Happy Friday! Today we are taking a look at cooling foods that can help you stay comfortable when the temperature rises. Check them out, and try the recipes! We also present our ice cream picks - something we are both passionate about!

And if you missed any posts this week, we covered Dr. Weil’s take on seafood (including the fish he recommends when it comes to mercury); Diana listed some nutrients that moms need; and we gave an in-depth run-down on coffee, including our takes on various kinds and whether drinking it on an empty stomach is a bad thing to do for your hormones.

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!

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Ice Cream Picks

Today’s recommendations revolve around ice cream - a favorite treat we both love. Enjoy!

Straus Ice Cream. Someone recently asked me for my health advice for each decade. My recommendation for anyone 80+ is to eat more ice cream! I personally love Straus Ice Cream. Their products are organic and contain no additives. - Dr. Weil

Talenti Gelato and Sorbet. Ice cream has been a major craving while pregnant. I see no issue with eating ice cream! Just be mindful that it’s a treat, and try to keep portion sizes in check. I personally love Talenti gelato and sorbet. - Diana

Cuisinart Ice Cream Maker. This is the ice cream maker we have, and it’s great! We have a blast playing around with different flavors. Lately, we’ve been really loving making matcha ice cream. - Diana

Ninja Ice Cream Maker. And we both use this too - this ice cream maker is a great way to make your own good-quality ice cream! Dr. Weil likes to use his homemade cashew milk as a base, while Diana enjoys more traditional ice cream made with organic milk. - Dr. Weil and Diana

Food As Medicine: 5 Cooling Foods For Hot Weather

In hot weather, your body tends to feel best with foods that are high in water, lightly prepared (or raw), and less heavy or greasy. Certain foods can feel naturally cooling, either because of their high water content, lightness, or traditional use in warm-weather eating patterns. Here are some refreshing, “cooling” options to lean into during the summer - along with recipes!

Make Eating Your Veggies and Fruits a Snap With Daily Harvest!

One of the keys to maintaining healthy habits is making nutritious choices convenient. That’s why options such as Daily Harvest’s Perfect Cup smoothies are a great go-to. Made with organic fruits and vegetables and 20 grams of plant-based pea protein, they provide fiber, protein, and phytonutrients in a simple, ready-to-blend format. They’re a practical choice for busy mornings, after a workout, or anytime you need a quick, nourishing meal. Try Daily Harvest Today!

1. Hydrating fruits. These are high in water and tend to feel light and refreshing:

• Watermelon

• Cucumber

• Strawberries

• Citrus (oranges, grapefruit)

• Pineapple

Recipe: Papaya and Cucumber Salad

2. Crisp, water-rich vegetables. Great for salads or simple snacks - they help you stay hydrated without feeling heavy:

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The internet conversation around coffee on an empty stomach has become a kind of modern wellness Rorschach test: one side frames it as a hidden hormonal stressor ruining cortisol, gut health, blood sugar, and women’s hormones; the other dismisses the concern as exaggerated wellness culture. As is often the case in nutrition, the truth sits somewhere in the middle.

The trend really took off through wellness influencers who began describing improvements in bloating, anxiety, acne, digestion, and energy after eating breakfast before coffee. The language often centers around “cortisol spikes,” adrenal stress, and blood sugar dysregulation.

Today, we’re covering everything you need to know about drinking coffee on an empty stomach:

• What really happens

• Who is potentially affected the most

• If there are any legitimate concerns

• The health benefits of coffee

• The drinks we prefer (including a recipe!)

• Whether or not mushroom coffee or bulletproof coffee is a better option

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

What Actually Happens When You Drink Coffee On An Empty Stomach?

Coffee, especially fully caffeinated coffee, does stimulate cortisol release, stomach acid production, intestinal motility and activates the nervous system. This is just how caffeine works in the body.

These effects can feel stronger on an empty stomach because caffeine is absorbed quicker when food isn’t present.

For some people, this may translate into:

• Jitteriness

• Anxiety

• Nausea

• Reflux

• Loose stools

• Shakiness

• A brief “wired then tired” feeling

People with GERD, gastritis, IBS, anxiety disorders or who are highly sensitive to caffeine may notice this the most.

Is It Inherently Unhealthy?

Probably not for most healthy people. One important nuance often missing online is that a temporary cortisol increase is not automatically dangerous. Cortisol is a normal hormone that helps wake us up. Your body already experiences a natural morning cortisol rise called the “cortisol awakening response.”

The evidence that coffee on an empty stomach causes long-term hormonal damage in healthy individuals is weak and often overstated. Some experts specifically note there is no strong evidence that this habit meaningfully disrupts hormones in most people.

In other words:

• Feeling bad after black coffee on an empty stomach is real

• Claiming it universally “wrecks hormones” is a stretch

Are There Legitimate Concerns With Drinking Coffee On an Empty Stomach?

There are a few areas where this discussion does have some physiological grounding:

• Digestive irritation. Coffee increases gastric acid production. Without food buffering that acid, sensitive individuals may experience heartburn, reflux, or stomach discomfort.

• Blood sugar response. Some research suggests that caffeine consumed after a bad night’s sleep or without eating may temporarily worsen glucose control in certain individuals. This may matter more for people with insulin resistance or who have a higher risk of diabetes.

• Anxiety and stress sensitivity. If someone is already sleep deprived, chronically stressed, under-eating, overtraining or highly sensitive to caffeine, then coffee first thing in the morning may amplify a sense of physiological stress.

Who May Benefit From Eating Before Coffee?

People who fall into the above categories may benefit from eating even a small amount of food that contains some protein, fat, or fiber.

On the other hand, many healthy adults tolerate morning coffee perfectly well and experience no meaningful harm from drinking it before breakfast.

Our Takes On Coffee

Dr. Weil’s Take:

VIPs can read on for our thoughts on this topic, including:

• Dr. Weil’s recipe for his morning drink of choice

• Natural pick-me-up suggestions when you need an energy boost

• Breakfast recipes to consider eating before you drink coffee

• Coffee benefits as we see it

• Our thoughts on mushroom coffee and bullet-proof coffee as other options

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The Most Overlooked Nutrients For Moms

There are a lot of demands on your body as a mom, from the moment you become pregnant, all the way through breastfeeding, if you choose to do so. The postpartum period is a lot longer than six weeks or even a year. If you are still breastfeeding a toddler, your body is still working incredibly hard to nurture your baby.

Even years after giving birth and nursing, moms may notice that they’re still lacking in key nutrients that affect mood, energy, metabolism, and brain function. Motherhood can be profoundly depleting from a nutrient standpoint, which is one of the reasons experts recommend waiting at least two years before getting pregnant again (advice I didn’t listen to btw!). This is the time it takes for your body to fully replenish important nutrient stores.

I’ve noticed a lot of symptoms like fatigue, anxiety, hair loss, and mood changes are often dismissed as simply part of motherhood. And while some of these are common and may just be a result of this phase of life, that doesn’t mean they are “normal.”

I think it’s a good idea to get annual blood work done. Unfortunately, testing for every nutrient is not always straightforward, but if you are constantly feeling depleted and drained and nothing seems to be helping, it is worth taking a deeper look, in my opinion.

I recommend working with an integrative physician who is trained to look at the whole person rather than focusing only on isolated symptoms. If you want to find someone near you, the Arizona Center for Integrative Medicine provider directory is an excellent place to start.

I also strongly recommend continuing to take a high-quality prenatal vitamin throughout breastfeeding.

So what are some of the key nutrients to pay attention to during pregnancy, postpartum, and beyond?

Key Nutrients For Moms

Iron. If you are constantly exhausted, feel dizzy, or notice excessive hair loss (beyond what is expected in the first few months after birth), it’s worth getting your iron levels tested. Iron is essential for carrying oxygen throughout the body and supporting energy production. Excess iron can accumulate in the body, so I really only recommend supplementation when you know you need it.

Magnesium. Magnesium is involved in hundreds of biochemical reactions in the body and plays an important role in sleep, muscle relaxation, and nervous system regulation. But a huge percentage of the population is deficient! Low magnesium levels can contribute to muscle cramps, tension, and irritability. If you are getting muscle spasms in pregnancy, a bath with magnesium salts can be helpful. I personally take 300 mg of magnesium glycinate every night. Magnesium glycinate is a well-absorbed form of magnesium that is gentle on the stomach and is the best for helping with mood/anxiety.

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Omega-3 Fats. Omega-3 fats, particularly DHA, are essential for brain health, mood, and keeping excess inflammation in check. For both you and baby! If you aren’t eating fish at least a few times a week, you may want to consider a supplement. If you’re plant-based, an algae-based omega-3 supplement can be a good option.

Choline. Choline is one of the most overlooked nutrients in maternal nutrition. I actually upped my supplementation intake for this pregnancy after learning more about it! It’s important for liver function, memory, and brain health, and plays a crucial role in brain development for your baby. New research suggests that higher choline intake during pregnancy may help prevent mental health disorders later on in your child’s life. Egg yolks are one of the best sources of choline.

Iodine. Iodine is essential for thyroid hormone production, which affects metabolism, energy, and mental clarity, and your needs increase during pregnancy and breastfeeding. Because specialty salts, which have become increasingly popular, are not iodized, we’re seeing a rise in thyroid disorders. There’s iodine in my prenatal, but I also use an iodized salt when cooking.

Calcium. Your calcium needs actually don’t increase in pregnancy or when breastfeeding, but it’s an important nutrient to pay attention to for bone health. If you don’t get enough, your body will temporarily take it from your bones. Some bone loss during breastfeeding is actually normal and is typically restored within about 6 months of weaning. Most people get enough calcium without needing to supplement, but if you don’t eat dairy products, you may want to consider supplementation. Other sources of calcium include fortified plant milks, tofu, and dark leafy greens.

Vitamin D. Vitamin D is important for immune function, mood, and bone health. Low vitamin D levels are common, especially in people who spend a lot of time indoors, regularly use sunscreen, or live in northern climates. I highly recommend getting your Vitamin D levels tested yearly to make sure you’re getting enough. I personally choose to take 2,000 IU of Vitamin D daily.

B Vitamins. B vitamins are essential for converting food into energy and supporting the nervous system. Folate (vitamin B9) is particularly important before and during pregnancy because it helps prevent neural tube defects such as spina bifida. Vitamin B12 may be important for vegetarians and vegans to supplement with, as it is found primarily in animal foods. My prenatal contains B12, but as a vegetarian, I also take extra B12 when pregnant and breastfeeding.

Do you take any of these? Other supplements? Share in the comments!

If you are interested in this topic, you may enjoy:

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Happy Monday!

As part of our Cooking the Anti-Inflammatory Food Pyramid Series, we are going through each section of Dr. Weil’s updated pyramid and explaining why we recommend the foods and spices in each section.

Today, we are taking a look at seafood - learn more about the types of seafood Dr. Weil recommends, lower mercury fish choices, frozen versus fresh, and more - including a grilled salmon recipe.

Then next week, put that knowledge to use with our VIP Seafood Grilling Guide and recipes!

Coming up later this week, we are covering overlooked nutrients moms need in Nourished Mama, should you drink coffee on an empty stomach in our In the News take, and on Friday we cover cooling foods and our favorite ice creams!

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

Cooking the Anti-Inflammatory Food Pyramid: Seafood

How much: 1 to 2 servings per day (one serving is equal to 4 ounces of fish or seafood)

Healthy choices: Wild Alaskan salmon (especially sockeye), herring, sardines, and black cod (sablefish)

Why: These fish are rich in omega-3 fats, which have strong anti-inflammatory properties. If you choose not to eat fish, take a molecularly distilled fish-oil supplement that provides both EPA and DHA in a dose of 2 to 3 grams per day. You can also take an algae omega supplement that’s vegan.

Interested in this topic? You may enjoy:

Dr. Weil on the Health Benefits of Fish

It’s now well known that populations that eat fish regularly live longer and have less chronic disease than populations that consume little or no fish. This may be because fish provides high-quality protein without the saturated fat present in meat and poultry, or that fish in a diet may replace at least some meat consumption.

Certain types of fish - specifically, fatty fish from cold northern waters - provide omega-3 fatty acids, the anti-inflammatory, unsaturated fats our bodies need for optimum health. Most American diets are high in omega-6 fats (from seed oils and processed foods) and deficient in omega-3s; as a result we are more likely to develop cardiovascular disease, cancer, inflammatory disorders, and mental and emotional problems.

Research suggests that supplementing the diet with omega-3 fatty acids not only can reduce these risks but can also help treat depression, bipolar disorder, autism, and attention deficit hyperactivity disorder. Wild salmon, mackerel, herring, sardines, anchovies and bluefish are rich in omega-3s. These fish accumulate omega-3s through marine food chains, making them more potent sources of omega-3s than plant foods.

Dr. Weil’s Healthiest Seafood Picks

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Happy Monday! We are taking a break this week to celebrate the upcoming holiday, but we still wanted to present our Seasonal Food Series for everyone to enjoy! This is a series we share every month, highlighting in-season foods along with recipes. We hope you enjoy this content and suggestions - to unlock all our Seasonal Food Series and recipes, become a WEIL Nutrition Corner® VIP!

Upgrade today and save 45% off your annual subscription with our Summer Sale!

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Enjoy your holiday week… We are grateful to all our readers and look forward to returning to our regular schedule next week.

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

Seasonal Foods: July

These foods are in season now, so add them to your list!

Beets

Available year-round, fresh beets are at their peak between June and October. A healthy addition to any summer meal, beets are a good source of folate, manganese, potassium, fiber and vitamin C. They contain nutrients that help protect against heart disease, birth defects, and certain cancers. While these root vegetables are known for their purple-red color, beets also come in other hues, including white and golden yellow. Their sweet, earthy flavor is wonderful in salads, on a cheese plate, or pureed in a cool, summer soup.

WEIL Nutrition Corner® Tip: When preparing red beets, don’t peel them until after cooking – leaving the skin on will help them retain their color and prevent “bleeding.”

Robust Beet Salad Recipe - Free For All:

Corn

Rich in vitamins, corn is a summertime staple that can add a little positive nutritional value to typically less-than-healthy BBQ fare. Corn has been around for thousands of years and was (and still is) a staple in many parts of the world. A good source of vitamins B1, B5 and C, as well as fiber and folate, corn provides many valuable nutrients: its fiber promotes gastrointestinal function, the folate it contains can help reduce the risk of birth defects and promote heart health, vitamin B5 (pantothenic acid) supports the adrenal glands, and lutein helps promote healthy vision. Try corn on the cob grilled, boiled or steamed, on its own or brushed with a little olive oil for a healthy summertime side.

WEIL Nutrition Corner® Tip: To find out if the ears you want to use are good, pull back the husks to reveal the top of the cob – kernels should be plump and yellow or white, and give you a milky white substance when squeezed.

Corn Salad Recipe - Free For All:

Summer Squash

An entirely edible vegetable, you can enjoy the skin, flesh and seeds of summer squash – some varieties even have edible flowers. A good source of manganese, vitamins A and C, magnesium, fiber and folate, summer squash comes in many choices, including the popular green zucchini, a crookneck variety that is yellow-skinned with a curved neck; and the flat, round pattypan squash, a sweeter variety of summer squash. When choosing squash, look for ones that are heavy for their size and have a rind that is neither too hard nor blemished. Average-sized squash tend to be less fibrous than large squash, and often have better flavor than small squash.

WEIL Nutrition Corner® Tip: Make a meal out of summer squash by slicing lengthwise, scooping out the seeds, and filling the cavity with chopped onions, garlic and tomatoes. Bake at 350 degrees for about 20 minutes, then top with some freshly grated Parmesan cheese.

Squash Recipes - For VIPs:

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Want To Keep Your Veggie and Fruit Intake Easy? Try Daily Harvest!

One of the keys to maintaining healthy habits is making nutritious choices convenient. That’s why options such as Daily Harvest’s Perfect Cup smoothies are a great go-to. Made with organic fruits and vegetables and 20 grams of plant-based pea protein, they provide fiber, protein, and phytonutrients in a simple, ready-to-blend format. They’re a practical choice for busy mornings, after a workout, or anytime you need a quick, nourishing meal. Try Daily Harvest Today!

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Happy Friday! Today is our round up of June, featuring the top opened, liked or shared posts, the recipes that resonated best with everyone, our new Guides and more - including what’s coming up this summer. Enjoy!

P.S. We will be lighter on content next week, as we enjoy the holiday with our families, but we will be back the following week!

Top June Posts

Here are some top posts from June - enjoy!

1. Questions From The Corner: Real Questions Submitted By Our WEIL Nutrition Corner® Community. You asked, we answered - read on for our first installment where we gave insight on the safety of pure stevia and GLP-1s and food noise. You can submit your questions here: wnc@hlb-health.com

2. Protein Needs During Pregnancy (And Easy Ways To Hit Them) - Including Meal Plans. Protein is important during pregnancy - learn how much you need, easy protein adds, and try the protein meal plans, including a plant-based one.

3. Is Iced Tea Healthy? Plus, How to Make It And Yummy Recipes! Learn about the health benefits of iced tea, why you should be cautious about sun tea, and iced tea recipes!

4. Can Eating More Vitamin A Help Reduce The Appearance Of Wrinkles? Learn more about the benefits of vitamin A-rich foods - plus a recipe rich in vitamin A.

Men’s Health Month Content

And if you missed any of our Men’s Health Month coverage, check out these posts:

WEIL Nutrition Corner® Guide To Tofu - New!

We also debuted a new guide for our VIPs - 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 delicious recipes - is right here in this beautiful guide.

Tofu Guide

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Below are three of the most loved and/or shared recipes from June - perfect for summer meals! Upgrade to VIP to access our entire library of recipes, food as medicine content, guides and more!

Want more WEIL Nutrition Corner® Round Ups? Try these:

The next few months are all about summer, so get ready for:

• Recipe Tips: We take a look at Dr. Weil-recommended seafood - and how to grill it, cooling foods and more.

• In The News: Our takes on coffee, nutrition bars and a new “Questions From The Corner”!

• Nourished Mama: Diana gives us her thoughts on foods and egg quality, nutrients moms need and more.

• Food As Medicine: The benefits of avocados and how to get electrolytes - including recipes.

• Summer Plate Upgrade. We have revamped our popular summer meal “challenge” for a ismple, tasty way to upgrade your summer plates.

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

Paid subscribers have access to these additional benefits:

• Exclusive “Ask Me Anything” Videos: Dr. Weil and Diana will be answering reader questions, and some are VIP-only!

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• Exclusive Challenges: Join our upcoming challenges in 2026

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Happy Wednesday! In our ongoing “Diet Takes Series,” today we share our thoughts on the Alkaline Diet. Learn about this diet, get our opinions, and try recipes that align with anyone wanting to eat anti-inflammatory.

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

What is the Alkaline Diet?

At its core, the alkaline diet is built on the premise that foods influence the body’s acid-base balance (pH), and that eating more “alkaline-forming” foods can improve health, even curing cancer. The diet emphasizes plant foods while reducing animal products and processed foods.

Foods are typically categorized as:

• Alkaline-forming: vegetables, fruits, legumes, nuts, seeds

• Acid-forming: meat, dairy, eggs, grains, processed foods, sugar, alcohol

Does What You Eat Alter Your pH Levels?

Your blood pH is tightly regulated by the lungs and kidneys within a very narrow range. Diet does not meaningfully change blood pH in a healthy person.

What diet can influence is:

• Urine pH

• Certain metabolic byproducts

• Mineral balance (to a degree)

The central claim of the Alkaline Diet, that you can “alkalize your blood” through food, is not supported by physiology.

Does The Alkaline Diet Have Benefits?

Despite the flawed idea behind it, people may feel better on an alkaline-style diet. Which isn’t so surprising, but it has less to do with pH than with what the diet emphasizes:

• Higher intake of fruits and vegetables

• Lower intake of ultra-processed foods

• Reduced added sugars and refined grains

• Often lower in sodium and saturated fat

Potential benefits of the Alkaline Diet include:

• Support for your cardiovascular health

• Improvement of digestive regularity

• Contribution to better weight management

• Increased intake of fiber, potassium, and phytonutrients

There is also some evidence that a lower dietary acid load may modestly support bone health and muscle preservation in aging populations, though the effect is not as large or as direct as is often claimed.

Limitations And Downsides Of The Alkaline Diet

Where the alkaline diet becomes less helpful is in its rigidity or misunderstanding.

• Eliminating all “acid-forming” foods can reduce intake of valuable nutrients (e.g., protein, calcium, B12).

• Some people under-consume protein, especially if they avoid animal foods without adequate plant-based replacements.

• The idea that the diet prevents cancer by “alkalizing the body” lacks evidence.

• The acid/alkaline labeling system can distract from more meaningful dietary principles.

Who May Benefit From The Alkaline Diet?

People who tend to benefit most are those who:

• Eat a diet high in processed foods

• Have a low intake of vegetables and fruits

• Are looking for a structured way to improve overall eating habits

For them, the alkaline framework may be somewhat useful, although we’d recommend simply focusing on an anti-inflammatory diet instead.

Who Should Be Cautious

Individuals with higher protein needs, such as athletes and older adults, should ensure adequate intake. Those with medical conditions affecting kidneys or electrolyte balance should not make major dietary shifts without guidance, and people prone to restrictive eating patterns or who have a history of eating disorders.

WEIL Nutrition Corner® Takeaway

While the intention of the alkaline diet is to regulate pH balance in the body, the real value in it is that it’s a plant-forward eating pattern that encourages eating fewer processed foods. If you adopt its strengths, such as more vegetables, fruits, and whole foods, while avoiding its extremes, it can be a constructive approach. Just be aware that the real benefits come not from changing your body’s pH, which is already tightly controlled, but from improving the overall quality of what you eat.

If you are interested in our Diet Takes Series, try these:

Our Takes: The Alkaline Diet And Recipes We Suggest

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This dish brings to mind pickled beets, with a grown-up slant. It keeps well in the refrigerator, and is a delicious side dish for summer. Enjoy!

WEIL Nutrition Corner® Food as Medicine

Beets are a colorful source of anthocyanins, the purple pigments also found in blueberries, red grapes and red cabbage. They are powerful antioxidants and may help protect against cancer and heart disease.

Ingredients

3 pounds beets
1/4 cup brown sugar
1/4 cup rice or cider vinegar
1/4 cup water
1 teaspoon wasabi powder (Japanese horseradish)
1 teaspoon dry mustard powder
1 tablespoon extra-virgin olive oil
1 large onion, sliced thin
Salt to taste

Instructions

1. Cut off the beet tops about an inch above the beet.

2. In a large pot cover the beets with three inches of cold water and bring to a boil.

3. Cover and boil over medium heat until tender, about 45 minutes.

4. Drain the beets under cool running water. Slip off their skins.

5. Trim off stems and root ends and slice the beets thinly.

6. Combine the sliced beets in a bowl with the other ingredients, add salt to taste, and chill. Stir several times.

This salad will keep for a week in the refrigerator.

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Staying Hydrated In Pregnancy

In pregnancy, your needs for just about everything go up, including fluids. The same is true for breastfeeding! During pregnancy, blood volume, incredibly, increases by about 50–60%, so there’s a higher demand on your body for hydration to support you and your baby’s circulation, amniotic fluid levels, and development.

In pregnancy, your digestive tract also slows down, giving your baby a chance to absorb more of your nutrients. Good for your baby, but it can lead to constipation for you. Making sure you’re drinking enough fluids can also be really helpful in alleviating constipation.

The best way to know if you’re drinking enough is to look at your urine color. It should be a light, pale yellow (think champagne). You can also try a quick skin check by gently pinching the skin on the back of your hand. It should spring back quickly; if it doesn’t, you may be dehydrated. Thirst, fatigue, headaches, and dizziness can also be signs you need more fluids.

And remember, that proper hydration isn’t just about water intake, you need the right balance of electrolytes, too. Electrolytes like sodium, potassium, magnesium, and calcium help regulate fluid balance, nerve signaling, and muscle function. They are important! But despite what a lot of marketing suggests, we get electrolytes from food, not supplements. A varied diet with plenty of fruits and vegetables, like watermelon, bananas, oranges, tomatoes, beets, and leafy greens, usually covers your needs.

However, pregnancy and breastfeeding are times when I personally find myself reaching for more electrolyte supplements. If you’re exercising, sweating more, dealing with morning sickness, or spending time in hot or dry environments, adding electrolytes can be helpful. Especially since your needs are higher.

I look for brands that use real sugar rather than stevia, monk fruit, or artificial sweeteners. A bit of sugar can actually help improve fluid absorption in the gut, which is the goal when you’re trying to rehydrate.

Most pregnant women need roughly 8-12 cups (64–96 oz) of fluids per day, and this may be even higher when you’re breastfeeding. But overall, it’s best to use how you’re feeling and your urine color as a guide, as needs vary.

Did you find you were thirstier when pregnant or breastfeeding? I had to keep a giant water bottle near me at all times when I was breastfeeding! Let me know in the comments!

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 our favorite items from Trader Joe’s - come along as Diana shops, and see what made our lists at Trader Joe’s - including two new recipes featuring some of the suggested items!

And coming up this week, Diana shares ideas for staying hydrated during pregnancy in Nourished Mama on Tuesday. On Wednesday, we take a look at the Alkaline Diet and give our take on whether this is a diet you should try. And on Friday, don’t miss our round-up post on what opened best this month, including recipes, guides and more

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

Our Trader Joe’s Picks

Below are some of items we enjoy and recommend from Trader Joe’s. We provided links where we could - some items go in and out of stock - but you can also find some of these at other grocery stores as well, if you don’t have a Trader Joe’s near you.

Homestyle Cherry Pistachio Pecan Granola. This is a new find and has become a new favorite. The ingredients are simple, it has a decent amount of fiber, and olive oil instead of palm or canola oil! If you’re a granola lover, give this one a try.

Halloumi Cheese. Grilled or baked halloumi cheese has become a staple for us. But every other store I’ve found it at sells it for two or three times as much as Trader Joe’s. This is a seasonal item, usually available in summer/early fall, but halloumi has a long shelf life, so you can stock up!

Egg Frittata. When I absolutely don’t have time to cook anyone breakfast, these are what we make. Elio absolutely loves them! And so does my husband. For a heartier meal, make a frittata sandwich on an English muffin with a slice of tomato, a slice of cheddar, sliced avocado, and a side of fruit. All ready in less than 5 minutes.

Giant Baked Beans In Tomato Sauce. You may know by now that I’m always trying to add more beans to my diet (and my family’s!). These beans are surprisingly delicious and super convenient. I throw them in Elio’s lunch all the time. Try them as a side dish, a quick snack, or on a wrap or even a grain bowl.

Thai Vegetable Gyozas. These Gyozas are a staple for us when we need a quick meal. I pan-fry them for a minute or two in olive oil, then add a splash of water, cover, and let them steam. I add chopped broccoli and baked tofu in the last 3 minutes of cooking. Healthy and delicious dinner ready in under 10 minutes!

Organic Baked Teriyaki Tofu. Baked tofu makes adding some extra protein to whatever meal I’m making super easy and convenient. You can eat it straight out of the package or heat it up. I like to add it to wraps, sandwiches, or to stir fry’s.

Japanese Style Fried Rice (Dr. Weil Pick). This makes for a very easy and delicious lunch. I just heat it in a skillet with a little bit of olive oil over medium heat for about 5 minutes.

Gone Bananas Dark Chocolate Covered Banana Slices. For a delicious and healthy treat, these are a go-to. They’re so satisfying for me, I find I only need a few to hit the spot. Bananas + chocolate, really, what else do you need?

Garlic Spread. Oh, the way I put this on everything. This is a must-have if you’ve never tried it. Instantly makes everything better. Great spread on bread with tomato and basil!

Enchilada Sauce. We make enchiladas pretty much weekly. Great way to use up extra veggies and serve up some beans; it comes together really quickly and is easy to clean up. Maybe one day I’ll get back to making enchilada sauce from scratch, but for now, this is my go-to, and it is goooood. It does have a little bit of a kick to it, so just be aware if you’re sensitive to spice.

Trader Joe’s Recipes

Try these two recipes created using Trader Joe’s Products!

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Part of our nutritionist-approved Trader Joe’s list, this is a quick and easy plant-based protein meal perfect for lunch or dinner.

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Part of our nutritionist-approved Trader Joe’s list, this recipe is a tasty way to get more protein and fiber into your diet.

Ingredients

1 jar Trader Joe’s Giant Baked Beans in Tomato Sauce

2-3 cups Trader Joe’s Organic Baby Spinach

1/3 cup Trader Joe’s Crumbled Feta Cheese

2 tablespoons Trader Joe’s Kalamata Olives, sliced

1 tablespoon Trader Joe’s Extra Virgin Olive Oil

Spoonful of Garlic Spread Dip

Handful of chopped Fresh Basil

Optional for serving: Sourdough Bread

Instructions

1. Warm the olive oil in a skillet over medium heat.

2. Add the spinach and cook for 1–2 minutes until wilted.

3. Stir in the giant baked beans and heat for about 3–4 minutes.

4. Add the olives.

5. Top with crumbled feta and a spoonful of garlic spread if using.

6. Serve with toasted sourdough to soak up the sauce.

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Hi everyone! Today we are sharing our updated Father’s Day Menu - everything you need to get inspired to create a delicious, healthful meal for the men in your life this coming Sunday! It’s a Father’s Day meal that will love you back.

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! Happy Fathers Day!

And if you missed any of our posts this week, check these out:

• We served up our latest VIP Guide: WEIL Nutrition Corner® Guide To Tofu, featuring cooking and shopping tips, our takes on tofu, and plenty of tasty recipes.

• Diana gave a run down of how she meal plans, including an insider tip on how to stretch one meal into more. This post is insightful for everyone who wants to eat well without overthinking it!

• We delivered our first Questions From The Corner series, where we answered reader questions about GLP-1s and pure stevia.

This Father’s Day menu is full of flavorful, satisfying dishes that are both delicious and nourishing. You can also easily mix and match recipes or personalize the menu based on what your family loves most.

Each option includes ingredients that support men’s health and longevity, along with a few simple tips to help make the day feel relaxed, memorable, and enjoyable for everyone.

This menu includes:

• Appetizers with Omega-3 Fatty Acids

• Protein-Rich Main Course Suggestions

• Sides That Deliver Anthocyanins

• Antioxidant-Rich Desserts

• Healthy Beverage Ideas

• Plus 9 Recipes!

We have updated this menu with recipes to make this meal plan even simpler, so you can enjoy Father’s Day with the ones you love… Cheers!

Father's Day Menu + Recipes

And if this post interests you, check out these:

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Questions From The Corner

You asked. We answered.

Real questions submitted by our WEIL Nutrition Corner® Community

Today is the first installment of a new Questions From The Corner Series, where we answer reader-submitted questions! We had so many great inquiries come through, and we will be tackling them over the next few weeks and months, either in the form of a video Q&A like today, or future In The News posts, dedicated guides and more.

If you have a question you would like answered, and have not already submitted it, feel free to send it to: wnc@hlb-health.com

We will do our best to answer it!

Today’s Questions From The Corner include:

• Any suggestions for when coming off a GLP-1 and start to hear that “food noise” once again? See what registered dietician Diana suggest for people wanting to reduce or stop GLP-1s. Free for all!

• Is pure stevia safe and where can I find it? See what Dr. Weil says about stevia. VIP-exclusive - upgrade to VIP to access.

Questions From The Corner: Stevia and GLP-1s and Food Noise

GLP-1s And Food Noise - VIP

See what Diana has to say in the WEIL Nutrition Corner® VIP exclusive video.

Diana on Food Noise

Is Pure Stevia Safe And Where Can I Find It?

Dr. Weil answers this question in this Questions From The Corner available to all!

Dr. Weil on Stevia

Want access to everything VIP offers? Upgrade today to unlock:

• Our entire In The News archive, for our in-depth takes on trending topics.

• All our Questions From The Corner videos and content, including topics like supplements as we age, caffeine drinks for kids and keeping mitochondria healthy.

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• The Anti-Inflammatory Food As Medicine Series, for foods that can manage diabetes, promote healthy hair and skin, help boost energy and more.

• All our guides and meal plans!

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Questions From The Corner: GLP-1s And Food Noise

Diana answers a WEIL Nutrition Corner® reader-submitted question about food noise and GLP-1 use.

A reader asked: I am on Zepbound and have lost 20 lbs since the end of February; I still have about 20 more to go but then I still don't think that will put me in the normal BMI range...is that bad? I also do not want to stay on it forever so was wondering what you suggest when I do come off and start to hear that "food noise" once again.

See what she recommends.

For more insight into your relationship with food, try the VIP Food Relationship Reset Workbook and Journal:

If you have a question you would like answered, and have not already submitted it, feel free to send it to: wnc@hlb-health.com

Want access to everything VIP offers? Upgrade today to unlock:

• Our entire In The News archive, for our in-depth takes on trending topics.

• All our Questions From The Corner videos and content, including topics like supplements as we age, caffeine drinks for kids and keeping mitochondria healthy.

• Our anti-inflammatory recipe library, with hundreds of delicious meals to try.

• The Anti-Inflammatory Food As Medicine Series, for foods that can manage diabetes, promote healthy hair and skin, help boost energy and more.

• All our guides and meal plans!

Become a WEIL VIP

WEIL Nutrition Corner® is the registered trademark of Healthy Lifestyle Brands, LLC

Questions From The Corner: Is Pure Stevia Safe And Where Can I Find It?

Dr. Weil answers a WEIL Nutrition Corner® reader-submitted question about the sweetener stevia.

A reader asked: I had a stroke and stopped using sugar free products because of erythritol and xylitol. Is pure stevia safe and where can I find it?

See what he recommends.

This video is for WEIL Nutrition Corner® VIPs. Upgrade today to access this video plus our entire video and recipe libraries, all our In The News Content, our guides and meal plans and more!

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Time-Saving Meal Planning Suggestions

Meal planning has been key for me as a mom, and honestly, it was important for me long before I had kids. I’ve seen advice from people who are incredibly organized and spend four hours on a Sunday doing all their meal planning and prep for the week. That has just never been for me - it strips the joy out of cooking and eating for me, and I like having the flexibility to decide what sounds good for dinner based on my mood that day. I need that freedom.

That’s also one reason I tend not to offer meal plans for my nutrition clients. Giving someone a week of meals and saying they have to eat X, Y, and Z on whatever day isn’t realistic or sustainable for most people. It doesn’t account for changing appetites, energy levels, last-minute dinner plans with friends, or simply wanting something different than what was “scheduled.” That said, meal plans that provide guidance - say, for a health concern - can be practical ways to understand and implement foods that may be beneficial.

That doesn’t mean I’m against guidance. In fact, I think for a lot of people having a loose framework or general ideas of what a healthy day might look like are helpful. That's why the meal plans we share here are designed to be more like examples and sources of inspiration rather than strict prescriptions. They offer ideas for how to structure a day of eating around a specific goal or health concern, but they're not meant to be followed exactly or treated as a set of rules.

But for me, when it comes to meal planning, I like to keep things easy and flexible. Here are four things I take into account when meal planning (plus an extra tip!).

1. I like to spend about 20 minutes on Sunday (though it can be any day that works for you) picking about five dinners for the week. I aim to keep weekday meals under 30 minutes and might include one or two more elaborate meals for the weekend. I like variety, so I tend to choose a mix of cuisines so there’s something that fits whatever I’m craving on a given night. I try to make sure there’s always at least one meal that contains beans and another with a whole grain! That’s usually:

• At least one pasta dish

• A grain bowl

• Some sort of Latin-inspired meal

• An Asian-inspired dish

2. I look at recipes, make a grocery list, and shop for the week. I try to cook enough at dinner so that we can have leftovers for lunch the next day. I do always keep a few lunch staples on hand, too. We rotate through pretty much the same few breakfasts most weeks, so I always keep those ingredients stocked. It’s really dinner I have to think about.

3. I intentionally leave two nights open each week for going out, eating with friends or family, or a “something from the fridge” kind of dinner. I also like having a couple of super-easy frozen meals on hand for nights when I just can’t bring myself to cook. I rely on Trader Joe’s for those - we love their frozen pastas and dumplings. (I have a Trader’s Joe’s post coming soon - be on the lookout!)

4. I always write down the meals we’re making and keep a folder of saved recipes, because I can’t rely on memory right now.

Meal planning and shopping in one go truly saves me so much time. Otherwise, I end up at the grocery store every day, frantically trying to figure out dinner at 4 p.m.

I was not prepared for the mental load of deciding what to make every night. It definitely made me appreciate, in retrospect, what a gift it was as a kid to have someone else think through dinner and put it on the table.

Another piece of advice I have is to plan meals you actually want to eat. If your meal plan is too aspirational, you’ll end up ordering takeout.

That’s how we meal plan in our house! I hope these tips are helpful. Are you a meal planner? What works best for you? Share in the comments!

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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When trying to get more protein into your diet without adding more animal-based products, tofu is a great choice: It is versatile, low-cost, and serves as the perfect base for any flavor profile you are in the mood for. Both of us are big fans of tofu, so we created a tofu guide to help you become comfortable with using this protein source.

This WEIL Nutrition Corner® VIP Guide To Tofu Includes:

• The different types of tofu, and what each is well-suited for when it comes to cooking

• How to buy tofu, including ingredients to avoid

• Our takes on tofu and whole soy foods

• Food As Medicine: Why tofu is such a healthy dietary addition

• 12 tasty recipes, from savory to sweet!

Available to our VIPs, upgrade today to access this guide and all it offers - just scroll down! Not yet a VIP? Upgrade today for this guide plus access to:

• Our full recipe library, including many more plant-based recipes.

• Our complete Food As Medicine Series covering how foods can help with everything from skin and hair to hormones and heart health.

• Our entire In The News Series, where we give our takes on trending topics, including what diets you should avoid and nutrition trends to embrace.

• All our VIP guides:

VIPs, your Guide to Tofu is below, upgrade today to access if you aren’t yet VIP!

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Happy Friday! Father’s Day is next Sunday, June 21st, so today we wanted to share our 2026 Father’s Day Gift List featuring items that the WEIL Nutrition Corner™ Team recommends as gifts.

And if you missed it, this week we covered:

• What Dr. Weil eats to support his brain health

• Diana’s husband, Harley, on how he stays healthy as a dad

• Testosterone and nutrition

WEIL Nutrition Corner™ Father’s Day Gift Guide

Everyone on our team - including Dr. Weil and Diana - has tried one or more of these items and can vouch that they make great gifts this Father’s Day!

• Kombucha Starter Kit. A great gift for the dad who loves getting in the kitchen, DIY projects, or trying something new - this kit makes it easy to brew probiotic-rich kombucha right at home.

• Perfect Pickler. We both own and use this, and highly recommend it for anyone interested in pickling veggies at home. (Check out the “How To Make Homemade Pickles” video to see how we use this kit!)

• Immersion Blender. A powerful kitchen tool that makes blending soups, sauces, smoothies, and dressings quick and effortless - perfect for dads who enjoy cooking.

• Mushroom Grow Kit. This makes for a really fun, hands-on project. Dr. Weil always loves his mushroom-growing kit! Great for using with kids as well.

• OXO Grilling Tools. Durable, reliable grilling tools help make outdoor cooking easier and more enjoyable. This is meant for the dads out there who love to grill!

• OXO Grilling Skewer Set. Perfect for grilling shrimp, vegetables, kebabs, and more.

• Rain Gauge. This is something Diana got for Mother’s Day and loved. Perfect for the dads in your life who love to

  garden or just stay connected to the weather.

  

• Daily Harvest Smoothie Sampler. If your dad could use more organic produce in his diet, we love Daily Harvest smoothies. This sample pack includes classic and high-protein versions so he can discover the tastes he enjoys.

• Waterproof Headphones. If your dad is a swimmer, these Dr. Weil-approved headphones make a great gift. You can stream music, podcasts and even workouts from your phone while you swim.

• OONI Pizza Oven. Perfect for the dad who loves to cook outdoors, this pizza oven is a really great way to make homemade pizza. We highly recommend! You can also use it to cook meats and veggies.

• Pizza Wooden Paddle. A pizza-making essential that makes sliding pizzas in and out of the oven easy while adding that authentic pizzeria feel.

• OXO Pizza Wheel. This pizza cutter is easy to use and cuts slices cleanly through. OXO has plenty of other cooking products and tools too - see them all here.)

• WEIL Nutrition Corner® VIP Subscription! Gift your dad an annual subscription now and save 45%! He will have access to exclusive content including our entire recipe library, grilling guides, fun and healthy pizza suggestions and more. Plus our In The News deep dives on men’s health topics to help him live his best life.

As an Amazon Affiliate, Weil Nutrition Corner® may earn on qualifying purchases from Amazon and elsewhere. We only recommend products we trust.

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Today, we are looking at testosterone health. There’s been a noticeable increase in interest around testosterone replacement therapy (TRT), especially related to energy, mood, libido, and body composition. A normal range for total testosterone in adult males typically falls between 300 and 1,000 ng/dL. Testosterone levels below 300 nanograms are generally considered low by medical organizations such as the American Urological Association.

Learn more about testosterone, the pros and cons of testosterone replacement, foods that can affect testosterone levels, our takes, and some tasty recipes that can help promote healthy testosterone and metabolic levels.

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

What Is Testosterone?

Testosterone is a key hormone involved in:

• Muscle mass and strength

• Bone density

• Energy levels

• Mood and cognitive function

• Sex drive (libido)

Levels naturally decline with age, typically starting in the 30s.

What Is Testosterone Replacement Therapy?

Testosterone Replacement Therapy (TRT) is a medical treatment used to restore low levels of testosterone in the body, primarily in men, though it may be used in specific cases for women under medical guidance.

TRT is usually prescribed for men with clinically low testosterone (hypogonadism) confirmed by blood tests and symptoms such as:

• Fatigue

• Low libido

• Loss of muscle mass

• Mood changes

• Decreased bone density

When medically appropriate, TRT may improve energy and mood, increase muscle mass and strength, support bone health and improve sexual function.

However, TRT is not without risks and should always be medically supervised.

Possible concerns include:

• Increased red blood cell count

• Acne or skin changes

• Fluid retention

• Potential impact on heart health (research is mixed)

• May affect fertility (can lower sperm production)

Natural Ways to Support Testosterone

TRT can be helpful for men with clinically low testosterone, but it’s not a first-line solution for everyone.

When trying to improve testosterone levels, the first approach should focus on:

• Nutrition

• Movement (especially strength training)

• Sleep

• Stress management

These often have a meaningful impact on both testosterone and metabolic health.

What May Negatively Impact Testosterone

A diet high in excess added sugar worsens insulin resistance, ultra-processed foods can increase inflammation, excess alcohol can suppress testosterone, and chronic under-eating or overtraining can affect your testosterone and metabolic health.

What Foods Support Healthy Testosterone?

Rather than focusing on “boosting” testosterone aggressively, the goal is to support the body’s natural balance. Your diet is a solid place to begin - add the following foods to support testosterone health, and try the recipes that incorporate the foods.

1. Healthy Fats (Olive Oil, Nuts, Avocados)

• Support hormone production

• Help reduce inflammation

• Associated with better metabolic health

2. Fatty Fish (Salmon, Sardines)

• Rich in omega-3s

• Help reduce inflammation and support insulin sensitivity

• Provide vitamin D, which plays a role in testosterone levels

3. Zinc-Rich Foods (Pumpkin Seeds, Shellfish, Legumes)

• Zinc is important for testosterone production

• Also supports immune and metabolic health

4. Cruciferous Vegetables (Broccoli, Cauliflower, Brussels Sprouts)

• Support healthy hormone metabolism

• May help regulate estrogen balance

5. Whole Grains (Farro, Oats, Barley)

• Support stable blood sugar

• Help reduce insulin resistance, which is key for hormone balance

6. Eggs (Especially the Yolks)

• Provide cholesterol, which is a building block for hormones

• Rich in choline and fat-soluble nutrients

What About Soy And Turmeric - Do They Lower Testosterone?

Both turmeric and soy may influence testosterone, but not in the way you’ll often see online. The effect depends heavily on dose, supplement vs. whole foods, and frequency.

Soy and Testosterone

Our WEIL Nutrition Corner™ VIPs have access to info on soy and testosterone, our takes on this topic plus recipes… and full access to our entire In The News library of content!.Upgrade today to unlock everything we offer, including guides, recipes, courses, challenges and more.

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