This week on The Sader Digest, we sit down with Joy LaGrutta from the Office of Student Wellness and Education to talk about all things wellness at Holy Cross. From the surprisingly life-changing massage chairs at Ciampi-Condron to the rise of substance-free housing, we dive into how students are taking wellness to the next level.

Joy shares some tips on surviving big holidays like St. Patrick’s Day—spoiler alert: breakfast is key—and we chat about how skipping meals while drinking is pretty much a guaranteed way to end up in the regret zone. Plus, Joy gives us the lowdown on an exciting new run-siliency program, because let’s face it, we could all use a little help bouncing back from those inevitable college challenges.

So, if you’re ready to hear about the coolest wellness initiatives, the best ways to get your life back on track, and how to make the most of campus resources, this episode is for you.

In this episode of The 'Sader Digest, Brad and Alex get into the juicy details of protein (the Third and Final Macro)—breaking down what it is, why it’s important, and how to find the right balance in your diet. From the environmental impact of meat (yes, we’re talking about cow farts) to how protein can boost your health, they cover it all. Brad shares his gardening triumphs (and zucchini overloads) and reveals how he sneaks in more plant-based ingredients to create tasty, sustainable meals. The duo dives into the benefits of shifting the focus away from meat, highlighting how plant-forward eating can reduce inflammation, lower your risk of chronic diseases, and even improve your longevity.

They also chat about combining different plant proteins (hello, rice and beans!) to make sure you're getting all the essential amino acids without relying solely on animal products. But don’t worry, they’re not here to make you feel guilty about your love for a good steak! Instead, they encourage moderation, variety, and finding the right balance in your meals. So whether you’re a die-hard carnivore or a dedicated plant-eater, this episode will give you fresh ideas and practical tips on optimizing your protein game for better health, sustainability, and delicious meals. Tune in and get ready to rethink how you fuel your body—without sacrificing flavor!

In the 3rd episode of The Seder Digest, Brad and Alex are digging into one of the most misunderstood food groups: fats! From the “bad guys” to the “good guys,” they break down the essential role fats play in our diets. You’ll hear about the difference between those solid, artery-clogging saturated fats (think butter) and the heart-healthy unsaturated fats (olive oil, we’re looking at you!).

But it’s not all doom and gloom—Alex and Brad dive into why fats are crucial for our health. They’ll also take you on a journey through the world of omega-3s and omega-6s, the essential fatty acids your body can’t make on its own, but desperately needs. Think salmon, chia seeds, and walnuts—yum!

Plus, discover how fats help your body soak up essential vitamins like A, D, E, and K (even though Brad miss speaks about Vitamin E -Thanks Alex for correcting him!). And, of course, no fat talk is complete without some history: they touch on the rise and fall of low-fat diets and how moderation is the key. They also tackle the truth about trans fats and hydrogenated oils, the villainous fats that have earned a permanent ban. Get ready for a fun and flavorful deep dive into all things fat—it’s time to rethink your relationship with this essential nutrient!