Special Episode: Reimagining Plant-Powered Holidays at The Good Life Refuge

In this episode, Tracy and Eden sit down with T.K. Pillan, entrepreneur, investor, and longtime leader in the plant-based food space. Drawing on his journey from tech entrepreneurship to founding Veggie Grill and advising brands like Beyond, T.K. shares why he believes "prioritizing plant protein" is a more effective and accessible message for today's consumers than simply telling people to "go plant-based." The conversation explores the nutritional advantages of plant proteins, the misconceptions surrounding processed plant-based meats, and what it will take to rebuild trust and momentum in the movement. Along the way, they unpack everything from fiber and saturated fat to consumer behavior, food trends, and the future of plant protein innovation.

Protein is everywhere in nutrition conversations – but much of what we hear is rooted in outdated assumptions and misinformation. In this episode of the Eden and Tracy tackle some of the most persistent protein myths, especially those surrounding plant-based diets. Together, they unpack what the evidence actually shows about protein adequacy, muscle building, carbohydrate concerns, and so-called “complete” proteins. They also discuss why protein quality matters more than protein hype, and how plant-based protein sources can support strength, metabolic health, and long-term wellbeing without unnecessary restriction. Whether you’re a clinician counseling patients, an athlete curious about plant protein, or someone navigating confusing nutrition headlines, this episode offers practical, evidence-aligned clarity.

New Year’s resolutions often promise a “brand new you,” but real, lasting change rarely happens overnight. In this episode, Audrey and Eden explore a more compassionate, evidence-based approach to goal setting, especially when it comes to eating more plant-based foods. From cozy hodgepodge dinners and mac-and-cheese-with-peas to the psychology of habit formation, they break down why progress beats perfection, how to set realistic goals that actually stick, and why your environment matters more than willpower. Whether you’re considering Veganuary, plant-based before six, or simply adding more fiber and plant protein to your meals, this conversation offers practical strategies you can use any time of year. In This Episode, We Cover

When it comes to protein, grams aren’t the whole story. Let’s explore the concept of the protein package and why the foods that deliver protein matter just as much as the protein itself. From hot pot dinners and homemade fried rice to gut health, fiber, inflammation, and environmental impact, this episode explores how plant-based protein sources offer far more than amino acids alone. It breaks down common myths about “complete proteins,” explains why fiber is foundational to health, and discusses the role of the gut microbiome in everything from metabolism to heart health. Whether you are fully plant-based, plant-forward, or simply curious about improving your health, this conversation offers practical guidance for choosing protein sources that support your body long term. In This Episode, We Cover

In this episode, Tracy and Eden dig into one of the most common questions they get from patients: “Am I getting enough protein?” They bust myths, explain evidence-based recommendations, and share practical ways to hit your protein goals–without obsessing over every gram. From understanding how needs differ for athletes, older adults, and people recovering from illness, to exploring why plant proteins measure up just as well, this episode is full of science-backed takeaways and real-world tips. Whether you’re a weekend runner, a strength-training enthusiast, or just trying to eat more plants, this episode helps you find your protein sweet spot.