We’re thrilled to introduce our newest podcast theme: “Ax it or Stack it!” – designed to help you sift through the clutter of wellness advice and make confident choices for your health.

This week, we’re taking on three hot topics: olive oil, oatmeal, and creatine. Are they beneficial for your wellness journey, or should they be left out? The wellness industry is rife with confusion and misinformation so we want to cut through the noise and offer clear-cut advice.

To guide us, we’re welcoming back David Goldman, Director of Research at Metabite and nutrition expert behind The Game Changers documentary.

Get the science-backed insights you need to build a sturdy foundation for your health.

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On today's episode, we introduce the PLANTSTRONG by Metabite Corporate Wellness Program, a cutting-edge initiative designed to enhance workplace health through plant-based nutrition and education.

This comprehensive 12-week program aims to make plant-based living more accessible, ultimately helping companies reduce healthcare expenses while boosting employee well-being.

Metabite founders, David Goldman and Michael Quarshie, share their perspectives on how group coaching and community support can foster sustainable dietary changes. Their insights underscore the importance of collective encouragement in achieving lasting lifestyle improvements.

The episode also spotlights the impressive outcomes from our pilot programs, including:

• Notable weight loss
• Improved cholesterol levels among participants
• Increase in productivity
• Increased productivity and job satisfaction
• Sizable cost savings for businesses

Interested in bringing the power of plants into your workplace? Visit liveplantstrong.com to learn more or email us at [email protected].

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Rip welcomes Dr. Monica Aggarwal back to the podcast for an in-depth breakdown and discussion of her recent study on the impact of oil consumption within a whole food plant-based diet, particularly focusing on extra virgin olive oil (EVOO).

Published in the Journal of the American Heart Association, the study titled, Recipe for Heart Health: A Randomized Crossover Trial on Cardiometabolic Effects of Extra Virgin Olive Oil Within a Whole‐Food Plant‐Based Vegan Diet , revealed that individuals adhering to an oil-free whole food plant-based diet experienced greater improvements in cardiovascular markers than those incorporating extra virgin olive oil.

This intriguing finding challenges the long-held belief that olive oil, often touted for its health benefits, is a necessary component of a heart-healthy diet. This research not only highlights the efficacy of a plant-based lifestyle, but also raises important questions regarding the actual health benefits of olive oil amidst the growing trend of plant-forward eating.

As PLANTSTRONG listeners know, Rip passionately advocates for an oil-free approach, emphasizing the potential drawbacks of consuming extra virgin olive oil, which he describes as calorie-dense and highly processed.

Dr. Aggarwal also shares:

• The study design and breakdown of participants
• Her motivation for pursuing the study
• Key findings on heart health improvements with oil-free, plant-based eating
• Surprising insights into the limitations of EVOO in promoting cardiovascular health
• The advantages of whole plant foods over concentrated oils
• How social connections enhance dietary adherence and health outcomes

Rip and Dr. Aggarwal also discuss the need for more nutrition-focused education in healthcare, promoting a shift toward heart-healthy, whole foods.

For the PLANTSTRONG community, this study brings compelling evidence that supports our commitment to oil-free, whole food, plant-based nutrition.

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This week, we head into the kitchen for a flavorful cooking session with breast surgeon, Dr. Kristi Funk and Chrissy Roth! 

In addition to whipping up creamy tofu ricotta and veggie-packed lasagna, Dr. Funk and Chrissy share eye-opening insights on diet and cancer risk—explaining the powerful role soy and other plant-based foods can play in disease prevention and healing. 

They also celebrate the joy of cooking together, and how shared meals foster connection and encourage positive dietary changes with friends and loved ones.

From broth-sautéing techniques to sneaking extra veggies into meals, Chrissy and Kristi share tips to fight cancer with flavor!

Takeaways:

• Plant-based diets can significantly reduce the risk of breast cancer, according to recent studies.
• Tofu ricotta is a healthy and delicious alternative that can be used in many dishes.
• Cooking with hidden vegetables in recipes increases overall vegetable consumption without compromising taste.
• Alcohol consumption increases breast cancer risk, particularly in women, and poses other health risks.
• Spending quality time with family and maintaining a plant-based lifestyle can promote overall health.

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COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer

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Dr. Dawn Mussallem joins Rip for Part 2 of an enlightening discussion on the vital role of personalized precision lifestyle medicine in breast cancer prevention and recovery.

They dive deep into the importance of nutrition, emphasizing whole food plant-based diets, supplements, and the power of social connections in enhancing health outcomes.

Dr. Mussallem shares her insights on various supplements, including the benefits and risks associated with Vitamins D, B12, and the impact of iron during cancer therapies, alongside the benefits of herbs and spices like turmeric and ginger in supporting overall health.

The conversation also highlights the significance of sleep hygiene, social connections, and managing stress.

While there is no "one size fits all" approach to cancer treatment and recovery, this episode aims to empower listeners to ask questions, seek knowledgable physicians, and prioritize overall physical and emotional health in their recovery.

Register for the FREE PLANTSTRONG Masterclass and learn how to eat more plants and stay consistent with a PLANTSTRONG lifestyle - Tuesday, October 29th at 2 PM Eastern

Register for Dr. Dawn Mussallem's "Hope & Healing: Navigating the Breast Cancer Journey" Webinar - Thursday, October 24th at 4:30 PM Eastern

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COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer

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Rip Esselstyn continues his special series for Breast Cancer Awareness Month with Dr. Amy Comander, a leading expert in breast oncology and lifestyle medicine at Massachusetts General Cancer Center. Together, they delve into how breast cancer survivors can reclaim their health and thrive after a diagnosis through lifestyle changes and holistic wellness practices.

Dr. Comander introduces her innovative 12-week program, "Paving the Path to Wellness," which supports breast cancer survivors in their recovery by focusing on the whole person-body, mind, and spirit- with the goal to empower individuals to live healthier lives with a sense of purpose.

The episode also highlights the growing concern of younger individuals being diagnosed with breast cancer and the importance of preventive lifestyle measures.

Dr. Comander emphasizes the powerful role of a whole food, plant-based diet in reducing cancer risk and improving overall health, providing practical tips for patients to incorporate more plant-based options into their meals.

Exercise, too, plays a critical role in recovery, and she discusses how it can reduce the risk of cancer recurrence. Dr. Comander also addresses the lack of confidence many healthcare providers have in guiding patients toward effective exercise routines, identifying an area for improvement in oncology care.

The conversation also explores the importance of sleep, stress management, and social support, with Dr. Comander sharing heartwarming stories of patients finding community and healing through her program.

This episode is a must-listen for anyone interested in the intersection of lifestyle medicine and cancer recovery, offering valuable insights and hope for breast cancer survivors.

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Join us for our 2025 Plantstrong Retreat in Sedona - April 6-11, 2025: https://plantstrong.com/pages/sedona-retreat

Join us for our 2025 Plantstrong Retreat in Black Mountain, NC - Nov 9-14, 2025: https://plantstrong.com/pages/black-mountain-retreat

COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer

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Use Code: BF30 for $30 off Annual Subscription at https://home.mealplanner.plantstrong.com/

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Rip Esselstyn welcomes back Dr. Dawn Mussallem, a breast cancer and lifestyle medicine specialist at the Mayo Clinic, to discuss the latest research about the profound impact of whole food, plant-based nutrition on cancer prevention and treatment.

The conversation delves into the alarming rise of breast cancer diagnoses in younger populations, emphasizing the need for early intervention and lifestyle modifications to reduce risk factors. Dr. Mussallem passionately advocates for a dietary shift towards whole plant foods (among the other lifestyle medicine pillars), detailing how these choices can empower patients in their recovery and enhance overall health.

The discussion also includes current research, including a meta-analysis showing that soy consumption is beneficial for breast cancer survivors and insights into how plant-based diets can improve quality of life during treatment.

Dr. Mussallem encourages her patients to focus on what they can control, namely their food choices, to foster better health outcomes and support their cancer recovery journey.

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COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer

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Actress Toks Olagundoye shares her remarkable journey as a breast cancer survivor while navigating the entertainment industry.

Olagundoye, known for her roles in shows like 'Veep,' 'Castle' and the newly rebooted 'Frasier', opens up about her diagnosis and the critical role that diet and lifestyle have played in her health, emphasizing that she's dairy free and hasn't eaten a mammal in over 30 years.

The discussion also touches on the emotional impact of cancer, not just on the patient but also on their loved ones, particularly how her husband, friends, and co-workers stepped up to assist in her needs.

Her story is a testament to resilience, reminding listeners that while cancer can be a daunting adversary, it also presents opportunities for personal growth and deeper connections with those around us.

The episode concludes with a powerful message about the significance of laughter and joy in the healing process, encapsulated in Alagundoye's wise words, "If laughter is medicine, then I'm heavily medicated."

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Join us for our 2025 Plantstrong Retreat in Sedona - April 6-11, 2025: https://plantstrong.com/pages/sedona-retreat

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COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer

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How many of us try to avoid pain at all costs? When life throws us challenges—whether it’s the loss of a loved one, a job crisis, or health struggles—it’s easy to shut down or numb out with distractions like food, Netflix, or social media.

In my conversation with New York Times bestselling author Kris Carr, we talk about how avoiding pain can harm both our mental and physical health. In her new book, I’m Not a Mourning Person: Braving Loss, Grief, and the Big Messy Emotions That Happen When Life Falls Apart, Kris shares how she faced her own struggles—losing her father, a tough business period, and her 20-year cancer diagnosis—all during the pandemic.

Kris’ story is a powerful reminder that embracing grief and hardship can lead to profound growth and transformation.

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Today, we invite you to meet Shayda Soleymani and Gustavo Tolosa. These two friends are from vastly different cultures - Iran and Argentina - but what they have in common is this:  a shared love of their home country’s culture, food, and traditions.

They also share something else in common – successful health and weight loss journeys thanks to the power of a whole foods, plant-based diet. 

Shayda shares her Iranian culinary heritage and how she adapted traditional recipes, while Gustavo discusses his Argentine background and struggles with weight and mental health before finding whole food, plant-based nutrition.  

Together, they want to help you get your health back without sacrificing who you are or what you love with their book Live Your Healthiest Life, featuring over 135 SOS-free recipes (salt, oil, and sugar-free). 

 We know that family culture and tradition plays a HUGE role in our lives, and you don’t have to give that up in order to live your healthiest life. 

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Order Live Your Healthiest Life and receive the BONUS free recipes by emailing your receipt of purchase to: [email protected]

Upcoming Events:

Join us for our 2025 Plantstrong Retreat in Sedona - April 6-11, 2025: https://plantstrong.com/pages/sedona-retreat

Join us for our 2025 Plantstrong Retreat in Black Mountain, NC - Nov 9-14, 2025: https://plantstrong.com/pages/black-mountain-retreat

COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer

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Kiki Nelson first appeared on the PLANTSTRONG Podcast on episode 200, but she is back with a new book, Plantifully Simple: 100 Plant-Based Recipes and Meal Plans for Health and Weight-Loss.

This book is a treasure trove of 100 plant-based recipes and meal plans designed for health and weight loss, making meals deliciously simple and accessible.

Plantifully Simple not only provides recipes, but also practical guidance on meal planning for weight loss. She discusses her plate-building technique, which focuses on filling your plate with 50% non-starchy vegetables and 50% starches, allowing for abundant, calorie-dense meals that promote satiety without the guilt. Kiki explains how this approach helped her lose over 70 pounds and overcome weight loss plateaus by developing a better understanding of calorie density. Her goal is to help listeners discover that they can eat plentifully while also reaching their health aspirations.

And, as a bonus, Kiki whips up her simple chickpea omelets and breakfast taco recipes noting that they are not only easy to prepare but also adaptable for various meals throughout the week!

Kiki’s incredible journey and the insightful strategies she offers serve as a reminder that being PLANTSTRONG is not just about what you eat, but how you think and approach your health.

Her book, Plantifully Simple is a valuable resource for anyone looking to simplify their cooking and nourish their bodies.

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Join us for our 2025 Plantstrong Retreat in Sedona - April 6-11, 2025: https://plantstrong.com/pages/sedona-retreat

Join us for our 2025 Plantstrong Retreat in Black Mountain, NC - Nov 9-14, 2025: https://plantstrong.com/pages/black-mountain-retreat

COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer

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Use Code: BF30 for $30 off Annual Subscription at https://home.mealplanner.plantstrong.com/

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