Plant-Based Diet

Alternative Food Network
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  • NUTRITION
  • MONTHLY

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.

  1. 6 Simple Habits to Master Plant-Based Eating in 2026

    16 JAN

    6 Simple Habits to Master Plant-Based Eating in 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: ·      How to Overcome Plant-Based Eating Roadblocks, Episode 45, Plant-Based Diet ·      Culinary Medicine Recipe podcast ·      Free Alternative Food Network Newsletter Sign-Up ·      Alternative Food Network Youtube Channel     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

    22 min
  2. Male Hormones: What Every Man Needs to Know with Dr. R. Kumar

    14/11/2025

    Male Hormones: What Every Man Needs to Know with Dr. R. Kumar

    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: ·      Understanding How Our Body Works webinar by Dr. Rose Kumar ·      Balancing Female Hormones in Perimenopause and Beyond with Dr. R. Kumar podcast ·      Reversal of cognitive decline: A novel therapeutic program CREDITS: Executive Producer and Host: Esther Garfin Sound Recording and Editing: Will Crann   Click here to sign up for our free newsletter.   To become a podcast supporter, click here. 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

    30 min
  3. Balancing Female Hormones in Perimenopause and Beyond with Dr. R. Kumar

    10/10/2025

    Balancing Female Hormones in Perimenopause and Beyond with Dr. R. Kumar

    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 Buy Me a Coffee. 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

    54 min
  4. Easy Energy Ball Recipe with Emmanuelle Bonham, Part 2

    19/09/2025

    Easy Energy Ball Recipe with Emmanuelle Bonham, Part 2

    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

    10 min
  5. Emmanuelle Bonham on Redefining Luxury, Part 1

    12/09/2025

    Emmanuelle Bonham on Redefining Luxury, Part 1

    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

    26 min
  6. Do You Have Chronic Inflammation?

    13/06/2025

    Do You Have Chronic Inflammation?

    Chronic inflammation may be silent but its impact on your health is loud. This 8 minute episode highlights what it is, what causes it, and its role in the development of serious conditions like heart disease, diabetes, autoimmune disorders, digestive issues and even cancer. Learn how to take control of your health, starting with what’s on your plate. References: Reducing Inflammation in the Body, Culinary Medicine Recipe podcast, Episode 40  Alternative Food Network Youtube Channel  Free Alternative Food Network Newsletter Sign-UpCREDITS: Executive Producer and Host: Esther Garfin Sound Recording and Editing: Will Crann ©2025 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

    8 min
  7. How Much Protein Do You Need and Are You Getting Enough on a Plant-Based Diet?

    09/05/2025

    How Much Protein Do You Need and Are You Getting Enough on a Plant-Based Diet?

    Are you getting enough protein on a plant-based diet? Wonder no more. Plant-based dietitian, Rhyan Geiger, breaks down the facts and myths around protein intake, especially for those following a plant-based or vegan lifestyle. Learn how much protein your body really needs, the best plant-based protein sources, and how to easily meet your protein goals through whole foods. Rhyan also shares practical meal tips to help you build balanced, nutrient-rich meals.   In this episode you’ll hear: 3:10 – Can a person get enough protein on a plant-based diet? 4:10 – Daily protein requirements 5:00 – What do amino acids do and what foods have amino acids?                 6:20 – Unexpected sources of plant-based protein 9:30 – Protein-packed plant-based breakfast 11:30 – Plant-based lunch idea 12:30 – Slow cooker plant-based dinner ideas 14:30 – Plant-based snacks 16:00 – Recipe tips 18:00 – Nutrition tracking apps   Guest Link: https://phxvegandietitian.com/ Free Alternative Food Network Newsletter Sign-Up   Alternative Food Network Youtube Channel Resources:   The Truth about the Wheat We Eat, Episode 38, Culinary Medicine Recipe  Nutritious Pasta Higher in Protein & Easier on Your Stomach, Episode 36, Culinary Medicine Recipe  CREDITS: Executive Producer and Host: Esther Garfin Sound Recording and Editing: Will Crann         ©2025 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

    22 min
  8. Is Plant-Based Eating REALLY Healthier For You?

    11/04/2025

    Is Plant-Based Eating REALLY Healthier For You?

    What does the science say about plant-based eating? Can a plant-based diet help prevent and manage chronic diseases like diabetes, obesity, cancer, and heart disease? We sit down with a registered dietitian who holds two Bachelor of Science degrees and a Master of Dietetics and Nutrition to break down the latest scientific research on plant-based eating and its powerful role in disease prevention and management. Whether you're considering a fully plant-based diet or just looking to add more nutrient-dense, anti-inflammatory foods to your meals, this episode is packed with expert insights to guide you. In this episode you’ll hear: 2:45 – What is the evidence that shows plant-based eating is good for health? 6:35 – Key nutrients of plant-based foods that help chronic diseases such as obesity & cancer. 12:00 – Does a plant-based diet help with diabetes? 14:15 – What is considered a portion size? 15:10 – Impact of a plant-based diet on heart health and cholesterol. 18:00 – How to begin a plant-based diet. 26:00 – “Health is wealth”   Free Alternative Food Network Newsletter Sign-Up   Alternative Food Network Youtube Channel   Resources Vegetarian Dietary Patterns for Adults: A Position Paper of the Academy of Nutrition and DieteticsPlant-Based Diets and Their Role in Preventive Medicine: A Systematic Review of Evidence-Based Insights for Reducing Disease Risk  Plant power: Using diet to lower cancer risk  Role of Phytochemicals in Cancer Chemoprevention: Insights  Health Benefits of Vegetarian Diets: An Insight into the Main TopicsCREDITS: Executive Producer and Host: Esther Garfin Sound Recording and Editing: Will Crann ©2025 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

    29 min
See All (60)

About

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.

Information

  • Channel
    Alternative Food Network
  • Creator
    Plant-Based Diet: Practical Plant-Based Eating and Lifestyle Tips
  • Years Active
    2019 - 2026
  • Episodes
    60
  • Rating
    Clean
  • Copyright
    © Copyright Alternative Food Network
  • Show Website
    Plant-Based Diet

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