Many years ago, I was on vacation and stayed with a friend for part of my trip. As I was leaving, she said, "I’ve never met somebody with the willpower as you. You have such strong willpower to eat the way that you do."

I remember feeling confused since I wasn’t using willpower at all.

I don't eat a whole-food plant-based diet because I have perfect self-control.

I eat this way because I genuinely love it. I crave it. I can't imagine eating any other way.

That's when it clicked.

When people struggle to eat a whole-food plant-based diet consistently, it's often because they're relying on willpower.

But when you truly love the food you're eating, you don't have to force yourself to choose it.

You just eat this way, it’s a part of your life.

Over the past decade of helping thousands of people transition to a whole-food plant-based lifestyle, I've noticed a pattern.

The people who no longer feel like they're "trying" to eat this way consistently get three things right with their meals.

I call it the plant-based trifecta, and I’ll tell you all about it in this episode.

• I’ll share the exact trifecta that will transform the way you eat plants
• Why healthy eating has way less to do with willpower than you've been led to believe
• How to eat enough food to feel physically full
• Why nutrients matter just as much as calories when it comes to feeling satisfied
• How flavor, texture, color, and variety make healthy food crave-worthy
• Easy ways to tweak your meals when something feels like it's missing
• How to build meals you genuinely look forward to eating

Helpful links:

• Start a free trial to Meal Plan Club
• Drop It Club: Plant-Powered Weight Loss

About Clean Food Dirty Girl

Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect.

• Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠free trial to Meal Plan Club
• Get instant access to all of our whole-food plant-based recipes for just $12 per month with Recipe Club
• Lose weight in a kind, sustainable way with Drop It Club
• ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Subscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters

Many of our Dirties begin their health journey by eating more plants. As they start feeling better on the inside, they become curious about the quality of products they use on the outside—from skincare to household cleaning products.

In this episode, I sit down with Lauren Taylor, founder of Alter:Bio, a home cleaning product company created to meet European ingredient standards while delivering products that actually work. Lauren shares why she started the company after seeing the gap between conventional cleaners and health-conscious alternatives, and explains how the U.S. and Europe take very different approaches to regulating household products.

Save 15% off select Alter:Bio products with the coupon code Molly15.

In this episode, we talk about:

• The differences between U.S. and European regulations for household cleaning products
• Common marketing (and often misleading) terms like "non-toxic" and what to look for in a true cleaning product.
• The surprising lack of regulation for many cleaning products sold in the U.S.
• What SLS and quats are and why you should watch out for them
• What "human-safe tested" involves and why it matters
• The shocking percentage “naturally-derived” products can be
• The connection between the products we use, our health, and the environment
• Lauren's journey building Alter Bio and why creating safer products took years longer than expected
• How regenerative farming, sustainability, and healthier ecosystems fit into Lauren's bigger mission

Helpful links:

• Shop Alter:Bio
• Kiss the Ground Documentary
• Clean Food Dirty Girl Meal Plan Club
• Clean-ish Cleaning Products

About our guest

The importance of having a healthy, balanced lifestyle was ingrained in our founder at a young age, from cooking seasonal and local produce, spending time outdoors, and minimizing processed and chemical products from beauty to home. She grew up learning to garden from her mother, spent time on her grandparents’ farm learning about our soil and environmental ecosystems, and worked with impact-driven businesses practicing conscious capitalism and supporting female founders. When it came to cleaning, she used to look for labels like “cruelty-free” and “eco-friendly.” Lauren trusted what was marketed to her, until she started getting rashes and eczema from exposure to harsh chemicals, heavy fragrances and oils, and plastics she didn’t even know she was consuming. Family members had flare ups and allergen issues during COVID-19, and she thought there has to be better solutions. Lauren began learning about ingredients, chemistry, scientific innovations, and bans in Europe and felt inspired to build something better, something you could actually trust, but that was still highly effective at cleaning. Cleaning products need to work, after all! Then Alter:Bio was born and made for everyone to have access to healthy, smart solutions.

About us

Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect.

🧡 Subscribe to Molly’s Sweary Saturday Love Letters

The 2025 Dietary Guidelines have settled in, but are they helping people eat healthier?

In this episode, I sit down with registered dietitian and plant-based nutrition expert Dr. Anna Herby to unpack what's changed, who's influencing those changes, and what it all means for your plate.

*Need help eating more plants combined with coaching, guidelines, and a helpful, private community? Check out Drop It Club and save $50 off your enrollment fee with the coupon code DROPIT2026 (all caps). Summer enrollment closes July 15th, 2026!

We talk about why fiber deserves way more attention than protein, how food industry interests can shape nutrition policy, and why a whole-food plant-based diet continues to stand on solid scientific ground.

If you've ever wondered whether nutrition advice is driven by science or something else, this conversation will help you cut through the noise.

In this episode, we talk about:

• How the food industry's influence shapes nutrition recommendations
• Why protein gets all the attention while fiber is often overlooked
• What the research really says about saturated fat and long-term health
• How whole plant foods naturally provide the nutrients your body needs
• Why a low-fat, whole-food plant-based diet is the way to go
• Why social media nutrition trends aren't always backed by evidence
• Simple ways to make food choices based on science instead of hype

Helpful links:

• 2025 Dietary Guidelines Advisory Committee Report (the original report from the committee)
• Uncompromised Dietary Guidelines (guidelines created by CSPI based on this report)
• Physicians Committee for Responsible Medicine (PCRM)
• NutritionFacts.org with Dr. Michael Greger
• RealFood.gov Scientific Rationale Report
• PCRM on weight loss and a plant-based diet
• Drop It Club: Plant-Powered Weight Loss
• Clean Food Dirty Girl Meal Plan Club

About our guest

Anna Herby, DHSc, RD, CDE, Nutrition Education Specialist, Physicians Committee for Responsible Medicine

Anna Herby, DHSc, RD, CDCES, is the nutrition education specialist for the Physicians Committee for Responsible Medicine, a Washington, D.C.-based nonprofit organization dedicated to promoting preventive medicine, especially better nutrition, and higher standards in research. Her work focuses on educating healthcare professionals and the general public on the role of nutrition in preventing, managing, and reversing chronic disease. Prior to joining the Physicians Committee, she worked as a clinical dietitian and Food for Life instructor at Adventist Health Howard Memorial Hospital in Willits, Calif. Dr. Herby received her Master of Science in nutrition from Bastyr University in Seattle and went on to earn a Doctor of Health Sciences from the University of Bridgeport.

About Clean Food Dirty Girl

Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect.

• Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠free trial to Meal Plan Club https://cleanfooddirtygirl.com/free-trial/
• Get instant access to all of our whole-food plant-based recipes for just $12 per month with Recipe Club https://cleanfooddirtygirl.com/recipe-club/
• Lose weight in a kind, sustainable way with Drop It Club https://dropitclub.cleanfooddirtygirl.com/sale
• Subscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://cleanfooddirtygirl.com/signup/

What happens when you stop thinking about raw food as all-or-nothing and start seeing it as another delicious way to eat more plants?

In this episode, I sat down with Lissa from Raw Food Romance to talk about her 11-year journey with raw foods, the myths that keep people from trying them, and how adding more fresh fruits and vegetables can be more fun than you think.

Whether you're raw-curious or looking for fresh ways to enjoy plants, Lissa shares practical tips, creative techniques, and a refreshing perspective that aligns with the Clean Food Dirty Girl philosophy: do what works for you, make it mouthgasmic, and focus on progress over perfection.

In this episode, we talk about:

• Lissa’s journey from high-fat diets to a raw food lifestyle.

• What a day of raw eating looks like for Lissa and how much calories she eats.
• How to safely make sprouted legumes, raw tempeh, and fermented vegetables at home.
• Creative uses for a dehydrator, including wraps, burgers, crackers, and snacks.
• Grocery shopping tips and sourcing ingredients in different environments.
• The difference between fermentation and pickling.

Helpful links:

• Raw Food Romance Instagram
• Raw Food Romance E-books & Recipes (Use code RAWFOOD40 for 40% off)
• Fiber Fueled by Dr. Will Bulsiewicz
• Plant-based documentaries
• Chickpea Miso Workshop
• Our Clean Food Dirty Girl Website
• Follow Clean Food Dirty Girl on Instagram

About Clean Food Dirty Girl

Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect.

• Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠free trial to Meal Plan Club https://cleanfooddirtygirl.com/free-trial/
• Get instant access to all of our whole-food plant-based recipes for just $12 per month with Recipe Club https://cleanfooddirtygirl.com/recipe-club/
• Lose weight in a kind, sustainable way with Drop It Club https://dropitclub.cleanfooddirtygirl.com/sale
• Subscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://cleanfooddirtygirl.com/signup/

In this solo episode, I share about my upcoming summer in France 🇫🇷 while being rudely interrupted by my cat, Sweet Pea! 😂

Then, I dive into something that has completely shifted the way I approach healthy habits: my relationship with the process itself.

For years, I told myself the story that I hated working out. I exercised because I knew it was good for me, but I complained about it constantly and approached it with resistance and dread. Recently, I realized that my mindset about exercise, not the workouts themselves, was what was making the experience feel so difficult.

This episode is all about how our thoughts shape our emotional experience and why learning to enjoy (yes, it’s possible!) the process of healthy habits is the key to making them sustainable.

In this episode, I talk about:

• Why your thoughts about the process matter more than the habit itself
• How reframing your relationship with exercise can change your results
• The power of enjoying the journey instead of obsessing over outcomes
• My personal story of going from dreading workouts to actually loving them
• Why self-compassion and kindness are essential for sustainable change
• How shifting your mindset can completely change your emotional experience around a habit

Helpful links:

• Drop It Club - Our plant-powered weight loss program
• Blog posts: Part One and Part Two of my France adventure from 2023 
• Book: Loving What Is by Byron Katie
• Get my Love Letters
• Our website
• Follow us on Instagram

In this episode, I’m breaking down whole-food plant-based eating in a way that’s practical, doable, and fun. Whether you’re brand new to this lifestyle or an OG Dirty, this episode is for you!

I dive into:

• What “whole-food plant-based” actually means (and how it’s different from vegan or plant-based)
• How I recommend easing into eating more plants without changing your whole life
• Why batch cooking / meal planning are game changers
• Making simple food taste REALLY good
• My favorite ways to make WFPB eating affordable and satisfying
• Why imperfection might be the secret ingredient to keep going

Helpful links:

About Clean Food Dirty Girl

Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect.

• Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠free trial to Meal Plan Club https://cleanfooddirtygirl.com/free-trial/
• Get instant access to all of our whole-food plant-based recipes for just $12 per month with Recipe Club https://cleanfooddirtygirl.com/recipe-club/
• Lose weight in a kind, sustainable way with Drop It Club https://dropitclub.cleanfooddirtygirl.com/sale
• Subscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://cleanfooddirtygirl.com/signup/

What happens when you stop accepting “this is just aging” and decide to do something about it?

In this episode, Lauren Bernick shares her real, no-fluff journey from a high cholesterol diagnosis and clogged arteries to reversing heart disease markers, reclaiming her energy, and stepping into midlife feeling stronger, lighter, and more alive than ever.

This isn’t about perfection, it’s about what happens when you treat your body like it matters.

We talk food, freedom, friendship, and what it takes to change your health story at any age.

We dive into:

• Lauren’s wake-up call: high cholesterol and “gunked up” arteries
• How a whole-food plant-based diet changed her heart health markers
• What improved in her arteries (and what surprised her doctor)
• Navigating restaurants, social life, and staying plant-based in real life
• B12 and supplementation
• Self-kindness over self-criticism
• Building community and why it matters for longevity

Helpful links:

• Age Like a Badass Mother website
• Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure by Dr. Caldwell Esselstyn
• The Prevent and Reverse Heart Disease Cookbook
• Check out Clean Food Dirty Girl Meal Plan Club for heart-healthy plant-powered recipes

About

Lauren Bernick – Host, Age Like a Badass Mother Podcast
Lauren Bernick is a dynamic health advocate, speaker, and educator who transformed her life after a 2015 diagnosis of coronary artery disease. Through a whole-food, plant-based diet, she reversed the disease, lost weight, and regained energy. She now hosts the popular podcast Age Like a Badass Mother, where she explores fresh perspectives on aging with humor and heart. Lauren holds a BA in Communication from the University of Houston, a Certificate in Plant-Based Nutrition from eCornell’s T. Colin Campbell Center for Nutrition Studies, and spent 25 years as Director of Advertising for a pharmaceutical journal. Her background in stand-up comedy helps her connect with audiences in a way that’s honest, funny, and deeply human.

Lauren Bernick transformed her life after a 2015 diagnosis of coronary artery disease. Through a whole-food, plant-based diet, she reversed the disease, lost weight, and regained energy. She now hosts the popular podcast Age Like a Badass Mother, helping people make the rest of their lives, the best of their lives. 

About Clean Food Dirty Girl

Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect.

• Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠free trial to Meal Plan Club https://cleanfooddirtygirl.com/free-trial/
• Get instant access to all of our whole-food plant-based recipes for just $12 per month with Recipe Club https://cleanfooddirtygirl.com/recipe-club/
• Lose weight in a kind, sustainable way with Drop It Club https://dropitclub.cleanfooddirtygirl.com/sale
• Subscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://cleanfooddirtygirl.com/signup/

Get ready to be empowered during this episode with Dr. Lisa Moore, a doctor of physical therapy and founder of Brick House Bones®. She shares essential insights on preventing and managing osteoporosis through practical, accessible strategies. 

Together, we explore key topics in bone health, the role of nutrition, and how to equip yourself with the knowledge and tools to take charge of your long-term bone strength.

Spoiler alert: Don’t miss Dr. Moore’s advice to her 30-year-old self, it’s a powerful reminder for any age.

We dive into:

• What age should you get a bone density scan (DXA scan)
• The three nutrients you should focus on for bone health
• Prevention in your 30s, 40s, and beyond
• Effective exercise strategies you can incorporate today
• The critical shift from fear to strength, a mindset for lifelong bone health
• How many prunes should you eat a day 

Helpful links

• Dr. Lisa Moore's Official Website, Instagram, YouTube, and Facebook group
• Clean Food Dirty Girl Meal Plan Club
• Protein Recipe Collection
• Calcium-Rich Creamy Amaranth Breakfast Porridge
• Iron and Calcium Rich Smoothie

About

Dr. Lisa Moore is a Doctor of Physical Therapy and the founder of Brick House Bones®. Her mission is simple: to help people with low bone density or osteoporosis rebuild confidence, strength, and resilience so they can keep doing the things they love with the people they love.

She is trained in bone health exercise through BoneFit™ and the Institute of Clinical Excellence, and she uses the latest research to provide modern, evidence-based management for older adults. She is also a certified yoga instructor, bringing together science and movement to create safe, effective workouts that truly make a difference.

About Clean Food Dirty Girl

Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect.

• Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠free trial to Meal Plan Club https://cleanfooddirtygirl.com/free-trial/
• Get instant access to all of our whole-food plant-based recipes for just $12 per month with Recipe Club https://cleanfooddirtygirl.com/recipe-club/
• Lose weight in a kind, sustainable way with Drop It Club https://dropitclub.cleanfooddirtygirl.com/sale
• Subscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://cleanfooddirtygirl.com/signup/

#PlantBasedBones #BoneHealth #Osteoporosis #Osteopenia #WomensHealth

If you’re like a lot of people, you might think transforming your health means sacrificing joy and white-knuckling change like you’re hiking up a mountain with an adult goat strapped to your back.

But what if the health transformation that lasts the rest of your life comes from re-examining the relationship you have with your body and with food and to make changes that truly feel good?

In this episode, I share my approach behind Drop It Club, my plant-powered weight loss program that’s rooted in thriving, not restricting. I talk about why most traditional diets fail, and how embracing imperfection, support, and self-compassion is what leads to lasting change. When you shift your mindset, healthy choices become natural and freeing versus restrictive and punishing.

I dive into:

• The unique structure of Drop It Club and the power of focusing on food, movement, and mindset
• A bit about our special exclusive Circle community
• How my skill-building workshops help reshape habits and mindset
• Why curiosity and self-awareness are key to understanding your body and your patterns<
• How perfectionism quietly sabotages progress and the beautiful thing that happens when you let it go

If you’re tired of diets that drain the joy out of eating and living, this is a totally different and loving way forward. Whether you want to lose weight, feel more energized, or simply build a healthier relationship with your body, this episode will meet you where you are.

Helpful links

• Clean Food Dirty Girl Drop It Club: Plant-Powered Weight Loss that takes a low fat WFPB approach

About Clean Food Dirty Girl

Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect.

• Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠free trial to Meal Plan Club https://cleanfooddirtygirl.com/free-trial/
• Get instant access to all of our whole-food plant-based recipes for just $12 per month with Recipe Club https://cleanfooddirtygirl.com/recipe-club/
• Lose weight in a kind, sustainable way with Drop It Club https://dropitclub.cleanfooddirtygirl.com/sale
• Subscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://cleanfooddirtygirl.com/signup/

#WomensWeightLoss #DropItClub #HealthTransformations

In this episode, I chat with Hana Kahleova, MD, PhD, MBA, a leading endocrinologist and researcher, who shares evidence-based insights on how plant-based eating can reverse and prevent chronic diseases like diabetes, heart disease, and even Alzheimer's. 

We dig into the newly updated Dietary Guidelines for Americans and why the heavy push for meat and dairy (while legumes and whole grains get sidelined) doesn’t line up with years of evidence. Dr. Kahleova breaks down what saturated fat is really doing inside the body in a way that’s simple and clear. She empowers us to make smarter, scientifically grounded nutrition choices.

But this convo isn’t just about what’s on your plate. It’s also about when you eat, how you move, and why your sleep might be the key to better blood sugar control.

If you’re dealing with type 2 diabetes, menopause, brain fog, or you just want to stack the odds in your favor for a more vibrant life, this episode is packed with empowering, science-backed info you can put to work today.

• Saturated fat + insulin resistance: The “fridge analogy” that explains how excess fat spills into your organs and gums up your metabolism.
• Meal timing: Why eating breakfast like a queen and dinner like a minimalist can improve blood sugar control by up to 20%.
• Acid load + leafy greens: How animal products increase dietary acid load—and why greens are your body’s built-in balancing system.
• Soy + menopause: The jaw-dropping study showing that just ½ cup of cooked soybeans a day dramatically reduced severe hot flashes.
• Brain health: A look at research on lifestyle changes and early-stage cognitive decline.
• Protein myths: Why the obsession and what your body does with excess protein.

Helpful links

• Physicians Committee for Responsible Medicine (PCRM)
• Dietary Guidelines For Americans
• The Exam Room Podcast
• Clean Food Dirty Girl Drop It Club: Plant-Powered Weight Loss that takes a low fat WFPB approach 

• Clean Food Dirty Girl Meal Plan Club 

About Hana Kahleova, MD, PhD, MBA

Dr. Kahleova is a board-certified endocrinologist, with a PhD in human physiology and pathophysiology, and a board certification in lifestyle medicine. She serves as a director of clinical research at the Physicians Committee for Responsible Medicine, and her research focuses on nutrition treatment of obesity, diabetes, and metabolic disease. Dr. Kahleova has published close to 100 scientific papers in peer-reviewed medical journals.

As a member of the American Diabetes Association and as a chair of the board of the Diabetes and Nutrition Study Group of the European Association for the Study of Diabetes, Dr. Kahleova is directly involved in the process of updating the nutritional recommendations for people with diabetes. 

About Clean Food Dirty Girl

We help people eat more plants while celebrating imperfection.

• Lose weight in a kind, sustainable way with Drop It Club https://dropitclub.cleanfooddirtygirl.com/sale
• Subscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://cleanfooddirtygirl.com/signup/