Episodes

  • 127: The Vegan Lifter: Get Stronger as You Age with Robert Cheeke

    127: The Vegan Lifter: Get Stronger as You Age with Robert Cheeke
    Jul 8 2025
    Plant-Based Fitness & Strength Training with Robert Cheeke Watch it on YoutTube HERERead the Blog HERE Episode Overview Join Maxime Sigouin, founder of Fit Vegan Coaching, as he interviews plant-based fitness pioneer Robert Cheeke about resistance training, longevity, and building muscle on a plant-based diet. With 30 years of plant-based living and decades of strength training experience, Robert shares invaluable insights on training evolution, injury prevention, and the mindset shifts needed for sustainable fitness. Key Topics Covered Training Evolution & Mindset (00:01:50 - 00:15:00) How training approaches change from your 20s to 40s and beyondShifting from performance-focused to longevity-focused trainingThe importance of acceptance and removing comparison pressureFinding joy in movement vs. training as a burden The Power of Consistent Movement (00:15:00 - 00:20:00) Choosing movement first: always taking stairs, walking meetingsNon-exercise activity benefits for mental clarity and creativityMaking conscious choices to incorporate movement throughout the day Strength Training Benefits (00:24:00 - 00:35:00) Building skeletal muscle and bone densityPreventing sarcopenia (age-related muscle loss)Enhancing mood and building characterCreating an efficient fat-burning metabolismFunctional benefits for all sports and activities Debunking Fitness Myths (00:29:00 - 00:45:00) Why fear of "getting too bulky" is unrealisticThe illusion component of looking fit (body fat % matters more than size)Cardio vs. strength training for fat lossWhy you can't outwork a bad diet Workout Structure & Injury Prevention (00:45:00 - 01:10:00) Warm-up: Why cold muscles are injury-proneDynamic vs. static stretchingRPE (Rate of Perceived Exertion) under 5Synovial fluid and joint lubrication Main Workout: Progressive loading strategiesForm over ego liftingSelf-awareness and accepting being a beginnerCommon injury patterns and prevention Cool-down: Reducing DOMS (Delayed Onset Muscle Soreness)Maintaining range of motionThe connection between stretching and posture Keys to Long-term Success (01:10:00 - 01:15:00) Creating structure and systemsBuilding identity through consistent actionsConnecting today's actions to future outcomesFinding motivation through results, not just willpower Notable Quotes "Consistency is possibly the most important word in the world after love""The fear of getting too muscular is like the fear of accidentally becoming a billionaire""You can't fail if you don't quit" Action Items for Listeners Start with 3x/week, 30-minute strength training sessionsAlways warm up properly - never rush this phaseFocus on form over weight liftedInclude 5 minutes of post-workout stretchingTrack workouts to create accountabilityRemove comparison to others - train for your own goals Resources Mentioned Maxime Sigouin's YouTube channel - 100+ exercise form videosBooks by Robert Cheeke: "The Plant-Based Athlete""The Impactful Vegan" Fit Vegan Coaching program Key Takeaways Strength training is essential for longevity, bone density, and quality of life at any age. Success comes from consistency, proper form, and training for your own goals rather than comparing yourself to others. The journey from performance-focused to longevity-focused training requires mindset shifts but ultimately leads to more sustainable, enjoyable fitness practices.
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    1 hr and 17 mins
  • 125: A New Chapter for the Health Science Podcast: Relaunching Summer 2025

    125: A New Chapter for the Health Science Podcast: Relaunching Summer 2025
    Apr 3 2025

    🎙 Health Science Podcast Announcement – A Message from Dr. Frank Sabatino

    Dr. Frank Sabatino, Director of Health Education for the National Health Association and host of the Health Science Podcast, shares a heartfelt update with listeners. Over the past two years, the podcast has featured inspiring and insightful conversations with leading voices in plant-based health, science education, activism, and more.

    Now, the team is taking a short break to refresh, revamp, and elevate the show in preparation for an exciting relaunch in Summer 2025. Dr. Sabatino thanks the community for their ongoing support and looks forward to returning with renewed energy and enriched content.

    Stay tuned – the best is yet to come!
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    2 mins
  • 124: Empowering Women Through Plant-Based Living: Stacey Heiny's Path to Health and Confidence

    124: Empowering Women Through Plant-Based Living: Stacey Heiny's Path to Health and Confidence
    Mar 21 2025
    Episode Summary

    In this episode of the Health Science Podcast, host Dr. Frank Sabatino welcomes Stacey Heiny, a certified holistic nutritionist, lifestyle wellness mentor, and founder of The Herban Farmacy. Stacey’s mission is to help women remove the overwhelm from their wellness journey and create clarity around their health so they can thrive and serve others with purpose.

    Stacey shares her personal health journey, from struggling with chronic illness, ADHD, and anxiety to discovering the healing power of plant-based nutrition and holistic living. She discusses her transition from Pilates instructor to nutrition expert, her passion for empowering women, and how environmental toxins and clean beauty play an essential role in long-term health.

    Throughout the conversation, Stacey provides valuable insights into breaking free from societal pressures, making intentional health choices, and fostering self-worth through nutrition, movement, and lifestyle changes.

    Key Topics Discussed

    • Stacey’s Journey to Holistic Health: Overcoming childhood illness, ADHD, and anxiety through lifestyle changes.

    • Pilates as a Gateway to Wellness: How movement sparked her interest in plant-based nutrition.

    • Empowering Women Through Wellness: Addressing self-worth, confidence, and the challenges women face in prioritizing their health.

    • The Importance of Nutrition in Mental and Physical Health: How adopting a whole food, plant-based diet transformed her energy, clarity, and overall well-being.

    • Environmental Toxins and Clean Beauty: The hidden dangers of everyday beauty and household products, and how to transition to safer alternatives.

    • The Role of Herbs in Health: Stacey’s passion for plant medicine and how she integrates herbs into her lifestyle.

    • S.O.S-Free Eating: Why eliminating salt, oil, and sugar can be a game-changer for health.

    • The Herban Farmacy: Stacey’s brand and online space dedicated to holistic wellness, nutrition, and education.

    • Helping Moms Raise Healthy Children: Strategies for making plant-based living easy and sustainable for families.

    • Her Organic Farm and Future Business Plans: Expanding access to healthy, plant-based food in Indiana and beyond.

    About Stacey Heiny

    Stacey Heiny is a certified holistic nutritionist and a licensed Food for Life instructor through the Physicians Committee for Responsible Medicine. She holds a certification in Plant-Based Nutrition from Cornell University’s T. Colin Campbell Center for Nutritional Studies and has spent over 15 years dedicated to the wellness industry.

    She is the founder of The Urban Pharmacy, an educational platform that provides evidence-based nutrition resources, clean beauty advocacy, and holistic living strategies. Stacey and her husband own an organic farm in Indiana, where they grow produce for local farmers’ markets and create elderberry products. She is passionate about empowering women to prioritize their health so they can live with clarity, confidence, and purpose.

    Connect with Stacey Heiny

    🌎 Website: www.theherbanpharmacy.com
    📘 Facebook: https://www.facebook.com/HerbanFarmacy
    📷 Instagram: @theherbanpharmacy

    Resources & Links

    • Learn more about the National Health Association: healthscience.org

    • Explore S.O.S-Free Plant-Based Recipes: HealthScience.org/recipes

    • The Urban Pharmacy Podcast: Stay tuned for the relaunch of Stacey’s podcast featuring plant-based experts, nutritionists, and wellness mentors.

    Final Thoughts from the Guest

    Stacey encourages listeners to recognize their worth and prioritize their health to unlock their full potential. She emphasizes that self-care is the foundation for serving others and achieving personal fulfillment. Through small, intentional steps in nutrition, movement, and toxin-free living, anyone can create lasting, positive change.

    Enjoyed the episode?

    Don’t forget to subscribe, rate, and review the Health Science Podcast on your favorite streaming platform!
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    44 mins
  • 123: Philosophy, Ethics, and the Joy of Going Vegan: Matt Halteman's Compassionate Approach to Food

    123: Philosophy, Ethics, and the Joy of Going Vegan: Matt Halteman's Compassionate Approach to Food
    Mar 14 2025

    Episode 123: Philosophy, Ethics, and the Joy of Going Vegan: Matt Halteman's Compassionate Approach to Food

    Guest: Dr. Matthew Halteman
    Host: Dr. Frank Sabatino
    Presented by: National Health Association

    Episode Summary

    In this episode of the Health Science Podcast, Dr. Frank Sabatino sits down with Dr. Matthew Halteman, a professor of philosophy at Calvin University and fellow at the Oxford Centre for Animal Ethics. Dr. Halteman is a passionate advocate for animal rights and food justice, serving on the advisory boards of organizations such as the Better Food Foundation and CreatureKind. He is also the author of Hungry Beautiful Animals: The Joyful Case for Going Vegan—a book that explores the ethical, philosophical, and joyful aspects of a plant-based lifestyle.

    Throughout the conversation, Dr. Halteman shares his journey into philosophy and animal advocacy, discusses the intersection of ethics and food choices, and offers insight into the transformative power of veganism—not just for personal health, but for the well-being of animals, the environment, and society. The discussion also explores the deeper philosophical and hermeneutic perspectives that shape our food systems and worldviews.

    Key Topics Discussed

    • Dr. Halteman’s background in philosophy and his journey into animal advocacy

    • The role of philosophy in helping people examine their food choices

    • The ethical and existential dimensions of veganism

    • How our personal, emotional, and social attachments shape our relationship with food

    • The mechanistic worldview and its impact on our treatment of animals and nature

    • The concept of Shalom and its relevance to food justice and compassionate eating

    • How to approach veganism as a joyful, evolving journey rather than an all-or-nothing mindset

    • Addressing cognitive dissonance and embracing an ethical, holistic lifestyle

    • The importance of joy, flourishing, and connection in the vegan movement

    About Matthew Halteman

    Dr. Matthew Halteman is a professor of philosophy at Calvin University and a fellow at the Oxford Centre for Animal Ethics. His work focuses on applied ethics, particularly animal and food ethics. He has authored multiple books, including Hungry Beautiful Animals: The Joyful Case for Going Vegan, Compassionate Eating as Care of Creation, and Philosophy Comes to Dinner (co-edited with Andrew Chignell and Terence Cuneo).

    Beyond academia, he has co-founded and convened events such as the Animals and the Kingdom of God Lecture Series and the Wake Up Weekend Festival, both of which promote awareness and education on ethical eating and animal advocacy.

    Connect with Matthew Halteman

    🌎 Website: www.hungrybeautifulanimals.com
    📚 Get the book: Hungry Beautiful Animals: The Joyful Case for Going Vegan (available at your favorite bookseller)
    🔗 LinkedIn: Matthew Halteman
    📘 Facebook: Matthew C. Halteman
    📷 Instagram: @hungrybeautifulanimals

    Resources & Links

    • Learn more about the National Health Association: healthscience.org

    • Check out Plant-Exclusive Cruises for a health-centered vacation experience

    • Subscribe and leave a review for the Health Science Podcast to support evidence-based discussions on plant-based nutrition, health, and animal advocacy

    Final Thoughts from the Guest

    Dr. Halteman encourages listeners to explore veganism as a joyful, life-enriching journey rather than a rigid rule-based commitment. By embracing compassionate eating, individuals can align their personal choices with values of kindness, health, and sustainability while enhancing their overall well-being.

    Enjoyed the episode?

    Don’t forget to subscribe, rate, and review the Health Science Podcast on your favorite streaming platform!

    Read more: https://www.healthscience.org/podcast/123-Matthew-Halteman/
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    50 mins
  • 122: Healing Through Service: Dr. Meagan L. Grega’s Journey from the Navy to Lifestyle Medicine

    122: Healing Through Service: Dr. Meagan L. Grega’s Journey from the Navy to Lifestyle Medicine
    Mar 7 2025

    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/
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    46 mins
  • 121: Reversing Diabetes with a Whole-Food Plant-Based Lifestyle with Lewis Bertus

    121: Reversing Diabetes with a Whole-Food Plant-Based Lifestyle with Lewis Bertus
    Feb 27 2025
    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/
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    44 mins
  • 120: Plant-Rich Solutions with Sarah Lake: The Climate Impact of Eating and Investing Smarter

    120: Plant-Rich Solutions with Sarah Lake: The Climate Impact of Eating and Investing Smarter
    Feb 21 2025
    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] ...
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    49 mins