Switch4Good Dotsie Bausch and Alexandra Paul

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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Our extraordinary guest today is a true adventurer at heart. From hang gliding to paragliding, from flying small planes to training for the US Olympic team as a luger, Caroline Paul’s life is a series of thrilling escapades.
 
As one of the first female firefighters in the San Francisco Fire Department, Caroline faced challenges head-on. Her autobiography "Fighting Fire" chronicles her remarkable 13-year journey with the department as one of 15 women out of 1500 men. She was also the very first woman on the Rescue team, which was tasked with getting people out of collapsed buildings and finding bodies in the bay. These days, she takes to the skies in a gyrocopter, surfs the San Francisco Bay, and zips through the city streets on her electric skateboard – proving age is just a number.
 
With seven books under her belt, including a New York Times bestseller, Caroline explores the intersection of outdoor adventure and aging in her latest work, "Tough Broad: From Boogie Boarding to Wing Walking, How Outdoor Adventure Improves Our Lives as We Age.”  Through science-backed insights and inspiring stories of women in their 50s, 60s, 70s, 80s, and even 90s, she shows us that the best adventures lie ahead.
 
Join us as we discuss Caroline's latest book, delving into the exhilarating world of outdoor adventure and discovering how it enriches our lives as we age. Get ready to be inspired!
 
“People have come up to me and said it starts as young as 40 or even 30, that our older age is going to be a time of frail bones, cognitive decline. We're going to be boring. We're going to, we're becoming culturally irrelevant. And why this is so dangerous is because, well, first of all, we start pulling back, but second of all, it really makes us dread our own aging journey.” - Caroline Paul
 
What we discuss in this episode:
- The five pillars for fulfilling aging. 
- What inspired Caroline to write Tough Broad.
- The health benefits of outdoor adventure.
- How mindset about aging can predict how we’ll age.
- The power and importance of experiencing awe.
- How novelty keeps your brain healthy.
- What does using GPS do to your memory?
- How to unearth your inner explorer.
 
Resources:
- Caroline Paul’s website: Caroline Paul - https://www.carolinepaul.com/
- Her new book: Tough Broad — Caroline Paul - https://www.carolinepaul.com/tough-broad
- Her TED Talk: Caroline Paul: To raise brave girls, encourage adventure | TED Talk - https://www.ted.com/talks/caroline_paul_to_raise_brave_girls_encourage_adventure
- Instagram: https://www.instagram.com/carolinembpaul/
- Twitter/X: https://twitter.com/carowriter
- Facebook: https://www.facebook.com/caroline.paul.750/
- BiOptimizers Magnesium Breakthrough: bioptimizers.com/switch4good - http://bioptimizers.com/switch4good
 
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Today, we welcome back Dr. Melanie Joy, a renowned psychologist, author, and advocate for compassionate living. Dr. Joy is the president of Beyond Carnism, a non-profit organization exposing and transforming the invisible belief system that shapes our attitudes toward eating and torturing animals. Her groundbreaking concept, “carnism,” has sparked global conversations about the psychology behind meat consumption and its consequences.
 
Dr. Joy is also the author of 6 books, and she appeared on our show in episode 52 to discuss her best-seller Why We Love Dogs, Eat Pigs, and Wear Cows, which unravels how societal conditioning influences our affection for some animals while accepting others as food sources. Today, she’s here to discuss her new book, How to End Injustice Everywhere, and her new website, infighting.org, which addresses internal conflicts within social justice movements and other organizations.
 
Throughout her career, Dr. Joy’s work has inspired us to question cultural norms and make conscious choices that align with our deepest values.
 
So, tune in for an enlightening discussion as we examine the interconnected nature of injustice and learn how we can all work together harmoniously toward a future rooted in empathy and equity!
 
“Over the years, as I've done more work on, you know, talking about carnism, raising awareness about carnism, building out my work on, you know, healthy relationality and relationships. I started to think more and more and more about what the psychology, not just of carnism, but the psychology of injustice more broadly looks like. And so I wrote how to end injustice everywhere really to shed light on the common structure of all unjust systems – patriarchy, racism, you know, classism. They can be smaller systems as well, toxic workplaces, abusive or dysfunctional relationships, and also to shed light on the common mentality that drives them.” - Dr. Melanie Joy
 
What we discuss in this episode: 
- What inspired Dr. Joy’s new book?
- The common denominator that all injustices share.
- The importance of “relational literacy.”
-The formula for healthier relationships.
- Changing your intentions to transform your conversations with others.
- Tips to stop causing disconnection in your relationships.
- How to reduce anger quickly.
- The emotion most likely to destroy a relationship.
 
Resources:
- Dr. Joy’s website: Melanie Joy - https://www.melaniejoy.org/
- Instagram: Melanie Joy (@drmelaniejoy) • Instagram photos and videos - https://www.instagram.com/drmelaniejoy/?hl=en
- Facebook: Melanie Joy - https://www.facebook.com/melaniejoyphd/
- Twitter/X: Melanie Joy (@DrMelanieJoy) / X - https://twitter.com/drmelaniejoy?lang=en
- Beyond Carnism: Beyond Carnism - https://carnism.org/
- Her latest book: How to End Injustice Everywhere: Understanding the Common Denominator Driving All Injustices, to Create a Better World for Humans, Animals, and the Planet - https://www.amazon.com/How-End-Injustice-Everywhere-Understanding/dp/1590566866/
- Infighting.org: End Infighting - https://infighting.org/
- BiOptimizers Magnesium Breakthrough: bioptimizers.com/switch4good - http://bioptimizers.com/switch4good
 
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Ever wonder why some people who get exposed to colds or the flu get really ill while others experience mild symptoms or don’t get sick at all? Fortunately, today’s guest is here to provide answers to this mystery. An authority on the microbiome, Dr. Robynne Chutkan, is here to tell us all about the remarkable flora residing in our intestines and how feeding it the right foods can promote health, prevent disease, and even help us with our weight. Dr. Chutkan is a board-certified gastroenterologist at Georgetown Hospital, founder of the Digestive Center for Wellness, and author of the books Gutbliss, The Microbiome Solution, The Bloat Cure, and her most recent book, The Anti-Viral Gut, where she tackles the complexities of intestinal bacteria and how it relates to our immune system. She’s been a featured expert on several media outlets, including The Today Show and CBS This Morning. 
 
If you’re a person interested in strengthening your immune system, or you’ve experienced digestive troubles, or you’re just human, then this episode is definitely for you!
 
“For a vaginal birth, as the baby’s head crowns, it turns posteriorly to face the tush, and it does that to swallow a mouthful of microbes because that area between the vaginal opening and the anus, that area we call the perineum, is full of microbes. It is one of the most microbially rich parts of the body. So, as the baby is coming out, it swallows a mouthful of the mother’s microbes, and those important microbes become the founding species for the baby’s microbiome. Babies that are born vaginally have that benefit. Babies that are born via C-section don’t get that opportunity, and as a result, they’re colonized with hospital-acquired Staphylococcus aureus.” - Dr. Robynne Chutkan
 
What we discuss in this episode:
- What the microbiome is and how it relates to overall human health
- Viruses and human DNA
- The microbiome and immunity
- Important tips for expecting mothers
- Causes of intestinal permeability
- The benefits of being in nature on the microbiome 
- Tips to improve your microbiome 
- The effects of stress on the gut and immunity
 
Resources:
- Website: Dr. Robynne Chutkan - https://robynnechutkan.com/
- Books: Books by Robynne Chutkan - https://robynnechutkan.com/books/
- Instagram: https://www.instagram.com/gutbliss/?hl=en
- BiOptimizers Magnesium Breakthrough: bioptimizers.com/switch4good - http://bioptimizers.com/switch4good
- Vote for the Switch4Good podcast here: https://bit.ly/s4gpodcast
 
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