Food is the foundation. Lifestyle is the medicine.
Explore the PLANTSTRONG approach to health transformation—backed by science, lived by thousands, and led by a team of medical experts.
You've discovered the simplest way to improve your health
Whether you’re looking to improve digestion, reduce inflammation, or simply eat healthier, our approach makes plant-based eating simple, accessible, and delicious. With our guidance, you’ll discover flavorful, nutrient-rich meals that nourish your body and mind—one bite at a time
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A LIFE CHANGING RETREAT AWAITS
“This was exactly what I needed to get myself back on track. I was surprised at how much I learned and know the connections I made will last a lifetime.”
PLANTSTRONG Podcast
PLANTSTRONG Podcast
Join Rip each week as he celebrates the pioneers making plant-based living easier and more accessible. Discover inspiring stories and practical tips tailored to your needs.
Meal Planner
Take Control of Your Plant-Based Journey
Discover effortless meal planning with our customizable Meal Planner. Enjoy delicious, nutritious recipes tailored to your lifestyle. Start planning today and make healthy eating simple and stress-free!
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Boost Your Team’s Well-being
Transform workplace health with our Corporate Wellness program. Empower your team with plant-based nutrition guidance, meal plans, and support for lasting energy and productivity. Discover how wellness fuels success!
REAL PEOPLE. REAL RESULTS.
PLANTSTRONG SUCCESS STORIES
Thousands have discovered what happens when you fuel your body with real, whole plants—more energy, better digestion, and sustainable weight loss. Their stories prove that transformation is possible. Get inspired and start your own today.
I don’t know why I waited so long!
I’ve known about the lifestyle for years.
Kristin’s 50-Pound Weight Loss & Amazing Energy!
Kristin discovered PLANTSTRONG during Covid, and has never looked back.
Mom and daughters finding success with PLANTSTRONG living
The benefits of eating more plants extend to every member of the family.
Lower Cholesterol: My Seven-Day Challenge Transformation
Cindy asked her doctor not to put her on a statin….yet.
7-Day Challenge Results
Incredible transformations from a full week of eating meals made from whole plants, as demonstrated by before and after biometric screenings.
From Skeptical to SOLD
This group completed the PLANTSTRONG Seven-Day Challenge with before and after biometric screenings to measure their results.
ABOUT THE LIFESTYLE
Inspiration and Education
THE LIFESTYLE THAT DELIVERS MEASURABLE CHANGE.
GOT QUESTIONS? WE'VE GOT ANSWERS.
Our FAQs are designed to support you—wherever you are on your PLANTSTRONG path—with answers, tips, and encouragement to keep you moving forward.
What is a PLANTSTRONG Lifestyle?
The PLANTSTRONG Lifestyle is a whole food, plant-based way of eating that prioritizes nutrient-dense, minimally processed foods. It’s free from animal products, refined oils, and excessive salt and sugar. Created by Rip Esselstyn, former firefighter, professional triathlete, and New York Times bestselling author, PLANTSTRONG is about maximizing health, preventing disease, and fueling the body for peak performance with real, whole foods.
What are the benefits of eating PLANTSTRONG?
A whole food, plant-based diet is scientifically proven to:
✔ Lower cholesterol and reduce the risk of heart disease
✔ Normalize blood pressure and improve circulation
✔ Stabilize blood sugar levels, helping prevent or reverse type 2 diabetes
✔ Support healthy weight loss and sustainable weight management
✔ Enhance athletic performance and recovery
✔ Reduce inflammation and improve joint health
✔ Increase longevity by promoting cellular health
✔ Improve digestion with fiber-rich, gut-friendly foods
How do I begin eating PLANTSTRONG?
Starting is simple:
Focus on whole plant foods—vegetables, fruits, whole grains, legumes, nuts, and seeds.
Eliminate processed foods, oils, refined sugars, and animal products.
Stock your kitchen with nutrient-rich staples (e.g., beans, oats, quinoa, greens, sweet potatoes).
Batch cook and meal plan to make daily choices easier.
Try new recipes and flavors—there are endless delicious ways to eat plant-based!
👉 Want a done-for-you plan? Check out our PLANTSTRONG Meal Planner for hundreds of easy recipes, expert guidance, and personalized meal plans. Or our PLANTSTRONG Meal Bundle—a curated kit of pantry products, a grocery list for fresh items found at any local store, and a day by day plan for success.
Is organic important?
Organic produce reduces exposure to pesticides and supports sustainable farming, but eating more plants—organic or not—is the top priority. If you’re on a budget, focus on the Dirty Dozen (buy organic when possible) and Clean Fifteen (conventional is fine). Always wash produce thoroughly.
Why should I remove oil from my diet?
Oil is the most calorie-dense food on the planet and lacks fiber and nutrients. Whole food sources (like nuts, seeds, and avocados) provide healthy fats without the excess calories, oxidation, and inflammatory effects of extracted oils. A no-oil diet supports heart health, weight management, and optimal blood flow.
Why does sodium matter to my health?
Excess sodium contributes to high blood pressure, fluid retention, and increased risk of heart disease and stroke. The Standard American Diet is loaded with processed foods high in sodium, leading to chronic health issues.
What is the recommended sodium intake per day?
The American Heart Association recommends no more than 1,500 mg of sodium per day for optimal heart health. Most Americans consume more than double that amount. Eating whole, unprocessed foods and seasoning with herbs, citrus, and vinegar instead of salt helps maintain a healthy sodium intake.
Will I get enough protein on a PLANTSTRONG diet?
Absolutely! All plants contain protein, and when you eat a variety of whole plant foods, you naturally get all the essential amino acids your body needs. Legumes, lentils, tofu, tempeh, whole grains, nuts, and seeds are excellent sources of plant protein. Even leafy greens contain protein!
🚀 Did you know? Some of the strongest animals on Earth—gorillas, elephants, and oxen—are 100% plant-powered!
How will I get enough calcium without dairy?
Calcium is abundant in plant foods and more bioavailable than dairy-based sources. Top sources include:
🥦 Leafy greens (kale, bok choy, collards)
🍊 Fortified plant milks (almond, oat)
🌰 Nuts and seeds (chia, sesame, almonds)
🌿 Beans and lentils
Dairy is not the best source of calcium—it’s linked to inflammation, osteoporosis, and increased cancer risk. Plants provide all the calcium your body needs without the downsides.
Will I get enough omega-3s without fish?
Yes! Omega-3 fatty acids are essential, but you don’t need fish to get them. The best plant-based sources are:
✔ Flaxseeds (ground for best absorption)
✔ Chia seeds
✔ Hemp seeds
✔ Walnuts
Your body efficiently converts ALA from plant sources into EPA and DHA, making fish unnecessary.
Do I need to take supplements on a plant-based diet?
A well-planned PLANTSTRONG diet provides nearly everything you need, but we recommend:
✔ Vitamin B12 – Essential for nerve health and energy metabolism
✔ Vitamin D – Supports immune function and bone health (consider supplementation, especially in winter)
✔ Omega-3 (DHA/EPA) – Optional but beneficial for brain health, sourced from algae-based supplements
Our preferred brand? Complement Essential Multivitamin, designed specifically for plant-based eaters.
There’s a lot of noise about nutrition. Why should I trust PLANTSTRONG?
With so much conflicting nutrition advice out there, it’s hard to know what to believe. But the PLANTSTRONG Lifestyle isn’t a trend—it’s rooted in decades of science, clinical research, and real-world success stories. The overwhelming body of evidence supports a whole food, plant-based diet as the most effective way to prevent, halt, and even reverse chronic disease, boost energy, and optimize longevity.
PLANTSTRONG is built on the expertise of leading doctors, researchers, and nutrition pioneers, including:
Cardiovascular Health & Disease Reversal
✔ Dr. Caldwell Esselstyn – His groundbreaking research (Prevent and Reverse Heart Disease) proved that heart disease—the #1 killer—is not only preventable but reversible with a whole food, plant-based diet.
✔ Dr. Kim Williams – Former president of the American College of Cardiology, who advocates for plant-based nutrition to protect heart health and reduce cardiovascular disease risk.
✔ Dr. Robert Ostfeld – A leading cardiologist and director of the Montefiore Cardiac Wellness Program, who helps patients prevent and reverse heart disease through plant-based nutrition.
✔ Dr. Laurie Marbas – A board-certified lifestyle medicine and family physician who has used a whole food, plant-based diet to reverse chronic illnesses in her patients.
Cancer Prevention & Women’s Health
✔ Dr. Kristi Funk – Breast cancer surgeon and author of Breasts: The Owner’s Manual, who educates on the power of plant-based foods in reducing breast cancer risk and improving survivorship.
✔ Dr. Milton Mills – A passionate advocate for plant-based nutrition’s role in reducing cancer risk, particularly among communities disproportionately affected by diet-related diseases.
Diabetes & Hormonal Health
✔ Dr. Neal Barnard – A diabetes expert and founder of the Physicians Committee for Responsible Medicine (PCRM), whose research has demonstrated how plant-based diets can reverse type 2 diabetes and improve insulin sensitivity.
✔ Dr. Gemma Newman – A plant-based medical doctor who uses whole food, plant-based nutrition to help patients manage weight, balance hormones, and prevent disease.
Longevity, Brain Health & Aging
✔ Drs. Dean & Ayesha Sherzai – Neurologists and authors of The Alzheimer’s Solution, whose research highlights how a plant-based diet is one of the most powerful tools to prevent cognitive decline and Alzheimer’s disease.
✔ Dr. Saray Stancic – Lifestyle medicine physician and author of What’s Missing from Medicine, who reversed her multiple sclerosis (MS) symptoms through a whole food, plant-based diet and now educates others on its power.
✔ T. Colin Campbell, PhD – Author of The China Study, which remains one of the most comprehensive nutrition studies ever conducted, demonstrating the link between animal products and chronic disease.
Gut Health & Digestive Wellness
✔ Dr. Will Bulsiewicz – A leading gastroenterologist and author of Fiber Fueled, showing how a fiber-rich, plant-based diet is the key to optimal gut health and disease prevention.
✔ Brenda Davis, R.D. – A pioneering plant-based registered dietitian and co-author of Becoming Vegan, who educates on nutrient optimization and the importance of fiber for gut health.
Behavioral Science & Breaking Food Addiction
✔ Dr. Doug Lisle – Psychologist and author of The Pleasure Trap, who explains why we crave unhealthy foods and how a whole food, plant-based diet can free us from food addiction and cravings.
Weight Loss & Athletic Performance
✔ Dr. Joel Fuhrman – Creator of the Nutritarian diet and author of Eat to Live, who focuses on nutrient-dense, plant-based eating for weight loss, longevity, and disease reversal.
✔ Dr. Garth Davis – Bariatric surgeon and author of Proteinaholic, who dispels the myths surrounding protein and promotes plant-based eating for sustainable weight loss and peak health.
Medical Leadership in Plant-Based Nutrition
✔ Dr. Michelle McMacken – Director of the Bellevue Plant-Based Lifestyle Medicine Program, who trains doctors and patients in the power of plant-based nutrition for disease prevention.
✔ The American College of Lifestyle Medicine (ACLM) – A global leader in promoting lifestyle interventions—including plant-based diets—as the most powerful tools for preventing and reversing chronic disease.
Why Trust PLANTSTRONG?
PLANTSTRONG is built on real food, real science, and real results. The medical experts above—and thousands of their patients—have witnessed firsthand how a whole food, plant-based diet transforms health.
Unlike fad diets or industry-driven nutrition myths, the PLANTSTRONG approach is backed by decades of research and proven outcomes. Whether you want to prevent disease, reclaim your energy, or fuel peak performance, this way of eating works—because it’s how the body was designed to thrive.
🚀 Join the PLANTSTRONG movement today and experience the power of plants for yourself!
