122: Healing Through Service: Dr. Meagan L. Grega’s Journey from the Navy to Lifestyle Medicine

Episode Summary: In this episode of the Health Science Podcast, brought to you by the National Health Association, Dr. Frank Sabatino sits down with Dr. Meagan L. Grega, a board-certified physician in Family and Lifestyle Medicine and the Co-Founder and Chief Medical Officer of the Kellyn Foundation. Together, they discuss the power of community-driven health initiatives, the importance of making the healthy choice the easy choice, and how the Kellyn Foundation is working to transform neighborhoods with lifestyle medicine programs. Dr. Grega shares insights on the evolution of her career, from her early passion for service to her realization that true healing comes from prevention and community support. She explains how the Kellyn Foundation integrates school-based education, gardening programs, mobile markets, and hands-on cooking classes to create sustainable change in the Lehigh Valley. If you’re looking to learn how lifestyle medicine can be a powerful force for improving health outcomes, this episode is a must-listen! About Our Guest: Meagan L. Grega, MD, FACLM, DipABLM, DipABFM Dr. Meagan L. Grega is a leader in Lifestyle Medicine and the Co-Founder and Chief Medical Officer of the Kellyn Foundation (www.kellyn.org), a non-profit dedicated to making the healthy choice the easy choice through community-based health initiatives. The foundation’s “Healthy Neighborhood Immersion Strategy” integrates school-based wellness education, hands-on cooking classes, and a mobile market providing access to fresh, nutrient-dense food. Dr. Grega graduated summa cum laude from Bucknell University with a B.S. in Biochemistry/Cell Biology and earned her MD from the University of Pennsylvania Medical School. She served as a medical officer in the United States Navy and currently manages the Llantrisant Retreat and Wellness Center (www.llantrisantretreat.com). She is actively involved in medical education, serving as faculty for St. Luke’s University Health Network and Temple University’s Lewis Katz School of Medicine, and is the current Conference Chair for the American College of Lifestyle Medicine Annual Meeting. She also serves on the governing boards of both the American Board of Lifestyle Medicine and the American College of Lifestyle Medicine. Key Topics Discussed in This Episode: Dr. Grega’s journey from aspiring shaman to board-certified physician How lifestyle medicine addresses the root causes of disease The role of social nudges and choice architecture in shaping healthy behaviors The Kellyn Foundation’s programs, including school-based education, gardening initiatives, and the Eat Real Food Mobile Market Challenges in implementing lifestyle medicine in schools and how to overcome them The importance of medically tailored meals and expanding access to nutrition-focused healthcare How future physicians are being trained in lifestyle medicine Resources & Links: Kellyn Foundation: www.kellyn.org Llantrisant Retreat and Wellness Center: www.llantrisantretreat.com Connect with Us: Subscribe and leave a review on your favorite podcast platform! Read more at: https://www.healthscience.org/podcast/episode-122-meagan-grega/

Type 2 diabetes affects more than 422 million people worldwide, yet many don’t realize that it can be reversed with the right approach. This figure comes from the World Health Organization (WHO) and unfortunately, continues to increase.  Lewis Bertus, PA-C, is on a mission to change that. As the founder of Diabetes180, Lewis has helped countless individuals transform their health using a low-fat, whole-food, plant-based approach. Featured on the NHA Health Science Podcast with Dr. Frank Sabatino, Lewis shares his groundbreaking methods and personal journey, which combines professional expertise with deeply rooted values. A Holistic Start: From Theology to Medicine Lewis’s foundation in holistic health began early, growing up in the Seventh-day Adventist faith, which emphasizes the connection between physical and spiritual well-being. His undergraduate studies in theology further shaped his belief in holistic healing, and his early career in community outreach gave him firsthand experience addressing preventable health challenges. “I grew up understanding that if you nourish the body correctly, it can heal itself,” Lewis said, crediting his upbringing for introducing him to plant-based principles long before they were mainstream. Personal Experience Sparks Professional Mission The inspiration behind Diabetes180 came from a personal challenge—helping his wife reverse her diabetes. Despite following conventional dietary advice and even experimenting with a keto diet, her condition persisted. Frustrated but determined, Lewis dove deep into research and implemented a low-fat, whole-food, plant-based diet. “Within six weeks, her blood sugar normalized,” Lewis shared. “Her success became the catalyst for what is now the Diabetes180 program.” Breaking Down Diabetes: Addressing the Root Cause Contrary to popular belief, Lewis explained, type 2 diabetes isn’t caused by carbohydrates. Instead, he highlighted how excess dietary fat creates insulin resistance. Excess dietary fat creates a barrier that prevents insulin from effectively delivering glucose into the cells. By focusing on a low-fat, whole-food, plant-based diet, clients in the Diabetes180 program can significantly enhance their insulin sensitivity and take meaningful steps toward reversing diabetes. The Diabetes180 Program: A Path to Transformation Lewis’s three-month program offers a comprehensive approach to reversing diabetes, focusing on: Dietary Transition: Guidance on adopting a low-fat, plant-based diet. Mindset Coaching: Practical tools for managing stress and fostering a positive outlook. Exercise Recommendations: Customized plans incorporating both aerobic and resistance training. Lewis’s wife, a former diabetic, co-leads the program, bringing personal insight and emotional support to clients navigating similar journeys. Tackling Sugar Cravings and Integrating Fasting Addressing sugar cravings effectively requires a complete dietary reset, as gradual changes often prove less successful. The program also incorporates intermittent fasting as a powerful strategy for clients with persistent insulin resistance. By synchronizing eating patterns with natural circadian rhythms, fasting promotes faster recovery and supports improved metabolic health. Bridging the Gap Between Patients and Physicians One of the biggest challenges Lewis faces is overcoming the widespread misconception that carbohydrates cause diabetes. By educating clients—and sometimes their physicians—on the science of insulin resistance, Lewis helps pave the way for sustainable health improvements. Lewis ensures that clients understand his role as a supportive coach and resource, complementing the care provided by their primary healthcare team rather than replacing it. This collaborative approach empowers clients to make lifestyle changes while maintaining the guidance of their existing medical professionals. Ready to Reverse Diabetes? To learn more about Diabetes180 or to schedule a consultation with Lewis Bertus, visit www.LewisBertus.com.  Episode Highlights  [00:00] Introduction. [02:00] It started with church.  [04:50] The spiritual side of plant based eating.  [07:00] Lewis’ wifes’ diabetes was a huge motivator to start his coaching practice.  [11:00] Is the problem fat or carbs? [14:00] Is what you eat “gumming” the lock?  [16:00] In the long run, it’s easier when you make a clean break from sugar.  [20:00] Diabetes180 program elements.  [27:30] The role intermittent fasting has on our health.  [31:00] Start the day with your largest meal.  [34:00] Stop masking your symptoms.  [40:00] Strategies to manage stress.  [43:00] What’s on the horizon for Lewis.   Read more at: https://www.healthscience.org/podcast/episode-121-lewis-bertus/

When it comes to solving the world’s biggest challenges—climate change, food insecurity, and public health—where do we even start? According to Sarah Lake, CEO of Tilt Collective, the answer lies in a powerful combination of philanthropy and plant-rich diets. In her conversation with Dr. Frank Sabatino on the Health Science Podcast, Sarah outlined how these two forces can drive systemic change and create a sustainable future. Here’s why this matters—and how you can help move the needle. Philanthropy: A Critical Catalyst for Change Can philanthropy really make a difference in climate action? Sarah Lake confirmed this to be true. Philanthropic investments do more than fund projects—they de-risk innovative ideas, paving the way for larger public and private sector funding. “Philanthropy is critical in paving the pathway for greater investment, even when governments are slow to act,” Sarah explained. Examples from renewable energy and electric vehicles show how early philanthropic contributions spark momentum that leads to transformative results. But philanthropy doesn’t just support new technologies; it also helps reframe critical conversations. Tilt Collective conducts research to showcase the value of these investments, providing policymakers with clear, actionable data that resonates with their priorities. Whether it’s reducing healthcare costs or strengthening food security, philanthropy opens doors to solutions that might otherwise be overlooked. The Power of Plant-Rich Diets: Five Times the Impact Here’s a shocking statistic: Shifting to plant-rich diets has five times the climate impact of renewable energy. That’s right—your plate has more power than your Prius. “This isn’t about making a more sustainable cow—it’s about removing the cow from the equation,” Sarah noted. Producing and consuming less meat drastically cuts greenhouse gas emissions, reduces food waste, and frees up land for carbon sequestration. By turning agricultural land into carbon sinks, we can double down on climate benefits. The best part? Change doesn’t have to be all-or-nothing. Sarah emphasized that even small reductions in meat consumption—especially among the biggest consumers—can make a huge difference. In the U.S., for example, 50% of red meat is consumed by just 12% of the population. Addressing overconsumption alone could move us significantly closer to climate goals. Breaking Barriers: Making Plant-Based Choices Accessible Why aren’t plant-based options more widespread? Sarah pointed to systemic issues like food deserts and economic inequality, particularly in the U.S., where affordable, calorie-dense fast food often wins over healthier, more sustainable choices. “People want the McDonald’s Big Mac that fits their $5 budget,” she explained. Meanwhile, in countries like the U.K., government subsidies make plant-based options more affordable, encouraging widespread adoption. Tilt Collective is working to bridge this gap by advocating for policies that make plant-rich options accessible and affordable for everyone. But they can’t do it alone—and that’s where you come in. Hope on the Horizon: Why Change Is Possible Despite the challenges, Sarah is optimistic. “Money talks and cows walk,” she said, pointing to businesses that are already profiting from plant-based innovations. Companies like JBS, the world’s largest meat processor, have entered the plant-based market and are seeing exponential growth in alternative protein products. Capitalism, Sarah believes, will ultimately drive the transition to sustainable food systems. But to accelerate this shift, we need public demand and continued investment in research and innovation. What You Can Do Today Here’s how you can make a difference: Support Plant-Rich Choices: Every meal matters. Start by incorporating more plant-based options into your diet. Demand Better Policies: Call on companies and governments to prioritize sustainable food systems. Invest in the Movement: Support organizations like Tilt Collective that are driving systemic change through research, advocacy, and innovation. Join the Movement Tilt Collective hosted the webinar, Five Big Ideas for 2025, to spotlight progress in plant-rich food systems and outline actionable steps for the future. Be sure to check out the website for details on upcoming webinars, initiatives and events.  Visit tiltcollective.org to learn more and stay connected.   Episode Highlights [00:00] Introduction. [02:00] A severe heart attack of Sarah’s father was the catalyst in food choices.  [06:00] Corporations shape unhealthy food choices.  [10:00] Reshaping food subsidization.  [15:45] Triggering the bliss point to get people hooked on unhealthy foods.  [20:00] How Tilt Collection evolved due to food insecurities.  [24:00] How the Food & Agriculture Organization has major conflicts of interest.  [27:00] Philanthropy is part of the solution. [33:00] Establishing standards for healthy consumption.  [37:00] Shifting the mindset of all animal consumption, abuse and use.  [41:00] The United States has extreme issues with poverty & food deserts.  [44:00] There is money to be made with healthy, plant-based options. Read more: https://www.healthscience.org/podcast/episode-120-sarah-lake/

Every day, billions of people consume animal products without considering the impact on their health, the environment, and animals. Colleen Patrick-Goudreau, celebrated advocate and bestselling author, dedicates her life to unraveling this disconnection. Known as the "Joyful Vegan," she has transformed countless lives through her books, podcasts, and innovative approaches to promoting compassion and ethical living. On the NHA Health Science Podcast, hosted by Dr. Frank Sabatino, Colleen shared her personal journey and the pivotal moments that shaped her commitment to a plant-based lifestyle. From her early experiences to her groundbreaking projects, Colleen offers a blueprint for creating a more compassionate world. The Social Disconnect: Why Compassion Is Suppressed From childhood, most people are taught to love animals through stories, toys, and films. Yet, these same animals often appear on dinner plates, leading to a subconscious compartmentalization of compassion. This societal norm not only numbs empathy but also perpetuates harm on a massive scale. Colleen explores this phenomenon in her work, helping people recognize and reconcile this internal conflict. Pivotal Moments: The Journey to Advocacy Colleen’s journey began with a profound awakening sparked by reading Diet for a New America by John Robbins and later Slaughterhouse by Gail Eisnitz. These books exposed the grim realities of industrial farming and the culture of violence it perpetuates. These experiences led her to align her values with her actions, igniting her passion for advocating for animals and ethical living. A Multi-Faceted Approach to Advocacy Through her seven bestselling books, including The Joyful Vegan, and her long-running Food for Thought podcast, Colleen provides practical tools and inspiration for those seeking to make more compassionate choices. Her Joyful Vegan Trips further illustrate how plant-based living can be abundant, joyful, and culturally enriching, breaking down myths about veganism being restrictive or inaccessible. Upcoming Projects and Expanding Impact Colleen’s upcoming book, A Year of Compassion: 52 Weeks of Living Zero Waste, Plant-Based, and Cruelty-Free, set to release in March 2025, is a comprehensive guide for anyone seeking to live more ethically and sustainably. This work reflects her ongoing commitment to empowering individuals with knowledge and practical steps to align their values with their daily lives. A Call to Action Colleen’s message is simple yet powerful: Start where you are. Change doesn’t have to be all or nothing. Small, consistent steps toward reducing harm and embracing compassion can lead to transformative outcomes for individuals, animals, and the planet. To explore Colleen’s work and discover how you can create meaningful change, visit JoyfulVegan.com. Full post at: https://www.healthscience.org/podcast/119-colleen-patrick-goudreau/

The path to creating a more compassionate world isn’t always clear-cut, but Tobias Leenaert has dedicated his life to finding practical and impactful ways to make it a reality. A thought leader in the vegan movement, Tobias brings a pragmatic lens to one of the most pressing ethical and environmental challenges of our time. In a recent conversation with Dr. Frank Sabatino on the NHA Health Science Podcast, he shared his strategies for making plant-based living accessible, achievable, and appealing for people around the globe. As the co-founder of Ethical Vegetarian Alternatives (now ProVeg Belgium) and author of How to Create a Vegan World: A Pragmatic Approach, Tobias emphasizes a results-driven methodology that prioritizes empathy, inclusion, and systemic change. His journey, which began with a simple yet profound moral question at the age of 10, has evolved into a lifelong commitment to reducing suffering and building a sustainable future. A Lifelong Commitment to Compassion Tobias’ journey began in Belgium when, as a child, he asked himself a simple question: “Why do we pet dogs but eat cows?” Growing up surrounded by both pets and farm animals, Tobias was struck by the lack of a morally relevant difference between the two. This realization planted the seeds of his activism. However, it wasn’t until his university years that he fully embraced veganism, inspired by his academic exploration of human-animal relationships and the consequences of meat consumption. Internships with leading U.S. animal advocacy organizations like PETA and FARM gave Tobias firsthand experience in global activism. Upon returning to Belgium, he recognized a gap in advocacy efforts and founded Belgium’s first vegan organization to address it. Over the years, this organization evolved into ProVeg Belgium, a global leader in plant-based advocacy. Full post at: https://www.HealthScience.org/118-tobias-leenaert

Adopting a vegan lifestyle can do more than improve your health and the planet—it can deepen your spiritual connection and clarity. Karen Hoyos, a transformational leader, speaker, and author, has embraced veganism not just as a diet, but as a profound way to align her actions with her purpose and values. On the NHA Health Science Podcast, hosted by Dr. Frank Sabatino, Karen shared how her 20 years as a vegan have been integral to her personal healing, spiritual growth, and transformational work with others. Healing Trauma to Find Purpose Karen’s journey toward clarity and purpose began with a need to heal her own trauma. Growing up in Colombia, she witnessed domestic violence within her family, a cycle that left deep emotional scars. Moving to the United States as a young mother marked a turning point. Determined to leave behind the pain of her past, Karen sought out personal development and spiritual growth. Through mentors like Tony Robbins and her meditation teacher, she began addressing the roots of her trauma. “Until we heal our past, it manifests in our relationships, health, and even financial struggles,” Karen explains. Healing, she emphasizes, is about moving from victimhood to empowerment, understanding the unconscious patterns that perpetuate pain, and choosing to grow beyond them. Veganism as a Path to Alignment Karen’s introduction to veganism came through her spiritual practice. Her meditation teacher emphasized the connection between diet and consciousness, opening Karen’s eyes to how food impacts energy and clarity. After watching the documentary Earthlings, Karen committed fully to a plant-based lifestyle, driven by compassion for animals, concern for the planet, and her own spiritual alignment. For Karen, veganism represents congruence—living in alignment with her values. “You cannot hurt and do good at the same time,” she explains. This alignment has become the foundation of her transformational work, where she teaches others to live authentically by harmonizing their actions with their deeper purpose. Full post at: https://www.HealthScience.org/117-Karen-Hoyos   

Binge Eating Disorder (BED) is the most common eating disorder, affecting 1.2% of U.S. adults annually, with higher rates among females (1.6%) compared to males (0.8%), according to the National Institute of Mental Health. In the UK, BED accounts for approximately 22% of all eating disorder cases. These figures reflect the urgent need for effective strategies to address this pervasive issue. On this episode of the NHA Health Science Podcast, Dr. Frank Sabatino sits down with Vanessa Sturman, an award-winning transformational health coach from the UK, to explore her personal journey of overcoming binge eating and finding freedom through a plant-based lifestyle. The Cycle of Binge Eating: A Personal BattleVanessa shares how societal pressures to conform to specific body ideals during her teenage years led to an unhealthy cycle of restrictive dieting, binge eating, and purging. At her lowest point, she felt consumed by obsessive thoughts about food and her weight. A pivotal moment of clarity, coupled with a strong desire to change, set her on the path to recovery. The Healing Power of Plant-Based EatingVanessa describes how transitioning to evidence-based, plant-forward eating helped her regain control of her health. By prioritizing whole, nutrient-dense foods, she was able to manage cravings, feel fuller longer, and improve both her physical and emotional well-being. This approach became the foundation of her work as a transformational health coach. Sustainability: A Framework for SuccessVanessa emphasizes sustainability as a cornerstone of her coaching philosophy. She helps clients build habits that last by focusing on practical, realistic strategies. This includes advocating for plant-based foods to not only improve health but also reduce environmental impact. Her dual focus on personal and planetary sustainability has made her a sought-after coach and speaker. Freedom Through Abundance, Not RestrictionContrary to traditional dieting models, Vanessa’s approach revolves around abundance. She helps clients incorporate foods they love into their meals while balancing them with nutrient-rich options. This approach eliminates guilt, fosters joy in eating, and leads to long-term success. More on this episode: www.HealthScience.org/116-Vanessa-Sturman

Regenerative organic farming has the potential to sequester more carbon annually than the global transportation industry emits, making it a critical tool in the fight against climate change. This revolutionary approach focuses on restoring soil health, increasing biodiversity, and creating resilient ecosystems. Jason DeSalvo, co-founder of Cold Brook Farm in New Jersey, is at the forefront of this movement. With a commitment to sustainable living and environmental stewardship, Jason recently appeared on the NHA Health Science podcast, hosted by Dr. Frank Sabatino, to share his journey, insights, and vision for a sustainable future. Cold Brook Farm: A Living Model of Sustainability Cold Brook Farm is more than just a farm—it’s a bold experiment in sustainable living. Established in 2019 by Jason and his wife, the New Jersey-based zero-energy farmstead is a testament to the power of innovation and perseverance. Combining advanced technologies like solar energy with regenerative organic farming practices, Cold Brook Farm demonstrates how human needs can coexist with the natural world. Jason explained how the farm serves as a real-world example of integrating sustainable practices into everyday life. From planting cover crops to support soil health to fostering biodiversity through pollinator-friendly habitats, every aspect of Cold Brook Farm is designed to nurture the land while producing nutrient-rich, chemical-free food. More at:  www.HealthScience.org/115-Jason-DeSalvo

Raised on a farm and immersed in a meat-centric world, Brigitte Gemme never questioned the practice of eating animals until her mid-thirties. Today, she is the founder of Vegan Family Kitchen and author of Flow in the Kitchen, where she teaches the art of simple, nourishing vegan meals. Her transformation—motivated by environmental concern, health awareness, and a growing connection to animal compassion—has become an inspiration for many on a similar journey. A Wake-Up Call: The Environmental Impact of Meat Brigitte’s shift to veganism began with an unexpected jolt. A fellow bike commuter once told her, “If you ride your bike to work but fuel your commute with steak, you might as well be driving a Hummer.” That comment hit home. Brigitte, who considered herself environmentally conscious, was suddenly forced to confront the contradiction in her lifestyle. She began extensive research on the environmental impact of animal-based foods and realized the toll her diet was taking on the planet. Determined to align her actions with her values, she decided to transition her diet, starting with plant-based cooking at home. Embracing the Challenge: Transitioning to a Plant-Based Diet Initially, Brigitte wasn’t ready to fully commit to a vegan diet in public, preferring to make plant-based meals at home. Over two years, she developed new cooking skills and explored vegan recipes, discovering a wealth of delicious plant-based options. As her second child arrived, Brigitte had a profound realization: her experience with breastfeeding sparked empathy for dairy cows. She couldn’t ignore the ethical implications of animal farming and ultimately embraced a fully vegan lifestyle, choosing compassion over tradition. From Skepticism to Advocacy: Discovering the Health Benefits of Plant-Based Eating At first, Brigitte was skeptical of claims about the health benefits of a plant-based diet, suspecting they might be exaggerated. But as she researched chronic disease prevention, particularly after her father’s diagnosis of dementia, she recognized the profound impact of plant-based nutrition on long-term health. Now a certified plant-based nutrition expert, she understands the benefits of a diet rich in whole foods. Her family experienced steady health, energy, and vitality, reinforcing her commitment to veganism. Full post: www.HealthScience.org/114-Brigitte-Gemme

Dr. Laurie Marbas, a board-certified physician in both family and lifestyle medicine, initially trained in a traditional medical setting before her practice and perspective evolved toward integrating plant-based nutrition into her medical approach. Her journey toward plant-based medicine began serendipitously after a patient in Rifle, Colorado, shared remarkable health improvements following dietary changes. Intrigued by her patient's experience with eliminating meat and dairy, Dr. Marbas began researching plant-based diets, eventually encountering The China Study, a pivotal moment that deepened her commitment to using diet as a preventive measure in healthcare. Impact of Plant-Based Diet on Chronic Illness Dr. Marbas shares compelling stories from her practice, including patients with serious autoimmune conditions like lupus. She describes the transformative impact of plant-based diets, exemplified by a lupus patient who saw significant health improvements, including weight loss, reduced inflammation, and a notable decrease in medication dependence. For Dr. Marbas, the results in her patients reinforced the power of nutrition, convincing her to adopt a fully plant-based approach in both her personal and professional life. Implementing Plant-Based Programs in Hospitals In collaboration with colleagues and plant-based chefs, Dr. Marbas implemented a study in Colorado’s Grand River Hospital to test the effects of plant-based meals on hospital employees. Over 30 days, the program yielded promising results, including weight loss and a decrease in pre-diabetic conditions. This experience highlighted the potential for plant-based interventions within healthcare settings, extending beyond patient care to improve employee wellness. Founding of the Plantrition Project and Plant-Based Telehealth A visionary in plant-based medicine, Dr. Marbas co-founded Plant-Based Telehealth, a virtual medical service focused on plant-based health and wellness. After a successful start, Plant-Based Telehealth was sold to Whole Foods founder John Mackey in 2022. Dr. Marbas’ involvement in the Plantrition Project, an organization dedicated to educating healthcare professionals on plant-based nutrition, further solidified her commitment to expanding the reach of nutrition-based preventive medicine. Full post: www.HealthScience.org/113-Dr-Laurie-Marbas