In this episode, Mary and Carla sit down with Dr. Colin Zhu, also known as The Chef Doc, a doctor, chef, and health coach who’s on a mission to change how we think about food and health. During medical school, Dr. Colin noticed something big was missing: nutrition. So he rolled up his sleeves, trained as a chef, and set out to bring the kitchen into the conversation about wellness.
He talks about his upcoming cookbook, Empowered Kitchen, which brings together over 35 experts to show how eating more plants can boost your health, help the planet, and strengthen your community. But it’s not just about recipes, it’s about making food a powerful tool for change.
Dr. Colin shares down-to-earth advice for anyone curious about a plant-forward lifestyle, even if access to fresh food is limited. Whether it’s adding one new veggie to your grocery list or learning how food connects us all, his message is simple: small steps can lead to big change, and taking care of ourselves starts with what we put on our plates.
Who is Dr. Colin Zhu?
Dr. Colin Zhu is a double board-certified physician in family and lifestyle medicine who blends his medical training with a deep passion for food and wellness. He became a plant-based chef and certified health coach to better guide patients beyond prescriptions. In 2017, he launched TheChefDoc, an online platform to make wellness more accessible. Dr. Zhu is also an international speaker, author of Thrive Medicine, and host of the Thrive Bites Podcast, where he interviews experts on plant-based living, emotional well-being, and creating a healthy mindset. He developed the THR5 Formula, a masterclass built around five core pillars: food as medicine, fitness, relationships, community, and emotional resilience. Dr. Zhu serves on the board of the American College of Lifestyle Medicine and is dedicated to showing how our daily choices affect not just personal health, but also our communities and the planet.
Connect with Dr. Colin:
https://www.thechefdoc.app/
https://www.instagram.com/thechefdoc/
https://www.youtube.com/thechefdoc
https://www.linkedin.com/in/thechefdoc

Grab a copy: https://publishizer.com/empowered-kitchen/
https://www.thechefdoc.app/thrive-medicine-book

Listen to his podcast: https://www.thechefdoc.app/thrive-bites-podcast

Episode highlights:
(0:00) Intro
(1:41) Dr. Colin Zhu’s background and how he got where he is
(5:20) Purpose and unique vision behind Empowered Kitchen
(9:00) Global and environmental impact of food choices
(13:26) Clarifying the EAT-Lancet report and a “healthy reference diet”
(17:06) Plant vs. animal protein and myths around plant nutrition
(20:24) Healthy user bias and real-life clinical success stories
(24:42) What a healthy plant-forward diet looks like
(30:50) Tips for people in food deserts or with limited access to fresh foods
(34:17) Final advice on preventive health and body awareness
(36:35) Where to find and support the cookbook project
(38:16) Outro
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