with Jill Harris, LPN, CHC
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Popular Diets and Kidney Stones
Keto, paleo, carnivore, and low-carb diets can help with weight or blood sugar—but they also shift your body chemistry in ways that quietly raise your kidney stone risk. Not always, not for everyone, but often enough that you should know what’s going on. Especially if you are a past kidney…
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Water Tips and Tricks for Kidney Stone Prevention
For those of you who have a hard time getting in your water, slowly increase your intake week by week until you get used to it. Your bladder is a muscle; it will need to adjust. You want to drink enough water to produce at least 2.5 liters of urine…
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Are Calcium-Fortified Plant Milks Safe for Kidney Stone Patients
Why calcium pills can raise stone risk Calcium supplement pills deliver a concentrated bolus of calcium (usually carbonate or citrate). If you swallow one on an empty stomach—or at bedtime, when no food is around—the calcium enters your bloodstream quickly. That leaves nothing in your gut for the calcium to…
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Calcium and Kidney Stones: Why You Need It to Lower Oxalate
Calcium and oxalate in the gut When you eat, food travels into your small intestine. This is where nutrients—including calcium and oxalate—are absorbed. Oxalate is found in foods such as spinach, almonds, chia seeds, cashews, and buckwheat groats (see a list of the highest oxalate foods). On its own, oxalate…
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Which Vitamins Increase Kidney Stone Risk
The Billion-Dollar Supplement Myth We don’t trust the pharmaceutical industry because it’s primarily driven by profit. Fair enough. But here’s the uncomfortable truth: the supplement industry is just as money-driven—and even less regulated. In 2024, Americans spent over $40 billion on supplements. That’s billions of dollars poured into bottles with…
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Meal Prepping Like A Pro
Here’s the thing: life will always get in the way. Always. In the summer, it’s BBQs, vacations, summer homes, and “oh sure, let’s just grab something on the way to the beach.” In September, it’s back-to-school chaos—new schedules, endless activities, and dinner sneaking up on you like a pop quiz.…
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Weight Plateaus and Why They Happen
Plateaus are a regular part of losing weight. They don’t mean you’ve failed—they mean your body is catching up with the new you. Here’s the science: When you lose weight, your body burns fewer calories at rest and during movement. Why? This is because a smaller body takes less energy…
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The Truth About Your “Sugar Addiction”
The Truth About Control You do have control. Always. The craving is your brain talking, but you get to decide what to do with it. Every time you say, “I’m powerless,” you hand over your authority to sugar. But it’s your responsibility to take it back. Here’s one trick: name…
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Back-to-School Snacks for Teachers!
50 Snack Ideas for Teachers (or anyone on KSD) COLD SNACKS SHELF-STABLE SNACKS THROW-IT-IN-THE-BAG SNACKS One small action Print this list. Tape it inside your snack drawer. Or stick it on the fridge. Circle your favorites. Even better—grab my snack guide eBook for more recipes, bars, and smart combos. And…
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Why Kidney Stones Can Happen in Pregnancy—And How to Lower Your Risk
I have had many a patient in my day say that their kidney stones presented for the first time while pregnant. This week, we explore why kidney stones occur during this special time, what you can do to prevent them, and the signs and symptoms to look out for. Pregnancy…
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Urine pH and Its Role in Kidney Stone Prevention
Why Too Low a pH is a Problem A lower urine pH (below 5.7) indicates that your urine is more acidic than it should be. That acidic environment increases the risk of uric acid stones, and it often accompanies low urine citrate, which also increases the risk of calcium oxalate…
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MSK and Kidney Stones: The Diagnosis You May Never Hear
MSK is a condition you’re born with. It affects the tiny tubes inside your kidneys that help carry urine out of your body. In MSK, the inner part of the kidney (called the medulla) forms small pouch-like sacs that look a bit like a sponge. These little sacs slow down…
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What’s the Deal with Oxalate Dumping?
More and more, I have patients coming to me wondering if they will experience crystals in their eyes or rashes all over their body if they lower their oxalate consumption. I’ve always been frustrated by the misinformation about oxalate and how so many of my kidney stone patients give up…
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Electrolyte Drinks—Do You Need Them?
Electrolyte drinks are having their moment—especially with all the powders, packets, and glow-in-the-dark bottles marketed to “keep you hydrated.” However, the truth is that most kidney stone patients don’t need them. These drinks often come with high sodium (which you’re trying to keep under 1,500mg a day) and added sugar…
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Menopause and Kidney Stone Risk
When women go through menopause, estrogen levels naturally decline—and that shift impacts more than just hot flashes or mood swings. Estrogen plays a significant role in how your body handles calcium—in your bones, blood, and, ultimately, your urine. Here’s what’s happening: This change is normal, but it means your kidneys…
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Are Your Loved Ones Sabotaging Your Diet?
Suddenly, your health changes feel weird. You feel like the odd one out. And the comments start rolling in: Oof. If this sounds familiar, you’re not alone. I’ve coached thousands of people through the Kidney Stone Diet, and I can tell you—this is one of the most challenging aspects of…
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The Ultimate Guide to Restaurant Eating
Going out to eat doesn’t have to be something you give up to prevent kidney stones. I’ve helped people stay stone-free for nearly 30 years, and not once have I told them to stop living their lives. That’s not the point of prevention. The only way to make lasting changes…
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The #1 Stone Prevention Goal You Should Be Focused On
When starting the Kidney Stone Diet® goals, I am often asked which goal should be the priority. My response is always fluids. You must drink enough fluids to produce 2.5 – 3 liters of urine daily. Below are common reasons people have low urine volume: Fluid Intake Issues Physical &…
“The Kidney Stone Diet is far more than just a diet; this plan is life-altering!”
“The group calls will transform you physically and emotionally. Once you start this journey, your health naturally improves. I have lost a total of 40 pounds and have consistently kept it off. The group calls are such support; this is more like family than a zoom meeting to stay accountable. Jill is far more than a nurse; she is a life coach. Her platform is invaluable.”
Kim J. | Kidney Stone Prevention Course
“The best decision I’ve made has been to join this group.”
“I have been working on weight loss for many years. This group has kept me on track and has helped my continued success with my weight loss.”
Kate L. | Group Calls with Jill
“I have been following the Meal Plan for about 6 weeks and I feel amazing.”
“Eating healthy has also encouraged me to go to bed earlier, so I am also getting more sleep. Because of that, I have been able to get up before work and exercise! So yes, the positive effects are spilling over into all areas of a healthy lifestyle.”
Jerry T. | Meal Plan Subscriber
“I have been a part of the group calls with Jill for the last 14 months, and they are essential to being so successful with the Kidney Stone Diet Prevention Plan.”
Sarah B. | Group Calls with Jill
“These calls are the gold of this program!!”
“I can’t say enough about how Jill knows just the right questions to ask us or how she prods us to think about what is going on in our lives.”
Monica K. | Group Calls with Jill
“I took the course with Jill, and my second 24 hour urine was MUCH better than the first.”
“She gives very practical information, and it WORKS. I was totally overwhelmed at first. I got very poor diet information from my doctors. Jill made it easy for me to understand, and I took it one day at a time. I still watch her videos when I need a tune-up. Jill is the best, and she really cares about all of us. Take the course—it will help you!!!”
Mark J. | Kidney Stone Prevention Course