Join host Diane Randall for a soulful conversation with Jan Brandenburg, Appalachian native, longtime vegan, and author of The Modern Mountain Cookbook: A Plant-Based Celebration of Appalachia. Jan shares how she’s won over her meat-loving family with veganized comfort food, the emotional ties between tradition and ethics, and her top tips for making plant-based living accessible—even in the heart of biscuit-and-gravy country.

Key Takeaways:

Start Where You Are

Jan’s advice for beginners: “Think of your favorite foods—master 3 plant-based versions, and build from there.” (Example: Her crowd-pleasing vegan mac and cheese!)

Appalachian Vegan Magic

How to reinvent smoky, hearty flavors without meat: liquid smoke, smoked salts, and tamari bring umami depth to classics like cornbread and broccoli casserole.

Holidays Without Compromise

Jan’s secret to stress-free vegan feasts: “Cook the dishes you love, but plant-based. No one misses the meat when the flavors are right.”

Aquafaba Breakthrough

The game-changing ingredient that let Jan recreate her grandmother’s meringue pies (hint: it’s hiding in your chickpea can!).

Handling Skeptics with Grace

Responding to “Why be so extreme?”: “It’s not about judgment—it’s my choice to live in alignment with my values.”

Featured Recipes & Tips:

• Pantry MVP: Liquid smoke for bacon-esque flavor in greens, beans, and cornbread.
• Comfort Food Hack: Vegan broccoli casserole (no condensed soups!).
• Seasonal Star: Ramps (wild Appalachian leeks) in spring dishes.

Connect with Jan:

• Cookbook: The Modern Mountain Cookbook
• Instagram: @appalachianvegan

Listener Call-to-Action:

• Swap one family recipe with a plant-based twist voice (message us @PlantBasedCurious!).
• Grab Jan’s book for vegan biscuits, gravy, and pies that honor Appalachian roots.

Quotable Moment:

“Food isn’t just fuel—it’s connection, history, and love. You don’t have to abandon tradition to embrace compassion.” —Jan Brandenburg

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Craving Knowledge? Dive into our FREE eBook—packed with meal plans, pantry staples, and science-backed tips to make plant-based living deliciously simple.

Hungry for More? Explore our Workshops, Blog Posts, and Resource Library to keep learning and growing.

Click here to grab your copy of my book, "A Whole Life Nourished: Plant-Based Living with a Holistic Approach" and discover all the tools you need to succeed!

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In this eye-opening episode, Diane Randall sits down with Anu Simh, functional health coach and gut health guru, to explore how your microbiome holds the key to weight loss, energy, and longevity. Anu debunks probiotic myths, exposes how processed foods starve good bacteria, and shares why sleep is non-negotiable for gut balance. Learn how a 1-week plant-based shift can transform your microbial health, why Ozempic harms muscle, and how to build a “forever gut” with simple, sustainable habits. Whether you’re battling bloat or chasing longevity, this episode is your roadmap to thriving from the inside out.

Key Takeaways

🌱 Gut Health 101

• Your microbiome is a “gift” passed from mother to child (via birth) and thrives on fiber (aim for 40-45g/day!).
• A resilient microbiome fights pathogens, prevents inflammation, and produces 90% of your serotonin (your “happy hormone”).
• Ultra-processed foods starve good bacteria and feed harmful ones (think: gas, bloating, brain fog).
• Poor sleep and stress erode microbial diversity in as little as 1-2 nights.
• A plant-forward diet reduces saturated fat (harmful to mitochondria) and feeds microbes with diverse fibers.
• 1 week of eating plants can radically shift your microbiome (backed by the Pittsburgh/South Africa diet swap study).
• You can’t out-supplement a bad diet. Probiotics are temporary; grow your own bugs with fiber-rich foods.
• Choose probiotics with specific strains (e.g., Lactobacillus ruteri for gut integrity, BB Lactis 12 for constipation).

Resources Mentioned

• Anu’s Book: Flourish From Within: Feed Your Gut for Lifelong Health (Pre-order here)
• Follow Anu: Instagram | Website

Listener Action Steps

• Add chia seeds to oatmeal, snack on roasted chickpeas, or blend veggies into smoothies.
• Finish meals by 6-7 PM to align with circadian rhythms (gut microbes need rest too!).
• Toss ultra-processed snacks. Stock almonds, hummus, and fermented foods (kimchi, sauerkraut).
• Aim for 7-8 hours with a consistent bedtime routine.

Send us a text

Support the show

Ready to Take Your Plant-Based Journey to the Next Level?

This episode got you curious? Wait until you see what else we’ve got to help you thrive!

Want Support? Join our Plant-Based Curious Group Coaching for motivation, recipes, and a community that’s rooting for you.

Craving Knowledge? Dive into our FREE eBook—packed with meal plans, pantry staples, and science-backed tips to make plant-based living deliciously simple.

Hungry for More? Explore our Workshops, Blog Posts, and Resource Library to keep learning and growing.

Click here to grab your copy of my book, "A Whole Life Nourished: Plant-Based Living with a Holistic Approach" and discover all the tools you need to succeed!

Your healthiest, happiest life starts with just one click—let’s make it happen together!

Get Instant Access Now

This episode is a game-changer for anyone seeking to optimize their healthspan, combat chronic disease, and understand the revolutionary science of fasting-mimicking diets (FMD). Dr. Joseph Antoun, a physician-scientist and longevity pioneer, unveils how to "hack" aging at the cellular level, exposes hidden dangers in the food industry, and shares actionable steps to reverse biological age. Perfect for:

• Those curious about fasting, autophagy, and metabolic health.
• Anyone managing diabetes or seeking sustainable weight care.
• Listeners tired of quick fixes and eager for science-backed longevity strategies.

Key Takeaways

Fasting-Mimicking Diets (FMD) vs. Traditional Fasting:

• FMD triggers autophagy (cellular detox) by Day 3 without starvation.
• ProLon’s 5-day plant-based kit reverses biological age by 2.5 years per cycle (3 cycles/year = ~11.5 years younger over 20 years).

Diabetes & Metabolic Health:

• FMD addresses root causes (aging cells, muscle loss, insulin resistance) — 66% reduce diabetes meds in 6 months.
• Ozempic/GLP-1 drugs accelerate muscle loss (equivalent to 20 years of aging), while FMD preserves muscle.

Food Industry Secrets:

• U.S. companies legally hide additives under 2% (e.g., silica in protein powders).
• ProLon’s “longevity pantry” (clean protein, almond-cacao spreads) prioritizes transparency.

Daily Longevity Habits:

• Eat dinner by 6 PM, prioritize breakfast.
• Focus on daily movement (not just gym sessions) to maintain muscle.

Resources Mentioned

1. ProLon FMD Kit: Prolonlife (use this link to purchase)
2. Diabetes Remission Program: L-Nutra Health
3. Book: The Longevity Diet by Dr. Walter Longo
4. Website: Dr. Joseph Antoun

Send us a text

Support the show

Ready to Take Your Plant-Based Journey to the Next Level?

This episode got you curious? Wait until you see what else we’ve got to help you thrive!

Want Support? Join our Plant-Based Curious Group Coaching for motivation, recipes, and a community that’s rooting for you.

Craving Knowledge? Dive into our FREE eBook—packed with meal plans, pantry staples, and science-backed tips to make plant-based living deliciously simple.

Hungry for More? Explore our Workshops, Blog Posts, and Resource Library to keep learning and growing.

Click here to grab your copy of my book, "A Whole Life Nourished: Plant-Based Living with a Holistic Approach" and discover all the tools you need to succeed!

Your healthiest, happiest life starts with just one click—let’s make it happen together!

Get Instant Access Now