The Donut Box

Did you know that intense exercise, and underfueling can impact your hormonal balance? Especially for women, we can have irregular periods or lose our period altogether (Hypothalamic Amenorrhea). And when this happens how can we bring ourselves to recovery when we are asked to eat more and move less? Let's unbox it. Earrings: https://www.instagram.com/thecraftolio/Top: https://www.instagram.co...

Have you also been hearing about Mounjaro or Tirzepatide? They say it's better than ozempic and it's becoming the hottest topic in health. Designed initially for type 2 diabetes management, it's mostly gaining traction for the side effect of weight loss! But... is it safe? Is it effective? And what's the biggest issues about it? Let's unbox it. Earrings: https://www.instagram.c...

A new year usually means, new years resolutions! And we all want to be healthy and the best version of ourselves. This is also the time where wellness hacks and trends come in because it's easy to get people into them. So before you start adding it into your routine, let's unbox if their worth the hype!

When it comes to health, science is the way to go. And though many things usually stay the same in the basic recommendations, recently, things turned upside down... literally! On January 9, 2026 the USDA and HHS dropped the new dietary guidelines which feature a revamped food pyramid. There are a few great improvement, but also some questionable ones! Did we really need to change a guideline we ha...

New year, same me! Just improved. It happens every year where we set unrealistic goals that we end up feeling like a failure and discouraged. We don't need to fully change ourselves in this new year. What we can start doing is setting the right intentions to lead us into our best version! Let's unbox it!

During the holiday season we can be filled with love, laughter, and good food! But... sometimes we can also be filled with anxiety, stress, and fear that we'll gain weight, lose progress, or be drained by the new year. WELL, I have been there! And it is no way to spend this season. So let’s unbox my tips on how you can stay on track and in tune with your body! Earrings: https://www.instagram.c...

Mag-papasko na! Which means that the Noche Buena spread is coming and we know how much Filipinos love this feast. BUT, one thing that has been talked about lately is the fact that DTI Secretary said that P500 is enough for a Noche Buena…Is this a way to encourage Filipinos not to worry about their holiday handaan? Or is this comment out of touch and insensitive coming from government officials? Le...

Big event coming up? Whether it’s a friend’s wedding, a reunion, or a beach trip, that pressure to “lose weight fast” can feel so real. BUT crash prepping for an event might give quick results, but it often comes with exhaustion, guilt, and a rebound that leaves you feeling worse than when you started. In this episode, we talk about why fast weight loss isn’t sustainable, how “event prep culture”...

We’re diving into three big topics that almost everyone has questions about: mindful eating, emotional eating, and cravings. What does mindful eating actually mean beyond “eating slowly”? How can you tell the difference between physical hunger and emotional hunger? And what do cravings really say about your body and your relationship with food? Let's unboxed your questions, breaking down the scien...

A viral post said, “When dietitians say rice is essential, they’re not promoting nutrition. They’re promoting addiction.” SOOO let's break down why that statement oversimplifies both nutrition and human biology. We’ll talk about the difference between rice as a food and carbs as a macronutrient, why dietitians don’t actually say rice is essential but acknowledge that carbs are the body’s prefe...

Supplements are everywhere! Promising more strength, focus, and faster recovery... BUT how much of that is real and how much is marketing? In this episode, I break down four of the most popular supplements through a dietitian’s lens: creatine, protein powder, and BCAAs. How do they actually work in the body , their pros and cons, how to choose quality products? Let's unbox if it's hype or...

Should you focus on gaining muscle or losing fat first? In this episode, we dive into the world of body recomposition! What it actually means, how it works, and how to figure out which goal to prioritize for your body. Along the way, we’ll also debunk some of the biggest myths: like why muscle doesn’t “turn into” fat, why the scale isn’t the best measure of progress, and why cardio isn’t the only...

The Congress is proposing higher taxes on sweetened drinks in the Philippines to curb sugar intake and fund health programs. But will it really make us healthier? In this episode, we break down what the bill means! While raising prices can help reduce sugary drink consumption, the bigger challenge is making nutritious food more accessible and affordable. What implications does this bill have for u...

Do you want a flat tummy? We’re breaking down some of the most hyped “flat tummy secrets”! From Biguerlai laxative teas and waist trainers to Clean Trizie fiber supplements. I’ll go through the claims, the ingredients, and what the science actually says, plus the risks these quick fixes don’t tell you about. Aere you ready to unbox them?

Thousands marched in Manila to protest corruption in flood-control projects! But the story doesn’t end with missing billions. In this episode, we uncover how corruption in the Philippines directly harms health: from condos replacing parks, to middlemen making farmers dump tomatoes while city families can’t afford veggies, to endless traffic, floods spreading leptospirosis, and hospitals running ou...

With all the craziness of the current flood control budget going into the pockets of the wealthy, we now have to talk about reallocating these funds. Some have suggested to give free breakfast for those in public schools to help progress the future! Is this a good solution or just a waste of taxes? Let's unbox this!

Ever wonder if brown rice is really better than white, if honey is healthier than sugar, or if Himalayan salt actually does anything special? 🧐 In this episode, we'll unbox the nutrition, and the science behind the most common food face-offs. Spoiler: it’s not about picking the “perfect” food, it’s about finding what actually works for you (and tastes good, too).

BMI or Body Mass Index. It has been around for almost 200 years, but is it still a good way to measure health today? In this episode, we dive into the surprising history of BMI (spoiler: it wasn’t even created by a doctor), why it became the global standard, and what the research really says about its strengths and major flaws. Let's unbox why Asians have different BMI cutoffs, how visceral fat pl...

PCOS management can be frustrating. Even more so when we are sold so many supplements! From magnesium to myo-inositol and ashwaganda there's so many more. But do they really work, or are they just hype? In this episode, we'll unbox them and dive into what role they can play in managing PCOS, the cravings, hirsutism, sleep, stress, and insulin resistance and if you should add them to your cart!

Ever felt like you just can’t quit sugar? Or that you’re always thinking about your next snack... even when you’re not hungry? 🤔 In this episode, we’re digging into the hot topic of food addiction. Are you truly addicted, or is it your brain (and maybe dieting culture) playing tricks on you? Let's unbox what science actually says about addiction, how it applies to food, and why restriction can ma...

Is apple cider vinegar really the magic bullet for blood sugar control? Does eating your veggies before carbs actually make a difference? OR are they just wellness fads? In this episode, we put the most viral blood sugar hacks under the microscope, from sipping ACV before meals to rearranging your plate for “glucose-friendly” eating. Let's unbox it and learn some practical tips on managing blo...

Why does the weight you lose on a restrictive diet often creep back... sometimes even more than before? Is it because you decided to let go of all the rules, or did you fail? Let's dive into the misconceptions about intuitive eating. Maybe it's not about eating whatever you want, whenever you want. Maybe it’s about rebuilding trust with your body, understanding hunger and fullness cues, and creati...

Everyone’s talking about Ozempic... Is it the reason why we are seeing some major weight loss transfomations online? In this episode, we'll dive into what Ozempic actually is, how it works in the body, and why it’s showing up in so many conversations about health and weight. How do meds like this can shape the way we think about our bodies, health goals, and diet culture. Let's unbox it!

Why do some foods get such a bad reputation? Especially ones that could actually offer nutrients? WELL... In this episode, we unpack the science and history behind these food items often labeled as “unhealthy”. Specifically, canola oil, MSG, and oat milk. From internet fearmongering to cultural bias, we explore how these everyday items became nutritional villains, and what the evidence actually sa...

They say that fasting is how humans are supposed to eat. But is that really true? In this episode, we break it all down! The facts on fasting from autophagy, insulin, sugar dependency, ancestral eating, and more. All without the fear-mongering. If you've ever felt confused by “health advice” on your feed, let's unbox this one!