Proving It Plant Based

In this episode we talk about the different phases of life and how sometimes we are thriving as opposed to other times when we are solely just surviving. Natalie walks us through examples of how circumstantial chaos can feel overwhelming, but how to keep your internal peace and have patience through the process.

In this episode, Natalie shares her personal journey and growth through a recent trip to the Santa Marta region of Colombia. Some of these takeaways a life lessons in reflection and personal development. She talks about how health and wellness is so much more than one avenue, but multiple. Health is physical, emotional, mental and spiritual. Dive in to hear about this experience and how you can implement these lessons to your own personal growth.

Diana Goldman sits down with us today to talk about her tried and true tips for living vegan in a meat eating world. Diana, otherwise known as Beantown Kitchen, discusses with us through her research, what she has found has helped individuals go and stay vegan and what often derails them, leading them back to eating meat and dairy. Diana is a plant based chef & culinary educator helping companies and individuals through wherever they are on their plant-based journey. She offers cooking classes, catering, coaching, and shares her knowledge through articles and writing. Listen in to today's episode to hear more on her own personal journey, and how to go and stay vegan through the challenges of our "standard American diet" society. Connect with Diana on Instagram at @beantownkitchen Read the article in VegWorld magazine at https://vegworldmag.com/magazines/the-holiday-issue-vegworld-67/

In this episode, as a celebration of Natalie's 30th birthday, entering a new decade, she talks about the most valuable things she has learned over the past decade. As a new mom, business owner, and a health and personal development expert, she shares how we can take these principles with us into the new year. With a mindset focused on growth, being present, being intentional about time and energy, and creating boundaries, we can start to tap into our higher potential. Listen in to hear these helpful insights for the new year! Join in our facebook group here.

Dive into today's episode to talk with Natalie about what it means to embrace your body and have confidence, no matter what stage of the journey you are in. The holidays can be a tricky time to navigate nutrition, and in this episode we talk about ways to feel confident even if your body is changing. Natalie speaks on past experiences, as well as her current pregnancy and the frustrations of no longer being able to fit into clothes that once were comfortable. Tune in to hear why dressing the part and feeling good can lead to more motivation to keep going. Join our facebook group here: https://www.facebook.com/groups/provingitplantbased

Kathy Davis, from VegInspired, is a whole food plant based coach with almost a decade of experience in eating and cooking vegan. Through her own weight loss journey from going "not-so-healthy" vegan to whole plant based foodie, she can relate to others and has incredible life experience and knowledge behind her. In this episode, she breaks down what it means to her to be vegan, how to implement simple strategies into our lifestyle, and how to plan and prepare ahead of time for your health goals. She is a vegan educator, plant based recipe developer and health coach, doing it all from the comfort of her rv as she travels the country with her three cats and husband. Find Kathy on instagram at @veginspired and her website at https://www.veginspired.com/ for incredible tips and tricks to making the transition.

In this episode, Natalie breaks down simple mindfulness tactics to overcome the overwhelm of the holiday season. Listen in to hear her top tips on how to come back to yourself, make time and space for the things you love, and prioritize health and self care during a busy season.

Public speaker, author, transformation coach, vegan bodybuilder and meditation instructor, Monk Coleman wears many hats. He offers a brand new perspective on this podcast when it comes to transformation and spiritual growth. He shares with us his life before spirituality, meditation, and a vegan lifestyle. What always comes back full circle for him, is doing all through love. His story is shared to inspire others to live in love, find their passion, and help others to do so as well. Find Monk's Book here: Love Over Fear: A Guide to Peace and Purpose Instagram: @monk_eternal

Cassandra Rubino, vegan fitness coach and owner of Muscles By Plants, joins us in this episode to talk all things veganism as an athlete and crossfit coach. From a young age, Cassandra knew she wanted more out of life. She saw older family member's health drastically declining in what was supposed to be their prime. With obesity linked to her family, she knew there had to be another way to live. As a personal trainer, she was introduced into the crossfit world and around that same time, switched from a vegetarian to vegan lifestyle. She continues to defy the odds that society places on athletes that are vegan, especially in the crossfit industry, on a daily basis. Cassandra helps clients to lose weight and build muscle on a plant based diet. She truly advocates for health, the animals and the environment, because with all the benefits of going vegan, what's to lose? Find Cassandra on Instagram @cassandra_rubino_ https://www.musclesbyplants.com/personaltrainingbycassandra

Natalie puts on her tough love coaching hat to discuss trusting the process and the plan. So often, we see others give up on their goals too quickly, instead of staying the course and being consistent to reap those long term results. A coach creates a training or nutrition plan with the clients goals in mind, however, it is up to the client to implement that plan. We talk about sacrifices, tracking progress, being realistic and honest with yourself, and how to not give up and give in too soon.

With climate change as a hot topic (no pun intended) right now, it's time we get down to the root cause of how we can make a difference on this earth. Too many people assume that the actions on a daily basis that they take will not make a difference when it comes to global warming. Sure, recycling helps, cutting back on electricity, using fuel efficient vehicles, it all helps, however, those actions are the bare minimum compared to the one that has the greatest impact on our planet. That is going vegan. Quite often on this show we promote a slow transition and a sustainable approach into a vegan and plant based lifestyle, however it's not enough. We need to do better as a species or there will be no more species. Listen in to hear why the climate crisis is in a state of emergency, how money is the underlying evil of the choices that are made by our leaders, and how YOU have the power to make change with what you feed yourself and your families.

Natalie's very own sister, Julia, is joining us on today's show to talk all things going vegan, how breast cancer has challenged her and changed her, and the science behind why our bodies do what they do in an oxidative state. Julia is in her last years of receiving her PHD in chemistry from Boston College. Amidst her studies, she was diagnosed at age 26 with Stage 2 Triple Negative Breast Cancer in August of 2020. With cancer in her rearview, she knows it will always be apart of her life, because once a survivor, always a survivor. Listen in to this inspiring and insightful conversation about life, patience, growth, and love for yourself. Find Julia on instragram at @breastcancerblessings Blog: https://breastcancerblessings.wordpress.com/

Natalie sits down with mindset coach, Alexa Martin to dive deep into the world of personal development and leveling up to one's higher self. Alexa breaks down simple mindfulness techniques that you can put to practice today, to start to rewire your brain and subconscious mind, in order to make long lasting habit changes. She shares her own personal story dealing with anxiety, stress from working a corporate job, and how her childhood shaped an eating disorder. Alexa gives us practical steps to implement in getting out of negative thought patterns. Find Alexa on IG: @alexakmart alexakmartin.com

Olivier has a unique point of view when it comes to sharing his health journey. Suffering from high blood pressure, severe headaches, back pain, chest pain, and other physical ailments, his doctor prescribed him blood pressure medication he would be on for life. Olivier wanted nothing to do with that and was determined to seek an alternative approach. He found plant based nutrition. Over the course of 9 months losing over 70 pounds, he continues to inspire his family, clients, and those he has the pleasure of speaking publicly to as well. You can find Olivier's book here: How It's Going to Change Your Life: The Plant Based Nutrition Olivier's Youtube Channel here: https://oliviermankondo.com Your free guide to optimal health: https://oliviermankondo.ck.page/24cd2c4f6f

In this week's solo episode, Natalie breaks down the difference between how you can be successful taking the approach of counting macros, or on the contrary, taking the approach of intuitive eating. She identifies the kind of person that is most successful with macros and the person who is more successful eating intuitively. There is a need and a demand for both, and you can absolutely see results from both, but according to the individual, one may work best for one kind of person, and the other for someone else. Fitness and nutrition should be taken as a very individual and customized approach and in this episode we break down why. Join our facebook group here facebook.com/groups/provingitplantbased

In this episode, Natalie dives into the comparison trap and how it can be toxic to our own progress. So often we get distracted by others, and compare our journey to someones else's when we don't know their story, background, or even how long they have been at their goals. This is a reminder to stay in your lane and focus on your own pursuits. Often times we can get discouraged, and these negative feelings only cause more discouragement. This episode breaks down step by step how to get out of your own head and negative thought patterns. Join in our free facebook group at facebook.com/groups/provingitplantbased.

This episode is dropping truth bombs on the fact that we all want to see ab definition, and although the way our bodies look is not our main focus on this show, but rather how we feel and are treating our bodies, a lot of us have goals when it comes to our physical fitness and physique. So today we are diving into the steps you must take in order to achieve definition when it comes to having lean abs, or lower body fat. Most often, we have the shape there, it's just hidden, and the secret? Diet and nutrition. Natalie dives into the step by step process you should take if this is a goal of yours. Want to "Fall Back to Fit" this season? Join us in our facebook group for a five day free training on how to be the healthiest version of you. facebook.com/groups/provingitplantbased

This week we have a special guest episode with Bruce Namenson of Healthy Truth Foods. Bruce has been in the plant based nutrition industry for some time now. He started eating a plant based diet at a young age, eventually turning to a vegan diet. His brand Healthy Truth offers just that - superfoods, snacks and supplements that have no hidden ingredients. His products have high quality ingredients that help not only active people and athletes alike, but those who just want optimal health and to feel energized. Find Bruce and their amazing supplements on healthytruth.com. Join in our free Facebook community to join our challenge next week where we will dive in daily to mindset, habits, and plant based nutrition at https://www.provingitplantbased.com/opt-in.

One of the most common questions I get from clients is in regards to snacks and what to eat for quick snacks to have on hand. While it is important to have quick healthy options that are easily accessible, often times we can fall into the habits of snacking instead of eating real meals. We dive into some good options for plant based snacks, and why I feel it's important to honor our hunger and chose meals over snacks when possible.

In this episode, we sit down with Dr. Aaron Hartman as he bridges the gap for us between science and nutrition. Unfortunately, in western medicine, Doctors are not taught that food can also be used as medicine. This non-traditional route to healing is gaining more and more popularity because of those pioneers like Dr. Hartman paving the way for patients to find health and healing. In today's episode we talk about how he works with patients and how he has seen huge results even in his own home. Dive in to hear Dr. Hartman explain actionable steps we can start to implement today in our own daily lives to heal chronic illnesses, and even illnesses on any scale through plant based nutrition, clean eating, clean water, and a healthy environment. For more on Dr. Hartman and his team and services visit https://richmondfunctionalmedicine.com/.

Ever feel like being sore after a workout defines us feeling accomplished? Like it wasn't a good workout unless you are sore? In this week's episode we debunk why this isn't always the case. There is a lot more that factors into whether or not your body will be sore- depending on the workouts, the recovery, and the nutrition. Tune in to hear Natalie's thoughts on this and how you can improve you're overall recovery. Facebook.com/groups/provingitplantbased

In this episode, we talk about all the in's and out's of muscle building, specifically on a plant based diet. The most common concern and frequently asked question is that of protein. Natalie covers best foods to eat for protein and muscle building as well as the mindset shifts you must make. She shares her approach when it comes to consistency, progressive overload, and patience. Find our free Facebook group - Facebook.com/groups/provingitplantbased

In this interview with author of Brownies for Breakfast, Lynne Parmiter Bowman, we talk about transitioning into a plant based diet, how you can still eat dessert, and thriving with diabetes. When Lynne was diagnosed with gestational diabetes during her pregnancy, she knew she had to change the way she ate. Her new lifestyle meant creating foods without sugar, eating a whole foods plant based diet, and diving in head first to making dinner time a sacred time for herself and her family. She knows how important food can be for health and creating habits for the whole family. That is why she created her most recent cookbook, to support diabetics and those who love them. You will find recipes that are gluten free, plant based, sugar free, and dairy free for the whole family. She radiates beauty inside and out, and it is all due to her lifestyle. Connect with Lynne at https://lynnebowman.com and on instagram at https://www.instagram.com/lynneparmiterbowman/.

Turning on the tough-love coaching mode, Natalie talks about how investing in your health can be scary at first, but the long term benefits are worth every penny. She speaks on how investing in your health is exactly that, an investment, just like a 401k or a property. The long term results keep coming, while the quick fix and instant gratification is nonexistent. Ask yourself the questions, do you consider health a luxury or a priority, and what will it cost you to stay where you are now? Join our free Facebook group at Facebook.com/groups/provingitplantbased and find us on Instagram @nataliefalco_vegfit @provingitplantbased

This weeks episode focuses on the small steps we can take in our fitness journey to keep moving forward, letting go of the all or nothing mindset. So often we feel like the only way to make progress is to set lofty goals and demolish them with determination and motivation everyday. That is far from the truth, the best progress is made through imperfect action. Facebook.com/groups/provingitplantbased

In this episode, I sit down and talk with Elisabeth Kristof, brain based wellness expert on how she healed herself and her clients from trauma, disordered eating, and the tools she uses on a daily basis to tap into her own wellness practice. She uses applied neurology, a method that puts the brain and nervous system at the center of your health. Elisabeth shares with us her own experience when it comes to using food as a comfort and coping mechanism, and how she is dealt with patterns and triggers when it comes to this behavior. We talk about the impact that stress can have on the body and how it effects our brain and overall wellbeing. Change takes time, but using applied neurology, we can rewire our brains and unwanted behaviors. You can find Elisabeth and connect with her on instagram at https://www.instagram.com/elkristof/?hl=en and her website where she offers classes, 1 on 1 training, and much more at https://brainbased-wellness.com/.

In this week's episode, we talk about all things traveling and vacation, all while keeping your fitness goals in mind. Do you ever feel like you need a vacation badly, and your intentions are well, you plan to workout and eat decent, but all that goes out the window the moment you arrive? I hear this so frequently because it's about finding balance and getting out of the “on/off track” “all or nothing” mentality. Here are some of my top tips when it comes to traveling and vacation, and how you can not let your wellness and fitness goals completely go out the window.

In this week's episode, Lupe Prado and I sit down to talk through her experience as a career and life coach. Lupe helps individuals level up to their own potential when they are feeling most stuck, whether it be in their personal life, professional, or just overall feelings of needing a change. She talks us through her own personal coaching style how she listens deeply and holds up a mirror to answer our own hard questions. We talk about limiting beliefs, how they no longer serve us, and what to do to identify those thoughts. This is an inspiring conversation about how we can change habits, mindset, and ultimately take small steps daily towards our goals and the person that we want to be. You can find Lupe at https://lupeprado.com/ as well as on instagram at https://www.instagram.com/lupepradocoaching/?hl=en.

Reflecting on her own personal journey, Natalie talks through the key points and takeaways since becoming vegan. She dives into the lifestyle changes, the physical changes and the mindset shifts she had after making the transition. For those hesitant to making the switch, but on the fence about it, this episode is for you. From saving money, to maintaining weight, and ditching dieting once and for all, Natalie shares her reasons for going vegan and how the impact has been bigger than she's ever imagined. If you're looking to level up for the better, personally, mentally, and physically, have a listen to this weeks episode. The personal journey and personal growth has only just begun. Join our Facebook group at Facebook.com/groups/provingitplantbased

In this episode we talk mindset shifts and how to get out of the vicious cycle of emotional eating. There are underlying reasons behind our habits and relationships when it comes to eating and food. Food can be used as a tool for coping with emotions, and although a hard habit to break, there are solutions to having this mindset. We break down the reasons behind stress eating and what you can start to practice today to changing those feelings of guilt, shame, and impulse decisions when it comes to food. Using mental health tactics when it comes to stress, anxiety and depression, we can find ways to use food as fuel instead of a coping mechanism. Instagram.com/nataliefalco_fit Instagram.com/provingitplantbased

When kids eat the standard American diet (aka SAD), no one bats an eyelash. But when they eat Whole Foods containing all the nutrients and vitamins they need, suddenly the questions and speculation comes rolling in. This episode contains some juicy information on not only how to help your family, specifically your children, eat more plant based but why they should, and all the benefits they will get on a plant based diet. We sit down and talk about key nutrients and substitutions you can make for your children if they are not consuming dairy and meat. We debunk some of the common myths often heard around a plant based diet in children, and how they can thrive just like adults by eating simple Whole Foods. For more on this visit plantbasedjuniors.com and provingitplantbased.com for individual and group coaching.

Nutrient density is something we talk often about in the plant based nutrition space. Eating a whole food plant based diet is full of nutrients - the vitamins and minerals that are micronutrients and the protein, fats and carbs which are macronutrients. In this episode we talk about the difference between foods that are nutrient dense, and foods that are calorie dense, which are not mutually exclusive. We talk about the overlap and the foods that best fit your goals whether you are in a calorie surplus or calorie deficit. Time in to this episode as we break down best foods for each. Have a question or want to be featured on an upcoming episode? Drop us a voice message here - https://anchor.fm/natalie-falco/message

Ever feel like you are working so hard in all the right areas but nothing seems to be moving in a forward direction? In this episode, we talk about reasons why you may be hitting a plateau and steps you can take to change things up and get you moving forward towards progress once again. Plateaus can be due to the body simply adapting, or due to boredom of doing the same thing over and over. We get really honest with ourselves, our nutrition, workouts, and rest, in order to maximize our results. Join our Facebook community at Facebook.com/groups/provingitplantbased and find Natalie on Instagram @nataliefalco_fit

Have you ever heard the expression, “there is only one day one”? In this episode, we talk about starting over again after a surgery, injury, or even postpartum. The thought can be overwhelming after a workout hiatus, but we break down simple ways to build habits for a successful comeback. Natalie also dives into her own personal experience with how a plant based diet benefitted her in recovery.

In this episode Natalie shares her own experience in being preventative when it comes to preventing cancer, overall health and mental wellness. Often times we don't change or take action until it's too late. We cover how a plant based diet is optimal for preventing future health issues, has a massive impact on climate change and how our mental health is connected to our physical. Lastly we speak on our environment and how the choices we make everyday may seem small but can make a huge difference. Take a listen as we talk about body, mind, and environment.

Overtraining is a result of always trying to get ahead with the mindset that more is better. In this episode, we dive into the symptoms of overtraining and why you may need a rest day or two. In our society today, we are taught to never rest, to hustle and grind, to our max capacity. But what if I told you that is doing your body a disservice and you are preventing yourself from actually making progress and gains. In order for muscles to grow and recover we need ample rest time. Join our Facebook community at Facebook.com/groups/provingitplantbased

The biggest misconception often heard from people who want to go plant based, is their fear of not being able to ditch the dairy. Cheese, milk, ice cream, and many other foods that contain trace amounts of dairy, tend to be the thing that stops so many from making the change. In this episode we narrow it down to simple action items to take when finally making the decision to ditch the dairy.

In this episode we dive into the differences between a pescatarian, vegetarian and vegan diet and why cutting out meat only may not be as beneficial as you might think. We cover the controversies on the industries producing our meat, fish, and dairy, how they are all connected and how they impact our health and our environment.

My good friend Kaylin joins us in this episode to talk all things macros tracking, being a mom, stepping into your calling, and so much more. Kaylin is a full time mom, career woman, instructor and coach, who not only changes the lives of many women but also practices what she preaches. Find Kaylin on Instagram at @kaylinfillipelli

Protein is always a hot topic is the fitness and nutrition space. Why? Because it seems to have been put on a pedestal when it comes to building and maintaining muscle. While it is a key macronutrient and essential for building and repairing muscle, we may be consuming more protein than we actually need. We dive into this topic and cover how marketing and selling has influenced our buying behaviors, and also how you can make some swaps today for plant based proteins such as tofu, beans, lentils, tempeh, and much more. Listen in to hear an honest conversation about how protein may or may not be helping you reach your fitness goals.

Self love and body image is a hot topic these days, especially in the coaching space. It is the most neglected area of fitness coaching in my opinion. In order to be at peace with our bodies, food, and exercise, we must be accepting of our fitness journey and where we are at right now. In this episode, we dive into body positivity and mindset, through finding the self love and appreciation for all that our bodies can do. Find our free Facebook community at Facebook.com/groups/provingitplantbased

This week on the Proving It Plant Based Podcast, we talk with guest, Alyssa Pannozzi, on her role as a fitness instructor, influencer, and all around jack of all trades at Rev'd Cycling. Alyssa talks about her journey through her past career and life prior to Rev'd Cycling, how she found her passion and spreads her positivity. Alyssa has impacted so many lives of those around her and continues to do so on a daily basis. We talk about serving others and continuing to show up for those around you, because you never know who might need it. She is a powerhouse female and radiates  positivity and authenticity in everything she does. Find Alyssa on instagram at https://www.instagram.com/therealapbp/. 

In this week's episode we cover the difference between a whole food diet and vegan diet, as well as the 4 types of vegans. The most common mistake people make when transitioning to vegan is their assumption that every vegan must be healthy. Like any lifestyle change, there are right and wrong ways to do it. Listen in to hear the difference in these four different types of diets and which one may be worth trying. Join in our free Facebook community at Facebook.com/groups/provingitplantbased

In this episode Natalie breaks down what intuitive eating is and how it can be beneficial in getting out of the diet mindset. By putting these top tips into practice, we allow ourselves to break free from diet cycling, trendy diet fads, and instead tuning into our bodies and what we're feeling. Listen in to find out how intuitive eating can be a great solution when it comes to finding balance in your life and nutrition goals.

Rosalyn Arias felt motivated and ready to crush her fitness goals at the start of 2020, and then the pandemic hit. She tells us her journey of making small changes daily, to implementing strength training workouts, to eating more vegetables and more plant based. Through working together Rosalyn has seen a huge physical transformation, but the mental, spiritual and emotional transformation has been even greater. Follow her at @roz_love and join our free Facebook community at Facebook.com/groups/provingitplantbased

Motherhood can be messy and magical at the same time. No one can be prepared for it, but we must navigate it to the best of our abilities. The truth is it NEVER looks perfect, and it never ends up being what we expected, it's better. But what about you? Baby is now priority, yet you still want to take care of yourself mentally and physically too. In this episode we dive into some simple and action taking steps that you can start immediately when it comes to your health and nutrition. Follow along in this personal journey of motherhood to setting priorities, asking for help, and navigated the highs and lows.

We dive into this episode with an open mind to the real work, manifestation. Natalie breaks down how developing a journaling and manifestation practice can help you shift your mindset from limiting beliefs, to visualizing your goals and dreams and making them your reality. The manifestation practice is an impactful one and can be used in all areas of your life, to work towards achievements. Listen in to hear how you can take simple journaling prompts today to become more spiritually in line with your goals.

In this episode, Natalie provides some tough love insights on why your excuses and limiting beliefs are holding you back from truly tapping into your higher potential. When it feels like there isn't enough hours in the day, where can you start to step back and give yourself permission to be deserving of some of those hours for yourself? This episode touches on how being “busy” isn't always better.

Have you ever written down or tracked your daily food intake to realize you only ate a few meals? Do you skip meals due to being busy and feel accomplished because you “ate less”? You actually may be doing your body and metabolism a disservice. Listen in to hear why what and how much you eat matters, as well as your physical exercise output. All this and how it relates to your weight loss and fitness goals.

Have you, a friend or relative ever tried the whole “low carb” phase? In this episode, we dive into why this confusion and low carb craze can keep us stuck and feeling even more restricted and deprived. We talk about how not all carbs are created equal but ultimately, that carbs do not make you fat.

In this episode we dive into why material things and shopping habits can keep us stuck. Typically self indulging habits like this can stem from trying to fill a void for other areas in our lives. Using healthier habits, even though they may take a little work, may be a new goal to take into 2021 this new year.