Dive into the complete episode list for Alter Life. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
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Title
Pub. Date
Duration
#408 - Bio-Psycho Feedback: BodyMind Realignment
17 May 2025
00:29:18
When you feel off—emotionally, mentally, physically—it doesn’t mean you’re broken. It means your system is giving you feedback. In this episode, we explore how to stop judging the signal and start trusting the wisdom behind it.
In this episode:
What your body and emotions are really trying to tell you
Why “negative” feelings aren’t a problem—they’re messages
How your nervous system self-corrects when you stop interfering
The difference between managing emotions vs. feeling them
A nature-based metaphor that reframes healing completely
A challenge to help you hear your own inner signal
What if mental health isn’t something to fix, find, or improve—but something you’ve simply forgotten? In this episode, we explore the truth of your innate peace, and what gets in the way of remembering it.
In this episode:
Why peace of mind is your default state
How thought and emotion cover—but never erase—your mental health
The metaphor of sky and weather (and why it matters)
Why sensitivity is strength, not a symptom
What happens when you stop managing emotions and start feeling them
How to turn life inside-out and reconnect with your true self
#406 - Mental Health: You can't fix what isn't broken
03 May 2025
00:32:13
In this episode, I get personal. I share what mental health really means to me—and I'll do my best to convince you that there's nothing wrong with you.
We’ll explore:
Why mental health isn’t about “feeling good” all the time
The deeper cost of pathologizing emotions
How thought and feeling shape your inner world
Why emotional expression is medicine, not weakness
A redefinition of mental health rooted in self-compassion and wholeness
Your body isn’t just detoxing toxins—it’s detoxing thoughts, beliefs, and outdated identity patterns.
In this episode, we explore: 🧠 How thoughts shape biology (placebo + perception science) 🌀 The subconscious “software” keeping your body stuck 🧬 Nervous system entrainment + your energetic environment 🔄 Practices to upgrade your mindset + support true healing ✨ Why your body can’t release what your mind is still holding on to
You can’t detox if your nervous system is stuck in survival mode.
In this follow-up to last week’s detox masterclass, we go deeper into the real foundation of healing: a regulated nervous system. If you’re feeling stuck, tense, or inflamed—this might be why.
In this episode:
How stress physiology blocks detox pathways
Why your vagus nerve is the master key to healing
Parasympathetic vs. sympathetic: what it really means
Simple ways to support your nervous system daily
Why “doing less” might be the most healing thing of all
#402 - Detox 101 — Support Your Liver & Emunctories Naturally
04 Apr 2025
00:37:53
What your body actually needs to detox this spring—no gimmicks, just nature-aligned healing.
In this episode, we break down the real science of detoxification—what it is, how it works, and how to support your body’s natural detox systems without stress, extremes, or expensive products.
You’ll learn:
The #1 rule of detox most people miss
Why “removing the obstacles” is the first step to healing
How your liver, kidneys, bowels, skin, lungs, and lymphatics work together to release toxins
What symptoms really mean in the context of toxic overload
How to support detox through food, environment, and lifestyle—gently and effectively
This is your spring detox foundation, rooted in physiology, not fads.
🎯 Join the Spring Alter Health Cleanse (starting April 25): www.alter.health/cleanse
Your body is not broken—and healing doesn't begin with doing more. It begins with believing differently.
In this episode of the Alter Life Podcast, we explore how fear-based thinking, diagnosis identity, and unconscious beliefs can block healing at the deepest level. We unpack the nocebo effect, emotional repression, the truth about symptoms, and how trust in the body is the most powerful medicine of all.
This is a mindset recalibration—a return to your self-healing nature.
In this episode: - Why diagnosis is not identity—and how labels can lock in illness - A powerful introduction to the science of the nocebo effect - What symptoms actually mean (and why they are not the problem) - How suppressing symptoms can interrupt healing - A practical challenge to rewire your beliefs and shift your energy this week
#400 - The PsyOp of Modern Medicine - Programmed to Doubt Your Body
21 Mar 2025
00:39:08
Modern medicine doesn’t just manage symptoms—it shapes beliefs.
In this episode, we explore how the medical system conditions us to doubt our bodies, fear symptoms, and outsource authority, all while calling it “healthcare.” From pharmaceutical influence to diagnosis identity and the suppression of self-healing, we unpack the psychological operation behind it all.
Why the system thrives on keeping you sick
How your beliefs are subtly programmed through diagnosis, language, and media
The truth about symptoms—and how to listen instead of fear
How to reclaim your sovereignty and trust your body again
Tune in now and start seeing your health—and your Self—through a whole new lens.
#398 - 4 Daily Habits That Are Changing My Life (+ 1 Bonus)
07 Mar 2025
00:27:50
Your habits shape your identity more than you realize. In this episode, I’m sharing four simple yet powerful daily habits that have been transforming my energy, mindset, and overall well-being—plus a bonus habit at the end that’s been a total game-changer.
🔹 The mindset shift that makes habits stick for life 🔹 How small, daily actions create massive transformation 🔹 A simple practice to build resilience & mental toughness 🔹 The underrated habit that boosts energy & clarity 🔹 Why most people overcomplicate health—this keeps it simple
⚡ Challenge of the Week: Pick ONE habit from this episode and commit to it for the next 7 days. Which one will you choose? Let me know!
🎧 Listen now & comment with your biggest takeaway!
👉 Subscribe & Share: If this episode resonated, pass it on to someone who needs it.
#396 - Diet Beyond Food – What You Consume Shapes Your Life
21 Feb 2025
00:30:54
Your health isn’t just shaped by what’s on your plate—it’s influenced by everything you consume. Food, media, conversations, and environments all impact your mind, body, and energy. In this episode, we explore:
The hidden diet beyond food— how what you consume impacts your body and mind
How mainstream & alternative media shape your thoughts & stress levels
The daily conversations and your environment impact your nervous system
Simple shifts to clean up your mental, physical & energetic “diet”
🔥 Mini-Challenge: What’s ONE thing you’ll change in your daily “diet” in the week ahead?
#394 - A Powerful Ingredient to Daily Nutrition / Weight Loss Hack?
07 Feb 2025
00:20:03
In this episode, we explore an often-overlooked yet powerful ingredient in daily nutrition—your mindset. We dive into the fascinating research of Dr. Ellen Langer on perception and healing, uncovering how your beliefs about food can shape your metabolic health, digestion, and overall well-being.
What You'll Learn in This Episode:
How your mindset impacts digestion, metabolism, and long-term health outcomes.
Insights from Dr. Ellen Langer's research on perception and its role in healing.
Why being too rigid with nutrition tracking can backfire—and how a relaxed approach can be more effective.
The connection between stress, food choices, and metabolic health.
Practical strategies to reframe your relationship with food for better results.
Real-world examples and observations from working with clients.
In this episode we explore how our "material world" influences the manifestation of TMS/MindBody Syndrome. Interestingly, the very symptoms that one experiences is influenced not only by one's own personal experiences, but also subconsciously through collective and cultural influences. This leads to the infinite expression of TMS symptoms that one may experience at any given time.
Since your belief system is also a factor of the world in which you live, it can be difficult to break free from the mythology of physical symptoms resulting from physical causes. This is especially true when navigating the medical system (both conventional and alternative) as well as simply going about daily life in relationships with friends, family, and the general public.
Healing TMS means breaking free from the belief system from which TMS is bred, seeing the holes in the materialistic logic so that you can embrace the truth of the multidimensional mindbody phenomenon.
Hopefully you can start to get a glimpse of freedom from TMS - it's closer than you might think!
For more support in your healing, check out the TMS Free Life Program (https://www.alter.health/tms-free-life) or 1-1 coaching with Dr. Ben (https://www.alter.health/mind-body-coaching)
Are your symptoms a manifestation of Tension Myositis Syndrome?
This is a question that you might be asking yourself, especially when seeking the truth behind your experience of health and dis-ease.
The short answer to your question is YES... probably so!
However, "TMS" is not a "real" medical diagnosis. Medical diagnoses exist for the primary purpose of billing insurance... and secondarily so that medical providers can communicate in a common universal language, albeit reductionistic and narrow-minded.
In this episode we unpack the hallmark signs of TMS and how it is of primary importance to accept this "diagnosis" in order to final find freedom from the chronic and insidious symptoms.
In this episode, Dr. Ben explains the science of how symptoms of tension myositis syndrome come to manifest in the body/mind.
Some of these ideas are theories that have been explored through Dr. Sarno's work. Dr. Ben also brings his personal experience and understanding to the conversation that expands more into the realm of "metaphysical."
We're starting a new podcast series focusing on Tension Myositis Syndrome (TMS)!
In this first episode we'll dive into phenomenon of TMS, also known as the MindBody syndrome, as described by Dr. Sarno. We'll talk about Dr. Sarno's discoveries, and my modern interpretations and experience with TMS.
Kids are humans, too! And they, too, can THRIVE on plants.
That being said, there are for sure some considerations to kid-specific nutrition to ensure healthy growth and development.
Long story short, keeping toxins out while loading up on high quality fuel and nutrients matters a lot when it comes to keeping youngsters growing strong and healthfully.
Of course, there are individual considerations that change and evolve as we grow. These are some of the things covered in this science-packed episode!
Episode Highlights:
What nutrients and foods to focus on when feeding kids aged 4 all the way to 18
Does anything need to change for kiddos of different ages?
Where do “healthy processed” foods fit in when balancing nutrition for kids
The equation to a balanced meal for children of all ages
How parenting styles can support kids in building healthy and nourishing relationships with food
Next up in the plant-based lifecycle nutrition series is TODDLERS!
We aren't there yet personally in our family with our little one, but it's helpful to know how to keep little ones thriving on plants.
In this episode, Dr. Susanna get's into the plant-based nutritional science to support growing kiddos. This is important info considering the importance of nutrition for childhood development... and "just eating plants" certainly does not equate to health, especially amongst little ones.
Episode Highlights
Which plant milk is best for kiddos as a cow milk alternative
What plant based toddlers need to eat differently than their plant based parents
"Baby led weaning" and when/how to stop breast milk or formula
Importance of omega-3 fatty acids for development and where to get them
Are there any helpful or necessary supplements for plant-based toddlers?
#385 - Plant-Based Babies! Nutrition for 6-12 months
05 Jul 2023
00:30:31
Babies Thrive on Plants, TOO!
... but they still need mother's milk/formula.
It is generally advised that babies to start eating real, solid foods around 6 months. However through ~ 1 year of age, babies still get a dwindling majority of calories and nutrition from breastmilk.
So, what foods should plant-based babies be eating???
Most any real, whole food are wonderful for adults and babies alike. But of course since little ones generally lack teeth and fine motor skills of the tongue and mouth, choking is a real hazard.
We won't talk too much about the logistics of introducing foods as it is a nuanced and individualized topic. In this episode Dr. Susanna share's the general nutritional goals and considerations for raising strong and healthy plant based babies and what foods/nutrients should be prioritized.
Highlights from the episode:
The important nutrients for development and how/where to get them
Some examples of good and easy whole food staples to feed your baby
What foods should NOT be given to babies (sugar, salt, honey, unpasteurized foods, chocolate/caffeine)
How plant-based baby nutrition differs from plant based adult nutrition
Why little ones may benefit from eating MORE processed plant foods
#384 - Healthy Nutrition for Mom & Baby (0-6 months)
28 Jun 2023
00:23:53
Nutrition is pretty simple when you're a baby... MILK.
Human breastmilk is the optimal source of nutrition for early infancy (0-6 months). Commercial baby formula (of which there are MANY) are considered the only acceptable alternative to breastmilk.
In this episode you'll learn the amazing properties of breastmilk and how it is indeed the perfect food... for babies!
One amazing fact is that breastmilk is pretty much the same in terms of nutritional status between breastfeeding mothers, regardless of the mothers' personal nutritional status (with the exception of toxins that may be in the mother's body). Your body knows how to manufacture a perfect product for the baby! However, this can also occur at the expense of nutritional depletion from a mother's body. SO, just a reminder to prioritize nutrition for breastfeeding mammas!
Highlights from the episode:
The many benefits of breastfeeding for both mom and baby
The importance of sharing immune supporting antibodies with baby via breastmilk
The nutrients that babies may need to supplement with (vitamin D!)
Why it's important for mom to optimize her nutrient intake while breastfeeding (refer to last week's episode, #383)
When you may consider supplementing baby with other nutrients - like iron and vitamin K
If milk is a perfect food, when and why should solids be introduced?
#383 - Dr. Susanna's Pregnancy and Postpartum Tips to Thrive
21 Jun 2023
00:36:54
In this episode of the podcast, Dr. Susanna shares her recent trials and tribulations with nutrition and lifestyle through all phases of pregnancy and postpartum.
With our little Grace being now 8 months, Dr. Susanna is 110% back to her normal and healthy self. She's got an extra 10% (at least!) from the innate superwoman powers that come through motherhood!
While different individuals may struggle with following a "whole food plant based" lifestyle throughout this phase of life, Dr. Susanna shares her tips to prioritize nutrition as a way of thriving through the demands of this life stage.
Highlights from the episode:
Dr. Susanna’s biggest lessons learned from each trimester as well as after birth
How pregnancy nutrition differs from typical WFPB nutrition and how Dr. Susanna related to this through the last year+
Favorite pregnancy foods that helped her get all the nutrition she needed while also satisfying crazy cravings/aversions
What to look for when choosing prenatal vitamins and supplements - and what not to take
A reminder that compassion is key for maintaining a peaceful, happy, and HEALTHY pregnancy - nobody is perfect!
#382 - Plant Based Considerations for Postpartum & Breast Feeding Mammas
08 Jun 2023
00:32:00
The postpartum and lactation phase of life demand intake of high quality nutrition in order to replenish and restore the mother’s nutritional stores, but also to provide the highest quality of breastmilk production for her baby.
Eating a plant-based diet is not only provides the the postpartum body all that it needs in this phase of life, it also provides benefits for both the mother’s and babies health - one of the biggest benefits being the lower levels of environmental toxicity in the breastmilk of plant-based mothers.
The postpartum/lactation phase certainly still has its many special nutritional considerations and it’s essential for new mothers to ensure that they are eating ENOUGH.
Episode Highlights
Does the nutrient composition of breastmilk vary between plaint-based and omnivorous mothers?
How much more calories, protein, vitamins, and minerals does a lactating woman have to eat?
Which nutrients in breastmilk depend on the mother’s diet and which do not
Supportive supplements during the postpartum phase of life
This is a big question that often comes up from plant-based skeptics. The short answer is YES! But with any pregnancy, no matter the diet of the mother, proper nutritional awareness and planning is necessary I order to support the best health for both mother and baby.
We’re going to discuss all the important nutrition considerations for a plant-based pregnancy in today’s episode, covering macronutrients, micronutrients, supplements, and so much more.
Dr. Susanna will also be sharing her experience with plant-based eating during her first pregnancy including her best tips for optimizing nutrition even when experiencing morning sickness, food aversions, and cravings.
Highlights from the episode
How to safely and confidently thrive on plants through pregnancy - for both Mom and Baby!
The macronutrients - fat, protein, and carbohydrates - that you really need.
Prenatal vitamin considerations and how to choose a quality product.
What specific nutrients do plant-based eaters need to be most conscious of?
How and why to stay properly nourished while also navigating the crazy world of food aversions and cravings.
Preconception is a lifecycle phase that is often overlooked. However, it is extremely important to prepare a mother’s body for a graceful pregnancy and healthy baby!
Several factors play into optimizing egg quality, sperm quality, and a healthy environment for a fertilized eggs to thrive in - nutrition is certainly one of the biggest factors.
In this episode we'll explore all the nutritional considerations to set both the female and male up for success in preparing for a healthy conception event and pregnancy. We’ll also discuss some of the many other lifestyle factors that play into the preconception phase of life for health mom and baby.
Note that PREGNANCY is it's own unique and large topic that we will conquer next week! Additionally, the topic of FERTILITY is a big one as well. While this episode covers general considerations for optimizing fertility, we'll have a future episode dedicated to further fertility considerations.
Highlights from this episode ⁃What the science says about plant based eating and nutrition to support healthy preconception ⁃The most important nutrients to load up on in preparation for pregnancy ⁃What plant-based eaters need to be most mindful of to ensure optimal experience in pregnancy ⁃"Pre-natal supplements" and whether or not it is advisable in taking them ⁃ Some of the manyother lifestyle habits, practices, and considerations that play into fertility
Becoming a mom has really reminded me (Dr. Susanna) how different phases of life require different nutrition. Some phases of life have much more physical growth where more fuel, more fat, more everything in needed compared to other times in our life when we are maintaining, or perhaps even wanting to shed some excess growth.
We are excited to be entering into a little mini-series within the podcast where we will be covering nutritional needs during these various phases of life.
In this Plant-Based Lifecycle Nutrition Series we’ll cover the nutritional needs in 6 stages of life:
Preconception
Pregnancy
Postpartum and Lactation
Infancy and Toddlers
Older Children and Teens
Menopause
Graceful Aging
Maybe a bonus episode from Dr. Ben on Graceful aging for Men?
Highlights from the episode and whats to come in the series
How plant-based eating supports health in ALL of these stages and phases
The special consideration to be mindful of to ensure adequate nutrient intake throughout all of these phases
We'll be sharing the latest nutritional science information relating to lifecycle nutrition in this series
Additional pearls of wisdom sprinkled in from out own personal and professional experiences
How to practically apply balanced nutrition principles in the kitchen
There are a million and one ways to eat Whole Food Plant-Based!
... and they don’t all promote health and healing!
Preparing a BALANCED WFPB meal can be super easy! But if you don't know WHAT to focus on or HOW to make it balanced, you might run into some obstacles.
In this episode, Dr. Susanna walks you through the 3 steps of preparing a balanced WFPB meal that supports HEALING. Step 1: Focus the meal around carbohydrate-rich foods Step 2: Add an abundance of non-starchy vegetables Step 3: Add an optional fat-rich garnish/condiment
Other highlights of this episode include:
Why this 3-step meal strategy WORKS to support healthy and efficient metabolism and healing in the body
The common pitfalls individuals that most plant-based eaters fall into - and how to avoid them
Several examples of our go-to favorite whole food balanced meals
How to make an unbalanced meal mush more balanced in just 1 or 2 easy steps
Dr. Susanna’s 7-month postpartum health update - how she got back to her healthy energy and weight while breast feeding and being super mom!
#377 - Are You Orthorexic for Eating Whole Food Plant Based?
03 May 2023
00:31:49
Orthorexia is defined as "excessive preoccupation with eating healthy food."
Well, "normal" is most definitely NOT healthy in our world today. Furthermore, focusing on health and creating healthy habits is essential for being healthy!
So are you orthorexic? Does eating WFPB make you orthorexic?
It's a big topic and an important question that is worth diving into.
In a recent Episode on TMS and Digestion I talked about the direct link between state of mind and emotion on digestive health.
The irony is that obsessing around healthy eating and lifestyle habits can make you less healthy!
But the key word here is "obsessing" or as Wikipedia puts it "excessive preoccupation."
So, let's dive into the conversation!
Highlights from this episode:
The difference between obsessing about "food" and healthy eating vs obsessing about HEALTH
Why choosing healthy foods and habits is not a "disorder" even though it could be viewed as "weird" or "alternative" by others or society at large
How to identify the line at which healthy eating habits becomes counterproductive and what to do about it
"It's no measure of health to be well adjusted to a profoundly sick society.“ - Jiddu Krishnamurti
Finding balance with choosing sustainable and healthy habits from a peaceful and grounded place
#376 - The Truth About Semaglutide, The Miracle Weight Loss Drug
26 Apr 2023
00:29:33
A weight loss drug? Yes, there is a "new" weight loss drug on the market (beginning of 2023). But, don't get to excited just yet...
Remember things like Fen-Phen, Ephedrine, or Dinitrophenol (DNP)? There are many other drugs that have proven to be effective for weight loss, but also dangerous and even deadly. Smoking meth or snorting cocaine are also pretty effective ways to lose weight...
The new class of drug that is all the rage these days is a compound called semaglutide. The truth is that these drugs are not very new. The drug Ozempic was developed in 2012 and later approved by the FDA for the treatment of diabetes in 2017. However, this year, 2023, Ozempic as well as other brand name drugs of semaglutide have been approved for the treatment of Obesity.
So what exactly is semaglutide and how does it work to promote weight loss?
We'll cover the science and mechanisms of that in today's episode.
But the bigger question is whether the weight loss achieved through taking this medication is actually healthy or sustainable.
Spoiler alert: There are probably much more ways to spend $1200 each month than on 4 weekly injections of semaglutide to curb appetite.
Some highlights from the episode:
Semaglutide is a GLP-1 agonist (glucagon like peptide - 1) that serves to promote insulin release in the pancreas, decrease gastric emptying (digestive function), and block appetite signals in the brain.
The effects - and side effects - of GLP-1 agonists
Why suppressing appetite is naturally unsustainable - we need food and nutrients!
How these drugs treat diabetes and obesity by addressing the symptoms
What the actual cause of diabetes and obesity is and how these conditions can be reversed easily and naturally by eating MORE
In the vast and complex human body, the digestive system is responsible for what is maybe the most mysterious and nuanced processes - transforming foods into the nutrients that sustain life.
The enzymes, juices, sphincters, muscles, and microbiota are all uniquely working together to carry out the physiologic roles of digestion.
But, what is in control of all of these nuanced physiologic processes? The autonomic nervous system, of course. The same intelligent processing that fundamentally controls and regulates every other one of our bodily functions.
In this weeks' episode we unpack the interplay between the nervous system and digestion. Naturally this leads to the phenomenon of TMS, tension myositis syndrome - a mind-body phenomenon whereby psychological pain and emotional stress manifests physically.
Episode Highlights
How emotional pain and stress masquerades and physical pain and symptoms
Why we should not seek perfection when it comes to optimizing digestion physiologically
Where to focus when suffering with chronic digestive issues that are presumed to be TMS
The importance of lab work and medical testing to rule out significant conditions
How coming back to your true peaceful nature time and time again is the most essential ingredient to true and lasting health
#374 - Stop Eating "Seed Oils" and Do This Instead
12 Apr 2023
00:41:39
"Seed oils" have taken on the role of the proverbial whipping boy, taking the blame for everything that is wrong in packaged and processed foods.
Yes, seed oils are bad for your health. But that is generally where the conversation stops. Or maybe you've heard other conflicting information around eating more saturated fats like butter, lard, and animal products.
In this episode we break down WHY seed oils are bad for your health and what you should be cooking with and eating instead to support your metabolic, cardiovascular, cognitive, or just general health goals.
Spoiler alert: Seed oils aren't the only oils that are best to avoid... avoiding ALL added oils is going to help your your body and metabolism function optimally by lowering inflammation and oxidative stress, increasing insulin sensitivity, and boosting overall nutrient density throughout your daily eating.
Here are some highlights from today's episode:
ALL oils are pure fats containing 120 kcal/Tbsp, but different oils have unique blends of saturated, monounsaturated, and polyunsaturated fats including omega-3 and omega-6
Most "seed oils" are found in processed foods and used by restaurants and are generally a blend of toxic GMO ingredients including canola, soy, corn, and cottonseed oils.
The combination of refined fats with refined carbohydrates is the most detrimental to health by promoting insulin resistance and oxidative damage
Why the best oil to consume is NONE AT ALL - based on the science, the only way to reverse cardiovascular disease is an oil-free whole food plant based diet
Some tips and tricks for oil-free cooking and baking
#373 - What to Do About Heavy Metals in Health Foods
05 Apr 2023
00:33:29
The topic of heavy metal toxicity is a big one... and for good reason!
Heavy metals (like mercury, arsenic, cadmium, lead, and others) can be toxic to the body, especially when accumulated over a lifespan... which is "normal" in today's toxic world. Once in the body, these sort of metals can be hard to get out. Therefore, they accumulate to cause or contribute to numerous chronic conditions - metabolic health issues, neurological issues, circulatory issues, and more.
But these toxic elements are just used in industrialize processes and don't make their way into our foods, right???
Wrong. Even some of the healthiest organic products and produce items have been reported to show toxic levels of various heavy metals!
In this episode we avoid fear mongering and get to the heart of how to keep your body free from toxic metal accumulation so you can stay vital and healthy.
Here are some highlights from today's episode:
The most common food items that accumulate these heavy metals - fruits, veggies, chocolate, whole grains, and others
How toxin accumulation works in the food chain and where we can turn to decrease our toxic load
Major factors that make your body absorb and accumulate these toxic compounds including gut health, mineral status, and liver function
Where to look in your life to avoid "overfilling your bucket"
Practical ways to turn on and ramp up healthy detox pathways in your liver
Less than 1% of population has celiac disease, a condition in which gluten consumption causes direct destruction of the gut lining. The issue of avoiding gluten in this rare disease isn’t really up for debate.
Non-celiac gluten sensitivity is something different. Some suggest 20% or more may have this sort of "gluten sensitivity," meaning that consumption of gluten causes gastrointestinal issues, potentially leading to systemic inflammatory conditions skin issues, joint pain, and autoimmune conditions.
In this episode we unpack the deep and controversial topic. We discuss the potential issues from consuming gluten containing grains and also how to cultivate digestive resilience to reverse a “gluten sensitivity.” You’ll learn the risks and benefits from consuming a “gluten-free” diet as well as how to do so healthfully, if you so choose!
Some highlights from the episode
What is Gluten and why is it such a scary protein and why is it in so many processed foods
The hybridization of wheat crops to produce varieties with increased gluten content
How to healthfully avoid gluten while continuing to enjoy an abundance of whole grain foods
How intestinal dysbiosis sets the stage for gluten sensitivity (and other food sensitivities)
The relationship between gluten and the herbicide glyphosate and the importance of choosing organic grains (and legumes)
We already recorded a pretty comprehensive podcast on the topic (Episode #257), but there have been requests to revisit NIGHTSHADES.
So, here's the deal...
There is NO - zero - evidence to even consider that eating nightshade vegetables can potentially cause or contribute to any health issues.
Unless of course you are eating belladonna, dartura, or maybe green/sprouted potatoes. These plants are high in solanine, the glycoalkaloid that can be poisonous and deadly in high enough doses.
So, here are the main take aways from this episode...
Vegetables are in the nightshade family - potatoes, tomatoes, peppers, goji berries
The utter lack of evidence that these foods cause inflammation or health issues
Some of the health promoting nutrients that are actually in these foods
The power of placebo/nocebo effects!
What to do if you do experience intolerance or symptoms when eating whole plant foods
First things first. The term “phytoestrogen” is actually a bit of a misnomer. These compounds are actually not “estrogens” but more accurately “estrogen receptor modulators.” This means they can bind to estrogen receptors to elicit a number of different effects.
There are a number of different plant compounds that are classified as “phytoestrogens.” Far and away the most potent of them are the isoflavones like genestein found in soy. Other compounds include lignans, a type of polyphenol highest in flax, stilbenes like resveratrol found in grapes, and coumestans like coumestrol found in Brussel sprouts, spinach, all legumes, and many other foods.
These fancy-named compounds are all, in a word, “phytonutrients.” When we eat these compounds present in our plant foods our bodies, with the help of the microbes in our gut, respond in all sorts of ways. In today’s episode, we do our best to cover the latest science as it relates to the “plant estrogen” compounds in both male and female bodies.
Spoiler alert - phytoestrogen consumption does not cause female reproductive cancer, nor does it cause men to grow “man boobs!”
Episode Highlights
“Phytoestrogens” could more appropriately be called “estrogen receptor modulators” as they do not promote “estrogenic” activity in the body, but simply bind and change conformation of estrogen receptors
Isoflavone and lignan compounds are transformed by gut microbes as well as various fermentation methods such as Korean cheonggukjang, Japanese natto, or Thai Thua
Only about 20-30% of Westerners have the gut bugs to convert isoflavones to that active estrogen modulating compound, equol, compared to ~60% of Asians, but eating more plants foods feeds specific microbes that facilitate the gut fermentation processes.
Consumption of phytoestrogen rich foods can reduce menopausal symptoms and risk of cardiovascular disease risk, obesity, diabetes, dementia and various cancers
There is ZERO evidence to suggest that eating phytoestrogen rich foods interferes with male hormones
Continuing our discussion around “anti-nutrient” compounds in plants takes us to goitrogens.
This term refers to substances that can interfere with iodine uptake by the thyroid and lead to decreased thyroid function, thereby leading to the formation of a “goiter.” The classic goitrogen is actually the deficiency of iodine, an essential mineral for thyroid activity. This, of course led to the iodination of table salt, which ensures proper iodine intake and thyroid function for people who may otherwise by iodine deficient. Note that we don’t advocate for consuming iodized table salt, or any added salt to the diet generally. Enough iodine is present in all fresh fruits and veggies, but eating sea vegetables like dulse or nori from time to time is a good iodine insurance policy.
The goitrogens that we are talking about today are mainly the glucosinolate compounds found highest in brassica or cruciferous vegetables. One specific compound has been singled out and named goitrin (poor guy) due to the alleged goitrogenic effects. Like the other “anti nutrients” we’ve covered (lectins, oxalates, and phytates), glucosinolates are naturally occurring phytonutrients that actually have wonderful health benefits, not determinants!
In todays episode we’ll look in to the science that supports the claims behind these so called goitrogenic nutrients. We’ll also look at some of the science showing the health benefits of the same compounds in question!
I find it ironic that one of the most famous and widely occurring goitrogenic glucosinolate is glucoraphanin which is actually the precursor to the beloved isothyanate compound, sluforophane! Sorry for all of the biochemistry jargon… The point is just that many of the same people fear mongering about anti nutrients like goitrogens also praise the detoxification and health benefits of sulforophane. (And if you want to learn more about sulforophane, you can tune into Episode #364.)
Episode Highlights
Cell and animal model studies have shown how glucosinolate compounds (goitrin) may potentially interfere with thyroids uptake of iodine, thereby decreasing thyroid function
Studies have also shown that many other common compounds such as resveratrol and other flavonoids may also have this sort of “goitrogenic effect”
There is a huge range when it comes to the amount of glucosinolates in cruciferous veggies - very much dependent upon soil quality and growing conditions
Cooking/steaming veggies vastly lowers glucosinolate content, including glucoraphanin which has clear health benefits
Studies seem to show that in general, consumption of glucosinolate-rich foods like cruciferous vegetables is protective against cancer and other disease
Nutrients exist in a complex matrix and compounds studied in reductionistic isolation may show data that is irrelevant and unrepresentative to real world circumstances
Your metabolism is like a fire burning within each of your cells.
For many, this fire is smoldering.
But there's no reason why we can't get it roaring again!
Boosting your metabolism is as simple as putting ENOUGH HIGH QUALITY FUEL on the flames to keep the fire burning brightly and efficiently.
There's a few more keys to do it successfully, which leads us into the content of today's episode.
If you are interested in applying this information in your body and life with more guidance and support, join our brand new program, Eat More, Weigh Less - www.alter.health/eat-more-weigh-less
Here are the 7 keys to Boosting Your Metabolism
Eat the proper fuel - High-quality carbohydrate-rich whole plants
Eat ENOUGH - The metabolism is like a campfire…. you need to keep stoking it with enough high quality fuel to keep it burning brightly.
Having good micronutrient status - vitamins and minerals are cofactors in enzymatic processes that drive the metabolism.
Having low toxicity status - Toxins directly slow down the metabolic rate, a protective mechanism to keep toxins tucked away in cells where they can't cause tissue damage.
Maintaining balance in the nervous system - Sleep issues and chronic stress can lead to persistent elevated cortisol levels, which pose a burden to the metabolism and lead to weight gain.
Optimal Cellelar Hydration - Dehydrated cells function sub-optimally in many ways, including cellular metabolism.
Balanced Regular Movement - Movement helps but is not the end all be all! Regular movement increases and maintains mitochondrial-rich muscle mass on the body, increasing overall metabolic activity in the body.
#367 - Should You Soak Grains/Nuts/Seeds to Lower Phytate Content?
22 Feb 2023
00:29:39
Answer: No. You don't need to worry about soaking grains or nuts or seeds.
Believe it or not, phytates are actually super beneficial phytonutrients!
We will take a much closer look in today's episode amidst the short series diving into the myth of the plant based "antinutrients." You can learn more about Oxalates in episode #365 and Lectins in episode #366.
So, what are phyates/phytic acid? What foods are rich in phytates? What are the alleged problems with phytate consumption? Should I be worried about eating too many phytates? (answer: NO!) What sort of health benefits to phytates offer?
These are some of the questions that we dig into in today's episode.
Here are the highlights.
Phytates are antioxidant compounds packed in the seeds of all plants
Phyayes have a strong affinity for metals (i.e. minerals) similar to oxalates
Soaking nuts/seeds/grains is an effective way to lower phytate content in these foods... but maybe think twice before doing that!
Eating MORE phytates is protective against osteoporosis, cancer, diabetes, and more.
The gut microbiome adapts overtime to increase phytate consuming organisms to aid in mineral balance
We hope this information helps you stick confidently with your whole food plant based eating! If you are looking for more support, check out our offers at www.alter.health
In another episode of debunking the nonsense... we're talking about LECTINS. Have you heard of them ?
If you are clued into nutritional trends, you probably have. Chances are, they've also been represented in a negative light. Like oxalates that we talked about last week (Episode #365), Lectins are another class of plant phytonutrients that get a very bad reputation as being an "antinutrient" blocking nutrient absorption and contributing to health issues.
One of the most famous lectins is RICIN - ricin is a toxic lectin isolated from the Castor Bean that has been used at points throughout history as a poison. During WWI the US Military investigated the use of Ricin as an agent of biological warfare. Ricin’s ability to broadly block protein synthesis is one of the main mechanisms that make it toxic and deadly.
But what about the lectins found in beans, whole grains, nuts/seeds, and other fruits and veggies?
Some of these “lectin-rich foods” have been demonized by many so called “nutrition experts.” Maybe one of the most prominent lectin fearmongers is Dr. Steven Gundry, author of The Plant Paradox, a book that told you how to be afraid of eating plants and why to eat animals and oils instead… oh ya… and if you follow along, you've got to be sure to also take his supplements if you wanted to be healthy!
In this episode we cover some of the lectin myths as well as the science that actually demonstrates the health-promoting powers of eating lectins (of course I’m not talking about the toxins like Ricin…).
Some highlights from the episode
The foods that are highest in lectins and why they might get a bad reputation for causing health issues.
A simple 10-minute strategy for eliminating the majority of lectins from your foods.
What lectins do to the gut to create numerous beneficial adaptations to the microbiome
The science proving the anti-cancer, weight optimizing, and immune boosting benefits of lectins
What to do if you experience sensitivity to foods like those rich in lectins
Oxalates or oxalic acid are a phytonutrient found in pretty much all plants.
They have become a nutritional supervillain of sorts, getting the blame for all sorts of health issues from mineral absorption issues to kidney stones to vague gut health and systemic inflammatory conditions.
Why is it then that plant eaters who tend to consume far more oxalates than non plant eaters don't actually suffer from these alleged oxalate issues?
Well, as is often the case the science is complex. However, the take away message is simple!
In the context of an acidic environment with dysbiosis of the gut microbiome, oxalates may well contribute to some of these alleged issues!
In the context of an alkalinizing plant based lifestyle, oxalates are never to fear.
Topics covered in this episode:
What are oxalates, anyways?!
Which foods are highest in oxalate content (hint: it is NOT Kale!)
Why high oxalate foods are actually also high in mineral content (and also high in vitamin K!)
The alleged issues with oxalate consumption and why they may or may not manifest
Reasons to be mindful of oxalate-rich foods and how to increase consumption healthfully
How we can create more oxalobacter bacteria in the gut that actually work with us to break down oxalates
If you've never heard of sulforaphane, you aren't alone. But in the world of nutritional science, it is celebrated for its superpowers!
Sulforaphane is a phytonutrient found in cruciferous vegetables like broccoli, cauliflower, kale, cabbage, and Brussel sprouts. By far the highest amount is found in broccoli sprouts - not the full grown vegetable. Sulforaphane has been extensively studied and found to have protective effects against many diseases, including multiple types of cancer, heart disease, and neurological conditions including Alzheimer's disease, Parkinson's disease, epilepsy, stroke, and others.
When it comes to the brain and nervous system, sulforaphane offers a handful of key benefits.
It’s an antioxidant
It’s anti-inflammatory
It promotes autophagy
It promotes mitochondrial function
It increases neurogenesis
It promotes detoxification
All of these functions of course have broad and systemic benefits as well, beyond the brain!
When it comes to special phytonutrients like sulforaphane, we are big advocates of consuming them in whole food forms, i.e. broccoli sprouts, as opposed to encapsulated supplements. In the whole food, you receive the sulforaphane, but also tons of other phytonutrients as well as vitamins, minerals, fiber, etc. that aid in the synergistic effects of these sorts of healing compounds.
Highlights from this episode
How sulforaphane support cardiovascular function
How sulforaphane has been shown to protect again neurological conditions and support overall brain function
The detox-promoting properties of sulforaphane
So many more random benefits of sulforaphane that have been studied
How to increase your intake of sulforaphane in the diet with specific foods and cooking methods
The first time I drank ayahuasca, about 10 years ago now, I recall people talking about purging, i.e. vomiting, as a way of "getting well." At that point in time, I always equated throwing up with being sick, not "getting well!"
Fast forward through the years of naturopathic medical school where I gained a deeper understanding of the self-healing human body.
Since the body always moves towards health given the environment and resources at hand in a moment, the symptoms we experience, however unpleasant they might be, are indeed a sign of health, not "sickness."
In med school, I also learned all about the "immune system" - many concepts constructed within the "germ theory paradigm" that I have since come to seriously question... (especially considering the infiltration of ALL medical institutions by Big Pharma)
In the "post-Covid world," humans have generally become hyper-vigilant around preventing and treating (suppressing) common and universal symptoms like runny nose, cough, sneeze, etc.
Fortunately, some humans have also started to wake up to their responsibility to create health - and also started to question the "germ theory" narrative that permeates society.
In this episode, Dr. Ben discusses the modern phenomenon of being acutely "ill" with the common cold or flu-like symptoms and how our tendency to express these symptoms are not invariably a sign of ill health.
Detoxification is a normal and natural human process, even in a pure and pristine world. In the state of our polluted reality today, an overwhelming intake of toxicity coupled with nutritional deficiency (as well as physical inactivity, poor sleep, high stress, etc) creates the perfect scenario for an overburdened body to express chronic symptoms.
Highlights from the Episode
Questioning "germ theory" and why invisible particles can't make us sick
How understanding "terrain theory" helps to explain the reality in which we live where some get "sick" and others do not
The overlap between the "immune system" and detoxification processes
Why getting sick (even with extreme symptoms) is a healthy sign of vitality
The life changing and culture transforming potential of understanding our innate self-healing potential
#362 - Does Plant-Based Eating Increase Risk of Bone Fractures?
18 Jan 2023
00:27:17
In our previous episode on Bone Health (episode #315) we covered some important bone health basics including: ⁃How plants actually contain plenty of Calcium ⁃How eating plants creates an alkaline environment to allow more calcium to be deposited where it need to be in the bone ⁃Why increased dairy consumption actually raises the risk of bone fracture ⁃The essential role of Vitamin D is for calcium absorption ⁃Why we need to get plenty of Vitamin K to guide calcium properly in the body ⁃Other minerals are important…magnesium, strontium, etc. ⁃WEIGHT BEARING ACTIVITY is the most important factor for building strong bones.
In today’s episode, Dr. Susanna discusses a recently published article that compares the risk of bone fracture in vegans vs. omnivores.
Up until the publishing of this 2020 prospective cohort study, there had not been any evidence showing any clinically significant detrimental effects of plant-based eating on bone health, as long as individuals were eating enough calcium and protein.
This newest study concludes that “Non-meat eaters, especially vegans, had higher risks of either total or some site-specific fractures, particularly hip fractures.”
Even though this study takes into account several factors that influence bone health including calcium intake, protein intake, BMI, smoking status, physical activity, etc. there are still some flaws in the study, that Dr. Susanna discusses. She points out how the study has misleading conclusions around plant baed eating.
Highlights from Today's Episode: ⁃ What the research says about plant-based eating and bone fracture risk ⁃ How calcium, protein, and Vitamin D impact fracture risk ⁃ How BMI plays a large role in maintaining bone mineral density ⁃ The nuances in plant-based eating that effect bone health (acidifying foods, etc) ⁃ How balanced WFPB eating in conjunction with other healthy lifestyle practices actually do increase bone mineral density
#361 - Is Eating Raw Superior to Eating Cooked Foods?
11 Jan 2023
00:33:31
The topic of RAW vs COOKED food is commonly brought up in the plant-based world. Which is superior? Should I be eating more raw food? What if I don't like to eat raw food, is eating mostly cooked okay? Are there any benefits or risks to eating strictly raw?
It's good to be asking these questions! As you probably know, eating a plant-based diet is not entirely fool proof. In fact we work with people everyday, most of whom are "all in" on the plant-based lifestyle, but aren't yet achieving health goals due to the need for some nutritional fine-tuning (or also the need to address other essential determinants of health - air, water, sleep, movement, mind, etc).
The short answer to the question at hand is that "raw" and "cooked" foods each have their benefits, and most people should be eating plenty of both!
We will get into the finer details in today's episode.
RAW vs COOKED Highlights
Eating raw food can be more hydrating and nutrient dense, therefore helpful in reversing chronic conditions and promoting healthy detoxification
Eating cooked food gives us access to more calorie dense nutrition like starchy vegetables, legumes, intact whole grains - essential more maintaining energy
The main risk of a raw vegan diet is mainly malnutrition due to the difficult of eating ENOUGH - though also associated with amenorrhea and other potential hormone imbalance
How the synergy of whole food plant based nutrition debunks reductionistic science and the need to micromanage nutrition (WHOLE by T. Colin Campbell is my all time favorite nutrition book)
Considerations for combining raw and cooked foods for a balanced meal including food combining for digestion
This episode was inspired by Dr. Ben’s Recent Episode, 11 Reasons Why I’m Plant-Based.
This was my first live podcast appearance since the birth of our daughter Grace. The whole experience of being pregnant, giving birth, and moving through the postpartum phase has made me reflect with so much gratitude on all the health that the Whole Food Plant-Based lifestyle has brought me.
I was not always in such great health. In fact, I went through an extremely difficult period of chronic illness in my early 20’s that never reach its full resolution until I made the decision to transition to a WFPB Lifestyle!
In this episode, I cover the 10 biggest WFPB health wins that I’ve experienced, including the scientific explanation behind each win.
Here are the wins:
Win #1: Healing of Chronic Digestive Issues ⁃Eating WFPB optimizes the microbiome, which in turn reduces inflammation, creates a strong and resilient gut lining and resolves digestive symptoms.
Win #2: Healing of Chronic Joint Pain ⁃Systemic inflammation is resolved through the healing of the gut from the WFPB lifestyle.
Win #3: Healing of Chronic Skin Issues ⁃Skin issues heals through the optimization of gut health along with the correction of nutritional deficiencies with WFPB eating.
Win #4: Healing of Chronic Fatigue ⁃WFPB eating optimizes energy production through the healing of the metabolism.
Win #5: Healing of Food Sensitivities and My Relationship with Food ⁃Healing the gut will WFPB eating also resolves food sensitivities. This created space for me to heal my stressful relationship with food.
Win #6: Pain Free Menses ⁃WFPB eating balances hormones through optimizing liver function.
Win #7: Balance Immune System ⁃WFPB eating helps to achieve a balanced immune system, creating appropriate immune responses to pathogens and allergens.
Win #8 - Healthy long hair ⁃WFPB eating provides the body with all the essential nutrients for optimal hair growth, and further supporters hair growth via optimize the metabolism and circulatory health.
Win #9 - Fertility - Easy Conception and Pregnancy ⁃WFPB eating is naturally detoxifying to the body, supporting the liver to regulate hormones. It’s also nutrient dense, supporting healthy fetal development.
Win #10 - Easy postpartum recovery ⁃The nutrient density of this lifestyle makes for a quick recovery and easy bread milk production in the postpartum phase.
NEW YEAR'S CLEANSE ANNOUNCEMENT!
The Alter Health Winter Cleanse is starting January 13th!
It's that time of year again - the end, and the beginning!
Are New Year's Resolutions still a thing?
According to some statistics, about 50% of people set a New Year's resolution and more than 50% of those resolutions are health related.
I can certainly appreciate how the symbology of turning a page to start a fresh year invites self-reflection, and as a result inspiration for self-improvement.
BUT, we all know that these resolutions never really stick!
Of those who make a New Year’s resolution, about 75% are successful in sticking to it for 1 week, about 70% for 2 weeks, 64% for 1 month, 46% for 6 months, and only 9 % for the whole year.
In this week's episode we'll discuss the key factors that will actually make your goals a reality. Of course this conversation spans far beyond the realm of "health."
Some highlights from today's episode...
The short comings of setting "SMART" goals - specific, measurable, achievable, relevant, time-bound
The power of focusing on small, little habits to create bigger change
How the resistance we feel that may tend to hold us back can be leveraged to move us forward
Finding the inner accountability buddy that can cheer lead you with compassion
Why having a strong "WHY" is the most significant ingredient to your transformation
IMPORTANT YEAR END ANNOUNCEMENTS
1) The next WFPB Challenge is coming right up starting December 31st - yes, New Year's Eve!