Month.

Share this post with anyone you know who may be interested in our anti-inflammatory food insight, recipes and cooking suggestions!

Induction Ovens: Why We Love Them

Dr. Weil:

For many years, gas ranges were considered the gold standard. Professional chefs preferred them because they offered precise temperature control and immediate responsiveness. But after switching to an induction cooktop, I really think it’s the future.

What I love most about induction ovens is how well they work. Unlike traditional electric stoves, which take a while to heat up and cool down, induction cooktops respond almost instantly to temperature adjustments. You get the same type of control, if not better, that people often associate with gas, but with faster heating time and greater efficiency.

I also appreciate how easy it is to clean induction cooktops. Because the cooking surface itself doesn’t get as hot as a conventional electric burner, you don’t need to worry about spills burning and sticking to the surface. Once I’m done cooking, I just give it a simple wipe.

I also think induction is much safer. Induction uses electromagnetic energy to heat the cookware directly, rather than creating an open flame. This reduces the risk of accidental burns and eliminates concerns about gas leaks or combustion byproducts in the home.

From an environmental perspective, induction is a step forward as well. It is highly energy efficient because more of the energy goes directly into heating the food rather than being lost to the surrounding air.

Overall, I love the speed, responsiveness, safety, ease of cleaning, and environmental benefits. I can’t imagine going back to gas.

Diana Weil:

In the first house Harley and I rented together, we had a gas stove, which I loved. When we bought our first home, it came with a relatively inexpensive electric cooktop. We never bothered replacing it, but I never cared much for it. It was slow, heated unevenly, and eventually one of the burners stopped working altogether.

When we moved into the house we live in now, one of the first things we did was to replace the gas range with an induction stove. There’s quite a bit of research linking gas stove emissions to respiratory issues, particularly in children. Air quality is something I pay really close attention to, so this was a no-brainer for me.

I keep an air quality monitor in our home, and in our previous house (with the gas stove), I was shocked to see the AQI (a measure of air pollution) spike into the 500s while cooking (the max on the AQI scale and considered hazardous). Some of that was, of course, just from the natural process of cooking, but gas combustion can add pollutants such as nitrogen dioxide and carbon monoxide to the mix. With a properly vented kitchen and an induction cooktop, the levels stay a lot lower.

But aside from cleaner air, I genuinely LOVE cooking on an induction stove. We splurged on a higher-quality model, and I do think quality can make a big difference in whether you have a good experience with induction or not. I’ll never go back. We recently stayed somewhere with a gas stove, and I was surprised by how slow it felt compared to what I’m used to now.

I also love how safe it feels, especially with small hands nearby. There’s no open flame, and the surface stays much cooler than on an electric burner. It also automatically stops heating when a pan is removed.

I think some of the hate towards induction comes from people confusing it with traditional electric cooking. They’re completely different. Induction uses electromagnetic energy to heat the pan directly, which is why it’s so fast and efficient.

We also didn’t have to replace our cookware. We only use stainless-steel and cast-iron pans, both of which work perfectly on induction. If you’re thinking of making the switch, I cannot recommend it enough.

About Induction Ovens

Here are some pros about induction ovens to consider if you are considering one:

• Fast and efficient. Induction uses electromagnetic energy to heat the pan directly, so water boils much faster and less heat is lost to the surrounding air.

• Precise temperature control. You can adjust heat almost instantly, similar to gas, but often more exact which is great for delicate cooking (sauces, simmering) and reduces risk of burning food.

• Safer to use. The cooktop itself doesn’t get as hot (only the pan heats up) which leads to lower risk of burns. Many models automatically shut off when no pan is detected.

• Easier to clean. The flat, smooth top means spills are less likely to burn onto the surface.

• Better for indoor air quality. No open flame or gas emissions reduces exposure to pollutants associated with gas stoves.

Things to Consider Before Moving To Induction Heat

There are some drawbacks to consider as well, before you move to inductive heat:

• You need compatible cookware with magnetic materials (cast iron, some stainless steel).

• Induction ranges and cooktops tend to be more expensive than traditional electric or gas.

• They may not work during a power outage and may require additional electrical hookups.

Enjoy this seasonal recipe, Spinach, Avocado and Pumpkin Seed Salad - use your freshly roasted pumpkin seeds from the VIP video below!

How to Roast Pumpkin Seeds

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Happy Friday! We are wrapping up our Best Of week with a focus one of our favorite foods: soup! With the weather getting colder, soup is not only comforting, but can be a tasty way to pack in extra nutrients and use up any veggies lingering in the fridge. It’s also easy to make ahead of time, which is great if you’re entertaining or just need a quick meal for the week.

In this post we cover:

• Our favorite soups and how to make them

• Tips on storing soup

• Soup recipes including Energy-Boosting Lentil Soup, Barley and Vegetable Soup, Dr. Weil’s Immunity Soup, Gut-Healthy Split Pea Soup and Tuscan Bean Soup with Farro and Swiss Chard

Soups We Love

Dr. Weil:

One of my favorite dishes to prepare and enjoy is lentil soup. When the nights are cold, I find this soup nourishes both my body and soul. Lentils, one of the oldest cultivated legumes, are highly nutritious. They provide an excellent source of plant protein, abundant soluble and insoluble fiber, and essential minerals, including magnesium, folate, and iron. Lentils are extraordinarily nutritious and quite affordable, making them a winner in any season.

To make my favorite lentil soup recipe, begin by rinsing a pound of lentils and simmering them gently with a bay leaf until tender. Add diced carrots, celery, onion, and a modest amount of cumin to the base, which contribute both flavor and additional nutrients. Then add two cups of crushed tomatoes (canned or fresh) and two tablespoons of extra-virgin olive oil. A final splash of vinegar just before serving balances the flavors.

This soup is hearty, deeply nourishing, and fully aligned with the principles of an anti-inflammatory diet. I often serve this soup with a simple green salad and whole-grain bread. Try the Energy-Boosting Lentil Soup Recipe below - I think you will enjoy it.

Diana:

I’m a sucker for a good minestrone soup - both eating it and making it. Whenever my fridge is overloaded with vegetables, this is my go-to recipe to make. Minestrone is wonderfully forgiving, you can add just about anything, and it always seems to turn out delicious. The only thing I still can’t figure out is portion size. I only know how to make enough minestrone to feed a small army. But that’s ok! It makes for great leftovers.

I don’t typically follow a recipe when I make minestrone. I usually start by sautéing onion and garlic in a generous splash of olive oil until translucent and fragrant. From there, I add vegetable broth and whatever vegetables I have on hand. Truly, anything works, but some of my favorites are carrots, celery, potatoes, peas, zucchini, and bell peppers. Once the broth comes to a boil, I add pasta and let it simmer, covered, until the pasta is cooked and the vegetables are tender.

I do also like adding a splash of red wine and a can of crushed tomatoes to the broth. They deepen the flavor and make the soup feel just a bit richer. Near the end of cooking, I stir in a can of beans - kidney beans are my usual choice, but cannellini or garbanzo beans work great too. Just before serving, I add a handful of Parmesan cheese to everyone’s bowl.

I think minestrone is delicious, nutritious, and hearty. A true comfort food that is both satisfying and good for you. Plus, it helps you clear out the fridge!

Storing Soup

A pot of homemade soup is one of the easiest ways to prepare nourishing meals in advance. Most soups store well, and many taste even better the next day as their flavors have time to develop. A few simple precautions can help preserve both quality and food safety.

• Cool it promptly. Don’t leave a large pot of soup sitting at room temperature for hours. Divide it into smaller, shallow containers so it cools more quickly before refrigerating.

• Use airtight containers. Store soup in tightly covered glass or food-safe containers to help maintain freshness and prevent it from absorbing other flavors in the refrigerator.

• Refrigerate for three to four days. Most cooked soups and stews can be safely kept in the refrigerator for three to four days. If you don’t expect to eat the soup within that time, freeze it instead.

• Freeze individual portions. Soup freezes beautifully and can make a convenient meal on a busy day. Freeze it in individual or family-size portions, leaving a little room at the top of the container for expansion. Label each container with the soup and date.

• Know which soups freeze best. Bean, lentil, vegetable and broth-based soups generally freeze very well. Soups containing pasta or grains can become softer after thawing, so you may prefer to cook and add those ingredients when reheating. Cream-based soups can sometimes separate or change texture when frozen.

• Thaw safely. Defrost frozen soup in the refrigerator overnight or use the microwave’s defrost setting. Soup can also be reheated directly from frozen on the stovetop over low heat, stirring as it begins to thaw.

• Reheat only what you need. Warm the portion you plan to eat until it is steaming hot throughout rather than repeatedly cooling and reheating the entire batch.

Making soup in larger quantities is a simple form of meal preparation we recommend. With a few containers in the refrigerator or freezer, a nourishing meal made from vegetables, beans, whole grains, herbs and spices can be ready when you need it and you’re less likely to rely on highly processed convenience foods.

Want more information on how to safely use leftovers? Check out our Storing Leftovers Guide.

Five Healthy Soup Recipes

Try these healthy, comforting, nourishing soups this fall and winter - some of our most popular soup recipes! Each offers a unique taste and most are hearty enough for a complete meal. Everyone can access the Energy-Boosting Lentil Soup recipe, and our VIPs also have access to:

• Barley and Vegetable Soup

• Dr. Weil’s Immunity Soup

• Gut-Healthy Split Pea Soup

• Tuscan Bean Soup with Farro and Swiss Chard

VIPs also have full access to our entire recipe library, our anti-inflammatory guides and meal plans, and more! Take 35% off your monthly or annual subscription with our Fall Sale!

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Lentils are good for energy because they are rich in complex carbohydrates that provide a slow, sustained energy release, and they contain iron which is crucial for producing energy-transporting red blood cells and fighting fatigue. Their high fiber content also helps prevent energy-sapping blood sugar spikes, further contributing to stable and lasting energy levels. This is a hearty soup, perfect for lunch or dinner!

Weil Nutrition Corner® Food As Medicine: Lentils provide plant-based protein and fiber, greens add antioxidants, and olive oil and spices bring anti-inflammatory benefits.

This recipe is great for a cold weather meal for those of us that might need a little immune system boost.

Weil Nutrition Corner® Food As Medicine: Modern research shows that astragalus root, a Chinese herb long used to ward off colds and flu, has powerful immune-enhancing properties. The sliced, dried astragalus root in this soup is available online and in herb stores; it is nontoxic and adds a pleasant, sweet taste when simmered in soups. Shiitake mushrooms also boost immunity and have an antiviral effect. Garlic is an antibiotic and ginger a natural anti-inflammatory agent.

This cozy fall vegetable soup recipe is hearty, anti-inflammatory, and perfect for the season. Feel free to add in whatever veggies you have on hand!

Weil Nutrition Corner® Food As Medicine: Barley is a nutrient-rich whole grain that’s especially notable for its soluble fiber, including beta-glucan, which can help support healthy cholesterol levels, steadier blood sugar, and a healthy gut microbiome. It also provides plant protein, B vitamins, magnesium, and other minerals.

Split peas are good for gut health as they are rich in both soluble and insoluble fiber, which aids digestion, prevents constipation by adding bulk to stool, and promotes healthy gut bacteria by acting as a prebiotic. Additionally, split peas contain resistant starch, which feeds beneficial gut microbes and supports a healthy balance of gut flora. We enjoy this soup with a piece of crusty bread - delicious, and even better leftover once the flavors meld together!

Weil Nutrition Corner® Food As Medicine: Split peas are rich in fiber and plant protein, turmeric adds an anti-inflammatory boost, and the vegetable base provides immune-supporting nutrients.

This version of a classic main-dish soup from Tuscany makes use of canned white beans to save time. You can use Tuscan kale in place of chard if you wish. I like to serve this with extra grated Parmesan and red pepper flakes on the side as well as a cruet of very flavorful olive oil for your guests to drizzle over the soup.

Weil Nutrition Corner® Food As Medicine: White beans or cannellini are an especially good source of fiber. They are a close relative of the dark red kidney beans – both hold their shape and absorb flavors extremely well, making them an excellent choice for soups such as this one, and stews.

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Welcome to our “Best Of” Week! Monday we covered skincare, and yesterday in Nourished Mama we highlighted restless legs, heartburn, meal planning and more!

Today we are taking a look at the In The News posts that did the best over the summer - read on for our takes on a variety of topics including wine, peptides, statins and nutrition bars. We may surprise you with our thoughts!

The first post is free for all our readers, so if you aren’t yet a WEIL Nutrition Corner® VIP, upgrade to access all the reader-favorite posts, plus unlock our entire library of anti-inflammatory recipes, all our Questions From The Corner videos, our meal plans and guides, and more! Our Fall Sale is going on now, so save 35% off monthly or annual subscriptions!

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Best Of In The News

From our takes on drinking wine, coffee and okra water to statins, nutrition bars and peptides, see what were the top posts this summer!

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Welcome to our “Best Of” Week! Yesterday we covered skincare, a topic our readers are overwhelmingly interested in! Today in Best Of Nourished Mama, we are presenting topics that aren’t just limited to mothers, but advice that anyone can use. Below we take a look at heartburn, restless legs, quick weeknight meals and meal planning tips. Enjoy!

Share this post with anyone you know who may benefit from this parenting advice!

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Best Of: Nourished Mama Collective

Enjoy these posts!

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Welcome to our “Best Of” Week - this week we will be presenting our suggestions and insight into topics that our readers have asked about. Today’s topic is skin care, so read on for the foods to help keep your skin hydrated this fall and winter, how you can boost collagen through your diet, why sweet potatoes are a skin-healthy treat, our thoughts on sunscreen and more - including skin-healthy recipes!

This post is sponsored by Pique’s Hydration Protocol, allowing all content below to be free for all our readers - enjoy!

And coming up this week:

• Tuesday we will have the Best Of Nourished Mama posts, covering topics that relate to many people, including natural ways to address heartburn, meal planning, quick dinners and what to do about restless legs.

• Wednesday look for the Best Of In The News, and see our takes on statins, peptides, nutrition bars and more.

• Friday we wrap it up with Best Of Fall Cooking - recipes, cooking tips and suggestions for cozy, nourishing meals.

Share this post with anyone you know who may be interested in healthy skin tips!

Best Of: Skincare

If you are looking for radiant, glowing skin - no matter what your age - what you eat and drink can make a difference. Below are some of our posts on skincare - enjoy!

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• BT Fountain - helps to activate hydration and nourish the skin barrier through clinically proven ceramides and hyaluronic acid for skin radiance

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Food as Medicine: 5 Foods To Help Keep Skin Moisturized This Fall and Winter

In colder weather, indoor heating, low humidity, and cold winds can strip moisture from your skin, weakening its barrier. Eating hydrating, nutrient-dense foods helps replenish vital oils, water content, antioxidants, and vitamins that protect skin from dryness, flakiness, and irritation. For example: healthy fats help strengthen the skin’s lipid barrier, water-rich fruits & veggies supply internal hydration and antioxidants, and vitamins A, C, E, and omega-3s support cell renewal, collagen production, and barrier repair.

Top Skin Moisturizing Foods

Try these foods for healthy, moisturized skin.

Weil Nutrition Corner® Takeaway: To fight winter dryness from the inside out, fill your plate with healthy fats, hydrating produce, and antioxidant-rich colors paired with good water intake and a nourishing skin care routine!

Healthy Skin Recipes

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Happy Friday! Today is our anti-inflammatory round up of September content, featuring the top opened, liked or shared posts, the anti-inflammatory recipes that resonated best with everyone, and more - including what’s coming up this October. Enjoy!

And if you haven’t yet taken advantage of our 35% off Fall Sale, give it a try now! Our WEIL Nutrition Corner® VIPs get access to everything we offer:

• All our VIP Guides and Meal Plans, from our latest Guide to Mushrooms and our popular Olive Oil Guide, to our meal plans for tremors, menopause, muscle health and more - simple blueprints to help you live more anti-inflammatory.

• Our entire recipe database, to spark creativity in the kitchen so you dish up tasty, healthy meals and snacks. Cook anti-inflammatory this fall with recipes such as Barley and Vegetable Soup, Autumn Ingredient Salad and White Bean, Farro and Greens Casserole.

• All our Questions From The Corner videos and In The News insight. Use Our Takes to help navigate online trends and choose wisely when it comes to your health.

• Our Upgrade Programs - including the popular Upgrade Your Summer Plate and New Year, Fresh Start - healthy swaps to keep you energized and eating anti-inflammatory!

Upgrade to VIP and save 35% with our Fall Sale!

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What Anti-Inflammatory Posts Opened Best in September?

Here are some top posts - enjoy!

1. Your VIP Guide To Mushrooms. The WEIL Nutrition Corner® Mushroom Guide is here. Learn how to select, prepare and cook the mushrooms the Weil’s recommend, learn about medicinal mushrooms, and try the recipes!

2. Statins, Heart Disease And Diet: What Helps And What Harms. Learn more about statins and what Dr. Weil and Diana think about statin prescriptions for heart health.

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3. Nutrient Dense Meal Plan. Learn why nutrient-dense food is vital as we age, the foods Dr. Weil recommends for healthy aging, and a nutrient-dense meal plan!

4. Two Ways To Boost Your Immune System This Fall and Winter. See the spice and vitamin we recommend for immune system health - including a recipe.

Featured Guide: WEIL Nutrition Corner® Guide To Tofu

From why it’s healthy to how to prepare it, everything you need to know about this plant-based protein - including 12 delicious tofu recipes!

Guide To Tofu

Anti-Inflammatory Recipe To Enjoy

This recipe was part of our Statins post, which was a popular post - try the Miso Salmon Farro Bowl recipe - for a limited time, this recipe is free for all our readers! Upgrade to VIP to access our entire library of recipes, food as medicine content, guides and more!

October has plenty more to offer up - get ready for:

• In The News: Our takes on the South Beach Diet, HRT and menopause, sleep and magnesium, and more.

• Meal Plans: Check out our foods to eat to help minimize breast cancer risk meal plan.

• In Our Kitchens: Find out why we love inductive stoves, Diana gives us a nutritionists take on the foods to try at Trader Joe’s, and we do a deep dive into beans and legumes.

• Food As Medicine: Pistachios and women’s health, farro for muscle health, and foods women should eat

• Recipes: Tasty ways to fuel women’s health as we focus on Breast Cancer Awareness Month.

Want the full experience? Some of the content above is free - but unlock everything (and more!) when you become a paid subscriber.

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• Exclusive Challenges: Join our upcoming challenges in 2026

• Downloadable Guides: Beautiful, printable resources to boost your kitchen creativity - from seasonal food charts to smart swaps for healthier meals

• Fresh Recipes: New, nourishing, and totally delicious and satisfying recipes

• Courses to Deepen Your Know-How: Access upcoming in-depth courses on nutrition, cooking techniques, and seasonal eating - all designed to help you eat better, feel better, and enjoy the process!

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Happy Wednesday! Today, we are tackling peptides - a very popular trend right now. Find out everything you need to know about peptides, including:

• What peptides are

• The different types

• Who may benefit from them

• Who should be cautious

• Risks to consider

• Our takes on whether or not we recommend peptides

Share this post with anyone you know who may be interested in our anti-inflammatory In The News series!

What Are Peptides?

Peptides are short chains of amino acids (basically mini-proteins). Your body naturally makes them, and they act as signals, telling cells what to do. Peptides themselves are fundamental to biology.

Examples of peptides you already have:

• Insulin, which regulates blood sugar

• Collagen peptides, which help with the structure of skin and joints

• Growth hormone-related peptides, which signal growth and repair

Peptides are one of those topics where the marketing is way ahead of the evidence. Some are useful, some are neutral, and some are questionable, all depending on how they’re used.

What about supplemental peptides - and are they healthy?

You can supplement with peptides, and some are considered generally safe. Here are different types of peptides and how “healthy” they’re ranked as.

1. Generally safe / low-risk (when taken normally)

These peptides are ones you’ll see in foods or basic supplements, and are widely considered safe for most people:

• Collagen peptides

• Protein-derived peptides (like whey fragments)

Benefits:

• May support skin, joints, and connective tissue

• Basically function like a specialized protein source

2. Gray area (limited evidence)

Peptides marketed for fat loss, muscle growth, recovery, or anti-aging (e.g., BPC-157, CJC-1295, ipamorelin) may have some promising early research, but they are not well-studied in humans over the long-term, may not be FDA-approved, and dosing and purity can vary.

3. Medical peptides (for specific use)

Prescribed peptides (like insulin, GLP-1 drugs, etc.) are well-studied and used under medical supervision.

Who might benefit from peptide supplements?

Reasonable candidates include:

• People with joint issues may find benefits from collagen peptides

• People wanting extra protein support may benefit from collagen, though it is not a complete protein

• Clinical cases under a doctor, such as hormone deficiencies or metabolic diseases

Who should be cautious or avoid peptides?

Be careful if:

• You’re considering injectable peptides from online clinics

• You’re expecting steroid-like muscle or fat loss effects

• You have a hormone-sensitive condition (e.g., certain cancers)

• You’re pregnant or breastfeeding

• You’re already on medications affecting hormones

Especially avoid:

• “Research peptides” sold online with no regulation

• Anything promising rapid fat loss and muscle gain - this is a big red flag

What are some key risks of peptides?

If you are considering peptides, be aware of:

• Lack of regulation - this can lead to contamination or incorrect dosing

• Hormonal disruption, especially with growth hormone-related peptides

• Unknown long-term effects

• Cost vs. actual benefit is often not worth it

The more a peptide sounds like a shortcut to physique or anti-aging… the more skeptical you should be.

Interested in more topics like this? Try reading these posts:

Our Takes On Peptides

Now that you have the what, see what we say about peptides… Our Takes are for our VIP subscribers, so upgrade today to access our takes on peptides and the entire Our Takes library, including what we think about statins, drinking coffee on an empty stomach, the safety of canned tuna and more. Our 35% off Fall Sale is going on now - upgrade and save today!

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Read more

Checking in to say hello from maternity leave! It’s been quite a different experience this time around - both easier and harder.

Recovery this time around has been so much easier than it was after Elio. I was able to have a VBAC, which I was really excited about, and I felt surprisingly good pretty much immediately after. I don’t know if that’s because of the VBAC compared to an emergency C-section, or because it was my second birth, or some combination of the two, but I’m really grateful to be feeling so good physically.

Being able to move around and feel like myself sooner has meant I’ve been able to pick up Elio, play with him, baby-wear Owen, cook, clean, and just generally keep up with life. That’s also meant there’s been a lot less rest this time around! Not sure if that’s a good thing or not.

One of the biggest gifts of being a second-time mom is that I’m a lot less stressed. I pay attention to feeds and diapers, but I don’t feel the need to track every little thing in an app. I haven’t stressed nearly as much about sleep or the late nights because I know how quickly this stage passes. This time around, I know how temporary it all is.

But having two kids is also much harder and in ways I wasn’t fully prepared for. My attention is divided, and now two little people need me. We’re still figuring out what this balance looks like, but it feels like we’re starting to find our flow.

Elio has been an incredible big brother. I was pretty nervous about the transition and how he would handle sharing our attention, but he’s been so sweet with Owen. He’ll bring me a pacifier or a baby blanket when I’m holding Owen, and he loves helping me burp him. If Owen starts crying, Elio will tell me, “Baby needs milk.” He loves to hold him and will sit next to me and “read” to him. Watching him become a big brother has been one of my favorite parts of this whole experience.

What’s been a little more challenging is that Owen has had some reflux issues. It’s really tough to know your baby is uncomfortable and not be able to fix it. I’m currently experimenting with cutting out dairy to see if that helps at all. This is especially challenging for me because dairy is a pretty significant source of calories and protein in my diet while breastfeeding.

I have been able to exclusively breastfeed again, which I’m so grateful for. My milk did take a few days to come in, though, and we had to supplement with formula for one day - which we also had to do with Elio. With Elio, it sent me into a spiral, and this time, I was able to accept that we needed a little help without feeling like I had failed.

I think a big part of that is that I have a lot less perfectionism around mothering this time. With Elio, I felt like I needed to be the one to feed him and that if I couldn’t do that, somehow I had failed. My goal is still to breastfeed, but I’m not stressed over needing a bit of formula here or there.

When it comes to my body postpartum, I’ve learned breastfeeding does not make the weight “fall off” for me. I’m not intentionally restricting calories because I want to make sure I’m eating enough to support breastfeeding, but I’m a little more mindful of what I’m eating and trying to pay attention to when I’m satisfied.

I’ve worked hard to have a pretty healthy relationship with food and my body. I don’t let the number on the scale dictate how I feel about myself. But I also think it’s okay to acknowledge that this can be a challenging phase of life. It’s hard not to fit into my clothes, and I’m looking forward to eventually feeling a little more like myself again. I don’t think those things are contradictory. I can appreciate and respect my body for everything it has done while also wanting to feel comfortable in my clothes again. I can prioritize nourishing myself and protecting my milk supply while also being mindful of how much I’m eating. Both things can be true.

Becoming a family of four has been so special, incredible, and hard all at once. I’m so grateful for my family, for this new little person who has joined us, and for getting to be a mom to another beautiful boy.

There really is nothing like it.

I share Nourished Mama Collective every Tuesday. If you’d like these reflections and nutrition insights delivered to your inbox, you can subscribe below.

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Happy Monday! As fall is here (along with back-to-school), immune systems may need a little extra help now. Staying indoors more, dry air and being around others who may be sick can take a toll on our immune systems, but there are ways to boost your health this fall, winter and beyond. Read on for the one food we love for immune system health, the drink that can help boost your immune system, and a recipe to try!

And coming up this week:

• Diana shares an update on her and new baby Owen!

• We cover peptides - a trending topic that we definitely have thoughts about

• Friday is our monthly Anti-Inflammatory Round Up!

If you know of anyone who would enjoy more insight into healthy foods, forward this post - and like the post if you enjoy what you see!

Garlic: A Culinary Staple For Immune Health

Garlic (Allium sativum) is one of our all-time favorite kitchen ingredients. Known as a culinary staple, garlic has also been used for centuries as a medicinal herb: It contains sulfur-rich compounds and bioactive phytochemicals that contribute antioxidant, cardiovascular, and antimicrobial benefits. Nutrient-wise, it provides trace amounts of vitamins and minerals, including vitamin C, vitamin B6, and manganese, but its main power lies in its unique sulfur compounds.

Because of these properties, regular consumption of garlic can support:

• Cardiovascular health (helping lower blood pressure and cholesterol)

• Reduced inflammation

• Protection of cells from oxidative stress

• Immune system protection

When it comes to immune health, garlic offers up a variety of benefits.

• The key immune-supporting compound in garlic is Allicin. When raw garlic is chopped or crushed, allicin and related sulfur compounds have demonstrated antimicrobial, antiviral, and antifungal activity in lab studies.

• Garlic may enhance the body’s natural defense mechanisms. Some research suggests it can stimulate immune cells (e.g., specific white blood cells), helping the body resist infections such as colds or the flu.

• Because of its antioxidant and anti-inflammatory effects, garlic may help reduce chronic inflammation and oxidative stress, both of which, when unchecked, can weaken immune resilience over time.

“I have described garlic as a natural antibiotic with immune-stimulating properties in addition to cardiovascular and anti-clotting benefits - and I stand by that statement.” - Dr. Weil

Our Tip To Get The Most Out Garlic

One of the most important - and often overlooked - details when using garlic medicinally and culinarily is preparing it properly. Our tip? Chop or slice garlic and let it sit for about 10 minutes (away from heat) before cooking. This resting period gives the chemical reaction time to produce more allicin, maximizing garlic’s medicinal potency. Here’s why:

• Garlic contains a sulfur-containing amino acid (alliin) and an enzyme (alliinase) that, while the clove is intact, are kept separate. Once you chop, crush, or slice the clove, the enzyme and substrate meet. This triggers a chemical reaction that produces allicin, the compound responsible for much of garlic’s antimicrobial, immune-boosting, and cardiovascular benefits.

• However, allicin is volatile and unstable. Heat (from cooking) can deactivate the enzyme and destroy allicin before it exerts its benefits.

• Skipping the step of chopping and resting (such as by heating garlic immediately after slicing) reduces the formation of allicin, and much of the antimicrobial/antioxidant benefit may be lost.

This “chop-and-rest” technique transforms garlic from simply a flavoring agent into a potent immune-supportive food. If you use garlic regularly, and prepare it correctly by chopping/crushing and resting before cooking, you’re giving your body a natural ally in fighting infections, reducing inflammation, and supporting overall wellness.

Vitamin C For Immune Health

Vitamin C is one of the nutrients most closely associated with immune health: this water-soluble vitamin acts as an antioxidant, helping protect cells from oxidative stress while supporting normal immune-cell function and the repair and regeneration of tissues. While vitamin C cannot prevent every cold or infection, adequate intake helps provide the nutritional foundation your immune system needs to function effectively.

Pique’s Daily Immune is an antioxidant powerhouse formula designed to support immune health and vitality with every dose. Featuring a delicious elderberry complex and liposomal Vitamin C, delivering antioxidants directly to your cells to help support immune defense and overall well-being.

You can enjoy Daily Immune with or without food, as it is made with sodium ascorbate, a form of Vitamin C that is gentler on the stomach.

Some of the reasons we like Daily Immune:

• Liposomal Vitamin C supports immune function and reduces oxidative stress

• Elderberry superfood complex delivers powerful antioxidants for robust immune defense

• Advanced liposomal technology ensures nutrients are delivered straight to your cells

• Made with seven ingredients with no preservatives, refined sugar, or additives

• Convenient - you can get your vitamin C straight from the packet or mix with water

• Its additional benefits, including that it supports collagen synthesis, helping to promote skin elasticity and a healthy glow

If you’re looking for an easy way to support your immune system this fall and winter, try Pique Daily Immune.

Right now, you can get 15% off when you subscribe through the link below. Plus, every order is backed by Pique’s 90-day money-back guarantee, so you can try it completely risk-free.

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Immune-Boosting Soup Recipe

Here is a delicious, warming garlic-inspired recipe that is simple, immune-supportive, and anti-inflammatory. It uses fresh garlic (properly chopped and rested) to maximize its allicin content and health benefits.

Immune-Boosting Garlic & Lentil Soup

Garlic and turmeric are rich in immune-supportive antioxidants; lentils are a great source of protein and fiber; and greens add micronutrients that support detoxification and help fight inflammation.

Immune-Boosting Garlic Lentil Soup

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Happy Friday! Today, we are taking a look at essential tremors, which affect an estimated 7-10 million people in the United States. Learn more about this condition and how diet can play a role, and use the WEIL Nutrition Corner® One-Day Tremor-Supportive Meal Plan to help ease your way into a healthful way of eating if you experience essential tremors.

And if you missed any of our posts this week, check them out!

• Monday we looked at seasonal foods along with recipes - including Dr. Weil’s take on fresh versus frozen veggies!

• Tuesday Diana revisited the topic of losing weight while breastfeeding - timely as she is now nursing her new baby Owen!

• Wednesday we did a deep dive on mitochondria, the structures within cells that convert nutrients into energy, including Dr. Weil’s thoughts and a list of how to keep these cells energized as we age.

Forward this post to anyone you know who may be interested in our healthy kitchen recommendations and anti-inflammatory Food As Medicine series and recipes!

Food as Medicine: Essential Tremors and Diet - A Connection?

Essential tremor is a neurological condition that causes rhythmic shaking, often in the hands, but sometimes in the head or voice. It’s not dangerous, but it can affect daily activities. A combination of diet and lifestyle can help to manage tremors.

Natural Approaches to Essential Tremors

These approaches have been shown to help some people with essential tremor.

1. Stress reduction. Stress and anxiety are among the most common triggers. Helpful practices include meditation or mindfulness, gentle yoga or stretching, and deep breathing - like practicing the 4-7-8 breath daily. Even small reductions in stress can noticeably improve symptoms for some people.

You can learn more about yoga and breathing in our Longevity Guide For Women (men can benefit from this information as well).

2. Physical therapy and strength work. While it doesn’t stop tremors, improving muscle control and coordination can help with function.

3. Herbal approaches. Some herbs have been shown to help with essential tremors, including passionflower or valerian, for their calming effects, as well as CBD. These may help with anxiety-related components, but are not proven treatments for tremor itself.

4. Sleep quality. Poor sleep can worsen tremors. Aim for a consistent sleep schedule and good sleep hygiene, such as room temperature, light and external stimulants such as a television.

Dietary Suggestions For Essential Tremors

The following may help minimize triggers that can cause essential tremor.

1. Limit stimulants (especially caffeine). Caffeine can worsen tremors by stimulating the nervous system. Consider reducing coffee, energy drinks and high-caffeine teas. Some people see meaningful improvement from this change alone.

2. Keep blood sugar stable. Fluctuating blood sugar can sometimes make tremors feel worse. Focus on regular meals, balanced intake of protein, healthy fats, and fiber, and avoiding large sugar spikes.

3. Magnesium. Magnesium supports muscle and nerve function. Good sources include leafy greens, nuts and seeds and whole grains. Supplementation may help some individuals, but it should be discussed with a healthcare provider. Diana talks about magnesium in her recorded live call. You can watch it here:

If tremors are interfering with eating, writing, or daily tasks, or are worsening over time, there are effective medical treatments (medications and in some cases procedures) that can be very helpful. Talk with your physician about options that are right for you.

WEIL Nutrition Corner® One-Day Tremor-Supportive Meal Plan

A diet that supports your nervous system and minimizes blood sugar spikes and triggers may be helpful if you have tremors. Some tips:

• Eat every 3-4 hours to avoid dips

• Include protein, fat and fiber at each meal

• Stay hydrated throughout the day

• Notice your personal triggers (everyone is a bit different)

Before making any dietary changes, consult with your physician.

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WEIL Nutrition Corner® One-Day Tremor-Supportive Meal Plan

You don’t need to have a perfect diet, but one that supports your nervous system and minimizes blood sugar spikes and triggers may be helpful. Some tips:

• Eat every 3-4 hours to avoid dips

• Include protein, fat and fiber at each meal

• Stay hydrated throughout the day

• Notice your personal triggers (everyone is a bit different)

Before making any dietary changes, consult with your physician.

This Meal Plan is for our VIPs - upgrade today to access!

Unlock VIP Content

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This mushroom stock is a pleasant and interesting twist on the standard vegetable version and is a good base for many flavorful dishes.

Ingredients

2 gallons of water
1 ounce dry shiitake mushrooms
2 onions
4 stalks of fennel
4 carrots
4 tablespoons tamari or soy sauce

Instructions

1. Clean and chop all vegetables.

2. Cover with water/tamari mixture and simmer 1.5 hours.

3. Strain mushrooms and discard.

Weil Nutrition Corner® Food as Medicine: Shiitake mushrooms contain an active compound called lentinan, a polysaccharide that has been studied for its ability to strengthen the immune system.

Questions From The Corner: Energizing Mitochondria

Dr. Weil answers a WEIL Nutrition Corner® reader-submitted question about mitochondria and how to keep it energized.

A reader asked: As a 77 year old female, I would like to hear more about keeping mitochondria energized?

Mitochondria are the structures within cells that convert nutrients into energy, and they can decrease in efficiency as we age. In this post, our VIPs will learn about:

• Natural ways to support healthy mitochondria as you age

• Specific nutrition suggestions to adopt

• Lifestyle tactics to think about

• Dr. Weil’s response to our reader question

• Access to our Women’s Longevity Guide

• And more!

Become a WEIL Nutrition Corner® VIP today to watch the video and learn more about mitochondria… right now save 35% on your subscription!

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Dr. Weil on Healthy Mitochondria

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Do I Drink While Breastfeeding?

I get asked this question a lot, so I thought I’d answer it honestly.

I’m not a big fan of mommy wine culture, and I think that points to a lack of support for moms in general, but I will say that I missed drinking wine much more in this pregnancy than I did in my first. I think because, at the end of a long day of being pregnant with a toddler, all I wanted to do was sit down and relax, and wine helped me do that.

When Elio was born, I really didn’t have much interest in adding alcohol back into my life. I did slowly start drinking again, but I truly enjoyed not.

But this pregnancy, I did genuinely miss sharing a glass of wine with friends or having one while making dinner at the end of a long week.

So now that I’m postpartum, yes, I do occasionally drink while breastfeeding.

I don’t think alcohol is healthy, so it’s something I try to be mindful of. It’s usually one glass of wine, occasionally two, over the course of an evening. I never drink to the point of feeling intoxicated, and I don’t drink every day.

Alcohol does pass into breast milk - at about the same concentration that’s found in your bloodstream. As your blood alcohol level rises, so does the alcohol concentration in your milk. As your body metabolizes the alcohol, the amount in your breast milk decreases, too.

So, I don’t worry about “pumping and dumping,” mostly because my blood alcohol levels never get high enough for it to be a problem. If I’ve had a drink, I’ll just wait an hour if I feel like it’s needed to give my body time to metabolize it before nursing again.

Part of not wanting to drink too much is that I have two little kids who need me, and alcohol affects both my sleep and energy. It’s just not really worth it.

As I’ve said, I don’t think alcohol is healthy. And while I do enjoy a glass of wine, one thing I’ve realized, though, is that it’s more about the experience, being able to enjoy a moment, and to feel like I’m doing something “special.” I really enjoy pouring something into a beautiful glass and sitting on the patio after the kids are asleep. To me, it signals that the day is done and this is my time.

In this season of life, I’ve been really enjoying non-alcoholic options like Pique’s Vesper. It gives me that same evening experience without the alcohol. It contains L-theanine, an amino acid naturally found in tea that’s known for promoting a sense of calm. It’s become one of my favorite ways to unwind on nights when I don’t feel like drinking.

Motherhood asks a lot of us, especially in these early newborn days and finding healthy ways for me to recharge has been really important. Sometimes that’s a glass of wine, sometimes that’s a nonalcohol bevy, other times it’s a warm bath or just an early night.

What are your thoughts on drinking while breastfeeding? Have you tried some of these non-alcohol alternatives?

I share Nourished Mama Collective every Tuesday. If you’d like these reflections and nutrition insights delivered to your inbox, you can subscribe below.

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Happy Monday! We are highlighting Healthy Aging Month all September long, and today we are looking at foods that are not just in season in September, but have healthy aging benefits as well. Check them out below and try the recipes! Also learn why we’re always recommending you eat your veggies, what Dr. Weil says about frozen produce, and more!

And coming up this week:

• Diana revisits breastfeeding and weight loss

• Our next Questions From The Corner, where we answer your questions about supplements for people over 70 and mitochondria

• A nutrient-dense meal plan to keep you energized as you age

We appreciate all our readers and thank you for being part of this community!

Dr. Weil on Fresh Versus Frozen Vegetables

When it comes to produce, many people assume fresh is always the healthiest choice. But that’s not necessarily true.

In an ideal world, we’d all be eating organic vegetables picked at the peak of ripeness from our own gardens or a nearby farm stand, when nutrient levels are at their highest. In reality, most of us rely on grocery stores, where produce may have traveled hundreds or even thousands of miles before reaching our plates.

Because of this, frozen vegetables can actually be a more nutritious choice, as they are often harvested when perfectly ripe and quickly blanched and flash-frozen, a process that helps preserve vitamins, minerals, and antioxidants. By comparison, many “fresh” vegetables are picked before they’re fully ripe so they can survive shipping and storage. During that time, nutrients naturally begin to decline. For example, fresh spinach can lose roughly half of its folate content after just eight days.

If you’re buying frozen produce, look for plain vegetables or fruit without added sauces, sugar, or salt. I also recommend choosing products labeled USDA “U.S. Fancy” when available, as they meet the highest quality standard. In general, frozen vegetables retain more nutrients than canned varieties, with tomatoes and pumpkin being notable exceptions, since the canning process actually makes some beneficial compounds, like lycopene, more available.

As I emphasize in my Anti-Inflammatory Food Pyramid, aim for four to five servings of vegetables each day, including both raw and cooked options from across the color spectrum.

Diana Weil On Eating More Vegetables

I genuinely love vegetables, and if a meal doesn’t have at least one veggie, it doesn’t feel complete to me. But I also know plenty of people who feel the exact opposite, and eating vegetables is something they really struggle with.

I generally recommend aiming for about 5-6 servings of vegetables each day. A serving is about ½ cup cooked or 1 cup raw, which can be a big push if vegetables aren’t something you love

If you’re someone who doesn’t like vegetables, try to approach them the same way we encourage kids to try new foods - with curiosity and repetition. It can take 10-15 (or more) exposures before someone begins to accept a new food. If you didn’t grow up eating many vegetables, start just by putting them on your plate consistently. You don’t have to force yourself to love them overnight, but simply seeing them and taking a bite here and there can make a difference.

I also think learning how to cook vegetables is one of the most underrated cooking skills. I can’t stand canned peas, overcooked broccoli, or mushy carrots, but I do love fresh peas, perfectly roasted broccoli, and a big salad with crisp carrots. Experiment with different cooking methods, seasonings, herbs, and sauces until you find what you enjoy. Maybe roasted Brussels sprouts are your thing, or grilled zucchini tastes better to you than steamed.

One of the easiest ways to eat more vegetables is to stop thinking of them as a side and use them as a base for every meal. When I make scrambled eggs, I throw in spinach and chopped bell peppers. Sandwiches always get lettuce, tomato, onion, and sometimes cucumber or sprouts. If dinner is light on vegetables, I’ll make a simple side salad (we have one with dinner most nights anyway, because it’s such an easy way to add nutrients and fiber).

And remember, it’s ok to make things easy. Pre-washed salad mixes, frozen vegetables, and pre-cut broccoli are all fantastic options if they make it easier for you to eat more plants.

Cooking The Anti-Inflammatory Diet Food Pyramid Series: Vegetables

You can eat as many vegetables as you’d like according to our Anti-Inflammatory Food Pyramid! Keep reading to learn more about how vegetables are incorporated in Dr. Weil’s Anti-Inflammatory Food Pyramid, what veggies we recommend, and how to use them - plus recipes!

Vegetables

How much: Unlimited (one serving is equal to 2 cups salad greens or ½ cup vegetables cooked, raw, or juiced)

Healthy choices: There really are no “unhealthy choices” when it comes to vegetables, but you can aim for lightly cooked dark leafy greens (spinach, collard greens, kale, Swiss chard), cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale, bok choy and cauliflower), carrots, beets, onions, peas, squashes, sea vegetables and washed raw salad greens

Why: Vegetables are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity. Go for a wide range of colors, eat them both raw and cooked, and choose organic when possible.

Try one of our favorite veggie recipes - free for all!

If you like this, you may enjoy these posts:

September Seasonal Foods

Our VIPs have access to the seasonal vegetables Dr. Weil recommends and veggie forward recipes including:

• Garlic and Herb Roasted Eggplant

• Mediterranean Stuffed Bell Peppers

• Mediterranean Olive and Salmon Bowl Recipe

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Happy Friday! Today, we are looking at nutrient-dense foods: Why you need them, the ones Dr. Weil recommends, and how to eat more of them in our Nutrient-Dense Meal Plan! This topic was submitted by a handful of readers for our Questions From The Corner Series, and we wanted to provide detailed takeaways you can put into action.

Forward this post to anyone you know who may be interested in our healthy kitchen recommendations and anti-inflammatory Food As Medicine series and recipes!

Why You Need Nutrient-Dense Foods As You Age

As we get older, our bodies often need fewer calories, and we tend to eat less, so what we eat needs to be nutrient-dense to meet all our nutritional needs. Choosing foods that deliver vitamins, minerals, protein, and healthy fats without excess empty calories is important.

A diet rich in vegetables, healthy fats, whole grains, and omega-3s consistently can help promote and support the health of our bodies, including:

• Muscle mass. This naturally declines as we age. Adequate protein and nutrient intake help preserve strength and mobility.

• Bone health. Nutrients like calcium, vitamin D, and magnesium become more important.

• Metabolism. This slows as we get older, so choosing nutrient-rich foods helps avoid excess calories while still meeting nutritional needs.

• Absorption. The body may absorb certain nutrients less efficiently as we get older, making food quality even more important.

By eating more vegetables and fruits, having a quality protein at each meal, focusing on healthy fats (olive oil, nuts, seeds), whole grains, and legumes, and minimizing ultra-processed foods, you will support your body’s health - no matter your age.

12 Nutrient-Dense Foods and Drinks To Add To Your Diet

Here are some of the most naturally nutrient-dense anti-inflammatory foods. They deliver vitamins and minerals while being minimally processed.

1. Fatty Fish (Salmon, Sardines, Mackerel). These are rich in omega-3 fatty acids (EPA & DHA), which support heart, brain, and joint health. They can also help reduce inflammation. Dr. Weil’s Tinned Fish Guide offers budget-friendly fatty fish options to try.

2. Dark Leafy Greens (Kale, Spinach, Swiss Chard). High in vitamins A, C, K, and folate, leafy greens are packed with antioxidants and fiber, helping support detoxification and overall cellular health. Just be aware that high doses of vitamin K can interfere with blood thinners.

3. Berries (Blueberries, Strawberries, Blackberries). Loaded with polyphenols and vitamin C, berries help combat oxidative stress and support brain and heart health.

4. Extra-Virgin Olive Oil. Rich in monounsaturated fats, EVOO contains polyphenols with anti-inflammatory effects. Learn more in our Olive Oil Guide!

5. Nuts & Seeds (Walnuts, Almonds, Flax, Chia). Nuts provide healthy fats, fiber, and minerals. Walnuts and flax in particular offer plant-based omega-3s, which support heart and metabolic health.

6. Legumes (Lentils, Chickpeas, Beans). Excellent sources of fiber and plant protein, this group helps regulate blood sugar, supports gut health and satiety, and is an inexpensive way to get protein and fiber into your diet.

7. Whole Grains (Quinoa, Farro, Oats, Brown Rice). These provide steady energy and fiber while delivering important minerals like magnesium. Whole grains are less inflammatory than refined grains such as white rice.

8. Cruciferous Vegetables (Broccoli, Cauliflower, Brussels Sprouts, Cabbage). These inexpensive vegetables contain compounds like sulforaphane, support detox pathways and hormone balance, and have strong antioxidant activity

9. Colorful Vegetables (Peppers, Tomatoes, Carrots). Rich in carotenoids and vitamin C, these support immune function and skin health.

10. Garlic, Ginger and Turmeric. Potent anti-inflammatory and immune-supporting compounds that also promote healthy digestion and circulation.

11. Green Tea. High in polyphenols (EGCG), green tea supports metabolism and cellular protection. See how Dr. Weil makes his green matcha tea!

12. Electrolytes. Electrolytes - primarily sodium, potassium, magnesium, and calcium - are essential to health. They regulate nerve and muscle function, fluid balance, and pH levels.

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3-Day Anti-Inflammatory Nutrient-Dense Meal Plan

Brought to you by Pique’s Hydration Protocol

Here’s a 3-day meal plan designed to support steady, all-day energy using nutrient-dense, balanced meals that help avoid spikes and crashes. This follows our Anti-Inflammatory Diet approach: whole foods, healthy fats, quality protein, and plenty of fiber. Since many of our readers asked for no-cook or low-cook options, we tailored it for that way of eating. Enjoy!

Nutrient-Dense Meal Plan

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