There is so much evidence regarding eliminating animal protein and saturated fat for preventing heart disease. My dad just recently got diagnosed with heart disease and after 6 months on a plant-based diet, his cholesterol is finally down to normal and healthy levels. Additionally, his symptoms which included chest pains and migraines are completely gone.
Inan era dominated by pharmaceutical solutions, there is a rising consciousness about the incredible healing and preventive powers of food. As the age-old saying goes, “Let food be thy medicine, and medicine be thy food.” But how does this translate in today’s world? Can we really use nutrition as a potent tool against sickness and disease? How does one curate a diet that supports health, longevity, and wellness? In this series, we are talking to nutritionists, dietitians, medical professionals, holistic health experts, and anyone with authoritative knowledge on the subject. As a part of this series, we had the pleasure of interviewing Bailey Ruskus.
Bailey Ruskus, also known as Chef Bai, is a seasoned chef, activist, and holistic nutrition consultant with an audience of nearly one million across social media. Classically trained at Le Cordon Bleu in San Francisco, she uses her culinary expertise to create rich flavors with clean, nourishing ingredients, and has been a professional chef for the past fourteen years in restaurants and privately around the world. She is an advocate for people with chronic health ailments, animal welfare, and the environment. Her own plant-based journey started with her desire to heal her chronic pain from a sixteen-year battle with endometriosis after exhausting all other options. She furthered her studies with a certification in plant-based nutrition from T. Colin Campbell Center for Nutrition Studies and is a certified health coach from the Institute for Integrative Nutrition. Bailey now runs her business with her husband, Steve. They cook together for pop-up dinners; educate hundreds of thousands of people across the globe through their challenges, social media, and public speaking; develop recipes for their blog, magazines, and brands; consult with restaurants for a more sustainable future; and work one-on-one with individuals and families looking to heal through food. She is the author of the bestselling cookbook, Cook. Heal. Go Vegan! Her latest book Breaking Up with Dairy will be released on February 11, 2025 and is now available for pre-order. Bailey lives in sunny San Diego, California, with Steve, and their two rescue pups, Coconut and Pina.
Thank you so much for joining us in this interview series! Before we dive into the main focus of our interview, our readers would love to “get to know you” a bit better. Can you tell us a bit about your childhood backstory?
Thanks for having me! I grew up just outside of Boulder, CO in between the mountains and the countryside. I got lucky and had a wonderful childhood and really supportive parents. I always loved cooking from a very young age and in my free time as young as 7 years old, you could find me watching the Food Network, baking and learning to make things like pasta and wontons from scratch. I was also a ballerina until I was about 15 and ironically got really into Muay Thai when I became a teenager. When I was 11, I got my first summer job at a pastry kitchen folding boxes and stuffing cannolis and I immediately fell in love. I worked in bakeries all through school and couldn’t wait for a career working with food and making people happy. Throughout all of my pre-teen and teenage years I also struggled with painful periods and endometriosis. I think my frustrations of having a chronic illness is why I loved Muay Thai fighting and cooking so much — I was able to channel my frustrations of just being a teenager while also having a disease that had very few answers into something positive that helped make me feel powerful and somewhat in control through it all.
What or who inspired you to pursue your career? We’d love to hear the story.
When I was very young, I became obsessed with the Food Network. Martha Stewart and Giada were idols to me. I love how effortlessly they cooked on television and how they both were beautiful and business savvy. I watched all of their shows in awe hoping that one day I could do exactly what they did! When I was in culinary school in San Francisco and working as a line cook in restaurants is when I became a huge fan of Anthony Bourdain. I struggled a lot with mental health and the sexism in the industry when I was a young adult and Bourdain helped me feel seen and like there was a way out of the norm or “what was expected”. Between Martha, Giada and Anthony, I knew I could create something using food that didn’t include working on the line and never seeing the sunlight. I wanted something bigger and it was almost like they all gave me permission to go after it.
It has been said that our mistakes can sometimes be our greatest teachers. Can you share a story about the funniest mistake you made when you were first starting? Can you tell us what lesson you learned from that?
My first gig as a private chef in my own business was a disaster. At the time I was living in San Francisco, I was 19 and I didn’t have a car. I walked a mile to the grocery store with my 60lb knife bag, grabbed groceries, called a cab (way before uber!) and waited outside for the cab to pick me up hoping it would show up. An hour later I was officially late and finally on my way. I was so nervous that I was shaking in the elevator on my way up to the penthouse. I was in such a rush to get dinner done on time for this dinner party that I forgot to put a lid on the blender for my scolding hot sauce went everywhere — they had really tall ceilings and I was officially panicked and covered in sauce. As I was frantically cleaning up the mess, I had forgotten I was cooking something on the stove. What I was cooking caught on fire right as the guests and my clients walked through the door. I was mortified, started crying and was sure that was the end of my very new business. They were so kind and could tell I was mortified. They gave me a gift as a celebration to starting my business, wrote me a check for my time and the groceries, called me a car and rescheduled the dinner party so I could try again. I learned that day that everyone wings it at the beginning and to wake up and try again even if it was a disaster — oh and to always put the lid on the blender!
Which three character traits do you think were most instrumental to your success? Can you please share a story or example for each?
First let’s go with the obvious, I am incredibly driven. While I had incredibly supportive parents, I have financially been on my own since I was a teenager. I knew that absolutely no one could make things happen for me and that my life was entirely up to me. I moved into a hostel in San Francisco when I was 18, took out 120k in loans, and didn’t know a single soul. I wrote a book proposal in 3 days and within a couple weeks the biggest publishing houses in the country were bidding on it. When I decide I want to do something, I make it happen by any means necessary. My motto is to always just “go for it!”
Second, I can talk to absolutely anyone and am very outgoing. My dad is a New Yorker and taught me the value in being open, being kind and asking for what you want in life.
Third, I am a very curious person. I have always realized that there is more than what meets the eye. This curiosity is what helped me start my business, what helped me move across the country multiple times, and what launched me into the vegan lifestyle.
What are some of the most interesting or exciting projects you are working on now? How do you think that might help people?
I just finished my second cookbook: Breaking Up With Dairy. I’m so excited about it! I wanted to create a blueprint on how to get rid of dairy from your life in a fun and informative way. Dairy is everywhere yet it’s a huge contributor to chronic illness, environmental pollution and animal abuse. I am here to help people make the spilt! The book talks about why it’s so hard to get dairy out of our diets from a personal, political but also playful perspective. Most importantly, there are 100+ recipes designed for all skill levels to replace favorites from whole milk to goat cheese to chocolate pops.
OK, thank you for all of that. Let’s now shift to the core focus of our interview about cultivating wellness through proper nutrition and diet. To begin, can you tell our readers a bit about why you are an authority on the topic of nutrition?
I have a unique point of view on nutrition and the food industry from the eyes of a professional chef, a woman with endometriosis, and someone who used those two circumstances to further study nutrition to make sense of a life with chronic illness. I am a certified holistic health coach from the Institute for Integrative Nutrition, I also furthered my studies by taking the plant-based nutrition certification from T Colin Campbell. Most importantly, for 4 years I hosted a podcast where I interviewed the world’s leading experts in plant-based nutrition which was fueled by my desperate need to find answers for my own endometriosis. My own chronic illness has led me down a path of not only daily studies about my own disease, but also discovering how our agriculture and food system is contributing to most chronic health ailments millions of people are dealing with every day. It’s not only helping people to discover why this is happening, but also how we can implement healthier changes in a way that doesn’t make people feel like they’re missing out. It’s the idea of using food as a love language to help people get what they want and what they need nutritionally.
We all know that it’s important to eat more vegetables, eat less sugar, etc. But while we know it intellectually, it’s often difficult to put it into practice and make it a part of our daily habits. In your opinion what are the main blockages that prevent us from taking the information that we all know, and integrating it into our lives?
Culture, accessibility, convenience, and education. Our culture of how we were raised and who we spend our time with has a huge impact on how we eat, and it can often feel impossible to break away from that “norm.” A lot of people either don’t have access to the funds to change their diet (or risk trying new recipes in fear they will be wasted) or they live in a food apartheid where there isn’t as much access to plant-based or whole food options. We also live in a society where most of us are working full time (often multiple jobs), are raising families, taking care of elderly parents, and just trying to survive. Leaning towards convenience really does feel like survival for most people which can be impossible to get away from. Finally, lack of basic nutrition education can be a huge roadblock for people to get the right nutrients, like fiber, in their diet.
From your professional perspective, do you believe that nutrition plays a pivotal role in supporting the body’s natural healing processes and overall well-being, particularly in cases of chronic diseases? We’re interested in hearing your insights on the connection between a holistic approach to diet and its benefits for individuals facing health challenges.
Of course. Diet is the biggest missing piece from western medical treatment. If you go in to the doctor for high blood pressure or high cholesterol, you walk away with medication when you should be walking away with medication AND a diet plan to lower sodium, saturated fat and increase intake of leafy greens and fiber. If you go in with painful periods, you walk away with a prescription for birth control pills when you should be walking away with birth control as an option but also a follow up appointment to go over a diet plan that’s free from dairy and processed foods, with a focus on exercise, stress management and sleep. Western medicine needs to be able to work in conjunction with diet, exercise and the whole person — not just the symptoms.
Based on your research or experience could you share with us five examples of foods or dietary patterns that have demonstrated remarkable potential in preventing, reducing, or managing specific health conditions? If you can, it would be insightful if you could provide real-life examples of their curative properties.
1 . Breaking up with dairy for endometriosis and painful periods. I’ll start with this as it’s the most personal to me and something that is incredibly under researched and underfunded. I created an endo protocol that is essentially a whole food plant-based diet that is gluten free, alcohol free, high in plant protein and free from refined sugar. The goal here is to lower inflammation and to cut out foods specifically like dairy, which is high in estrogen that will exacerbate endometriosis symptoms. This diet (called The Plant Based Cycle Syncing challenge) specifically has helped thousands of women lessen their monthly pain in addition to increasing their fertility and lengthening the time between surgeries.
2 . There is so much evidence regarding eliminating animal protein and saturated fat for preventing heart disease. My dad just recently got diagnosed with heart disease and after 6 months on a plant-based diet, his cholesterol is finally down to normal and healthy levels. Additionally, his symptoms which included chest pains and migraines are completely gone.
3 . A diverse diet of fibrous fruits, veggies, grains, legumes, nuts and seeds is the building block for gut health and longevity. The blue zones in the world all follow a version of this diet and not only have the lowest disease rates, but they also have the highest number of people who live to 100+!
4 . Plant protein from legumes, grains, nuts and seeds has been a huge focus of mine as I continue my path to support my hormones, maintain energy, and continue to build strength in the gym. Plant proteins are so powerful and often overlooked. They contain fiber, nutrients like iron, and are not as calorie dense as their animal counterparts. Even something as simple as swapping out oat milk for soy milk or having a high protein breakfast makes all the difference.
5 . Finally, I do believe that our mental health often starts and is maintained within our dietary patterns. There are so many foods you can incorporate that support your mental health and can ease anxiety. One of my favorites is swapping out coffee for matcha as matcha has an amino acid called L-theanine that can regulate your mood and prevent the caffeine crash that often is a snowball for anxiety. Finding really good matcha is the key — look for ceremonial grade and pair with a creamy cashew milk for best results.
Do experts generally agree that merely choosing healthy foods isn’t sufficient, but that understanding how to consume them is key to unlocking their full health benefits? (For example, skins on/off, or cooked/raw, or whole grain/refined grain) Could you provide advice on how to approach this and sidestep common errors or misconceptions?
Nutrition and wellness culture is really polarized right now but I would say that most people would agree to eat a diverse diet with as many whole non-refined foods as possible. Instead of over complicating things, focusing on getting enough leafy greens, plant protein, veggies and fruits will already put you ahead of the game. There are things you can do like swap quinoa for rice to boost the amount of plant protein in your diet, add lemon to your lentils to increase iron absorption, or make sure you season your food with spices to get the benefits. Trying new recipes and being open to new plant foods is an easy way to make sure you’re getting everything you need.
With the recent prominence of nutrition’s integration into healthcare, what’s your perspective on the collaborative approach between medical professionals, health coaches, and nutrition experts when it comes to delivering holistic patient care? Can you please explain?
As a health coach and freelance chef, I have the most success with clients when we are able to work with their doctors. A lot of times people will get a diagnosis and go home feeling incredibly lost and scared for what’s next. Having someone who can help navigate life, the grocery store, social situations and eating will not only allow individuals to actually heal and potentially move on from what they’re going through, but it helps them feel less alone. I have had clients go into remission from diseases including heart disease, type 2 diabetes and even PCOS with help and understanding from their doctors. If everyone is on the same page, then we can work together to safely decrease the amount and frequency of medications and get the client/patient onto a path that works for them and their families. If you have a doctor that doesn’t want to work with your team, you need a new doctor!
It’s been suggested that using ‘food as medicine’ has the potential to reduce healthcare costs by preventing disease severity. However, there’s concern about the affordability of healthier food options. What solutions do you believe could make nutritious choices accessible to everyone, ensuring that food truly becomes a form of medicine for all?
The best part about a lot of whole plant-based food choices is that they can be inexpensive. Lentils, grains, and in-season produce are the way to go when on a budget. Buying frozen veggies and fruits is also a really great route as well! One of my favorite hacks is to go to the farmers market at the end of the day and ask them what’s on sale or what’s damaged — most of the vendors want to get rid of everything before they go home and will give you a great deal! It’s also crucial to shop at different stores for different things and to be ok with spending a little extra time looking around for who has what and at what price. Overall, I would like to see more government subsidies on fresh produce and not on meat, dairy, and processed foods. To do this we need to vote with our dollars!
Everyone’s body is unique, and what works for one might not work for another. How does one navigate the vast array of nutritional advice available today to curate a diet tailored to individual needs, ensuring health and longevity?
I think if we can simplify and focus on eating whole foods and mostly plants, we can find a path forward for almost anyone. Everyone should get their blood work done every year to check to make sure they are getting the nutrients they need out of their diets! This can act as a map to design your meal plans. Iron deficient? Pack your meal plan with leafy greens and lentils. Needing calcium? Have chia pudding for breakfast. Low on vitamin D? Add a liquid supplement to your smoothie every morning. We all have vastly different lives and bodies, but this method works really well to tailor your diet and needs to you!
As our understanding of the intricate link between food and health continues to evolve, we’re curious to know which emerging trends or breakthroughs in nutritional science excite you the most. How do you envision these advancements shaping the future of healthcare?
I am really looking forward to more studies on women’s health. I recently heard about a clinical trial on women with endometriosis using low fat plant-based diets. I spent 16 years bouncing around doctors’ offices with no answers and I know millions of women are doing the same. If there is a clinical trial about diet and endometriosis, we will be able to get diet taken seriously in the medical field as a treatment for endo and as a result women will be able to leave feeling more empowered with choices rather than exhausted from little to no options.
How can we better educate the public about the medicinal properties of food, and what role do professionals like you play in this educational journey?
We all need to continue to work together to make this system better for everyday people. I use my skills as a chef to connect with people because food is something that we can all share! I think a lot of us in the field have something to give — and it’s about connecting with the reality of what people are going through and being on the side where we demand better options when it comes to healthcare, food access, nutrition knowledge and food safety.
How can our readers further follow your work online?
My cookbooks are a great place to start with my newest cookbook Breaking Up With Dairy out Feb 11, 2025 (www.breakingupwithdairy.com). You can follow me on Tiktok and Instagram @chef_bai and on youtube at Chef Bai. I have a blog with hundreds of free plant-based recipes (www.chefbai.kitchen/blog) and if you want to join my Cycle Syncing Challenge, head to www.chefbai.kitchen/cyclesyncingchallenge.
Thank you for these really excellent insights, and we greatly appreciate the time you spent with this. We wish you continued success and good health!
