Alternative Food Network

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Channel • 5 Shows

Nutrition

Nutrition

Updated Semimonthly
Nutrition

Nutrition

Updated Monthly
Nutrition

Nutrition

Updated 12/06/2023
Health & Fitness

Health & Fitness

Updated 07/26/2020
Nutrition

Nutrition

Updated 10/31/2018

JAN 16

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

Jan 16

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22 min
JAN 7

Fix Your Metabolism: The Reset Guide to Sustainable Fat Loss and Increased Energy

Are you struggling with low energy, unexpected weight gain, or a frustrating weight plateau? Chances are, you think you have a "slow metabolism." But the truth is, your metabolism isn't broken. It just needs a reset! Dr. Falquier reveals proven, sustainable strategies to fire up your internal engine for long-term fat loss and better energy. From the best time to eat to boost metabolism to how much protein to eat daily, this episode provides the practical, science-backed metabolic healing plan you need with simple recipes to help you succeed. In this episode you’ll hear: 1:00 - Welcome to season 3 of Culinary Medicine Recipe 1:15 - Fixing a slow metabolism 2:05 - What is metabolism? 2:45 - Metabolic health and the effect of different foods 3:45 - How to boost metabolism 4:00 - Spices as metabolic allies 5:00 - What is the best time to eat for metabolism? 5:30 - Is intermittent fasting actually good for you? 6:00 - Balanced meals with protein, fiber, healthy fats & color variety 7:00 - More muscle mass, faster metabolism 7:50 - How much protein should I eat daily? 9:00 - Easy protein recipes for a balanced meal 13:00 - Metabolism-boosting drinks 13:30 - Mindful eating 14:00 - Stress and sleep pillars of lifestyle medicine 14:50 – 7 principles to fix your metabolism Resources Healthy Eating Plate: Your Guide to Balanced Meals · Culinary Medicine Recipe podcast, Episode 3 · Alternative Food Network Youtube video with Dr. Falquier Why It’s Important for Your Body To be Hydrated · Culinary Medicine Recipe podcast, Episode 5 · Alternative Food Network Youtube video with Dr. Falquier Lifestyle Medicine for a Healthier You · Culinary Medicine Recipe podcast, Episode 13 · Alternative Food Network Youtube video with Dr. Falquier Spices to Reduce Inflammation in the Body · Culinary Medicine Recipe podcast, Episode 19 · Alternative Food Network Youtube video with Dr. Falquier Thinking of trying Dry January or decreasing your alcohol consumption throughout the year, find a substitute non-alcoholic drink at the sober superstore & marketplace for non-alcoholic beverages, proofnomore. Alternative Food Network gets a commission if you decide to make a purchase using this link. Click here to sign up for our free newsletter. To become a podcast supporter, click here. Show Topics Include: Nutrition, Food as Medicine, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Lower cholesterol naturally, Reverse heart disease, Health, Inflammation, Mediterranean Diet, Longevity, Turmeric benefits , Cortisol Stress, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), ROI of Food as Medicine programs, Healthcare cost reduction, Prevention nutrition, Culinary medicine program curriculum for hospitals, Teaching kitchen, Health equity, Evidence-based nutrition interventions

Jan 7

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17 min
11/14/2025

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

11/14/2025

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30 min
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

10/10/2025

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54 min
11/05/2025

Why 'Eat Less, Move More' Is Failing You: What Doctors Aren't Taught About Nutrition

Did you know most doctors receive almost no formal training in nutrition? In this eye-opening episode, Dr. Sabrina Falquier sits down with internal medicine specialist, Dr. Thomas Carter, and third year medical student, Megan Roach, for an honest conversation about how much nutrition has been taught in medical school and what that means for patient care. Together, they compare experiences, share insights from both generations of medicine, and discuss why culinary medicine is helping bridge the knowledge gap. In this episode you’ll hear: 1:00 – How much nutrition is taught in medical school? 8:20 – Why Dr. Carter agreed to be a guest on this episode 10:00 – Nutrition education in medical school: Megan Roach’s perspective as a medical student 13:00 – Culinary medicine workshops in medical school 14:20 – Food as medicine 15:00 – What every medical student should learn about nutrition 17:00 – The challenge of speaking with patients about nutrition 19:30 – What Dr. Carter wishes he knew about nutrition 21:00 – How do you talk to a patient about nutrition? 26:45 – How to give nutrition advice in short appointments 31:30 – Nutrition training: The hope for future doctors Referenced in the episode: Proposed Nutrition Competencies for Medical Students and Physician TraineesMedicina Culinaria podcast in SpanishBuy Me a CoffeeCredits: Host – Dr. Sabrina Falquier, MD, CCMS, DipABLM Sound and Editing – Will Crann Executive Producer – Esther Garfin ©2025 Alternative Food Network Inc. Show Topics Include: Nutrition, Food as Medicine, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Lower cholesterol naturally, Reverse heart disease, Health, Inflammation, Mediterranean Diet, Longevity, Turmeric benefits , Cortisol Stress, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), ROI of Food as Medicine programs, Healthcare cost reduction, Prevention nutrition, Culinary medicine program curriculum for hospitals, Teaching kitchen, Health equity, Evidence-based nutrition interventions

11/05/2025

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37 min
04/02/2025

Reducing Inflammation in the Body

These seventeen minutes about inflammation are not to be missed. Inflammation is a natural defense mechanism, but chronic inflammation can contribute to heart disease, diabetes, autoimmune conditions, and more. In this episode, Dr. Falquier breaks down the science of inflammation, exploring why it’s essential for healing, how it can be harmful, and what you can do to keep it in check. In this episode you’ll hear: 1:25 - Chronic inflammation statistics 2:30 - What is acute inflammation? 3:10 - Healing acute inflammation 4:30 - Chronic inflammation causes 6:10 - Daily cell damage that needs repair 7:40 - Examples of health problems resulting from cell damage and inflammation 8:20 - Signs of chronic inflammation 9:20 - Can you test for chronic inflammation? 12:30 - Anti-inflammatory foods 14:50 - How to reduce inflammation in the body recap: a holistic approach As referenced in the episode: Audio - Healthy Eating Plate: Your Guide to Balanced Meals Video - What's On Your Plate Credits: Host - Dr. Sabrina Falquier, MD, CCMS, DipABLM Sound and Editing - Will Crann Executive Producer - Esther Garfin ©2025 Alternative Food Network Inc. Show Topics Include: Nutrition, Food as Medicine, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Lower cholesterol naturally, Reverse heart disease, Health, Inflammation, Mediterranean Diet, Longevity, Turmeric benefits , Cortisol Stress, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), ROI of Food as Medicine programs, Healthcare cost reduction, Prevention nutrition, Culinary medicine program curriculum for hospitals, Teaching kitchen, Health equity, Evidence-based nutrition interventions

04/02/2025

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17 min
04/11/2025

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

04/11/2025

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29 min
05/07/2025

Culinary Medicine in Action: Dietitian Milette Siler on Canned Foods & Everyday Nutrition

What if everyday pantry staples could help you eat healthier and more affordably, and also free up your time in the kitchen? In this episode, registered dietitian Milette Siler shares why food is medicine is a powerful tool for improving health alongside traditional medicine and pharmacotherapy, and how ingredients like canned tomatoes and canned fruits can play a nutritious role in your meals. Whether you’re aiming to improve your own health or help others do the same, this conversation highlights how smart food choices, even from a can, can support a healthy, balanced diet. In this episode you’ll hear: 2:45 – Why does food as medicine matter? 7:30 – About Teaching kitchens 10:15 – Nutrients in fresh vs. canned and frozen foods 15:30 – How to store fresh herbs 16:10 – Fiber in canned tomatoes and canned fruits 19:00 – Are canned fruits healthy? 21:15 – Should you drain canned fruit? 25:15 – What to avoid when buying canned fruit 26:10 – Is there a concern with BPA in canned foods? 27:30 – Smoothies and satiety 30:45 – How to build a healthy pantry 32:30 – What does a dietitian do? 35:30 – “It’s what we don’t eat that gets us into trouble.” Thank you to our sponsor, Pacific Coast Producers. Resource: https://scijournals.onlinelibrary.wiley.com/doi/abs/10.1002/jsfa.5849CREDITS: Host – Dr. Sabrina Falquier, MD, CCMS, DipABLM Sound & Editing – Will Crann Executive Producer – Esther Garfin ©2025 Alternative Food Network Inc. Show Topics Include: Nutrition, Food as Medicine, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Lower cholesterol naturally, Reverse heart disease, Health, Inflammation, Mediterranean Diet, Longevity, Turmeric benefits , Cortisol Stress, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), ROI of Food as Medicine programs, Healthcare cost reduction, Prevention nutrition, Culinary medicine program curriculum for hospitals, Teaching kitchen, Health equity, Evidence-based nutrition interventions

05/07/2025

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39 min
06/04/2025

Why Can't My Doctor Prescribe Groceries? The Payment Barrier in Food as Medicine

Chef and PhD Public Health Nutritionist, Dr. Deborah Kennedy, joins Dr. Falquier to explore the evolving role of food as medicine programs in healthcare, what current financial structures support these programs and what funding mechanisms need to change. Whether you’re a healthcare professional, policymaker, or simply passionate about nutrition and wellness, this episode offers valuable insights into what systemic shifts are necessary to make nutrition-based healthcare more accessible and sustainable. In this episode you’ll hear: 2:50 – Difference between food as medicine and culinary medicine 5:45 – What happens when medically tailored meals or produce prescriptions come to an end? 6:45 – How can culinary medicine outcomes be measured to show clinical and cost effectiveness? 11:00 – Who’s funding food prescriptions, medically tailored meals and nutrition education? 16:45 – Are there food as medicine programs outside the U.S.? 23:00 – Who pays for culinary medicine coaching? 24:30 – The future of culinary medicine 28:00 – Book series: Culinary Medicine From Clinic to Kitchen 31:00 – Dr. Kennedy’s Food Coach Academy Resource Health Affairs Journal, April 2025 I Food, Nutrition & Health Credits: Host – Dr. Sabrina Falquier, MD, CCMS, DipABLM Sound and Editing – Will Crann Executive Producer – Esther Garfin ©2025 Alternative Food Network Inc. Show Topics Include: Nutrition, Food as Medicine, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Lower cholesterol naturally, Reverse heart disease, Health, Inflammation, Mediterranean Diet, Longevity, Turmeric benefits , Cortisol Stress, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), ROI of Food as Medicine programs, Healthcare cost reduction, Prevention nutrition, Culinary medicine program curriculum for hospitals, Teaching kitchen, Health equity, Evidence-based nutrition interventions

06/04/2025

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34 min
11/19/2025

How to Host Without the Hangover: Dr. Falquier’s 3 Party-Ready Mocktails

Ready to sip something delicious and good for you? Dr. Falquier explains how to make three healthy mocktails that are full of flavor and natural ingredients: a Jamaica (Hibiscus) Lime Spritzer, Strawberry Basil Sparkler and Mint Mojito Refresher. These refreshing non-alcoholic drinks are perfect for holiday entertaining, Dry January, or anytime you want to feel great while you sip. This episode is also available in video on the Alternative Food Network Youtube channel. For ready-made non-alcoholic beers, wines, spirits and cocktails, check out ProofNoMore Alternative Food Network gets a commission if you decide to make a purchase using this link. Credits: Host – Dr. Sabrina Falquier, MD, CCMS, DipABLM Sound and Editing – Will Crann Executive Producer – Esther Garfin ©2025 Alternative Food Network Inc. Show Topics Include: Nutrition, Food as Medicine, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Lower cholesterol naturally, Reverse heart disease, Health, Inflammation, Mediterranean Diet, Longevity, Turmeric benefits , Cortisol Stress, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), ROI of Food as Medicine programs, Healthcare cost reduction, Prevention nutrition, Culinary medicine program curriculum for hospitals, Teaching kitchen, Health equity, Evidence-based nutrition interventions

11/19/2025

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5 min

With credible guest experts in the fields of medicine, science, nutrition and culinary arts, Alternative Food Network podcasts help listeners get informed about what to eat to prevent, manage and even reverse disease. These podcasts are for anyone interested in eating for a healthier and more energetic life, and for the healthcare professionals helping them do so.

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