Food for Thought with Colleen Patrick-Goudreau

We’re back to our menopause series! So far, I’ve been sharing lots of information about what we can do to age healthfully, protect our bones, build muscle, and navigate the changes that come with menopause—all with the goal of leveling up with strength, vitality, and confidence so we can continue to thrive in the years ahead.But today, I want to focus on how to find the care and support we need to do all of these things. Thankfully, there are more resources and options available than ever before, but how do we know where to turn, whom to trust, and what questions to ask?In this episode, I’ll share some of those resources and recommendations, along with my own experiences and those of women I’ve worked with, to help you navigate your options, advocate for yourself, and find the support that’s right for you.Please remember this podcast is 100% listener supported, so if it’s something you value, please join other supporters by upgrading your free subscription. You’re making this work possible. Thank you.In this

There’s no shortage of advice about how to live a healthier life. From protein targets and strength training to sleep tracking, supplements, and the latest wellness “hacks,” we’re constantly being told what we should be doing, what we should be avoiding, and what we should be optimizing.But with so much information at our fingertips, is all of it actually helping us? Or is the constant stream of recommendations making it harder to know where to begin—or what really matters?In this episode, we’re exploring the growing pressure to do everything right when it comes to our health, the appeal of tracking and optimizing our lives, and the challenges of turning information into meaningful, sustainable change.Along the way, I’ll share some of my own experiences, the lessons I’ve learned from decades of helping people make compassionate lifestyle changes, and a different way to think about progress, consistency, and what it means to live well.Please remember this podcast is 100% listener supported, so if it’s somethin

You can also read the related article by the same title: Black Cats and Halloween: The History Behind the SuperstitionWhy are black cats associated with witches, bad luck, and Halloween? And how did these beautiful, mysterious animals become symbols of darkness in the first place?With Halloween just around the corner, I’m bringing back an episode that explores the fascinating—and sometimes disturbing—history behind the superstitions surrounding black cats and other animals associated with this holiday.From ancient civilizations that revered cats to medieval Europe, where they became associated with witchcraft and the devil, we’ll trace how cultural beliefs, religious fears, and attitudes toward women helped shape the reputation of cats—and how some of those beliefs persist today.We’ll also look at the other animals we associate with Halloween, including bats, owls, spiders, crows, and ravens, and consider how we can replace fear and superstition with understanding and compassion.In this episode, we explore:*

In today’s episode of Food for Thought, I’m taking a break from our menopause and wellness series to share something deeply personal.After my father’s death at age 94, I had the honor of writing and delivering his eulogy. What began as an effort to capture his life in just a few pages became an unexpected reflection on the stories we tell about ourselves and one another, how we remember the people we love, and what it means to live a meaningful life.I also return to an unfinished podcast episode from years ago about writing your own eulogy, and I share the eulogy I delivered at my father’s funeral. Listen to the full episode of Food for Thought, celebrating 20 years of practical inspiration for living compassionately, sustainably, and healthfully.Please remember this podcast is 100% listener supported, so if it’s something you value, please join other supporters by upgrading your free subscription. You’re making this work possible. Thank you.If you make a purchase using the links below, I receive a small comm

In Part 3 of our series on bone and joint health, we’re exploring a piece of the musculoskeletal puzzle we haven’t fully addressed yet: hormones, particularly estrogen and what happens when its levels decline during menopause.We’ve talked about the nutrients our bones need and the importance of strength training, movement, and physical stimulus. But there’s another factor influencing the health of our bones, muscles, and joints—and understanding it changed the way I thought about menopause and hormone therapy.Along the way, I’ll share some of my own experiences, what prompted me to investigate hormone therapy more seriously, and what the research tells us about protecting our bones as we age.In this episode, we explore:* Why menopause affects more than hot flashes and night sweats* The connection between estrogen, inflammation, and joint health* Why women over 50 are more susceptible to certain joint problems* How declining estrogen affects bone density* What decades of research reveal about hormone therapy a

In today’s episode, we dive into Part 2 of our series on bone health (really musculoskeltal health), this time tackling the importance of movement and physical stimulus. In Part 1, we talked about how important nutrients such as calcium, magnesium, protein, and vitamin D are. But eating the right foods is only half the story; we need to give our bodies a reason to use them. Part 3 addresses the Hormone Connection and is available for your listening pleasure.If you want to build strong, resilient bones, protect your joints, and stay vital through perimenopause, menopause, and life in general, it’s essential to create that physical stimulus.In this episode, we explore:* Why nutrition isn’t enough without the physical stimulus* The truth about collagen supplements * Those little osteocyte cells — what they are and how we wake them up* How to use progressive overload (and why you’re already stronger than you think)* Why “heavy” is relative to you, and how to start where you are* The difference between weight-bear

In this catch-up episode, I’m sharing all the personal life updates, reflecting on a major 10-year travel milestone, and inviting you to my upcoming FREE live webinar with Complement called: Healthy Aging and the Menopause Transition on Tuesday, September 22nd. You can register for free, and don’t forget to leave some questions below! In this episode I share a few life updates, including:* my father’s passing* my husband’s personal challenge* my sister’s visit* my recent diagnosis* my travel decisions* my upcoming FREE webinar with Complement on Tuesday, September 22, 2026: Healthy Aging and the Menopause Transition Listen to the full episode of Food for Thought, celebrating 20 years of practical inspiration for living compassionately, sustainably, and healthfully.CAMBODIA 2027: Join me on an unforgettable journey from the breathtaking temples of Angkor to the vibrant streets of Phnom Penh. Join us for Culture, Cuisine & Conservation. Enter JOYFULVEGAN when booking to redeem the special offer of a one-on-

This podcast is listener-supported. To receive new posts and support my work, consider becoming a free or paid subscriber.When we think about staying healthy, we naturally focus on daily habits like a balanced diet, exercise, and stress management. But there is a critical, often overlooked window into our body’s internal workings that tells us exactly how those efforts are paying off: regular blood work. In this episode, I dive deep into the world of biomarkers and explore why tracking these numbers is the most powerful tool we have for detecting potential health issues before they ever show physical symptoms.I break down what is actually being measured in standard lipid and metabolic panels, debunk common misconceptions about “optimal” cholesterol levels, and look at the real-life numbers from my own recent blood work for reference. Whether you are curious about how a plant-based diet impacts your numbers or want to know which hidden tests you need to request at your next checkup, this episode serves as your

The concept of memento mori—remembering that we are mortal—is often viewed as morbid or macabre. But for those who embrace it, acknowledging the brevity of life isn’t about dwelling on the end; it’s about celebrating every single moment we have.In this episode, I share a very personal journey that has been years in the making: the process of choosing a final resting place and designing a gravestone for my mother, my husband David, and myself. From the historic hills of Oakland’s Mountain View Cemetery to the granite peaks of the Sierra Nevadas, this story is about more than just logistics—it’s about values, intentionality, and the peace that comes with being prepared.Whether it’s establishing a plan for companion animals or choosing local, sustainable materials for a memorial, we explore how end-of-life decisions are ultimately for the living. It is a gift of clarity for those we leave behind and a final opportunity to express the passions—from wildlife gardening to music—that define our “one wild and preciou

While Southern Italy is the land of sun-drenched tomatoes and olive oil, Northern Italy offers a completely different culinary landscape. Characterized by the dramatic peaks of the Dolomites, the mist of the Po Valley, and the sophisticated canals of Venice, the North is a region of rich history and hearty, “stick-to-your-bones” fare.In this final installment of our Italian culinary tour, we head to the cooler climates of regions like Piedmont, Lombardy, and Veneto. We explore how the landscape—shaped by French, Germanic, and Celtic influences—created a cuisine centered around butter, cream, and grains like rice and corn.But don’t let the prevalence of animal products fool you; Northern Italy is also the birthplace of some of the world’s most beloved plant-based staples. From the “king of rice” to the traditional art of handmade gnocchi and the vibrant pesto of Liguria, we uncover the vegan gems hidden within this elegant, mountainous terrain.In this episode you will learn:* The North-South Divide: Why the co

This podcast is listener-supported. To receive new posts and support my work, consider becoming a free or paid subscriber.Our culinary tour of Italy continues in Tuscany, a region whose cypress-lined landscapes and medieval hill towns define the quintessential Italian dream. This episode focuses on a cuisine where the philosophy of cucina povera meets world-class agricultural products, creating a table that is naturally plant-forward and elegantly simple.In this installment of our Italian series, we dive into why Tuscans are known as “bean eaters” and how their famous unsalted bread serves as the perfect canvas for the region’s pungent, peppery olive oil. From ancient Etruscan roots to the birthplace of the biscotto, we discover how Tuscany transforms humble ingredients like white beans, kale, and chestnuts into mouthwatering masterpieces.What This Episode Covers:* We dive into why Tuscans are affectionately called “bean eaters” and explore the many varieties of white beans* I discuss the unique characteristi

Our culinary tour of Italy continues as we head into Central Italy, a region defined by rolling hills, ancient forests, and a deep agricultural heritage. Comprising Tuscany, Umbria, Lazio, Abruzzo, and Le Marche, this area moves away from the tomato-heavy south toward a rustic palette of beans, grains, and earthy foraged treasures.What This Episode Covers:* We explore the temperate climate and topography of regions like Tuscany and Umbria that allow for specialty crops like farro, saffron, and Lacinato kale.* I explain the true origins of “cacciatore” (hunter-style) cooking and how foraged forest mushrooms and wild herbs define the authentic dish.* We discuss the fascinating history of saffron in Abruzzo and why it remains one of the most prized spices in the world.* This episode highlights the significant influence of Roman Jewish cuisine.* I break down the specific pasta shapes of the region.* We look at the differences in Italian bread traditions, from the saltless loaves of Tuscany to the “little horn” co

When many Americans think of Italian food, they immediately picture heavy, meat-laden dishes like chicken parmigiana, spaghetti and meatballs, and rich cheese sauces. But the reality of traditional Italian cuisine—especially in the South—is entirely different!In this episode, we dive deep into the culinary heartbeat of Southern Italy and explore how its sun-drenched climate, rich volcanic soil, and fascinating history naturally created a heavily plant-based food culture.We explore the brilliant tradition of cucina povera (peasant food), the history of Italian-American adaptations, and the diverse, flavorful dishes of regions like Campania, Calabria, and the island of Sicily. If you’ve ever wondered how to eat joyfully and sustainably in Italy, this episode proves that eating plant-based isn’t a modern modification—it’s a return to the country’s most authentic, mouthwatering roots.In this episode we cover:* How Southern Italian immigrants adapted traditional, plant-heavy recipes with newfound access to meat in

Pollinators are in serious decline—from monarch butterflies to native bees—and the consequences are profound, and in today’s episode, we talk about how you can help—starting right where you are. Specifically, how to create a pollinator sanctuary in your own backyard. Unlike so many global challenges, this is something we can actually impact—right in our own yards, balconies, and communities.In this episode, we talk about:* why pollinators are essential to our food system and ecosystems* the difference between native, non-native, and invasive plants* why some plants support entire ecosystems—and others don’t* how to think about your yard as habitat, not decoration* where to start when it all feels overwhelming* how to make changes gradually (without ripping everything out at once)* the role of keystone or “powerhouse” plants Listen to the full episode of Food for Thought, celebrating 20 years of practical inspiration for living compassionately, sustainably, and healthfully.This podcast is listener-supported. T

This podcast is listener-supported. To receive new posts and support my work, consider becoming a free or paid subscriber.In today’s episode, we take a closer look at DEXA scans — what they measure, what the numbers actually mean, and whether getting one is worth it.These scans are becoming more common in fitness and wellness settings, providing insight into body fat, muscle mass, visceral fat, bone density, and even something called “biological age.” But how should we interpret those numbers? What can they tell us about our health — and what can’t they tell us?Using my own recent scan as a starting point, we explore how body composition data can serve as a baseline for understanding our bodies, tracking changes over time, and making more informed decisions about strength training, fat loss, and bone health.In this episode, we talk about:* The difference between total-body composition scans and clinical DEXA scans used to diagnose osteopenia or osteoporosis* What body fat percentage actually measures — and wh

In today’s episode, we talk about why bone density begins to decline and what actually builds strong, resilient bones — at every age and every stage of life, including perimenopause and postmenopause.Now, before you think, “Well, that’s not me — I’m in my 20s… my 30s… my 40s,” please give this episode a listen, because the strength of your bones at 60 is determined by what you do at 25.This is Part 1, focused on nutrition — and it lays the groundwork for Part 2, where we talk about mechanical stress, weight-bearing exercise, resistance training, — and why movement is non-negotiable for long-term bone health. (Part 3 is also available, and it’s all about the Hormone Connection.)In this episode, we explore:* When we reach peak bone mass and why that matters* Why bone loss accelerates earlier than many women expect* What perimenopause is (and why it matters for bone remodeling)* How bone remodeling works — and the roles of osteoclasts and osteoblasts* Why estrogen is central to bone density in women* How to know

In today’s episode, we look at why Valentine’s Day—long before chocolates and cards—was rooted in the natural world and inspired by birds! And we explore how food, desire, and romance became intertwined with love, pleasure, and compassion.It’s a fun, playful, and historical episode, grounded in the senses, and—of course—rooted in compassion.Happy Valentine’s Day… or happy any day you choose to celebrate love. (And enjoy the romantic story I share in the beginning!)In this episode, we explore:* What birds have to do with Valentine’s Day* What aphrodisiac foods really are * The difference between foods that support desire and those that undermine it* Why plant foods have been associated with sensuality, pleasure, and vitality across cultures* The role of color, texture, heat, aroma, and sound in creating a romantic experience* How to create about romantic menus that excite rather than overwhelm (or offend)* How compassion—for ourselves, for others, and for animals—fits squarely into the story of love Listen to

Before we talk about symptoms, hormones, or interventions we have to examine the words we use to describe women, aging, and the most natural biological transitions of our lives. Because language doesn’t just reflect our attitudes—it actively shapes how we experience our bodies, our worth, and our place in the world.Drawing from personal experience, cultural history, etymology, and media portrayals, I explore why menopause and women’s aging have been shrouded in silence, stigma, and shame—and how deeply sexist assumptions are embedded in the very words we use.In this episode, we explore:* Why women “age out” of relevance while men “age into” status* The origins of words like spinster, crone, hag, hysterical, and old maid—and what they reveal about cultural bias* How euphemisms around menstruation and menopause reinforce secrecy and shame* Why even the word menopause frames it as a loss rather than a transition* The surprising animal origins of words (“animalogies”) like estrus, estrogen, and crone* How media h

What does it actually mean to be vegan? For most people, the answer is simple—until it isn’t.This week on Food for Thought (celebrating 20 years!), I explore what happens after someone stops eating animal products…when the (seemingly) neat definition starts running into the messy reality of the world we live in.Most of us don’t actually live by strict definitions, but when real-life scenarios arise that defy simple answers, conflict and confusion can follow, leading to questions like:What about plant-based foods made on shared equipment?What about burgers cooked on the same grill as meat?What about taking life-saving medications that may have been tested on animalsWhat about sugar filtered with bone char?And then there’s the bigger question underneath all of it: Who gets to decide what “counts” as vegan? After all, this isn’t the Boy Scouts, where you take a pledge, earn merit badges, and defer to a Scoutmaster. Why does it feel like that to some people?In this episode, I talk about how an intention rooted in

Celebrating its 20th anniversary this year, Food for Thought podcast remains listener-supported. To support this work and receive perks and exclusive engagement, please consider becoming paid subscriber (but don’t go anywhere if you’re a free subscriber)!Welcome to 2026—and to the 20th anniversary year of Food for Thought! I’m kicking off the new year with an episode about stretching our comfort zones through small, intentional practices that help us live with more clarity, resilience, and purpose.In this episode, I explore:* Why the idea of “doing hard things” isn’t new at all—and how it’s rooted in Stoic philosophy* What thinkers like Seneca, Epictetus, and Marcus Aurelius actually meant by hardship (hint: it wasn’t suffering for suffering’s sake)* How we can manifest this ancient practice in our modern lives* Why trends like cold plunges miss the point if we focus only on promised (and alleged) health benefits* How Dry January fits perfectly into this framework—not as a detox or moral stance, but as an exp