Emily from RD vs BS Podcast Breaks Down Hydration, Aspartame, and Healthy Nutrition

In a recent episode of the Wild Haggis podcast, we had the pleasure of speaking with Emily, a registered dietitian and co-host of the popular RD vs BS podcast. Joining us all the way from sunny California, Emily shared her insights into hydration, the controversy surrounding aspartame, and the most important aspects of maintaining a healthy diet. If you’ve ever wondered about the latest nutritional trends or how to stay balanced in a world full of food fads, this conversation will offer clarity.

Hydration and Nutrition in Hot Weather

Kicking off the conversation, Emily offered her tips on staying hydrated, especially in warmer climates. "Water is always good, but let’s be real—sometimes you need to switch it up," she said. Emily suggested adding a splash of juice or creating infused water with fruit or herbs for a refreshing twist. “It sounds fancy, but it’s really just water with some lemon, oranges, or berries. It makes drinking water a lot more enjoyable.”

Aside from drinks, Emily reminded us that hydration can also come from food. “Watermelon and cucumber are great for hydration,” she explained. “Incorporating them into salads is a fun and delicious way to stay hydrated.” When things get really sweaty, Emily recommends adding electrolytes, whether through a sports drink or simply by adding a pinch of salt to your water. “It sounds weird, but a little salt can help your body retain the water it needs.”

Aspartame: What’s the Real Deal?

Emily shared her take on the World Health Organization’s recent classification of aspartame as a possible carcinogen. "The key thing to remember is that the dose makes the poison," she said. According to Emily, studies linking aspartame to cancer involve rats consuming extreme amounts of the substance—far more than any human would ever ingest. “We’re talking about the equivalent of 1,000 Diet Cokes in a day,” she emphasized.

While the WHO’s classification has caused some concern, Emily believes that the fear is largely unwarranted. “It’s important to understand the context,” she said. “Aspartame is now in the same category as aloe vera extract, pickled vegetables, and even smartphone usage.” For most people, occasional consumption of diet drinks with aspartame is unlikely to cause harm. “I’m not saying go out and drink a gallon of diet soda, but a few diet Cokes a week are not going to give you cancer,” she reassured listeners.

The Importance of Balance in a Healthy Diet

When asked about the most important aspect of maintaining a healthy diet, Emily had a clear message: balance. “You don’t have to cut out sugar, gluten, or dairy to be healthy,” she said. “It’s all about balance and sustainability.” Emily recommends an 80/20 approach, where 80% of your diet consists of wholesome, nutrient-dense foods, and 20% allows for indulgences like pizza, ice cream, or drinks with friends. “We can’t be perfect all the time, and trying to do so just sets us up for failure,” she explained.

Emily also stressed the importance of focusing on how different diets make you feel. “If you love fruits, vegetables, and whole grains, a vegan diet might be great for you,” she said. “If you love waking up to eggs and bacon, keto could be a better fit. The best diet is the one you can stick with long-term.”

Missing Nutrients: Omega-3s, Fiber, and Protein

When it comes to the nutrients people often miss in their diets, Emily highlighted three key players: omega-3s, fiber, and protein. “Omega-3s are essential because our bodies can’t make them, and most people aren’t eating enough fish to get the amount they need,” she said. Emily suggested supplementing with omega-3s if you’re not eating fish three times a week.

Fiber, another commonly missed nutrient, is crucial for maintaining heart health and proper digestion. “Most people need 25-38 grams of fiber a day, which is hard to reach if you’re not eating plenty of fruits and vegetables,” she explained.

Finally, Emily noted that many people—especially those focused on fitness—could benefit from consuming more protein. “Protein is important for muscle recovery, and spreading it throughout the day is key to getting the most benefit,” she said.

The Bottom Line on Nutrition

At the end of the day, Emily encourages people to focus on building habits that make them feel their best. “Nutrition isn’t one-size-fits-all,” she said. “It’s about finding what works for you, what foods make you feel good, and creating a balanced, sustainable lifestyle that you can maintain long-term.” For those overwhelmed by meal plans or drastic diet changes, Emily recommends starting with small, manageable habit-building steps. “It’s all about slow and steady progress,” she said. “The changes you make today should be ones you can continue in five years.”

Listen to the full episode with Emily on Spotify here.

You can find Emily on Instagram at @emily_rd_, and check out her podcast RD vs BS on Spotify, Apple Podcasts, or their website rdsvsbs.com.