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Plant-Based Diet

Plant-Based Diet

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 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? Subscribe 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 Alimentation et vin Art Cuisine Hygiène et vie saine
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    Épisodes
    • 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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      To become a podcast supporter, click here.

      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 min
    • 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

      Please consider supporting us on Buy Me a Coffee.

      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 min
    • Easy Energy Ball Recipe with Emmanuelle Bonham, Part 2

      Easy Energy Ball Recipe with Emmanuelle Bonham, Part 2
      Sep 19 2025
      Looking for a delicious, no-fuss snack that fuels your day and fits your plant-based lifestyle? Emmanuelle Bonham shares her go-to energy ball recipe – a perfect blend of nourishment, simplicity and feel-good ingredients. Whether you need a pre-workout bite, a mid-afternoon pick-me-up, or a kid-friendly treat, this is your new favorite recipe. Bonus: no oven required!

      CREDITS:
      Executive Producer and Host: Esther Garfin
      Sound Recording and Editing: Will Crann

      ©2025 Alternative Food Network Inc.

      RECIPE (Courtesy of Emmanuelle Bonham)

      Energy Balls – Nut-Free Option Included

      🛒 Ingredients (Metric)
      · 130 g oat flour (or rolled oats if you like a chewy texture)
      · 40 g chia seeds
      · 40 g flaxseeds
      · ½ tsp salt
      · 85 g high quality maple syrup
      · 180 g smooth peanut butter (or sunflower seed butter for nut-free)
      · ½ tsp vanilla extract

      🛒 Ingredients (US/Canada Cups)
      · ½ cup oat flour (or rolled oats if you like a chewy texture)
      · ¼ cup chia seeds
      · ¼ cup flaxseeds
      · ½ tsp salt
      · ¼ cup high quality maple syrup
      · ¾ cup peanut butter (or SunButter)
      · ½ tsp vanilla extract

      Instructions
      1. Mix dry: In a large bowl, combine oats, chia, flaxseeds, and salt.
      2. Add wet: Stir in maple/honey and peanut/sunflower butter until fully combined.
      3. Add vanilla: Mix in vanilla extract. Chill for 20–30 minutes if mixture is too soft.
      4. Shape: Roll into 22-23 balls (approx. 20 g or 1 tbsp each).
      5. Chill: Refrigerate for 1 hour to firm.
      Storage
      · 1 week at room temp
      · 2 weeks in the fridge
      · 3 months in the freezer

      To support our show, please consider "buying us a coffee" at https://buymeacoffee.com/alternativefoodnetwork

      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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      10 min
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