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  • Plant-Based Japan: Vegan & Vegetarian Food, Hidden Gems & Travel Tips

    Plant-Based Japan: Vegan & Vegetarian Food, Hidden Gems & Travel Tips
    2026/08/13
    Thinking about traveling to Japan on a plant-based diet, but not sure what to expect? In this episode host, Esther Garfin, recaps her incredible trip exploring vegan and vegetarian foods in various Japanese cities.

    From navigating the bustling urban hubs of Tokyo and Osaka to discovering regional gems in Kyoto and relaxing in scenic Izu, Esther breaks down what it’s really like to eat plant-based in Japan. She shares her personal culinary highlights, must-try dishes, and essential travel lessons learned along the way.

    Whether you're planning a future trip to Japan or simply curious about how plant-based dining translates across different cultures, this episode is packed with inspiration, insider knowledge, and actionable travel advice!

    In this episode you’ll hear about:
    · TOKYO: vegan ramen, red bean paste, vegan izakaya, fluffy pancakes [1:50]
    · IZU: onsen stay, vegetable spaghetti, soba noodles, vegan bento box [4:35]
    · KYOTO: matcha tea ceremony, purple sweet potato strands on ice cream, vegan, halal & gluten-free ramen [7:00]
    · OSAKA: vegan Takoyaki, vegan burger [9:25]
    · NARITA AIRPORT: vegan ramen [10:15]
    · Practical plant-based travel tips in Japan [10:30]

    Thanks to our sponsor, Japan National Tourism Organization.

    CREDITS:
    Executive Producer and Host: Esther Garfin
    Sound Recording and Editing: Will Crann

    ©2026 Alternative Food Network Inc.

    Connect with us:
    · Follow on Instagram: @alternativefoodnetwork
    · Subscribe to Alternative Food Network Youtube channel
    · Sign up for our free newsletter here: https://alternativefoodnetwork.com/subscribe/

    Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based, Grow Health Podcast, Health and Wellness Podcasting,
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    14 分
  • Best Oils for Cooking, Baking & Dressings

    Best Oils for Cooking, Baking & Dressings
    2026/05/28
    Confused by the cooking oil aisle? You aren't alone. From the smoke point of your sauté pan to the hidden impact on your inflammation, not all fats are created equal. In this episode of the Plant-Based Diet podcast, learn how to make healthier oil choices for your daily cooking and baking needs, and exactly which processed oils you should consider ditching for wellness.

    What you’ll learn in this episode:

    · What is Functional Medicine? [3:45]
    · Cooking Oils to Avoid [5:25]
    · Which Oil is Best for Cooking? [7:00]
    · Smoke Points of Oils and Why They Matter [8:40]
    · Best Oils for Dressings [9:45]
    · Best Oils for Baking [12:20]
    · Cooking as a Creative Outlet [13:45]

    Guest link: www.dralicianewsome.com

    Referenced in the episode:
    · Healthy Cooking Smoke Point Guide
    · Balancing Female Hormones in Perimenopause and Beyond with Dr. Kumar, Plant-Based Diet, Episode 58

    CREDITS:
    Executive Producer and Host: Esther Garfin
    Sound Recording and Editing: Will Crann

    ©2026 Alternative Food Network Inc.

    Please remember to subscribe and leave us a review if you enjoyed this episode.

    Click here to sign up for our free newsletter.

    Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based, Grow Health Podcast, Health and Wellness Podcasting,
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    17 分
  • [FEED DROP] Culinary Medicine Recipe: Fix Your Metabolism - The Reset Guide to Sustainable Fat Loss & Increased Energy

    [FEED DROP] Culinary Medicine Recipe: Fix Your Metabolism - The Reset Guide to Sustainable Fat Loss & Increased Energy
    2026/04/10
    Is your plant-based journey supporting your metabolism, or is your "engine" running on idle?

    Today, we are doing a special feed drop from our sister show, Culinary Medicine Recipe. We wanted to share this specific episode with the Plant-Based Diet community because it answers a popular question: "How do I eat plants in a way that boosts metabolism?"

    What You’ll Learn in this Episode:
    · Fixing a slow metabolism
    · Metabolic health and the effect of different foods
    · Spices as metabolic allies
    · What is the best time to eat for metabolism?
    · Is intermittent fasting actually good for you?
    · How much protein to eat daily
    · Easy protein recipes for a balanced meal, including plant-based meal plans

    Resources:

    Healthy Eating Plate: Your Guide to Balanced Meals
    · Culinary Medicine Recipe podcast, Episode 3
    · Alternative Food Network Youtube video with Dr. Falquier

    Why It’s Important for Your Body To be Hydrated
    · Culinary Medicine Recipe podcast, Episode 5
    · Alternative Food Network Youtube video with Dr. Falquier

    Lifestyle Medicine for a Healthier You
    · Culinary Medicine Recipe podcast, Episode 13
    · Alternative Food Network Youtube video with Dr. Falquier

    Spices to Reduce Inflammation in the Body
    · Culinary Medicine Recipe podcast, Episode 19
    · Alternative Food Network Youtube video with Dr. Falquier

    About Culinary Medicine Recipe:

    If you enjoy this evidence-based approach to your plate, you will love Culinary Medicine Recipe. The show features world-class physicians, dietitians, educators and chefs who translate complex nutritional science into delicious, kitchen-ready instructions.

    Love this episode? Subscribe to Culinary Medicine Recipe here:
    · Link to Apple Podcasts
    · Link to Spotify

    Connect with the Movement:
    · Instagram: @alternativefoodnetwork
    · Newsletter: https://alternativefoodnetwork.com/subscribe/

    CREDITS:
    Executive Producer: Esther Garfin
    Sound Recording and Editing: Will Crann

    ©2026 Alternative Food Network Inc.

    Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based, Grow Health Podcast, Health and Wellness Podcasting,
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    17 分
  • Anchor Your Protein, Surround with Fiber | How to Improve Your Gut Microbiome

    Anchor Your Protein, Surround with Fiber | How to Improve Your Gut Microbiome
    2026/03/12

    Are you tired of gut health advice that starts and ends with a supplement pill? In this episode, you’ll hear from microbiome educator, Anu Simh, about the science of the gut microbiome and how to boost your gut health naturally. She provides a clear, plant-forward roadmap to rebuilding your microbial diversity, including how to restore the gut after antibiotics.

    In this episode you’ll hear:
    2:30 – Why should we care about the gut microbiome?
    3:30 – What are microbes?
    5:00 – Plant forward diet, fiber and gut health
    7:15 – How to create a healthy gut microbiome
    8:45 – Gut microbiome research
    10:00 – Probiotics, prebiotics and fermented foods
    11:45 – What yogurt is good for gut health?
    13:15 – Best foods for gut health
    17:00 – Antibiotics and the gut microbiome
    18:15 – Travellers’ diarrhea and Saccharomyces boulardii*
    19:15 – Raw vs. cooked vegetables
    20:30 – Are gut microbiome tests legitimate?
    23:00 – Is the gut microbiome influenced by genetics?

    *Saccharomyces boulardii is a non-pathogenic yeast that has been studied for digestive support, particularly during travel. Unlike bacterial probiotics, it is a yeast-based probiotic, which means it is not affected by antibiotics and is generally more stable in varying temperatures. This makes it a practical option to carry while traveling.

    Gut Clarity Lab: https://oznq5xaaefus36q.krtra.com/t/4KXwiklyOJa4
    If you use this link, Alternative Food Network may receive a small commission from your purchase.

    Referenced in the episode:

    • American Gut: an Open Platform for Citizen Science Microbiome Research
    • Gut-microbiota-targeted diets modulate human immune status

    CREDITS:
    Executive Producer and Host: Esther Garfin
    Sound Recording and Editing: Will Crann

    ©2026 Alternative Food Network Inc.

    Click here to sign up for our free newsletter.

    To become a podcast supporter, click here.

    Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based, Grow Health Podcast, Health and Wellness Podcasting,
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    26 分
  • Plant-Based Skincare & Natural First Aid with Green Goo Founder Jodi Scott

    Plant-Based Skincare & Natural First Aid with Green Goo Founder Jodi Scott
    2026/02/12
    We often talk about the power of plant-based eating, but what about the power of plants on our skin? In this clean beauty episode of the Plant-Based Diet podcast, we explore plant-based skincare and botanical healing with Jodi Scott, founder of Green Goo.

    Blending science and time honored plant traditions, Green Goo is a disruptor of the over-the-counter first aid space. From sustainability to a candid conversation about eczema, Esther and Jodi chat about why skin, your body’s largest organ, deserves the same “real food” philosophy as your diet.

    In this episode you’ll hear:
    00:50 – Why an episode about plant-based skincare
    03:00 – Plant-based first-aid, personal care and beauty
    05:15 – Green Goo at Johns Hopkins
    06:40 – FDA registration and skincare claims
    09:30 – Allergies and sensitivities
    12:00 – How Green Goo ended up in Oscar gift bags
    14:15 – The smell of natural products
    15:20 – Most popular Green Goo products
    16:45 – Eczema flare-ups: Healing eczema naturally
    20:00 – Why is skin important and the microbiome connection

    About Our Guest
    Jodi Scott is the founder of Green Goo, a plant based first aid and herbal wellness company built alongside her mom and sister on their family farm. What began as hand mixed salves in mason jars has grown into a nationally distributed brand trusted by families across the country.

    Get 10% off Green Goo here: https://www.greengoo.com/ALTERNATIVEFOODNETWORK

    If you use the discount code to make a purchase, Alternative Food Network will earn a small commission at no cost to you. We do this for products we like.

    Referenced in the episode:
    · Fix Your Metabolism: How to Reboot Your Body’s Engine Today, Episode 36, Culinary Medicine Recipe
    · Medicina Culinaria

    CREDITS:
    Executive Producer and Host: Esther Garfin
    Sound Recording and Editing: Will Crann

    ©2026 Alternative Food Network Inc.

    Disclaimer: All content provided or opinions expressed are for informational and/or entertainment purposes only and are not a substitute for professional medical advice. If you are uncertain if an ingredient in this show is suitable for you, please discuss it with your doctor or other qualified health care practitioner.



    Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based, Grow Health Podcast, Health and Wellness Podcasting,
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    25 分
  • 6 Simple Habits to Master Plant-Based Eating in 2026

    6 Simple Habits to Master Plant-Based Eating in 2026
    2026/01/16
    Stop relying on willpower and start building systems. Discover 6 plant-based habits to master plant-based eating and stick with it in 2026.

    In this episode of the Plant-Based Diet podcast, we discuss habit formation with plant-based health coach, Michele Stamn. Transitioning to a whole-food plant-based (WFPB) lifestyle doesn't have to be overwhelming. We explore how habit stacking and minor routine shifts can create sustainable eating habits that last a lifetime, even with a busy schedule.

    We break down 6 habits for plant-based beginners and pros alike:
    · Keep plant-based eating familiar
    · Plan ahead with plant-based meal prep
    · Social fluidity: How to maintain plant-based nutrition while eating out
    · Plus 3 more actionable shifts you can start today.

    Whether your goal is weight loss, improved energy, or longevity, these habits are a roadmap to your success.

    In this episode you’ll hear:
    03:20 About health coach Michele Stamn
    04:20 Keeping plant-based eating fun with an Orange Dreamsicle fruit dip
    05:00 Habit 1: Bring in more plants to squeeze out the other stuff
    06:15 Habit 2: Keep meals familiar
    07:15 Plant-based pancakes
    08:30 Habit 3: Plan ahead with plant-based meal prep at home and social eating hacks outside
    11:10 Habit 4: Aim for progress, not perfection
    13:10 Habit 5: Celebrate your wins
    16:30 Habit 6: Keep plant-based eating fun

    Guest link: https://www.wellness-empowered.org/

    Referenced in the episode:
    · How to Overcome Plant-Based Eating Roadblocks, Episode 45, Plant-Based Diet
    · Culinary Medicine Recipe podcast
    · Free Alternative Food Network Newsletter Sign-Up
    · Alternative Food Network Youtube Channel

    CREDITS:
    Executive Producer and Host: Esther Garfin
    Sound Recording and Editing: Will Crann

    Disclaimer: This podcast is for educational purposes only and does not substitute for professional medical advice. Always consult with a healthcare provider before making significant changes to your diet.

    ©2026 Alternative Food Network Inc.

    Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based

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    22 分
  • Male Hormones: What Every Man Needs to Know with Dr. R. Kumar

    Male Hormones: What Every Man Needs to Know with Dr. R. Kumar
    2025/11/14
    Low energy, low libido or body changes? Hormonal changes aren’t just a female issue. Learn how male hormones, including testosterone or Low T, affect your health and vitality. We cover signs of male hormone imbalance, andropause, hormone replacement therapy, and the lifestyle tweaks that can make a difference. Integrative physician, Dr. R. Kumar, shares science-backed insights and actionable tips to help you feel your best.

    In this episode you’ll hear:
    2:30 – About male hormones including testosterone
    4:45 – Low testosterone levels
    7:20 – What is the function of testosterone in men?
    8:15 – Hormonal imbalance for men and the causes
    9:30 – When does testosterone start to drop naturally?
    9:45 – What supports testosterone production?
    10:30 – Alcohol’s effect on male hormones
    11:00 – When to check testosterone levels?
    12:15 – DHEA
    14:15 – Bioidentical testosterone
    15:40 – Lifestyle and diet strategies to support healthy testosterone
    16:40 – Food sources of zinc
    18:00 – Whole food plant-based diet to support hormones and the microbiome
    20:15 – Is soy bad for men?
    24:30 – Testosterone and cognition
    25:30 – Cost of testosterone
    27:00 – Finding an integrative physician

    Guest Link: https://www.ommanicenter.com/

    Resources referenced in the episode:
    · Understanding How Our Body Works webinar by Dr. Rose Kumar
    · Balancing Female Hormones in Perimenopause and Beyond with Dr. R. Kumar podcast
    · Reversal of cognitive decline: A novel therapeutic program


    CREDITS:
    Executive Producer and Host: Esther Garfin
    Sound Recording and Editing: Will Crann

    Click here to sign up for our free newsletter.

    To become a podcast supporter, click here.

    Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based, Grow Health Podcast, Health and Wellness Podcasting,
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    30 分
  • Balancing Female Hormones in Perimenopause and Beyond with Dr. R. Kumar

    Balancing Female Hormones in Perimenopause and Beyond with Dr. R. Kumar
    2025/10/10
    Feeling off lately - mood swings, weight changes, low energy, or poor sleep? It could be your hormones. In this episode, Integrative physician, Dr. Rose Kumar, is coming to the rescue! She breaks down the confusing world of hormone balancing vs. hormone replacement, including what you need to know about estrogen dominance, perimenopause symptoms, cortisol levels, bioidentical hormones, hormone testing, and the role of diet and lifestyle. Whether you’re in your mid-thirties and your hormones are starting to change or you’re adjusting to life post-menopause, this episode gives you practical tools to understand your hormones and support your body through every stage.

    In this episode you’ll hear:
    1:10 – Why an episode about hormones?
    3:15 – Who is Dr. Rose Kumar?
    5:30 – What should women understand about hormones?
    8:00 – Danger of high dose hormones
    8:45 – Premenopause & perimenopause hormonal changes in your 30’s & 40’s
    12:00 – Hormone balancing vs. hormone replacement
    13:00 – What are bioidentical hormones?
    14:00 – What hormones are FDA approved?
    15:30 – Therapeutic use of hormones
    17:10 – Are there any BHRT studies?
    19:30 – Estrogen and progesterone hormone ratios and doses
    24:00 – Symptoms of estrogen dominance
    25:30 – Can you have hormone imbalance even without symptoms?
    27:00 – How does plant-based eating and lifestyle affect hormones?
    28:15 – Is soy good or bad for you?
    31:30 – Which food helps hormonal imbalance?
    36:15 – The expanding waistline
    36:45 – Hormone testing: what to check and how often in your 30's, 40's & 50's
    44:45 – Menopause by definition
    45:00 – How long should a postmenopausal woman be on hormones?
    46:00 – How do you reverse bone density loss?

    Guest Link: https://www.ommanicenter.com/

    CREDITS:
    Executive Producer and Host: Esther Garfin
    Sound Recording and Editing: Will Crann

    Please consider supporting us on Buy Me a Coffee.

    Keywords: Plant-Based Diet, Healthy Recipes, Weight Loss, Meatless Monday, WFPB, Heart Health, Vegan, Protein, Plant-based on a budget, Meal Prep, Veganuary, Hormone Balance, Plant Based, Grow Health Podcast, Health and Wellness Podcasting,
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    54 分