Plant-Powered Physicians

Protein Myths, Debunked: What Clinicians and Patients Really Need to Know

Protein is everywhere in nutrition conversations – but much of what we hear is rooted in outdated assumptions and misinformation. In this episode of the Eden and Tracy tackle some of the most persistent protein myths, especially those surrounding plant-based diets.
Together, they unpack what the evidence actually shows about protein adequacy, muscle building, carbohydrate concerns, and so-called “complete” proteins. They also discuss why protein quality matters more than protein hype, and how plant-based protein sources can support strength, metabolic health, and long-term wellbeing without unnecessary restriction.
Whether you’re a clinician counseling patients, an athlete curious about plant protein, or someone navigating confusing nutrition headlines, this episode offers practical, evidence-aligned clarity.
In This Episode, We Discuss:
Why protein deficiency is rare – including among people following plant-based diets
What research shows about protein intake across omnivorous, vegetarian, and vegan populations
The truth about building and maintaining muscle on plant-based protein
Why resistance training matters more than protein quantity alone
The myth that plant protein automatically means “too many carbs”
How fiber-rich carbohydrates support gut, heart, and metabolic health
Why “complete protein” is an outdated concept – and what actually matters instead
How protein naturally adds up across a varied, plant-forward diet
Key Takeaways:
Most people already meet or exceed protein needs, regardless of dietary pattern
Plant-based protein supports muscle health just as effectively as animal protein when intake is adequate
Eating animal muscle does not directly translate to building muscle – the body breaks all protein down into amino acids
Resistance training, not excess protein, is the primary driver of muscle maintenance and growth
Fiber-rich protein sources like beans, lentils, tofu, and whole grains offer added benefits for gut and heart health
Protein does not need to come from a single “perfect” source – variety across the day (or week) is sufficient
Practical Notes for Clinicians:
Encourage patients to replace animal proteins with intentional plant-based protein sources rather than simply removing foods
Emphasize food quality and overall dietary patterns over isolated macronutrient targets
Reinforce the importance of resistance training alongside adequate protein intake, especially for aging adults
Reframe protein conversations to include fiber, micronutrients, and long-term health outcomes
Mentioned in This Episode:
Tofu, tempeh, edamame, lentils, beans, and other legumes
Whole grains such as oats and quinoa
Population studies examining protein intake across dietary patterns
The role of fiber and complex carbohydrates in cardiometabolic health

New Year's Resolutions: Making Plant-Based Changes That Last

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.
In This Episode, We Cover
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
Practical Takeaways
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.
Example Plant-Based Goal Ideas
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
Resources Mentioned
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
Final Thought
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.

The Protein Package

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.
In This Episode, We Cover
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
Key Takeaways
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
Listener Reminder
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.

Special Episode: Reimagining Plant-Powered Holidays at The Good Life Refuge

In this Thanksgiving-themed episode, Tracy and Eden welcome Nicole Brecht, founder of The Good Life Refuge in northern Colorado — a haven for more than 70 rescued farm animals and a community built on empathy, healing, and second chances.
Nicole shares how her lifelong love for animals evolved into creating a full-scale sanctuary and a movement of compassion that transforms both animals and people.
Over plant-based holiday favorites — from seitan roasts to coconut-curry casseroles — the trio explores what it really means to live your values, how personal connection inspires dietary change, and why education may be the most powerful form of rescue.
 
Key Highlights
Nicole’s vegan awakening: how caring for one sick chicken led her to go vegan overnight.
Inside The Good Life Refuge: home to 11 species — including cows, pigs, goats, alpacas, horses, and birds — supported by nearly 60 volunteers.
Meet Conrad & Sarah, the turkeys: their quirks, intelligence, and a bittersweet reminder of how Thanksgiving can be reimagined with compassion.
The power of gentle advocacy: Nicole’s inclusive philosophy welcomes everyone, no matter where they are on their plant-based journey.
Education > Rescue: why one person shifting their diet can save ~400 animals per year.
How to help: from donations to volunteering, board service, or simply spreading the word to keep the sanctuary sustainable.
How to Support The Good Life Refuge
Website: https://goodliferefuge.org
Instagram: https://instagram.com/GoodLifeRefuge
Facebook: https://www.facebook.com/GoodLifeRefuge
Volunteer or donate: Visit the “Get Involved” section at https://goodliferefuge.org
Learn more about Nicole Brecht:https://www.linkedin.com/in/nicole-brecht-a163535/
Recipe Mentions
Eden’s family-favorite homemade seitan roll with leek-mushroom gravy
Tracy’s classic plant-based stuffing
Nicole’s potato–lentil–coconut curry casserole
More to Explore
How Not to Die by Dr. Michael Greger — evidence-based nutrition guidance
The Joyful Vegan by Colleen Patrick-Goudreau — navigating the emotional and social aspects of living compassionately

Protein: How much do we really need?

In this episode, Tracy and Eden dig into one of the most common questions they get from patients: “Am I getting enough protein?”
They bust myths, explain evidence-based recommendations, and share practical ways to hit your protein goals–without obsessing over every gram. From understanding how needs differ for athletes, older adults, and people recovering from illness, to exploring why plant proteins measure up just as well, this episode is full of science-backed takeaways and real-world tips.
Whether you’re a weekend runner, a strength-training enthusiast, or just trying to eat more plants, this episode helps you find your protein sweet spot.
Key Highlights
Protein 101: The recommended daily range – 0.8–1.5 g/kg of body weight for most adults, up to 2 g/kg for specific needs like healing or strength training.
Myth Busting: Yes, you can get all 20 essential amino acids from plants–no animal protein required.
Who Needs More: Athletes, older adults, and people healing from injury or surgery often benefit from higher protein intake.
Everyday Wins: A cup of black beans (15 g), half a block of tofu (20 g), oats, and even greens like spinach or broccoli all contribute to your total.
Tools & Tips: Adding plant-based protein powders to smoothies or overnight oats can help close the gap if needed.
Protein needs vary by activity: Endurance athletes often need more carbs, while strength trainers and older adults benefit from higher protein.
Resources
American College of Lifestyle Medicine
P2P’s Plant-Based Recipe Generator (available on the podcast website)
More to Explore
Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function – NIH
Guidance on Energy and Macronutrients across the Life Span – New England Journal of Medicine
SWAP-MEAT Study – Comparing Plant-Based Meat Alternatives to Their Animal Counterparts
The Impact of Plant-Based Dietary Patterns on Cancer-Related Outcomes: A Rapid Review and Meta-Analysis – NIH
Stay Connected
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BONUS! Diet, Cancer, and What the Science Shows

In this bonus episode, Tracy and Eden dive into a groundbreaking new study from the American Journal of Clinical Nutrition on diet and cancer risk. Drawing from research, they explore how dietary patterns, particularly plant-forward choices, affect the incidence of common and less common cancers.
Together, they unpack the data, highlight strengths of the study, and share their own reflections on what this means for cancer prevention and everyday choices. From the gut microbiome to dairy and hormone-driven cancers, they emphasize one consistent theme: eating more plants is a safe, simple, and powerful step toward lowering cancer risk.
The conversation also shifts from data to daily life, including how to start swapping plant-based meals into your routine, navigating limited restaurant options, and even using tools like our Plant-Powered Recipe Generator to experiment with new recipes.
And before you keep reading, subscribe to our all-new SUBSTACK! You will get extra tidbits of plant-based goodness, recipes, resources, and exclusive insights delivered straight to your inbox every week. You also cannot miss our all-new Recipe Reviser, the fastest way to turn your favorite dishes into plant-based perfection. One click, countless delicious possibilities!
Key Highlights
Strengths of the study and how lifestyle factors were controlled
How diet patterns were categorized (vegetarian, vegan, pescatarian, semi-vegetarian)
Significant reductions in cancer risk among vegans and vegetarians
Dairy’s association with breast and prostate cancer
The role of the gut microbiome, fiber, and prebiotics in cancer prevention
Practical tips for transitioning toward a more plant-forward diet
Societal shifts: moving celebrations away from meat and dairy-heavy norms
Resources
Study DOI
Holy Guacamole (Vancouver)
Vegan Cupcakes Take Over the World (cookbook)
Blue Zones
Physician’s Committee for Responsible Medicine
Plant Powered Physicians Podcast Website (recipe generator)
Submit your questions here
Instagram: @doctorplantpodcast
More to Explore
Try a Meatless Monday or swap in one new plant-based recipe each week
Use ChatGPT (or your favorite tool) to generate quick 30-minute recipes with new veggies
 

Lifestyle Medicine – Preventing Disease, Promoting Health

In this episode, Tracy and Eden zoom out to explore the bigger picture of lifestyle medicine: what it is, how it works, and why it is a game changer in preventing and even reversing chronic disease.
From defining the six pillars (nutrition, movement, sleep, social connection, stress resiliency, and avoiding harmful substances) to unpacking epigenetics and the role of community, the conversation shows how small, evidence-based changes add up to powerful results. Along the way, Tracy and Eden share personal stories, practical examples, and a vision for how society can make the healthy choice the easy choice.
👉 And before you keep reading, subscribe to our all-new Substack. You will get extra tidbits of plant-based goodness, recipes, resources, and exclusive insights delivered straight to your inbox every week.
Key Highlights
The six pillars of lifestyle medicine and how they prevent, treat, and even reverse chronic disease
What lifestyle medicine is (and what it is not), and why evidence matters more than wellness fads
Epigenetics explained: how lifestyle can “turn on” or “turn off” disease-promoting genes
The role of lifestyle medicine in cancer, dementia, obesity, diabetes, and cardiovascular disease
Why “progress, not perfection” is the real path to sustainable health change
The power of social connection and community in preventing disease and promoting longevity
How systemic changes, such as plant-based defaults in schools and stadiums, can shift culture toward health
Resources
American College of Lifestyle Medicine
Balanced High Fiber Meal Guide
More to Explore
The Blue Zones Solution by Dan Buettner
“Foundations of Lifestyle Medicine and its Evolution” (ScienceDirect)
“The Impact of Plant-Based Dietary Patterns on Cancer-Related Outcomes: A Rapid Review and Meta-Analysis” (PMC)
Have questions about the DGAs or curious what a plant-forward plate looks like? Submit them here or reach out via Instagram

Seed Oils: Separating Fact from Fiction

In this episode, Tracy and Eden tackle one of the latest nutrition hot topics: seed oils. Are they truly harmful, or just the newest victim of diet culture’s cycle of ingredient “villains”? From omega-3 to omega-6 ratios, extraction methods, and the hype around alternatives like beef tallow, the conversation dives into what the science actually says and how to keep perspective in the kitchen. Along the way, Tracy and Eden share practical cooking tips, balanced swaps, and a reminder that context matters far more than a single ingredient.
And before you keep reading, subscribe to our all-new Substack! You will get extra tidbits of plant-based goodness, recipes, resources, and exclusive insights delivered straight to your inbox every week.
Key highlights:
The difference between saturated, monounsaturated, and polyunsaturated fats and where seed oils fit in
What research says about replacing animal fats with plant oils and its impact on mortality
Omega-3 vs. omega-6 fatty acids and why the “ideal ratio” is more complicated than it seems
The truth about seed oil processing, from cold-pressing to chemical extraction
Why swapping seed oils for animal fats like beef tallow or lard is not a health upgrade
Cooking tips for when to use olive oil, avocado oil, or seed oils and how to minimize overall oil use
The bigger picture and how processed foods muddy the seed oil debate
Resources:
Fats and Cholesterol (Harvard T.H. Chan School of Public Health)
Dietary Fat: Know Which to Choose (Mayo Clinic)
Omega-3 Fatty Acids (National Institutes of Health Office of Dietary Supplements)
 
More to Explore:
The 30 Minute Vegan by Mark Reinfeld
Healthy Plant-Based Baking Swaps (Forks Over Knives)
Yes, Avocado Oil is Good for You (Cleveland Clinic)
 
💬 Have questions about the DGAs or curious what a plant-forward plate looks like? Submit them here or reach out via our Instagram.

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!