The PlantWhys Podcast
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 Wi...
The Treat Trap: Why You're Not Losing Weight on a Plant-Based Diet
Grab the Plant-Based Weight Loss Starter Kit right here: https://www.plantwhys.com/plant-based-weight-loss-starter-kit
Learn more at www.plantwhys.com
00:00 Plant Based Plateau 01:13 The 90 10 Trap 02:49 Water Bottle Truth Talk 04:16 Three Tips Overview 04:34 Detach Emotion From Treats 06:24 Pick Treats That Help 08:57 21 Day Treat Fast 12:51 Why Less Works 18:09 Track Progress With Xs 20:58 Final Challenge And Wrap
Breast Cancer: What You Eat Matters More Than You Think
Caffeine guide mentioned: https://www.plantwhys.com/caffeine-guide
Join the PlantWhys membership: https://www.plantwhys.com/collective
00:00 Workshop Overview 02:00 Why Breast Cancer Matters 04:13 Cancer Timeline Explained 05:21 Tumor Stages and Angiogenesis 08:29 Lifestyle Risk Factors 11:06 HRT and Estrogen Risks 14:46 Inflammation and Oxidative Stress 17:16 Antioxidants and Amla 20:38 Animal Protein and IGF-1 22:54 Meat Risks and WHO Findings 25:41 Processed Foods vs Meat 29:37 Alcohol and Breast Cancer 30:38 Plant Based Cancer Defense 32:19 Soy Myths Debunked 37:11 Flax Crucifers and Berries 39:35 Cooking Meat Carcinogens 41:19 Plant Protein for Strength 41:44 Plant Protein Picks 42:19 Cancer Fighting Smoothies 42:50 Sleep Stress Relationships 43:21 Emotional Roots of Risk 44:33 Chef AJ Grief L...
Why Hot Girls Are Eating Peas (And Why You Should Too!)
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...
The #1 Food for Longevity (And Why Most People Aren’t Eating Enough)
Host Ali Essig shares research tracking nearly 800 adults over 70 in Japan, Sweden, Greece, and Australia showing beans were the only food group that consistently predicted longer life, with each additional 20 grams per day linked to about a 7–8% lower risk of dying during the study. She addresses common objections: gas (often improves after the first weeks; start with 1/4 cup daily, be consistent, try lentils or different beans, drain/rinse canned beans, and consider Beano), lectins (raw/undercooked kidney beans can cause severe illness but proper cooking or canned beans are safe), “too many carbs” (meta-analysis of 21 trials found modest additional weight...
The Most Underrated Habit of Highly Successful People
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...
Do I Love My Body? Dropping the Fig Leaves and Learning Embodied Stewardship
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...
What Everyone Gets Wrong About Plant-Based Eating
Host Ali Essig introduces the PlantWhys Podcast and busts common plant-based myths, explaining that “complete proteins” don’t need to be combined at each meal, protein needs for muscle gain are often overstated, and muscle can be built without meat through adequate total protein and progressive overload training. She shares practical ways to reach ~100g protein/day with smoothies, soy milk, protein powder, edamame puffs, and beans, and warns against relying on processed meats like turkey bacon/sausage due to colon cancer risk. She addresses soy and hormones, citing long use, population data, and moderate intake guidelines, and notes soy’s...
Vince Rountree: How a Plant-Based Diet Can Transform Your Health
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 tryi...
Hormones, Protein, and Stress: The PlantWhys Framework to Feel Like Yourself Again
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 M...
Stop Treating Your Body Like an Object to Fix
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?”...
Chuck Carroll’s Health Journey: Weight Loss, Plant-Based Eating, and a Major Setback
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 res...
The Truth About Protein, Fitness & Behavior Change | Maxime Sigouin
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...
Dr. Christopher Gardner on Dietary Guidelines Politics, Fiber, Fermented Foods, and Protein Myths
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) an...
What the Heck Is an Anti-Inflammatory Diet Anyway?
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...
Your Workouts Aren’t Reflecting Your Effort: How to Train Smarter for Fat Loss and Muscle
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 Wor...
Prediabetes: Where to Start (5 Simple Changes That Make the Biggest Difference)
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...
Stop Starting Over: The Mindset Shift That Makes Healthy Habits Stick
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...
Everyone's Drinking Electrolytes... But Should You?
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 dehydrationFREE GUIDES:
Fridge and Pantry Guide...
Dr. Neal Barnard on the Biggest Nutrition Myths Holding You Back
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...
Everything You’ve Been Told About Osteoporosis Is Wrong
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...
If I Had High Cholesterol, Here's Exactly What I Would Do
$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...
I asked Dr. Greger Controversial Questions I Really Wanted Answered
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 f...
The GLP-1 Mistakes Almost Everyone Makes
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...
Jenedy Paige on Faith, Art, Grief, and Becoming an American Ninja Warrior
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...
The Obstacle Is the Way: The Mindset Shift That Changes Everything
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 rath...
Protect Your Brain: The MIND Diet and Alzheimer’s Prevention
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 th...
When Healthy Eating Becomes Unhealthy with Therapist Amy Harman
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 intuit...
Perimenopause and Menopause Doesn't Have to Suck
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 Ov...
The 7 Things I’d Do Today for Better Skin (No Botox Needed)
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 1...
How to Fuel Your Young Athlete (Without Sports Drinks or Protein Bars)
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 Bu...
Are ‘Forever Chemicals’ on Your Food? The Truth No One Tells You
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...
Where Should You Start? The Biggest, Easiest Change You Can Make to Reduce Chronic Disease.
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...
The Missing Piece in Your Health Routine (It’s Not Food)
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 Fa...
The 5 Things You Must Learn Before Weight Loss Finally Clicks
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.
Why You Know What To Do… But Still Don’t Do It
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 b...
BYU Professor Ben Bickman Said Plant-Based Is Satanic… So I Responded
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 hi...
3 Game-Changing Shifts You Need to Make If You've Been Eating Plant-Based But Aren't Losing Weight
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...
You Don't Need to Lose Weight Fast. You Need THIS.
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...
The Messy Middle: Why You Want to Quit (And Why You Shouldn’t)
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 R...
She Lost Two Children. The First Loss Destroyed Her Health. The Second Transformed It. Here’s Why.
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...
