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PODCAST

Eat Meat Sparingly: a Word of Wisdom Podcast

As a mother of six children, including twin baby boys, Ali found herself rushing to the emergency room with her 37 year old husband who had just suffered a stroke. After multiple tests, doctors found no clear answers and encouraged their family to eat a heart healthy diet by avoiding saturated fats, trans fats, cholesterol and to eat more fiber. Ali dived deep into the research and found that eating a plant-predominant diet would not only decrease her husband’s risk of stroke, but also

health & fitness nutrition

All Episodes

25:34

The Missing Piece in Your Health Routine (It’s Not Food)

Eat Meat Sparingly: a Word of Wisdom Podcast ·

2026/03/28

In this episode of Eat Meat Sparingly, Ali dives into a topic that often gets overlooked in the plant-based world: exercise—and what actually works.While most people focus on food, the truth is that exercise plays a critical role in long-term health, strength, and longevity. And yet… most of us either overcomplicate it or ignore key pieces altogether.Ali breaks down the current U.S. exercise guidelines in a way that’s simple, realistic, and actually doable—no extremes required.Join The

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35:52

The 5 Things You Must Learn Before Weight Loss...

Eat Meat Sparingly: a Word of Wisdom Podcast ·

2026/03/21

Host Ali Essig promotes the women-only, all–plant-based PlantWhys Lakeside Wellness Retreat (May 5–8 at Lake Anna, near Washington, DC)https://www.plantwhys.com/lakeside-wellness-retreatIn this episode, Ali shares why weight loss is about so much more than calories, willpower, or “trying harder.” She talks about the surprising power of potatoes and beans for fullness, the lessons she sees women learning on their weight-loss journeys, and the 5 A’s framework that can help you stop starting

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30:58

Why You Know What To Do… But Still Don’t Do It

Eat Meat Sparingly: a Word of Wisdom Podcast ·

2026/03/14

PlantWhys Healthy Habits Journal: https://amzn.to/3PBqZnVHost Ali Essig promotes the Plant Wise “Healthy Habits Made Simple” six-week tracking journal and introduces an episode on why people struggle to act on health knowledge. She explains that most people get stuck between contemplation and action, shares coaching and Pilates examples about actions over words, and recounts Teen Line training emphasizing listening and drawing answers from others rather than telling them what to do. Ali

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64:29

BYU Professor Ben Bickman Said Plant-Based Is...

Eat Meat Sparingly: a Word of Wisdom Podcast ·

2026/03/07

The host critiques an interview titled “We’re Getting the Word of Wisdom Wrong” featuring BYU metabolic scientist Dr. Benjamin Bikman, arguing he has a predetermined anti-carb, pro-animal-protein agenda and selectively uses evidence and scripture. They dispute his claimed role in shaping U.S. dietary guidelines, emphasizing modern randomized trials and drug data supporting LDL as causal in atherosclerosis and showing saturated fat raises LDL, while refined carbs also harm metabolic health

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85:53

3 Game-Changing Shifts You Need to Make If You've...

Eat Meat Sparingly: a Word of Wisdom Podcast ·

2026/02/28

Join the membership here: www.plantwhys.com/collective One month free in the meal plan: https://www.plantwhys.com/offers/oDm6uR2J/checkout In a workshop for women eating plant-based without desired weight loss, the speaker explains that plant-based works but progress may stall without three shifts: addressing stress and emotions with self-compassion and completing the stress cycle (movement, breathing, and positive social interaction), following a strategic strength-training plan with

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22:16

You Don't Need to Lose Weight Fast. You Need THIS.

Eat Meat Sparingly: a Word of Wisdom Podcast ·

2026/02/21

Check out the PlantWhys Membership Here: https://www.plantwhys.com/collectiveGrab the PlantWhys Food Journal Here:https://amzn.to/3OkyQ94 00:00 Welcome + PlantWhys Membership: What’s Coming in March & April 00:17 March Focus: Emotional Eating, Embodiment & Letting Feelings Pass 01:32 April Focus: Strength Training Basics (Progressive Overload for Real People) 02:46 How to Join + What You Get Inside the Membership (Calls, Cooking, Community) 03:38 Episode Theme: Consistency Beats

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23:12

The Messy Middle: Why You Want to Quit (And Why You...

Eat Meat Sparingly: a Word of Wisdom Podcast ·

2026/02/14

Link to the PlantWhys Retreat:https://www.plantwhys.com/lakeside-wellness-retreatIn this episode, the host shares her recent experiences of moving to a new home and the emotional, physical, and mental challenges that accompany such a transition. She highlights the upcoming Plant Wise Retreat, a women's only event focused on plant-based recipes and overall wellness. She draws parallels between moving and transitioning to a plant-based diet, emphasizing planning for opposition and accepting

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34:40

She Lost Two Children. The First Loss Destroyed Her...

Eat Meat Sparingly: a Word of Wisdom Podcast ·

2026/02/07

In this episode of Eat Meat Sparingly, host Ali Essig welcomes Amanda Wilkinson, who shares her deeply personal and transformative journey through grief following the loss of her two children. Amanda discusses how she coped with her profound losses, initially using food as a coping mechanism, which led to negative health spirals. Learning from her experiences, she shares how shifting to a whole food diet and rigorous self-care routine, including weightlifting and proper nutrition, empowered

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31:30

This Is What Actually Gives You Energy (No One...

Eat Meat Sparingly: a Word of Wisdom Podcast ·

2026/01/31

In this episode, sponsored by the Plant Wise Lakeside Wellness Retreat:https://www.plantwhys.com/lakeside-wellness-retreatAlidemystifies mitochondria, commonly known as the powerhouse of the cell. The episode discusses the importance of mitochondria for overall health, including their role in energy production, metabolic function, and disease resistance. Contrary to popular biohacking trends like fasting and cold exposure, the host emphasizes the role of nourishing mitochondria with

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24:43

I Was Shocked by What the Bible Says About Eating...

Eat Meat Sparingly: a Word of Wisdom Podcast ·

2026/01/24

PlantWhys Retreat info:https://www.plantwhys.com/lakeside-wellness-retreatUse the code JANUARYduring the month of January to save 15%. There are just a couple rooms left! In this episode of the 'Eat Meat Sparingly: A Word of Wisdom' podcast, host Ali Essig delves into the Bible's perspective on plant-based eating versus meat consumption. Essig explains that while the Bible does not command vegetarianism or condemn responsible meat consumption, it strongly supports a plant-forward diet as

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29:35

How We Actually Make Plant-Based Eating Doable with a...

Eat Meat Sparingly: a Word of Wisdom Podcast ·

2026/01/17

In this episode of 'Eat Meat Sparingly, A Word of Wisdom Podcast', host Ali Essig is joined by her friend Elle and her sister-in-lawAlyse to discuss plant-based eating. They explore various aspects of transitioning to a plant-based diet, focusing on the 90/10 approach rather than a strict all-or-nothing mindset. The conversation covers practical tips for managing family meals, handling social eating situations, and addressing common concerns such as variety, satiety, and cost. The episode

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28:40

The One-Can Diet: The Simplest Health Reset That...

Eat Meat Sparingly: a Word of Wisdom Podcast ·

2026/01/10

In this episode of 'Eat Meat Sparingly, A Word of Wisdom' podcast, host Ali Essig shares a transformative dietary tip inspired by her friend Laura's journey towards healthier eating. Ali emphasizes the surprisingly simple yet effective health benefits of adding a can of beans to your daily diet. She discusses how beans aid weight loss, improve digestion, lower LDL cholesterol, and regulate blood sugar. Ali offers practical advice on integrating beans into your meals, managing digestive

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79:37

Hormones, Protein, Stress Oh My! What the Wellness...

Eat Meat Sparingly: a Word of Wisdom Podcast ·

2026/01/03

Join the PlantWhys Collective and learn more here: www.plantwhy.com/40Our next cohort starts on Monday!In this episode of 'Eat Meat Sparingly: A Word of Wisdom podcast,' host Ali Essig shares insights from her transformative workshop titled 'Hormones, Protein, Stress—Oh My!'. Ali discusses the importance of balancing hormones, consuming adequate protein, and managing stress to improve overall well-being. Using a detailed story of her friend Laura’s struggles, Ali highlights how

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37:19

Aligning Energy and Nutrition: Insights from Carolyn...

Eat Meat Sparingly: a Word of Wisdom Podcast ·

2025/12/27

In this episode of Eat Meat Sparingly - A Word of Wisdom podcast, host Ali Esig interviews Carolyn Cooper, founder of the Simply Align Method. They discuss Carolyn's journey to a plant-based lifestyle, including influences from her youth and key readings like John Robbins' 'Diet for a New America.' Carolyn also shares insights into how eating healthier enhances intuition and addresses mental, emotional, and spiritual well-being. They delve into energy work, discussing its benefits and

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23:43

The Importance of Self-Compassion During the Holidays

Eat Meat Sparingly: a Word of Wisdom Podcast ·

2025/12/20

In this episode of 'Eat Meat Sparingly,' host Ali Essig discusses the upcoming Plant Wise Jumpstart program, starting in January, which focuses on eating more plants and maintaining a balanced mindset. Ali shares insights from her recent family trip to Puerto Rico, highlighting the challenges and strategies of maintaining a plant-based diet while traveling. The core theme centers around self-compassion and gratitude, stressing the importance of how we talk to our bodies, especially during

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31:07

Journey of Overcoming a Stroke and Embracing a...

Eat Meat Sparingly: a Word of Wisdom Podcast ·

2025/12/13

In this special episode of 'Eat Meat Sparingly, A Word of Wisdom' podcast, host Ali Esig is joined by her husband Lincoln, as they celebrate a vacation in Puerto Rico. Lincoln candidly shares his personal account of experiencing a stroke at age 37, the subsequent medical confusion, and his journey to recovery. The episode delves into their transformative shift towards a plant-based diet, Lincoln's initial health struggles, and the substantial positive changes he experienced. Ali and Lincoln

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32:23

The Spirituality of Food: How What We Eat Affects Our...

Eat Meat Sparingly: a Word of Wisdom Podcast ·

2025/12/06

In this episode, we delve into the profound connection between food and spirituality..Ali explores the spiritual significance of food in religious contexts, particularly focusing on examples from Christian scriptures. Discussions about how food choices, such as plant-based diets versus meat consumption, impact our spiritual sensitivity, emotional well-being, and physical health are highlighted. The host emphasizes the importance of mindful eating, gratitude, and the potential spiritual

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66:22

How to Enjoy Holiday Food and Still Lose Weight: Your...

Eat Meat Sparingly: a Word of Wisdom Podcast ·

2025/11/29

Grab our Black Friday Deal Here: https://www.plantwhys.com/courseIn this episode of Eat Meat Sparingly, Ali Essig shares insights from a workshop she conducted on avoiding holiday weight gain. Ali delves into mindful eating, the importance of behavioral changes for lasting results, and provides three essential shifts to ensure a healthier holiday season. Key topics include enjoying treats without overeating, feeling good in December through proper sleep and nutrition, and a survival plan

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36:54

The ONE Habit That Builds More Muscle Than Protein...

Eat Meat Sparingly: a Word of Wisdom Podcast ·

2025/11/22

In this powerhouse episode, Ali breaks down exactly what it takes to transition to a plant-based lifestyle, build real strength, and finally see results that last. This is NOT another “eat more protein” lecture — it’s the honest truth about what’s actually holding most women back from losing weight, building muscle, and feeling strong in their bodies.Ali shares: The dream that sparked her mission to help others transition to plant-based eating Why perfectionism keeps women stuck What

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29:49

The PCOS Blueprint: The 30/30/30 Plant-Based Method...

Eat Meat Sparingly: a Word of Wisdom Podcast ·

2025/11/15

In today’s episode, Ali breaks down PCOS in a simple, faith-aligned, science-backed way. You’ll learn what PCOS actually is, why it’s so strongly connected to insulin resistance, and how a whole food, plant-based lifestyle can dramatically improve symptoms like irregular periods, fatigue, acne, weight gain, and inflammation.Ali explains: Why saturated fat is a major root cause of insulin resistance Why low-carb diets help short-term but harm your long-term health The 30/30/30 Rule

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