Eat Meat Sparingly: a Word of Wisdom Podcast

Ali Essig
  • 5.0 (27)
  • Nutrition
  • Updated Weekly

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 meat sparingly.

  1. 2d ago

    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 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

    31 min

  2. Jun 6

    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 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

    13 min

  3. May 30

    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 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

    40 min

  4. May 23

    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 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

    43 min

  5. May 16

    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 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

    17 min

  6. May 9

    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 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

    25 min

  7. May 2

    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 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

    37 min

  8. Apr 25

    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 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

    35 min
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5
out of 5
27 Ratings

About

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 meat sparingly.

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