Your Longevity Lifestyle

Newly diagnosed or focused on dis–ease prevention? I’m Julie Sochacki, your integrative health coach, blending traditional wisdom with lifestyle practices. With a food-as-medicine approach, I’ll help you reduce inflammation, boost energy, and live your highest-vibe life.Subscribe for free to never miss an episode and receive a FREE healing checklist in your inbox to get you started ❤️Another first step to reduce inflammation and support healthy aging is PectaSol. Read the studies and order here.I believe that you have the power to improve your life and become healthier every day! Julie This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliesochacki.substack.com

This is the podcast that helps men—and the people who love them—navigate the first months of a prostate diagnosis and beyond, with clarity, compassion, and actionable steps all rooted in lifestyle medicine.Thank YOU for being a part of this community!Subscribe to never miss an episode! FREE healing checklist in the welcome email!Modified Citrus Pectin: Pectasol is a gentle detox for your body.The Playbook: Check out Your Plant-Powered Prostate Playbook (small weekly changes to transform the landscape of your body and to detox in all the ways)If this episode helped you, or made you feel even a little more at ease, imagine what a full roadmap could do.Subscribe for free to never miss a post and receive a FREE healing checklist now—simple daily must-dos for peace and healing ❤️Thank you for your support, and I believe in you!Julie This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliesochacki.substack.com

This is the podcast that helps men—and the people who love them—navigate the first months of a prostate diagnosis and beyond, with clarity, compassion, and actionable steps all rooted in lifestyle medicine.Thank YOU for being a part of this community!If you would like to be considered for a free coaching session with Julie, please contact her on Substack.Links related to this episode:Dr. Mark Hyman’s Podcast: The Doctor’s FarmacyModified Citrus Pectin: Pectasol is a gentle detox for your body.The Playbook: Check out Your Plant-Powered Prostate Playbook (small weekly changes to transform the landscape of your body and to detox in all the ways)The course: I’ve turned everything we learned into a simple, actionable, and empowering course you can follow at your own pace. Click the link to watch my short video!If this episode helped you, or made you feel even a little more at ease, imagine what a full roadmap could do.Subscribe for free to never miss a post and receive a FREE healing checklist now—simple daily must-dos for peace and healing ❤️Thank you for your support, and I believe in you!Julie This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliesochacki.substack.com

This is the podcast that helps men—and the people who love them—navigate the first months of a prostate diagnosis and beyond, with clarity, compassion, and actionable steps all rooted in lifestyle medicine. Thank YOU for being a part of this community!If you would like to be considered for a free coaching session with Julie, please contact her here on Substack.Subscribe to never miss an episode! FREE healing checklist in the welcome email!Links from this episode:Podcast Episode: Active Surveillance Before or After TreatmentModified Citrus Pectin: PectasolThe Playbook: Check out Your Plant-Powered Prostate Playbook (small weekly changes to transform the landscape of your body)The course: I’ve turned everything we learned into a simple, actionable, and empowering course you can follow at your own pace. Click the link to watch my short video!If this episode helped you, or made you feel even a little more at ease, imagine what a full roadmap could do.Subscribe for free to never miss a post and receive a FREE healing checklist now—simple daily must-dos for peace and healing ❤️Thank you for your support, and I believe in you!Julie This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliesochacki.substack.com

This is the podcast that helps men—and the people who love them—navigate the first months of a prostate diagnosis and beyond, with clarity, compassion, and actionable steps all rooted in lifestyle medicine. Thank YOU for being a part of this community!Subscribe to never miss an episode! FREE healing checklist in the welcome email!Subscribe for free to never miss a post and receive a FREE healing checklist now—simple daily must-dos for peace and healing ❤️Thank you for your support, and I believe in you!Julie This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliesochacki.substack.com

This is the podcast that helps men—and the people who love them—navigate the first months of a prostate diagnosis and beyond, with clarity, compassion, and actionable steps all rooted in lifestyle medicine. Thank YOU for being a part of this community!Subscribe to never miss an episode! FREE healing checklist in the welcome email!Links from this episode:Essiac TeaPectasolBotanical TreasuresSubscribe for free to never miss a post and receive a FREE healing checklist now—simple daily must-dos for peace and healing ❤️Thank you for your support and I believe in you!Julie This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliesochacki.substack.com

This is the podcast that helps men—and the people who love them—navigate the first months of a prostate diagnosis and beyond, with clarity, compassion, and actionable steps all rooted in lifestyle medicine.I get so fired up about this because seriously—why isn’t anyone talking about how to actually create energy at the cellular level? How can we strengthen our mitochondria to supercharge our immune system and help our bodies fight off cancer and rogue cells naturally?It’s like the ultimate power source for healing—and it’s been hiding in plain sight!Modified Citrus Pectin: Check out PectaSol and ProstaCaid. They usually offer a discount!Video: Excellent video from Dr. Ralph Moss of the Moss Reports about modified citrus pectin.Subscribe for free to never miss a post and receive a FREE healing checklist now—simple daily must-dos for peace and healing ❤️This episode is brought to you by Healed and Thriving. Check out Your Plant-Powered Prostate Playbook (small weekly changes to transform the landscape of your body) and Your Anti-Inflammatory Lifestyle Journal (a 6-week daily journal for people serious about reducing inflammation and living their best lives).Have questions? Connect with me on Substack!Please remember: compassion for yourself is part of the medicine. This path isn’t about perfection—it’s about progress. You don’t need to be there yet. Small, steady changes truly add up over time.I believe in you!Julie This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliesochacki.substack.com

This is the podcast that helps men—and the people who love them—navigate the first months of a prostate diagnosis and beyond, with clarity, compassion, and actionable steps all rooted in lifestyle medicine.Modified Citrus Pectin: Check out PectaSol and ProstaCaid. Video: Excellent video from Dr. Ralph Moss of the Moss Reports about modified citrus pectin.Subscribe for free to never miss a post and receive a FREE healing checklist now—simple daily must-dos for peace and healing ❤️This episode is brought to you by Healed and Thriving. Check out Your Plant-Powered Prostate Playbook (small weekly changes to transform the landscape of your body).Enjoy the simple things. Bunny on my walk!Have questions? Connect with me on Substack!Please remember: compassion for yourself is part of the medicine. This path isn’t about perfection—it’s about progress. You don’t need to be there yet. Small, steady changes truly add up over time.I believe in you!Julie This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliesochacki.substack.com

This is the podcast that helps men—and the people who love them—navigate the first months of a prostate diagnosis and beyond, with clarity, compassion, and actionable steps all rooted in lifestyle medicine. Thank YOU for being a part of this community!Subscribe for free to never miss a post and receive a FREE healing checklist now—simple daily must-dos for peace and healing ❤️My favorite blender!! (If you just want a blender go with this.)If you want a blender/food processor combo, go with this.Stainless steel blending containers are also available. If you order an extra container, make sure it fits with your base.Modified Citrus Pectin: Check out PectaSol and ProstaCaid. Watch this excellent video from Dr. Ralph Moss of the Moss Reports about modified citrus pectin to find out why I love modified citrus pectin.Check here to do a search for high polyphenol olive oils! You can only purchase if you live in the United States, but wherever you may be, it will give you some good ideas of different olive oils that you may like to try. Study on the health benefits of high polyphenol olive oilsThis episode is brought to you by Healed and Thriving. Check out Your Plant-Powered Prostate Playbook (small weekly changes to transform the landscape of your body) and Your Anti-Inflammatory Lifestyle Journal (a 6-week daily journal for people serious about reducing inflammation and living their best lives).Check out this delicious mocktail high in lycopene and polyphenols!Have questions? Connect with me on Substack!Please remember: compassion for yourself is part of the medicine. This path isn’t about perfection—it’s about progress. You don’t need to be there yet. Small, steady changes truly add up over time.I believe in you!Julie This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliesochacki.substack.com

This is the podcast that helps men—and the people who love them—navigate the first months of a prostate diagnosis and beyond, with clarity, compassion, and actionable steps all rooted in lifestyle medicine.Modified Citrus Pectin: Check out PectaSol and ProstaCaid. 25% off site wide until 6/23/25!Video: Excellent video from Dr. Ralph Moss of the Moss Reports about modified citrus pectin.Subscribe for free to never miss a post and receive a FREE healing checklist now—simple daily must-dos for peace and healing ❤️Check here to do a search for high polyphenol olive oils!PLANT-POWERED PROSTATE HEALING SMOOTHIE BOWL RECIPEThis smoothie is carefully crafted to provide a balanced blend of protein, fats, and carbohydrates to gently break your fast. But it’s more than just that—each ingredient has been thoughtfully selected for its powerful ability to support and heal the prostate.INGREDIENTSone medium avocadohandful of broccoli sprouts1 T. hemp hearts1 T. ground flaxseeda teaspoon or more of pomegranate powder, turmeric (with a few shakes of black pepper), ginger, matcha, and moringa1 cup or more of frozen wild blueberriesclean, purified waterBlend all and garnish with berries, nut butter, a few walnuts, sunflower seeds, and pumpkin seedsHave questions? Connect with me on Substack!Please remember: compassion for yourself is part of the medicine. This path isn’t about perfection—it’s about progress. You don’t need to be there yet. Small, steady changes truly add up over time.I believe in you!Julie This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliesochacki.substack.com

This is the podcast that helps men—and the people who love them—navigate the first months of a prostate diagnosis and beyond, with clarity, compassion, and actionable steps all rooted in lifestyle medicine.Subscribe for free to never miss a post and receive a FREE short guided meditation in your inbox to shift yourself into healing mode! ❤️Read: Analysis of Vitamin D and Omega-3 Fatty Acid Intake in Men on Active Surveillance for Prostate CancerListen: The 6 Simple Habits that will Transform Your Health in Just 10 minutes a DayPlease remember: compassion for yourself is part of the medicine. This path isn’t about perfection—it’s about progress. You don’t need to be there yet. Small, steady changes truly add up over time.I believe in you!Julie This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliesochacki.substack.com

This is the podcast that helps men—and the people who love them—navigate the first months of a prostate diagnosis and beyond, with clarity, compassion, and actionable steps all rooted in lifestyle medicine.Subscribe for free to never miss a post and receive a FREE short guided meditation in your inbox to shift yourself into healing mode! ❤️Read the study: Reverse-age your brain with meditation! Meditation cushion: You may love to meditate but need more comfort!Meditation book: Making Space: Thich Nhat HanhThis episode is brought to you by Healed and Thriving. Check out Your Plant-Powered Prostate Playbook (small weekly changes to transform the landscape of your body).Please remember: compassion for yourself is part of the medicine. This path isn’t about perfection—it’s about progress. You don’t need to be there yet. Small, steady changes truly add up over time.I believe in you!Julie This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliesochacki.substack.com

This is the podcast that helps men—and the people who love them—navigate the first months of a prostate diagnosis and beyond, with clarity, compassion, and actionable steps all rooted in lifestyle medicine.Subscribe for free to never miss a post and receive a FREE healing checklist now—simple daily must-dos for peace and healing ❤️This episode is brought to you by Healed and Thriving. Check out Your Plant-Powered Prostate Playbook (small weekly changes to transform the landscape of your body).Take a 20 minute walk after eating a smoothie bowl to regulate your blood sugar levels and glycemic response.Check out the PectaSol Powder here.Please remember: compassion for yourself is part of the medicine. This path isn’t about perfection—it’s about progress. You don’t need to be there yet. Small, steady changes truly add up over time.I believe in you!Julie This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliesochacki.substack.com

This is the podcast that helps men—and the people who love them—navigate the first months of a prostate diagnosis and beyond, with clarity, compassion, and actionable steps all rooted in lifestyle medicine.Subscribe for free to never miss a post and receive a FREE healing checklist now—simple daily must-dos for peace and healing ❤️Check out Your Plant-Powered Prostate Playbook (small weekly changes to transform the landscape of your body!ResourcesRead: Vitamin DRead: Curcumin (turmeric)Read: The Power of MushroomsStudy: 3T MRI (no contrast) before biopsyListen: The Truth about Meat, Dairy, and Your ProstateListen: The Real Deal on Prostate Health NutritionPlease remember: compassion for yourself is part of the medicine. This path isn’t about perfection—it’s about progress. You don’t need to be there yet. Small, steady changes truly add up over time.I believe in you!Julie This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliesochacki.substack.com

Welcome! Thanks for listening!This is the podcast that helps men—and the people who love them—navigate the first months of a prostate diagnosis and beyond, with clarity, compassion, and actionable steps all rooted in lifestyle medicine.Subscribe for free to never miss a post and receive a FREE healing checklist now—simple daily must-dos for peace and healing ❤️Check out Your Plant-Powered Prostate Playbook (small weekly changes to transform the landscape of your body).Listen to Part 1: The Truth about Meat, Dairy, and Your ProstateRecipes and Resources:One of the tools that I cannot live without is a Vitamix (high powered blender). Check them out on Amazon. They are different price points. This one is less expensive but should work well for your needs.Elise Muscles: Vanilla Spiced Hemp MilkElise Muscles: Avocado Chocolate MousseNora Cooks: HummusChocolate Covered Katie: Nice CreamLove and Lemons: Chai Seed Pudding (reduce or eliminate the maple syrup)Redmond SaltPlease remember: compassion for yourself is part of the medicine. This path isn’t about perfection—it’s about progress. You don’t need to be there yet. Small, steady changes truly add up over time.I believe in you!Julie This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliesochacki.substack.com

Welcome! Thanks for listening!My mission is to help men—and the people who love them—navigate the first months of a prostate diagnosis and beyond, with clarity, compassion, and actionable steps all rooted in lifestyle medicine.Subscribe for free to never miss a post and receive a FREE healing checklist now—simple daily must-dos for peace and healing ❤️This episode is brought to you by Healed and Thriving. Check out Your Plant-Powered Prostate Playbook (small weekly changes to transform the landscape of your body) and Your Anti-Inflammatory Lifestyle Journal (a 6-week daily journal for people serious about reducing inflammation and living their best lives).The Research:JAMA: Plant-based Diets and Disease Progression in Men with Prostate CancerBritish Journal of Nutrition: The Association between Dairy Products Consumption and Prostate Cancer Risk: a systematic review and meta-analysisThe American Journal of Clinical Nutrition: Dairy Products, Calcium, and Prostate Cancer Risk: a systematic review and meta-analysis of cohort studiesRelated Episodes:The Real Deal on Prostate Health NutritionEating from a Plant-Powered BowlDelicious Veggie Chili is the perfect example of a hearty plant-powered meal! (see photo on Substack)Please remember: compassion for yourself is part of the medicine. This path isn’t about perfection—it’s about progress. You don’t need to be there yet. Small, steady changes truly add up over time.I believe in you!Julie This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliesochacki.substack.com

Welcome! Thanks for listening!My mission is to help men—and the people who love them—navigate the first months of a prostate diagnosis and beyond, with clarity, compassion, and actionable steps all rooted in lifestyle medicine.This episode is brought to you by Healed and Thriving. Check out Your Plant-Powered Prostate Playbook (small weekly changes to transform the landscape of your body).Bring more plant-powered foods into your diet, one day at a time! Try one of my favorite recipes! Feed your gut with Elise Museles’ Moroccan Spiced Sheet Pan Dinner.I believe in you!Julie This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliesochacki.substack.com

Thank you for listening!My mission is to help you navigate the first months of a prostate diagnosis—and beyond—with clarity, compassion, and practical tools for healing.In this episode, I’m sharing 10+ powerful store-bought foods that can support your prostate health—especially when you’re too busy (or too overwhelmed) to cook from scratch. These are real, healing foods you can find in most grocery stores—no fancy prep or recipes required.Whether you’re just starting to make food changes or you’ve been eating this way for a while, this episode is designed to give you confidence in the grocery aisle.photo of bean pasta, frozen broccoli and kidney beansWe talk about:* How to make smarter food choices, even when you don’t have time* What ingredients to look for—and which to avoid* The simple swaps that can reduce inflammation and support healing* A few quick meal ideas you can throw together with what you buyI’ll share the first few items on the list, and you’ll have to tune in to hear the rest:🥫 A no-sugar tomato sauce packed with lycopene🥬 A frozen veggie aisle favorite that supports detox🥣 The grain that balances blood sugar and keeps you full🥄 A super-seed that supports hormone balance…and more.These 10+ foods are simple, affordable, and full of healing potential.💡 Remember: It’s not about perfection. It’s about building healing habits, one step at a time.Do what you can, because just getting started is enough ❤️JulieYour Plant-Powered Prostate Playbook is available now! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliesochacki.substack.com

Welcome to the Plant-Powered Prostate—where I share weekly actionable steps related to prostate health and lifestyle medicine!Your Plant-Powered Prostate Playbook is available now!Check out these full-flavor, bold, healing, research-backed, simple powerhouse recipes!Creamy Tomato SoupCooked tomatoes are an excellent source of lycopene! If you have not tried this simple, creamy tomato soup, consider making it this week!Blend all ingredients in a high-powered blender:28 oz of whole tomatoes from a jar, box, or BPH-free cana handful of cashews1/4 cup tomato paste2 large cloves of garlic chopped1 tsp. dried basil1/2 tsp black pepperSimmer on med-low until bubbly and thickened. Add fresh leaves of chopped basil and stir well (if you like extra basil!). Add other herbs like thyme, rosemary and oregano for more flavor.While you can use fresh tomatoes, you may want to get the hang of how to make the soup with canned or jarred tomatoes first--that is up to you! If using fresh tomatoes, wash and cut them in small pieces and roast for 20-30 minutes. You will also need an extra squeeze of tomato paste if using fresh tomatoes.Thanks for reading Plant-Powered Prostate! Subscribe for free to receive new weekly posts directly to your email inbox!PestoAdd to your food processor a combination of greens:baby spinach (protein)arugula (cruciferous veggie)flat leaf parsley (contains a flavonoid that puts prostate cancer cells into slow-growth mode)basil (anti-inflammatory and reduces blood sugar levels)1 cup pine nuts or walnuts (protein)1 T EVOO (high polyphenol extra virgin olive oil)3 chopped cloves of garlic or a bunch of chopped garlic scapes (allium)Stop a few times to scrape sides and add a tablespoon of water if needed to bring it together.Seed CrackersAdd 1/4 cup of each seed to a bowl: chia seeds, pumpkin seeds, sunflower seeds, sesame seeds, hemp hearts/seeds.Mix with 1/2 cup ground flax seed, 1/2 c. quick oats (or use almond flour instead), and 1-1/4 cup water. Mix well and let sit until water is fully absorbed.Add spices like black pepper, rosemary, and thyme. I made one batch with smoked paprika and red pepper flakes. Spicy!Bake for 25 minutes at 325 degrees F. Cut crackers with a pizza cutter after 25 minutes and bake for another 25 minutes, about 50 minutes in total. Cool before breaking apart.These are the two biggest kitchen purchases that will last forever:⁠Favorite stainless steel pans⁠⁠Blender and food processor⁠Happy cooking and have a wonderful week!You got this!JulieThanks for reading Plant-Powered Prostate! Subscribe for free to receive new weekly posts directly to your email inbox! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliesochacki.substack.com