Vegan Family Kitchen

I avoided talking about weight management for 10 years. I'm finally talking about it. Not because I had a dramatic transformation story to tell, I didn't lose 50 pounds, and I'm not selling anything. But because I'm a 48-year-old woman in perimenopause who has been intentional about weight maintenance for the past four years, and I've learned a few things worth sharing. In this video, I walk you through the 20 habits I actually use to stay at a healthy weight without dieting. They are about food, movement, and mindfulness. Some of them are obvious. Some are tactical. One of them connects to spirituality, and it might be the most important one on the list. What I cover: 🚗 How our society is rigged against healthy weight🥦🫘The whole-food, plant-based eating patterns that keep me satiated ⚖️ Why I weigh myself every single morning — and why it's just data, not drama👣 The movement habits that go way beyond the gym🧘‍♀️ The mindfulness practice that puts space between impulse and action💚 What I'm doing now to build a foundation before menopause changes the rules This is not a prescription. It's my honest experience as a healthy habit coach, plant-based nutrition educator, and real person navigating midlife with as much intention and as little guilt as possible. These habits are good for weight maintenance, but above all they are critical to keep chronic disease at bay. Join us at Cooking Club - it's free! https://brigittegemme.com/cooking-club/Mindful Eating Circle (free): https://brigittegemme.com/mindful-meal/ Take your Healthy Habit Snapshot: https://brigittegemme.com/#snapshot 0:00 — Why I avoided this topic for 10 years1:30 — The bigger picture: why weight management is so hard4:10 — My personal story: perimenopause and paying attention7:30 — The 20 habits overview7:45 — FOOD16:15 — MOVEMENT18:30 — MINDFULNESS & AWARENESS23:00 — What it all comes down to

Dr. Michael Greger — physician, bestselling author of How Not to Die, and founder of NutritionFacts.org — joins the Plantwise Book Club crew for a live fireside chat focused on how he reads and writes. In this conversation, we ask Dr. Greger how his team tracks thousands of new studies every day using PubMed alerts, a team of 100+ volunteers, and an increasing use of AI. He shares how he actively seeks out evidence that challenges his own positions — and the times he's had to reverse course (including a heartbreaking breakup with his favorite fruit). We also cover:🔬 How NutritionFacts.org is building an AI-powered "Ask Dr. Greger" tool using retrieval-augmented generation🥦 The strongest argument against a plant-based diet (his answer might surprise you)💪 How much protein you actually need — especially over 65🏥 Why making healthy food the default choice is the most effective behavior change strategy📚 His deep-work routine: treadmill research days, month-long project blocks, and a nine-hour interview day🍠 How fans started bringing him sweet potatoes at book signings Dr. Greger donates all proceeds from his books to charity, takes no corporate sponsorships, runs no ads, and sells no supplements. 📖 Currently in the Plantwise Book Club, we are doing a deep dive into How Not to Die. Join us: https://brigittegemme.com/plantwise-book-club/🌐 NutritionFacts.org for free, science-based nutrition information https://nutritionfacts.org🎙️ Subscribe to the Plantwise Podcast for more conversations at the intersection of plant-based nutrition, evidence, and real life. #PlantBased #NutritionFacts #MichaelGreger #HowNotToDie #PlantwisePodcast #WFPB #PlantBasedNutrition #EvidenceBased

What if the real reason why we can't change our habits has nothing to do with willpower? Leo Babauta, creator of Zen Habits and one of the original voices on mindfulness and simplicity on the Internet, joins the Plantwise Book Club crew for a conversation that goes deep. We talk about the emotions hiding underneath our food choices, why "should" never works, and what happens when we stop running from discomfort and just… sit with it. Plus, Leo shares how he went from overweight, in debt, and smoking to running marathons, going vegan, and building a life aligned with his values. The real shift? Love. This starts with "pick a tiny habit and go from there" and goes much deeper. Recorded live as a fireside chat with the Plantwise Book Club during our deep dive into Leo's book Essential Zen Habits.🔗 Leo's blog: http://zenhabits.net✍️ Leo's new book-in-progress: http://zenofdoing.substack.com📖 Leo's book Essential Zen Habits which was the Plantwise book of the month in February 2026: https://bookshop.org/a/114636/9781434105257 💚 Join the Plantwise Book Club: https://skool.com/plantwise/about/

Welcome to the first episode of the Plantwise Podcast! Host Brigitte Gemme sits down with legendary vegan advocate Victoria Moran, a 2024 Vegan Hall of Fame inductee, author of 14 books, and founder of Main Street Vegan Academy. In this wide-ranging conversation, Victoria shares: Why she'd be vegan even if it wasn't good for her health What it's like to age publicly as a vegan at 75 Her perspective on mortality ("We're all holograms passing through") The spiritual roots of veganism most people don't know about Her Ayurveda-inspired daily routine What's next for Main Street Vegan Academy The book she hopes to write next Whether you've followed Victoria for years or you're just discovering her work, this episode is a masterclass in living with purpose, compassion, and good sense. Mentioned in this episode: Plantwise Book Club https://brigittegemme.com/plantwise-book-club/ Creating a Charmed Life by Victoria Moran https://bookshop.org/a/114636/9780062515803 Main Street Vegan by Victoria Moran https://amzn.to/4r0yQsf Age Like a Yogi by Victoria Moran https://bookshop.org/a/114636/9781958972595 Main Street Vegan Academy https://mainstreetvegan.com/ Healthy Vegan Cooking Club https://veganfamilykitchen.com/cooking-club/ The Compassion Consortium https://www.compassionconsortium.org/ Join the Plantwise Book Club to go deeper and go from knowledge to healthy habits! Learn more: https://brigittegemme.com/plantwise-book-club/

This is a goosebumps episode! You're going to LOVE this conversation with Victoria Moran, a vegan icon for over 41 years, author of 13 books, and a recent inductee into the Vegan Hall of Fame. It's an honor to have Victoria in my kitchen to share her fascinating journey from being a solitary vegetarian in the 1960s Midwest to leading the Vegan Main Street Academy. We go deep into her connections within the vegan movement, her upcoming 14th book 'Age Like a Yogi: A Heavenly Path to a Dazzling Third Act', and her feature film project 'Miss Liberty'. Whether you’re interested in the health benefits of a plant-based diet, in the spiritual roots of yoga, or in the history of vegan activism, you're going to wish this episode was twice as long! 👉 Pre-order Victoria's new book Age Like a Yogi: A Heavenly Path to a Dazzling Third Act from your favorite bookstore, then send your receipt to assist@victoriamoran.com to unlock the cool pre-order bonuses, including a day-long workshop with her in January. Learn more about the Main Street Vegan Academy and connect with Victoria on her website. Watch the trailer to Miss Liberty: The Movie! TIMESTAMPS 00:00 Introduction to Victoria Moran01:30 Early Vegan Journey in the 1980s03:24 Influential Figures in Veganism04:16 Challenges and Innovations in Early Veganism07:39 Historical Events and Influencers08:55 Personal Reflections on Vegan History12:10 Yoga and Veganism: A Personal Journey16:27 Aging Like a Yogi: The New Book25:48 The Intersection of Yoga and Veganism28:15 Yoga and Dietary Choices28:57 Western Yoga and Secular Influence29:53 The Importance of Ahimsa30:13 Personal Stories and Veganism31:57 Health Benefits of Veganism for Older Adults33:04 Secrets to Vibrant Aging35:29 The Role of Exercise38:27 Miss Liberty: A Film Project43:25 Encouragement for New Vegans49:55 Pre-ordering 'Aging Like a Yogi'

Do you want to avoid suffering from swollen, achy, hot joints, feeling fatigue, or struggling with mobility? Or decrease your risk of cardio-vascular events? Those issues often associated with aging are not inevitable! Join Brigitte in conversation with Linda Tyler, author of The Plant-Based Anti-Inflammatory Cookbook and creator of GraciousVegan.com. Linda explains everything you need to know about what inflammation is, how it's related to the food we eat, and how a different way of cooking can bring big improvements into your life today and in the long term. Linda also shares her favorite recipes and practical advice for making anti-inflammatory cooking a part of your everyday life. Whether you're a seasoned vegan chef or just curious about plant-based eating, there's something in this episode for everyone interested in the health benefits of an anti-inflammatory plant-based diet. Connect with Linda on her website at https://graciousvegan.com on Instagram: https://www.instagram.com/gracious_vegan/and buy her cookbook: https://www.graciousvegan.com/cookbook-details-and-ordering

In this episode of the Vegan Family Kitchen podcast, host Brigitte Gemme talks with her guest, Deborah McNamara - a Vancouver-based counselor who is fascinated by the relationship between food and our connections with each other. Deborah discusses her experiences with helping adults make sense of their relationships with food and children, giving insights on treating food issues through the lens of relationships. As the author of the book 'Nourished: Connection, Food and Caring for Our Kids (and everyone else we love),' Deborah McNamara emphasizes the importance of nurturing relationships through food, with adults taking the lead in caretaking to foster secure and healthy connections. Connect with Deborah MacNamara Get your copy of Nourished from your local bookstore, bookshop.org, or Amazon. Learn more about Deborah MacNamara's upcoming course: Gather to Eat -- Need to get organized to feed yourself and your loved ones really good food? Download Brigitte's healthy vegan 5-night dinner plan: Planned & Plant-Based. Find your own Flow in the Kitchen: Practices for Healthy Stress-Free Vegan Cooking

Can there be such a thing as a blissful menopause? Every woman's experience will be different, but certain lifestyle and mindset shifts will make it a smoother ride. Brigitte's guest on the Vegan Family Kitchen podcast today is Anna Pelzer, a vegan menopause coach. She has some gentle guidance to help. In this thought-provoking conversation, Anna shares: Her journey from food photography to menopause coaching What she means when she suggests menopause can be a time of opportunity Actionable physical and mental health tips you can practice today Her own routine and stress-reduction strategies Based on Anna's past experience as a renowned vegan food photographer, we also touched on some behind-the-scene insight about the stress of social media for online creators. Struggling with menopause symptoms? Approaching menopause? You can connect with her for a free 30-minute consultation via her website Blissful Menopause, or connect on Instagram. Also tune in to her new podcast: The Vegan Menopause. ** Need a bit of help to eat more plants? Download Brigitte's 5-day healthy vegan dinner plan: https://veganfamilykitchen.com/planned-plant-based/ ** JUMP AHEAD: 01:20 Anna's Journey to Menopause Coaching02:36 The Impact of Stress on Menopause02:59 The Importance of Lifestyle Medicine03:34 Understanding Menopause Symptoms04:45 Menopause as a New Beginning05:59 Setting Health Goals During Menopause06:55 The Role of Plant-Based Eating in Menopause08:04 Transitioning to a Healthier Diet10:03 Stress Reduction Techniques10:46 The Power of Mindfulness12:43 The Importance of Body Connection14:07 Embracing Menopause with a Positive Mindset21:26 Personal Routine and Habits26:47 Dealing with Hot Flashes30:19 The Role of a Menopause Doula

With the charismatic Jean-Philippe Cyr, delicious and comforting vegan dishes are served with a side of self-deprecating humor... or is it the other way around? Jean-Philippe, a.k.a. The Buddhist Chef, just published his most recent English-language cookbook, The Buddhist Chef's Homestyle Cooking, and we chatted about: How being from a big Quebec family influenced his cooking journey What triggered his transition from restaurant chef specializing in meat to vegan YouTuber How to make tofu and tempeh delicious How he collaborates with large supermarket chains to create ready-to-eat vegan dishes And the social struggles of vegans! -- Struggling to decide what's for dinner? Download Brigitte's free Planned & Plant-Based one-week healthy vegan meal plan to get started with batch cooking and stress-free weeknights: https://veganfamilykitchen.com/planned-plant-based/

Veganic gardening is an approach to growing plants organically without any animal inputs. In other words: plant-based gardening! If you already have a garden, listen in to learn from Meg Kelly how to transition to a kinder and safer approach. If you don't already grow your own veggies, be prepared to get inspired by her hot tips to get started! Meg Kelly has been gardening veganically for 15 years in backyards, on balconies, and in the countryside. She co-founded the Veganic Agriculture Network in 2008 to increase awareness about veganic gardening and farming in North America. She now teaches the Learn Veganic online gardening course to help people around the world grow their own thriving gardens that are animal-friendly and sustainable. You can learn more about the online veganic gardening course here: https://learnveganic.com/ (use coupon code VEGANFAMILYKITCHEN for $20 off - not an affiliate! just happy to spread the veganic gardening love) Connect with Meg on Instagram: https://www.instagram.com/learnveganic/ #vegan #plantbased #gardening #veganic #veganicgardening #veganicagriculture #agriculture -- Need help with meal planning and batch cooking? Try my free Planned & Plant-Based 5-day dinner plan. Download it here: https://veganfamilykitchen.com/

Get inspired to cook more healthy vegan Italian food with Antonia Ricciardi! Antonia trained in physics and worked in the publishing industry, but her roots in the family restaurant in Southern Italy stayed strong. In our podcast conversation, you'll learn more about: Antonia's inspiring shift from the sciences to the culinary world, ingeniously weaving Italian flavors into her vegan dishes. Her favorite substitute for meat in vegan Bolognese sauce - and how the people of Bologna actually make it! The powerful wellness benefits of raw food, with a special spotlight on Antonia's delectable raw cakes from her Cambridge, UK shop. Antonia's practical guidance for anyone embarking on a plant-based diet or a career in vegan cuisine. And her clients' favorite dishes! Links: Antonia's Cambridge UK private chef services Her raw cake shop Antonia on Instagram Her frittata recipe is on my website: https://veganfamilykitchen.com/italian-cooking-with-antonia-ricciardi Tune in with Vegan Family Kitchen Podcast host, Brigitte Gemme, and Antonia Ricciardi to explore the fascinating world of Italian plant-based cooking, where tradition meets healthy innovation. Savor this episode and ignite your culinary passion! -- Need a meal plan? Visit Vegan Family Kitchen and share your email at the top of the page to receive my free 5-day healthy vegan dinner plan featuring all-time client favorites: https://veganfamilykitchen.com/

In this episode of the Vegan Family Kitchen podcast, I sit down with Dr. Jules Cormier, a family physician, plant-based nutrition advocate, and ninja sports athlete who shares his inspiring story of transformation, healing, and performance. In his 20s, Dr. Cormier suffered from cholinergic angioedema, a severe condition that caused anaphylactic-like symptoms and swelling when exercising. After a flare-up that sent him to the hospital (as a patient!), he was encouraged to try cutting out dairy to manage his symptoms... and it worked! Soon, he adopted a fully plant-based diet and hasn't had an episode since. With over a decade of experience as a plant-based doctor, Dr. Cormier shares his journey and the benefits of plant-based nutrition in treating and preventing various health conditions. His approach has caught on among his colleagues. In the interview, we discuss how he integrates plant-based nutrition in his practice when appropriate, and the power of small changes to make a big difference. We also chatted about his passion for fitness and his discovery of ninja sports. Last year, he even qualified for the World Ninja Championships in Las Vegas, where he was pleased to compete without fear of an adverse reaction. Listen in and be inspired! Then make sure to connect with Dr. Jules Cormier on his website: https://www.plantbaseddrjules.com/ -- Need a better plan for healthy vegan dinners? Download the free 5-day "Planned & Plant-Based" guide: https://veganfamilykitchen.com/planned-plant-based/ Overwhelmed, frustrated, or resenteful in the kitchen? It's time for a mindset shift. Check out Brigitte's book Flow in the Kitchen: Practices for Healthy Stress-Free Vegan Cooking: http://veganfamilykitchen.com/books

Nic Bathurst, a dietitian and nutritionist, and mom of four kids, thought of herself as a healthy and fit person with good habits. Then, at age 48 she was diagnosed with breast cancer. She underwent a mastectomy and started digging into the literature about breast cancer. What she found out was not what she had learned in school. That was 10 years ago, and she has turned her life around since, in addition to changing the way she works with her clients. I had the pleasure of sitting with her for a conversation about: How menopause doesn't have to make us victims of our hormones Whether or not we should worry about protein The place of alcohol in a healthy lifestyle How industry finds the right "bliss point" to hook us to foods we'd probably be better off without Small experiments we can try to see if our life improves And more! Nic is a dietitian and nutritionist of over 30 years. She has been a passionate plant advocate since she got breast cancer in 2013 and discovered the health and weight loss benefits of a diet powered by plants. She now specializes in helping women navigate their mid-life hormones, release unwanted weight, and optimize their health by eating more plants. I encourage you to connect with Nic Bathurst on her website Naturally Nic and to watch her videos on YouTube.