Culinary Medicine Recipe with Dr. Sabrina Falquier

What does the new 10g sugar limit per meal actually mean for your daily routine, your energy level and your metabolic health? In this Q&A episode, Dr. Sabrina Falquier answers 9 of the most-asked questions about sugar to help you navigate the gap between the new Dietary Guidelines and your dinner plate.  

In this episode you’ll hear:  
1:20 – The 10g Rule: What exactly does the new “added sugar limit” mean?
2:40 – Natural vs. Added: Is sugar from fruit the same as sugar from soda?
3:40 - Glucose vs. fructose metabolism
5:10 - Can I lose weight if I still eat fruit?
5:45 - Does sugar affect inflammation in joints and skin?
6:20 - Are “natural” sugars like honey or maple syrup better than white sugar?
6:45 - Real Food Solutions: Dr. Falquier’s strategies to reduce added sugar
7:15 - Are zero-calorie sweeteners safe for the gut microbiome?
8:15 - The Palate Reset: How do you “detox” from sugar without getting a massive headache?
9:50 - How long does it take for taste buds to change?

Resource:   2025-2030 Dietary Guidelines: https://www.dietaryguidelines.gov/

Do you love Culinary Medicine Recipe? Please consider supporting the podcast at Buy Me a Coffee.

Credits:
Host – Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound and Editing – Will Crann
Executive Producer – Esther Garfin

©2026 Alternative Food Network Inc.

Dr. Sabrina Falquier is a board-certified physician and a leader in Culinary Medicine. She specializes in bridging the gap between scientific evidence and the actual food on your plate, empowering listeners to use the kitchen as a place of wellness and healing.

Show Topics Include: Nutrition, Food as Medicine, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Health, Inflammation, Longevity, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), Prevention, Teaching kitchen, Health equity, Evidence-based nutrition

The new 2025-2030 Dietary Guidelines for Americans are finally here. In this episode, Dr. Sabrina Falquier breaks down what they actually mean for real kitchens, real lives and metabolic health.

Are the new guidelines a win for real food and nutrient density, or do they leave us with more questions than clarity? Join Dr. Sabrina Falquier on Culinary Medicine Recipe as she shares her expert perspective on what’s helpful, what’s missing and what deserves a closer look in the federal government’s latest nutrition guidance.

Rather than rehashing food pyramids or plate graphics, this episode looks at how topics like Ultra-Processed Foods (UPF), protein prioritization, added sugars, and full-fat dairy are showing up in the conversation, and where confusion often creeps in.

Dr. Falquier offers a practical, evidence-based take on the good, the bad and the messy realities of translating national guidelines into everyday eating.

In this episode you’ll hear:
01:50 - When were the first dietary guidelines for Americans?
03:50 - 2025-2030 Dietary Guidelines
04:30 - Why are dietary guidelines important?
05:15 - What Dr. Falquier likes about the new Dietary Guidelines.
06:10 - Dr. Falquier’s concerns about the new Dietary Guidelines.
06:35 - Protein prioritization and the fiber gap concern
09:40 - What are the Dietary Guidelines for full-fat dairy?
10:10 - Gut health and the microbiome 
11:15 - Why are whole grains at the bottom of the food pyramid?
11:45 - Sugar, alcohol and sodium recommendations
13:30 - Sustainability and planetary health
14:35 - Do the new Dietary Guidelines actually empower people to use Food as Medicine?

Resources & Links:
Official 2025-2030 Dietary Guidelines Document: https://www.dietaryguidelines.gov/
Why It's Important for Your Body to be Hydrated, Episode 5, Culinary Medicine Recipe
Everything You Need to Know About Electrolytes, Episode 33, Culinary Medicine Recipe
Three Easy Mocktail Recipes from Dr. Falquier, Episode 35, Culinary Medicine Recipe
Credits:
Host – Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound and Editing – Will Crann
Executive Producer – Esther Garfin

©2026 Alternative Food Network Inc.

Dr. Sabrina Falquier is a board-certified physician and a leader in Culinary Medicine. She specializes in bridging the gap between scientific evidence and the actual food on your plate, empowering listeners to use the kitchen as a place of wellness and healing.

Show Topics Include: Nutrition, Food as Medicine, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Health, Inflammation, Longevity, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), Prevention, Teaching kitchen, Health equity, Evidence-based nutrition

Are you struggling with low energy, unexpected weight gain, or a frustrating weight plateau? Chances are, you think you have a "slow metabolism." But the truth is, your metabolism isn't broken. It just needs a reset! Dr. Falquier reveals proven, sustainable strategies to fire up your internal engine for long-term fat loss and better energy. From the best time to eat to boost metabolism to how much protein to eat daily, this episode provides the practical, science-backed metabolic healing plan you need with simple recipes to help you succeed.

In this episode you’ll hear:
1:00 - Welcome to season 3 of Culinary Medicine Recipe
1:15 - Fixing a slow metabolism
2:05 - What is metabolism?
2:45 - Metabolic health and the effect of different foods 
3:45 - How to boost metabolism
4:00 - Spices as metabolic allies
5:00 - What is the best time to eat for metabolism?
5:30 - Is intermittent fasting actually good for you?
6:00 - Balanced meals with protein, fiber, healthy fats & color variety
7:00 - More muscle mass, faster metabolism
7:50 - How much protein should I eat daily?
9:00 - Easy protein recipes for a balanced meal
13:00 - Metabolism-boosting drinks
13:30 - Mindful eating
14:00 - Stress and sleep pillars of lifestyle medicine
14:50 – 7 principles to fix your metabolism  

Resources

Healthy Eating Plate: Your Guide to Balanced Meals
·      Culinary Medicine Recipe podcast, Episode 3
·      Alternative Food Network Youtube video with Dr. Falquier  

Why It’s Important for Your Body To be Hydrated 
·      Culinary Medicine Recipe podcast, Episode 5
·      Alternative Food Network Youtube video with Dr. Falquier  

Lifestyle Medicine for a Healthier You
·      Culinary Medicine Recipe podcast, Episode 13
·      Alternative Food Network Youtube video with Dr. Falquier

Spices to Reduce Inflammation in the Body
·      Culinary Medicine Recipe podcast, Episode 19 
·      Alternative Food Network Youtube video with Dr. Falquier  

Thinking of trying Dry January or decreasing your alcohol consumption throughout the year, find a substitute non-alcoholic drink at the sober superstore & marketplace for non-alcoholic beverages, proofnomore.
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Dr. Sabrina Falquier is a board-certified physician and a leader in Culinary Medicine. She specializes in bridging the gap between scientific evidence and the actual food on your plate, empowering listeners to use the kitchen as a place of wellness and healing.

Show Topics Include: Nutrition, Food as Medicine, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Health, Inflammation, Longevity, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), Prevention, Teaching kitchen, Health equity, Evidence-based nutrition

Ready to sip something delicious and good for you? Dr. Falquier explains how to make three healthy mocktails that are full of flavor and natural ingredients: a Jamaica (Hibiscus) Lime Spritzer, Strawberry Basil Sparkler and Mint Mojito Refresher. These refreshing non-alcoholic drinks are perfect for holiday entertaining, Dry January, or anytime you want to feel great while you sip.  

This episode is also available in video on the Alternative Food Network Youtube channel.

For ready-made non-alcoholic beers, wines, spirits and cocktails, check out ProofNoMore
Alternative Food Network gets a commission if you decide to make a purchase using this link.

Credits:
Host – Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound and Editing – Will Crann
Executive Producer – Esther Garfin

©2025 Alternative Food Network Inc.

Dr. Sabrina Falquier is a board-certified physician and a leader in Culinary Medicine. She specializes in bridging the gap between scientific evidence and the actual food on your plate, empowering listeners to use the kitchen as a place of wellness and healing.

Show Topics Include: Nutrition, Food as Medicine, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Health, Inflammation, Longevity, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), Prevention, Teaching kitchen, Health equity, Evidence-based nutrition

Did you know most doctors receive almost no formal training in nutrition? In this eye-opening episode, Dr. Sabrina Falquier sits down with internal medicine specialist, Dr. Thomas Carter, and third year medical student, Megan Roach, for an honest conversation about how much nutrition has been taught in medical school and what that means for patient care. Together, they compare experiences, share insights from both generations of medicine, and discuss why culinary medicine is helping bridge the knowledge gap.  

In this episode you’ll hear:
1:00 – How much nutrition is taught in medical school?
8:20 – Why Dr. Carter agreed to be a guest on this episode
10:00 – Nutrition education in medical school: Megan Roach’s perspective as a medical student
13:00 – Culinary medicine workshops in medical school
14:20 – Food as medicine
15:00 – What every medical student should learn about nutrition
17:00 – The challenge of speaking with patients about nutrition
19:30 – What Dr. Carter wishes he knew about nutrition
21:00 – How do you talk to a patient about nutrition?
26:45 – How to give nutrition advice in short appointments
31:30 – Nutrition training: The hope for future doctors

Referenced in the episode:
Proposed Nutrition Competencies for Medical Students and Physician Trainees
Medicina Culinaria podcast in Spanish
Buy Me a Coffee
Credits:
Host – Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound and Editing – Will Crann
Executive Producer – Esther Garfin

©2025 Alternative Food Network Inc.

Dr. Sabrina Falquier is a board-certified physician and a leader in Culinary Medicine. She specializes in bridging the gap between scientific evidence and the actual food on your plate, empowering listeners to use the kitchen as a place of wellness and healing.

Show Topics Include: Nutrition, Food as Medicine, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Health, Inflammation, Longevity, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), Prevention, Teaching kitchen, Health equity, Evidence-based nutrition