Clean Food Dirty Girl

148: Build Muscle & Gain Confidence Through Strength with Vegan Fitness Coach, Sarah Diederich

In this episode, I sit down with Sarah Diederich, a badass vegan fitness coach who helps women build strength, confidence, and muscles they didn’t even know they were capable of. We dive into why lifting weights is so important for women, especially if you’re rocking a plant-based lifestyle, and how you can build solid, beautiful muscle without ever touching animal protein. Sarah walks me through her journey from academia to fitness coaching, and we get into the magic of personalized coaching, plus why nutrition and recovery matter just as much as the time you spend lifting. We also bust some myths about veganism and strength, talk about finding cardio that doesn’t make you want to scream, and geek out on stretching and mobility because your hips deserve love too. The big takeaway? Every woman can benefit from lifting and thriving on a vegan diet while crushing your fitness goals isn’t just possible, it’s empowering. Helpful links * Find VEGAINSARAH on Instagram @vegainsarah [https://www.instagram.com/vegainsarah/] * Drop It Club, our plant-fueled weight loss program [https://dropitclub.cleanfooddirtygirl.com/sale] * The Clean Food Dirty Girl Facebook community [https://www.facebook.com/groups/cleanfooddirtygirl] About Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect. * Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠free trial to Meal Plan Club https://cleanfooddirtygirl.com/free-trial/ [https://cleanfooddirtygirl.com/free-trial/] * Get instant access to all of our whole-food plant-based recipes for just $12 per month with Recipe Club https://cleanfooddirtygirl.com/recipe-club/ [https://cleanfooddirtygirl.com/recipe-club/] * Lose weight in a kind, sustainable way with Drop It Club https://dropitclub.cleanfooddirtygirl.com/sale [https://dropitclub.cleanfooddirtygirl.com/sale] * Subscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://cleanfooddirtygirl.com/signup/ [https://cleanfooddirtygirl.com/signup/]

147: Baking Sourdough Without Quitting Your Day Job

In this episode, I sit down with Brittany from Team Dirty and the creator of the Clean Food Dirty Girl Sourdough Course. Brittany shares why she’s so obsessed with fermentation, how the process can be surprisingly healing, and why homemade sourdough is better for our health and the planet. We get into the community vibe (AKA the sourdough cult) that forms around baking, why long-fermented sourdough works for some people with gluten sensitivities, and the biggest head-ups for new bakers. We even tumble down the rabbit hole about the history of flour and how it’s processed today. If you’ve ever been curious about baking sourdough, or have a lonely sourdough starter in your fridge calling your name, this episode is a must-listen. Helpful links * The Health Benefits of Long-Fermented Sourdough Bread [https://cleanfooddirtygirl.com/the-health-benefits-of-long-fermented-sourdough-bread/] * Check out the Sourdough Course and save $15 with the coupon code PODCAST [https://dashboard.cleanfooddirtygirl.com/sourdough-course] * Sourdough starter from King Arthur Baking [https://shop.kingarthurbaking.com/items/classic-fresh-sourdough-starter] (affiliate link, and the starter Brittany and many course takers use) * Keep the fermentation party going with the Miso Workshop [https://dashboard.cleanfooddirtygirl.com/miso] * Check out the Sourdough Course Wall of Love [https://love.cleanfooddirtygirl.com/G2QmqJZ] * Find delicious recipes to use with your sourdough in Meal Plan Club [https://join.cleanfooddirtygirl.com/meal-plan-club/black-friday] * Recipes Brittany used with freshly-milled flour: Caramel Apple Pumpkin Pie Breakfast Cake [https://members.cleanfooddirtygirl.com/recipes/recipe-vault/711-caramel-apple-pumpkin-pie-breakfast-cake] and Nutty Pumpkin Cranberry Bars [https://members.cleanfooddirtygirl.com/recipes/recipe-vault/4228-nutty-pumpkin-cranberry-bars] About Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect. * Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠free trial to Meal Plan Club https://cleanfooddirtygirl.com/free-trial/ [https://cleanfooddirtygirl.com/free-trial/] * Get instant access to all of our whole-food plant-based recipes for just $12 per month with Recipe Club https://cleanfooddirtygirl.com/recipe-club/ [https://cleanfooddirtygirl.com/recipe-club/] * Lose weight in a kind, sustainable way with Drop It Club https://dropitclub.cleanfooddirtygirl.com/sale [https://dropitclub.cleanfooddirtygirl.com/sale] * Subscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://cleanfooddirtygirl.com/signup/ [https://cleanfooddirtygirl.com/signup/]

146: The Power of Imperfection, Community, and Support While Working on Health Goals

In this episode, I talk about the Drop It Club, our plant-powered weight loss program that’s been changing lives since January 2025. I share insights from this first year and emphasize the importance of sustainable, long-term weight loss through whole food plant-based eating and compassionate coaching. I’m honest about the fact that there’s no magic bullet, and how real change comes from meeting ourselves exactly where we are and giving ourselves more time than we think we need to reach our health goals.  I highlight how flexible the program is, how powerful community support can be, and how transformative it has been for our “Droplets.” This episode is a must-listen if releasing weight is on your radar.  Helpful links * Download my free holiday guide [https://downloads.cleanfooddirtygirl.com/drop-it-club/holiday-guide] * Get notified about our Black Friday deal  [https://join.cleanfooddirtygirl.com/drop-it-club/black-friday-list] * Drop It Club Podcasts [https://cleanfooddirtygirl.com/?s=drop+it+club+podcast] * About Drop It Club [https://dropitclub.cleanfooddirtygirl.com/sale] About Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect. * Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠free trial to Meal Plan Club https://cleanfooddirtygirl.com/free-trial/ [https://cleanfooddirtygirl.com/free-trial/] * Get instant access to all of our whole-food plant-based recipes for just $12 per month with Recipe Club https://cleanfooddirtygirl.com/recipe-club/ [https://cleanfooddirtygirl.com/recipe-club/] * Lose weight in a kind, sustainable way with Drop It Club https://dropitclub.cleanfooddirtygirl.com/sale [https://dropitclub.cleanfooddirtygirl.com/sale] * Subscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://cleanfooddirtygirl.com/signup/ [https://cleanfooddirtygirl.com/signup/]

145: My Simple Plant-Fueled Meal Formula for the Busiest Weeks

In this episode, I’m talking about how to make eating a whole-food plant-based diet super easy. I share why batch cooking is my secret weapon for saving time (and sanity) and the different ways our recipes can totally change the game by teaching you to cook once, and eat all week. I’ll walk you through my go-to meal formulas that cover all the key WFPB food categories, so you can build balanced, satisfying plates without overthinking it. Consider this your nudge to play in the kitchen, keep it fun, keep it simple, and keep your health and well-being front and center.  Helpful links * Staples: Beans [https://members.cleanfooddirtygirl.com/recipes/recipe-collections/basic-beans-legumes-from-scratch] * Staples: Grains [https://members.cleanfooddirtygirl.com/recipes/recipe-collections/basic-grains-from-scratch] * Gluten-Free Porridge [https://members.cleanfooddirtygirl.com/recipes/recipe-vault/3691-porridge-with-fresh-fruit-nuts] * Start a free trial to Meal Plan Club [https://cleanfooddirtygirl.com/plant-based-meal-plans/] * Get access to all of our recipes for just $12 per month [https://cleanfooddirtygirl.com/recipe-club/] * Daily Dozen App [https://nutritionfacts.org/daily-dozen/] About Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect. * Get instant access to all of our whole-food plant-based recipes for just $12 per month with Recipe Club https://cleanfooddirtygirl.com/recipe-club/ [https://cleanfooddirtygirl.com/recipe-club/] * Lose weight in a kind, sustainable way with Drop It Club https://dropitclub.cleanfooddirtygirl.com/sale [https://dropitclub.cleanfooddirtygirl.com/sale] * Subscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://cleanfooddirtygirl.com/signup/ [https://cleanfooddirtygirl.com/signup/]

144: Navigating PCOS: Insights from a Plant-Based Nutritionist

In this episode, I chat with Rohini Bajekal, a board-certified nutritionist and lifestyle medicine practitioner, about Polycystic Ovary Syndrome (PCOS), a condition that affects roughly 1 in 10 women but often goes undiagnosed for years. Rohini shares her personal journey with PCOS and explains why a holistic approach focusing on plant-based nutrition, lifestyle, and community support is key to managing symptoms. We bust common myths, explore practical strategies for PCOS management, and highlight the importance of compassion for yourself. Top takeaways from our chat * PCOS affects 1 in 10 women, and many remain undiagnosed. * Lifestyle changes are the first line of defense in managing PCOS. * A holistic approach and community support make a big difference. * Recognizing symptoms early can lead to quicker diagnosis and better outcomes. * PCOS is not a life sentence; there is hope, strategies, and support available. Helpful links * Buy a copy of Rohini’s book, Living PCOS Free [https://a.co/d/f5fKisd] * Rohini’s website [http://www.rohinibajekal.com/] * Follow Rohini on Instagram [https://www.instagram.com/rohinibajekal/?hl=en] * Long-term consequences of PCOS [https://www.rcog.org.uk/globalassets/documents/guidelines/gtg_33.pdf] * Free factsheet on PCOS from Dr Nitu Bajekal [https://nitubajekal.com/pcos/] * Start a free trial to Meal Plan Club [https://cleanfooddirtygirl.com/plant-based-meal-plans/] * 141: Be a Plant-Based Woman Warrior: Food, Family, and Living Vibrantly at Every Age with Jane and Ann Esselstyn [https://cleanfooddirtygirl.com/podcast/141-be-a-plant-based-woman-warrior-food-family-and-living-vibrantly-at-every-age-with-jane-and-ann-esselstyn/] About Rohini Bajekal, Nutritionist and Co-Author of Living PCOS Free Rohini Bajekal (MA Oxon, MSc Nutrition and Food Sciences, Dip IBLM) is a nutritionist and board-certified Lifestyle Medicine professional. Prior to becoming a nutritionist, she studied Theology at Oxford University. Having previously worked in India and Singapore, Rohini is based in London and provides evidence-based nutrition and lifestyle advice to her clients around the world. She is a Nutritionist and Lifestyle Medicine Professional at Menopause Care, the UK's leading provider in online menopause support. Rohini also hosts regular CPD-accredited webinars for Plant-Based Health Professionals UK. About Polycystic Ovary Syndrome (PCOS) Polycystic Ovarian Syndrome (PCOS) is the most common endocrine disorder worldwide, affecting at least 1 in 10 women, non-binary and transgender people. It is the number one cause of infertility with symptoms including acne, excess weight gain, irregular periods and hair loss and higher risk of long-term complications such as type 2 diabetes and womb cancer. Alarmingly, 3 in 4 of those with PCOS remain undiagnosed because of the complex nature of the condition. #PCOS #PolycysticOvarySyndrome #HormonalHealth #WomensHealth #Fertility #PlantBasedWomen #LifestyleMedicine  #CleanFoodDirtyGirl About Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect. *The information shared in this podcast is for informational and educational purposes only; it is not a substitute for medical advice or individualised care from a qualified health professional.