New Year’s resolutions often promise a “brand new you,” but real, lasting change rarely happens overnight. In this episode, Audrey and Eden explore a more compassionate, evidence-based approach to goal setting, especially when it comes to eating more plant-based foods. From cozy hodgepodge dinners and mac-and-cheese-with-peas to the psychology of habit formation, they break down why progress beats perfection, how to set realistic goals that actually stick, and why your environment matters more than willpower. Whether you’re considering Veganuary, plant-based before six, or simply adding more fiber and plant protein to your meals, this conversation offers practical strategies you can use any time of year. In This Episode, We Cover Why New Year’s resolutions often fail—and what works better instead The difference between willpower and habit formation Why January 1st is not the only (or best) time to start making changes The value of choosing a yearly theme versus a rigid resolution How to set SMART goals for plant-based eating and lifestyle changes Why starting small and familiar leads to more sustainable success The role of food environment in shaping daily choices How to navigate plant-based goals when family or friends eat differently Progress over perfection, including the power of the 80/20 mindset Building community and support to make change easier and more enjoyable Practical Takeaways Start where you are. Take an honest inventory of current habits before setting goals. Be specific and measurable. “More plant-based” is vague; “bean-based dinners twice a week” is actionable. Focus on habits, not short challenges. Research shows it takes about 66 days for new behaviors to become habits. Design your environment for success. Stock your kitchen with foods that support your goals and limit those that don’t. Track progress in a way that motivates you. Paper, apps, photos, or weekly check-ins all work. Give yourself grace. One off day never erases weeks of progress. Example Plant-Based Goal Ideas Eat plant-based dinners 3 nights per week Try 2 new plant-protein recipes this month Swap beans for meat in one familiar meal each week Reach 25 grams of fiber on 3 days per week Prep plant-based breakfasts ahead of time for busy mornings Resources Mentioned SMART goals framework (Specific, Measurable, Attainable, Relevant, Time-limited) Download SMART goals resources Veganuary and plant-based-before-six style approaches Social media and online communities for plant-based recipes and support Final Thought Lasting change is not about being perfect—it’s about building habits that fit your life. Whether you start January 1st, March 11th, or any random Tuesday, small, intentional steps can lead to meaningful progress over time.

When it comes to protein, grams aren’t the whole story. Let’s explore the concept of the protein package and why the foods that deliver protein matter just as much as the protein itself. From hot pot dinners and homemade fried rice to gut health, fiber, inflammation, and environmental impact, this episode explores how plant-based protein sources offer far more than amino acids alone. It breaks down common myths about “complete proteins,” explains why fiber is foundational to health, and discusses the role of the gut microbiome in everything from metabolism to heart health. Whether you are fully plant-based, plant-forward, or simply curious about improving your health, this conversation offers practical guidance for choosing protein sources that support your body long term. In This Episode, We Cover What we mean by the “protein package” Why protein is never eaten in isolation How fiber, fats, vitamins, and phytochemicals shape health outcomes Plant-based vs. animal-based protein and cardiovascular health Gut microbiome benefits of fiber-rich foods Common myths about amino acids and “complete proteins” Why you do not need all amino acids in one meal Environmental considerations of protein choices How to transition to eating more fiber without GI distress Protein density, satiety, and why volume matters B12 and omega-3 considerations for plant-based eaters Key Takeaways Protein quality matters more than protein quantity alone Plant protein packages deliver fiber, phytochemicals, and minimal saturated fat Fiber supports gut health, inflammation control, and long-term metabolic health Animal protein may be more protein-dense per bite but comes with trade-offs Most people can meet protein needs with plants by eating enough variety and volume Transitioning to higher fiber intake should be done gradually Knowing your B12 and omega-3 sources is essential on a plant-based diet Listener Reminder You do not have to be perfect to benefit. Prioritizing plant proteins most of the time can meaningfully improve health, support the gut microbiome, and reduce chronic disease risk.

In this Thanksgiving-themed episode, Tracy and Eden welcome Nicole Brecht, founder of The Good Life Refuge in northern Colorado — a haven for more than 70 rescued farm animals and a community built on empathy, healing, and second chances. Nicole shares how her lifelong love for animals evolved into creating a full-scale sanctuary and a movement of compassion that transforms both animals and people. Over plant-based holiday favorites — from seitan roasts to coconut-curry casseroles — the trio explores what it really means to live your values, how personal connection inspires dietary change, and why education may be the most powerful form of rescue.   Key Highlights Nicole’s vegan awakening: how caring for one sick chicken led her to go vegan overnight. Inside The Good Life Refuge: home to 11 species — including cows, pigs, goats, alpacas, horses, and birds — supported by nearly 60 volunteers. Meet Conrad & Sarah, the turkeys: their quirks, intelligence, and a bittersweet reminder of how Thanksgiving can be reimagined with compassion. The power of gentle advocacy: Nicole’s inclusive philosophy welcomes everyone, no matter where they are on their plant-based journey. Education > Rescue: why one person shifting their diet can save ~400 animals per year. How to help: from donations to volunteering, board service, or simply spreading the word to keep the sanctuary sustainable. How to Support The Good Life Refuge Website: https://goodliferefuge.org Instagram: https://instagram.com/GoodLifeRefuge Facebook: https://www.facebook.com/GoodLifeRefuge Volunteer or donate: Visit the “Get Involved” section at https://goodliferefuge.org Learn more about Nicole Brecht:https://www.linkedin.com/in/nicole-brecht-a163535/ Recipe Mentions Eden’s family-favorite homemade seitan roll with leek-mushroom gravy Tracy’s classic plant-based stuffing Nicole’s potato–lentil–coconut curry casserole More to Explore How Not to Die by Dr. Michael Greger — evidence-based nutrition guidance The Joyful Vegan by Colleen Patrick-Goudreau — navigating the emotional and social aspects of living compassionately

In this episode, Tracy and Eden dig into one of the most common questions they get from patients: “Am I getting enough protein?” They bust myths, explain evidence-based recommendations, and share practical ways to hit your protein goals–without obsessing over every gram. From understanding how needs differ for athletes, older adults, and people recovering from illness, to exploring why plant proteins measure up just as well, this episode is full of science-backed takeaways and real-world tips. Whether you’re a weekend runner, a strength-training enthusiast, or just trying to eat more plants, this episode helps you find your protein sweet spot. Key Highlights Protein 101: The recommended daily range – 0.8–1.5 g/kg of body weight for most adults, up to 2 g/kg for specific needs like healing or strength training. Myth Busting: Yes, you can get all 20 essential amino acids from plants–no animal protein required. Who Needs More: Athletes, older adults, and people healing from injury or surgery often benefit from higher protein intake. Everyday Wins: A cup of black beans (15 g), half a block of tofu (20 g), oats, and even greens like spinach or broccoli all contribute to your total. Tools & Tips: Adding plant-based protein powders to smoothies or overnight oats can help close the gap if needed. Protein needs vary by activity: Endurance athletes often need more carbs, while strength trainers and older adults benefit from higher protein. Resources American College of Lifestyle Medicine P2P’s Plant-Based Recipe Generator (available on the podcast website) More to Explore Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function – NIH Guidance on Energy and Macronutrients across the Life Span – New England Journal of Medicine SWAP-MEAT Study – Comparing Plant-Based Meat Alternatives to Their Animal Counterparts The Impact of Plant-Based Dietary Patterns on Cancer-Related Outcomes: A Rapid Review and Meta-Analysis – NIH Stay Connected ✨ Follow us on Instagram💌 Subscribe to our Substack🌿 Visit our Website

In this bonus episode, Tracy and Eden dive into a groundbreaking new study from the American Journal of Clinical Nutrition on diet and cancer risk. Drawing from research, they explore how dietary patterns, particularly plant-forward choices, affect the incidence of common and less common cancers. Together, they unpack the data, highlight strengths of the study, and share their own reflections on what this means for cancer prevention and everyday choices. From the gut microbiome to dairy and hormone-driven cancers, they emphasize one consistent theme: eating more plants is a safe, simple, and powerful step toward lowering cancer risk. The conversation also shifts from data to daily life, including how to start swapping plant-based meals into your routine, navigating limited restaurant options, and even using tools like our Plant-Powered Recipe Generator to experiment with new recipes. And before you keep reading, subscribe to our all-new SUBSTACK! You will get extra tidbits of plant-based goodness, recipes, resources, and exclusive insights delivered straight to your inbox every week. You also cannot miss our all-new Recipe Reviser, the fastest way to turn your favorite dishes into plant-based perfection. One click, countless delicious possibilities! Key Highlights Strengths of the study and how lifestyle factors were controlled How diet patterns were categorized (vegetarian, vegan, pescatarian, semi-vegetarian) Significant reductions in cancer risk among vegans and vegetarians Dairy’s association with breast and prostate cancer The role of the gut microbiome, fiber, and prebiotics in cancer prevention Practical tips for transitioning toward a more plant-forward diet Societal shifts: moving celebrations away from meat and dairy-heavy norms Resources Study DOI Holy Guacamole (Vancouver) Vegan Cupcakes Take Over the World (cookbook) Blue Zones Physician’s Committee for Responsible Medicine Plant Powered Physicians Podcast Website (recipe generator) Submit your questions here Instagram: @doctorplantpodcast More to Explore Try a Meatless Monday or swap in one new plant-based recipe each week Use ChatGPT (or your favorite tool) to generate quick 30-minute recipes with new veggies  

In this episode, Tracy and Eden zoom out to explore the bigger picture of lifestyle medicine: what it is, how it works, and why it is a game changer in preventing and even reversing chronic disease. From defining the six pillars (nutrition, movement, sleep, social connection, stress resiliency, and avoiding harmful substances) to unpacking epigenetics and the role of community, the conversation shows how small, evidence-based changes add up to powerful results. Along the way, Tracy and Eden share personal stories, practical examples, and a vision for how society can make the healthy choice the easy choice. 👉 And before you keep reading, subscribe to our all-new Substack. You will get extra tidbits of plant-based goodness, recipes, resources, and exclusive insights delivered straight to your inbox every week. Key Highlights The six pillars of lifestyle medicine and how they prevent, treat, and even reverse chronic disease What lifestyle medicine is (and what it is not), and why evidence matters more than wellness fads Epigenetics explained: how lifestyle can “turn on” or “turn off” disease-promoting genes The role of lifestyle medicine in cancer, dementia, obesity, diabetes, and cardiovascular disease Why “progress, not perfection” is the real path to sustainable health change The power of social connection and community in preventing disease and promoting longevity How systemic changes, such as plant-based defaults in schools and stadiums, can shift culture toward health Resources American College of Lifestyle Medicine Balanced High Fiber Meal Guide More to Explore The Blue Zones Solution by Dan Buettner “Foundations of Lifestyle Medicine and its Evolution” (ScienceDirect) “The Impact of Plant-Based Dietary Patterns on Cancer-Related Outcomes: A Rapid Review and Meta-Analysis” (PMC) Have questions about the DGAs or curious what a plant-forward plate looks like? Submit them here or reach out via Instagram

In this episode, Tracy and Eden tackle one of the latest nutrition hot topics: seed oils. Are they truly harmful, or just the newest victim of diet culture’s cycle of ingredient “villains”? From omega-3 to omega-6 ratios, extraction methods, and the hype around alternatives like beef tallow, the conversation dives into what the science actually says and how to keep perspective in the kitchen. Along the way, Tracy and Eden share practical cooking tips, balanced swaps, and a reminder that context matters far more than a single ingredient. And before you keep reading, subscribe to our all-new Substack! You will get extra tidbits of plant-based goodness, recipes, resources, and exclusive insights delivered straight to your inbox every week. Key highlights: The difference between saturated, monounsaturated, and polyunsaturated fats and where seed oils fit in What research says about replacing animal fats with plant oils and its impact on mortality Omega-3 vs. omega-6 fatty acids and why the “ideal ratio” is more complicated than it seems The truth about seed oil processing, from cold-pressing to chemical extraction Why swapping seed oils for animal fats like beef tallow or lard is not a health upgrade Cooking tips for when to use olive oil, avocado oil, or seed oils and how to minimize overall oil use The bigger picture and how processed foods muddy the seed oil debate Resources: Fats and Cholesterol (Harvard T.H. Chan School of Public Health) Dietary Fat: Know Which to Choose (Mayo Clinic) Omega-3 Fatty Acids (National Institutes of Health Office of Dietary Supplements)   More to Explore: The 30 Minute Vegan by Mark Reinfeld Healthy Plant-Based Baking Swaps (Forks Over Knives) Yes, Avocado Oil is Good for You (Cleveland Clinic)   💬 Have questions about the DGAs or curious what a plant-forward plate looks like? Submit them here or reach out via our Instagram.

In today’s episode, Tracy is back just in time to dig into one of the hottest topics in nutrition: anti-inflammatory diets. She and Eden break down how chronic inflammation underlies everything from joint pain to heart disease, and how plant-based eating can help reverse the tide. From tofu bagels to seitan duck pancakes, this episode is as delicious as it is insightful.    Key highlights:  - What is an anti-inflammatory diet and why is it important?  - How your microbiome and fiber intake shape your health outcomes - The role of omega-3s, whole grains, and plant proteins in reducing inflammation  - Why even small dietary shifts (like swapping 3% of calories from animal to plant protein) can have a huge impact  - How anti-inflammatory diets influence arthritis, aging, gut health, energy, and more  Resources  Resources: Balanced.org Mediterranean diet for heart health (Mayo Clinic) Picking healthy proteins (American Heart Association) Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee osteoarthritis: a systematic review (NIH) The intestinal microbiota fuelling metabolic inflammation (Nature) Dietary fiber intake and all-cause and cause-specific mortality: An updated systematic review and meta-analysis of prospective cohort studies (NIH) More to Explore: Foods that fight inflammation (Dr. Frank Hu, Harvard Health Publishing) Fiber Fueled by Dr. Will Bulsiewicz The Blue Zones Kitchen by Dan Buettner Visiting the Vancouver area?Check out this delicious restaurant recommended by Eden: The Hestia Veggie (Vancouver, BC). Be sure to try the Crispy “Duck” Pancakes. 💬 Have a question you’d like us to answer on the show? Submit them here or reach out via our Instagram.

In this episode, Tracy and Eden welcome back Audrey Sanchez from Balanced.org for a deep dive into one of the most controversial –and consequential– aspects of U.S. nutrition policy: the Dietary Guidelines for Americans (DGAs). Together, they unpack how these guidelines are developed, the growing tension between science and politics, and what it all means for everyday eaters. From vegan buffets to burrito bowls, this episode balances flavorful inspiration with policy-level impact.  Key highlights:  How the Dietary Guidelines for Americans (DGAs) are developed, and who gets a seat at the table  The disconnect between science and simplification in national nutrition guidance  Industry influence, public commentary, and where bias creeps in - Why the 2025–2030 guidelines may look drastically different—and what’s at stake  The push to prioritize plant proteins, limit saturated fats, and promote water as the default beverage  What Tracy and Eden tell their patients when asked, “What should I eat?”    Resources:  “2025 Dietary Guidelines: Why the Reform Act Matters for Your Family, Your School, and the Future of Nutrition Policy” (Balanced.org) - 2020–2025 DGAs USDA.gov  Canada’s Food Guide (Government of Canada)  The Plate Method (MyPlate.gov)  More to Explore:  “Perspective: Challenges and Controversial Issues in the Dietary Guidelines for Americans, 1980–2015” (PubMed)  “Dietary Guidelines for Americans” (Center for Science in the Public Interest)  “US Dietary Guidelines for Americans—101” (Nutrition Coalition) - “New Thinking on Saturated Fat” (Harvard Medical School) The Vegan Buffet at Ching Dao and Table Mesa (Boulder, CO)  Have questions about the DGAs or curious what a plant-forward plate looks like? Submit them HERE or reach out via our Instagram!

In this episode, Audrey and Eden dive into the world of vegan baked goods—exploring everything from smart baking swaps to store-bought favorites. Whether you're a dessert devotee or a reluctant baker, there's something here for everyone. We break down how to replace dairy, eggs, and butter in baking, offer tips to improve your plant-based creations, and share some go-to recipes and products to satisfy your sweet tooth—without sacrificing your values or health goals.   Mentioned Recipes & Resources: Tracy's Peanut Butter Chocolate Chip Cookies Almond Cake by The Buddhist ChefA fluffy, easy-to-make cake that uses almond flour for a light texture and added fiber. Ube Pie by Sweet Simple VeganA creamy, coconut-topped pie made with frozen purple yam (ube) for a unique, colorful dessert. Vegan Cupcakes Take Over the World by Isa Chandra Moskowitz & Terry Hope Romero Sweet Loren’s Cookie DoughRefrigerated, ready-to-bake (or ready-to-eat!) cookie dough—perfect for a quick treat. Abe’s Muffins & Coffee CakesNut-free, school-safe vegan muffins, cakes, and snacks available at many major retailers. Daiya Vegan CheesecakeStore-bought, plant-based cheesecakes for a no-fuss dessert option.   Baking Substitutions Cheat Sheet: Egg Replacements: Binding: Flax egg (1 tbsp ground flax + 3 tbsp warm water), chia seed gel Leavening: Baking soda + vinegar, mashed banana Moisture/Richness: Applesauce, silken tofu, mashed avocado Dairy Replacements: Milk: Almond, soy, oat, or any plant-based milk Butter: Plant-based butters, coconut oil (in moderation) Buttermilk: Plant milk + 1 tbsp vinegar or lemon juice Creams: Coconut cream, blended cashews Tips for Vegan Baking Beginners: Start familiar – Try veganizing recipes you already know and love. Make one swap at a time – Don’t overhaul everything on your first try. Understand ingredient roles – Know if an egg is for binding, leavening, or moisture. Measure carefully – Baking is chemistry, so ratios matter. Let batters rest – Especially when using alternative flours or no gluten.  

In this episode, we're joined by Audrey Lawson-Sanchez (Executive Director of Balanced.org) to talk about the health and environmental risks of processed meats, why they're still so common on school and hospital menus, and how to start making simple, satisfying swaps. From evidence-based insights to easy plant-based alternatives, we cover everything from Beyond sausages and tempeh bacon to jackfruit, carrot hot dogs. Resources Balanced.org Rainbow Plant Life IARC Processed Meat Classification (2015) Gonzalez et al., Food Research International (Review on meat and cancer) Zang et al., British Journal of Nutrition (2023) – Processed meat and chronic disease NCI et al., International Journal of Environmental Research and Public Health – Processed meat and depression Lightlife Tempeh Bacon Jack & Annie’s – Jackfruit-based meat alternatives Simple Truth Eggplant Bacon Sweet Earth Benevolent Bacon

In this episode, Eden is joined by Audrey Lawson-Sanchez, Executive Director of Balanced, to explore the often-overlooked impacts of poultry consumption—from health and nutrition to antibiotic resistance, food safety, and environmental concerns. They discuss nutrition and health implications, factory farming risks, pandemic potential, and how menus can move beyond chicken to healthier, more sustainable options. It's all about progress, not perfection—and this conversation is packed with practical tips, favorite swaps, and big-picture insights.   Resources  "What’s Wrong With Factory Farming?" – Public Health Ethics (2015) We Are the Weather by Jonathan Safran Foer You Are What You Eat – Netflix docuseries The Smell of Money – Documentary on factory farming Products Mentioned Meati Foods Daring Foods Banza Pasta Butler Soy Curls Rebellyous Foods

We're talking all things eggs — why prices are up, what bird flu has to do with it, and how to swap them out with delicious, plant-based alternatives for cooking and baking. 🍳🌱   Season 1 Episode about eggs   Sources: NIH: Choline in Plant Foods USDA: Bird Flu Updates FDA: Bird Flu in Dairy   Products & Companies Referenced: FOLKE (Vancouver) Watercourse Foods (Denver) JUST Egg Bob’s Red Mill Wonder Eggs Vegan Cupcakes Take Over the World

In this episode, we'll explore the science and practicalities of plant-based eating for older adults—covering everything from nutrition, muscle preservation, cognitive health, and longevity strategies inspired by the Blue Zones. Topics Covered: How to make plant-based meal prep easy and enjoyable Is it safe to go plant-based at any age? Nutrients to watch: Protein, Calcium, B12 How diet and movement work together to prevent sarcopenia and cognitive decline Lessons from The Blue Zones—what the world’s longest-living people eat and do daily Practical resources: meal delivery services and building community support References & Studies Mentioned: The Blue Zones Documentary – Netflix How Not to Age by Dr. Michael Greger – Book Link MicroRNA & Plant-Based Diets Study – Liu et al. (2020) Precision Clinical Medicine – Read Here Nutritional Prevention of Cognitive Decline Study – Dominguez et al. Nutrients Journal – Read Here Lessons from the Blue Zones & Lifestyle Medicine – Cruzi et al. American College of Lifestyle Medicine – Read Here Practical Resources: Meal Delivery Services: Purple Carrot, Whole Harvest, Vistro Insurance & Medically Tailored Meals: Check if your health plan covers plant-based meal services Find a local plant-based community: Meetup | PlantPure Communities

Is it safe to stay plant-based during pregnancy? This episode explores the latest research and share practical tips to help you confidently navigate a plant-based pregnancy. Learn about key nutrients, managing morning sickness, and the surprising benefits of plant-based diets for moms and babies.   References: Adherence to plant-based diet during pregnancy and risk of gestational diabetes: a prospective birth cohort study Prepregnancy Plant-Based Diets and Risk of Hypertensive Disorders of Pregnancy

In this bonus episode, we dive into the world of plant-based dinners, sharing our favorite go-to meals, comfort food classics, and practical tips to simplify your cooking routine. Whether you’re a seasoned pro or just starting your plant-based journey, there’s something for everyone!

In this episode, we're learning from Dr. Noemi Adame, also known as the "Veggies Over Pills" doctor. Dr. Adame shares her inspiring journey to plant-based living and how she integrates this lifestyle into her pediatric practice. From tips on fueling active families to addressing common myths about protein, dairy, and fruit, this conversation is packed with actionable insights for parents and health enthusiasts alike. Plus, hear about her innovative programs like Camp Veggie, designed to teach kids about the connection between food and wellness.  Resources Mentioned: Visit Dr. Adame’s practice: www.culverpediatrics.com Follow @CulverPeds on Instagram and Facebook for more updates.

In this episode, we’re diving into one of the most practical meals of the day—lunch! Join us as we share our favorite go-to plant-based lunch ideas, from fresh avocado toast and hearty baked potato soup to quick wraps and satisfying smoothie bowls. Whether you’re packing a lunch for work, looking for school-friendly options, or grabbing something on the go, this episode is packed with tips to make plant-based eating easy, nutritious, and absolutely delicious.   Loaded Baked Potato Soup Recipe   Ingredients:2 tsp olive oil1 medium yellow onion3 garlic cloves5 large russet potatoes4 cups vegetable broth4 tsp vegan butter1 cup nondairy mil½ cup vegan sour cream¼ cup chives½ cup vegan cheese4 slices plant based baconBroccoli (1-2 heads) Saute onions and garlic in oil for a few minutes. Boil potatoes in water until soft. Add onions, garlic, potatoes, and vegetable broth to slow cooker. Cook on medium for about 6 hours. Cook bacon. Roast broccoli at 400 for 20 minutes. Combines remaining ingredients with potatoes in crock pot and enjoy!   Quick guide to meals mentioned: Trader Joe’s Frozen Fried Rice with Tofu: A quick meal made by adding tofu to Trader Joe's frozen fried rice—perfect for an easy, satisfying lunch from the freezer. Avocado Toast with Hummus and Toppings: A versatile avocado toast featuring homemade hummus, half an avocado, tomato, pepitas, and chia seeds, all layered on toast. Tracy also shares her version with sourdough, vegan mayo, vegan cheese, avocado, and an "everything but the bagel" seed mix. Loaded Baked Potato Soup: A warm, comforting baked potato soup made with plant-based cheese, cream, smoky tempeh "bacon bits," and broccoli. Perfect for a thermos-friendly lunch in colder months. White Bean and Spinach Stew with Vegan Sausage: A hearty white bean stew with spinach and vegan sausage, ideal for a crockpot meal that can be portioned for multiple lunches. PBJ Variations: A classic peanut butter and jelly sandwich with a twist, like using fresh blueberries instead of jelly or adding chopped fruit with peanut butter for a quick, nutritious option. Falafel and Hummus Wraps: An easy, customizable wrap using falafel, hummus, leftover sautéed veggies, or chickpeas. Can also include rice and any preferred sauce for extra flavor. Spinach and Vegan Cheese Quesadilla: A quick quesadilla filled with beans, spinach, and vegan cheese, topped with salsa or avocado for added nutrients. Taco/Nacho Bowls with Canned Chili: A simple lunch bowl with crumbled tortilla chips, canned vegan chili (like Amy’s), vegan cheese, sour cream, and optional toppings like salsa or "bitchin’ sauce." Smoothie Bowls with Toppings: A smoothie bowl made with plant-based milk, fruits, kale, granola, and nut butter, providing a refreshing yet filling option for a plant-based lunch. DIY Big Salad from Salad Bar: A “big salad” with greens, grilled tofu, beans, seeds, and other veggies, often found at salad bar restaurants like Mad Greens or Sweetgreen for a well-rounded plant-based meal. Peanut Butter & Banana/Apple Fruit Bowl: A quick fruit bowl with seasonal fruits like apples and bananas, topped with peanut butter or other nuts/nut butters. Quick Mediterranean Bowl (Hummus & Dolmas): A Mediterranean-inspired option featuring hummus, falafel, dolmas, or grape leaves—easy to find at Mediterranean restaurants.

We’re back with part 2 of our episode on menopause with Dr. Michelle Tollefson! In this episode, we dive into everything from plant-based lunch ideas to the essential role fiber plays in gut health. Dr. Tollefson offers invaluable insights into how how fiber-rich diets support overall health, reduce inflammation, and fuel the gut microbiome. We also cover the impact of glycotoxins, the importance of fermented foods, and how a healthy diet promotes sexual health and well-being during menopause.

Join us as we dive into a vital conversation on women’s health with Dr. Michelle Tollefson, a leader in lifestyle medicine and women’s wellness. In this episode, we discuss everything from navigating menopause and perimenopause to the powerful role of plant-based diets in supporting cardiovascular, brain, and bone health. Dr. Tollefson shares her personal journey, evidence-based strategies for thriving beyond menopause, and practical tips on how to make simple dietary changes that can have a profound impact on your health. Whether you’re experiencing menopause, supporting someone who is, or just interested in women’s health, this episode is packed with insights you won’t want to miss! Listen now to discover how to harness the power of nutrition and lifestyle for optimal health and longevity.   Learn more about Dr. Michelle Tollefson  Find her book: PAVING a Woman's Path Through Menopause and Beyond