In this episode, Tracy and Eden dig into one of the most common questions they get from patients: “Am I getting enough protein?”

They bust myths, explain evidence-based recommendations, and share practical ways to hit your protein goals–without obsessing over every gram. From understanding how needs differ for athletes, older adults, and people recovering from illness, to exploring why plant proteins measure up just as well, this episode is full of science-backed takeaways and real-world tips.

Whether you’re a weekend runner, a strength-training enthusiast, or just trying to eat more plants, this episode helps you find your protein sweet spot.

Protein 101: The recommended daily range – 0.8–1.5 g/kg of body weight for most adults, up to 2 g/kg for specific needs like healing or strength training.

Myth Busting: Yes, you can get all 20 essential amino acids from plants–no animal protein required.

Who Needs More: Athletes, older adults, and people healing from injury or surgery often benefit from higher protein intake.

Everyday Wins: A cup of black beans (15 g), half a block of tofu (20 g), oats, and even greens like spinach or broccoli all contribute to your total.

Tools & Tips: Adding plant-based protein powders to smoothies or overnight oats can help close the gap if needed.

Protein needs vary by activity: Endurance athletes often need more carbs, while strength trainers and older adults benefit from higher protein.

American College of Lifestyle Medicine

P2P’s Plant-Based Recipe Generator (available on the podcast website)

SWAP-MEAT Study – Comparing Plant-Based Meat Alternatives to Their Animal Counterparts

The Impact of Plant-Based Dietary Patterns on Cancer-Related Outcomes: A Rapid Review and Meta-Analysis – NIH

✨ Follow us on Instagram

In this bonus episode, Tracy and Eden dive into a groundbreaking new study from the American Journal of Clinical Nutrition on diet and cancer risk. Drawing from research, they explore how dietary patterns, particularly plant-forward choices, affect the incidence of common and less common cancers.

Together, they unpack the data, highlight strengths of the study, and share their own reflections on what this means for cancer prevention and everyday choices. From the gut microbiome to dairy and hormone-driven cancers, they emphasize one consistent theme: eating more plants is a safe, simple, and powerful step toward lowering cancer risk.

The conversation also shifts from data to daily life, including how to start swapping plant-based meals into your routine, navigating limited restaurant options, and even using tools like our Plant-Powered Recipe Generator to experiment with new recipes.

And before you keep reading, subscribe to our all-new SUBSTACK! You will get extra tidbits of plant-based goodness, recipes, resources, and exclusive insights delivered straight to your inbox every week. You also cannot miss our all-new Recipe Reviser, the fastest way to turn your favorite dishes into plant-based perfection. One click, countless delicious possibilities!

Strengths of the study and how lifestyle factors were controlled

How diet patterns were categorized (vegetarian, vegan, pescatarian, semi-vegetarian)

Significant reductions in cancer risk among vegans and vegetarians

Dairy’s association with breast and prostate cancer

The role of the gut microbiome, fiber, and prebiotics in cancer prevention

Practical tips for transitioning toward a more plant-forward diet

Societal shifts: moving celebrations away from meat and dairy-heavy norms

Study DOI

Holy Guacamole (Vancouver)

Vegan Cupcakes Take Over the World (cookbook)

Blue Zones

Physician’s Committee for Responsible Medicine

Plant Powered Physicians Podcast Website (recipe generator)

Submit your questions here

Instagram: @doctorplantpodcast

Try a Meatless Monday or swap in one new plant-based recipe each week

Use ChatGPT (or your favorite tool) to generate quick 30-minute recipes with new veggies

In this episode, Tracy and Eden zoom out to explore the bigger picture of lifestyle medicine: what it is, how it works, and why it is a game changer in preventing and even reversing chronic disease.

From defining the six pillars (nutrition, movement, sleep, social connection, stress resiliency, and avoiding harmful substances) to unpacking epigenetics and the role of community, the conversation shows how small, evidence-based changes add up to powerful results. Along the way, Tracy and Eden share personal stories, practical examples, and a vision for how society can make the healthy choice the easy choice.

👉 And before you keep reading, subscribe to our all-new Substack. You will get extra tidbits of plant-based goodness, recipes, resources, and exclusive insights delivered straight to your inbox every week.

The six pillars of lifestyle medicine and how they prevent, treat, and even reverse chronic disease

What lifestyle medicine is (and what it is not), and why evidence matters more than wellness fads

Epigenetics explained: how lifestyle can “turn on” or “turn off” disease-promoting genes

The role of lifestyle medicine in cancer, dementia, obesity, diabetes, and cardiovascular disease

Why “progress, not perfection” is the real path to sustainable health change

The power of social connection and community in preventing disease and promoting longevity

How systemic changes, such as plant-based defaults in schools and stadiums, can shift culture toward health

American College of Lifestyle Medicine

Balanced High Fiber Meal Guide

The Blue Zones Solution by Dan Buettner

“Foundations of Lifestyle Medicine and its Evolution” (ScienceDirect)

Submit them here or reach out via Instagram

In this episode, Tracy and Eden tackle one of the latest nutrition hot topics: seed oils. Are they truly harmful, or just the newest victim of diet culture’s cycle of ingredient “villains”? From omega-3 to omega-6 ratios, extraction methods, and the hype around alternatives like beef tallow, the conversation dives into what the science actually says and how to keep perspective in the kitchen. Along the way, Tracy and Eden share practical cooking tips, balanced swaps, and a reminder that context matters far more than a single ingredient.

And before you keep reading, subscribe to our all-new Substack! You will get extra tidbits of plant-based goodness, recipes, resources, and exclusive insights delivered straight to your inbox every week.

The difference between saturated, monounsaturated, and polyunsaturated fats and where seed oils fit in

What research says about replacing animal fats with plant oils and its impact on mortality

Omega-3 vs. omega-6 fatty acids and why the “ideal ratio” is more complicated than it seems

The truth about seed oil processing, from cold-pressing to chemical extraction

Why swapping seed oils for animal fats like beef tallow or lard is not a health upgrade

Cooking tips for when to use olive oil, avocado oil, or seed oils and how to minimize overall oil use

The bigger picture and how processed foods muddy the seed oil debate

Fats and Cholesterol (Harvard T.H. Chan School of Public Health)

Dietary Fat: Know Which to Choose (Mayo Clinic)

Healthy Plant-Based Baking Swaps (Forks Over Knives)

Yes, Avocado Oil is Good for You (Cleveland Clinic)

💬 Have questions about the DGAs or curious what a plant-forward plate looks like? Submit them here or reach out via our Instagram.

In today’s episode, Tracy is back just in time to dig into one of the hottest topics in nutrition: anti-inflammatory diets. She and Eden break down how chronic inflammation underlies everything from joint pain to heart disease, and how plant-based eating can help reverse the tide. From tofu bagels to seitan duck pancakes, this episode is as delicious as it is insightful. 

Key highlights: 

- What is an anti-inflammatory diet and why is it important? 

- How your microbiome and fiber intake shape your health outcomes - The role of omega-3s, whole grains, and plant proteins in reducing inflammation 

- Why even small dietary shifts (like swapping 3% of calories from animal to plant protein) can have a huge impact 

- How anti-inflammatory diets influence arthritis, aging, gut health, energy, and more 

Resources 

Resources:

Balanced.org

Mediterranean diet for heart health (Mayo Clinic)

Picking healthy proteins (American Heart Association)

Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee osteoarthritis: a systematic review (NIH)

The intestinal microbiota fuelling metabolic inflammation (Nature)

Dietary fiber intake and all-cause and cause-specific mortality: An updated systematic review and meta-analysis of prospective cohort studies (NIH)

More to Explore:

Foods that fight inflammation (Dr. Frank Hu, Harvard Health Publishing)

Submit them here or reach out via our Instagram.

In this episode, Tracy and Eden welcome back Audrey Sanchez from Balanced.org for a deep dive into one of the most controversial –and consequential– aspects of U.S. nutrition policy: the Dietary Guidelines for Americans (DGAs). Together, they unpack how these guidelines are developed, the growing tension between science and politics, and what it all means for everyday eaters. From vegan buffets to burrito bowls, this episode balances flavorful inspiration with policy-level impact. 

Key highlights: 

Resources: 

More to Explore: 

Have questions about the DGAs or curious what a plant-forward plate looks like? Submit them HERE or reach out via our Instagram!

In this episode, Audrey and Eden dive into the world of vegan baked goods—exploring everything from smart baking swaps to store-bought favorites. Whether you're a dessert devotee or a reluctant baker, there's something here for everyone. We break down how to replace dairy, eggs, and butter in baking, offer tips to improve your plant-based creations, and share some go-to recipes and products to satisfy your sweet tooth—without sacrificing your values or health goals.

Tracy's Peanut Butter Chocolate Chip Cookies

Almond Cake by The Buddhist Chef

Ube Pie by Sweet Simple Vegan

Vegan Cupcakes Take Over the World by Isa Chandra Moskowitz & Terry Hope Romero

Sweet Loren’s Cookie Dough

Abe’s Muffins & Coffee Cakes

Daiya Vegan Cheesecake

Egg Replacements:

Binding: Flax egg (1 tbsp ground flax + 3 tbsp warm water), chia seed gel

Leavening: Baking soda + vinegar, mashed banana

Moisture/Richness: Applesauce, silken tofu, mashed avocado

Dairy Replacements:

Milk: Almond, soy, oat, or any plant-based milk

Butter: Plant-based butters, coconut oil (in moderation)

Buttermilk: Plant milk + 1 tbsp vinegar or lemon juice

Creams: Coconut cream, blended cashews

Start familiar – Try veganizing recipes you already know and love.

Make one swap at a time – Don’t overhaul everything on your first try.

Understand ingredient roles – Know if an egg is for binding, leavening, or moisture.

Measure carefully – Baking is chemistry, so ratios matter.

Let batters rest – Especially when using alternative flours or no gluten.

In this episode, we're joined by Audrey Lawson-Sanchez (Executive Director of Balanced.org) to talk about the health and environmental risks of processed meats, why they're still so common on school and hospital menus, and how to start making simple, satisfying swaps. From evidence-based insights to easy plant-based alternatives, we cover everything from Beyond sausages and tempeh bacon to jackfruit, carrot hot dogs.

Balanced.org

Rainbow Plant Life

IARC Processed Meat Classification (2015)

Gonzalez et al., Food Research International (Review on meat and cancer)

Zang et al., British Journal of Nutrition (2023) – Processed meat and chronic disease

NCI et al., International Journal of Environmental Research and Public Health – Processed meat and depression

Lightlife Tempeh Bacon

Jack & Annie’s – Jackfruit-based meat alternatives

Simple Truth Eggplant Bacon

Sweet Earth Benevolent Bacon

In this episode, Eden is joined by Audrey Lawson-Sanchez, Executive Director of Balanced, to explore the often-overlooked impacts of poultry consumption—from health and nutrition to antibiotic resistance, food safety, and environmental concerns. They discuss nutrition and health implications, factory farming risks, pandemic potential, and how menus can move beyond chicken to healthier, more sustainable options. It's all about progress, not perfection—and this conversation is packed with practical tips, favorite swaps, and big-picture insights.

We're talking all things eggs — why prices are up, what bird flu has to do with it, and how to swap them out with delicious, plant-based alternatives for cooking and baking. 🍳🌱

Season 1 Episode about eggs

Sources:

NIH: Choline in Plant Foods

USDA: Bird Flu Updates

FDA: Bird Flu in Dairy

Products & Companies Referenced:

FOLKE (Vancouver)

Watercourse Foods (Denver)

JUST Egg

Bob’s Red Mill

Wonder Eggs

Vegan Cupcakes Take Over the World