Cele mai bune Perfect Plan podcast-uri (2024)

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217. Q&A: Blood Type Diet, Smoothies vs. Juicing & Avoiding Grains 24:54

13d ago24:54

24:54

Today's episode is a Q&A answering some commonly asked questions I get on Instagram. Is there research to support the Blood Type Diet? What is the difference between smoothies and juicing? Should you be avoiding grains in my diet? I share what the literature has to say about each topic and give my personal takeaways to help you live your healthiest…

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216. Walking Episode: Is 10k steps a magic number? Is walking enough for weight loss? Thoughts on the 12-3-30 Trend. 24:15

27d ago24:15

24:15

Today we chat about the simplest topic, but one that there is a lot of questions around: walking as a form of exercise. I always get asked if I get in 10,000 steps a day and I wanted to deep dive on this number to see if it has research behind it and what the science has to say? Is simply walking enough for health benefits and weight loss outcomes?…

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215. Raw Milk: Health Food or Harmful? 28:46

1M ago28:46

28:46

In this episode we dive into what the research has to say about the latest Tik Tok trend of raw milk. From the alleged benefits, nutritional value debate, bacterial content, allergenic effects and more, we compare pasteurized milk to raw milk and what the evidence shows on these claims. I share the key takeaways and talk about whether milk is a hea…

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214. Breast Implant Illness, Holistic Wellness and Turning Pain into Purpose with Karen Koramshai 35:56

2M ago35:56

35:56

In this episode I chat with Karen Koramshai - a chef, model, wellness coach and holistic health practitioner. We talk about her childhood in Brazil, growing up in the UK and working in magazines like Glamour, Harper's Bazaar, and Esquire before her wellness journey began. Karen shares her personal experience with breast implant illness and explanti…

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213. Peanut Butter: Aflatoxins, Regulations, Tips to Stop Mold Growth & Brands to Buy 23:29

2M ago23:29

23:29

In this episode we dive into research on peanut butter and the controversy around aflatoxins. What the research shows, how the FDA regulates toxins, what growers and farmers do to ensure no aflatoxins in the EU and US. Steps to take with nuts and seeds to ensure mold doesn't grow when you are buying at the store or storing them at your house, as we…

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212. Fit for Life: Summary, Takeaways & Food Combining Controversy 31:12

3M ago31:12

31:12

Today's episode is a summary of the famous health book Fit for Life by Harvey & Marilyn Diamond from the 80's. I cover the book's key principles, what the research says around each topic and my personal takeaways on: natural hygiene, high water content food, food combining and fruit consumption. We dive into the controversy around food combining an…

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211. Life Updates: Tattoo Removal, Matcha vs Coffee, Birth Control 29:17

3M ago29:17

29:17

In today's solo episode I thought I would give a life update and share what has been going on in my life: from the tattoo removal process, to my two week matcha experiment and a birth control pill update - we get into everything in my health journey, in hopes it might help yours. I also answer a question on how many date bites are too many date bit…

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210. Do You Need a Multivitamin on a Plantbased Diet? 30:12

4M ago30:12

30:12

You might be wondering if you really need to supplement with a multivitamin on a plantbased diet? In today's episode I am going to break it all down for you: from the key vitamins and nutrients we need to pay attention to and why, how we can get them through food first and what the research shows on supplementation. Plus, do they supplement in the …

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209. An Interview with Me on: The Keto Diet, Protein on a Plantbased Diet, Hormone Health, Fiber Benefits & the 80/20 Method 21:47

4M ago21:47

21:47

This episode is the audio from an IG Live interview with me and Nicole Anderson-James, the founder of Elemental Superfood. Nicole interviewed me on my thoughts and what the research has to say on the following topics: high protein diets, hormone health and how hormones are impacted by plants, tips to transition to a plant-centric diet and how I fin…

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208. Tips to Feel Satiated on a Plantbased Diet 28:33

4M ago28:33

28:33

Today's episode covers the top reasons you might not be feeling full even while eating a healthy diet, along with tips to help you feel satiated. From nutrient absorption, to how processed foods affect satiety, and why hydration and fiber play a role, we cover the key elements to look at if you are experiencing this issue. We also speak about volum…

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207. New Year Q&A: Confidence, SSRIs, Red Light Devices, Workouts & Weight Loss 29:56

5M ago29:56

29:56

Happy New Year! Today I am answering all of your health and wellness questions to help you in setting up your healthiest year yet. From skincare and SSRIs, workouts and weight loss, confidence tips and everything in between - this episode answers everything, backed by science of course. How to work on self confidence? What are your thoughts on SSRI…

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206. Tips to Optimize Brain Health and Prevent Dementia 26:43

6M ago26:43

26:43

This episode shares the top evidence-based tips to optimize your brain health and prevent Dementia / Alzheimer's disease. From what to eat and foods to avoid, to the key nutrients to add into your diet and pay attention to, habits to incorporate and lifestyle factors you can focus on, start improving your cognitive health today. SPONSORS: 20% off y…

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205. Q&A: Castor Oil, Raw Veganism, Tips to Start a Podcast & Autoimmune Health 22:55

6M ago22:55

22:55

Today's episode is a Q&A on some popular health topics you ask about. We cover: Castor oil benefits? Can raw veganism be done healthfully? Tips to start a podcast? Benefits of a plantbased lifestyle on arthritis & fibromyalgia? Caraway Cookware: Up to 20% off your next purchase at Carawayhome.com/PBNP NED CBD: 15% off with helloned.com/plantbased R…

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204. 5 tips to make your home less toxic 28:56

6M ago28:56

28:56

In today's episode I am sharing my top 5 tips to make your home less toxic. From air quality and cleaning products, to dryer sheets, tupperware and cookware, we cover the major items to look at and why. I share my personal tips, what the research has to say and give product recommendations to help you in making the switch as you move towards a less…

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203. Skincare Trends: Colostrum, Face Yoga & Beef Tallow in Skincare 30:58

7M ago30:58

30:58

In this episode I wanted to look into some of the popular beauty and skincare trends we are hearing about from Tik Tok to see if they have any validity behind them. I know we all love skincare and anti-aging so let’s see if there is research to support the latest fads: from taking colostrum supplements, to beef tallow in skincare and whether facial…

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202. Supplement Spotlight: Berberine "Nature's Ozempic" 20:22

7M ago20:22

20:22

This episode is a supplement spotlight on Berberine - touted on Tik Tok as "nature's ozempic". We deep dive on what the research has to say (if anything) on berberine's health benefits: from blood sugar and insulin resistance, to gut health and longevity, lowering cholesterol and weight loss effects. I also share key takeaways and tips if you want …

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201. Healthy Snack Ideas & What to Look for When Shopping 36:01

7M ago36:01

36:01

In this episode I share insight on snacking - is it healthy for us? Do we need to be snacking to boost metabolism? Also we go through healthy snack ideas to provide inspo for you next time you are shopping, from sweet to salty and everything in between. I also share research and support on certain snacks so you are armed with choosing the best opti…

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200. Progesterone, Periods & Pregnancy, with Nutritionist, Sarah Marlette 59:30

8M ago59:30

59:30

In today's episode I sat down with our favorite nutritionist, Sarah Marlette, founder of Nourish Thrive Glow, about everything related to our periods, progesterone and pregnancy. Sarah explains progesterone, its importance, signs of it being low/high, and its relationship to cortisol and thyroid. Foods to eat for healthy hormones, lab testing and h…

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199. Top tips to stay haute & healthy through Fall 35:14

8M ago35:14

35:14

In the episode I share my top five tips to bring with you into fall to ensure you stay fit and healthy through the season. From what we eat daily and foods to limit, ways to boost our immunity, how to set up your days and weeks with the 80/20 method, tips to elevate our self care and lower stress, and prioritizing movement and sleep - we cover ever…

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198. Disordered Eating, Gut & Hormone Health, and Mythbusting Trends with RDN Tamar Samuels, Founder of Culina Health 1:02:09

8M ago1:02:09

1:02:09

Today's episode is an interview with Tamar Samuels, registered dietician nutritionist and co-founder of Culina Health - a personalized, virtual nutrition platform that pairs you with a RD and is actually covered by insurance. Our conversation largely centers around disordered eating, gut health and hormone health, with Tamar sharing tips for listen…

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197. Stop Aging with Glutathione 20:46

9M ago20:46

20:46

Today’s episode is on how to stop aging with glutathione. Hailed as the master antioxidant, glutathione disposes of free radicals that bring on aging and regenerates immune cells. I explain how glutathione fights aging and disease, what the research has shown and the top tips to boost glutathione naturally from a food first and lifestyle approach. …

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196. SAKARA Reset on a Budget, Updated Skincare Routine + Travel Tips 29:10

9M ago29:10

29:10

In this solo episode I share my results from a 5 day SAKARA Gut Reset and give you guidelines, tips and shopping hacks to do your own reset at home on a budget. I also share my updated skincare routine, both day and night, favorite products I believe made changes in my skin and other lifestyle habits that play a role. We also chat on some updated t…

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195. Superfood Spotlight: Honey 26:31

9M ago26:31

26:31

In this episode we summarize the amazing health benefits of honey. From its nutrient profile, to all of its evidence-based benefits: from protecting against Diabetes Type 2, wound healing and weight management, to overall health, colds & coughs we share what the data has to offer. I discuss why vegans avoid consuming honey, what you should know abo…

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194. The Tea on Green Tea: Health Benefits, Choosing Organic, Matcha & more 29:48

10M ago29:48

29:48

This episode is all about drinking green tea for health and longevity. From cancer to anti-aging, heart disease and cognitive decline - there is a plethora of research to support the health benefits of drinking more green tea and we cover them all. We also chat about whether to buy conventional or organic tea when shopping and why, lead contaminati…

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193. Why Adding Greens to Your Diet Will Change Your Life 32:38

10M ago32:38

32:38

Today I discuss how adding in greens on a daily basis can change your life, overall health and everything in between. This is a change I made almost three years ago with adding in the lean green smoothie almost daily and have seen the biggest difference in my health. I share some of the biggest changes you will see incorporating more greens into yo…

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192. Q&A: Botox, Health at Every Size & Tips for Living WFPB when Your Partner Isn't 36:38

10M ago36:38

36:38

Today is a Q&A solo episode on some hot topics, backed by research and providing my personal take and tips. What do I think about Botox? Thoughts on Health at Every Size? Tips for living WFPB with a partner who is omni? I am struggling to resist cheese and unhealthy items and wanting to change that. SPONSORS: Use code “PBNP20” for 20% off your purc…

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191. Battling Breast Cancer, Food as Medicine & Finding Passion through Pain with Spring & Mulberry Founder, Kathryn Shah 44:12

11M ago44:12

44:12

In this episode I sit down with Kathryn Shah, founder of Spring & Mulberry. At the age of 32, after picking up a virus that turned into pneumonia, Kathryn faced death and a few years later was diagnosed with triple negative breast cancer at just 35. Through her health journey she learned that food is medicine and took her health into her own hands …

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190. Tips to Reduce Food Cravings 28:46

11M ago28:46

28:46

This episode focused on food cravings: the science behind why we crave certain foods, how it differs from women to men, myths on nutritional deficiencies causing cravings and TONS of practical tips to help you with food cravings. I also share how my cravings have changed as my diet has shifted, ways to curb sugar cravings and the importance of gree…

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189. Summer Glow Up Guide: Beauty and Wellness Products, Tips & Habits 37:56

11M ago37:56

37:56

In today's episode I share beauty and wellness habits and products to help you live your hautest and healthiest summer. With my high and low product recs, we cover everything from suncare to skincare, haircare, what to eat and drink for weight loss, importance of movement, summer reading tips and everything in between. SPONSORS Use code “PBNP20” fo…

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188. Selecting a Plantbased Protein Powder: Types, Reading Labels and Do We Really Need Them to Thrive? 29:05

12M ago29:05

29:05

Today’s topic is all about choosing a plantbased protein powder to answer all your questions on types, what to look for and avoid, whether we actually need it in our diet and much more. From pea, hemp, mixed, brown rice and soy - we cover the differences between the most common protein powder sources and which have the best nutritional profile. I w…

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187. The SALT Episode: Healthiest Options, Health Benefits & the Truth on Supplements 24:24

12M ago24:24

24:24

This episode is all about SALT. How to choose the healthiest option, why we need sodium in our diets and its health benefits, as well as why certain types of sodium are linked to health issues - so you can make the healthiest choices. From table salt, to sea salt and Himalayan salt, we deep dive into each providing you with tangible tips when choos…

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186. Q&A: Eczema Tips, Gaining Weight on a Plantbased Diet & Are Oats Healthy? 30:20

1y ago30:20

30:20

In this episode I answer your questions backed with research on: tips for healing eczema and what influences it, how to healthily gain weight on a plant based diet without relying on processed foods, and the research on oats and whether they are a health promoting food. Elemental Superfood: Visit elementalsuperfood.com and use code PBNP for 15% off…

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185. How Food Affects Autism, Listening to Your Intuition and the Power of Nutrition to Heal with Elemental Superfood Founder, Nicole Anderson-James 45:19

1y ago45:19

45:19

In today's episode I chat with Elemental Superfood founder Nicole Anderson-James. From an unhealthy childhood - to discovering the power of nutrition to help heal her daughter from food allergies and autism - Nicole shares her journey from creating raw desserts in LA to building a superfood bar business. We discuss autism and how food affects sympt…

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184. Trader Joe's shopping tips & easy plantbased dinner ideas 28:04

1y ago28:04

28:04

In this episode I walk you through the typical items I pick up at Trader Joe's outside of fresh produce; from dry goods and condiments, to snacks and frozen items. I share why I choose certain items and skip others to educate you along the grocery trip. For when you don't feel like cooking, don't enjoy it or simply have no time on your hands - I al…

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183. Tips to Drink Alcohol More Mindfully with Figlia Founder, Lily Geiger 30:28

1y ago30:28

30:28

In this episode I chat with Lily Geiger - the 25-year old founder of the non-alcoholic aperitivo brand Figlia - which has been featured in VOGUE, NYT and WSJ. Whether you are interested in drinking more mindfully, are sober curious or just wanting to lessen your drinking this episode is for you. Lily shares her story and the catalyst to creating a …

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182. Influencers quitting veganism. An evidence-based review of symptoms and tips for a sustainable lifestyle. 50:08

1y ago50:08

50:08

In this episode we talk about the trend of influencers quitting veganism from a non judgmental place. I cite the common symptoms mentioned when people stop being vegan and use science to illustrate how many times health issues can be attributed to so much more than diet alone. We discuss genetics, restriction and disordered eating, gut and mental h…

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181. the amazing health benefits of pomegranates 22:02

1y ago22:02

22:02

Today's episode is on all of the amazing health benefits of pomegranates - from helping arthritis and fighting cancers, to improving heart health and gut health, plus providing anti-aging benefits for our skin - these little seeds pack a powerful health punch. Backed by science (always) we cover how to incorporate pomegranate seeds into your diet, …

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180. legumes episode: health benefits, weight loss, digestion tips & lectins 24:18

1y ago24:18

24:18

This episode is focused on legumes. Sounds simple enough, but so many are afraid of incoporating them into their diets so we get into it today to inform you to help you live your healthiest life possible. We chat about legume's nutritional benefits and science-backed health benefits from heart health to cancer, plus how they aid in weight loss. For…

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179. post travel recap: 10k steps, limiting alcohol, eating plantbased and tips for a healthy mindset 24:08

1y ago24:08

24:08

In this week's episode I talk all things post travel: from eating plantbased in Australia and my in-flight tips, to why I chose to limit alcohol on vacay. I provide insight on my daily travel workouts, what the research says about 10k steps a day, plus why what you consume (shows, podcasts, tv, books) is important for your overall health. Take 20% …

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178. Q&A: Self Tanner, Protein Amounts, Retinol, Getting Your Steps, Avoiding Cheese, Estrogen Dominance & more 18:02

1y ago18:02

18:02

This episode is a Q&A where I answer your questions from Instagram. From clean self tanners and fear of not eating enough protein, to low caloric beverages, thoughts on retinol, going sugar free, how many steps for a workout, the willpower to avoid cheese and estrogen dominance - we cover it all. Sproutliving.com: PBNP20 for 20% Athletic Greens: 1 …

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177. Healthier Hacks at Starbucks 24:23

1y ago24:23

24:23

This episode will help you navigate Starbucks to make healthier choices for your drinks and food. From knowing the sugar content in seasonal beverages, the healthiest plantbased milk options to choose from, my personal hacks and tips to ordering, and the drinks to just skip on the menu and WHY - this episode is a great resource for the next time yo…

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176. Things I Would Never Do on My Fitness Journey 25:51

1+ y ago25:51

25:51

Today is a solo episode where we chat 5 things I would never do on my fitness journey to help inspire and provide a different perspective to help you on your own wellness path. From rest days and assigning morality to food, to lower intensity workouts and listening to your intuition - I share my top tips to help you with food freedom, stressing les…

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175. Plantbased on a Budget with Toni Okamoto: Meal Planning, Grocery Shop Tips, Couponing and more 43:18

1+ y ago43:18

43:18

Toni Okamoto is an author and the founder of Plantbased on a Budget, the popular website and meal plan that shows you how to save money while eating veggies. In this episode Toni offers actionable tips to buying nutritious, cheaper plantbased food as well as couponing hacks, time saving and food waste strategies. In 2023 as inflation rises, Toni of…

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174. Post Birth Control Pill Update: Endometriosis, Organic vs. Non Organic Feminine Products & Complex Carbs 32:36

1+ y ago32:36

32:36

In this episode I share a three month update since quitting the birth control pill. From how I have been feeling, insight on endometriosis symptoms, how I track my cycle, and the research on organic vs. non organic feminine products. I also get into my thoughts on the loss of a period, the importance of complex carbs for women and ways I support my…

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173. Lemon Balm Benefits 19:05

1+ y ago19:05

19:05

This episode is all about the amazing health benefits of lemon balm. From anxiety and depression, to sleep, digestion and alleviating PMS symptoms - this small herb has some powerful potential effects shown in research. One of the first studies I ever came across on lemon balm was its positive effects on dementia and Alzheimers patients, so I have …

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172. Q&A: My Workout Routine, Calories & Fiber, Top Beauty Products, Portion Control and more 22:11

1+ y ago22:11

22:11

Today is a solo episode where I answer your questions from Instagram. From beauty tips like my favorite mascara, foundation and ice rollers, to my current workout routine and favorite dessert at the moment I share everything. We get into how many calories I consume in a day, how to prioritize fiber needs, the best way to get broccoli sprouts and my…

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171. Tammy Fender, the OG Holistic Skincare Expert, on Living a Holistic Lifestyle and Tips to Naturally Slow Aging 45:23

1+ y ago45:23

45:23

Today's podcast guest is Tammy Fender, known among beauty editors and celebrities - from Gwyneth Paltrow to Julianne Moore - as the holistic skin guru. Tammy shares her journey with us starting at a cosmetics counter and researching the labels and ingredients, to researching and finding the answers in plants and nature over 25 years ago. She then b…

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170. Why Diets Fail, Unsubscribing from Diet Culture & Tips for Sustainable Weight Management 27:23

1+ y ago27:23

27:23

In today's episode we are tackling diets; from my history with dieting, the reasons fad diets don't work and fail US (not the other way around), what the research on diets shows and why some of the lifestyle "diets" can actually work versus restrictive diets. For those who don't diet, we discuss diet culture - what it entails and why you might be p…

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169. Are Candles Toxic? 19:46

1+ y ago19:46

19:46

In this episode we are covering a trending topic in the wellness space to review the research on whether conventional candles in our homes are actually toxic to us. We cover the chemicals put off by paraffin candles and whether they are harmful to us, if we should be worried about heavy metals in candle wicks, incense burning and health issues, plu…

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168. Are Eggs Healthy or Harmful? 26:37

1+ y ago26:37

26:37

Happy New Year! In today's episode I am deep diving on eggs and whether they are healthy or harmful? You will learn about the health issues associated with egg consumption, from diabetes to cancer, so you can make the choice for yourself if you want to consume eggs, limit them or say no all together. I share the research on both sides and get into …

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