In this episode, I share why I’ve been off mainstream media (and feel calmer, clearer, and more engaged), how I stay informed on my terms, and what the Tao Te Ching and Stoicism taught me about hope that does the work.

We’ll look at the “doom loop,” why outrage isn’t engagement, and how to channel energy into real life—voting, volunteering, showing up for people you love—without pretending everything’s fine.

Along the way, I unpack a Tao passage that once infuriated me (“You can’t improve the world”) and how it ultimately freed me: the world is imperfect—and we make it better anyway.

This podcast is listener-supported. To receive new posts and support my work, consider becoming a free or paid subscriber.

Support the Podcast

To keep Food for Thought Podcast ad-free and accessible to all, I rely on the support of paid subscribers. If you’re already one—thank you. If you’re not, please consider becoming one. None of the companies below sponsored this episode. They’re simply brands I personally use, love, and trust—which is why I agreed to be an affiliate.

If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided!

* Complement SupplementsEverything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources. (Discount includes Omega-3 Index tests!)🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products!

* Plaine ProductsRefillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products!

* Nama JuicerMy favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.🔗 namawell.com | Code: COLLEEN10 for 10% off all products!

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for.

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

You may not know this, but I’m a huge Lord of the Rings fan—both the novels and the film—and this episode springs from one of the most powerful lines in both the books and the movies. When the world feels heavy—politics, climate, cruelty—that sentence brings me back to what I can actually choose: my response to it all.

I also share some of my favorite thoughts from one of my favorite Stoic philosophers that align with that concept.

Time will pass anyway. How do we want to spend it? Listen in, and let’s decide—on purpose—what to do with the time that’s been given to us.

Support the Podcast

To keep Food for Thought Podcast ad-free and accessible to all, I rely on the support of paid subscribers. If you’re already one—thank you. If you’re not, please consider becoming one. None of the companies below sponsored this episode. They’re simply brands I personally use, love, and trust—which is why I agreed to be an affiliate.

If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided!

* Complement SupplementsEverything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources. (Discount includes Omega-3 Index tests!)🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products!

* Plaine ProductsRefillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products!

* Nama JuicerMy favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.🔗 namawell.com | Code: COLLEEN10 for 10% off all products!

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for. (One one-on-one connection is also a perk of the Founding Member/VIP level here on Substack.)

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

In this updated episode of Food for Thought—Omega-3s: Skip the Fish, Boost Your Brain (and Get Enough!)—we talk about these incredibly important fatty acids that are vital for brain, heart, mood, eye, and overall health.

You’ve probably heard recommendations to eat fish to get your omega-3 fats, but listen to understand exactly what these fats are—and why skipping the middle fish is beneficial.

What’s also essential is getting an amount of omega-3s that truly protects your brain, heart, and other organs. The best way to know if you’re getting enough is to test. I share my own story—testing my Omega-3 Index (and my husband’s), learning we were low, increasing our intake, and testing again. In the episode, I share the results with you and encourage you to test yourself!

In this episode, we cover:

* Why omega-rich plant foods (like flax seeds and walnuts) are great for many reasons but limited when it comes to converting ALA into EPA and DHA.

* How and why to skip the fish and get your omega-3s where the fish get them (i.e. algae).

* What the Omega-3 Index is—what it measures, how to test it (including at home), and why it’s not on standard panels. (Find tests online, or get 15% off of Complement’s tests. Use JOYFULVEGAN for your discount.

* How I increased my Omega-3 Index by over 60%—and my husband’s by 100%.

* …and so much more!

Tune in for the full story, and remember…

Food for Thought is a listener-supported podcast, and your support as a paid subscriber helps me continue creating content that inspires compassion and action—for animals, people, and the planet.

Related Episodes

* Your Daily Supplement Guide: The Non-Negotiables and the Helpful Boosts

* Are You Eating Enough Protein? (Part One)

* Are You Eating Enough Protein? (Part Two)

Support the Podcast

To keep Food for Thought Podcast ad-free and accessible to all, I rely on the support of paid subscribers. If you're already one—thank you. If you’re not, please consider becoming one. None of the companies below sponsored this episode. They’re simply brands I personally use, love, and trust—which is why I agreed to be an affiliate.

If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided!

* Complement SupplementsEverything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources. (Discount includes Omega-3 Index tests!)🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products!

* Plaine ProductsRefillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products!

* Nama JuicerMy favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.🔗 namawell.com | Code: COLLEEN10 for 10% off all products!

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for. (One one-on-one connection is also a perk of the Founding Member/VIP level here on Substack.)

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

If you find this episode helpful, please consider giving it a like, share, comment, or restack. Your support sustains this work!

Today’s episode is an update of one I produced a few years ago—so you have the most accurate, up-to-date, science-based information about how to eat as healthfully as possible and how to use supplements to complement an already healthy diet.

In this episode, you’ll learn:

* Why I prefer targeted essentials over one-size-fits-all multivitamins

* The non-negotiables I prioritize (and why), including B12, D3, DHA/EPA, Creatine, and more

* The helpful boosts to consider based on needs, life stage, and even what lab results show

* How life stages (perimenopause, postmenopause, aging, athletic training) change what “enough” looks like

* Practical tips for hitting calcium targets from food

* How to build simple supplement routines

* …and so much more

If you find this episode helpful, please consider giving it a like, share, comment, or restack. Remember Food for Thought is a listener-supported podcast, and your support as a paid subscriber helps me continue creating content that inspires compassion and action—for animals, people, and the planet.

Support the Podcast

To keep Food for Thought Podcast ad-free and accessible to all, I rely on the support of paid subscribers. If you're already one—thank you. If you’re not, please consider becoming one. None of the companies below sponsored this episode. They’re simply brands I personally use, love, and trust—which is why I agreed to be an affiliate.

If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided!

* Complement SupplementsEverything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources.🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products!

* Plaine ProductsRefillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products!

* Nama JuicerMy favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.🔗 namawell.com | Code: COLLEEN10 for 10% off all products!

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for. (One one-on-one connection is also a perk of the Founding Member/VIP level here on Substack.)

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

We’re continuing the protein conversation I started in Are You Getting Enough Protein? (Part One and Part Two). In those episodes, I unpacked why amino acids from plant and animal sources are identical, why the RDA is just a minimum, and why being intentional about protein matters as we level up in age and fitness.

Paid subscribers enjoy printable resources and my recipe for Homemade Seitan, so join the club today!

In this episode,

* I explain why “lean protein” really means plants.

* I show why plant protein being “less concentrated” is actually a feature, not a bug.

* I share why the protein-to-calorie ratio is such a helpful measurement, especially if your goal is fat loss and muscle gain.

* I focus on plant foods that are both protein-rich and practical to eat (spoiler: I’m not eating 5 tablespoons of spirulina a day).

* I parse out the 4 categories of protein-rich plant foods:

* 🌟 Superstars: 15–20 g per 100 calories

* ⭐ Standouts: 10–14 g per 100 calories

* 💪 Solid Performers: 5–9 g per 100 calories

* 🌱 Sustainers: 3–5 g per 100 calories

* I provide product suggestions and practical ways to incorporate these foods into your everyday meals.

* …and so much more.

Paid subscribers enjoy printable resources and my recipe for Homemade Seitan, so join the club today!

Food for Thought is a listener-supported podcast. If you value the work that goes into these episodes and articles, please consider becoming a free or paid subscriber.

You can now watch the video version of the podcast!

Support the Podcast

To keep Food for Thought Podcast ad-free and accessible to all, I rely on the support of paid subscribers. If you're already one—thank you. If you’re not, please consider becoming one. None of the companies below sponsored this episode. They’re simply brands I personally use, love, and trust—which is why I agreed to be an affiliate.

If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided!

* Complement SupplementsEverything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources.🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products!

* Plaine ProductsRefillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products!

* Nama JuicerMy favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.🔗 namawell.com | Code: COLLEEN10 for 10% off all products!

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for. (One one-on-one connection is also a perk of the Founding Member/VIP level here on Substack.)

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

If you found this episode helpful, please consider giving it a like, share, comment, or restack. It is free to read, but your support as a paid subscriber helps me continue creating content that inspires compassion and action—for animals, people, and the planet.

Language doesn’t simply describe reality—it shapes how we see it, how we feel about it, and whether we act. The words we use around climate aren’t neutral: they can spark urgency, create fatigue, or open the door to hope.

Research shows that familiar terms like climate change and global warming elicit more urgency and willingness to act than newer, heavier terms like climate crisis or climate emergency.

In this episode of Food for Thought, I explore which words inspire, which ones backfire, and how choosing clearer, calmer language can move people toward solutions.

(A written version of this episode can be found at colleenpatrickgoudreau.com)

🎧 Listen in to learn how the words we choose can either keep people stuck in fear or move them toward meaningful action. You can also watch it as a YouTube video, as well!

Affiliate Links

To keep Food for Thought Podcast ad-free and accessible to all, I rely on the support of paid subscribers. If you're already one—thank you. If you’re not, please consider becoming one. None of the companies below sponsored this episode. They’re simply brands I personally use, love, and trust—which is why I agreed to be an affiliate.

If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided!

* Complement SupplementsEverything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources.🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products!

* Plaine ProductsRefillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products!

* Nama JuicerMy favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.🔗 namawell.com | Code: COLLEEN10 for 10% off all products!

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for. (One one-on-one connection is also a perk of the Founding Member/VIP level here on Substack.)

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

If you haven’t listened to Part 1 yet, I encourage you to start there—we covered the basics of protein: what it is, how it functions in the body, why plant and animal amino acids are identical, and why the RDA is just the minimum.

In Part 2, I talk about what’s shifted for me now that I’m at Level 55 (a language reframe I now love for “aging”), and why I had to “level up” when it came to both strength training and protein intake. Here’s what I share:

* Why my perspective on protein has deepened—not because I’m vegan, but because I’m 55, post-menopausal, and also highly active

* The game-changing role of resistance training (and why lifting heavier is essential as we age)

* Why peri- and post-menopausal women—and older men—need more protein to counter muscle loss and support bone health

* Practical ways to hit daily targets

* The results I’ve experienced since increasing my protein and lifting heavier

🎧 Listen to the full episode for practical tips, high-protein plant food ideas, and why I’ve become such a cheerleader for protein.

👉 You can also watch the podcast episodes on YouTube now!

DISCLAIMER: This episode is for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified healthcare provider with any questions you may have regarding your health, medical condition, or before making changes to your diet, exercise, or medication.

Food for Thought is a listener-supported podcast. If you value the work that goes into these episodes and articles, please consider becoming a free or paid subscriber.

Support the Podcast

To keep Food for Thought Podcast ad-free and accessible to all, I rely on the support of paid subscribers. If you're already one—thank you. If you’re not, please consider becoming one. None of the companies below sponsored this episode. They’re simply brands I personally use, love, and trust—which is why I agreed to be an affiliate.

If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided!

* Complement SupplementsEverything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources.🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products!

* Plaine ProductsRefillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products!

* Nama JuicerMy favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.🔗 namawell.com | Code: COLLEEN10 for 10% off all products!

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for. (One one-on-one connection is also a perk of the Founding Member/VIP level here on Substack.)

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

Thoughts? Questions? Suggestions? Join our private chat!

For decades, U.S. dietary guidelines have linked “protein” with animal products. Even as the visuals evolved—from the “Basic Four” to the Food Pyramid to MyPlate—the message stuck: protein means meat.

But protein isn’t a food group at all. It’s a macronutrient made of amino acids—the building blocks your body uses to build muscle, repair tissue, produce enzymes and hormones, and support immune health. And here’s the thing: your body doesn’t care if those amino acids come from lentils or chicken. They’re identical at the molecular level.

So why does animal protein still get the reputation for being “better”? And what does the science actually say about how much protein we need—and from what sources?

In this episode, I talk about:

* How U.S. dietary guidelines shaped our view of protein — and why many still think “protein” means “meat”

* How protein functions in the body, what amino acids are, and why plant and animal amino acids are identical

* Why the RDA for protein is a minimum, not necessarily optimal, especially as we age or increase activity

* What top plant-based nutrition experts recommend for daily protein intake and how it compares to the RDA

* How protein needs change with age, activity level, and life stage

* Why I’ve doubled my own protein intake — and the results I’ve seen

Whether you’re in your 20s or your 80s, plant-based or not, active or just getting started, understanding protein is key to thriving long-term. And yes, you can do it 100% with plants.

🎧 Listen to the full episode for practical tips, expert recommendations, and how to know if you might benefit from more protein. You can also watch it as a video on YouTube!

DISCLAIMER: This episode is for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified healthcare provider with any questions you may have regarding your health, medical condition, or before making changes to your diet, exercise, or medication.

Food for Thought is a listener-supported podcast. If you value the work that goes into these episodes and articles, please consider becoming a free or paid subscriber.

Affiliate Links

To keep Food for Thought Podcast ad-free and accessible to all, I rely on the support of paid subscribers. If you're already one—thank you. If you’re not, please consider becoming one. None of the companies below sponsored this episode. They’re simply brands I personally use, love, and trust—which is why I agreed to be an affiliate.

If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided!

* Complement SupplementsEverything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources.🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products!

* Plaine ProductsRefillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products!

* Nama JuicerMy favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.🔗 namawell.com | Code: COLLEEN10 for 10% off all products!

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for. (One one-on-one connection is also a perk of the Founding Member/VIP level here on Substack.)

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

Thoughts? Questions? Suggestions? Join our private chat!

Religious traditions have played a significant role in shaping many familiar dishes. Over the centuries, abstaining from eating meat and other animal products for spiritual reasons led to creative, plant-based recipes that have since become cultural staples. I think this matters because it helps legitimize plant-based eating as something deeply rooted in cultural and historical tradition—not a fad or modern invention. It reminds us that meatless eating has long been a meaningful, creative, and essential part of human food culture, shaped by values, ethics, and necessity. And by centering these stories in our collective memory, we reclaim a rich legacy—and challenge the idea that animal products must, or always have, sat at the center of every meal.

Enjoy!

——————

🌟 Join thousands of like-minded subscribers at my Substack. Community, connection, and inspiration for living compassionately, healthfully, and sustainably. 

Visit my website: JoyfulVegan.com

Join me on an all-inclusive vegan trip: JoyfulVeganTrips.com

AFFILIATE PARTNERS:

• Complement — Use this link https://lovecomplement.com/?aff=152&utm_source=joyfulvegan) and coupon code "joyfulvegan" and get 15% off my favorite supplements.
• Plaine Products — Use this link (https://www.plaineproducts.com/ref/161) and coupon code "compassion" for 20% off my favorite zero waste bath and body products.

Thank you for listening.

Losing an animal companion can be a profound and often overlooked grief. In this episode, I explore what it means to mourn a beloved pet, how to navigate the pain, and ways to honor the bond that never really ends — all through the lens of the life and loss of my cat Charlie.

——————

🌟 Join thousands of like-minded subscribers at my Substack. Community, connection, and inspiration for living compassionately, healthfully, and sustainably. 

Visit my website: JoyfulVegan.com

Join me on an all-inclusive vegan trip: JoyfulVeganTrips.com

AFFILIATE PARTNERS:

• Complement — Use this link (https://lovecomplement.com/?aff=152) and coupon code "joyfulvegan" and get 15% off my favorite supplements.
• Plaine Products — Use this link (https://www.plaineproducts.com/ref/161) and coupon code "compassion" for 20% off my favorite zero waste bath and body products.

Thank you for listening.