Switch4Good

"Fiber is the new protein. Don't count your protein grams - count your fiber grams. And if you do that, and you're getting adequate calories, you're going to be fine."
What if aging didn't have to mean slowing down, losing strength, or watching your best years slip into the past? What if the mind and body were capable of far more resilience and longevity than we've been led to believe?
In this episode, two powerhouse voices in human performance challenge the idea that physical and cognitive decline are inevitable. Dr. Sharon McDowell-Larsen, physiologist, coach, and plant-based Ironman athlete, returns to the show alongside Dr. Regan A. Stiegmann, a double board-certified physician, former U.S. Air Force Flight Surgeon, and Director of Lifestyle & Performance Medicine at the HealthONE Family Medicine Residency Program.
Together, they are the co-authors of Staying in the Game, a compelling new book that provides a practical framework for sustaining strength, metabolic health, and mental sharpness across the lifespan.
From protein myths and muscle building to the surprising power of fiber, sleep, and meal timing, this conversation reveals what it really takes to keep the body and brain performing at their best.
What we discuss in this episode: 
How we can preserve our joints and mobility as we age.

How lifestyle choices influence gene expression.

Taking supplements versus getting nutrients from food. 

The wide-ranging benefits of getting enough fiber.

Practical tips for increasing fiber intake without digestive discomfort.

The origins of the modern push for high protein consumption.

What happens to the body when protein intake becomes excessive.

The truth about protein requirements and building muscle mass.

Strategies to improve cognitive performance.

Common health and nutrition myths.

Resources:
Their book: Staying in the Game

Regan Stiegmann - Rocky Vista University

Dr. McDowell-Larsen: Fit to Lead

 Sharon McDowell Larsen (@slmlarsen) • Instagram photos and videos

Dr. McDowell-Larsen's Ironman journey: Shocking Dairy-Free Athletic Performance From A 40-Year Ironman Journey - Switch4Good

Click the link below to learn about the FISCAL Act
https://switch4good.org/fiscal-act/
Share the website and get your resources here
https://kidsandmilk.org/
Dairy-Free Swaps Guide: Easy Anti-Inflammatory Meals, Recipes, and Tips
https://switch4good.org/dairy-free-swaps-guide
SUPPORT SWITCH4GOOD
https://switch4good.org/support-us/
★☆★ JOIN OUR PRIVATE FACEBOOK GROUP ★☆★
 https://www.facebook.com/groups/podcastchat
★☆★ SWITCH4GOOD WEBSITE ★☆★
https://switch4good.org/
★☆★ ONLINE STORE ★☆★
https://shop.switch4good.org/shop/
★☆★ FOLLOW US ON INSTAGRAM ★☆★
https://www.instagram.com/Switch4Good/
★☆★ LIKE US ON FACEBOOK ★☆★
https://www.facebook.com/Switch4Good/
★☆★ AMAZON STORE ★☆★
https://www.amazon.com/shop/switch4good

"People have such a negative connotation around cardio. At the end of the day, you can have the flattest stomach, the nicest glutes, and the best biceps in the world but if your heart gives out, you still die. You can have a great body and still die. You need a strong heart to actually enjoy a high quality of life."


If you've ever started a fitness plan with motivation, only to burn out, fall off, and start over again, you're not alone. In this episode, Maxime Sigouin returns to break down why most fitness approaches fail and what actually works for building a strong, lean, resilient body for life.
Drawing on years of experience as a fitness coach, model, and Ironman triathlete, Maxime shares insights from his new book, Forever Fit. He explains how to build muscle, lose fat, improve metabolic health, and stay consistent without extremes, restriction, or burnout.
You'll learn how to rethink protein, cardio, and recovery, and gain actionable guidance from Maxime that you can start applying today to transform your health.
This episode also has a very special treat: We're thrilled to welcome UnchainedTV Founder Jane Velez-Mitchell as cohost with Raphael!
What we discuss in this episode:
Why Maxime's book stands out in the crowded health and fitness space. 

How calorie deficits relate to fat reduction.

Hormonal imbalances and aging.

Strategies to keep workouts stimulating.

What reverse dieting is, how it works, and what it can do for your metabolism.

The truth about soy protein and the importance of protein diversity.

How many days muscles need to recover for optimal growth.

Why cardio is essential for overall health.

Resources:
Book: Forever Fit

Website: Mavy Wellness

 Forever Fit Podcast by Mavy Wellness - YouTube

Instagram: MAVY Wellness - Become Forever Fit 🌱 (@mavywellness) 

UnchainedTV

 
Click the link below to learn about the FISCAL Act
https://switch4good.org/fiscal-act/
Share the website and get your resources here
https://kidsandmilk.org/
Dairy-Free Swaps Guide: Easy Anti-Inflammatory Meals, Recipes, and Tips
https://switch4good.org/dairy-free-swaps-guide
SUPPORT SWITCH4GOOD
https://switch4good.org/support-us/
★☆★ JOIN OUR PRIVATE FACEBOOK GROUP ★☆★
 https://www.facebook.com/groups/podcastchat
★☆★ SWITCH4GOOD WEBSITE ★☆★
https://switch4good.org/
★☆★ ONLINE STORE ★☆★
https://shop.switch4good.org/shop/
★☆★ FOLLOW US ON INSTAGRAM ★☆★
https://www.instagram.com/Switch4Good/
★☆★ LIKE US ON FACEBOOK ★☆★
https://www.facebook.com/Switch4Good/
★☆★ AMAZON STORE ★☆★
https://www.amazon.com/shop/switch4good

"You're bombarded with all these messages. Try to think of the one that means the most to you. Is it your kid's health? Is it your health? Is it the environment? Is it nutrition? What resonates with you, and helps you make a shift you feel good about?"
The Dietary Guidelines for Americans shape how a nation eats, but the science, politics, and industry forces behind them are rarely discussed.
In this can't-miss episode, renowned nutrition scientist Dr. Christopher Gardner, Professor of Medicine at Stanford University and lead researcher of the Netflix Twin Experiment, pulls back the curtain on the latest update: how it was crafted, what's shifted, and where it diverges from the evidence. Dr. Gardner helps us separate fact from manipulation and noise, and offers practical, realistic takeaways for building a balanced, sustainable way of eating.
What we discuss in this episode: 
Dr. Gardner's experience working on the Dietary Guidelines for Americans.

What the dietary guidelines would look like if they strictly reflected current scientific evidence.

The influence of the dairy and meat industries on the DGA.

Ingredients and additives in processed foods that are designed to drive consumption.

Tips for improving your diet.

Research comparing Beyond Meat to pasture-raised organic red meat.

How much vitamin B12 you actually need.

Saturated fats in plant foods compared with saturated fats in animal products.

The potential of diet to reverse harmful health patterns.

Resources:
Nutrition Studies Research Group | Stanford Medicine

Instagram: Christopher Gardner (@cgardnerphd) • Instagram photos and videos - https://www.instagram.com/cgardnerphd/

YouTube:  Watch You Are What You Eat: A Twin Experiment | Netflix Official Site

The Uncompromised Dietary Guidelines for Americans, 2025-2030

The center for science and public interest: Fuel the fight for safer food!

Plant-based meat lowers some cardiovascular risk factors compared with red meat, study finds

Click the link below to learn about the FISCAL Act
https://switch4good.org/fiscal-act/
Share the website and get your resources here
https://kidsandmilk.org/
Dairy-Free Swaps Guide: Easy Anti-Inflammatory Meals, Recipes, and Tips
https://switch4good.org/dairy-free-swaps-guide
SUPPORT SWITCH4GOOD
https://switch4good.org/support-us/
★☆★ JOIN OUR PRIVATE FACEBOOK GROUP ★☆★
 https://www.facebook.com/groups/podcastchat
★☆★ SWITCH4GOOD WEBSITE ★☆★
https://switch4good.org/
★☆★ ONLINE STORE ★☆★
https://shop.switch4good.org/shop/
★☆★ FOLLOW US ON INSTAGRAM ★☆★
https://www.instagram.com/Switch4Good/
★☆★ LIKE US ON FACEBOOK ★☆★
https://www.facebook.com/Switch4Good/
★☆★ AMAZON STORE ★☆★
https://www.amazon.com/shop/switch4good

Microplastics are everywhere. They're in our oceans, our soil, and even inside the human body. For years, the narrative has been bleak. This is unavoidable. But what if that isn't the whole story?
In this episode, we sit down with Max Pennington, a chemical engineer, entrepreneur, and Forbes 30 Under 30 honoree who decided to take on one of the most overlooked sources of microplastic pollution: our laundry. What started as an experiment in a fraternity basement grew into a patented filtration technology that captures more than 90% of microplastics from washing machine wastewater.
Max shares how curiosity turned into conviction and what it really takes to transform an environmental problem into a scalable solution. We also talk about the hidden ways microplastics enter our lives, what can actually be done to reduce exposure, and why there's real reason to be optimistic about stopping pollution at the source.
If you've ever felt overwhelmed by environmental issues but still hopeful that smart solutions exist, this conversation is for you.
What we discuss:
The most dangerous form of microplastics.

What microplastics can do to the human body.

Practical, actionable steps people can take right now to reduce their exposure.

The role of fast fashion in accelerating microplastic pollution.

Why simply switching to 100% cotton clothing is not enough.

Max's long-term goals and vision for this technology.

Resources:
https://www.cleanr.life/

https://www.instagram.com/cleanr.life/

https://www.facebook.com/CLEANR.life/

Click the link below to learn about the FISCAL Act
https://switch4good.org/fiscal-act/
Share the website and get your resources here
https://kidsandmilk.org/
Dairy-Free Swaps Guide: Easy Anti-Inflammatory Meals, Recipes, and Tips
https://switch4good.org/dairy-free-swaps-guide
SUPPORT SWITCH4GOOD
https://switch4good.org/support-us/
★☆★ JOIN OUR PRIVATE FACEBOOK GROUP ★☆★
 https://www.facebook.com/groups/podcastchat
★☆★ SWITCH4GOOD WEBSITE ★☆★
https://switch4good.org/
★☆★ ONLINE STORE ★☆★
https://switch4good.org/shop/
★☆★ FOLLOW US ON INSTAGRAM ★☆★
https://www.instagram.com/Switch4Good/
★☆★ LIKE US ON FACEBOOK ★☆★
https://www.facebook.com/Switch4Good/
★☆★ AMAZON STORE ★☆★
https://www.amazon.com/shop/switch4good

" The sun is not our enemy. It never has been. Most popular sunscreens, they will compromise your skin and actually lead to skin cancer. If we're lathering on or ingesting toxic chemicals, we're going to be compromised."
Today, we're joined by Cheryl Mothes, a Certified Holistic Nutritionist with nearly 30 years dedicated to studying healing with whole foods, helping people of all ages improve well-being and reduce disease risk through diet and lifestyle changes.
She's a graduate of the Institute of Integrative Nutrition, holds a certification from Penn Foster, and was the co-founder and former chef of the first organic, plant-based café in Cape Girardeau, Missouri.
Cheryl brings a rare, big-picture lens to health, connecting the dots between food, stress, environmental exposures, and the everyday habits that quietly influence how we feel. Her approach is practical and grounded. You'll come away with eye-opening realizations and actionable takeaways that stay with you long after the conversation.
What we discuss in this episode:
How sunlight can support overall health and the best times for beneficial exposure.

What to know about sunscreen safety and which ingredients raise concern.

The importance of getting enough vitamin D. 

How mindset influences physical well-being.

The long-term health impacts of chronic stress. 

Unexpected factors that may be quietly harming your health.

The health benefits of mushrooms and effective ways to use them.

Why indoor air quality matters.

What's really in fragranced products and why many pose health risks.

Practical strategies to limit chemical exposure while cooking. 

Resources:
http://eatwholeandthrive.com/

https://www.instagram.com/smokeysdaughter

Click the link below to support the FISCAL Act
https://switch4good.org/fiscal-act/
Share the website and get your resources here
https://kidsandmilk.org/
Dairy-Free Swaps Guide: Easy Anti-Inflammatory Meals, Recipes, and Tips
https://switch4good.org/dairy-free-swaps-guide
SUPPORT SWITCH4GOOD
https://switch4good.org/support-us/
★☆★ JOIN OUR PRIVATE FACEBOOK GROUP ★☆★
 https://www.facebook.com/groups/podcastchat
★☆★ SWITCH4GOOD WEBSITE ★☆★
https://switch4good.org/
★☆★ ONLINE STORE ★☆★
https://shop.switch4good.org/shop/
★☆★ FOLLOW US ON INSTAGRAM ★☆★
https://www.instagram.com/Switch4Good/
★☆★ LIKE US ON FACEBOOK ★☆★
https://www.facebook.com/Switch4Good/
★☆★ AMAZON STORE ★☆★
https://www.amazon.com/shop/switch4good