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/

In this episode, I’m doing something a little different than what you usually hear on the Clean Food Dirty Girl podcast. I’m sitting down with Juan Eduardo Steigerwald, an accomplished international business excellence expert, a fellow plant-based eater, and host of several podcasts, one of which I recently had the pleasure of being a guest on.

While we both share a love for plant-based living, this conversation goes beyond food. We dive into manifestation, emotional alignment, and the science behind personal transformation. Juan shares how he’s used curiosity, data-driven self-experimentation, and vibrational awareness to create meaningful shifts in his life.

If you’ve ever wondered how mindset, emotion, and intention influence real-world results— this conversation will get you thinking.

Helpful links

• My appearance on Juan’s podcast
• Juan’s Health, Happiness, Planet podcast
• Juan’s business website
• Clean Food Dirty Girl Meal Plan Club

About Juan

Juan Eduardo Steigerwald is an international Business Excellence expert, executive coach, and entrepreneur with more than two decades of global experience in performance improvement, leadership development, and organizational transformation.

After many years as a senior advisor at a well-known global consulting firm, Juan joined one of the world’s largest banks, where he served as Chief Quality Officer. In this role, he built and led multiple international teams and successfully deployed more than a dozen Business Excellence and Lean Six Sigma programs across the organization.

More than 20 years into his corporate career, Juan founded WAVE – Business Excellence Footprint, S.L., a digital training and coaching company. Together with his international team of experts based around the world, Juan and WAVE support professionals and organizations on their career and transformation journeys—regardless of location, seniority, or industry.

WAVE offers a robust portfolio of 22 digital courses, along with coaching and certification programs tailored for corporate environments.

#Manifestation #SelfGrowth #PersonalTransformation  #Business

About

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 episode, I’m chatting with Kate, a long-time Dirty, about her truly life-changing experience inside Drop It Club.

Kate shares how the work went way beyond weight loss, including her decision to quit drinking and completely shift how she shows up in her life. We talk about habits, mindset, and how she used the coaching tools inside Drop It Club to create changes that stuck (without relying on willpower or perfection).

This conversation is raw, honest, and emotional—tissues are encouraged. Huge congrats to Kate on her sobriety and the powerful, ripple-effect changes she’s made in her life.

Helpful links

• Blog posts about quitting alcohol 
• Drop It Club, our plant-powered weight loss club

About

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 #PlantBasedLifestyle #DropItClub #HealthTransformations #QuitDrinking

If Callum Weir hasn’t come across your world yet and made you laugh out loud, you’re in for a treat with this episode.

We dive into how keto was basically his “gateway drug” to this sphere. We talk about why detoxes aren’t necessary—as Callum says, we already have a liver for that 😂—why consistency beats cleanses, and why the carnivore crew goes crazy about his videos.

We also share our alcohol-free awesomeness, explore the environmental impact of our food choices, discuss the power of community, and unpack what it truly means to let go of perfection while prioritizing your health.

You’re going to love Callum and this talk! 

Helpful links

• Plant Fuelled Nutrition
• @plantfuellednutrition Instagram
• Drop It Club, the CFDG plant-fueled weight loss program

About

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/

#CallumWeir #PlantFuelledNutrition #PlantBased #PlantBasedHumor

In this episode, I’m sharing the mindset shifts I’ve seen make the biggest difference for people who want to release weight and keep it off.

After a year of coaching inside Drop It Club, I pulled together the most powerful patterns I’ve observed—especially for people who have tried everything, struggled with perfectionism, or felt stuck in the on-again/off-again cycle for years.

Whether you’re focused on the scale, overall health, or simply feeling better in your body, these mindset shifts apply no matter where you’re at..

Helpful links

• Drop It Club, our plant-fueled weight loss program (The last day to register for the upcoming session is January 14, 2026)
• Blog post with the 7 mindset shifts written out
• Droplet success stories and other podcasts

About

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 episode, I talk with Johanna, a former Drop It Club member, about her journey with plant-powered weight loss. Johanna shares what led her from vegetarian to fully plant-based, why traditional nutrition advice left her feeling defeated, and how Drop It Club helped her release weight (and unhelpful habits) without tracking, restriction, or obsessing over food.

We discuss how eating three satisfying meals a day reduced mental load, ended constant snacking, and created unexpected emotional lightness and clarity. This conversation goes beyond the scale and into how this way of eating feels good enough to maintain for life.

Helpful links

• Nut-free Swiss-style Cheesy Sauce
• Drop It Club, our plant-fueled weight loss program
• Recipe Club, access over 5,200 WFPB recipes for just $12 per month

About

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 episode, I sit down with Sarah Diederich, a badass vegan fitness coach who helps women build strength, confidence, and muscles they didn’t even know they were capable of. We dive into why lifting weights is so important for women, especially if you’re rocking a plant-based lifestyle, and how you can build solid, beautiful muscle without ever touching animal protein.

Sarah walks me through her journey from academia to fitness coaching, and we get into the magic of personalized coaching, plus why nutrition and recovery matter just as much as the time you spend lifting. We also bust some myths about veganism and strength, talk about finding cardio that doesn’t make you want to scream, and geek out on stretching and mobility because your hips deserve love too.

The big takeaway? Every woman can benefit from lifting and thriving on a vegan diet while crushing your fitness goals isn’t just possible, it’s empowering.

Helpful links

• Find VEGAINSARAH on Instagram @vegainsarah
• Drop It Club, our plant-fueled weight loss program
• The Clean Food Dirty Girl Facebook community

About

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 episode, I sit down with Brittany from Team Dirty and the creator of the Clean Food Dirty Girl Sourdough Course. Brittany shares why she’s so obsessed with fermentation, how the process can be surprisingly healing, and why homemade sourdough is better for our health and the planet.

We get into the community vibe (AKA the sourdough cult) that forms around baking, why long-fermented sourdough works for some people with gluten sensitivities, and the biggest head-ups for new bakers. We even tumble down the rabbit hole about the history of flour and how it’s processed today.

If you’ve ever been curious about baking sourdough, or have a lonely sourdough starter in your fridge calling your name, this episode is a must-listen.

Helpful links

• The Health Benefits of Long-Fermented Sourdough Bread
• Check out the Sourdough Course and save $15 with the coupon code PODCAST
• Sourdough starter from King Arthur Baking (affiliate link, and the starter Brittany and many course takers use)
• Keep the fermentation party going with the Miso Workshop
• Check out the Sourdough Course Wall of Love
• Find delicious recipes to use with your sourdough in Meal Plan Club
• Recipes Brittany used with freshly-milled flour: Caramel Apple Pumpkin Pie Breakfast Cake and Nutty Pumpkin Cranberry Bars

  
  

About

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 episode, I talk about the Drop It Club, our plant-powered weight loss program that’s been changing lives since January 2025.

I share insights from this first year and emphasize the importance of sustainable, long-term weight loss through whole food plant-based eating and compassionate coaching. I’m honest about the fact that there’s no magic bullet, and how real change comes from meeting ourselves exactly where we are and giving ourselves more time than we think we need to reach our health goals. 

I highlight how flexible the program is, how powerful community support can be, and how transformative it has been for our “Droplets.” This episode is a must-listen if releasing weight is on your radar. 

Helpful links

• Download my free holiday guide
• Get notified about our Black Friday deal 
• Drop It Club Podcasts
• About Drop It Club

About

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 episode, I’m talking about how to make eating a whole-food plant-based diet super easy. I share why batch cooking is my secret weapon for saving time (and sanity) and the different ways our recipes can totally change the game by teaching you to cook once, and eat all week.

I’ll walk you through my go-to meal formulas that cover all the key WFPB food categories, so you can build balanced, satisfying plates without overthinking it. Consider this your nudge to play in the kitchen, keep it fun, keep it simple, and keep your health and well-being front and center.

 Helpful links

• Staples: Beans
• Staples: Grains
• Gluten-Free Porridge
• Start a free trial to Meal Plan Club
• Get access to all of our recipes for just $12 per month
• Daily Dozen App

About

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.

• 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/