The Plant-Based Mennonite

podcast artwork

Podcast by Regina Cyzick Harlow

The Plant-Based Mennonite

In short, practical episodes, the Plant-Based Mennonite, a podcast of Dwelling & Dish, offers gentle guidance on Christian stewardship of the body through whole-food plant-centered nutrition and sustainable lifestyle habits. Each episode invites you to approach health not as perfection or control, but as faithful care - honoring the body as the sacred dwelling of the Holy Spirit through everyday choices at the table and in daily life. Blending biblical wisdom, nutritional science, and practical encouragement, I help you take small, actionable steps to improve your long-term health and wellness - without overwhelm or extremes. Whether you’re seeking a more balanced life, a healthier relationship with food, or a more intentional way to steward your body, this podcast offers bite-sized steps and simple insights for your everyday rhythms, rooted in faith and science. Find recipes and additional tips at www.dwellinganddish.com. This podcast is not a substitute for medical advice.

Listen onApple Podcasts

Listen onSpotify

Latest episodes

episode artwork

08 April 2026

Diagnoses, Death, a Free Health Summit, and my Breakup With AI

This is a candid update about our teen daughter's diagnoses, my mother-in-law's passing, an incredible free health summit (details below), and my breakup with AI as a podcast script filter.

Here's a link to the Food Revolution Network's 2026 Summit Docuseries, beginning April 22. Across eight powerful episodes, you’ll hear from 41 of the world’s leading doctors, researchers, and wellness experts sharing peer-reviewed, evidence-based insights from decades of clinical work.

The father of lifestyle medicine, Dean Ornish, MD, reveals how you can reverse heart disease and cognitive decline.

Breast cancer surgeon and women’s health expert, Kristi Funk, MD, shares breakthrough strategies for cancer prevention.

Award-winning neurologist and best-selling author, David Perlmutter, MD, presents the latest science on brain health and Alzheimer’s.

Global leader in performance, behavior change, and ending hunger, Tony Robbins, explains the psychology behind lasting transformation.

Plus, leading experts like Joel Fuhrman, MD (creator of the Nutritarian approach); Monisha Bhanote, MD (longevity and integrative medicine specialist); Neal Barnard, MD (founder of the Physicians Committee for Responsible Medicine); Robynne Chutkan, MD (integrative gastroenterologist and gut health authority); Brooke Goldner, MD (autoimmune disease specialist); and 32 more of the most trusted voices in food and wellness.

These experts are at the forefront of research, sharing breakthroughs that most doctors haven’t seen yet. You’ll learn exactly how to use food to prevent disease, boost energy, protect your brain, strengthen your heart, and extend your healthspan.

Please plan to join me by claiming your free spot now at the link below. https://summit.foodrevolution.org/?uid=2&oid=3&affid=757

00:00

16:28

episode artwork

11 March 2026

“From Fear to Freedom: Health Statistics, Malnutrition in an Age of Excess, and the Power of Love to Transform Us”

We’ve all heard the statistics.

Rates of obesity continue to rise. Nearly one in three adults is living with prediabetes. Cardiovascular disease remains the leading cause of death in the United States. Numbers like these can feel overwhelming — and sometimes even frightening.

But do statistics actually change us?

In this episode, I explore a question that sits at the heart of real transformation: What actually motivates lasting health change?

I share the story of the very first person who reached out to work with me after receiving alarming bloodwork results. What began as a discovery call filled with fear and uncertainty slowly shifted into something much more powerful — hope, clarity, and a sustainable path forward.

We’ll talk about:

• Why obesity was historically associated with wealth — and why that has changed

• The modern paradox of malnutrition in an age of food abundance

• How it’s possible to be overfed and still undernourished

• Why fear-based health messaging often burns out

• The difference between panic-driven change and love-led stewardship

Most importantly, we’ll explore why love — not shame, not pressure, and not panic — is the motivator that truly sustains change.

When we begin to view our bodies not as problems to fix but as gifts to steward, everything shifts. And when Jesus becomes the pilot of our lives, health stops being about perfection and becomes an act of gratitude, care, and faithfulness.

Statistics may wake us up.

But love is what carries us forward.

00:00

09:57

episode artwork

24 February 2026

Is Soy Healthy? The Truth About Estrogen, Hormones, and Whole Soy Foods

Will tofu give you “man-boobs”?

Does soy disrupt your hormones?

Should we avoid it or embrace it?

Soy is one of the most studied plant foods in nutrition science, yet it remains one of the most feared.

In this episode, we explore the evidence surrounding whole soy foods and health outcomes. Topics include:

• Soy isoflavones and hormonal modulation

• Breast cancer risk and recurrence research

• Soy intake and male reproductive hormones

• Cardiovascular benefits of soy protein

• Thyroid safety and iodine considerations

• The distinction between whole soy foods and highly processed soy products

By separating traditional soy foods from industrial soy derivatives, we can better understand where the true health benefits and concerns lie.

If you’ve wondered whether tofu belongs in a healthy kitchen, this episode provides clarity grounded in research.

References:

Messina, M. (2010). Insights gained from 20 years of soy research. Journal of Nutrition, 140(12), 2289S–2295S.
Shu, X.O., et al. (2009). Soy food intake and breast cancer survival. JAMA, 302(22), 2437–2443.
Hamilton-Reeves, J.M., et al. (2010). Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men. Fertility and Sterility, 94(3), 997–1007.
Anderson, J.W., et al. (1995). Soy protein lowers LDL and total cholesterol: meta-analysis. Journal of Nutrition, 125(7), 2021–2030.
Messina, M., & Redmond, G. (2006). Effects of soy protein and isoflavones on thyroid function in healthy adults and hypothyroid patients. Thyroid, 16(3), 249–258.

00:00

15:10

episode artwork

17 February 2026

Spilling the Beans: How the “Musical Fruit” Lowers Your Heart Rate & Fights Cancer

Beans may have a silly childhood rhyme attached to them, but there is nothing silly about what they can do for your health.

In this episode, we’re taking a fresh look at one of the most humble, affordable, and powerful foods you can put on your table.

You’ll learn:

🫘 How legumes have been shown to lower resting heart rate — a key marker of cardiovascular health

🌱 Why starting traditional soy foods in childhood may significantly reduce the risk of breast and prostate cancer

🌶 A simple ginger tip to make beans easier to digest

❤️ How beans support blood sugar balance, hormone health, and gut bacteria

🥣 Practical ways to cook and use beans confidently in everyday meals

Beans aren’t trendy.

They aren’t expensive.

But they are incredibly effective.

If you’ve overlooked this simple pantry staple, this episode will encourage you to see it differently — and maybe even start soaking a pot tonight.

Plus, don’t forget to download the How to Cook Beans Guide and join the 7 Days of Beans Challenge.

Simple food.

Steady habits.

Real health.

00:00

14:21

episode artwork

03 February 2026

Simple Nourishment For Busy Weeks: My SSSS Method That Actually Works

When life gets busy, nourishment needs to meet us where we are. In this episode, I’m sharing how I rely on four simple, flexible meal formats during full seasons of life: soups, sandwiches, salads, and smoothies.

These meals don’t require much prep or thought, yet they offer real nourishment for both adults and kids. We’ll talk about gentle, sneaky ways to add vegetables, fiber, and whole foods into everyday meals — without turning food into a project or a power struggle.

I’ll also share simple, plant-forward Super Bowl food ideas and a glimpse into my own life right now as I’m deep into my plant-based nutrition coaching coursework — a season where simple matters for me, too.

If you’re tired, busy, feeding a family, or craving food that supports rather than overwhelms, this episode is an invitation to keep nourishment simple.

In this episode:

Why simple meal formats matter more than perfect recipes
How to use soups, sandwiches, salads, and smoothies on repeat
Sneaky ways to add nourishing foods without resistance
Easy plant-forward Super Bowl ideas
Why simple, consistent food supports clarity and peace

Action Step for the Week:

Choose one meal format (soup, sandwich, salad, or smoothie) and repeat it all week. Let repetition do the heavy lifting.

00:00

22:35

episode artwork

27 January 2026

Habits That Nourish The Soul: Living Well In A Chaotic World

In a world that feels increasingly loud, rushed, and overwhelming, how do we live well without burning out or losing our peace?

In this episode, we explore habits that nourish the soul—gentle, Scripture-rooted rhythms that help us stay grounded in chaotic workplaces, households, and seasons of life. We’ll talk about how small, intentional habits can orient our hearts toward God, create islands of calm, and support both spiritual and physical well-being. You can print the PDF templates below for each action.

You’ll hear how nourishing practices—like stillness, daily Scripture, intentional meals, and simple routines—can shape the way we respond to stress rather than react to it. We’ll also gently connect how plant-forward, whole foods can support clarity and steadiness without becoming the focus.

This episode is an invitation to live with intention, rooted in faith, care, and peace—one small habit at a time.

Daily Prayer of Examen PDF

Daily Morning Routine PDF

Island of Peace Children PDF

Island of Peace Work PDF

Island of Peace Home PDF

Noticing How Food Makes Me Feel PDF

00:00

30:04