Eat Meat Sparingly: a Word of Wisdom Podcast

In this episode Ali interviews Chris Wark, a 21-year cancer survivor, patient advocate, and bestselling author (Chris Beat Cancer, Beat Cancer Kitchen, Beat Cancer Daily), and creator of the Square One Cancer Coaching Program. What we cover Chris’s stage III colon cancer diagnosis at 26 and why he questioned the default treatment path The hospital “food moment” that sparked his nutrition overhaul Practical screening PSA: colonoscopies and early detection Decoding medical language (what “effective” often really means) Building a holistic healing stack: diet, movement, detox, stress reduction The spiritual work: forgiveness, gratitude, and taking every thought captive Identity over willpower: why lasting change starts inside A faith-centered approach to health  Key takeaways Prevention matters: If you’re 45+, talk to your doctor about colonoscopy screening—earlier with family history. Food is a lever: Shift toward plants (think: salads, beans, crucifers, herbs/spices, veggie juices) to “overdose on nutrition.” Words matter: Ask your oncologist clear questions (e.g., “Will this treatment cure me?”). Environment over willpower: Set up your kitchen and calendar to make the right choice the easy choice. Forgiveness frees you: Letting go releases stress, lifts your immune system, and restores joy. Faith + action: Embodiment = living what you believe—in daily choices, not just beliefs. Quotables “Both roads are scary. Choose the one that aligns with your values.” “Forgiveness isn’t a feeling; it’s a decision that frees you.” “You don’t need to be perfect—just eat more of what God made.” Resources mentioned Chris Wark’s site: ChrisBeatCancer.com (Survivor interviews, articles, “20 Questions for Your Oncologist”) Books by Chris Wark: Chris Beat Cancer, Beat Cancer Kitchen, Beat Cancer Daily Ali’s PlantWhys Membership: plant-forward coaching, recipes, and support: https://www.plantwhys.com/collective Ali’s YouTube (PlantWhys): quick, family-friendly plant-based meals: https://www.youtube.com/channel/UCGrQa7v7G9e2m61DAT6UKKA 00:00 Introduction to the Podcast 00:10 Meet Chris Wark: Cancer Survivor and Advocate 00:21 Chris's Cancer Diagnosis and Initial Treatment 02:10 The Importance of Colonoscopies 04:07 The Shock of a Cancer Diagnosis 04:57 Understanding Cancer Treatments and Their Risks 11:15 The Role of Nutrition in Cancer Recovery 20:19 Chris's Journey to a Plant-Based Diet 25:32 Family Support and Alternative Therapies 30:32 Empowering Choices for Health and Wellness 33:37 The Benefits of Exercise 34:38 The Importance of Patient Advocacy 35:26 The Chronic Disease Epidemic 37:15 The Impact of Diet on Health 46:17 The Role of Spiritual and Emotional Health 51:27 The Power of Forgiveness 01:04:50 Resources for Cancer Patients

Amla Green Link: https://www.amlagreen.com/plantwhys   What if everything you’ve been told about diabetes and diet was incomplete—or even flat-out wrong? In this special episode of Eat Meat Sparingly, A Word of Wisdom Podcast, Ali shares a rare behind-the-scenes recording from the PlantWhys Book Club, featuring New York Times bestselling author and co-founder of Mastering Diabetes, Dr. Cyrus Khambatta. Dr. Khambatta doesn’t just talk theory—he’s lived it. Diagnosed with type 1 diabetes in his 20s, he discovered how a whole-food, plant-based diet could transform his blood sugar, energy, and long-term health. Now, he’s helped thousands do the same. Inside this conversation, you’ll learn: Why fat—not carbs—is the hidden driver behind insulin resistance The real reason “clean eating” sometimes backfires on blood sugar Practical ways to eat more plants while keeping your glucose steady How to handle protein myths, cravings, and even dining out Why powerful foods like amla (Indian gooseberry) are game-changers for cholesterol and glucose Whether you’re living with diabetes, prediabetes, or simply want to prevent chronic disease, this episode is packed with science, stories, and practical steps that make plant-based living not only possible—but powerful. 🎧 Listen now to discover how small shifts in your diet can lead to big results in your blood sugar, your energy, and your life. Interested in joining the Plantwhys membership? Learn more here: https://www.plantwhys.com/collective 00:00 Introduction and Upcoming Event 00:36 Plant Whys Book Club: Special Guest Dr. Cyrus Khambatta 03:18 The Power of Amla Berries 13:06 Mastering Diabetes: The Journey Begins 27:08 Understanding Whole Foods and Nutrients 27:54 The Role of Fiber in Digestion 30:03 Comparing Whole Foods to Processed Foods 31:09 The Importance of Fiber for Blood Sugar Control 34:11 Incorporating Seeds and Avocados in a Low-Fat Diet 34:49 Using Chronometer to Track Nutrient Intake 42:10 Transitioning to a Plant-Based Diet 46:22 Managing High Blood Sugar and Sugar Cravings 52:21 Cyrus's Coaching Program and Conclusion

What if the entire way we read the Word of Wisdom about eating meat came down to… one comma? In this episode of Eat Meat Sparingly, Ali Essig takes you deep into the so-called “Drama of the Comma”—a hotly debated punctuation mark that some use to justify eating meat regularly. Ali breaks down where this comma came from, how it changed the meaning of Doctrine & Covenants 89, and why the “all the time, sparingly” argument doesn’t hold up. You’ll also hear: Why “sparingly” and “all the time” are a paradox. What Hyrum Smith (Joseph’s brother) actually taught about eating meat. The deeper symbolism of grain as the staff of life—and how it points directly to Christ as the Bread of Life. Why keto and carnivore diets might bring short-term results, but don’t align with the long-term wisdom in scripture or nutrition science. How justification and cognitive dissonance creep in when our diets don’t match our beliefs. Whether you’ve wrestled with how to interpret the Word of Wisdom or just want to understand the connection between scripture, health, and modern diet fads—this episode will leave you thinking differently about what God really meant when He said to eat meat “sparingly.” 00:00 Introduction and Upcoming Event 00:50 The Drama of the Comma: Misconceptions About Eating Meat 02:02 Analyzing Bruce Porter's Perspective 05:50 Nutritional Insights: Protein Sources 12:00 Hiram Smith's Interpretation 15:29 The Role of Grain in the Word of Wisdom 25:10 Long-term Health Implications of Diet Choices 28:54 Conclusion and Call to Action

This week’s episode is a powerful blend of scripture, science, and soul-searching. As we prepare to study the Word of Wisdom in church, I want to revisit the question that first sparked Doctrine & Covenants 89: 👉 “What am I not paying attention to that I need to?” In this episode, I share insights from the International Conference on Nutrition and Medicine, where leading doctors—including Dr. Kim Williams, Dr. Gemma Newman, Dr. Kristi Funk, and Dr. Dean Ornish—revealed groundbreaking research on how diet and lifestyle can reverse disease, prevent cancer, and even improve Alzheimer’s. What struck me most? Their findings echo counsel given in the Word of Wisdom nearly 200 years ago. Why eating meat sparingly isn’t just good advice—it’s prophetic. How factory farming fits the definition of “excess” and “extortion” warned against in scripture. Why supplements can’t save us, but food can. The surprising link between fiber, digestion, and reduced breast cancer risk. A lifestyle approach that’s been proven to reverse heart disease, prostate cancer, and now Alzheimer’s. If you’ve ever wondered whether the Word of Wisdom was ahead of its time—or if there are parts of it we’ve been ignoring—this episode will challenge and inspire you to take a fresh look at both scripture and your plate. ✨ Check out PlantWhys! If you’re ready for more support in applying these principles—whether it’s weight loss, gut health, or simply getting your family on board—check out the PlantWhys Membership or join me on YouTube for easy, family-friendly recipes. 00:00 Introduction and Event Announcement 00:31 The Importance of the Word of Wisdom 01:30 Reflecting on Personal Health Questions 02:58 Insights from the International Conference on Nutrition and Medicine 04:03 Dr. Kim Allen Williams on Cholesterol and Plant-Based Diets 05:58 Dr. Gemma Newman on Supplements and Cancer Prevention 07:59 Dr. Christie Funk on Processed Meats and Cancer Risk 18:50 Dr. Dean Ornish on Lifestyle Changes and Alzheimer's Disease 26:52 Concluding Thoughts on Health and Spirituality

We hear a lot of noise about GMOs, glyphosate, seed oils, and whether organic food is worth it. But here’s the bigger question: are we even worrying about the right things? In this episode of Eat Meat Sparingly, Ali Essig breaks down the food and environment debate—without fearmongering. From skyrocketing global meat demand to the rise of genetically modified crops, pesticides, and seed oil controversies, Ali helps you see the bigger picture through the lens of the Word of Wisdom and stewardship. ✨ Inside this episode (Part 1): Why global meat demand is driving GMO use more than anything else The surprising truth about genetically modified foods (and why they’re not inherently dangerous) What glyphosate really is, how it’s classified, and who’s most at risk The difference between hazard and risk (and why that matters for your food choices) Organic vs. conventional: what actually changes—and what doesn’t The overlooked Group 1 carcinogen you probably eat every day Why seed oils might not be the villain after all The takeaway? You don’t have to eat perfectly, but you can eat more intentionally. And the biggest way to lower your health risks and bless the environment might be simpler than you think: eating more whole plant foods. 📌 This is part one of a two-part series on food and the environment. Stay tuned for part two, where we’ll dive even deeper into how animal agriculture impacts our planet and what it means to live as better stewards. 00:00 Introduction and Upcoming Event 00:45 Food and the Environment: Part One 01:15 The Impact of Meat Consumption 02:35 Genetically Modified Organisms (GMOs) 09:30 Glyphosate: History and Health Risks 18:54 Organic vs. Conventional Farming 23:24 The Debate on Seed Oils 33:48 Conclusion and Final Thoughts

What if choosing to eat fewer animal products wasn’t “anti-human”… but actually deeply Christlike? In this eye-opening episode, Ali Esig responds to a viral claim that a plant-based diet is “anti-human” and even “doctrines of devils” according to 1 Timothy 4. But what does that scripture actually say—and does it condemn thoughtful, spirit-led dietary choices? Ali dives deep into scripture, science, stewardship, and spirituality to offer a loving, faith-filled perspective on the Word of Wisdom—moving beyond the checklist mentality and into a higher law of compassionate, mindful living. In this episode, you’ll hear: What 1 Timothy 4 really means (and doesn’t mean) Why the Word of Wisdom is not anti-meat—but very much pro-stewardship The biblical and modern case for eating meat sparingly The difference between commandments, invitations, and extremism How plant-based living connects to priesthood power, motherhood, and covenant living Why eating more plants can help you live longer, feel better, and align more deeply with your spiritual values How the Word of Wisdom is a revelation for our time—with promises we’re just beginning to understand You’ll also hear stories from Ali’s personal journey, including how her husband's stroke led their family to discover the health and spiritual benefits of eating more plants—and how a simple shift in perspective can unlock hidden treasures of knowledge, vitality, and peace. 👉 Ready to live the Word of Wisdom as a way of life, not just a checklist? Join the Empowered by Plants Collective and discover a supportive, faith-filled path to better health. www.plantwhys.com 🎟️ Want to hear Ali speak live? Grab your ticket to the Restore Conference in Orem, Utah (Sept 26–27) and use code PLANTWHYS to save 10% at www.faithmatters.org 🎥 Subscribe on YouTube for easy family-friendly plant-based recipes: PlantWhys YouTube 00:00 Introduction and Conference Invitation 00:41 Addressing Misconceptions About Meat and Faith 01:40 Understanding First Timothy Four 03:19 The Word of Wisdom and Modern Application 05:38 Health Benefits of a Plant-Based Diet 06:06 Environmental and Ethical Considerations 10:29 Personal Journey and Encouragement 11:56 Spiritual Insights and Final Thoughts 25:57 Conclusion and Resources

You know what to eat. So why are cookies calling your name at 9pm? In today’s episode of Eat Meat Sparingly, Ali tackles one of the most frustrating challenges many of us face on a plant-based or health-conscious journey: emotional eating. Whether it’s stress, boredom, or just needing something to look forward to at the end of a long day, we often turn to food for reasons that have nothing to do with hunger. Ali breaks down: 💛 What emotional eating really is 💛 How to know if you’re doing it 💛 The 4 A’s that can help you break the cycle:  • Awareness  • Acceptance  • Allowance  • Adjustment 💛 Powerful tips like the “10-minute pause” and “I really want ___ because ___” 💛 How your nervous system, upbringing, and even church potlucks play a role You’ll also hear personal stories, research-backed examples (including the stale popcorn study!), and spiritual insights from the Word of Wisdom that reframe emotional eating through a compassionate, gospel-centered lens. ✨ If you’ve ever used food to stuff emotions or soothe stress, this episode will feel like a warm, honest hug… and a gentle nudge forward. 🎟️ Come see Ali speak live! She’ll be at the Faith Matters Restore Gathering in Orem, Utah on Sept 26–27 sharing “The Deeper Wisdom in the Word of Wisdom.” Use code PLANTWHYS for 10% off tickets at faithmatters.org 👩‍💻 Resources Mentioned: • Try the Emotional Eating Reset inside the PlantWhys Membership • Subscribe to Ali’s YouTube channel for simple, plant-based recipes 00:00 Exciting Announcement: Restore Gathering at UVU 00:49 Understanding Emotional Eating 01:22 Identifying Emotional Eating Triggers 05:24 The Emotional Eating Cycle 06:33 Distinguishing Emotional Hunger from Physical Hunger 09:34 Common Reasons for Emotional Eating 13:48 Breaking the Habit: Strategies to Overcome Emotional Eating 18:10 The Power of Acceptance 19:16 Curiosity Over Judgment 20:33 Allowance and Creating Space 23:48 Mindful Eating Practices 28:23 Healthy Lifestyle Habits 31:41 Final Thoughts and Support

(The Doctrine & Covenants 89 Message Most Members Miss) In this powerful episode of Eat Meat Sparingly, Ali Esig pulls back the curtain on what’s really happening inside today’s factory farms—and why it matters spiritually, ethically, and emotionally. Using Doctrine & Covenants 89 as her guide, Ali unpacks the often-overlooked verse: “It is pleasing unto me that they should not be used.” This is not a guilt trip. It’s a gentle, eye-opening invitation to consider how our food choices reflect our values—especially when it comes to the creation around us. You’ll learn: What CAFOs (concentrated animal feeding operations) are—and why 99.9% of chicken and 98% of pigs come from them Why eating meat “sparingly” is both a commandment and a compassionate practice The hidden human cost of slaughterhouse work The disturbing truth about eggs and male chicks (yes, even cage-free) How our plates can either honor or hinder the divine potential of animals What you can do to start making a difference—without going broke or going extreme Plus, Ali shares how even one meatless meal a week can have a ripple effect on animal welfare, the environment, and your spiritual alignment. 💚 Ready to live the Word of Wisdom more intentionally? Get support inside the PlantWhys Collective: www.plantwhys.com 🍽️ Want recipes your whole family will actually eat? Subscribe to Ali’s YouTube channel: PlantWhys on YouTube 00:00 Introduction and Summer Update 00:45 Challenges of Eating Healthy 01:46 Today's Topic: Doctrine and Covenants 89 05:14 Factory Farming and Its Impact 08:53 The Reality of Chicken Farming 14:30 The Plight of Pigs and Dairy Cows 17:36 Human Welfare in Slaughterhouses 20:15 Making a Difference: Practical Tips 26:37 Conclusion and Support Resources

In this episode of Eat Meat Sparingly, host Ali Essig interviews her friend Neil, (@neilmcgill.pt  on instagram) discussing his journey in overcoming alcohol and weed addiction through the principles taught in Alcoholics Anonymous (AA). Neil shares his transformative experience in AA meetings, the significant role of prayer, and how embracing spirituality has helped him rebuild his life. Ali and Neil also discuss practical tips and advice for overcoming various struggles, including food addictions, through faith and perseverance. The episode emphasizes the importance of understanding deeper emotional needs and the power of asking for help to achieve lasting change. 00:00 Introduction to the Podcast 00:41 Meet Neil: A Journey Begins 03:07 Neil's Early Struggles with Addiction 05:24 College Life and Escalation 08:29 Army Days and Consequences 15:03 The Turning Point: Seeking Help 22:28 Struggling with Temptation 23:22 A Moment of Prayer 24:10 Finding Strength and Support 25:19 Applying Lessons to Help Others 27:28 Overcoming Alcohol Addiction 28:30 Understanding the Root of Addictions 30:03 Seeking Help and Support 31:37 The Power of Prayer and Meditation 37:08 Manifestation and Goal Setting 39:27 Gradual Change and Seeking Help 41:59 Connecting with Neil 43:25 Final Thoughts and Farewell

In this deeply reflective episode, Ali Esig explores the sacred feminine meaning behind the Word of Wisdom—uncovering how “wisdom” itself is personified as a divine woman throughout scripture. This is not just about health checklists or dietary rules. It’s about divine nourishment, spiritual discernment, and returning to the Tree of Life. From ancient Hebrew and Greek translations of wisdom to the rich symbolism in Proverbs 9 and the Apocrypha, Ali unpacks how the Word of Wisdom is far more than a list of do’s and don’ts—it's an invitation from the Divine Feminine to live in harmony with our bodies, the earth, and the Spirit. Whether you're striving to eat more plant-based, curious about the divine feminine in scripture, or wondering why the Word of Wisdom is titled that way, this episode will deepen your perspective and your purpose. What You’ll Learn in This Episode: Why "moderation in all things" isn’t actually in scripture—and what wisdom really means instead The feminine roots of the word wisdom in Hebrew (chokmah) and Greek (Sophia) How Proverbs 9 paints two contrasting feasts: one of divine wisdom, the other of destruction Why the Tree of Life symbolizes the feminine—and how that ties into your health What D&C 89 really says about eating meat sparingly (it's mentioned 3 times!) How gratitude, seasonality, and plant-based eating align with divine wisdom A tender dream Ali had that revealed deeper insight into the nourishing presence of Heavenly Mother Why the Word of Wisdom isn’t a punishment—it’s a prophetic protection Resources & Links Mentioned: PlantWhys Membership – Get support in transitioning to a more plant-centered lifestyle, grounded in the Word of Wisdom. Ali’s YouTube Channel (PlantWhys) – Delicious, simple, family-approved plant-based recipes Proverbs 9, Proverbs 3, and The Wisdom of Solomon from the Apocrypha D&C 89 – The original Word of Wisdom revelation   00:00 Introduction to Eat Meat Sparingly 00:20 Making the Word of Wisdom Diet Doable 02:22 Understanding the Deeper Meaning of Wisdom 03:28 Wisdom in Scripture: The Divine Feminine 05:58 Proverbs 9: Lady Wisdom's Banquet 12:12 The Tree of Life and the Divine Feminine 17:02 The Word of Wisdom: A Divine Feminine Invitation 27:21 Practical Application and Personal Experiences 30:09 Conclusion and Encouragement

In this episode of Eat Meat Sparingly: A Word of Wisdom Podcast, Ali Essig uncovers a powerful literary structure hidden in Doctrine & Covenants 89 that most people completely miss: chiasmus. This ancient Hebrew pattern places the most important truth right in the center—and what’s there might surprise you. Ali walks you verse by verse through this mirrored pattern to reveal that the true focus of the Word of Wisdom isn’t just about avoiding coffee, tea, or alcohol. The center of it all is a divine invitation to embrace plants as the foundation of your diet. What you'll learn in this episode: What a chiasmus is and why it matters in scripture How verses 10–11 of D&C 89 are the literary and spiritual heart of the Word of Wisdom Why God is more focused on what you include than what you avoid The deeper meaning of "herbs"—and how that includes all plant foods A personal story of Ali's spiritual dream calling her to help others transition to plant-based eating Why vegetables, fruits, whole grains, and adequate protein matter more than we think How to use the PlantWhys Plate to apply the Word of Wisdom at every meal Plus, Ali shares: Her experience with early gut challenges during the transition The story behind the creation of PlantWhys What most plant-based doctors get right—and what they sometimes miss How a spiritually centered approach to eating makes all the difference Resources Mentioned: Learn more about the PlantWhys Collective and courses: https://www.plantwhys.com/collective Try Liv Mate, a Word of Wisdom-friendly caffeine boost: https://amzn.to/44LhIPf Grab the free meal guide or join the PlantWhys newsletter: www.plantwhys.com Subscribe & Share If this episode inspired you to take a closer look at the Word of Wisdom, share it with a friend or leave a review! Your support helps spread this message to more women seeking to live in harmony with their faith and health. 00:00 Introduction and Sponsor Message 01:31 Understanding Chiasmus in Scriptures 02:45 Breaking Down the Word of Wisdom 04:34 The Importance of Plants in Our Diet 06:56 Personal Journey and Plant-Based Transition 14:07 Balancing Protein and Fiber 19:18 Practical Tips for a Plant-Based Diet 27:00 Conclusion and Invitation

This week’s episode is something a little different—I’m sharing a special presentation I gave at my family reunion on nutrition, heart disease, and the Word of Wisdom. Most of my extended family doesn’t eat plant-based, but we share the same faith—so I took this opportunity to dive into the why behind the Word of Wisdom’s nutrition guidance and how it can literally change (and save) lives. You’ll hear personal stories about my dad’s sudden heart attack, my husband’s stroke, and the generational heart disease in my family—and how it led me on a mission to find truth in a world full of conflicting health advice. We’ll explore: Why heart disease is the #1 cause of death (and what to do about it) The food that can increase your lifespan by 4 years (you need to eat a cup a day) What the Word of Wisdom teaches us that science now confirms The one nutrient that 95% of Americans are missing—and how to get more What “eating meat sparingly” really looks like in practice How fiber, telomeres, and even potatoes fit into your path to better health And why your faith might be your greatest nutrition tool This episode is packed with inspiration, personal conviction, practical food tips, and Word of Wisdom-based insights. 👉 Resources mentioned: YouTube Channel: PlantWhys on YouTube PlantWhys Membership: https://www.plantwhys.com/collective 👉 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 If you find this message meaningful, please share it with someone you love—especially someone who might be struggling with heart health.   00:00 Introduction to the Podcast 00:35 Personal Family History and Health Challenges 02:55 The Impact of Diet on Health 05:18 Discovering the Blue Zones 10:47 The Word of Wisdom and Dietary Guidance 12:25 The Importance of Fiber 15:50 Practical Tips for a Healthy Diet 17:47 The Importance of Whole Grains and Fiber 18:06 Understanding Insoluble and Soluble Fiber 18:47 Incorporating Fruits and Vegetables in Every Meal 19:33 The Benefits of Whole Plant Foods 20:45 Exploring the Nutritional Value of Potatoes 21:46 Healthy Fats: Avocados and Olive Oil 23:11 Encouraging Healthy Eating Habits in Children 26:16 The Role of Carbohydrates in a Balanced Diet 28:55 Managing Blood Sugar and Stress 30:40 Conclusion and Resources

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 episode of Eat Meat Sparingly: A Word of Wisdom Podcast, Ali dives into the real reason many of us struggle with health—and it’s not lack of willpower. From the evolution of the Word of Wisdom to today’s temple recommend question (“Do you understand and obey...”), we explore what it means to truly follow this principle with a heart wide open. Ali also shares: A hilarious (and slightly gross) story about her kids’ DIY sushi night 🍣🌭 Why being a learner is the most powerful identity you can take on How the Word of Wisdom isn’t a checklist—it’s a tool for growth The hidden connection between emotional eating, mindset, and divine potential A unique tip on how to use ChatGPT + prayer to uncover blind spots and hear God more clearly ✨ Whether you’ve been plant-based for years or are just starting to explore what “sparingly” really means, this episode will inspire you to rethink your habits—and embrace a new way forward. 🎧 Listen now and learn how to use goals, time, and the Word of Wisdom as tools—not as weapons of shame. Link to our sponsor: LiveMatte: https://amzn.to/4k0v1zM (I only use 1/2 a scoop, not the full scoop when I drink it) 00:00 Introduction and Sponsor Message 01:24 Personal Story: Kids and Food Creativity 04:11 Understanding the Word of Wisdom 10:12 The Importance of Identity and Learning 14:37 Practical Tips for Personal Growth 21:19 Final Thoughts and Encouragement

✨ Episode Summary 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. 🔍 What We Cover in This Episode: 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 🔗 Links Mentioned: 💚 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 🙌 Leave a Review & Subscribe 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. 🧬 Studies & Resources Mentioned: 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. Zhang, Y., et al. (2024). An unexpected role for the ketogenic diet in triggering tumor metastasis via BACH1. Science Advances, 10(12), eadm9481. https://doi.org/10.1126/sciadv.adm9481 🔗 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  

🎧 Episode Summary 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 You’ll Learn: 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 🔗 Resources & Mentions: 🌿 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 How to Ease into Eating More Plants https://www.plantwhys.com/plantwhys-2-0 🌊 Holistic Holiday at Sea Mention PlantWhys for a $50 onboard credit. Cruise with Dr. Greger and other wellness experts: https://holisticholidayatsea.com/al/plantwhys/ 💚 Join the PlantWhys Membership 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 🍽 Try the PlantWhys Plate 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. 🔑 Episode Highlights: 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.