157: How a Whole-Food Plant-Based Diet Helped Reverse Heart Disease and Embrace Aging Like a Badass With Lauren Bernick

What happens when you stop accepting “this is just aging” and decide to do something about it?

In this episode, Lauren Bernick shares her real, no-fluff journey from a high cholesterol diagnosis and clogged arteries to reversing heart disease markers, reclaiming her energy, and stepping into midlife feeling stronger, lighter, and more alive than ever.

This isn’t about perfection, it’s about what happens when you treat your body like it matters.

We talk food, freedom, friendship, and what it takes to change your health story at any age.

We dive into:

• Lauren’s wake-up call: high cholesterol and “gunked up” arteries
• How a whole-food plant-based diet changed her heart health markers
• What improved in her arteries (and what surprised her doctor)
• Navigating restaurants, social life, and staying plant-based in real life
• B12 and supplementation
• Self-kindness over self-criticism
• Building community and why it matters for longevity

Helpful links:

• Age Like a Badass Mother website
• Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure by Dr. Caldwell Esselstyn
• The Prevent and Reverse Heart Disease Cookbook: Over 125 Delicious, Life-Changing, Plant-Based Recipes by Ann Crile Esselstyn and Jane Esselstyn
• Check out Clean Food Dirty Girl Meal Plan Club for heart-healthy plant-powered recipes

About

Lauren Bernick – Host, Age Like a Badass Mother Podcast
Lauren Bernick is a dynamic health advocate, speaker, and educator who transformed her life after a 2015 diagnosis of coronary artery disease. Through a whole-food, plant-based diet, she reversed the disease, lost weight, and regained energy. She now hosts the popular podcast Age Like a Badass Mother, where she explores fresh perspectives on aging with humor and heart. Lauren holds a BA in Communication from the University of Houston, a Certificate in Plant-Based Nutrition from eCornell’s T. Colin Campbell Center for Nutrition Studies, and spent 25 years as Director of Advertising for a pharmaceutical journal. Her background in stand-up comedy helps her connect with audiences in a way that’s honest, funny, and deeply human.

Lauren Bernick transformed her life after a 2015 diagnosis of coronary artery disease. Through a whole-food, plant-based diet, she reversed the disease, lost weight, and regained energy. She now hosts the popular podcast Age Like a Badass Mother, helping people make the rest of their lives, the best of their lives. 

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Molly Patrick (00:17)
Hey there, and thank you for listening and possibly watching this episode of the Clean Food Dirty Girl podcast. This is Molly, and today I have a very special guest. I’ve been looking forward to having you on, Lauren Bernick. Welcome to the show.

Lauren, you are the host of the Age Like a Badass Mother podcast, and I know a lot of our Dirties will be familiar with you because many of them listen to your podcast. I was able to chat with you on your podcast a while back, and we had a great conversation. We wanted to keep that going a bit, so I invited you on. I’m so happy to talk with you again.

Lauren Bernick (00:57)
Thank you. I’m so happy to see you again. I loved meeting you. Like I said before, I had known who you were for a long time, and it was such a pleasure to finally get to talk to you.

Molly Patrick (01:13)
I love that. I love doing these podcasts because I get to connect with people who I may be familiar with but wouldn’t normally have a conversation with. Part of that is because I live out in the middle of the Pacific and don’t see many people, but also because I’m kind of introverted and work from home. It’s really nice to sit down and have conversations with people whose work I admire.

Lauren Bernick (01:23)
Mm-hmm.

Molly Patrick (01:43)
I love doing this podcast for our community, but I also just enjoy doing it for myself. Your podcast is fantastic. You have a lot of great guests and cover important topics, especially for women in midlife. I’ve learned a lot and gained different perspectives. I was listening to a podcast the other day with a male host interviewing a woman about menopause, and I thought, it’s just better to hear women talk about menopause.

Lauren Bernick (02:35)
Yeah, that’s a little odd. I mean, it’s good that he had her on for his community, but still.

Molly Patrick (02:41)
Yeah. So, one thing we have in common is that we both eat a whole food plant-based diet and steer away from oil. I want to talk about your podcast and your evolution, but also your health journey—how you found this way of eating. Can you start around 2015 and what happened?

Lauren Bernick (03:29)
Sure. I really thought I was healthy. I made green juice, smoothies—I wasn’t going through drive-throughs. But my cholesterol was always around 300. One day, my OB-GYN suggested a calcium CT scan because of my cholesterol. That test measures calcification in your arteries.

I went, and I was shocked. My arteries were pretty clogged, and I was diagnosed with heart disease. I was 46.

Molly Patrick (04:26)
And how old were you?

Lauren Bernick (04:27)
I was 46.

The report said my arteries were worse than 75% of women my age who had taken the test. I was floored. At the time, I wasn’t eating whole food plant-based. I was vegetarian-ish but not healthy—eggs, cheese, low-fat dairy, olive oil, nuts, seeds. I avoided carbs like whole grains and beans because I thought they were bad.

My cardiologist told me to eat chicken, low-fat dairy, nuts, seeds, fruits, and vegetables and take a statin. But I was already eating that way and didn’t want medication. I wanted to reverse the disease. He said that wasn’t possible.

I left crying and called my dad. He said his doctor had him read Prevent and Reverse Heart Disease by Dr. Esselstyn. I ordered the book and the cookbook, read them immediately, and started cooking from it. I went all in—no “last meal.” I just started.

Molly Patrick (07:10)
Wow. Your dad’s doctor recommending that is unusual.

Lauren Bernick (07:22)
Yes. My dad followed it for a while but got very thin, so his doctor told him to add chicken back in. Then he needed another stent. The doctor didn’t connect the dots. My dad still eats some animal products.

Molly Patrick (08:07)
What was your diagnosis exactly?

Lauren Bernick (08:53)
Coronary artery disease. I don’t know the exact blockage percentage, but it was serious. Six years later, follow-up tests showed my plaques had receded. My arteries were healthier, with no inflammation or oxidized LDL. I have strong evidence of reversal.

Molly Patrick (09:52)
What happened to your cholesterol?

Lauren Bernick (10:01)
It was near 300. It dropped to 188 at one point and now ranges from about 199 to 220. But cholesterol isn’t the only marker. My blood pressure is great, I’ve lost 20 pounds and kept it off, and overall my health is much better.

Molly Patrick (11:19)
You reversed something many doctors think is impossible.

Lauren Bernick (11:31)
Exactly.

Molly Patrick (11:49)
Was the transition easy?

Lauren Bernick (11:53)
At home, yes. Going out was hard at first. I worried about what I’d eat. Now I bring food—dressing, tofu, beans. Going all in made it easier for me. It helped my palate change and allowed me to see results quickly.

I also felt better—more energy. I call it a high-vibration diet. The food is alive, and it really agreed with me. Plus, I was scared. My doctor said I had a 20% chance of a heart attack in five years.

Molly Patrick (14:32)
That’s a wake-up call.

Lauren Bernick (14:45)
Definitely.

Molly Patrick (15:13)
People often change when faced with that kind of news.

Lauren Bernick (15:20)
Yes.

Molly Patrick (15:30)
You mentioned “high vibration.” That really resonates.

Lauren Bernick (16:31)
It does. I love not having to disconnect from what I’m eating. It feels aligned.

Molly Patrick (17:28)
How has this way of eating supported you as you’ve gotten older?

Lauren Bernick (19:02)
I shudder to think where I’d be otherwise. I’d likely have gained weight, have blood sugar issues, be on medications. Instead, I feel great. I’m 57 and feel like I did at 35.

Molly Patrick (21:06)
I relate to that. It enhances everything.

Lauren Bernick (21:17)
It really does.

Molly Patrick (21:35)
What about exercise?

Lauren Bernick (21:45)
I’ve always exercised—consistently but moderately. Walking, yoga, weights, cycling. I don’t overdo it, and I don’t get injured. I aim for steady movement.

Molly Patrick (23:18)
That’s a great approach.

Lauren Bernick (23:57)
I try to be kind to myself. I don’t use exercise as punishment.

Molly Patrick (24:20)
What would you say to someone who struggles with self-criticism?

Lauren Bernick (29:29)
Start by catching yourself. When you say something mean in your head, stop. Replace it with something kind. It’s a practice. You have to be your own cheerleader.

Molly Patrick (31:40)
That’s powerful.

Lauren Bernick (32:14)
And extend that kindness outward—compliment people. It creates connection and a ripple effect.

Molly Patrick (33:38)
Connection is so important.

Lauren Bernick (34:14)
It really is.

Molly Patrick (34:39)
Let’s talk about friendships.

Lauren Bernick (36:38)
I’ve kept lifelong friends and also made new ones. If you don’t have friends, reach out to someone you’ve drifted from—that’s the easiest place to start. I also host potlucks, which help build community.

Molly Patrick (39:23)
Potlucks are amazing for that.

Lauren Bernick (40:56)
They’re easy and bring people together.

Molly Patrick (41:46)
This way of eating really becomes a lifestyle.

Lauren Bernick (42:18)
It does. One healthy habit leads to another.

Molly Patrick (42:50)
What inspired your podcast?

Lauren Bernick (43:21)
I noticed differences in how people age—especially my mom versus my aunt. I wanted to explore why. Also, I hope to gently introduce people to healthier living.

Molly Patrick (45:05)
Why did your aunt age differently?

Lauren Bernick (45:33)
She stayed engaged, worked on herself, stayed active, and maintained relationships. My mom didn’t. Lifestyle and mindset made a huge difference.

Molly Patrick (48:18)
It’s about quality of life, not just longevity.

Lauren Bernick (48:46)
Exactly.

Molly Patrick (49:10)
What advice would you give someone wanting to change?

Lauren Bernick (49:20)
Start small. Add more whole foods, move your body a little, reconnect with people—and talk kindly to yourself. It’s never too late.

Molly Patrick (51:24)
That’s a great place to start.

Lauren Bernick (51:43)
Thank you.

Molly Patrick (51:43)
Any common themes from your podcast guests?

Lauren Bernick (51:43)
Yes—gratitude, advocating for yourself, kindness, community, eating plants, and having purpose. These come up again and again.

Molly Patrick (54:50)
That’s beautiful.

Lauren Bernick (54:50)
Thank you.

Molly Patrick (55:08)
Any favorite books?

Lauren Bernick (55:29)
I read a lot. Burn Book by Kara Swisher is great. Also 11/22/63 by Stephen King and The Book Woman of Troublesome County. And I love romance novels too.

Molly Patrick (59:27)
I love that balance.

Lauren Bernick (59:53)
Exactly.

Molly Patrick (1:02:04)
Thank you so much for joining me, Lauren. Where can people find you?

Lauren Bernick (1:02:47)
My podcast is Age Like a Badass Mother. I have recipes at wellelephant.com, and my social handles are also Age Like a Badass Mother.

Molly Patrick (1:02:58)
We’ll link everything in the show notes. Thank you so much.

Lauren Bernick (1:02:58)
Thank you.