"I have wondered if heart attacks could be an issue because it is a shock to the body when you walk into a cold shower. I don’t know. When you did those plunges, did you sort of slowly go in, or did you go in all at once because it’s easier that way?" -Alexandra Paul

"No. I go all in, all at once. For me, if I do the gradual process—where I’m just dipping a toe in, literally just dipping a toe in—the feedback that my mind will give me is: ‘Danger, danger, danger. Do not do this.’ So I do it because I want to override that fear response and the danger signals that my brain is telling me. And I’m grateful. I’m like, ‘Thank you so much for those signals. You’re working. Excellent. And we’re going to go and do this.’ So I will literally just go right in…" -Jason Wrobel

In this episode, Alexandra and Jason dive into the hot and cold of wellness—literally, exploring the pros and cons of cold plunging, from its potential benefits for mental health, inflammation, and immunity to the risks you should know before taking the plunge. They also tackle the rise of superbugs, antibiotic resistance, what’s causing it, how it can impact you, and how you can protect yourself. Plus, Alexandra shares her personal experiences with antibiotics, her best advice for restoring gut health, and her go-to tips for staying healthy and happy!

Podcast sponsor:

• Vedge Vegan Collagen: vedgenutrition.com – use code S4G for 30% off your order. - https://www.vedgenutrition.com/

What we discuss in this episode:

• The history and evolution of antibiotic use.

• How to protect yourself in hospital settings.

• The link between animal protein consumption and antibiotic resistance.

• What cold plunging involves and how it works.

• The power of setting boundaries. 

• The importance of staying present and grounded.

• How volunteering can enrich your life.

Resources:

• Health effects of voluntary exposure to cold water – a continuing subject of debate - PMC

• Association of Diet and Antimicrobial Resistance in Healthy U.S. Adults - PubMed

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"You’ve also probably heard that playing an instrument helps your brain. And they did this study with twins. One twin played an instrument, and one twin didn’t. And the twin who played an instrument had a 64% lower likelihood of developing dementia. If you just remove your cataracts, you immediately improve your chances of not getting dementia by 30%." -Alexandra Paul

“So, I want to introduce a food that is not prevalent yet in Western culture. And it’s one of the most incredible foods that has been growing in the Caribbean and tropical areas of Africa. It’s called…” -Jason Wrobel

What if the key to a sharper mind and better mood was hidden in your daily routine? In this episode, Alexandra and Jason explore powerful ways to prevent dementia and ease depression. From brain-boosting foods like mushrooms and the surprising benefits of exercise and a little-known fruit, you’ll discover simple habits that make a big impact. Jason also shares foraging tips and a quiet kitchen hack to reduce noise pollution. Whether you’re protecting your brain or lifting your mood, this episode is packed with insights you won’t want to miss!

Podcast sponsor:

• Vedge Vegan Collagen: vedgenutrition.com – use code S4G for 30% off your order. -https://www.vedgenutrition.com/

What we discuss in this episode:

• Can glyphosate contaminate organic foods?

• Exercise and lowering the risk of dementia.

• Building neural pathways to support brain health.

• Jason’s tips for cooking mushrooms to enhance flavor and nutrition.

• The benefits of turmeric, how to unlock its full potential, and Jason’s favorite turmeric-infused beverage.

• The connection between green tea and brain health.

• One of Jason’s favorite protein sources.

• A common fruit linked to lower rates of depression.

Resources:

• F. prausnitzii potentially modulates the association between citrus intake and depression | Microbiome | Full Text

• Benefits of curcumin in brain disorders - PubMed

• Green tea effects on cognition, mood and human brain function: A systematic review - PubMed

• Moderate-to-Vigorous Physical Activity at any Dose Reduces All-Cause Dementia Risk Regardless of Frailty Status

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"So, if you keep a pitcher of water in your fridge, or if you prefer room temperature, you just put it on a counter, cut up some fruit or cucumber to give it a fancier taste. And I actually thought that’s what you did, Jason, because I kind of imagined you having water with, like, cucumber in it. I’m not that fancy, but it’s the easiest thing in the world. I mean, now that you’re saying it, there’s no reason why I wouldn’t. It makes it a little more interesting. Right?"-Alexandra Paul -Jason Wrobel

We’re bombarded with health advice—ditch gluten, detox your body, drink more water—but how much of it actually holds up? In this episode, Alexandra and Jason separate fact from fiction on gluten sensitivity, mycotoxins, glyphosate, hydration, and natural detoxing. Plus, Jason shares his stellar tips for vegan baking. Tune in for a smart, refreshing take on today’s most talked-about health trends!

Podcast sponsor:

• Vedge Vegan Collagen: vedgenutrition.com – use code S4G for 30% off your order. - https://www.vedgenutrition.com/

What we discuss in this episode:

• How to make a vegan cake without using eggs.

• Jason’s top pick for the best vegan butter for baking and everyday use.

• Understanding gluten, what it is, where it’s found, and who benefits from a gluten-free diet.

• Wheat and mycotoxins.

• Tips to reduce glyphosate exposure.

• Hydration hacks: simple tips to drink more water throughout the day.

• Chelation therapy: what it is and which foods help remove heavy metals.

• America’s fast food habits.

Resources:

• Ditch the Gluten, Improve Your Health?

• A Gluten-Free Diet, Not an Appropriate Choice without a Medical Diagnosis - PubMed

• Glyphosate, pathways to modern diseases II: Celiac sprue and gluten intolerance - PMC.

• Chelation: Harnessing and Enhancing Heavy Metal Detoxification—A Review - PMC

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In this episode, Alexandra and Jason dive into the surprising role plants played in human evolution, challenging common Paleo diet myths. They share expert-backed strategies for staying lean long-term, including how to feel more satisfied with meals, and make time for exercise. Plus, Jason reveals his go-to superfood beverage and favorite breakfast recipes. The duo also answers your burning questions—exploring the potential health benefits of amla (Indian gooseberry) as a cancer-fighting supplement and whether late-night eating poses real risks. Don’t miss this packed episode full of science-based insights and practical tips! 

Podcast sponsor:

• Vedge Vegan Collagen: vedgenutrition.com – use code S4G for 30% off your order. - https://www.vedgenutrition.com/

What we discuss in this episode:

• Exploring the complex plant foods our ancestors processed and why gathering may have been more significant than hunting.

• Part 2: Effective weight loss strategies and how to maintain long-term success.

• How to get breakfast right for sustained energy and satiety.

• Alexandra’s breakfast of choice and her top lunch tips for weight loss.

• Simple strategies for making lunch at home.

• Tips for better digestion and gut health.

• The importance of introspection—how acknowledging emotions can help prevent emotional eating.

• What you need to know about late-night eating.

Resources:

• 14 Best Dairy-free Milks You Must Try

• Lose Weight & Keep it Off; Are Seed Oils Bad for You? Microplastics in Our Brains with Alexandra & Jason - Switch4Good

• Starch-rich plant foods 780,000 y ago: Evidence from Acheulian percussive stone tools | PNAS

• Should Dinner Be the Smallest Meal of the Day? - The New York Times

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“GLP-1 is this thing that they are putting in medications now to lower our appetite. And GLP-1 is made by our bodies too, but it’s down in our lower part of our intestine, and processed foods generally get processed way up high in the intestine because they don’t have a lot of fiber—they just get processed right away. But the higher-fiber whole foods make it down there and trigger the GLP-1 sensors to say, ‘Oh, we’ve got food, let’s cut off that appetite drive.’” -Alexandra Paul 

In this episode, Alexandra and Jason break down the real science behind weight loss—what actually works, why lifting weights matters, and the first step you must take to see results. They also tackle the controversy around seed oils, how to use them wisely, and offer healthy alternatives. Plus, they uncover where microplastics are lurking in your daily life and share ways to reduce exposure and support your body’s natural detox processes. Jason also shares his go-to cooking strategies and grocery shopping hacks.

Tune in for practical insights, myth-busting, and actionable tips to help you thrive!

 Podcast sponsor:

• Vedge Vegan Collagen: vedgenutrition.com – use code S4G for 30% off your order. - https://www.vedgenutrition.com/

What we discuss in this episode:

• Jason’s favorite ways to cook with seed oils.

• The risks of rancid oils and how to avoid them.

• Omega-6 fatty acids—what they are, how they affect your body, and why they get a bad rap.

• The best vegan sources of omega-3s. 

• Jason’s take on cooking with veggie broth.

• The fundamentals of weight loss.

• Why tracking calories can be a game-changer.

• How eating more plant-based foods can support weight loss and long-term health.

• Eating out while trying to lose weight—hidden pitfalls and how to navigate them.

Resources:

• 14 Best Dairy-free Milks You Must Try

• Let's Eat with Forks Over Knives' Chef Del! - Switch4Good

• Get Ready for Thanksgiving! with Forks Over Knives Chef Del Sroufe

• Chef AJ Shares How She Lost 50 Lbs and Food Addiction

• Great Health on the Nutritarian Diet with Dr. Joel Fuhrman - Switch4Good

• Losing 160 lbs & Keeping it Off with Anthony Masiello

• Massive study uncovers how much exercise is needed to live longer | American Medical Association

• There's no reason to avoid seed oils and plenty of reasons to eat them | American Heart Association

• Scientists debunk claims of seed oil health risks

• Increasing dietary linoleic acid does not increase tissue arachidonic acid content in adults consuming Western-type diets: a systematic review | Nutrition & Metabolism

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“So, for people who might think, ‘You see, the vegan diet is too expensive’—no. You can get frozen fruits and vegetables too if you can't get the fresh ones. Absolutely, absolutely. This is true. And I'll do a tangent on your tangent. One of the things that I always recommend to people when I've done nutrition coaching in the past is, if they're price-sensitive, getting dried legumes and dried beans. They are some of the most nutrient-dense and cost-effective things you can buy.” -Alexandra Paul and Jason Wrobel

How much cardiovascular exercise do you really need? What’s the truth about soy, cholesterol, and daily protein intake? In this episode, Alexandra and Jason cut through the confusion, tackling the dangers of visceral fat, the surprising science behind intermittent fasting and autophagy, and the truth about frozen versus fresh produce. Plus, we uncover the hidden risks of alcohol, including its link to cancer, how acetaldehyde affects your body, and so much more. Tune in for a no-nonsense dive into the facts that matter for your health!

Podcast sponsor:

• Vedge Vegan Collagen: vedgenutrition.com – use code S4G for 30% off your order. - https://www.vedgenutrition.com/

What we discuss in this episode:

• The impact of exercise on all-cause mortality.

• Essential foods you should be eating every day for optimal health.

• Why consistent movement is key to long-term well-being.

• Tips for reducing gas production from beans.

• Intermittent fasting vs. extended fasting—key differences and benefits

• The French Paradox.

• How alcohol contributes to gout and ways to manage risk. 

Resources:

• Episode #289: Can Fasting Save Your Life? with Dr. Alan Goldhamer

• Physical activity and dietary behavior in US adults and their combined influence on health - PubMed.

• The Role of Diet Compared to Physical Activity on Women's Cancer Mortality: Results From the Third National Health and Nutrition Examination Survey - PubMed

• U.S. Surgeon General Calls for Cancer Warnings on Alcohol - The New York Times

• Who is the oldest person in the world in 2024? | BBC Science Focus Magazine

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Today’s episode tackles big health questions and real-life challenges. Can breastfeeding vegans provide all the essential nutrients for their babies? A groundbreaking study from Amsterdam has the answer—and it may surprise you. Plus, can you rewire your microbiome to reverse lactose intolerance? If so, should you? And Jason shares firsthand what it’s like living with Los Angeles' post-wildfire air—spoiler: the real danger isn’t just in the smoke. From nutrition myths to hidden environmental threats, we’re cutting through the noise with facts that matter. Don’t miss this eye-opening conversation!

Podcast sponsors:

• Vedge Vegan Collagen: vedgenutrition.com – use code S4G for 30% off your order. - https://www.vedgenutrition.com/

What we discuss in this episode:

• Detoxing from heavy metals.

• Protecting lung health.

• Acidic foods, inflammation, and the potential benefits of alkaline foods.

• Bottled water vs. tap water.

• The best plant-based foods to support menopause—and what to avoid.

Resources:

• Episode #68 with Dr. Neal Barnard: https://switch4good.org/balance-your-hormones-with-dr-neal-barnard/

• Vegan or vegetarian diet and breast milk composition - a systematic review - PubMed

• Vegan mothers' breastmilk contains two important nutrients

• Vegan Nutrition for Mothers and Children: Practical Tools for Healthcare Providers - PMC

• https://biology.indiana.edu/news-events/news/2019/foster-lactose-intolerance.html

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Get ready for a jam-packed episode that’s as exciting as it is informative! We’re diving into the power of black foods, the protein-packed perks of fava bean tofu, and tackling the big question: can you really get enough iron on a vegan diet? We’ll also explore how plant-based diets help combat inflammation and share a hot-off-the-press study debunking myths about plant-based alternatives—all with a side of Violife cheese deliciousness. Don’t miss this feast for your mind!

Podcast sponsors:

- Vedge Vegan Collagen: vedgenutrition.com – use code S4G for 30% off your order. - https://www.vedgenutrition.com/

“Food is not, for some people, just about sheer nutritional intake. There’s history. There’s heritage. There’s comfort. There’s an emotional connection to the things we eat.” -  Jason Wrobel

What we discuss in this episode:

- Exploring the unique benefits of black foods.

- Debunking the myth: Can you get enough iron on a vegan diet? Plus, top vegan iron sources and how to boost iron absorption.

- Heme vs. non-heme iron: Key differences between meat and plant-based iron.

- Phytic acid: Its unexpected health benefits. 

- Listener Q&A: Can a whole-food, plant-based diet reduce joint pain? How it lowers inflammation and supports joint health.

- Practical tips for reducing inflammation—and how eating animals can increase it.

- Exposing the ultra-processed myth: How meat and dairy industries spin stories about plant-based alternatives.

Resources:

- Super Tonic Herbs Morning Jing: MORNING JING - Morning Smoothie - Super Tonic Herbal Formulas - https://supertonicherbs.com/product/morning-jing-is-back/

- Big Mountain fava bean tofu: Soy-free Tofu - https://bigmountainfoods.com/products/soy-free-tofu

- Violife Chihuahua cheese: Just like Chihuahua bloque | Violife - https://www.violife.com/es-mx/nuestros-productos/just-like-chihuahua-bloque

- Iron and vegetarian diets | The Medical Journal of Australia - https://www.mja.com.au/journal/2013/199/4/iron-and-vegetarian-diets

- A multicriteria analysis of meat and milk alternatives from nutritional, health, environmental, and cost perspectives - https://pubmed.ncbi.nlm.nih.gov/39621907/#:~:text=Here%2C%20we%20conduct%20a%20multicriteria,our%20assessment%20across%20all%20domains

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In this episode, we’re kicking off an exciting chapter—shaking things up with a fresh format and welcoming our new cohost: celebrity chef, author, and culinary innovator Jason Wrobel! Alongside the expert guests and transformative insights to help you thrive, we’re bringing you streamlined episodes packed with essential tips, myth-busting, cutting-edge research, and answers to your most pressing questions. It’s all designed to energize, inform, and inspire you. Join us as we introduce Jason and dive into this bold new era together!

Podcast sponsors:

- Vedge Vegan Collagen: vedgenutrition.com – use code S4G for 30% off your order. - https://www.vedgenutrition.com/

“Complementary proteins are two or more incomplete protein sources that, when eaten together, provide all these nine essential amino acids. And they are simple combinations that we eat every day. Rice and beans, hummus and pita bread, lentils, and quinoa, and, you know, Americana favorite, peanut butter and jelly.” -  Dotsie Bausch

What we discuss in this episode:

- What colostrum is, safety concerns for human consumption, and debunking common myths around it.

- The truth about dairy’s effects on testosterone. 

- Your questions answered: The best non-dairy sources of calcium, how much calcium we actually need, and the truth about calcium absorption.

- Debunking the myth: Does dairy really contribute to stronger bones?

- Maintaining muscle mass on a vegan diet and as you age.

- Essential tips for getting enough protein on a vegan diet.

- Chef Jason’s expert tips for cooking beans.

- How to lower phytate content in plant-based foods for better nutrient absorption.

- Exploring the potential health benefits of adding mushrooms to your meals.

- Understanding complete vs. incomplete proteins and how they support muscle protein synthesis.

Resources:

- Switch4Good podcast episode #58: Listening to Your Gut With Jason Wrobel - https://switch4good.org/listening-to-your-gut-with-jason-wrobel/

- Protein study: https://www.sciencedirect.com/science/article/abs/

- Milk, Modernity and Muscles: Raw Dairy and Bodybuilding in 1960s America - https://onlinelibrary.wiley.com/doi/10.1111/1468-0424.12644#:~:text=4,%2C%20ambition%2C%20discipline%20and%20virility

- Dairy and testosterone: 10 Foods to Avoid if You Have Low Testosterone - https://lowcountrymale.com/low-testosterone-avoid-foods/

- What is bovine colostrum: https://www.theguardian.com/wellness/2024/nov/15/

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As we wrap up the year, we’re sharing an uplifting story to inspire your fresh start. Today’s guest, Sharme Ridley, faced serious health challenges and saw her weight reach 300 pounds. Embracing a plant-based lifestyle, she reclaimed her vitality, becoming medication-free and thriving as a chef. Now, Sharme empowers others through her Atlanta Creole YouTube channel, her work as a Licensed Food for Life Instructor with the Physicians Committee for Responsible Medicine, and her role as a host for CNS Kitchen. Tune in to hear how she transformed her health—and how you can take the first steps to improve yours!

Podcast sponsors:

- Book your Application Call: www.fitvegancoaching.com

- Vedge Vegan Collagen: vedgenutrition.com – use code S4G for 30% off your order. - https://www.vedgenutrition.com/

“I turned 65 this month, and I take no medicines. If a person is pre-diabetic and they want my advice, the very first thing I would say is don't eat anything with a mother. When I found out that animal products caused inflammatory responses in the body, I knew my issue was inflammation. I remembered someone said that you can heal your body with food. Found it, and that's what started my searching for a different way. It's weight, and it's health. If I had to choose between one or the other, I would take health in a minute. I don't know anyone in my personal life who eats better than I do, and there is no way that I want to go back to that chronic pain, constant pain.” -  Sharme Ridley

What we discuss in this episode:

- Sharme’s journey transitioning to a plant-based lifestyle and the lessons she learned.

- Her insights on fasting and its role in her wellness routine.

- Understanding autophagy: what it is and how it works.

- Practical tips and strategies Sharme uses to stay on a healthy path.

- Sharme’s advice for those who are pre-diabetic.

- Recommendations for new vegans or anyone curious about trying a vegan diet.

- What a typical day of meals looks like for Sharme, along with some of her favorite dishes, go-to recipes, and how she keeps her meals flavorful and nutritious.

- Tips for cooking without oil, including Sharme’s sautéing techniques.

- Sharme’s work with CNS Kitchen.

Resources:

- Sharme Ridley: https://nutritionstudies.org/author/sridley/

- Atlanta Creole: https://www.youtube.com/@AtlantaCreole/videos

- Plant-based Atlanta Creole: https://www.facebook.com/atlantacreole/

- CNS Kitchen - cnskitchen.nutritionstudies.org - http://cnskitchen.nutritionstudies.org

- WFPB Cooking: A Beginner's Course - https://nutritionstudies.org/courses/wfpb-cooking-beginners/

- WFPB Cooking: Meal Planning Made Easy - https://nutritionstudies.org/courses/wfpb-cooking-meal-planning/

- Get Ready for Thanksgiving! with Forks Over Knives Chef Del Sroufe - https://switch4good.org/get-ready-for-thanksgiving-with-forks-over-knives-chef-del-sroufe/

- Let's Eat with Forks Over Knives' Chef Del! - Switch4Good - https://switch4good.org/lets-eat-with-forks-over-knives-chef-del/

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Chef Babette Davis, born and raised in East Los Angeles, is a force of nature who’s turned adversity into triumph. As the founder of the wildly popular vegan restaurant Stuff I Eat in Inglewood, California, she’s known for her soul food platters and vibrant health. At 73, Chef Babette is a fitness icon with legions of followers—whether she’s working out, cooking, or running stairs around Los Angeles.

Stay with us for an insightful conversation with the one and only Chef Babette—always authentic, always funny, always inspiring!

Podcast sponsors: 

- Book your Application Call: www.fitvegancoaching.com

- Vedge Vegan Collagen: vedgenutrition.com – use code S4G for 30% off your order. - https://www.vedgenutrition.com/

“The human body is incredibly intelligent and responds to the love you give it or not. If I don’t get my ass up in the morning and go work out, nobody is gonna do that for me. I don’t care that I’m 72. I’m on no medication. I can stand up, put my shoe and my sock on, and balance myself through the entire process. If you’re an older person, move and nourish yourself. Do it for you. We have been misled and misguided by people that don’t know what the hell they’re talking about. Along with all of the barbecue and the ribs and potato salad and coleslaw, and everybody’s sitting back piling up all this food at one sitting and wondering why they feel like crap afterwards.” -  Chef Babette Davis

What we discuss in this episode:

- How Chef Babette became vegan and how it transformed her health.

- How timing when she eats certain foods has proven beneficial for her.

- How the books Fit for Life and Mucusless Diet Healing System changed her life.

- Why she does a juice cleanse three times a year.

- Her journey from catering in a parking lot to opening her incredibly successful restaurant, Stuff I Eat.

- How a predominantly meat-eating community was convinced to try plant-based dishes, leading to a thriving restaurant with a loyal following of regulars.

- Lifestyle choices that maintain her health and advice on how others can achieve their best selves and longevity.

- Her exciting show, Peeled.

- The dishes she recommends for thriving like she does.

Resources:

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

- Chef Babette’s book: Cash In On Cashews: 50 plus Desserts using One Nut - https://www.amazon.com/Cash-Cashews-plus-Desserts-using/dp/0692094717

★☆★ Click the link below to support the ADD SOY Act! ★☆★

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★☆★ Share the website and get your resources here ★☆★

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★☆★ Send us a voice message and ask a question. We want to hear from you! ★☆★

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★☆★ Dairy-Free Swaps Guide: Easy Anti-Inflammatory Meals, Recipes, and Tips ★☆★

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