Realfoodology Podcast: “Weight Loss Myths, Healthy Swaps & Grocery Store Hacks”

Host: Courtney Swan
Guest: Hunter Stoller (“Health With Hunter” on IG)
Original Air Date: November 18, 2025

Episode Overview

This episode features an energetic conversation between food activist and podcast host Courtney Swan and nutrition educator/social media personality Hunter Stoller (“Health With Hunter”). The focus is on debunking weight loss myths, explaining the importance of ingredient quality and calorie awareness, and sharing actionable grocery shopping hacks for those seeking a sustainable, real-food-based healthy lifestyle. Hunter shares his personal 50-pound weight loss journey, plus tips for swap-friendly eating, avoiding toxic food habits, and navigating a food environment full of misleading products and marketing.

Key Discussion Points & Insights

1. Hunter’s Personal Weight Loss & Health Transformation

• Story: Hunter shares that he weighed 225 lbs in college and didn’t realize how bad he felt (acne, fatigue, brain fog) until his family’s “kind nudge” at a holiday gathering prompted a mindset shift ([04:54]).
• Initial Steps: Started with portion control via Weight Watchers, shed 25 lbs quickly, then transitioned to a sustainable high-protein, high-fiber, low-carb routine (F-Factor), leading to an additional 25 lbs loss ([06:42]).
• Quote:

  “Change does require change.” – Hunter ([07:36])

2. Genetics vs. Habits – Debunking the “Fat Gene” Myth

• Hunter and Courtney challenge the tendency to blame genetics for obesity, highlighting that habits—especially adopted from those around you—matter more for most people ([07:36]).
• Quote:

  “Genetics loads the gun and your diet and lifestyle pull the trigger.” – Hunter ([08:43])

3. Calories and Ingredient Quality Matter

• Their “middle ground” approach emphasizes that both calories and food quality are crucial—eating lots of “healthy” food can still cause weight gain if calorie-dense ([09:25]).
• Courtney: Prefers mindfulness and portion awareness over obsessive calorie counting ([10:18]).
• Hunter: Advises tracking calories initially for awareness, citing nut butters as notorious calorie bombs ([11:07]).
• Quote:

  “Eating healthy does not equal eating healthy for weight loss or fat loss.” – Hunter ([09:25]) “At the beginning, tracking can be incredibly helpful.” – Hunter ([11:07])

4. Weekend Pitfalls & “Starting Over on Monday”

• Hunter calls out the infamous pattern: healthy weekdays, then overindulgence on weekends (especially triggered by alcohol and social eating), which erases progress ([12:27]).
• Suggests prepping portion-controlled snacks for late-night cravings ([13:30]).
• Quote:

  “It is all about setting yourself up for success.” – Hunter ([13:30])

5. Making Healthy Eating Enjoyable & Sustainable

• Both reject the idea that healthy eating is bland or restrictive ([19:19]).
• Pro tips for flavorful, satisfying options: protein ice cream (Ninja Creami), Greek yogurt bowls with protein powder or peanut butter, smart use of spices/marinades.
• Emphasis on variety and finding swaps that suit your preferences.
• Quote:

  “There are healthy swaps for every product under the sun.” – Hunter ([36:56])
  “Eating healthy is not boring.” – Courtney & Hunter (multiple)

6. Ingredient Quality: Why It Really Matters

• Hunter’s acne and energy only improved after ditching refined seed oils, artificial colors, and ultra-processed foods ([22:42]).
• The “Twinkie Diet” analogy: You can lose weight on crappy food, but you’ll feel horrible, lose muscle, and remain unhealthy ([24:35]).
• Restaurants use bread as a “trick” to spike blood sugar and appetite ([25:31]).
• Quote:

  “You could lose weight eating Skittles all day, but are you going to want to eat Skittles all day?” – Hunter ([24:35])

7. Mythbusting Common Nutrition Fallacies

“Fat makes you fat”

• Hunter: Dietary fat ≠ body fat; avocado, seeds, nuts, and good oils are nutrient-dense and healthy ([27:16]).
• Courtney & Hunter review the history of the anti-fat era, spotlighting industry-funded research that misguided generations on sugar vs. fat ([33:26]).
• Quote:

  “Eating dietary fat is different from gaining body fat.” – Hunter ([27:16]) “The sugar industry paid Harvard scientists to say fat was to blame for heart disease.” – Courtney ([33:41])

“Cholesterol in food = high cholesterol in blood”

• Courtney: Explains that dietary cholesterol doesn’t necessarily impact blood cholesterol, and current ranges keep shifting (often driven by pharmaceutical interests) ([39:33]-[42:33]).
• Rising cholesterol can reflect improved hormonal/metabolic function when on a healthy diet.
• Quote:

  “Knowledge is power.” – Hunter ([42:33]) “It’s either you pay the farmer now, or you pay the pharmacist later.” – Courtney ([44:59])

8. Making Healthy Swaps: Practical Grocery Store Hacks

• Grocery Philosophy:
  • Shop the perimeter first (proteins, produce, dairy), then hit the aisles for better-for-you packaged goods ([36:52]).
  • Non-negotiable: Avoid seed oils, artificial dyes/flavors, and bioengineered ingredients.
• Specific Tips:
  • Learn to read labels and ignore the front packaging ([37:29]).
  • Use scanning apps, reference social media swap graphics.
  • Thrive Market recommended for bulk ordering and new product discovery ([45:24]).
• Quote:

  “It’s not rocket science ... there is a healthier, better-for-you swap out there for every product.” – Hunter ([37:31])

9. Budgeting for Health – Mindful Spending

• Tips for eating healthy on a budget:
  • Buy on sale, shop in bulk, use Thrive Market ([45:24]).
  • Direct spending away from other discretionary expenses (drinks, clothes) to invest in food quality ([42:33]).
• Quote:

  “Food is a priority and it really should be for everyone.” – Hunter ([44:59])
  “If you do not make time for your wellness, you'll be forced to make time for your illness.” – Courtney ([44:59])

10. Overcoming “Major vs. Minor” Fixations (Where to Focus)

• Many people major in the minors—Hunter urges listeners to focus on the “big rocks” first: swapping out major daily foods, water, laundry detergent, rather than obsessing over stray doses of synthetic fibers or one-off snacks ([50:24]).
• Learn product evaluation skills so you’re empowered at the store ([51:45]).
• Quote:

  “You give someone a fish, they eat for a day. You teach someone how to fish, they eat for a lifetime.” – Courtney ([52:24])

Notable Quotes & Memorable Moments

• On Community Influence:

  “You're the sum of the five people that you spend the most time with.” – Courtney ([35:38])

• On Restaurants’ Free Bread:

  “Restaurants give you bread because it’s going to make you hungrier.” – Hunter ([25:31])

• On Fake Meats:

  “Beyond Meat ... full of seed oils, additives, preservatives, gums and disgusting things ... The stock price of Beyond Meat speaks for itself.” – Hunter ([42:33])

• On The Power of Ingredient Swapping:

  “There is a swap for everything now.” – Hunter ([49:12])

• On The Changing Palate:

  “When you stop eating those addictive, poisonous ingredients ... you realize how awful you felt on them. People think that is the normal.” – Hunter ([58:45])

• On Coffee Creamers:

  “Coffee creamer is the number one product I would focus on ... that is one of the biggest toxins you can find.” – Hunter ([62:10])

Highlighted Segments & Timestamps

• Hunter’s Story: [04:54]–[06:42]
• Genetics vs. Habits: [07:36]–[08:55]
• Calories, Portion Control, and Tracking: [09:25]–[12:22]
• Weekend Trap & Mindful Snacking: [12:22]–[14:18]
• Making Healthy Fun & Swaps (Protein Ice Cream!): [19:19]–[22:01]
• Ingredient Quality & “Twinkie Diet”: [22:42]–[25:00]
• Nutrition Myths (Fat, Cholesterol, Sugar): [27:16]–[42:33]
• Grocery Shopping “Framework”: [36:52]–[39:33]
• Thrive Market Hack: [45:24]–[47:06]
• Big Rocks vs. Minor Details: [47:41]–[49:12], [50:24]–[51:45]
• Common Grocery ‘Traps’ (yogurts, creamers, bread): [55:30]–[56:00]
• Crumbl Cookie Story – Changing Palate: [56:00]–[58:45]
• Rapid Fire: Favorite Snacks, Coffee, Shocking Ingredients: [59:25]–[65:00]
• Final Advice: [65:46]
• Where to Find Hunter: [66:37]

Final Tips & Takeaways

• Slow, Steady Swaps: “Focus on making one swap a day or a week or a month. It will add up over time. Don’t go from zero to a hundred overnight.” — Hunter ([47:41])
• Budget—as Investment in Health: Prioritize quality food—even if it means less spent elsewhere ([44:59]).
• Empower Yourself: Learn to read labels and recognize true quality—don’t just rely on influencer lists ([51:45]).
• Prioritize Clean Water, Air, and Sleep: Don’t obsess over perfection, but hit the major lifestyle supports ([50:24]).
• Community Counts: Spend time with people whose habits you want to emulate ([35:38]).

Find Hunter on Instagram, TikTok, Facebook: @healthwithhunter
Courtney Swan: @realfoodology

This summary captures key discussion topics, major insights, and actionable tips from the episode, with clock times to help you locate specific content. The episode is a goldmine for anyone seeking evidence-driven yet practical advice for transforming their health via real food and ingredient awareness.