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Many of the leading causes of death are preventable through a plant-based diet. But how exactly do we optimize our diet? Dr. Michael Greger, the bestselling author of How Not to Die, shares his top tips for how to minimize our chances of premature death and eat healthfully with the help of the Daily Dozen checklist.   Show Notes: The amazing story that led Dr. Greger onto the path of lifestyle medicine and plant-based eating How a plant-based diet helped Dr. Greger’s grandmother recover from end-stage heart disease Chronic diseases that are lifestyle related rather than genetic-based What most chronic diseases have in common How to incorporate the daily dozen into your life for improved health The spices that are superfoods, and how to consume more of them What you might not have known about garlic and turmeric The difference between fresh and dried herbs and spices Dr. Greger’s technique for consuming spices daily without taking lots of capsules/pills How Dr. Greger decided on what to include in the daily dozen Caraway Home (use code plantpoweredkitchen at checkout for 10% off)  Organifi (use code plantpower at checkout for 20% off )   Resources: Dr. Greger’s Website The Daily Dozen Resources Dr. Greger’s Books

Learn how to make an impact for animals from one of the greatest farmed animal advocates of our time: Milo Runkle. Milo is a longtime changemaker who founded Mercy For Animals at the age of 15. For two decades, he oversaw the organization’s growth into a leading international force in the prevention of cruelty to farmed animals and the promotion of compassionate food choices and policies and raised over $130 million to help expand farm animal protection work across the globe. He shared his journey, experience, and advice based on his decades of experience with many different forms of advocacy and practicing effective altruism.   Show notes: Milo’s story of growing up in a remote area and immediately connecting with animals What it was like to grow up in a family of hunters, trappers, and fisherman The life experiences that set Milo on the path of fighting for the wellbeing of animals The shocking school experience that ended up connecting Milo to one of his greatest supporters The importance of finding a support system to help you with your mission How Michelle was inspired by Mercy For Animals The early days of Mercy For Animals and how it grew from local to international over two decades Milo’s advice for people who have a hard time with change Why it’s important to listen to people who don’t agree with you How practicing compassion and unconditional love can help you find potential allies and partners where we might not have before What helped Milo to narrow the focus of the organization Why joy, love, and fun is at the core of the work at MFA Moving from talking about the WHY to the HOW when it comes to helping animals and ending factory farming The advice Milo has for anyone who feels lonely in their beliefs and doesn’t know where to start  Thank you to our sponsors Caraway Home (carawayhome.com/plantpoweredkitchen or use code plantpoweredkitchen for 10% off at checkout) and Organifi (organifi.com/plantpower or code plantpower for 20% off your order)   Resources: Mercy For Animals Instagram Mercy For Animals website Mercy For Animals Book

A few years and many lifestyle changes have gone by since the last time we’ve done an episode all about budgeting, and it was time for an update! Inspired by Toni’s new book, this episode covers our newly updated tips for saving time and money while encouraging a healthy, plant-based lifestyle for the whole family.   Show Notes: The story of how Toni has become budget conscious How to be smarter and more efficient in the kitchen What changes when you are cooking and budgeting for a family instead of just yourself Time and budget-friendly planted-based meal and snack ideas for the whole family Leave a podcast review and send a screenshot to toni@plantbasedonabudget.com for a chance to win 1 of 3 copies of Toni’s new book Plant-based myth busting: you do not have to be wealthy in order to live a healthy plant-based life The cheapest foods on the planet - they’re all plant-based! Toni and Michelle’s best tips for budget-friendly plant-based grocery shopping The best items to buy from bulk bins & how to store them Which items are actually more expensive from bulk bins Toni’s favorite mindset tip for sticking to a budget + a story from her new book The one thing that has saved Michelle and Toni the most amount of money on food The price difference at different stores & organic vs. conventional prices Toni’s top tip for creating meal plans that don’t waste leftover ingredients  Toni & Michelle’s best tips for saving time in the kitchen Why a pressure cooker is life-changing The importance of learning how to store your fruits, vegetables & herbs properly Why you should be checking the price per ounce when buying food Why you should consider buying store brands Cooking and meal swapping with friends Thank you to our sponsors Caraway Home (https://www.carawayhome.com/plantpoweredkitchen/ or use code plantpoweredkitchen at checkout for 10% off) and Organify (https://www.organifishop.com/pages/plantpower or use code plantpower at checkout for 20% off)   Resources: Michelle’s YouTube video: Bulk Bin vs. Packaged FACE-OFF! Budget Grocery Shopping Check out out budget-friendly meal plans YouTube Video: How to Make Produce Last Longer & Reduce Waste 7 Days - Fast Food Vegan Pre-Order Toni’s new book until March 6th, 2023! Leave a podcast review and email a screenshot to toni@plantbasedonabudget.com for a chance to win 1 of 3 copies of Toni’s new book!

Amber Allen is a YouTuber and mom of 3 kids and 3 rescue dogs who strives for balance by living as low waste as possible while still eating wonderful food and having fun. She’s on a mission to show the world that small changes can have a big impact, and she’s on the show to tell us all about how!   Show Notes: Amber’s mission of raising her family with a low-waste, plant-based lifestyle How Amber started living plant-based, and how she accidentally became low-waste How Amber got started growing her own food in a tiny urban apartment Amber’s best tips for living a budget-friendly, sustainable plant-based lifestyle The value of training, repurposing, & how to find people items to trade/repurpose How to select the best second-hand products, and when to buy new items A vegan who wears leather? Learn the story of why it was a more sustainable decision. Making intuition-based decisions rather than trying to find the “rule” about what is most sustainable or vegan Unusual things that Amber does to save money and live sustainably DIY laundry detergent that lasts all year How to use reusable toilet paper How to help reduce food waste by buying expiring/recently expired food at supermarkets How to give plastic fruit/veg supermarket containers another life The energy and work required to grow and preserve food Amber’s strategy to prevent food waste at home How to normalize “strange” foods for young children The importance of creating an environment where healthy foods/cooking is easier than grabbing convenience foods or takeout How to make your own plant-based convenience foods to have on hand (broths, pressure cooker meals, meal prepping) A guide to consciously giving and receiving sustainable gifts How Amber and her husband got out of $70 000 of debt The difference between frugality and being cheap Thank you to our sponsors Ritual (get 10% off at ritual.com/plantpowered) and Caraway Home (get 10% off at carawayhome.com/plantpoweredkitchen or use code plantpoweredkitchen at checkout)  

At 86 and 56, Ann and Jane Esselstyn are pictures of ageless health and vibrancy and spend their days hiking, doing yoga, gardening, cooking, and spreading the message that diet is the key to living a happy, strong, and disease-free life. They’re sharing their best tips for plant-based health in this episode!   Show Notes: Why and how the Esselstyns decided to make the shift toward plant-based eating What it was like to transition kids onto a plant-based diet How to make a plant-based diet appealing to kids that don’t want to make the switch Tips for when children refuse vegetables Jane and her family’s experience eating plants for fuel as competitive swimmers How the whole family eventually embraced the plant-based lifestyle that Dr. Esselstyn wanted the family to adopt About Jane and Ann’s book and why they wrote it Jane and Ann’s empowering message for women How a plant-based lifestyle can support women’s health How to make healthy, plant-based food choices feel automatic when you are short on time Go-to healthy & plant-based breakfast recipes for busy families The secret to making plant-based bowls delicious Thank you to our sponsors Paw Co (www.mypawco.com) and Caraway Home (www.carawayhome.com/plantpoweredkitchen or use code PLANTPOWEREDKITCHEN for 10% off) Resources: Book: Be A Plant-Based Woman Warrior: Live Fierce, Stay Bold, Eat Delicious Jane’s Instagram  Jane’s YouTube Related Episodes: Fire Station Goes Plant-Based with Rip Esselstyn How to Prevent & Reverse Heart Disease by Eating a Plant-Based Diet with Dr. Esselstyn

Registered dietician nutritionist Nisha Melvani join us on the Plant-Powered People Podcast for a nutrition Q&A. She has a Masters in nutrition education from Columbia University, she's a graduate of the Natural Gourmet Institute, and has a wealth of practical knowledge about how to thrive on a vegan diet.   Show Notes: About Nisha and her journey towards studying a Masters of nutrition at Columbia University How and why Nisha transitioned into plant-based living Nisha’s experience living in Jamaica, England, Montreal, and New York What Nisha learned from her Indian heritage and how it influences her plant-based cooking The challenges that Nisha encountered when transitioning to plant-based living & the conflicting information that she learned in nutrition school The truth about the protein obsession, and what people should really obsess over in their diets Meeting protein needs on a plant-based diet throughout each phase of life Why our bodies need protein & how to eat enough plant-based protein The relationship between protein and bone health Protein-rich plant foods & how many servings to eat per day Lectins & the importance of soaking dried legumes What you need to know about cooking beans in a pressure cooker Some of Nisha’s favorite easy, fast, & healthy plant-based protein bowl recipes Why fiber is essential & how to properly introduce more fiber into the diet to prevent bloating and discomfort What is enough water intake & why you should drink more water when increasing your fiber Why it’s important to chew slowly How more fiber can help build a stronger gut lining, diabetes, and more The calculation you need to know to understand the fiber content in processed foods Why iodine is essential & how to get it on a plant-based diet Iodine’s importance during pregnancy Iron-rich plant-based foods & how to get enough on a plant-based diet Tips to get rid of the aftertaste in tempeh The benefit of fermented foods vs non-fermented foods Why it is important to consume healthy fats & plant-based fat sources The importance of maintaining the joy of eating The meaning behind “cooking for peanuts” Thank you to our sponsors Caraway Home (https://www.carawayhome.com/plantpoweredkitchen/ or code plantpoweredkitchen at checkout for 10% off) and Bootstrap Farmer (https://www.bootstrapfarmer.com/)    Resources: Legumes Recipes: Plant Based on a Budget Legumes Recipes: World of Vegan Legumes Recipes: Cooking for Peanuts Nisha’s Instagram Nisha’s website for printable recipes Related Episodes: #75: Gut Health & Why it Matters With Dr. B #76: Fiber 101 With the Gut Doctor

Today, Adam Sud is a plant-based coach who has helped hundreds of people reclaim their health - but it wasn’t always that way. Adam spent years of his early adulthood addicted to fast food, suffering from substance abuse, severe depression, type II diabetes, high blood pressure, severed relationships, and more. Along with his amazing story, he shares meaningful insights and his best tips for reclaiming our health in a sustainable way. Trigger Warning: This episode discusses suicide, addiction, and topics related to severe depression. Show Notes: Adam’s experience growing up as a 7th generation Texan in the 80s-90s The experiences that impacted Adam growing up and how that affected how he thought about himself How Adam developed a problematic relationship with food How Adam’s ADHD diagnosis led to substance abuse Adam’s experience with Adderall and the social, physical, and mental implications How Adam became addicted to Adderall, and how that addiction shifted to fast food How a 7-day retreat by Rip Esselstyn planted the seed for a shift towards a healthy plant-based lifestyle The moment that changed everything for Adam and became a turning point The power of words, their long-term impact, & the importance of compassionate language Adam’s experience with rehab & the power of the diagnoses he got while there How Adam’s plant-based journey began with a hamburger How to re-program your dopamine system to want healthy foods The mindset that allowed Adam to achieve sustainable positive change The importance of creating a system that works for you when trying to make a positive lifestyle change The simple meal plan that helped Adam reverse type 2 diabetes, heart disease, and more What Adam believes addiction recovery should actually be about, and how plant-based nutrition plays a role in that What Adam wants people to understand about making healthier choices Diet culture vs. nutrition Healthy/unhealthy food choices vs. healthy/unhealthy food patterns The problem with considering certain foods good/bad The outlook towards habit change that gives you permission to start over  Why you don’t need to challenge yourself with massive or radical goals in order to create positive habits The mindset that is key for lasting habit change How to get yourself into a positive feedback loop when trying to make changes in their life How to help people experiencing depression, substance abuse or addiction issues Thanks to our sponsors Plantbasedmealplan.com with PawCo Food (get 50% off your first box at here). Resources: Free one-week meal plan Vegan Registered Dietitians Plant-Based on a Budget cookbook 15 Must-Read Plant-Based Health Books Inspiring Must-See Documentaries How Not to Die — The Daily Dozen Checklist Related Episodes: Ep. 65 - Mastering Diabetes with Cyrus Khambatta Ep. 84 - Reversing Diabetes with Robby Barbaro Ep. 23: 150 pound weight loss journey to health through dog adoption with Eric O'Grey Ep. 53: Reversing Disease through Plants with Gina House

Freya Cox was the first vegan contestant on The Great British Bake Off, showing the world that vegan baking can be as good—and even better—than baked goods made with animal products. On this episode, she shares the details of her new book Simply Vegan Baking, and she dishes out lots of plant-based baking tips for fellow home bakers!   Show Notes: How Freya became a vegan baker The meal that got Freya to go vegan Freya’s impulsive application to The Great British Bake Off Freya’s tips for vegan bakers who want to be on the show How Freya prepared for the show while balancing work, school, and taking care of her animals How Freya’s vegan morals prevailed even when baking challenges would have been easier made non-vegan How Freya’s experience on the show influenced her career and ignited the drive to write her cookbook The recipe that took Freya the most tries to make into a vegan replica Freya’s favorite vegan baked good recipe from her cookbook and the show The impact that Freya had on others on The Great British Bake Off A peek behind the scenes of the show Freya’s biggest struggles with vegan baking both at home and on the show The practical tips for common vegan baking substitutes like aquafaba, cream or tartar, and more The secret to making amazing vegan meringue Why egg replacements rarely work the same as eggs and what to do about it What you need to look for in vegan butter Why Freya always uses soy milk as plant-based milk in cakes How to pick the right plant-based milk for your recipe Tips for using agar-agar as a vegan gelatin substitute What’s next for Freya’s vegan baking career Thank you to our sponsor Caraway Home (check out their cyber season event)    Resources: Freya’s book Simply Vegan Baking Freya’s Instagram

Dan Buettner is an award-winning journalist and producer at National Geographic who has spent most of his life identifying and studying “blue zones” - the 5 areas of the world where people live the longest, with the lowest disease rates. Today he’s telling us all about how a plant-based diet ties into their health and longevity.   Show Notes: Dan’s unique stories from his many quests and expeditions with National Geographic Dan’s experience with archeological expeditions What is a blue zone? How Dan discovered the 5 blue zones and why they got the name “blue zones” The characteristics the people in blue zones Carbohydrates: the confusion and why you shouldn’t be afraid of them The difference between good and bad carbohydrates How the Standard American Diet came to be How the Standard American Diet ended up including so much added sugar Why it can be so difficult to make diet changes even when we know something is bad for us The role our environment and community play in our health Blue zone-like habits that you can incorporate into your life without travelling anywhere Why Dan transitioned into a plant-based lifestyle as a result of studying blue zones How to make it easier for others to make more plant-based diet choices The importance of surrounding yourself with people that inspire your health goals Some simple guidelines for adopting a healthier, plant-based lifestyle A little challenge for you to start incorporating healthy, delicious recipes into your life long-term Evidence-based tips to get young, picky eaters to eat vegetables Healthy cultural ways of eating that we should take note of About Dan’s new book Thank you to our sponsors Caraway Home and Yai’s Thai (use code PLANTPOWER at checkout for 20% off at yaisthai.com)   Resources: Dan’s books Dan’s Instagram Dan’s Website Plant-Based On a Budget Holiday Resources World of Vegan Holiday Resources

Robby Barbaro is a diabetes coach, educator, author, and international speaker who has been living with type 1 diabetes for more than twenty years. He now helps countless people improve their insulin sensitivity and gain more control over their metabolic health through Mastering Diabetes, and we’re excited to chat with him today!   Show Notes: Robby’s journey with type 1 diabetes Robby’s experience with acne, plantar fasciitis, and more How Robby decided to turn to nutrition and lifestyle to help his diabetes Robby’s experience with the ketogenic diet and other diets The plant-based diet that helped improve Robby’s insulin sensitivity by 900% Why it is so important to improve insulin sensitivity The 4 components of the “Mastering Diabetes” plant-based method How to set yourself up for long-term success What you can do to become more insulin sensitive A simple explanation for what insulin resistance is How does eating different types of fats affect our bodies? Suggested ratios of carbs, fats, and protein in an insulin-sensitivity-improving diet What you should know about coconut oil How animal products impact someone who is living with diabetes The difference between insulin-dependent and non-insulin-dependent type 2 diabetes The tests that you should get if you’re living with any form of diabetes The importance of accountability for the things that matter to you Robby’s tips for how to start making positive changes Examples of plant-based shifts to make in your breakfast and lunch meals How removing foods from your diet can change your taste buds How physical activity impacts your insulin sensitivity The signs of type 1 diabetes and when to get checked out Thank you to our sponsors Caraway Home and Yai’s Tai (use code PLANTPOWER at checkout for 20% off at yaisthai.com)   Resources: E65 Preventing & Reversing Diabetes with Cyrus Khambatta Robby’s Famous Reel on Coconut Oil Robby’s Instagram Mastering Diabetes Website The Mastering Diabetes Podcast The Mastering Diabetes Book Mastering Diabetes YouTube

Get a sneak peek at what’s to come this season on the Plant Powered People Podcast, plus get to know Michelle and Toni beyond podcast interviews!   Show Notes: Learn the new direction Toni and Michelle are taking with the podcast A sneak peek of who to expect on the next episodes! Exciting and in depth updates from Toni and Michelle How Toni and Michelle have been growing their businesses Proud friend moment- what Toni is proud of Michelle for Knowing when to get support in your business The benefits of therapy, business coaching, and self-care The importance of learning new things, and what Michelle and Toni are learning Toni’s exciting gardening updates How Toni is creating healthy habits What Toni and Michelle are loving lately We’re going there: bidets and reusable toilet paper Why you should pick up some passionfruit and rambutan Toni’s favourite recent musicals How Fitbit is helping Toni stay active How Michelle has been making bubble tea at home Thank you to our sponsors Caraway Home (carawayhome.com/plantpoweredkitchen or use code plantpoweredkitchen at checkout) and Yai’s Tai (use code PLANTPOWER at checkout for 20% off at yaisthai.com)   Resources: EP #50: Guide to Preparing for the Holidays EP #5: Surviving the Holidays Vegan candle guide Buy vegan boba

How do you reduce food waste, motivate yourself to cook healthy food at home, and keep your kitchen clean? Kristen Hong, author of Fridge Love and expert at organizing fridges and pantries is on the show to share her best tips for making food storage easy and fun!   Show Notes: How Kristen got into organizing fridges and food saving What is a nutritarian? The amazing benefits that you can expect once you start organizing your kitchen How setting aside 15 minutes per week to organize your fridge can change the way you eat and reduce food waste How you can unlock a new way of thinking about food and your fridge How to get started with organizing your fridge How to bring intention into your fridge How to start organizing with what you already have at home When to upgrade your storage containers The benefits of “buy nothing” groups What to think of and do before you get started organizing your fridge Tips for deep cleaning your fridge The importance of showcasing your produce & avoiding putting it in the crisper drawers Best ways to store produce for maximum shelf life Container recommendations for fridges and freezers How Kristen navigates having an omnivore fridge while being vegan Tips for organizing your pantry & creating one if your kitchen doesn’t have pantry The importance of recognizing what works best for you when organizing your kitchen Thank you to our sponsors Maxine’s Heavenly (use discount code PLANTS25) and AMARA    Resources: Kristen’s Instagram  Kristen’s Website

How can you convince your family to go plant-based with you? Harley Quinn Smith is an actress and outspoken vegan lifestyle advocate who did just that through leading with kindness and compassion, and she’s here to share her story with us!   Show Notes: Harley Quinn’s journey from being a musician to becoming an actress How Harley Quinn gradually went vegan and started to bring her father on board What it was like adopting a bunny from the shelter & helping her heal from trauma How Harley Quinn’s dad went vegan after suffering a heart attack Sharing graphic images of animal cruelty vs. leading with compassion when talking about veganism How Harley Quinn’s dad inspired others to make lifestyle changes after his heart attack The importance of knowing your audience when you’re talking about becoming plant-based What it’s like to have a family that is also vegan Why and how Harley Quinn started her podcast with her dad The journey of Harley Quinn’s boyfriend going from eating a lot of meat to becoming a pescatarian The power of going to farm sanctuaries Thank you to our sponsors Maxine’s Heavenly (use discount code PLANTS25) and AMARA (use discount code PLANTPOWER)   Resources: Harley Quinn’s Instagram  

How do you find the best vegan snacks at a theme park? Russell Heiman, aka @rollercoastervegan travels the world adding to his 590+ list of roller coasters ridden, and they find the best vegan snacks in the process. They’re on the show to talk about their best theme park tips! Podcast website: http://plantpoweredpodcast.com Show notes: https://plantbasedmealplan.com/ep-80 Show Notes: How Russell conquered their fear of heights through roller coasters and unlocked a new passion Russell’s journey to becoming plant-based How to find good vegan food at theme parks How to plan out a trip to a theme park, near or far Vegan food options at Disneyland Maintaining vegan values &  theme parks that have live animals What to do when your family plans a trip to a theme park with live animals Some of the best theme parks to visit worldwide The different types of rides and roller coasters around the world Tips for staying safe & healthy during theme park visits Tips for sticking to a budget while on a theme park trip How to find discounted admission & bulk deals for theme parks Tips for making waiting in line fun & productive Spooky abandoned theme parks & what happens to them Russell’s Instagram Thank you to our sponsors Maxine’s Heavenely and Caraway home/plantpoweredkitchen or use plantpoweredkitchen Thank you to our sponsors Maxine’s Heavenly (use discount code PLANTS25) and Caraway Home (use discount code PLANTPOWEREDKITCHEN)   Resources: Vegan Disneyland Guide Best Vegan Food at Disneyland (Video) Toni’s YouTube Video: What I Ate Vegan at Disneyland + Food Prices

How can you improve the health of an entire fire station? Rip Esselstyn joined the fire department after 10 years as a professional plant-based triathlete, and that’s exactly what he did! Now, Rip empowers the masses to take control of their health through his books, podcast, food brand, and more.   Show Notes: The Esselstyn family’s journey from consuming the Standard American Diet to becoming leaders in the healthy plant-based living space Learning to cook tasty plant-based meals The evolution of plant-based resources How & why Rip got into firefighting after being a professional athlete & communications graduate The lifesaving event that led Rip to start helping firefighters eat healthier & plant-based What it’s like to be a firefighter & the kinds of calls they get The contrast of witnessing the consequences of poor diet choices while his father’s work focuses on reversing them through plant-based nutrition Rip’s shift from saving fire victims to helping firefighters live healthier lives The amazing benefits that Rip’s friend experienced after 28 days of healthy plant-based eating How small group challenges can influence us to live healthier Simple & healthy meal ideas from the fire station A summary of what Rip’s books are about & who they’re for Thank you to our sponsors Maxine’s Heavenly (use discount code PLANTS25) and Karviva Beverages. Note: most Karviva drinks are fully vegan, but they have a few that aren't. Their Ace sport drink line is not vegan).    Resources: Rip’s books Plantstrong.com Plantstrongfoods.com Plantstrong Podcast

Imagine eating dozens of vegetables worth of nutrients, but only within a few bites? That’s what you can do when you eat sprouts! Doug Evans, serial entrepreneur and author of “The Sprout Book” is here to tell us everything there is to know about sprouting.   Everything you need to know about sprouts Growing your own food at home with sprouts How Doug’s family history of illness influenced his journey How meeting a vegan lady sparked his “cold cucumber” moment Doug’s philosophy around making diet changes How moving to the desert changed Doug’s access to fresh food The shocking nutrient density of sprouts How to grow your own sprouts in the space of a shoebox How sprouting reduces the risk of contamination Why sprouts are so much more expensive at the grocery store  The nutritional benefits of broccoli sprouts vs full grown broccoli How to start sprouting with seeds, jars, and cheesecloth The best seeds to sprout for beginners The best ways to make sprouts delicious & Doug’s signature sprout dish How to get creative with your sprouts The amazing environmental benefits of sprouting vs. farming full vegetables How sprouts can help give access to food in even food deserts Thank you to our sponsors Maxine’s Heavenly (use discount code PLANTS25) and Karviva Beverages. Note: most Karviva drinks are fully vegan, but they have a few that aren't. Their Ace sport drink line is not vegan).    Resources: The Sprout Book by Doug Evans Doug’s Website Doug’s Instagram

How can you make sure you always have delicious, healthy, plant-based food ready for you to eat when you need it, without spending hours meal prepping every week? Danielle Brown, AKA the creator of Healthy Girl Kitchen, is on the show today to tell us, and share all her healthy eating tips!   Show Notes: How Danielle became a full-time vegan food blogger Danielle’s journey to becoming plant-based The amazing benefits Danielle experienced from going plant-based & focusing on healthy food Why Danielle decided to become a health coach The importance of understanding your WHY for going plant-based  How having answers to the most common questions about your lifestyle change can help you build confidence How to make healthy lifestyle changes that last The power of not being too restrictive when trying to make diet and lifestyle changes Top recommendations for when you want to make healthy meals quick How to be prepared with healthy food without necessarily meal prepping Navigating the becoming plant-based when your household isn’t on board What a day of healthy girl eating looks like Plant-based meal and snack ideas for the on-the-go lifestyle How to make healthy swaps for the treats you want How to build a salad that you’ll be excited to eat Advice for anyone wanting to get started with a healthy plant-based lifestyle Thank you to our sponsors Maxine’s Heavenly (use discount code PLANTS25) and Karviva Beverages   Resources: Danielle’s Instagram Danielle’s Website

How can fiber, fermented foods, and sprouts improve your gut health? Dr. Will Bulsiewicz is back for another gut health episode to get into all the details that we didn’t cover last week! Get ready for some practical and actionable gut health tips from one of the USA's top gastroenterologists.   Show Notes: The microbiome & why it matters so much for our health, energy, & wellbeing A practical application of HOW to empower your microbiome to be its best How fiber can reduce the risk of 6 of the top causes of death The biggest misconception of fiber How our gut microbes are supporting us more than we are supporting them The power of short-chain fatty acids and how fiber produces them How much fiber do we actually need, & is there such a thing as too much? Why increasing fiber intake too fast can cause gut issues & how to ease into more fiber in your diet Can juice cleansing impact your microbiome? Which are most important: prebiotics, probiotics, or postbiotics? The surprising truth about taking probiotics after antibiotics How to properly support your gut before, during, & after taking antibiotics with plant-based food How a plant-based diet can be better than restrictive diets like keto for weight loss Raw vs cooked food & why it’s important to vary how you prepare your food The power of fermented foods & sprouts The impact of alcohol on our gut health Part 2 of last week’s gut health challenge! Thank you to our sponsors karviva and maxine’s heavenly   Resources: The Fiber Fueled Cookbook by Dr. Will Bulsiewicz Fiber Fueled by Dr. Will Bulsiewicz Dr. Bulsiewicz's Instagram Dr. Bulsiewicz's Website

What does fiber have to do with disease prevention? Turns out, a lot! Dr. Will Bulsiewicz is an award-winning gastroenterologist, internationally recognized gut health expert, and the New York Times bestselling author of Fiber Fueled. He joins us on the podcast to help you optimize your gut health with simple, practical, and potentially life-saving tips. SHOW NOTES How Will got started on the path of practicing & sharing healthy plant-based eating From being an proud fast-food eater in a multi-year health crisis to a proud and healthy vegan Overcoming the struggles of becoming overweight & anxious while meeting the demands of med school The gap in medical education & how nutrition helps What exactly is gastroenterology? What makes Dr. B’s practice different & innovative How Dr. B grew his Instagram to over 414K followers with purpose-driven content How to empower yourself with health knowledge for free Empowerment to take control of the choices that can unveil the best part of yourself Why we were not educated about our gut health How our gut microorganisms are connected to our health, our mood, etc The benefits of good gut health and the effects of bad gut health What ulcerative colitis and crohn's are and why they are not considered autoimmune diseases anymore What your bowel movements say about your health & what healthy bowel movements look like How emotional disturbance is affecting your gut health The power of belly breathing & a breathing exercise you should do everyday How do create a diverse, resilient microbiome by eating more fiber What happens down the line when we eat more fiber How eating more fiber is linked to reduced risk of heart attack, cancer, stroke, type 2 diabetes, and more How many different vegetables you should be eating in a week Thank you to our sponsor’s Maxine’s Heavenly (use discount code PLANTS25) and Karviva Beverages RESOURCES Fiber Fueled (the book) The Fiber Fueled Cookbook Dr. B's Instagram Dr. B's Website

What do you do when you need help from a dietician but you’re on a tight budget? Anna Rios is a registered dietician at the FQHC, and she helps low-income Americans to make accessible healthy diet changes that help reverse hypertension, type 2 diabetes, and more! She’s on the show today to discuss the challenges associated with accessing a healthy plant-based lifestyle, and how to make affordable changes.   Show Notes: How Anna provides professional nutrition counseling to farm workers, factory workers, and more who have health issues like high blood pressure, diabetes, and more Busting the myth “it’s too expensive to eat vegan” The importance of empowering people with the knowledge, resources, and access to eat healthier and reclaim their lives How Anna’s goals shifted from wanting to be a doctor to becoming a registered dietician Navigating becoming plant-based in a family that is set in their ways & dietary habits How plant-based living helped lower blood pressure, help energy levels, and helps improve mood disorders What is the FQHC and how does it help the low income population? How Anna makes dietary changes seem attainable and less scary using SMART goals How to find and access FQHC clinics with or without insurance in almost every US county How to talk to patients who are uneasy about seeking healthcare Why restrictive and unrealistic diets don’t work long term How Anna’s patient regulated his cholesterol levels and reversed type 2 diabetes The connection between nutrition and mental health The importance of Intuitive & mindful eating The connection between food & culture, family, wellbeing, & happiness How to participate in cultural dishes in a healthier way Thank you to our sponsor’s Maxine’s Heavenly (use discount code PLANTS25) and Karviva Beverages   Resources: Anna’s Instagram Anna’s Tik Tok Anna’s Pinterest Anna’s Website: healthysimpleyum.com Free plant-based meal plans on plantbasedonabudget.com