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What we learned this week from Chef Ramses Bravo during our Wisdom Walk

This week we enjoyed listening to

NHA Podcast - Hosted by Dr Frank Sabatino

Wisdom Walks are facilitated by Sia Hurst

As a recognized authority on the benefits of a plant-based lifestyle, Dr. Frank Sabatino has cared for and inspired thousands of people for over 40 years. Dr. Sabatino has a PhD in cell biology and neuroendocrinology and has done extensive landmark research on calorie restriction, stress, and aging. He currently is on staff at the TrueNorth Health Foundation in Santa Rosa, CA, and serves as the Director of Health Education at the NHA.

We are grateful to the NHA for allowing us to use their podcasts exclusively for all of our Wisdom Walks.


Chef Bravo has a culinary journey rooted in his grandmother’s kitchen. From a young age, the enticing aromas, and the joy his grandmother found in cooking inspired him. His passion led him to culinary school in San Francisco and a four-year apprenticeship in West Virginia, shaping his skills as a chef.

After a successful stint at a high-end hotel, Chef Bravo found himself at a crossroads. It was a phone call from a client of Dr. Alan Goldhamer, the founder of TrueNorth Health Center, that changed his culinary trajectory. Despite his initial reservations about veganism and plant-exclusive with the SOS-free (salt, oil, and sugar-free) approach,

Initially skeptical, Chef Bravo grappled with the absence of familiar ingredients like salt in his cooking. However, his journey led to a surprising personal transformation. Embracing the plant-based SOS-free lifestyle not only resulted in significant weight loss but also boosted his energy levels. Adapting his culinary techniques, he learned to maintain flavor without compromising the SOS-free principles.

Chef Bravo has also penned his popular cookbook that reflects his culinary philosophy. Bravo! Health Promoting Meals from the TrueNorth Health Kitchen, a staple for plant-based enthusiasts, offers a wealth of SOS-free recipes.

Additionally, Bravo Express!: No Sugar – Oil – or Salt, caters to individuals and families seeking quick, easy, and healthy plant-based meals, perfect for busy lifestyles. Chef Bravo’s culinary journey from his grandmother’s kitchen to the helm of TrueNorth Health Center’s kitchen showcases the transformative power of plant-based SOS-free cooking. His dedication to teaching others through online courses and cookbooks is a testament to his passion for fostering healthier eating habits.

By embracing his expertise and incorporating his valuable tips, individuals embark on a flavorful journey towards a healthier, more vibrant life. For those seeking a taste of this transformative experience, Chef Bravo’s online resources are a valuable starting point.


Chef Bravo also offers three wonderful online courses which you can explore and learn from in your own time and at your own convenience. Each are unique and focus on the details from the basics of how to use a knife properly to how to find solutions to living a healthy lifestyle.


As we were walking and learning together yesterday during our Wisdom Walk, I managed to take a few notes and I would like to share a few of the ideas which impacted me in some way. I am not quoting anyone, I am paraphrasing what I heard during the interview - filtered by my own mitote of ideas and thoughts, not to mention sometimes it is not easy to walk, listen, learn and take notes all at the same time! This is what I remember hearing and what I felt to be important to my reality.

I took plenty of notes and learned so much from Chef Bravo and Dr Sabatino about their own practices and how to overcome obstacles from living this lifestyle.

  • Learn the some core techniques like setting up a kitchen and stocking a pantry

  • Refeeding after a fast is perhaps even more important than the fast itself

  • It is the mind which shifts as the body heals - even if we do fully understand why

  • Salt is the most difficult thing to remove in his house, especially with kids

  • They do not cook with salt, but may add a pinch to their plate afterwards

  • They do not use oil or sugar in their cooking at home

  • Stop labelling! Instead of plant-based food - how about just calling it food?!

  • Do not discriminate or judge others for they are all on their own journey

  • Listen and share but never preach - live by example in health and wellness

  • We eat 21 meals a week - changing even a few of those to PB is good

  • We eat 21 meals a week - changing even six of those to PB is great

  • We eat 21 meals a week - changing all of them to PB is optimal

  • We must do the best that we can - whatever that looks like to each of us

  • "It is not as hard as you may think."

  • "There is no need to reinvent the wheel. If you could cook before going plant based - you will be able to learn to cook plant based meals."

Thank you to Chef Ramses Bravo and Dr Sabatino for a wonderful interview together, for getting us moving whilst learning and for the joy and knowledge you both continue to share with us all - you have our gratitude.


Each week, on Wednesday, we will meet on zoom as a community for our Wisdom Walk together. This FREE weekly event is open to all 6D Living Members and there is absolutely no obligation to attend each week. We will connect for each meeting via zoom and Sia will share the audio of the podcast with everyone via her computer. We will be able to see one another in the zoom room and chat in the zoom chat.

You are not required to walk! We only ask that you be moving whilst listening to an edifying podcast, for how long and in which way you choose to move is completely up to you. After the podcast, stay connected for a brief discussion about what we just learned together.

NOTE! You only need to RSVP ONCE

to receive all the weekly reminders & links for each week's podcast


Be well


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