Plant-Powered Physicians

Eat to Beat Inflammation: Plant-Based Swaps for Better Health

In today’s episode, Tracy is back just in time to dig into one of the hottest topics in nutrition: anti-inflammatory diets. She and Eden break down how chronic inflammation underlies everything from joint pain to heart disease, and how plant-based eating can help reverse the tide. From tofu bagels to seitan duck pancakes, this episode is as delicious as it is insightful. 
 
Key highlights: 
- What is an anti-inflammatory diet and why is it important? 
- How your microbiome and fiber intake shape your health outcomes - The role of omega-3s, whole grains, and plant proteins in reducing inflammation 
- Why even small dietary shifts (like swapping 3% of calories from animal to plant protein) can have a huge impact 
- How anti-inflammatory diets influence arthritis, aging, gut health, energy, and more 
Resources 
Resources:
Balanced.org
Mediterranean diet for heart health (Mayo Clinic)
Picking healthy proteins (American Heart Association)
Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee osteoarthritis: a systematic review (NIH)
The intestinal microbiota fuelling metabolic inflammation (Nature)
Dietary fiber intake and all-cause and cause-specific mortality: An updated systematic review and meta-analysis of prospective cohort studies (NIH)
More to Explore:
Foods that fight inflammation (Dr. Frank Hu, Harvard Health Publishing)
Fiber Fueled by Dr. Will Bulsiewicz
The Blue Zones Kitchen by Dan Buettner
Visiting the Vancouver area?Check out this delicious restaurant recommended by Eden: The Hestia Veggie (Vancouver, BC). Be sure to try the Crispy “Duck” Pancakes.
💬 Have a question you’d like us to answer on the show? Submit them here or reach out via our Instagram.

Dietary Guidelines for Americans

In this episode, Tracy and Eden welcome back Audrey Sanchez from Balanced.org for a deep dive into one of the most controversial –and consequential– aspects of U.S. nutrition policy: the Dietary Guidelines for Americans (DGAs). Together, they unpack how these guidelines are developed, the growing tension between science and politics, and what it all means for everyday eaters. From vegan buffets to burrito bowls, this episode balances flavorful inspiration with policy-level impact. 
Key highlights: 
How the Dietary Guidelines for Americans (DGAs) are developed, and who gets a seat at the table 
The disconnect between science and simplification in national nutrition guidance 
Industry influence, public commentary, and where bias creeps in - Why the 2025–2030 guidelines may look drastically different—and what’s at stake 
The push to prioritize plant proteins, limit saturated fats, and promote water as the default beverage 
What Tracy and Eden tell their patients when asked, “What should I eat?” 
 
Resources: 
“2025 Dietary Guidelines: Why the Reform Act Matters for Your Family, Your School, and the Future of Nutrition Policy” (Balanced.org) - 2020–2025 DGAs USDA.gov 
Canada’s Food Guide (Government of Canada) 
The Plate Method (MyPlate.gov) 
More to Explore: 
“Perspective: Challenges and Controversial Issues in the Dietary Guidelines for Americans, 1980–2015” (PubMed) 
“Dietary Guidelines for Americans” (Center for Science in the Public Interest) 
“US Dietary Guidelines for Americans—101” (Nutrition Coalition) - “New Thinking on Saturated Fat” (Harvard Medical School)
The Vegan Buffet at Ching Dao and Table Mesa (Boulder, CO) 
Have questions about the DGAs or curious what a plant-forward plate looks like? Submit them HERE or reach out via our Instagram!

Plant-Based Baked Goods

In this episode, Audrey and Eden dive into the world of vegan baked goods—exploring everything from smart baking swaps to store-bought favorites. Whether you're a dessert devotee or a reluctant baker, there's something here for everyone. We break down how to replace dairy, eggs, and butter in baking, offer tips to improve your plant-based creations, and share some go-to recipes and products to satisfy your sweet tooth—without sacrificing your values or health goals.
 
Mentioned Recipes & Resources:
Tracy's Peanut Butter Chocolate Chip Cookies
Almond Cake by The Buddhist ChefA fluffy, easy-to-make cake that uses almond flour for a light texture and added fiber.
Ube Pie by Sweet Simple VeganA creamy, coconut-topped pie made with frozen purple yam (ube) for a unique, colorful dessert.
Vegan Cupcakes Take Over the World by Isa Chandra Moskowitz & Terry Hope Romero
Sweet Loren’s Cookie DoughRefrigerated, ready-to-bake (or ready-to-eat!) cookie dough—perfect for a quick treat.
Abe’s Muffins & Coffee CakesNut-free, school-safe vegan muffins, cakes, and snacks available at many major retailers.
Daiya Vegan CheesecakeStore-bought, plant-based cheesecakes for a no-fuss dessert option.
 
Baking Substitutions Cheat Sheet:
Egg Replacements:
Binding: Flax egg (1 tbsp ground flax + 3 tbsp warm water), chia seed gel
Leavening: Baking soda + vinegar, mashed banana
Moisture/Richness: Applesauce, silken tofu, mashed avocado
Dairy Replacements:
Milk: Almond, soy, oat, or any plant-based milk
Butter: Plant-based butters, coconut oil (in moderation)
Buttermilk: Plant milk + 1 tbsp vinegar or lemon juice
Creams: Coconut cream, blended cashews
Tips for Vegan Baking Beginners:
Start familiar – Try veganizing recipes you already know and love.
Make one swap at a time – Don’t overhaul everything on your first try.
Understand ingredient roles – Know if an egg is for binding, leavening, or moisture.
Measure carefully – Baking is chemistry, so ratios matter.
Let batters rest – Especially when using alternative flours or no gluten.
 

The Problem with Processed Meat

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.
Resources
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

Rethinking Chicken: What’s at Stake for Our Health & Planet

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.
 
Resources 
"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
Products Mentioned
Meati Foods
Daring Foods
Banza Pasta
Butler Soy Curls
Rebellyous Foods

Egg Prices, Bird Flu, and Plant-Based Alternatives

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

Geriatrics

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.
Topics Covered:
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
References & Studies Mentioned:
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
Practical Resources:
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

Pregnancy

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

Bonus: Practical Plant-Based Dinner Ideas

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!

Pediatrics

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.