Eat Meat Sparingly: a Word of Wisdom Podcast

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 adjustments, and maintaining consistency. By demonstrating how beans can replace unhealthy options without stringent dietary restrictions, Ali positions this one small change as...

Join the PlantWhys Collective and learn more here: www.plantwhy.com/40 Our 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 conventional wellness advice can be overly complex and proposes simpler, more effective plant-based solutions. She also introduces the Plant Wise Collective membe...

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 practical applications in overcoming subconscious blocks related to diet, health, and personal goals. Carolyn emphasizes the importance of clearing energetic and emotional baggage...

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 the holiday season. Drawing on the 1970s rabbit study and principles of psychoneuroimmunology, Ali emphasizes the need to replace self-criticism with gratitude to improve...

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 offer valuable insights and practical advice for individuals, especially men, who may be reluctant to adopt a plant-based lifestyle. The episode underscores the...

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 benefits of consuming less meat and more plant-based foods. Practical advice on mitigating health risks from meat consumption is also provided, alongside an invitation to approach food with compassion and reduced judgment towards o...

Grab our Black Friday Deal Here: https://www.plantwhys.com/course

In 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 for travel and parties. Ali also introduces the benefits of the PlantWhys program, offering a special Black Friday deal for lifetime a...

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 the 90/10 Word of Wisdom–aligned approach really looks like

Why building mus...

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 for PCOS (fat, sugar, fiber)

What foods help balance hormones naturally

Why stress...

Neuropathy and kidney failure are usually managed, not healed—often with medications, side effects, and a gradual decline. In this episode, Ali explains what actually drives nerve and kidney damage and shares a powerful case study of Kerry, a long-time type 2 diabetic who saw improvements by day four on a plant-centered diet. Learn how a Word of Wisdom–aligned approach can support the body in ways standard care often misses.

What You’ll Learn
• What neuropathy and kidney failure are and why symptom meds don’t address the root
• Why saturated fat (not just carbs) plays a majo...

Are eggs actually healthy — or are we just cracking open old myths?

🥚 In this episode of Eat Meat Sparingly: A Word of Wisdom Podcast, Ali Essig dives deep into one of the most debated foods on the planet. You’ll discover what the latest science really says about cholesterol, hormones, heart disease, and cancer risk — plus who should probably skip eggs altogether (hint: it’s one-third of us 👀). Ali breaks it all down through the lens of faith, health, and compassion — including the ethical side of egg production that few people talk about.

In This Episode:

October is Breast Cancer Awareness Month — but awareness is only half the story.

In this episode, Ali Essig (plant-based nutritionist and Pilates instructor) shares what most people are not talking about: breast cancer prevention. You’ll learn what science shows about food, hormones, stress, and emotional health — and how simple, everyday habits can radically lower your risk.

Ali also opens up about her own health journey, the changes she’s made since going plant-based, and why she now believes that “an ounce of prevention is worth a lifetime of peace.”

You’ll discover:
🌱 Why earl...

In this eye-opening episode, Ali uncovers what’s really hiding behind our favorite comfort food—cheese. From the day her husband suffered a stroke to the moment she realized how dairy affects our hormones, this story is part personal transformation and part health revelation.

You’ll learn why cheese is the #1 source of saturated fat in the American diet, how it influences your hormones, cancer risk, and menopause symptoms, and the science-backed reasons why swapping cheese for plants can dramatically change your health.

In This Episode You’ll Learn

🧀 Why cheese feels so addictive...

In this inspiring episode of Eat Meat Sparingly: A Word of Wisdom Podcast, Ali Essig opens up about her first triathlon experience — from not knowing how to swim to crossing the finish line with confidence.

She shares what it really takes to push past fear, self-doubt, and the sneaky ways we self-sabotage when chasing big goals. Through personal stories and faith-based reflection, Ali explores how adopting a growth mindset and leaning on others for help can transform your progress — in fitness, health, and life.

You’ll also learn about powerful therapeutic tools like Cognitive Behavioral Therap...

Slides to my Presentation: Embodiment and the Divine Mother in the Word of Wisdom https://docs.google.com/presentation/d/1AijsKWrLo5InoycteHFDXublulv76UlB5LXupHHObrQ/edit?usp=sharing

In this heartfelt episode of Eat Meat Sparingly: A Word of Wisdom Podcast, Ali Essig opens up about the phone call that changed her family’s life forever — the day her 37-year-old husband suffered a stroke.

As a mother of six, Ali shares what it was like to face uncertainty, fear, and grief — and how that experience became the turning point that transformed not just her husband’s health...

In this episode of 'Eat Meat Sparingly: A Word of Wisdom Podcast,' host Ali Essig welcomes special guests Sherry and Victor from MotherInHeaven.com. The discussion revolves around Ali's upcoming speech at Restore, focusing on the deeper meanings of the Word of Wisdom and the connection to Heavenly Mother. Sherry and Victor share their journey of discovering Heavenly Mother through scripture and research over the past decade. They delve into various scriptural references and ancient texts that highlight Heavenly Mother's role, wisdom, and symbolism, including the Tree of Life and healing. They emphasize the importance of recognizing Heavenly...

Episode: Factory Farming & the Environment—Why Your Food Choices Matter

Summary:
Ali unpacks how modern factory farming (CAFOs) impacts greenhouse gases, deforestation, soil health, water use, and nutrient pollution—and why simply eating meat more sparingly can create outsized environmental benefits. This isn’t politics; it’s cause-and-effect. You’ll leave with practical, doable swaps that reduce your personal water footprint and support a healthier planet.

What you’ll learn

What “factory farming/CAFOs” actually means (not your neighbor’s small farm)

Why demand for meat has skyrocketed since the 1950s—and why that mat...

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...

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...

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 (Jose...

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.<...

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 drivin...

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...

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...

(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:

...

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.

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 harmon...

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.

...

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 m...

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 princ...

✨ 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...

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, pr...

🎧 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 die...

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”...

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 c...

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...

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 belie...

Here is the page where I share all the links and info about the healthiest sources of caffeine: https://www.plantwhys.com/caffeine-guide

In this powerful episode of Eat Meat Sparingly, Ali Essig dives deep into the history behind the Word of Wisdom, uncovering the deeper purpose behind its teachings — and why it’s about more than just physical health.

Ali shares the fascinating story of how tobacco smoke, the School of the Prophets, and even early American culture shaped the Word of Wisdom as we know it today.

Then, she takes you beyon...

In this episode of Eat Meat Sparingly: A Word of Wisdom Podcast, Ali Essig dives into the deeper meaning behind the phrase "in the season thereof" found in Doctrine & Covenants 89. Is it outdated advice—or is there modern wisdom hidden in this simple phrase?

Ali explores how eating a variety of plant foods, especially those in season, supports a healthy gut microbiome, improves digestion, boosts mental health, and even reduces your risk of disease. Backed by scripture and supported by science, she breaks down why fiber is one of the most overlooked but life-saving nutrients—and why eati...

When Congresswoman Mia Love passed away from brain cancer, it hit close to home for me. I had worked as her press secretary, and she was a strong, resilient woman who balanced motherhood, leadership, and purpose with incredible grace.

In this episode, I explore the powerful (and often overlooked) connection between diet, lifestyle, and cancer. Backed by science—and aligned with the Word of Wisdom—I walk you through the four stages of cancer development and why what you eat before a diagnosis could make all the difference. We’ll talk about angiogenesis, telomeres, processed meat, IGF-1, fiber...

Ali shares the heartbreaking story of her father’s sudden death at just 55 years old—and how it (combined with her husband's stroke) became the wake-up call that changed everything. In this episode, you’ll learn why heart disease is still the #1 killer in America, why so many of these deaths are preventable, and how the Word of Wisdom holds answers that modern science is only just beginning to confirm. Ali breaks down what you really need to know about carbs, insulin resistance, and why whole grains are a powerful part of a heart-healthy diet.

📝 Podcast Notes:

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 Episode 1: A Stroke at 37: The Unexpected Journey to The Word of Wisdom

On October 1, 2019, my world turned upside down when my husband, just 37 years old, suffered a stroke that left him with vision struggles for months. In that instant, everything I thought I knew about health, nutrition, and wellness was called into question.

In this episode, I share:
✅ The shocking reality of my husband's stroke and our ER experience
✅ How my past fears about losing a loved one became my reality
✅ The moment we were handed a "heart-healthy diet" plan—and had no idea w...