157: Easily Eat 42 Plants A Week: How to Actually Make Plant-Based Meal Prep Work

From the NHA Today Archives — foundational principles of plant-based nutrition that still resonate. In this replay episode of NHA Today, host Dr. Frank Sabatino speaks with Dr. Joel Fuhrman, board-certified family physician, bestselling author of Eat to Live, and founder of the Eat to Live Retreat. Dr. Fuhrman shares insights from decades of clinical experience using whole-food, plant-based nutrition to address chronic disease, slow aging, strengthen immunity, and support sustainable weight loss. The conversation explores the power of nutrient density, the role of plant diversity, immune resilience, and the importance of individualized care over rigid dietary dogma. In this episode, you'll learn: Why nutrient density matters more than calories alone The concept of "moderate caloric restriction with micronutrient excellence" How plant diversity supports immune function The relationship between protein intake and aging Why sustainable weight loss requires behavioral retraining, not shortcuts NHA Today is the official podcast of the National Health Association, the oldest health organization in the U.S. dedicated to evidence-based, healthful living. Links & Resources 🔗 National Health Association (NHA): https://www.healthscience.org 🌱 Dr. Joel Fuhrman: https://www.drfuhrman.com 📘 Eat to Live: https://www.drfuhrman.com 🎧 More episodes of NHA Today: https://www.healthscience.org

From the NHA Today Archives! As many people look to refresh their routines and build healthier habits, this replay episode of NHA Today offers simple, realistic guidance for making plant-based eating sustainable. Host Stephanie Peacock speaks with Natalie Golba, co-founder of The Healthiest Chef, about how basic meal prep strategies can remove overwhelm, save time, and support lasting whole-food, plant-based habits—especially during seasons of reset like spring. Rather than focusing on perfection, Natalie emphasizes starting small, building confidence in the kitchen, and creating systems that make healthy choices easier day after day. In this episode, you'll learn: Why meal prep doesn't need to be complicated or time-consuming How a few foundational foods can support multiple meals The role of plant diversity in digestion and gut health How to build habits that stick without restriction or burnout Why confidence and flexibility matter more than rigid plans NHA Today is the official podcast of the National Health Association, the oldest health organization in the U.S. dedicated to evidence-based, healthful living. Links & Resources 🔗 National Health Association (NHA): https://www.healthscience.org 🍽 The Healthiest Chef: https://www.healthiestchef.com 📸 Natalie Goba (Instagram): @NatalieGolba  🎧 Listen to more episodes of NHA Today: https://www.healthscience.org

From the NHA Archives  and newly relevant today. In this replay episode of NHA Today, guest host Maxime Sigouin revisits a powerful conversation with Dr. Csilla Veress, ND, an attending clinician at True North Health Center, exploring the science and real-world impact of medically supervised water-only fasting on gut health, stress, and long-term healing. Drawing from over a decade of clinical experience, Dr. Veress explains why fasting works so differently in a supervised, low-stress environment and why so many people struggle to replicate results at home. This episode takes on added significance following the recent announcement of the new NHA–True North community, designed to extend education, connection, and support beyond the clinical setting. It also coincides with the release of Maxime Sigouin's new book, Forever Fit, which reinforces many of the principles discussed here: sustainable habits, environment-driven success, and lifelong vitality through intentional living. In this episode, you'll learn: How water-only fasting impacts the gut microbiome Why stress is the #1 barrier to lasting health What happens in the body during a supervised fast Why environment matters more than willpower Practical first steps toward meaningful health change NHA Today is the official podcast of the National Health Association, the oldest health organization in the U.S. dedicated to evidence-based, healthful living. Episode Links & Resources 🔗 National Health Association (NHA): https://www.healthscience.org 🔗 Learn more about the new NHA–True North Community: www.healthscience.org/community 📘 Forever Fit by Maxime Sigouin 🔗 ForeverFitBook.com 🏥 True North Health Center: https://www.healthpromoting.com 🔗 Dr. Csilla Veress: https://www.drcsillaveress.com 🎧 Listen to more episodes of NHA Today: healthscience.org/podcast

Why do so many people know what's healthy—yet struggle to follow through? In this episode of NHA Today, host Dr. Frank Sabatino sits down with Timaree Hagenburger, MPH, RDN, LD/N, also known as The Nutrition Professor, to explore the critical gap between nutrition knowledge and real-life behavior change. With over 20 years of experience in plant-based education, public health nutrition, and community-based programs like WIC, Timaree shares powerful stories that reveal why information alone isn't enough—and what actually helps people succeed long term. Together, they discuss food cravings and withdrawal, taste-bud transformation, cultural food identity, and why community, pleasure, and practical support are essential for sustainable whole-food, plant-based living. In this episode, you'll learn: Why motivation fades after inspiration—and how to prevent it How taste buds and cravings change after removing processed foods Why restriction fails but joy and variety succeed How community support turns short-term change into lifelong habits Real-world plant-based success stories from public health settings NHA Today is the official podcast of the National Health Association, the oldest health organization in the U.S. dedicated to evidence-based, healthful living. 🔗 Learn more or join the community: https://www.healthscience.org Guest Resources 🔗 Website: https://thenutritionprofessor.com 📘 Books: https://foodiebars.com/shop/ 

In this special episode, host Dr. Frank Sabatino is joined by Mark Huberman (President of the National Health Association), Wanda Huberman (Executive Director), Dr. Alan Goldhamer (Founder & Director of TrueNorth Health Center), and Dr. Lisa Acocella, physician and educator at TrueNorth. Together, they share the story behind an exciting new collaboration: a joint NHA + TrueNorth community membership designed to help people sustain a whole-food, plant-based, SOS-free lifestyle long after leaving a retreat—or even if they've never attended one. In this episode, they discuss: Why community and connection are essential for long-term health success The roots of lifestyle medicine in natural hygiene and NHA's 77-year legacy Why water-only fasting and SOS-free eating remain foundational principles The challenges people face after returning home from health centers How this new membership provides education, guidance, and peer support Why standards matter in a world increasingly diluting plant-based principles How incremental change can still honor a clear health direction What members receive through the new NHA + TrueNorth partnership This is a hopeful, grounded conversation about autonomy, healing, and the power of shared values. 🔗 Learn More & Join the Community 🌐 National Health Association: https://www.healthscience.org/ 🌐 TrueNorth Health Center: https://www.healthpromoting.com  ➡️ Explore the new community option here: NHA + TrueNorth Community Membership

We are replaying some of our most listened to episodes from the past year starting with this incredible from earlier this year this episode, led by Chuck Carroll, host of The Exam Room Podcast from the Physicians Committee for Responsible Medicine (PCRM). Chuck is joined by Dr. Will Bulsiewicz ("Dr. B"), The Gut Health MD, for a wide-ranging conversation on gut health, healing, and lifestyle medicine. Together they explore: Why heartburn and GERD are really gut motility issues The role of diet, fiber, and the microbiome in supporting long-term health The risks of long-term reliance on reflux medications How stress, sleep, and exercise influence digestion through the gut-brain axis The importance of community, including Dr. B's Gut Health Collective Insights from his upcoming book Plant Powered Plus This episode delivers practical strategies and empowering science for anyone looking to improve their gut health and overall well-being. Links & Resources 🌐 Learn more about the National Health Association, explore membership, and subscribe to Health Sciencemagazine: healthscience.org 🎙️ Thank you to Chuck Carroll and The Exam Room Podcast for guest hosting! Listen here: The Exam Room Podcast (PCRM) 🌱 Explore more from Dr. Will Bulsiewicz: The Gut Health MD

Welcome to NHA Today, the official podcast of the National Health Association! 🌱 In this episode, Cyd Notter speaks with psychologist, vegan educator, and author of The Vegan Transformation: A Journey to Heal Yourself and the World, Angela Crawford, PhD, about Food & Mood and the powerful connection between nutrition and mental health. You'll learn: How food choices can influence depression, anxiety, and emotional resilience The role of inflammation, the gut-brain connection, and key nutrients like fiber Why many people struggle socially when transitioning to plant-based eating (and how to handle it) Practical strategies for emotional eating, setbacks, and staying consistent How lifestyle pillars like sleep, movement, stress management, and community support mental wellbeing Whether you're plant-based, plant-curious, or just looking for better mental clarity and wellbeing, this conversation offers science-backed insights and compassionate guidance. Links & Resources 🔗 Learn more about the National Health Association: https://www.healthscience.org/📺 Explore NHA Today episodes on YouTube: NHA Today Playlist 🎙 Listen on podcast platforms: https://www.healthscience.org/podcast/  Connect with Angela Crawford, PhD 🌐 Website: https://angelacrawfordphd.com 📘 Book: The Vegan Transformation: A Journey to Heal Yourself and the World (see her Book tab on site) 🍲 Food for Life / cooking classes: (available via her website)

Welcome to NHA Today, the official podcast of the National Health Association! 🌱 In this episode, guest host Cyd Nader speaks with chronic pain expert, educator, and author Eileen Kopsaftis who is a leader in movement science and founder of Have Lifelong Wellbeing. Eileen has helped people eliminate pain, age well, and reclaim mobility for over 30 years. Her bestselling books, Pain Culprits and Aging Culprits, challenge common myths about the human body and uncover what really creates chronic pain, posture imbalances, and unnecessary physical decline. In this powerful and practical discussion, Eileen shares: Why posture absolutely matters, adespite what some experts claim The surprising connection between posture, pain, and circulation Why poor ankle mobility is one of the biggest hidden drivers of pain How the thoracic spine is the "silent saboteur" of shoulder and back function How to assess your own posture at home (standing and lying down) What causes hunching, "Dowager's hump," and forward head posture Why aging decline is not inevitable How lifestyle, nutrition, and movement support healthy function long term What to do (and what not to do) to improve posture safely Eileen also explains why braces often make posture worse, the role of whole food, plant-based nutrition in improving circulation, and simple daily habits to move better and feel better at any age. Where to Find Eileen Kopsaftis Website: https://havelifelongwellbeing.com  YouTube: Have Lifelong Wellbeing Books: Pain Culprits, Aging Culprits TIMESTAMPS 00:00 Welcome 01:00 Meet Eileen Kopsaftis 02:00 Does posture matter? Why experts disagree 03:00 The vanity factor & why posture affects confidence 05:00 Why people "shrink" with age (and why it's NOT aging) 07:00 Forward head posture: how 1 inch = 10 extra pounds of pressure 09:00 Can posture be corrected later in life? 11:00 Shoulder mobility, thoracic spine function & pain 13:00 Fall risk and center of gravity 15:00 The natural spinal curves and why they matter 17:00 Causes of excessive kyphosis 20:00 Degenerative disc disease and lumbar artery circulation 23:00 Ankle mobility: the most overlooked posture culprit 27:00 Workstation habits & standing desk tips 29:00 Why chair posture affects the whole spine 33:00 How the thoracic spine moves (type 1 & type 2 motion) 35:00 Exercises for ankle, hip & trunk function 38:00 Everything is connected 41:00 Posture self-assessment (standing & lying down) 48:00 What actually improves posture 49:00 The role of whole food, plant-based eating in pain and function 52:00 Why posture corrections must be individualized 55:00 How to work with Eileen 58:00 Final encouragement: aging doesn't equal decline Links 🔗 Learn more about the National Health Association: https://www.healthscience.org/ 🎧 Listen to all NHA Today podcast episodes: https://www.healthscience.org/podcast/ 📺 Subscribe to our YouTube channel: @nationalhealthassociation

Welcome to NHA Today, the official podcast of the National Health Association! 🌱 In this episode, hosts Justin and Stephanie Williams sit down with Terri Chrisman, board-certified nutritionist, lifestyle medicine professional, and author of the new book Fabulous Health. Terri shares her deeply personal journey from vegetarianism to veganism to fully embracing a whole food, plant-based lifestyle and the science that inspired her along the way. Terri discusses: How her international life led her to explore health and nutrition Why going vegan didn't automatically mean "healthy" Her transition from processed vegan eating to whole food, plant-based living The emotional and psychological side of eating Why people struggle to change and how the Transtheoretical Model explains it What inspired her to write Fabulous Health Why lifestyle medicine must include sleep, stress, movement, and connection Her go-to 5-minute noodle bowl that anyone can make How her family health history motivates her commitment to this lifestyle A warm, engaging episode packed with science, storytelling, and practical wisdom. LINKS Learn more about Terri: https://fabuloushealth.netBook: Available on Amazon + signed copies for U.S. residents via her website 🔗 Learn more about the National Health Association: https://www.healthscience.org/ 🎧 Listen to all NHA Today podcast episodes: https://www.healthscience.org/podcast/ 📺 Subscribe to our YouTube channel: @nationalhealthassociation

Welcome to NHA Today, the official podcast of the National Health Association! 🌱 In this inspiring episode, hosts Justin and Stephanie Williams sit down with Lianna Levine Reisner, co-founder and president of Plant Powered Metro New York (PPMNY). Lianna shares her personal health transformation, how she brought plant-based education to diverse communities, and why building supportive local networks is the key to long-term lifestyle change. Together, they explore: Lianna's journey from personal experimentation to a whole food, plant-based lifestyle How PPMNY empowers multicultural communities across the NYC metro area The role of mentorship, jumpstarts, and community events in helping people thrive Strategies for parents raising plant-based kids in traditional school environments How local groups can partner with restaurants and expand healthy food access Whether you're new to plant-based living or a seasoned advocate, this conversation offers heartfelt wisdom, practical ideas, and a powerful reminder of the impact community can make. Timestamps 00:00 Introduction 00:45 Meet Lianna Levine Reisner 03:00 Lianna's plant-based health journey 07:00 Raising plant-based children 11:00 Food environment challenges for families 15:00 Finding and building community 17:20 How Plant Powered Metro NY began 25:00 The four pillars: awareness, education, empowerment & community 28:00 Jumpstarts, mentorship & national collaboration 34:00 Multicultural outreach & bridging communities 40:00 Connecting with underserved populations 44:00 Working with restaurants for healthier options 45:40 Quick meal ideas from Lianna 49:20 Where to find PPMNY LINKS 🔗 Learn more about the National Health Association: https://www.healthscience.org/ 🌱 Explore Plant Powered Metro New York: https://www.plantpoweredmetrony.org/ 🎧 Listen to all NHA Today podcast episodes: https://www.healthscience.org/podcast/ 📺 Subscribe to our YouTube channel: @nationalhealthassociation