Plant-Powered Physicians – Details, episodes & analysis

New Year’s resolutions often promise a “brand new you,” but real, lasting change rarely happens overnight. In this episode, Audrey and Eden explore a more compassionate, evidence-based approach to goal setting, especially when it comes to eating more plant-based foods.

From cozy hodgepodge dinners and mac-and-cheese-with-peas to the psychology of habit formation, they break down why progress beats perfection, how to set realistic goals that actually stick, and why your environment matters more than willpower. Whether you’re considering Veganuary, plant-based before six, or simply adding more fiber and plant protein to your meals, this conversation offers practical strategies you can use any time of year.

• Why New Year’s resolutions often fail—and what works better instead

• The difference between willpower and habit formation

• Why January 1st is not the only (or best) time to start making changes

• The value of choosing a yearly theme versus a rigid resolution

• How to set SMART goals for plant-based eating and lifestyle changes

• Why starting small and familiar leads to more sustainable success

• The role of food environment in shaping daily choices

• How to navigate plant-based goals when family or friends eat differently

• Progress over perfection, including the power of the 80/20 mindset

• Building community and support to make change easier and more enjoyable

• Start where you are. Take an honest inventory of current habits before setting goals.

• Be specific and measurable. “More plant-based” is vague; “bean-based dinners twice a week” is actionable.

• Focus on habits, not short challenges. Research shows it takes about 66 days for new behaviors to become habits.

• Design your environment for success. Stock your kitchen with foods that support your goals and limit those that don’t.

• Track progress in a way that motivates you. Paper, apps, photos, or weekly check-ins all work.

• Give yourself grace. One off day never erases weeks of progress.

• Eat plant-based dinners 3 nights per week

• Try 2 new plant-protein recipes this month

• Swap beans for meat in one familiar meal each week

• Reach 25 grams of fiber on 3 days per week

• Prep plant-based breakfasts ahead of time for busy mornings

• SMART goals framework (Specific, Measurable, Attainable, Relevant, Time-limited)

• Download SMART goals resources

• Veganuary and plant-based-before-six style approaches

• Social media and online communities for plant-based recipes and support

Lasting change is not about being perfect—it’s about building habits that fit your life. Whether you start January 1st, March 11th, or any random Tuesday, small, intentional steps can lead to meaningful progress over time.

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.

• 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

• 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

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 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.

• 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

In this episode, Eden is joined by Audrey Lawson-Sanchez, Executive Director of Balanced, to explore the often-overlooked impacts of poultry consumption—from health and nutrition to antibiotic resistance, food safety, and environmental concerns. They discuss nutrition and health implications, factory farming risks, pandemic potential, and how menus can move beyond chicken to healthier, more sustainable options. It's all about progress, not perfection—and this conversation is packed with practical tips, favorite swaps, and big-picture insights.

• "What’s Wrong With Factory Farming?" – Public Health Ethics (2015)
• We Are the Weather by Jonathan Safran Foer
• You Are What You Eat – Netflix docuseries
• The Smell of Money – Documentary on factory farming

• Meati Foods
• Daring Foods
• Banza Pasta
• Rebellyous Foods

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.

• 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

• 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

• 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!

In this episode, we're learning from Dr. Noemi Adame, also known as the "Veggies Over Pills" doctor. Dr. Adame shares her inspiring journey to plant-based living and how she integrates this lifestyle into her pediatric practice. From tips on fueling active families to addressing common myths about protein, dairy, and fruit, this conversation is packed with actionable insights for parents and health enthusiasts alike.

Plus, hear about her innovative programs like Camp Veggie, designed to teach kids about the connection between food and wellness. 

Resources Mentioned:

• Visit Dr. Adame’s practice: www.culverpediatrics.com
• Follow @CulverPeds on Instagram and Facebook for more updates.

In this episode, we’re diving into one of the most practical meals of the day—lunch! Join us as we share our favorite go-to plant-based lunch ideas, from fresh avocado toast and hearty baked potato soup to quick wraps and satisfying smoothie bowls. Whether you’re packing a lunch for work, looking for school-friendly options, or grabbing something on the go, this episode is packed with tips to make plant-based eating easy, nutritious, and absolutely delicious.

Loaded Baked Potato Soup Recipe

Ingredients: 2 tsp olive oil 1 medium yellow onion 3 garlic cloves 5 large russet potatoes 4 cups vegetable broth 4 tsp vegan butter 1 cup nondairy mil ½ cup vegan sour cream ¼ cup chives ½ cup vegan cheese 4 slices plant based bacon Broccoli (1-2 heads)

Saute onions and garlic in oil for a few minutes. Boil potatoes in water until soft. Add onions, garlic, potatoes, and vegetable broth to slow cooker. Cook on medium for about 6 hours. Cook bacon. Roast broccoli at 400 for 20 minutes. Combines remaining ingredients with potatoes in crock pot and enjoy!

Quick guide to meals mentioned:

• Trader Joe’s Frozen Fried Rice with Tofu: A quick meal made by adding tofu to Trader Joe's frozen fried rice—perfect for an easy, satisfying lunch from the freezer.

• Avocado Toast with Hummus and Toppings: A versatile avocado toast featuring homemade hummus, half an avocado, tomato, pepitas, and chia seeds, all layered on toast. Tracy also shares her version with sourdough, vegan mayo, vegan cheese, avocado, and an "everything but the bagel" seed mix.

• Loaded Baked Potato Soup: A warm, comforting baked potato soup made with plant-based cheese, cream, smoky tempeh "bacon bits," and broccoli. Perfect for a thermos-friendly lunch in colder months.

• White Bean and Spinach Stew with Vegan Sausage: A hearty white bean stew with spinach and vegan sausage, ideal for a crockpot meal that can be portioned for multiple lunches.

• PBJ Variations: A classic peanut butter and jelly sandwich with a twist, like using fresh blueberries instead of jelly or adding chopped fruit with peanut butter for a quick, nutritious option.

• Falafel and Hummus Wraps: An easy, customizable wrap using falafel, hummus, leftover sautéed veggies, or chickpeas. Can also include rice and any preferred sauce for extra flavor.

• Spinach and Vegan Cheese Quesadilla: A quick quesadilla filled with beans, spinach, and vegan cheese, topped with salsa or avocado for added nutrients.

• Taco/Nacho Bowls with Canned Chili: A simple lunch bowl with crumbled tortilla chips, canned vegan chili (like Amy’s), vegan cheese, sour cream, and optional toppings like salsa or "bitchin’ sauce."

• Smoothie Bowls with Toppings: A smoothie bowl made with plant-based milk, fruits, kale, granola, and nut butter, providing a refreshing yet filling option for a plant-based lunch.

• DIY Big Salad from Salad Bar: A “big salad” with greens, grilled tofu, beans, seeds, and other veggies, often found at salad bar restaurants like Mad Greens or Sweetgreen for a well-rounded plant-based meal.

• Peanut Butter & Banana/Apple Fruit Bowl: A quick fruit bowl with seasonal fruits like apples and bananas, topped with peanut butter or other nuts/nut butters.

• Quick Mediterranean Bowl (Hummus & Dolmas): A Mediterranean-inspired option featuring hummus, falafel, dolmas, or grape leaves—easy to find at Mediterranean restaurants.