Ashley: "Do you worry about your protein intake? 
Korin: "NO!"

I am so excited to welcome Korin Sutton, a vegan body builder, and coach of Plant Built and Vegan Strong.  Korin is a ISSA Certified Sport Nutritionist and Fitness Trainer, a Mad Dogg Athletics Certified SPIN Instructor and has his AA in Exercise Science. He was in the military for 8 years and served in Operation Iraqi Freedom III and IV. 

He comes to us weeks after his team blew the competition away at the recent Mr. America competition.  Korin and I put to rest the stereotypes that are out there about vegans, muscle growth and athletic performance. 

Resources from this Episode: 

• Plant Built 
• Vegan Strong 
• Gary Yourofsky - "The Best Vegan Speech Ever"

If you want to connect with Korin, visit the following:
Instagram: @korinsutton
Website: https://bodyhdfitness.com

Podcast Sponsor:

www.lovecomplement.com/ashley
Use coupon code ASHLEY10 for 10% off 

SWEEPSTAKES CLOSED!

"Literally, within a month or two of being plant-based, I didn't wake up in pain anymore"

Kate, a clinical psychologist from NYC, was diagnosed with juvenile rheumatoid arthritis when she was 15. After years of being on and off NSAIDS, which contributed to digestive issues, Kate has discovered a path of managing her arthritis symptoms with nutrition. She’s been primarily plant-based for almost 9 years, and she has not been on medications for her arthritis since making this change. Her story is a beautiful reminder of how food can serve as medicine.

Resources from this Episode:

Eat to Live

Adopt a Turkey 

If you want to connect with Kate, visit the following:
Instagram: @katemaria22

Podcast Sponsor:

www.lovecomplement.com/ashley
Use coupon code ASHLEY10 for 10% off 

SWEEPSTAKES CLOSED!

"I really wanted to heal my body from a root cause approach"

I'm thrilled to welcome another expert this episode, that emphasizes the importance of gut health. Bridgette, a functional medicine dietitian, heals her own unhealthy body and gut. This sparks a journey of discovery which led to her work with private clients and then starting her own supplementation company. She now provides clients with personalized supplements that were chosen to suit their own special needs.

Resources from this Episode:

Take your personal gut quiz 

Go to GutPersonal to use your special discount code: PLANTCENTERED  to receive 10% off at checkout

If you want to connect with Bridgette, visit the following:
Instagram: @gut.personal
Website: GutPersonal 

How can I work with Plant Centered Nutrition? 

• One on One Coaching
• "Positively Plant-Based": the Online Course

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram: @plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

Happy Halloween 🎃🎃🎃

This week's episode is a special Halloween edition of Plant-Based FAQs that will highlight some common assertions associated with plant-based eating.  Together we will unpack them to decide if they are, in fact, a Trick? or a Treat?

Resources from this Episode: 

• pcrm.org
• nutritionfacts.org
• IG post - Keep it Simple! 

How can I work with Plant Centered Nutrition? 

• One on One Coaching
• "Positively Plant-Based": the Online Course

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram: @plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

Podcast Sponsor:

Complement’s Feel Good Black Friday Sale

Good health. Good deeds.

This year’s Black Week promotion is poised to be our biggest yet. With a large influx of new contacts anticipated through the viral giveaway and partnerships with brands like Plant-Based News to drive traffic, we’re in a better position than ever before.

The theme is Feel Good Black Friday Sale, where you’re doing good for your health and the world.

The core discounts are as follows:

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"70%-80% of your immune system, of the actual immune cells, are located in your digestive tract!"

This is our third episode focusing on gut health.

We have discussed the importance of feeding our gut with a variety of plants.
We have discussed the mind-gut connection.
And today Dr. Robynne Chutkan is here to discuss the connection between our gut health and our immunity. 

We cannot emphasize enough, the impact that what we put into our bodies is having a huge impact on our health. I know this episode will act as even more evidence to show the importance and benefits of eating more plants!

Resources from this Episode:

Will Bulsiewicz - the Gut Health MD
Dr. Robynne Chutkan's 4 Books: 

• The Bloat Cure
• The Microbiome Solution
• Gutbliss
• The Anti-Viral Gut - Comes out November 1st, 2022! 

If you want to connect with Dr. Chutkan, visit the following:
Instagram: @gutbliss
Website: DrRobynneChutkan.com

Podcast Sponsor:

www.lovecomplement.com/ashley
Use coupon code ASHLEY10 for 10% off 

SWEEPSTAKES CLOSED!

"Whatever you are worried about, when you tap on it you are teaching your nervous system hey it’s okay to have this thought"

Nothing gets me stressed like the holidays. And so many of my clients feel the same. We wanted to provide you, the listeners, with some coping strategies that will help get you through the holiday season.  

Lucy Call is an anti-diet dietitian and EFT tapping practitioner that helps people heal their relationship with food and body through intuitive eating, EFT tapping, and proactive self care.

Today Lucy walks us through an EFT tapping session and shows us the numerous benefits a tool like this can provide, specifically for dealing with stress around food, the holidays, body image and cravings.  

Resources from this Episode: 

• The Michelle and Lucy Podcast: Episode 77  
• The Michelle and Lucy Podcast: Episode 83 
• Lucy's previous episode: Food Freedom 
• Lucy's favorite recipe:  Balsamic Tofu 

Watch this episode on YouTube

If you want to connect with Lucy, visit the following:
Instagram: @lucycall_rd
Podcast: The Michelle and Lucy Show 

How can I work with Plant Centered Nutrition? 

• One on One Coaching
• "Positively Plant-Based": the Online Course

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram: @plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"Everyone's vegan when they are running!"

Can you still be plant-based and be powerful runner? Some say no, but running coach, Claire Bartholic, says heck yes you can! Coach Claire has helped hundreds of runners chase their dreams and conquer big goals. She discusses the ins and outs of running while plant-based; how to get started, how to fuel and how to perform at our best. Her coaching philosophy combines science-based training, plant-based nutrition, and mindset techniques to unlock every runner's true potential. 

Claire is an ASFA certified running coach, sports nutrition specialist and is a 2:58 marathoner! Click the links below for more info on how to train with her! 

Resources from this Episode: 

• Claire's favorite recipe:  Vegan Walnut Pesto

If you want to connect with Coach Claire, visit the following:
Instagram: @theplantedrunner
Website: theplantedrunner.com  

How can I work with Plant Centered Nutrition? 

• One on One Coaching
• "Positively Plant-Based": the Online Course

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram: @plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

"Soy is just a bean."

Soy is one of the most controversial topics in the plant-based community and one I get questions about on a daily basis. I really wanted to provide my followers with education and lay to rest their concerns about soy. I knew I needed backup.

Today, I welcome Dr. Matthew Nagra, a Naturopathic Doctor, devoted to bringing the most up-to-date evidence-based nutrition information. He’s certified in plant-based nutrition through eCornell and the T Colin Campbell’s Center for Nutrition Studies. He often tackles misinformation around diet and nutrition, and deep dives into the latest nutrition research. Together, we tackle the following myths about soy:

1. Soy causes breast cancer
2. Soy causes breast growth in men
3. Soy effects our hormone levels
4. Soy should be consumed in limited quantities

Resources from this Episode: 

• Dr. Nagra's favorite recipe: Vegan Butter Chikkin

If you want to connect with Dr. Nagra, visit the following:
Instagram: @dr.matthewnagra
Website: https://drmatthewnagra.com/
Facebook Group: Dr. Matthew Nagra

How can I work with Plant Centered Nutrition? 

• One on One Coaching
• "Positively Plant-Based": the Online Course

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram: @plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

“Perfectionism refers to a set of self-defeating thoughts and behaviors aimed at reaching excessively high unrealistic goals. Perfectionism is often mistakenly seen in our society as desirable or even necessary for success. However, recent studies have shown that perfectionistic attitudes actually interfere with success. The desire to be perfect can rob you of a sense of personal satisfaction."

These perfectionistic tendencies have started to bleed into the health and wellness spaces and most definitely into our plant-based and vegan communities. I have been the victim of some of these unrealistic expectations so I wanted to take the opportunity to reach out to our listeners and give them my perspective. 

In this episode we will: 

• Define health perfectionism 
• Identify what problems it can create 
• Discuss ways to we can celebrate each other 
• Explore Negativity Bias 

Katie and I hope you enjoy our thoughts on this subject and as always we encourage you to reach out to us to share yours.

Resources from this Episode: 

• Atomic Habits 
• The Power of Bad: How the Negativity Effect Rules Us and How We Can Rule It

How can I work with Plant Centered Nutrition? 

• One on One Coaching
• "Positively Plant-Based": the Online Course

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram: @plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

Today we celebrate our 75th episode in my own backyard!

I usually bring you experts or amazing stories. Today, I bring you inspiration of a different sort; a cross-section of folks, young and old, those who have been vegan for years and those who just started, people from the triangle area of Durham, North Carolina.

I asked them 1) WHY they transitioned and 2) if they would provide any advice for anyone thinking about changing their eating habits.

I hope you will be enlightened as much as I was at how differently we all arrive to a similar goal.

Thank you Durham!

Resources from this Episode: 

Triangle Veg Fest

How can I work with Plant Centered Nutrition? 

• One on One Coaching
• "Positively Plant-Based": the Online Course

If you want to connect with Ashley, visit the following:
Instagram: @plantcenterednutrition
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition

If you want to connect with Katie, visit the following:
Instagram: @plantcenteredkatie
Website: plantcenterednutrition.us
Facebook: Plant Centered Nutrition