The PlantWhys Podcast

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.

🔗 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/

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

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 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.

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)."

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.