{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Plant Powered Collective","title":"PODCAST 21: The Science of Winter Nutrition: Vegetables, Gut Health, and Immunity","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/fcc07ced\"></iframe>","width":"100%","height":180,"duration":885,"description":"Episode Summary\n\nCold weather changes how your body uses nutrients. In this episode, integrative nutrition coach Lori Willinski explains why eating more vegetables during winter supports immune health, gut balance, and seasonal resilience. Backed by peer-reviewed science, this conversation explores plant-forward nutrition, the risks of excess animal protein, and how the six pillars of lifestyle medicine support health in colder months.\n\nTopics Covered\n\n• Why vegetables matter more in winter\n• Gut health and immune regulation\n• Micronutrient density vs protein overload\n• Scientific research on plant-forward diets\n• The six pillars of lifestyle medicine in cold weather\n• Warming, immune-supportive soup recipe\n• The power of cooking and eating together\n\nResearch Referenced\n\n• Aune et al., International Journal of Epidemiology\n• Tilg et al., Nature Reviews Immunology\n• Song et al., JAMA Internal Medicine\n• Satija & Hu, American Journal of Clinical Nutrition\n\nWant to learn how to personalize a plant-forward approach for your health goals?\nVisit plantpoweredcollective.com to connect with Lori and learn more about integrative nutrition coaching.\n\nFollow Plant Powered Collective on YouTube (youtube.com/@PlantPoweredCollective) and social media for weekly education, recipes, and lifestyle medicine insights.\nSubscribe, share this episode, and help more women nourish boldly and live vibrantly.\nKatchari Recipe\nIngredients\n• 1 cup split yellow mung dal, rinsed well\n• 1 cup basmati rice, rinsed well\n• 1 tablespoon olive oil or coconut oil\n• 1 teaspoon ground turmeric\n• 1 teaspoon ground cumin\n• 1 teaspoon ground coriander\n• 1 inch fresh ginger, grated\n• 1 small onion or leek, finely chopped\n• 1 carrot, diced\n• 1 zucchini or sweet potato, diced\n• 6 to 7 cups water or vegetable broth\n• Sea salt to taste\n• Optional toppings: sautéed greens, cilantro, lime, toasted pumpkin seeds\nInstructions\nHeat oil in a large pot over medium heat.\nAdd onion or leek and ginger. Sauté until soft...","thumbnail_url":"https://img.transistorcdn.com/m2cQX15G4OBVwYhoNlq8JcB0Nvfy6CcbdhOu7TLDPbs/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS83N2Qx/MGJiOGRmNjYyZjQz/MGQzYjI3NWM2NTAy/Nzg1MC5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}