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Plant-Based Diet

Plant-Based Diet

By: Alternative Food Network I Esther Garfin: Practical Plant-Based Eating Tips
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About this listen

 Looking for plant-based recipes, more energy and better gut health? Whether you’re a total beginner to plant-based eating, or curious about a Whole Food Plant-Based (WFPB) lifestyle, this podcast is your guide. From the ‘why’ to the ‘how’, this series brings you interviews with healthcare professionals, industry executives and people with an interesting story to tell about their plant-based journey.

Published the second Friday of the month.

New to the show? Follow now and start with one of our most downloaded episodes, Episode 1 which explains what plant-based eating is all about and how to start, then move to Episode 44 to hear about plant-based weight loss and then to episode 49 to find out whether you need to eat meat to build muscle.Copyright Alternative Food Network Art Cooking Food & Wine Hygiene & Healthy Living
Episodes
  • 6 Simple Habits to Master Plant-Based Eating in 2026

    6 Simple Habits to Master Plant-Based Eating in 2026
    Jan 16 2026
    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 mins
  • Male Hormones: What Every Man Needs to Know with Dr. R. Kumar

    Male Hormones: What Every Man Needs to Know with Dr. R. Kumar
    Nov 14 2025
    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

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    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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    30 mins
  • Balancing Female Hormones in Perimenopause and Beyond with Dr. R. Kumar

    Balancing Female Hormones in Perimenopause and Beyond with Dr. R. Kumar
    Oct 10 2025
    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

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    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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    54 mins
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