In this bonus episode, Tracy and Eden dive into a groundbreaking new study from the American Journal of Clinical Nutrition on diet and cancer risk. Drawing from research, they explore how dietary patterns, particularly plant-forward choices, affect the incidence of common and less common cancers.

Together, they unpack the data, highlight strengths of the study, and share their own reflections on what this means for cancer prevention and everyday choices. From the gut microbiome to dairy and hormone-driven cancers, they emphasize one consistent theme: eating more plants is a safe, simple, and powerful step toward lowering cancer risk.

The conversation also shifts from data to daily life, including how to start swapping plant-based meals into your routine, navigating limited restaurant options, and even using tools like our Plant-Powered Recipe Generator to experiment with new recipes.

And before you keep reading, subscribe to our all-new SUBSTACK! You will get extra tidbits of plant-based goodness, recipes, resources, and exclusive insights delivered straight to your inbox every week. You also cannot miss our all-new Recipe Reviser, the fastest way to turn your favorite dishes into plant-based perfection. One click, countless delicious possibilities!

• Strengths of the study and how lifestyle factors were controlled

• How diet patterns were categorized (vegetarian, vegan, pescatarian, semi-vegetarian)

• Significant reductions in cancer risk among vegans and vegetarians

• Dairy’s association with breast and prostate cancer

• The role of the gut microbiome, fiber, and prebiotics in cancer prevention

• Practical tips for transitioning toward a more plant-forward diet

• Societal shifts: moving celebrations away from meat and dairy-heavy norms

• Study DOI

• Holy Guacamole (Vancouver)

• Vegan Cupcakes Take Over the World (cookbook)

• Blue Zones

• Physician’s Committee for Responsible Medicine

• Plant Powered Physicians Podcast Website (recipe generator)

• Submit your questions here

• Instagram: @doctorplantpodcast

• Try a Meatless Monday or swap in one new plant-based recipe each week

• Use ChatGPT (or your favorite tool) to generate quick 30-minute recipes with new veggies

In this episode, Tracy and Eden zoom out to explore the bigger picture of lifestyle medicine: what it is, how it works, and why it is a game changer in preventing and even reversing chronic disease.

From defining the six pillars (nutrition, movement, sleep, social connection, stress resiliency, and avoiding harmful substances) to unpacking epigenetics and the role of community, the conversation shows how small, evidence-based changes add up to powerful results. Along the way, Tracy and Eden share personal stories, practical examples, and a vision for how society can make the healthy choice the easy choice.

👉 And before you keep reading, subscribe to our all-new Substack. You will get extra tidbits of plant-based goodness, recipes, resources, and exclusive insights delivered straight to your inbox every week.

• The six pillars of lifestyle medicine and how they prevent, treat, and even reverse chronic disease

• What lifestyle medicine is (and what it is not), and why evidence matters more than wellness fads

• Epigenetics explained: how lifestyle can “turn on” or “turn off” disease-promoting genes

• The role of lifestyle medicine in cancer, dementia, obesity, diabetes, and cardiovascular disease

• Why “progress, not perfection” is the real path to sustainable health change

• The power of social connection and community in preventing disease and promoting longevity

• How systemic changes, such as plant-based defaults in schools and stadiums, can shift culture toward health

• American College of Lifestyle Medicine

• Balanced High Fiber Meal Guide

• The Blue Zones Solution by Dan Buettner

• “Foundations of Lifestyle Medicine and its Evolution” (ScienceDirect)

• Submit them here or reach out via Instagram

In this episode, Tracy and Eden tackle one of the latest nutrition hot topics: seed oils. Are they truly harmful, or just the newest victim of diet culture’s cycle of ingredient “villains”? From omega-3 to omega-6 ratios, extraction methods, and the hype around alternatives like beef tallow, the conversation dives into what the science actually says and how to keep perspective in the kitchen. Along the way, Tracy and Eden share practical cooking tips, balanced swaps, and a reminder that context matters far more than a single ingredient.

And before you keep reading, subscribe to our all-new Substack! You will get extra tidbits of plant-based goodness, recipes, resources, and exclusive insights delivered straight to your inbox every week.

• The difference between saturated, monounsaturated, and polyunsaturated fats and where seed oils fit in

• What research says about replacing animal fats with plant oils and its impact on mortality

• Omega-3 vs. omega-6 fatty acids and why the “ideal ratio” is more complicated than it seems

• The truth about seed oil processing, from cold-pressing to chemical extraction

• Why swapping seed oils for animal fats like beef tallow or lard is not a health upgrade

• Cooking tips for when to use olive oil, avocado oil, or seed oils and how to minimize overall oil use

• The bigger picture and how processed foods muddy the seed oil debate

• Fats and Cholesterol (Harvard T.H. Chan School of Public Health)

• Dietary Fat: Know Which to Choose (Mayo Clinic)

• Healthy Plant-Based Baking Swaps (Forks Over Knives)

• Yes, Avocado Oil is Good for You (Cleveland Clinic)

💬 Have questions about the DGAs or curious what a plant-forward plate looks like? Submit them here or reach out via our Instagram.