134: Thriving on a Plant-Based Diet with Rip Esselstyn

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
• PLANTSTRONG Podcast
• Live PLANTSTRONG
• PLANTSTRONG pancake & waffle mixes
• The Engine 2 Diet by Rip Esselstyn
• Plant-Strong: Discover the World’s Healthiest Diet by Rip Esselstyn
• Try Clean Food Dirty Girl Meal Plan Club free for 10 days
• Check out Clean Food Dirty Girl Drop It Club: Plant-Powered Weight Loss
  

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, PLANTSTRONG.

Follow Rip on Instagram @ripesselstyn.

Transcript (auto-generated, may have grammar errors)

MOLLY:
Okay, here we are today with a very special guest — the one and only Rip Esselstyn on the Clean Food Dirty Girl podcast. Rip, thank you for joining me. I feel like I’m talking to someone famous, so thank you for making the time!

RIP:
Thanks, Molly. I had you on my podcast recently and loved our conversation. One thing that stuck with me was your “suck-it-up” chair — where you’d go when you felt like crap. That image really stuck with me.

MOLLY:
Yes! That was right after I quit drinking. I needed to feel my feelings instead of numbing them. Having a physical place to go — like that chair — helped a lot. I’m so glad that stuck with you. That was a great conversation.

RIP:
Absolutely. And I’m glad to be here now. Fire away — happy to dive into anything.

MOLLY:
Let’s start with your upbringing. I’m curious — how were you raised in terms of diet? Especially since your dad made such a big impact with his work, when did that shift happen?

RIP:
Good question. People think the Esselstyns have always been plant-based — not true. We ate like most Americans: Burger King, McDonald’s, ribs, mac and cheese, bacon and eggs. That all changed in 1984 when my father started his heart disease research at the Cleveland Clinic. He and my mom adopted the diet alongside his patients. I was already in college, so I’d come home to visit and be exposed to their new way of eating. I was curious. I had respect for my dad, so I didn’t rebel. I thought, “Let’s try this.”

I was a collegiate athlete, eating lots of meat-heavy meals in the athlete dining hall. I didn’t go full-time plant-based until I graduated in 1987. From that point on, I used it to fuel my training and recovery as a professional triathlete. It worked incredibly well for me.

MOLLY:
That’s so interesting. And yeah, in the 80s, being vegetarian or plant-based was super weird. I was raised vegetarian, never ate meat — and I know how unusual that was. So being a triathlete in the 80s, did people think you were nuts? Did you get pushback?

RIP:
Surprisingly, not much. Triathletes are constantly looking for an edge. One of my early inspirations was Dave Scott — six-time Ironman World Champion — who was vegetarian. He even rinsed his cottage cheese to get the fat off. Between him and my dad’s research, I had two great sources of motivation and proof. Eventually, I became a top-10 U.S. triathlete. That validated everything for me.

MOLLY:
That’s such a good point. If people see you thriving, they’re less likely to question your choices. But even today, a lot of people are afraid of carbs. What do you say to those worried about eating too many carbs, or not getting enough protein — especially from plants?

RIP:
Most people have no idea how much protein they’re consuming. In 12 years as a firefighter, I never responded to a call for protein deficiency — it doesn’t happen. If you eat enough calories, you’re likely getting enough protein. According to the World Health Organization, it’s about 0.8 grams per kilogram of body weight. For me, that’s around 82 grams. I easily hit that with whole foods — oats, beans, greens, rice. I’ve never used protein powders or shakes.

MOLLY:
Right! And as you mentioned, all plants have protein — just in different amounts. It’s about eating a variety of whole plant foods.

RIP:
Exactly. The “Goldilocks” form of protein comes from plants — not too much of the sulfuric amino acids that promote inflammation, not loaded with cholesterol or heme iron. And the slower absorption is actually a good thing. T. Colin Campbell showed that high bioavailability isn’t always better. Plants give you just what you need.

MOLLY:
I’ve heard that too — especially from Dr. Greger. And yeah, growing up, I remember people constantly worrying about me not getting enough. Even now, many people feel isolated when changing their diet. You went through that in a firehouse — how did you manage that?

RIP:
It was tough. I was older than most new recruits — 34 — so I had a thick skin. But it was a toxic, macho environment. One guy said, “The last vegetarian didn’t last a week.” I just smiled and said, “Yeah, probably won’t either.” Twelve years later, I was still there — and thriving. I held physical fitness records and was getting national media coverage. That helped shift perspectives.

Later, one of my fellow firefighters had dangerously high cholesterol — I challenged him to try the diet. In 28 days, his numbers dropped dramatically. That snowballed into others joining. Eventually, our department physician even got on board and started prescribing the Engine 2 diet.

MOLLY:
Amazing. So it started with you staying true to yourself, even when it wasn’t easy.

RIP:
Yeah, and to anyone struggling — find your why. If it’s strong enough, you’ll stick with it. Build a support system, treat it like an adventure, and if you slip up, don’t beat yourself up. Just fix the “flat tire” and keep going.

MOLLY:
Love that analogy. Okay — changing gears — what’s your training routine look like now?

RIP:
Today I swam with my master’s group, then played two hours of pickleball. I do that five days a week now. It’s my new jam — competitive, fun, social. And then breakfast was my PLANTSTRONG cereal with fruit, seeds, and almond milk. Classic.

MOLLY:
You’re making me hungry. Has your routine changed as you’ve aged?

RIP:
Yeah, I have three kids now, so I shoehorn things in. But I’ve swam six days a week since 1990. We have dinner as a family most nights. And we take a nightly walk with our dog and cat. Yes, the cat comes too. We stargaze — it’s a beautiful ritual.

MOLLY:
I love that! Speaking of rituals — any big differences between how you and your dad approach this lifestyle?

RIP:
Yes — my dad’s “Plant Perfect” is stricter. No nuts, tofu, or avocados. My “PLANTSTRONG” allows those — with moderation. We recommend six servings of leafy greens a day. And I’m a huge fruit advocate. I might eat 14 pieces in a day!

MOLLY:
Haha, same here. Okay — a few quickfire questions from our community. When you eat out, what do you order?

RIP:
Casa de Luz in Austin — 100% macrobiotic and oil-free. Or I go to Sweet Greens for a big custom salad. If I’m somewhere less ideal, I follow my FAB rule:

• Figure out what you can eat
• Ask for what you need
• Bring your own (dressing, tortillas, etc.)

MOLLY:
Love that! What’s your take on coconut oil and sugar?

RIP:
Coconut oil is over 90% saturated fat — it’s a no for me. Same for coconut milk. Coconut water is just sugar water. And sugar in general? People eat way too much. We aim for 2 teaspoons or less daily, ideally just in dressings or occasional desserts.

MOLLY:
And what if someone is just getting started — what’s your best advice?

RIP:
This is one of the most exciting things you can do for your health. Yes, there’s a learning curve, but it’s worth it. You’ll be preventing heart disease, diabetes, cancer, Alzheimer’s. Look at my parents — thriving in their 90s. It’s never too late to start.

MOLLY:
Beautiful. Rip, thank you so much for your time, your wisdom, and your passion. This has been such a powerful conversation.

RIP:
Thank you, Molly. Mahalo.