Clean Food Dirty Girl

In this episode, I sit down with Heather—a badass member of our community—who lowered her cholesterol without meds. Just plants and persistence. Heather shares how meds were pretty much guaranteed for her cholesterol levels, and why she decided to take a different route. She opens up with honesty, humor, and so much heart about what it’s really been like to make this shift, while juggling a busy family, planning meals, and not being a jerk to herself in the process. We talk about motivation, obstacles, how to encourage your family without becoming the food police, and what it really takes to make a shift that sticks. Heather’s story is a beautiful reminder that health transformations are possible, without perfection or pressure. Helpful Links * Dr. Michael Greger – [https://nutritionfacts.org/topics/ldl-cholesterol/]NutritionFacts.org [http://nutritionfacts.org] * Dr. Joel Fuhrman – [https://www.drfuhrman.com]DrFuhrman.com [https://www.drfuhrman.com/blog/123/lower-cholesterol-healthfully-without-risky-statin-drugs] * Clean Food Dirty Girl Recipe Club [https://cleanfooddirtygirl.com/recipe-club/] * Clean Food Dirty Girl Meal Plan Club – Try Free for 10 Days [https://cleanfooddirtygirl.com/plant-fueled-life/] * Clean Food Dirty Girl Drop It Club: Plant-Powered Weight Loss [https://dropitclub.cleanfooddirtygirl.com/sale] * Drop It Podcast Episodes [https://cleanfooddirtygirl.com/tag/drop-it-club/] * Some of Heather’s favorite recipes: * Insanely Easy Dairy-Free Potato Soup [https://cleanfooddirtygirl.com/insanely-easy-dairy-free-potato-soup/] * Easy Vegan Black Bean Burgers [https://cleanfooddirtygirl.com/easy-vegan-black-bean-burgers/] * 25 Soul-Satisfying Dairy-Free Soups [https://cleanfooddirtygirl.com/25-soul-satisfying-dairy-free-soups/] * Soyturkey Avocado Club | Soy Curls Recipe [https://cleanfooddirtygirl.com/soyturkey-avocado-club-soy-curls-recipe/] About Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect. * Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠free trial to Meal Plan Club https://cleanfooddirtygirl.com/free-trial/ [https://cleanfooddirtygirl.com/free-trial/] * Get instant access to all of our whole-food plant-based recipes for just $12 per month with Recipe Club https://cleanfooddirtygirl.com/recipe-club/ [https://cleanfooddirtygirl.com/recipe-club/] * Lose weight in a kind, sustainable way with Drop It Club https://dropitclub.cleanfooddirtygirl.com/sale [https://dropitclub.cleanfooddirtygirl.com/sale] Subscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://cleanfooddirtygirl.com/signup/ [https://cleanfooddirtygirl.com/signup/]

In this episode, I sit down with the amazing Brenda Davis, RD, registered dietitian and co-author of Plant-Powered Protein. Brenda is one of the most respected voices in the plant-based world, and this convo is packed with insights that will change the way you think about protein. We talk about how much protein you really need (spoiler: it’s not as much as diet culture tells you), what “complete protein” means, and why fiber is a crucial part of the conversation. We also cover how protein needs change with age, and Brenda shares practical tips for older adults, postmenopausal women, athletes, and anyone navigating allergies or digestive issues. Let’s get into it! Helpful links: * Plant Powered Protein by Brenda Davis RD [https://www.amazon.ca/Plant-Powered-Protein-Brenda-Davis-RD/dp/1570674108?pd_rd_w=qUWdq&content-id=amzn1.sym.93ae3f3f-3555-4971-a952-df8053b1d375&pf_rd_p=93ae3f3f-3555-4971-a952-df8053b1d375&pf_rd_r=0N4FMKKQWHJ2KXX3C1KN&pd_rd_wg=SqJRE&pd_rd_r=84b8dc6b-f90c-4c3f-b788-5b0d78f2615a&pd_rd_i=1570674108&psc=1&linkCode=ll1&tag=vesantomelina01-20&linkId=115e1a56d39dc6c5a9699acc65f4c493&language=en_CA&ref_=as_li_ss_tl] * BrendaDavisRD.com [https://www.brendadavisrd.com] * Try Clean Food Dirty Girl Meal Plan Club – Free for 10 Days [https://cleanfooddirtygirl.com/plant-fueled-life/] * Check out Drop It Club: Plant-Powered Weight Loss [https://dropitclub.cleanfooddirtygirl.com/sale] About Brenda Davis RD Brenda is one of the world’s leading authorities on plant-based nutrition. A registered dietitian and internationally recognized speaker, Brenda has authored and co-authored 12 books, including Becoming Vegan, Plant-Powered Protein, and Kick Diabetes Essentials. Her work has influenced dietary guidelines and public health policies around the world. She has presented at nutrition conferences in over 20 countries, served as lead dietitian for diabetes intervention projects, and consulted for health organizations promoting plant-based living. Brenda combines scientific rigor with a compassionate approach, helping people transition to healthier, more sustainable diets without fear or confusion. Follow Brenda on Facebook [https://www.facebook.com/brendadavisrd/], Instagram @brendadavisrd [https://www.instagram.com/brendadavisrd] and visit brendadavisrd.com [https://www.brendadavisrd.com] for more. Check out the Work of Brenda Davis Facebook Group [https://www.facebook.com/groups/1025125114522461].

In this episode, I talk about something that always grounds me when life gets hard: The reminder that everything is impermanent. Whether you're navigating grief, uncertainty, change, or big emotions, this idea has the power to soften the edges and bring a sense of peace and release. I share how I’ve learned to sit with discomfort instead of buffering it away. And I unpack how accepting the ever-changing nature of life doesn’t mean we have to like what’s happening, but it does free us from added suffering. If you're going through something (and let’s face it, most of us are), this episode might just be the exhale you didn’t know you needed. Helpful links * Love Letter: I thought this was a harsh response [https://cleanfooddirtygirl.com/i-thought-this-was-a-harsh-response-by-molly-patrick/] * Love Letter: I was beautifully mistaken [https://cleanfooddirtygirl.com/love-letters/i-was-beautifully-mistaken-by-molly-patrick/] * Love Letter: Perfectly Normal [https://cleanfooddirtygirl.com/perfectly-normal/] About Clean Food Dirty Girl helps people eat more plants while celebrating imperfection. Subscribe to our podcast for whole-food plant-based eating inspiration and permission to be perfectly imperfect. * Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠free trial to Meal Plan Club https://cleanfooddirtygirl.com/free-trial/ [https://cleanfooddirtygirl.com/free-trial/] * Get instant access to all of our whole-food plant-based recipes for just $12 per month with Recipe Club https://cleanfooddirtygirl.com/recipe-club/ [https://cleanfooddirtygirl.com/recipe-club/] * Lose weight in a kind, sustainable way with Drop It Club https://dropitclub.cleanfooddirtygirl.com/sale [https://dropitclub.cleanfooddirtygirl.com/sale] * Subscribe to Molly’s ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sweary Saturday Love Letters⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://cleanfooddirtygirl.com/signup/ [https://cleanfooddirtygirl.com/signup/]

In this episode, I celebrate my 10-year sober-versary! 🎉🔟🎉 I share ten key lessons I’ve learned throughout my alcohol-free (and cigarette-free!) journey.  I open up about how I’ve transformed, what it’s like to navigate situations without alcohol, and why life isn’t as fun, but it’s more joyous than I could have ever imagined.  Helpful links * Are you sober-curious? Drop your name and email here [https://join.cleanfoodirtygirl.com/freedom-from-alcohol]. * Read my blog posts about quitting drinking [https://cleanfooddirtygirl.com/category/life-without-alcohol/].  * Podcast episode 126: Travel, Sobriety & Growth [https://cleanfooddirtygirl.com/podcast/126-travel-sobriety-growth-how-almost-10-years-of-being-alcohol-free-keeps-shifting-my-perspective/] * Love Letter: I thought this was a harsh response [https://cleanfooddirtygirl.com/i-thought-this-was-a-harsh-response-by-molly-patrick/] * Love Letter: I was beautifully mistaken [https://cleanfooddirtygirl.com/love-letters/i-was-beautifully-mistaken-by-molly-patrick/]

You are in for a powerhouse conversation with Rip Esselstyn: former firefighter and triathlete, New York Times bestselling author, and founder of PLANTSTRONG.  In this episode, Rip shares how he transitioned from the standard American diet to a whole-food plant-based lifestyle, inspired by his father, Dr. Caldwell Esselstyn’s groundbreaking work on reversing heart disease. We dive into his journey from elite athlete to Austin firefighter, and how a cholesterol check at the firehouse sparked the launch of what would inspire The Engine 2 Diet. He breaks down what plant-strong living looks like today, dispels myths about protein, and the role of family in creating lasting lifestyle change. He also shares great tips on getting your greens in… for breakfast! Let’s dive in. Helpful links * PLANTSTRONG Website [https://plantstrong.com] * PLANTSTRONG Podcast [https://www.plantstrongpodcast.com/] * Live PLANTSTRONG [https://liveplantstrong.com/] * PLANTSTRONG pancake & waffle mixes [https://plantstrong.com/collections/pancakes] * The Engine 2 Diet by Rip Esselstyn [https://www.amazon.com/Engine-Diet-Firefighters-Save-Your-Life-Cholesterol/dp/0446506699] * Plant-Strong: Discover the World's Healthiest Diet by Rip Esselstyn [https://www.amazon.com/Plant-Strong-Discover-Healthiest-Diet-Recipes/dp/1455509353] * Try Clean Food Dirty Girl Meal Plan Club free for 10 days [https://cleanfooddirtygirl.com/plant-based-meal-plans/] * Check out Clean Food Dirty Girl Drop It Club: Plant-Powered Weight Loss [https://cleanfooddirtygirl.com/plant-based-meal-plans/] About Rip Esselstyn Rip Esselstyn is the founder of PLANTSTRONG, a lifestyle brand dedicated to helping people reclaim their health through education, events, and delicious plant-based food products. A former firefighter and triathlete, Rip made national headlines when he introduced a plant-based diet to his Austin firehouse crew to help lower cholesterol and improve heart health. His work has helped bring plant-based living into the mainstream, and his books, including The Engine 2 Diet, have become foundational reads for anyone exploring plant-powered wellness. He continues to inspire through his podcast, retreats, and food line available nationwide. Whether you’re plant-curious or plant-committed, Rip’s mission is clear: help people live strong, plant strong. Follow Rip on Instagram @ripesselstyn [https://www.instagram.com/ripesselstyn] #RipEsselstyn #PLANTSTRONG  #PlantBasedDiet #WholeFoods #MollyPatrick #CleanFoodDirtyGirl