Nataliia Sanzo RDN, LDN: 0:00

Hi everyone, welcome back to Hashimoto's Nutrition Rx, where we dive deep into the science, the strategy and the real life solutions that help you feel better, live well and take back your health with Hashimoto's. If you have been dealing with stubborn symptoms like fatigue, bloating, hair loss, weight gain or just feeling inflamed all the time, this episode is for you, because today we're talking about something that's probably sitting right in your kitchen cabinet Spices. But we're not just talking about flavor, we're talking about function. Spices like turmeric, cumin, ginger and garlic have been shown in research to help reduce systemic inflammation, support gut health and even influence hormone balance and thyroid function. And when you have Hashimoto's, those things make a lot of sense. So to help us unpack the evidence-based power of spices, I'm joined by Rachel Baller, a nationally recognized dietitian bestseller, author of Spice Rec and the founder of Beller Nutrition. You have probably seen her on Good Morning America, cnn Dr Oz Show or the Rachel Ray Show. She has helped thousands of women create realistic, powerful changes in their weight, cancer risk and inflammation through food, and what I love most is that her philosophy overlaps beautifully with what we do here, focusing on fiber, flavor and gut health as the foundation of healing. You will learn why gut health and inflammation are the key players in Hashimoto's, how to use spices to support your microbiome and hormones, and why simple shifts, not major overhauls, are the most important, powerful strategy.

Nataliia Sanzo RDN, LDN: 1:57

So grab your tea and notebook or your favorite, walk outside and let's dive into this spicy, evidence-based episode. Rachel, welcome, so great to be here. Really so excited, amazing. Thank you so much for being here. I'm really excited to have another registered dietician and nationally recognized expert in this field on this podcast. Rachel, I have followed you and your work for years and what I love most is how you make nutrition feel doable, not overwhelming. You have helped thousands of women, like I said, take control of their weight and long-term health, and I know our Hashimoto's community is going to walk away from this episode feeling empowered. But before we get started, let's start from the beginning. Can you share what brought you to specialize specifically in weight loss and cancer risk reduction, and why do you think it's so important that women have a strategic and science-backed plan around these goals?

Rachel Beller MS, RDN: 3:02

Yeah. So for me it all started at the beginning of my career. About 20 years ago. I randomly took a research job I had no interest in. I just needed to expand beyond working at a hospital. So I took a position, a temporary position. It was a study that looked at the role of a nutritional intervention to reduce the risk of breast cancer recurrence. Long story short, I ended up from that temporary job. I ended up staying for 10 years because I fell in love with the ability to empower women with a strategy that they felt that they could own literally own it and get it on autopilot. Because with research you need consistency, because with nutrition it's all about a cumulative effect over time in order to get the most out of it. It's a pattern. We needed to study that pattern. So I learned how to connect with these women in a very vulnerable state newly diagnosed breast cancer and convey to them the importance of nutrition, the consistency, the role that weight management plays in the prevention of recurrence and reduced risk recurrence and reduce risk and that experience led me to continue on that path after the research. Research had great results, but to continue to empower women to follow that path.

Rachel Beller MS, RDN: 4:36

I personally got involved in the connection between weight and cancer risk reduction. On a personal note, the connection between weight and cancer risk reduction. On a personal note, when I was late teens actually, I struggled with my own weight management and was able to identify that when I change how I think about what I choose to put in my body, that it makes a difference in how I feel physically. So that empowered me to trust a system and a strategy. Then my father was diagnosed with cancer and my family and I were at a loss to find proper support. So that experience it was like a light bulb that went on saying look, weight management is something that's very important. You need a strategy.

Rachel Beller MS, RDN: 5:23

When someone's diagnosed with cancer, they need proper handheld support to manage, and I thought that it would be great to connect the dots between the two and the job that I took just so happened to do all that and I was able to really enjoy working with these women and that's what I continue to do. I opened up Beller Nutritional Institute and I specialize in weight management and breast cancer risk reduction and I help other people as well. But really the gift, I believe, is to understand how to translate to make nutritional science easy and doable and not complicated and really to get rid of all that noise that this population, these population of wonderful thrivers, are experiencing. If I can gift that to them, it's wonderful.

Nataliia Sanzo RDN, LDN: 6:21

You're already doing that. You're doing an incredible job on national television, on your Instagram account, across all platforms. That's wonderful. Exactly what are we going to do today? We're going to give our listeners actionable steps that they can take today, starting with their next meal plan.

Nataliia Sanzo RDN, LDN: 6:49

But before we get to that, I want to establish the connection. Why are we in Hashimoto's space talking about cancer and weight loss, weight gain? There is a huge connection and there are so, so meta-analysis studies that establish correlation between Hashimoto's and weight gain. Most of my clients with Hashimoto's struggle with weight loss. There is weight loss resistance and studies show that people who are overweight or even obese have a higher risk of developing Hashimoto's or aggravating the progression of Hashimoto's. So, whatever the weight gain or excess weights causing, it's probably a lot of things, but it's probably a full body systemic inflammation it can develop. It can be the switch to development of Hashimoto's. So we're going to talk about this, why weight management is so important, and that's exactly, exactly.

Nataliia Sanzo RDN, LDN: 7:49

And another big point that you brought up you know about cancer. Everyone has someone they know that has been touched by cancer, and there's so many systematic reviews and meta-analysis studies that show that people with Hashimoto's have a significantly higher risk of developing various types of cancer, including thyroid cancer, breast lung cancer, digestive system cancer, blood cancers, compared to individuals without Hashimoto's. So I love having you here, because this is a very important topic that even I don't usually cover on this page, because you have to establish the connection first. People don't think about it. So what is the best way for someone to get started with preventative approaches to weight management and cancer risk, especially if they feel overwhelmed?

Rachel Beller MS, RDN: 8:44

or stuck? Yes, because generally at least the patient population that I see they come from an already good place. They're like oh, I know how to eat, I eat pretty well, I'm stuck and, yes, they know a lot. But I think that where to start is such a great question. We've already set the stage that excess body weight is correlated with increase of multiple diseases 13 different cancers. It's really something that we can't just shove under the rug, right so? But the real question is what do I do? How do we bring people to the table? How do they think about getting to the table? And there's so much noise and there's so much access to information these days, right? So what I do personally, and what I have found that works best, is I actually show my patients and my masterclass participants a graphic of a tree, a robust tree with lots of leaves, different colors, and I tell them that the number one mistake that I see that people make when you visualize that tree is they start at the leaves, and the leaves are basically supplements, superfood powders, different products that their neighbors recommended and all kinds of things, and it gives them a sense of control, like they're being proactive and they're doing something, but it really becomes a graveyard of supplements. They just have, and there's a lot of them. They just have no idea what to do with them. And I tell them look, we will address the leaves. But without a tree and you just have leaves, there's no life here. So we start from the roots. That's what I insist on starting. But, rachel, I have all these stuff. Hold on, we're starting at the roots right here, and the roots in my system is basically going to be level one and everyone starts at level one. And the level one is your AM breakfast routine. And if they don't eat breakfast, we still study level one. And I tell them just like furniture, protein plays into it. But let's face it, most people fall short on fiber way before they fall short on the protein, even though we're obsessed with it.

Rachel Beller MS, RDN: 11:23

It's another podcast. We can do Spice synergy, because that is a habit that I've learned. That is worth doing. It's already in your pantries, it's so powerful. We just need to establish a consistent pattern. So spice, energy and hydration with intention. What are you drinking? Because that's an opportunity to add so much good.

Rachel Beller MS, RDN: 11:45

So we lay that down as the AM, anti-cancer weight management routine, level one, and of course, we can get into the weeds of all the details, but my patients have that on autopilot. Then we go to level two your meals, how to set them up, simple strategy, and then snacks and power tonics. And then we say, okay, we got a system down right, we're doing it. It takes time to put this into play. People feel like it's so simple, I eat pretty healthy, I don't eat any carbs, yada, yada, not interested. Honestly, let's see, with accountability, with a dietician, that you really have this down, not perfection, not perfection. You have this down.

Rachel Beller MS, RDN: 12:38

And then we say it's time to autopilot. Let's cruise for a few weeks on autopilot. Can we take it? I know that you're a pilot actually. Let's take it on a plane. Let's take it to a restaurant, to a function, to a hotel room. How are we doing? Again, not perfect, but you got to own it. So you get it on autopilot for a while.

Rachel Beller MS, RDN: 12:58

And then we have the leafs, of course. How fun is it to add a mushroom powder? And there's so much room for those fun supplemental products. We all need them in our lives, but we want to have them in a way that is meaningful, that you can become. Somebody gave me and when I did research, people had they would. We have to track all their supplements and when they took them, and every three months a full analysis. Boy did I learn about people's habits. I had a little hospital desk like. I had to put their supplements on the desk and half were on the floor. And the pattern is you start, you're excited about it, you know you're newly diagnosed, you are going to take in as much as you can from a variety of sources, but it dies off. They're not consistent. So what's the point in taking 20 supplements for then you end up.

Nataliia Sanzo RDN, LDN: 13:48

And most people don't remember why they bought that specific supplement. They don't remember what the NAC for, or NAD and plus and all that stuff. And when I asked the question, why are you taking that? I don't know. I read it somewhere on the blog.

Rachel Beller MS, RDN: 14:03

Or my doctor told me well, what's it for. So the advice that I'm giving, to sum it up, is to trust the simplicity of a system that you can learn, that's realistic for your lifestyle. You shouldn't have to overhaul your family's lifestyle. That's one thing I hear all the time. I want to do it, but it's not fair to them. It doesn't need to be like that. It should be so simple that they can see one of the key principles that you're integrating, maybe as a side dish, and they don't notice and you know what You're adding more good to the table anyway. But it shouldn't be difficult to do. If it's difficult, you're in the wrong camp, you're with the wrong provider, you're not doing it right. It should be easy, because if something's complex, at least I've learned from myself, being a mother of four and just having a crazy busy lifestyle if something's complicated, I'm running, I'm not doing, we want to do, and that's how we help people. We help them do.

Nataliia Sanzo RDN, LDN: 15:09

I love how you simplify everything. I love your analogy about the trees and the leaves and the root, the trunk. I may use this analogy, and I say this is Rachel's Beller analogy. It's beautiful because it shows the number one mistake women make when they're upgrading their health routine, and I think it's so important because this is the way you can shift towards something more sustainable and you mentioned, with supplements and meal plans or making simple changes in meals. I still do meal plans 100% customized meal plans and that came from me being a clinical dietician here at the Vanderbilt. That's all we did. So I'm still carrying that with me and it's one of my most popular services.

Nataliia Sanzo RDN, LDN: 15:58

Some people hate it, most people like it, but you base the meal plan whatever you're doing right now and make one or two changes per week and, just like you said, then get it on autopilot, get it so you know I always say what we're doing right now. You don't ever have to take notes again or remember it in your to-do list. It will become a second nature, just like brushing teeth. I'm sure you told your kids all four of them many times when they were starting brushing their teeth how important it is, and then weeks or years maybe pass by, they don't even have to think about. So that's the goal with nutrition. That's how we're simplifying. So you're doing such a good job of blending science and simplicity in your work, especially in your Spice Rack book. What inspired you to mention, tell us what inspired you to write it, and how does it support women who are navigating hormonal changes, even thyroid issues and cancer risks?

Rachel Beller MS, RDN: 17:01

Yes. So the goal of the book and this was a passion project of mine for many years was to provide evidence-based nutrition. So the book it's actually two books in one. So there's 10 chapters evidence-based nutrition, made easy. The why, for example. What are the most common questions that women will ask? I'd say maybe, if they're navigating protein right. Should I be vegan? Should I include some fish for the omega threes? Should I eat some meat? How do I navigate this whole thing? I believe they deserve to know what our premium protein. Second third choice, and why. And when you have the why in a book that you can read, you can look at it over and over again. You can understand it. Rachel mentioned something like IGF-1 and all that and it was simple when I read it. But let me go back into it. So the book has 10 whole. It's a very heavy book. It has 10 whole chapters about the why.

Nataliia Sanzo RDN, LDN: 18:07

This should be our Bible, everybody's Bible.

Rachel Beller MS, RDN: 18:10

I called it my Rachel's 10 nutrition commandments. It's just really simple, like. It hits and targets key things that you need to think about weight management, alcohol, fiber proteins, premium proteins, power of foods, the produce tier, so that you have an understanding. Now, what we know as dieticians is the education and the knowledge base, and the understanding that people have doesn't bring them to the table. You've heard it from your patients all the time I know what to do, I'm just not doing it. That's right. We're here to bring you to the table, to actually get into action mode.

Nataliia Sanzo RDN, LDN: 18:52

Yes, I always say knowledge is not the power, the application of that knowledge is.

Rachel Beller MS, RDN: 18:57

Yeah, I wrote four bestselling books. It's great for information, right, but you need that. So I wanted to educate, and when you're educated you feel empowered. Then I said, hey, let's teach people how to put this into action. I call that sprinkle on the goodness. It's easy, and with spices I learned because I saw an article from the American Institute for Cancer Research titled the spices for cancer protection, and a light bulb went on and said wait a minute, all these patients already have this in their pantries. It's easy to create a habit. It's not a trend, it's here to stay. But boy, can you benefit from this, something so simple with such a huge yield, a return for our health. I was very excited about that.

Rachel Beller MS, RDN: 19:51

So each one of the recipes that had to be easy, because if it's not easy, people aren't going to do it and the spices are making it easier. Think of a chef, a master chef. If he has a good set of knives, it's easier to cut, it's easier to have to be more successful. You're more productive, you're doing and you love that, and that's what I look at the spice synergy blends as something. It's a one-shot making it and you appreciate that you're adding more good. You're sprinkling on the goodness with spice synergy.

Rachel Beller MS, RDN: 20:26

And spice synergy is a concept I identified because research shows us that combining certain spices together enhances the absorption of the. So it's flavor, but it's also function that we want to think about when it comes to how we combine spices. So parsley has quercetin that enhances the absorption of curcumin from turmeric, and pepper has the same thing. And cacao and turmeric have a synergistic effect with matcha. And it's just this whole thing that came about, that, hey, how you pair spices matters, but we need to think about the flavor and I really wanted my blends to not be too intense.

Rachel Beller MS, RDN: 21:12

You want to sprinkle on the goodness in the AM with your breakfast meals and you don't want to get sick and tired of them, so they need to have, they need to be everyday AM routine. And then vegetative power is something that people tell me like I drink this stuff because they just they add it onto everything. You name it a protein, a grain. Moms make rice and they call it yellow rice, and it's so much power into your food. But it creates a habit and that's what I love.

Nataliia Sanzo RDN, LDN: 21:42

Absolutely and for everybody who's listening or watching. You don't have to remember what spices have, what benefits and all that stuff. Rachel created the spice rack for you. You just get the whole set and just use it breakfast, lunch and dinner. This is how simple. That's why we're here, right? We're simplifying things. So that's point number one that I got from what you were saying. Point number two, that it sounds like it doesn't matter what diet you're following or what disease you have. It's easy to add spices to every meal and they will benefit. Whatever your science symptoms is, chances are that spice rack will have that potent ancient medicine in it, natural from flower root or leaf already in it.

Rachel Beller MS, RDN: 22:33

Love. It's in your power pantry, you already have it. You don't have to buy mine. You can make your own. People can play around and do whatever, but the habit get into that because, unlike these superfoods that we use and then we abandon and we move on to the next one, this is something that probably is going to be here to stay for you, because it becomes a habit. Some people sprinkle a little salt right On their food. It's a habit for them. Or pepper, or or they squeeze lemon juice on a piece of fish as a habit. Spicing should be a habit like that and it's just. It's just so simple so I fell in love with it. From that, I think in the oncology space you're very weary of just useless things that are sold to patients. It just, it made me so.

Nataliia Sanzo RDN, LDN: 23:24

Yes, and it would be one thing if it was just useless. Some things, some supplements, can actually hurt your healing journey. Too much iodine, too much iron, too much selenium, too much, too much, too much Good tips. Now let's shift into gut health, something you and I both care deeply about. In your masterclass that is specifically designed for losing excess weight, you talk about gut squad, and I love that term. Can you walk us through what that means and how people can start nourishing their own gut squad daily, and what your masterclass is all about?

Rachel Beller MS, RDN: 24:00

Yes, so to support your gut microbiome. There are several things that we want to think about, but the easiest way to think about it is to think about fiber actually, and there's some good and bad bacteria in our gut microbiome and we want to prevent something called dysbiosis, which is an abnormal bacterial balance in the gut, and one of the easiest ways to do it is with diverse sources of fiber. We like to emphasize some prebiotic fibers specifically because they have direct access into the gut, that microbiome, and to nourish that good bacteria. Foods like asparagus, oats I like recommending sprouted oats whenever possible so we're looking at those prebiotics. Beta-glucans, mushrooms, chia seeds there are so many different fibers that we want and we want to be consistent with them.

Nataliia Sanzo RDN, LDN: 25:01

And, yes, that's the key word that everybody needs to write down it's not what you do for a day or two, it's what you do consistently that matters.

Rachel Beller MS, RDN: 25:05

Yeah, it's not what you do sometimes. It's what you do most of the time to make a difference for your long-term health. Very important message. So you want to think about that fiber diversity and these simple foods having direct access into your gut microbiome. Some people take a prebiotics supplement as well, but it's not going to mean as much until you already establish a pattern with wholesome, real foods Because, as we know, there's nutritional synergy between the different compounds within wholesome foods and it's boring for people, it's so basic for them but they're not getting the basics. And we point it out and we encourage the basics and we establish a routine and then we supplement.

Rachel Beller MS, RDN: 25:48

Okay, so the gut microbiome is very important to nourish the good bacteria. Spices support our gut microbiome as well. Important to nourish the good bacteria. Spices support our gut microbiome as well. Ucla did a great study with cinnamon, turmeric, ginger, black pepper, I believe, and it was exciting because it showed that spices also have an impact in promoting and increasing the good bacteria while simultaneously decreasing the bad bacteria and supporting our gut microbiome and a good environment. So that also has an impact, very important. And the goal there is to encourage the production of what's called short chain fatty acids. And when you do that, guess what? Weight management becomes easier. Immunity gets enhanced Really important for us, hormonal balance, very supportive. So, look, we talked about something that's so basic, but the yield, the return, and highlighting that these basic things consistently support our immunity, hormonal balance, weight management, all these benefits.

Nataliia Sanzo RDN, LDN: 27:03

Yes, establish the foundation first. Don't start with taking or Googling. Will ice baths boost up your immune system? No, start with the foundation. Start with eating fiber or counting your fiber. I always say who cares about counting calories? Or? Everybody's getting enough protein? Maybe not, and I don't know. Like you said, it's another topic for podcasts, but we know that people are not getting enough fiber. So if whoever watching, listening, if the things that you take from this podcast start counting your fiber intake, yeah, the percent of Americans get meet their fiber goal.

Rachel Beller MS, RDN: 27:41

That's kind of getting way more protein than ever. I need 3%. That's a lot. If we had an audience with us right now of 2000 people and we said, hey, everyone who knows that fiber or believes the fiber or meeting your fiber goal is important for your health, almost everyone's going to raise their hand. They know it, but 3% are getting it and so you need to think about that. You can't ignore that, which means that people need help because it's a strategy and the supplements. You can pop 10 psyllium pills if you want to. That's not how this is going to work.

Rachel Beller MS, RDN: 28:22

I recommend fiber supplements, but that's not level and it's non-negotiable because it has to come from the wholesome foods first because of the synergistic effect from the food, the wholesome foods, so that's important.

Rachel Beller MS, RDN: 28:37

So when we talk about fiber goals cause I'm sure everyone's okay how much typically in my space for breast cancer risk reduction, after reviewing multiple studies, the number that comes to that I'm recommending mostly is 35 ish grams per day, but not can jumpstart you and I agree on this, based on what we talk about amongst ourselves is gradually go for the kill all at once, because you're going to feel the negative effects.

Rachel Beller MS, RDN: 29:08

Maybe your body won't adapt to it and you'll have some negative experience and then you're not going to go back to it, and it's something that's so important. It's so important to get to your fiber total and get it on autopilot and diversify it. It's a game changer when it comes to your long-term health on multiple fronts. It's that important. So, 30 to 35 grams gradually, I personally will add that into that anti-cancer AM routine and I only focus on that for a while. So now I have them getting used to a certain amount, so their body will start to say okay, I think I've reached 10 to 15 grams before noon. My body has settled into this routine, I'm ready for the next step. It's important.

Nataliia Sanzo RDN, LDN: 30:06

I love it. Simple, foundational steps. Now, Rachel, we scratched the surface of this topic, but I know you have to run. But the last thing I want to do and I didn't tell you that this is a surprise I want to do like a rapid fire questions that it's either yes or no answer. Oh, yes, I love it. Nothing crazy, nothing controversial. Maybe there is one Number one question what's your favorite spice? You literally cannot live without.

Rachel Beller MS, RDN: 30:37

I'd say Ceylon cinnamon and you said one Okay.

Nataliia Sanzo RDN, LDN: 30:43

I love it. I love it because it's very important. Yes, because it's so versatile, but we're going to leave it at that. First thing you do when you wake up, when you wake up in the morning, first thing you do.

Rachel Beller MS, RDN: 30:54

So the first thing that I do as far as like nutrition is concerned is I like to drink a power tonic. I will drink water that's been infused either with spice or with herbs, or with mint, even just mint, and I'll drink that even before an organic coffee that I have right here, or even a matcha that's non-negotiable that I definitely will drink. Hydration is so important. First thing, it just gives me that burst of energy First thing in the morning, after a fresh morning.

Nataliia Sanzo RDN, LDN: 31:28

I'm going to take notes. I loved all these ideas. The mint of infused water.

Rachel Beller MS, RDN: 31:34

It's so, but it just it's great because you know that what you drink is a vehicle to add more good. Why not an opportunity? First thing, think about the psychological impact that that has. You woke up and, hey, I added more good and I'm doing it because I feel good. It does have an impact for me, but that's a great thing, and I want people to feel that, even when they travel, I have a system for them so that they wake up and their first transaction is a positive one.

Nataliia Sanzo RDN, LDN: 32:06

Yes, you're setting yourself up for success. Yes, love it. Love those hacks. What's one book that changed your life, nutrition related or not?

Rachel Beller MS, RDN: 32:17

The Breast Cancer Prevention Diet by Bob Arnott. I think that was one of them that changed and I'm mentioning it as a professional book because I really enjoy those types of books.

Nataliia Sanzo RDN, LDN: 32:27

And I'm going to put that book in our podcast description notes if somebody's interested.

Rachel Beller MS, RDN: 32:33

It's an old book, but it's just the way things are explained. I really enjoyed that. There's another book that comes to mind, but I can't remember it. But it was so interesting for me to learn about weight management and breast cancer risk reduction.

Nataliia Sanzo RDN, LDN: 32:48

My book. For me was You're the Placebo. For me it was you're the placebo. Or is it Joe Dispenser? Whatever his name is?

Rachel Beller MS, RDN: 32:57

Amazing.

Nataliia Sanzo RDN, LDN: 32:58

Amazing, but just a little side note. Okay, the last question before we let you go what's one health trend you wish would disappear forever?

Rachel Beller MS, RDN: 33:07

It's just like drinking shots of this coconut oil and putting them around your gums and swallowing coconut oil. I've had your gums and swallowing coconut oil, had enough of it and it keeps resurfacing. I remember like when Sheryl Crow was on tour and a lot of the team members were like, oh, coconut oil is so helpful and they're drinking it and it just it's been around, it's been around and I think that finally the American Heart Association we're realizing like too much of a trend that just needs to go away. Yeah, if you add a little bit of coconut oil in a recipe for the flavor effect or something like that, but it's not such a strong healing effect like they're touting it.

Nataliia Sanzo RDN, LDN: 33:49

Right, especially if you don't have the foundations that we touched on Exactly that we talked about, exactly Rachel. Thank, have the foundations that we touched on Exactly that we talked about, exactly Rachel thank you so much again for your time.

Nataliia Sanzo RDN, LDN: 34:02

I cannot thank you enough. Do it again, I'm sure. Yes, please, let's do it again. Every topic that we touched on, we can talk for hours and we can dedicate each podcast episode for it. So I'm sure our listeners would love for us to get together again, and for me this has been an honor, and I told you personally I look up to you. You're like this is what I want to be when I grow up. So thank you, thank you for being here and we're not going to hold you any longer. Thank you so much Pleasure, always good to be here.