Why a plant-based diet could be the health hack you’ve been looking for (and how to start making some changes now)

If you’re reading this, chances are you’re not exactly excited about how you’ve been feeling lately. Maybe you’ve tried every fad diet and latest craze on TikTok, hoping that this time you’d finally find something that clicks. But more often than not, you find yourself right back where you started, feeling like you're just surviving.

What if you could put all of that behind you once and for all?

Imagine going from feeling run-down to feeling genuinely energized. From being frustrated with those little things that just seem to happen as we get older to finally feeling confident and in control of your health and what you’re eating.

That’s what plant-based nutrition can help you achieve. It’s not just a quick fix… it’s a sustainable lifestyle change that can help get you off that roller coaster for good.

Why the Science Behind Plant-Based Nutrition Just Works

In the almost five years since we went plant-based, it’s hard not to notice all of the new plant-based options popping up in grocery stores and on restaurant menus. Plant-based diets have really started getting more attention, and it’s not just hype. 

Research shows that a whole food plant-based diet can offer a multitude of health benefits, from improved sleep quality to reducing the risk of many chronic diseases like diabetes and heart disease. Unlike animal products, plants are naturally nutrient-dense (including all those health-promoting phytonutrients) and full of fiber, which helps you feel satisfied without feeling deprived.

Studies have shown that eating 30 different plants a week is linked to a healthier, more diverse gut microbiome, which in turn can lead to many other health benefits like those mentioned above. I don’t know what the average number of plants per week is for a typical American, but I’d put money on it being way less than 30. (Just for the sake of comparison, I probably eat 15+ a day.)

Why you're hesitant to give this a try

Of course, making this shift isn’t always easy, especially if you’re used to “traditional” meals. Here are a few common challenges and how you can get around them:

1. Not Knowing Where to Start: If your dinner plate has always included meat, a starch and a veggie, it’s not surprising that building a plant-based plate feels, well, weird. Just start by adding in more of what you already enjoy, like vegetables, fruits, or whole grains, and then build your meals around those rather than around animal products.

   
   

2. Feeling Overwhelmed: It’s easy to get bogged down by all the “rules” and information out there, but you don’t have to change everything all at once. Try taking it one step at a time and focus on small, simple changes that don’t feel so big and scary. (To help reduce some of the overwhelm, check out these three simple tips.)

   
   

3. Feeling Restricted: I get why it feels that way, but how about this reframe: You’re actually adding more variety, color, and flavor to your meals with all the different plants out there, which means you’re also getting a wider range of vitamins, minerals and other nutrients. In reality, there’s a good chance you’re only eating a couple different kinds of meat and a handful of different grains and produce on a regular basis. (If that sounds crazy, try keeping track for a few days and see for yourself.)

   
   

When done right, a plant-based diet feels sustainable, not restrictive. You feel so good when you fuel your body with all that plant goodness that it helps you stay motivated to stick with it. 

Simple steps to get started

You don’t have to overhaul your entire diet overnight; small changes can add up in big ways. Here are a few simple tips to help you get started.

• Add more plants to the meals you’re already eating: Try adding extra veggies to your pasta sauce or stir fry, throw some extra fruit on your cereal or swap out extra beans for the meat in your favorite chili recipe.

  
  

• Incorporate more whole foods: Swap out processed snacks for whole-food options like fruits, raw veggies or air-popped popcorn. Not only are they more filling, but they also have lasting energy that won't leave you needing a nap in the middle of the day.

  
  

• Listen to Your Body: Instead of following strict rules, focus on what genuinely makes you feel good. When you start to notice these benefits, staying consistent feels a whole lot easier.

You Deserve to Thrive

Life is too short to just feel “ok” most of the time. Making a switch to a more plant-forward diet is about creating a lifestyle where you feel good and have the energy to truly be present and enjoy life. And it all starts with simple steps that can move you from just “surviving” to thriving.

Want to learn more? Join my Plant-based for Beginners course starting January 15th, 2025.