Switch4Good Dotsie Bausch and Alexandra Paul

Our guest today is an expert on all things related to the penis and male reproductive medicine. Although many folks are uncomfortable talking about issues related to the penis, Dr. Arron Spitz normalizes important conversations around it and sexual health. He specializes in male fertility and is a board-certified urologist who has a broad practice that includes nutrition-sensitive intervention. He’s outspoken about common problems like erectile dysfunction and delivers important information to us on today’s show that breaks down some of the age-old penis myths.  
 
You may have seen him in The Gamechangers with Dotsie or even read his book, The Penis Book. Today, we have the honor of sitting down with Dr. Aaron Spitz and learning more about his book; the top reasons for erectile dysfunction, the truth about prostate cancer, and so much more.
 
“There are men in their 90’s that have normal, healthy erections. But that is the exception rather than the rule. Given that our bodies are going to gradually deteriorate as we age, including our circulatory system, we can slow that down with our lifestyle. I agree that lifestyle is an important component of sexual health.” - Dr. Aaron Spitz
 
What we discuss in this episode: 
- The Penis Book and what it is all about.
- The 5-step plan for penis health.
- The top reasons for erectile dysfunction.
- How to overcome “performance anxiety”.
- How testosterone affects erections.
- How diets affect the penis and sexual performance.
- The famous penis scene from The Gamechangers.
- The truth about prostate cancer.
- Why Dr. Aaron Spitz chose to start eating a plant-based diet.
- Why eliminating milk and dairy-based products is so important when it comes to penis health.
- Separating myths and facts about circumcision.
- What the “average” size penis is.
 
Resources:
- Book: The Penis Book - https://www.aaronspitz.com/book/
- Orange County Urology Associates – https://www.orangecountyurology.com/our-team/aaron-spitz-m-d/
- Website: Aaronspitz.com - https://www.aaronspitz.com/
- BiOptimizers Magnesium Breakthrough: bioptimizers.com/switch4good - http://bioptimizers.com/switch4good
 
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Are you yearning for a healthier lifestyle but feel uncertain about where to begin? Join us in this episode as we delve into the transformative world of whole-food, plant-based living with our guest, Melissa Webster.
 
Melissa is a certified health coach, holistic nutritionist, and founder of Choosing My Health. She inspires her 70,000 YouTube followers to flourish through plant-based eating, driven by her own journey of overcoming chronic illness. Her fitness expertise, empathy, and unrestrained enthusiasm make her the perfect guide to assist you in your journey to vitality.   
 
In today's conversation, Melissa shares her evolution from a junk food vegan to a proponent of whole food and plant-based nutrition. Discover how dietary choices can address diverse health concerns, from overcoming constipation to combating hair loss and navigating post-pregnancy challenges.
 
Whether you're a curious newcomer to plant-based eating, a flexitarian, or a committed vegan seeking to optimize your well-being, this episode offers invaluable insights. Tune in as we unravel practical steps to unlock a level of health you never thought possible!
 
“I had a friend come up to me six months after the kind of like this juicing and high raw and whole food plant-based journey. And she's like, ‘Hey girl, did you notice that your hair is growing back?’ And I was like, ‘Oh, really?’ And I took a picture. I was like, oh my gosh, my hair is really starting to grow, like I could see some inches, and then I could tell something's happening. I noticed that my acne flare-ups were not as bad, and things just started to kind of wean themselves from the storm inside of me, and then all of a sudden, I'm just like better. I'm not gonna say that I'm like 100 percent healthy and perfect. No, I'm a human being and I live in an imperfect world, but for the most part, the things that I said, I no longer suffer. And I'll take that any day.” - Melissa Webster
 
What we discuss in this episode: 
- Melissa’s journey overcoming childhood illnesses.
- The pivotal health scare that led Melissa to embrace a whole food plant-based diet, along with the subsequent benefits she experienced.
- Melissa’s recommendations for juicing.
- Melissa’s food tips for healthy hair.
- Tips for relieving constipation.
- Tips for meal planning.
 
Resources:
- Choosing My Health: Beginner-friendly Guide To A Whole Food, Plant-Based Diet • Choosing My Health - https://choosingmyhealth.com/52827/beginner-friendly-guide-to-a-whole-food-plant-based-diet/
- Instagram: https://www.instagram.com/choosingmyhealth/?hl=en - https://www.instagram.com/choosingmyhealth/?hl=en
- YouTube: https://www.youtube.com/@ChoosingMyHealth - https://www.youtube.com/@ChoosingMyHealth
- Healthy Hair Juice Challenge: https://academy.choosingmyhealth.com/healthy-hair-juice-challenge-waitlist-page 
- Crecedor: Crecedor Opt-in • Choosing My Health - https://choosingmyhealth.com/crecedor/
- BiOptimizers Magnesium Breakthrough: bioptimizers.com/switch4good - http://bioptimizers.com/switch4good
 
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If you’ve ever wondered how to make nutritious food taste amazing or what foods boost your health by supporting your gut microbiome, then you’re going to love today’s episode!
 
Our guest is Desiree Nielsen, a plant-based recipe developer, podcaster, author, and registered dietitian with a focus on plant-based nutrition and gut health. In her new book, "Plant Magic: A Celebration of Plant-Based Cooking for Everyone," Desiree offers a wonderful collection of creative recipes that make incorporating more plants into your diet easy, convenient, and delicious.
 
If you're a returning listener, you might recall Desiree from her insightful appearance on episode 185, where she shared invaluable knowledge about the gut-brain connection, maintaining healthy inflammatory responses, and the truth about getting enough protein through plants. However, there's still so much more to explore, which is why we're thrilled to welcome her back to the show!
 
Tune in as Desiree dives deeper into the world of plant-based cuisine, gut health, and so much more. Get ready to be inspired and empowered on your journey to vibrant health!
 
“Our symptoms typically coincide with, ‘Oh, I ate a meal, and all of a sudden I feel so bloated, or I feel really gassy.’ We immediately blame the food. That’s our first thought with digestive health. And so much of the information that we receive online, you know, talks about, ‘Oh, well, if you’re gassy, that means you must be inflamed, and so you have to remove x, y, and z.’ There are a lot of different causes of bloating and gas, and otherwise, digestive troubles that actually have nothing to do with food.” - Desiree Nielsen
 
What we discuss in this episode:
- Desiree’s secrets to infuse your plant-based cooking with mouth-watering flavors.
- Common causes of bloating and tips to decrease bloating.
- How to introduce more fiber into your diet.
- Stress, the digestive system, and how to develop better gut health.
- Desiree’s family’s favorite recipes from her new book.
- Getting a variety of healthy foods in your diet.
- Healthy fats and nutrient absorption.
 
Resources:
- Desiree Nielsen’s website: https://desireerd.com/
- Her new book: Plant Magic: A Celebration of Plant-Based Cooking for Everyone: Nielsen, Desiree - https://www.amazon.com/Plant-Magic-Celebration-Plant-Based-Everyone/dp/0735244901
- Instagram: Desiree Nielsen RD (@desireenielsenrd) • Instagram photos and videos - https://www.instagram.com/desireenielsenrd/
- YouTube: Desiree Nielsen RD - YouTube - https://www.youtube.com/c/desireenielsenrd
- Twitter/X: Desiree Nielsen RD (@DesireeRD) / X - https://twitter.com/desireerd?lang=en
- Switch4Good podcast episode #185: How to Get a Good Gut with Dietitian Desiree Nielsen - https://switch4good.org/how-to-get-a-good-gut-with-dietitian-desiree-nielsen/
- BiOptimizers Magnesium Breakthrough: bioptimizers.com/switch4good - http://bioptimizers.com/switch4good
 
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Today, we’re joined by Dr. Christopher Gardner, a renowned nutrition researcher and Professor of Medicine at Stanford University. In this episode, Dr. Gardner shares his wealth of knowledge and valuable insights into nutrition science, from dissecting popular diets like ketogenic vs. Mediterranean to discussing his groundbreaking study on cardio-metabolic effects in identical twins randomly assigned to vegan or omnivorous diets, featured in the Netflix documentary "You Are What You Eat: A Twin Experiment." 
 
Throughout the episode, we delve into Dr. Gardner's research, uncover the truth behind diet trends, and hear his practical advice for achieving optimal health.
 
“So the basic design is it's a randomized dietary trial. It happened to be identical twins, which was very unusual. I've never done it before. Identical twins are absolutely hilarious, but the two diet choices that they had to be willing to be part of either way, whichever way the coin was flipped, was a vegan or an omnivorous diet. And I want to clarify just for kicks here, a healthy vegan and a healthy omnivorous diet. There's a lot of bad ways to do any diet, and good ways, or better or worse, for any diet that you want to be on. When we looked at the metabolic risk factors, we had signed up on clinicaltrials.gov stating that LDL cholesterol was our primary outcome. And that dropped by about 15 milligrams per deciliter, more so in the vegans than the omnivores. We also saw a drop in insulin. We saw a drop in weight. Decrease in trimethylamine oxide. Their biological clocks got a little bit younger. Their telomeres stayed a little bit longer if they were vegans.” - Dr. Christopher Gardner
 
What we discuss in this episode: 
- Telomeres, veganism, and longevity.
- Chronological age vs metabolic age.
- What fuels your brain?
- Healthy foods and weight loss.
- What makes a protein high quality?
- Dr. Gardner’s thoughts on intermittent fasting.
- Fermented foods and the microbiome.
- Microbial diversity and inflammation.
- Dr. Gardner’s recommendations for living a healthy life at a healthy weight.
 
Resources:
- Nutrition Studies Research Group | Stanford Medicine - https://med.stanford.edu/nutrition.html
- Dr. Gardner’s Twitter/X: https://twitter.com/GardnerPhD - https://twitter.com/GardnerPhD?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor
- Instagram: Christopher Gardner (@cgardnerphd) • Instagram photos and videos - https://www.instagram.com/cgardnerphd/
- YouTube: Stanford Nutrition - YouTube - https://www.youtube.com/@StanfordNutrition
- Watch You Are What You Eat: A Twin Experiment | Netflix Official Site - https://www.netflix.com/title/81133260
- BiOptimizers Magnesium Breakthrough: bioptimizers.com/switch4good - http://bioptimizers.com/switch4good
 
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In this episode, we welcome Dr. Rachael Hunter, a distinguished clinical psychologist and senior lecturer in psychology at Swansea University. Dr. Hunter joins us to delve into her groundbreaking research on "Plant-based Recovery from Restrictive Eating Disorders." Drawing from her wealth of experience working closely with individuals grappling with eating disorders, Dr. Hunter offers valuable insights into the transformative potential of plant-based diets in promoting recovery.
 
Throughout our conversation, Dr. Hunter shares her deeply personal journey, including her courageous battle against Multiple Sclerosis. We explore the intricate connections between nutrition and mental health, gaining valuable insights into how a plant-based diet can nourish not only the body but also the mind and spirit. 
 
“When I was diagnosed, I came across all of this research, and luckily for me, Professor Jelinek had pulled that work together into the Overcoming MS program. So there were dietary recommendations around a whole food plant-based diet, and the program also includes stress management, which is anti-inflammatory. So meditation, mindfulness, and regular exercise. I came across that program, and that was really what led me to change my diet immediately to pretty much plant-based.” - Dr. Rachael Hunter
 
What we discuss in this episode: 
- How plant-based eating can improve one’s relationship with food.
- Dr. Hunter’s symptoms before being diagnosed with MS.
- The connection between inflammation and MS.
- The lifestyle changes Dr. Hunter made after her diagnosis and the results of those changes.
- How the human body responds to optimism.
- Stress and the nervous system.
- The importance of removing toxicity from one’s life.
 
Resources: 
- Overcoming MS: https://overcomingms.org/live-well/circles/
- Instagram: Dr Rachael Hunter (@drrachaelhunter) • Instagram photos and videos - https://www.instagram.com/drrachaelhunter/
- Twitter/X: Rachael Hunter 💙 (@drrachhunter) / X - https://twitter.com/drrachhunter
- BiOptimizers Magnesium Breakthrough: bioptimizers.com/switch4good - http://bioptimizers.com/switch4good
 
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Today, we're diving into the world of sustainable, mouthwatering cuisine with none other than the culinary visionary herself, Carleigh Bodrug.
 
Carleigh's journey is nothing short of inspiring. Growing up on a farm where meat reigned supreme, she later discovered the alarming truth about red and processed meats being classified as carcinogens by the World Health Organization. This revelation, coupled with her personal experience of her father's battle with colon cancer, propelled her toward a transformative shift in her diet. Fast forward to today, and Carleigh has become a household name, captivating millions with her blog, Plant You, and her latest cookbook, "PlantYou: Scrappy Cooking: 140+ Plant-Based Zero-Waste Recipes That Are Good for You, Your Wallet, and the Planet."
 
Now, what sets Carleigh's cookbook apart? Well, it's all about scrappy cooking—making delicious, nutritious meals while minimizing food waste. Ever wondered how to turn those food scraps into culinary gold? Carleigh's got you covered!
 
So join us as we explore plant-based recipes that not only tantalize your taste buds but also make a positive impact on your wallet and the planet!
 
“Food waste creates more emissions than the airline industry. So that gives you a scale of how much impact this has. And then sort of your mind goes to, okay, where is this waste coming from? Is it restaurants? Is it grocery stores? Is it happening on farms? And shockingly, the largest percentage is in consumer’s homes. So I felt really, as a plant-based food vlogger, that I needed to talk about this. So, one day, I threw up a candied orange peel recipe, and it was really funny because whenever I put up a video, I kind of walk away from it because I don’t want to know what the first reaction is. I get very nervous. So I walked away from my phone, and I came back to it about a couple hours later, and it had a non-exaggerated million views.” - Carleigh Bodrug
 
What we discuss in this episode:
- How food waste contributes to global warming. 
- The destructive power of methane vs. carbon dioxide.
- Carleigh’s tips to reduce food waste and save money.
- Aquafaba and its uses.
- How to make an amazing broth.
- Making use of seeds.
- How to make delicious vegan bacon.
- Growing food from food scraps.
 
Resources:
- PlantYou: https://plantyou.com/ - https://plantyou.com/
- Instagram: Carleigh Bodrug (@plantyou) • Instagram photos and videos - https://www.instagram.com/plantyou/?hl=en
- YouTube: Carleigh Bodrug - YouTube - https://www.youtube.com/channel/UCiE57zg8KxrZpV_eWMjluVA
- Twitter/X: Plant You (@carleighbodrug) / X - https://twitter.com/carleighbodrug?lang=en
- Facebook: PlantYou - https://www.facebook.com/PlantYouBlog/
- Carleigh’s new cookbook: Scrappy Cookbook - https://scrappycookbook.com/
- BiOptimizers Magnesium Breakthrough: bioptimizers.com/switch4good - http://bioptimizers.com/switch4good
 
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