In this episode of 'Eat Meat Sparingly, A Word of Wisdom' podcast, host Ali Essig shares a transformative dietary tip inspired by her friend Laura's journey towards healthier eating. Ali emphasizes the surprisingly simple yet effective health benefits of adding a can of beans to your daily diet. She discusses how beans aid weight loss, improve digestion, lower LDL cholesterol, and regulate blood sugar. Ali offers practical advice on integrating beans into your meals, managing digestive adjustments, and maintaining consistency. By demonstrating how beans can replace unhealthy options without stringent dietary restrictions, Ali positions this one small change as a powerful tool for long-term health improvements.

00:00 Introduction and Personal Story

01:54 The One Simple Change for Health

02:24 How to Incorporate Beans into Your Diet

03:52 Health Benefits of Beans

07:23 Blood Sugar and Insulin Response

15:49 Tips for Reducing Gas and Bloating

20:15 Practical Tips and Recipes

23:46 Top Reasons to Follow the Bean Diet

26:06 Conclusion and Final Thoughts

Join the PlantWhys Collective and learn more here: www.plantwhy.com/40 Our next cohort starts on Monday!

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

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

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

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

In this episode, we delve into the profound connection between food and spirituality.. Ali explores the spiritual significance of food in religious contexts, particularly focusing on examples from Christian scriptures. Discussions about how food choices, such as plant-based diets versus meat consumption, impact our spiritual sensitivity, emotional well-being, and physical health are highlighted. The host emphasizes the importance of mindful eating, gratitude, and the potential spiritual benefits of consuming less meat and more plant-based foods. Practical advice on mitigating health risks from meat consumption is also provided, alongside an invitation to approach food with compassion and reduced judgment towards others' dietary choices.

Plantwhys women's retreat info: https://www.plantwhys.com/lakeside-wellness-retreat

00:00 Introduction and Retreat Announcement

00:41 The Spirituality of Food

01:10 Historical and Religious Perspectives on Food

05:51 Modern Food Practices and Their Spiritual Impact

07:26 The Benefits of a Plant-Based Diet

19:24 The Science Behind Plant-Based Nutrition

30:06 Conclusion and Invitation to Reflect

Grab our Black Friday Deal Here: https://www.plantwhys.com/course

In this episode of Eat Meat Sparingly, Ali Essig shares insights from a workshop she conducted on avoiding holiday weight gain. Ali delves into mindful eating, the importance of behavioral changes for lasting results, and provides three essential shifts to ensure a healthier holiday season. Key topics include enjoying treats without overeating, feeling good in December through proper sleep and nutrition, and a survival plan for travel and parties. Ali also introduces the benefits of the PlantWhys program, offering a special Black Friday deal for lifetime access to her comprehensive course on plant-based living.

00:00 Introduction to Eat Meat Sparingly

01:06 Healthy Holiday Blueprint

05:11 Mindful Eating During Holidays 18:30 Feeling Good in December

32:01 Travel, Party, and Chaos Survival Plan

32:55 Exploring Adaptogens and Healthy Caffeine Alternatives

34:37 Understanding Hormones and Appetite

35:38 The Role of Insulin and Glucagon in Fat Storage

38:25 Holiday Survival Plan: Intermittent Fasting and Exercise

42:54 The Power of Self-Compassion and Heartline Meditation

48:50 Introducing the Empowered by Plant Signature Course

54:38 Q&A and Final Thoughts

In this powerhouse episode, Ali breaks down exactly what it takes to transition to a plant-based lifestyle, build real strength, and finally see results that last. This is NOT another “eat more protein” lecture — it’s the honest truth about what’s actually holding most women back from losing weight, building muscle, and feeling strong in their bodies.

Ali shares:

The dream that sparked her mission to help others transition to plant-based eating

Why perfectionism keeps women stuck

What the 90/10 Word of Wisdom–aligned approach really looks like

Why building muscle takes longer than you think (and why that’s GOOD)

The 3-phase PlantWhys transformation roadmap

The biggest lies fitness influencers tell

How to truly strength train (finally explained clearly!)

What plant-based athletes actually eat

How much protein you really need (and why most women overthink it)

Why resistance training—not protein—is what builds muscle

The exact fuel your body needs for endurance, HIIT, and strength training

The shocking truth about under-fueling on a plant-based diet

Pro tips for teens in sports, endurance athletes, and beginners

When to use supplements like creatine, protein powder, or caffeine

Why fiber + carbs = your athletic superpower

How to use plant-based foods to reduce soreness, improve recovery, and boost performance

Why December is the month to build strength (even through the holidays!)

This episode is packed with science, real-life stories, and mindset shifts that will change how you approach health, nutrition, and training — forever.

Links & Resources 🌱 Join the PlantWhys Membership (40-Day Jumpstart + Emotional Eating + Strength Training): www.plantwhys.com/collective

 🍽️ Subscribe to Ali’s YouTube channel (easy vegan recipes your family will love): https://www.youtube.com/ ⁨@plantwhys⁩   

🧠 Follow Ali on Instagram for daily plant-based inspo: www.instagram.com/PlantWhys

00:00 Introduction to Plant Wise 00:39 Challenges of Transitioning to a Plant-Based Diet 00:57 The 90/10 Approach to Plant-Based Eating 01:31 Phases of the Plant Wise Program 02:13 Strength Training and Fitness Influencers 03:15 The Importance of Progressive Overload 03:44 The Reality of Long-Term Change 05:42 Strength Training Month and Membership Promotion 07:00 Plant-Based Diet and Athletic Performance 08:41 Understanding Energy Pathways in Exercise 11:27 The Role of Rest and Recovery 13:05 Nutritional Needs for Athletes on a Plant-Based Diet 17:24 Protein Sources for Vegan Bodybuilders 19:09 Exploring Processed Meats and Protein Sources 19:29 Understanding Protein Needs and Leucine Importance 20:47 Calculating Your Optimal Protein Intake 23:27 The Role of Strength Training in Muscle Growth 24:46 Importance of Fat in a Plant-Based Diet 27:18 Micronutrients and Supplements for Athletes 33:21 Pre-Event Nutrition and Hydration Tips 34:09 Maximizing Performance During Athletic Events 35:22 Conclusion and Additional Resources

In today’s episode, Ali breaks down PCOS in a simple, faith-aligned, science-backed way. You’ll learn what PCOS actually is, why it’s so strongly connected to insulin resistance, and how a whole food, plant-based lifestyle can dramatically improve symptoms like irregular periods, fatigue, acne, weight gain, and inflammation.

Ali explains:

Why saturated fat is a major root cause of insulin resistance

Why low-carb diets help short-term but harm your long-term health

The 30/30/30 Rule for PCOS (fat, sugar, fiber)

What foods help balance hormones naturally

Why stress, sleep, and emotional healing matter just as much as diet

How the PlantWhys Plate makes eating for PCOS simple and satisfying

If you’re ready to improve your symptoms, balance hormones, lower inflammation, and finally feel better in your body, this episode gives you the exact starting point — without overwhelm.

Want support transitioning to a plant-based lifestyle?
Join the PlantWhys Membership for recipes, accountability, and the new Embodiment program. https://www.plantwhys.com

00:00 Introduction and Sponsor Message

01:32 Personal Health Update and Stress Management

03:25 Understanding PCOS: Symptoms and Diagnosis

05:01 Causes and Risks of PCOS

06:20 Managing PCOS Naturally: Diet and Lifestyle

07:31 Nutrition Tips for PCOS

08:45 The Role of Insulin and Fat in PCOS

11:48 Short-term vs Long-term Diet Solutions

15:19 Practical Dietary Guidelines for PCOS

27:21 Final Thoughts and Support Resources

Neuropathy and kidney failure are usually managed, not healed—often with medications, side effects, and a gradual decline. In this episode, Ali explains what actually drives nerve and kidney damage and shares a powerful case study of Kerry, a long-time type 2 diabetic who saw improvements by day four on a plant-centered diet. Learn how a Word of Wisdom–aligned approach can support the body in ways standard care often misses.

What You’ll Learn
• What neuropathy and kidney failure are and why symptom meds don’t address the root
• Why saturated fat (not just carbs) plays a major role in blood sugar and nerve health
• How fiber-rich plant foods support insulin sensitivity, blood pressure, cholesterol, and circulation
• Kerry’s story: ER scare, dialysis warnings, foot ulcer… then weight down, energy up, meds reduced
• Simple, faith-aligned shifts to eat meat sparingly and add more plants
• How to meet loved ones with grace and help them create change that lasts

Who This Helps
• Neuropathy or chronic kidney disease
• Type 2 diabetes or insulin resistance
• High blood pressure or high LDL
• Caregivers seeking gentle, faith-centered guidance

Simple Swaps
• Eggs/meat → tofu scramble, chickpea omelet, bean + veggie bowls, soy yogurt parfait
• Regular salt → lite salt + potassium-rich foods (beans, potatoes, tomatoes, greens)
• Animal protein → soy, beans, lentils, whole grains, nuts/seeds, greens, berries, citrus

Key Takeaways
• You can’t out-medicate a high saturated fat diet for nerve or kidney health.
• Plant-forward eating supports blood sugar, blood pressure, cholesterol, and blood flow at the same time.
• You don’t need perfection—small changes add up.

 Mentioned in This Episode: 

🛳 Holistic Holiday at Sea Vegan Cruise — Mention PlantWhys for a $50 onboard credit in the bookstore! https://holisticholidayatsea.com/a/plantwhys_/ 

💚 PlantWhys Membership — Learn how to lose weight, improve gut health, and lower disease risk through a plant-based lifestyle: www.plantwhys.com 

📺 Ali’s YouTube Channel — Simple, family-friendly vegan recipes: PlantWhys on YouTube / @plantwhys

00:00 Introduction and Host Welcome 00:45 Sponsor Highlight: Holistic Holiday at Sea 02:04 Understanding Neuropathy and Kidney Failure 07:06 Carrie's Journey to Plant-Based Healing 12:40 The Science Behind Plant-Based Diets 15:59 Practical Tips for Adopting a Plant-Based Diet 23:55 The Power of Soy in Kidney Health 25:49 Encouragement and Final Thoughts