Vegetarian Diet

Is a Vegetarian Diet My Best Choice? [Podcast Episode #049]

Cut out meat (and animal products in general) and you will lose weight, feel great, and be so much better health all around.

That's what you may have heard in the news or from results of recent health research. But it's hard to know what to believe these days. Should you really consider swapping out your chicken and beef in favour of even more veggies and grains?

That's what we're discussing on today's show...

Episode Resources:

Is a Vegetarian Diet My Best Choice? [Full Text]

Dave: Thanks so much for joining me in this episode of the Make Your Body Work Podcast. This show is all about helping you live a healthier and happier life. I'm really excited that you're taking a little bit of time out of your day to invest in your health. That's what we're all about here, how can you live that healthier, happier life. Today I have an awesome question from Renata, and we're just going to dive right in. Renata wrote in and she said,

"I read an article a while back that basically said a vegetarian is the best diet for losing weight. I'll be honest. I love meat so I didn't pay too much attention to the article at the time, but I've been giving it more thought lately. I've been battling my weight for years now. Now that I'm in menopause I'm finding it even harder to keep the weight off let alone lose it. I've tried all the typical diets and have had little successes here and there but nothing substantial. I guess I'm finally open to the idea of cutting out meat, but I wanted to get your opinion first. Is vegetarian the best option for me?"

Renata, thanks for your question. If you've been listening to the show for a while, you probably know my personal diet is heavily based in a vegetarian diet or vegetarian eating principles, but that's not to say that I don't eat meat. Like you, I love meat, and I do enjoy it occasionally, but for someone who's looking to lose weight, is it the best option?

I'm not sure if you're citing the same article that I read recently, but the New York Times had a really good article that was talking about exactly this, going vegetarian, does it outperform other diets, specifically when it comes to weight loss.

I brought in the expert. She is such a great guest for this question, because she's been a vegetarian pretty much her entire life and recently has taken that a step or two steps further, and the results that she's received and that her clients receive from following this type of eating are pretty amazing.

Without further ado, I'd like to introduce to you Molly Patrick.

Meet Molly Patrick

Hey, Molly, thanks so much for joining us on the show today.

Molly: Thank you for having me. I'm happy to be here.

Dave: I'm excited to have you here. I was on your website this morning, and I love how on your newsletter signup page you say, "I take the boring out of healthy."

Molly: Yes. It can be a boring topic, and it can be a topic that if you're used to eating not so healthy and you're trying to make the switch, it can be daunting, and there's a lot of reasons for that. One of the main things is it can be a really boring topic, and so I wanted to create a site and a resource for people that were wanting to eat but wanted some pizzazz behind it.

Dave: Yeah, and some real personality too. On your website and your emails you can tell that it's very authentic, and I appreciate that. You are who you are.

Molly: I am who I am, and that's it. I worked in jobs for a long time where I had to not be somebody else, per say, but play by other people's rules, and when I decided to do this, I thought, "I'm going to be myself, and I'm not for everybody, and that's okay." People will find me who I resonate with, and you can't be for everybody or else you'll end up being for nobody. Yeah. I keep it authentic and as real as I can.

Dave: I a hundred percent agree. Can you maybe start off by telling us how did you become "Clean Food Dirty Girl?"

Molly: I've been in the clean eating or the healthy food realm for pretty much my whole life, since I grew up vegetarian, so I've never eaten meat my whole life. I've been vegan since 2008, and then in 2014 I really honed in on the whole food plant-based realm of things.

It was a natural progression with my own lifestyle, and the more I learned about it, the more I wanted to share it with people. It's like Pandora's Box. Once you open up this vault of information and knowledge and see how this can change people and affect people, it's hard not to want to share it with the world.

Dave: Yeah, I totally agree. That's actually why I invited you on to answer Renata's question that's all about vegetarian dieting, and she's asking, "Is this the solution I'm looking for?" Maybe before we get into that, though, can you talk a little bit about what you've noticed in your life in terms of going vegetarian and then even vegan. What sort of changes have you felt?

What's It Like To Be Vegetarian?

Molly: Like I said, I've been vegetarian my whole life. I switched to a vegan diet in 2008, and I didn't actually expect to have much ... I didn't expect it to have the effect on me that it did, because I was eating eggs and I was eating cheese sometimes and milk here and there, but I wasn't eating a ton of dairy, and I ate relatively healthy, so I thought, "Well, making this switch isn't going to be a stretch for me, but we'll see if it does anything."

Within a week of dropping all the dairy and all the eggs from my diet, I noticed a huge change. The thing that I noticed the most was this mental clarity, and it sounds cheesy, it sounds weird, but that's what happened. I was just having these moments of being really, really happy and very, very clear.

I started getting better sleep. Then within a few weeks, I noticed that I had dropped some weight without doing anything different but dropping dairy from my diet. My skin started to clear up, so the changes that happened just with that one tweak were big enough for me to keep going with it and also then to start doing what I'm doing now and sharing it with people. That was a huge thing.

Then when I switched to a more it's kind of the vegan diet on steroids and you get rid of all the processed food, which I'll probably talk about today, but then I got down to my ideal weight, and the energy that I had, it was amazing. Since I've gone that route, I've only had one cold in the past two, two and a half years. I never get a cough or sneezing or anything. I don't get sick anymore, so that was another really big one for me.

Dave: I feel like we could end the podcast right now. Everyone, there you go. Those are the benefits that you're going to get if you go vegetarian or vegan.

Molly: Yeah. Yeah.

Dave: I really liked how you mention some things that aren't quite so tangible, though. The idea of mental clarity or even energy. Right away as you were talking there, I just thought, "That is such a message or such a reason why we do need to have some mindfulness, have some awareness.

I'm a big fan of tracking, having a feeling journal, how you feel throughout the day, because for me it's easy. When I eat dairy or when I eat processed food, my stomach just gets huge. I feel awful. I've got to fart all the time. It's nasty to be around. Those things you mention, those aren't so obvious.

Molly: Right. I think for a lot of people, when they start this journey, it's about the obvious stuff at first. People want to lose some weight, or people want to get off maybe some medication, or maybe their doctor said, "Hey, your cholesterol is really high. You've got to get a handle on that."

They're inspired originally by that, the more tangible stuff. Then once they get into it and then they notice all these changes that they had no idea were going to take place, it just confirms everything that they're doing, and they keep going with it.

These are things that you cannot get from anything else. There are various ways to lose weight, and there's things that we can do to clean up our lifestyle and our diet, but this mental clarity and this just pure, just this lightness and this happiness that's really emotional almost, this is the only way that I've ever found to get that. You know what I mean?

Dave: Yeah, totally.

Let's dive into Renata's question. Basically, in summary, she says, "Listen, I've been trying to lose weight and nothing's worked for me." She talks about getting into the time of life when she's going through menopause, which complicates things even further. Then she says, "I read this article that says vegetarianism is the way to go." When you read that, I imagine you're just pumping your fist saying, "Yeah."

Lose the Meat, Lose the Weight?

Molly: Yeah. When I first read that question, I thought that what a great question, first of all, and I want to give props to her for asking this question, because a lot of people, when they want to lose weight, the first thing they go to is exercise.

Exercise is fantastic, but when you're trying to lose weight and ignoring what you're putting in your mouth three times a day or more, then that doesn't quite add up. What we eat has a huge impact on our weight, so I'm really glad that this question was brought up as far as what to eat in regards of how much you weigh.

Do you want me just to dive in?

Dave: Yeah. Everything you said, people who have been listening to this show for a while will agree with what you just said there. We know that our diet contributes to just the way our body functions, and that includes the way it functions in exercise and recovery from exercise, so to say that you're going to overlook your diet but hope to get some sort of physical outcome from exercise, it just doesn't even make sense.

Molly: Right.

Dave: We're definitely on the same page there. When her question, she says straight up, "Is vegetarian the best option for me?" What would make you say yes to that?

Body Mass Index and Diet: What's the Correlation?

Molly: I'm going to say yes and I'm going to say no. My answer might surprise you, but I'm going to explain that. Before I go into it, I really want to talk quickly about BMI, which is body mass index. I'm sure that you're familiar and your listeners are familiar with that. Of course, BMI is a measure of weight that also takes height into consideration.

Of course, this is helpful because somebody who weighs 160 pounds, let's say who's 5'10" could be considered very healthy weight, but if you are 160 pounds and you are 5' or 5'2", it would be a different story. That height to weight is really important.

A BMI of over I believe 30 is considered obese, and then between 25 and 30 is considered overweight, and then a BMI of 18.5 to 24.9 is considered an ideal weight. You're familiar with all this, I'm sure.

Dave: I am because I'm always overweight. I'm the skinniest guy you'll ever meet but I'm always overweight according to BMI.

Molly: It's true that there are other ways to determine what a healthy weight is, and this isn't by any means the only thing out there, or is it incredibly accurate all the time, but I want to dive into this just because I want to show, tell some statistics about different diets and what generally people's BMI is on different diets so I can really answer her question.

Dave: Yeah, for sure.

Molly: If you Google "BMI Calculator," something will pop up and you can type in your own weight and height. Of course, it depends. If you are really buff and you have a lot of muscles, then your BMI, the BMI isn't going to be correct because it's going to seem a lot higher than it should be, because muscle weighs more than fat. Just for an abstract way to describe this, this is what I'm going to do.

Dave: Sorry. If I can just jump in there, Molly, one thing I do want to say to the listeners is, BMI is generally more accurate for women than it is for men. For accurate, I'm just reinforcing what you just said. Muscle mass really does throw off the equation. What you're about to share I'm sure will be very applicable to the audience.

Molly: Studies have shown that on average meat eaters have a BMI of about 28.8, so on the closer side to obese. Vegetarians' BMI is on average 25.7, so that's still in the overweight category, on the lower end but still considered overweight. Then those following a vegan diet have an average BMI of 23.6.

Then I'm going to take it a step further. When you have people following specifically a whole food plant-based diet, which I'll talk about, you tend to even be lower on the spectrum, like myself. I'm at a 20.4, and so people following a whole food plant-based diet tend to be around 20, 21.

To answer that kind of original question, yes. If you want to lose weight, giving up meat is a fantastic place to start, but what I'm saying is there's even a more effective way to drop pounds while becoming ridiculously healthy and that's also really sustainable.

If you want to get down to the perfect weight for your frame and you want to stay there without a lot of effort, considering going to the whole food plant-based realm would be superior than going vegetarian.

Dave: I really like what you said there, get down to the perfect weight for your frame.

Molly: Yes.

Dave: Why did you say that?

Finding the Perfect Weight For Your Frame

Molly: Because we all have this idea for various reasons. Whatever personal reasons we have we always have this idea of what number we want to see on the scale or what size of pants we want to wear. We may have this number, but, guess what? Maybe this number isn't ideal for you because everybody's body is different.

We all have different shapes and different heights and we're all different sizes. Maybe getting down to a size 2 and weighing 120 pounds, even if you're 5'6" maybe that's just not in the cards for you. Maybe that's not how your body is designed.

When I talk to the people who I work with in my community of people, what I always say is, "Let go of the ideas that you have for that perfect weight or that perfect size and let your body be the judge. Let your body tell you what it needs."

If you're eating the right foods, you allow your body to find its natural "set weight" without much trouble

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One of the brilliant things about cleaning up your diet is you tend to get really in tune with your body and you have this whole new relationship with your body. Part of that is just allowing your body to get to the perfect weight that it's meant to sit at. If you're eating the right stuff, you will.

Dave: I think even the way you just said there at the end is really important as well is our bodies all have this set point, it's called, and that set point is if we're living a healthy lifestyle, that's where our body will want to be. Homeostasis is achieved there.

Molly: Exactly.

Dave: It's very easy for us to maintain that. For my listeners, way back maybe about four, five months ago I did a competition with one of my podcast guests where she was trying to slim down, get very lean for a photo-shoot, and I was trying to bulk up. Both of us were moving away from our set point. It was interesting, actually.

I spoke with her today and we were saying how when we aren't really focused on it, we both moved back to further away from that set point. It does take a little bit of a focused effort.

Molly: It does. Our body is a brilliant machine, and we're always trying to achieve that homeostasis. Our body wants to be healthy. We're not designed to be sick and to not work and to be on prescription drugs. That's not what our body is meant to do. We are meant to be healthy and we are meant to work.

Our body is always trying to achieve that. It depends on what you're giving it. You're either going to help it reach that or you're going to make it harder for the body to reach that, depending on what fuel you're putting in.

Your body is always trying to become healthier. What you eat either helps its cause or acts as a roadblock.

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Vegetarian, Vegan, and a Whole Food Diet

Dave: Yeah. Again, I couldn't agree more. From a vegetarian or even going vegan or whole food diet, what are the steps? What do you recommend for someone who wants to move in that direction?

Molly: First of all, let me just clarify, because I think a lot of people get tripped up on what's vegan, what's vegetarian, what's whole food plant-based.

A vegetarian diet is when you avoid all meat, including fish and poultry, but you include eggs and dairy. That's vegetarian. A vegan diet is when you avoid all animal products, including meat, fish, seafood, dairy and egg. Then a whole food plant-based diet is where you take it a step further and the diet is focused around unprocessed whole plant foods.

When you eat a whole food plant-based diet, you eat a ton of veggies. You eat fruit. You eat whole grains. You eat beans and legumes and you eat nuts and seeds. Those are the categories. Then you drop the processed stuff, because a lot of people think, "Okay, I'm going to go vegan and lose a bunch of weight," and then all of a sudden they realize, "Well, why aren't I losing weight?" It's like, "Maybe it's because you're incorporating some vegan foods that aren't so healthy."

If you think about it, French fries could be considered vegan, and there's a lot of vegan ice cream, a lot of vegan cookies. Whether it's vegan or not, junk food is still junk food. By focusing on whole plant food, you eliminate that junk food, and that's when your body really starts to thrive.

Dave: I love it. I wrote an article a while ago talking about a client who claimed she was vegetarian, and as we started talking about her diet, it turned out she didn't even eat any vegetables. She was just a non-meat-eater. It was basically all pasta and crackers and all these processed carbs. I love your message.

Molly: Yeah. The thing is that I also want to tell people and what I tell my readers a lot is this way of eating isn't a diet. Even though we say the whole food plant-based diet or the vegan diet, it's not a diet. Most people get really excited about this because diets suck.

They're not fun and they're restrictive. A diet is restricting calories. When you eat a whole food plant-based diet, there's no counting calories or weighing food or eating X amount of times during the day or keeping track of protein or fat or carbohydrates.

You basically eat whole plant food when you're hungry and then you stop when you're full and then you repeat. Eat when you're hungry. Stop when you're full. That's again getting really in tune with your body and trying to figure out, what does it mean to be hungry? What does it mean to be full? Because a lot of people don't even have a good gauge of that, which is really interesting.

Don't Knock It Till You Try It!

Dave: I agree. There just seems to be such a barrier of entry to even ... Let's just use vegetarianism as the easiest step as part of this transition. There seems to be such a barrier to entry, because I talk to people all the time, and they will say, "I could never give up meat." I used to say that. I don't know. I don't even call myself a vegetarian, but mostly I eat vegetarian. What do you say to someone like that? "I can't give up meat."

Molly: Yeah. For a lot of people, they have to have a good enough reason to try, first of all. I think that if you're not ready, then you're not ready. We all have our own process, and we all have our unique food path.

If there's at least a little bit of interest, then I would explore that. I would say, "Don't knock it till you try it," because what ends up happening is that once you make the switch, and I see this all the time with the people who I work with. I run a live five-week plant-based reset twice a year. This is five weeks of going through this process of making the switch. We all do it together as a group, and it's really fun.

I see all the time some people are nervous to start. They're not sure where to start. They're not sure what to do, but two weeks into it all of a sudden it's like they're not constipated anymore. They are already losing weight. They are feeling so energetic and happy.

They're craving healthy food. You have to give your body time to make the adjustment. Just like anything, if you're afraid of it, whatever we're afraid of, that's probably what we need to focus on the most.

For a new diet to show results, you have to give your body time to adjustment. Make the changes, then be patient.

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Dave: Yeah. I totally agree. There is value in eating junk food, and that value might be you feel better in the moment. I'm not saying, "Hey, I'm going to eat junk food," but when I think about people making switches, let's say, cutting out meat, there is value in eating meat. It tastes good.

People know how to prepare it. That's what we're used to. It's part of our habits. All that adds up to a huge value. The value we might get is losing weight, feeling better, having mental clarity, having energy. It takes getting to a point, like you said, are you actually ready to give up one for the other.

Molly: Right. What I tell people is, it's a matter of giving up instant gratification for long-term health and happiness, and that's what it is. It's just like anything. Whether it's drinking or smoking or eating junk food, of course those things you find pleasurable. It lights up the pleasure center of your brain, and you have dopamine running through and it feels really good. Then it goes away.

It's not long-lived. Then you're going to be stuck wherever you're stuck at. For whatever reason you want to change, you have to get past your comfort zone a little bit. You have to get out of that comfort zone to make changes.

Choosing to live a healthier life means giving up instant gratification in exchange for long-term happiness!

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It's a matter of, well, can you trade instant gratification for two weeks to try something else? Then after those two weeks, it's going to look different. It's going to feel different. The challenges that you thought were going to be there maybe won't be there as much. Things that you thought were really, really going to be hard won't be as hard. It's just a matter of, like you say, trading in that instant gratification for a little while.

The other thing is figuring out why do you need that burst? Is there anything missing in your life so that you feel like you do need that burst of pleasure? When I work with people, I say, "Okay, I want you to keep a journal, and when you have a craving and when you want that ice cream so bad and it's making you so pissed off that you don't have it, write it down. Write down your feelings. Why is this making you so upset?" We can actually learn a lot from ourselves by tuning into that and to exploring that.

What I have people do is, "Well, switch it out. If you took this food that makes you really happy for a moment out of your life, what would you have to entertain you? What would you have to keep you so that you didn't get bored? What would you have to comfort you?" Because a lot of people use food as entertainment and comfort and joy and everything else.

That's not really food's role. Food's role is to give us energy so that we can live our life. Too many of us put a lot of pressure on food when really we need to look at other things in our life to fill those voids and those holes.

Dave: I really like that you're talking about the psychological side of eating and not just the physiological side, because so much of it is trigger based, whether it be patterns, habits in our life or social or emotional or whatever it is.

What would you say to someone like Renata? It sounds like she's in a place where she's ready to give this a shot. Would you recommend that someone like her go cold turkey and just dive right into vegetarianism or veganism, or is it a step-by-step process?

How to Become a Vegetarian

Molly: I think that it's different for everybody. I think that you have to listen to yourself. You have to be the decider of that. I've seen people do both, and I've seen it work for both people.

I think that there's something really valid in taking baby steps and maybe cutting out, having meat maybe once a week and seeing how that goes. Then I would urge people then it's not just about taking unhealthy stuff out. It's really, there's a lot to be said for adding a lot of healthy stuff in.

If somebody is really hesitant to make the commitment to doing this, maybe for the next two weeks you can do green smoothies every morning and maybe just swap out any sugar that you're eating for fruit.

Then maybe incorporating some kind of plant protein a couple nights a week instead of animal protein, like some beans, some whole grains, lots of veggies, and doing something like that. Adding stuff in isn't taking stuff out, because you don't want to feel deprived while you're doing this.

This is a lifestyle. This isn't a diet, and so this is something that can last forever and you'll only keep feeling better and better the more that you do it. You have to find a way that's going to be sustainable and that really works for you, so if that means adding in a bunch of healthy stuff and then slowly cutting back on the animal stuff and the processed stuff, then brilliant. If that means going cold turkey and just not eating meat anymore and you feel like that's going to work for you, then, great.

A good diet is about FIRST adding healthy foods in, then slowly crowding out the less-healthy choices.

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I would advise playing around with some recipes before you do that and get five or six plant-based recipes that you really like so that you're not trying to mess around with that when you make the switch, because that can be really drastic when all of a sudden you take this animal-based food and processed foods out of the diet, most people are like, "Okay, now what do I eat?"

Dave: "What am I supposed to eat?"

Molly: Playing around with healthy recipes before you actually make that switch can be really valuable.

Dave: I just want to give you a little plug, because when I was on your website I was checking out your recipe index section, and you have some really great user-friendly recipes. That's what I liked about them. I'm not an expert chef, and I'm looking at these, thinking, "I can make that." "I can make that."

Molly: Yeah. That's the thing. In this realm, the plant-based realm, there's a lot of recipes online. My recipes are specifically focused on whole plant foods, and they don't include any oil or any processed food. I do veggies, whole grains, beans and legumes, nuts and seeds, fruit.

The thing is, if you're going to do this, it can't be complicated. It can't take all day. You can't have to go to five different grocery stores to get these exotic ingredients. That's one of the things that I really, really am conscious of when I create recipes, because I want everybody to be able to do them. I want my 18-year-old niece to be able to throw this together. I want my 72-year-old mom to be able to use these recipes and everybody in between.

One of the things that I do is I tell people, "You're unlearning things, and it's going back to basics. It's going back to just whole foods." They're user-friendly. It doesn't have to be complicated. A lot of people think, "How is it going to taste without oil and without any kind of processed foods or even processed vegan food?"

The thing is, if you use the right seasonings and you have a good recipe resource, like my blog ... Thank you for plugging that. Then it tastes great. It's so much more enjoyable than eating meals that make you feel like crap.

Dave: Yeah, I couldn't agree more.

For the listeners, I'm going to put a link to Molly's recipe index in the show notes for this episode. If you go to, you'll go to this episode and you'll see the link right there. Do check it out. She's got a lot of really beautiful ...

You've got food art. This is beautiful, good-looking pictures on here. I'm going through right now actually as we're talking. I want to try this soup. You've got a red lentil soup. This is going to be on my agenda for later today.

Molly: Oh, good.

Yeah. The other thing I do is I do meal plans. I offer weekly meal plans for 20 bucks a month. That's another great thing that people can do. They can try it out. I'm used to doing this and there's a lot of people who are used to doing this, but when you're brand new, I realize how daunting it can be.

I know that a lot of people come to me and they're like, "Okay, where do I start? I want to do this but I'm not sure where to start, because there's so much information out there. I don't know what to listen to. I don't know if their recipes are going to be good," so I tell them to try out my meal plans for a month and I give you all the recipes, the grocery list, the nightly meal plan instructions, and I just work it out for you. All you have to do is follow along.

That is something that I created just because that's the natural thing. We all need to eat anyways. We're all going to eat anyways. If you don't have a plan, and the other thing about eating this way I will mention, Dave, is that it's not something that's all that convenient. You have to spend time in your kitchen. It's not something that you can get from takeout or open a box or open a can.

You have to spend some time in your kitchen preparing this food. That's non-negotiable. If you want to eat a really healthy nutrient-rich fiber, high-fiber diet, you have to spend time in your kitchen. You need a plan, and so the meal plans have been really helpful for people.

Make Your Body Work Takeaway

Dave: Molly, to wrap this up, why I liked to keep things very short and poignant and we always finish with a Make Your Body Work takeaway, and this is for Renata and anyone else who's saying, "Listen, I need to fix my diet. I need to lose weight ..." whatever they're trying to achieve "... and I'm thinking about cutting out meat or going vegetarian or vegan, what is the first thing they can do today to get started?

Molly: I would say the first thing that they can do is make the commitment to themselves that they're going to do it.

That might sound strange, but I think that once people ... If you're toying with it and you're able to make the commitment, then you will find the resources and you'll do what you have to do to do it. Apart from that, I would say get a blender and tomorrow morning make a green smoothie. I can share my green smoothie recipe if you want me to and tell you what I do.

Dave: Yeah, please do.

Molly: Most people may think about smoothies ... This isn't the kind of thing that has any sugar or dairy or anything else. These are whole food green smoothies. They're really powerful. It's an easy way to get a ton of nutrients and a lot of fiber too.

Molly's Green Smoothy Recipe

I start out with my blender. I put two cups of water and then I put ... the bananas are tiny here in Hawaii, so I put two, but if I'm back on the mainland I'll put one banana. I'll put some hemp seeds or some chia seeds. I'll put some frozen berries to get all those really good antioxidants, either blueberries or raspberries or blackberries or strawberries.

Then I'll put a ton of leafy greens, like kale or collards. You could do chard, any kind of leafy greens are really good. They're packed full of phytochemicals that will make your skin glow and repair cell damage, really, really important stuff.

Then I'll throw in some turmeric and some ginger. Then if I have a little rock of Cacao powder, I'll put that in there sometimes and then just blend it, blend it, blend it. Blend it for two or three minutes, because the thing is you don't want it to be this consistency, it's sludgy. You want it really smooth. Blend it for two or three minutes and then drink it. It's really yummy, really satisfying and it packs a huge nutrient punch.

Dave: I love it. The turmeric and ginger, a great combo for smoothies. I love that one personally.

Molly: Yeah. They're anti-inflammatory. Turmeric itself is such a potent, it's a wonderful healing food. Yeah, definitely.

Dave: I want to make one last comment actually. When you started your takeaway and you said, "Commit to doing it." Then you laughed and thought, "Okay, maybe I should give something more practical." I loved how you chose that, because earlier in our talk you said, "Try it for two weeks."

I would challenge any of the listeners who are wanting to lose weight and have maybe read some of the same stuff that Renata's talked about or we've talked about here, saying vegetarianism is a way to go, commit to yourself. What can you do? Can you do it for a week?

I'll add to that challenge. Can you do it for a week and then write down what have you seen. What have you felt? What have you noticed in your body? Then you have a list of these positives. Then you can weigh, "Okay, are those positives worth me doing this for another week?"

Molly: Yeah, definitely. I really want to add to that that when you make this switch, the more veggies you can eat the better. I have people, that somebody might think, "Okay, I'm eating meat now but I'm going to eat exactly the same as I'm eating now but I'm just going to swap out veggie burgers for real burgers and vegan meat for animal based meat.

There is some benefit from that, because you're not getting the saturated fat and the animal protein, but if you really want to see a difference, I really encourage your listeners to, or anybody who wants to do this, to swap out not healthy foods for really healthy foods, so really lots and lots of veggies, lots of beans and legumes. Whole grains are great. Fresh fruit is great. Really do that, because that's when you're going to notice the biggest difference.

Dave: Yeah, crowd out the bad. That's what I like to say, "Crowd in the good."

Molly: Yeah.

Dave:, Molly, just so much great information. Thanks again for taking the time to join us today. I really appreciate it.

Molly: Absolutely. I love talking with you, and thanks for inviting me on.

Dave: If listeners want to find out more about you, where can they go?

Molly: is my website. I also have a fantastic private Facebook group where you'll get a ton of support from people doing this too, and the link to that is on my site.

Dave: Perfect. Can I link to that actually in the show notes as well just so people can find it that way?

Molly: Yes, absolutely.

Dave: Again, for listeners, if you go to, I'll have a link to Molly's website for her recipe index and her Facebook group.

Molly: Perfect. Well, thanks a lot, Dave.

Dave: Thank you. Thanks again, Molly, for joining us on the show today and for sharing some of your personal experience and the experience of your clients who have moved away from eating meat to a more plant-based diet. I really appreciate you talking about the idea of it being bigger than that. It's bigger than just what are we cutting out. It's what are we putting in.

Thank you to you, the listeners, for joining us. I've said this before, but your emails and your questions are what make this show happen, so please feel free to email me at any time, I love hearing from you and I love just being part of your journey, helping you along the way as you look to improve your health and potentially lose weight but just get in better shape and enjoy life more.

If anyone would like to work with me personally as they go through the steps that it takes to move away from eating some of those foods that maybe you know you shouldn't eat but have just not been able to cut out and replace with those healthier foods that we talked about. I'd love to be your coach. That's what we do in the 10 in 4 Challenge.

If you want to check it out, go to You can see what the process is all about and how people like you have made the move from eating those foods that they want to cut out, making that move to eating foods that really nourish the body and help their body get to that place of homeostasis that we talked about on today's podcast.

Again, check that out at As always, I really look forward to seeing you here again next week.

Thanks for joining me today!