Plant Based Nutrition With Dr. Shayla Toombs-Withers, DO

Having practiced a plant based diet for numerous years, Dr. Shayla Toombs-Withers incorporates her lifestyle into educating others how to improve and overcome their chronic diseases as a Family and Obesity Medicine Physician and Metabolic Health Coach. She founded Essence of Health Wellness Clinic & Coaching in Chattanooga, TN to help individuals heal their bodies and improve their health using her signature Mind Body Balance approach.
Her basis for health are in line with two of her favorite quotes “an ounce of prevention is worth a pound of cure” and “let food be thy medicine.”

Website: essenceofhealthwellnessclinic.com
IG: @essenceofhealthwellnessclinic
TikTok: @drshayla
YouTube: @EOHWCvideo
Podcast: Essence of Health Tea Time

We talk with Dr. Shayla Toomes Withers about how plant-forward eating can support weight loss, blood sugar stability, and long-term metabolic health without an all-or-nothing mindset. We break down the most common plant-based pitfalls and share practical strategies for protein, travel, restaurants, and making changes that last. 
• why fiber-rich whole plant foods improve fullness and help stabilize blood sugar 
• using food sequencing to support portion control and post-meal glucose 
• shifting the “meat and two sides” mindset toward a plant-forward plate 
• clearing up protein fears with beans, tofu, tempeh, and oats 
• avoiding the processed carb trap that stalls metabolic progress 
• planning and self-advocacy when eating out or traveling 
• using fruit and high-fiber choices to support gut health and GLP-1 constipation risk 
• making it sustainable with small steps, journaling, and measurable goals 
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Transcript

Welcome And Medical Disclaimer

Dr. Lindsay Ogle, MD 0:00

Welcome to the Modern Metabolic Health Podcast with your host, Dr. Lindsay Ogle, Board Certified Family Medicine and Obesity Medicine Physician. Here we learn how we can treat and prevent modern metabolic conditions such as diabetes, PCOS, fatty liver disease, metabolic syndrome, sleep apnea, and more. We focus on optimizing lifestyle while utilizing safe and effective medical treatments. Please remember that while I am a physician, I am not your physician. Everything discussed here is provided as general medical knowledge and not direct medical advice. Please talk to your doctor about what is best for you. Welcome to Metabolic Health with Dr. Lindsay Olgel.

Meet Dr. Shayla Toomes Withers

Dr. Lindsay Ogle, MD 0:48

Today I am joined by fellow board-certified family medicine and obesity medicine physician, Dr. Shayla Toomes Withers. And she also just passed her certification for or through the Institute of Functional Medicine. So super exciting there. She is continuing to learn how to better treat her patients. I'm so excited to learn from her today about plant-based nutrition. She has practiced plant-based diet for several years now, and she takes her experience and her knowledge to help her patients treat and prevent chronic conditions. She has a practice called Essence of Health Wellness Clinic and Coaching based in Chattanooga, Tennessee. And she helps individuals improve their health using her signature mind-body balance approach. Her basis for health are in line with two of her favorite quotes: An ounce of prevention is worth a pound of cure and let food be thy medicine. Welcome, Dr. Shayla.

Speaker 1 1:55

Thank you, Dr. Lindsay. I'm excited to be on your show.

Dr. Lindsay Ogle, MD 1:59

Yeah, thank you so much. Well, let's just get

Why Plants Help Metabolic Health

Dr. Lindsay Ogle, MD 2:02

started. What makes plant-based eating particularly effective for metabolic health compared to other dietary approaches?

Speaker 1 2:11

Yeah, yeah. And, you know, and first I'm I'm glad you're even, you know, addressing this topic because I feel like it's still something that a lot of us, especially in healthcare, don't talk about enough in terms of plant for way of uh nutrition. And so, yeah, so when it comes to metabolic health, what makes plant-based nutrition um a good solution for a lot of folks in this area is because um it's easily sustainable for most people uh because it you get full, you're able to eat more food. A lot of times I'll see, you know, folks who say, Well, I don't I don't eat much, but I keep gaining weight. Well, with the plant-based diet, you are able to um have more uh calorically dense type of food. So you're able to eat more and feel fuller for a longer period of time. Plants have more fiber than a lot of other foods do, so you're able to feel much more full uh and satiated, which then in turn can prevent you from reaching for those snacks and reaching for other things that may be less healthful for you. Um, in addition to that, metabolically, what can happen when we eat more plants is that it also helps to stabilize our blood sugar because of that fiber and that slow release process that's going on. It takes your body longer to break down uh those really uh, you know, complex carbohydrates that you're getting through plant-based foods. And so by taking your body longer to break that down, and that actually stabilizes things that are going on with your blood sugar, um, which in turn helps your body from producing more insulin and fat uh related to that. And so it's very helpful for those folks who maybe need to get back on track with their metabolic health as well.

Dr. Lindsay Ogle, MD 3:51

Yeah, that's awesome. And I like to talk to my patients even about like food sequencing and having the fiber and the vegetables first in the meal. Cause like you mentioned, that can help with both fullness, so it can help with portion control. Um, because then you'll towards the end of the meal, you'll be too full to eat more of those um, you know, maybe the starches or some of the other foods that we're trying to limit. So it's much easier to cut back on those. And like you mentioned, it helps stabilize blood sugar, you know, during and after the meal. So um that's a tip that I like to share as well. If someone doesn't want to go, you know, fully um plant-based, but to at least have those first.

Speaker 1 4:30

Right, and for sure. And I often tell people as well, because a lot of times people will be like, you will join my practice and say, Well, do I have to be vegan? And I'm like, no, no, that is not my goal is not to make the world vegan, you know, that's just not a thing. Um, but we all can afford, you know, to put more plants on our plate because of these many health benefits. And whether that look like, you know, you having a large dark green salad and then maybe putting some of your uh salmon or your uh chicken or whatever over the top of it, then that's gonna be much more helpful for you to eat that than the cheeseburger alternative, for example. So really, you know, it's just like putting getting more plants um to your plate that way.

Dr. Lindsay Ogle, MD 5:08

Yeah, yeah. And that makes me think of like a common misconception about plant-based diets is that you have to be vegan or vegetarian. And like you said, that's not necessarily the case. Do you find that you know some of your patients or clients uh feel like it's going plant-based is a little bit intimidating or

Mindset Shifts And Protein Myths

Dr. Lindsay Ogle, MD 5:28

difficult, or how do you approach that transition for somebody?

Speaker 1 5:32

Yeah, yeah. So initially it can be a challenge because it's a lot of it is mindset. So that kind of brings back to that mind-body balance approach too that uh I talk a lot about. But a lot of it is mindset and changing your mind as to what your plate should look like. Um, so you know, for so long, for many of us, we grew up in the kind of the meat and two sides kind of plate, and you know, and that's kind of what you're used to seeing. And so for the vegetable, it's just this little bitty side. And so if you're telling somebody, well, I want you to eat, you know, just mostly vegetables, they're thinking still that meat and two sides, and that looks like a really tiny, and they're like, What? I'm supposed to get full, you know, by by doing that. And so a lot of it is kind of rewiring and rethinking that thought process, uh, because you you can actually get full off of these plants, and then you don't need as much of the other things. And then the other part to it uh is this misconception um when it even when it comes to protein. A lot of people feel like, well, plants just aren't very nourishing. You know, if I oh, if I just eat a lot of plant foods, then I'm I'm gonna be hungry, I'm gonna be malnourished. You know, they they think probably of the 70s of the vegans who were hugging the trees and they were these skinny little things. Well, that's not you know true. We know a lot more about nutrition now, and you can actually get, you know, a good variety of nutrients um into your body uh when doing this healthfully. So, what does that look like? Um, for instance, you want fiber foods, you do want the dark leafy greens, but then you want color really. So when you get color, I usually explain it to people is first, you know, look for rainbows of colors because that's gonna uh make sure that you're getting a lot of different vitamins and nutrients. Um, our fruits and our plants, they actually have those pigments because those are the antioxidants as well, and the phytochemicals, things that help do those really good things in our immune system and our gut health and our metabolic health. And so you want all those different colors. And so when you see that, you know that you're getting vitamins and nutrients. And then when you get um foods like your beans or your tofu or your tempeh, even oatmeal, those things have protein in them. Uh, and so you still will get protein um from those foods as well. Uh, and then you will still get, you know, your fiber. They're high in fiber, they help to balance the gut, help to balance the blood sugar. So you are getting a lot of different nutrients, but just for a lot of people overcoming that really that initial hump of the mental part of it that, oh, you know, she's telling me to go eat this. You're thinking that little sod of baby carrot she probably had when you grew up. Um, then that's not what it is. It's so much more that you can have now.

Dr. Lindsay Ogle, MD 8:07

Yeah, and I think that highlights the importance of working with a trained medical professional, whether that's an obesity medicine or lifestyle medicine physician or a dietitian or a coach or both, or you know, all you know, creating that team around you to support you in your health journey because it is a process and it's not something that we just like flip a switch and everything's changed and perfect the next day. It's it's really um like a stepwise approach to optimizing our health. And I'm sure you see that in your practice all the time.

Speaker 1 8:40

Yeah, yeah, for sure. It's definitely that stepwise thing. And that's the other thing too, you know, sometimes we can get in this perfectionist mindset where it's gotta be all or nothing. And that's not the case either. Even if it just starts, you know, usually for people who may be really hesitant, I'll usually just have them just start with one meal. We take it one meal at a time. And if that looks like, you know, maybe your breakfast is usually bacon and eggs, well, maybe let's add a little spinach into your eggs, you know, scramble a little spinach in there. What's that feel like it taste like for you? You know, and we can take it step by step until then it's it's not even that mental hump there anymore. It becomes the norm.

Dr. Lindsay Ogle, MD 9:17

Wow, yeah, I love that approach. One meal at a time, or even, yeah, one ingredient at a time. Wonderful. Um, and I love the, you know, trying to avoid the perfectionistic um mindsets that so many of us have um uh kind of as our baseline. Um, but I guess along those lines, what what sorts of pitfalls do you think people or do you see people um you know fall into when they're moving towards a plant-based

Common Pitfalls And Eating Out

Dr. Lindsay Ogle, MD 9:47

diet? And what are your strategies as an expert to help overcome those?

Speaker 1 9:53

Yeah, yeah. So one of the huge pitfalls I see, especially um in the metabolic health world, when people go plant-based. And I see this a lot of people just kind of, you know, watch one of the documentaries and say, hey, I decided I need to go plant-based, so this is what I'm gonna do, is the carbs. And a lot of times folks will just focus on the carbs and they'll say, Well, hey, you know, I'm eating mac and cheese all the time. It's it's plant-based, you know, there's there's no meat there. Um, but that's not also healthy for you to eat that all the time as well. Um, and so that's really one of the biggest pitfalls is that a lot of people um I feel like will still kind of have that mentality of I need to get full. So what's gonna get me full is gonna be the mac and cheese or the potatoes or the you know, large amount of rice or um bread, you know. Hey, I'm not eating a turkey sandwich, I'm just, you know, eating a cheese sandwich or whatever, but just a lot of processed carbohydrates. And so I do I have seen that even um, you know, because I tend to see a lot of folks who who may have tried plant-based before or who are even plant-based but are still needing to optimize their health. And so that's a a big trend that I see a lot of times is they'll kind of fall back on those more processed carbs just to get full, but not putting that thought into the other less processed foods that can still get you there. Because a lot of people think more um too in terms of like a volume perspective. You know, people say, Well, I just ate this sandwich. So the sandwich was really small, so it doesn't seem like you know, it would be a lot, versus you could have had a bowl of oatmeal, which would have got you much more full, likely less calories that's in that sandwich, and gave you a lot of variety of vitamins um as well, help stabilize your blood sugar better, help you lose weight better. So a lot of it is kind of reprogramming um some of those things too to avoid those types of pitfalls. Um, another pitfall I see uh when folks try plant-based is that um they struggle when they're like traveling or when they're on the go, you know, when we're at home. And that's with kind of almost any diet that we partake in when we're at home, it is kind of easy, you know. You're in your own environment, you're able to be in control of what you cook or what you prepare. But then when you leave home, that can become a bit more challenging. So a lot of what I um help folks with is planning for that. Uh, you know, there are even restaurants, you know, they may not be labeled vegan, they may not be labeled plant-based, but one tactic I like to share with people is even I do it myself when I go into a restaurant, if I'm out with family and friends, the first thing I do is look at that menu and it may not have anything highlighted that says vegan or anything like that. But what I'm looking for is what the plant foods are. So it may say, you know, steak and sweet potato or you know, add broccoli to your chicken fettuccine kind of thing. But for me, that triggers, hey, they've got some sweet potatoes here, they've got some broccoli here, and so that way I know. So it may not be anything on that menu that that screams vegan, but then I'm able to know, hey, you've got these vegetables in the back and you can put them all on a plate for me and I can order it that way. So, you know, it just comes to that preparation and we'll just continuing to do it and feel more comfortable in what you're doing. And a lot of that comfort too comes from because you feel better. When we eat better, we feel better, we look better, we get more confident, and then we're able to continue to make these choices.

Dr. Lindsay Ogle, MD 13:22

Yeah. Well, thank you so much for sharing that. Um, and I'm a huge fan of planning ahead of time. So I'm glad that you brought that up. That can be so powerful and take a lot of pressure off in the moment when you're you know faced with that decision and looking at the menu. And I also like that you brought up kind of advocating for yourself and your nutrition when you're out at a restaurant and asking for what is best for you, even if it's not like explicitly on the menu, you can still ask for you know those items to be put together for you. And I'm sure that you know you've been able to be successful with that at the restaurants that you've gone to when you've asked for it.

Speaker 1 14:01

So yeah, I have, yeah. And especially at, you know, I've been to places where, you know, sometimes there's like some fancy places where they may have a chef and there's like really nothing on the menu. And I've asked the the wait staff, you know, say, hey, you know, I'm I'm vegan and can you, you know, what can you do? And they'll go talk to the chef. And believe it or not, the at the times where this has happened, the chef will usually come out and say, and was excited to have created this thing that was unique and different. And they say, Well, how did you like that? You know, this is unusual. I created something new, and they actually enjoyed the challenge. I've never had one where they were like mad at me for requesting something like that. So yeah.

Dr. Lindsay Ogle, MD 14:41

Yeah, well, that's great. That's great because I'm sure you know there's some people who would be nervous to ask for that. Um, so I'm glad that you've had wonderful experiences and very positive ones. And I can imagine, yeah, as a chef, that would be very exciting to make something new off the menu. Yeah, yeah. And while you were talking, I was also thinking about um, you know, the importance of language and how I really do like the term a plant-based diet or a plant forward diet, plant-focused diet, however you want to necessarily term it. But I think that that's so much more helpful than um maybe even like the vegetarian or vegan, because, like you mentioned earlier, you can be vegetarian or vegan and not be uh consuming the most nutritious foods. But when we're talking about a plant-based diet, we're making sure that we're getting those plants in, and that's our focus of our nutrition. And I'd just love to hear um why those plants are so important. You had mentioned the um fiber and the phytonutrients before, but I'd love to just hear a little bit more about why those plants are so important for us.

Speaker 1 15:51

Yeah, yeah.

Fiber Benefits From Fruit And Greens

Speaker 1 15:52

And I'm glad you touched on those label differences too, because I do uh I try to get away from that when folks, when we're talking about health. Because if we kind of go back to what veganism even is, it's not even so much the health part. You know, it's it's more of a lifestyle. People are choosing to avoid all animal products for a variety of reasons, whether it's ethical, environmental, um, and so it's it's so much more than just because I'm, you know, gonna lower my cholesterol or lose weight kind of thing. Um, and to that extent, then, which is why I have also seen people who are vegan, you know, under this whole ethical lifestyle thing, but who may not have optimized their health because of that approach, because it really wasn't about the the health benefit anyway. And that's when a lot of those other kind of food um and dietary pitfalls and things that we discuss uh may come into place. Um, now going back to kind of those benefits when it comes to uh our metabolic health, um, there are a lot of other benefits. And so a lot of things, uh, one that can come into play is even when it comes to our caloric intake. You know, we know that when we're trying to lose weight or get to a, you know, a more healthful weight, that we may need to um offset the amount of calories that we're intaking for our metabolism for that balance out. Um, and the thing about plant foods is that if we're sticking to the unprocessed uh plant foods, is that they're very low in calories. And so I like to use the example of spinach. You know, you can I myself will buy one of those family tubs of spinach just for me, but you cook that down and it is just not very much, you know, at all. Um, but it's so low in calories. Um, and so you really don't even have to like put it in your food tracker or anything if it's just the spinach, and you can really, you know, fill up on that um and not have to worry so much about that caloric intake and offsetting your metabolism in a negative way when it comes to plant foods. So that's another benefit by adding more um of those whole unprocessed plant foods to your diet. The other thing is when it comes to fruit. Um a lot of times, uh, especially nowadays, you know, we're using GOP ones that's uh in practice for metabolic health. Uh, and some of the GOP ones, constipation is a risk with those medications. Well, fruit is a good thing that can help um to prevent that because of the fiber in it. But it's the certain kinds of fruit. So it's the ones you want with the skin on it. So those apples, those pears, those uh blueberries, blackberries, those things where you eat the skin, um, which in turn is also giving you that fiber benefit, balancing your blood sugar, preventing the constipation if you're on that GLP one, um, for you keeping your bowels regulated, also giving you that gut health benefit. We know a lot now about gut, um, gut brain interaction and our gut health being so important for a number of health conditions, you know, reducing um mental health disease, uh reducing cognitive decline, reducing risk of colon brain cancer. So so many health benefits come into that when we're balancing our gut health. And then the other part of being able to eat those fruits is it uh prevents you from making those less healthful choices where you may want to go grab for the Oreos or the ice cream down the road. You know, you can um, because that fruit can satiate your sweet tooth there as well in a healthful manner. And so, you know, you get all those benefits. So you get the lower calories, you get more full, um, and then you are still able to get those benefits from when you may want something sweet um by having like fruit or um other plants that way.

Dr. Lindsay Ogle, MD 19:27

Yeah, that sounds great. Um, you're making me want to go to the store and just fill my basket up with fruits and vegetables. Um but I'm I'm curious because for some people, like we said, this may be a little bit intimidating to talk about. Um, what are your tips or strategies for having a plant-based diet um be, I guess, sustainable and long-lasting?

Making Plant-Based Eating Stick

Dr. Lindsay Ogle, MD 19:51

Um, we talked about some challenges, but um, any specifics about helping this to be truly a lifestyle that's going to last long term?

Speaker 1 20:00

Yeah, yeah. So a couple of things. Um, one is really finding things that you like. So, you know, if you you know flat out you don't like broccoli, then starting with broccoli is not going to be the best choice. Um, you know, so finding what you like. Uh, usually I'll ask, you know, folks that I'm working with, kind of what are your favorite foods? You know, and if it's tacos, for instance. Okay, well, what do you usually put in your taco? You know, they name all those ingredients and then, okay, well, how can we make this taco maybe a bit more health for you? So maybe um, you know, instead of maybe the canned salsa that may have uh added sugar and things for, maybe we can chop some tomatoes and onions and put it in there. Easy fix. Um, you know, maybe we can add some black beans to it to give you a bit more protein and fiber there um without doing a lot of more, you know, fat heavy uh types of additives into that taco for you. Um also, you know, so that's an easy fix. So we start with kind of things that you already like, and then that becomes less intimidating to do it that way. Uh another, another tip um there is to really focus on uh the how you feel about it. And I'm a big fan of journaling. I don't know if you you do journaling or not, but I'm a big fan of that. So I'll usually have people, at least for a little while, kind of, you know, hey, you've eaten this way for a week. Write down for me, you know, how do you feel? Do you do you feel anything different? And then sometimes usually what I'll get is, hey, you know, maybe I did sleep a little bit better, or I did feel a little bit more energized to, you know, do my walk for the um in the evenings, or you know, and so then just having that written down. So then where it really comes in handy is the next time it gets hard, because it life gets hard. Life is life. Um, then you have that to refer back to. Hey, I remember when I was doing such and such, I was feeling really good. Let me go back to that again because that made me feel really well. Um, and so that's uh, you know, another way that makes this more sustainable. for people. And then the other side is really just tracking those health goals and those health benefits. I'm a big fan too of of creating goals and goal setting. I'm and making those goals, you know, tangible and realistic. And so then when we are able to achieve those goals, we want to, we tend to want to continue doing that thing that helped us to get there. You know, I love it when patients send me a message, hey, I'm running my first 5K or my first, I had a lady running her first like half marathon and she had never been a runner. And it's amazing, you know, to see people just accomplishing those things because they're they are, they're feeling so much better. You know, we're able to take them off of the blood pressure medications, cholesterol medications because they're um their metabolic factors, their biometrics, all of those things have improved as well. And so that's really, you know, what makes this more a sustainable approach because they don't see it just as, oh, this is just this diet that's just going to help me lose 20 pounds. But oh this thing I feel good. I'm running marathons. I don't need cholesterol medicine. You know, it's so much bigger than that.

Dr. Lindsay Ogle, MD 23:08

Yeah. Wow that's amazing and I I think you're kind of describing it but um I think it's really important to highlight that when you are noticing those improvements to celebrate those victories. And I'm sure you do that all the time with your patients. And um you know my experience that my experience when I'm seeing patients and they're achieving these health goals sometimes they do it and maybe are like still so focused on future goals that we're not really clocking all of that they've accomplished already. And so when you know I see them for a follow-up I'll say hey like X, Y, and Z is better than we talked before and just bringing that up and it can be so easy to overlook that because usually our minds we're focused on that next goal ahead but it's so important to celebrate along the way because like you said setting those goals celebrating them it's going to continue that momentum moving forward and it makes it so fun to continue because you know every almost every visit you're celebrating something um whether it's um you know a weight goal or a health goal like you're able to get off your blood pressure medicine or your A1C's improved or those non-scale victories like how you're feeling or some activity that you're doing that you never did before. I think it's so important to track that over time like you mentioned.

Speaker 1 24:33

Yeah yeah for sure. Yeah and the thing about it is you know I don't even know if patients realize that but you know you and I as the physicians we're just as excited as they are. So yeah some patients if you're listening tell us more. We love it.

Dr. Lindsay Ogle, MD 24:46

Oh my gosh I'd love to hear it. Yes I totally agree. Yeah. So um any other thoughts that you have about plant based diets any last recommendations or any thoughts you'd like to share with the

Free Challenge And Where To Follow

Dr. Lindsay Ogle, MD 25:00

audience?

Speaker 1 25:00

Yeah yeah sure and so I do have a free um five-day program it's called Nourish and Flourish. And what it is is it's really just getting people started with that approach to um prioritizing their health and optimizing their health. And so there are some plant-based recipes that are included in it um as well as health tips every day over the five days and so it's free. It can be found at drshayla.com slash nf challenge um and dr lindsay I'll have uh the link to that as well and so really because the thing the resounding thing that I hope that you know folks have gathered is that don't think of it as an all or none or that it's you know an intimidating thing. But that it can just be incorporated just for your overall healthy lifestyle there.

Dr. Lindsay Ogle, MD 25:48

Yeah absolutely I'll definitely include that link. What about if somebody wants to you know learn more about you um do you have social media? I know you've had a podcast before what are or how can they find those?

Speaker 1 26:02

Yeah so my podcast is the Essence of Health Tea Time podcast. It is not about tea I should add it is about spilling the tea on all things plant-based nutrition health and wellness and so it's on all of the podcast platforms Apple Spotify and more um my website is essence of health wellness clinic dot com where you can learn about my practice I do have a brick and mortar practice here in Chattanooga Tennessee but I also offer virtual care in over 35 states and so be happy to chat with you. You can schedule a free consultation uh right from the website and then you can catch me on social media at Essence of Health Wellness Clinic or at Dr. Shayla on most platforms.

Dr. Lindsay Ogle, MD 26:42

Oh that's amazing well thank you so much for taking the time to share your expertise I really appreciate it. I think it was inspiring to like I said myself and all of our listeners um I just really appreciate um you know having you here today so thank you so much.

Speaker 1 26:58

Thank you for having me Dr. Lansy this is great.

Dr. Lindsay Ogle, MD 27:03

Thank you for listening and learning how you can improve your metabolic health in this modern world. If you found this information helpful please share with a friend family member or colleague we need to do all we can to combat the dangerous misinformation that is out there. Please subscribe and write a review. This will help others find the podcast so they may also improve their metabolic health I look forward to our conversation next week