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, 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

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.
Alternative Food Network gets a commission if you decide to make a purchase using this link.

Click here to sign up for our free newsletter.  

To become a podcast supporter, click here.

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, 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

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, 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

Did you know most doctors receive almost no formal training in nutrition? In this eye-opening episode, Dr. Sabrina Falquier sits down with internal medicine specialist, Dr. Thomas Carter, and third year medical student, Megan Roach, for an honest conversation about how much nutrition has been taught in medical school and what that means for patient care. Together, they compare experiences, share insights from both generations of medicine, and discuss why culinary medicine is helping bridge the knowledge gap.  

In this episode you’ll hear:
1:00 – How much nutrition is taught in medical school?
8:20 – Why Dr. Carter agreed to be a guest on this episode
10:00 – Nutrition education in medical school: Megan Roach’s perspective as a medical student
13:00 – Culinary medicine workshops in medical school
14:20 – Food as medicine
15:00 – What every medical student should learn about nutrition
17:00 – The challenge of speaking with patients about nutrition
19:30 – What Dr. Carter wishes he knew about nutrition
21:00 – How do you talk to a patient about nutrition?
26:45 – How to give nutrition advice in short appointments
31:30 – Nutrition training: The hope for future doctors

Referenced in the episode:

• Proposed Nutrition Competencies for Medical Students and Physician Trainees
• Medicina Culinaria podcast in Spanish
• Buy Me a Coffee

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, 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

From hydration to nerve function, discover the crucial role electrolytes play in keeping us healthy and energized. Dr. Sabrina Falquier breaks down what electrolytes are, how they work, and why they're essential for our bodies. Plus learn what foods contain electrolytes and how to make your own simple electrolyte drink at home. Whether you're an athlete, constantly on the go, or just someone looking to improve your overall well-being, this is for you!

In this episode you’ll hear:
0:40 – What are electrolytes?
1:00 – How do we lose electrolytes?
1:45 – What’s in electrolyte powder and drinks?
2:35 - Who can benefit from added electrolytes?
3:15 – What foods have electrolytes?
4:30 – How to make electrolyte water?

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, 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

In the U.S., nearly one in five children are living with obesity, and over a quarter of adolescents aged twelve to nineteen are prediabetic. Shockingly, only two percent of children meet the daily recommended intake of fruits and vegetables, and over thirteen million children live in food insecure households. This means that school meals are often the most reliable and nutritious food they get each day. In this episode, we hear from three innovative chefs working in school nutrition who are transforming the school cafeteria. They share what goes into creating delicious and nutritious school lunch programs that set children up for success, even under tight budgets and strict guidelines. This is a must listen if you’re in school nutrition or are curious about school lunch programs.      

In this episode you’ll hear:
1:20 – Why are school food programs so important?
3:30 – Chef Rebecca Polson’s story
4:20 – Chef Jason Hull’s story
6:15 – Chef Taylor Thompson’s story
8:30 – What criteria are used to create school lunch recipes?
12:10 – What is the National School Lunch Program in America?
16:00 – Scratch cooking, speed scratch cooking and heat & serve
21:35 – What are the chefs’ biggest challenges?
22:40 – Where do schools source their food?
30:30 – School food policy
31:45 – K-12 recipe development with Pacific Coast Producers
34:10 – Surprise favorite recipes for the kids
36:30 – Food tips for busy families

Thank you to our sponsor, Pacific Coast Producers.

References:

• Culinary Institute of America’s Healthy Kids Collaborative

• National School Lunch Program

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, 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

In this inspiring episode, Dr. Falquier is joined by Chef Suhan Lee, whose incredible journey takes us from his injuries in the Marine Corps to his creativity in the kitchen. Chef Suhan turned his passion for health and healing IBS into the creation of allergen friendly sauces. His story is one of transformation, innovation and purpose.  

In this episode you’ll hear:
2:00 – What happened to Chef Suhan after he was injured in the Marine Corps?
4:30 – How do antibiotics affect the microbiome?
6:15 – From being in the military to becoming a chef
7:30 – The health story behind Get Saucy
9:30 – How Chef Suhan created an allergen friendly Tikka Masala
13:15 – Save time in the kitchen
15:30 – What is an auto-immune protocol?
17:10 – The goal of culinary medicine

Website link: https://getsaucy.com/

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, 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

Chef and PhD Public Health Nutritionist, Dr. Deborah Kennedy, joins Dr. Falquier to explore the evolving role of food as medicine programs in healthcare, what current financial structures support these programs and what funding mechanisms need to change. Whether you’re a healthcare professional, policymaker, or simply passionate about nutrition and wellness, this episode offers valuable insights into what systemic shifts are necessary to make nutrition-based healthcare more accessible and sustainable.

In this episode you’ll hear:
2:50 – Difference between food as medicine and culinary medicine
5:45 – What happens when medically tailored meals or produce prescriptions come to an end?
6:45 – How can culinary medicine outcomes be measured to show clinical and cost effectiveness? 11:00 – Who’s funding food prescriptions, medically tailored meals and nutrition education?
16:45 – Are there food as medicine programs outside the U.S.?
23:00 – Who pays for culinary medicine coaching?
24:30 – The future of culinary medicine
28:00 – Book series: Culinary Medicine From Clinic to Kitchen
31:00 – Dr. Kennedy’s Food Coach Academy

Resource

Health Affairs Journal, April 2025 I Food, Nutrition & Health

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, 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

What if everyday pantry staples could help you eat healthier and more affordably, and also free up your time in the kitchen? In this episode, registered dietitian Milette Siler shares why food is medicine is a powerful tool for improving health alongside traditional medicine and pharmacotherapy, and how ingredients like canned tomatoes and canned fruits can play a nutritious role in your meals. Whether you’re aiming to improve your own health or help others do the same, this conversation highlights how smart food choices, even from a can, can support a healthy, balanced diet.  

In this episode you’ll hear:
2:45 – Why does food as medicine matter?
7:30 –  About Teaching kitchens
10:15 – Nutrients in fresh vs. canned and frozen foods
15:30 – How to store fresh herbs
16:10 – Fiber in canned tomatoes and canned fruits
19:00 – Are canned fruits healthy?
21:15 – Should you drain canned fruit?
25:15 – What to avoid when buying canned fruit
26:10 – Is there a concern with BPA in canned foods?
27:30 – Smoothies and satiety
30:45 – How to build a healthy pantry
32:30 – What does a dietitian do?
35:30 – “It’s what we don’t eat that gets us into trouble.”  

Thank you to our sponsor, Pacific Coast Producers.

Resource:

• https://scijournals.onlinelibrary.wiley.com/doi/abs/10.1002/jsfa.5849

CREDITS:
Host – Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound & 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, 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

These seventeen minutes about inflammation are not to be missed. Inflammation is a natural defense mechanism, but chronic inflammation can contribute to heart disease, diabetes, autoimmune conditions, and more. In this episode, Dr. Falquier breaks down the science of inflammation, exploring why it’s essential for healing, how it can be harmful, and what you can do to keep it in check.

In this episode you’ll hear:
1:25 - Chronic inflammation statistics
2:30 - What is acute inflammation?
3:10 - Healing acute inflammation
4:30 - Chronic inflammation causes
6:10 - Daily cell damage that needs repair
7:40 - Examples of health problems resulting from cell damage and inflammation
8:20 - Signs of chronic inflammation
9:20 - Can you test for chronic inflammation?
12:30 - Anti-inflammatory foods
14:50 - How to reduce inflammation in the body recap: a holistic approach

As referenced in the episode:

Audio - Healthy Eating Plate: Your Guide to Balanced Meals 
Video - What's On Your Plate

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, 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