Plant-Powered Physicians
Evidence-based insights on plant-based nutrition from a physician’s perspective.
Episodes
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 g...
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 prot...
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 favorite...
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 e...
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 preventio...
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 chang...
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 pra...
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 w...
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 balanc...
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 sacri...
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.
ResourcesIn 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 progr...
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. 🍳🌱
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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 sa...
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:
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 abo...
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, nutritiou...
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 healt...
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 practic...
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