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.

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• 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.

In today’s episode, Tracy is back just in time to dig into one of the hottest topics in nutrition: anti-inflammatory diets. She and Eden break down how chronic inflammation underlies everything from joint pain to heart disease, and how plant-based eating can help reverse the tide. From tofu bagels to seitan duck pancakes, this episode is as delicious as it is insightful.

Key highlights:

- What is an anti-inflammatory diet and why is it important?

- How your microbiome and fiber intake shape your health outcomes - The role of omega-3s, whole grains, and plant proteins in reducing inflammation

- Why even small dietary shifts (like swapping 3% of calories from animal to plant protein) can have a huge impact

- How anti-inflammatory diets influence arthritis, aging, gut health, energy, and more

Resources

Resources:

• Balanced.org

• Mediterranean diet for heart health (Mayo Clinic)

• Picking healthy proteins (American Heart Association)

• Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee osteoarthritis: a systematic review (NIH)

• The intestinal microbiota fuelling metabolic inflammation (Nature)

• Dietary fiber intake and all-cause and cause-specific mortality: An updated systematic review and meta-analysis of prospective cohort studies (NIH)

More to Explore:

• Foods that fight inflammation (Dr. Frank Hu, Harvard Health Publishing)

• Submit them here or reach out via our Instagram.

In this episode, Tracy and Eden welcome back Audrey Sanchez from Balanced.org for a deep dive into one of the most controversial –and consequential– aspects of U.S. nutrition policy: the Dietary Guidelines for Americans (DGAs). Together, they unpack how these guidelines are developed, the growing tension between science and politics, and what it all means for everyday eaters. From vegan buffets to burrito bowls, this episode balances flavorful inspiration with policy-level impact.

Key highlights:

• How the Dietary Guidelines for Americans (DGAs) are developed, and who gets a seat at the table
• The disconnect between science and simplification in national nutrition guidance
• Industry influence, public commentary, and where bias creeps in - Why the 2025–2030 guidelines may look drastically different—and what’s at stake
• The push to prioritize plant proteins, limit saturated fats, and promote water as the default beverage
• What Tracy and Eden tell their patients when asked, “What should I eat?”

Resources:

• “2025 Dietary Guidelines: Why the Reform Act Matters for Your Family, Your School, and the Future of Nutrition Policy” (Balanced.org) - 2020–2025 DGAs USDA.gov
• Canada’s Food Guide (Government of Canada)
• The Plate Method (MyPlate.gov)

More to Explore:

• “Perspective: Challenges and Controversial Issues in the Dietary Guidelines for Americans, 1980–2015” (PubMed)
• “Dietary Guidelines for Americans” (Center for Science in the Public Interest)
• “US Dietary Guidelines for Americans—101” (Nutrition Coalition) - “New Thinking on Saturated Fat” (Harvard Medical School)
• The Vegan Buffet at Ching Dao and Table Mesa (Boulder, CO)

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