Green Glow Lifestyle

“Fiber-First Eating: How to Build a Plate That Lowers Blood Sugar, Cholesterol, and Inflammation”

"When you put fiber on your plate, you aren't just eating; you are performing a clinical intervention on your own inflammation." Kylie Buckner, RN
Most people think fiber is just about “staying regular.” But as a Master’s-prepared nurse, yoga teacher, and wellness coach, I know fiber is actually one of the most powerful, evidence-based clinical tools you can put on your plate.
In this episode, I’m filling in one of the missing pages in your body’s owner’s manual: What fiber actually does in your physiology—and exactly what to eat to get those benefits without blowing up your gut in the process.
We talk about how fiber-rich foods support your gut microbiome, increase short-chain fatty acids like butyrate, strengthen your gut barrier, and help regulate inflammation, blood sugar, cholesterol, and appetite. Then we turn it into a simple, doable fiber-forward plate framework you can start using today.
 
Ready to go deeper and actually live this way with structure and support?
If this episode sparked something in you and you’re ready to experience the power of a truly fiber-fueled, whole-food, plant-based lifestyle, I’d love to invite you to join me at the McDougall Immersion.
I’ll be teaching on fiber and gut health—and you’ll also get:
Daily education from leading plant-based physicians and experts
Hands-on guidance with what to eat and how to prepare it
A supportive community of people making the same changes alongside you
If you’ve been waiting for a sign to stop dabbling and start truly caring for your microbiome, blood sugar, and inflammation…this might be it.
👉 Learn more and see upcoming dates here: McDougall Immersion – Official Program InfoAlso check out one of my favorite books on the Microbiome, gut health, and why Fiber became MY favorite "F-Word"....  “Fiber Fueled” by Dr. Will Bulsiewicz A fantastic, evidence-based deep dive into the gut microbiome, fiber, and how plant diversity can transform your digestive and overall health. Fiber Fueled by Dr. Will Bulsiewicz
 

Beyond Resolutions: Using Pre-flection to Optimize Your Health

"You choose your choice. You might not choose the stressor, the schedule, or the diagnosis, but you can choose the input. Pre-flection is the art of choosing the version of you that you’re becoming." - Kylie Buckner RN
Stop setting resolutions and start writing your own owner’s manual.
Most of us were never given an owner’s manual for our bodies. We understand how our blenders work better than we understand our own nervous systems, blood sugar, or habit loops. This New Year’s Day, Master’s-prepared nurse and wellness coach Kylie Buckner, RN is throwing out the high-pressure resolutions and introducing a more powerful, evidence-based concept: Pre-flection.
In this episode, we explore why your brain "doesn't like it when you change your mind" and how to work with your biology instead of against it. We’re moving past simple reflection and into the "Choice Lens"—the realization that while we don't choose our circumstances, we always "choose our choice" when it comes to our daily inputs.
In this episode, you’ll learn:
The 3-step Pre-flection process to turn last year’s data into this year’s alignment.
How to optimize your "choice architecture" across four key domains: Food, Movement, Supplements, and Socialization.
The physiology of habits: Why small, repeated upgrades beat massive overhauls every time.
A guided New Year’s ritual to help you identify the one "next best choice" your future self is asking for.
Whether you’re feeling energized or exhausted this January 1st, join us for a conversation that is equal parts science and soul, designed to help you show up for your most optimal, aligned year yet.
Ready to turn pre-flection into action?
If this episode resonated with you and you're ready to stop guessing and start healing, I'm opening 15 exclusive spots in The Inflammation Reset—our comprehensive group coaching program designed to lower inflammation, skyrocket your energy, and help you reach your ideal weight using evidence-based strategies across Fuel, Movement, Mindset, Restoration, and Automation.
This is a ruthlessly effective system that gives you everything you need to take total control of your health once and for all.
👉 Apply now: www.evolution-health.co/schedule
 

Healing Inflammation with Plants: Dietitian Cassandra Sampson on RA, Gut Health & Movement

“Once you have the right food guidelines in place, you don’t have to count calories or measure portions. You get full on foods that actually lower inflammation.” – Cassandra Sampson, MS RD
 
In this episode of the Green Glow Podcast, Kylie is joined by friend, neighbor, and fellow plant-based mama Cassandra Sampson, MS, RD—a plant-based registered dietitian who works with the Paddison Program for Rheumatoid Arthritis and has extensive experience in weight loss and life after bariatric surgery. Kylie and Cassandra share how they unexpectedly met at a YMCA fitness class, discovered they were doing nearly identical work in the world, and are both raising their young children plant-based while helping clients reduce inflammation, improve gut health, and reclaim their energy.
Cassandra opens up about her journey from traditional clinical and bariatric settings—where she was expected to promote high-protein, low-carb, meat-heavy protocols—to fully embracing a whole-food, plant-based, oil-free approach. She explains how she now helps clients with RA and other inflammatory conditions use food, movement, and mindset to dramatically improve their quality of life. They discuss the power of community, the courage it takes to go plant-based in a meat-centric culture, practical tools for families raising plant-based kids, and why simple habits like consistent exercise and cutting out processed foods, artificial sweeteners, and oils can be game-changing for inflammation. You’ll also hear about Cassandra’s upcoming role as a presenter at the McDougall 12-Day Intensive, and why she’s so passionate about making evidence-based nutrition both realistic and sustainable for real families.
Cassandra & Her Work
Work with Cassandra 1:1 (virtual):https://cassandragolden.com/
FB: Nutrition Nibbles Consulting
Paddison Program for Rheumatoid Arthritis & Inflammatory Arthritis: Paddison Program
Experience the power of an eating program that actually works. Cassandra and I are thrilled to be teaching at the next McDougall 12-Day Intensive starting January 23rd. If you’re ready to move from restriction to abundance and see real clinical results in less than two weeks, register here to join our community!

Food as Medicine, Legacy as Love: A Conversation with Heather McDougall

"The body never stops trying to heal. Once you stop attacking it with the wrong foods, it rebounds incredibly fast.” – Heather McDougall
In this episode of the Green Glow Podcast, Kylie sits down with Heather McDougall, CEO of the McDougall Program and daughter of plant-based pioneer Dr. John McDougall, for a heartfelt conversation about the power of simple, starch-centered eating. Heather shares what it was like growing up in a household where food was medicine long before it was mainstream, including her own teenage "rebellion" and how she learned firsthand the impact of dairy and processed foods on her health. They unpack the core principles of the McDougall approach—an oil-free, whole-food, starch-based diet—and why focusing on potatoes, rice, and beans is the non-negotiable key to satiety, energy, and long-term success.
They also explore the evolution of the 12-Day McDougall Intensive, a virtual program that brings medical supervision, daily support, and live education directly into participants’ homes. Heather describes the profound transformations she sees in just 12 days—from significant weight loss and medication reductions to improved sleep and lower inflammation—and why community and accountability are essential for making these changes stick. Whether you are looking to reverse chronic disease or simply want to understand what a sustainable, starch-based lifestyle looks like day-to-day, this conversation offers a grounded and inspiring roadmap for reclaiming your health.Ready to transform your health alongside me? I’ll be presenting at the upcoming 12-Day McDougall Intensive from January 23 – February 3. This is your chance to get medical supervision, daily 1:1 support, and the exact tools you need to lower inflammation and reclaim your energy. Spots are filling up—click here to join us and start your journey!Links and Resources:
Main website & hub: Dr. McDougall Health & Medical Center
12-Day McDougall Program (Intensive): 12-Day Program
Starch Solution Community (membership): Starch Solution Community
Free McDougall Program (self-guided): Free McDougall Program
Recipes (oil-free, starch-based): McDougall Recipes Library
Education & medical topics: Education Hub
Books & Films Mentioned 
The Starch Solution – John & Mary McDougall
The McDougall Plan – John McDougall
The China Study – T. Colin Campbell & Thomas Campbell
Forks Over Knives – documentary film
McDougall Social Channels
YouTube: Dr. McDougall on YouTube
Instagram: @themcdougallprogram
Facebook: Dr. John McDougall
 

Beyond Ozempic: Natural GLP‑1 Boosters, Fiber, and Plant-Based Weight Loss with Dr. Jeffrey Pierce

“You don’t have to inject a GLP‑1 drug to support satiety. With the right fiber-rich foods, greens, whole grains, and a few simple spices, you can help your body make and release more of its own GLP‑1—while actually getting healthier in the process.” 
 
What happens when a lifestyle medicine doctor also happens to grow most of his family’s food?
In this episode of the Green Glow Lifestyle Podcast, Kylie sits down with Dr. Jeffrey Pierce, a board-certified family and lifestyle medicine physician with 18+ years of experience and a deep passion for food-as-medicine and edible gardening. Dr. Pierce practices with Lifestyle Telemedicine, helping patients reverse or improve conditions like diabetes, hypertension, fatty liver disease, and obesity through whole-food, plant-based nutrition, movement, sleep, stress management, and community.
He shares how his early work in global health—caring for families facing HIV, tuberculosis, and severe malnutrition in Africa and Latin America—reshaped his understanding of what “real” medicine looks like. Back in the U.S., frustrated by 15-minute visits and endless prescription refills, he pivoted into lifestyle medicine and longer, more meaningful visits where patients learn how to get to the root causes of their health issues.
You’ll hear how Dr. Pierce:
Uses lifestyle medicine to help patients achieve sustainable plant-based weight loss, not just chase a number on the scale.
Explains “natural GLP-1 support” with his memorable two G’s and three C’s—simple, everyday foods and spices that help with satiety and cravings.
Leads group “food is medicine” visits for pregnant and postpartum patients, where groceries are delivered to their homes and they cook along live on Zoom.
Thinks about prevention at key life stages—from preconception and pregnancy through perimenopause and beyond.
Fell in love with gardening, now growing multiple fruit trees, vegetables, mushrooms, and more, and how this living garden serves his family’s health, microbiome, and mental well-being.
Helped create The Edible Garden: Quick Start Guide for the Plantrician Project to make growing your own food less intimidating and more joyful.
If you’ve ever wondered how to make plant-based eating feel sustainable, how to support weight loss without white-knuckle dieting, or how to start even a tiny edible garden for yourself or your family, this conversation is packed with practical ideas and a whole lot of hope.
Resources & Links
Dr. Jeffrey Pierce & Lifestyle Telemedicine
Dr. Jeffrey Pierce’s Lifestyle Telemedicine profile https://lifestyletelemedicine.com/find-your-doctor/jeffrey-pierce/
Dr. Pierce’s personal website (blog, garden, resources): https://jeffpiercemd.com/
Lifestyle Telemedicine (practice home): https://lifestyletelemedicine.com
Edible gardening & quick-start support
Plantrician Project Quick Start Guides (plant-based, kids, potlucks, and edible garden guides): https://plantricianproject.org
California Rare Fruit Growers (for listeners interested in unusual varieties, grafting, and fruit trees): https://crfg.org
Books & evidence-based lifestyle medicine
Your Body in Balance by Neal Barnard, MD (hormones, menopause, endometriosis) https://www.pcrm.org/your-body-in-balance
Physicians Committee for Responsible Medicine (PCRM) – https://www.pcrm.org
NutritionFacts.org – research-based videos and articles https://nutritionfacts.org
Food-as-medicine programs & pregnancy
Food-as-Medicine style group visits through Dr. Pierce’s county program 
Live, virtual group visits for pregnant and postpartum women
Delivered groceries + cook-along classes + lifestyle Q&A with a physician
American College of Lifestyle Medicine (ACLM) – background on lifestyle medicine training & board certification: https://lifestylemedicine.org
Documentaries & inspiration
The Biggest Little Farm (and its sequel) – regenerative, diversified farm story and soil-health inspiration: https://www.biggestlittlefarmmovie.com
Tools & ideas mentioned
Natural GLP‑1 support – “two G’s and three C’s”:
Greens: especially leafy greens with thylakoids (e.g., spinach, other dark leafy greens)
Groats: intact whole grains like barley, oat groats, wheat berries, rye berries, farro, spelt, 
Cinnamon
Curcumin (turmeric’s active compound)
Cayenne
Indoor / small-space options:
Sprouting (e.g., broccoli sprouts, beans, lentils) on the counter
Herb pots or small fruit trees in containers
Vertical planters or wall-mounted systems for greens
Composting options:
Traditional backyard compost & leaf mulching
Worm composting (vermicompost)
Electric indoor composters (like Mill and similar devices) for kitchen scraps

Feel Amazing in December: Aligned Holiday Eating & True Food Freedom

“You don’t need a perfect holiday to feel proud—you just need to stay connected to yourself and choose alignment more often than you don’t.”
 
This December, you don’t have to “fall off” and start over in January.
In this episode of the Green Glow Lifestyle podcast, we’re talking about how to enjoy the holidays, eat in a way that feels good, and still stay aligned with your health goals—without restriction, obsession, or all-or-nothing thinking.
You’ll learn how to:
Re-center your holidays around connection, nature, and meaning—not just food
Use a simple fiber-rich “pre-game” meal so you don’t show up to events starving
Experiment with timed eating as a gentle boundary to prevent constant grazing
Stay prepared with fiber-rich snacks (like my favorite Well Bean bars from Wellbean.com) to avoid “emergency” junk food
Tap into the power of community and coaching so you don’t have to muscle through this season alone
I’ll also share one of my favorite high-fiber, no-added-sugar snacks that crush chocolate cravings—Well Bean bars, which you can find at my personal link. They’re made from beans and nuts, with zero sugar, oil, or additives, and they’re a game-changer for satisfying sweet cravings in a way that supports your goals.
If you’re craving deeper support and accountability this season, you can learn more about my Evolution Health group coaching and 1:1 options—or schedule a time to connect—at: www.evolution-health.co/schedule
If you’re ready to feel proud of how you care for yourself this month—and walk into January without a reset or shame spiral—this episode is for you.
SHOW NOTES:
Learn about Evolution Health coaching: www.evolution-health.co/schedule
Try Well Bean bars with my link:

Grit is Prescribed: Strong at 40 and Beyond

“Nothing great is going to come from your comfort zone. Some days 30% is all you have—but if you give that 30%, that’s 100% of what you can do that day.” -Ash SolorioWhat if the most powerful “anti-aging” prescription for women in their 40s and beyond isn’t a cream or a supplement—but a barbell?
In this episode, Kylie sits down with neighbor and friend Ash Solorio, Air Force veteran, former San Francisco 49ers cheerleader, and founder of GritRx, a fitness gear brand built around one core belief: grit is prescribed. Ash shares how strength became part of her identity from childhood dance classes to military training at 4 a.m., and what it really took to earn a spot as a professional cheerleader on Monday Night Football.
Together, they break down why resistance training is non‑negotiable for women as we age—think bone density, balance, heart health, body composition, and staying active with your kids and grandkids. Ash offers practical, judgment‑free ways to start strength training (even if the weight room terrifies you), simple at-home movements, and recovery tips that help you feel strong instead of “old.” They also dive into the mindset side: why grit often looks like giving 30% on a hard day—if that’s 100% of what you’ve got.
Inspired to get strong? Visit GritRx.com to grab Ash's beginner guides and gear, and use code GREENGLOW15 at checkout for 15% off to start your gritty journey today!

Turning Down the Heat: How Inflammation Amplifies Menopause Symptoms (and how to calm the fire)

“You are not broken. Your body is simply responding to changing signals. When you lower inflammatory noise through daily choices—food, sleep, movement, and calming habits—you change your experience.” - Kylie Buckner, RN
💡 Show Summary
Welcome back to the Green Glow Lifestyle Podcast with Kylie Buckner, RN, your guide to navigating perimenopause and beyond with knowledge, compassion, and practical tools.
In this episode, Kylie breaks down the real science of why menopause can feel so intense — and how inflammation turns up the “volume” on symptoms like hot flashes, night sweats, brain fog, and mood swings. You’ll learn what’s happening inside your body, why the hormone dance in midlife is a little like a “second puberty,” and how lifestyle levers can help you reclaim balance.
You’ll learn:
🌸 How declining estrogen and progesterone send “SOS” signals to your brain — and why FSH ramps up to keep reproduction alive as long as possible.
🧠 The critical role of estrogen in protecting heart health, bones, thyroid balance, and metabolism — and what happens when that protection fades.
🔥 What hs‑CRP is, and why tracking this simple blood test can help you measure and manage inflammation in real time.
🥦 Five science‑backed lifestyle levers that lower inflammation and ease menopause symptoms.
🌙 A gentle guide to improving sleep, calming cortisol, and breaking the hot flash–insomnia loop.
📈 How to use Kylie’s free 2‑Week Anti‑Inflammatory Tracker PDF to spot patterns, measure progress, and see the payoff of small daily changes.
📝 Episode Notes
Mentioned in this episode:
Free Download: [5 Anti‑Inflammatory Levers + 2‑Week Tracker PDF] 
hs‑CRP (High‑Sensitivity C‑Reactive Protein) — a biomarker for chronic inflammation Ask your provider about adding this lab to your next check‑up.
Email Kylie: kylie@greenglowlifestyle.com — share your micro‑wins, insights, or questions!
Connect: Follow the show and share this episode with a friend navigating perimenopause or menopause.
🧭 Key Takeaways
Menopause is natural — symptoms are modifiable.
Estrogen loss increases inflammation, affecting your heart, bones, and thyroid.
hs‑CRP is a powerful, underused biomarker for tracking inflammation.
Start with one lifestyle lever, not all five — progress over perfection.
Sleep, plant‑based foods, daily movement, and stress recovery change the signal your body hears.
 

Activation to Anchoring: A Raw Week in Real Time

“Your nervous system isn’t the enemy—it’s your messenger.” 
Host note:This episode is different—recorded in real time, in the middle of a very human week. It’s raw, tender, and grounded. I’m sharing the exact tools I’m using as I use them: naming activation, practicing somatic resets, and choosing “body first, then logistics.” If you’re in a sandwich season—caring for parents while raising little ones, building work you love while your body changes—you’re not alone.
Attunement note: brief mention of a parent’s ER visit and hospital admission.
Please take what serves your nervous system and leave the rest. We’ll breathe together and end with grounding. My hope is that hearing “life in motion,” not after the fact, helps you feel witnessed and resourced right where you are.
Show description / summary
In this raw, unedited episode, Kylie brings you into a real-time week of being “sandwiched” between roles and generations: full-time mom to Indigo during Halloween week, co-launching a new program with Cyrus, party planning, and fielding a late-night call that her mom has had a stroke. From ER coordination and family dynamics to perimenopause shifts and career momentum, she names the nervous system spikes—activation, overwhelm, survival mode—and walks you through the exact somatic tools she’s using to come back to center.
You’ll hear why long-term therapy matters in moments like this, how to pre-decide 60-second and 5-minute resets, and how “body first, then logistics” changes everything. Kylie shares practical structures for crisis (family maps, decision deadlines, twice-daily updates), plus the mantra that’s saving her: I can be with what’s here without fixing what’s not mine. Along the way: spooky toothbrush kits, Alanis-level irony, and the reminder that joy is not disrespect—it’s a resource.
If you’re caring for aging parents while raising little ones, building work you love while your body is changing, and holding space for everyone while wondering who’s holding you—you’re not alone. Breathe with Kylie, regulate together, and remember: you don’t need every answer. Just the next kind thing.
Includes: guided breaths, somatic suggestions, practical scripts, and a lot of permission to be human.

Feel Younger at Any Age: Dr. Kim Scheuer’s Plant-Based Path to Energy, Strength, and Joy

“I’m now in my sixties and I feel better than I did in my twenties. I was burned out and inflamed—then I changed my lifestyle, my weight and cholesterol plummeted, my energy soared, and I got my joy back.” - Dr. Kim Scheuer
Summary
What if getting healthy felt joyful—and actually stuck? In this energizing conversation, Kylie sits down with Dr. Kim Scheuer, a board-certified family and lifestyle medicine physician, who transformed her own life at 47 and now helps patients do the same. From “Milky Way vegetarian” to whole-food plant-based, Kim shares how she effortlessly lost ~50 pounds, slashed cholesterol, built strength (hello, 100+ push-ups), improved bone density, and found more happiness than ever. She breaks down how personalized lifestyle medicine, smart labs in context, and community support can reverse chronic conditions, enable safe de-prescribing, and make healthy choices the easy choices. Expect practical strategies, inspiring stories, and plenty of joy.
Topics covered
Kim’s pivot to lifestyle medicine: weight loss, cholesterol drops, energy surge, stronger bones
“Deprescribing” done right: when and how to reduce meds safely
CRP and inflammation: why context matters (dental work, stress, timing)
Protein and fiber on a plant-based diet: feeling full and strong without powders
Strength “snacks”: habit-stacking push-ups to build daily muscle
Sleep as a superpower: evening routines, screen boundaries, timing of meals
Environmental design: pantry cleanouts, shopping the perimeter, candy-free checkout lanes
Community as medicine: potlucks, “cook clubs,” Walk with a Doc, neighborhood ripple effects
Growing your food anywhere: sprouts on a windowsill to full-on grow domes
Kids and families: individualized nutrition across ages and stages
Telemedicine access: longer visits, collaborative brain trust, care across 50 states (and growing)
Resources mentioned
The China Study — T. Colin Campbell
Forks Over Knives (documentary)
How Not to Die — Michael Greger, MD
Walk with a Doc (community movement initiative)
Four Leaf Guide (quick dietary “vital sign” assessment)
Cronometer (nutrition tracking app)
Lifestyle Telemedicine (book with Dr. Scheuer): Dr. Kim Scheuer at Lifestyle Telemedicine
DOKS Lifestyle Medicine (Dr. Scheuer’s lifestyle medicine consult service): DOKS Lifestyle Medicine