Dr. John McDougall was drawn to medicine because of his own health “fate.” At 18, he suffered a massive stroke and was an anomaly to the doctors in Michigan who wanted to explore “why” and “how” this could happen to someone so young. This health scare inspired his own journey to become a doctor, which eventually led McDougall and his wife, Mary, to Hawaii to practice medicine on a sugar plantation in Hawaii and service over 5,000 residents. What he saw there changed the course of his medical practice forever. The healthiest people on the island, the first-generation elders who had come from China, Japan, Korea, and the Philippines, were the healthiest and most vibrant people…still active, with no medications, and still in bodies fit for movement. It was their children and grandchildren, however, those second and third generations, that were struggling. Why? They had adopted a western diet of meat, dairy, and processed foods.  The secret, Dr. McDougall discovered, was STARCH. Those healthy islanders subsisted on a diet comprised mostly of rice, potatoes, vegetables, and fruits and THAT inspired the work he does today through his McDougall programs and education. Beyond diet, the McDougalls are also dedicated to informing citizens about the positive effects of dietary therapy on chronic disease and our Planet. Animal agriculture, as we’re learning, is also one of the main culprits contributing to climate change and we discuss all of his “four deadly dietary deceptions” outlined at mcdougallfoundation.org. It’s an inspiring conversation from one of the legends and it was an honor to sit down with Dr. John McDougall. Episode Timestamps 6:00 Rip introduces Paul 10:04 Dr. Nathan Pritikin - Dr. McDougall’s inspiration 12:05 The health incident that changed his life forever 16:50 We all suffer from food poisoning - animal foods and vegetable oil 19:00 99.9% of humans are “starchivores” 25:30 Why 1980 was a turning point for nutrition, food research, and technology 32:00 Pioneers and mentors of Dr. McDougall in the early days, including Henry Heimlich 34:30 Four Deadly Dietary Deceptions - #1 Protein 35:20 #2 Calcium - Osteoporosis is an excess of protein?! 40:33 #3 Omega 3 fatty acids - Where do the fish get them? Plants! 49:05 #4 Starch - Why has is become so vilified? Starch does NOT make you fat. Here’s why. 1:06:40 Dr. McDougall addresses the myth - As we age, we just get fatter and sicker 1:08:00 Myth #2 - A well-balanced diet is the best 1:10:00 is Dr. McDougall optimistic about the future of our health and planet? Episode Resources Watch the Episode on YouTube PLANTSTRONG Foods - shop our official unsalted broths- and our growing assortment of other delicious products made without oil, added sugar, or excessive sodium. PLANTSTRONG Sedona Retreat - October 10th-15th, 2022 - Dr. Doug Lisle - the esteemed evolutionary psychologist and co-author of The Pleasure Trap - is attending our upcoming Sedona Retreat to give three of his paradigm-shifting lectures that help us understand all the forces working against us in our quest to live plantstrong. Once you SEE the system we live in - you can’t UNSEE it. And Dr. Lisle is a master in giving us language and tools to set ourselves on a permanent path to success. And great news! Our Sedona retreat has been approved for 21.5 CME credits for physicians and physician assistants. And 21.5 Nursing Contact Hours for nurses…. And 2.2 CEUs for other healthcare professionals as part of the registration fee for our PLANTSTRONG Retreat.  PLANTSTRONG Meal Planner Visit plantstrong.com for all PLANTSTRONG Resources, including books, recipes, foods and the PLANTSTRONG Coaching Programs Join the Free PLANTSTRONG Community  McDougall Foundation Website Dr. McDougall Website Meer.org Theme Music for Episode Promo Music: Your Love by Atch License: Creative Commons License - Attribution 3.0

Paul Young is a hero. He's a husband, father of three, and has been a firefighter in Southern California for 17 years. He LOVES his life and his job. Imagine his surprise when he had his annual firefighting physical and received results that frightened him: 243 total cholesterol, 173 LDL, and a heart calcium score of 104, which put him in the 90th percentile in his age for a cardiac event. As Paul says, he thought he was healthy and had dabbled with whole-food plant-based nutrition but, after thoughtful consideration, realized he was still consuming too many processed foods, cheese, and seafood, and wasn't "all-in." Earlier this year, Paul went ALL IN and, in just a few short weeks, the results astonished even his Doctor. It inspired Paul to reach out to Rip. Paul graciously shares his story with Rip, his "why" wanting to improve his health, his doctor’s reaction when those follow-up tests came back, and what this means for his life and his family now. I can promise you - there’s no turning back for this firefighting brother who ditched the meat-and-potato firehouse culture for tofu and broccoli! Episode Timestamps 6:00 Rip introduces Paul 11:14 Almost 90% of his calls are medical calls and not fires! 13:10 What happened at his annual fire department physical? 15:07 Why he didn't want to take statins 16:21 The pitfalls of moderation 17:30 The results speak for themselves! 21:30 Feeling empowered and in control, despite a family history 22:50 A day in the life of Paul's diet 25:00 Reactions from the firehouse and the family 28:45 What happened when he found out his white blood cell count was low 31:15 What's next for this firefighting athlete? 35:40 Paul's advice for fellow firefighters Episode Resources Episode Webpage Watch the Episode on YouTube PLANTSTRONG Sedona Retreat - October 10th-15th, 2022 - Dr. Doug Lisle - the esteemed evolutionary psychologist and co-author of The Pleasure Trap - is attending our upcoming Sedona Retreat to give three of his paradigm-shifting lectures that help us understand all the forces working against us in our quest to live plantstrong. Once you SEE the system we live in - you can’t UNSEE it. And Dr. Lisle is a master in giving us language and tools to set ourselves on a permanent path to success. And great news! Our Sedona retreat has been approved for 21.5 CME credits for physicians and physician assistants. And 21.5 Nursing Contact Hours for nurses…. And 2.2 CEUs for other healthcare professionals as part of the registration fee for our PLANTSTRONG Retreat. PLANTSTRONG Foods - shop our official unsalted broths- and our growing assortment of other delicious products made without oil, added sugar, or excessive sodium. PLANTSTRONG Meal Planner Visit plantstrong.com for all PLANTSTRONG Resources, including books, recipes, foods and the PLANTSTRONG Coaching Programs Join the Free PLANTSTRONG Community with over 26,000 members Theme Music for Episode Promo Music: Your Love by Atch License: Creative Commons License - Attribution 3.0

After practicing medicine for several years and raising two children who were officially off to college, Dr. Melissa Sundermann decided it was time to pursue her own passions and expand her knowledge and scope of practice.  While she loved being an internal medicine physician in Ann Arbor, Michigan, she wasn’t fulfilled by the revolving door aspect of the system - quick appointments, multiple patients, and prescription-based treatment.  So, Melissa did what we all do when we’re searching for an answer - she went to Google. Lo and behold, she discovered Lifestyle Medicine and knew instantly that she had found her calling - helping people treat and prevent diseases through the six pillars of lifestyle medicine: movement, restorative sleep, stress management, avoidance of risky behaviors, positive social connections, and of course a whole-foods plant predominant diet.  In this episode, she shares some of the advice and resources she gives to her patients who come in for lifestyle consultations and the great impact she is able to make in her patients’ lives. She also talks in-depth about the benefits of a whole food plant-based diet and the pillars of lifestyle medicine for women in perimenopause and menopause, and how she puts these pillars into practice in her own life.  Dr. Sundermann helps patients reach their health and longevity potential at any age and I know you’ll love her enthusiasm and zest for life. She is living her dream so that you can live yours. Episode Timestamps 3:20 Dr. Sundermann’s Introduction and a House Transitioning!  5:10 Dr. Sundermann’s inspiration for becoming a Doctor 8:30 What exactly does an Internal Medicine do? 13:45 Google to the Rescue! 22:20 The Pillars of Lifestyle Medicine - #1 Nutrition 23:05 #2 Movement  24:05 #3 Restorative Sleep 28:14 #4 Avoidance of Risky Behaviors - Smoking, Alcohol 29:10 #5 Stress Management - Managing Cortisol with Breathing Exercises 31:25 #6 Social Connection 32:40 Bonus #7 FRESH AIR 33:15 Promising research and advice for treating symptoms related to the perimenopause and menopause transition Episode Resources Watch the Episode on YouTube PLANTSTRONG Foods - shop our official unsalted broths- and our growing assortment of other delicious products made without oil, added sugar, or excessive sodium . PLANTSTRONG Sedona Retreat - October 10th-15th, 2022 - Dr. Doug Lisle - the esteemed evolutionary psychologist and co-author of The Pleasure Trap - is attending our upcoming Sedona Retreat to give three of his paradigm shifting lectures that help us understand all the forces working against us in our quest to live plantstrong. Once you SEE the system we live in - you can’t UNSEE it. And Dr. Lisle is a master in giving us language and tools to set ourselves on a permanent path to success. And great news! Our Sedona retreat has been approved for 21.5 CME credits for physicians and physician assistants. And 21.5 Nursing Contact Hours for nurses…. And 2.2 CEUs for other healthcare professionals as part of the registration fee for our PLANTSTRONG Retreat.  PLANTSTRONG Meal Planner Visit plantstrong.com for all PLANTSTRONG Resources, including books, recipes, foods and the PLANTSTRONG Coaching Programs Join the Free PLANTSTRONG Community with over 26,000 members Theme Music for Episode Promo Music: Your Love by Atch License: Creative Commons License - Attribution 3.0

In honor of Father’s Day, we're thrilled to welcome Dr. Caldwell B. Esselstyn Jr. back on the podcast to answer YOUR questions. He answers questions related to cholesterol, exercise, sodium, fat, atrial fibrillation, the best diagnostic tests, and – of course – how to build an ENDOTHELIUM FORTRESS. The best Father's Day gift is sharing the wisdom and knowledge of this pioneer so let’s get right to it. Episode Timestamps 4:50 It’s Showtime! 5:55 I’m 100% plant-based, but have high cholesterol. Do I still need statins? 8:30 What is the best diagnostic test to see if my arteries are clogged? 9:52 Question about sodium consumption. The data is so confusing! 12:50 What are the best heart health tests I should take at 50? 14:15 LPa - What is it, and how can I improve it? 16:00 How do I build an endothelial fortress and lower my triglycerides? 18:15 Atrial fibrillation - Can it be reversed via diet? 21:45 Could I potentially have familial hypercholesterolemia? 26:39 Talk about the role of fats in a plant-based diet. Aren't some fats healthy? 31:30 What is your opinion on meds for clotting and atrial fibrillation? 33:30 Could I impact familial hypercholesterolemia with a whole foods plant-based diet? 34:14 Opinions on cardio exercise? Can too much be bad? 37:00 Can my HDL be too high? 44:05 How can I best treat mild atherosclerosis? Episode Resources Watch the Episode on YouTube Order Prevent and Reverse Heart Disease by Dr. Caldwell B. Esselstyn, Jr. Dr. Esselstyn’s Prevent and Reverse Heart Disease Program Website PLANTSTRONG Foods - shop our official unsalted broths- and our growing assortment of other delicious products made without oil, added sugar, or excessive sodium. PLANTSTRONG Sedona Retreat - October 10th-15th, 2022 - Dr. Doug Lisle - the esteemed evolutionary psychologist and co-author of The Pleasure Trap - is attending our upcoming Sedona Retreat to give three of his paradigm-shifting lectures that help us understand all the forces working against us in our quest to live plantstrong. Once you SEE the system we live in - you can’t UNSEE it. And Dr. Lisle is a master in giving us language and tools to set ourselves on a permanent path to success. And great news! Our Sedona retreat has been approved for 21.5 CME credits for physicians and physician assistants. And 21.5 Nursing Contact Hours for nurses…. And 2.2 CEUs for other healthcare professionals as part of the registration fee for our PLANTSTRONG Retreat. PLANTSTRONG Meal Planner - Save $10 off the annual membership with the code: PLANTSTRONG Visit plantstrong.com for all PLANTSTRONG Resources, including books, recipes, foods, and the PLANTSTRONG Coaching Programs Join the Free PLANTSTRONG Community with over 26,000 members Theme Music for Episode Promo Music: Your Love by Atch License: Creative Commons License - Attribution 3.0

I’m excited to introduce you to a PLANTSTRONG brother, Shane Martin. A southern boy through and through, Shane was a football-loving kid, who was born and raised in Mississippi with stints along the way in Nashville, Georgia, Alabama, and other areas as a musician. Life’s demands and raising five children superseded his health and, over a span of several years, he found himself overweight, desperately out of shape, and miserable. He knew he needed to make changes but just wasn’t ready. Doctors even gave him plenty of warnings, but most went ignored. All of that changed when he watched “Forks over Knives” and read The Engine 2 Diet book. He went “cold kale,” picked up the plants, and transformed his life and career. Today, he is the founder and creator of recipes at his site shaneandsimple.com.  As he says, “I’m just your average, ordinary guy who makes plant-based cooking casual, easy, and delicious. I don’t use fancy equipment and I don’t use fancy ‘chef speak.’ I’m a normal dude who loves to cook and eat good food that happens to be completely plant-based. Well, this “ordinary dude” has done some extraordinary things for the whole-foods, plant-based revolution. Episode Resources Watch the Episode on YouTube Episode Webpage Shane and Simple Website PLANTSTRONG Foods  PLANTSTRONG Sedona Retreat - October 10th-15th, 2022 - Dr. Doug Lisle - the esteemed evolutionary psychologist and co-author of The Pleasure Trap - is attending our upcoming Sedona Retreat to give three of his paradigm-shifting lectures that help us understand all the forces working against us in our quest to live plantstrong. Once you SEE the system we live in - you can’t UNSEE it. And Dr. Lisle is a master in giving us language and tools to set ourselves on a permanent path to success. And great news! Our Sedona retreat has been approved for 21.5 CME credits for physicians and physician assistants. And 21.5 Nursing Contact Hours for nurses…. And 2.2 CEUs for other healthcare professionals as part of the registration fee for our PLANTSTRONG Retreat.  PLANTSTRONG Meal Planner - Save $10 off the annual membership with the code: PLANTSTRONG Visit plantstrong.com for all PLANTSTRONG Resources, including books, recipes, foods and the PLANTSTRONG Coaching Programs Join the Free PLANTSTRONG Community with over 26,000 members Theme Music for Episode Promo Music: Your Love by Atch License: Creative Commons License - Attribution 3.0

We are living in chaotic and challenging times and so much feels out of our control. This week’s interview also comes at a perfect time because, in the midst of stress and uncertainty, Julieanna Hever invites you to choose yourself again and again, especially if you’re stuck in the cycle of stress eating, yo-yo dieting, and dizzying life schedules. As the O.G. plant-based dietitian, Julieanna has worked with thousands of clients to lose weight for the last time, and many of these lessons are found in her most recent book, The Choose You Now Diet. Rip and Julieanna discuss: Her ten tenets to sustainable weight loss Exactly how to calculate your goal weight and set a realistic timeframe for weight loss How to stop counting macros and calories, and start counting "days of deliciousness" Her "six daily threes" of must-have daily nutrition Why it's important to keep a journal and express gratitude Julieanna encourages you to be free of shame and guilt and, instead, replace it with joy and gratitude all while enjoying copious amounts of beautiful plant-based nutrition. We could all use a little more joy. Episode Timestamps 00:00 Welcome to Julieannaa, the OG plant-based dietitian 6:10 Her lifelong motivation for writing Choose You Now 12:07 The Modern Trifecta of Temptation - There’s nothing sexy about losing weight 15:20 Ten Tenets to Sustainable Weight Loss 15:57 Identifying Your Why 17:00 "Be a lighthouse instead of a tugboat" 19:00 Find your goal weight - Hamwi Calculator 20:54 Set a timeline 24:45 Eat a whole plant-based foods diet, avoid fatphobia, and stop counting macros 29:00 How to recognize true hunger and satiety 38:35 Don’t break the seal - know your triggers and learn how to avoid those tempting foods 42:15 Stop counting! 44:30 Set a schedule and embrace repetition 49:45 Monitor meal volume 51:50 Why Julieanna wants you to get on the scale daily 57:30 Rip digs into some of the mouth-watering recipes 1:03:25 Why Julieanna recommends a break from exercise when you’re trying to lose rapid-fire weight 1:06:09 The benefits of keeping a food journal 1:07:70 Maintenance Phase - getting off the roller coaster for good 1:11:05 Julieanna’s "Six Daily 3s" 1:18:00 How to enjoy a "day of deliciousness" - and stop having “cheat days” 1:20:10 Focus on the things you’re grateful for and write them down. Gratitude makes good things expand Episode Resources Watch the Episode on YouTube Julieanna Hever's Website Order Choose You Now Hamwi Weightloss Calculator PLANTSTRONG Foods - Check out our growing assortment of insanely delicious, 100% whole food plant-based products at plantstrongfoods.com. Save 10% off your first order with the code RIP10 PLANTSTRONG Sedona Retreat - October 10th-15th, 2022 - Dr. Doug Lisle - the esteemed evolutionary psychologist and co-author of The Pleasure Trap - is attending our upcoming Sedona Retreat to give three of his paradigm-shifting lectures that help us understand all the forces working against us in our quest to live plantstrong. Once you SEE the system we live in - you can’t UNSEE it. And Dr. Lisle is a master in giving us language and tools to set ourselves on a permanent path to success. And great news! Our Sedona retreat has been approved for 21.5 CME credits for physicians and physician assistants. And 21.5 Nursing Contact Hours for nurses…. And 2.2 CEUs for other healthcare professionals as part of the registration fee for our PLANTSTRONG Retreat. PLANTSTRONG Meal Planner - Save $10 off the annual membership with the code: PLANTSTRONG Visit plantstrong.com for all PLANTSTRONG Resources, including books, recipes, foods and the PLANTSTRONG Coaching Programs Join the Free PLANTSTRONG Community with over 26,000 members Theme Music for Episode Promo Music: Your Love by Atch License: Creative Commons License - Attribution 3.0

Raise your hand if you suffer from irritable bowel syndrome, constipation, acid reflux, or other GI issues. Sadly, it seems like it’s just become part of our daily eating routine. Eat crappy (no pun intended) food, feel terrible, take a pill, get some relief, and do it all over again. You can start to break that painful cycle when you begin consuming more nourishing plant foods with, you guessed it – FIBER.  In her latest book, Good for Your Gut, registered dietitian, Desiree Nielsen, shares how to fuel gut health with anti-inflammatory plant-based foods and lifestyle strategies— from movement to managing stress—for a truly PLANTSTRONG approach to health and wellness. From a nutrition perspective, Desiree explains the gut health and mind/body connection and shares some of her favorite (and creative) recipes to help protect, soothe, and heal your gut health. Desiree even shares her “Big Three” vital foods to include every day for a healthy gut.  It’s becoming obvious just how important overall gut health is for everyone, even if you don’t suffer from GI issues. A well-functioning gut means a healthy body, a healthy mind, and an iron-clad immune system.  About Desiree Nielsen Desiree is a registered dietitian with a focus on plant-based nutrition and gut health, host of The Allsorts Podcast, and author of Good For Your Gut, a cookbook on digestive health. Her practice focus is complex, chronic digestive and inflammatory disease and plant-based approaches to optimal health.   Episode Resources Watch the Episode on YouTube Desiree’s Website Desiree’s Instagram Order Good for Your Gut PLANTSTRONG Foods - shop our official unsalted broths- and our growing assortment of other delicious products made without oil, added sugar, or excessive sodium. Save 10% off your first order with the code RIP10. PLANTSTRONG Sedona Retreat - October 10th-15th, 2022 - Our Sedona retreat has been approved for 21.5 CME credits for physicians and physician assistants. And 21.5 Nursing Contact Hours for nurses…. And 2.2 CEUs for other healthcare professionals as part of the registration fee for our PLANTSTRONG Retreat.  PLANTSTRONG Meal Planner - Save $10 off the annual membership with the code: PLANTSTRONG Visit plantstrong.com for all PLANTSTRONG Resources, including books, recipes, foods and the PLANTSTRONG Coaching Programs Join the Free PLANTSTRONG Community with over 26,000 members Theme Music for Episode Promo Music: Your Love by Atch License: Creative Commons License - Attribution 3.0

Dr. B is back! That’s right. Everyone’s favorite fiber-loving broc-star, Dr. Will Bulsiewicz, is back to celebrate the release of his latest book, The Fiber Fueled Cookbook: Inspiring Plant-Based Recipes to Turbocharge Your Health. Dr. B burst onto the scene just a few years ago when his book, Fiber Fueled, hit the New York Times Best Sellers List. This groundbreaking book was a guide to optimizing the gut microbiome and improving your health through a diet rich in diverse fruits, vegetables, nuts, seeds, and legumes.  His new book, The Fiber Fueled Cookbook, goes the extra mile and tells you HOW to train your gut to take on more fabulous fiber with delicious recipes and meal ideas. He even lays out a personalized GROWTH strategy for understanding common gut issues and how to treat them effectively.  Don’t be one of the 19 out of 20 people who are fiber deficient. Train your gut the right way and stop fearing the foods that could help you the most. About Dr. Will Bulsiewicz Will Bulsiewicz, MD MSCI, (a.k.a. Dr. B) is a board certified gastroenterologist and gut health expert. Every day, he helps patients and members of his #plantfed community bounce back from restrictive and over-hyped diets, and into a whole new way of living and eating that produces the results they really want…permanently. At the core of his philosophy is what he calls “lifestyle medicine,” that uses food, exercise, and other lifestyle factors to optimize your gut, get you back in control of your health. Through Fiber Fueled and his free tools, Dr. B breaks it down for you, piece by digestible piece, so you can take the simple steps that will help you create incredible shifts in your digestion, symptoms, and life. Episode Timestamps 14:40 Dr. B explains the Fiber Paradox 18:00 Difficulties when you try to introduce fiber into your diet - empowering you with an understanding of what’s actually happening 20:00 Understanding that your gut is adaptable - stop fearing the foods that could help you 23:30 Dr. B’s insightful thoughts on a meat-only diet  24:45 The many benefits of fiber for health and disease prevention 29:25 Why you need a diversity of plants in your diet  31:10 Addressing common food intolerances like celiac and constipation with a GROWTH strategy - G = Genesis - getting to the root cause of the issue 37:10 Dr. B’s definition and symptoms of constipation  46:00 Symptoms of gall bladder issues 48:00 If you have mild constipation, crank up fiber, drink water, and take your poop for a walk - fiber, hydration, and movement 50:00 Getting things moving with magnesium 53:00 GROWTH Strategy - R-O-W = Restrict, Observe, Work it Back In 54:38 T = Train Your Gut - Like an athlete, you can train your gut to take on more fiber. When your gut is hurt, you can either restrict it completely, or you can build up to it 1:00:00 Prebiotics - Fiber, polyphenols, resistant starches — legumes and whole grains have all three of these 1:03:00 How many pounds of beans does the average American consume per year? 1:04:00 How much cheese does the average American consume per year? 1:05:00 GROWTH strategy - H = Holistic Healing 1:07:45 Does exercise impact gut health? 1:09:50 Dr. B wants you to become Mic Jagger - Eat at least 30 different types of plant-based foods per week 1:15:45 Gut health game-changers:  fermented foods and sprouts - the many paths to a healthy gut and diet 1:21:45 Rip previews some of Dr. B’s recipes   Episode Resources Watch the Episode on YouTube Dr. B’s Website - The PlantFed Gut Dr. B’s Instagram Order The Fiber-Fueled Cookbook PLANTSTRONG Foods - shop our official unsalted broths- and our growing assortment of other delicious products made without oil, added sugar, or excessive sodium . PLANTSTRONG Sedona Retreat - October 10th-15th, 2022 - Our Sedona retreat has been approved for 21.5 CME credits for physicians and physician assistants. And 21.5 Nursing Contact Hours for nurses…. And 2.2 CEUs for other healthcare professionals as part of the registration fee for our PLANTSTRONG Retreat.  PLANTSTRONG Meal Planner - Save $10 off the annual membership with the code: PLANTSTRONG Visit plantstrong.com for all PLANTSTRONG Resources, including books, recipes, foods and the PLANTSTRONG Coaching Programs Join the Free PLANTSTRONG Community with over 26,000 members Theme Music for Episode Promo Music: Your Love by Atch License: Creative Commons License - Attribution 3.0

Rip sings, dances, and raps with the legendary Chef AJ as they celebrate the 10th anniversary and re-release of her book, “Unprocessed - Revitalize Your Health with Whole Foods.” Chef AJ shares: Memories of meeting the Esselstyns for the first time Her early TV appearances on Johnny Carson and the Gong Show as a comedian How she accidentally created a daily YouTube talk show at the start of the pandemic that is now nearing 1000 daily live episodes! Her own difficult health journey that is both gut-wrenching and inspiring for anyone seeking lasting change Creating sustainable weight loss and why every day should be a "treat day" Why calorie density unlocks the key to a healthy weight Her favorite kitchen utensils and meals Through humor, stories, and her gorgeous recipes, she knows how to educate about sustainable weight loss in a way that is both simple and yet so profound.  Episode Timestamps 10:45 Chef AJ’s Pandemic Pivot into a YouTube Star 13:40 Want to hear AJ's phone message? 15:10 What was it like to appear on Johnny Carson and the Gong Show? 18:50 Why Chef AJ prefers “plant-exclusive” over “plant-based” 20:38 The 10th Anniversary of Unprocessed is now available! What's new?  25:30 Chef AJ’s emotional backstory 31:20 Does she *really *love to cook? 34:14 Her Secrets to Ultimate Weight Loss and Calorie Density Explanation 44:35 Rip and Chef AJ talk about The C’s of Ultimate Weight Loss Success  46:20 Finding the Why that Makes You Cry 50:22 Consistency - “You don’t need a cheat day because every day is a treat day.” 53:05 Compliance or adherence 54:45 Community - finding a buddy or a coach 1:01:10 What are Chef AJ’s must-haves for the kitchen? 1:04:00 What Chef AJ eats in a day 1:20:00 Her personal favorite recipes Episode Resources Watch the Episode on YouTube Episode Webpage Chef AJ's Website Chef AJ's YouTube Channel Order the new edition of "Unprocessed" PLANTSTRONG Foods - shop our official unsalted broths- and our growing assortment of other delicious products made without oil, added sugar, or excessive sodium. PLANTSTRONG Sedona Retreat - October 10th-15th, 2022 - Dr. Doug Lisle - the esteemed evolutionary psychologist and co-author of The Pleasure Trap - is attending our upcoming Sedona Retreat to give three of his paradigm-shifting lectures that help us understand all the forces working against us in our quest to live plantstrong. Once you SEE the system we live in - you can’t UNSEE it. And Dr. Lisle is a master in giving us language and tools to set ourselves on a permanent path to success. And great news! Our Sedona retreat has been approved for 21.5 CME credits for physicians and physician assistants. And 21.5 Nursing Contact Hours for nurses…. And 2.2 CEUs for other healthcare professionals as part of the registration fee for our PLANTSTRONG Retreat.  PLANTSTRONG Meal Planner - Save $10 off the annual membership with the code: PLANTSTRONG Visit plantstrong.com for all PLANTSTRONG Resources, including books, recipes, foods and the PLANTSTRONG Coaching Programs Join the Free PLANTSTRONG Community with over 26,000 members Theme Music for Episode Promo Music: Your Love by Atch License: Creative Commons License - Attribution 3.0

We’ve created a society that makes everything so simple. With the push of a button, we can have highly-processed food, entertainment, and all of the excess we can handle (and even some we can’t). This has led to unprecedented levels of disease, despair, and death. We are caught in the pleasure trap. But there is good news. We DO have the power to override these temptations and allow our bodies to heal. In November 1984, Dr. Alan Goldhamer opened the True North Health Center. They create a health-promoting environment through an SOS-Free Diet (that’s salt, oil, and sugar) and water-only fasting. As you can imagine, this monitored approach to healing was once seen as complete quackery. Today? Because of the data, peer-reviewed studies, and astonishing results, fasting, and fasting-mimicking diets are now considered mainstream. Today, Dr. Goldhamer explains how and why it really is healthy to give your body a chance to rest, reboot, and break some of those physiological addictive behaviors that are keeping us sick. Episode Timestamps 00:00-06:45 Introduction to Dr. Alan Goldhamer, founder of True North Health Center 09:00 What exactly is intermittent fasting? 12:15 Origins of True North and Dr. Goldhamer's friendship with Dr. Doug Lisle 19:15 Emerging data showing benefits of fasting in healthy people as disease prevention 19:56 What is an SOS-Free diet? 23:10 93% of our food is WHAT??? 24:00 What is the pleasure trap, and why were we born to seek pleasure? 29:24 What is The Law of Satiation and how does it affect our eating habits? 36:15 Promising research of fasting implications on tumor growth 37:10 Is there a special type of water consumed when fasting? 37:56 Unique physiological effects of water-only fasting 40:48 The Motivational Triad and how The Pleasure Trap still holds up today 44:30 Why it's vital to rest when fasting 48:00 Dr. Goldhamer's opinion on keto and paleo diets 50:35 What really motivates people to make a change? 53:00 How do you keep people on plan and remain compliant? 58:00 Recommended supplements from Dr. Goldhamer 1:00:48 Organic vs. Conventional foods? 1:03:04 Does Dr. Goldhamer fast? 1:05:18 Fasting impacts on Autoimmune disease Episode Resources Episode Webpage Watch the Episode on YouTube True North Health Center Website True North Health Foundation - Advancing knowledge and awareness of therapeutic water-only fasting PLANTSTRONG Sedona Retreat - October 10th-15th, 2022 - Dr. Doug Lisle - the esteemed evolutionary psychologist and co-author of The Pleasure Trap - is attending our upcoming Sedona Retreat to give three of his paradigm-shifting lectures that help us understand all the forces working against us in our quest to live plantstrong. Once you SEE the system we live in - you can’t UNSEE it. And Dr. Lisle is a master in giving us language and tools to set ourselves on a permanent path to success. And great news! Our Sedona retreat has been approved for 21.5 CME credits for physicians and physician assistants. And 21.5 Nursing Contact Hours for nurses…. And 2.2 CEUs for other healthcare professionals as part of the registration fee for our PLANTSTRONG Retreat. PLANTSTRONG Meal Planner - Save $10 off the annual membership with the code: PLANTSTRONG PLANTSTRONG Foods - shop our official plantstrong foods including pizza crusts, granolas, cereals, popcorn, soups, chilis, and broths! Visit plantstrong.com for all PLANTSTRONG Resources, including books, recipes, foods and the PLANTSTRONG Coaching Programs Join the Free PLANTSTRONG Community with over 26,000 members Theme Music for Episode Promo Music: Your Love by Atch License: Creative Commons License - Attribution 3.0