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Looking for plant-based recipes, more energy and better gut health? Whether you’re a total beginner to plant-based eating, or curious about a Whole Food Plant-Based (WFPB) lifestyle, this podcast is...
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Looking for plant-based recipes, more energy and better gut health? Whether you’re a total beginner to plant-based eating, or curious about a Whole Food Plant-Based (WFPB) lifestyle, this podcast is your guide. From the ‘why’ to the ‘how’, this series brings you interviews with healthcare professionals, industry executives and people with an interesting story to tell about their plant-based journey.
Published the second Friday of the month.
New to the show? Follow now and start with one of our most downloaded episodes, Episode 1 which explains what plant-based eating is all about and how to start, then move to Episode 44 to hear about plant-based weight loss and then to episode 49 to find out whether you need to eat meat to build muscle.
show less
Published the second Friday of the month.
New to the show? Follow now and start with one of our most downloaded episodes, Episode 1 which explains what plant-based eating is all about and how to start, then move to Episode 44 to hear about plant-based weight loss and then to episode 49 to find out whether you need to eat meat to build muscle.
Episodes & Posts
Episodes
Posts
Transcribed
13 AUG 2026 · Thinking about traveling to Japan on a plant-based diet, but not sure what to expect? In this episode host, Esther Garfin, recaps her incredible trip exploring vegan and vegetarian foods in various Japanese cities.
From navigating the bustling urban hubs of Tokyo and Osaka to discovering regional gems in Kyoto and relaxing in scenic Izu, Esther breaks down what it’s really like to eat plant-based in Japan. She shares her personal culinary highlights, must-try dishes, and essential travel lessons learned along the way.
Whether you're planning a future trip to Japan or simply curious about how plant-based dining translates across different cultures, this episode is packed with inspiration, insider knowledge, and actionable travel advice!
In this episode you’ll hear about:
· TOKYO: vegan ramen, red bean paste, vegan izakaya, fluffy pancakes [1:50]
· IZU: onsen stay, vegetable spaghetti, soba noodles, vegan bento box [4:35]
· KYOTO: matcha tea ceremony, purple sweet potato strands on ice cream, vegan, halal & gluten-free ramen [7:00]
· OSAKA: vegan Takoyaki, vegan burger [9:25]
· NARITA AIRPORT: vegan ramen [10:15]
· Practical plant-based travel tips in Japan [10:30]
Thanks to our sponsor, https://www.japan.travel/en/ca/.
CREDITS:
Executive Producer and Host: Esther Garfin
Sound Recording and Editing: Will Crann
©2026 Alternative Food Network Inc.
Connect with us:
· Follow on Instagram: @alternativefoodnetwork
· Subscribe to Alternative Food Network Youtube channel
· Sign up for our free newsletter here: https://alternativefoodnetwork.com/subscribe/ 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, Grow Health Podcast, Health and Wellness Podcasting,
Transcribed
28 MAY 2026 · Confused by the cooking oil aisle? You aren't alone. From the smoke point of your sauté pan to the hidden impact on your inflammation, not all fats are created equal. In this episode of the Plant-Based Diet podcast, learn how to make healthier oil choices for your daily cooking and baking needs, and exactly which processed oils you should consider ditching for wellness.
What you’ll learn in this episode:
· What is Functional Medicine? [3:45]
· Cooking Oils to Avoid [5:25]
· Which Oil is Best for Cooking? [7:00]
· Smoke Points of Oils and Why They Matter [8:40]
· Best Oils for Dressings [9:45]
· Best Oils for Baking [12:20]
· Cooking as a Creative Outlet [13:45]
Guest link: http://www.dralicianewsome.com
Referenced in the episode:
· https://www.spreaker.com/cms/shows/3431055/%E2%80%A2%09https:/go.dralicianewsome.com/healthy-cooking-oil-smoke-point-guide
· https://alternativefoodnetwork.com/plant-based-diet/episode-58-balancing-female-hormones-in-perimenopause-and-beyond-with-dr-r-kumar/
CREDITS:
Executive Producer and Host: Esther Garfin
Sound Recording and Editing: Will Crann
©2026 Alternative Food Network Inc.
Please remember to subscribe and leave us a review if you enjoyed this episode.
Click https://alternativefoodnetwork.com/subscribe/ to sign up for our free newsletter. 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, Grow Health Podcast, Health and Wellness Podcasting,
Transcribed
10 APR 2026 · 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
· https://alternativefoodnetwork.com/podcasts/episode-3-healthy-eating-plate-your-guide-to-balanced-meals/
· https://youtu.be/riywZ8QtFdA
Why It’s Important for Your Body To be Hydrated
· https://alternativefoodnetwork.com/podcasts/episode-5-why-its-important-for-your-body-to-be-hydrated-with-dr-sabrina-falquier/
· https://youtu.be/Gj-RBQFegO8
Lifestyle Medicine for a Healthier You
· Culinary Medicine Recipe podcast, Episode 13
· https://youtu.be/eEC752jcqpo
Spices to Reduce Inflammation in the Body
· https://alternativefoodnetwork.com/podcasts/episode-19-spices-to-reduce-inflammation-in-the-body/
· https://youtu.be/QOTpihISMJ8
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:
· https://podcasts.apple.com/us/podcast/culinary-medicine-recipe-food-as-medicine-physician/id1459044040
· https://open.spotify.com/show/6j6s1zoqdqbzILmPFlLhfY?si=abe15c3f8eb544ac
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, Grow Health Podcast, Health and Wellness Podcasting,
Transcribed
12 MAR 2026 · 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:
- https://journals.asm.org/doi/10.1128/msystems.00031-18
- https://doi.org/10.1016/j.cell.2021.06.019
CREDITS:
Executive Producer and Host: Esther Garfin
Sound Recording and Editing: Will Crann
©2026 Alternative Food Network Inc.
Click https://alternativefoodnetwork.com/subscribe/ to sign up for our free newsletter.
To become a podcast supporter, click 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, Grow Health Podcast, Health and Wellness Podcasting,
Transcribed
12 FEB 2026 · 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:
· https://alternativefoodnetwork.com/podcasts/episode-36-how-to-fix-slow-metabolism/, Episode 36, Culinary Medicine Recipe
· https://alternativefoodnetwork.com/mc-landing-spanish/
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, Grow Health Podcast, Health and Wellness Podcasting,
Transcribed
16 JAN 2026 · 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:
· https://alternativefoodnetwork.com/plant-based-diet/episode-45-how-to-overcome-plant-based-eating-roadblocks/
· https://alternativefoodnetwork.com/cmr-landing/
· https://alternativefoodnetwork.com/subscribe/
· https://youtube.com/@alternativefoodnetwork?si=vuAqC8UR0RcdLsgh
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, Grow Health Podcast, Health and Wellness Podcasting,
Transcribed
14 NOV 2025 · 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:
· https://www.rosekumarmd.com/understanding-how-our-body-works-webinar webinar by Dr. Rose Kumar
· https://alternativefoodnetwork.com/plant-based-diet/episode-58-balancing-female-hormones-in-perimenopause-and-beyond-with-dr-r-kumar/ podcast
· https://pmc.ncbi.nlm.nih.gov/articles/PMC4221920/
CREDITS:
Executive Producer and Host: Esther Garfin
Sound Recording and Editing: Will Crann
Click https://alternativefoodnetwork.com/subscribe/ to sign up for our free newsletter.
To become a podcast supporter, click 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, Grow Health Podcast, Health and Wellness Podcasting,
Transcribed
10 OCT 2025 · 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 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, Grow Health Podcast, Health and Wellness Podcasting,
Transcribed
19 SEP 2025 · 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
- Mix dry: In a large bowl, combine oats, chia, flaxseeds, and salt.
- Add wet: Stir in maple/honey and peanut/sunflower butter until fully combined.
- Add vanilla: Mix in vanilla extract. Chill for 20–30 minutes if mixture is too soft.
- Shape: Roll into 22-23 balls (approx. 20 g or 1 tbsp each).
- 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, Grow Health Podcast, Health and Wellness Podcasting,
Transcribed
12 SEP 2025 · 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, Grow Health Podcast, Health and Wellness Podcasting,
Looking for plant-based recipes, more energy and better gut health? Whether you’re a total beginner to plant-based eating, or curious about a Whole Food Plant-Based (WFPB) lifestyle, this podcast is...
show more
Looking for plant-based recipes, more energy and better gut health? Whether you’re a total beginner to plant-based eating, or curious about a Whole Food Plant-Based (WFPB) lifestyle, this podcast is your guide. From the ‘why’ to the ‘how’, this series brings you interviews with healthcare professionals, industry executives and people with an interesting story to tell about their plant-based journey.
Published the second Friday of the month.
New to the show? Follow now and start with one of our most downloaded episodes, Episode 1 which explains what plant-based eating is all about and how to start, then move to Episode 44 to hear about plant-based weight loss and then to episode 49 to find out whether you need to eat meat to build muscle.
show less
Published the second Friday of the month.
New to the show? Follow now and start with one of our most downloaded episodes, Episode 1 which explains what plant-based eating is all about and how to start, then move to Episode 44 to hear about plant-based weight loss and then to episode 49 to find out whether you need to eat meat to build muscle.
Information
| Author | Alternative Food Network |
| Organization | Alternative Food Network |
| Categories | Health & Fitness , Nutrition , Food |
| Website | alternativefoodnetwork.com |
| alternativefoodnetwork@gmail.com |
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