Is your plant-based journey supporting your metabolism, or is your "engine" running on idle?

Today, we are doing a special feed drop from our sister show, Culinary Medicine Recipe. We wanted to share this specific episode with the Plant-Based Diet community because it answers a popular question: "How do I eat plants in a way that boosts metabolism?"

What You’ll Learn in this Episode:  
·      Fixing a slow metabolism
·      Metabolic health and the effect of different foods
·      Spices as metabolic allies
·      What is the best time to eat for metabolism?
·      Is intermittent fasting actually good for you?
·      How much protein to eat daily
·      Easy protein recipes for a balanced meal, including plant-based meal plans

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

About Culinary Medicine Recipe:

If you enjoy this evidence-based approach to your plate, you will love Culinary Medicine Recipe. The show features world-class physicians, dietitians, educators and chefs who translate complex nutritional science into delicious, kitchen-ready instructions.

Love this episode? Subscribe to Culinary Medicine Recipe here:
·       Link to Apple Podcasts 
·       Link to Spotify 

Connect with the Movement:
·       Instagram: @alternativefoodnetwork 
·       Newsletter: https://alternativefoodnetwork.com/subscribe/

CREDITS:
Executive Producer: Esther Garfin
Sound Recording and Editing: Will Crann

©2026 Alternative Food Network Inc.

Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

Are you tired of gut health advice that starts and ends with a supplement pill? In this episode, you’ll hear from microbiome educator, Anu Simh, about the science of the gut microbiome and how to boost your gut health naturally. She provides a clear, plant-forward roadmap to rebuilding your microbial diversity, including how to restore the gut after antibiotics.  

In this episode you’ll hear:
2:30 – Why should we care about the gut microbiome?
3:30 – What are microbes?
5:00 – Plant forward diet, fiber and gut health
7:15 – How to create a healthy gut microbiome
8:45 – Gut microbiome research
10:00 – Probiotics, prebiotics and fermented foods
11:45 – What yogurt is good for gut health?
13:15 – Best foods for gut health
17:00 – Antibiotics and the gut microbiome
18:15 – Travellers’ diarrhea and Saccharomyces boulardii*
19:15 – Raw vs. cooked vegetables
20:30 – Are gut microbiome tests legitimate?
23:00 – Is the gut microbiome influenced by genetics?

*Saccharomyces boulardii is a non-pathogenic yeast that has been studied for digestive support, particularly during travel. Unlike bacterial probiotics, it is a yeast-based probiotic, which means it is not affected by antibiotics and is generally more stable in varying temperatures. This makes it a practical option to carry while traveling.

Gut Clarity Lab: https://oznq5xaaefus36q.krtra.com/t/4KXwiklyOJa4 
If you use this link, Alternative Food Network may receive a small commission from your purchase.

Referenced in the episode:

• American Gut: an Open Platform for Citizen Science Microbiome Research
• Gut-microbiota-targeted diets modulate human immune status

CREDITS:
Executive Producer and Host: Esther Garfin
Sound Recording and Editing: Will Crann

©2026 Alternative Food Network Inc.

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Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

We often talk about the power of plant-based eating, but what about the power of plants on our skin? In this clean beauty episode of the Plant-Based Diet podcast, we explore plant-based skincare and botanical healing with Jodi Scott, founder of Green Goo.  

Blending science and time honored plant traditions, Green Goo is a disruptor of the over-the-counter first aid space. From sustainability to a candid conversation about eczema, Esther and Jodi chat about why skin, your body’s largest organ, deserves the same “real food” philosophy as your diet.  

In this episode you’ll hear:
00:50 – Why an episode about plant-based skincare
03:00 – Plant-based first-aid, personal care and beauty
05:15 – Green Goo at Johns Hopkins
06:40 – FDA registration and skincare claims
09:30 – Allergies and sensitivities
12:00 – How Green Goo ended up in Oscar gift bags
14:15 – The smell of natural products
15:20 – Most popular Green Goo products
16:45 – Eczema flare-ups: Healing eczema naturally
20:00 – Why is skin important and the microbiome connection

About Our Guest
Jodi Scott is the founder of Green Goo, a plant based first aid and herbal wellness company built alongside her mom and sister on their family farm. What began as hand mixed salves in mason jars has grown into a nationally distributed brand trusted by families across the country. 

Get 10% off Green Goo here: https://www.greengoo.com/ALTERNATIVEFOODNETWORK

If you use the discount code to make a purchase, Alternative Food Network will earn a small commission at no cost to you. We do this for products we like. 

Referenced in the episode:
 ·      Fix Your Metabolism: How to Reboot Your Body’s Engine Today, Episode 36, Culinary Medicine Recipe
·      Medicina Culinaria

CREDITS:
Executive Producer and Host: Esther Garfin
Sound Recording and Editing: Will Crann  

©2026 Alternative Food Network Inc.

Disclaimer: All content provided or opinions expressed are for informational and/or entertainment purposes only and are not a substitute for professional medical advice. If you are uncertain if an ingredient in this show is suitable for you, please discuss it with your doctor or other qualified health care practitioner.



Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

Stop relying on willpower and start building systems. Discover 6 plant-based habits to master plant-based eating and stick with it in 2026.

In this episode of the Plant-Based Diet podcast, we discuss habit formation with plant-based health coach, Michele Stamn. Transitioning to a whole-food plant-based (WFPB) lifestyle doesn't have to be overwhelming. We explore how habit stacking and minor routine shifts can create sustainable eating habits that last a lifetime, even with a busy schedule.

We break down 6 habits for plant-based beginners and pros alike:
 ·      Keep plant-based eating familiar
·       Plan ahead with plant-based meal prep
·       Social fluidity: How to maintain plant-based nutrition while eating out
·       Plus 3 more actionable shifts you can start today.

Whether your goal is weight loss, improved energy, or longevity, these habits are a roadmap to your success.

In this episode you’ll hear:
03:20  About health coach Michele Stamn
04:20  Keeping plant-based eating fun with an Orange Dreamsicle fruit dip
05:00  Habit 1: Bring in more plants to squeeze out the other stuff
06:15  Habit 2: Keep meals familiar
07:15  Plant-based pancakes
08:30  Habit 3: Plan ahead with plant-based meal prep at home and social eating hacks outside
11:10  Habit 4: Aim for progress, not perfection
13:10  Habit 5: Celebrate your wins
16:30  Habit 6: Keep plant-based eating fun

Guest link: https://www.wellness-empowered.org/

Referenced in the episode:
·      How to Overcome Plant-Based Eating Roadblocks, Episode 45, Plant-Based Diet
·      Culinary Medicine Recipe podcast
·      Free Alternative Food Network Newsletter Sign-Up
·      Alternative Food Network Youtube Channel    

CREDITS:
Executive Producer and Host: Esther Garfin
Sound Recording and Editing: Will Crann  

Disclaimer: This podcast is for educational purposes only and does not substitute for professional medical advice. Always consult with a healthcare provider before making significant changes to your diet.  

©2026 Alternative Food Network Inc.

Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

Low energy, low libido or body changes? Hormonal changes aren’t just a female issue. Learn how male hormones, including testosterone or Low T, affect your health and vitality. We cover signs of male hormone imbalance, andropause, hormone replacement therapy, and the lifestyle tweaks that can make a difference. Integrative physician, Dr. R. Kumar, shares science-backed insights and actionable tips to help you feel your best.  

In this episode you’ll hear:
2:30 – About male hormones including testosterone
4:45 – Low testosterone levels
7:20 – What is the function of testosterone in men?
8:15 – Hormonal imbalance for men and the causes
9:30 – When does testosterone start to drop naturally?
9:45 – What supports testosterone production?
10:30 – Alcohol’s effect on male hormones
11:00 – When to check testosterone levels?
12:15 – DHEA
14:15 – Bioidentical testosterone
15:40 – Lifestyle and diet strategies to support healthy testosterone
16:40 – Food sources of zinc
18:00 – Whole food plant-based diet to support hormones and the microbiome
20:15 – Is soy bad for men?
24:30 – Testosterone and cognition
25:30 – Cost of testosterone
27:00 – Finding an integrative physician

Guest Link: https://www.ommanicenter.com/

Resources referenced in the episode:
·      Understanding How Our Body Works webinar by Dr. Rose Kumar
·      Balancing Female Hormones in Perimenopause and Beyond with Dr. R. Kumar podcast
·      Reversal of cognitive decline: A novel therapeutic program


CREDITS:
Executive Producer and Host: Esther Garfin
Sound Recording and Editing: Will Crann  

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To become a podcast supporter, click here.

Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

Feeling off lately - mood swings, weight changes, low energy, or poor sleep? It could be your hormones. In this episode, Integrative physician, Dr. Rose Kumar, is coming to the rescue! She breaks down the confusing world of hormone balancing vs. hormone replacement, including what you need to know about estrogen dominance, perimenopause symptoms, cortisol levels, bioidentical hormones, hormone testing, and the role of diet and lifestyle. Whether you’re in your mid-thirties and your hormones are starting to change or you’re adjusting to life post-menopause, this episode gives you practical tools to understand your hormones and support your body through every stage.  

In this episode you’ll hear:
1:10 – Why an episode about hormones?
3:15 – Who is Dr. Rose Kumar?
5:30 – What should women understand about hormones?
8:00 – Danger of high dose hormones
8:45 – Premenopause & perimenopause hormonal changes in your 30’s & 40’s
12:00 – Hormone balancing vs. hormone replacement
13:00 – What are bioidentical hormones?
14:00 – What hormones are FDA approved?
15:30 – Therapeutic use of hormones
17:10 – Are there any BHRT studies?
19:30 – Estrogen and progesterone hormone ratios and doses
24:00 – Symptoms of estrogen dominance         
25:30 – Can you have hormone imbalance even without symptoms?
27:00 – How does plant-based eating and lifestyle affect hormones?
28:15 – Is soy good or bad for you?
31:30 – Which food helps hormonal imbalance?
36:15 – The expanding waistline
36:45 – Hormone testing: what to check and how often in your 30's, 40's & 50's
44:45 – Menopause by definition
45:00 – How long should a postmenopausal woman be on hormones?
46:00 – How do you reverse bone density loss?

Guest Link: https://www.ommanicenter.com/

CREDITS:
Executive Producer and Host: Esther Garfin
Sound Recording and Editing: Will Crann

Please consider supporting us on Buy Me a Coffee.

Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

Looking for a delicious, no-fuss snack that fuels your day and fits your plant-based lifestyle? Emmanuelle Bonham shares her go-to energy ball recipe – a perfect blend of nourishment, simplicity and feel-good ingredients. Whether you need a pre-workout bite, a mid-afternoon pick-me-up, or a kid-friendly treat, this is your new favorite recipe. Bonus: no oven required!

CREDITS:
Executive Producer and Host: Esther Garfin
Sound Recording and Editing: Will Crann

©2025 Alternative Food Network Inc.

RECIPE (Courtesy of Emmanuelle Bonham)

Energy Balls – Nut-Free Option Included

🛒 Ingredients (Metric) 
·      130 g oat flour (or rolled oats if you like a chewy texture)
·      40 g chia seeds
·      40 g flaxseeds
·      ½ tsp salt
·      85 g high quality maple syrup
·     180 g smooth peanut butter (or sunflower seed butter for nut-free)
·      ½ tsp vanilla extract

🛒 Ingredients (US/Canada Cups)
·      ½ cup oat flour (or rolled oats if you like a chewy texture)
·      ¼ cup chia seeds
·      ¼ cup flaxseeds
·      ½ tsp salt
·      ¼ cup high quality maple syrup
·      ¾ cup peanut butter (or SunButter)
·      ½ tsp vanilla extract

Instructions

1. Mix dry: In a large bowl, combine oats, chia, flaxseeds, and salt.
2. Add wet: Stir in maple/honey and peanut/sunflower butter until fully combined.
3. Add vanilla: Mix in vanilla extract. Chill for 20–30 minutes if mixture is too soft. 
4. Shape: Roll into 22-23 balls (approx. 20 g or 1 tbsp each). 
5. Chill: Refrigerate for 1 hour to firm.

Storage                                                                                            
·      1 week at room temp
·      2 weeks in the fridge
·      3 months in the freezer

To support our show, please consider "buying us a coffee" at https://buymeacoffee.com/alternativefoodnetwork

Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

What if luxury wasn’t about excess—but about intention, compassion, and alignment? In this inspiring episode, we sit down with Emmanuelle Bonham, founder of Kind Luxury, a lifestyle movement that's changing the way we think about what it means to live well and beautifully without causing harm.

In this episode you’ll hear:
2:30 – Summer in Dubai
4:30 – What is Kind Luxury?
12:40 – What are the roadblocks to diet change?
14:15 – Energy balls and their benefits
15:40 – How to identify cruelty free, ethically sourced brands?
20:40 – Helpful tools to make informed purchase decisions  

As referenced in the episode:  
·      Leaping Bunny: https://www.leapingbunny.org/
·      Peta: https://www.peta.org/living/personal-care-fashion/petas-ultimate-cruelty-free-list/
·      Cruelty Free International: https://crueltyfreeinternational.org/
·      EWG: https://www.ewg.org/

CREDITS:
Executive Producer and Host: Esther Garfin
Sound Recording and Editing: Will Crann

©2025 Alternative Food Network Inc.

To support our show, please consider "buying us a coffee" at https://buymeacoffee.com/alternativefoodnetwork.

Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

Chronic inflammation may be silent but its impact on your health is loud. This 8 minute episode highlights what it is, what causes it, and its role in the development of serious conditions like heart disease, diabetes, autoimmune disorders, digestive issues and even cancer. Learn how to take control of your health, starting with what’s on your plate.

References:

• Reducing Inflammation in the Body, Culinary Medicine Recipe podcast, Episode 40  
• Alternative Food Network Youtube Channel  
• Free Alternative Food Network Newsletter Sign-Up

CREDITS:
Executive Producer and Host: Esther Garfin
Sound Recording and Editing: Will Crann

©2025 Alternative Food Network Inc.

Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based 

Are you getting enough protein on a plant-based diet? Wonder no more. Plant-based dietitian, Rhyan Geiger, breaks down the facts and myths around protein intake, especially for those following a plant-based or vegan lifestyle. Learn how much protein your body really needs, the best plant-based protein sources, and how to easily meet your protein goals through whole foods. Rhyan also shares practical meal tips to help you build balanced, nutrient-rich meals.  

In this episode you’ll hear:
3:10 – Can a person get enough protein on a plant-based diet?
4:10 – Daily protein requirements
5:00 – What do amino acids do and what foods have amino acids?                
6:20 – Unexpected sources of plant-based protein
9:30 – Protein-packed plant-based breakfast
11:30 – Plant-based lunch idea
12:30 – Slow cooker plant-based dinner ideas
14:30 – Plant-based snacks
16:00 – Recipe tips
18:00 – Nutrition tracking apps  

Guest Link: https://phxvegandietitian.com/

Free Alternative Food Network Newsletter Sign-Up  

Alternative Food Network Youtube Channel

Resources:  

• The Truth about the Wheat We Eat, Episode 38, Culinary Medicine Recipe  
• Nutritious Pasta Higher in Protein & Easier on Your Stomach, Episode 36, Culinary Medicine Recipe  

CREDITS:
Executive Producer and Host: Esther Garfin
Sound Recording and Editing: Will Crann        

©2025 Alternative Food Network Inc.

Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based