Plant-Powered Physicians

Menopause, Part 1

Join us as we dive into a vital conversation on women’s health with Dr. Michelle Tollefson, a leader in lifestyle medicine and women’s wellness. In this episode, we discuss everything from navigating menopause and perimenopause to the powerful role of plant-based diets in supporting cardiovascular, brain, and bone health. Dr. Tollefson shares her personal journey, evidence-based strategies for thriving beyond menopause, and practical tips on how to make simple dietary changes that can have a profound impact on your health. Whether you’re experiencing menopause, supporting someone who is, or just interested in women’s health, this episode is packed with insights you won’t want to miss!
Listen now to discover how to harness the power of nutrition and lifestyle for optimal health and longevity.
 
Learn more about Dr. Michelle Tollefson 
Find her book: PAVING a Woman's Path Through Menopause and Beyond
 

Bonus: Practical Plant-Based Breakfast Ideas

In this bonus episode, Tracy and Eden share their favorite plant-based breakfast ideas for those looking to start their day with a nutrient-packed, delicious meal. From savory oats and tofu scrambles to sweet overnight oats and DIY cream cheese, they discuss practical tips for making breakfast fast, flavorful, and family-friendly.
 
Follow us on Instagram @doctorplantpodcast
 
Featured Products
Birch Bender Pancake & Waffle Mix
 
Featured Recipes
Cream cheese - double recipe
3 cups raw cashews, soaked overnight or boiled for 30 minutes
½ cup plant-based yogurt, unsweetened
2 tbsps. Apple cider vinegar
2 tbsps. Lemon juice
2 tsps. onion powder
1 tsp. salt
 
Blend all well. 
Then add ¼ - ½ cup fresh chives, pulse until blended
 
 
Sourdough French Toast 
6 tsp ground flax
6 tbsp whole wheat flour
3 cups plant-based milk
1 loaf sourdough
6 tbsp nutritional yeast
 
Toppings:
Blueberries
Strawberries
Bananas
Maple syrup or powdered sugar
Peanut butter (optional)
 
Directions
Combine dry ingredients. Incorporate milk and blend well.  Dip sourdough slices in batter then cook on nonstick skillet until golden brown, flipping once. Top with toppings of choice and enjoy.
 
Overnight Crockpot Apple Cinnamon Oatmeal
Fruit Mix:
2 tbsps. brown sugar
1.5 tsps. Cinnamon
¼ tsp nutmeg
3 medium apples, cored and sliced
1 cup dried cranberries
¼ cup plant-based butter
 
Oats:
2 cups whole groats
2 cups water
2 cups apple juice
¼ tsp salt
 
Directions:
Mix brown sugar, cinnamon and nutmeg in a medium mixing bowl. Add apples and cranberries and toss well to coat.  Spray a 3-4 qt slow cooker with cooking spray.  Transfer the fruit mixture to the crock.  Dot with butter.
Prepare oats: Add oats, water, apple juice and salt to the mixing bowl and stir very well.  Then pour over the fruit mixture in the slow cooker. DO NOT STIR.
Slow cook: Cover and cook on LOW for 6-8 hours.  Stir before serving, then top with additional craisins, fruit, or nut butter and enjoy!
 
Physician to Physician Plant-Based Nutrition is produced in partnership with Balanced, a registered 501(c)3 nonprofit organization. Please consider supporting this podcast by donating to Balanced or connect with the team by visiting balanced.org

Plant-Based Nutrition for Endurance Athletes

In this episode, guest Deborah Gertner, RDN, a registered dietitian nutritionist with over 14 years of experience in plant-based nutrition,  shares her journey to becoming a dietitian and offers insights into optimizing nutrition for endurance athletes. She also discusses her personal experiences with health challenges and how they shaped her approach to wellness and performance.
 
Connect with Deborah on Instagram and Facebook at @plantforwardendurancenutrition and on her website (https://www.plantforwardendurancenutrition.com/)
 
Studies & Resources:
Physician's Committee for Responsible Medicine (PCRM) - Dr. Neal Barnard's WorkDr. Neal Barnard is known for his research on plant-based diets and their impact on various health conditions, including diabetes, heart disease, and weight management.
Dean Ornish's Studies on Reversing Chronic DiseasesDr. Dean Ornish's work focuses on lifestyle changes, including a plant-based diet, and their ability to reverse chronic diseases such as heart disease.
Caldwell Esselstyn's Research on Preventing and Reversing Heart DiseaseDr. Caldwell Esselstyn's studies demonstrate how a whole-food, plant-based diet can prevent and even reverse heart disease.Esselstyn's Research on Heart Disease
The China Study by Dr. T. Colin Campbell"The China Study" by Dr. T. Colin Campbell is one of the most comprehensive studies on nutrition and chronic disease, linking plant-based diets to better health outcomes.
 
Products mentioned in this episode: 
Native Food (Restaurant) - A 100% vegan restaurant offering a variety of plant-based comfort foods, including their popular buffalo chicken sandwich. Located in Glendale, Colorado, and other locations. Native Foods
Just Egg - A plant-based egg substitute made from mung beans, offering a taste and texture similar to scrambled eggs. Just Egg
Violife Cheese - A brand of dairy-free, vegan cheese made from coconut oil and fortified with Vitamin B12. It's known for its creamy texture and is used as a cheese alternative in various dishes. Violife
Instant Pot - Instant Pot
Tailwind - A brand of endurance fuel that provides hydration, energy, and electrolytes in a single drink, designed for athletes during long workouts and races. Tailwind Nutrition
Spring Energy Gels - Natural energy gels made from whole food ingredients, offering sustained energy during endurance activities. They are vegan, gluten-free, and easy to digest.Spring Energy
Picky Bars - Real food energy bars created by athletes, for athletes, with a balanced mix of carbs, fat, and protein. They are plant-based, gluten-free, and designed for performance and recovery. Picky Bars
Element (LMNT) and Mortal Hydration - Hydration products providing essential electrolytes, particularly sodium, without added sugars. These products are used to support hydration during workouts and races. LMNT and Mortal Hydration
Huel - A complete meal replacement product offering balanced nutrition with a blend of protein, carbs, fats, fiber, and essential vitamins and minerals. Huel's products are vegan and include options for those on gluten-free diets. Huel
Owen (Only What You Need) - A brand offering plant-based protein shakes and meal replacements made from pea protein, flaxseed, and other natural ingredients. They are vegan, gluten-free, and free from the top allergens. Owen
Skratch - A brand that produces hydration and fueling products for athletes, focusing on using real food ingredients. Their products include drink mixes and energy chews, suitable for vegan diets. Skratch Labs
Liquid IV - A hydration multiplier that enhances water absorption, offering rapid hydration with added electrolytes. It's a popular choice for athletes and those needing quick rehydration. Liquid IV
Untapped Maple Syrup - A natural energy source made from pure Vermont maple syrup, offering a simple, real food option for endurance athletes. It's vegan, gluten-free, and rich in antioxidants. Untapped
 

Practical Advice from a Plant-Based Dietitian

Season 3: Ages and Stages is full of valuable, evidence-based nutrition science to help anyone and everyone, across all ages and stages of life, integrate more plant-based foods into their diets. 
 
Episode 1 is for anyone looking to add more plants to their diets! Whether it’s your first time feeding yourself away from home or you’re looking to make your current meal plan more plant-based, guest Rhyan Geiger has practical advice for navigating the transition while keeping your health top of mind.
 
Rhyan is an award-winning vegan dietitian. She is a nutrition writer and two-time author of Vegan Slow Cooking for Two and Plant-Based Low FODMAP. She is the VEO (like CEO, but V for vegan) of Phoenix Vegan Dietitian, where she helps people enjoy more plant-based foods through nutrition coaching, media, and writing.
You can learn more about Rhyan and connect with her on her website: https://phxvegandietitian.com/

Bonus: Nutrition Policy & Advocacy

In this Bonus Episode, we're talking with Audrey Lawson-Sanchez, founder and executive director of Balanced.org, about the ins-and-outs of nutrition policy and what it takes to advocate for change. 
 
Learn more about Balanced.org on their site and take 30 seconds to endorse the Focus on Fiber campaign to get encourage the USDA to make dietary fiber a nutrition priority in school meals!

Bonus Episode: Answering Patient FAQs

It can be hard to answer patient questions about plant-based diets if you don't have direct experience with it yourself - so we're answering some of the most common patient FAQs in this bonus episode! From concerns about protein to questions about gas and bloating, we've got you covered. 
 
Other resources mentioned in this episode: 
Nutrition for Families
Balanced.org
PCRM
NutritionFacts.org
eCornell Training
American College of Lifestyle Medicine

Bonus Episode: Tips for Transitioning to Plant-Based Eating

Another quick bonus episode featuring easy tips for transitioning to more plant-based eating.
We know it can feel overwhelming to get started, and there's a misconception it has to be all or nothing. In reality, it can be much simpler, so we're breaking down the basics of making the transition and sharing some of our favorite products to help you and your patients get off to a great start!
 
Check out some of the products/brands we love:
Meati
ImpossibleFoods.com
Beyond Meat
Jack and Annie's
Miyoko's
Just Egg
Ben and Jerry's
Trader Joe's
 
More products can be found and purchased at plantbasedvendors.com
 

Bonus Episode: More Travel Tips!

We're back with a bonus episode for Season 2. This week: more travel tips to make plant-based eating possible...no matter where you're venturing! 
 
Special shout out to Happy Cow and The Vegan Stay for making it easy to find great food and accommodations while traveling.

Integrative Medicine

Featuring guest Dr. Michelle Loy, this week we're talking all things Integrative Medicine and the role of nutrition in overall health and wellbeing.
 
 
References:
Twohig-Bennett C, Jones A. The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environ Res. 2018 Oct;166:628-637. doi: 10.1016/j.envres.2018.06.030. Epub 2018 Jul 5. PMID: 29982151; PMCID: PMC6562165.
 
Michelle Loy. Clinician Wellness—Self-Care for Staying Healthy: Narrative Medicine for Optimizing Well-Being and as an Antidote to Stress and Burnout.Integrative and Complementary Therapies.Aug 2022.163- 165.http://doi.org/10.1089/ict.2022.29027.mlo Pub-lished in Volume: 28 Issue 4: August 17, 2022 
 
Puma J. Culinary Medicine and Nature: Foods That Work Together. Am J Lifestyle Med. 2020;14(2):143-146. Published 2020 Jan 7. doi:10.1177/1559827619895149
 
Michelle H. Loy, John Usseglio, Danielle Lasalandra, and Melanie A. Gold.Probiotic Use in Children and Adolescents with Overweight or Obesity: A Scoping Review.Childhood Obesity.ahead of print http://doi.org/10.1089/chi.2022.0059 Online Ahead of Print:June 20, 2022
 
Alejandra Ríos-Hernández, José A. Alda, Andreu Farran-Codina, Estrella Ferreira-García, Maria Izquierdo-Pulido; The Mediterranean Diet and ADHD in Children and Adolescents. Pediatrics February 2017; 139 (2): e20162027. 10.1542/peds.2016-2027
 
Sílvia Fernández Barrés, Dora Romaguera, Damaskini Valvi, David Martínez, Victoria Arija, Jordi Sunyer, Martine Vrijheid, Mediterranean Dietary Pattern in Pregnant Women and Offspring Risk of Overweight and Abdominal Obesity in Early Childhood: The INMA Cohort Study, Advances in Nutrition, Volume 7, Issue 1, January 2016, Page 34A, https://doi.org/10.1093/advances/7.1.34A
 
Velázquez-López L, Santiago-Díaz G, Nava-Hernández J, Muñoz-Torres AV, Medina-Bravo P, Torres-Tamayo M. Mediterranean-style diet reduces metabolic syndrome components in obese children and adolescents with obesity. BMC Pediatr. 2014;14:175 
 
Chatzi L, Apostolaki G, Bibakis I, et al. Protective effect of fruits, vegetables and the Mediterranean diet on asthma and allergies among children in Crete. Thorax. 2007;62(8):677–683 123. Cepeda AM, Del Giacco SR, Villalba S, et al. A traditional diet is associated with a reduced risk of eczema and wheeze in Colombian children. Nutrients. 2015;7(7):5098–5110 
 
Castro-Rodriguez JA, RamirezHernandez M, Padilla O, PachecoGonzalez RM, Pérez-Fernández V, Garcia-Marcos L. Effect of foods and Mediterranean diet during pregnancy and first years of life on wheezing, rhinitis and dermatitis in preschoolers. Allergol Immunopathol (Madr). 2016;44(5):400–409 125. Pepino VC, Ribeiro JD, Ribeiro MA, 
 
Jacka, Felice & Kremer, Peter & Berk, Michael & de Silva-Sanigorski, Andrea & Moodie, Marjory & Leslie, Eva & Pasco, Julie & Swinburn, Boyd. (2011). A Prospective Study of Diet Quality and Mental Health in Adolescents. PloS one. 6. e24805. 10.1371/journal.pone.0024805. 
 
Loewen OK, Maximova K, Ekwaru JP, Faught EL, Asbridge M, Ohinmaa A, Veugelers PJ. Lifestyle Behavior and Mental Health in Early Adolescence. Pediatrics. 2019 May;143(5):e20183307. doi: 10.1542/peds.2018-3307. Epub 2019 Apr 19. PMID: 31004047.
 
Ventriglio A, Sancassiani F, Contu MP, et al. Mediterranean Diet and its Benefits on Health and Mental Health: A Literature Review. Clin Pract Epidemiol Ment Health. 2020;16(Suppl-1):156-164. Published 2020 Jul 30. doi:10.2174/1745017902016010156
 
Oddo, V. M., Welke, L., McLeod, A., Pezley, L., Xia, Y., Maki, P., Koenig, M. D., Kominiarek, M. A., Langenecker, S., & Tussing-Humphreys, L. (2022). Adherence to a Mediterranean Diet Is Associated with Lower Depressive Symptoms among U.S. Adults. Nutrients, 14(2), 278. https://doi.org/10.3390/nu14020278
 
Yin, W., Löf, M., Chen, R., Hultman, C. M., Fang, F., & Sandin, S. (2021). Mediterranean diet and depression: a population-based cohort study. The international journal of behavioral nutrition and physical activity, 18(1), 153. https://doi.org/10.1186/s12966-021-01227-3

Oncology

Dr. Urvi Shah joins us this week to discuss the impact of plant-based diets on cancer and the practice of oncology.
 
Episode Sources:
Soy and isoflavones consumption and breast cancer survival and recurrence: a systematic review and meta-analysis
Pre-diagnosis and early post-diagnosis dietary soy isoflavone intake andsurvival outcomes: A prospective cohort study of early stage breastcancer survivors
Association between Soy Isoflavone Intake and BreastCancer Risk for Pre- and Post-Menopausal Women: AMeta-Analysis of Epidemiological Studies
Soy Isoflavones and Breast Cancer Risk: A Meta-analysis