PLANTSTRONG Podcast

This week, we get into the nitty-gritty of gut health with Part Two of our conversation with Gastroenterologist, Dr. Alan Desmond. If you missed part one with Dr. Desmond’s Top 10 Prescriptions for Better Health, we highly recommend a listen! Let me ask you this -- “Where do you get your fiber?” If your first answer is Metamucil or any other fiber supplement, this episode is for you.

So many of us have what is known as a “carcinogenic microbiome.” It's an unfortunate truth that millions are walking around with a gut filled with cancer-promoting cells. Not only is this leading to so many of the preventable chronic lifestyle diseases, but also debilitating mental and cognitive issues like depression, anxiety, dementia, and Alzheimer's.

BUT, here's the great news. The studies also tell us that the more fruits and vegetables we consume, the higher our levels of optimism and the lower our levels of depressive symptoms.

How is that possible? Dr. Desmond and Rip explain the why and how.

Dr. Desmond explains the history of our gut microbiome, the role that short-chain fatty acids play in a healthy gut, and why a diversity of fruits, vegetables, legumes, whole grains, nuts, and seeds not only positively impacts our physical health, but also improves our overall sense of happiness and joy! 

The saying, “You are what you eat” has never been more true. Well, if you want to be happy and healthy, let’s feed your gut with a diverse diet of fiber-filled happy and healthy whole plantstrong foods.

And, let’s keep the Metamucil on the grocery shelves where it belongs.

If all health begins in the gut, then the United States needs a major overhaul.

One in three adults under the age of 50 have diverticular disease, colorectal cancer will affect more than one in 20 adults in their lifetimes, non-alcoholic fatty liver disease is off the charts, and millions of others suffer from irritable bowel syndrome and other inflammatory complications in our gut.

These are sobering facts, BUT you can do something about it and, today, along with Gastroenterologist Dr. Alan Desmond, we open up the prescription pad and give you real Doctor's orders - The Top 10 Prescriptions for Better Health - from Dr. Desmond's book, "The Plant-Based Diet Revolution: 28 Days to a Happier Gut and a Healthier You."

But, unlike most prescriptions that simply treat the problem, these prescriptions will get to the root and help you solve these major issues. The best part? They don’t involve taking more pills - just beautiful, nutritious, whole plant-based foods, the optimal diet for health and longevity.

1. 28:50 - Eat a diversity of plants

2. 30:25 - Ditch the Junk - ultra-processed food

3. 34:40 - Eat whole grains every day

4. 39:30 - Embrace whole carbohydrates - fiber, fuel and nutrients

5. 43:23 - Choose your protein wisely - yes, you will get enough protein

6. 49:20 - Take a B12 supplement - 25 mg per day

7. 50:28 - Cut out the sweet stuff

8. 57:46 - Remember, milk is for babies

9. 1:01:00 - Get your sunshine, Vitamin D

10. 1:02:37 - Get help if you need it

We're so thrilled to have you along for this Plant-Based Diet Revolution!

About Dr. Desmond

Doctor Alan Desmond is a Consultant Gastroenterologist who is dedicated to educating the public on the health benefits of a whole-food plant-based diet.  His best-selling book, ‘The Plant-Based Diet Revolution: 28 days to a happier gut and a healthier you’, is available wherever books are sold. Doctor Alan has made evidence-based dietary advice an essential part of his practice as a doctor specializing in gut health problems. He has presented at numerous international medical conferences on the benefits of this approach to food, alongside other renowned advocates including Dr. Michael Greger, Dr. Michael Klaper, Dietician Brenda Davis, Dr. Kim Williams, and Dr. Neal Barnard.  He is an Ambassador for Plant-Based Health Professionals UK, a not-for-profit group that educates members of the public, health professionals, and policymakers on the incredible health benefits of a plant-based diet.  

Certified in both Gastroenterology and General Internal Medicine, Doctor Alan completed his medical training in Ireland and Oxford. He has a specialist interest in the role of diet in the prevention and treatment of Crohn’s disease and Ulcerative Colitis. A fellow of the Royal College of Physicians, London, he has published several influential research papers in the field of Inflammatory Bowel Disease and is a dedicated advocate for the gut health benefits, and overall health benefits, of a whole-food plant-based approach to nutrition.  He lives in South Devon with his wife and three children.

Episode Resources

Our Virtual PLANTSTOCK Returns September 8-12th and to celebrate, the first 1,000 people to register will get in for just $10.00!

Join the PLANTSTRONG Community

Dr. Alan Desmond Website and Resources

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Everyone loves a great comeback story and, as we head into the 4th of July holiday weekend here in the States, we can't think of any better way to celebrate than with the uplifting story of survival and triumph from one of USA's finest - Dotsie Bausch. 

Dotsie and her track cycling teammates won the Silver medal at the 2012 London games, which is amazing unto itself; however, when you hear Dotsie’s story of what it took to get there, you’ll be even more astonished.

For years, she battled a debilitating eating disorder which left her on the brink of losing her life. Her recovery is nothing short of remarkable and so is her NEW mission in life -- to save the lives of others as Executive Director and tireless advocate at Switch4Good - the non-profit organization and podcast she started to tackle the ridiculous notion that we need cow’s milk for peak health and performance. It was a bill of goods she was sold for years as an elite-level athlete. 

You’ll love hearing about her “underdog” triumph at the Olympics because it’s also how she is approaching her work now. She's most certainly an underdog going up against some powerful organizations out there, but we have no doubt she’ll stand on the podium once again with pride knowing that the power of the Silver medal is saving the lives of millions of children, animals, and our planet.

Episode and PLANTSTRONG Resources:

Our Virtual PLANTSTOCK Returns September 8-12th and to celebrate, the first 1,000 people to register will get in for just $10.00!

PLANTSTRONG Summer Grilling Guide

Dotsie Bausch Website and Social Media

Switch4Good Website Live Better. Do More. Dairy Free

"Game Changers" Documentary

"Personal Gold" Documentary

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Welcome to Episode Two of our new PLANTSTRONG Snackables podcast series, a bite-sized podcast where host, Rip Esselstyn, and co-host, Jess Hegarty-Pastore, dish on all things plants! Plus, they give you the scoop on all of the upcoming PlantStrong food items.

Jessica leads product innovation for the PlantStrong food line and, together with Rip, will provide a peek behind the curtain on market research, ingredients, and inspiration behind the new PlantStrong foods headed your way. Plus, you'll always walk away with a recipe or two to share with your friends and family.

Tasty Bites from Today's Episode:

00:15 Welcome from Rip and Jess

00:34-02:45 Jess got married at Casa de Luz in Austin

02:49-08:45 Eleven Madison Park in NY goes 100% plant-based! Rip reads the letter from Chef Daniel.

08:50-09:40 Incogmeato commercial in the Olympic Trials

09:50-16:30 Summer Yum! Rip and Jess share their summer activities and fueling favorite fruits! Their favorites include peaches, plums, dark cherries, and strawberries. Plus, you get a little VIP taste of not-so-common favorites: sugarcube melons and champagne mangoes

16:35-18:25 Campfires and S’mores - How should you toast your marshmallows?

18:27-39:40 All things POPCORN, including creative ways to pop up the popcorn flavor! Popcorn is a plantstrong treat that can be enjoyed instead of those unhealthy chips. For all of the recipes visit the episode page at plantstrongpodcast.com at www.plantstrongpodcast.com/blog/snackables-ep2 

Episode Resources

For all of the popcorn recipes in today's episode, visit the Episode Page at plantstrongpodcast.com - www.plantstrongpodcast.com/blog/snackables-ep2

Shop PlantStrong Foods Now - https://plantstrongfoods.com/

Casa de Luz - https://www.casadeluz.org/

Eleven Madison Park - Letter from Chef Daniel Humm

"Help me learn to prepare wonderful meals!"

“I don’t know where to begin in the kitchen!”

Here at PLANTSTRONG, these are requests we get all of the time and we totally understand! It can be overwhelming to learn how to make new meals that taste great, especially when you're new to a plantstrong way of eating. Today, we've got you covered with longtime pal and chef, Derek Sarno.

It's hard to match the passion of Derek, especially in the kitchen. His company, Wicked Healthy Foods, is bringing plenty of plantstrong heat to the world and changing the plant-based retail space across the globe one animal-free meal at a time.

It was COMPASSION, though, that brought Derek to a completely vegan lifestyle when he suffered an unthinkable tragedy - the loss of his fiance. That moment changed the course of his life, career, and ultimately his purpose. He started from the bottom up...and we know that’s where some of you may find yourself right now. 

Today, we’re here to help you turn it around, become a wicked good cook, and bring out the flavor, fun, and creativity in your foods. We talk about:

• Getting organized in the kitchen

• The proper mindset around cooking

• Must-Have Kitchen Tools

• Spices, veggie prep, sauces, gravies

...and it wouldn’t be a talk with Derek Sarno if we weren’t talking mushrooms! He is the leader of the Mushroom Mafia, after all. For all of the details and tips on this episode, make sure to visit the episode page at planstrongpodcast.com. 

Episode and PLANTSTRONG Resources:

PLANTSTRONG Meal Planner - https://mealplanner.plantstrong.com - use code: STARTFRESH for a 14-Day Free Trial. Yes, you have to enter a credit card - but you won’t be charged if you cancel before the trial ends and that’s a click of a button. Enjoy the test drive and get cooking!

Get all of Today's Cooking Tips at the Episode Page: Wicked Healthy Food - https://wickedhealthyfood.com/

Purchase The Wicked Healthy Cookbook

Plant-based nutrition is definitely having a moment and it's so rewarding to be a key part of the conversation. It's also rewarding to introduce two longtime plantstrong pals who,like those of us at PLANTSTRONG, have been walking the walk and talking the talk for decades.

Matt Frazier is founder and creator of “The No Meat Athlete” and he’s absolutely one of the global authorities on plant-based nutrition for endurance athletes.

Robert Cheeke is the founder and creator of Vegan BodyBuilding and Fitness and has often been referred to as “The Godfather of the Vegan Bodybuilding Movement.” For over 25 years now, he's been out there flexing those biceps and advocating for a vegan lifestyle.

At PLANTSTRONG, we're thrilled to see Matt (“Mr. Endurance”) and Robert (“Mr. Muscle”) cross-pollinate and get together to produce this groundbreaking new book, The Plant-Based Athlete: A Game Changing Approach to Peak Performance.It is poised to be the definitive guide for any athlete looking to optimize and enhance their athletic performance.

It doesn’t matter if you’re a professional athlete, a weekend warrior, or someone who is just starting to dip your toe into fitness and may harbor some fear or doubt that plant-based nutrition will provide you with everything you need to succeed.

Those fears will be put to rest with this book that is packed with recipes, insights, scientific research, and profiles of athletes who use plants to power their professional careers and daily lives.

Key Takeaways:

• Macronutrient and Micronutrient Breakdowns - How much and, more importantly, what should I be eating before, during and after my training sessions?

• Can I really get enough protein on a plant-based diet?

• Why is plant protein superior to animal protein?

• How does a plantstrong diet help with inflammation and recovery?

• What are some examples of food combinations that will help sustain my performance? What foods do Robert and Matt eat?

• How do I even know how many calories I need on a daily basis?

• Who are some of the top-level athletes fueled by plants and what do they eat on a daily basis?

Even though our platform at PLANTSTRONG has primarily been about preventing and reversing chronic lifestyle disease like heart disease, high blood pressure, and diabetes, it’s so exciting to shed light on the fact that the same diet is also a performance enhancer to help athletes of all levels compete at their best.

The game is changing and it is PLANTSTRONG.

Episode Resources

Order our New PlantStrong Dessert-Inspired Granolas! https://plantstrongfoods.com/

Black Mountain, NC PLANTSTRONG Retreat - September 25th-30th, 2021 - https://plantstrong.com/black-mountain/

PLANTSTRONG Meal Planner - https://mealplanner.plantstrong.com - use code: STARTFRESH for a 14-Day Free Trial. Yes, you have to enter a credit card - but you won’t be charged if you cancel before the trial ends and that’s a click of a button. Enjoy the test drive and get cooking!

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No Meat Athlete - https://www.nomeatathlete.com/

Vegan BodyBuilding Website - https://www.veganbodybuilding.com/

Welcome to Episode One of our new PLANTSTRONG Snackables podcast series, a bite-sized podcast where host, Rip Esselstyn, and co-host, Jess Pastore, dish on all things plants! Plus, they give you the scoop on all of the upcoming PlantStrong food items. 

Jessica leads product innovation for the PlantStrong foodline and, together with Rip, will provide a peek behind the curtain on market research, ingredients, and inspiration behind the new PlantStrong foods headed your way.

Tasty Bites from Today's Episode:

• New Dating Trends for Plant-Based Singles - Yes, Being Plantstrong is Important in the Dating World!

• Jess is off to Get Married!

• Delicious Substitutes for Cheese and Desserts

• A Preview of the New PlantStrong Granolas - Why We Chose the Flavors and the Ingredients we Chose - YUM!

• Live Recipe Building - “Slugs on a Boat” - Apples, Dates, Nut Butter, Dark Chocolate

We hope you enjoy this personal tour into the PlantStrong kitchen with Rip and Jess.

Episode Resources

Shop PlantStrong Foods Now - https://plantstrongfoods.com/

Bautista Farms Dates - http://7hotdates.com/type-medjool.html

Sherra Aguirre is a vibrant soul who proves that health and vitality have no age limit. Her new book, “Joyful, Delicious, Vegan: Life Without Heart Disease” is testament that we can all learn how to enjoy good health naturally at any age―and it starts in our kitchens by changing how we eat.

Hers is a colorful and rich story that included a 35-year career as founder and CEO of a Houston-based company that had over 1200 employees. Needless to say, it was a life of stress, travel, dinners, and plenty of unhealthy habits.

Sherra shares her own story of reversing her heart disease and high blood pressure after she realized, quite shockingly, that she was eating over 50% fat every day! Her recipe? She adopted a SIMPLE, yet beautiful, whole foods plant-based diet. Her family history was riddled with chronic lifestyle disease and Sherra's goal is to help you re-write your own family history with simple and joyful changes.

"Simple," we know, is the keyword here, and you’ll be inspired and touched by her mindful approach to life now that includes a daily yoga and meditation practice as well. Sherra is aspirational because of her approach to life - that we should all reflect on how available and simple good health can actually be - and how delicious and fun it can be if we take time to appreciate all that we have.

When you live the mantra, “Self-Care is the new Health Care,” it can and will reverse your own lifestyle disease, but by changing yourself from the inside out, it can also have a lasting effect on your families and communities in which you serve. Now that is powerful and so, so simple.

About Sherra Aguirre:

SHERRA AGUIRRE is an articulate health enthusiast, environmentalist, and food security activist. She founded and led a successful business for three decades, winning national awards for entrepreneurship, innovation, and service excellence. She sold the company in 2016 to focus on sharing her passion for a healthy diet and lifestyle.

Aguirre describes herself as high energy, in better overall health, and in many ways more fit than in her thirties or forties. She has practiced meditation and yoga daily for more than twenty-five years, and for many years has researched and read extensively about diet and lifestyle as the most important factors for achieving and maintaining good health. By adopting a whole plant-based diet, she improved her overall heart health and eliminated symptoms of hypertension despite a significant family history of heart attack, stroke, and high blood pressure. She is passionate about empowering others to maintain vibrancy and good health throughout their lifetimes.

One of Aguirre’s main goals with her new book is to make the change to a healthier diet and lifestyle more accessible, particularly to African Americans and other communities who are at high risk for diabetes and heart disease.

Aguirre writes about the healing qualities of compassion, simplicity, and gratitude, and the ripple effect vegan eating can have on individuals, families, and communities. She is married with two daughters—Tembi Locke– actor, speaker, screenwriter, and New New York Times best-selling author; and Attica Locke– multiple award-winning novelist, New York Times best-selling author and screenwriter/producer.

Episode Resources

Black Mountain, NC PLANTSTRONG Retreat - September 25th-30th, 2021 - https://plantstrong.com/black-mountain/

New PlantStrong Foods Coming Soon - Hop on the list and be the first to know when they are available - https://plantstrongfoods.com/apps/coming-soon

PLANTSTRONG Meal Planner - https://mealplanner.plantstrong.com - use code: STARTFRESH for a 14-Day Free Trial. Yes, you have to enter a credit card - but you won’t be charged if you cancel before the trial ends and that’s a click of a button. Enjoy the test drive and get cooking!

Sherra Aguirre Website - https://sherraaguirre.com/

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Dig deep into the all-encompassing world of Lifestyle Medicine Physician, Dr. Saray Stancic. Her story has a little of everything that will have you on the edge of your seat -- personal trauma and transformation, redemption, discovery, and a passionate pursuit to change not just her health and the health of her patients, but of the healthcare field as a whole. Not a small task, but as you’ll hear, this plant-armored warrior is more than up to the task! 

In 1995, as a third-year medical resident, Dr. Stancic was diagnosed with multiple sclerosis. At the time, it may as well have been a death sentence for this young doctor. This unforeseen health challenge changed the course of her life, both professionally and personally, and Rip and Saray talk about the impact that diagnosis had on her life as well as her “galileo” blueberry moment that ultimately changed the way she viewed her prognosis.

Today, over 25 years later, in addition to being a physician, you can also add marathon finisher, filmmaker, and author to her long list of credentials. Her film, “Code Blue” examines the healthcare industry and offers solutions featuring the practice of lifestyle medicine to prevent, treat, and manage disease. And, her new book, What’s Missing From Medicine offers six lifestyle changes to overcome chronic illness, including heart disease, diabetes, obesity, autoimmune diseases like lupus, multiple sclerosis, and many others.

Prepare to be inspired by the incomparable, Dr. Saray Stancic.

Episode Resources

Black Mountain, NC PLANTSTRONG Retreat - September 25th-30th, 2021 - https://plantstrong.com/black-mountain/

New PlantStrong Foods Coming Soon - Hop on the list and be the first to know when they are available - https://plantstrongfoods.com/apps/coming-soon

PLANTSTRONG Meal Planner - https://mealplanner.plantstrong.com - use code: STARTFRESH for a 14-Day Free Trial. Yes, you have to enter a credit card - but you won’t be charged if you cancel before the trial ends and that’s a click of a button. Enjoy the test drive and get cooking!

Dr. Saray Stancic Website - https://drstancic.com/

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Welcome to a BONUS Edition of the PLANTSTRONG Podcast with an encore performance of “How to Lose Weight Without Losing Your Mind,” featuring Dr. Doug Lisle and Rip Esselstyn. In this free livestream event, Dr. Lisle gave a brief talk on the surprising and inspiring truth about how to achieve sustainable weight loss.

The event was so powerful that we want to share it with everyone in hopes of providing some help and reassurance that YOU are not the problem and your genes are not to blame as much as we want to point the finger at someone besides ourselves. So many lightbulb moments took place throughout the evening and we love it when that happens.

Stick around at the end as PLANTSTRONG coaches John Fitzgerald and Ami Mackey also provide a Mindset Mastery talk on how to put the content into action. Thanks so much for listening and do feel free to share this episode with friends or loved ones who may benefit.

Some of the topics covered include:

• Reasons Why We are Gaining Weight

• The Role of Genes in our Weight Destiny

• Calorie Density and How it Factors into our Consumption of Food

• Calorie Estimation Receptors - What are They?

• Dr. Lisle’s Law of Satiety

• How to Avoid Falling into the Pleasure Trap - Avoiding Temptations and Cravings

• Dr. Lisle’s “New Religion” - Salad, Veggies, Carbs

• Mindset Mastery - Now, HOW do We Implement?

Episode and PLANTSTRONG Resources:

• Video Version of this Episode including all of Dr. Lisle’s slides: https://youtu.be/Z96ThwPd4ak 

• Summer Grilling Guide - Join our Free Community to get the Guide to Delicious Summer Foods:  https://community.plantstrong.com/posts/summer-grilling-guide

• Rescue 10X - Our Summer Edition starts June 15th: https://community.plantstrong.com/plans/131498?bundle_token=d5fa00af4802686ed95ec14aaef011a8&utm_source=manual 

• PLANTSTRONG Meal Planner - use code: STARTFRESH for a 14-Day Free Trial. (Yes, you have to enter a credit card - but you won’t be charged if you cancel before the trial ends and that’s a click of a button.) Enjoy the test drive and get cooking! https://mealplanner.plantstrong.com/ 

• Join the free PLANTSTRONG Community: https://community.plantstrong.com/feed 

• Esteem Dynamics: https://esteemdynamics.com/ 

• Theme Music for Episode: https://app.soundstripe.com/songs/10845