When Congresswoman Mia Love passed away from brain cancer, it hit close to home for me. I had worked as her press secretary, and she was a strong, resilient woman who balanced motherhood, leadership, and purpose with incredible grace.

In this episode, I explore the powerful (and often overlooked) connection between diet, lifestyle, and cancer. Backed by science—and aligned with the Word of Wisdom—I walk you through the four stages of cancer development and why what you eat before a diagnosis could make all the difference. We’ll talk about angiogenesis, telomeres, processed meat, IGF-1, fiber, antioxidants, soy, and so much more.

If you’ve ever wondered whether your food choices really matter, this episode could change how you look at your plate. Because it’s not just about avoiding disease—it’s about protecting the people we love.

Ali shares the heartbreaking story of her father’s sudden death at just 55 years old—and how it (combined with her husband's stroke) became the wake-up call that changed everything. In this episode, you’ll learn why heart disease is still the #1 killer in America, why so many of these deaths are preventable, and how the Word of Wisdom holds answers that modern science is only just beginning to confirm. Ali breaks down what you really need to know about carbs, insulin resistance, and why whole grains are a powerful part of a heart-healthy diet.

📝 Podcast Notes:

[0:00] Ali shares the worst day of her life—and the call that changed everything

[3:00] Why heart disease took her dad far too soon

[4:10] The shocking reality about heart disease in America (and why it’s often preventable)

[5:30] What the Word of Wisdom has to say about meat, grains, and health

[7:00] The symbolism of Emma Smith and “cleaning up the mess”

[9:00] What is the “destroying angel” in today’s world?

[10:00] Breaking down carbs: the truth about starch, sugar, and whole grains

[12:45] Whole grains vs. refined grains—what the research says

[14:00] What is insulin resistance and how does it connect to heart disease?

[16:00] Why blaming “all carbs” is oversimplifying the real problem

[18:00] How to use the Word of Wisdom as a reliable guide through nutrition confusion

[20:00] Ali reflects on her dad’s quality of life—and how carrying extra weight impacted his confidence and day-to-day comfort

[21:00] Does our lifespan depend solely on fate, or can our choices influence it?

[22:00] How eating more whole plant foods and meat sparingly can improve your life

[23:00] Progress over perfection: why “sparingly” matters and how one meatless meal a week makes a difference

[24:00] A 12% lower risk of death from all causes—just from one simple weekly change

[24:45] Where to find recipes to get started (hint: check out Ali’s YouTube channel!)

[25:30] How the PlantWhys Membership can make it easy to eat more plants, meet your protein needs, and feel amazing without the overwhelm

[26:30] Closing thoughts: weight loss without trying, more energy, and better health—when you follow this simple and sustainable way of eating

[27:15] Final invitation to join the PlantWhys Membership or check out more easy family-friendly recipes on YouTube

 Episode 1: A Stroke at 37: The Unexpected Journey to The Word of Wisdom

On October 1, 2019, my world turned upside down when my husband, just 37 years old, suffered a stroke that left him with vision struggles for months. In that instant, everything I thought I knew about health, nutrition, and wellness was called into question.

In this episode, I share:
✅ The shocking reality of my husband's stroke and our ER experience
✅ How my past fears about losing a loved one became my reality
✅ The moment we were handed a "heart-healthy diet" plan—and had no idea what to do next
✅ The overwhelming support we received and how we navigated the next steps
✅ The wake-up call that led me to completely rethink what "healthy eating" really means and dive into the Word of Wisdom

This episode is the beginning of our journey toward the truth laid out for us in the Word of Wisdom, and I can't wait to share what we’ve learned along the way.

🎧 Listen now and subscribe for more episodes on eating meat sparingly, plant-based living, and real-life application.

💬 Let’s connect! Have you or a loved one experienced a wake-up call like this? Message me on @Plantwhys on instagram or facebook and share your story!

👉 Links & Resources:
www.plantwhys.com
Subscibe to @Plantwhys on Youtube for yummy recipe ideas: https://www.youtube.com/channel/UCGrQa7v7G9e2m61DAT6UKKA

In this episode of Eat Meat Sparingly: A Word of Wisdom Podcast, Ali Essig dives into the deeper meaning behind the phrase "in the season thereof" found in Doctrine & Covenants 89. Is it outdated advice—or is there modern wisdom hidden in this simple phrase?

Ali explores how eating a variety of plant foods, especially those in season, supports a healthy gut microbiome, improves digestion, boosts mental health, and even reduces your risk of disease. Backed by scripture and supported by science, she breaks down why fiber is one of the most overlooked but life-saving nutrients—and why eating more plants aligns with both the Word of Wisdom and solid nutritional science.

You’ll learn:

• Why our gut microbiome is so critical to our overall health

• How eating more fiber can reduce your risk of dying early by 10%

• What foods help build a strong gut (and which ones tear it down)

• Simple ways to start eating more variety—without feeling overwhelmed

• Why the order you eat your food (fiber first!) matters more than you think

Whether you're motivated by scripture, science, or both—this episode is packed with powerful insights and real-life strategies to help you align your plate with divine wisdom.

The study I was referring to is a 2011 meta-analysis published in the British Medical Journal (BMJ) titled:

"Dietary fibre and whole grain intake and risk of total mortality: a systematic review and meta-analysis of prospective studies"
Authors: Andrew M. Reynolds et al.
BMJ 2011;343:d6617

For every 10 gram per day increase in fiber intake, there was a 10% reduction in risk of all-cause mortality.

• The researchers analyzed data from multiple large prospective cohort studies.

• They found a consistent inverse relationship between dietary fiber intake and risk of death from all causes, as well as cardiovascular, infectious, and respiratory diseases.

• This benefit was observed independent of other dietary and lifestyle factors.

"A 10 g per day increase in fibre intake was associated with a 10% decrease in risk of death (relative risk 0.90, 95% confidence interval 0.86 to 0.94)."

In this episode of Eat Meat Sparingly, Ali Essig explores a powerful question:

Why aren’t LDS communities—despite living by health-focused doctrine—considered a Blue Zone?

You’ll learn what Blue Zones are, what people in those regions are doing differently, and why the Seventh-day Adventist community in Loma Linda, California has achieved what we haven’t—yet.

Ali dives deep into the striking parallels between LDS teachings and Blue Zone principles, unpacks the key differences in how these faith-based communities live day to day, and offers a heartfelt call to embody—not just believe in—the Word of Wisdom.

This episode will leave you inspired to rethink your approach to faith, food, and long-term health.

• What Blue Zones actually are—and why only five regions worldwide (including one in the U.S.) have earned the title

• The 9 shared lifestyle principles that fuel longevity: plant-based eating, daily movement, strong purpose, and spiritual connection

• Why Loma Linda, California, home to the Seventh-day Adventists, is a Blue Zone—and how their faith-based health culture supports it

• The powerful overlap between LDS doctrine and Blue Zone living—especially in the Word of Wisdom's teachings on diet, gratitude, and moderation

• The real reason LDS communities fall short: following rules without embodying the lifestyle

• The cultural barriers: processed foods, soda, overscheduling, and convenience over counsel

• What the Seventh-day Adventists are doing right—with schools, hospitals, and global outreach centered on plant-based living

• Why health is discipleship—not just a list of things to avoid

• A vision for the future: how fully living the Word of Wisdom could make LDS communities the next Blue Zone

• A personal call to action: Eat more plants. Rest more deeply. Move joyfully. Live with purpose.

Here is the page where I share all the links and info about the healthiest sources of caffeine: https://www.plantwhys.com/caffeine-guide

In this powerful episode of Eat Meat Sparingly, Ali Essig dives deep into the history behind the Word of Wisdom, uncovering the deeper purpose behind its teachings — and why it’s about more than just physical health.

Ali shares the fascinating story of how tobacco smoke, the School of the Prophets, and even early American culture shaped the Word of Wisdom as we know it today.

Then, she takes you beyond the common caffeine choices, asking: Is green tea really the healthiest option?

Get ready to explore surprising, healthier sources of caffeine you may have never heard of — from guayusa and yerba mate to yaupon and cacao — and learn why these alternatives can help you honor both your body and your faith.

If you’ve ever wondered how to stay energized while staying true to the Word of Wisdom, this episode is packed with answers, inspiration, and actionable tips to help you live with more strength, focus, and health.

🎯 In this episode, you’ll discover:

• The deeper spiritual meaning behind the Word of Wisdom

• Why coffee and tea are prohibited — and it’s not just about health

• How common sodas and synthetic caffeine are harming your health

• The best natural, plant-powered sources of caffeine

• How to get clean energy without the crash or guilt

💬 Join Ali as she empowers you to make better choices for your body, mind, and spirit — with practical, faith-filled guidance you can start using today.

Ali unpacks the science (without the overwhelm!) on why keto seems to work in the short term, but may backfire over time—especially for heart health, inflammation, and insulin sensitivity. Drawing on research from Mastering Diabetes, Dr. Neal Barnard, and the Word of Wisdom itself, she explores how fat—not carbs—is often the real culprit behind insulin resistance.

You’ll learn:

• Why the “glucose key” doesn’t work when the “lock” is gummed up with fat

• The surprising role of fat—even healthy fat—in type 1 and type 2 diabetes

• How blood sugar spikes are linked to Alzheimer’s, heart disease, and inflammation

• Why your stress levels could be quietly sabotaging your blood sugar

• The better alternative to carb counting for managing insulin resistance

• Simple strategies (like food sequencing and vinegar!) that make a big difference

Whether you're managing diabetes, insulin resistance, PCOS, or just want to avoid chronic disease before it starts, this episode will shift how you think about carbs, fat, and faith-based health.

👉 Want support with plant-based eating that fits your busy life and honors your values? Join the PlantWhys Membership at plantwhys.com.

🎥 And for easy, delicious plant-based recipes your family will actually eat, subscribe to PlantWhys on YouTube.

Link to the book Mastering Diabetes: https://amzn.to/4kbLyS3

In this episode, we’re talking about something that could change everything—and no, it’s not meat or carbs or fiber. It’s alcohol.

Ali Essig unpacks the hard truth behind one of the most normalized habits in our culture and makes the case—scientifically and spiritually—for why saying no to alcohol may be the biggest domino you can push for better health, clearer purpose, and stronger relationships.

You’ll learn:

• Why alcohol increases your risk of the top three causes of death in America: heart disease, cancer, and accidental injury

• The connection between alcohol and breast cancer, Alzheimer’s, and liver disease—even with moderate drinking

• How alcohol wrecks your gut, sleep, hormones, and emotional health

• The ripple effects alcohol has on marriages, parenting, careers, and self-worth

• Why the Word of Wisdom’s counsel on alcohol may be the greatest health gift of all

Whether you're a never-drinker, a social sipper, or somewhere in between, this episode is an honest and heartfelt wake-up call rooted in love, science, and faith.

Resources Mentioned: 📚

This Naked Mind by Annie Grace: https://amzn.to/4j448KL

🧠 2018 Lancet Study: "No safe level of alcohol consumption"

🌱 Learn more about the PlantWhys Membership: https://www.plantwhys.com/

🍽️ Find delicious plant-based recipes on YouTube: https://www.youtube.com/channel/UCGrQa7v7G9e2m61DAT6UKKA

If you’ve ever been confused about carbs, diabetes, or whether keto is really the answer—this episode is a must-listen.

Ali sits down with Dr. Cyrus Khambatta, New York Times bestselling co-author of Mastering Diabetes, to unpack decades of research and lived experience with type 1 diabetes. Cyrus shares his powerful personal story, the science behind why most diets backfire long-term, and a shocking discovery: the most antioxidant-rich food on the planet—Indian gooseberry (Amla)—can outperform medications in lowering cholesterol and blood sugar.

You’ll also learn how the right plant-based diet not only stabilizes blood sugar but supports long-term athletic performance, muscle-building, and disease prevention—without relying on animal products or excess protein.

• Cyrus’s diagnosis with type 1 diabetes—and why the standard advice made him feel worse

• The real reason your blood sugar spikes when you eat a banana (hint: it’s not the banana)

• Why combining fats and carbs can confuse your metabolism

• The surprising science behind Amla Green and its antioxidant superpowers

• How to lower cholesterol, blood pressure, and inflammation with one tiny scoop a day

• How much fat is too much—and the magic number that helps unlock blood sugar control

• Why keto works short-term... and why it may be dangerous long-term

• How to get enough protein on a low-fat, plant-based diet (even for athletes!)

• What Dr. Khambatta wishes he had known as a young athlete—and how it ties back to the Word of Wisdom

• 💚 Try Amla Green (Ali’s favorite is the hibiscus blend): https://www.amlagreen.com/plantwhys

• 🧠 Learn more about Cyrus’s new coaching program, Evolution Health: https://evolution-health.co

• 📘 Grab a copy of Mastering Diabetes: https://amzn.to/4kD9le9

• 👣 Join the PlantWhys Membership: www.plantwhys.com/collection

• 📺 Watch simple plant-based recipes on YouTube: PlantWhys YouTube Channel

If you loved this episode, be sure to rate and review the podcast. Your support helps us spread this life-changing message of plant-based living inspired by the Word of Wisdom.

FREE GUIDES:

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

In this deeply informative episode, Ali Essig dives into the connection between breast cancer and nutrition through the lens of science—and the Word of Wisdom. Whether you or someone you love has faced a breast cancer diagnosis or you simply want to lower your risk, this episode is full of powerful, practical guidance.

Ali explores:

• Why 85–90% of breast cancer cases aren't genetic—and what that means for prevention

• The real risks behind keto diets and cancer metastasis

• The surprising truth about soy and why it’s your “breast friend”

• How meat—especially grilled and processed—impacts hormone-sensitive cancers

• Foods that actively fight cancer: berries, flaxseed, cruciferous veggies, turmeric, and more

• Why IGF-1 matters—and how to lower it with diet

• What Dr. Kristi Funk, breast cancer surgeon to the stars, discovered when writing her book

• Practical steps to build a cancer-fighting body through food, sleep, exercise, and faith

Ali also weaves in spiritual insights from the Word of Wisdom, reminding us that modern science is finally catching up to the divine wisdom we've had access to all along.

• Fung, T. T., et al. (2014). High animal protein intake is associated with increased cancer mortality. Cell Metabolism, 19(3), 407–417.

• Tantamango-Bartley, Y., Jaceldo-Siegl, K., Fan, J., & Fraser, G. (2013). Vegetarian dietary patterns and the risk of breast cancer in a low-risk population. British Journal of Nutrition, 109(9), S1–S7.

• Funk, K. (2018). Breasts: The Owner’s Manual: Every Woman’s Guide to Reducing Cancer Risk, Making Treatment Choices, and Optimizing Outcomes. Thomas Nelson.

• Lee, S. A., Shu, X. O., Li, H., et al. (2009). Adolescent and adult soy food intake and breast cancer risk: results from the Shanghai Women’s Health Study. American Journal of Clinical Nutrition, 89(6), 1920–1926.

• Guevara-Aguirre, J., Balasubramanian, P., Guevara-Aguirre, M., et al. (2023). Congenital IGF-1 deficiency protects from cancer: lessons from Laron syndrome. Endocrine-Related Cancer, 30(9), R1–R13.

• Basu, A., Izuora, K., Betts, N. M., Ebersole, J. L., & Scofield, R. H. (2021). Dietary strawberries improve biomarkers of antioxidant status and endothelial function in adults with cardiometabolic risks in a randomized controlled crossover trial. Antioxidants, 10(11), 1730.

• Thompson, L. U., Boucher, B. A., Liu, Z., Cotterchio, M., & Kreiger, N. (2006). Phytoestrogen content of foods consumed in Canada, including isoflavones, lignans, and coumestan. Nutrition and Cancer, 54(2), 184–201.

• Boggs, D. A., Palmer, J. R., Wise, L. A., et al. (2010). Fruit and vegetable intake in relation to risk of breast cancer in the Black Women’s Health Study. American Journal of Epidemiology, 172(11), 1268–1279.

• Zhang, Y., et al. (2024). An unexpected role for the ketogenic diet in triggering tumor metastasis via BACH1. Science Advances, 10(12), eadm9481. https://doi.org/10.1126/sciadv.adm9481

🔗 Other Resources & Mentions:  

Holistic Holiday at Sea: Mention PlantWhys for a $50 onboard credit. Link: https://holisticholidayatsea.com/al/plantwhys/

 💚 Join the PlantWhys Membership Collective – Support, recipes, accountability, and answers rooted in faith + nutrition: https://www.plantwhys.com/collective

  📹 PlantWhys on YouTube – Easy plant-based meals your family will love https://www.youtube.com/channel/UCGrQa7v7G9e2m61DAT6UKKA

Are you someone who feels spiritually called to eat less meat—but struggle to make it happen in real life?

In this deeply personal and practical episode, Ali speaks to the right-brained women—the ones who are led by their intuition, their faith, and their desire to live in alignment with God’s laws. If you've prayed for help following the Word of Wisdom, but still feel stuck… this episode is for you.

Ali explores:

• Why so many faithful women struggle to follow the Word of Wisdom in today’s extreme dieting world

• The pros and cons of popular plant-based plans: McDougall’s 50/50 Plate, Dr. Greger’s Daily Dozen, and Dr. Fuhrman’s Eat to Live

• Why more protein might be the missing piece—especially for women 65+

• How fruit can actually end sugar cravings and emotional eating

• The simple, four-part plate that balances health, hormones, and holiness

Plus, you’ll get a behind-the-scenes look at Ali’s personal approach to plant-based eating—including what she eats in a day, what changed after her husband’s stroke, and how she helps women go from guilt and confusion to confidence and consistency.

• What most plant-based plans get right—and where they fall short for women

• Why many women don’t get enough fiber or protein on plant-based diets

• The truth about intermittent fasting for women (and how it impacts your hormones)

• How the PlantWhys Plate can bridge the gap between the Word of Wisdom and real life

• Why fruit is not the problem—it’s the solution

• 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

• How to Ease into Eating More Plants
  https://www.plantwhys.com/plantwhys-2-0

Mention PlantWhys for a $50 onboard credit.
Cruise with Dr. Greger and other wellness experts:
https://holisticholidayatsea.com/al/plantwhys/

Support, recipes, accountability, and answers rooted in faith + nutrition:
https://www.plantwhys.com/collective

Easy plant-based meals your family will love:
https://www.youtube.com/channel/UCGrQa7v7G9e2m61DAT6UKKA

Ask yourself at every meal:

Do I have fruit, veggie, whole grain, and protein on my plate?

This one simple framework can help you eat in harmony with your health and your faith.

Free Guides: 

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 

Episode Summary:
In this thought-provoking episode, Ali dives into the lesser-discussed scriptures in Doctrine & Covenants 49—and what they actually say about eating meat. Many focus on the verses that reject religious food restrictions, but what about verse 21’s bold warning?

You’ll explore:

• What “forbidding to abstain from meats” really meant in the 1800s

• Why verse 21 might be the most overlooked scripture in the Word of Wisdom

• The historical context of Shakers, early LDS prophets, and plant-based living

• Direct quotes from Brigham Young, George Q. Cannon, Lorenzo Snow, Joseph F. Smith, Spencer W. Kimball, Ezra Taft Benson, and others

• Scientific data linking overconsumption of meat to heart disease, cancer, and especially rising colorectal cancer rates in young adults

• Who should be cautious with a fully plant-based diet due to genetic or medical concerns

• Why eating meat "sparingly" is a personal stewardship choice, not a blanket commandment

Ali weaves scripture, prophetic counsel, and modern science into one eye-opening conversation that helps LDS listeners align their lifestyle with God’s preference—without judgment or dogma.

Takeaways:

• The Word of Wisdom promotes stewardship and moderation, not rigid food rules

• Meat is not forbidden, but using it without true need comes with spiritual and physical consequences

• Eating with gratitude (even high-fat food!) can change our body's physiological response

• “One size fits most” applies to plant-based living—there are rare, legitimate exceptions

• Encouragement is not the same as commandment; compassion must never be coerced

Mentioned Scriptures & Sources:

• D&C 49:18–21

• D&C 89:12–13

• D&C 58:26

• 1 Timothy 4:1–3

• JST Genesis 9:11

• Scientific studies on red and processed meat risks (heart disease, cancer, TMAO)

• Colorectal cancer trends among young adults (ACS and JAMA data)

Bonus Insight:
Ali explains how the Word of Wisdom is a chiasmus, a literary structure that reveals the central message as the most important: D&C 89:10–11 — eat herbs and fruits with prudence and thanksgiving.

Resources & Links:

• 💚 Try Better Greens and save 10% with code PLANTWHYS

• 🌱 Join the PlantWhys Membership for recipes, support, and science-backed strategies: plantwhys.com

• 🍽️ Subscribe to the PlantWhys YouTube channel for easy, family-friendly plant-based meals

Join the Conversation:
Have you ever reconsidered how often you eat meat based on scripture? What does “need” look like in your life? DM Ali on Instagram @plantwhys or leave a review sharing your thoughts.

Sponsor: Better Greens — Save 10% with code PLANTWHYS https://betterdaysco.com/collections/

FREE GUIDES: 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

In this episode of Eat Meat Sparingly: A Word of Wisdom Podcast, Ali dives into the real reason many of us struggle with health—and it’s not lack of willpower. From the evolution of the Word of Wisdom to today’s temple recommend question (“Do you understand and obey...”), we explore what it means to truly follow this principle with a heart wide open.

Ali also shares:

• A hilarious (and slightly gross) story about her kids’ DIY sushi night 🍣🌭

• Why being a learner is the most powerful identity you can take on

• How the Word of Wisdom isn’t a checklist—it’s a tool for growth

• The hidden connection between emotional eating, mindset, and divine potential

• A unique tip on how to use ChatGPT + prayer to uncover blind spots and hear God more clearly ✨

Whether you’ve been plant-based for years or are just starting to explore what “sparingly” really means, this episode will inspire you to rethink your habits—and embrace a new way forward.

🎧 Listen now and learn how to use goals, time, and the Word of Wisdom as tools—not as weapons of shame.

Link to our sponsor: LiveMatte: https://amzn.to/4k0v1zM (I only use 1/2 a scoop, not the full scoop when I drink it)

00:00 Introduction and Sponsor Message

01:24 Personal Story: Kids and Food Creativity

04:11 Understanding the Word of Wisdom

10:12 The Importance of Identity and Learning

14:37 Practical Tips for Personal Growth

21:19 Final Thoughts and Encouragement

What if choosing to eat fewer animal products wasn’t “anti-human”… but actually deeply Christlike?

In this eye-opening episode, Ali Esig responds to a viral claim that a plant-based diet is “anti-human” and even “doctrines of devils” according to 1 Timothy 4. But what does that scripture actually say—and does it condemn thoughtful, spirit-led dietary choices?

Ali dives deep into scripture, science, stewardship, and spirituality to offer a loving, faith-filled perspective on the Word of Wisdom—moving beyond the checklist mentality and into a higher law of compassionate, mindful living.

In this episode, you’ll hear:

• What 1 Timothy 4 really means (and doesn’t mean)

• Why the Word of Wisdom is not anti-meat—but very much pro-stewardship

• The biblical and modern case for eating meat sparingly

• The difference between commandments, invitations, and extremism

• How plant-based living connects to priesthood power, motherhood, and covenant living

• Why eating more plants can help you live longer, feel better, and align more deeply with your spiritual values

• How the Word of Wisdom is a revelation for our time—with promises we’re just beginning to understand

You’ll also hear stories from Ali’s personal journey, including how her husband's stroke led their family to discover the health and spiritual benefits of eating more plants—and how a simple shift in perspective can unlock hidden treasures of knowledge, vitality, and peace.

👉 Ready to live the Word of Wisdom as a way of life, not just a checklist?
Join the Empowered by Plants Collective and discover a supportive, faith-filled path to better health. www.plantwhys.com

🎟️ Want to hear Ali speak live?

Grab your ticket to the Restore Conference in Orem, Utah (Sept 26–27) and use code PLANTWHYS to save 10% at www.faithmatters.org

🎥 Subscribe on YouTube for easy family-friendly plant-based recipes: PlantWhys YouTube

00:00 Introduction and Conference Invitation

00:41 Addressing Misconceptions About Meat and Faith

01:40 Understanding First Timothy Four

03:19 The Word of Wisdom and Modern Application

05:38 Health Benefits of a Plant-Based Diet

06:06 Environmental and Ethical Considerations

10:29 Personal Journey and Encouragement

11:56 Spiritual Insights and Final Thoughts

25:57 Conclusion and Resources

You know what to eat. So why are cookies calling your name at 9pm?

In today’s episode of Eat Meat Sparingly, Ali tackles one of the most frustrating challenges many of us face on a plant-based or health-conscious journey: emotional eating.

Whether it’s stress, boredom, or just needing something to look forward to at the end of a long day, we often turn to food for reasons that have nothing to do with hunger. Ali breaks down:

💛 What emotional eating really is
💛 How to know if you’re doing it
💛 The 4 A’s that can help you break the cycle:
 • Awareness
 • Acceptance
 • Allowance
 • Adjustment
💛 Powerful tips like the “10-minute pause” and “I really want ___ because ___”
💛 How your nervous system, upbringing, and even church potlucks play a role

You’ll also hear personal stories, research-backed examples (including the stale popcorn study!), and spiritual insights from the Word of Wisdom that reframe emotional eating through a compassionate, gospel-centered lens.

✨ If you’ve ever used food to stuff emotions or soothe stress, this episode will feel like a warm, honest hug… and a gentle nudge forward.

🎟️ Come see Ali speak live!
She’ll be at the Faith Matters Restore Gathering in Orem, Utah on Sept 26–27 sharing “The Deeper Wisdom in the Word of Wisdom.”
Use code PLANTWHYS for 10% off tickets at faithmatters.org

👩‍💻 Resources Mentioned:

• Try the Emotional Eating Reset inside the PlantWhys Membership
• Subscribe to Ali’s YouTube channel for simple, plant-based recipes

00:00 Exciting Announcement: Restore Gathering at UVU

00:49 Understanding Emotional Eating

01:22 Identifying Emotional Eating Triggers

05:24 The Emotional Eating Cycle

06:33 Distinguishing Emotional Hunger from Physical Hunger

09:34 Common Reasons for Emotional Eating

13:48 Breaking the Habit: Strategies to Overcome Emotional Eating

18:10 The Power of Acceptance

19:16 Curiosity Over Judgment

20:33 Allowance and Creating Space

23:48 Mindful Eating Practices

28:23 Healthy Lifestyle Habits

31:41 Final Thoughts and Support

(The Doctrine & Covenants 89 Message Most Members Miss)

In this powerful episode of Eat Meat Sparingly, Ali Esig pulls back the curtain on what’s really happening inside today’s factory farms—and why it matters spiritually, ethically, and emotionally. Using Doctrine & Covenants 89 as her guide, Ali unpacks the often-overlooked verse: “It is pleasing unto me that they should not be used.”

This is not a guilt trip. It’s a gentle, eye-opening invitation to consider how our food choices reflect our values—especially when it comes to the creation around us.

You’ll learn:

• What CAFOs (concentrated animal feeding operations) are—and why 99.9% of chicken and 98% of pigs come from them

• Why eating meat “sparingly” is both a commandment and a compassionate practice

• The hidden human cost of slaughterhouse work

• The disturbing truth about eggs and male chicks (yes, even cage-free)

• How our plates can either honor or hinder the divine potential of animals

• What you can do to start making a difference—without going broke or going extreme

Plus, Ali shares how even one meatless meal a week can have a ripple effect on animal welfare, the environment, and your spiritual alignment.

💚 Ready to live the Word of Wisdom more intentionally?
Get support inside the PlantWhys Collective: www.plantwhys.com

🍽️ Want recipes your whole family will actually eat?
Subscribe to Ali’s YouTube channel: PlantWhys on YouTube

00:00 Introduction and Summer Update 00:45 Challenges of Eating Healthy 01:46 Today's Topic: Doctrine and Covenants 89 05:14 Factory Farming and Its Impact 08:53 The Reality of Chicken Farming 14:30 The Plight of Pigs and Dairy Cows 17:36 Human Welfare in Slaughterhouses 20:15 Making a Difference: Practical Tips 26:37 Conclusion and Support Resources

In this episode of Eat Meat Sparingly, host Ali Essig interviews her friend Neil, (@neilmcgill.pt  on instagram) discussing his journey in overcoming alcohol and weed addiction through the principles taught in Alcoholics Anonymous (AA). Neil shares his transformative experience in AA meetings, the significant role of prayer, and how embracing spirituality has helped him rebuild his life. Ali and Neil also discuss practical tips and advice for overcoming various struggles, including food addictions, through faith and perseverance. The episode emphasizes the importance of understanding deeper emotional needs and the power of asking for help to achieve lasting change.

00:00 Introduction to the Podcast

00:41 Meet Neil: A Journey Begins

03:07 Neil's Early Struggles with Addiction

05:24 College Life and Escalation

08:29 Army Days and Consequences

15:03 The Turning Point: Seeking Help

22:28 Struggling with Temptation

23:22 A Moment of Prayer

24:10 Finding Strength and Support

25:19 Applying Lessons to Help Others

27:28 Overcoming Alcohol Addiction

28:30 Understanding the Root of Addictions

30:03 Seeking Help and Support

31:37 The Power of Prayer and Meditation

37:08 Manifestation and Goal Setting

39:27 Gradual Change and Seeking Help

41:59 Connecting with Neil

43:25 Final Thoughts and Farewell

In this deeply reflective episode, Ali Esig explores the sacred feminine meaning behind the Word of Wisdom—uncovering how “wisdom” itself is personified as a divine woman throughout scripture. This is not just about health checklists or dietary rules. It’s about divine nourishment, spiritual discernment, and returning to the Tree of Life.

From ancient Hebrew and Greek translations of wisdom to the rich symbolism in Proverbs 9 and the Apocrypha, Ali unpacks how the Word of Wisdom is far more than a list of do’s and don’ts—it's an invitation from the Divine Feminine to live in harmony with our bodies, the earth, and the Spirit.

Whether you're striving to eat more plant-based, curious about the divine feminine in scripture, or wondering why the Word of Wisdom is titled that way, this episode will deepen your perspective and your purpose.

What You’ll Learn in This Episode:

• Why "moderation in all things" isn’t actually in scripture—and what wisdom really means instead

• The feminine roots of the word wisdom in Hebrew (chokmah) and Greek (Sophia)

• How Proverbs 9 paints two contrasting feasts: one of divine wisdom, the other of destruction

• Why the Tree of Life symbolizes the feminine—and how that ties into your health

• What D&C 89 really says about eating meat sparingly (it's mentioned 3 times!)

• How gratitude, seasonality, and plant-based eating align with divine wisdom

• A tender dream Ali had that revealed deeper insight into the nourishing presence of Heavenly Mother

• Why the Word of Wisdom isn’t a punishment—it’s a prophetic protection

Resources & Links Mentioned:

• PlantWhys Membership – Get support in transitioning to a more plant-centered lifestyle, grounded in the Word of Wisdom.

• Ali’s YouTube Channel (PlantWhys) – Delicious, simple, family-approved plant-based recipes

• Proverbs 9, Proverbs 3, and The Wisdom of Solomon from the Apocrypha

• D&C 89 – The original Word of Wisdom revelation

00:00 Introduction to Eat Meat Sparingly

00:20 Making the Word of Wisdom Diet Doable

02:22 Understanding the Deeper Meaning of Wisdom

03:28 Wisdom in Scripture: The Divine Feminine

05:58 Proverbs 9: Lady Wisdom's Banquet

12:12 The Tree of Life and the Divine Feminine

17:02 The Word of Wisdom: A Divine Feminine Invitation

27:21 Practical Application and Personal Experiences

30:09 Conclusion and Encouragement

In this episode of Eat Meat Sparingly: A Word of Wisdom Podcast, Ali Essig uncovers a powerful literary structure hidden in Doctrine & Covenants 89 that most people completely miss: chiasmus. This ancient Hebrew pattern places the most important truth right in the center—and what’s there might surprise you.

Ali walks you verse by verse through this mirrored pattern to reveal that the true focus of the Word of Wisdom isn’t just about avoiding coffee, tea, or alcohol. The center of it all is a divine invitation to embrace plants as the foundation of your diet.

What you'll learn in this episode:

• What a chiasmus is and why it matters in scripture

• How verses 10–11 of D&C 89 are the literary and spiritual heart of the Word of Wisdom

• Why God is more focused on what you include than what you avoid

• The deeper meaning of "herbs"—and how that includes all plant foods

• A personal story of Ali's spiritual dream calling her to help others transition to plant-based eating

• Why vegetables, fruits, whole grains, and adequate protein matter more than we think

• How to use the PlantWhys Plate to apply the Word of Wisdom at every meal

Plus, Ali shares:

• Her experience with early gut challenges during the transition

• The story behind the creation of PlantWhys

• What most plant-based doctors get right—and what they sometimes miss

• How a spiritually centered approach to eating makes all the difference

Resources Mentioned:

• Learn more about the PlantWhys Collective and courses: https://www.plantwhys.com/collective

• Try Liv Mate, a Word of Wisdom-friendly caffeine boost: https://amzn.to/44LhIPf

• Grab the free meal guide or join the PlantWhys newsletter: www.plantwhys.com

Subscribe & Share If this episode inspired you to take a closer look at the Word of Wisdom, share it with a friend or leave a review! Your support helps spread this message to more women seeking to live in harmony with their faith and health.

00:00 Introduction and Sponsor Message

01:31 Understanding Chiasmus in Scriptures

02:45 Breaking Down the Word of Wisdom

04:34 The Importance of Plants in Our Diet

06:56 Personal Journey and Plant-Based Transition

14:07 Balancing Protein and Fiber

19:18 Practical Tips for a Plant-Based Diet

27:00 Conclusion and Invitation

This week’s episode is something a little different—I’m sharing a special presentation I gave at my family reunion on nutrition, heart disease, and the Word of Wisdom. Most of my extended family doesn’t eat plant-based, but we share the same faith—so I took this opportunity to dive into the why behind the Word of Wisdom’s nutrition guidance and how it can literally change (and save) lives.

You’ll hear personal stories about my dad’s sudden heart attack, my husband’s stroke, and the generational heart disease in my family—and how it led me on a mission to find truth in a world full of conflicting health advice.

We’ll explore:

• Why heart disease is the #1 cause of death (and what to do about it)

• The food that can increase your lifespan by 4 years (you need to eat a cup a day)

• What the Word of Wisdom teaches us that science now confirms

• The one nutrient that 95% of Americans are missing—and how to get more

• What “eating meat sparingly” really looks like in practice

• How fiber, telomeres, and even potatoes fit into your path to better health

• And why your faith might be your greatest nutrition tool

This episode is packed with inspiration, personal conviction, practical food tips, and Word of Wisdom-based insights.

👉 Resources mentioned:

• YouTube Channel: PlantWhys on YouTube

• PlantWhys Membership: https://www.plantwhys.com/collective

• 👉 FREE GUIDES:  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

If you find this message meaningful, please share it with someone you love—especially someone who might be struggling with heart health.

00:00 Introduction to the Podcast

00:35 Personal Family History and Health Challenges

02:55 The Impact of Diet on Health

05:18 Discovering the Blue Zones

10:47 The Word of Wisdom and Dietary Guidance

12:25 The Importance of Fiber

15:50 Practical Tips for a Healthy Diet

17:47 The Importance of Whole Grains and Fiber

18:06 Understanding Insoluble and Soluble Fiber

18:47 Incorporating Fruits and Vegetables in Every Meal

19:33 The Benefits of Whole Plant Foods 20:45 Exploring the Nutritional Value of Potatoes

21:46 Healthy Fats: Avocados and Olive Oil

23:11 Encouraging Healthy Eating Habits in Children

26:16 The Role of Carbohydrates in a Balanced Diet

28:55 Managing Blood Sugar and Stress

30:40 Conclusion and Resources

We hear a lot of noise about GMOs, glyphosate, seed oils, and whether organic food is worth it. But here’s the bigger question: are we even worrying about the right things?

In this episode of Eat Meat Sparingly, Ali Essig breaks down the food and environment debate—without fearmongering. From skyrocketing global meat demand to the rise of genetically modified crops, pesticides, and seed oil controversies, Ali helps you see the bigger picture through the lens of the Word of Wisdom and stewardship.

✨ Inside this episode (Part 1):

• Why global meat demand is driving GMO use more than anything else

• The surprising truth about genetically modified foods (and why they’re not inherently dangerous)

• What glyphosate really is, how it’s classified, and who’s most at risk

• The difference between hazard and risk (and why that matters for your food choices)

• Organic vs. conventional: what actually changes—and what doesn’t

• The overlooked Group 1 carcinogen you probably eat every day

• Why seed oils might not be the villain after all

The takeaway? You don’t have to eat perfectly, but you can eat more intentionally. And the biggest way to lower your health risks and bless the environment might be simpler than you think: eating more whole plant foods.

📌 This is part one of a two-part series on food and the environment. Stay tuned for part two, where we’ll dive even deeper into how animal agriculture impacts our planet and what it means to live as better stewards.

00:00 Introduction and Upcoming Event 00:45 Food and the Environment: Part One

01:15 The Impact of Meat Consumption

02:35 Genetically Modified Organisms (GMOs)

09:30 Glyphosate: History and Health Risks

18:54 Organic vs. Conventional Farming

23:24 The Debate on Seed Oils

33:48 Conclusion and Final Thoughts

This week’s episode is a powerful blend of scripture, science, and soul-searching.

As we prepare to study the Word of Wisdom in church, I want to revisit the question that first sparked Doctrine & Covenants 89:

👉 “What am I not paying attention to that I need to?”

In this episode, I share insights from the International Conference on Nutrition and Medicine, where leading doctors—including Dr. Kim Williams, Dr. Gemma Newman, Dr. Kristi Funk, and Dr. Dean Ornish—revealed groundbreaking research on how diet and lifestyle can reverse disease, prevent cancer, and even improve Alzheimer’s.

What struck me most? Their findings echo counsel given in the Word of Wisdom nearly 200 years ago.

• Why eating meat sparingly isn’t just good advice—it’s prophetic.

• How factory farming fits the definition of “excess” and “extortion” warned against in scripture.

• Why supplements can’t save us, but food can.

• The surprising link between fiber, digestion, and reduced breast cancer risk.

• A lifestyle approach that’s been proven to reverse heart disease, prostate cancer, and now Alzheimer’s.

If you’ve ever wondered whether the Word of Wisdom was ahead of its time—or if there are parts of it we’ve been ignoring—this episode will challenge and inspire you to take a fresh look at both scripture and your plate.

✨ Check out PlantWhys!
If you’re ready for more support in applying these principles—whether it’s weight loss, gut health, or simply getting your family on board—check out the PlantWhys Membership or join me on YouTube for easy, family-friendly recipes.

00:00 Introduction and Event Announcement

00:31 The Importance of the Word of Wisdom

01:30 Reflecting on Personal Health Questions

02:58 Insights from the International Conference on Nutrition and Medicine

04:03 Dr. Kim Allen Williams on Cholesterol and Plant-Based Diets

05:58 Dr. Gemma Newman on Supplements and Cancer Prevention

07:59 Dr. Christie Funk on Processed Meats and Cancer Risk

18:50 Dr. Dean Ornish on Lifestyle Changes and Alzheimer's Disease

26:52 Concluding Thoughts on Health and Spirituality

What if the entire way we read the Word of Wisdom about eating meat came down to… one comma?

In this episode of Eat Meat Sparingly, Ali Essig takes you deep into the so-called “Drama of the Comma”—a hotly debated punctuation mark that some use to justify eating meat regularly. Ali breaks down where this comma came from, how it changed the meaning of Doctrine & Covenants 89, and why the “all the time, sparingly” argument doesn’t hold up.

You’ll also hear:

• Why “sparingly” and “all the time” are a paradox.

• What Hyrum Smith (Joseph’s brother) actually taught about eating meat.

• The deeper symbolism of grain as the staff of life—and how it points directly to Christ as the Bread of Life.

• Why keto and carnivore diets might bring short-term results, but don’t align with the long-term wisdom in scripture or nutrition science.

• How justification and cognitive dissonance creep in when our diets don’t match our beliefs.

Whether you’ve wrestled with how to interpret the Word of Wisdom or just want to understand the connection between scripture, health, and modern diet fads—this episode will leave you thinking differently about what God really meant when He said to eat meat “sparingly.”

00:00 Introduction and Upcoming Event

00:50 The Drama of the Comma: Misconceptions About Eating Meat

02:02 Analyzing Bruce Porter's Perspective

05:50 Nutritional Insights: Protein Sources

12:00 Hiram Smith's Interpretation

15:29 The Role of Grain in the Word of Wisdom

25:10 Long-term Health Implications of Diet Choices

28:54 Conclusion and Call to Action

Amla Green Link: https://www.amlagreen.com/plantwhys

  What if everything you’ve been told about diabetes and diet was incomplete—or even flat-out wrong?

In this special episode of Eat Meat Sparingly, A Word of Wisdom Podcast, Ali shares a rare behind-the-scenes recording from the PlantWhys Book Club, featuring New York Times bestselling author and co-founder of Mastering Diabetes, Dr. Cyrus Khambatta.

Dr. Khambatta doesn’t just talk theory—he’s lived it. Diagnosed with type 1 diabetes in his 20s, he discovered how a whole-food, plant-based diet could transform his blood sugar, energy, and long-term health. Now, he’s helped thousands do the same.

Inside this conversation, you’ll learn:

• Why fat—not carbs—is the hidden driver behind insulin resistance

• The real reason “clean eating” sometimes backfires on blood sugar

• Practical ways to eat more plants while keeping your glucose steady

• How to handle protein myths, cravings, and even dining out

• Why powerful foods like amla (Indian gooseberry) are game-changers for cholesterol and glucose

Whether you’re living with diabetes, prediabetes, or simply want to prevent chronic disease, this episode is packed with science, stories, and practical steps that make plant-based living not only possible—but powerful.

🎧 Listen now to discover how small shifts in your diet can lead to big results in your blood sugar, your energy, and your life.

Interested in joining the Plantwhys membership? Learn more here: https://www.plantwhys.com/collective

00:00 Introduction and Upcoming Event

00:36 Plant Whys Book Club: Special Guest Dr. Cyrus Khambatta

03:18 The Power of Amla Berries

13:06 Mastering Diabetes: The Journey Begins

27:08 Understanding Whole Foods and Nutrients

27:54 The Role of Fiber in Digestion

30:03 Comparing Whole Foods to Processed Foods

31:09 The Importance of Fiber for Blood Sugar Control

34:11 Incorporating Seeds and Avocados in a Low-Fat Diet

34:49 Using Chronometer to Track Nutrient Intake

42:10 Transitioning to a Plant-Based Diet

46:22 Managing High Blood Sugar and Sugar Cravings

52:21 Cyrus's Coaching Program and Conclusion

In this episode Ali interviews Chris Wark, a 21-year cancer survivor, patient advocate, and bestselling author (Chris Beat Cancer, Beat Cancer Kitchen, Beat Cancer Daily), and creator of the Square One Cancer Coaching Program.

• Chris’s stage III colon cancer diagnosis at 26 and why he questioned the default treatment path

• The hospital “food moment” that sparked his nutrition overhaul

• Practical screening PSA: colonoscopies and early detection

• Decoding medical language (what “effective” often really means)

• Building a holistic healing stack: diet, movement, detox, stress reduction

• The spiritual work: forgiveness, gratitude, and taking every thought captive

• Identity over willpower: why lasting change starts inside

• A faith-centered approach to health 

• Prevention matters: If you’re 45+, talk to your doctor about colonoscopy screening—earlier with family history.

• Food is a lever: Shift toward plants (think: salads, beans, crucifers, herbs/spices, veggie juices) to “overdose on nutrition.”

• Words matter: Ask your oncologist clear questions (e.g., “Will this treatment cure me?”).

• Environment over willpower: Set up your kitchen and calendar to make the right choice the easy choice.

• Forgiveness frees you: Letting go releases stress, lifts your immune system, and restores joy.

• Faith + action: Embodiment = living what you believe—in daily choices, not just beliefs.

• “Both roads are scary. Choose the one that aligns with your values.”

• “Forgiveness isn’t a feeling; it’s a decision that frees you.”

• “You don’t need to be perfect—just eat more of what God made.”

• Chris Wark’s site: ChrisBeatCancer.com (Survivor interviews, articles, “20 Questions for Your Oncologist”)

• Books by Chris Wark: Chris Beat Cancer, Beat Cancer Kitchen, Beat Cancer Daily

• Ali’s PlantWhys Membership: plant-forward coaching, recipes, and support: https://www.plantwhys.com/collective

• Ali’s YouTube (PlantWhys): quick, family-friendly plant-based meals: https://www.youtube.com/channel/UCGrQa7v7G9e2m61DAT6UKKA

00:00 Introduction to the Podcast

00:10 Meet Chris Wark: Cancer Survivor and Advocate

00:21 Chris's Cancer Diagnosis and Initial Treatment

02:10 The Importance of Colonoscopies

04:07 The Shock of a Cancer Diagnosis

04:57 Understanding Cancer Treatments and Their Risks

11:15 The Role of Nutrition in Cancer Recovery

20:19 Chris's Journey to a Plant-Based Diet

25:32 Family Support and Alternative Therapies

30:32 Empowering Choices for Health and Wellness

33:37 The Benefits of Exercise 34:38 The Importance of Patient Advocacy

35:26 The Chronic Disease Epidemic

37:15 The Impact of Diet on Health

46:17 The Role of Spiritual and Emotional Health

51:27 The Power of Forgiveness

01:04:50 Resources for Cancer Patients

Episode: Factory Farming & the Environment—Why Your Food Choices Matter

Summary:
Ali unpacks how modern factory farming (CAFOs) impacts greenhouse gases, deforestation, soil health, water use, and nutrient pollution—and why simply eating meat more sparingly can create outsized environmental benefits. This isn’t politics; it’s cause-and-effect. You’ll leave with practical, doable swaps that reduce your personal water footprint and support a healthier planet.

• What “factory farming/CAFOs” actually means (not your neighbor’s small farm)

• Why demand for meat has skyrocketed since the 1950s—and why that matters

• The big three greenhouse gases tied to industrial livestock (methane, CO₂ via deforestation, nitrous oxide)

• How manure lagoons and synthetic fertilizers fuel nutrient pollution and ocean “dead zones”

• The water math: why animal products are so water-intensive compared to plants

• Two simple actions: cut animal products by ~50% or go fully plant-based—and the impact each has on your water footprint

• Industrial livestock + feed systems are a major driver of greenhouse gas emissions.

• Methane from cattle is short-lived but ~28× more potent than CO₂ in warming.

• Nitrous oxide from fertilizer/manure has ~300× the heat-trapping power of CO₂ and persists for ~114 years.

• Nutrient runoff (nitrogen/phosphorus) fuels algae blooms → low-oxygen “dead zones” (e.g., Gulf of Mexico).

• Small shift, big impact: Cutting animal products by ~50% can reduce your personal food-related water footprint by ~30%; going fully plant-based can reduce it by ~60%.

Attend Ali’s talk at RESTORE  

Catch Ali at RESTORE (UVU), Sept 26–27. Use code PLANTWHYS for tickets. She’ll go deeper into the “deeper wisdom behind the Word of Wisdom.”  

Connect with Ali  

Membership: PlantWhys (learn the why behind more plants + get the how) https://www.plantwhys.com/collective  

YouTube Recipe Channel: PlantWhys – simple, family-friendly recipes https://www.youtube.com/channel/UCGrQa7v7G9e2m61DAT6UKKA  

00:00 Introduction to Eat Meat Sparingly

00:52 Understanding Factory Farming

03:08 Environmental Impact of Meat Production

06:02 Greenhouse Gases and Factory Farming

12:31 Water Footprint and Nutrient Pollution

15:21 Call to Action: Making a Difference

23:43 Conclusion and Upcoming Events

In this episode of 'Eat Meat Sparingly: A Word of Wisdom Podcast,' host Ali Essig welcomes special guests Sherry and Victor from MotherInHeaven.com. The discussion revolves around Ali's upcoming speech at Restore, focusing on the deeper meanings of the Word of Wisdom and the connection to Heavenly Mother. Sherry and Victor share their journey of discovering Heavenly Mother through scripture and research over the past decade. They delve into various scriptural references and ancient texts that highlight Heavenly Mother's role, wisdom, and symbolism, including the Tree of Life and healing. They emphasize the importance of recognizing Heavenly Mother alongside Heavenly Father and Jesus Christ while advocating for a plant-based diet in alignment with the Word of Wisdom. They also touch on the symbolism found in the temple and how these teachings can lead to a healthier and more spiritually enriched life.

00:00 Introduction to Eat Meat Sparingly Podcast

00:05 Special Guests: Sherry and Victor

00:19 Exploring the Deeper Wisdom

01:21 Meet Sherry and Victor

02:29 Journey to Understanding Heavenly Mother

03:23 Scriptural Foundations and Discoveries

06:07 Wisdom and Heavenly Mother

11:34 Tree of Life and Healing Symbolism

23:06 The Role of Plants and Anointing Oil

25:36 Symbolism of Anointing with Oil

27:41 Exploring Wisdom and Her Feast

29:12 The Menorah and the Tree of Life

33:36 Preenacting Eternal Life

36:55 Embracing the Word of Wisdom

41:04 Living Closer to Heavenly Mother

46:31 Resources for Learning More

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.

• 🧀 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.

• 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.

• 📚 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

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

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

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

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