Plant-Powered Physicians

When it comes to protein, grams aren’t the whole story. Let’s explore the concept of the protein package and why the foods that deliver protein matter just as much as the protein itself. From hot pot dinners and homemade fried rice to gut health, fiber, inflammation, and environmental impact, this episode explores how plant-based protein sources offer far more than amino acids alone. It breaks down common myths about “complete proteins,” explains why fiber is foundational to health, and discusses the role of the gut microbiome in everything from metabolism to heart health. Whether you are fully plant-based, plant-forward, or simply curious about improving your health, this conversation offers practical guidance for choosing protein sources that support your body long term. In This Episode, We Cover What we mean by the “protein package” Why protein is never eaten in isolation How fiber, fats, vitamins, and phytochemicals shape health outcomes Plant-based vs. animal-based protein and cardiovascular health Gut microbiome benefits of fiber-rich foods Common myths about amino acids and “complete proteins” Why you do not need all amino acids in one meal Environmental considerations of protein choices How to transition to eating more fiber without GI distress Protein density, satiety, and why volume matters B12 and omega-3 considerations for plant-based eaters Key Takeaways Protein quality matters more than protein quantity alone Plant protein packages deliver fiber, phytochemicals, and minimal saturated fat Fiber supports gut health, inflammation control, and long-term metabolic health Animal protein may be more protein-dense per bite but comes with trade-offs Most people can meet protein needs with plants by eating enough variety and volume Transitioning to higher fiber intake should be done gradually Knowing your B12 and omega-3 sources is essential on a plant-based diet Listener Reminder You do not have to be perfect to benefit. Prioritizing plant proteins most of the time can meaningfully improve health, support the gut microbiome, and reduce chronic disease risk.

In this Thanksgiving-themed episode, Tracy and Eden welcome Nicole Brecht, founder of The Good Life Refuge in northern Colorado — a haven for more than 70 rescued farm animals and a community built on empathy, healing, and second chances. Nicole shares how her lifelong love for animals evolved into creating a full-scale sanctuary and a movement of compassion that transforms both animals and people. Over plant-based holiday favorites — from seitan roasts to coconut-curry casseroles — the trio explores what it really means to live your values, how personal connection inspires dietary change, and why education may be the most powerful form of rescue.   Key Highlights Nicole’s vegan awakening: how caring for one sick chicken led her to go vegan overnight. Inside The Good Life Refuge: home to 11 species — including cows, pigs, goats, alpacas, horses, and birds — supported by nearly 60 volunteers. Meet Conrad & Sarah, the turkeys: their quirks, intelligence, and a bittersweet reminder of how Thanksgiving can be reimagined with compassion. The power of gentle advocacy: Nicole’s inclusive philosophy welcomes everyone, no matter where they are on their plant-based journey. Education > Rescue: why one person shifting their diet can save ~400 animals per year. How to help: from donations to volunteering, board service, or simply spreading the word to keep the sanctuary sustainable. How to Support The Good Life Refuge Website: https://goodliferefuge.org Instagram: https://goodliferefuge.org Learn more about Nicole Brecht: https://www.linkedin.com/in/nicole-brecht-a163535/ Recipe Mentions Eden’s family-favorite homemade seitan roll with leek-mushroom gravy Tracy’s classic plant-based stuffing Nicole’s potato–lentil–coconut curry casserole More to Explore How Not to Die by Dr. Michael Greger — evidence-based nutrition guidance The Joyful Vegan by Colleen Patrick-Goudreau — navigating the emotional and social aspects of living compassionately

In this episode, Tracy and Eden dig into one of the most common questions they get from patients: “Am I getting enough protein?” They bust myths, explain evidence-based recommendations, and share practical ways to hit your protein goals–without obsessing over every gram. From understanding how needs differ for athletes, older adults, and people recovering from illness, to exploring why plant proteins measure up just as well, this episode is full of science-backed takeaways and real-world tips. Whether you’re a weekend runner, a strength-training enthusiast, or just trying to eat more plants, this episode helps you find your protein sweet spot. Key Highlights Protein 101: The recommended daily range – 0.8–1.5 g/kg of body weight for most adults, up to 2 g/kg for specific needs like healing or strength training. Myth Busting: Yes, you can get all 20 essential amino acids from plants–no animal protein required. Who Needs More: Athletes, older adults, and people healing from injury or surgery often benefit from higher protein intake. Everyday Wins: A cup of black beans (15 g), half a block of tofu (20 g), oats, and even greens like spinach or broccoli all contribute to your total. Tools & Tips: Adding plant-based protein powders to smoothies or overnight oats can help close the gap if needed. Protein needs vary by activity: Endurance athletes often need more carbs, while strength trainers and older adults benefit from higher protein. Resources American College of Lifestyle Medicine P2P’s Plant-Based Recipe Generator (available on the podcast website) More to Explore SWAP-MEAT Study – Comparing Plant-Based Meat Alternatives to Their Animal Counterparts The Impact of Plant-Based Dietary Patterns on Cancer-Related Outcomes: A Rapid Review and Meta-Analysis – NIH Stay Connected ✨ Follow us on Instagram 💌 Subscribe to our Substack 🌿 Visit our Website

In this episode, Tracy and Eden zoom out to explore the bigger picture of lifestyle medicine: what it is, how it works, and why it is a game changer in preventing and even reversing chronic disease. From defining the six pillars (nutrition, movement, sleep, social connection, stress resiliency, and avoiding harmful substances) to unpacking epigenetics and the role of community, the conversation shows how small, evidence-based changes add up to powerful results. Along the way, Tracy and Eden share personal stories, practical examples, and a vision for how society can make the healthy choice the easy choice. 👉 And before you keep reading, subscribe to our all-new Substack. You will get extra tidbits of plant-based goodness, recipes, resources, and exclusive insights delivered straight to your inbox every week. Key Highlights The six pillars of lifestyle medicine and how they prevent, treat, and even reverse chronic disease What lifestyle medicine is (and what it is not), and why evidence matters more than wellness fads Epigenetics explained: how lifestyle can “turn on” or “turn off” disease-promoting genes The role of lifestyle medicine in cancer, dementia, obesity, diabetes, and cardiovascular disease Why “progress, not perfection” is the real path to sustainable health change The power of social connection and community in preventing disease and promoting longevity How systemic changes, such as plant-based defaults in schools and stadiums, can shift culture toward health Resources American College of Lifestyle Medicine Balanced High Fiber Meal Guide More to Explore The Blue Zones Solution by Dan Buettner “Foundations of Lifestyle Medicine and its Evolution” (ScienceDirect) Submit them here or reach out via Instagram

In this episode, Tracy and Eden tackle one of the latest nutrition hot topics: seed oils. Are they truly harmful, or just the newest victim of diet culture’s cycle of ingredient “villains”? From omega-3 to omega-6 ratios, extraction methods, and the hype around alternatives like beef tallow, the conversation dives into what the science actually says and how to keep perspective in the kitchen. Along the way, Tracy and Eden share practical cooking tips, balanced swaps, and a reminder that context matters far more than a single ingredient. And before you keep reading, subscribe to our all-new Substack! You will get extra tidbits of plant-based goodness, recipes, resources, and exclusive insights delivered straight to your inbox every week. Key highlights: The difference between saturated, monounsaturated, and polyunsaturated fats and where seed oils fit in What research says about replacing animal fats with plant oils and its impact on mortality Omega-3 vs. omega-6 fatty acids and why the “ideal ratio” is more complicated than it seems The truth about seed oil processing, from cold-pressing to chemical extraction Why swapping seed oils for animal fats like beef tallow or lard is not a health upgrade Cooking tips for when to use olive oil, avocado oil, or seed oils and how to minimize overall oil use The bigger picture and how processed foods muddy the seed oil debate Resources: Fats and Cholesterol (Harvard T.H. Chan School of Public Health) Dietary Fat: Know Which to Choose (Mayo Clinic) Healthy Plant-Based Baking Swaps (Forks Over Knives) Yes, Avocado Oil is Good for You (Cleveland Clinic)   💬 Have questions about the DGAs or curious what a plant-forward plate looks like? Submit them here or reach out via our Instagram.

In this episode, Tracy and Eden welcome back Audrey Sanchez from Balanced.org for a deep dive into one of the most controversial –and consequential– aspects of U.S. nutrition policy: the Dietary Guidelines for Americans (DGAs). Together, they unpack how these guidelines are developed, the growing tension between science and politics, and what it all means for everyday eaters. From vegan buffets to burrito bowls, this episode balances flavorful inspiration with policy-level impact.  Key highlights:  How the Dietary Guidelines for Americans (DGAs) are developed, and who gets a seat at the table  The disconnect between science and simplification in national nutrition guidance  Industry influence, public commentary, and where bias creeps in - Why the 2025–2030 guidelines may look drastically different—and what’s at stake  The push to prioritize plant proteins, limit saturated fats, and promote water as the default beverage  What Tracy and Eden tell their patients when asked, “What should I eat?”    Resources:  “2025 Dietary Guidelines: Why the Reform Act Matters for Your Family, Your School, and the Future of Nutrition Policy” (Balanced.org) - 2020–2025 DGAs USDA.gov  Canada’s Food Guide (Government of Canada)  The Plate Method (MyPlate.gov)  More to Explore:  “Perspective: Challenges and Controversial Issues in the Dietary Guidelines for Americans, 1980–2015” (PubMed)  “Dietary Guidelines for Americans” (Center for Science in the Public Interest)  “US Dietary Guidelines for Americans—101” (Nutrition Coalition) - “New Thinking on Saturated Fat” (Harvard Medical School) The Vegan Buffet at Ching Dao and Table Mesa (Boulder, CO)  Have questions about the DGAs or curious what a plant-forward plate looks like? Submit them HERE or reach out via our Instagram!

In this episode, Audrey and Eden dive into the world of vegan baked goods—exploring everything from smart baking swaps to store-bought favorites. Whether you're a dessert devotee or a reluctant baker, there's something here for everyone. We break down how to replace dairy, eggs, and butter in baking, offer tips to improve your plant-based creations, and share some go-to recipes and products to satisfy your sweet tooth—without sacrificing your values or health goals.   Mentioned Recipes & Resources: Tracy's Peanut Butter Chocolate Chip Cookies Almond Cake by The Buddhist Chef A fluffy, easy-to-make cake that uses almond flour for a light texture and added fiber. Ube Pie by Sweet Simple Vegan A creamy, coconut-topped pie made with frozen purple yam (ube) for a unique, colorful dessert. Vegan Cupcakes Take Over the World by Isa Chandra Moskowitz & Terry Hope Romero Sweet Loren’s Cookie Dough Refrigerated, ready-to-bake (or ready-to-eat!) cookie dough—perfect for a quick treat. Abe’s Muffins & Coffee Cakes Nut-free, school-safe vegan muffins, cakes, and snacks available at many major retailers. Daiya Vegan Cheesecake Store-bought, plant-based cheesecakes for a no-fuss dessert option.   Baking Substitutions Cheat Sheet: Egg Replacements: Binding: Flax egg (1 tbsp ground flax + 3 tbsp warm water), chia seed gel Leavening: Baking soda + vinegar, mashed banana Moisture/Richness: Applesauce, silken tofu, mashed avocado Dairy Replacements: Milk: Almond, soy, oat, or any plant-based milk Butter: Plant-based butters, coconut oil (in moderation) Buttermilk: Plant milk + 1 tbsp vinegar or lemon juice Creams: Coconut cream, blended cashews Tips for Vegan Baking Beginners: Start familiar – Try veganizing recipes you already know and love. Make one swap at a time – Don’t overhaul everything on your first try. Understand ingredient roles – Know if an egg is for binding, leavening, or moisture. Measure carefully – Baking is chemistry, so ratios matter. Let batters rest – Especially when using alternative flours or no gluten.

In this episode, we're joined by Audrey Lawson-Sanchez (Executive Director of Balanced.org) to talk about the health and environmental risks of processed meats, why they're still so common on school and hospital menus, and how to start making simple, satisfying swaps. From evidence-based insights to easy plant-based alternatives, we cover everything from Beyond sausages and tempeh bacon to jackfruit, carrot hot dogs. Resources Balanced.org Rainbow Plant Life IARC Processed Meat Classification (2015) Gonzalez et al., Food Research International (Review on meat and cancer) Zang et al., British Journal of Nutrition (2023) – Processed meat and chronic disease NCI et al., International Journal of Environmental Research and Public Health – Processed meat and depression Lightlife Tempeh Bacon Jack & Annie’s – Jackfruit-based meat alternatives Simple Truth Eggplant Bacon Sweet Earth Benevolent Bacon

We're talking all things eggs — why prices are up, what bird flu has to do with it, and how to swap them out with delicious, plant-based alternatives for cooking and baking. 🍳🌱   Season 1 Episode about eggs   Sources: NIH: Choline in Plant Foods USDA: Bird Flu Updates FDA: Bird Flu in Dairy   Products & Companies Referenced: FOLKE (Vancouver) Watercourse Foods (Denver) JUST Egg Bob’s Red Mill Wonder Eggs Vegan Cupcakes Take Over the World

In this episode, we'll explore the science and practicalities of plant-based eating for older adults—covering everything from nutrition, muscle preservation, cognitive health, and longevity strategies inspired by the Blue Zones. Topics Covered: How to make plant-based meal prep easy and enjoyable Is it safe to go plant-based at any age? Nutrients to watch: Protein, Calcium, B12 How diet and movement work together to prevent sarcopenia and cognitive decline Lessons from The Blue Zones—what the world’s longest-living people eat and do daily Practical resources: meal delivery services and building community support References & Studies Mentioned: The Blue Zones Documentary – Netflix How Not to Age by Dr. Michael Greger – Book Link MicroRNA & Plant-Based Diets Study – Liu et al. (2020) Precision Clinical Medicine – Read Here Nutritional Prevention of Cognitive Decline Study – Dominguez et al. Nutrients Journal – Read Here Lessons from the Blue Zones & Lifestyle Medicine – Cruzi et al. American College of Lifestyle Medicine – Read Here Practical Resources: Meal Delivery Services: Purple Carrot, Whole Harvest, Vistro Insurance & Medically Tailored Meals: Check if your health plan covers plant-based meal services Find a local plant-based community: Meetup | PlantPure Communities

Is it safe to stay plant-based during pregnancy? This episode explores the latest research and share practical tips to help you confidently navigate a plant-based pregnancy. Learn about key nutrients, managing morning sickness, and the surprising benefits of plant-based diets for moms and babies.   References: Adherence to plant-based diet during pregnancy and risk of gestational diabetes: a prospective birth cohort study Prepregnancy Plant-Based Diets and Risk of Hypertensive Disorders of Pregnancy

In this bonus episode, we dive into the world of plant-based dinners, sharing our favorite go-to meals, comfort food classics, and practical tips to simplify your cooking routine. Whether you’re a seasoned pro or just starting your plant-based journey, there’s something for everyone!

We’re back with part 2 of our episode on menopause with Dr. Michelle Tollefson! In this episode, we dive into everything from plant-based lunch ideas to the essential role fiber plays in gut health. Dr. Tollefson offers invaluable insights into how how fiber-rich diets support overall health, reduce inflammation, and fuel the gut microbiome. We also cover the impact of glycotoxins, the importance of fermented foods, and how a healthy diet promotes sexual health and well-being during menopause.

Join us as we dive into a vital conversation on women’s health with Dr. Michelle Tollefson, a leader in lifestyle medicine and women’s wellness. In this episode, we discuss everything from navigating menopause and perimenopause to the powerful role of plant-based diets in supporting cardiovascular, brain, and bone health. Dr. Tollefson shares her personal journey, evidence-based strategies for thriving beyond menopause, and practical tips on how to make simple dietary changes that can have a profound impact on your health. Whether you’re experiencing menopause, supporting someone who is, or just interested in women’s health, this episode is packed with insights you won’t want to miss! Listen now to discover how to harness the power of nutrition and lifestyle for optimal health and longevity.   Learn more about Dr. Michelle Tollefson  Find her book: PAVING a Woman's Path Through Menopause and Beyond  

In this episode, guest Deborah Gertner, RDN, a registered dietitian nutritionist with over 14 years of experience in plant-based nutrition,  shares her journey to becoming a dietitian and offers insights into optimizing nutrition for endurance athletes. She also discusses her personal experiences with health challenges and how they shaped her approach to wellness and performance.   Connect with Deborah on Instagram and Facebook at @plantforwardendurancenutrition and on her website (https://www.plantforwardendurancenutrition.com/)   Studies & Resources: Physician's Committee for Responsible Medicine (PCRM) - Dr. Neal Barnard's Work Dr. Neal Barnard is known for his research on plant-based diets and their impact on various health conditions, including diabetes, heart disease, and weight management. Dean Ornish's Studies on Reversing Chronic Diseases Dr. Dean Ornish's work focuses on lifestyle changes, including a plant-based diet, and their ability to reverse chronic diseases such as heart disease. Caldwell Esselstyn's Research on Preventing and Reversing Heart Disease Dr. Caldwell Esselstyn's studies demonstrate how a whole-food, plant-based diet can prevent and even reverse heart disease. Esselstyn's Research on Heart Disease The China Study by Dr. T. Colin Campbell "The China Study" by Dr. T. Colin Campbell is one of the most comprehensive studies on nutrition and chronic disease, linking plant-based diets to better health outcomes.   Products mentioned in this episode:  Native Food (Restaurant) - A 100% vegan restaurant offering a variety of plant-based comfort foods, including their popular buffalo chicken sandwich. Located in Glendale, Colorado, and other locations. Native Foods Just Egg - A plant-based egg substitute made from mung beans, offering a taste and texture similar to scrambled eggs. Just Egg Violife Cheese - A brand of dairy-free, vegan cheese made from coconut oil and fortified with Vitamin B12. It's known for its creamy texture and is used as a cheese alternative in various dishes. Violife Instant Pot - Instant Pot Tailwind - A brand of endurance fuel that provides hydration, energy, and electrolytes in a single drink, designed for athletes during long workouts and races. Tailwind Nutrition Spring Energy Gels - Natural energy gels made from whole food ingredients, offering sustained energy during endurance activities. They are vegan, gluten-free, and easy to digest. Spring Energy Picky Bars - Real food energy bars created by athletes, for athletes, with a balanced mix of carbs, fat, and protein. They are plant-based, gluten-free, and designed for performance and recovery. Picky Bars Element (LMNT) and Mortal Hydration - Hydration products providing essential electrolytes, particularly sodium, without added sugars. These products are used to support hydration during workouts and races. LMNT and Mortal Hydration Huel - A complete meal replacement product offering balanced nutrition with a blend of protein, carbs, fats, fiber, and essential vitamins and minerals. Huel's products are vegan and include options for those on gluten-free diets. Huel Owen (Only What You Need) - A brand offering plant-based protein shakes and meal replacements made from pea protein, flaxseed, and other natural ingredients. They are vegan, gluten-free, and free from the top allergens. Owen Skratch - A brand that produces hydration and fueling products for athletes, focusing on using real food ingredients. Their products include drink mixes and energy chews, suitable for vegan diets. Skratch Labs Liquid IV - A hydration multiplier that enhances water absorption, offering rapid hydration with added electrolytes. It's a popular choice for athletes and those needing quick rehydration. Liquid IV Untapped Maple Syrup - A natural energy source made from pure Vermont maple syrup, offering a simple, real food option for endurance athletes. It's vegan, gluten-free, and rich in antioxidants. Untapped  

Season 3: Ages and Stages is full of valuable, evidence-based nutrition science to help anyone and everyone, across all ages and stages of life, integrate more plant-based foods into their diets.    Episode 1 is for anyone looking to add more plants to their diets! Whether it’s your first time feeding yourself away from home or you’re looking to make your current meal plan more plant-based, guest Rhyan Geiger has practical advice for navigating the transition while keeping your health top of mind.   Rhyan is an award-winning vegan dietitian. She is a nutrition writer and two-time author of Vegan Slow Cooking for Two and Plant-Based Low FODMAP. She is the VEO (like CEO, but V for vegan) of Phoenix Vegan Dietitian, where she helps people enjoy more plant-based foods through nutrition coaching, media, and writing. You can learn more about Rhyan and connect with her on her website: https://phxvegandietitian.com/

It can be hard to answer patient questions about plant-based diets if you don't have direct experience with it yourself - so we're answering some of the most common patient FAQs in this bonus episode! From concerns about protein to questions about gas and bloating, we've got you covered.    Other resources mentioned in this episode:  Nutrition for Families Balanced.org PCRM NutritionFacts.org eCornell Training American College of Lifestyle Medicine

Another quick bonus episode featuring easy tips for transitioning to more plant-based eating. We know it can feel overwhelming to get started, and there's a misconception it has to be all or nothing. In reality, it can be much simpler, so we're breaking down the basics of making the transition and sharing some of our favorite products to help you and your patients get off to a great start!   Check out some of the products/brands we love: Meati ImpossibleFoods.com Beyond Meat Jack and Annie's Miyoko's Just Egg Ben and Jerry's Trader Joe's   More products can be found and purchased at plantbasedvendors.com  

Featuring guest Dr. Michelle Loy, this week we're talking all things Integrative Medicine and the role of nutrition in overall health and wellbeing.     References: Twohig-Bennett C, Jones A. The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environ Res. 2018 Oct;166:628-637. doi: 10.1016/j.envres.2018.06.030. Epub 2018 Jul 5. PMID: 29982151; PMCID: PMC6562165.   Michelle Loy. Clinician Wellness—Self-Care for Staying Healthy: Narrative Medicine for Optimizing Well-Being and as an Antidote to Stress and Burnout.Integrative and Complementary Therapies.Aug 2022.163- 165.http://doi.org/10.1089/ict.2022.29027.mlo Pub-lished in Volume: 28 Issue 4: August 17, 2022    Puma J. Culinary Medicine and Nature: Foods That Work Together. Am J Lifestyle Med. 2020;14(2):143-146. Published 2020 Jan 7. doi:10.1177/1559827619895149   Michelle H. Loy, John Usseglio, Danielle Lasalandra, and Melanie A. Gold.Probiotic Use in Children and Adolescents with Overweight or Obesity: A Scoping Review.Childhood Obesity.ahead of print http://doi.org/10.1089/chi.2022.0059 Online Ahead of Print:June 20, 2022   Alejandra Ríos-Hernández, José A. Alda, Andreu Farran-Codina, Estrella Ferreira-García, Maria Izquierdo-Pulido; The Mediterranean Diet and ADHD in Children and Adolescents. Pediatrics February 2017; 139 (2): e20162027. 10.1542/peds.2016-2027   Sílvia Fernández Barrés, Dora Romaguera, Damaskini Valvi, David Martínez, Victoria Arija, Jordi Sunyer, Martine Vrijheid, Mediterranean Dietary Pattern in Pregnant Women and Offspring Risk of Overweight and Abdominal Obesity in Early Childhood: The INMA Cohort Study, Advances in Nutrition, Volume 7, Issue 1, January 2016, Page 34A, https://doi.org/10.1093/advances/7.1.34A   Velázquez-López L, Santiago-Díaz G, Nava-Hernández J, Muñoz-Torres AV, Medina-Bravo P, Torres-Tamayo M. Mediterranean-style diet reduces metabolic syndrome components in obese children and adolescents with obesity. BMC Pediatr. 2014;14:175    Chatzi L, Apostolaki G, Bibakis I, et al. Protective effect of fruits, vegetables and the Mediterranean diet on asthma and allergies among children in Crete. Thorax. 2007;62(8):677–683 123. Cepeda AM, Del Giacco SR, Villalba S, et al. A traditional diet is associated with a reduced risk of eczema and wheeze in Colombian children. Nutrients. 2015;7(7):5098–5110    Castro-Rodriguez JA, RamirezHernandez M, Padilla O, PachecoGonzalez RM, Pérez-Fernández V, Garcia-Marcos L. Effect of foods and Mediterranean diet during pregnancy and first years of life on wheezing, rhinitis and dermatitis in preschoolers. Allergol Immunopathol (Madr). 2016;44(5):400–409 125. Pepino VC, Ribeiro JD, Ribeiro MA,    Jacka, Felice & Kremer, Peter & Berk, Michael & de Silva-Sanigorski, Andrea & Moodie, Marjory & Leslie, Eva & Pasco, Julie & Swinburn, Boyd. (2011). A Prospective Study of Diet Quality and Mental Health in Adolescents. PloS one. 6. e24805. 10.1371/journal.pone.0024805.    Loewen OK, Maximova K, Ekwaru JP, Faught EL, Asbridge M, Ohinmaa A, Veugelers PJ. Lifestyle Behavior and Mental Health in Early Adolescence. Pediatrics. 2019 May;143(5):e20183307. doi: 10.1542/peds.2018-3307. Epub 2019 Apr 19. PMID: 31004047.   Ventriglio A, Sancassiani F, Contu MP, et al. Mediterranean Diet and its Benefits on Health and Mental Health: A Literature Review. Clin Pract Epidemiol Ment Health. 2020;16(Suppl-1):156-164. Published 2020 Jul 30. doi:10.2174/1745017902016010156   Oddo, V. M., Welke, L., McLeod, A., Pezley, L., Xia, Y., Maki, P., Koenig, M. D., Kominiarek, M. A., Langenecker, S., & Tussing-Humphreys, L. (2022). Adherence to a Mediterranean Diet Is Associated with Lower Depressive Symptoms among U.S. Adults. Nutrients, 14(2), 278. https://doi.org/10.3390/nu14020278   Yin, W., Löf, M., Chen, R., Hultman, C. M., Fang, F., & Sandin, S. (2021). Mediterranean diet and depression: a population-based cohort study. The international journal of behavioral nutrition and physical activity, 18(1), 153. https://doi.org/10.1186/s12966-021-01227-3

Dr. Urvi Shah joins us this week to discuss the impact of plant-based diets on cancer and the practice of oncology.   Episode Sources: Soy and isoflavones consumption and breast cancer survival and recurrence: a systematic review and meta-analysis Pre-diagnosis and early post-diagnosis dietary soy isoflavone intake and survival outcomes: A prospective cohort study of early stage breast cancer survivors Association between Soy Isoflavone Intake and Breast Cancer Risk for Pre- and Post-Menopausal Women: A Meta-Analysis of Epidemiological Studies Soy Isoflavones and Breast Cancer Risk: A Meta-analysis