In this episode, Mary and Carla get real about the whole plant-based versus omnivore conversation. They open up about their journeys with vegetarianism and how adding animal foods back into their diets made a big difference in their energy, digestion, and hormones. They’re all about balance and variety, but they also acknowledge that getting enough nutrients like B12, iron, zinc, and protein on a strict plant-based diet can take some extra effort.

They also clear up some common confusion around red meat and health, pointing out that a lot of studies leave out key lifestyle details. The conversation covers how our protein needs change as we age, why some fake meats aren’t as healthy as they seem, and why many people feel stronger and more energized with quality animal protein in the mix. Their takeaway? Eat real, whole foods, load up on plants, and don’t be afraid to include animal products if they help you thrive.

Episode highlights:
(0:00) Intro
(1:21) Revisiting plant-based vs. omnivorous diets
(2:16) Hormonal issues and animal protein benefits for women
(4:48) How studies can be misleading
(7:54) Protein’s role beyond muscle
(10:45) Personal stories of returning to meat
(13:58) Risks of overly processed vegan foods
(15:35) Why lifelong diets may need to evolve
(18:49) Debunking the vegan heart health argument
(21:13) The issue of overconsumption of meat
(27:50) Final thoughts on balance, bioavailability, and personal choice
(29:04) Outro

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Thank you for tuning in to the Girl Talk Decoded Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review—it helps us grow. For more updates and to connect with us, follow us on Instagram @girltalkdecodedpodcast or email us at girltalkdecoded@gmail.com. Got questions or topics you'd love for us to cover? Let us know! Sending you love until next time, take care!

In this episode, Mary and Carla sit down with Dr. Colin Zhu, also known as The Chef Doc, a doctor, chef, and health coach who’s on a mission to change how we think about food and health. During medical school, Dr. Colin noticed something big was missing: nutrition. So he rolled up his sleeves, trained as a chef, and set out to bring the kitchen into the conversation about wellness.

He talks about his upcoming cookbook, Empowered Kitchen, which brings together over 35 experts to show how eating more plants can boost your health, help the planet, and strengthen your community. But it’s not just about recipes, it’s about making food a powerful tool for change.

Dr. Colin shares down-to-earth advice for anyone curious about a plant-forward lifestyle, even if access to fresh food is limited. Whether it’s adding one new veggie to your grocery list or learning how food connects us all, his message is simple: small steps can lead to big change, and taking care of ourselves starts with what we put on our plates.

Who is Dr. Colin Zhu?

Dr. Colin Zhu is a double board-certified physician in family and lifestyle medicine who blends his medical training with a deep passion for food and wellness. He became a plant-based chef and certified health coach to better guide patients beyond prescriptions. In 2017, he launched TheChefDoc, an online platform to make wellness more accessible. Dr. Zhu is also an international speaker, author of Thrive Medicine, and host of the Thrive Bites Podcast, where he interviews experts on plant-based living, emotional well-being, and creating a healthy mindset. He developed the THR5 Formula, a masterclass built around five core pillars: food as medicine, fitness, relationships, community, and emotional resilience. Dr. Zhu serves on the board of the American College of Lifestyle Medicine and is dedicated to showing how our daily choices affect not just personal health, but also our communities and the planet.

Connect with Dr. Colin:
https://www.thechefdoc.app/
https://www.instagram.com/thechefdoc/
https://www.youtube.com/thechefdoc
https://www.linkedin.com/in/thechefdoc

Grab a copy: https://publishizer.com/empowered-kitchen/
https://www.thechefdoc.app/thrive-medicine-book

Listen to his podcast: https://www.thechefdoc.app/thrive-bites-podcast


Episode highlights:
(0:00) Intro
(1:41) Dr. Colin Zhu’s background and how he got where he is
(5:20) Purpose and unique vision behind Empowered Kitchen
(9:00) Global and environmental impact of food choices
(13:26) Clarifying the EAT-Lancet report and a “healthy reference diet”
(17:06) Plant vs. animal protein and myths around plant nutrition
(20:24) Healthy user bias and real-life clinical success stories
(24:42) What a healthy plant-forward diet looks like
(30:50) Tips for people in food deserts or with limited access to fresh foods
(34:17) Final advice on preventive health and body awareness
(36:35) Where to find and support the cookbook project
(38:16) Outro

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Thank you for tuning in to the Girl Talk Decoded Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review—it helps us grow. For more updates and to connect with us, follow us on Instagram @girltalkdecodedpodcast or email us at girltalkdecoded@gmail.com. Got questions or topics you'd love for us to cover? Let us know! Sending you love until next time, take care!

In today’s episode, Mary and Carla have a real and honest conversation about fat transfer breast augmentation as a safer option compared to traditional implants. Carla shares her personal story — why she chose fat transfer, what the surgery was like, and everything she learned along the way. They also talk about breast implant illness and why more women are looking for healthier choices.

Carla walks us through the fat transfer process, including where the fat comes from, what can affect the results, and what recovery feels like. She opens up about the emotional side, too — the struggles with healing, not being able to work out, and how important it was to fuel her body with the right foods and supplements.

If you’ve ever thought about doing something like this, or just want to hear an honest experience, this episode is full of helpful advice and a reminder that real confidence comes from feeling good in your own skin.

Episode highlights:
(0:00) Intro
(1:24) Fat transfer vs. implants and implant illness
(2:21) Carla’s body image story and early influences
(5:41) Fat transfer surgery and how it works
(12:29) Tips for improving surgery success
(13:30) Post-op recovery and fat transfer results
(16:59) Risks like lump formation and managing post-surgery concerns
(19:08) Fat transfer vs. implants: Breast cancer and autoimmune risks
(24:09) Preparing for surgery and supplements for healing after
(29:44) Best benefits of fat transfer: Confidence and self-love
(31:37) Outro

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Thank you for tuning in to the Girl Talk Decoded Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review—it helps us grow. For more updates and to connect with us, follow us on Instagram @girltalkdecodedpodcast or email us at girltalkdecoded@gmail.com. Got questions or topics you'd love for us to cover? Let us know! Sending you love until next time, take care!