PLANTSTRONG Podcast

Ep. 378: Andy Glaze: The Plant Strong Firefighter Who's Run 100 Miles a Week for Nearly 7 Years

What does it take to go from rock bottom to running 100 miles a week for more than six straight years? For Andy Glaze, the answer goes far beyond physical endurance. Andy is a firefighter, plant-based ultramarathon runner, father of three, and author of Smile or You're Doing It Wrong: A Journey from Rock Bottom to Redemption. But before he became an inspiration to millions, he was a teenager struggling with meth addiction, troubled schools, and a future that looked anything but promising. Today, Andy has completed some of the world's most grueling ultramarathons and, at the time of this interview, had logged almost 350 consecutive weeks of running at least 100 miles! He joins Rip for a remarkably honest conversation about finding his way through addiction, anxiety, divorce, grief, a willingness to embrace failure and firefighter-related PTSD — and how running, a plant-based lifestyle (and Rip!), helped him build a life he loves. They dig into: The journey from teenage addiction to ultramarathon running His unbelievable streak of 100-mile running weeks Why he believes in "failing forward" and doing hard things scared Fueling extreme endurance with plant-based nutrition The emotional toll of firefighting and the importance of talking about mental health The surprising role Rip's recipes played in Andy's early firefighting career Why smiling, gratitude, and resilience are at the heart of his philosophy This is about so much more than running. It's about second chances, showing up for yourself, and remembering that no matter how far you've fallen, you can always begin again. As Andy says, "Smile or you're doing it wrong!" Episode Webpage Watch on YouTube Learn More About our 2027 Live Plant Strong Events: https://plantstrongevents.com/ Our new Meal Planner is LIVE: visit https://goplantstrong.com/ and use code podcast to receive an additional $10 off an annual subscription (It’s just $69/year!) Let Us Help Your PLANTSTRONG Journey Learn More About Our Corporate Wellness Program: https://liveplantstrong.com/corporate-wellness/ COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer Follow PLANTSTRONG and Rip Esselstyn https://plantstrong.com/ https://www.facebook.com/GoPlantstrong https://www.instagram.com/goplantstrong/ https://www.instagram.com/ripesselstyn/ Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating Apple Podcasts Spotify

Ep. 377: Dr. Josh Helman - Don’t Wait for Memory Loss to Start. Here's How to Protect Your Brain Now

What can you do today to protect your brain decades from now? Dr. Josh Helman joins Rip for a deep dive into Alzheimer’s disease, dementia, cognitive decline, sleep, exercise, inflammation, vascular health, vitamin deficiencies, stress, environmental exposures, and nutrition. After more than 20 years in emergency medicine, Dr. Josh shifted his career toward helping patients experiencing cognitive decline and other neurological conditions. In this conversation, Rip asks the questions many families want answered: What exactly is the difference between Alzheimer’s and dementia? What does someone mean when they claim cognitive decline can be “reversed”? How strong is the scientific evidence? Why is deep sleep so important? What role do blood vessels, exercise, and diet play in brain health? And what can we start doing right now? Dr. Josh also shares why he personally follows a low-fat, plant strong diet and why he believes brain health and cardiovascular health are deeply connected. The conversation also explores several areas that remain debated or outside conventional medical practice, including environmental toxin testing, mold, chronic Lyme disease, blood filtration, and other specialized therapies. The big takeaway? Don’t wait for memory loss to start protecting your brain. Move your body. Prioritize restorative sleep. Eat fiber-rich whole plant foods. Manage stress. Stay socially and intellectually engaged. And get Brain Strong. Learn More About our 2027 Live Plant Strong Events: https://plantstrongevents.com/ Our new Meal Planner is LIVE: visit https://goplantstrong.com/ and use code podcast to receive an additional $10 off an annual subscription (It’s just $69/year!) Let Us Help Your PLANTSTRONG Journey Learn More About Our Corporate Wellness Program: https://liveplantstrong.com/corporate-wellness/ COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer Follow PLANTSTRONG and Rip Esselstyn https://plantstrong.com/ https://www.facebook.com/GoPlantstrong https://www.instagram.com/goplantstrong/ https://www.instagram.com/ripesselstyn/ Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating Apple Podcasts Spotify

Ep. 376: Colleen Patrick-Goudreau: Don’t Do Nothing Because You Can’t Do Everything

Colleen Patrick-Goudreau—the author, speaker, podcaster, and longtime advocate known as the Joyful Vegan—returns to the Plant Strong Podcast for a thoughtful conversation about compassion, sustainability, and creating change without burning out. Colleen explains why anger, remorse, isolation, and rigid thinking can make a plant-based lifestyle harder to sustain. Rather than making “being vegan” the ultimate goal, she encourages people to focus on their deeper North Star: living as compassionately, healthfully, and responsibly as possible. Her message is simple and liberating: Don’t do nothing because you can’t do everything. Do something—anything. Rip and Colleen also explore her eighth book, A Year of Compassion: 52 Weeks of Living Zero-Waste, Plant-Based, and Cruelty-Free. The book brings together the themes that have shaped Colleen’s work for more than 30 years, including plant-based food, animal advocacy, sustainability, wildlife, responsible consumption, and human connection. Colleen shares practical ways to reduce waste without chasing an impossible standard of “zero.” She explains wish-cycling, why recycling symbols can be misleading, how to extend the life of the things we own, and how neighborhood Buy Nothing groups can keep usable items out of landfills. They also discuss compassionate travel, the surprising plant-forward foundations of many global cuisines, simple everyday meals, protein awareness, social-media misinformation, and why joy and pleasure are essential parts of lasting change. Ultimately, this conversation is an invitation to release perfection and recognize our connection to one another, the animals, and the natural world. You do not need to solve every problem today. You simply need to take the next compassionate step. Episode Webpage Watch on YouTube Learn More About our 2027 Live Plant Strong Events: https://plantstrongevents.com/ Our new Meal Planner is LIVE: visit https://goplantstrong.com/ and use code podcast to receive an additional $10 off an annual subscription (It’s just $69/year!) Let Us Help Your PLANTSTRONG Journey Learn More About Our Corporate Wellness Program: https://liveplantstrong.com/corporate-wellness/ COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer Follow PLANTSTRONG and Rip Esselstyn https://plantstrong.com/ https://www.facebook.com/GoPlantstrong https://www.instagram.com/goplantstrong/ https://www.instagram.com/ripesselstyn/ Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating Apple Podcasts Spotify

• Transcript

Ep. 375: Vince Rountree - A 108-point cholesterol drop in 6 weeks?

In 2011, a routine physical revealed a total cholesterol of 240 and LDL of 170 for Vince Rountree. Told there wasn’t much he could do beyond medication, Vince (a chemical engineer) wasn't buying it and kept searching—and eventually found the work of Dr. Caldwell B. Esselstyn, Jr. So he went all-in. For six weeks, Vince ate a 100% whole-food, plant-based diet with no exceptions. When he retested, his total cholesterol had dropped to 132 and his LDL to 78. That experiment changed the course of his life. Today, Vince is a health coach and founder of The Food Fixer Path, helping others explore what whole-food, plant-based nutrition can do for their health. He and Rip dig into type 2 diabetes, heart disease, ApoB, behavior change, social pressure, and why community and a strong WHY can make all the difference. They also talk about Vince’s latest experiment: getting stronger after 60. Since beginning serious strength training, Vince says he has added roughly 20 pounds of body weight and increased his bench press from around 175–185 pounds to 315—all without protein powders, shakes, peptides, or tracking macros. His approach is refreshingly simple: eat whole plant foods, train consistently, and keep showing up. You'll hear: Vince’s six-week cholesterol experiment Discovering Dr. B. Caldwell Esselstyn, Jr. Type 2 diabetes, insulin resistance, and the carb debate Heart health, cholesterol, and ApoB Why Vince created his five-day health challenge The importance of community and behavior change Finding a WHY strong enough to keep you going Building muscle after 60 Getting stronger without protein powder or macro counting Why consistency matters more than complexity Episode Webpage Watch the Episode on YouTube Links to connect with Vince: https://thefoodfixerpath.com/ https://www.instagram.com/thefoodfixers/ https://www.facebook.com/thefoodfixers https://www.linkedin.com/in/vincerountree/ https://www.theredlinechallenge.com/go Learn More About our 2027 Live Plant Strong Events: https://plantstrongevents.com/ Our new Meal Planner is LIVE: visit https://goplantstrong.com/ and use code podcast to receive an additional $10 off an annual subscription (It’s just $69/year!) Let Us Help Your PLANTSTRONG Journey Learn More About Our Corporate Wellness Program: https://liveplantstrong.com/corporate-wellness/ COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer Follow PLANTSTRONG and Rip Esselstyn https://plantstrong.com/ https://www.facebook.com/GoPlantstrong https://www.instagram.com/goplantstrong/ https://www.instagram.com/ripesselstyn/ Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating Apple Podcasts Spotify

Ep. 374: Mark Sisson - Stop Chasing the Health Hacks. Want to Live Longer? Start with Your Feet.

Rip sits down with longtime friend, former triathlon coach and Primal Kitchen founder, Mark Sisson, for a wide-ranging conversation about biohacking, longevity, chronic cardio, walking and foot health. Rip and Mark go back more than three decades — and although their nutritional philosophies couldn't be much more different, Rip has always admired Mark's entrepreneurial spirit, curiosity and willingness to take risks. In this episode, Mark explains: - Why he calls biohacking “the day trading of health” - Why he believes the basics should come before gadgets and supplements - His problem with chronic cardio - Why he favors lots of easy movement plus occasional high-intensity work - How his own endurance career changed his thinking about exercise - Why he now walks at least 45 minutes most days - Why mobility matters so much for longevity - Why he believes foot health has been largely ignored - How Peluva grew out of his own search for better footwear - Why maintaining strength, balance and movement matters more and more as we age - What decades of entrepreneurship have taught him about taking risks Two old-school triathletes. Two very different approaches to food. And plenty of common ground around one big idea: Keep moving for life. Learn More About our 2027 Live Plant Strong Events: https://plantstrongevents.com/ Our new Meal Planner is LIVE: visit https://goplantstrong.com/ and use code podcast to receive an additional $10 off an annual subscription (It’s just $69/year!) Let Us Help Your PLANTSTRONG Journey Learn More About Our Corporate Wellness Program: https://liveplantstrong.com/corporate-wellness/ COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer Follow PLANTSTRONG and Rip Esselstyn https://plantstrong.com/ https://www.facebook.com/GoPlantstrong https://www.instagram.com/goplantstrong/ https://www.instagram.com/ripesselstyn/ Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating Apple Podcasts Spotify Episode Webpage Watch on YouTube

Ep. 373: Dr. Gary Sanchez - Willpower is Temporary. Your "Why" Power is Permanent.

Who are you—and why do you do what you do? Most of us spend our lives answering questions about what we want to accomplish, what career we should pursue, and what steps we should take next. But Dr. Gary Sanchez believes we’re asking the right questions in the wrong order. Gary is the founder of The WHY Institute and the creator of a system designed to help people discover their WHY, their HOW, and their WHAT—the personal operating system behind how they think, communicate, lead, make decisions, and find fulfillment. Before becoming known as Dr. WHY, Gary spent decades as an accomplished dentist. He continually invested in education, technology, and training, yet struggled to explain what made his practice different from every other dental office. His search for an answer eventually led him to the concept of WHY—and to a new understanding of himself. Gary discovered that his own WHY was to find a better way and share it. His HOW was to clarify, and his WHAT was to simplify. That discovery transformed his dental practice, but it also revealed that dentistry was no longer the work he felt called to do. After a life-threatening internal bleed gave him a second chance at life, Gary finally walked away from his practice to pursue the work that gave him energy: helping other people discover who they are. In this lively and deeply personal conversation, Rip and Gary explore the nine WHYs, the difference between the golden rule and the platinum rule, and why your family, career, or business may be important to you without necessarily being your underlying WHY. Gary also walks Rip through his own results. Rip’s WHY is to contribute to a greater cause and make an impact. His HOW is to challenge the status quo and think differently. His WHAT is to create trust and become a source others can count on. They also examine how purpose can support lasting health behavior. Instead of relying only on rules, discipline, or temporary motivation, Gary encourages us to understand why being healthy matters and what our health will allow us to contribute, experience, and accomplish. His memorable conclusion: Willpower is temporary. WHY power is permanent. You’ll also hear why successful entrepreneurs can feel lost after building businesses that no longer need them, how knowing a child’s personal operating system can transform family conversations, and why it is never too late to choose a path that better reflects who you are. Episode Webpage Watch the Episode on YouTube Take the Free WHY Discovery Quiz Learn More About our 2027 Live Plant Strong Events: https://plantstrongevents.com/ Our new Meal Planner is LIVE: visit https://goplantstrong.com/ and use code podcast to receive an additional $10 off an annual subscription (It’s just $69/year!) Let Us Help Your PLANTSTRONG Journey Learn More About Our Corporate Wellness Program: https://liveplantstrong.com/corporate-wellness/ COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer Follow PLANTSTRONG and Rip Esselstyn https://plantstrong.com/ https://www.facebook.com/GoPlantstrong https://www.instagram.com/goplantstrong/ https://www.instagram.com/ripesselstyn/ Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating Apple Podcasts Spotify

Ep. 372: Carleigh Bodrug: No Time to Cook? PlantYou Quickies to the Rescue!

New York Times bestselling author, Carleigh Bodrug, is back with PlantYou: Quickies, her third cookbook, packed with more than 140 fast, approachable plant-based recipes designed for busy, real life. The idea for Quickies came during an especially challenging season. After losing her mother, becoming pregnant, and welcoming her son Weston, Carleigh suddenly understood what it felt like to simply not have the energy to cook. That led to one of the biggest themes of this conversation: Maybe people don't have a motivation problem when it comes to eating well. Maybe they have a time problem. So Carleigh set out to make healthy eating easier and truly quicker - making sure a 20-minute meal really could be made in about 20 minutes. Rip and Carleigh dig into smart kitchen shortcuts, frozen vegetables, pantry staples, crispy tofu, tahini, dump-and-bake dinners, speedy pastas, plant-powered desserts, and her clever “Got This, Make That” guide for using what you already have. If you've ever wanted to eat healthier but thought, “I just don't have the time,” this one's for you. You'll hear: Why Quickies was born during one of Carleigh's hardest seasons Why time — not motivation — may be the biggest barrier to eating well Simple shortcuts that make plant-based cooking faster Why frozen produce, canned beans, and pantry staples can save dinner How Plant Points encourage greater plant diversity Easy ways to make tofu crispy, shredded, or peeled Dump-and-bake meals with just minutes of prep Edamame pesto pasta, Bang Bang Broccoli, tahini dip, and more Plant-powered chocolate mousse and secret-ingredient chickpea cookies How “Got This, Make That” can help reduce food waste and grocery costs Learn More About our 2027 Live Plant Strong Events: https://plantstrongevents.com/ Our new Meal Planner is LIVE: visit https://goplantstrong.com/ and use code podcast to receive an additional $10 off an annual subscription (It’s just $69/year!) Let Us Help Your PLANTSTRONG Journey Learn More About Our Corporate Wellness Program: https://liveplantstrong.com/corporate-wellness/ COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer Follow PLANTSTRONG and Rip Esselstyn https://plantstrong.com/ https://www.facebook.com/GoPlantstrong https://www.instagram.com/goplantstrong/ https://www.instagram.com/ripesselstyn/ Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating Apple Podcasts Spotify Episode Webpage Watch on YouTube

Ep. 371: Plant Powered Seniors: How to Stay Strong, Sharp, and Independent as You Age with Brenda Davis, RD & Vesanto Melina, RD

Getting older may be inevitable. Getting weak, frail, and sedentary? Brenda Davis and Vesanto Melina say absolutely not. In their new book, Plant Powered Seniors, these longtime plant-based nutrition experts explore how to stay strong, healthy, and independent as we age — and they’re living proof. At 84, Vesanto still takes fitness and yoga classes regularly, while Brenda, 67, runs trails, does push-ups, and climbs on the monkey bars with her grandkids. In this conversation, Rip, Brenda, and Vesanto dig into what changes nutritionally after 50, including: protein needs sarcopenia and bone health calcium, vitamin D, B12, and omega-3s why progressive resistance training is so important for preserving strength They also talk about appetite changes, how loneliness, affects eating, building community, purpose, and why healthy aging is about much more than just nutrients alone. And their message is clear: it is never too late to improve your health. Start where you are. Eat more plants. Lift something. Stay connected. Keep moving...and always keep it Plant Strong. Episode Webpage Watch on YouTube Learn More About our 2027 Live Plant Strong Events: https://plantstrongevents.com/ Our new Meal Planner is LIVE: visit https://goplantstrong.com/ and use code podcast to receive an additional $10 off an annual subscription (It’s just $69/year!) Let Us Help Your PLANTSTRONG Journey Learn More About Our Corporate Wellness Program: https://liveplantstrong.com/corporate-wellness/ COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer Follow PLANTSTRONG and Rip Esselstyn https://plantstrong.com/ https://www.facebook.com/GoPlantstrong https://www.instagram.com/goplantstrong/ https://www.instagram.com/ripesselstyn/ Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating Apple Podcasts Spotify

Ep. 370: Neal Barnard, MD: Why He's Is Suing The Federal Government Over the New Dietary Guidelines

Dr. Neal Barnard is back on the PLANTSTRONG Podcast — and this time, he and the Physicians Committee for Responsible Medicine are taking the federal government to court. At the center of the fight? The new Dietary Guidelines for Americans. Neal says the government tossed aside the work of a transparent scientific advisory committee and instead moved forward with recommendations shaped by a nine-member panel that operated largely out of public view — with members he says had significant ties to the livestock, dairy, and low-carb industries. And that matters. A lot. These guidelines don’t just sit on a government website collecting dust. They help shape nutrition policy and what gets served in schools, hospitals, correction institutions, military facilities, and other federal food programs. Neal is especially fired up about the push for more protein, more animal foods, full-fat dairy, and even beef tallow. His point? Most Americans — including kids — are already getting plenty of protein, and piling on more animal protein can also mean piling on more saturated fat and cholesterol. But here’s the key: PCRM isn’t asking a judge to decide what the perfect diet should be. They’re asking whether the government followed the law. Rip and Dr. Barnard dig into: • Why PCRM says the new Dietary Guidelines were created through a flawed process • The industry ties Neal says existed among members of the advisory panel • Why this lawsuit is about transparency and process — not asking a judge to settle nutrition science • Why school meals are one of Neal’s biggest concerns • Whole milk, animal protein, saturated fat, and the comeback of beef tallow • Why lumping all “processed foods” into one big bucket misses the mark • PCRM’s history of challenging the government over dietary guidelines • Why Neal believes this case is strong • His surprising roots in the cattle industry • Why compassion still sits at the heart of his work • A major diabetes study PCRM is conducting with Blue Cross Blue Shield of Minnesota • And a new breast cancer awareness campaign featuring Venus Williams and Dr. Kristi Funk This is bigger than politics and bigger than one set of guidelines. It’s about who gets to shape the food messages Americans hear, what ends up on millions of plates, and whether science, transparency, and public health are actually leading the way. Watch on YouTube Episode Webpage Learn More About our 2027 Live Plant Strong Events: https://plantstrongevents.com/ Our new Meal Planner is LIVE: visit https://goplantstrong.com/ and use code podcast to receive an additional $10 off an annual subscription (It’s just $69/year!) Let Us Help Your PLANTSTRONG Journey Learn More About Our Corporate Wellness Program: https://liveplantstrong.com/corporate-wellness/ COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer Follow PLANTSTRONG and Rip Esselstyn https://plantstrong.com/ https://www.facebook.com/GoPlantstrong https://www.instagram.com/goplantstrong/ https://www.instagram.com/ripesselstyn/ Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating Apple Podcasts Spotify

Ep. 369: Lisa Wargofchik - How to Make Healthy Choices Without Relying on Willpower

Rip sits down with Certified High Performance Coach and author Lisa Wargofchik to talk about her book, Remarkable Routines: How Daily Habits Shape a Life of Intention and Fulfillment, and why those small, seemingly ordinary choices can add up to something pretty extraordinary. Lisa spent nearly 40 years in the employee benefits and wellness world, including leadership roles at Fortune 100 companies and consulting with organizations across the country. Today, she helps people gain more clarity, build more energy, and live with greater purpose — both at work and at home. And here’s the big idea: routines aren’t supposed to box you in. They can actually set you free. When the good stuff is already built into your day — movement, healthy food, time for reflection, sleep, learning, even a little fun — you don’t have to keep negotiating with yourself. You don’t have to wake up every morning and ask, “Am I going to do this today?” You’ve already made the decision. Rip and Lisa talk about how we fuel our bodies, how we start and end our days, why movement matters, how to protect our time and energy, how to shape your purpose, and how a few simple routines can help keep us grounded when life gets messy. Watch the Episode on YouTube Episode Webpage Learn More About our 2027 Live Plant Strong Events: https://plantstrongevents.com/ Our new Meal Planner is LIVE: visit https://goplantstrong.com/ and use code podcast to receive an additional $10 off an annual subscription (It’s just $69/year!) Let Us Help Your PLANTSTRONG Journey Learn More About Our Corporate Wellness Program: https://liveplantstrong.com/corporate-wellness/ COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer Follow PLANTSTRONG and Rip Esselstyn https://plantstrong.com/ https://www.facebook.com/GoPlantstrong https://www.instagram.com/goplantstrong/ https://www.instagram.com/ripesselstyn/ Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating Apple Podcasts Spotify

Ep. 368: The Fountain of Youth Is Movement: Rip Esselstyn on Fitness, Fun, and Community

Originally recorded for Complement's Plantapalooza in 2024, this timeless conversation with CEO, Matt Tullman, explores how sport, community, fun, and whole plant foods can support lifelong fitness. Rip shares his journey from elite swimming and triathlon to pickleball, mountain biking, family adventures, and master’s swimming. He also explains how accountability partners, simple routines, and the pillars of Plant Strong nutrition can make movement more joyful and sustainable at any age. His closing invitation is simple: find a way to move and give yourself the opportunity to feel reborn. Even the healthiest plant-based diets have blind spots, nutrients like B12, D3, iodine, and omega-3s that whole foods alone often can't fully cover. Essential closes those specific gaps in one clean daily formula, with everything you need and nothing you don't, so the diet you've worked hard to build actually delivers everything it promises. Episode Webpage Learn More About our 2027 Live Plant Strong Events: https://plantstrongevents.com/ Our new Meal Planner is LIVE: visit https://goplantstrong.com/ and use code podcast to receive an additional $10 off an annual subscription (It’s just $69/year!) Let Us Help Your PLANTSTRONG Journey Learn More About Our Corporate Wellness Program: https://liveplantstrong.com/corporate-wellness/ COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer Follow PLANTSTRONG and Rip Esselstyn https://plantstrong.com/ https://www.facebook.com/GoPlantstrong https://www.instagram.com/goplantstrong/ https://www.instagram.com/ripesselstyn/ Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating Apple Podcasts Spotify

Ep. 367: Menopause Is Not the End: Dr. Jessica Shepherd on Hormones, Plants, and Thriving in Midlife

Rip sits down with OB-GYN, women’s health expert, and author of Generation M, Dr. Jessica Shepherd, for a candid, empowering conversation about perimenopause, menopause, hormones, nutrition, sex, sleep, strength, and what it really means to thrive in midlife and beyond. For too long, menopause has been framed as a decline — something to dread, hide, or simply suffer through. Dr. Shepherd is here to change that narrative. She explains that menopause is not a failure of the body, but a natural biological transition — and one that deserves far more education, support, and celebration. In this conversation, Rip is joined by PLANTSTRONG Podcast producer Carrie Barrett, who, at 53, brings her own lived experience in perimenopause to the discussion. They eplain why estrogen, progesterone, and testosterone affect far more than reproduction — influencing the brain, bones, heart, muscles, metabolism, skin, sleep, and sexual health. And because this is Plant Strong, they also dive into the power of nutrition. Dr. Shepherd emphasizes that food is one of the most important tools in the menopause toolbox, especially during the 10–12 year perimenopausal window. A colorful, plant-centered diet rich in beans, greens, whole grains, berries, legumes, soy foods, fiber, and fermented foods can help support heart health, gut health, metabolic health, inflammation, muscle maintenance, and long-term vitality. This episode is not about one magic fix. It is about building the full toolbox: plants, movement, resistance training, sleep, self-advocacy, and, when appropriate, hormone therapy. As Dr. Shepherd reminds us, women deserve agency, options, and the chance to live their 70s, 80s, and 90s with strength, clarity, and confidence. Learn More About our 2027 Live Plant Strong Events: https://plantstrongevents.com/ Our new Meal Planner is LIVE: visit https://goplantstrong.com/ and use code podcast to receive an additional $10 off an annual subscription (It’s just $69/year!) Let Us Help Your PLANTSTRONG Journey Learn More About Our Corporate Wellness Program: https://liveplantstrong.com/corporate-wellness/ COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer Follow PLANTSTRONG and Rip Esselstyn https://plantstrong.com/ https://www.facebook.com/GoPlantstrong https://www.instagram.com/goplantstrong/ https://www.instagram.com/ripesselstyn/ Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating Apple Podcasts Spotify Episode Webpage Watch on YouTube

Ep. 366: What Your Cholesterol Numbers Aren't Telling You: Dr. Daniel Chong Explains ApoB, Lp(a), Plaque, and Disease Prevention

Dr. Daniel Chong has spent years helping patients understand their true cardiovascular risk and take meaningful action to prevent heart attacks and strokes. In this episode, Rip and Dr. Chong dig into the confusing, often polarizing world of cholesterol and heart disease. Is LDL cholesterol really important? How low should it go? Is ApoB a better marker? What about calcium scores, lipoprotein(a), statins, saturated fat, and the growing noise around keto and carnivore diets? Dr. Chong offers a grounded, practical, and highly nuanced perspective. He explains why standard LDL cholesterol is only part of the picture, why ApoB and LDL particle number may provide a clearer view of risk, and why cardiovascular disease is never about one single factor. Instead, it is about the full internal environment: inflammation, endothelial function, blood flow, plaque stability, lifestyle, and diet. Rip and Dr. Chong also explore the limits of coronary artery calcium scores, the risks of relying on a “zero” score too early in life, and why soft plaque can still pose a serious threat even when calcified plaque is not detected. They also discuss saturated fat, heme iron, blood viscosity, hydration, testosterone therapy’s potential effect on red blood cell count, and the fascinating protective layer inside our blood vessels known as the glycocalyx. This conversation is a reminder that cardiovascular prevention is about building a body that supports vitality from the inside out. You’ll Learn: LDL cholesterol matters, but ApoB and LDL particle number may offer a more precise picture of cardiovascular risk. The longer LDL particles remain elevated, the greater the potential risk over time. Saturated fat can interfere with the body’s ability to clear LDL particles from the bloodstream. Coronary artery calcium scores can be useful, but they do not detect soft, non-calcified plaque. A calcium score of zero does not always mean “clean arteries,” especially in younger people. Lipoprotein(a), or Lp(a), is an important marker to test at least once. Dr. Chong recommends looking at a broader cardiovascular panel, including lipids, ApoB, Lp(a), A1C, and hs-CRP. Heme iron from red meat is absorbed differently than non-heme iron from plants and may contribute to oxidative stress when elevated. Blood viscosity — or how “thick” your blood is — can influence endothelial function and plaque formation. Hydration, plant foods, and, in some cases, blood donation may help support healthier blood viscosity. The glycocalyx is a delicate, hair-like protective layer that supports endothelial function. A whole food, plant-based lifestyle remains one of the most powerful foundations for vascular health. Learn More About our 2027 Live Plant Strong Events: https://plantstrongevents.com/ Our new Meal Planner is LIVE: visit https://goplantstrong.com/ and use code podcast to receive an additional $10 off an annual subscription (It’s just $69/year!) Let Us Help Your PLANTSTRONG Journey Learn More About Our Corporate Wellness Program: https://liveplantstrong.com/corporate-wellness/ COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer Follow PLANTSTRONG and Rip Esselstyn https://plantstrong.com/ https://www.facebook.com/GoPlantstrong https://www.instagram.com/goplantstrong/ https://www.instagram.com/ripesselstyn/ Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating Apple Podcasts Spotify Watch on YouTube Episode Webpage

Ep. 365: Kendale Ritchey, DPM - A Podiatrist’s Own 30-Year Mystery Illness Solved with Plants — and the Devastating Effects of Diabetes on Your Feet

Dr. Kendale Ritchey is a podiatrist in Knoxville, Tennessee, a former University of Tennessee swimmer, and a self-described “recovered barbecue-aholic.” For nearly three decades, Kendale lived with recurring episodes of intense abdominal, chest, and joint pain, along with fevers and debilitating inflammation. Then, after watching Fat, Sick & Nearly Dead and Forks Over Knives with his wife Connie, Kendale decided to try a whole food, plant-based lifestyle. Within weeks, he noticed something extraordinary: the episodes were milder. Then they stopped. In this conversation, Rip and Kendale talk about his years of unexplained pain, his eventual discovery of Familial Mediterranean Fever through genetic testing, and why a plant-based lifestyle became the turning point in his health. They also discuss Kendale’s work as a podiatrist and the devastating toll of type 2 diabetes on the feet, including neuropathy, poor circulation, infections, and preventable amputations. You’ll hear: Kendale’s background as a swimmer at the University of Tennessee The construction accident that may have triggered decades of inflammatory episodes What Familial Mediterranean Fever is and how he eventually discovered the diagnosis The documentaries that changed everything for Kendale and his wife Connie How whole food, plant-based eating helped calm his symptoms His 60-pound weight loss and renewed energy What he eats now and how he makes the lifestyle work Why type 2 diabetes is so devastating for the feet The connection between blood sugar, circulation, nerves, immunity, and amputations Why Kendale now plants seeds with his own patients about food and lifestyle Watch the episode on YouTube: https://youtu.be/pmsjP92_xH8 Episode Webpage: https://www.plantstrongpodcast.com/blog/kendale-ritchey Learn More About our 2027 Live Plant Strong Events: https://plantstrongevents.com/ Our new Meal Planner is LIVE: visit https://goplantstrong.com/ and use code podcast to receive an additional $10 off an annual subscription (It’s just $69/year!) Let Us Help Your PLANTSTRONG Journey Learn More About Our Corporate Wellness Program: https://liveplantstrong.com/corporate-wellness/ COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer Follow PLANTSTRONG and Rip Esselstyn https://plantstrong.com/ https://www.facebook.com/GoPlantstrong https://www.instagram.com/goplantstrong/ https://www.instagram.com/ripesselstyn/ Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating Apple Podcasts Spotify

Ep. 364: Micah Yu, MD - A Doctor's Own Joint Pain Wake-Up Call and His Top Supplements to Help Your Chronic Inflammation

At 17, after adopting a high-protein diet filled with meat, milk, protein powder, and processed meats, Dr. Yu experienced his first gout attack. The pain was so intense that he still remembers waking up at 4:00 a.m. feeling as if someone had slammed a wooden board into his toe. But gout was only the beginning. Over the years, Dr. Yu developed recurring, mysterious inflammation throughout his body — jaw, shoulders, wrists, fingers, knees, toes, hips, ankles — along with fatigue and irritability. Even while in medical school, he struggled to find answers. Eventually, he was diagnosed with gout, pseudogout, and spondyloarthritis, an autoimmune arthritis often treated with immunosuppressive medications. But Dr. Yu had a feeling that diet was part of the story. Inspired by his wife, Dr. Melissa Mondala, as well as Forks Over Knives and Dr. Michael Greger’s How Not to Die, he decided to try a whole food, plant-based diet. Within two to three months, he noticed his joint pain beginning to disappear. At his follow-up appointment, his C-reactive protein — a key inflammation marker that had been elevated for years — had normalized. Today, Dr. Yu is a board-certified rheumatologist and integrative medicine physician who helps patients address autoimmune disease through a whole-person lens. In his practice, he looks at food, lifestyle, stress, trauma, infections, environmental exposures, supplements, and patient partnership. In this conversation, Rip and Dr. Yu discuss: Why a high-protein diet triggered gout at age 17 The difference between gout, pseudogout, and autoimmune arthritis What CRP and ESR can reveal about inflammation Why some autoimmune patients are told “everything looks normal” even when they feel terrible How a whole food, plant-based diet changed Dr. Yu’s own health Why rheumatology patients may benefit from looking beyond medications alone The role of stress, trauma, infections, mold, pesticides, plastics, and environmental triggers Why Lyme disease can be controversial and often misunderstood Dr. Yu’s top supplements for inflammation, including turmeric, algae oil, vitamin D, Boswellia, and glutathione Why vitamin D levels matter in autoimmune disease How Dr. Yu practices medicine through patient partnership This episode is a hopeful reminder that inflammation is not always a life sentence — and that the body can respond powerfully when we give it the right conditions to heal. Watch on YouTube Episode Webpage Learn More About our 2027 Live Plant Strong Events: https://plantstrongevents.com/ Our new Meal Planner is LIVE: visit https://goplantstrong.com/ and use code podcast to receive an additional $10 off an annual subscription (It’s just $69/year!) Let Us Help Your PLANTSTRONG Journey Learn More About Our Corporate Wellness Program: https://liveplantstrong.com/corporate-wellness/ COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer Follow PLANTSTRONG and Rip Esselstyn https://plantstrong.com/ https://www.facebook.com/GoPlantstrong https://www.instagram.com/goplantstrong/ https://www.instagram.com/ripesselstyn/ Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating Apple Podcasts Spotify

Ep. 363: Melissa Mondala, MD - Why So Many Women Feel “Off” In Midlife— and How to Feel Better

Dr. Melissa Mondala joins Rip to talk about women’s health, autoimmune disease, anxiety, perimenopause, metabolic health, hormones, and the power of whole food, plant-based lifestyle medicine. A family medicine and lifestyle medicine physician, Dr. Melissa shares her personal journey from struggling with GERD, IBS, fatigue, and serious health challenges to discovering the transformative power of plant-based nutrition during her training at Loma Linda. She also shares how meeting Dr. Caldwell Esselstyn and Ann Esselstyn helped shape the way she practices medicine today. Rip and Dr. Mondala explore why so many women feel anxious, foggy, inflamed, exhausted, or “off” — and how food, blood sugar, hormones, stress, sleep, trauma, movement, and metabolic health all connect. They also discuss coronary calcium scans, advanced lipid testing, fatty liver disease, perimenopause symptoms, plant-based protein, resistance training, hormone replacement therapy, and why lifestyle medicine is often the most powerful tool in the medical toolbox. Dr. Mondala’s message is clear: you are not broken, you are not crazy, and there is so much you can do to reclaim your health. Watch the Episode on YouTube Learn More About our 2027 Live Plant Strong Events: https://plantstrongevents.com/ Our new Meal Planner is LIVE: visit https://goplantstrong.com/ and use code podcast to receive an additional $10 off an annual subscription (It’s just $69/year!) Let Us Help Your PLANTSTRONG Journey Learn More About Our Corporate Wellness Program: https://liveplantstrong.com/corporate-wellness/ COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer Follow PLANTSTRONG and Rip Esselstyn https://plantstrong.com/ https://www.facebook.com/GoPlantstrong https://www.instagram.com/goplantstrong/ https://www.instagram.com/ripesselstyn/ Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating Apple Podcasts Spotify

Ep. 362: Why You Eat When You’re Not Hungry — and How to Stop with Dr. Jud Brewer

Ever eat when you weren’t really hungry and wonder why willpower wasn’t enough to stop you? This week, Rip talks with Dr. Jud Brewer - neuroscientist, psychiatrist, and author of The Hunger Habit - about cravings, emotional eating, and the science behind food habits. Rip and Brewer explore the difference between true physical hunger and what researchers call “hedonic hunger” — eating driven by emotions, stress, boredom, celebration, cravings, or cues in our environment. Dr. Jud explains why ultra-processed foods are engineered to hit the “bliss point” of sugar, fat, salt, crunch, and mouthfeel, making them especially hard to resist. They also dig into why willpower is such a shaky strategy. Most diet programs rely on some version of “just don’t eat that,” but Dr. Jud explains why shame and restriction often backfire. Instead, he teaches a more effective path: awareness. By paying close attention to how overeating actually feels — and how it feels when we stop at satisfied — the brain can begin to update the reward value of those habits. In other words, we can learn, through direct experience, that certain behaviors no longer serve us. This episode is a compassionate, science-backed invitation to stop blaming yourself and start getting curious. Watch the Episode on YouTube Episode Webpage Learn More About our 2027 Live Plant Strong Events: https://plantstrongevents.com/ Our new Meal Planner is LIVE: visit https://goplantstrong.com/ and use code podcast to receive an additional $10 off an annual subscription (It’s just $69/year!) Let Us Help Your PLANTSTRONG Journey Learn More About Our Corporate Wellness Program: https://liveplantstrong.com/corporate-wellness/ COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer Follow PLANTSTRONG and Rip Esselstyn https://plantstrong.com/ https://www.facebook.com/GoPlantstrong https://www.instagram.com/goplantstrong/ https://www.instagram.com/ripesselstyn/ Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating Apple Podcasts Spotify

Ep. 361: The Whole Truth: Nelson Campbell on the Hidden Agendas Behind Decades of Health Misinformation—and What to Do About It

Nelson Campbell joins Rip Esselstyn for a deeply personal and powerful conversation about his new book with Dr. T. Colin Campbell, The Whole Truth: The Hidden Agendas Behind Decades of Health Misinformation—and What to Do About It. Nelson reflects on growing up as the son of one of the most influential nutrition scientists of our time and watching his father’s groundbreaking discoveries meet resistance from industry, government, academia, and the medical establishment. He and Rip also discuss the parallel journeys of the Campbell and Esselstyn families, the courage of Dr. Campbell and Dr. Caldwell Esselstyn, and what it means to carry their fathers’ work forward. This episode explores the suppression of nutrition science, the manipulation of public health messaging, the challenges facing the plant-based movement, and the urgent need for simpler, more compassionate, community-based approaches to change. Nelson also shares the story behind his documentary From Food to Freedom, the rise of PlantPure Communities and the pod network, the lessons he learned in the plant-based food business, and why he believes the future of this movement depends on grassroots connection, youth engagement, and “heart-centered wholism.” This is a conversation about truth, courage, family, frustration, hope — and what each of us can do within our own sphere of influence. Key Takeaways The story behind The Whole Truth and why Dr. T. Colin Campbell wanted to tell these stories now How nutrition science has been suppressed, distorted, and dismissed The personal cost of challenging powerful industries Nelson’s experience with the documentary From Food to Freedom Why the plant-based movement has stalled — and how it can grow again The importance of simple, joyful, accessible messaging Why community may be the most powerful force for change What Nelson means by “heart-centered wholism” How to turn righteous anger into meaningful action Episode Webpage Watch on YouTube Learn More About our 2027 Live Plant Strong Events: https://plantstrongevents.com/ Our new Meal Planner is LIVE: visit https://goplantstrong.com/ and use code podcast to receive an additional $10 off an annual subscription (It’s just $69/year!) Let Us Help Your PLANTSTRONG Journey Learn More About Our Corporate Wellness Program: https://liveplantstrong.com/corporate-wellness/ COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer Follow PLANTSTRONG and Rip Esselstyn https://plantstrong.com/ https://www.facebook.com/GoPlantstrong https://www.instagram.com/goplantstrong/ https://www.instagram.com/ripesselstyn/ Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating Apple Podcasts Spotify

Ep. 360: Real 30, Real Food, Real Results: Meet Barbara Court - A Plant Strong Success Story

Barbara Court is almost 75 years old, full of humor, full of heart, and living proof that it is never too late to get Plant Strong. After joining PlantStrong’s free Real30 Challenge, Barbara committed to eating 30 different whole plant-based foods each week and moving her body for 30 minutes a day. In just a few months, she lost nearly 15 pounds, brought her A1C out of the pre-diabetic range, increased her daily steps, and found a renewed sense of motivation. In this conversation, Rip and Barbara talk about weight loss, calorie density, plant diversity, arthritis, movement, simple meals, social temptations, community support, and why perseverance and humor matters more than perfection. Barbara’s message is simple and powerful: you do not have to be perfect. You just have to keep going. In this episode: How Barbara found success with the Real30 Challenge Why she tracks her weekly plant diversity How she lost nearly 15 pounds What helped her improve her A1C Why calorie density finally clicked How she handles tempting foods and social events Why daily movement is non-negotiable The power of online community and encouragement Why it is never too late to change your health Watch on YouTube Learn More About our 2027 Live Plant Strong Events: https://plantstrongevents.com/ Our new Meal Planner is LIVE: visit https://goplantstrong.com/ and use code podcast to receive an additional $10 off an annual subscription (It’s just $69/year!) Let Us Help Your PLANTSTRONG Journey Learn More About Our Corporate Wellness Program: https://liveplantstrong.com/corporate-wellness/ COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer Follow PLANTSTRONG and Rip Esselstyn https://plantstrong.com/ https://www.facebook.com/GoPlantstrong https://www.instagram.com/goplantstrong/ https://www.instagram.com/ripesselstyn/ Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating Apple Podcasts Spotify

Ep. 359: Dr. Kim Williams Breaks Down the New Heart Health Guidelines (and it's Great News for Plants!)

The newest AHA and ACC guidelines for treating dyslipidemia are here — and according to Dr. Kim Williams, they mark a powerful shift toward prevention, earlier testing, and whole-food, plant-based nutrition as the foundation of cardiovascular care. Rip welcomes back Dr. Kim Williams, past president of the American College of Cardiology, for a practical and deeply encouraging breakdown of what these updated cholesterol guidelines mean for everyday people. Dr. Williams explains why cardiovascular risk is no longer just about one cholesterol number. Instead, clinicians are being encouraged to look at the whole picture: LDL cholesterol, ApoB, Lp(a), inflammation, blood pressure, blood sugar, kidney function, family history, lifestyle, and coronary artery calcium when appropriate. The most exciting part for the PlantStrong community? Lifestyle optimization is now treated as the clinical foundation — and Dr. Williams is clear about what that means: a whole-food, plant-based diet built around beans, grains, nuts, seeds, fruits, vegetables, and mushrooms, along with exercise, sleep, mindfulness, strong social connections, and avoidance of tobacco, alcohol, and other harmful substances. This conversation also tackles statins, PCSK9 inhibitors, Lp(a), coronary calcium scoring, and the new philosophy of treating risk lower, earlier, and longer — always with food first, and medication when needed. Key Takeaways The new cholesterol guidelines emphasize lifestyle first, not lifestyle as an afterthought. Dr. Williams says a whole-food, plant-based diet should be built around beans, grains, nuts, seeds, fruits, vegetables, and mushrooms. LDL cholesterol is still important, but it is no longer the only number that matters. ApoB may give a clearer picture of risk in some people, especially those with diabetes, high triglycerides, or central obesity. Lp(a) is largely genetic and should be measured at least once in adulthood; the 2026 guideline includes updated recommendations for elevated Lp(a). Coronary artery calcium scoring can help personalize risk and guide LDL targets. Dr. Williams emphasizes that the goal is not “plants versus statins.” It is whole plant foods first, medications when needed. The overall prevention philosophy is: lower, earlier, longer. Watch the Episode on YouTube: https://youtu.be/6cD8tGpsAgg Learn More About our 2027 Live Plant Strong Events: https://plantstrongevents.com/ Our new Meal Planner is LIVE: visit https://goplantstrong.com/ and use code podcast to receive an additional $10 off an annual subscription (It’s just $69/year!) Let Us Help Your PLANTSTRONG Journey Learn More About Our Corporate Wellness Program: https://liveplantstrong.com/corporate-wellness/ COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer Follow PLANTSTRONG and Rip Esselstyn https://plantstrong.com/ https://www.facebook.com/GoPlantstrong https://www.instagram.com/goplantstrong/ https://www.instagram.com/ripesselstyn/ Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating Apple Podcasts Spotify