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Published by Ali Essig
As a mother of six children, including twin baby boys, Ali found herself rushing to the emergency room with her 37 year old husband who had just suffered a stroke. After multiple tests, doctors found no clear answers and encouraged their family to eat a heart healthy diet by avoiding saturated fats, trans fats, cholesterol and to eat more fiber. Ali dived deep into the research and found that eating a plant-predominant diet would not only decrease her husband’s risk of stroke, but also decrease ALL types of chronic disease. She realized that the answer was in the Word of Wisdom the whole time. Now she wants to share with the world the benefits of eating less animal products and more plants.
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Ali interviews plant-based coach Vince Rountree, whom she met at the IC&M conference, about his journey into whole-food, plant-based nutrition and coaching. Vince explains that after a 2011 physical showed high cholesterol and blood pressure and he was told he’d need pills for life, he researched heart disease prevention, found Dr. Caldwell Esselstyn’s work, and went all-in; in six weeks his total cholesterol dropped from 240 to 132, LDL from 170 to 78, blood pressure improved, and he lost 20 pounds. He describes building a coaching business after feeling “called” to leave corporate marketing in 2015, primarily serving women in their 50s–70s while trying to reach more men. He shares gaining 20 pounds of muscle in his 60s without protein powder, his client-motivation approach of finding a “why that makes you cry,” advice for plant-based households with non-plant-based spouses, and a client story of Annie in Alaska who improved dramatically from stage five chronic kidney disease and type 2 diabetes. 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 Meet Vince Rountree 01:06 Health Scare Sparks Change 02:38 Finding Esselstyn’s Research 03:54 Six Weeks to Results 04:46 From Curiosity to Coaching 06:13 A Calling to Serve 07:53 Who He Helps Most 08:59 Building Muscle Plant Based 12:11 Motivation and The Why 14:21 Staying On Track While Traveling 15:16 Family as the Anchor 17:19 Household Support and Community 18:07 Spouse Support Strategy 19:07 Documentaries To Watch 20:32 Annie Kidney Comeback 24:31 Food Fixes Healthcare 25:33 How To Find Vince 28:02 Imposter Syndrome Talk 30:51 Community For Change 32:42 Final Thanks And Wrap
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
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Observed September 20, 2026.
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