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I'm back from a trip through northern Michigan, New Mexico, and Arizona, and I'm dishing on how I keep eating plant-based on the road without letting it take over the vacation.  I also share about how I filmed the entire batch-cooking process so you can follow along and see how it all comes together, in my new program, Batching Foundations. We're talking about everything from choosing a meal plan and adjusting serving sizes to grocery shopping, washing produce, batching my food, and assembling meals together during the week. And because real life loves a plot twist, my original batching-day videos had no sound. I cried, regrouped, filmed the meal videos, and then re-filmed the entire batching day later that week. Batching Foundations isn't about making everything look pretty or getting every step right. I want to show you how the process works in real life, how flexible batching can be and how it can help you eat way more plants.  My goal isn't to make eating plant-based another chore on your already-full plate. I want you to eat more plants, enjoy your food, and make taking care of yourself feel like a privilege rather than a punishment. Tune in for a taste of imperfection and inspiration. Helpful links: Batching FoundationsGet my Love LettersUrban Fresh in downtown Tucson About Clean Food Dirty Girl Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect. Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠free trial to Meal Plan ClubGet instant access to all of our whole-food plant-based recipes for just $12 per month with Recipe ClubLose weight in a kind, sustainable way with Drop It Club⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Subscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters

Getting older doesn’t mean slowing down, shrinking your world, or settling for feeling less than your best. And eating plant-based? It can be a powerful way to support your body for the long haul. In this episode, I sit down with legendary plant-based registered dietitian Brenda Davis to talk about her new book, Plant-Powered Seniors: Nutrition Essentials and Easy Recipes for Adults 50 Plus co-authored with Vesanto Melina, MS, RD, and Charlyn Black, MD, ScD. We dig into what your body needs as you age, what the science says, and how to put it all into practice without making your life more complicated than it needs to be. From protein to creatine, Brenda breaks down the nutrients worth paying attention to as you get older. We tackle community questions, clear up some nutrition confusion, and talk about why resistance training, nourishing food, and a few smart habits can help you stay ready for whatever life throws your way. Whether you're over 50, caring for someone who is, or plan on aging like a plant-powered badass, this episode is packed with practical takeaways for aging well on a whole-food plant-based diet. We're not here to just get older, we're here to thrive. 💚 Here’s some of what you’ll take away from this episode Plant-Powered Seniors: Brenda shares why she and her coauthors created a practical, science-backed resource for adults 50 and up, complete with nutrition guidance, recipes, and tips for making it all happen in real life.Your nutritional needs change with age: We talk about why you might need fewer calories but more of certain nutrients, including calcium, vitamin D, vitamin B6, and protein.Aging with strength and vitality: We talk about why getting older doesn't mean giving up your strength, mobility, or sense of adventure.Nutrients like magnesium, vitamin D and K2, creatine and calcium: We discuss why these supplements may be worth considering for plant-based eaters.Protein and muscle maintenance: Brenda explains how protein needs may shift with age, what all the mTOR talk is about, and why eating enough protein works best alongside resistance training.Better sleep: Brenda shares how food choices, light exposure, and consistent sleep routines can help us get better rest.Labs worth discussing with your healthcare provider.And much more.Helpful links: Brenda’s limited-time Plant-Powered Seniors Mini Menu in Meal Plan ClubPlant-Powered Seniors by Brenda Davis, RD, Vesanto Melina, MS, RD, and Charlyn Black, MD, ScDEpisode 137: Panicking About Protein? Dietitian Brenda Davis Breaks Down the HypeFood Revolution Network Bone webinar with Brenda DavisOmegaQuant for an omega-3 index testTackling Type 2 Masterclass with Brenda Davis, RD and Food Revolution Network About Brenda Davis, RD Brenda is one of the world’s leading authorities on plant-based nutrition. A registered dietitian and internationally recognized speaker, Brenda has authored and co-authored 12 books, including Becoming Vegan, Plant-Powered Protein, and Kick Diabetes Essentials. Her work has influenced dietary guidelines and public health policies around the world. She has presented at nutrition conferences in over 20 countries, served as lead dietitian for diabetes intervention projects, and consulted for health organizations promoting plant-based living. Brenda combines scientific rigor with a compassionate approach, helping people transition to healthier, more sustainable diets without fear or confusion. Follow Brenda on Facebook, Instagram @brendadavisrd and visit brendadavisrd.com for more. Check out the Work of Brenda Davis Facebook Group. About Clean Food Dirty Girl We help people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect. Lose weight in a kind, sustainable way with Drop It Club⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Subscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters

In this deeply moving and inspiring episode, I’m joined by Joe Roberts, a keynote speaker, CEO, plant-based endurance athlete, and advocate. Our paths crossed since his life partner is a longtime member of Clean Food Dirty Girl Recipe Club. Joe shares his story of transformation from struggling with opioid addiction and experiencing homelessness in Vancouver’s Downtown Eastside at 22 to becoming the CEO of a multi-million-dollar business in just 12 years. We talk about the power of human potential, the conversation with Gus and how it changed the trajectory of Joe’s life, and what happened when he pushed a shopping cart 5,625 miles across Canada to raise awareness and funds to help end youth homelessness. We also get into plant-based eating and how his wife, Marie, adopted this way of eating while staying in an RV! Joe touches on how it transformed his athletic recovery and has supported his long-term health. Here’s some of what you’ll take away from this episode Sometimes you need someone else to believe in you first. We talk about the power of having someone see your potential before you can see it yourself—and how one conversation can change the entire direction of your life.Your identity comes before your actions. Real, lasting change isn’t just about hitting a goal and becoming a different person. It’s about deciding who you are first, then letting your actions follow.Being fed up can be a good thing. That feeling of being stuck, uncomfortable, or completely over where you are in life can be the thing that gets you moving.You are not your past. Joe went from living under a viaduct in his 20s to running races in his late 50s. His story is a pretty damn good reminder that where you’ve been doesn’t get to decide where you’re going.Plant-based eating fuels endurance. Joe shares how eating plant-based has supported his long-term health and longevity.You don’t have to do it alone. Whether you’re recovering from addiction, changing the way you eat, or reinventing your life, having people in your corner can make all the difference.Helpful links: Push for Change e-book access (Use password to open the PDF: W22G9ee7)www.SkidrowCEO.comFind Joe on LinkedIn or book JoePlant-based documentaries (Earthlings inspired Marie to go plant-based)Marie’s creative business and Facebook pageBrittany’s Sourdough Course and podcast episodeRecipes mentioned from Recipe Club: Eggless Egg Salad, Marinated Carrot Dogs, and Caesar DressingMolly’s coaching program, Drop It Club⁠Subscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters About Joe Joe Roberts aka The Skidrow CEO is an expert on resilience and change. Having experienced both catastrophic failure and extraordinary success Joe teaches how to overcome the roadblocks that get in the way of high performance. He helps companies and individuals redefine what’s truly possible by confronting limiting mindsets. Participants at Joes’ events leave inspired and moved to action. What is most amazing about Joe is that in 1989 he was living on the streets of Vancouver as a homeless skid row addict. Through perseverance, determination and his resilient human spirit, Joe pulled himself out of darkness and despair, to become a highly respected business and community leader.

What happens when a person goes from junk food, processed meats, and boxed convenience foods to eating mostly plant-based? In this episode, Brittany from Clean Food Dirty Girl shares the messy path that took her from growing up on a highly processed Standard American Diet to building a plant-powered family with her three kids. She talks about discovering farmers markets and community gardening after moving to Washington, and the crisp fall day when she fell in love with fresh produce. She also shares how Clean Food Dirty Girl’s meal plans helped transform the way she feeds her family and taught her how to cook without oil, dairy, or animal products, which ultimately led her to work for our team. Whether your family is surviving on highly processed foods, not ready to give up the cheese, or you're already dabbling in plant-based meals, Brittany shares practical tips to help you go from SAD to Dirty in the most delicious way. Early vegetarian influences and what was hung on the fridgeWhat she typed into the keyboard that night, drunk, to find Clean Food Dirty GirlThe insight that a toddler probably shouldn’t be eating CheetosShe shares her top tips that help her family be plant-poweredWhy you don't need to go all-in overnightHelpful links: Want to go from SAD to Dirty? Start with one of these member-favorite Quickie Meals ASAP.Recipes mentioned or highly suggested by Brittany: Cheesy Broccoli Soup, Smoky Gouda Cheesy Sauce, Queso BlancoMeal Plans mentioned or highly suggested by Brittany: Simple Ring Your Bell, Rockin’ Ramen, Simple Mixed Bag, Simple Saucy Southwest, Dad’s DayBest for Beginner’s meal plan collectionPlant-Powered Carryout meal plan collectionsFeeding a Plant-Based Family on a BudgetA Plant Lover’s Road Trip from Seattle to Glacier (with Kids Who Kinda Wanted to Come)My Sourdough Course and the caprese toast that gets all the omnis attentionStart a free trial to Meal Plan Club

Many years ago, I was on vacation and stayed with a friend for part of my trip. As I was leaving, she said, "I’ve never met somebody with the willpower as you. You have such strong willpower to eat the way that you do." I remember feeling confused since I wasn’t using willpower at all. I don't eat a whole-food plant-based diet because I have perfect self-control. I eat this way because I genuinely love it. I crave it. I can't imagine eating any other way. That's when it clicked. When people struggle to eat a whole-food plant-based diet consistently, it's often because they're relying on willpower. But when you truly love the food you're eating, you don't have to force yourself to choose it. You just eat this way, it’s a part of your life. Over the past decade of helping thousands of people transition to a whole-food plant-based lifestyle, I've noticed a pattern. The people who no longer feel like they're "trying" to eat this way consistently get three things right with their meals. I call it the plant-based trifecta, and I’ll tell you all about it in this episode. I’ll share the exact trifecta that will transform the way you eat plantsWhy healthy eating has way less to do with willpower than you've been led to believeHow to eat enough food to feel physically fullWhy nutrients matter just as much as calories when it comes to feeling satisfiedHow flavor, texture, color, and variety make healthy food crave-worthyEasy ways to tweak your meals when something feels like it's missingHow to build meals you genuinely look forward to eating Helpful links: Start a free trial to Meal Plan ClubDrop It Club: Plant-Powered Weight Loss About Clean Food Dirty Girl Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect. Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠free trial to Meal Plan ClubGet instant access to all of our whole-food plant-based recipes for just $12 per month with Recipe ClubLose weight in a kind, sustainable way with Drop It Club⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Subscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters

Many of our Dirties begin their health journey by eating more plants. As they start feeling better on the inside, they become curious about the quality of products they use on the outside—from skincare to household cleaning products. In this episode, I sit down with Lauren Taylor, founder of Alter:Bio, a home cleaning product company created to meet European ingredient standards while delivering products that actually work. Lauren shares why she started the company after seeing the gap between conventional cleaners and health-conscious alternatives, and explains how the U.S. and Europe take very different approaches to regulating household products. Save 15% off select Alter:Bio products with the coupon code Molly15. In this episode, we talk about: The differences between U.S. and European regulations for household cleaning productsCommon marketing (and often misleading) terms like "non-toxic" and what to look for in a true cleaning product.The surprising lack of regulation for many cleaning products sold in the U.S.What SLS and quats are and why you should watch out for themWhat "human-safe tested" involves and why it mattersThe shocking percentage “naturally-derived” products can beThe connection between the products we use, our health, and the environmentLauren's journey building Alter Bio and why creating safer products took years longer than expectedHow regenerative farming, sustainability, and healthier ecosystems fit into Lauren's bigger mission Helpful links: Shop Alter:BioKiss the Ground DocumentaryClean Food Dirty Girl Meal Plan ClubClean-ish Cleaning ProductsAbout our guest The importance of having a healthy, balanced lifestyle was ingrained in our founder at a young age, from cooking seasonal and local produce, spending time outdoors, and minimizing processed and chemical products from beauty to home. She grew up learning to garden from her mother, spent time on her grandparents’ farm learning about our soil and environmental ecosystems, and worked with impact-driven businesses practicing conscious capitalism and supporting female founders. When it came to cleaning, she used to look for labels like “cruelty-free” and “eco-friendly.” Lauren trusted what was marketed to her, until she started getting rashes and eczema from exposure to harsh chemicals, heavy fragrances and oils, and plastics she didn’t even know she was consuming. Family members had flare ups and allergen issues during COVID-19, and she thought there has to be better solutions. Lauren began learning about ingredients, chemistry, scientific innovations, and bans in Europe and felt inspired to build something better, something you could actually trust, but that was still highly effective at cleaning. Cleaning products need to work, after all! Then Alter:Bio was born and made for everyone to have access to healthy, smart solutions. About us Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect. 🧡 Subscribe to Molly’s Sweary Saturday Love Letters

The 2025 Dietary Guidelines have settled in, but are they helping people eat healthier? In this episode, I sit down with registered dietitian and plant-based nutrition expert Dr. Anna Herby to unpack what's changed, who's influencing those changes, and what it all means for your plate. *Need help eating more plants combined with coaching, guidelines, and a helpful, private community? Check out Drop It Club and save $50 off your enrollment fee with the coupon code DROPIT2026 (all caps). Summer enrollment closes July 15th, 2026! We talk about why fiber deserves way more attention than protein, how food industry interests can shape nutrition policy, and why a whole-food plant-based diet continues to stand on solid scientific ground. If you've ever wondered whether nutrition advice is driven by science or something else, this conversation will help you cut through the noise. In this episode, we talk about: How the food industry's influence shapes nutrition recommendationsWhy protein gets all the attention while fiber is often overlookedWhat the research really says about saturated fat and long-term healthHow whole plant foods naturally provide the nutrients your body needsWhy a low-fat, whole-food plant-based diet is the way to goWhy social media nutrition trends aren't always backed by evidenceSimple ways to make food choices based on science instead of hypeHelpful links: 2025 Dietary Guidelines Advisory Committee Report (the original report from the committee)Uncompromised Dietary Guidelines (guidelines created by CSPI based on this report)Physicians Committee for Responsible Medicine (PCRM)NutritionFacts.org with Dr. Michael GregerRealFood.gov Scientific Rationale ReportPCRM on weight loss and a plant-based dietDrop It Club: Plant-Powered Weight LossClean Food Dirty Girl Meal Plan ClubAbout our guest Anna Herby, DHSc, RD, CDE, Nutrition Education Specialist, Physicians Committee for Responsible Medicine Anna Herby, DHSc, RD, CDCES, is the nutrition education specialist for the Physicians Committee for Responsible Medicine, a Washington, D.C.-based nonprofit organization dedicated to promoting preventive medicine, especially better nutrition, and higher standards in research. Her work focuses on educating healthcare professionals and the general public on the role of nutrition in preventing, managing, and reversing chronic disease. Prior to joining the Physicians Committee, she worked as a clinical dietitian and Food for Life instructor at Adventist Health Howard Memorial Hospital in Willits, Calif. Dr. Herby received her Master of Science in nutrition from Bastyr University in Seattle and went on to earn a Doctor of Health Sciences from the University of Bridgeport. About Clean Food Dirty Girl Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect. Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠free trial to Meal Plan Club https://cleanfooddirtygirl.com/free-trial/Get instant access to all of our whole-food plant-based recipes for just $12 per month with Recipe Club https://cleanfooddirtygirl.com/recipe-club/Lose weight in a kind, sustainable way with Drop It Club https://dropitclub.cleanfooddirtygirl.com/saleSubscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://cleanfooddirtygirl.com/signup/

What happens when you stop thinking about raw food as all-or-nothing and start seeing it as another delicious way to eat more plants? In this episode, I sat down with Lissa from Raw Food Romance to talk about her 11-year journey with raw foods, the myths that keep people from trying them, and how adding more fresh fruits and vegetables can be more fun than you think. Whether you're raw-curious or looking for fresh ways to enjoy plants, Lissa shares practical tips, creative techniques, and a refreshing perspective that aligns with the Clean Food Dirty Girl philosophy: do what works for you, make it mouthgasmic, and focus on progress over perfection. In this episode, we talk about: Lissa’s journey from high-fat diets to a raw food lifestyle. What a day of raw eating looks like for Lissa and how much calories she eats.How to safely make sprouted legumes, raw tempeh, and fermented vegetables at home.Creative uses for a dehydrator, including wraps, burgers, crackers, and snacks.Grocery shopping tips and sourcing ingredients in different environments.The difference between fermentation and pickling.Helpful links: Raw Food Romance InstagramRaw Food Romance E-books & Recipes (Use code RAWFOOD40 for 40% off)Fiber Fueled by Dr. Will BulsiewiczPlant-based documentariesChickpea Miso WorkshopOur Clean Food Dirty Girl WebsiteFollow Clean Food Dirty Girl on Instagram About Clean Food Dirty Girl Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect. Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠free trial to Meal Plan Club https://cleanfooddirtygirl.com/free-trial/Get instant access to all of our whole-food plant-based recipes for just $12 per month with Recipe Club https://cleanfooddirtygirl.com/recipe-club/Lose weight in a kind, sustainable way with Drop It Club https://dropitclub.cleanfooddirtygirl.com/saleSubscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://cleanfooddirtygirl.com/signup/

In this solo episode, I share about my upcoming summer in France 🇫🇷 while being rudely interrupted by my cat, Sweet Pea! 😂 Then, I dive into something that has completely shifted the way I approach healthy habits: my relationship with the process itself. For years, I told myself the story that I hated working out. I exercised because I knew it was good for me, but I complained about it constantly and approached it with resistance and dread. Recently, I realized that my mindset about exercise, not the workouts themselves, was what was making the experience feel so difficult. This episode is all about how our thoughts shape our emotional experience and why learning to enjoy (yes, it’s possible!) the process of healthy habits is the key to making them sustainable. In this episode, I talk about: Why your thoughts about the process matter more than the habit itselfHow reframing your relationship with exercise can change your resultsThe power of enjoying the journey instead of obsessing over outcomesMy personal story of going from dreading workouts to actually loving themWhy self-compassion and kindness are essential for sustainable changeHow shifting your mindset can completely change your emotional experience around a habitHelpful links: Drop It Club - Our plant-powered weight loss programBlog posts: Part One and Part Two of my France adventure from 2023 Book: Loving What Is by Byron KatieGet my Love LettersOur websiteFollow us on Instagram

In this episode, I’m breaking down whole-food plant-based eating in a way that’s practical, doable, and fun. Whether you’re brand new to this lifestyle or an OG Dirty, this episode is for you! I dive into: What “whole-food plant-based” actually means (and how it’s different from vegan or plant-based)How I recommend easing into eating more plants without changing your whole lifeWhy batch cooking / meal planning are game changersMaking simple food taste REALLY goodMy favorite ways to make WFPB eating affordable and satisfyingWhy imperfection might be the secret ingredient to keep goingHelpful links: Our whole-food plant-based Meal Plan ClubBeginner’s Guide to a Whole-Food Plant-Based DietBest for Beginners Plant-Based Meal PlansMust Make Recipes for Beginners Recipe CollectionDaily Dozen App: Track your daily intake of key plant foods.Our Clean Food Dirty Girl WebsiteFollow us on InstagramAbout Clean Food Dirty Girl Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect. Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠free trial to Meal Plan Club https://cleanfooddirtygirl.com/free-trial/Get instant access to all of our whole-food plant-based recipes for just $12 per month with Recipe Club https://cleanfooddirtygirl.com/recipe-club/Lose weight in a kind, sustainable way with Drop It Club https://dropitclub.cleanfooddirtygirl.com/saleSubscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://cleanfooddirtygirl.com/signup/

What happens when you stop accepting “this is just aging” and decide to do something about it? In this episode, Lauren Bernick shares her real, no-fluff journey from a high cholesterol diagnosis and clogged arteries to reversing heart disease markers, reclaiming her energy, and stepping into midlife feeling stronger, lighter, and more alive than ever. This isn’t about perfection, it’s about what happens when you treat your body like it matters. We talk food, freedom, friendship, and what it takes to change your health story at any age. We dive into: Lauren’s wake-up call: high cholesterol and “gunked up” arteriesHow a whole-food plant-based diet changed her heart health markersWhat improved in her arteries (and what surprised her doctor)Navigating restaurants, social life, and staying plant-based in real lifeB12 and supplementationSelf-kindness over self-criticismBuilding community and why it matters for longevityHelpful links: Age Like a Badass Mother websitePrevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure by Dr. Caldwell EsselstynThe Prevent and Reverse Heart Disease CookbookCheck out Clean Food Dirty Girl Meal Plan Club for heart-healthy plant-powered recipesAbout Lauren Bernick – Host, Age Like a Badass Mother PodcastLauren Bernick is a dynamic health advocate, speaker, and educator who transformed her life after a 2015 diagnosis of coronary artery disease. Through a whole-food, plant-based diet, she reversed the disease, lost weight, and regained energy. She now hosts the popular podcast Age Like a Badass Mother, where she explores fresh perspectives on aging with humor and heart. Lauren holds a BA in Communication from the University of Houston, a Certificate in Plant-Based Nutrition from eCornell’s T. Colin Campbell Center for Nutrition Studies, and spent 25 years as Director of Advertising for a pharmaceutical journal. Her background in stand-up comedy helps her connect with audiences in a way that’s honest, funny, and deeply human. Lauren Bernick transformed her life after a 2015 diagnosis of coronary artery disease. Through a whole-food, plant-based diet, she reversed the disease, lost weight, and regained energy. She now hosts the popular podcast Age Like a Badass Mother, helping people make the rest of their lives, the best of their lives.  About Clean Food Dirty Girl Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect. Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠free trial to Meal Plan Club https://cleanfooddirtygirl.com/free-trial/Get instant access to all of our whole-food plant-based recipes for just $12 per month with Recipe Club https://cleanfooddirtygirl.com/recipe-club/Lose weight in a kind, sustainable way with Drop It Club https://dropitclub.cleanfooddirtygirl.com/saleSubscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://cleanfooddirtygirl.com/signup/

Get ready to be empowered during this episode with Dr. Lisa Moore, a doctor of physical therapy and founder of Brick House Bones®. She shares essential insights on preventing and managing osteoporosis through practical, accessible strategies.  Together, we explore key topics in bone health, the role of nutrition, and how to equip yourself with the knowledge and tools to take charge of your long-term bone strength. Spoiler alert: Don’t miss Dr. Moore’s advice to her 30-year-old self, it’s a powerful reminder for any age. We dive into: What age should you get a bone density scan (DXA scan)The three nutrients you should focus on for bone healthPrevention in your 30s, 40s, and beyondEffective exercise strategies you can incorporate todayThe critical shift from fear to strength, a mindset for lifelong bone healthHow many prunes should you eat a day Helpful links Dr. Lisa Moore's Official Website, Instagram, YouTube, and Facebook groupClean Food Dirty Girl Meal Plan ClubProtein Recipe CollectionCalcium-Rich Creamy Amaranth Breakfast PorridgeIron and Calcium Rich SmoothieAbout Dr. Lisa Moore is a Doctor of Physical Therapy and the founder of Brick House Bones®. Her mission is simple: to help people with low bone density or osteoporosis rebuild confidence, strength, and resilience so they can keep doing the things they love with the people they love. She is trained in bone health exercise through BoneFit™ and the Institute of Clinical Excellence, and she uses the latest research to provide modern, evidence-based management for older adults. She is also a certified yoga instructor, bringing together science and movement to create safe, effective workouts that truly make a difference. About Clean Food Dirty Girl Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect. Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠free trial to Meal Plan Club https://cleanfooddirtygirl.com/free-trial/Get instant access to all of our whole-food plant-based recipes for just $12 per month with Recipe Club https://cleanfooddirtygirl.com/recipe-club/Lose weight in a kind, sustainable way with Drop It Club https://dropitclub.cleanfooddirtygirl.com/saleSubscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://cleanfooddirtygirl.com/signup/#PlantBasedBones #BoneHealth #Osteoporosis #Osteopenia #WomensHealth

If you’re like a lot of people, you might think transforming your health means sacrificing joy and white-knuckling change like you’re hiking up a mountain with an adult goat strapped to your back. But what if the health transformation that lasts the rest of your life comes from re-examining the relationship you have with your body and with food and to make changes that truly feel good? In this episode, I share my approach behind Drop It Club, my plant-powered weight loss program that’s rooted in thriving, not restricting. I talk about why most traditional diets fail, and how embracing imperfection, support, and self-compassion is what leads to lasting change. When you shift your mindset, healthy choices become natural and freeing versus restrictive and punishing. I dive into: The unique structure of Drop It Club and the power of focusing on food, movement, and mindsetA bit about our special exclusive Circle communityHow my skill-building workshops help reshape habits and mindsetWhy curiosity and self-awareness are key to understanding your body and your patternsHow perfectionism quietly sabotages progress and the beautiful thing that happens when you let it go If you’re tired of diets that drain the joy out of eating and living, this is a totally different and loving way forward. Whether you want to lose weight, feel more energized, or simply build a healthier relationship with your body, this episode will meet you where you are. Helpful links Clean Food Dirty Girl Drop It Club: Plant-Powered Weight Loss that takes a low fat WFPB approachAbout Clean Food Dirty Girl Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect. Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠free trial to Meal Plan Club https://cleanfooddirtygirl.com/free-trial/Get instant access to all of our whole-food plant-based recipes for just $12 per month with Recipe Club https://cleanfooddirtygirl.com/recipe-club/Lose weight in a kind, sustainable way with Drop It Club https://dropitclub.cleanfooddirtygirl.com/saleSubscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://cleanfooddirtygirl.com/signup/#WomensWeightLoss #DropItClub #HealthTransformations

In this episode, I chat with Hana Kahleova, MD, PhD, MBA, a leading endocrinologist and researcher, who shares evidence-based insights on how plant-based eating can reverse and prevent chronic diseases like diabetes, heart disease, and even Alzheimer's.  We dig into the newly updated Dietary Guidelines for Americans and why the heavy push for meat and dairy (while legumes and whole grains get sidelined) doesn’t line up with years of evidence. Dr. Kahleova breaks down what saturated fat is really doing inside the body in a way that’s simple and clear. She empowers us to make smarter, scientifically grounded nutrition choices. But this convo isn’t just about what’s on your plate. It’s also about when you eat, how you move, and why your sleep might be the key to better blood sugar control. If you’re dealing with type 2 diabetes, menopause, brain fog, or you just want to stack the odds in your favor for a more vibrant life, this episode is packed with empowering, science-backed info you can put to work today. Saturated fat + insulin resistance: The “fridge analogy” that explains how excess fat spills into your organs and gums up your metabolism.Meal timing: Why eating breakfast like a queen and dinner like a minimalist can improve blood sugar control by up to 20%.Acid load + leafy greens: How animal products increase dietary acid load—and why greens are your body’s built-in balancing system.Soy + menopause: The jaw-dropping study showing that just ½ cup of cooked soybeans a day dramatically reduced severe hot flashes.Brain health: A look at research on lifestyle changes and early-stage cognitive decline.Protein myths: Why the obsession and what your body does with excess protein.Helpful links Physicians Committee for Responsible Medicine (PCRM)Dietary Guidelines For AmericansThe Exam Room PodcastClean Food Dirty Girl Drop It Club: Plant-Powered Weight Loss that takes a low fat WFPB approach Clean Food Dirty Girl Meal Plan Club  About Hana Kahleova, MD, PhD, MBA   Dr. Kahleova is a board-certified endocrinologist, with a PhD in human physiology and pathophysiology, and a board certification in lifestyle medicine. She serves as a director of clinical research at the Physicians Committee for Responsible Medicine, and her research focuses on nutrition treatment of obesity, diabetes, and metabolic disease. Dr. Kahleova has published close to 100 scientific papers in peer-reviewed medical journals. As a member of the American Diabetes Association and as a chair of the board of the Diabetes and Nutrition Study Group of the European Association for the Study of Diabetes, Dr. Kahleova is directly involved in the process of updating the nutritional recommendations for people with diabetes.  About Clean Food Dirty Girl We help people eat more plants while celebrating imperfection. Lose weight in a kind, sustainable way with Drop It Club https://dropitclub.cleanfooddirtygirl.com/saleSubscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://cleanfooddirtygirl.com/signup/

In this episode, I’m doing something a little different than what you usually hear on the Clean Food Dirty Girl podcast. I’m sitting down with Juan Eduardo Steigerwald, an accomplished international business excellence expert, a fellow plant-based eater, and host of several podcasts, one of which I recently had the pleasure of being a guest on. While we both share a love for plant-based living, this conversation goes beyond food. We dive into manifestation, emotional alignment, and the science behind personal transformation. Juan shares how he’s used curiosity, data-driven self-experimentation, and vibrational awareness to create meaningful shifts in his life. If you’ve ever wondered how mindset, emotion, and intention influence real-world results— this conversation will get you thinking. Helpful links My appearance on Juan’s podcastJuan’s Health, Happiness, Planet podcastJuan’s business websiteClean Food Dirty Girl Meal Plan ClubAbout Juan Juan Eduardo Steigerwald is an international Business Excellence expert, executive coach, and entrepreneur with more than two decades of global experience in performance improvement, leadership development, and organizational transformation. After many years as a senior advisor at a well-known global consulting firm, Juan joined one of the world’s largest banks, where he served as Chief Quality Officer. In this role, he built and led multiple international teams and successfully deployed more than a dozen Business Excellence and Lean Six Sigma programs across the organization. More than 20 years into his corporate career, Juan founded WAVE – Business Excellence Footprint, S.L., a digital training and coaching company. Together with his international team of experts based around the world, Juan and WAVE support professionals and organizations on their career and transformation journeys—regardless of location, seniority, or industry. WAVE offers a robust portfolio of 22 digital courses, along with coaching and certification programs tailored for corporate environments. #Manifestation #SelfGrowth #PersonalTransformation  #Business About Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect. Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠free trial to Meal Plan Club https://cleanfooddirtygirl.com/free-trial/Get instant access to all of our whole-food plant-based recipes for just $12 per month with Recipe Club https://cleanfooddirtygirl.com/recipe-club/Lose weight in a kind, sustainable way with Drop It Club https://dropitclub.cleanfooddirtygirl.com/saleSubscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://cleanfooddirtygirl.com/signup/