Did you know that chronic inflammation is considered the root cause of most major diseases, from heart disease and diabetes to arthritis and dementia? According to the World Health Organization, non-communicable diseases linked to inflammation are responsible for over 70% of deaths worldwide. The good news is that diet plays a major role in either fueling or calming that inflammation, and adopting a whole food, plant-based lifestyle is one of the most effective ways to take back control of your health.
On this episode of the Plant Based Eating for Health Podcast, I sit down with author and nutrition expert Terri Chrisman to talk about how plants can be your body’s best defense against inflammation. Terri shares her own journey to veganism, the lessons she learned through loss, and why she’s committed to helping others embrace a healthier lifestyle. As the author of Fabulous Health, Terri has a lot to say that can literally change your view on health, aging and inflammation.
Connecting the Dots Between Diet and Health
Many people assume their health outcomes are determined by genetics or age. Terri once thought the same thing. When her father passed away from a massive heart attack at the age of
51, she believed poor health simply ran in the family. It wasn’t until years later, while pursuing her master’s degree in nutrition, that she discovered something powerful: diet is often the real culprit.
Animal products such as meat, dairy, and eggs, as well as highly processed foods, flood the body with substances that trigger chronic inflammation. Over time, that inflammation damages cells, tissues, and organs, leading to disease. Terri emphasizes that the distinction is simple. The foods that cause inflammation are animal-based and processed, while the foods that reduce it come from plants.
The Anti-Inflammatory Power of Plants
A plant-based diet built on fruits, vegetables, legumes, whole grains, nuts, and seeds gives the body the antioxidants, phytonutrients, and fiber it needs to calm inflammation. Terri explains that you don’t have to chase exotic “superfoods” to reap the benefits. Everyday staples such as broccoli, beans, oats, sweet potatoes, and leafy greens all work to restore balance.
The change can be surprisingly quick. Terri has worked with clients who felt dramatic improvements in just a week or two. More energy, better sleep, reduced pain, and improved focus often appear before the scale even begins to shift. Inflammation shows up in many ways: joint stiffness, fatigue, brain fog, and plants can begin to reverse those symptoms far sooner than many people expect.
Inflammation and Disease Prevention
Chronic inflammation has been linked to some of the most feared illnesses of our time. Heart disease, rheumatoid arthritis, diabetes, dementia, and even some cancers all share inflammation as a common thread. Terri highlights research, such as the Plants for Joints study in the Netherlands, showing that a plant-based diet not only reduces painful symptoms but can also slow the progression of diseases like arthritis.
This is why adopting a plant-based lifestyle is not just about weight loss. It’s about creating a foundation for long-term vitality. Reducing inflammation protects your brain, heart, and immune system, giving you the best chance at healthy aging.
My Own Journey with Inflammation
Version 1.0.0
Like many of my guests, I came to plant-based eating because of health struggles. By 2018, I was dealing with inflammation, extra weight, and the belief that feeling tired and achy was simply part of getting older. I gave plant-based eating a trial run, just seven days, and the results were undeniable. The inflammation subsided, I lost weight without trying, and I felt like myself again. What started as a short experiment became a lifelong commitment.
Over time, I also connected the dots between my health and my compassion for animals. For me, the ultimate combination is being vegan for the animals and whole food plant-based for my health.
Practical Steps to Get Started
If you’re ready to reduce inflammation through diet, Terri offers three simple steps:
- Start with what you already enjoy. Make a list of fruits, vegetables, and whole grains you like and eat more of them.
- Modify your favorite recipes. Swap out animal products with plant-based alternatives. Try lentils in place of ground beef, or plant-based milk instead of dairy.
- Experiment gradually. Add new foods when you’re ready. You don’t need to overhaul everything overnight.
These steps make the transition approachable and sustainable.
A Simple Solution
Inflammation may be at the root of most chronic diseases, but the solution doesn’t have to be complicated. By filling your plate with whole, plant-based foods, you give your body the tools it needs to heal, repair, and thrive.
Terri’s book, Fabulous Health, is an excellent resource for anyone looking to understand the science and the practical side of making the shift. Whether you’re struggling with health challenges or simply want to feel better day to day, the path to reducing inflammation begins with what you put on your plate.
Episode Highlights
[00:00] Introduction.
[01:30] Where Terri’s vegan journey began.
[04:00] Veganism is not a diet.
[07:30] Most people don’t, and won’t, change overnight.
[11:15] The many layers of going plant-based.
[14:00] Reducing, even eliminating, inflammation.
[17:30] The dangers of UPFs and inflammation.
[22:00] The most common diseases are caused by inflammation.
[26:30] What to do when your doctor doesn’t support your lifestyle.
[30:30] Raising healthy children in an unhealthy world.
[35:00] When enough is enough… easy steps to plant based eating.
[43:00] Terri’s process of writing “Fabulous Health.”
[52:00] Marketing a book is not something that drops from the sky.
About Terri Chrisman
Terri Chrisman is a board-certified nutritionist with the American College of Lifestyle Medicine, a sought-after speaker, engaging podcaster, and accomplished author dedicated to helping people reclaim their health. With decades of experience in wellness and nutrition, Terri blends cutting-edge scientific research with practical, real-world strategies that make lasting lifestyle change achievable.
She is the founder and host of The Fabulous Health Show podcast and creator of fabuloushealth.net, where she shares evidence-based guidance on preventing and reversing chronic disease through the power of whole food, plant-based eating. Terri’s passion for health was fueled by her own family’s struggles with heart disease and her personal journey from vegetarianism to a fully vegan lifestyle. That transformation ignited her mission to educate others about the healing power of plants.
Known for her clarity, compassion, and ability to demystify complex topics, Terri empowers individuals to take back control of their well-being, reduce inflammation, and unlock vibrant energy at any age. Her work has inspired countless people to embrace plant-based living, not only as a path to personal health but also as a way to create a more compassionate and sustainable world.
More on Terri at www.fabuloushealth.net and www.fabuloushealthbook.net
About Kathleen Gage
Kathleen Gage is a multifaceted professional, renowned as the founder of Vegan Visibility. With certifications in Neuro-Linguistic Programming (NLP) and Plant-Based Nutrition from eCornell University, she’s a seasoned business consultant, keynote speaker, and marketing strategist.
Kathleen’s impact extends to hosting the Vegan Visibility Virtual Summit, a niche event supporting vegan and plant-based entrepreneurs with top-tier training from industry experts. Since establishing her business in 1994, she’s navigated economic challenges across various sectors, including high-tech, healthcare, and publishing.
Her influential voice resonates through popular podcasts like “Vegan Visibility” and “Plant Based Eating for Health,” where she advocates for a sustainable, compassionate world and provides guidance to thousands globally. Moreover, as an award-winning speaker and past president of Utah’s National Speakers Association chapter, Kathleen excels in crafting effective
marketing strategies.
Beyond her professional endeavors, Kathleen resides in Central Oregon, where she champions animal rescue and enjoys outdoor activities. Her commitment to creating a more compassionate and sustainable world shines through in both her personal and professional pursuits.
Access her complimentary Podcast Guesting Blueprint at http://veganvisibility.com/podcastblueprint