Eat Meat Sparingly: a Word of Wisdom Podcast

Ali hosts a webinar on regaining energy and feeling like yourself in midlife by focusing on diet, protein, and stress rather than extremes, expensive supplements, or automatic hormone therapy.   Join the PlantWhys membership with this amazing offer Before Monday by going to: https://www.plantwhys.com/40 00:00 Hormones Protein Stress Intro 00:56 Free Pantry Guide Giveaway 02:25 Pop Quiz Mindset Myths 04:57 Find Your Deeper Why 07:09 Meet Ali And PlantWhys 08:06 Husband Stroke Turning Point 11:01 Mr T Telomeres Explained 13:04 New Rules Uno To Monopoly 14:56 Biggest Threats And Antioxidants 19:30 Secret Two Protein Truths 25:13 PlantWhys Plate Framework 27:28 Fruit Veg Fiber Magic 31:03 Simple Meal Example 31:35 Fiber First Framework 32:02 Build a PlantWhys Plate 32:23 Flexible Whole Grains 32:45 Satiation and Sweet Cravings 33:22 Progress Not Perfection 34:17 Secret Three Stress 35:46 Change One Meal 36:56 Stress Spikes Glucose 38:29 Connection Calms Body 43:22 PlantWhys Membership Pitch 44:57 40 Day Jumpstart Details 47:08 Pilates Core and Gut 48:22 Personalized Numbers Results 50:19 Emotional Eating Reset 52:07 Strength Training Program 58:26 Community Coaching Support 59:54 Pricing Deadline Offer 01:02:29 Free Meal Plan Gift 01:03:23 Live Q and A 01:03:53 Upgrade Before Monday 01:04:46 Annual Option Explained 01:05:24 Quick Q&A Wins 01:06:00 Pilates Schedule Details 01:06:29 Portal Walkthrough 01:08:05 Community Calls Calendar 01:11:04 First Assignments Prep Week 01:12:27 Jump Start Recipe Book 01:14:41 Trial Length Pricing 01:17:21 Meal Plan Vs Membership 01:19:58 Consult Add On Clarified 01:22:46 Kajabi App Setup 01:24:17 Final Wrap Up

The speaker announces she will present at Faith Matters’ Restore Connect in Orem, Utah (last weekend in September at UVU) on the topic “Do I love my body?” reflecting on her experience in the weight-loss space and the need to shift language from appearance-based selling to health, nervous system regulation, emotional eating, strength, and internal indicators. She shares her 1990s body image struggles, her dad’s fen-phen weight loss and later death from a heart attack, and cites research showing 86.9% of women and about 77% of men report body dissatisfaction. Using Adam and Eve’s “Who told thee that thou wast naked?” she explores three archetypes—body criticizer, worshiper, and neglector—rooted in body objectification, and contrasts this with a God-centered stewardship model: the body as an instrument, not an ornament, focusing on how you feel, what you can do, and internal health markers. She recommends awe, sensory awareness, nature, creativity/flow, and caring for body and brain (including a largely plant-based diet) to better hear an internal “navigation system,” and offers a 10% discount code “plantwhys.” 00:00 Restore Connect Announcement 00:33 Why Body Love Matters 01:29 Weight Loss Marketing Tension 03:02 90s Diet Culture Story 06:27 Who Told You 08:38 Three Body Archetypes 12:29 What Is Objectification 14:21 Jeep Stewardship Analogy 15:51 Awe Over Appearance 18:31 Better Health Metrics 20:14 Hear Inner Navigation 24:13 Temple Stewardship Mindset 27:48 Instrument Not Ornament 29:45 Swimsuit Brainpower Study 32:07 Closing And Event Details

The host interviews Chuck Carroll of PCRM’s The Exam Room Podcast, which has about 100 million downloads across platforms. Carroll recounts weighing 420 pounds, eating around 10,000 fast-food calories daily, having dangerously high blood pressure in middle school, and getting Roux-en-Y gastric bypass surgery on Sept. 1, 2009; he later eliminated all fast food. About 5–7 years later he went plant-based after exposure through PCRM, an NFL connection, and a WWE wrestler’s recommendation of What the Health, eventually launching The Exam Room around 2017. In 2023 he developed severe bloating, heartburn, and “drunk/stoned” neurological symptoms, dropped to 114 pounds, then rapidly regained about 100 pounds when eating resumed; he also faced fat-shaming. Mayo Clinic surgeons reversed his bypass due to scar tissue and removed a diseased section, leaving 19 feet of bowel; he still has milder symptoms and has reached about 264 pounds. Carroll emphasizes health isn’t linear, credits plant-based eating with supporting him, and says his biggest takeaways are setting boundaries, reducing stress, building a morning routine (sunlight walk and Dr. Will Bulsiewicz’s supplement), and encouraging others to “keep going.” 00:00 Meet Chuck Carroll 00:11 Exam Room Podcast Milestone 00:51 Weight Loss Champion Origins 01:33 Fast Food Addiction Fallout 02:26 Surgery Before Plant Based 02:56 Athletes Spark the Switch 04:12 What the Health Moment 04:56 Launching The Exam Room 05:59 Post Surgery Fast Food Breakup 06:52 Mysterious Symptoms Begin 08:02 Neurological Spiral and Fear 10:11 Rapid Weight Gain and Backlash 12:19 Mayo Clinic Answers 13:03 Reversal Weight Reality Check 13:56 Plant Based Kept Me Alive 14:36 Surgery Reversal Recovery 15:37 Full Stomach New Limits 16:28 Boundaries Beat Stress 17:45 Morning Routine Reset 18:44 Empathy For Mystery Illness 21:16 Keep Going Through Hell 23:22 Social Media Burnout 24:57 Imperfect Plant Based Balance 26:01 Where To Follow Chuck 27:03 Final Thanks And Goodbye

PlantWhys Podcast host Ali Essig interviews plant-based coach Maxime Sigouin of Mavy Wellness, author of Forever Fit, who has helped nearly 1,300 clients through coaching and about 5,000 with his book and content. They discuss why successful change requires strong commitment, starting imperfectly, and avoiding perfectionism and “all-or-nothing” thinking. Maxime emphasizes sustainable training by meeting people at their level, progressing workouts to avoid plateaus, and building identity-based habits. For body recomposition and weight loss, he simplifies nutrition to calories and protein, prioritizing higher-protein plant foods (tofu, tempeh, legumes, grains) and using practical meal structures and tracking options (meal plans, guidelines, or food tracking). They address emotional eating, flexibility (“win the next meal/workout”), over-exercising, menopause patience, and Maxim’s journey to veganism, including caregiving for a partner with cancer and how it shaped his business. FREE GUIDES:  Fridge and Pantry Guide: https://www.plantwhys.com/Fridge-and-Pantry-Guide   How Not to Die Cliff Notes: https://www.plantwhys.com/signup-cliffnotes  Free one week meal guide: https://www.plantwhys.com/free-1-week-meal-guide-sign-up-1  Free Guide: How to Ease into Eating More Plants: https://www.plantwhys.com/plantwhys-2-0   MINI COURSES:  Ten Minute Tank Top Arms: https://www.plantwhys.com/offers/2KjPzp87/checkout  How to Lose Two Pounds in One Week Mini-Course: https://www.plantwhys.com/how-to-lose-2-pounds-in-one-week-1  Strong Core, Happy Gut Mini Course: https://www.plantwhys.com/offers/V4bwWus5/checkout  Plant-Based Pathway Mini-Course: https://www.plantwhys.com/offers/9THuNFBP/checkout FREE TRIALS:  One Month Free inside our PlantWhys Membership: https://www.plantwhys.com/offers/jYZNxfAq/checkout  One Month Free to our Meal Plan Subscription: https://www.plantwhys.com/offers/oDm6uR2J/checkout   00:00 Welcome and Guest Intro 00:35 Maxime Background and Clients 01:53 Commitment Drives Success 03:37 Perfectionism and Starting Small 05:08 Weight Loss Strategy Basics 06:47 Protein Priorities Plant Based 09:24 Processed Proteins and Smoothies 10:40 Beginner Strength Training Plan 12:44 Emotional Eating and Flexibility 15:32 Tracking Calories Without Obsession 18:29 Owning Your Results 18:53 Menopause Weight Loss Reality 20:05 Patience Over Perfection 20:22 Timelines As Motivation 22:50 Fit Identity Habits 24:20 Simple Food Choices 25:50 Wellness Without Obsession 27:39 How Much Training Is Enough 30:34 Plant Based Origin Story 32:31 Caregiving Loss And Purpose 34:17 Gratitude And Closing

Podcast host interviews nutrition scientist Dr. Christopher Gardner about the U.S. Dietary Guidelines process and how a 20-member volunteer advisory committee’s two years of work was dismissed, citing conflicts of interest and objections to using a health equity lens, then replaced by a nine-member group with ties to meat and dairy that promoted meat and whole-fat dairy. Gardner discusses why guidelines matter for school lunch and other safety-net programs, and critiques rhetoric around removing ultra-processed foods without added funding and industry changes. He shares microbiome research emphasizing higher fiber intake (beans, peas, lentils, fruits, vegetables, whole grains) and fermented foods, including a pregnancy study following children to age five. He addresses protein concerns, noting protein isn’t a U.S. nutrient of concern, plants contain all amino acids, and resistance training matters more than extra protein. He promotes his upcoming book, “Food Sense,” and mentions Netflix’s “You Are What You Eat.” 00:00 Meet Dr Gardner 01:04 How Guidelines Are Made 02:55 Politics And Pushback 04:49 Conflicts And Committee Swap 06:25 Health Equity Controversy 11:44 Dairy In The Guidelines 14:24 School Lunch And Ultra Processed 16:42 Michelle Obama Era Reforms 17:06 Fixing School Lunches 18:45 Microbiome Fiber Basics 20:04 Fermented Foods Study 22:03 Legumes Explained 23:56 Legumes and Soil Health 24:42 Protein Myths and Muscle 25:02 Nutrients of Concern 29:36 Calcium Vitamin D Debate 31:05 Book and Documentary Wrap

FREE GUIDES: Fridge and Pantry Guide: https://www.plantwhys.com/Fridge-and-Pantry-Guide How Not to Die Cliff Notes: https://www.plantwhys.com/signup-cliffnotes Free one week meal guide: https://www.plantwhys.com/free-1-week-meal-guide-sign-up-1 Free Guide: How to Ease into Eating More Plants: https://www.plantwhys.com/plantwhys-2-0 MINI COURSES: Ten Minute Tank Top Arms: https://www.plantwhys.com/offers/2KjPzp87/checkout How to Lose Two Pounds in One Week Mini-Course: https://www.plantwhys.com/how-to-lose-2-pounds-in-one-week-1 Strong Core, Happy Gut Mini Course: https://www.plantwhys.com/offers/V4bwWus5/checkout Plant-Based Pathway Mini-Course: https://www.plantwhys.com/offers/9THuNFBP/checkout FREE TRIALS: One Month Free inside our PlantWhys Membership: https://www.plantwhys.com/offers/jYZNxfAq/checkout One Month Free to our Meal Plan Subscription: https://www.plantwhys.com/offers/oDm6uR2J/checkout    00:00 Welcome and Topic Setup 01:06 JAMA Study Overview 02:18 Key Findings and Why It Matters 03:09 How Anti Inflammatory Eating Works 05:13 Defining the Eating Pattern 06:28 Water vs Gasoline Foods 09:13 Build Your Plate Basics 09:54 Beans Whole Grains Nuts Seeds 12:16 Meat Fish and Mediterranean Clarified 15:06 High Impact Swaps to Start 19:13 Fiber Gut Brain and Lifestyle Keys 22:14 Processed Food Spectrum Rule 23:14 Personal Note and Saturated Fat 24:38 Wrap Up Resources and Next Episode 25:31 Final Outro and Where to Follow

Join the PlantWhys membership here! https://www.plantwhys.com/collective  Free strength-training workout outline at www.plantwhys.com/workout 00:00 Workshop Repost Intro 00:57 Class Goals and Q&A 04:07 Why Effort Isn’t Showing 05:55 Growth Needs Structure 08:49 Element One Focus 12:30 Nutrition Cardio Weights 16:20 Progressive Overload Basics 19:31 Train Smart and Recover 22:05 Common Workout Mistakes 24:59 Protein Targets Explained 27:18 Cardio and TDEE Levers 34:00 Cardio Zones and Visceral Fat 38:45 Menopause and HIIT Question 39:02 HIIT Limits and Cortisol 40:14 SIT for Muscle Building 41:30 Recovery as Growth Driver 43:14 Fat Loss vs Build Phases 45:14 Realistic Muscle Gain Rates 46:25 PlantWhys Program Overview 54:29 Membership Pricing and Bonuses 01:06:46 Workout Outline and Q&A 01:10:29 Pilates Modifications and Injuries 01:15:34 Final Wrap and Next Steps

FREE GUIDES: Fridge and Pantry Guide: https://www.plantwhys.com/Fridge-and-Pantry-Guide How Not to Die Cliff Notes: https://www.plantwhys.com/signup-cliffnotes Free one week meal guide: https://www.plantwhys.com/free-1-week-meal-guide-sign-up-1 Free Guide: How to Ease into Eating More Plants: https://www.plantwhys.com/plantwhys-2-0 MINI COURSES: Ten Minute Tank Top Arms: https://www.plantwhys.com/offers/2KjPzp87/checkout How to Lose Two Pounds in One Week Mini-Course: https://www.plantwhys.com/how-to-lose-2-pounds-in-one-week- 1 Strong Core, Happy Gut Mini Course: https://www.plantwhys.com/offers/V4bwWus5/checkout Plant-Based Pathway Mini-Course: https://www.plantwhys.com/offers/9THuNFBP/checkout FREE TRIALS: One Month Free inside our PlantWhys Membership: https://www.plantwhys.com/offers/jYZNxfAq/checkout One Month Free to our Meal Plan Subscription: https://www.plantwhys.com/offers/oDm6uR2J/checkout After two friends are diagnosed with prediabetes and ask for help, the host shares five first steps for improving blood sugar without immediately going 100% plant-based or low carb. The top priority is adding fiber—especially beans and whole grains—with a goal like 1/2 cup beans daily; studies cited show better blood sugar and cholesterol outcomes versus simply cutting calories, and legumes provide a “lentil effect” lasting about 24 hours. Next is cutting saturated fat (often from cheese, butter, cream, fatty meats, and some coconut-based foods) because it worsens insulin resistance; practical swaps include olive oil, cashew cream, and lower-saturated-fat options. The third lever is movement, particularly 10–15 minute walks after meals plus strength training. Fourth is building meals around a balanced plate (fruit, vegetable, whole grain/potato, and a lower-saturated-fat protein). Fifth is changing the home environment by not buying packaged snacks and making treats occasional outings. 00:00 Prediabetes Wake Up Call 00:39 First Steps Overview 01:27 Add Fiber First 02:00 Beans And Lentil Effect 03:23 Fiber Targets And Carbs 06:19 Saturated Fat Matters 07:31 Cut Cheese And Butter 11:48 Insulin Resistance Explained 12:28 Swap Meats For Plants 14:50 Exercise After Meals 16:23 Strength Training Bonus 16:53 Strength App and Arms 17:23 Workout Structure Basics 17:51 Post Meal Movement 18:24 Exercise as Therapy 20:22 PlantWise Plate Method 22:24 Make Healthy Easy 25:27 Prediabetes Mindset Reset 26:51 Five Step Recap 28:18 Keep It Simple 30:07 Closing Encouragement

FREE GUIDES: Fridge and Pantry Guide: https://www.plantwhys.com/Fridge-and-Pantry-Guide How Not to Die Cliff Notes: https://www.plantwhys.com/signup-cliffnotes Free one week meal guide: https://www.plantwhys.com/free-1-week-meal-guide-sign-up-1 Free Guide: How to Ease into Eating More Plants: https://www.plantwhys.com/plantwhys-2-0 MINI COURSES: Ten Minute Tank Top Arms: https://www.plantwhys.com/offers/2KjPzp87/checkout How to Lose Two Pounds in One Week Mini-Course: https://www.plantwhys.com/how-to-lose-2-pounds-in-one-week-1 Strong Core, Happy Gut Mini Course: https://www.plantwhys.com/offers/V4bwWus5/checkout Plant-Based Pathway Mini-Course: https://www.plantwhys.com/offers/9THuNFBP/checkout FREE TRIALS: One Month Free inside our PlantWhys Membership: https://www.plantwhys.com/offers/jYZNxfAq/checkout One Month Free to our Meal Plan Subscription: https://www.plantwhys.com/offers/oDm6uR2J/checkout Why is it so hard to stay consistent with healthy habits? If you've ever felt like you're constantly starting over on Monday, this episode is for you. Today I'm sharing the mindset and coaching tools I use with my clients to help them create lasting behavior change—without relying on perfection or endless willpower. You'll learn how to stop judging yourself, start gathering useful information, and make healthy habits feel realistic and sustainable. In this episode, you'll learn: ✅ Why awareness is the first step to lasting change ✅ How to audit your daily routines (sleep, meals, movement, stress, and screen time) ✅ The difference between pushing harder and creating space for joy and gratitude ✅ How to use the Stop • Start • Continue • Modify framework to improve your habits ✅ Why focusing on your wins ("gains") is more motivating than focusing on what's missing ("gaps") ✅ How to use an observation journal to understand your habits without guilt or shame ✅ The stair-stepping technique to reduce overwhelm and make progress one small step at a time ✅ Why lowering your expectations may actually help you reach your goals faster Timestamps 00:00 – Coaching class introduction 00:33 – Why journaling leads to real change 01:07 – Turning awareness into action 02:14 – Auditing your daily routines 03:32 – Finding balance between productivity and receiving 06:43 – Building discipline through joy 08:32 – Stop • Start • Continue • Modify 11:52 – Toward motivation: Focus on gains, not gaps 15:07 – Becoming a scientist of your own habits 20:38 – Stair-stepping your way through overwhelm 23:04 – Why smaller commitments create bigger results 25:57 – Key takeaways 27:26 – Join the PlantWhys Membership 29:02 – Final thoughts If you're looking for accountability, live coaching, plant-based nutrition guidance, Pilates classes, and a supportive community, I'd love to have you inside the PlantWhys Collective. One Month Free inside our PlantWhys Membership: https://www.plantwhys.com/offers/jYZNxfAq/checkout If you enjoyed this episode, don't forget to like, subscribe, and share it with someone who needs a fresh start.  

If you've ever wondered whether you should toss an electrolyte packet into your water bottle every day, this episode is for you. In This Episode: What electrolytes are and why they're essential for your body The five main electrolytes and the role each one plays Why most people don't need electrolyte supplements When electrolyte drinks can actually be beneficial Why many sports drinks contain more sugar than most people need Natural food sources of electrolytes The simple "2-2-1" hydration rule Common signs and symptoms of dehydration FREE GUIDES: Fridge and Pantry Guide: https://www.plantwhys.com/Fridge-and-Pantry-Guide How Not to Die Cliff Notes: https://www.plantwhys.com/signup-cliffnotes Free one week meal guide: https://www.plantwhys.com/free-1-week-meal-guide-sign-up-1 Free Guide: How to Ease into Eating More Plants: https://www.plantwhys.com/plantwhys-2-0 MINI COURSES: Ten Minute Tank Top Arms: https://www.plantwhys.com/offers/2KjPzp87/checkout How to Lose Two Pounds in One Week Mini-Course: https://www.plantwhys.com/how-to-lose-2-pounds-in-one-week-1 Strong Core, Happy Gut Mini Course: https://www.plantwhys.com/offers/V4bwWus5/checkout Plant-Based Pathway Mini-Course: https://www.plantwhys.com/offers/9THuNFBP/checkout FREE TRIALS: One Month Free inside our PlantWhys Membership: https://www.plantwhys.com/offers/jYZNxfAq/checkout One Month Free to our Meal Plan Subscription: https://www.plantwhys.com/offers/oDm6uR2J/checkout   00:00 Heatwave Intro 00:45 Electrolyte Hype 01:53 Who Needs Them 02:49 What Electrolytes Do 03:30 When Supplements Matter 07:04 Sugar and Sports Drinks 07:59 Food Electrolyte Sources 09:45 Food First Breakdown 12:26 Hydration Before Workouts 15:34 Dehydration Warning Signs 16:23 Key Takeaways and Checklist 19:29 Wrap Up and Next Steps

Host Ali Essig interviews Dr. Neal Barnard, founder of the Physicians Committee for Responsible Medicine, about the International Conference on Nutrition and Medicine in Washington, D.C., which trains doctors to apply nutrition science in practice while serving healthy, tasty meals. Barnard shares how an autopsy job and learning about atherosclerosis led him from a meat-heavy upbringing to plant-based eating, and explains that type 2 diabetes is driven by fat buildup in liver and muscle cells that blocks insulin, so a low-fat vegan diet with minimal oils can rapidly improve blood sugar and reduce liver fat. He discusses benefits for hot flashes (low-fat plant-based plus soybeans), addresses soy safety, and explains why cheese is addictive and widely promoted. He offers tips for reluctant spouses, cholesterol-lowering foods, bone health basics, why eggs are high in cholesterol, practical meal ideas, his running/pushup routine, and highlights books including The Power Foods Diet and Your Body in Balance. 00:00 Podcast Intro and Guest 02:04 ICNM Conference Overview 04:41 Making Plant Based Practical 05:37 Barnard Origin Story 10:24 Diabetes and Carbs Explained 13:50 Low Fat Plant Based Protocol 17:34 Diabetes Reversal Case 18:52 Hot Flashes and Soy Study 22:34 Cheese Addiction and Dairy 27:22 Faith Ethics and Factory Farming 30:07 Winning Over a Reluctant Spouse 32:09 Mom Finally Goes Vegan 33:50 Lab Mixup Scare 34:16 Parents Go Vegan 35:11 Post It Persuasion 36:22 Stubborn Cholesterol Fixes 37:21 Calcium Bone Basics 39:07 Eggs And Alternatives 40:51 Doctors Eat Plants 42:18 Barnard Daily Meals 46:50 Eating Out Anywhere 50:12 Exercise And Mindset 52:35 Books Hormones Story 57:46 Final Thanks And Outro

Osteoporosis doesn't start when you're diagnosed—it begins years, even decades, earlier. The good news? There's so much you can do today to build stronger bones and reduce your risk of fractures later in life.  In this episode, I break down the biggest myths about bone health, explain why calcium alone isn't enough, and share the evidence-based nutrition and exercise strategies that truly help protect your bones as you age.   Resources mentioned:  Tank Top Arms strength program: https://www.plantwhys.com/offers/2KjPzp87/checkout  PlantWhys Membership: https://www.plantwhys.com/offers/Yrpo3LcK/checkout  Previous episode: My Husband's Stroke Story: https://www.youtube.com/watch?v=unPCLHj8DSo 00:00 Osteoporosis Matters Now 00:40 Vegan Cruise Announcement 01:46 Milk Myth Debunked 03:31 Bone Loss Starts Early 06:33 Calcium Beyond Supplements 07:21 Best Calcium Foods 09:24 Walking Is Not Enough 10:44 Strength Training Blueprint 16:27 Protein Supports Bones 18:51 Never Too Late 19:34 Key Nutrients And Supplements 22:25 Risk Factors And Fall Prevention 27:10 DEXA Scans And T Scores 31:05 Final Motivation And Next Steps

$10 Trial of the PlantWhys Membership: https://www.plantwhys.com/offers/AsLsmm2N/checkout If your cholesterol is creeping up, where should you start? In this episode, I share the exact evidence-based strategies I would use to lower my LDL naturally. We discuss: • The Portfolio Diet and why it is one of the most powerful eating patterns for lowering cholesterol• The best plant protein swaps, including beans, tofu, soy milk, and tempeh• How soluble fiber from beans, oats, barley, and psyllium helps lower LDL• Why nuts, seeds, and plant sterols deserve a place in your daily routine• The importance of reducing saturated fat from foods like butter, cheese, and cream• The role of weight loss, aerobic exercise, and strength training in improving heart health• My thoughts on eggs and cholesterol based on the latest research If I had high cholesterol, these are the exact steps I would take—and they may be simpler than you think. 00:00 What Lowers Cholesterol 00:37 PlantWhys Membership 02:49 Why Cholesterol Rises 03:41 Portfolio Diet Basics 08:37 Swap In Plant Proteins 11:05 Nuts Seeds Soluble Fiber 13:31 Plant Sterols Saturated Fat 18:44 Best Levers Recap 21:30 Eggs Dairy Weight Loss 23:59 Exercise That Helps 27:55 Wrap Up Next Steps

Interviewing Dr. Michael Greger has been on my bucket list for years. His book How Not to Die changed the way I think about food and health, so sitting down with him for this conversation was a true honor. In this interview, we discuss: • What Dr. Greger actually eats while traveling • The truth about protein and strength training • What "eat meat sparingly" really means • The best foods for longevity • High cholesterol on a plant-based diet • Osteoporosis and calcium without dairy • Fiber, gut health, and beans • Tips for raising healthy eaters Plus, Dr. Greger shares his surprising daily exercise routine and answers some of the most common nutrition questions I hear from women. 00:00 Dream Interview Setup 01:36 Meet Dr Greger 02:48 Eating On The Road 07:07 Faith And Food Wisdom 09:24 How Much Meat Is Sparing 10:26 Family Pushback Strategies 12:25 Healthiest Animal Options 13:56 Emergency Food Storage 15:19 Top Three Foods To Add 15:53 Cancer Keto Question 16:42 Autoimmune And Soy Myths 18:11 Osteoporosis Calcium Basics 18:59 Protein And Strength Training 22:26 Fiber Limits And Gut Adaptation 24:56 High LDL On Plant Based 26:55 Kids And Healthy Eating 29:14 Guilty Pleasures Farewell 29:48 Host Wrap Up And Thanks

The 2027 Holistic Holiday at Sea vegan cruise, if you mention PlantWhys you will get $100 off! https://holisticholidayatsea.com/   18 Easy Ways to add more plants: https://www.plantwhys.com/plantwhys-2-0  How to Lose Two Pounds in One Week Mini-Course: https://www.plantwhys.com/how-to-lose-2-pounds-in-one-week-1 Strong Core, Happy Gut Mini-Course: https://www.plantwhys.com/strong-core-happy-gut-workshop-1 Watch this next: https://www.youtube.com/watch?v=9adNV8CLZnY&t=3s  PlantWhys Youtube Channel: https://www.youtube.com/channel/UCGrQa7v7G9e2m61DAT6UKKA Show Notes: What happens when you stop taking Ozempic or other GLP-1 medications?  In this episode, Ali dives into the science behind GLP-1 weight loss drugs, why many people regain weight after stopping them, and the habits that matter most for long-term success.   You'll learn:  • Why GLP-1s are a tool—not a magic pill  • The surprising role of fiber in managing hunger and food noise  • How much protein you actually need  • Why strength training is non-negotiable while losing weight  • The biggest mistake people make when coming off these medications  • How to build habits that help you keep the weight off for good   Whether you're considering a GLP-1, currently taking one, or simply want sustainable weight loss, this episode will help you focus on what really matters. 00:00 Cruise Announcement 00:47 GLP-1 Safety Overview 01:41 Rebound Weight Risks 02:41 Momentum Habit Mindset 03:21 Eat for Fiber Protein 04:30 Protein Targets Explained 06:48 Fiber Goals Beans 07:58 Exercise Strength Training 09:10 Taper Off Manage Stress 10:10 Food Noise Beans Strategy 11:08 Wrap Up Next Steps

Ali interviews Jenedy Paige, a professional oil painter and American Ninja Warrior athlete, about how her path unfolded through faith, hard work, and consistency. Jenedy explains she discovered art senior year after moving to Colorado, where an art teacher taught her to communicate emotion; she then studied at BYU-Idaho, worked intensely to catch up, and kept painting. She describes starting Ninja at 34 after indoor bouldering sparked her interest, feeling prompted to apply to American Ninja Warrior, training with teens, and competing each season since 2019 (with 2020 canceled due to COVID). Jenedy shares how losing her son reshaped her life, with painting and running helping her process grief, and discusses reframing “questions” as quests and “problems” as forward-moving prompts that intensify prayer. She outlines devotional practices (journaling, prayer, inspirational reading), identity rooted in being a child of God, spiritual connections to fitness, and practical advice on long-term, consistent health habits and moderation, plus where to follow her work and her upcoming June NBC season. Follow Jenedy's Instagram Here: https://www.instagram.com/jenedypaige/?hl=en  Or check out her art here: https://jenedypaige.com/ 00:00 Meet Jenedy Paige 01:21 Art Origin Story 03:47 Ninja Warrior Calling 06:05 Grief Through Art Fitness 09:26 Quest In Questions 12:22 Falling Forward Mindset 15:48 Celebrate Small Wins 17:19 Identity And Limitlessness 19:04 Daily Devotional Practice 21:35 Journaling In Mom Life 22:05 Journaling Between Moments 22:43 Make Journals Creative 23:08 Stop Editing Yourself 24:16 Preserving Journals For Family 25:28 Phone Notes Versus Paper 25:50 Body And Spirit Connection 29:25 Temple Takes Time 30:33 Diet Changes That Work 32:41 Moderation Versus Strict 33:51 Healthy Treat Alternatives 35:32 Pray Over Your Goals 38:35 Where To Follow Jenedy 38:55 Ninja Warrior And Goodbye

Podcast listeners get 30% off for a limited time to the retreat recordings with this link: https://www.plantwhys.com/offers/A7ps2qwz?coupon_code=2026 The host recaps the annual PlantWhys Retreat, where about 25 women attended workshops and workouts, and invites listeners to access the event recordings via a link. She shares “cliff notes” from her presentation, “The Obstacle Is the Way,” inspired by Ryan Holiday and stoicism, discussing why change is hard (citing the book Change or Die) and how obstacles can build character. Using Marcus Aurelius’s life and Meditations, she emphasizes controlling one’s response rather than external events and presents a three-part framework for overcoming obstacles: perception, action, and will. She applies these ideas to health, weight loss, emotional regulation, and persistence through failure, adding a religious perspective that Jesus can strengthen and help during challenges. She also highlights service, journaling exercises led by a life coach, and recommends related episodes on follow-through and weight loss. 00:00 PlantWhys Retreat Recap 01:11 Why Change Is Hard 02:53 Stoicism And Marcus 07:39 Obstacle Becomes Way 13:26 Perception Action Will 14:48 Rock Bottom Lessons 17:23 Victim To Victor 18:31 Astronauts Dont Panic 21:22 Think Like Scientist 22:52 Formula Step Two Action 24:10 What Action Really Is 24:52 Jesus Strength In Obstacles 25:29 Scripture Study With AI 26:59 Prayer And Rest 27:50 Ask God Then Move 28:45 Courage And Persistence 29:37 Failure Is Tuition 30:38 Discipline Of The Will 33:06 Acceptance And Love Fate 34:20 Choose Cheerfulness Now 36:07 Bigger Than Yourself 37:06 Lead By Serving Others 39:56 Retreat Resources And Next Steps

FREE GUIDES: Fridge and Pantry Guide: https://www.plantwhys.com/Fridge-and-Pantry-Guide How Not to Die Cliff Notes: https://www.plantwhys.com/signup-cliffnotes Free one week meal guide: https://www.plantwhys.com/free-1-week-meal-guide-sign-up-1 Free Guide: How to Ease into Eating More Plants: https://www.plantwhys.com/plantwhys-2-0 Ali Essig reflects on her grandmother’s difficult Alzheimer’s decline and, after DNA testing revealed she carries the APOE4 gene and researching brain health following her husband’s stroke, looks for practical ways to reduce risk without being a “perfect” vegan. She explains that small brain blood vessels are sensitive to oxidized fat and blood sugar spikes, then discusses findings from a decade-long study on the MIND diet (Mediterranean + DASH) showing brains can appear 2–2.5 years younger and memory-related decline may slow with greater adherence. Key foods emphasized are daily leafy greens, berries (especially blueberries), beans, whole grains, and nuts, while limiting fried foods, red meat, butter/cheese, sweets, and ultra-processed foods; a 10% increase in ultra-processed intake is cited as raising cognitive-disorder risk 16%. She links consistent sugary soda and spikes to brain damage and urges sustainable, long-term habits. 00:00 Why Brain Health Matters 00:43 Genes and Personal Risk 01:38 Progress Over Perfection 03:06 MIND Diet Explained 05:18 Foods That Protect Memory 07:10 Foods to Avoid 08:21 Processed Foods and Soda 10:55 Make It Sustainable 11:47 Blood Sugar and the Brain 12:50 Long Term Lifestyle Plan 14:16 Daily Habits Recap 15:43 Final Motivation and Goodbye

Podcast host Ali Essig interviews licensed marriage and family therapist and certified eating disorder specialist Amy Harman, who has 20 years’ experience treating eating disorders, body image concerns, anxiety, and depression (primarily teens and their parents). They discuss orthorexia as a rigid, health-fixated pattern that disrupts life and can fit within anorexia, and how practices like calorie/weight tracking, extreme exercise, and bodybuilding can become “slippery slopes” when they drive obsession, restriction, and impaired functioning. Harmon contrasts flexible routines with disordered responses (rumination, compensatory restriction, exercising when sick or against medical advice), emphasizes balancing physical and mental health, and highlights intuitive eating principles including “all foods fit” and “gentle nutrition.” Her tips include taking a break from rigid behaviors, adding foods rather than focusing on deprivation (e.g., plant-forward additions), avoiding weight as the primary goal, and taking evolving science “with a grain of salt.” Amy's website: http://Reflectwholenesstherapy.com 00:00 Meet Amy Harman 01:07 What Is Orthorexia 02:24 Tracking Calories Warning Signs 04:57 When Fitness Turns Toxic 08:17 Intuitive Eating Basics 10:44 Food Freedom In Real Life 12:41 Practical Steps To Loosen Rules 15:20 Weight Loss Myths And Longevity 16:37 Trusting Your Body Changes 21:16 Gentle Nutrition Mindset 23:37 Where To Find Amy 24:06 Closing Thanks

Yerba Mate (LivMate) Discount code: LIVYERBA26 that give you 20% off until July. Here is the link to my caffeine guide with all the amazon links: https://www.plantwhys.com/caffeine-guide Get two months free in the PlantWhys membership: https://www.plantwhys.com/offers/9ZQQPobv/checkout    00:00 Menopause Can Thrive 01:09 Hormones Run Everything 01:16 Estrogen Foods And Soy 04:34 Pelvic Floor Pilates 06:37 Vaginal Estrogen Options 07:31 Progesterone Sleep And Calm 12:14 Fiber Blood Sugar Balance 15:16 Testosterone Energy Libido 17:33 Cortisol Stress Signals 18:40 Caffeine and Cortisol 19:36 Better Morning Caffeine 20:49 Daily Stress Reset 22:22 Blood Sugar and Routine 22:45 Cortisol vs Testosterone 26:20 Exercise Without Overdoing 28:10 Adaptogens and Caffeine Swaps 29:47 Thyroid Support Basics 30:53 Supplements Food First 32:51 Self Care Over Resentment 35:33 Program Help and Wrap Up

 How to “feed” skin to reduce fine lines and wrinkles through nutrition, gut health, sun protection, and a simple topical routine. Helpful foods include antioxidant-rich plants, dark chocolate (70%+ cacao), healthy fats (nuts, seeds, oils, omega-3s), selenium (Brazil nuts), and zinc. She outlines a practical routine: PM cleanse (ideally double), retinol, moisturizer/oil; AM water rinse, vitamin C/E, moisturizer, and daily broad-spectrum sunscreen (preferably with zinc).  00:00 Feeding Your Skin 00:26 Botox Reality Check 01:53 Skin Starts Inside 03:36 Gut Skin Connection 06:02 Skin Microbiome Basics 06:59 Sugar Meat Aging 10:35 Dairy Alcohol Nicotine 12:26 Skin Friendly Foods 14:47 Antioxidants Explained 17:26 Plant Targets Fats 18:16 Omega 3 Supplement Picks 19:17 Selenium and Brazil Nuts 19:49 Protein Plants Balance 20:21 Skincare Vitamins Explained 23:50 Night Routine Cleanse 25:27 Retinol Options and Tips 28:08 Morning Vitamins Moisturizer 31:12 Sunscreen Rules and Exceptions 32:44 Wrap Up and Encouragement

If you’ve ever wondered… “Do my kids really need Gatorade, protein bars, or all these sports snacks?!” This episode is your answer. Today, I’m breaking down a simple, realistic nutrition approach for youth athletes—especially for busy moms who want their kids to have steady energy, better performance, and strong, healthy bodies… without overcomplicating everything or relying on processed sports products. Because here’s the truth: 👉 Most young athletes are under-fueled, dehydrated, or relying on the wrong foods 👉 And it’s NOT because you’re doing anything wrong—you’ve just been given confusing advice 00:00 Youth Nutrition Reset 01:17 Busy Sports Mom Struggles 02:26 Ditch Packaged Sports Fuel 05:17 Plant Based Is Safe 05:44 Calories By Age Weight 07:15 Macros Carbs Protein Fat 11:18 Key Micronutrients 12:52 Hydration Basics 16:43 Sports Drinks Rules 20:55 How Much Water 23:57 Smart Snack Ideas 25:35 Supplements Warning 26:31 Simple Fueling Tips 28:24 Fiber Antioxidant Benefits 29:43 Wrap Up Encouragement

A few spots remain for the PlantWhys Lakeside Wellness Retreat (May 5–8, DC area), featuring plant-based meals, workshops on the science of change, Pilates, and a podcast-listener discount if you use the code BUNDLE: https://www.plantwhys.com/lakeside-wellness-retreat    “Forever chemicals” (PFAS) are everywhere right now—from headlines to social media—and it’s leaving a lot of people wondering:  👉 Should I be worried about my fruits and vegetables? 👉 Do I need to buy everything organic? 👉 Is my food even safe anymore?  In this episode, I break down the truth about PFAS on produce—without the fear, confusion, or extreme advice.  Because here’s the reality…  The biggest risk isn’t what most people think. 00:00 Retreat Invitation 01:54 Episode Topic PFAS 02:24 What Are PFAS 04:00 Health Risks Explained 04:44 Wash Produce Tips 06:00 Keep Eating Plants 06:44 Where PFAS Hide 10:18 Organic Buying Strategy 12:13 Realistic Exposure Goals 13:05 Fiber And Detox 15:56 Priority Action Steps 16:50 Final Takeaway

In this episode of Eat Meat Sparingly, Ali shares a powerful and practical conversation sparked by a simple question: “If we don’t serve ham for Easter… what do we eat instead?” That question opens the door to a deeper discussion about food, tradition, and what actually impacts our long-term health. Ali breaks down the hierarchy of animal products—what to reduce first, what matters most, and how to make simple, realistic changes without going to extremes. Join the PlantWhys Collective (our membership) if you need more help and support: https://www.plantwhys.com/collective or Checkout PlantWhys on Youtube for Recipe Ideas.  00:00 Spring Break Intro 00:24 Easter Ham Dilemma 01:47 Progress Not Perfection 03:09 Long Term Health Lens 04:38 Step One Processed Meats 08:36 Step Two Red Meat Risks 11:53 Step Three Cut the Cheese 15:29 Step Four Rethink Proteins 20:47 Faith Planet and Recipes 22:38 Easter Symbolism Wrap Up 23:28 Final Thanks and Resources

In this episode of Eat Meat Sparingly, Ali dives into a topic that often gets overlooked in the plant-based world: exercise—and what actually works.  While most people focus on food, the truth is that exercise plays a critical role in long-term health, strength, and longevity. And yet… most of us either overcomplicate it or ignore key pieces altogether.  Ali breaks down the current U.S. exercise guidelines in a way that’s simple, realistic, and actually doable—no extremes required.  Join The PlantWhys Collective (our membership): https://www.plantwhys.com/collective 00:00 Podcast Intro 00:05 Why Guidelines Fail 00:47 Exercise Focus Shift 02:34 Cardio Minutes Explained 03:13 Moderate vs Vigorous 05:22 Steps vs Real Cardio 06:19 Strength Training Basics 08:36 Progressive Overload 11:48 Build a Weekly Plan 13:58 NEAT Daily Movement 14:55 Body as a Temple 18:16 Kids Activity Targets 18:43 Stop Dieting Build Strength 20:08 Plant Wise Program Walkthrough 22:07 Join or Try Jump Challenge 24:46 Wrap Up and Outro

Host Ali Essig promotes the women-only, all–plant-based PlantWhys Lakeside Wellness Retreat (May 5–8 at Lake Anna, near Washington, DC) https://www.plantwhys.com/lakeside-wellness-retreat In this episode, Ali shares why weight loss is about so much more than calories, willpower, or “trying harder.” She talks about the surprising power of potatoes and beans for fullness, the lessons she sees women learning on their weight-loss journeys, and the 5 A’s framework that can help you stop starting over. This episode blends practical plant-based tips with mindset and spiritual insight to help you approach change with more compassion and clarity.  00:00 Welcome and Retreat Invite 00:05 Wellness Retreat Details 01:48 Potatoes for Breakfast 03:44 Simple Meals and Tofu Hacks 06:22 Plateau Fix with Beans 07:38 Gout Story and Weight Loss Mindset 09:47 Five Lessons Framework 12:51 Lesson One Awareness 15:12 Lesson Two Acceptance 18:31 Self Compassion Fuel 19:19 Five Step Framework 19:26 Allow The Urge 19:52 Create Seven Second Space 21:20 Food Urges Practice 23:05 Alignment With God 28:12 Pride From Below 30:58 Adjustment Not Drama 33:25 Scientist Not Dieter 34:06 Wrap Up And Next Steps

PlantWhys Healthy Habits Journal: https://amzn.to/3PBqZnV Host Ali Essig promotes the Plant Wise “Healthy Habits Made Simple” six-week tracking journal and introduces an episode on why people struggle to act on health knowledge. She explains that most people get stuck between contemplation and action, shares coaching and Pilates examples about actions over words, and recounts Teen Line training emphasizing listening and drawing answers from others rather than telling them what to do. Ali teaches “better questions” by replacing broad “why” questions with specific “how,” “what,” and “who” prompts, and recommends shifting language from “should” to “could” to “I can” and “I can because.” She outlines stages of competence and three change levers—belief, emotional urgency, and simplicity—adding personal examples about moving stress and fatigue and encouraging 1% improvements, the Plant Wise plate, and membership support. 00:00 Welcome and Journal Plug 01:45 Why Change Feels Hard 03:11 Client Story Knowing vs Doing 04:21 Monkey See Monkey Do Lesson 05:41 Teen Line and Listening Skills 08:35 Ask Better Questions 10:04 How What Who Framework 11:46 Stages of Change Explained 13:04 Mistakes Pressure and Emotional Load 15:47 Should To Could 16:13 Could To I Can 16:46 I Can Because Why 17:43 Belief Lever 18:07 Steady Pilot Joy 21:44 Emotional Urgency 23:10 Simplicity And Momentum 25:31 One Percent Better 27:28 Unconscious Competence 28:44 Get Support Membership 30:15 Final Encouragement Outro

The host critiques an interview titled “We’re Getting the Word of Wisdom Wrong” featuring BYU metabolic scientist Dr. Benjamin Bikman, arguing he has a predetermined anti-carb, pro-animal-protein agenda and selectively uses evidence and scripture. They dispute his claimed role in shaping U.S. dietary guidelines, emphasizing modern randomized trials and drug data supporting LDL as causal in atherosclerosis and showing saturated fat raises LDL, while refined carbs also harm metabolic health. The host defends Mediterranean and high-fiber, whole-food plant-based patterns as improving insulin resistance while lowering LDL, and challenges Bikman’s dismissal of fiber and plant protein. They rebut his claims that veganism is “satanic,” environmentally naive, or inherently harmful, citing environmental impacts of beef and studies and statements supporting well-planned plant-based diets. The episode argues D&C 89 repeatedly endorses sparing meat use and urges nonjudgment about dietary choices. 00:00 Why This Episode 00:18 Bickman Background 01:13 Guidelines Bias Claims 03:10 Seven Countries Debate 05:45 LDL Causality Evidence 07:30 Refined Carbs Nuance 09:29 Mediterranean Diet Proof 12:58 Insulin Resistance Limits 17:51 Men Women Food Lens 20:07 Muscle And Glucose 21:12 Three Rules Breakdown 22:55 Carbs Fiber Defense 25:33 Plant Protein Reality 27:17 Fat Types Matter 30:03 Word Of Wisdom Setup 30:36 DNC 89 Meat Verse 32:57 No Official WoW Diet 34:12 DNC 89 Meat and Grains 36:40 Season Thereof Context 39:43 Judgment and Worthiness 42:01 Timothy and Romans 14 47:08 Veganism and Environment 53:52 DNC 49 and Personal Revelation 58:26 Priestcraft and Final Takeaways 01:01:43 Closing Thoughts

Join the membership here: www.plantwhys.com/collective One month free in the meal plan: https://www.plantwhys.com/offers/oDm6uR2J/checkout In a workshop for women eating plant-based without desired weight loss, the speaker explains that plant-based works but progress may stall without three shifts: addressing stress and emotions with self-compassion and completing the stress cycle (movement, breathing, and positive social interaction), following a strategic strength-training plan with progressive overload plus adequate rest and sleep, and eating adequate protein while taking a moderate, nuanced approach to sugar and fat. She shares her family’s story of adopting a mostly whole-food plant-based diet after her husband’s 2019 stroke and notes he later lost an additional 20 pounds by adding structured cardio and strength training. She discusses phases of plant-based weight loss, fiber benefits, added sugar guidelines, protein targets (about 20g per meal for women, 30g for men), and offers PlantWise membership details, bonuses, a free month of meal planning, and a Q&A covering fats, lipids, diabetes/PCOS, menopause, and training specifics. 00:00 Why Plant Based Stalls 00:55 Workshop Setup and Free Gift 01:54 Her Story and Plantwhys 03:56 Which Phase Are You 05:16 Plant Based Basics Refresher 12:32 Shift One Stress and Emotions 14:47 Complete the Stress Cycle 22:38 Shift Two Strength Training 29:04 Train Smarter Not Harder 34:23 Shift Three Sugar and Protein 40:56 How Much Protein to Eat 44:00 Making It Simple With Plates 44:30 Weight Loss Symphony 45:06 Three Key Shifts 45:47 Member Success Stories 46:50 Think One Year Ahead 48:07 Collective Membership Offer 49:25 Community Support Features 50:45 Core Pelvic Floor Strength 53:57 Emotional Eating Reset 58:51 Bonuses Pricing Signup 01:03:40 Live Q&A Nutrition Fitness 01:11:22 Metabolic Fat Sugar Rules 01:18:58 Menopause Thyroid Guidance 01:22:01 Final Links and Wrap Up

Check out the PlantWhys Membership Here: https://www.plantwhys.com/collective Grab the PlantWhys Food Journal Here: https://amzn.to/3OkyQ94  00:00 Welcome + PlantWhys Membership: What’s Coming in March & April 00:17 March Focus: Emotional Eating, Embodiment & Letting Feelings Pass 01:32 April Focus: Strength Training Basics (Progressive Overload for Real People) 02:46 How to Join + What You Get Inside the Membership (Calls, Cooking, Community) 03:38 Episode Theme: Consistency Beats Fast Weight Loss 04:19 Weight Loss Shots & Surgery: Don’t Skip the Inner Work 06:10 Why Consistency Feels ‘Boring’—And How It Changes Your Identity 07:32 The Long-Game Habits: Veggies First, Protein, Beans, Movement & Core Repair 09:24 Real Life Check-In: Moving Stress, Sleep, and the Unsexy Basics That Work 11:09 Identity Shift + The 40-Day Habit Ramp (4 Habits, Then Add More Weekly) 12:14 New on Amazon: Healthy Habits Made Simple Journal + Why She’s Using It 14:09 Week-by-Week Habit Plan (Weeks 1–6): Food, Water, Steps, Sleep, Mindset 17:16 Join the Challenge: Accountability, Instagram Updates, and Losing 5 Pounds Kindly 19:01 Perennials vs Annuals: A Weight Loss Metaphor for Lasting Results 21:36 Wrap-Up + Where to Get More Help (Membership + YouTube)

Link to the PlantWhys Retreat: https://www.plantwhys.com/lakeside-wellness-retreat In this episode, the host shares her recent experiences of moving to a new home and the emotional, physical, and mental challenges that accompany such a transition. She highlights the upcoming Plant Wise Retreat, a women's only event focused on plant-based recipes and overall wellness. She draws parallels between moving and transitioning to a plant-based diet, emphasizing planning for opposition and accepting the 'messy middle.' The episode offers practical advice, personal anecdotes, and encouragement for those undergoing any significant life changes. 00:00 Introduction to the Plant Wise Retreat 01:11 Moving to a New Home: The Emotional Toll 03:47 Adjusting to New Routines and Environments 04:42 Relating Moving Challenges to Plant-Based Eating 07:46 Navigating the Messy Middle of Transitions 14:11 Practical Tips for Plant-Based Transitions 19:08 Embracing Imperfection and Planning for Opposition 21:27 Conclusion: Embracing the Messy Middle

In this episode of Eat Meat Sparingly, host Ali Essig welcomes Amanda Wilkinson, who shares her deeply personal and transformative journey through grief following the loss of her two children. Amanda discusses how she coped with her profound losses, initially using food as a coping mechanism, which led to negative health spirals. Learning from her experiences, she shares how shifting to a whole food diet and rigorous self-care routine, including weightlifting and proper nutrition, empowered her to improve her physical and mental health. Amanda emphasizes the importance of self-nurturing and offers practical advice on staying consistent with healthy habits, making self-care a sustainable lifestyle choice even through the toughest times. 00:00 Introduction and Special Guest Announcement 00:37 Amanda's Story: Coping with Unexpected Loss 01:51 A Mother's Grief: Turning to Food for Comfort 03:28 A Second Tragedy: Daughter's Life-Altering Injury 05:28 The Journey to Healing: From Grief to Health 08:24 Transformative Changes: Embracing a Healthier Lifestyle 11:41 The Power of Nutrition and Exercise 16:23 Finding Strength in Adversity 19:16 The Sugar and Caffeine Routine 19:54 Prepping Healthy Meals 20:52 The Impact of Clean Eating 23:17 Empowerment Through Progressive Overload 24:33 Finding What Works for You 26:01 The Importance of Investing in Yourself 27:30 Starting a New Chapter After Loss 31:58 Balancing Grief and Joy 34:02 Conclusion and Resources

In this episode, sponsored by the Plant Wise Lakeside Wellness Retreat: https://www.plantwhys.com/lakeside-wellness-retreat Ali demystifies mitochondria, commonly known as the powerhouse of the cell. The episode discusses the importance of mitochondria for overall health, including their role in energy production, metabolic function, and disease resistance. Contrary to popular biohacking trends like fasting and cold exposure, the host emphasizes the role of nourishing mitochondria with polyphenol-rich foods found in a plant-based diet. Key insights include the benefits of soybeans, dark chocolate, red grapes, beets, and leafy greens for mitochondrial health. The episode concludes with practical advice on maintaining a balanced diet and lifestyle to support optimal mitochondrial function and overall well-being. 00:00 Introduction and Sponsor Message 01:03 Mitochondria for Dummies: Why It Matters 01:27 Common Misconceptions and Trends 02:52 Understanding Mitochondria: The Basics 04:13 How to Boost Mitochondrial Health 09:06 The Role of Diet in Mitochondrial Health 11:58 Polyphenols: The Secret to Mitochondrial Nourishment 19:08 Practical Tips for Mitochondrial Health 29:45 Conclusion and Final Thoughts

PlantWhys Retreat info: https://www.plantwhys.com/lakeside-wellness-retreat Use the code JANUARY during the month of January to save 15%. There are just a couple rooms left! In this episode of the 'Eat Meat Sparingly: A Word of Wisdom' podcast, host Ali Essig delves into the Bible's perspective on plant-based eating versus meat consumption. Essig explains that while the Bible does not command vegetarianism or condemn responsible meat consumption, it strongly supports a plant-forward diet as God's original design. Drawing upon various biblical passages—including Genesis, Proverbs, and the teachings of Jesus—Essig emphasizes that reducing meat consumption can be spiritually formative, promoting compassion towards animals and simplicity over indulgence. She also highlights the importance of approaching dietary choices with curiosity rather than judgment, and shares personal experiences about the benefits of a plant-centric diet and potential challenges. Additionally, the episode is sponsored by the Plantwhys Women's Retreat, a wellness retreat focused on plant-based nutrition and holistic well-being. 00:00 Introduction and Sponsor Message 01:23 Exploring Biblical Perspectives on Plant-Based Eating 03:35 Genesis and God's Original Dietary Instructions 04:50 Permissibility and Restrictions on Meat Consumption 06:08 Spiritual Formation Through Plant-Based Diets 07:18 Personal Experiences and Reflections 12:45 Biblical Teachings on Compassion and Simplicity 23:51 Concluding Thoughts and Call to Action

In this episode of 'Eat Meat Sparingly, A Word of Wisdom Podcast', host Ali Essig is joined by her friend Elle and her sister-in-law Alyse to discuss plant-based eating. They explore various aspects of transitioning to a plant-based diet, focusing on the 90/10 approach rather than a strict all-or-nothing mindset. The conversation covers practical tips for managing family meals, handling social eating situations, and addressing common concerns such as variety, satiety, and cost. The episode aims to make plant-based eating more approachable and emphasizes the health benefits of incorporating more fruits, vegetables, and whole grains. Ali and Elise share their experiences and strategies to make this lifestyle sustainable and enjoyable. 00:00 Introduction to the Podcast 00:08 Discussing Plant-Based Eating 00:59 Flexibility in Diet Choices 02:16 Family and Plant-Based Diet 03:34 Variety and Convenience in Plant-Based Meals 05:23 Transitioning Kids to Plant-Based Diet 11:30 Balancing Cost and Quality 13:36 Satiation and Meal Planning 15:25 Finding Recipe Inspiration 16:30 Exploring Diverse Plant-Based Dishes 17:08 Navigating Restaurant Choices 20:03 Dealing with Social Situations and Judgments 22:31 Balancing Convenience and Health 24:50 Reflecting on Dietary Choices and Flexibility 28:57 Final Thoughts and Resources

In this episode of 'Eat Meat Sparingly, A Word of Wisdom' podcast, host Ali Essig shares a transformative dietary tip inspired by her friend Laura's journey towards healthier eating. Ali emphasizes the surprisingly simple yet effective health benefits of adding a can of beans to your daily diet. She discusses how beans aid weight loss, improve digestion, lower LDL cholesterol, and regulate blood sugar. Ali offers practical advice on integrating beans into your meals, managing digestive adjustments, and maintaining consistency. By demonstrating how beans can replace unhealthy options without stringent dietary restrictions, Ali positions this one small change as a powerful tool for long-term health improvements. 00:00 Introduction and Personal Story 01:54 The One Simple Change for Health 02:24 How to Incorporate Beans into Your Diet 03:52 Health Benefits of Beans 07:23 Blood Sugar and Insulin Response 15:49 Tips for Reducing Gas and Bloating 20:15 Practical Tips and Recipes 23:46 Top Reasons to Follow the Bean Diet 26:06 Conclusion and Final Thoughts

Join the PlantWhys Collective and learn more here: www.plantwhy.com/40 Our next cohort starts on Monday! In this episode of 'Eat Meat Sparingly: A Word of Wisdom podcast,' host Ali Essig shares insights from her transformative workshop titled 'Hormones, Protein, Stress—Oh My!'. Ali discusses the importance of balancing hormones, consuming adequate protein, and managing stress to improve overall well-being. Using a detailed story of her friend Laura’s struggles, Ali highlights how conventional wellness advice can be overly complex and proposes simpler, more effective plant-based solutions. She also introduces the Plant Wise Collective membership, which offers a 40-day Jumpstart program, live calls, meal plans, and community support to help members transition to a more plant-based diet. Listeners are encouraged to join the collective starting in January to experience the numerous benefits of this holistic program. 00:00 Introduction to Eat Meat Sparingly 01:05 Hormones, Protein, and Stress Workshop Overview 01:15 Laura's Story: A Real-Life Example 02:20 The Power of Simple Changes 02:59 Gifts and Resources for Attendees 04:53 Interactive Quiz: True or False 07:38 The Importance of Finding Your 'Why' 10:47 Understanding Your Health Journey 15:21 The Role of Telomeres in Health 16:03 Secret #1: It's Not Your Fault 19:25 The Greatest Threats to Our Health 21:11 The Power of Plants and Fiber 24:17 New Rules for a Healthier You 27:47 Balancing Protein and Fiber 37:32 Creating a Plant Wise Plate 39:28 The Importance of Fiber and Fruit 39:52 Keeping Mr. T Happy: A Balanced Approach 40:10 Seeing Through Mr. T Colored Glasses 40:38 Jana's Plant Wise Journey 41:04 Secret Number Three: The Key to Feeling Amazing 41:17 A Personal Story of Overcoming Hardship 42:17 The Power of Small Changes 43:47 The One Can of Beans Challenge 45:34 Understanding Stress and Its Impact on Health 47:00 The Importance of Community and Support 49:40 Introducing The Empowered By Plants Collective 51:40 Membership Benefits and Offer Details 57:05 Live Classes and Community Engagement 01:02:53 Final Q&A and Closing Remarks

In this episode of Eat Meat Sparingly - A Word of Wisdom podcast, host Ali Esig interviews Carolyn Cooper, founder of the Simply Align Method. They discuss Carolyn's journey to a plant-based lifestyle, including influences from her youth and key readings like John Robbins' 'Diet for a New America.' Carolyn also shares insights into how eating healthier enhances intuition and addresses mental, emotional, and spiritual well-being. They delve into energy work, discussing its benefits and practical applications in overcoming subconscious blocks related to diet, health, and personal goals. Carolyn emphasizes the importance of clearing energetic and emotional baggage for overall health and intuitive clarity. 00:00 Introduction and Guest Announcement 01:13 Carolyn's Journey to Plant-Based Living 04:39 Challenges and Adaptations in Plant-Based Diet 10:35 Energy Healing and Its Connection to Health 13:32 Generational Healing and Energy Work 20:06 Understanding Vibrations and Emotions 20:39 Feeling Stuck and Seeking Clarity 21:10 Practical Tips for Energy Release 22:55 Personal Experiences with Energy Work 30:20 The Power of Intuition and Plant-Based Eating 33:15 Connecting with Carolyn and Her Methods 36:35 Conclusion and Resources

In this episode of 'Eat Meat Sparingly,' host Ali Essig discusses the upcoming Plant Wise Jumpstart program, starting in January, which focuses on eating more plants and maintaining a balanced mindset. Ali shares insights from her recent family trip to Puerto Rico, highlighting the challenges and strategies of maintaining a plant-based diet while traveling. The core theme centers around self-compassion and gratitude, stressing the importance of how we talk to our bodies, especially during the holiday season. Drawing on the 1970s rabbit study and principles of psychoneuroimmunology, Ali emphasizes the need to replace self-criticism with gratitude to improve mental and physical health. Additionally, she outlines a daily practice to cultivate appreciation and thanks for our bodies, promoting nervous system regulation and overall well-being. 00:00 Introduction and Upcoming Jumpstart Program 01:26 Family Trip to Puerto Rico 02:05 Navigating Dietary Restrictions 04:22 The Rabbit Study and Inner Talk 07:41 The Power of Tone and Gratitude 16:36 Daily Practice for Gratitude 19:47 Conclusion and Program Invitation

In this special episode of 'Eat Meat Sparingly, A Word of Wisdom' podcast, host Ali Esig is joined by her husband Lincoln, as they celebrate a vacation in Puerto Rico. Lincoln candidly shares his personal account of experiencing a stroke at age 37, the subsequent medical confusion, and his journey to recovery. The episode delves into their transformative shift towards a plant-based diet, Lincoln's initial health struggles, and the substantial positive changes he experienced. Ali and Lincoln offer valuable insights and practical advice for individuals, especially men, who may be reluctant to adopt a plant-based lifestyle. The episode underscores the importance of adaptability, mutual support, and the long-term health benefits of dietary changes. 00:00 Introduction and Special Episode Announcement 00:50 Lincoln's Stroke Story Begins 02:55 The EMTs Arrive and Initial Diagnosis 05:14 Hospital Visits and Misdiagnoses 06:59 The Realization and Long-Term Effects 09:42 Diet and Lifestyle Changes Post-Stroke 16:04 Adjusting to a New Lifestyle 16:29 The Role of Food in Recovery 17:52 Transitioning to Plant-Based Diet 19:29 Challenges and Adaptations 21:23 Long-Term Benefits and Reflections 27:00 Advice for Others 29:54 Conclusion and Final Thoughts

In this episode, we delve into the profound connection between food and spirituality.. Ali explores the spiritual significance of food in religious contexts, particularly focusing on examples from Christian scriptures. Discussions about how food choices, such as plant-based diets versus meat consumption, impact our spiritual sensitivity, emotional well-being, and physical health are highlighted. The host emphasizes the importance of mindful eating, gratitude, and the potential spiritual benefits of consuming less meat and more plant-based foods. Practical advice on mitigating health risks from meat consumption is also provided, alongside an invitation to approach food with compassion and reduced judgment towards others' dietary choices. Plantwhys women's retreat info: https://www.plantwhys.com/lakeside-wellness-retreat 00:00 Introduction and Retreat Announcement 00:41 The Spirituality of Food 01:10 Historical and Religious Perspectives on Food 05:51 Modern Food Practices and Their Spiritual Impact 07:26 The Benefits of a Plant-Based Diet 19:24 The Science Behind Plant-Based Nutrition 30:06 Conclusion and Invitation to Reflect

Grab our Black Friday Deal Here: https://www.plantwhys.com/course In this episode of Eat Meat Sparingly, Ali Essig shares insights from a workshop she conducted on avoiding holiday weight gain. Ali delves into mindful eating, the importance of behavioral changes for lasting results, and provides three essential shifts to ensure a healthier holiday season. Key topics include enjoying treats without overeating, feeling good in December through proper sleep and nutrition, and a survival plan for travel and parties. Ali also introduces the benefits of the PlantWhys program, offering a special Black Friday deal for lifetime access to her comprehensive course on plant-based living. 00:00 Introduction to Eat Meat Sparingly 01:06 Healthy Holiday Blueprint 05:11 Mindful Eating During Holidays 18:30 Feeling Good in December 32:01 Travel, Party, and Chaos Survival Plan 32:55 Exploring Adaptogens and Healthy Caffeine Alternatives 34:37 Understanding Hormones and Appetite 35:38 The Role of Insulin and Glucagon in Fat Storage 38:25 Holiday Survival Plan: Intermittent Fasting and Exercise 42:54 The Power of Self-Compassion and Heartline Meditation 48:50 Introducing the Empowered by Plant Signature Course 54:38 Q&A and Final Thoughts

In this powerhouse episode, Ali breaks down exactly what it takes to transition to a plant-based lifestyle, build real strength, and finally see results that last. This is NOT another “eat more protein” lecture — it’s the honest truth about what’s actually holding most women back from losing weight, building muscle, and feeling strong in their bodies. Ali shares: The dream that sparked her mission to help others transition to plant-based eating Why perfectionism keeps women stuck What the 90/10 Word of Wisdom–aligned approach really looks like Why building muscle takes longer than you think (and why that’s GOOD) The 3-phase PlantWhys transformation roadmap The biggest lies fitness influencers tell How to truly strength train (finally explained clearly!) What plant-based athletes actually eat How much protein you really need (and why most women overthink it) Why resistance training—not protein—is what builds muscle The exact fuel your body needs for endurance, HIIT, and strength training The shocking truth about under-fueling on a plant-based diet Pro tips for teens in sports, endurance athletes, and beginners When to use supplements like creatine, protein powder, or caffeine Why fiber + carbs = your athletic superpower How to use plant-based foods to reduce soreness, improve recovery, and boost performance Why December is the month to build strength (even through the holidays!) This episode is packed with science, real-life stories, and mindset shifts that will change how you approach health, nutrition, and training — forever. Links & Resources 🌱 Join the PlantWhys Membership (40-Day Jumpstart + Emotional Eating + Strength Training): www.plantwhys.com/collective  🍽️ Subscribe to Ali’s YouTube channel (easy vegan recipes your family will love): https://www.youtube.com/ ⁨@plantwhys⁩    🧠 Follow Ali on Instagram for daily plant-based inspo: www.instagram.com/PlantWhys 00:00 Introduction to Plant Wise 00:39 Challenges of Transitioning to a Plant-Based Diet 00:57 The 90/10 Approach to Plant-Based Eating 01:31 Phases of the Plant Wise Program 02:13 Strength Training and Fitness Influencers 03:15 The Importance of Progressive Overload 03:44 The Reality of Long-Term Change 05:42 Strength Training Month and Membership Promotion 07:00 Plant-Based Diet and Athletic Performance 08:41 Understanding Energy Pathways in Exercise 11:27 The Role of Rest and Recovery 13:05 Nutritional Needs for Athletes on a Plant-Based Diet 17:24 Protein Sources for Vegan Bodybuilders 19:09 Exploring Processed Meats and Protein Sources 19:29 Understanding Protein Needs and Leucine Importance 20:47 Calculating Your Optimal Protein Intake 23:27 The Role of Strength Training in Muscle Growth 24:46 Importance of Fat in a Plant-Based Diet 27:18 Micronutrients and Supplements for Athletes 33:21 Pre-Event Nutrition and Hydration Tips 34:09 Maximizing Performance During Athletic Events 35:22 Conclusion and Additional Resources

In today’s episode, Ali breaks down PCOS in a simple, faith-aligned, science-backed way. You’ll learn what PCOS actually is, why it’s so strongly connected to insulin resistance, and how a whole food, plant-based lifestyle can dramatically improve symptoms like irregular periods, fatigue, acne, weight gain, and inflammation. Ali explains: Why saturated fat is a major root cause of insulin resistance Why low-carb diets help short-term but harm your long-term health The 30/30/30 Rule for PCOS (fat, sugar, fiber) What foods help balance hormones naturally Why stress, sleep, and emotional healing matter just as much as diet How the PlantWhys Plate makes eating for PCOS simple and satisfying If you’re ready to improve your symptoms, balance hormones, lower inflammation, and finally feel better in your body, this episode gives you the exact starting point — without overwhelm. Want support transitioning to a plant-based lifestyle? Join the PlantWhys Membership for recipes, accountability, and the new Embodiment program. https://www.plantwhys.com 00:00 Introduction and Sponsor Message 01:32 Personal Health Update and Stress Management 03:25 Understanding PCOS: Symptoms and Diagnosis 05:01 Causes and Risks of PCOS 06:20 Managing PCOS Naturally: Diet and Lifestyle 07:31 Nutrition Tips for PCOS 08:45 The Role of Insulin and Fat in PCOS 11:48 Short-term vs Long-term Diet Solutions 15:19 Practical Dietary Guidelines for PCOS 27:21 Final Thoughts and Support Resources

Neuropathy and kidney failure are usually managed, not healed—often with medications, side effects, and a gradual decline. In this episode, Ali explains what actually drives nerve and kidney damage and shares a powerful case study of Kerry, a long-time type 2 diabetic who saw improvements by day four on a plant-centered diet. Learn how a Word of Wisdom–aligned approach can support the body in ways standard care often misses. What You’ll Learn • What neuropathy and kidney failure are and why symptom meds don’t address the root • Why saturated fat (not just carbs) plays a major role in blood sugar and nerve health • How fiber-rich plant foods support insulin sensitivity, blood pressure, cholesterol, and circulation • Kerry’s story: ER scare, dialysis warnings, foot ulcer… then weight down, energy up, meds reduced • Simple, faith-aligned shifts to eat meat sparingly and add more plants • How to meet loved ones with grace and help them create change that lasts Who This Helps • Neuropathy or chronic kidney disease • Type 2 diabetes or insulin resistance • High blood pressure or high LDL • Caregivers seeking gentle, faith-centered guidance Simple Swaps • Eggs/meat → tofu scramble, chickpea omelet, bean + veggie bowls, soy yogurt parfait • Regular salt → lite salt + potassium-rich foods (beans, potatoes, tomatoes, greens) • Animal protein → soy, beans, lentils, whole grains, nuts/seeds, greens, berries, citrus Key Takeaways • You can’t out-medicate a high saturated fat diet for nerve or kidney health. • Plant-forward eating supports blood sugar, blood pressure, cholesterol, and blood flow at the same time. • You don’t need perfection—small changes add up.  Mentioned in This Episode:  🛳 Holistic Holiday at Sea Vegan Cruise — Mention PlantWhys for a $50 onboard credit in the bookstore! https://holisticholidayatsea.com/a/plantwhys_/  💚 PlantWhys Membership — Learn how to lose weight, improve gut health, and lower disease risk through a plant-based lifestyle: www.plantwhys.com  📺 Ali’s YouTube Channel — Simple, family-friendly vegan recipes: PlantWhys on YouTube / @plantwhys 00:00 Introduction and Host Welcome 00:45 Sponsor Highlight: Holistic Holiday at Sea 02:04 Understanding Neuropathy and Kidney Failure 07:06 Carrie's Journey to Plant-Based Healing 12:40 The Science Behind Plant-Based Diets 15:59 Practical Tips for Adopting a Plant-Based Diet 23:55 The Power of Soy in Kidney Health 25:49 Encouragement and Final Thoughts

Are eggs actually healthy — or are we just cracking open old myths? 🥚 In this episode of Eat Meat Sparingly: A Word of Wisdom Podcast, Ali Essig dives deep into one of the most debated foods on the planet. You’ll discover what the latest science really says about cholesterol, hormones, heart disease, and cancer risk — plus who should probably skip eggs altogether (hint: it’s one-third of us 👀). Ali breaks it all down through the lens of faith, health, and compassion — including the ethical side of egg production that few people talk about. In This Episode: 🧬 Why eggs are both nutrient-dense and controversial 💛 The truth about cholesterol, hormones, and your liver’s natural balance ⚖️ Why saturated fat is a bigger deal than dietary cholesterol 🧠 What “hyper-responders” are — and how to know if you’re one 🚫 The surprising connection between eggs, cancer risk, and what else you eat 🐥 The hidden cruelty behind modern egg farming (and how to choose more ethically) 🌱 Practical, plant-based swaps for eggs — tofu scrambles, chickpea omelets, and beyond 💬 Ali’s personal take: when she does allow eggs and when she skips them Mentioned in This Episode: 🛳 Holistic Holiday at Sea Vegan Cruise — Mention PlantWhys for a $50 onboard credit in the bookstore! https://holisticholidayatsea.com/a/plantwhys_/ 💚 PlantWhys Membership — Learn how to lose weight, improve gut health, and lower disease risk through a plant-based lifestyle: www.plantwhys.com 📺 Ali’s YouTube Channel — Simple, family-friendly vegan recipes: PlantWhys on YouTube https://www.youtube.com/@plantwhys  00:00 Introduction and Sponsor Message 01:32 Exploring the Nutritional Value of Eggs 04:47 Eggs and Heart Health: The Cholesterol Debate 10:06 Eggs and Disease Risk: Diabetes and Cancer 17:32 Ethical Considerations of Egg Consumption 20:17 Practical Tips and Personal Insights 24:01 Conclusion and Final Thoughts

October is Breast Cancer Awareness Month — but awareness is only half the story. In this episode, Ali Essig (plant-based nutritionist and Pilates instructor) shares what most people are not talking about: breast cancer prevention. You’ll learn what science shows about food, hormones, stress, and emotional health — and how simple, everyday habits can radically lower your risk. Ali also opens up about her own health journey, the changes she’s made since going plant-based, and why she now believes that “an ounce of prevention is worth a lifetime of peace.” You’ll discover: 🌱 Why early detection isn’t enough — and what really drives prevention 🧠 How long breast cancer actually develops before detection (8–10 years!) 🥛 The surprising link between dairy, hormones, and breast cancer risk 🌸 The truth about soy — and why it’s your breast friend 🌾 How fiber, flaxseed, and broccoli sprouts fight cancer naturally 🔥 Why keto isn’t the answer — and what plant foods do instead ❤️ The emotional and energetic roots of breast cancer: resentment, over-giving, and self-neglect 💚 Practical ways to “build your body’s army” through food, forgiveness, and self-love If you’ve ever wondered what you can really do to protect yourself and the women you love, this episode will give you hope — and a plan. Resources Mentioned: Holistic Holiday at Sea (mention PlantWhys for $50 onboard credit) Amla Green for antioxidant support Previous episode: The Truth About Cheese That No One Is Talking About PlantWhys Membership & Signature Course → plantwhys.com  YouTube Channel → PlantWhys on YouTube  00:00 Introduction and Sponsor Message 01:02 Breast Cancer Awareness and Statistics 02:05 Breast Cancer Prevention: Diet and Lifestyle 05:28 The Role of Soy in Cancer Prevention 07:43 The Impact of Processed Meats and Sugar 13:01 Antioxidants and Cruciferous Vegetables 17:09 The Importance of Fiber 21:52 Emotional and Energetic Factors 26:14 Summary and Final Thoughts

In this eye-opening episode, Ali uncovers what’s really hiding behind our favorite comfort food—cheese. From the day her husband suffered a stroke to the moment she realized how dairy affects our hormones, this story is part personal transformation and part health revelation. You’ll learn why cheese is the #1 source of saturated fat in the American diet, how it influences your hormones, cancer risk, and menopause symptoms, and the science-backed reasons why swapping cheese for plants can dramatically change your health. In This Episode You’ll Learn 🧀 Why cheese feels so addictive (and how the dairy industry capitalized on that craving). 💔 What happened the day of Ali’s husband’s stroke and how it changed everything. 🩺 The surprising link between cheese, saturated fat, and heart disease. 🔥 How dairy hormones (estrogen, progesterone, IGF-1) affect breast and prostate cancer risk. 🌿 The truth about soy vs. dairy hormones—and why soy actually helps balance estrogen. ⚖️ Cheese and perimenopause: why cutting it out may reduce hot flashes, mood swings, and midsection weight gain. 🧘‍♀️ How to replace cheese in your favorite recipes (and still love your food). 🚫 The least healthy cheeses to ditch first—cream cheese, processed cheese, and spreads—and what’s safer if you’re not ready to go fully dairy-free. Key Takeaways Not all fat is created equal: saturated fat fuels disease, while plant fats protect you. Cheese isn’t a “whole food”—it’s ultra-processed and calorie-dense with little nutrition. Dairy hormones are bioidentical to human hormones, meaning your body reacts as if they were your own. Cutting out cheese helps balance hormones naturally, reduces inflammation, and can make menopause easier. Soy is not the enemy. It contains phytoestrogens—gentle, plant-based compounds that protect against hormone-related cancers. Resources & Links 📚 How Not to Die by Dr. Michael Greger 📚 Eat to Live by Dr. Joel Fuhrman 📚 The Cheese Trap by Dr. Neal Barnard 🛳️ Holistic Holiday at Sea Vegan Cruise –tell them PLANTWHYS sent you for a $50 onboard credit: https://holisticholidayatsea.com/a/plantwhys/ 🌿 Join the PlantWhys Membership: www.plantwhys.com  🍽️ Watch easy plant-based recipes on YouTube: PlantWhys 00:00 Introduction and Sponsor Message 00:57 Personal Story: A Stroke and a Sandwich 02:02 Transition to Plant-Based Diet 03:18 The Cheese Dilemma 05:32 Health Risks of Cheese 07:21 Healthier Cheese Alternatives 17:28 Hormones and Cheese 25:47 Soy vs. Dairy: The Estrogen Debate 29:31 Conclusion and Final Thoughts

In this inspiring episode of Eat Meat Sparingly: A Word of Wisdom Podcast, Ali Essig opens up about her first triathlon experience — from not knowing how to swim to crossing the finish line with confidence. She shares what it really takes to push past fear, self-doubt, and the sneaky ways we self-sabotage when chasing big goals. Through personal stories and faith-based reflection, Ali explores how adopting a growth mindset and leaning on others for help can transform your progress — in fitness, health, and life. You’ll also learn about powerful therapeutic tools like Cognitive Behavioral Therapy (CBT), Acceptance Commitment Therapy (ACT), and Internal Family Systems (IFS) — and how they can help you reframe your inner dialogue, overcome mental roadblocks, and finally get out of your own way. Whether you’re training for something big or just trying to stick with a new habit, this episode will remind you: you’re capable of more than you think. 00:00 Introduction to the Podcast 00:14 The Triathlon Journey Begins 01:11 Training and Challenges 02:59 Learning to Swim 05:11 The Importance of a Coach 11:45 The Triathlon Day 14:36 Overcoming Negative Voices 15:35 Faith-Based vs. Fear-Based Thoughts 16:08 Overcoming Dichotomous Thinking 16:42 Embracing a Growth Mindset 17:44 The Power of Identity: Being a Learner 20:33 Therapeutic Tools for Positive Change 21:01 Cognitive Behavioral Therapy Explained 23:30 Acceptance Commitment Therapy 25:26 Internal Family Systems Therapy 27:30 The Journey of Continuous Learning 30:48 Final Thoughts and Encouragement

Slides to my Presentation: Embodiment and the Divine Mother in the Word of Wisdom https://docs.google.com/presentation/d/1AijsKWrLo5InoycteHFDXublulv76UlB5LXupHHObrQ/edit?usp=sharing In this heartfelt episode of Eat Meat Sparingly: A Word of Wisdom Podcast, Ali Essig opens up about the phone call that changed her family’s life forever — the day her 37-year-old husband suffered a stroke. As a mother of six, Ali shares what it was like to face uncertainty, fear, and grief — and how that experience became the turning point that transformed not just her husband’s health, but her family’s entire understanding of the Word of Wisdom. Through prayer and study, Ali discovered deeper layers within this divine principle — lessons that go far beyond avoiding alcohol and coffee. She uncovers the often-overlooked scripture on eating meat sparingly and explores how it connects to both physical healing and Heavenly Mother. You’ll hear how her husband’s recovery became a living miracle after adopting a plant-focused diet — and how Ali came to see the Word of Wisdom as an invitation to a higher law of nourishment, compassion, and connection with the Divine Feminine. 00:00 Introduction and Personal Story 01:34 The Life-Changing Phone Call 04:20 Seeking Answers and Spiritual Guidance 04:56 Understanding the Word of Wisdom 07:20 The Ethical and Environmental Impact of Meat Consumption 10:03 Connecting the Word of Wisdom to Heavenly Mother 15:07 The Importance of Plant-Based Nutrition 19:07 Conclusion and Call to Action