Dr. Michael Klaper returns to the Switch4Good podcast for a conversation that redefines what medicine can achieve when food is placed at the center of care. A physician, educator, and longtime leader in nutrition science, Dr. Klaper has advised NASA on dietary planning for space missions, appeared in documentaries including Cowspiracy, The End of Meat, and What the Health, and authored several foundational books on plant-based health. His latest work, Moving Medicine Forward: What More Doctors Should Know About Nutrition–and How It Can Save Your Life, challenges clinicians and patients alike to recognize food as essential therapy rather than secondary support.

This episode also features special guest host Jane Velez-Mitchell, founder of UnchainedTV, who helps guide a conversation that will leave you with the tools to elevate your health and strengthen your well-being, starting today.

What we discuss:

• Why nutrition remains a blind spot in modern medicine.

• Why pharmaceuticals are often prioritized over dietary intervention.

• How the new food pyramid was actually formed.

• Dr. Klaper's perspective on the Mediterranean diet.

• The most impactful first dietary change you can make to improve your health trajectory.

• The benefits of removing dairy from your diet.

• What drives inflammation and how the inflammatory process contributes to heart disease.

• The power consumers have to drive meaningful change.

Resources:

• Website: Moving Medicine Forward

• Book: Moving Medicine Forward: What More Doctors Should Know About Nutrition―and How It Can Save Your Life

• Instagram: Moving Medicine Forward (@movingmedicineforward) • Instagram photos and videos

• Facebook: Moving Medicine Forward

• Beat Coronavirus with Dr. Michael Klaper – Switch4Good

• UnchainedTV

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"After struggling with health issues for decades and years of doctors and misdiagnoses, I was finally diagnosed with progressive MS and lupus and the only thing that had happened to me was removing dairy. We started working with plant-based doctors, lifestyle medicine doctors, and working with plant-based and vegan chefs. We created a menu of healthy kid friendly meals. Once you know better, you cannot pretend you don't."

What if school could shape not just smarter students, but a more compassionate world?

Today, we're joined by Michele Fasnacht, founder of Solid Rock Community School in Florida, the only K–12 school in the U.S. combining a fully plant-based program, on-site chef, and animal sanctuary into everyday learning.

After overcoming severe childhood trauma and chronic illness, Michele transformed her life and is now redefining education through empathy, conflict resolution, and conscious living. In this episode, we explore what happens when those values move from theory into practice, and how it's changing students' lives inside and outside the classroom.

What we discuss:

• The inspiration behind Solid Rock Community School and the vision that brought it to life.

• What makes the environment at Solid Rock unique and how it differs from traditional education settings.

• Their approach to conflict resolution and how it empowers students to navigate challenges.

• How the school shapes students' communication skills.

• Michelle's journey implementing a fully plant-based meal program: the challenges, the pushback, and the breakthroughs.

• Michelle's personal health transformation after removing dairy from her diet.

• Why the school includes an on-site animal sanctuary and the powerful lessons it teaches.

Resources:

• Solid Rock Community School

• Sanctuary at Solid Rock

• Compassionate Humane Education: https://courses.cheimpact.org/pages/home

• Facebook: Solid Rock Community School | Tarpon Springs FL

• Facebook: Sanctuary at Solid Rock

• PLANT the CHANGE Podcast with Michele Fasnacht - YouTube

• Instagram: Solid Rock Community School (@solidrockcommunityschool)

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"Fiber is the new protein. Don't count your protein grams - count your fiber grams. And if you do that, and you're getting adequate calories, you're going to be fine."

What if aging didn't have to mean slowing down, losing strength, or watching your best years slip into the past? What if the mind and body were capable of far more resilience and longevity than we've been led to believe?

In this episode, two powerhouse voices in human performance challenge the idea that physical and cognitive decline are inevitable. Dr. Sharon McDowell-Larsen, physiologist, coach, and plant-based Ironman athlete, returns to the show alongside Dr. Regan A. Stiegmann, a double board-certified physician, former U.S. Air Force Flight Surgeon, and Director of Lifestyle & Performance Medicine at the HealthONE Family Medicine Residency Program.

Together, they are the co-authors of Staying in the Game, a compelling new book that provides a practical framework for sustaining strength, metabolic health, and mental sharpness across the lifespan.

From protein myths and muscle building to the surprising power of fiber, sleep, and meal timing, this conversation reveals what it really takes to keep the body and brain performing at their best.

What we discuss in this episode:

• How we can preserve our joints and mobility as we age.

• How lifestyle choices influence gene expression.

• Taking supplements versus getting nutrients from food.

• The wide-ranging benefits of getting enough fiber.

• Practical tips for increasing fiber intake without digestive discomfort.

• The origins of the modern push for high protein consumption.

• What happens to the body when protein intake becomes excessive.

• The truth about protein requirements and building muscle mass.

• Strategies to improve cognitive performance.

• Common health and nutrition myths.

Resources:

• Their book: Staying in the Game

• Regan Stiegmann - Rocky Vista University

• Dr. McDowell-Larsen: Fit to Lead

• Sharon McDowell Larsen (@slmlarsen) • Instagram photos and videos

• Dr. McDowell-Larsen's Ironman journey: Shocking Dairy-Free Athletic Performance From A 40-Year Ironman Journey - Switch4Good

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"People have such a negative connotation around cardio. At the end of the day, you can have the flattest stomach, the nicest glutes, and the best biceps in the world but if your heart gives out, you still die. You can have a great body and still die. You need a strong heart to actually enjoy a high quality of life."

If you've ever started a fitness plan with motivation, only to burn out, fall off, and start over again, you're not alone. In this episode, Maxime Sigouin returns to break down why most fitness approaches fail and what actually works for building a strong, lean, resilient body for life.

Drawing on years of experience as a fitness coach, model, and Ironman triathlete, Maxime shares insights from his new book, Forever Fit. He explains how to build muscle, lose fat, improve metabolic health, and stay consistent without extremes, restriction, or burnout.

You'll learn how to rethink protein, cardio, and recovery, and gain actionable guidance from Maxime that you can start applying today to transform your health.

This episode also has a very special treat: We're thrilled to welcome UnchainedTV Founder Jane Velez-Mitchell as cohost with Raphael!

What we discuss in this episode:

• Why Maxime's book stands out in the crowded health and fitness space.

• How calorie deficits relate to fat reduction.

• Hormonal imbalances and aging.

• Strategies to keep workouts stimulating.

• What reverse dieting is, how it works, and what it can do for your metabolism.

• The truth about soy protein and the importance of protein diversity.

• How many days muscles need to recover for optimal growth.

• Why cardio is essential for overall health.

Resources:

• Book: Forever Fit

• Website: Mavy Wellness

• Forever Fit Podcast by Mavy Wellness - YouTube

• Instagram: MAVY Wellness - Become Forever Fit 🌱 (@mavywellness)

• UnchainedTV

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"You're bombarded with all these messages. Try to think of the one that means the most to you. Is it your kid's health? Is it your health? Is it the environment? Is it nutrition? What resonates with you, and helps you make a shift you feel good about?"

The Dietary Guidelines for Americans shape how a nation eats, but the science, politics, and industry forces behind them are rarely discussed.

In this can't-miss episode, renowned nutrition scientist Dr. Christopher Gardner, Professor of Medicine at Stanford University and lead researcher of the Netflix Twin Experiment, pulls back the curtain on the latest update: how it was crafted, what's shifted, and where it diverges from the evidence. Dr. Gardner helps us separate fact from manipulation and noise, and offers practical, realistic takeaways for building a balanced, sustainable way of eating.

What we discuss in this episode:

• Dr. Gardner's experience working on the Dietary Guidelines for Americans.

• What the dietary guidelines would look like if they strictly reflected current scientific evidence.

• The influence of the dairy and meat industries on the DGA.

• Ingredients and additives in processed foods that are designed to drive consumption.

• Tips for improving your diet.

• Research comparing Beyond Meat to pasture-raised organic red meat.

• How much vitamin B12 you actually need.

• Saturated fats in plant foods compared with saturated fats in animal products.

• The potential of diet to reverse harmful health patterns.

Resources:

• Nutrition Studies Research Group | Stanford Medicine

• Instagram: Christopher Gardner (@cgardnerphd) • Instagram photos and videos - https://www.instagram.com/cgardnerphd/

• YouTube: Watch You Are What You Eat: A Twin Experiment | Netflix Official Site

• The Uncompromised Dietary Guidelines for Americans, 2025-2030

• The center for science and public interest: Fuel the fight for safer food!

• Plant-based meat lowers some cardiovascular risk factors compared with red meat, study finds

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Microplastics are everywhere. They're in our oceans, our soil, and even inside the human body. For years, the narrative has been bleak. This is unavoidable. But what if that isn't the whole story?

In this episode, we sit down with Max Pennington, a chemical engineer, entrepreneur, and Forbes 30 Under 30 honoree who decided to take on one of the most overlooked sources of microplastic pollution: our laundry. What started as an experiment in a fraternity basement grew into a patented filtration technology that captures more than 90% of microplastics from washing machine wastewater.

Max shares how curiosity turned into conviction and what it really takes to transform an environmental problem into a scalable solution. We also talk about the hidden ways microplastics enter our lives, what can actually be done to reduce exposure, and why there's real reason to be optimistic about stopping pollution at the source.

If you've ever felt overwhelmed by environmental issues but still hopeful that smart solutions exist, this conversation is for you.

What we discuss:

• The most dangerous form of microplastics.

• What microplastics can do to the human body.

• Practical, actionable steps people can take right now to reduce their exposure.

• The role of fast fashion in accelerating microplastic pollution.

• Why simply switching to 100% cotton clothing is not enough.

• Max's long-term goals and vision for this technology.

Resources:

• https://www.cleanr.life/

• https://www.instagram.com/cleanr.life/

• https://www.facebook.com/CLEANR.life/

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" The sun is not our enemy. It never has been. Most popular sunscreens, they will compromise your skin and actually lead to skin cancer. If we're lathering on or ingesting toxic chemicals, we're going to be compromised."

Today, we're joined by Cheryl Mothes, a Certified Holistic Nutritionist with nearly 30 years dedicated to studying healing with whole foods, helping people of all ages improve well-being and reduce disease risk through diet and lifestyle changes.

She's a graduate of the Institute of Integrative Nutrition, holds a certification from Penn Foster, and was the co-founder and former chef of the first organic, plant-based café in Cape Girardeau, Missouri.

Cheryl brings a rare, big-picture lens to health, connecting the dots between food, stress, environmental exposures, and the everyday habits that quietly influence how we feel. Her approach is practical and grounded. You'll come away with eye-opening realizations and actionable takeaways that stay with you long after the conversation.

What we discuss in this episode:

• How sunlight can support overall health and the best times for beneficial exposure.

• What to know about sunscreen safety and which ingredients raise concern.

• The importance of getting enough vitamin D.

• How mindset influences physical well-being.

• The long-term health impacts of chronic stress.

• Unexpected factors that may be quietly harming your health.

• The health benefits of mushrooms and effective ways to use them.

• Why indoor air quality matters.

• What's really in fragranced products and why many pose health risks.

• Practical strategies to limit chemical exposure while cooking.

Resources:

• http://eatwholeandthrive.com/

• https://www.instagram.com/smokeysdaughter

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"I would rather have a shorter life with cigarettes than a longer life without. Well, that's addictive thinking. You see the dominance of the addictive brain cells in that line of reasoning. That's not frontal lobe dominance. That's the addicted brain cells. And that's why addictions are lethal."

No matter what your relationship to food is, we all live in a world manipulated by an addiction business model. We're constantly confronted with ads for foods that have been designed to make us want more, and it began when the tobacco industry started buying up brands like Nabisco and Kraft Foods. Joan Ifland is an expert in processed food addiction, and her research is both eye-opening and appalling. This is a gripping conversation about the intersections of human behavior, evolution, and modern day consumer habits. What we discuss in this episode:

• The how the addiction business model applies to food

• How we get addicted to foods

• The overlap between tobacco and food

• How to tell if you are addicted to certain foods

• Immersion recovery and practical tips to feel better

• Joan analyzes Dotsie's relationship with food in a group setting

• Follow Joan on Instagram @foodaddictionreset

• Joan's website

• Food Addiction Education Facebook Group

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Our guest today is living proof that anyone can change their life. Alishea Basson was a mom of four and creeping into dangerous territory in regards to her health by the time she was 30 years old. Severely overweight and plagued with seizures and high blood pressure, Alishea decided she couldn't live with her emotional eating self any longer. She educated herself on how to eat healthfully and exercise, eventually adopting a whole foods, plant-based diet. While her family didn't support this choice, Alishea stuck with it. Now 125 pounds lighter and full of energy, Alishea is an inspiration to anyone who thinks they can't. Listen in to learn how this everyday hero made the switch for good, and how you can, too.

What we discuss in this episode:

• Alishea's journey to her rock bottom

• How binge eating stretches your stomach

• How to deal with feelings without food

• Learning what foods are actually healthy

• Transitioning to a plant-based diet

• How to not feel deprived on a whole food, plant-based diet

• Discovering new foods

• Finding a fitness routine that stuck

• How to maintain a healthy lifestyle and parent 5 kids

• How to navigate diet change when your family doesn't support you

• How to cook plant-based efficiently

• Sample of what Alishea eats in a day

• Physical improvements Alishea experienced after going WFPB

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"When I was doing keto, a salad would spike my blood glucose. And this is because of the fat. There was so much saturated fat that my glucose tolerance was diminished. I went from keto to the opposite, the most opposite diet you could ever have: a plant-based diet. My insulin requirements started to come down very fast. I got down to an all-time low."

Diabetes is one of the leading causes of death. It causes kidney failure, lower-limb amputations, and blindness in severe cases. As a person with diabetes, keeping your blood sugar levels within the range recommended by your doctor can be exasperating. That's because many things make your blood sugar levels fluctuate, sometimes unexpectedly. So how does someone with diabetes live a joyful and purposeful life? Let's find out from today's guest, Drew Harrisberg.

Drew is an exercise physiologist, diabetes educator, sports scientist, and most importantly – a happy and healthy guy thriving with type 1 diabetes. His background as a health professional and his triumph with managing diabetes has ignited a passion for sharing everything he knows to inspire, empower and enable people to thrive with Diabetes rather than simply live with it. Drew's Daily Dose is his way of empowering people to take control of their health to live a fuller, happier, and healthier life.

What we discuss in this episode:

• Type 1 vs. Type 2 Diabetes – How do they differ?

• The leading cause of insulin resistance and how it affects the body

• Why is it unhealthy to have too much insulin in the body?

• Drew talks about the time he was diagnosed with type 1 diabetes and how it impacted his life

• How does someone get diabetes, and what is it like living with it?

• Drew explains how exercise and diet help manage and control diabetes

• Keto, Paleo, Plant-Based – Which diets are beneficial for people with diabetes, and why Drew opt to stick with the plant-based diet?

• What does Drew eat on a regular day to support his body's needs as a person with diabetes and an athlete?

• What are the benefits of intermittent fasting to someone with diabetes?

• Drew walks us through his Five Pillars of Health and how he lives a joy-filled life.

• Drew debunks a few Diabetes MYTHS!

• Why Drew enjoys swimming in cold ocean water using the Wim Hof breathing technique

• Drew happily talks about his funny talking dog DENNIS: https://www.youtube.com/watch?v=wGQEBtq5fQM

• There's a lot more in store for Drew as he pursues his passion for singing and songwriting.

• Book mentioned: Sugar Nation by Jeff O'Connell

• Drew Harrisberg TEDx Talk - The Surprising Lesson Diabetes Taught Me: https://www.ted.com/talks/drew_harrisberg_the_surprising_lesson_diabetes_taught_me

• Check out Drew's website: https://drewsdailydose.com/

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When the loudest voices in health are selling confusion, fear, and the next quick fix, it's hard to know what — or who — to trust. That's exactly why conversations like this one matter. Dr. David Katz has spent decades cutting through the chaos with uncommon clarity. A renowned physician, bestselling author, and one of the most influential thinkers in nutrition and preventive medicine, his work has helped millions rethink the very basics of how we eat and how we live.

In this very special episode, he unpacks what determines human health, what real nourishment looks like, and why choosing it now is more radical — and more necessary — than ever. If you've ever wondered what's true, what's marketing, and what actually moves the needle on well-being, this is a must-listen conversation.

What we discuss in this episode:

• The nutrition pattern humans are biologically built for.

• Why fiber is non-negotiable for long-term health.

• Why smart regulations save lives — and what happens when they're missing.

• How Big Food and Big Tobacco use the same playbook to keep us hooked.

• Methylcellulose: what it is, where it comes from, and why it's misunderstood.

• Why beef tops the list as the most environmentally destructive food.

• The fundamentals of longevity that anyone can put into practice.

• The biggest misconceptions most people have about staying healthy.

Resources:

• https://davidkatzmd.com/

• Dr. David L. Katz (@DrDavidKatz) / Posts / X

• How To Eat: All Your Food and Diet Questions Answered: A Food Science Nutrition Weight Loss Book

• About Us - True Health Initiative

• Diet ID

• Yale-Griffin Prevention Research Center

• The Extraordinary Science of Addictive Junk Food - The New York Times

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