The Daily Beet

15 Nov Interview with plant-strong fitness expert, Lani Muelrath! (plus a giveaway!)

Share this story

We are excited to introduce you to Lani Muelrath, plant-strong fitness expert! Lani is the creator of The Body Transformation Formula and Fit Quickies™ 5 Minute Workouts. She has a Master’s Degree in Physical Education and over 30 years of experience as a teacher, coach, and trainer. She has received awards for her instruction, created and starred in her own CBS TV Show, and her expertise in the area of health and fitness is called upon by examiner.com, as Fitness Expert for Dr. John McDougall’s Health and Medical Center, coach, Dr. Neal Barnard’s 21-Day Kickstart program, and Health and Fitness Lifestyle Expert for Vegan Mainstream.com. She is Certified in Plant-Based Nutrition through Cornell University.

We’ve asked Lani if she’d be up for answering some of your questions about fitness and nutrition! We thought we’d get started by getting to know Lani a little more, and we’ll be having her back as a regular contributor to Engine 2!

Lani has also offered to giveaway one of her very popular fitness downloads “Fit Quickies”. Just leave a comment or a question you’d like answered and we’ll pick a winner (at random) this week!

Let’s get to know Lani!

What got you started down the path of plant-based health and wellness?

Gee, now we’re going way back before plant-based, plant-strong or any if their name friends were in our conversation.   Back then it was just ‘vegetarian’ and my reasons at the time were as they are today: health, humanitarian, and environmental.  Yet it’s even more so now.  You can take a look through John Robbins books and Skinny Bitch and see the same statistics and information as there were in those brochures from decades back that are archived on my bookshelves – Rory just sexed it up and brought in a whole new audience and generation, which is very cool.  In college I was teaching yoga and eating veggie.   The difference is that now I’ve ditched the dairy, and many more of the processed foods such as oils.

My journey has had several intervals to it.  As someone who has struggled with a weight problem for so many years – decades, even – I was certain that there was a way to eat that would allow me to eat according to hunger and fullness signals and still be slim and be in alignment with my vegetarian ideals.  I’d look out the window where we live in the woods and see squirrel and deer romping all over the place and they’re eating according to appetite and they don’t have ‘weight’ problems, do they?  And it’s not because they don’t have enough to eat.  The insanity of counting 4.3 grams of protein in ratio to 3.4590 grams of carbohydrate and 3.67 grams of fat to eat a meal just somehow seemed wrong.  I’m just choosing random number here to make a point.  I always resisted this concept and other diet rules and kept searching for a way to eat totally according to appetite and still be at my ideal weight.  I call it body-controlled eating and anyone can do it when you eat the right foods.  It’s a wonderful way to live.

It took me awhile to find it yet once I grasped it it’s all so simple.  Whole foods, plant-based, low fat.  Eliminate expelled oils and other processed foods, which should only be about 5% max of your caloric load, if any, anyway.  Work the right ratio of starchy veggies and whole grains to high water content veggies and fruits, depending on your health and body composition goals.  Look to Engine 2, the McDougall Diet, PCRM – they’re all on the same page.  The same guidelines that I use in my coaching programs and Body Transformation Booty Camps.

When people follow these simple guidelines, they always have success with health improvements as well inch and weight loss if needed.  You can count on 5 lbs and an inch off your waist in 2 – 3 weeks in Booty Camp, it’s almost like clockwork. Better sleep.  Better energy. The exercise is very important for improved health, body shaping, strength and vitality.  Yet when it comes to the weight loss, unless you get how much It is about the food, you will continue to be frustrated with your health and weight goals.  Then you do the exercise to enhance well-being, improve your biomarkers and strength, and give great shape to the muscles. I used to weigh 50 lbs more than I do now, so I know the challenges and the solutions.

Did you have any struggles when you started down this path? If so, how did you overcome them?

Looking back, my biggest struggle was just as it is for so many of the people that I coach through this process today:  Eating enough – which can be frightening when you have a weight problem; curing carbophobia, and eating on time.  Before that, the biggest challenge was not enough people even understanding what vegetarian was.  I know we still have some of that today – but back then society’s learning curve was pretty steep.

Giving up meat, fish, and chicken was a no-brainer.  Eggs were a little more baffling, but only because of baked goods and today there are so many solutions.  Dairy was the last to go. The half and half in my coffee.  I’d come and gone from ditching dairy completely, and then a few years ago a couple of things changed that for me.  For one,  I was invited to attend an all-day physician’s seminar with Dr. McDougall presenting.   He was in a roomful of arm-crossed cardiologists – as you can imagine.  Hours of slide presentation, graphs, and documentation later, it was clearer than ever.  Dr. McDougall was his usual persistent self in that presentation, yet I also thought he was very gracious and I was indelibly impressed with the way he didn’t back down from presenting the facts and common sense.

Where can people get in touch with you, and do you have any upcoming tele classes people can attend?

It’s easy to find me on the Plant-strong Fitness blog at http://www.lanimuelrath.com, where I have 4 years of archived articles, resources and information about health and fitness.  You can easily reach me via the contact form here.

And yes, the monthly TeleClasses are a huge hit – recent guests have included Chef AJ, Julieanna Hever, and Colleen Patrick-Goudreau.  I’m excited to announce that for the next TeleClass Engine 2’s own Natala Constantine will be my guest.  The tickets for this call are going to go fast.  You can sign up for the Teleclass here.

We want to thank Lani, and we look forward to her contribution to Engine 2! Do you have any questions that you’d like Lani to tackle? Just leave a comment (and you will be entered in the giveaway!)

*Stay tuned, next week Lani will be answering questions about go to foods for snacks and the proper nutrion post workout!

Share this story
Engine 2 Team
Engine 2 Team

The Engine 2 Team is dedicated to helping you become plant-strong! Each of us are on the plant-strong journey right along side of you!

  • PJ
    Posted at 08:06h, 15 November

    I am lost when it comes to nutrition. How can I learn what are simple/complex, what amounts of sugar, cardbs, protein and such to eat. I moved a lot as a child so I must have missed the health classes that taught this. I am completely lost here.

    • Lani Muelrath
      Posted at 12:45h, 15 November

      Hey PJ, looks like my response to you got moved down the page – scan down to find it.

  • Lisa
    Posted at 11:02h, 15 November

    She sounds nice and smart! I really like that you guys have a female fitness expert, so many of them are men (no offense to Rip! I love Rip!) but as a women I feel like I need some more things answered. Like, if I get pregnant what can I do to work out? Can I eat “plant-strong” if I’m pregnant? My husband and I are thinking about having a baby, and I don’t know the first thing about the “right” nutrition!

    • Lani Muelrath
      Posted at 12:44h, 15 November

      Hi Lisa!

      Aww, thanks so much for your comments and I know exactly what you mean. A little gender variety is good!

      Yes you can eat ‘plant strong’. Your nutrition requirements would mostly be increased calories a the varied, whole foods diet. When it comes to exercise, as pregnancy progresses there are small yet important guidelines, such as making sure that your heart rate is not too elevated at certain points during gestation, not doing exercises on your back after the early months – you can cross those bridges as you come to them.

      For now, keep yourself reading up about plant-strong nutrition and what a great motivation for getting yourself in primo condition! And as I asked PJ, I’d like to hear from YOU what your most immediate and pressing questions are about plant-strong nutrition.

  • Doug
    Posted at 11:04h, 15 November

    I’ve got a question: I’m a guy, I’ve lost weight, but I don’t want to lose anymore. I am too thin as it is, and I want to build muscle but I don’t want to lose anymore weight. I don’t have time to eat huge meals, so what can I do? I have great cholesterol (127). Thanks!

    • Lani Muelrath
      Posted at 12:40h, 15 November

      Hi Doug, great cholesterol alright! That’s fun number. Thanks for your post.

      When it comes to building muscle, it’s about the training challenge and eating enough calories to fuel your muscle growth. It sounds like the calories is part of your challenge as you don’t like big meals. In that case, more frequent smaller ones is the answer – you just have to plan for it and DO it!

      Our potential for muscle growth is also largely dependent on our genetic potential. You have to challenge them to bring the potential to bloom, but we all have our own genetic limits and opportunities.

      You might be interested in the video about weights and reps and making muscle:


      At the same time, if your intention is to really become a bodybuilder, then you would want to work with someone who can help dovetail your resistance training program to maximize your potential, and it may be a pretty intense regimen. Just don’t listen to any archaic cr*p about pounding down the protein powders!

    • Lani Muelrath
      Posted at 12:52h, 15 November

      Hey Doug, just left you a long reply and it is gone in cyberspace. D’oh!

      When it comes to building muscle, it comes down to training – enough of a challenge to those muscle fibers – and enough calories to support the repair and growth. You say you don’t like big meals, so the trick is several smaller ones. You just have to be prepared. And EAT them!

      Also, huge in muscle growth is genetic potential. You need to work out hard and eat enough to meet that potential, yet we’re not all cut out to get those massive muscle gains.

      You might be interested in this video about reps and weights:


      And if you are serious about body building, you would probably do well to have a trainer who can help you build a schedule to most maximize your potential. Just don’t let them give you a bunch of carp about pounding down protein powders.

    • Lani Muelrath
      Posted at 13:23h, 15 November

      Doug, I’ve responded to your question 3 times and it keeps disappearing, and when I repost I get the message “You already said that!”

      I’ll see what I can find out about this situation so I can get the reply to you!

  • margo
    Posted at 11:09h, 15 November

    Thanks for the article. You said one should: “Work the right ratio of starchy veggies and whole grains to high water content veggies and fruits, depending on your health and body composition goals.” What is the ideal ratio of these things for a female distance runner aiming for 15% body fat? I’ve struggled to get under 22% while eating plant-based.

    • Lani Muelrath
      Posted at 12:30h, 15 November

      Margo, standard rule of thumb for weight loss is 50/50. For faster or more weight loss, 1/3 starchies to 2/3 veggies. Then of course the fat content of the diet is really the first place to look. 15% fat for a female is pretty darn low and it would take some mighty tweaking to get there for most of us.

      Thanks for your post!

  • Mary
    Posted at 11:18h, 15 November

    I’m in my 60’s, what kind of things do I need to work on at my age? Looking forward to your posts.

    • Lani Muelrath
      Posted at 12:34h, 15 November

      Hi Mary! Thanks for the welcome.

      By “work on”, do you mean exercise? Diet?

      If you are referring to activity, here are the most current guidelines of the American College of Sports Medicine for health and longevity when it comes to exercise based on 400 research reviews:

      The 4 pillars of the ideal workout schedule: What the research says:


      You need resistance training, cardio, flexibility and core. Let me know if the article helps and what followup questions you have as they would make great content for a future column!

  • Jennifer beal
    Posted at 11:48h, 15 November

    I am also interested in learning more about ratio or correct carbs for body. This is a new concept for me. Where can I get more information about this?

    • Lani Muelrath
      Posted at 13:03h, 15 November

      Jennifer, are you looking for weight/fat loss or general good health?

  • Mark
    Posted at 11:51h, 15 November

    I know that the protein question has probably been answered 1000′ s of times, but I still am afraid of not getting enough. What will happen if I don’t get enough? How will I know?

    • Lani Muelrath
      Posted at 13:05h, 15 November

      Mark, there are no reported cases of protein deficiency in the US that aren’t connected with calorie deficiency. So if you’re starving and aren’t getting enough calories to keep up your weight, then you have a carb, fat, AND protein deficiency.

      100% fruit diets apparently don’t have enough protein either, if that’s you.

      I address the protein issue at length in an upcoming column so promise to stay tuned!

  • Carrie
    Posted at 12:15h, 15 November

    Thanks for sharing Lani. I lost 75 pounds while calorie counting and exercising, but after so long it just became a chore. I’ve gone vegetarian (after losing the weight) and have removed most dairy and eggs, but without the counting I seem to have come to a stall in my weight loss. Any suggestions about how I could get back on track? My goal is 100 pounds so I’ve got about another 25 to go before I reach that goal. Thanks!

    • Lani Muelrath
      Posted at 13:11h, 15 November

      Carrie, sounds like we have a lot in common! I got so burned out on the calorie counting and got so tired of being fat and hungry at the same time. YES there is a way!

      If you are stalled, keep a food journal for 5 days and check for:

      ‘cheats’ sneaking in. They can add up fast and the closer you get to your goal, the more they matter

      any processed foods

      hidden fats

      ratio of concentrated calorie dense foods to low calorie density foods – that is key.

      I’d love to put together a quick guide for this stuff – you’ll have to keep sharing your most specific questions.

      Hope this helps!

  • Lani Muelrath
    Posted at 12:28h, 15 November

    Hey PJ! You make such a good point – the basics need to be addressed. Tell you what, the info in the health classes may not have been your best allie anyway.

    Thank you for your comment and a great place to start would be of course the Engine 2 Diet book, and also Julieanna Hever’s Complete Idiot’s Guide to Plant-Based Nutrition. Julieanna was a guest on my TeleClass series not long ago and you can listen to the recording of that call here:

    In the meantime, I’d love to hear more from you about what YOU would find most immediately helpful in getting you started. Please post your thoughts here or if you prefer, send me an email at lani@lanimuelrath.com or use the contact form on my website.

    Thanks for your post PJ!

  • angela
    Posted at 12:50h, 15 November

    I have been plant strong for 3 months now and feel great, lost weight and feel better about my self. However I seem to be loosing alot of hair recently. Any thoughts?

    • Lani Muelrath
      Posted at 12:55h, 15 November

      Angela, unrelated no doubt as 3 months is a short period of time. Even though you can use a good chunk of weight in that time, the hair situation is probably unrelated and could be due to hormones, stress, weather, hair products…hard to say. Congratulations on your progress and I hope you find some answers about the hair soon. Let me know.

  • Kate
    Posted at 12:57h, 15 November

    Training for my first Ironman here! As a vegan, what foods would you take on your long bike and long run, and do you have any suggestions for foods to be eaten immediately post-workout? Thanks for the help. Do you consult? 🙂

    • Lani Muelrath
      Posted at 13:16h, 15 November

      Hey Kate,

      As you’ll see coming up soon is a column I put together for E2 about post-workout recovery – that will probably go up quite soon. The important thing is refueling that muscle glycogen within 45 minutes of your exertions that have depleted it. This is WAY critical and imperative for your energy on future exercise missions. Carbohydrates do this, you don’t need a protein shake.

      To take on your activity sessions with you you’d want easy to digest, fast muscle-fueling such as fruits along with some slow burners like potatoes. Yet very important is how you fueled after your last workout! And be sure that in the hours before your training you have some solid, slow burning calorie load as well.

      Yes, I do consults, mostly on a referral basis due to scheduling yet you ar definitely an E2 refer so feel free to drop me a note lani@lanimuelrath.com.

      Where is the Ironman you are training for? I did a shortened triathlon once – not the full length (heavens, all hats off to you!) but I did medal in my category! 🙂

  • Joanne
    Posted at 13:09h, 15 November

    Hi, I was wondering what your take on a low fat raw vegan diet is? I see people doing very well living this way. I do however have concerns that it may be difficult to stick with. Thanks.

    • Lani Muelrath
      Posted at 13:19h, 15 November

      Joanne, 2 things. Raw food: Difficult to stick with, for me anyway. I like my eats! And there are some nutrition elements delivered best after cooking and the fiber breakdown that occurs. Some people swear by it, however. A raw foods expert would be a good resource for you.

      Now, low fat is something else. Yes, definitely the best choice and that’s what I do. Not sure of your goals.

      Thanks for posting!

  • Jill Hutchins
    Posted at 13:16h, 15 November

    I am a vegan. How do I explain my food choices in an area that ranching is a way of life and mentioning I don’t eat meat is greeted with distain…..?

    • Lani Muelrath
      Posted at 13:21h, 15 November

      Jill, you may have to give up the need to explain. Who is is for, anyway? Does anyone shoe interest? Do you feel like you need to defend your plate? You don’t. Being a role model for your choice while showing compassion and humility can be your best allies.

      I know it’s tough to feel like you are alone and swimming upstream. That’s why it’s good to stay connected with like-mindeds.

      So glad to meet you!

  • Laura
    Posted at 13:48h, 15 November

    Ok, I have been plant-strong for about a year now, I had some initial weight loss, but I haven’t lost a pound in a few months, in fact last month I gained weight. I follow Jeff Novicks label reading guidelines, I do not eat a drop of oil, I don’t drink smoothies or juices, no processed food, I eat lots of vegetables. I work out a few times a week as well.
    Am I just eating too much? How many calories should I eat to lose weight?

    • Lani Muelrath
      Posted at 15:20h, 15 November

      Hey Laura,

      I’d actually need to see a few days of food diary to help you answer this question, yet sometimes keeping one yourself will help point things out. For example, finding out the ratio of starchy veggies to low calorie density veggies can make a difference. How you structure your meals. If there are trouble spots during the day. How much weight you have to lose – these all come into play.

      Try a food diary for 5 days, note everything, what times and amounts, and you may get some insights. If you are closer to your weight ideal, it can be more exacting, especially if you are someone who has a history of ‘weight problems’ – such as myself – I understand!

  • Monique
    Posted at 13:55h, 15 November

    Lani, I work out in the mornings. So far I have had difficulty doing so on a solid breakfast, so I start with a protein smoothie. I want to give those up (as they are not Engine 2 approved!) but don’t know what foods to replace it with that will allow me to do Pilates core work at 8:00 am without feeling queasy!

    • Lani Muelrath
      Posted at 15:21h, 15 November

      Monique, how about some fruit and a little bit of cereal or toast, and follow up your Pilates with a heartier brekkie?

  • Lisa
    Posted at 13:57h, 15 November

    Hi Lani! I’ve been plant-strong since July. I’ve lost 26 pounds so far. Would be very happy to lose another 10. I think I have the food part under control, but the exercise I don’t. I have limited workout options. I have a treadmill at home which I’m on every day, but want to bring more exercise into my daily routine. I workout in the morning before my daughter wakes up. Any suggestions?

    • Lani Muelrath
      Posted at 15:29h, 15 November


      Part of it depends on your goals – are you looking for overall health and wellness? Some super-charged body sculpting? Flexibility and energy? From there you back build your routine.

      Keep in mind you need resistance training, cardio, and flexibility. You can fit in everything you need in under 4 hours a week.

      Here’s what I do. I walk every day. I do targeted body-shapers and strengthening about 3x a week, and as a busy woman that is why I created the Fit Quickies. I can do these 5 minute workout segments peppered throughout the day, or while traveling – or string them together for a longer routine when I get the chance.

      I make sure I get cardio in, usually a mix of the walks and Burst Training. By the way, you can pick up one of my Fit Quickies for free along with my Burst Training Guide here:


      Burst training is my fun term for Interval Training – you can get that 40 minutes of cardio done in 15 – 20 this way. So see, I get it about little time, big expectations!

      Rethink the treadmill every day, not because of activity but because of gait issues that can occur with overuse.

      Good for you for not giving up! Your vitality is dependent on not only what you eat but how you move.

      Let me know if this helped!

      • Lisa
        Posted at 18:14h, 15 November

        It helps a lot. Thank you so much. I will take your advice and start with it tomorrow!

  • Bev Dye
    Posted at 13:57h, 15 November

    Hi..I am still asking is Tofu safe to consume if it is organic and gmo free. I have heard so much up here in Victoria, Canada, where I live I am getting dizzy. I love having tofu in my stir fries, I don’t always want to eat tempeh. I buy the tofu that is Organic and gmo free made right here in victoria.
    Help!! 🙂

    Thank you

    Bev Dye

    • Lani Muelrath
      Posted at 15:37h, 15 November

      Hey Bev – Best thing to do with tofu is use it judiciously. It is high fat, concentrated food best used as a condiment. So it sounds like the tofu you are getting is good quality, just remember it is a splash of flavor and not the main course when eating whole foods, plant-based, low fat.

      • Bev Dye
        Posted at 16:45h, 15 November

        Thanks Lani
        Appreciate your advice
        I like to use it in very large stir-fry’s the amount of Tofu is minimal compared to the veggie content.
        Thank you

  • Christine
    Posted at 13:58h, 15 November

    I am not a salad person and I don’t care for cooked greens. This past summer I did make many kale, cabbage, and carrot slaws to replace them. Now that the cold season has hit, is it okay if I concentrate on things like broccoli for my greens? I love plain steamed broccoli.

    Posted at 15:42h, 15 November

    I would like to know if there is such a thing as a plant strong or a vegan food pyramid? I’m looking for a visual sense of the portion sizes and frequency needed for the various types of foods. Thanks.

  • william arnold
    Posted at 16:44h, 15 November

    Plant based diet is responible for a weight loss of over 100 lbs. I have heard mixed information about the benefits or problems of having coffee with caffeine. Thoughts?

    • Lani Muelrath
      Posted at 17:09h, 15 November

      William, well done and congratulations!

      Coffee can have an undesired effect on cholesterol levels, which can be mitigated somewhat by using a filter (it’s in the oils). It’s very acidic. Some people swear it affects their weight loss one way or the other. It can raise blood pressure.

      It’s also been noted for sharpening mental acuity and as a sub-clinical treatment for ADD. From what I can see the jury is still out on minimal use, such as one cup a day. Which is what I enjoy. 🙂

  • Jude
    Posted at 20:59h, 15 November

    I’d love to win anything that helps me tone up in 5 min a day! I’m a teacher who works 12 hour days. I went plant strong in the spring after reading E2, and Eat 2 Live. My kids have been vegan for 14 years and I had “played” at it on and off. Now that I’ve lost 30 pounds, I need to tighten the jiggle! Send your book to me please! Jude

    • Lani Muelrath
      Posted at 21:55h, 15 November

      Hey Jude, do I GET your situation. I taught 6th grade for 20 years while coaching and teaching fitness on the side and even though everyone thought I just must be working out all day since I work in fitness, I was just as challenges as the next guy!

      Fit Quickies are a lifesaver and they’re also on a ‘quickie’ pre-holiday sale through tomorrow. And maybe you’ll win one!

      Congrats at losing 30 lbs, that is no small feat and it IS possible to tighten it up.

  • Kristen
    Posted at 21:49h, 15 November

    Hi There!
    I am so confused about grains/carbs. I keep reading how carbs, even in the form of whole grains, will lead to insulin resistance, obesity, etc. Even whole fruit is being demonized! I keep reading a lot of people/doctors bashing high carb/low fat. I want to eat plant- based for ethical reasons, but I also need to lose weight and there is a history of diabetes in my family. I am a huge animal lover and don’t know if I can go back to eating meat/animal products.
    Please help! Is high carb/low fat bad for someone like myself, who needs to lose weight and has a family history of diabetes? I do try to exercise 4 days/week (half hour on elliptical 2x, and 60 minute cardio/kickboxing classes 2x) and watch my diet. I lost 50 pounds through diet and exercise a few years back and due to many reasons, gained it all back, but this time I want it to be a real change.
    Sorry this is so long!
    Thank you!

    • Lani Muelrath
      Posted at 22:26h, 15 November


      Yes it can be done with low fat, whole foods, complex carbs, lots of good veggies, a little bit of fruit, and a some beans.

      The protein-pushers are doing us all a disservice and creating a nation of osteoporotics. There’s no way it jives with your compassionate intuition.

      You must make your own decision. Yet once you have, stop reading all the conflicting presentations that are leaving you – well, conflicted!

      I too last 50 lbs and have kept it off for the past 12 years or so now. You can do it again and keep them off for good.

      Now, I assume you are talking about Type 2 diabetes? PCRM has a deep archive of information about vegan low fat diet on same here:


      You can also get Dr. Neal Barnard’s book Reversing Diabetes for more support – pick it up.

      Read these articles at McDougall:

      And then get off the fence about your pathway. You can investigate the sources who are pushing the protein and lo carbs. Are these ‘fitness’ sites? Weight loss sites? Who are the resources for data? Are they just repeating eachother?

      These resources should be helpful you and all the best of success! Keep me posted.


    • Lani Muelrath
      Posted at 22:27h, 15 November

      Hey Kristen! I have a reply for you that is full of links but the reply box isn’t taking it. I’ll check with admin and see what the problem is. This happened with one other post today, too.

      Stay tuned!

      • Kristen
        Posted at 22:26h, 16 November

        Thanks! Looking forward to the links.

        • Lani Muelrath
          Posted at 23:48h, 16 November

          Kristin, my reply shows here now – as a matter of face, in duplicate! Can you see it? If not, let me know and we’ll get it to you via email.



          • Kristen
            Posted at 23:58h, 16 November

            For some reason I still cannot see your reply.
            My e-mail is krissbunny@gmail.com
            Thank you so much!

        • Lani Muelrath
          Posted at 18:40h, 17 November

          Kristen, for some reason my comments still say “awaiting moderation” even though I can see them just fine!

          Not to worry, I just sent my reply to you via email -let me know when you get it!


          • Kristen
            Posted at 20:56h, 18 November

            I did receive your e-mail. Thank you! I will follow my heart and continue plant strong.

            Thanks again,

  • Lani Muelrath
    Posted at 22:25h, 15 November


    Yes it can be done with low fat, whole foods, complex carbs, lots of good veggies, a little bit of fruit, and a some beans.

    The protein-pushers are doing us all a disservice and creating a nation of osteoporotics. There’s no way it jives with your compassionate intuition.

    You must make your own decision. Yet once you have, stop reading all the conflicting presentations that are leaving you – well, conflicted!

    I too last 50 lbs and have kept it off for the past 12 years or so now. You can do it again and keep them off for good.

    Now, I assume you are talking about Type 2 diabetes? PCRM has a deep archive of information about vegan low fat diet on same here:


    You can also get Dr. Neal Barnard’s book Reversing Diabetes for more support – pick it up.

    Read these articles at McDougall:

    And then get off the fence about your pathway. You can investigate the sources who are pushing the protein and lo carbs. Are these ‘fitness’ sites? Weight loss sites? Who are the resources for data? Are they just repeating eachother?

    These resources should be helpful you and all the best of success! Keep me posted.

  • Avital Stolar
    Posted at 08:06h, 16 November

    Dear Lani,
    I just want to say thank you. I’m in college and have been plant-strong for almost 2 years and it’s very empowering to hear about other believers especially those who work in the health and fitness arenas. (I check Engine2Diet.com every day for more inspiration. 🙂 I always enjoy explaining my diet to all my pizza and beer-loving friends, but it’s most informative and convincing when I can point them to advocates who work everyday to help others stay healthy in their own careers.
    Peace, Love, Kale

    • Lani Muelrath
      Posted at 08:48h, 16 November

      Hey Avital, thanks so much for stopping in and you’ve got a great attitude. And you’re right, the more places and people on the team that we can join forces with, the better!

      What year are you in your studies? I teach also at the college level and was on campus last night teaching a fitness class so we’re on the same page today. Keep up the work at taking a stand and being an advocate!


  • Mary Faron
    Posted at 09:25h, 16 November

    Hi Lani, very excited to learn your insights. Seeing how you like to address the why’s of dietary issues in depth, I am wondering why it is that getting through the day eating plant strong is not a problem for many of us, but at night, ah, that’s another story. Looking forward to your help!

  • MizzB
    Posted at 09:25h, 16 November

    Great interview. Thank you for sharing your experiences and insight about living the plant-based, plant strong lifestyle.
    Thank you for the giveaway.

    • Lani Muelrath
      Posted at 10:56h, 16 November

      Hi MizzB – thanks so much! Good to be on the same p-s team with you.

  • Cori
    Posted at 15:03h, 16 November

    I’m struggling….After multiple tests (and 11 years of living with it) I am told I have bad IBS. I can pin point some specific foods that cause me problems (unfortunately my fav fruits and veggies and I can’t have soy) but I believe a plant-based, gluten free, FODMAP lifestyle is my only option. Then I realize I would be so extremely limited on what foods I could eat, and I give up. After seeing FOK, and expecting it in the mail this week, I believe the lifestyle would benefit me with weight loss and less issues with IBS. But I have a feeling that, although family would support me, it would be too hard for everyone to understand and be able to cook anything without oils, cheese, meat, etc. I feel so lost that I don’t know where to start with anything.

    • Lani Muelrath
      Posted at 20:04h, 16 November

      Hey Cori,

      Looks like you have 2 issues here:

      1) the food plan best for you
      2) wanting everyone else to understand

      First , on finding food plan. In your experience, is it eliminating soy, gluten, and other specific foods that make your system work well? Focus on that first. This story may help you:


      Second, if you went to a physician and were told that you had to eat certain foods and avoid others to be well, would it be hard for ‘everyone to understand’ – ? Even though your challenges may be steeper than other plant-strong eaters, we all face the challenge of family and social acceptance. The first thing to get over is expecting understanding and unconditional support. You can’t change anyone but yourself yet when you find what makes you feel well, THAT is what is important for you. Here is where staying connected with other like-mindeds and being patient with family and friends can help. But it is YOUR body, you live in it every day, and you have a right to feel your best!

      So find out what your optimal plant-strong diet is. Then reach out to see what others have done to gain confidence in all kinds of surroundings. Honestly, I have clients who are the only plant-strong eater in their family and stay connected with forums, blogs, and friends to be confident and compassionate at the same time.

      I know this seems like a steep climb but there is company. Thank you SO much for stepping forward and telling your story.


  • Jen Baker
    Posted at 09:58h, 22 November

    My 20 yo son wants to build muscle & strength and has been talking about doing the GOMAD (Gallon of Milk a Day) diet. I told him most of my many reservations about it, but haven’t been able to come up with a good protein alternative for him. He wants to get 130 g a day. Any suggestions for this worried Mama? Thanks!

Copyright 2017 Engine 2 Diet | Terms Of Use | Privacy Policy | Disclosures