Wake Up and Read the Labels!

Latest Episodes:

Thriving with Type 1 Diabetes: How To Take Control of Your Health Mar 11, 2025

Show notes

Show Notes:
Type 1 diabetes is often misunderstood, but for Sarah Bristow, it became the catalyst for a healthier, more intentional life. Diagnosed in 2014, Sarah transformed her approach to nutrition, exercise, and overall well-being—now empowering others through Thrive Coaching. In this episode, she shares her journey, the biggest myths about diabetes, and practical tips for managing blood sugar while still enjoying life.

Key Takeaways:

Type 1 diabetes is autoimmune, not caused by sugar intake or body weight.
Blood sugar management is about more than just numbers—stress, sleep, and overall health play a role.
Many common “health foods” can spike blood sugar more than expected—learn what to watch for.
Tracking blood sugar patterns is helpful, but don’t let it consume your life.
Food quality matters—choosing real, whole foods can help stabilize blood sugar.
Sarah’s biggest advice for those with Type 1? Find support, educate yourself, and don’t live in fear!

🔗 Connect with Sarah:

💻 Thrive Coaching: https://thr1vet1d.com/services

📷 Instagram: @thr1vet1d

🎧 Tune in now and learn how to truly read the labels!

Disclaimer:

The content provided by Wake Up and Read the Labels and Jen Smiley is for informational purposes only and is not intended as medical advice. Jen Smiley is not a licensed nutritionist, dietitian, or health professional. All recommendations and insights are based on her personal research and experiences. Always consult a qualified healthcare provider before making any changes to your diet or wellness routines.

Additionally, some of the links shared may be affiliate links, meaning Wake Up and Read the Labels may earn a small commission at no additional cost to you. This supports our ability to bring you quality content.

Jen’s Links:
Instagram: https://www.instagram.com/wakeupandreadthelabels
Facebook: https://www.facebook.com/WakeUpAndReadTheLabels

The Wake Up Label Letter: https://jensmiley.substack.com/subscribe
Apple Podcasts: https://podcasts.apple.com/us/podcast/wake-up-and-read-the-labels/id1618784569
Spotify: https://open.spotify.com/show/7v3WcgicHQrjU9iCEcLZLX

The Truth About Non-GMO Labels – What the Food Industry Doesn’t Want You to Know Mar 04, 2025

Show notes

Show Notes:
Are you paying extra for foods labeled "non-GMO" without knowing what it actually means? In this episode of Wake Up and Read the Labels, Jen Smiley exposes the seven real GMO crops and how food companies use misleading marketing to make their products seem healthier than they are. From non-GMO salt (which doesn’t even exist!) to deceptive claims on bread, juice, and cereal, Jen reveals the food industry’s tricks and how to truly avoid GMOs for better health.

Plus, learn why autoimmune diseases and inflammation are skyrocketing, and how GMOs may be playing a role. If you’re tired of being misled at the grocery store, this episode is a must-listen!

Key Takeaways:

There are only seven GMO crops: Corn, soybean, canola, sugar beets, alfalfa, cotton, and potatoes—plus some papaya, pink pineapple, and summer squash.
Non-GMO labels are often misleading: There’s no such thing as non-GMO salt, wheat, oats, dairy, or oranges, but companies use this label to charge more.
GMOs contribute to inflammation and autoimmune diseases: Many processed foods made from GMO corn, soy, and sugar beets can damage gut health and trigger immune responses.
The government subsidizes unhealthy ingredients: Grains, seed oils, sugar, and dairy products are mass-produced because they’re cheap, not because they’re healthy.
How to actually avoid GMOs: Buy organic, shop the perimeter of the store, and check ingredient lists—not just marketing claims.
Use the Read the Labels app: Scan foods at the grocery store to instantly see if they contain sneaky inflammatory ingredients.

🎧 Tune in now and learn how to truly read the labels!

Disclaimer:

Jen’s Links:
Instagram: https://www.instagram.com/wakeupandreadthelabels
Facebook: https://www.facebook.com/WakeUpAndReadTheLabels

What Your Doctor Won’t Tell You About Thyroid, Gut & Hormone Issues with Micaela Riley Feb 25, 2025

Show notes

Show Notes:
If you’ve ever been told to "just eat less and move more" but still struggle with bloating, inflammation, or stubborn weight, this episode is for you. Jen sits down with Micaela Riley, a functional nutritionist and practitioner, to uncover the root causes of thyroid dysfunction, gut issues, and hormone imbalances. Micaela shares her personal journey overcoming PCOS, Hashimoto’s, and leaky gut—plus, she breaks down why standard nutrition advice often fails women.

We also dive into Ozempic, GLP-1s, and hormone replacement therapy, discussing who they actually help and how to approach weight loss and metabolic health the right way. If you’re ready to take control of your health and finally see real progress, don’t miss this episode!

Disclaimer:

Key Takeaways:

The difference between functional nutrition and conventional nutritionists
Why gut health is the first place to start for thyroid and hormone issues
The role of stress, inflammation, and environmental toxins in metabolic dysfunction
How functional lab testing reveals hidden health problems doctors often miss
The truth about Ozempic & GLP-1 medications—who benefits and how to use them safely
Why hormone replacement therapy is a game-changer for perimenopause & menopause
Practical steps to reduce inflammation, balance blood sugar, and improve thyroid function

Jen’s Links:
Instagram: https://www.instagram.com/wakeupandreadthelabels
Facebook: https://www.facebook.com/WakeUpAndReadTheLabels

Follow Micaela on Instagram: https://www.instagram.com/bebalancedbymicaela/

Work with Micaela: BeBalanced.co

Inflammation in a Cup? The Hidden Dangers of Popular Yogurts Feb 18, 2025

Show notes

In this episode of Wake Up and Read the Labels, Jen Smiley exposes the hidden ingredients in popular yogurts that may be causing inflammation, bloating, and gut issues. She breaks down why “healthy” options like Danon Light & Fit, So Delicious, Chobani Zero Sugar, and Silk aren’t as clean as they seem—and what to look for instead. Learn how to spot artificial flavors, dead probiotics, and gut-disrupting additives, plus discover the best clean yogurt brands that actually support your health.

Disclaimer:

Key Takeaways:

Many popular yogurts contain artificial flavors, preservatives, and gut-disrupting additives.
Non-fat dairy often comes from cows fed inflammatory diets, impacting the quality of the yogurt.
Pasteurization after culturing kills beneficial probiotics, leaving you with “dead” yogurt.
Stevia isn’t as natural as it seems—it undergoes a harsh chemical process that can cause bloating.
Truly clean yogurts, like Kalina, Coconut Cult, and CocoJune (pure coconut), contain live probiotics and high-quality ingredients.
Fat in yogurt isn’t the enemy—healthy fats help keep you full and satisfied.
The food industry’s misleading labels make it difficult to identify clean options, but the Read the Labels app can help you scan and verify your yogurt choices.

Jen’s Links:
Instagram: https://www.instagram.com/wakeupandreadthelabels
Facebook: https://www.facebook.com/WakeUpAndReadTheLabels

The Most Nutritious Vegetable In the World with Chef Jamie Simpson Feb 11, 2025

Show notes

In this episode of Wake Up and Read the Labels, Jen Smiley sits down with Chef Jamie Simpson from The Chef’s Garden and Culinary Vegetable Institute in Ohio. Chef Jamie shares his journey from the kitchen to the farm, his passion for growing nutrient-dense vegetables, and the importance of eating with the seasons. Learn how the way your produce is grown affects its flavor, nutrition, and sustainability, plus how you can maximize your own kitchen’s potential by reducing food waste and embracing the entire plant.

Disclaimer:

Key Takeaways:

Eating with the seasons leads to more nutrient-dense, flavorful food
The industrial food system prioritizes shelf life over nutrition—here’s how to avoid it
You can minimize food waste by using all parts of the plant
Cooking methods impact the nutritional benefits of your food
Regenerative farming replenishes the soil, creating healthier crops for the future

Where to Find Jamie:

Instagram: https://www.instagram.com/chef_jamie_simpson/

https://www.chefs-garden.com/roots-conference/roots-2017/speakers/speakers-2017/jamie-simpson

Jen’s Links:
Instagram: https://www.instagram.com/wakeupandreadthelabels
Facebook: https://www.facebook.com/WakeUpAndReadTheLabels

Clean Eating Swaps to Feel Your Best! Feb 04, 2025

Show notes

In this episode of Wake Up and Read the Labels, host Jen Smiley breaks down clean eating in a way that’s simple, practical, and totally doable. She tackles the myths around what makes food "healthy," explains why reading ingredient labels is crucial, and provides easy swaps to help you feel your best. Plus, she shares the one-week roadmap to clean eating and the inspiring story of a client who lost 35 lbs just by making better food choices—without restrictive dieting!
Download the new Read the Labels app now available! https://apps.apple.com/us/app/read-the-labels-food-scanner/id6738658640

Disclaimer:

What You’ll Learn In This Episode:

What is clean eating? The simple way to start today
Why ingredient labels matter (and how brands trick you with misleading claims)
The truth about cheeseburgers – it’s not the beef, it’s the bun!
How processed foods contribute to inflammation and weight gain
Top 3 food groups to swap first: Flour, Oils, and Sugar
Clean grocery shopping tips (plus, an app that scans foods for you!)
A 21-day challenge to eliminate dairy and see how amazing you feel
Meal planning made easy: Quick breakfast, lunch, and dinner ideas

Jen’s Links:
Instagram: https://www.instagram.com/wakeupandreadthelabels
Facebook: https://www.facebook.com/WakeUpAndReadTheLabels

Eat G.A.N.G.S.T.E.R. The Secret to Guilt-Free Baking? with Heather McDonald & Kerry Brown Jan 28, 2025

Show notes

In this episode of Wake Up and Read the Labels, host Jen Smiley sits down with Heather McDonough and Kerry Brown, co-founders of Eat G.A.N.G.S.T.E.R. If you love celebrating with cookies, cakes, and pancakes but want to avoid inflammatory ingredients, this episode is a must-listen. Heather and Kerry share their journey of creating baking mixes free of grains, gluten, dairy, and artificial ingredients—all while maintaining incredible taste and texture. They discuss the harmful additives found in mainstream brands, the benefits of high-fiber flours like tiger nut flour, and how their products align with the AIP (Autoimmune Protocol) diet.

Use code “WAKEUP” at eatgangster.com for 10% off your order!

Disclaimer:

Key Takeaways:

Mainstream cake mixes are harmful: Enriched bleached flour and GMO-sprayed wheat can negatively impact gut health and increase inflammation.

Tiger nut flour is a game-changer: It’s nutrient-dense, high in fiber, and feeds good gut bacteria.

Eat Gangster’s product lineup: From brownies and cookies to pizza crusts and frosting, their mixes are clean, delicious, and versatile.

Understanding nightshades: Learn what they are, who should avoid them, and how they might contribute to inflammation.

The importance of fiber: Fiber supports digestion, stabilizes blood sugar, and promotes fullness—making it a vital component in baking.

Beyond AIP compliance: Eat G.A.N.G.S.T.E.R.’s mission is to make clean, real food accessible to everyone, not just those on restrictive diets.

The frosting revolution: Their cane-sugar-free frosting mix is changing the game for clean indulgence.

Where to Find Eat G.A.N.G.S.T.E.R.

Website: https://eatgangster.com/

Instagram: https://www.instagram.com/eatgangster

Facebook: https://www.facebook.com/eatgangster

Pinterest: https://ph.pinterest.com/eatgangster/

TikTok: https://www.tiktok.com/@eatgangster

Jen’s Links:
Instagram: https://www.instagram.com/wakeupandreadthelabels
Facebook: https://www.facebook.com/WakeUpAndReadTheLabels

Brain Fog, Bloating, and Fatigue? Fix Your Hormones & Feel Amazing Again! with Dr. Erin Ellis Jan 21, 2025

Show notes

In this insightful episode, host Jen Smiley sits down with Dr. Erin Ellis, a naturopathic doctor specializing in hormone health, inflammation, and helping women regain energy to feel their happiest and healthiest. Together, they explore what inflammation really is, its impact on our bodies, and its connection to hormonal imbalances. Dr. Ellis provides actionable steps for managing stress, reducing toxic exposure, and improving overall wellness. Plus, they discuss the importance of digging deeper when conventional doctors say everything is “normal.”

Check out our new Read the Labels app to check if your food is really safe! https://apps.apple.com/us/app/read-the-labels-food-scanner/id6738658640

Disclaimer:

Key Takeaways:

What is Inflammation?
Inflammation is a natural protective response but can become harmful when chronic. Triggers include stress, poor diet, environmental toxins, and lack of sleep.

Symptoms of Chronic Inflammation:

Bloating, joint pain, headaches, and brain fog
Feeling "poofy" or swollen
Persistent fatigue and hormonal irregularities

Hormonal Imbalances & Symptoms:

Irregular or heavy periods, mood swings, low libido, and hair loss
Hormones like estrogen and cortisol play a major role in inflammation.

Tips to Reduce Inflammation and Balance Hormones:

Identify triggers through health history and lifestyle assessments.

Prioritize detoxing through hydration, proper nutrition, and liver support.

Reduce exposure to toxins in food, cosmetics, and cleaning products.

Manage stress with activities that bring you joy, like reading, cooking, or trying a new hobby.

“Don’t Stop at Normal”
Conventional lab ranges aren’t always optimal. Seek a practitioner who digs deeper to uncover underlying issues when symptoms persist.

Dr. Erin Ellis’s Links:

Website: https://drerinellis.com/

Instagram: https://www.instagram.com/dr.erinellis/?hl=en

Facebook: https://www.facebook.com/drerinellisnmd/

LinkedIn: https://www.linkedin.com/in/drerinellis/

Jen’s Links:
Instagram: https://www.instagram.com/wakeupandreadthelabels
Facebook: https://www.facebook.com/WakeUpAndReadTheLabels

Lifeboost Coffee: The Truth About Your Coffee with Dr. Charles Livingston Jan 14, 2025

Show notes

In this episode, host Jen Smiley chats with Dr. Charles Livingston, the founder of Lifeboost Coffee. They discuss the hidden truths about conventional coffee, the health benefits of choosing cleaner alternatives, and the science behind Lifenoost’s mission to create a better morning ritual. Dr. Livingston shares his journey from being a chiropractor to creating one of the healthiest coffee brands on the market, his passion for nutrition, and how your morning coffee can set the tone for your health and wellness. ☀️

Get 20% off your first order at LifeboostCoffee.com using the code “WAKEUP”

Disclaimer:

Key Takeaways:

"Health is gray, not black and white." Coffee can be a powerful health tool when it’s free of toxins and mold.
Lifeboost Coffee prioritizes purity, flavor, and sustainability, ensuring a product that supports your health and the environment.
Your morning ritual matters. Choosing a clean coffee like Lifeboost sets the tone for energy, focus, and wellness throughout your day.

Dr. Charles Livingston’s Links:

Website: www.lifeboostcoffee.com
Facebook: https://www.facebook.com/Dr.CharlesLivingston/, https://www.facebook.com/lifeboostcoffee/

Instagram: https://www.instagram.com/lifeboostcoffee/

LinkedIn: https://www.linkedin.com/in/dr-charles-livingston-84b36346

Jen’s Links:
Instagram: https://www.instagram.com/wakeupandreadthelabels
Facebook: https://www.facebook.com/WakeUpAndReadTheLabels

300% Rise In Disease - Is Modern Farming Making Us Sick? with Farmer Lee Jones Jan 07, 2025

Show notes

Join host Jen Smiley on Wake Up and Read the Labels as she dives into the fascinating world of regenerative farming with the iconic Farmer Lee Jones. From discussing the alarming decline in soil health and nutrition to sharing how regeneratively grown vegetables can transform health, this episode is packed with insights and actionable takeaways. Farmer Lee Jones explains his family’s commitment to sustainable practices, the challenges they’ve faced, and their mission to redefine farming for the betterment of people and the planet.

Disclaimer:

Key Takeaways:

Regenerative Farming Matters: Regenerative practices restore soil health, increasing nutrient density and reducing reliance on harmful chemicals.

Nutritional Decline: In just 100 years, vegetables have lost 50–80% of their nutrients due to industrial farming.

Sustainable Practices: Farmer Lee's two-thirds commitment to cover crops demonstrates the importance of soil health and biodiversity.

Healthy Soil, Healthy Plants: Strong plants grown in balanced soil naturally resist pests, reducing the need for harmful pesticides.

Taste the Difference: Vegetables grown at The Chef’s Garden boast flavor and nutrition levels up to 300% higher than USDA averages.

Farmer Lee Jones Links:

Website: https://www.farmerjonesfarm.com

Instagram: https://www.instagram.com/farmerjonesfarm/

Facebook: https://www.facebook.com/FarmerJonesFarm/

Pinterest: https://www.pinterest.com/farmerjonesfarm/

YouTube: https://www.youtube.com/user/thechefsgarden

Jen’s Links:
Instagram: https://www.instagram.com/wakeupandreadthelabels
Facebook: https://www.facebook.com/WakeUpAndReadTheLabels

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