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/

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/

Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating

Apple Podcasts

Spotify

Episode Webpage

Watch on YouTube

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/

Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating

Apple Podcasts

Spotify

Watch on YouTube

Episode Webpage

Dr. Kendale Ritchey is a podiatrist in Knoxville, Tennessee, a former University of Tennessee swimmer, and a self-described “recovered barbecue-aholic.”

For nearly three decades, Kendale lived with recurring episodes of intense abdominal, chest, and joint pain, along with fevers and debilitating inflammation.

Then, after watching Fat, Sick & Nearly Dead and Forks Over Knives with his wife Connie, Kendale decided to try a whole food, plant-based lifestyle.

Within weeks, he noticed something extraordinary: the episodes were milder. Then they stopped.

In this conversation, Rip and Kendale talk about his years of unexplained pain, his eventual discovery of Familial Mediterranean Fever through genetic testing, and why a plant-based lifestyle became the turning point in his health.

They also discuss Kendale’s work as a podiatrist and the devastating toll of type 2 diabetes on the feet, including neuropathy, poor circulation, infections, and preventable amputations.

You’ll hear:

• Kendale’s background as a swimmer at the University of Tennessee
• The construction accident that may have triggered decades of inflammatory episodes
• What Familial Mediterranean Fever is and how he eventually discovered the diagnosis
• The documentaries that changed everything for Kendale and his wife Connie
• How whole food, plant-based eating helped calm his symptoms
• His 60-pound weight loss and renewed energy
• What he eats now and how he makes the lifestyle work
• Why type 2 diabetes is so devastating for the feet
• The connection between blood sugar, circulation, nerves, immunity, and amputations
• Why Kendale now plants seeds with his own patients about food and lifestyle

Watch the episode on YouTube: https://youtu.be/pmsjP92_xH8

Episode Webpage: https://www.plantstrongpodcast.com/blog/kendale-ritchey

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/

Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating

Apple Podcasts

Spotify

At 17, after adopting a high-protein diet filled with meat, milk, protein powder, and processed meats, Dr. Yu experienced his first gout attack. The pain was so intense that he still remembers waking up at 4:00 a.m. feeling as if someone had slammed a wooden board into his toe.

But gout was only the beginning.

Over the years, Dr. Yu developed recurring, mysterious inflammation throughout his body — jaw, shoulders, wrists, fingers, knees, toes, hips, ankles — along with fatigue and irritability. Even while in medical school, he struggled to find answers. Eventually, he was diagnosed with gout, pseudogout, and spondyloarthritis, an autoimmune arthritis often treated with immunosuppressive medications.

But Dr. Yu had a feeling that diet was part of the story.

Inspired by his wife, Dr. Melissa Mondala, as well as Forks Over Knives and Dr. Michael Greger’s How Not to Die, he decided to try a whole food, plant-based diet. Within two to three months, he noticed his joint pain beginning to disappear. At his follow-up appointment, his C-reactive protein — a key inflammation marker that had been elevated for years — had normalized.

Today, Dr. Yu is a board-certified rheumatologist and integrative medicine physician who helps patients address autoimmune disease through a whole-person lens. In his practice, he looks at food, lifestyle, stress, trauma, infections, environmental exposures, supplements, and patient partnership.

In this conversation, Rip and Dr. Yu discuss:

• Why a high-protein diet triggered gout at age 17
• The difference between gout, pseudogout, and autoimmune arthritis
• What CRP and ESR can reveal about inflammation
• Why some autoimmune patients are told “everything looks normal” even when they feel terrible
• How a whole food, plant-based diet changed Dr. Yu’s own health
• Why rheumatology patients may benefit from looking beyond medications alone
• The role of stress, trauma, infections, mold, pesticides, plastics, and environmental triggers
• Why Lyme disease can be controversial and often misunderstood
• Dr. Yu’s top supplements for inflammation, including turmeric, algae oil, vitamin D, Boswellia, and glutathione
• Why vitamin D levels matter in autoimmune disease
• How Dr. Yu practices medicine through patient partnership

This episode is a hopeful reminder that inflammation is not always a life sentence — and that the body can respond powerfully when we give it the right conditions to heal.

Watch on YouTube

Episode Webpage

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/

Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating

Apple Podcasts

Spotify

Dr. Melissa Mondala joins Rip to talk about women’s health, autoimmune disease, anxiety, perimenopause, metabolic health, hormones, and the power of whole food, plant-based lifestyle medicine.

A family medicine and lifestyle medicine physician, Dr. Melissa shares her personal journey from struggling with GERD, IBS, fatigue, and serious health challenges to discovering the transformative power of plant-based nutrition during her training at Loma Linda. She also shares how meeting Dr. Caldwell Esselstyn and Ann Esselstyn helped shape the way she practices medicine today.

Rip and Dr. Mondala explore why so many women feel anxious, foggy, inflamed, exhausted, or “off” — and how food, blood sugar, hormones, stress, sleep, trauma, movement, and metabolic health all connect.

They also discuss coronary calcium scans, advanced lipid testing, fatty liver disease, perimenopause symptoms, plant-based protein, resistance training, hormone replacement therapy, and why lifestyle medicine is often the most powerful tool in the medical toolbox.

Dr. Mondala’s message is clear: you are not broken, you are not crazy, and there is so much you can do to reclaim your health.

Watch the Episode on YouTube

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/

Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating

Apple Podcasts

Spotify

Ever eat when you weren’t really hungry and wonder why willpower wasn’t enough to stop you?

This week, Rip talks with Dr. Jud Brewer - neuroscientist, psychiatrist, and author of The Hunger Habit - about cravings, emotional eating, and the science behind food habits.

Rip and Brewer explore the difference between true physical hunger and what researchers call “hedonic hunger” — eating driven by emotions, stress, boredom, celebration, cravings, or cues in our environment. Dr. Jud explains why ultra-processed foods are engineered to hit the “bliss point” of sugar, fat, salt, crunch, and mouthfeel, making them especially hard to resist.

They also dig into why willpower is such a shaky strategy. Most diet programs rely on some version of “just don’t eat that,” but Dr. Jud explains why shame and restriction often backfire. Instead, he teaches a more effective path: awareness.

By paying close attention to how overeating actually feels — and how it feels when we stop at satisfied — the brain can begin to update the reward value of those habits. In other words, we can learn, through direct experience, that certain behaviors no longer serve us.

This episode is a compassionate, science-backed invitation to stop blaming yourself and start getting curious.

Watch the Episode on YouTube

Episode Webpage

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/

Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating

Apple Podcasts

Spotify

Nelson Campbell joins Rip Esselstyn for a deeply personal and powerful conversation about his new book with Dr. T. Colin Campbell, The Whole Truth: The Hidden Agendas Behind Decades of Health Misinformation—and What to Do About It.

Nelson reflects on growing up as the son of one of the most influential nutrition scientists of our time and watching his father’s groundbreaking discoveries meet resistance from industry, government, academia, and the medical establishment. He and Rip also discuss the parallel journeys of the Campbell and Esselstyn families, the courage of Dr. Campbell and Dr. Caldwell Esselstyn, and what it means to carry their fathers’ work forward.

This episode explores the suppression of nutrition science, the manipulation of public health messaging, the challenges facing the plant-based movement, and the urgent need for simpler, more compassionate, community-based approaches to change.

Nelson also shares the story behind his documentary From Food to Freedom, the rise of PlantPure Communities and the pod network, the lessons he learned in the plant-based food business, and why he believes the future of this movement depends on grassroots connection, youth engagement, and “heart-centered wholism.”

This is a conversation about truth, courage, family, frustration, hope — and what each of us can do within our own sphere of influence.

Key Takeaways

• The story behind The Whole Truth and why Dr. T. Colin Campbell wanted to tell these stories now
• How nutrition science has been suppressed, distorted, and dismissed
• The personal cost of challenging powerful industries
• Nelson’s experience with the documentary From Food to Freedom
• Why the plant-based movement has stalled — and how it can grow again
• The importance of simple, joyful, accessible messaging
• Why community may be the most powerful force for change
• What Nelson means by “heart-centered wholism”
• How to turn righteous anger into meaningful action

Episode Webpage

Watch on YouTube

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/

Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating

Apple Podcasts

Spotify

Barbara Court is almost 75 years old, full of humor, full of heart, and living proof that it is never too late to get Plant Strong.

After joining PlantStrong’s free Real30 Challenge, Barbara committed to eating 30 different whole plant-based foods each week and moving her body for 30 minutes a day. In just a few months, she lost nearly 15 pounds, brought her A1C out of the pre-diabetic range, increased her daily steps, and found a renewed sense of motivation.

In this conversation, Rip and Barbara talk about weight loss, calorie density, plant diversity, arthritis, movement, simple meals, social temptations, community support, and why perseverance and humor matters more than perfection.

Barbara’s message is simple and powerful: you do not have to be perfect. You just have to keep going.

In this episode:

• How Barbara found success with the Real30 Challenge
• Why she tracks her weekly plant diversity
• How she lost nearly 15 pounds
• What helped her improve her A1C
• Why calorie density finally clicked
• How she handles tempting foods and social events
• Why daily movement is non-negotiable
• The power of online community and encouragement
• Why it is never too late to change your health

Watch on YouTube

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/

Follow the PLANTSTRONG Podcast and Give the Show a 5-star Rating

Apple Podcasts

Spotify