PLANTSTRONG Podcast

Dr. Neal Barnard is back on the PLANTSTRONG Podcast — and this time, he and the Physicians Committee for Responsible Medicine are taking the federal government to court.
At the center of the fight? The new Dietary Guidelines for Americans.
Neal says the government tossed aside the work of a transparent scientific advisory committee and instead moved forward with recommendations shaped by a nine-member panel that operated largely out of public view — with members he says had significant ties to the livestock, dairy, and low-carb industries.
And that matters. A lot.
These guidelines don’t just sit on a government website collecting dust. They help shape nutrition policy and what gets served in schools, hospitals, correction institutions, military facilities, and other federal food programs.
Neal is especially fired up about the push for more protein, more animal foods, full-fat dairy, and even beef tallow. His point? Most Americans — including kids — are already getting plenty of protein, and piling on more animal protein can also mean piling on more saturated fat and cholesterol.
But here’s the key: PCRM isn’t asking a judge to decide what the perfect diet should be.
They’re asking whether the government followed the law.
Rip and Dr. Barnard dig into:
• Why PCRM says the new Dietary Guidelines were created through a flawed process
• The industry ties Neal says existed among members of the advisory panel
• Why this lawsuit is about transparency and process — not asking a judge to settle nutrition science
• Why school meals are one of Neal’s biggest concerns
• Whole milk, animal protein, saturated fat, and the comeback of beef tallow
• Why lumping all “processed foods” into one big bucket misses the mark
• PCRM’s history of challenging the government over dietary guidelines
• Why Neal believes this case is strong
• His surprising roots in the cattle industry
• Why compassion still sits at the heart of his work
• A major diabetes study PCRM is conducting with Blue Cross Blue Shield of Minnesota
• And a new breast cancer awareness campaign featuring Venus Williams and Dr. Kristi Funk
This is bigger than politics and bigger than one set of guidelines.
It’s about who gets to shape the food messages Americans hear, what ends up on millions of plates, and whether science, transparency, and public health are actually leading the way.
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Rip sits down with Certified High Performance Coach and author Lisa Wargofchik to talk about her book, Remarkable Routines: How Daily Habits Shape a Life of Intention and Fulfillment, and why those small, seemingly ordinary choices can add up to something pretty extraordinary.
Lisa spent nearly 40 years in the employee benefits and wellness world, including leadership roles at Fortune 100 companies and consulting with organizations across the country. Today, she helps people gain more clarity, build more energy, and live with greater purpose — both at work and at home.
And here’s the big idea: routines aren’t supposed to box you in. They can actually set you free.
When the good stuff is already built into your day — movement, healthy food, time for reflection, sleep, learning, even a little fun — you don’t have to keep negotiating with yourself. You don’t have to wake up every morning and ask, “Am I going to do this today?” You’ve already made the decision.
Rip and Lisa talk about how we fuel our bodies, how we start and end our days, why movement matters, how to protect our time and energy, how to shape your purpose, and how a few simple routines can help keep us grounded when life gets messy.
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Originally recorded for Complement's Plantapalooza in 2024, this timeless conversation with CEO, Matt Tullman, explores how sport, community, fun, and whole plant foods can support lifelong fitness.
Rip shares his journey from elite swimming and triathlon to pickleball, mountain biking, family adventures, and master’s swimming. He also explains how accountability partners, simple routines, and the pillars of Plant Strong nutrition can make movement more joyful and sustainable at any age.
His closing invitation is simple: find a way to move and give yourself the opportunity to feel reborn.
Even the healthiest plant-based diets have blind spots, nutrients like B12, D3, iodine, and omega-3s that whole foods alone often can't fully cover. Essential closes those specific gaps in one clean daily formula, with everything you need and nothing you don't, so the diet you've worked hard to build actually delivers everything it promises.
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COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer

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Rip sits down with OB-GYN, women’s health expert, and author of Generation M, Dr. Jessica Shepherd, for a candid, empowering conversation about perimenopause, menopause, hormones, nutrition, sex, sleep, strength, and what it really means to thrive in midlife and beyond.
For too long, menopause has been framed as a decline — something to dread, hide, or simply suffer through. Dr. Shepherd is here to change that narrative. She explains that menopause is not a failure of the body, but a natural biological transition — and one that deserves far more education, support, and celebration.
In this conversation, Rip is joined by PLANTSTRONG Podcast producer Carrie Barrett, who, at 53, brings her own lived experience in perimenopause to the discussion. They eplain why estrogen, progesterone, and testosterone affect far more than reproduction — influencing the brain, bones, heart, muscles, metabolism, skin, sleep, and sexual health.
And because this is Plant Strong, they also dive into the power of nutrition. Dr. Shepherd emphasizes that food is one of the most important tools in the menopause toolbox, especially during the 10–12 year perimenopausal window. A colorful, plant-centered diet rich in beans, greens, whole grains, berries, legumes, soy foods, fiber, and fermented foods can help support heart health, gut health, metabolic health, inflammation, muscle maintenance, and long-term vitality.
This episode is not about one magic fix. It is about building the full toolbox: plants, movement, resistance training, sleep, self-advocacy, and, when appropriate, hormone therapy. As Dr. Shepherd reminds us, women deserve agency, options, and the chance to live their 70s, 80s, and 90s with strength, clarity, and confidence.
Learn More About our 2026 Live PLANTSTRONG Events: https://plantstrongevents.com/
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COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer

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Dr. Daniel Chong has spent years helping patients understand their true cardiovascular risk and take meaningful action to prevent heart attacks and strokes.
In this episode, Rip and Dr. Chong dig into the confusing, often polarizing world of cholesterol and heart disease. Is LDL cholesterol really important? How low should it go? Is ApoB a better marker? What about calcium scores, lipoprotein(a), statins, saturated fat, and the growing noise around keto and carnivore diets?
Dr. Chong offers a grounded, practical, and highly nuanced perspective. He explains why standard LDL cholesterol is only part of the picture, why ApoB and LDL particle number may provide a clearer view of risk, and why cardiovascular disease is never about one single factor. Instead, it is about the full internal environment: inflammation, endothelial function, blood flow, plaque stability, lifestyle, and diet.
Rip and Dr. Chong also explore the limits of coronary artery calcium scores, the risks of relying on a “zero” score too early in life, and why soft plaque can still pose a serious threat even when calcified plaque is not detected.
They also discuss saturated fat, heme iron, blood viscosity, hydration, testosterone therapy’s potential effect on red blood cell count, and the fascinating protective layer inside our blood vessels known as the glycocalyx.
This conversation is a reminder that cardiovascular prevention is about building a body that supports vitality from the inside out.
You’ll Learn:
LDL cholesterol matters, but ApoB and LDL particle number may offer a more precise picture of cardiovascular risk.
The longer LDL particles remain elevated, the greater the potential risk over time.
Saturated fat can interfere with the body’s ability to clear LDL particles from the bloodstream.
Coronary artery calcium scores can be useful, but they do not detect soft, non-calcified plaque.
A calcium score of zero does not always mean “clean arteries,” especially in younger people.
Lipoprotein(a), or Lp(a), is an important marker to test at least once.
Dr. Chong recommends looking at a broader cardiovascular panel, including lipids, ApoB, Lp(a), A1C, and hs-CRP.
Heme iron from red meat is absorbed differently than non-heme iron from plants and may contribute to oxidative stress when elevated.
Blood viscosity — or how “thick” your blood is — can influence endothelial function and plaque formation.
Hydration, plant foods, and, in some cases, blood donation may help support healthier blood viscosity.
The glycocalyx is a delicate, hair-like protective layer that supports endothelial function.
A whole food, plant-based lifestyle remains one of the most powerful foundations for vascular health.

Learn More About our 2026 Live PLANTSTRONG Events: https://plantstrongevents.com/
Let Us Help Your PLANTSTRONG Journey
Learn More About Our Corporate Wellness Program: https://liveplantstrong.com/corporate-wellness/
COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer

Follow PLANTSTRONG and Rip Esselstyn
https://plantstrong.com/
https://www.facebook.com/GoPlantstrong
https://www.instagram.com/goplantstrong/
https://www.instagram.com/ripesselstyn/

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