The Donut Box

Épisodes

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  Is the Filipino Diet REALLY Unhealthy? 16.10.2026 25min

  The internet says the Filipino diet is what makes Filipinos unhealthy. We hear it as salty, fatty, and unbalanced. But is this true or is there more to it? Let's unbox it.
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  How Can We Cut Out SUGAR from Our Diet? 09.10.2026 30min

  Sugar Detox this, sugar cleanse that. Do we really need to cut out sugar from our diet? And how do we do that effectively? Let's unbox it.
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  Is Losing Weight Actually A BAD Thing? 02.10.2026 27min

  Is intentional weight loss actually a bad thing? Especially when 95% of those who lose weight tend to gain it back within 3-5 years? As a dietitian, I talk a lot about food freedom, intuitive eating, and unlearning diet culture. But one question that comes up time and time again is: Is it wrong to want to lose weight? Let's unbox the complicated conversation around intentional weight loss.
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  Can Gut Health Fix Your Bloating? 25.09.2026 29min

  A very popular topic online is: Gut Health. And this is completely valid and important but are we talking about it wrong? Let's unbox it.
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  Is Obesity REALLY A Choice? 18.09.2026 25min

  Is Obesity a choice? We often talk about weight as if it simply comes down to willpower, food choices, and personal responsibility. But how much control do we actually have over our body weight? Let's unbox it.
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  How I Found Out I Have Adenomyosis 11.09.2026 28min

  After years of struggling with painful period cramps, heavy bleeding, intense bloating and wondering if something was wrong with me, I finally have the answer! Let's unbox it.
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  Do Calories Still Matter on Tirzepatide? 04.09.2026 27min

  I have heard many ask the question of whether we should focus on a calorie deficit or just use Tirzepatide for weight loss. The bigger question is do you have to choose? And when do you choose one over the other? Let's unbox it.
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  How I Ended up in a DOVE Commercial 28.08.2026 35min

  From dancing ballet to streetdance, to shifting career paths, I never thought I would end up in a Dove commercial! I am a Dove girl at heart, so this experience meant so much to me. Let's unbox it!
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  I lost my period... now what? 06.02.2026 29min

  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.com/mango/Necklace: https://www.instagram.com/joti.studio/
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  What's the TEA on MOUNJARO aka TIRZEPATIDE? 29.01.2026 23min

  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.com/thecraftolio/Jacket: https://www.instagram.com/alasdos_____theline/Top: https://www.instagram.com/sayherah/Necklace: https://www.instagram.com/skyandlune.shop/Bracelet: https://www.instagram.com/russetaccessories/
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  Is Shirataki Rice worth it in 2026? 22.01.2026 31min

  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!
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  Dietitian Reacts: the New US Food Pyramid 16.01.2026 23min

  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 haven't used in years? Let's unbox it!Earrings: https://www.instagram.com/thecraftolio/Top: MangoBracelet: https://www.instagram.com/russetaccessories/
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  How I'm setting my REALISTIC goals for 2026! 01.01.2026 29min

  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!
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  How to Stay DISCIPLINED this Holiday Season! | The Donut Box 11.12.2025 24min

  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.com/thecraftolio/Top: https://www.instagram.com/sanina.cebu/Bracelet: https://www.instagram.com/tropikbeatnik/
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  Dietitian Reacts to P500 NOCHE BUENA Budget! Kaya ba? | The Donut Box 05.12.2025 21min

  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? Let’s unbox this.Earrings: https://www.instagram.com/thecraftolio/Dress: https://www.instagram.com/evernewph/Bracelet: https://www.instagram.com/tropikbeatnik/
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  How to LOSE WEIGHT for a Big Event? Weddings or beach trips! 20.11.2025 23min

  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” can mess with our relationship with food and body image, and what we can focus on instead to actually feel confident and present. Let's unbox it.This is your reminder: you don’t owe anyone a smaller body to celebrate love. 💛
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  How to Manage Cravings and Emotional Eating? 06.11.2025 31min

  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 science in simple terms, and sharing practical tips you can actually use in your daily life. If you’ve ever wondered “Is it bad that I crave sweets?” or “How do I know if I’m eating emotionally?”... this is the episode for you.
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  Is RICE actually ADDICTING? Dietitian Reacts to Low Carb post 30.10.2025 28min

  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 preferred energy source (hello, 32 ATP 👋). We’ll also dive into what food addiction really means (and what it doesn’t), and why rice can feel addictive when the body isn’t getting enough energy or is stuck in a restrict–binge cycle. This episode isn’t just about rice—it’s about food, culture, and how fear-based messages can warp the way we view everyday meals. Let's unbox this.
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  Okay ba ang PROTEIN POWDER? Dietitian Reviews Supplements 23.10.2025 27min

  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 a real gamechanger!
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  Should You Try to Lose FAT or Gain MUSCLE first? 16.10.2025 24min

  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 answer for fat loss. So if you're curious, then let's unbox it!