In this Diabetes Podcast episode, Richie and Amber break down Nutrient Density in simple, real-life terms—what it is, why it beats “eat less” diets, and how it helps steady blood sugar, cut cravings, and keep you full. You’ll hear why empty calories spike and crash energy, how beans beat donuts, which nutrients most people miss (magnesium, potassium, vitamin D, iron, B12, fiber), and the easy “add, don’t subtract” moves that boost Nutrient Density fast. We compare two 1,600‑calorie days, share the “eat food that rots” rule (fresh or fresh‑frozen is great), show how to build a fiber‑forward plate, and explain why leading with nutrient-dense foods can nudge insulin resistance in the right direction—without extremes.