Episodios

  • Building Strength and Muscle: Protein Intake, Protein Timing, and Lifting Heavy Sh*t

    Building Strength and Muscle: Protein Intake, Protein Timing, and Lifting Heavy Sh*t
    Oct 24 2025
    In this episode, we return to protein—this time looking at how to use it strategically to build and maintain muscle, especially as we age (or level up, as I like to say).If you haven’t yet listened to Are You Getting Enough Protein? Part One and Are You Getting Enough Protein? Part Two, I highly recommend doing so — they lay the foundation for this deeper dive into how protein works in the body, how much we actually need, and why amino acids from plants are identical to those from animals.Today, we’re getting practical and personal by looking at:* The many benefits (besides aesthetics) when we build muscle* Why protein timing matters as much as protein amount* How leucine — one of the branched-chain amino acids — acts as the “on switch” for muscle repair and growth* Why lifting heavy (yes, heavy sh*t!) is essential for preserving strength, bone density, and metabolic health* How creatine supports muscle building* Shifting from weight loss to body recomposition* Answers to your questions about collagenYou’ll learn how to overcome anabolic resistance (our body’s natural decline in muscle-building efficiency with age), why women in particular benefit from shorter post-workout protein windows, and how simple daily habits play into muscle repair and longevity.If you’ve been wondering how to eat and train for strength, confidence, and longevity — while keeping it plant-based and joyful — this episode is for you.Listen wherever you get your podcasts by clicking “play” on the player above. Thanks for leaving a review on Apple Podcasts and for supporting this podcast!This podcast is listener-supported. NO ADS! To receive new posts and support my work, please consider becoming a paid subscriber. Related Episodes* Protein-Packed Plant Foods (Ranked from Highest to Lowest)* Are You Eating Enough Protein? (Part One)* Are You Eating Enough Protein? (Part Two)* Omega-3s: Skip the Fish, Boost Your Brain, but Make Sure You’re Getting Enough* Your Daily Supplement Guide: The Non-Negotiables and the Helpful BoostsSupport the PodcastTo keep Food for Thought Podcast ad-free and accessible to all, I rely on the support of paid subscribers. If you’re already one—thank you. If you’re not, please consider becoming one. None of the companies below sponsored this episode. They’re simply brands I personally use, love, and trust—which is why I agreed to be an affiliate.If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided!* Complement SupplementsEverything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources.🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products!* Plaine ProductsRefillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products!* Nama JuicerMy favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.🔗 namawell.com | Code: COLLEEN10 for 10% off all products!Additional Resources👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for.👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.colleenpatrickgoudreau.com/subscribe
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    1 h y 15 m
  • Omega 3s, Omega 6s, and The Truth About Seed Oils

    Omega 3s, Omega 6s, and The Truth About Seed Oils
    Oct 18 2025
    In this episode of Food for Thought, we’re separating fact from fear when it comes to omega-3s, omega-6s, and seed oils. I share what I’ve learned from testing my own Omega-3 Index, what the results mean, and how I’m adjusting my diet and supplements for both heart and brain health.We’ll talk about why omega-6s aren’t inherently bad, how to bring balance back through whole foods and direct EPA/DHA sources, and why testing (not guessing) is the key to optimizing your health.If you’ve ever wondered whether you’re getting enough omega-3s—or if all those seed oil headlines have left you confused—this episode is for you.This podcast is listener-supported. To receive new posts and support my work, consider becoming a free or paid subscriber.Related Episodes* Omega-3s: Skip the Fish, Boost Your Brain, but Make Sure You’re Getting Enough* Your Daily Supplement Guide: The Non-Negotiables and the Helpful Boosts* Are You Eating Enough Protein? (Part One)* Are You Eating Enough Protein? (Part Two)Support the PodcastTo keep Food for Thought Podcast ad-free and accessible to all, I rely on the support of paid subscribers. If you’re already one—thank you. If you’re not, please consider becoming one. None of the companies below sponsored this episode. They’re simply brands I personally use, love, and trust—which is why I agreed to be an affiliate.If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided!* Complement SupplementsEverything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources. 🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products!* Plaine ProductsRefillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products!* Nama JuicerMy favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.🔗 namawell.com | Code: COLLEEN10 for 10% off all products!Additional Resources👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for.👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.colleenpatrickgoudreau.com/subscribe
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    25 m
  • How Not to Be Cynical About the World—and Be Calmer, Happier, and More Hopeful

    How Not to Be Cynical About the World—and Be Calmer, Happier, and More Hopeful
    Oct 10 2025

    In this episode, I share why I’ve been off mainstream media (and feel calmer, clearer, and more engaged), how I stay informed on my terms, and what the Tao Te Ching and Stoicism taught me about hope that does the work.

    We’ll look at the “doom loop,” why outrage isn’t engagement, and how to channel energy into real life—voting, volunteering, showing up for people you love—without pretending everything’s fine.

    Along the way, I unpack a Tao passage that once infuriated me (“You can’t improve the world”) and how it ultimately freed me: the world is imperfect—and we make it better anyway.

    This podcast is listener-supported. To receive new posts and support my work, consider becoming a free or paid subscriber.

    Support the Podcast

    To keep Food for Thought Podcast ad-free and accessible to all, I rely on the support of paid subscribers. If you’re already one—thank you. If you’re not, please consider becoming one. None of the companies below sponsored this episode. They’re simply brands I personally use, love, and trust—which is why I agreed to be an affiliate.

    If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided!

    * Complement SupplementsEverything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources. (Discount includes Omega-3 Index tests!)🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products!

    * Plaine ProductsRefillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products!

    * Nama JuicerMy favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.🔗 namawell.com | Code: COLLEEN10 for 10% off all products!

    Additional Resources

    👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for.

    👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

    👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

    👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.



    This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.colleenpatrickgoudreau.com/subscribe
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    21 m
  • Time is Passing. How Do You Want to Spend It?

    Time is Passing. How Do You Want to Spend It?
    Sep 26 2025

    You may not know this, but I’m a huge Lord of the Rings fan—both the novels and the film—and this episode springs from one of the most powerful lines in both the books and the movies. When the world feels heavy—politics, climate, cruelty—that sentence brings me back to what I can actually choose: my response to it all.

    I also share some of my favorite thoughts from one of my favorite Stoic philosophers that align with that concept.

    Time will pass anyway. How do we want to spend it? Listen in, and let’s decide—on purpose—what to do with the time that’s been given to us.

    Support the Podcast

    To keep Food for Thought Podcast ad-free and accessible to all, I rely on the support of paid subscribers. If you’re already one—thank you. If you’re not, please consider becoming one. None of the companies below sponsored this episode. They’re simply brands I personally use, love, and trust—which is why I agreed to be an affiliate.

    If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided!

    * Complement SupplementsEverything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources. (Discount includes Omega-3 Index tests!)🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products!

    * Plaine ProductsRefillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products!

    * Nama JuicerMy favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.🔗 namawell.com | Code: COLLEEN10 for 10% off all products!

    Additional Resources

    👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for. (One one-on-one connection is also a perk of the Founding Member/VIP level here on Substack.)

    👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

    👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

    👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.



    This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.colleenpatrickgoudreau.com/subscribe
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    22 m
  • Omega-3s: Skip the Fish, Boost Your Brain, but Make Sure You're Getting Enough

    Omega-3s: Skip the Fish, Boost Your Brain, but Make Sure You're Getting Enough
    Sep 19 2025
    In this updated episode of Food for Thought—Omega-3s: Skip the Fish, Boost Your Brain (and Get Enough!)—we talk about these incredibly important fatty acids that are vital for brain, heart, mood, eye, and overall health. You’ve probably heard recommendations to eat fish to get your omega-3 fats, but listen to understand exactly what these fats are—and why skipping the middle fish is beneficial.What’s also essential is getting an amount of omega-3s that truly protects your brain, heart, and other organs. The best way to know if you’re getting enough is to test. I share my own story—testing my Omega-3 Index (and my husband’s), learning we were low, increasing our intake, and testing again. In the episode, I share the results with you and encourage you to test yourself!In this episode, we cover:* Why omega-rich plant foods (like flax seeds and walnuts) are great for many reasons but limited when it comes to converting ALA into EPA and DHA.* How and why to skip the fish and get your omega-3s where the fish get them (i.e. algae).* What the Omega-3 Index is—what it measures, how to test it (including at home), and why it’s not on standard panels. (Find tests online, or get 15% off of Complement’s tests. Use JOYFULVEGAN for your discount.* How I increased my Omega-3 Index by over 60%—and my husband’s by 100%.* …and so much more!Tune in for the full story, and remember…Food for Thought is a listener-supported podcast, and your support as a paid subscriber helps me continue creating content that inspires compassion and action—for animals, people, and the planet.Related Episodes* Your Daily Supplement Guide: The Non-Negotiables and the Helpful Boosts* Are You Eating Enough Protein? (Part One)* Are You Eating Enough Protein? (Part Two)Support the PodcastTo keep Food for Thought Podcast ad-free and accessible to all, I rely on the support of paid subscribers. If you're already one—thank you. If you’re not, please consider becoming one. None of the companies below sponsored this episode. They’re simply brands I personally use, love, and trust—which is why I agreed to be an affiliate.If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided!* Complement SupplementsEverything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources. (Discount includes Omega-3 Index tests!)🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products!* Plaine ProductsRefillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products!* Nama JuicerMy favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.🔗 namawell.com | Code: COLLEEN10 for 10% off all products!Additional Resources👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for. (One one-on-one connection is also a perk of the Founding Member/VIP level here on Substack.)👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.If you find this episode helpful, please consider giving it a like, share, comment, or restack. Your support sustains this work! This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.colleenpatrickgoudreau.com/subscribe
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    38 m
  • Your Daily Supplement Guide: The Non-Negotiables and the Helpful Boosts

    Your Daily Supplement Guide: The Non-Negotiables and the Helpful Boosts
    Sep 12 2025
    Today’s episode is an update of one I produced a few years ago—so you have the most accurate, up-to-date, science-based information about how to eat as healthfully as possible and how to use supplements to complement an already healthy diet. In this episode, you’ll learn:* Why I prefer targeted essentials over one-size-fits-all multivitamins* The non-negotiables I prioritize (and why), including B12, D3, DHA/EPA, Creatine, and more* The helpful boosts to consider based on needs, life stage, and even what lab results show* How life stages (perimenopause, postmenopause, aging, athletic training) change what “enough” looks like* Practical tips for hitting calcium targets from food * How to build simple supplement routines* …and so much moreIf you find this episode helpful, please consider giving it a like, share, comment, or restack. Remember Food for Thought is a listener-supported podcast, and your support as a paid subscriber helps me continue creating content that inspires compassion and action—for animals, people, and the planet.Support the PodcastTo keep Food for Thought Podcast ad-free and accessible to all, I rely on the support of paid subscribers. If you're already one—thank you. If you’re not, please consider becoming one. None of the companies below sponsored this episode. They’re simply brands I personally use, love, and trust—which is why I agreed to be an affiliate.If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided!* Complement SupplementsEverything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources.🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products!* Plaine ProductsRefillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products!* Nama JuicerMy favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.🔗 namawell.com | Code: COLLEEN10 for 10% off all products!Additional Resources👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for. (One one-on-one connection is also a perk of the Founding Member/VIP level here on Substack.)👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.colleenpatrickgoudreau.com/subscribe
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    47 m
  • Protein-Packed Plant Foods (Ranked from Highest to Lowest)

    Protein-Packed Plant Foods (Ranked from Highest to Lowest)
    Sep 6 2025
    We’re continuing the protein conversation I started in Are You Getting Enough Protein? (Part One and Part Two). In those episodes, I unpacked why amino acids from plant and animal sources are identical, why the RDA is just a minimum, and why being intentional about protein matters as we level up in age and fitness.Paid subscribers enjoy printable resources and my recipe for Homemade Seitan, so join the club today!In this episode,* I explain why “lean protein” really means plants.* I show why plant protein being “less concentrated” is actually a feature, not a bug.* I share why the protein-to-calorie ratio is such a helpful measurement, especially if your goal is fat loss and muscle gain.* I focus on plant foods that are both protein-rich and practical to eat (spoiler: I’m not eating 5 tablespoons of spirulina a day).* I parse out the 4 categories of protein-rich plant foods:* 🌟 Superstars: 15–20 g per 100 calories* ⭐ Standouts: 10–14 g per 100 calories* 💪 Solid Performers: 5–9 g per 100 calories* 🌱 Sustainers: 3–5 g per 100 calories* I provide product suggestions and practical ways to incorporate these foods into your everyday meals.* …and so much more.Paid subscribers enjoy printable resources and my recipe for Homemade Seitan, so join the club today!Food for Thought is a listener-supported podcast. If you value the work that goes into these episodes and articles, please consider becoming a free or paid subscriber.You can now watch the video version of the podcast!Support the PodcastTo keep Food for Thought Podcast ad-free and accessible to all, I rely on the support of paid subscribers. If you're already one—thank you. If you’re not, please consider becoming one. None of the companies below sponsored this episode. They’re simply brands I personally use, love, and trust—which is why I agreed to be an affiliate.If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided!* Complement SupplementsEverything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources.🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products!* Plaine ProductsRefillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products!* Nama JuicerMy favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.🔗 namawell.com | Code: COLLEEN10 for 10% off all products!Additional Resources👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for. (One one-on-one connection is also a perk of the Founding Member/VIP level here on Substack.)👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.If you found this episode helpful, please consider giving it a like, share, comment, or restack. It is free to read, but your support as a paid subscriber helps me continue creating content that inspires compassion and action—for animals, people, and the planet. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.colleenpatrickgoudreau.com/subscribe
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    1 h y 10 m
  • “Climate Change” or “Climate Crisis"

    “Climate Change” or “Climate Crisis"
    Aug 30 2025

    Language doesn’t simply describe reality—it shapes how we see it, how we feel about it, and whether we act. The words we use around climate aren’t neutral: they can spark urgency, create fatigue, or open the door to hope.

    Research shows that familiar terms like climate change and global warming elicit more urgency and willingness to act than newer, heavier terms like climate crisis or climate emergency.

    In this episode of Food for Thought, I explore which words inspire, which ones backfire, and how choosing clearer, calmer language can move people toward solutions.

    (A written version of this episode can be found at colleenpatrickgoudreau.com)

    🎧 Listen in to learn how the words we choose can either keep people stuck in fear or move them toward meaningful action. You can also watch it as a YouTube video, as well!

    Affiliate Links

    To keep Food for Thought Podcast ad-free and accessible to all, I rely on the support of paid subscribers. If you're already one—thank you. If you’re not, please consider becoming one. None of the companies below sponsored this episode. They’re simply brands I personally use, love, and trust—which is why I agreed to be an affiliate.

    If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided!

    * Complement SupplementsEverything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources.🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products!

    * Plaine ProductsRefillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products!

    * Nama JuicerMy favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.🔗 namawell.com | Code: COLLEEN10 for 10% off all products!

    Additional Resources

    👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for. (One one-on-one connection is also a perk of the Founding Member/VIP level here on Substack.)

    👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

    👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

    👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.



    This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.colleenpatrickgoudreau.com/subscribe
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    20 m