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.

• Why New Year’s resolutions often fail—and what works better instead

• The difference between willpower and habit formation

• Why January 1st is not the only (or best) time to start making changes

• The value of choosing a yearly theme versus a rigid resolution

• How to set SMART goals for plant-based eating and lifestyle changes

• Why starting small and familiar leads to more sustainable success

• The role of food environment in shaping daily choices

• How to navigate plant-based goals when family or friends eat differently

• Progress over perfection, including the power of the 80/20 mindset

• Building community and support to make change easier and more enjoyable

• Start where you are. Take an honest inventory of current habits before setting goals.

• Be specific and measurable. “More plant-based” is vague; “bean-based dinners twice a week” is actionable.

• Focus on habits, not short challenges. Research shows it takes about 66 days for new behaviors to become habits.

• Design your environment for success. Stock your kitchen with foods that support your goals and limit those that don’t.

• Track progress in a way that motivates you. Paper, apps, photos, or weekly check-ins all work.

• Give yourself grace. One off day never erases weeks of progress.

• Eat plant-based dinners 3 nights per week

• Try 2 new plant-protein recipes this month

• Swap beans for meat in one familiar meal each week

• Reach 25 grams of fiber on 3 days per week

• Prep plant-based breakfasts ahead of time for busy mornings

• SMART goals framework (Specific, Measurable, Attainable, Relevant, Time-limited)

• Download SMART goals resources

• Veganuary and plant-based-before-six style approaches

• Social media and online communities for plant-based recipes and support

Lasting change is not about being perfect—it’s about building habits that fit your life. Whether you start January 1st, March 11th, or any random Tuesday, small, intentional steps can lead to meaningful progress over time.

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.

• What we mean by the “protein package”

• Why protein is never eaten in isolation

• How fiber, fats, vitamins, and phytochemicals shape health outcomes

• Plant-based vs. animal-based protein and cardiovascular health

• Gut microbiome benefits of fiber-rich foods

• Common myths about amino acids and “complete proteins”

• Why you do not need all amino acids in one meal

• Environmental considerations of protein choices

• How to transition to eating more fiber without GI distress

• Protein density, satiety, and why volume matters

• B12 and omega-3 considerations for plant-based eaters

• Protein quality matters more than protein quantity alone

• Plant protein packages deliver fiber, phytochemicals, and minimal saturated fat

• Fiber supports gut health, inflammation control, and long-term metabolic health

• Animal protein may be more protein-dense per bite but comes with trade-offs

• Most people can meet protein needs with plants by eating enough variety and volume

• Transitioning to higher fiber intake should be done gradually

• Knowing your B12 and omega-3 sources is essential on a plant-based diet

You do not have to be perfect to benefit. Prioritizing plant proteins most of the time can meaningfully improve health, support the gut microbiome, and reduce chronic disease risk.

In this Thanksgiving-themed episode, Tracy and Eden welcome Nicole Brecht, founder of The Good Life Refuge in northern Colorado — a haven for more than 70 rescued farm animals and a community built on empathy, healing, and second chances.

Nicole shares how her lifelong love for animals evolved into creating a full-scale sanctuary and a movement of compassion that transforms both animals and people.

Over plant-based holiday favorites — from seitan roasts to coconut-curry casseroles — the trio explores what it really means to live your values, how personal connection inspires dietary change, and why education may be the most powerful form of rescue.

• Nicole’s vegan awakening: how caring for one sick chicken led her to go vegan overnight.

• Inside The Good Life Refuge: home to 11 species — including cows, pigs, goats, alpacas, horses, and birds — supported by nearly 60 volunteers.

• Meet Conrad & Sarah, the turkeys: their quirks, intelligence, and a bittersweet reminder of how Thanksgiving can be reimagined with compassion.

• The power of gentle advocacy: Nicole’s inclusive philosophy welcomes everyone, no matter where they are on their plant-based journey.

• Education > Rescue: why one person shifting their diet can save ~400 animals per year.

• How to help: from donations to volunteering, board service, or simply spreading the word to keep the sanctuary sustainable.

• Website: https://goodliferefuge.org

• Instagram: https://goodliferefuge.org

• Learn more about Nicole Brecht: https://www.linkedin.com/in/nicole-brecht-a163535/

• Eden’s family-favorite homemade seitan roll with leek-mushroom gravy

• Tracy’s classic plant-based stuffing

• Nicole’s potato–lentil–coconut curry casserole

• How Not to Die by Dr. Michael Greger — evidence-based nutrition guidance

• The Joyful Vegan by Colleen Patrick-Goudreau — navigating the emotional and social aspects of living compassionately