Are you ready to put yourself first for all the right reasons? Today, I'm joined by cardiologist Dr. Columbus Batiste to share that true self-care isn’t selfish—it’s essential.

In his new book, Selfish: A Cardiologist's Guide to Healing a Broken Heart, Dr. Batiste shares seven key pillars of heart health—spirituality, exercise, love, food, intimacy, sleep, and humor—showing how each one plays a vital role in your well-being.

This conversation isn’t just about avoiding disease—it’s about thriving, showing up for yourself and your loved ones, and reclaiming control over your health.

And what better time than Heart Health Month to start?

Learn more about Dr. Columbus Batiste

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Over the course of his 20-year career at Montefiore in New York, Dr. Robert Ostfeld has been instrumental in moving medicine forward by implementing innovative dietary programs that not only provide plant-based meal options for patients but also educate healthcare professionals about the importance of nutrition in preventing heart disease.

Today, he catches us up on the amazing initiatives at this forward thinking hospital and shares updates on their innovative cardiac wellness program, which now encompasses various clinical trials examining the effects of dietary choices on erectile function and overall heart health, particularly highlighting a groundbreaking study that compares plant-based diets with animal-based diets regarding their impact on erectile function.

Dr. Ostfeld also answers audiences’ burning questions about cholesterol management, the nuances of coronary calcium scoring, and the implications of emerging research on lipoprotein(a) and lipoprotein B. Dr. Osfeld emphasizes that lifestyle changes, including adopting a plant-based diet, exercising, and managing stress, are crucial for heart health, especially in high-risk populations and post-menopausal women.

This episode not only celebrates advancements in preventive cardiology but also aims to empower listeners with the knowledge and tools they need to take charge of their heart health. The mission is clear: a commitment to spreading the good news about plant-based eating as a powerful means to improve health outcomes, particularly concerning matters of the heart.

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Are you struggling to break up with dairy? It's the most common thing we hear at PLANTSTRONG. I can live this lifestyle, but I just can't give up cheese and milk!

Well, now you don't have to with this wonderful new book by Chef Bailey Ruskus.

In Breaking Up With Dairy, Chef Bai not only shares her own difficult and eye-opening journey of breaking up with dairy, but she also includes more than 100 unbelievable plant-based dairy recipes for all of your favorites such as milks, coffee creamers, and sauces, to gourmet-quality cheeses, and yep - even milkshakes. This book is proof that breaking up may be hard to do, but it’s so worth it.

From understanding the dairy industry's hold on our eating habits to practical tips for transitioning to a dairy-free lifestyle, this episode is filled with encouragement and actionable advice as you navigate the through the stages of grief.

It's time to stop worshipping at the "church of cheeses" and discover a healthier, more compassionate way to enjoy your favorite foods.

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Bailey is embarking on a National book tour in partnership with Williams Sonoma for Breaking Up With Dairy and will be in city near you! Click here to meet her on tour.

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Dr. Matthew Nagra, a naturopathic doctor, dissects the latest research in nutrition, particularly around plant-based diets and their impact on health.

The conversation covers several hot topics, including:

• 20:01 - Understanding the Toxicity Argument Against Plants
• 24:17 - Plant-Based Meats or Real Meat- Which is Better?
• 35:11 - The Impact of Salt Alternatives on Blood Pressure
• 38:48 - Examining the Egg Debate
• 43:26 - The Truth About Oatmeal
• 57:21 - Exploring the Controversy of Dietary Oils
• 01:00:52 - Can Oil Be Part of a Healthy Diet?
• 01:16:41 - The Benefits and Considerations of Creatine Supplementation
• 01:23:10 - Sleep and Food Intake
• 01:26:43 - Understanding Gluten and its Effects on Health
• 01:31:50 - Understanding HDL and LDL Cholesterol
• 01:40:53 - Ozempic and Weight Management

With a commitment to evidence-based research, this episode clarifies common misconceptions and encourages listeners to focus on whole, nutritious, plant-based foods for optimal health and longevity. And that's a big kale yeah from us!

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As many know, our beloved Chef AJ announced in November 2024 that she had been diagnosed with lung cancer. Shortly after that diagnosis, she agreed to come on the PLANTSTRONG Podcast– even though there were still many unknowns. Her vulnerability and resilience is a gift for all of us.

Rather than retreating into silence, she has chosen to share her story and focus on thriving in the face of adversity, inspiring others who may be facing similar challenges.

Throughout the conversation, AJ emphasizes:

• The importance of maintaining hope
• Having a robust support system
• Her 7 Foundations to Healing or Thriving: Faith, Family, Fitness, Food, Forgiveness, Friends, Fun
• The role of a whole food plant-based lifestyle in her health journey
• How humor has become a vital tool in coping with her circumstances even when dealing with crippling anxiety
• Forgiveness and emotional healing

This heartfelt episode not only sheds light on the realities of living with a new diagnosis, but also serves as a beacon of hope for those navigating their own battles, reinforcing that diagnosis does not define destiny.

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In June 2024, Dr. Dean Ornish and his team at the Preventive Medicine Research Institute revealed for the first time that an intensive lifestyle intervention—including a whole-food, plant-based diet—can significantly improve cognition and even halt the progression of Alzheimer’s disease!

Dr. Dean Ornish shares details of his compelling protocol and insights into his randomized controlled clinical trial study that demonstrated the effectiveness of dietary and lifestyle changes in reversing early stages of dementia.

With nearly 7 million Americans currently living with Alzheimer's, the potential to shift this alarming trajectory offers a sense of hope. Dr. Ornish's study highlights not only the importance of nutrition but also the critical role of exercise, stress management, and social connections in promoting brain health.

It's an inspiring conversation that underscores the power of simple, yet transformative lifestyle choices in combating one of the most feared diseases of our time.

Takeaways:

• Nearly 7 million Americans are currently living with Alzheimer's, with projections rising dramatically by 2050.
• Dr. Dean Ornish's lifestyle intervention significantly improves cognition and function in Alzheimer's patients.
• A whole food plant-based diet is central to reversing the progression of Alzheimer's disease.
• The study found that 71% of participants in the intervention group showed cognitive improvement.
• Lifestyle changes can effectively reduce Alzheimer's symptoms, contrasting with traditional drug treatments that only slow decline.
• A supportive community and love are crucial components in managing Alzheimer's and improving quality of life.

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Walking is not only a fundamental human activity, but a cornerstone for improving health and longevity as discussed in this conversation with Brad Kearns, co-author of Born to Walk: The Broken Promises of the Running Boom and How to Slow Down and Get Healthy One Step at a Time.

This new book challenges the long-held belief that we were all born to run, arguing instead that walking is a far less stressful and more beneficial form of exercise.

In this episode, Rip is also joined by his co-producer, Carrie Barrett - an avid endurance runner and triathlete.

They discuss:

• How walking is often overlooked, but is a powerful catalyst for health and longevity.
• Why many people mistakenly believe running is essential for fitness, but walking can be more beneficial.
• How the running boom has led to increased injuries, especially among recreational runners.
• Why so-called 'supershoes' are really a marketing gimmick
• A significant number of runners get injured each year, even more than NFL players.
• How improving aerobic conditioning through walking can help avoid the risks associated with running.
• How to determine your "Fat Max" heart rate level of training
• Slowing down your workouts to maximize health benefits and promote sustainable fitness
• Laying out a fitness plan that centers primarily on walking, but also includes a sprint intervals

And, as you lay out your fitness goals for 2025, we hope you're inspired to take that first step toward a healthier lifestyle—one step and one walk at a time.

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Eating more plants is not just a dietary choice; it's a crucial step towards better health and longevity.

In this live episode that premiered in January 2023, Rip discusses the importance of incorporating whole plant foods into our diets to combat rising health issues such as high blood pressure, cholesterol, and diabetes.

Key takeaways of this live Q&A include:

• Why Plants are the Mothership of Health
• Why We Love Whole Plant Foods
• The Difference Between Processed Carbohydrates and Whole Food Carbohydrates
• The Abundance and the Importance of Macronutrients and Micronutrients found in Whole Plant Foods
• The Benefits of Fiber for our Health and Microbiome
• A Live Q&A with Audience Questions

Rip invites the audience to embrace a plant-based lifestyle for vibrant health because, as he says, our lives depend on it!

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