Plant-based Diet

Low energy, low libido or body changes? Hormonal changes aren’t just a female issue. Learn how male hormones, including testosterone, affect your health and vitality. We cover signs of male hormone imbalance, andropause and the lifestyle tweaks that can make a difference. Integrative physician, Dr. R. Kumar, shares science-backed insights and actionable tips to help you feel your best.  In this episode you’ll hear:2:30 – About male hormones including testosterone4:45 – Low testosterone levels7:20 – What is the function of testosterone in men?8:15 – Hormonal imbalance for men and the causes9:30 – When does testosterone start to drop naturally?9:45 – What supports testosterone production?10:30 – Alcohol’s effect on male hormones11:00 – When to check testosterone levels?12:15 – DHEA14:15 – Bioidentical testosterone15:40 – Lifestyle and diet strategies to support healthy testosterone16:40 – Food sources of zinc18:00 – Whole food plant-based diet to support hormones and the microbiome20:15 – Is soy bad for men?24:

Feeling off lately - mood swings, weight changes, low energy, or poor sleep? It could be your hormones. In this episode, Integrative physician, Dr. Rose Kumar, is coming to the rescue! She breaks down the confusing world of hormone balancing vs. hormone replacement, including what you need to know about bioidentical hormones, hormone testing, symptoms of estrogen dominance, and the role of diet and lifestyle. Whether you’re in your mid-thirties and your hormones are starting to change or you’re adjusting to life post-menopause, this episode gives you practical tools to understand your hormones and support your body through every stage.  In this episode you’ll hear:1:10 – Why an episode about hormones?3:15 – Who is Dr. Rose Kumar?5:30 – What should women understand about hormones?8:00 – Danger of high dose hormones8:45 – Premenopause & perimenopause hormonal changes in your 30’s & 40’s12:00 – Hormone balancing vs. hormone replacement13:00 – What are bioidentical hormones?14:00 – What hormones are FDA a

Looking for a delicious, no-fuss snack that fuels your day and fits your plant-based lifestyle? Emmanuelle Bonham shares her go-to energy ball recipe – a perfect blend of nourishment, simplicity and feel-good ingredients. Whether you need a pre-workout bite, a mid-afternoon pick-me-up, or a kid-friendly treat, this is your new favorite recipe. Bonus: no oven required!CREDITS:Executive Producer and Host: Esther GarfinSound Recording and Editing: Will Crann©2025 Alternative Food Network Inc.RECIPE (Courtesy of Emmanuelle Bonham)Energy Balls – Nut-Free Option Included

What if luxury wasn’t about excess—but about intention, compassion, and alignment? In this inspiring episode, we sit down with Emmanuelle Bonham, founder of Kind Luxury, a lifestyle movement that's changing the way we think about what it means to live well and beautifully without causing harm.In this episode you’ll hear:2:30 – Summer in Dubai4:30 – What is Kind Luxury?12:40 – What are the roadblocks to diet change?14:15 – Energy balls and their benefits15:40 – How to identify cruelty free, ethically sourced brands?20:40 – Helpful tools to make informed purchase decisions  As referenced in the episode:  ·      Leaping Bunny: https://www.leapingbunny.org/·      Peta: https://www.peta.org/living/personal-care-fashion/petas-ultimate-cruelty-free-list/·      Cruelty Free International: https://crueltyfreeinternational.org/·      EWG: https://www.ewg.org/CREDITS:Executive Producer and Host: Esther GarfinSound Recording and Editing: Will Crann©2025 Alternative Food Network Inc.To support our show, please consider "b

Chronic inflammation may be silent but its impact on your health is loud. This 8 minute episode highlights what it is, what causes it, and its role in the development of serious conditions like heart disease, diabetes, autoimmune disorders, digestive issues and even cancer. Learn how to take control of your health, starting with what’s on your plate.References:Reducing Inflammation in the Body, Culinary Medicine Recipe podcast, Episode 40  Alternative Food Network Youtube Channel  Free Alternative Food Network Newsletter Sign-UpCREDITS:Executive Producer and Host: Esther GarfinSound Recording and Editing: Will Crann©2025 Alternative Food Network Inc.Become a supporter of this podcast: https://www.spreaker.com/podcast/plant-based-diet--3431055/support.

Are you getting enough protein on a plant-based diet? Wonder no more. Plant-based dietitian, Rhyan Geiger, breaks down the facts and myths around protein intake, especially for those following a plant-based or vegan lifestyle. Learn how much protein your body really needs, the best plant-based protein sources, and how to easily meet your protein goals through whole foods. Rhyan also shares practical meal tips to help you build balanced, nutrient-rich meals.  In this episode you’ll hear:3:10 – Can a person get enough protein on a plant-based diet?4:10 – Daily protein requirements5:00 – What do amino acids do and what foods have amino acids?                6:20 – Unexpected sources of plant-based protein9:30 – Protein-packed plant-based breakfast11:30 – Plant-based lunch idea12:30 – Slow cooker plant-based dinner ideas14:30 – Plant-based snacks16:00 – Recipe tips18:00 – Nutrition tracking apps  Guest Link: https://phxvegandietitian.com/Free Alternative Food Network Newsletter Sign-Up  Alternative Food Network Y

What does the science say about plant-based eating? Can a plant-based diet help prevent and manage chronic diseases like diabetes, obesity, cancer, and heart disease? We sit down with a registered dietitian who holds two Bachelor of Science degrees and a Master of Dietetics and Nutrition to break down the latest scientific research on plant-based eating and its powerful role in disease prevention and management. Whether you're considering a fully plant-based diet or just looking to add more nutrient-dense, anti-inflammatory foods to your meals, this episode is packed with expert insights to guide you.In this episode you’ll hear:2:45 – What is the evidence that shows plant-based eating is good for health?6:35 – Key nutrients of plant-based foods that help chronic diseases such as obesity & cancer.12:00 – Does a plant-based diet help with diabetes?14:15 – What is considered a portion size?15:10 – Impact of a plant-based diet on heart health and cholesterol.18:00 – How to begin a plant-based diet.26:00 – “He

From delicate garnishes to bold floral flavors, edible flowers are making a comeback in restaurants and kitchens. In this episode, we explore the world of culinary flowers with grower, Holly Pugsley. She shares how they can be used in cooking, baking and food presentation to create visually stunning and flavorful dishes. Whether you’re a home cook, baker, caterer or professional chef, this episode will inspire you to embrace edible flowers and bring a fresh, floral twist to your recipes.  In this episode you’ll hear:  2:45 - What is an edible flower?4:20 - Edible flowers for cocktails.5:00 - Edible flowers for cakes.6:00 - How do edible flowers taste?8:40 - Garnishing with herb flowers.9:30 - What flower is high in Vitamin C?10:10 - Working with chefs, bakers & caterers who use edible flowers.11:30 - The demand for edible flowers.12:30 - Edible flower trends.13:30 - What edible flower to use at home.14:40 - Which edible flower is best for cookies?15:15 - Male vs. female edible flowers.17:15 – About Just K

Microgreens are a game-changer for chefs and home cooks alike! In this episode, we get into the vibrant world of microgreens, exploring why they’ve become a culinary favourite and a wellness trend. Hear about their incredible nutrient density, the aesthetic appeal they bring to your dishes, and how to incorporate them into your meals.In this episode you’ll hear:2:00 – What are microgreens?4:00 – How are microgreens used?6:00 – Varieties of microgreens9:00 – Microgreen v. sprout11:40 – Vertical farming at Boston Microgreens.16:50 – Growing microgreens at home18:00 – Growing in soil versus hydroponics20:40 – Microgreens benefits23:00 – Boston Youth Farm Project  Guest Link: https://www.microgreens.boston/Become a supporter of this podcast: https://www.spreaker.com/podcast/plant-based-diet--3431055/support.

Do you want to incorporate more plant foods into your diet? From essential staples to batch cooking, Dr. Chef Stephanie White shares expert tips to help you successfully start your plant-based journey and stick with it. Whether you're considering a full transition to a plant-based diet or just looking to incorporate more plant-based meals into your routine, this episode is packed with valuable insights.In this episode you’ll hear:4:00 – Chef Stephanie’s background8:30 – Plant-based versus vegan10:10 – What is the easiest way to start a plant-based diet?12:20 – Plant-based pantry staples15:00 – Fridge staples17:00 – Choosing seasonal and local fruits and vegetables20:10 – How Chef Stephanie likes to prepare her vegetables22:00 – Practical tips to stay successful with plant-based eating27:30 – Should we be eating organic vegetables?As referenced in the episode:  Auguste Escoffier School of Culinary Arts  Seasonal Food Guide  Environment Working Group Dirty Dozen List  Alternative Food Network Free Newsletter Si

Master personal trainer and life coach, Kate Galli, answers one of the most common questions in the fitness world: Do we need to eat meat to build muscle? Kate shares her insights and debunks myths about protein and muscle growth on a plant-based diet. She provides practical examples of plant-based protein sources that can help you achieve your fitness goals without compromising your values or health.  In this episode you’ll hear:3:00 – The power of discipline.4:05 – Debunking the myth: Can you build muscle without eating meat?7:55 – Plant-based protein sources for muscle growth.11:20 – Kate’s fitness clients.14:00 – Kate’s opinion on the need for supplements.18:00 – How to transition to plant-based eating?20:15 – Kate’s podcast  Thank you to our sponsor prolon®. If you use the following link, Alternative Food Network may receive a small commission from your purchase.  Save 15% with discount code AFN15 here.  Guest Link: https://strongbodygreenplanet.com/  CREDITS:Executive Producer and Host: Esther GarfinSou

It can be a delicate dynamic to maintain a plant-based or vegan diet while surrounded by family and friends who may not share the same dietary choices. In this insightful discussion with culinary medicine expert, Dr. Sabrina Falquier, we explore practical strategies on how to gracefully navigate social gatherings and family meals. Gain valuable insights on how to advocate for yourself in a positive and empowering way while also honoring the choices of those around you, including cultural traditions. Tune in and empower yourself to thrive on your plant-based journey, no matter who is sitting across the dinner table.   In this episode you’ll hear:4:15 – Feeling alone and frustrated at family meals5:30 – Mexican and other cultural celebratory foods7:30 – Disrespect and family tension8:40 – How to stay true to both your beliefs and your family’s cultural traditions12:30 – Dr. Falquier’s suggestions for plant-based alternatives including tacos, roasted vegetables and sauces.Thank you to our sponsor prolon®. If you

Delve into the world of low-maintenance gardening with award-winning author and renowned landscape architect, Matthieu Mehuys. Discover the secrets to nurturing healthy plants by focusing on soil, good compost and mulch. Matthieu also shares his top picks for easy-to-grow vegetables and flowers. Whether you’re a gardening enthusiast or just starting out, this episode is packed with invaluable tips and advice to help you create a beautiful, low maintenance garden.  In this episode you’ll hear:2:30 – How Matthieu became fascinated about plants6:15 – Low maintenance gardening8:00 – Healthy soil10:45 – Plant vibrations and frequencies as indicators of a healthy plant14:00 – What high quality compost looks like and where to buy compost16:40 – Decompacting soil17:15 – Should soil be turned?18:30 – Mulching20:15 – Should you rake leaves from your garden in the fall?21:00 – Weeds23:10 – What are cover crops?25:15 – Matthieu’s garden masterclass27:20 – Easy to grow vegetables28:30 – What flowers are easiest to grow ou

The multi-talented trained chef, dietician and cookbook author, Micah Siva, shares her passion for reimagining traditional dishes with a health-conscious, plant-based approach to Jewish cooking. Whether you’re a foodie looking for new inspiration or simply curious about the intersection of culture and cuisine, tune in to discover the world of plant-forward Jewish cuisine. In this episode you’ll hear:3:00 – What sparked Micah’s love of food?6:30 – Micah’s education and professional journey11:10 – Micah’s online presence16:30 – Micah’s cookbook18:40 – Modern versions of Micah’s favourite childhood foods including a vegan matzah ball25:00 – Tips on becoming a food blogger27:45 – Micah’s book tour Thank you to our presenting sponsor prolon®. If you use the following link, Alternative Food Network may receive a small commission from your purchase. Save 15% with discount code AFN15 here. CREDITS:Executive Producer and Host: Esther GarfinSound Recording and Editing: Will Crann As referenced in the episode: Guest Lin

Ready to conquer the challenges that may be keeping you from embracing a plant-based diet? In this episode, plant-based health coach, Michele Stamn PT, navigates the top five hurdles that often stand between individuals and their journey toward a more plant-powered plate. Tune in for practical tips to help you overcome these obstacles on your journey to a healthier you. In this episode you’ll hear:3:30 – From physical therapist to plant-based health coach.5:50 – Mindset for plant-based eating – suspend your disbelief.8:30 – Going plant-based all at once – it’s not an all or nothing approach.10:15 – Joint inflammation, knee pain and plant-based eating.14:45 – How to avoid cooking two different meals for your family.18:45 – How to eat plant-based in social situations, at restaurants and when travelling.21:45 – Plant-based foods ideas.Thank you to our presenting sponsor prolon®. If you use the following link, Alternative Food Network may receive a small commission from your purchase. Save 15% with discount code

Hold on to your greens folks! In this episode, we’re talking about common mistakes that might be sabotaging your plant-based weight loss goals. Tune in to hear The Plant Forward Nutritionist, Hannah Van Ark, discuss the dos and don’ts of plant-based weight loss so you can thrive on your weight loss journey. In this episode you’ll hear:3:30 – It’s a girl!4:15 – Batch cooking6:00 – Why people may not lose weight if they’re eating more plants8:00 – Plant-based v. vegan9:30 – Weight Loss Mistake #1: Eating too much ultra-processed and calorie-dense foods14:45 – The perfect snack16:30 – Weight Loss Mistake #2: Slashing calories v. repairing metabolism22:00 – Benefits of yoga23:45 – Weight Loss Mistake #3: Undershooting protein26:00 – Plant-based proteins28:45 – Weight Loss Mistake #4: Being too strict31:30 – Postpartum weight lossThank you to our sponsor prolon®. If you use the following link, Alternative Food Network may receive a small commission from your purchase. Save 15% with discount code AFN15 here.CREDITS

Delve into the fascinating world of lab-grown meat in our latest episode. Whether you’re a culinary enthusiast, an eco-warrior or simply like food tech, this episode sheds light on the potential of cell cultivated meat and the current stage of the industry. In this episode you’ll hear: 3:00 – What is cellular food and cultivated meat? Is it even meat?5:00 – Is lab-grown meat the same as cell cultivated meat?5:40 – What are the environmental benefits of cell cultivated meat?9:45 – When will lab-grown meat be available? 12:20 – Where are we at now with cellular meat?13:35 – When will cell cultivated meat be available in your local supermarket?14:20 – Regulation of the cell cultivated meat industry14:45 – 10 year forecast Thank you to our sponsor prolon®. Save 15% with discount code AFN15 here. If you use the link, Alternative Food Network may receive a small commission from your purchase.CreditsExecutive Producer and Host: Esther GarfinSound Recording and Editing: Will Crann As referenced in the episode:https

Times have changed since the unsophisticated beginnings of plant-based cuisine. Are you ready to discover the culinary innovations and techniques that have transformed plant-based dishes into gastronomic masterpieces? Whether you’re a foodie eager to understand the nuances of modern plant-based cuisine or you want to elevate your own cooking, this episode with renowned Chef Matthew Ravenscroft is a feast for your ears. In this episode you’ll hear:1:30 – Chef Matthew’s plant-based background3:30 – The evolution of plant-based eating6:40 – Chef Matthew’s approach to gourmet plant-based dishes11:40 – How you can elevate your plant-based food14:00 – Understanding the best method to cook your vegetable15:30 – Using Google to research your vegetable16:30 – Trending ingredients and pairings in the veggie world19:00 – Cooking with beans21:00 – How can tahini be replaced in a recipe?24:00 – Chef Matthew’s vision for plant-based cuisine CreditsExecutive Producer and Host: Esther GarfinSound Recording and Editing: Wil

If you’ve ever been a hospital patient, chances are you weren’t impressed with the food. In this episode, we delve into New York City’s ground-breaking ‘Plant-Based by Default’ initiative with the Executive Director of New York City’s Mayor’s Office of Food Policy, Kate MacKenzie, the Executive Director of the Better Food Foundation, Jennifer Channin and Sodexo Client Executive at NYC Health + Hospitals, Samantha Morgenstern. Discover how this bustling city’s healthcare system is leading the charge in promoting healthier, environmentally conscious menus for its patients. Whether you work in healthcare, in government or you’re a citizen who simply wants to see better food in hospitals, this episode is a must-listen! Recorded August 2023.In this episode you’ll hear:3:25 – The impetus to get plant-based meals offered in New York City hospitals.4:50 – What levels of government were involved in the plant forward initiative?6:40 – The use of plant-based defaults in healthcare.8:10 – How did the food initiative begi

Unlock the world of functional smoothies with Chelsie Hodge, the dynamic Founder and CEO of Blender Bites. In this episode, we chat about the health benefits and the ingredients that make these smoothies more than just a tasty treat. Whether you're a smoothie enthusiast or just getting started, Chelsie's expertise on superfoods, adaptogens, and the magic of blending will inspire you to level up your nutrition game. In this episode you’ll hear:3:15 – Blender Bites presence in the U.S.4:15 – About functional beverages5:25 – Chelsie’s background7:40 – Is it better to eat your nutrients than to drink them?9:15 – Blender Bites new caffeinated Frappés12:25 – Sugar comparison15:30 – What new products are in the pipeline?16:10 – Blender Bites Partnership with Julianne Hough Credits:Executive Producer and Host: Esther GarfinSound Recording and Editing: Will Crann Thank you to our sponsor prolon®. Save 15% with discount code AFN15 here. If you use the link, Alternative Food Network may receive a small commission from