The China Study is based on the China–Cornell–Oxford Project, a 20-year study that examined the link between the consumption of animal products and chronic illnesses such as coronary heart disease, diabetes, and various types of cancer. The authors conclude that a predominantly whole-food, vegan diet can significantly reduce the risk of these diseases. The book presents findings from dietary surveys and blood work in 65 counties in China, combined with laboratory research, to argue for the health benefits of a plant-based diet and the dangers of a diet high in animal protein.
Written by Rip Esselstyn, a professional athlete and firefighter, this book outlines a 28-day plan to transform one's health. The diet, which originated in a Texas firehouse, focuses on whole foods including whole grains, fresh fruits, vegetables, legumes, nuts, and seeds. It eliminates animal products, dairy, and refined foods. The plan includes two approaches: the Fire Cadet plan, which is more gradual, and the Firefighter plan, which is more extreme. The book provides dozens of easy and delicious recipes, pantry-stocking tips, and a simple exercise program to boost metabolism and health[2][3][5].
This book delves into the purpose and power of sleep, explaining how it affects every aspect of our physical and mental well-being. Walker discusses how sleep enriches our ability to learn, memorize, and make logical decisions, recalibrates our emotions, restocks our immune system, fine-tunes our metabolism, and regulates our appetite. He also explores the consequences of sleep deprivation and provides actionable steps to improve sleep quality, including ways to prevent cancer, Alzheimer’s, and diabetes, slow the effects of aging, and increase longevity.
In this book, Michael Moss delves into the strategies used by major food companies to create products that are highly appealing and addictive. He explores the concept of the 'bliss point,' where scientists calculate the optimal combination of sugar, fat, and salt to maximize consumer desire. Moss also uncovers marketing techniques borrowed from the tobacco industry and reveals how these practices contribute to the obesity epidemic. The book is based on meticulous research and interviews with industry insiders, providing a detailed and often unsettling look at the processed food industry's impact on public health.
In this book, Dan Buettner documents his research on the Blue Zones, areas around the world such as Sardinia, Italy; Okinawa, Japan; Loma Linda, California; Nicoya, Costa Rica; and Ikaria, Greece, where people consistently live longer and healthier lives. Buettner identifies nine common lifestyle habits, known as the 'Power 9® principles,' which include moving naturally, having a sense of purpose, reducing stress, eating a plant-based diet, and maintaining strong social connections. The book provides detailed accounts of the research team’s observations and interviews with centenarians and their communities, offering practical advice on how to apply these principles to one’s own life to achieve better health and longevity.
John Robbins' "Diet for a New America" is a groundbreaking work that examines the environmental and health consequences of consuming animal products. The book presents a compelling case for adopting a plant-based diet, highlighting the ethical concerns surrounding factory farming and the detrimental effects of meat consumption on human health. Robbins delves into the nutritional benefits of plant-based foods and offers practical guidance on transitioning to a vegetarian or vegan lifestyle. The book's impact has been significant, contributing to the growing awareness of the link between diet and environmental sustainability. It remains a valuable resource for those seeking to make informed choices about their food consumption.
In this groundbreaking book, Dr. Will Bulsiewicz argues that gut health is the key to boosting metabolism, balancing hormones, and reducing inflammation. He presents a 28-day program with menus and over 70 plant-fueled recipes, emphasizing the importance of dietary fiber from a variety of colorful plants. The book challenges the benefits of restrictive diets like keto and paleo, instead advocating for a whole-food, plant-based diet to optimize gut microbiome health and overall well-being.
Prevent and Reverse Heart Disease, by Caldwell B. Esselstyn Jr., presents a comprehensive approach to preventing and reversing heart disease through a plant-based diet. The book details the author's extensive research and clinical experience, demonstrating the power of dietary changes to improve cardiovascular health. Esselstyn emphasizes the importance of eliminating animal products and processed foods, focusing instead on whole, unprocessed plant foods. The book includes detailed meal plans, recipes, and practical advice for adopting a plant-based lifestyle. It's a valuable resource for individuals seeking to improve their heart health and prevent or reverse the progression of heart disease.
In 'Plant-Strong: Discover the World's Healthiest Diet', Rip Esselstyn presents 36 compelling facts about the health benefits of a plant-based diet. The book includes over 150 recipes and challenges common myths about nutrition, offering a clear path to preventing chronic diseases like heart attacks and cancer. Esselstyn's work is inspired by his father's research on reversing heart disease through diet.
In *My Beef with Meat*, Rip Esselstyn presents a compelling case for adopting a plant-based diet, debunking myths about the necessity of meat and dairy for health. The book includes over 145 recipes to help readers transition to a plant-strong lifestyle, emphasizing the potential to prevent chronic diseases like heart attacks, stroke, and cancer.
North chronicles Scott Jurek's grueling 46-day run to break the speed record for the Appalachian Trail, a journey that tested his physical and emotional limits. The book is a narrative of perseverance and personal transformation, co-authored with his wife Jenny, who shares her own experiences supporting him throughout the challenge.
In *The End of Overeating*, Dr. David A. Kessler delves into the science behind food addiction, highlighting how sugar, fat, and salt are used by the food industry to create irresistible products. He discusses the brain's reward system and conditioned hypereating, offering insights and practical strategies to combat overeating and obesity. The book provides a critical look at the food industry's marketing tactics and suggests ways to promote healthier eating habits.
A cornerstone of this podcast is celebrating the power of a plant-based lifestyle. Today we do just that with one of the movement’s most influential founding fathers.
That father is none other than the great Plantstrong pioneer himself, Rip Esselstyn—returning for his second appearance on the podcast for a continuing dissertation on all things plants.
If you caught our first conversation in December of 2017 (RRP 336), you already know Rip and I go way back. As swimmers we crossed paths as teens, later as college rivals, then decades thereafter as plant-based athlete and advocate allies. From the outset of my journey, he’s been a steady source of inspiration, encouragement and wisdom. An incredible mentor. A lighthouse. A loyal friend.
For those unfamiliar, Rip was a three-time NCAA All-American backstroker at the University of Texas. After graduation, he spent a decade as one of the premier triathletes in the world. He then joined the Austin Fire Department where he introduced his passion for a whole-food, plant-based diet to Austin’s Engine 2 Firehouse in order to rescue a firefighting brother’s health. To document his success he wrote the national bestselling book, The Engine 2 Diet, which shows the irrefutable connection between a plant-based diet and good health.
Thus began an illustrious career as a multiple New York Times bestselling author, in demand public speaker, health advocate, and food entrepreneur—catapulting the fledgling plant-based movement into mainstream adoption.
Not enough? At age 56, Rip broke the master’s world record in the 200-meter backstroke.
Today we pick up where we left things in 2017. More Rip. More plants. More awesome.
Given Rip’s OG status, it was only fitting that today’s exchange was conducted OG style. No fancy studio. No cameras. Just two guys and two mics seated at Rip’s breakfast table in Austin. An old school, back-in-the-day podcast.
Of course, we discuss the many benefits of a whole food plant-based diet—the Planstrong lifestyle as he calls it.
In addition, we review the exploding popularity of this movement. How to rewrite your relationship with food in the new year. Plant fueling strategies to perform athletically. And how to leverage the nascent power within to positively and sustainably change our lifestyles for the better.
We also dissect his recent world record-setting swim. What the future of the plant-based movement looks like. And the story behind his brand new food company titled, of course, PLANTSTRONG.
To read more, click here. You can also listen on YouTube, Apple Podcasts & Spotify.
Stick around to the end, because things take a compelling turn towards the spiritual and esoteric—personally my favorite part of this conversation.
As you will soon discover, Rip is a good dude. A loyal, solid friend. And sincerely passionate about helping people eat and live better.
Peace + Plants,
Rich
The Rich Roll Podcast 
