The ONE Habit That Builds More Muscle Than Protein (Nobody Talks About This!)

In this powerhouse episode, Ali breaks down exactly what it takes to transition to a plant-based lifestyle, build real strength, and finally see results that last. This is NOT another “eat more protein” lecture — it’s the honest truth about what’s actually holding most women back from losing weight, building muscle, and feeling strong in their bodies. Ali shares: The dream that sparked her mission to help others transition to plant-based eating Why perfectionism keeps women stuck What the 90/10 Word of Wisdom–aligned approach really looks like Why building muscle takes longer than you think (and why that’s GOOD) The 3-phase PlantWhys transformation roadmap The biggest lies fitness influencers tell How to truly strength train (finally explained clearly!) What plant-based athletes actually eat How much protein you really need (and why most women overthink it) Why resistance training—not protein—is what builds muscle The exact fuel your body needs for endurance, HIIT, and strength training The shocking truth about under-fueling on a plant-based diet Pro tips for teens in sports, endurance athletes, and beginners When to use supplements like creatine, protein powder, or caffeine Why fiber + carbs = your athletic superpower How to use plant-based foods to reduce soreness, improve recovery, and boost performance Why December is the month to build strength (even through the holidays!) This episode is packed with science, real-life stories, and mindset shifts that will change how you approach health, nutrition, and training — forever. Links & Resources 🌱 Join the PlantWhys Membership (40-Day Jumpstart + Emotional Eating + Strength Training): www.plantwhys.com/collective  🍽️ Subscribe to Ali’s YouTube channel (easy vegan recipes your family will love): https://www.youtube.com/ ⁨@plantwhys⁩    🧠 Follow Ali on Instagram for daily plant-based inspo: www.instagram.com/PlantWhys 00:00 Introduction to Plant Wise 00:39 Challenges of Transitioning to a Plant-Based Diet 00:57 The 90/10 Approach to Plant-Based Eating 01:31 Phases of the Plant Wise Program 02:13 Strength Training and Fitness Influencers 03:15 The Importance of Progressive Overload 03:44 The Reality of Long-Term Change 05:42 Strength Training Month and Membership Promotion 07:00 Plant-Based Diet and Athletic Performance 08:41 Understanding Energy Pathways in Exercise 11:27 The Role of Rest and Recovery 13:05 Nutritional Needs for Athletes on a Plant-Based Diet 17:24 Protein Sources for Vegan Bodybuilders 19:09 Exploring Processed Meats and Protein Sources 19:29 Understanding Protein Needs and Leucine Importance 20:47 Calculating Your Optimal Protein Intake 23:27 The Role of Strength Training in Muscle Growth 24:46 Importance of Fat in a Plant-Based Diet 27:18 Micronutrients and Supplements for Athletes 33:21 Pre-Event Nutrition and Hydration Tips 34:09 Maximizing Performance During Athletic Events 35:22 Conclusion and Additional Resources

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