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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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.

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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!

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

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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

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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!

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In this episode of the Plant Based Curious Podcast, host Diane Randall chats with Alison Corey (creator of Keeping the Peas and author of Weeknight Vegans). Allison shares game-changing tips for balancing taste buds, reducing resistance, and making meals everyone actually wants to eat. Learn how to turn chili night vegan, win over picky eaters, and save time with smart prep—no separate meals required!

Key Takeaways:

• You don’t need to go 100% plant-based overnight. Begin with one meal (e.g., lentil chili, burrito bowls) and build momentum.
• Remind yourself why you’re doing this (health, animals, environment) to stay motivated through pushback.
• Veganize comfort foods: Swap ground beef for lentils in chili, use cashew cheese in mac ‘n’ cheese, or try teriyaki tofu bowls.
• Alison’s mantra: “Make it familiar, make it flavorful, and they won’t miss the meat.
• Build Buddha bowls with grains, roasted veggies, beans, and sauces (like tahini dressing or cilantro vinaigrette). Let everyone customize their toppings!
• Batch-cook staples (rice, lentils, roasted veggies) for quick assembly on busy nights.
• Involve kids/spouses in meal choices: “What looks good to you?” reduces friction.

Standout Quotes:

• “You’re a changemaker—even small steps influence your family’s habits.”
• “Normalize plant-based meals. Soon, they won’t even ask where the meat is.”
• “Burrito bowls are my secret weapon. Everyone cleans their plate!”

Resources Mentioned:

• Alison’s Blog & Recipes: Keeping the Peas
• Cookbook: Weeknight Vegans
• Meal Prep Essentials: Canned beans, quinoa, tahini, frozen veggies

Listener Action Steps:

1. Try a “Taco Tuesday” Makeover: Use seasoned lentils instead of beef.
2. Involve Your Family: Let kids pick a plant-based recipe to try each week.
3. Meal Prep Sundays: Cook 2-3 grains/legumes for easy bowl meals.
4. Share the Love: Bring a vegan dish to your next gathering (Alison’s chili recipe FTW!).

Why Listen?

Alison’s blend of empathy and practicality turns mixed-diet chaos into kitchen harmony. Walk away with recipes even meat-lovers crave and strategies to stay sane

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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!

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Confused about protein, carbs, or cost on a plant-based diet? In this episode of the Plant Based Curious Podcast, Registered dietitian Anna Tseng smashes the biggest barriers holding people back. Host Diane Randall, chats with Anna about why you don’t need perfection, how to eat filling meals without meat, and budget hacks to save money. Perfect for curious beginners!

Key Takeaways:

• No All-or-Nothing: Plant-based eating is a spectrum—start with one meal (e.g., lentil soup, green smoothie) and build gradually.
• Protein Myth Busted: Beans (15g/cup), tofu (30g/block), and even broccoli (7g/2 cups) easily meet daily needs.
• Carbs Aren’t Evil: Focus on complex carbs (whole grains, veggies)—they fuel energy without blood sugar spikes.
• Budget Wins: Save $$ by skipping pricey vegan “junk food” and bulk-buying staples like oats, beans, and seasonal produce.
• Meal Prep Magic: Batch-cook grains/veggies, repurpose leftovers into bowls, and use no-cook salads for busy days.

Standout Quotes:

• “You’re a changemaker—even small steps influence your family’s habits.”
• “Your plate doesn’t need meat to keep you full—just smart combos like beans + whole grains + veggies.”

Do This Now:

1. Try a 3-Day Challenge: Swap one daily meal for a plant-based option (e.g., oatmeal breakfast, chickpea salad lunch).
2. Shop Smart: Buy frozen veggies (cheaper, lasts longer) and canned beans (rinse to reduce sodium).
3. Follow Anna: Get resources and recipes at PlantNourished.com or her Plant Based Eating Made Easy podcast.

Why Listen?

Anna Tseng blends science and practicality to prove plant-based living is flexible, affordable, and deeply nourishing. Walk away with tools to start today—no guilt, no dogma.

Links & Resources:

Diane’s Book: A Whole Life Nourished (plant-based recipes/holistic tips)

Anna’s Course: Plant-Powered Life Transformation (budget meal prep)

Anna's FREE Grocery Guide: Quick Start Grocery Guide for Plant-Based Essentials

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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!

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In this episode of the Plant based Curious Podcast, host Diane Randall chats with Systems engineer and climate visionary Dr. Sailesh Rao who reveals how animal agriculture drives 66% of global heating—more than fossil fuels—and why reclaiming our health through plant-based living is Earth’s lifeline. From colonial food addiction to a bold Vegan World 2026 roadmap, this episode is a wake-up call to align our bodies, ethics, and planet. Tune in for science-backed hope and actionable steps to join the healing.

Key Points:

• Animal Agriculture Crisis: Responsible for 2x more heating than fossil fuels (when accounting for sulfur masking effects).
• Health = Planetary Survival: Chronic diseases and climate collapse share roots in misaligned diets.
• Colonialism’s Toxic Legacy: Modern food systems weaponize addiction (sugar, processed foods) like historical opium trade tactics.
• Vegan World 2026: A Climate Healers initiative to rewild 40% of Earth’s land by ending animal farming.

Standout Quotes:

• “We’re all being factory-farmed by design—it’s time to break free.”
• “Shut down animal agriculture today. Fossil fuels need a phase-out; veganism is instant triage.”
• “Faith, not hope: Transformation is already happening.”

Do This Now:

1. Try a 30-day plant-based reset to heal your body and shrink your footprint.
2. Debunk the “protein myth” (plants power elephants—they’ll power you!).
3. Join Climate Healers at climatehealers.org to amplify global healing. Follow Climate Healers: Instagram|Twitter

Why Listen?

Dr. Rao blends hard data, ancestral wisdom, and unshakable faith to prove personal and planetary healing are the same fight. Get inspired, get angry, then get active.

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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!

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In this powerful solo episode of Plant-Based Curious, host Diane Randall, M.A. CHC, merges raw personal storytelling with groundbreaking science to reveal how food rewires mental health. Struggling with chronic fatigue, brain fog, and a near Crohn’s diagnosis in her 30s while juggling tech career chaos and single motherhood, Diane shares her transformative pivot to plant-based eating—and how it saved her mind and body.

Science You’ll Geek Out Over:

How chronic inflammation from processed foods fuels depression/anxiety (and the 2022 study proving plants fight it).

Why dopamine receptors hate cheese (and love lentils + berries) for sustained energy.

Underrated Brain Heroes:

• Zinc (hello, pumpkin seeds!) for neurotransmitter magic.
• Vitamin C in bell peppers to boost serotonin.
• Polyphenol powerhouses like dark chocolate that cross the blood-brain barrier.

Actionable Bites You Can’t Skip:

• Diane’s 50% Plate Rule for instant meal upgrades.
• Why swapping coffee for chamomile tea might save your afternoon.
• Brain Bowl Recipe: Sweet potato + tahini dressing = serotonin heaven.

Why Listen?

• Relatable AF: Diane’s burnout-to-breakthrough journey mirrors your struggles.
• No Fluff, Just Science: Cutting-edge studies made deliciously simple.
• Your Weekly Challenge: Add one antioxidant-rich food (think turmeric or berries) and share your creation with the community!

Perfect for anyone battling stress, mental fog, or burnout—this episode serves equal parts hope, strategy, and “aha!” moments.

Tag a friend who needs a brain boost!

Follow Plant-Based Curious for more episodes on eating your way to a brighter mind and resilient body.

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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

Season 1, Episode 4 of Plant Based Curious

In this heartfelt episode, host Diane Randall chats with Katie Galley, owner of Healthification, about navigating the emotional challenges of veganism. Katie shares her journey from being an "angry vegan" to leading with love and compassion, offering practical tips to channel frustration into effective advocacy. Learn her ABC framework—Awareness, Brainstorming, and Commitment—to shift from anger to joy, Katie also introduces her new book, The Plant Positive Journal, a guide to mastering your mindset while embracing a healthy plant-based lifestyle.

Why You’ll Love This Episode:

This episode is a heartfelt reminder that while the injustices of the world can be overwhelming, leading with love and compassion is not only more effective but also more sustainable for your own well-being. Whether you're a seasoned vegan or just starting your plant-based journey, Katie’s insights and practical advice will help you navigate the emotional challenges of advocacy with grace and positivity.

Key Takeaways:

• Understand why anger arises during the transition to veganism and how it impacts your relationships and advocacy.
• Learn Katie’s ABC framework to move from anger to joy: Awareness, Brainstorming, and Commitment.
• Focus on positive actions like sharing uplifting content, cooking vegan meals for loved ones, and curating your social media feeds.

Standout Quotes:

Katie: "Love is easier than hate. Leading with compassion is not only more effective but also brings more joy and happiness into your life."

Diane: "Being a role model and advocating in a quiet way can often have a greater impact than being confrontational."

Katie: "Back yourself 100%. Have certainty in your ability to handle whatever challenges come your way."

Resources Mentioned:

Katie’s Book: The Plant Positive Journal – A step-by-step guide to mastering your time and mindset while adopting a healthy plant-based lifestyle. Available at StrongBodyGreenPlanet.com.

Listener Action Steps:

• Are you leading with love or frustration? Use Katie’s ABC framework to assess and adjust your approach.
• Unfollow accounts that trigger anger and follow uplifting ones like farm sanctuaries and The Dodo.
• Cook a delicious plant-based meal for a loved one or post about your

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