Switch4Good

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**Switch4Good**

Olympic medalist Dotsie Bausch, alongside celebrity chef and longevity expert Raphael Wrobel, take listeners on a transformative journey toward optimal health and performance through food and lifestyle choices.

Do you want to feel healthier, stronger, and more energized? A truly vibrant life is shaped by what we eat and how we live. Wellness is not defined by appearance or performance metrics, but by sustained energy, resilience, and overall quality of life.

Tune in as they guide listeners of all ages through thoughtful conversations about food, longevity, and sustainable habits that support lasting health and vitality.

Grounded in lived experience, professional knowledge, and decades of learning, Dotsie and Raphael talk with leading physicians, nutrition experts, athletes, and innovative thinkers. Every episode delivers usable insights, fresh ways of thinking, and realistic tools to help you make confident decisions and create a more healthy and fulfilling life.

Be inspired. Join the Switch4Good movement.

Latest Episodes:

50 - Audrey Dunham: The Secret is in the BEANS! Nov 27, 2019

Show notes

Health fanatics will often tell you that things like salmon and eggs are the way to go if you want to eat healthy.

But even simple iceberg lettuce has more antioxidants and fiber than both.

It's simple: going plant-based is worth it, not only for animals, but also for your own health.

Here to prove that is today's guest, Audrey Dunham, a former fitness competitor turned actress, recipe developer, and owner of Peanut's Bake Shop. The Bake Shop offers exceptionally delicious and high-quality cookies that are 100% vegan, gluten-free, and made from non-GMO ingredients.

Dotsie and Alexandra sit down with Audrey as she shares her journey of going from a vegetarian diet to eating entirely plant-based and opening the Bake Shop to make vegan goodies accessible to as many people as possible.

She also shares how intuitive eating and books like French Women Don't Get Fat and How to Have Your Cake and Your Skinny Jeans Too helped her reconnect with herself after moving away from the professional fitness world.

Tune in to hear how Audrey is having her cookies and her health too, and how you can join her.

What we discuss in this episode:

- From starring in fitness competitions to becoming a mom of twins and Bake Shop owner

- How Audrey found balance and repaired her relationship with food after leaving the fitness world

- Protein-rich foods vs. fiber-rich foods: Which is more important and why?

- It's in the BEANS! Tips on making dishes and tasty snacks from beans

- What to do when you're eating out and they serve you bread

- Audrey shares what When Your Eat at the Refrigerator, Pull Up a Chair by Geneen Roth taught her about intuitive eating

- How Audrey is raising her twin boys as vegans

- The vegan food show that could have been

- Follow Audrey Dunham on Facebook at @AudreyEDunham, on Twitter at @AudreyEDunham, and on Instagram at @audreyedunham. Check out her videos on YouTube at Audrey Dunham and her website at AudreyDunham.com.

- To support our mission to educate, inspire, and embolden the world to lean into eating plants instead of baby cow growth food, donate today to spread the word.

Connect with Switch4Good

- Youtube: https://www.youtube.com/channel/UCQ2toqAmlQpwR1HDF_KKfGg

- Facebook: https://www.facebook.com/Switch4Good/

- Instagram: https://www.instagram.com/switch4good/

- Twitter: https://twitter.com/SwitchForGood

- Website: switch4good.org

- Support Our Cause: https://switch4good.org/support-us/

49 - How to Lose Weight Without Dieting with Dr. Michael Greger Nov 20, 2019

Show notes

There are so many reasons people want to lose weight.

Whether they're influenced by social media, or are driven to live a healthier lifestyle, people are becoming increasingly caught up in dieting trends.

Keto and Paleo have become a couple of the go-to choices for people looking to shed a few pounds, but are they actually good for you?

Today's guest is Dr. Michael Greger, the physician behind the popular site NutritionFacts.org and the author of the New York Times Bestseller, How Not To Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease.

Dr. Greger, Dotsie, and Alexandra dig into the science behind plant-based diets being the best option when trying to lose weight while keeping your mind and body healthy.

You'll also get a peek into the contents of How Not to Die and the tools you can use to start making healthier choices today.

What we discuss in this episode:

- Dr. Greger's objective when he wrote How Not to Die

- The positive effects microbiome-friendly diets have on your mind and body

- Why the low-carb diet has been around since the mid-19th century

- The most important food you should give up if you want to rebuild your gut microbiome: Is it dairy or processed meat?

- Dr. Greger discusses the critical differences between plant-based protein and animal-based protein

- Why you should have a TreadDesk, and how it prevents crippling your artery function caused by prolonged sitting

- Dr. Greger's Daily Dozen app, available in the Google Play Store and App Store, that allows you to track your food intake

- The 17 factors that need to be incorporated into your lifestyle for losing weight

- Some of the 21 tweaks that you can make when preparing your food at home to complement the Daily Dozen challenge

- Missy and the Purple Nails story (read it yourself at the beginning of chapter 9 in How Not to Die)

- Follow Dr. Michael Greger on Facebook at @NutritionFacts, on Twitter at @nutrition_facts, and on his website at Dr.Greger.org.

- To support our mission to educate, inspire, and embolden the world to lean into eating plants instead of baby cow growth food, donate today to spread the word.

Connect with Switch4Good

- YouTube: https://www.youtube.com/channel/UCQ2toqAmlQpwR1HDF_KKfGg

- Facebook: https://www.facebook.com/Switch4Good/

- Instagram: https://www.instagram.com/switch4good/

- Twitter: https://twitter.com/SwitchForGood

- Website: switch4good.org

48 - From Binge Eater to an Ultra-Runner with Ryan Duff Nov 13, 2019

Show notes

According to ANAD, at least 30 million people of all ages and genders suffer from an eating disorder in the United States.

No matter what type of addiction you have, it's difficult to confront when you've hit rock bottom and are in desperate need for a change.

Today's guest is Ryan Duff, the winner of Switch4Good's recent contest that asked listeners to submit their own stories of overcoming personal challenges.

Ryan is a medical student and a recreational ultra-endurance runner, but more impressive than his academic and athletic achievements is his story of overcoming an eating disorder.

Dotsie and Alexandra talk with Ryan about his struggle from anorexia to binge eating, and how he's overcome those hurdles by shifting to a plant-based diet.

They discuss the underlying causes of eating disorders, coping mechanisms, and the holistic impact of veganism for your physical and mental health.

Plus, find out where you can get Bee Free Honee, made from apple juice, and Alexandra's favorite caramel-tasting Bahri dates.

After you listen to Ryan's inspiring story, check out the Switch4Godd blog to read more about his path to recovery.

What we discuss in this episode:

- What inspired Ryan to fully commit to a plant-based diet

- Ryan's relationship with food growing up and how he succumbed to an eating disorder

- What The Lost Connections and Chasing the Scream by Johann Hari can teach us about addiction and depression

- How the books Brain Over Binge by Kathryn Hansen and Rational Recovery by Jack Trimpey helped Ryan conquer his eating disorder

- Ryan's path to recovery, his daily nutrition plan and meal tips for runners

- The status of the medical field in terms of knowledge about nutrition and how Ryan plans to shift people's mindset about the benefits of eating a plant-based diet

- Follow Ryan Duff on Instagram at @unleashtheduff or on Twitter at @ryanduff11. Check out his blog at unleashtheduff.com

- To support our mission to educate, inspire, and embolden the world to lean into eating plants instead of baby cow growth food, donate today to spread the word.

Connect with Switch4Good

- YouTube: https://www.youtube.com/channel/UCQ2toqAmlQpwR1HDF_KKfGg

- Facebook: https://www.facebook.com/Switch4Good/

- Instagram: https://www.instagram.com/switch4good/

- Twitter: https://twitter.com/SwitchForGood

- Website: switch4good.org

47 - The Truth About Elephant Exploitation with Ashley Bell Nov 06, 2019

Show notes

A lot of well-meaning people having riding an elephant as part of their bucket list.

One popular destination for this activity is Thailand, where tourists can spend their vacation watching elephant shows, getting up close to the animals, and riding on their backs.

What a lot of these tourists don't know is the suffering these elephants endured to be used for their amusement.

Today's guest is Ashley Bell, who has appeared in several films and television shows. She made her major feature film debut as Nell Sweetzer in The Last Exorcism, which garnered her a nomination for Best Supporting Actress. She also gave a brilliant performance in Psychopaths and has been featured as a voice actress in several popular video games.

But in 2018, Ashley stepped behind the camera for Love & Bananas: An Elephant Story. She wrote and directed this groundbreaking documentary that follows her daring 48-hour mission across Thailand to rescue a 70-year-old elephant from slavery.

Ashley sits down with Dotsie and Alexandra to discuss the disturbing reality behind elephant exploitation, the inspiration behind Love & Bananas, and how she combines her platform with her passion for animal activism.

What we discuss in this episode:

- How meeting Lek Chailert inspired Ashley to make Love & Bananas: An Elephant Love Story

- What's causing elephant populations to drop?

- Why African elephants are being poached, and how they're evolving to save themselves

- The "crush box": The disturbing method behind elephant training that you've never heard of

- Why Ashley made Love & Bananas, how it's changing the lives of elephants in captivity, and what you can do to help

- The bill that is currently being pushed to free Billy and move him to a PAWS Wildlife Sanctuary

- How circuses like Ringling Bros and Barnum & Bailey are finally closed but have turned into supposed conservation centers

- Follow Ashley on Instagram at @AshleyMichaelBell, on Facebook at @AshleyMichaelBell, on Twitter at @AshMichaelBell, on the

Love & Bananas website

- To support our mission to educate, inspire, and embolden the world to lean into eating plants instead of baby cow growth food, donate today to spread the word.

Connect with Switch4Good

- YouTube: https://www.youtube.com/channel/UCQ2toqAmlQpwR1HDF_KKfGg

- Facebook: https://www.facebook.com/Switch4Good/

- Instagram: https://www.instagram.com/switch4good/

- Twitter: https://twitter.com/SwitchForGood

- Website: switch4good.org

46 - Ditch Your Diet with Jenna Hollenstein Oct 30, 2019

Show notes

A lot of people who are self-conscious about their bodies tend to fall into dieting cycles and find themselves confused about what their bodies really need.

What kind of calorie count should you maintain? How much protein should you eat? When does your diet become something more sinister?

Today's guest is Jenna Hollenstein, an author and registered non-diet dietitian who helps people who are struggling with chronic dieting, disordered eating and diagnosed eating disorders.

Jenna joins Dotsie and Alexandra to share how she helps her clients find a greater sense of peace and wellness through a non-diet approach.

They also talk about how people's relationship with food stems from segregating the body and how you can recover from that division.

Tune in to hear how Jenna replaces dieting with healing, what you need to know about Intuitive Eating, how to help your children develop good eating habits and more.

What we discuss in this episode:

- What you need to know about daily protein requirements

- How Jenna's upbringing encouraged her to become a dietitian

- The effects of repressing your needs and desires, how they reemerge as something else, and other insights from Caroline Knapp's Appetites

- How various cultures look at food differently and the relationship most Americans have with food

- Jenna's practice based on Intuitive Eating, and the three principles you derive from the habit

- The physiological consequences of Sensory Specific Satiety

- Jenna's role as a health coach and dietician towards her client

- The benefits of including children in their feeding process, as told by Ellyn Satter in her Division of Responsibility model

- Follow Jenna Hollenstein on Instagram at @jennahollenstein, on Twitter at @JennaHollens, or on Facebook at @jhollenstein. Check out her website at eat2love.com.

Connect with Switch4Good

- YouTube: https://www.youtube.com/channel/UCQ2toqAmlQpwR1HDF_KKfGg

- Facebook: https://www.facebook.com/Switch4Good/

- Instagram: https://www.instagram.com/switch4good/

- Twitter: https://twitter.com/SwitchForGood

- Website: switch4good.org

FLASHBACK FRIDAY - Dr. Milton Mills, MD: Dairy Is Not a Health Food Oct 25, 2019

Show notes

"It is absolutely unnatural and unnecessary for adult humans to be consuming the milk of another species. It's unnatural and it's unhealthy." - Dr. Milton Mills, MD

Most doctors receive less than 24 hours worth of nutrition education during their four years of medical school; they prescribe pills and surgeries without first looking at their patients' diet.

For Dr. Milton Mills, this is not the case. A critical care physician working at an ICU, Dr. Mills is no stranger to patients suffering from advanced stages of chronic disease. His first recommendation? Ditch dairy. He is on a mission to educate the public about the consequences of dairy - to both individual health and that of society.

He supports his claims with medical evidence, and we take a deep dive into exactly why dairy is so harmful. He is truly passionate about this topic, and it was a pleasure to sit down with him and learn so much.

What we discuss in this episode:

- Health risks of consuming dairy, including acne, digestive problems, osteoporosis, and certain cancers.

- Lactose intolerance and people of color.

- Government involvement in the dairy industry and dairy promotion.

- The Physicians Committee for Responsible Medicine.

- The Blue Zones

- NutritionFacts.org YouTube for science-backed, easily digestible, and subject-specific videos on health and the benefits of a plant-based diet.

Connect with Switch4Good

- YouTube: https://www.youtube.com/channel/UCQ2toqAmlQpwR1HDF_KKfGg

- Facebook: https://www.facebook.com/Switch4Good/

- Instagram: https://www.instagram.com/switch4good/

- Twitter: https://twitter.com/SwitchForGood

- Website: switch4good.org

45 - James Marin: Bettering Your Health with Environmental Nutrition Oct 23, 2019

Show notes

Although food has incredible healing power, there is more you should be doing to take care of your body holistically.

Beyond helping his patients transition to a whole-foods, plant-based diet to fight disease and improve their guts, James Marin is an expert at bettering health from all angles, including by eliminating environmental toxins.

James is a Registered Dietitian and Environmental Nutritionist who, along with his wife Dahlia, specializes in preventing and healing diabetes, auto-immune diets, gastrointestinal treatments, and pediatric nutrition.

He says that there are three levels of health, all of which work together to keep your body working the way it's meant to.

He joins Dotsie and Alexandra to explain the different levels of health, the impact the environment has on your body, and what you can do to ensure longer-term health.

You'll hear his how he treats disease by focusing on the cause over symptoms, why it's necessary for you to pay attention to GMOs and chemicals in your food, and why you need to be part of environmental activism.

Tune in to hear actionable advice that will empower you to take control over the entire picture of your health.

What we discuss in this episode:

- Is a low-carb diet the best option for Type II diabetics? Hear why James Marin believes treatment needs to go beyond limiting symptoms, plus the hidden dangers of a long term keto diet

- Are all sugars bad? The big difference between processed sugar and sugar you find in whole foods

- James's plant-based food pyramid that makes it even easier to eat healthfully

- The three layers of health and why we can't ignore the effects the environment has on our gut health

- Why a vegan diet on its own might not be healing your body, and how you can ensure you're taking care of all three levels of health

- The secret to washing your fruits and vegetables if you want to avoid dangerous chemicals

- Breast milk as a medium to transfer data: What we're putting into our bodies when we drink cows' milk that has bioaccumulated PCBs and PBDEs

- The major difference between selective breeding and genetic modification -- and why the latter is so dangerous

- You can be part of the solution: What you can do to advocate for a healthier future

- Follow James on Instagram at @marriedtohealth, on Twitter at @marriedtohealth, on Facebook at @MarriedToHealth, at YourGutConnection.com, and at MarriedToHealth.com.

Connect with Switch4Good

- YouTube: https://www.youtube.com/channel/UCQ2toqAmlQpwR1HDF_KKfGg

- Facebook: https://www.facebook.com/Switch4Good/

- Instagram: https://www.instagram.com/switch4good/

- Twitter: https://twitter.com/SwitchForGood

- Website: switch4good.org

44 - The Science of Getting Swole on a Plant-Based Diet with Derek Tresize Oct 16, 2019

Show notes

Is it possible to make massive muscle gains without any animal products? How can you shed those last few pounds without relying on boring meals high in animal protein and low in carbs?

The guest in today's episode can teach you how to do both.

Derek Tresize made the switch over a decade ago when his now-wife took a break from her role as Guild Master in their World of Warcraft game to school him on the evidence supporting a plant-based diet.

As a B.S. in Biology, he dug into research and was convinced by the works of Drs. T. Colin Campbell and Joel Fuhrman to try a thirty-day plant-based challenge. Now he's a certified plant-based nutritionist, personal trainer, competitive vegan bodybuilder, and author of Vegan Muscle and Fitness.

Derek joins Dotise and Alexandrea today to share the science behind both building muscle and getting lean with the help of a plant-based diet.

He busts the protein myth, breaks down the fear of soy and estrogen, and gives excellent advice for anyone looking to cut animal products from their diet.

Plus, you'll hear this fitness and family fanatic's secrets for gaining weight, dropping fat, and raising two healthy vegan children.

What we discuss in this episode:

- Dotsie's top three dairy-free coffee creamers you have to try, including her favorite Silk Vanilla Soy Creamer

- The one piece of scientific evidence that was most convincing for Derek to make the switch

- How Robert Cheeke encouraged Derek to compete in bodybuilding competitions as a vegan

- Are you afraid of the estrogen in soy? Check out this biologist's perspective

- Derek's secret weight gain weapon, and the plant-based alternative to chicken and rice

- Why you need to be weight training, even if your goal is to get lean -- plus, hear how it can help your bone health

- The two pieces of advice Derek gives his clients who are looking to go plant-based

- Busting the protein myth: Why you don't need to worry about protein when you eat plant-based whole foods

- Tips for feeling full while cutting calories, plus Alexandra's secret to thick, creamy smoothies

- Follow Derek on Instagram at @veganmuscleandfitness, on Facebook at @veganmuscle, on Twitter at @veganmuscle, and grab the How to Gain Muscle and Lose Body Fat on a Whole Food Plant Based Diet ebook at VeganMuscleAndFitness.com.

Connect with Switch4Good

- YouTube: https://www.youtube.com/channel/UCQ2toqAmlQpwR1HDF_KKfGg

- Facebook: https://www.facebook.com/Switch4Good/

- Instagram: https://www.instagram.com/switch4good/

- Twitter: https://twitter.com/SwitchForGood

- Website: switch4good.org

43 - Fed Up and Fighting Food Injustice with John Lewis Oct 09, 2019

Show notes

Fighting for justice on our plates goes beyond fighting for the rights of animals.

Between the implications of the USDA dietary guidelines for people of color, the disparity in food access and education, and gentrification pushing low-income neighborhoods deeper into food deserts, we have to confront the food injustice faced by our human neighbors too.

John Lewis, also known as the Badass Vegan, didn't see a mango or fresh avocado until he moved from Furguson, Missouri to Miami to pursue his MBA. After his mother was diagnosed with cancer, he threw himself into research that revealed a troubling connection between animal protein and the illness.

While he's joined his love for health and fitness with his business savvy to create VeganSmart, a plant-based protein shake company, he's also digging into the darker side of food.

John has teamed up with Keegan Kuhn of What the Health and Cowspiracy to confront food racism through the lens of hip-hop and urban culture in the upcoming documentary, Hungry for Justice.

He joins Dotsie and Alexandra in this episode to explore how communities are being left behind in the fight for health and wellness.

You'll hear how certain populations are being underserved and overlooked when it comes to autonomy over their health -- and what you can do to help.

What we discuss in this episode:

- Dotsie's trip to Washington, D.C., where she spoke to encourage the USDA to remove dairy from the food pyramid

- Are we confusing what's normal with what's right? How John's perspective of food evolved between his move to Miami and meeting with the doctor who encouraged him to try vegetarianism

- The diagnosis that rocked John's world and challenged him to research lifestyle versus genetic diseases

- John's journey ditching dairy for good and how he's encouraging others to make the switch

- The impetus for creating Hungry for Justice, the documentary exploring food deserts, racism, and injustice through the lens of hip-hop and urban culture

- Food racism and dairy: Racial disparities in our ability to digest cows' milk, and why more people of color are "lactose normal"

- Category Killers: How chain store giants are proliferating the effects of food injustice

- Understanding the intersection between race and food, and why it's so important for more privileged voices to speak up against food injustice

- Follow John on Instagram at @badassvegan and on his website at BadAssVegan.com, or email him at John@BadAssVegan.com

Connect with Switch4Good

- YouTube: https://www.youtube.com/channel/UCQ2toqAmlQpwR1HDF_KKfGg

- Facebook: https://www.facebook.com/Switch4Good/

- Instagram: https://www.instagram.com/switch4good/

- Twitter: https://twitter.com/SwitchForGood

- Website: switch4good.org

42 - Liberate Yourself for More Effective Activism with James Aspey Oct 02, 2019

Show notes

Once you've experienced true fear and suffering, it's hard to ignore the agony and trauma of others.

James Aspey was diagnosed with cancer at only 17 and was told he'd be dead in six weeks if he didn't start chemotherapy immediately.

After three years of treatment, he'd gained 50 pounds and developed a severe binge eating disorder.

As he worked to find peace and healing through the principles of Vipassana meditation, he was exposed to the realities of the meat and dairy industries.

James made vows to resist the impulses of his bulimia, to never consume animal products again, and to stay silent for 365 days to raise awareness and promote peace over violence.

He joins Dotsie and Alexandra in this episode to share how making the switch has been spiritually liberating and has allowed him to live truly aligned with his values.

You'll hear how he broke out of his food addiction, his tips for transitioning to veganism, and why it's so important to be part of animal activism outside of your personal plate.

What we discuss in this episode:

- The article recently published in a New York university's Women's and Gender Studies journal that's calling out the sexual abuse of dairy cows

- James's story of being diagnosed with cancer at 17 and dealing with three years of treatment

- How eating out of boredom and a need for pleasure led to a serious binge eating disorder

- How a Vipassana meditation course and a book by Jennifer Taitz gave James the tools he needed to break free from his bulimia

- Why James took a vow of silence, a vow to stop purging, and a vow to never consume animal products again

- James's tips for anyone wanting to cut animal products out of their life

- The four must-watch documentaries James recommends if you want to understand the importance of going vegan: Forks Over Knives, What the Health, Cowspiracy, and Dominion

- Why it's important to have compassion for people who have been socialized to reject plant-based diets, and how to be empathetic to anyone who has yet to make the switch

- If you want to liberate animals you must first liberate yourself: Hear how to free yourself by accepting negative sensations

- Follow James on Facebook at @JamesAspeyActivism, on YouTube at James & Carly, on Instagram at @jamesaspey, and on his website at jamesaspey.com.au.

Connect with Switch4Good

- YouTube: https://www.youtube.com/channel/UCQ2toqAmlQpwR1HDF_KKfGg

- Facebook: https://www.facebook.com/Switch4Good/

- Instagram: https://www.instagram.com/switch4good/

- Twitter: https://twitter.com/SwitchForGood

- Website: switch4good.org