Switch4Good

Latest Episodes:

238 - The Bodybuilding Vegan Doc, Dr. Harriet Davis Jul 12, 2023

Show notes

Does your doctor live by example? Our guest today is a doctor who certainly walks her talk and then some. Dr. Harriet Davis is an expert on what it takes to change the human body's composition. Not only is she a Board-Certified family medicine and sports medicine physician, but at the age of 40, she applied her fitness and plant-based nutrition mastery and launched another career competing as a professional bikini athlete. She earned her International Fitness and Bodybuilding Federation pro card in 2014 and graced stages throughout the United States, thus showing the world, and her patients, what's possible as a 100% vegan athlete.

Tune in to hear Dr. Davis share her inspiring story and wealth of knowledge regarding all things plant-based fitness!

"When you can eat 2,200, 2,500 calories a day and not do a lot of cardio, you feel great. You sleep well. You're less irritable. Your hormones are more balanced. You know, mentally, you're clear, and your workouts feel amazing, and a lot of times, your weight goes down." – Dr. Harriet Davis

What we discuss in this episode:

Why Dr. Harriet Davis believes she was born to be a vegan.
The diet she ate growing up and how her diet evolved.
The family tragedy that gave Dr. Davis her purpose in life.
The epiphany she had in medical school.
Why she transitioned from long-distance running to weightlifting.
How Dr. Davis increased lean muscle mass on a plant-based diet.
Her advice for anyone trying to change their body composition.
The importance of weightlifting and cardio as we age.
How to prevent bulking up when weightlifting.
Dr. Davis's recommendations to achieve longevity.
Her recommendations for anyone interested in adopting a plant-based diet.

Resources:

Dr. Davis's blog: About: Harriet N. Davis, MD | Vegan Bikini Doc
Instagram: Harriet Davis, MD (@divafitdoc) • Instagram photos and videos
Twitter: Harriet Davis, MD (@veganbikinidoc) / Twitter

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237 - Protein! Plants! Power! with Brenda Davis and Vesanto Melina Jul 05, 2023

Show notes

If you are vegan or vegetarian, at some point, someone, somewhere, has probably asked you how you get enough protein. It's a common misconception that a plant-based diet is deficient in protein. However, in their new book, Plant-Powered Protein: Nutrition Essentials and Dietary Guidelines for All Ages, our guests today, dietitians Brenda Davis and Vesanto Melina, debunk the myth that you can't get quality protein without eating animals. The book provides an abundance of evidence for why plant protein is, in fact, the superior choice. This is their 7th book together and their 20th in total, many of them bestsellers.

Brenda Davis is widely regarded as the Godmother of Vegan Dietitians. You might also remember Brenda from her amazing appearance on episode #92 of the Switch4Good podcast.

Vesanto Melina is a consultant for the government of British Columbia and recipient of the prestigious Clintec Award for leadership in dietetics.

Tune in to hear these plant-based pioneers set the record straight about the incredible power of plant protein! "We had been doing studies to figure out how good protein was, and they were done on weanling rats, four weeks old, and these little rats could double their weight in four weeks if they were fed cheese or meat. And those studies have still been a foundation for some of the protein quality assessments. For example, in Canada, we're still using Protein Efficiency Ratio as a standard. And not that many people I know, in fact, I can't think of one that I've met, want to double their weight in four weeks like these little rats did." – Vesanto Melina

What we discuss in this episode:

Why plant protein is superior to animal protein for human health and the environment.
How to get all essential amino acids on a vegan diet.
The myth of protein combining and the foods that are most important to eat in order to get enough protein on a vegan diet.
Tips for parents to ensure their toddlers get enough protein and calcium.
The remarkable benefits of a vegan diet for children.
How much protein do humans actually need at different stages in life?
The importance of movement and using your muscles as you age.
Ways to boost protein intake for seniors.
The value of spending time outdoors.
What to look for and avoid in a protein powder.
Delicious meal preparation tips.

Resources:

The new book: Plant-Powered Protein: Nutrition Essentials and Dietary Guidelines for All Ages
Plant Powered Protein
Becoming Vegan: https://becomingvegan.ca/

Brenda Davis

Website: Brenda Davis RD

Instagram: Brenda Davis (@brendadavisrd) • Instagram photos and videos
Facebook: Brenda Davis | Facebook

Vesanto Melina

Website: Nutrispeak
Instagram: Vesanto Melina (@vesanto.melina) • Instagram photos and videos
Facebook: Vesanto Melina | Facebook

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236 - Can We Go Halfway? with Reducetarian Brian Kateman Jun 28, 2023

Show notes

While vegan activists have been struggling to find the most effective way to get people to stop eating animals, today's guest employs a unique approach to tackle this dire problem. In an effort to empower reluctant people to change their dietary patterns, Brian Kateman coined the term "Reducetarian"—which means a person who is deliberately reducing his or her consumption of meat—and he co-founded the Reducetarian Foundation, a non-profit spreading this message.

Brian is also the author of Meat Me Halfway, which attempts to create common ground at the dinner table, and he is also the co-director and producer of the documentary of the same name.

Tune in to hear about how Brian is addressing the ethical and environmental problems of animal consumption and production and the practical steps we can take to do something about it right now!

"At the end of the day, I want to reduce societal consumption of animal products to the greatest extent possible, and I want to use the most effective tools to make them happen, to make that happen. And certainly, I think there's a place for a sort of moderate, inviting kind of message rather than telling people to cut out animal products entirely." – Brian Kateman

What we discuss in this episode:

Why Brian believes that convincing people to reduce their consumption of meat, instead of trying to convince them to completely stop, is the most effective way to implement change.
Why he considers the "Reducetarian" tactic to be just one of many.
How and why Brian changed his diet.
The foods Brian ate when he first transitioned to being plant-based.
The foods he ate growing up.
Things Brian witnessed while shooting his documentary.
Brian's thoughts on cell-based meats.
The reasons animal agriculture is so inefficient.

Resources:

Brian's book: Meat Me Halfway: How Changing the Way We Eat Can Improve Our Lives and Save Our Planet
The documentary: Meat Me Halfway
Instagram: https://www.instagram.com/meatmehalfwaymovie/?hl=en
Twitter: Meat Me Halfway (@Meat_Me_Halfway) / Twitter
Reducetarian Foundation: REDUCETARIAN FOUNDATION
Reducetarian Summit: 2023 | Reducetarian Summit
Reducetarian Fellowship Program: Reducetarian Fellowship
Instagram: Reducetarian Foundation (@reducetarian) | Instagram
Facebook: https://www.facebook.com/reducetarian/
Twitter: Reducetarian

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235 - Plants Saved My Life with Kelley Gilberry Jun 21, 2023

Show notes

For years, Kelley Gilberry ate the standard American diet and had the weight gain and clogged arteries to show for it. But a devastating personal loss and a pivotal doctor's visit changed his life forever. Seeking answers on how to get his health back, Kelley was so inspired by what he learned that he decided to kick his old habits to the curb and commit 100% to a whole food, plant-based lifestyle.

A former instructor at the prestigious Naval Academy in Annapolis, Kelley is now a Certified Holistic Nutritionist and Health Coach. He is also an author. His first book, Plants Saved My Life: How Going Vegan Transformed My Health, provides insights into how we can transform our bodies, and it shares a powerful message of hope for all of you wanting to make a positive change to your health and your lives.

"So when you go to the grocery store, it's like, hey, where are the plants? Instead of 'Where's the beef,' you want to say, 'Where are the plants?' So you say, 'Where are the plants,' and I want you to get three colors. So that's what the colors are for. You got yellow, purple, red, green, black, orange. All these different types of colors of vegetables, those colors mean something. So those colors are the different nutrient profiles. So start off with the, get as many different colors as you want. But I want you to go and get a minimum of three and start incorporating that into your diet." – Kelley Gilberry

What we discuss in this episode:

How Kelley lost 70 pounds and reversed all of his health conditions in less than one year.
The food and lifestyle that led to him becoming obese.
The foods he ate to lose weight and get healthier.
What inspired Kelley to want to help people heal?
The importance of "eating the rainbow."
How eating affects your circadian rhythm.
Kelley's tips to begin the process of eating plant-based.
The importance of changing your self-talk.

Resources:

His book: Plants Saved My Life: How Going Vegan Transformed My Health: Gilberry, Kelley
His website: One Determined Vegan
Instagram: https://www.instagram.com/one_determined_vegan/
Facebook: https://www.facebook.com/OneDeterminedVegan/

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FLASHBACK FRIDAY - Listen to Your Gut & Learn to Poop with Dr. Will Bulsiewicz Jun 16, 2023

Show notes

Our guest today, Will Bulsiewicz, also known as Dr. B, is a gastroenterologist who is also the author of the books Fiber Fueled and The Fiber Fueled Cookbook. He lost more than 45 pounds when he switched to a plant-based diet and now has his own patients take control of their health and reverse their own digestive problems by following his fiber-fueled prescriptions.

We first talked to Dr. B in 2020 when he was about to release his first book Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome. During our first episode together, he was nervous about how well it would do in a pandemic. Not to our surprise, it very quickly became a New York Times, USA Today, and Publishers Weekly bestseller.

Today we talked to Dr. B about The Exam Room podcast, how to poop properly, and what to expect from the Fiber Fueled Cookbook that is soon to be released. He also answers important health, gut, and fiber questions taken from our Switch4Good Podcast Facebook group.

He believes that all health starts in the gut, and we are honored to have him back on the show to explore exactly what that means.

"Stop counting grams of fiber, start counting plants. If you start increasing the varieties of plants in your diet, you will naturally consume far more than the recommended amount of fiber. And that is a beautiful and exciting thing." – Dr. Will Bulsiewicz

What we discuss in this episode:

- Why Dr. B recently left his medical practice

- The Exam Room podcast

- What to expect from the Fiber-Fueled Cookbook

- How the health care system is flawed and why it is a complicated issue

What "leaky gut" is
What constipation really is and why it's important
What GROWTH means to Dr.B
How to poop properly
How to stop counting grams of fiber and start counting plants instead
Questions from the Switch4Good podcast Facebook group

Resources:

Visit his website - theplantfedgut.com
Connect with Dr. B on Instagram – https://www.instagram.com/theguthealthmd/
Preorder the Fiber Fueled Cookbook - https://theplantfedgut.com/cookbook/
Use code SWITCH for 25% off your order at MaxinesHeavenly.com
Purality B12 Deal: https://puralityhealth.com/liposomal-b12/ to buy one B12 and get one free plus 35% off the rest of Purality's products

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234 - Optimize Your Gut for Great Health With Dr. Monisha Bhanote Jun 14, 2023

Show notes

Our guest today is author and Doctor Monisha Bhanote, also known as the Wellbeing Doctor. Dr. Bhanote is a specialist in integrative lifestyle medicine, culinary medicine, and nutrigenomic biohacking. She's one of the few quintuple board-certified physicians in the United States, and she's diagnosed with over one million cancer cases. Dr. Bhanote takes a personalized, whole-body approach to help her patients transform their health, and she leads wellness workshops and retreats throughout the world.

Tune in to hear Dr. Bhanote's important insights into improving cellular health, strengthening your microbiome, and biohacking the human body for lifelong well-being!

"To change your mindset is to surround yourself with other people whose mindset you want to be like. So if you are in an environment with toxic people who are always gossiping or negative, those neural connections are gonna get strengthened in your mind. Okay? But if you're around other people who are like trying to have self-improvement, trying to make changes in your life, you're gonna learn from them. So I think that's an important thing too is to be cautious of who you're surrounding yourself with." – Dr. Monisha Bhanote

What we discuss in this episode:

What nutrigenomics is.
Dr. Bhanote's extensive experience with cancer.
How cells can become "angry" or transform due to lifestyle or environmental factors.
The importance of a positive mindset for healing at a cellular level.
The power of rituals.
How trauma can manifest as a disease, and the importance of processing emotions.
The importance of gut health and which foods feed the good bacteria in your microbiome.
Why soy is a healthy food.
The importance of eating probiotics.
How health retreats can be beneficial.

Resources:

Dr. Bhanote's website: Dr. Bhanote
Her most recent book: The Anatomy of Wellbeing: Intentional Practices to Embrace Your Body's Unique Design and Revitalize Your Health
Her cookbook: Bio-hackers Cookbook
Instagram: https://www.instagram.com/drbhanote/?hl=en
Facebook: Dr. Bhanote - Wellbeing Doctor - WellKula
YouTube: Dr. Monisha Bhanote - YouTube

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233 - A Skeptic Transforms: From Carnivore Diet To Plant-Based Jun 07, 2023

Show notes

Eric Lindstrom once ate 68 chicken wings in one sitting. Today, he works full-time in animal advocacy and has written two books on veganism. What changed?

The self-proclaimed carnivore adopted a plant-based diet over a bet with his wife. While he admittedly grumbled the whole time, what was intended to be a 30-day health kick turned into a lifelong passion. Once Eric discovered that he didn't have to give up his favorite meaty, cheesy foods, he stopped grumbling and embraced the plant-based way of life.

With his relatable personality and relaxed humor, Eric encourages others to adopt a plant-based diet by illustrating its bounty of delicious options and its accessibility.

A father of two young children, Eric also helps parents navigate a family-wide switch to plant-based.

Tune in for some laughs, insight, and practical tips to make the switch.

"The first third of my life, I was eating animals. I was unapologetic about it. It was part of my culture. It was part of my upbringing. It was part of my every day, and Alexandria almost half joking about meat-eating a hippo because I ate a lot of weird and exotic animals and thought nothing of it. And so at, I think, around the age of 43, 42, or 43, I made the switch overnight to 100% plant-based vegan diet and haven't looked back. So yeah, I wouldn't need a hippo tonight. I would love to get a hippo hug, though. Sounds like that's too dangerous, though. You were, but I mean, you're not just you're even your average meat eater because, in one sitting, you ate 68 chicken wings. So you were you're a meat eater and proud of it." – Eric Lindstrom

What we discuss in this episode:

Eric's past as an adamant meat-loving omnivore and his "reluctance" to go plant-based.
The bet between him and his wife that triggered his overnight adoption of the plant-based diet—and how he only thought it would be 30 days instead of the rest of his life.
The book that sparked Eric's curiosity about diet change—Colleen Patrick Goudreau's The 30-Day Vegan Challenge.
What to eat if you live in a rural area and don't have access to alternative foods?
The bounty of plant-based options available in stores and online, including Eric's favorite products—Tinkyada Gluten-Free Pasta and Bob's Red Mill Protein Powder.
Basic kid-friendly family meal ideas.
Eric's two books—The Skeptical Vegan and The Smart Parent's Guide to Raising Vegan Kids.

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232 - Addiction, Recovery and Plants with Dr. Tara Kemp & Adam Sud May 31, 2023

Show notes

A plant-based diet has so many health benefits: reduced inflammation, a stronger immune system, and improved gut health, just to name a few. But can plant-based eating also have an impact on addiction and recovery? Could it prevent relapses and increase your resilience to cope with life? These are the questions that today's guests, Dr. Tara Kemp and Adam Sud, set out to answer in The INFINITE Study, which researches if there are any benefits to plant-based eating in addiction recovery.

Adam Sud is a third-time guest on this podcast for a very good reason. He's an incredibly inspiring speaker who emerged from his own substance use disorder and now helps others as a behavioral wellness and nutrition expert.

Dr. Tara Kemp is a mental health coach and researcher with a Ph.D. in psycho-social health. She also has a very personal story of recovering from disordered eating. And now, she helps other women on their healing journey with food through her coaching business and her retreats.

Tune in to this week's episode and learn all about their research into addiction and their knowledge about recovery!

"For the average person who's observing someone struggling with substance use disorder, a very reasonable question does look like, how do we get you to stop? Why won't you stop? But a much more valuable question to ask that person, or to ask yourself and help this person investigate, is why for you does your use make so much sense?" – Adam Sud

"The substance is the coping mechanism for some level of lack of safety within that person. And so they're using that as the coping tool. And so if you just remove the coping tool, now that person is left with this unsafe feeling or unsafe experience that they have nothing to use in its place." – Dr. Tara Kemp

What we discuss in this episode:

How an unsafe environment can trigger addictive behavior.
Biological dependency versus addiction.
The role a plant-based diet played in Adam's recovery.
The genesis of The INFINITE Study and what was discovered.
The importance of spirituality in recovery.
The link between a healthy diet and resilience.
How a plant-based diet affects self-esteem.
The power of honesty, self-compassion, and discipline.

Resources:

The INFINITE Study: https://journals.sagepub.com/doi/abs/10.1177/15598276221120227
The INFINITE Study in Psychology Today: Can Plant-Based Diets Help Us Overcome Addiction? | Psychology Today

Dr. Tara Kemp

Dr. Tara Kemp's Instagram: https://www.instagram.com/tarakemp_/?hl=en
Facebook group: Food Freedom & Alignment for Plant-based Women | Facebook
Dr. Kemp's retreat: //www.reconnectcollective.com/
Her podcast: https://www.reconnectcollective.com/podcast

Adam Sud

Adam's website: https://www.adamsud.com/

Instagram: https://www.instagram.com/plantbasedaddict/?hl=en
His nonprofit: https://www.plantbasedforpositivechange.org/

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231 - Your Last Bad Day with Meditation Teacher Michael O'Brien May 24, 2023

Show notes

On a summer morning in 2001, today's guest, Michael O'Brien, had what he refers to as his last bad day. While out on a morning bike ride, an SUV traveling at 40 mph crossed into his lane and struck him head-on, forever altering his life as he knew it. Doctors were shocked that he survived and told him that he'd likely never ride again or even walk with comfort. Yet, in 2022, Michael completed a 41-day, 3,600-mile bike ride across the United States, proving all of them wrong.

Today, Michael is a meditation teacher, author, executive coach, and creator of the Pause Breathe Reflect app, which invites users to meditate and take time out to stop a bad moment from becoming a very bad day.

Tune in to hear the remarkable story of his healing journey, the benefits of being mindful, and how to have a meditation practice yourself! "And I did it for about five minutes, and I was like, oh, that felt good. And then I just set my intentions for the day, like, how did I want to show up? I'm like, okay, get your head on straight. Let's attack this rehab. Let's get better. Let's make progress. So I was still trying to plow forward a little bit as opposed to allowing the day to unfold with a little grace. But it felt good. So the next day, I did it again, and then I did it again, and then I started doing it multiple times throughout the day. And soon enough, I had a mindfulness practice, but I didn't know I had a mindfulness practice." - Michael O'Brien

What we discuss in this episode:

Michael's memories of everything that happened on that life-changing day in New Mexico.
What meditation is, how it was integral to his healing process, and how it helped him "slow down."
His internal transformation after the accident.
How he let go of bad habits.
The benefits of mindfulness.
His recommendations for someone who's starting out with meditation.
The importance of silence.
Tips for dealing with anger and frustration.

Resources:

Michael's website: Pause Breathe Reflect
The app: Pause, Breathe, Reflect - Apps on Google Play
Instagram: Michael OBrien (@pausebreathereflect) • Instagram photos and videos
YouTube: https://www.youtube.com/@pausebreathereflect

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FLASHBACK FRIDAY - From 400 LBS to Climbing Mountains with Tim Kaufman May 19, 2023

Show notes

How does a 400-pound cripple living in constant pain become an avid mountain climber and a triathlete? Here to tell his story and inspire everyone that change is possible is Tim Kaufman. Tim was diagnosed with Ehlers-Danlos syndrome (EDS) in his early twenties and lived in chronic pain most of his life. By the time he was 37, he was addicted to Fentanyl, alcohol, and fast food. Weighing over 400 pounds, Tim could not perform simple daily tasks and was almost immobile. He had lost his interest in life and had almost given up. Losing two people close to their hearts to deadly diseases, Tim's wife feared that he would be the next. That was the turning point for Tim. He started a journey to regain his health, changing one small thing at a time. As a result, Tim is now an athlete who thrives on a plant-based whole food lifestyle and leads a healthy, happy, and active life free of all medications he was once on. He now helps others find health and happiness with the firm belief that "change is out there for anyone."

Tim also wrote the following books:

Fat Man's Essential 40 Plant-Based Recipes: Quick and Easy Plant-Based Food (Fat Man's Recipes Book 1)
Fat Man's Not So Fancy 40 Plant-Based Recipes: Quick and Easy Plant-Based Food (Fat Man's Food Book 2)
Triathlon Training Journal: 90 Days of Journaling

Tune in to hear Tim's powerful and transformative journey in today's episode.

What we discuss in this episode:

Tim shares his condition as a child and how it led him to live a life of physical and emotional pain.
What impact would the same diagnosis have on a person excited to live life? Short answer - it would be like a death sentence.
What was the turning point for Tim?
Tim remembers his experience with the "juice fast" - the first 3 days felt terrible!
When did Tim's reliance on drugs end, and what were the challenges in quitting fast food consumption?
The destructive effects of dairy, the strangest thing about dairy farming, and Tim's relationship with animals before and after becoming vegan.
What attracted Tim to climb mountains?

Resources: