Culinary Medicine Recipe | Food as Medicine & Physician-Led Health Conversations

How can culinary medicine transform the midlife health transition? In the latest episode of Culinary Medicine Recipe, we explore evidence-based nutrition strategies for perimenopause and menopause.

Dr. Sabrina Falquier is joined by two leading experts who bring both professional authority and their lived experience to the table: Dr. Basma Faris, a board-certified OB/GYN, and Leah Sarris, a chef and registered dietitian, both of whom are navigating midlife transitions themselves. Together, they discuss how targeted dietary shifts, culinary techniques, and food skills can support hormonal fluctuations, cardiovascular health, bone density, and metabolic shifts.

Whether you are a healthcare professional looking to expand your practical lifestyle medicine toolkit or an individual seeking empowering, science-backed food strategies for midlife, this episode offers a roadmap to health and vitality.

In this episode we cover: 

• How life changes cause changes in the way we eat [2:30] 
• What do hormones do? [5:10]
• What to eat during perimenopause? [7:40]
• Perimenopause weight gain and belly fat [12:00]
• Strength training in midlife [14:40]
• GLP-1’s [17:50] 
• Disease risk in midlife [19:00]
• Fiber & protein tips [20:40]
• Consequences of alcohol consumption during perimenopause [22:35]
• Turning nutrition recommendations into meals [24:20]
• Building sustainable eating habits and managing expectations [29:00]
• Eating disorders during perimenopause & menopause [36:10]
• Managing perimenopause & menopause symptoms [37:00]  

To join our guests in person at Rancho La Puerta’s ‘Joy of Connection’ week starting November 14, 2026, call Rancho La Puerta Reservations at 1-(800) 443-7565. First-time guests will receive 20% off OR Rancho La Puerta’s best available offer on a stay when you use code RLP-PRP and the name, Dr. Sabrina Falquier, during the booking process.

Resources

• GLP-1 Menu: A Physician’s Guide on What to Eat & How to Prevent Muscle Loss, Episode 39, Culinary Medicine Recipe
• Balancing Female Hormones in Perimenopause and Beyond with Dr. R. Kumar, Episode 58, Plant-Based Diet

Subscribe and Review: If you’re passionate about the future of lifestyle medicine and healthcare innovation, subscribe and leave us a review. Your feedback helps us bring more evidence-based Culinary Medicine content to your feed.

If you enjoyed this episode, please leave a 5-star review. It helps us reach more listeners looking to take control of their health through food!

Dr. Sabrina Falquier is a board-certified physician and a leader in Culinary Medicine. She specializes in bridging the gap between scientific evidence and the actual food on your plate, empowering listeners to use the kitchen as a place of wellness and healing.

Show Topics Include: Nutrition, Food as Medicine, Health and Wellness Podcasting, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Health, Inflammation, Longevity, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), Prevention, Teaching kitchen, Health equity, Evidence-based nutrition, food podcast insights

Nutrition is finally getting a seat at the medical education table. Dr. Jaclyn Albin, the new President of the American College of Culinary Medicine (ACCM), joins Dr. Sabrina Falquier to discuss strategies for weaving nutrition into medical education, and explains why a hands-on teaching kitchen can stick with learners in a way slides never will.  

Dr. Albin also makes a compelling case for the broader team required to move this work forward, including chefs, dietitians, researchers, behavioral health professionals, public health experts, occupational therapists and farmers.  

If you work in healthcare, teach, study or just want evidence-based answers about food and health, this conversation shows why the future of medicine is also being built in kitchens, not just lecture halls.

In this episode we cover:
·      Who is Dr. Jaclyn Albin [1:10]
·      The role of nutrition in healthcare [1:50]
·      Does nutrition belong in medical school curriculum? [3:30]
·      No, we’re not trying to turn doctors into dietitians. [5:30]
·      Bridging silos to fix chronic disease and a broken food system [6:20]
·      Why hasn’t nutrition been historically part of medical education? [8:25]
·      The difference between nutrition and culinary medicine [10:10]
·      Different approaches to teaching nutrition in medical school [12:40]
·      How Dr. Albin got into culinary medicine [16:45]
·      Where we are today with nutrition education in medicine [20:00]
·      Teaching kitchens [24:00]
·      Two examples of a culinary medicine medical school elective [26:40]
·      Ideal culinary medicine team [29:00]
·      Where can MD’s get evidence-based nutrition education? [32:30]
·      What does success in culinary medicine look like? [35:50]

Resources
Healthy Eating Plate: Your Guide to Balanced Meals - https://youtu.be/riywZ8QtFdA

What Do Doctors Actually Learn About Nutrition - https://alternativefoodnetwork.com/podcasts/episode-34-what-do-doctors-actually-learn-about-nutrition/

Subscribe and Review: If you’re passionate about the future of lifestyle medicine and healthcare innovation, subscribe and leave us a review. Your feedback helps us bring more evidence-based Culinary Medicine content to your feed.

Credits:
Host – Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound and Editing – Will Crann
Executive Producer – Esther Garfin

©2026 Alternative Food Network Inc.

Dr. Sabrina Falquier is a board-certified physician and a leader in Culinary Medicine. She specializes in bridging the gap between scientific evidence and the actual food on your plate, empowering listeners to use the kitchen as a place of wellness and healing.

Show Topics Include: Nutrition, Food as Medicine, Health and Wellness Podcasting, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Health, Inflammation, Longevity, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), Prevention, Teaching kitchen, Health equity, Evidence-based nutrition, food podcast insights

Need healthy weeknight dinners that are fast, delicious and family-friendly? In this episode, Dr. Falquier shares how keeping on hand frozen tomato sauce and pesto, or a high-quality prepared sauce, can help you create quick, nutritious meals in minutes. Perfect for the busy back-to-school season, these practical meal prep strategies make healthy eating easier, even on your busiest days. 

In this episode we cover:

• Healthy Italian cooking [1:20]
• Cooking with marinara [2:10]
• Pasta toppings [3:15]
• Pesto recipe ideas [3:45]

Referenced in the episode: BIS

Credits:
Host – Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound and Editing – Will Crann
Executive Producer – Esther Garfin

©2026 Alternative Food Network Inc.

To help support the podcast, please go to Buy Me a Coffee.

Dr. Sabrina Falquier is a board-certified physician and a leader in Culinary Medicine. She specializes in bridging the gap between scientific evidence and the actual food on your plate, empowering listeners to use the kitchen as a place of wellness and healing.

Show Topics Include: Nutrition, Food as Medicine, Health and Wellness Podcasting, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Health, Inflammation, Longevity, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), Prevention, Teaching kitchen, Health equity, Evidence-based nutrition, food podcast insights

How are clinicians on both sides of the border integrating nutrition into the healthcare system? In this episode of the Culinary Medicine Recipe podcast, Dr. Falquier chats with registered dietitian, Julia MacLaren, to explore the evolution of food skills programs across Canada and the US.

Whether you are a healthcare professional looking to improve patient outcomes through lifestyle medicine or an individual focused on preventive nutrition, this conversation offers a cross-border perspective.

In this episode, we explore:

• Bridging the Gap: How clinicians can move beyond "prescribing" a diet to teaching the food skills necessary for long-term adherence.
• National Agency Funding of Healthcare Innovation: Is there interest in culinary medicine?
• Systems Innovation: A look at food skills initiatives in Canada.
• Culinary Medicine in Public Healthcare: Can it be done?

Timecodes:
·      Culinary medicine program success stories [1:40]
·      Are healthcare systems recognizing the benefits of food skills programs? [6:30]
·      Julia MacLaren’s path into culinary medicine [9:30]
·      Collaboration in culinary medicine [13:10]
·      Food skills in Canada’s food guide [15:15]
·      How culinary medicine will evolve in Canada’s public healthcare system? [17:00]
·      Culinary medicine in Canada vs. the U.S. [19:20]
·      One of Julia’s favourite food skills intervention programs [20:00]
·      Terminology in culinary medicine [22:20]
·      Culinary medicine as part of healthcare innovation in Canada, U.S. & globally [24:00]  

Connect with the Show:
·       Instagram: @alternativefoodnetwork 
·       Website: alternativefoodnetwork.com

If you enjoyed this episode, please leave a 5-star review - it helps us reach more listeners looking to take control of their health through food!

Credits:
Host – Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound and Editing – Will Crann
Executive Producer – Esther Garfin

©2026 Alternative Food Network Inc.

To help support the podcast, please go to Buy Me a Coffee.

Dr. Sabrina Falquier is a board-certified physician and a leader in Culinary Medicine. She specializes in bridging the gap between scientific evidence and the actual food on your plate, empowering listeners to use the kitchen as a place of wellness and healing.

Show Topics Include: Nutrition, Food as Medicine, Health and Wellness Podcasting, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Health, Inflammation, Longevity, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), Prevention, Teaching kitchen, Health equity, Evidence-based nutrition, food podcast insights

(00:00:00) Not Eating Enough Fiber? | Dr. Falquier to the Rescue

(00:01:25) What happens if you eat too little fiber?

(00:02:39) How do you tell if you need more fiber?

(00:03:07) What are good sources of fiber?

(00:03:59) Fiber supplements vs. food

(00:04:21) How much fiber do you actually need?

(00:04:42) Fiber-rich meal examples without the bloat or gas

(00:05:02) Can you eat too much fiber?

(00:05:52) If you do one thing to improve your fiber intake, do this…

“Fiber is one of the most powerful tools we have of improving our health and it’s entirely within our reach,” asserts Dr. Sabrina Falquier. Yet, most of us are only getting half the fiber we need for optimal gut health and long term metabolic health. In this episode, Dr. Falquier shares great fiber-rich meal examples and easy ways to sneak extra fiber into your favorite foods, all through the lens of culinary medicine.  

In this episode we cover:
1:25 – What happens if you eat too little fiber?
2:40 – How do you tell if you need more fiber?
3:10 – What are good sources of fiber?
4:00 – Fiber supplements vs. food
4:20 – How much fiber do you actually need?
4:45 – Fiber-rich meal examples without the bloat or gas
5:00 – Can you eat too much fiber?
5:55 – If you do one thing to improve your fiber intake, do this…

Credits:
Host – Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound and Editing – Will Crann
Executive Producer – Esther Garfin

©2026 Alternative Food Network Inc.

To support the podcast, please go to Buy Me a Coffee.

Connect with the Show:
·       Instagram: @alternativefoodnetwork – Send us a DM with your biggest "fiber win" this week!
·       Website: alternativefoodnetwork.com

If you enjoyed this episode, please leave a 5-star review - it helps us reach more listeners looking to take control of their health through food!

Dr. Sabrina Falquier is a board-certified physician and a leader in Culinary Medicine. She specializes in bridging the gap between scientific evidence and the actual food on your plate, empowering listeners to use the kitchen as a place of wellness and healing.

Show Topics Include: Nutrition, Food as Medicine, Health and Wellness Podcasting, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Health, Inflammation, Longevity, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), Prevention, Teaching kitchen, Health equity, Evidence-based nutrition, food podcast insights

How do you achieve healthy GLP-1 weight loss while preserving muscle mass, energy, and sufficient nutrient intake? Do you have GLP-1 maintenance strategies in place? In this episode, Dr. Falquier bridges the gap between medication and the power of “Food as Medicine”. She provides useful food tips to help support GLP-1 users and their healthcare providers.

In this episode you’ll hear:
1:15 - About GLP-1 agonists.
2:30 - The risks of undereating when on GLP-1 medication.
3:15 - How to have long-term success on GLP-1 medication.
3:45 - Why Culinary Medicine is especially helpful when on GLP-1.
4:10 - What to eat when on GLP-1 medication?
5:00 - How to prevent muscle loss on GLP-1?
5:10 - What is a good breakfast, lunch and dinner for GLP-1?

Credits:
Host – Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound and Editing – Will Crann
Executive Producer – Esther Garfin

©2026 Alternative Food Network Inc.

Dr. Sabrina Falquier is a board-certified physician and a leader in Culinary Medicine. She specializes in bridging the gap between scientific evidence and the actual food on your plate, empowering listeners to use the kitchen as a place of wellness and healing.

Show Topics Include: Nutrition, Food as Medicine, Health and Wellness Podcasting, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Health, Inflammation, Longevity, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), Prevention, Teaching kitchen, Health equity, Evidence-based nutrition, food podcast insights

What does the new 10g sugar limit per meal actually mean for your daily routine, your energy level and your metabolic health? In this Q&A episode, Dr. Sabrina Falquier answers 9 of the most-asked questions about sugar to help you navigate the gap between the new Dietary Guidelines and your dinner plate.  

In this episode you’ll hear:  
1:20 – The 10g Rule: What exactly does the new “added sugar limit” mean?
2:40 – Natural vs. Added: Is sugar from fruit the same as sugar from soda?
3:40 - Glucose vs. fructose metabolism
5:10 - Can I lose weight if I still eat fruit?
5:45 - Does sugar affect inflammation in joints and skin?
6:20 - Are “natural” sugars like honey or maple syrup better than white sugar?
6:45 - Real Food Solutions: Dr. Falquier’s strategies to reduce added sugar
7:15 - Are zero-calorie sweeteners safe for the gut microbiome?
8:15 - The Palate Reset: How do you “detox” from sugar without getting a massive headache?
9:50 - How long does it take for taste buds to change?

Resource:   2025-2030 Dietary Guidelines: https://www.dietaryguidelines.gov/

Do you love Culinary Medicine Recipe? Please consider supporting the podcast at Buy Me a Coffee.

Credits:
Host – Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound and Editing – Will Crann
Executive Producer – Esther Garfin

©2026 Alternative Food Network Inc.

Dr. Sabrina Falquier is a board-certified physician and a leader in Culinary Medicine. She specializes in bridging the gap between scientific evidence and the actual food on your plate, empowering listeners to use the kitchen as a place of wellness and healing.

Show Topics Include: Nutrition, Food as Medicine, Health and Wellness Podcasting, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Health, Inflammation, Longevity, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), Prevention, Teaching kitchen, Health equity, Evidence-based nutrition, food podcast insights

The new 2025-2030 Dietary Guidelines for Americans are finally here. In this episode, Dr. Sabrina Falquier breaks down what they actually mean for real kitchens, real lives and metabolic health.

Are the new guidelines a win for real food and nutrient density, or do they leave us with more questions than clarity? Join Dr. Sabrina Falquier on Culinary Medicine Recipe as she shares her expert perspective on what’s helpful, what’s missing and what deserves a closer look in the federal government’s latest nutrition guidance.

Rather than rehashing food pyramids or plate graphics, this episode looks at how topics like Ultra-Processed Foods (UPF), protein prioritization, added sugars, and full-fat dairy are showing up in the conversation, and where confusion often creeps in.

Dr. Falquier offers a practical, evidence-based take on the good, the bad and the messy realities of translating national guidelines into everyday eating.

In this episode you’ll hear:
01:50 - When were the first dietary guidelines for Americans?
03:50 - 2025-2030 Dietary Guidelines
04:30 - Why are dietary guidelines important?
05:15 - What Dr. Falquier likes about the new Dietary Guidelines.
06:10 - Dr. Falquier’s concerns about the new Dietary Guidelines.
06:35 - Protein prioritization and the fiber gap concern
09:40 - What are the Dietary Guidelines for full-fat dairy?
10:10 - Gut health and the microbiome 
11:15 - Why are whole grains at the bottom of the food pyramid?
11:45 - Sugar, alcohol and sodium recommendations
13:30 - Sustainability and planetary health
14:35 - Do the new Dietary Guidelines actually empower people to use Food as Medicine?

Resources & Links:

• Official 2025-2030 Dietary Guidelines Document: https://www.dietaryguidelines.gov/
• Why It's Important for Your Body to be Hydrated, Episode 5, Culinary Medicine Recipe
• Everything You Need to Know About Electrolytes, Episode 33, Culinary Medicine Recipe
• Three Easy Mocktail Recipes from Dr. Falquier, Episode 35, Culinary Medicine Recipe

Credits:
Host – Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound and Editing – Will Crann
Executive Producer – Esther Garfin

©2026 Alternative Food Network Inc.

Dr. Sabrina Falquier is a board-certified physician and a leader in Culinary Medicine. She specializes in bridging the gap between scientific evidence and the actual food on your plate, empowering listeners to use the kitchen as a place of wellness and healing.

Show Topics Include: Nutrition, Food as Medicine, Health and Wellness Podcasting, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Health, Inflammation, Longevity, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), Prevention, Teaching kitchen, Health equity, Evidence-based nutrition, food podcast insights

Are you struggling with low energy, unexpected weight gain, or a frustrating weight plateau? Chances are, you think you have a "slow metabolism." But the truth is, your metabolism isn't broken. It just needs a reset! Dr. Falquier reveals proven, sustainable strategies to fire up your internal engine for long-term fat loss and better energy. From the best time to eat to boost metabolism to how much protein to eat daily, this episode provides the practical, science-backed metabolic healing plan you need with simple recipes to help you succeed.

In this episode you’ll hear:
1:00 - Welcome to season 3 of Culinary Medicine Recipe
1:15 - Fixing a slow metabolism
2:05 - What is metabolism?
2:45 - Metabolic health and the effect of different foods 
3:45 - How to boost metabolism
4:00 - Spices as metabolic allies
5:00 - What is the best time to eat for metabolism?
5:30 - Is intermittent fasting actually good for you?
6:00 - Balanced meals with protein, fiber, healthy fats & color variety
7:00 - More muscle mass, faster metabolism
7:50 - How much protein should I eat daily?
9:00 - Easy protein recipes for a balanced meal
13:00 - Metabolism-boosting drinks
13:30 - Mindful eating
14:00 - Stress and sleep pillars of lifestyle medicine
14:50 – 7 principles to fix your metabolism  

Resources

Healthy Eating Plate: Your Guide to Balanced Meals
·      Culinary Medicine Recipe podcast, Episode 3
·      Alternative Food Network Youtube video with Dr. Falquier  

Why It’s Important for Your Body To be Hydrated 
·      Culinary Medicine Recipe podcast, Episode 5
·      Alternative Food Network Youtube video with Dr. Falquier  

Lifestyle Medicine for a Healthier You
·      Culinary Medicine Recipe podcast, Episode 13
·      Alternative Food Network Youtube video with Dr. Falquier

Spices to Reduce Inflammation in the Body
·      Culinary Medicine Recipe podcast, Episode 19 
·      Alternative Food Network Youtube video with Dr. Falquier  

Thinking of trying Dry January or decreasing your alcohol consumption throughout the year, find a substitute non-alcoholic drink at the sober superstore & marketplace for non-alcoholic beverages, proofnomore.
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Dr. Sabrina Falquier is a board-certified physician and a leader in Culinary Medicine. She specializes in bridging the gap between scientific evidence and the actual food on your plate, empowering listeners to use the kitchen as a place of wellness and healing.

Show Topics Include: Nutrition, Food as Medicine, Health and Wellness Podcasting, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Health, Inflammation, Longevity, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), Prevention, Teaching kitchen, Health equity, Evidence-based nutrition, food podcast insights

Ready to sip something delicious and good for you? Dr. Falquier explains how to make three healthy mocktails that are full of flavor and natural ingredients: a Jamaica (Hibiscus) Lime Spritzer, Strawberry Basil Sparkler and Mint Mojito Refresher. These refreshing non-alcoholic drinks are perfect for holiday entertaining, Dry January, or anytime you want to feel great while you sip.  

This episode is also available in video on the Alternative Food Network Youtube channel.

For ready-made non-alcoholic beers, wines, spirits and cocktails, check out ProofNoMore
Alternative Food Network gets a commission if you decide to make a purchase using this link.


Credits:
Host – Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound and Editing – Will Crann
Executive Producer – Esther Garfin

©2025 Alternative Food Network Inc.

Dr. Sabrina Falquier is a board-certified physician and a leader in Culinary Medicine. She specializes in bridging the gap between scientific evidence and the actual food on your plate, empowering listeners to use the kitchen as a place of wellness and healing.

Show Topics Include: Nutrition, Food as Medicine, Health and Wellness Podcasting, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Health, Inflammation, Longevity, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), Prevention, Teaching kitchen, Health equity, Evidence-based nutrition, food podcast insights