The PlantWhys Podcast

By Ali EssigHealth & Fitness Nutrition

The PlantWhys Podcast episodes

August 01 Your Workouts Aren’t Reflecting Your Effort: How to Train Smarter for Fat Loss and Muscle
Join the PlantWhys membership here! https://www.plantwhys.com/collective
Free strength-training workout outline at www.plantwhys.com/workout
00:00 Workshop Repost Intro 00:57 Class Goals and Q&A 04:07 Why Effort Isn’t Showing 05:55 Growth Needs Structure 08:49 Element One Focus 12:30 Nutrition Cardio Weights 16:20 Progressive Overload Basics 19:31 Train Smart and Recover 22:05 Common Workout Mistakes 24:59 Protein Targets Explained 27:18 Cardio and TDEE Levers 34:00 Cardio Zones and Visceral Fat 38:45 Menopause and HIIT Question 39:02 HIIT Limits and Cortisol 40:14 SIT for Muscle Building 41:30 Recovery as Growth Driver 43:14 Fat Loss vs Build Phases 45:14 Realistic Muscle Gain Rates 46:25 PlantWhys Program Overview 54:29 Membership Pricing and Bonuses 01:06:46 Workout Outline and Q&A 01:10:29 Pilates Modifications and Injuries 01:15:34 Final Wrap and Next Steps
1 hr 18 min
July 25 Prediabetes: Where to Start (5 Simple Changes That Make the Biggest Difference)
FREE GUIDES:
Fridge and Pantry Guide: https://www.plantwhys.com/Fridge-and-Pantry-Guide
How Not to Die Cliff Notes: https://www.plantwhys.com/signup-cliffnotes
Free one week meal guide: https://www.plantwhys.com/free-1-week-meal-guide-sign-up-1
Free Guide: How to Ease into Eating More Plants: https://www.plantwhys.com/plantwhys-2-0
MINI COURSES:
Ten Minute Tank Top Arms: https://www.plantwhys.com/offers/2KjPzp87/checkout
How to Lose Two Pounds in One Week Mini-Course: https://www.plantwhys.com/how-to-lose-2-pounds-in-one-week-
1 Strong Core, Happy Gut Mini Course: https://www.plantwhys.com/offers/V4bwWus5/checkout
Plant-Based Pathway Mini-Course: https://www.plantwhys.com/offers/9THuNFBP/checkout
FREE TRIALS: One Month Free inside our PlantWhys Membership: https://www.plantwhys.com/offers/jYZNxfAq/checkout
One Month Free to our Meal Plan Subscription: https://www.plantwhys.com/offers/oDm6uR2J/checkout
After two friends are diagnosed with prediabetes and ask for help, the host shares five first steps for improving blood sugar without immediately going 100% plant-based or low carb. The top priority is adding fiber—especially beans and whole grains—with a goal like 1/2 cup beans daily; studies cited show better blood sugar and cholesterol outcomes versus simply cutting calories, and legumes provide a “lentil effect” lasting about 24 hours. Next is cutting saturated fat (often from cheese, butter, cream, fatty meats, and some coconut-based foods) because it worsens insulin resistance; practical swaps include olive oil, cashew cream, and lower-saturated-fat options. The third lever is movement, particularly 10–15 minute walks after meals plus strength training. Fourth is building meals around a balanced plate (fruit, vegetable, whole grain/potato, and a lower-saturated-fat protein). Fifth is changing the home environment by not buying packaged snacks and making treats occasional outings. 00:00 Prediabetes Wake Up Call 00:39 First Steps Overview 01:27 Add Fiber First 02:00 Beans And Lentil Effect 03:23 Fiber Targets And Carbs 06:19 Saturated Fat Matters 07:31 Cut Cheese And Butter 11:48 Insulin Resistance Explained 12:28 Swap Meats For Plants 14:50 Exercise After Meals 16:23 Strength Training Bonus 16:53 Strength App and Arms 17:23 Workout Structure Basics 17:51 Post Meal Movement 18:24 Exercise as Therapy 20:22 PlantWise Plate Method 22:24 Make Healthy Easy 25:27 Prediabetes Mindset Reset 26:51 Five Step Recap 28:18 Keep It Simple 30:07 Closing Encouragement
32 min
July 18 Stop Starting Over: The Mindset Shift That Makes Healthy Habits Stick
FREE GUIDES:
Fridge and Pantry Guide: https://www.plantwhys.com/Fridge-and-Pantry-Guide
How Not to Die Cliff Notes: https://www.plantwhys.com/signup-cliffnotes
Free one week meal guide: https://www.plantwhys.com/free-1-week-meal-guide-sign-up-1
Free Guide: How to Ease into Eating More Plants: https://www.plantwhys.com/plantwhys-2-0
MINI COURSES:
Ten Minute Tank Top Arms: https://www.plantwhys.com/offers/2KjPzp87/checkout
How to Lose Two Pounds in One Week Mini-Course: https://www.plantwhys.com/how-to-lose-2-pounds-in-one-week-1
Strong Core, Happy Gut Mini Course: https://www.plantwhys.com/offers/V4bwWus5/checkout
Plant-Based Pathway Mini-Course: https://www.plantwhys.com/offers/9THuNFBP/checkout
FREE TRIALS:
One Month Free inside our PlantWhys Membership: https://www.plantwhys.com/offers/jYZNxfAq/checkout
One Month Free to our Meal Plan Subscription: https://www.plantwhys.com/offers/oDm6uR2J/checkout
Why is it so hard to stay consistent with healthy habits?
If you've ever felt like you're constantly starting over on Monday, this episode is for you. Today I'm sharing the mindset and coaching tools I use with my clients to help them create lasting behavior change—without relying on perfection or endless willpower.
You'll learn how to stop judging yourself, start gathering useful information, and make healthy habits feel realistic and sustainable.
In this episode, you'll learn:
✅ Why awareness is the first step to lasting change
✅ How to audit your daily routines (sleep, meals, movement, stress, and screen time)
✅ The difference between pushing harder and creating space for joy and gratitude
✅ How to use the Stop • Start • Continue • Modify framework to improve your habits
✅ Why focusing on your wins ("gains") is more motivating than focusing on what's missing ("gaps")
✅ How to use an observation journal to understand your habits without guilt or shame
✅ The stair-stepping technique to reduce overwhelm and make progress one small step at a time
✅ Why lowering your expectations may actually help you reach your goals faster
Timestamps
00:00 – Coaching class introduction
00:33 – Why journaling leads to real change
01:07 – Turning awareness into action
02:14 – Auditing your daily routines
03:32 – Finding balance between productivity and receiving
06:43 – Building discipline through joy
08:32 – Stop • Start • Continue • Modify
11:52 – Toward motivation: Focus on gains, not gaps
15:07 – Becoming a scientist of your own habits
20:38 – Stair-stepping your way through overwhelm
23:04 – Why smaller commitments create bigger results
25:57 – Key takeaways
27:26 – Join the PlantWhys Membership
29:02 – Final thoughts
If you're looking for accountability, live coaching, plant-based nutrition guidance, Pilates classes, and a supportive community, I'd love to have you inside the PlantWhys Collective. One Month Free inside our PlantWhys Membership: https://www.plantwhys.com/offers/jYZNxfAq/checkout
If you enjoyed this episode, don't forget to like, subscribe, and share it with someone who needs a fresh start.

30 min
July 11Everyone's Drinking Electrolytes... But Should You?
If you've ever wondered whether you should toss an electrolyte packet into your water bottle every day, this episode is for you.
In This Episode:
What electrolytes are and why they're essential for your body
The five main electrolytes and the role each one plays
Why most people don't need electrolyte supplements
When electrolyte drinks can actually be beneficial
Why many sports drinks contain more sugar than most people need
Natural food sources of electrolytes
The simple "2-2-1" hydration rule
Common signs and symptoms of dehydration
FREE GUIDES:
Fridge and Pantry Guide: https://www.plantwhys.com/Fridge-and-Pantry-Guide
How Not to Die Cliff Notes: https://www.plantwhys.com/signup-cliffnotes
Free one week meal guide: https://www.plantwhys.com/free-1-week-meal-guide-sign-up-1
Free Guide: How to Ease into Eating More Plants: https://www.plantwhys.com/plantwhys-2-0
MINI COURSES:
Ten Minute Tank Top Arms: https://www.plantwhys.com/offers/2KjPzp87/checkout
How to Lose Two Pounds in One Week Mini-Course: https://www.plantwhys.com/how-to-lose-2-pounds-in-one-week-1
Strong Core, Happy Gut Mini Course: https://www.plantwhys.com/offers/V4bwWus5/checkout
Plant-Based Pathway Mini-Course: https://www.plantwhys.com/offers/9THuNFBP/checkout
FREE TRIALS:
One Month Free inside our PlantWhys Membership: https://www.plantwhys.com/offers/jYZNxfAq/checkout
One Month Free to our Meal Plan Subscription: https://www.plantwhys.com/offers/oDm6uR2J/checkout

00:00 Heatwave Intro 00:45 Electrolyte Hype 01:53 Who Needs Them 02:49 What Electrolytes Do 03:30 When Supplements Matter 07:04 Sugar and Sports Drinks 07:59 Food Electrolyte Sources 09:45 Food First Breakdown 12:26 Hydration Before Workouts 15:34 Dehydration Warning Signs 16:23 Key Takeaways and Checklist 19:29 Wrap Up and Next Steps
21 min
July 04 Dr. Neal Barnard on the Biggest Nutrition Myths Holding You Back
Host Ali Essig interviews Dr. Neal Barnard, founder of the Physicians Committee for Responsible Medicine, about the International Conference on Nutrition and Medicine in Washington, D.C., which trains doctors to apply nutrition science in practice while serving healthy, tasty meals. Barnard shares how an autopsy job and learning about atherosclerosis led him from a meat-heavy upbringing to plant-based eating, and explains that type 2 diabetes is driven by fat buildup in liver and muscle cells that blocks insulin, so a low-fat vegan diet with minimal oils can rapidly improve blood sugar and reduce liver fat. He discusses benefits for hot flashes (low-fat plant-based plus soybeans), addresses soy safety, and explains why cheese is addictive and widely promoted. He offers tips for reluctant spouses, cholesterol-lowering foods, bone health basics, why eggs are high in cholesterol, practical meal ideas, his running/pushup routine, and highlights books including The Power Foods Diet and Your Body in Balance.
00:00 Podcast Intro and Guest 02:04 ICNM Conference Overview 04:41 Making Plant Based Practical 05:37 Barnard Origin Story 10:24 Diabetes and Carbs Explained 13:50 Low Fat Plant Based Protocol 17:34 Diabetes Reversal Case 18:52 Hot Flashes and Soy Study 22:34 Cheese Addiction and Dairy 27:22 Faith Ethics and Factory Farming 30:07 Winning Over a Reluctant Spouse 32:09 Mom Finally Goes Vegan 33:50 Lab Mixup Scare 34:16 Parents Go Vegan 35:11 Post It Persuasion 36:22 Stubborn Cholesterol Fixes 37:21 Calcium Bone Basics 39:07 Eggs And Alternatives 40:51 Doctors Eat Plants 42:18 Barnard Daily Meals 46:50 Eating Out Anywhere 50:12 Exercise And Mindset 52:35 Books Hormones Story 57:46 Final Thanks And Outro
1 hr
June 27 Everything You’ve Been Told About Osteoporosis Is Wrong
Osteoporosis doesn't start when you're diagnosed—it begins years, even decades, earlier. The good news? There's so much you can do today to build stronger bones and reduce your risk of fractures later in life. In this episode, I break down the biggest myths about bone health, explain why calcium alone isn't enough, and share the evidence-based nutrition and exercise strategies that truly help protect your bones as you age.
Resources mentioned:
Tank Top Arms strength program: https://www.plantwhys.com/offers/2KjPzp87/checkout
PlantWhys Membership: https://www.plantwhys.com/offers/Yrpo3LcK/checkout
Previous episode: My Husband's Stroke Story: https://www.youtube.com/watch?v=unPCLHj8DSo
00:00 Osteoporosis Matters Now 00:40 Vegan Cruise Announcement 01:46 Milk Myth Debunked 03:31 Bone Loss Starts Early 06:33 Calcium Beyond Supplements 07:21 Best Calcium Foods 09:24 Walking Is Not Enough 10:44 Strength Training Blueprint 16:27 Protein Supports Bones 18:51 Never Too Late 19:34 Key Nutrients And Supplements 22:25 Risk Factors And Fall Prevention 27:10 DEXA Scans And T Scores 31:05 Final Motivation And Next Steps
34 min
June 20 If I Had High Cholesterol, Here's Exactly What I Would Do
$10 Trial of the PlantWhys Membership: https://www.plantwhys.com/offers/AsLsmm2N/checkout
If your cholesterol is creeping up, where should you start? In this episode, I share the exact evidence-based strategies I would use to lower my LDL naturally.
We discuss:
• The Portfolio Diet and why it is one of the most powerful eating patterns for lowering cholesterol
• The best plant protein swaps, including beans, tofu, soy milk, and tempeh
• How soluble fiber from beans, oats, barley, and psyllium helps lower LDL
• Why nuts, seeds, and plant sterols deserve a place in your daily routine
• The importance of reducing saturated fat from foods like butter, cheese, and cream
• The role of weight loss, aerobic exercise, and strength training in improving heart health
• My thoughts on eggs and cholesterol based on the latest research
If I had high cholesterol, these are the exact steps I would take—and they may be simpler than you think.
00:00 What Lowers Cholesterol 00:37 PlantWhys Membership 02:49 Why Cholesterol Rises 03:41 Portfolio Diet Basics 08:37 Swap In Plant Proteins 11:05 Nuts Seeds Soluble Fiber 13:31 Plant Sterols Saturated Fat 18:44 Best Levers Recap 21:30 Eggs Dairy Weight Loss 23:59 Exercise That Helps 27:55 Wrap Up Next Steps
31 min
June 13 I asked Dr. Greger Controversial Questions I Really Wanted Answered
Interviewing Dr. Michael Greger has been on my bucket list for years. His book How Not to Die changed the way I think about food and health, so sitting down with him for this conversation was a true honor. In this interview, we discuss:
• What Dr. Greger actually eats while traveling
• The truth about protein and strength training
• What "eat meat sparingly" really means
• The best foods for longevity
• High cholesterol on a plant-based diet
• Osteoporosis and calcium without dairy
• Fiber, gut health, and beans
• Tips for raising healthy eaters
Plus, Dr. Greger shares his surprising daily exercise routine and answers some of the most common nutrition questions I hear from women.
00:00 Dream Interview Setup 01:36 Meet Dr Greger 02:48 Eating On The Road 07:07 Faith And Food Wisdom 09:24 How Much Meat Is Sparing 10:26 Family Pushback Strategies 12:25 Healthiest Animal Options 13:56 Emergency Food Storage 15:19 Top Three Foods To Add 15:53 Cancer Keto Question 16:42 Autoimmune And Soy Myths 18:11 Osteoporosis Calcium Basics 18:59 Protein And Strength Training 22:26 Fiber Limits And Gut Adaptation 24:56 High LDL On Plant Based 26:55 Kids And Healthy Eating 29:14 Guilty Pleasures Farewell 29:48 Host Wrap Up And Thanks
32 min
June 06 The GLP-1 Mistakes Almost Everyone Makes
The 2027 Holistic Holiday at Sea vegan cruise, if you mention PlantWhys you will get $100 off! https://holisticholidayatsea.com/
  18 Easy Ways to add more plants: https://www.plantwhys.com/plantwhys-2-0
How to Lose Two Pounds in One Week Mini-Course: https://www.plantwhys.com/how-to-lose-2-pounds-in-one-week-1
Strong Core, Happy Gut Mini-Course: https://www.plantwhys.com/strong-core-happy-gut-workshop-1
Watch this next: https://www.youtube.com/watch?v=9adNV8CLZnY&t=3s
PlantWhys Youtube Channel: https://www.youtube.com/channel/UCGrQa7v7G9e2m61DAT6UKKA
Show Notes:
What happens when you stop taking Ozempic or other GLP-1 medications?  In this episode, Ali dives into the science behind GLP-1 weight loss drugs, why many people regain weight after stopping them, and the habits that matter most for long-term success.
You'll learn:
• Why GLP-1s are a tool—not a magic pill
• The surprising role of fiber in managing hunger and food noise
• How much protein you actually need
• Why strength training is non-negotiable while losing weight
• The biggest mistake people make when coming off these medications
• How to build habits that help you keep the weight off for good
Whether you're considering a GLP-1, currently taking one, or simply want sustainable weight loss, this episode will help you focus on what really matters.
00:00 Cruise Announcement 00:47 GLP-1 Safety Overview 01:41 Rebound Weight Risks 02:41 Momentum Habit Mindset 03:21 Eat for Fiber Protein 04:30 Protein Targets Explained 06:48 Fiber Goals Beans 07:58 Exercise Strength Training 09:10 Taper Off Manage Stress 10:10 Food Noise Beans Strategy 11:08 Wrap Up Next Steps
13 min
May 30 Jenedy Paige on Faith, Art, Grief, and Becoming an American Ninja Warrior
Ali interviews Jenedy Paige, a professional oil painter and American Ninja Warrior athlete, about how her path unfolded through faith, hard work, and consistency. Jenedy explains she discovered art senior year after moving to Colorado, where an art teacher taught her to communicate emotion; she then studied at BYU-Idaho, worked intensely to catch up, and kept painting. She describes starting Ninja at 34 after indoor bouldering sparked her interest, feeling prompted to apply to American Ninja Warrior, training with teens, and competing each season since 2019 (with 2020 canceled due to COVID). Jenedy shares how losing her son reshaped her life, with painting and running helping her process grief, and discusses reframing “questions” as quests and “problems” as forward-moving prompts that intensify prayer. She outlines devotional practices (journaling, prayer, inspirational reading), identity rooted in being a child of God, spiritual connections to fitness, and practical advice on long-term, consistent health habits and moderation, plus where to follow her work and her upcoming June NBC season.
Follow Jenedy's Instagram Here: https://www.instagram.com/jenedypaige/?hl=en
Or check out her art here: https://jenedypaige.com/
00:00 Meet Jenedy Paige 01:21 Art Origin Story 03:47 Ninja Warrior Calling 06:05 Grief Through Art Fitness 09:26 Quest In Questions 12:22 Falling Forward Mindset 15:48 Celebrate Small Wins 17:19 Identity And Limitlessness 19:04 Daily Devotional Practice 21:35 Journaling In Mom Life 22:05 Journaling Between Moments 22:43 Make Journals Creative 23:08 Stop Editing Yourself 24:16 Preserving Journals For Family 25:28 Phone Notes Versus Paper 25:50 Body And Spirit Connection 29:25 Temple Takes Time 30:33 Diet Changes That Work 32:41 Moderation Versus Strict 33:51 Healthy Treat Alternatives 35:32 Pray Over Your Goals 38:35 Where To Follow Jenedy 38:55 Ninja Warrior And Goodbye
41 min

About The PlantWhys Podcast

From the publisher's feed

As a mother of six children, including twin baby boys, Ali found herself rushing to the emergency room with her 37 year old husband who had just suffered a stroke. After multiple tests, doctors found no clear answers and encouraged their family to eat a heart healthy diet by avoiding saturated fats, trans fats, cholesterol and to eat more fiber.