September 15, 2025

Powered by Plants, Grounded in Science: Key Takeaways from Dr. Dawn Mussallem's PLANTSTOCK Talk

At this year’s PLANTSTOCK, Dr. Dawn Mussallem—Mayo Clinic physician, cancer survivor, and lifestyle medicine pioneer—delivered an inspiring lecture on the science of plant-based nutrition. Her message was clear: the quality of your diet directly impacts how long you live, how well you age, and how vibrant you feel along the way.

Here are the highlights from her evidence-packed presentation:

1. Diet Is the Leading Cause of Death—and the Greatest Opportunity

According to JAMA, diet is the number one cause of death in the U.S. Ultra-processed foods make up nearly 70% of the American diet and are linked to chronic conditions including diabetes, hypertension, obesity, and cancer. Eliminating ultra-processed foods is the first and most important step toward reclaiming health.

2. Extreme Diets Don’t Hold Up in the Long Run

Dr. Mussallem reviewed the research on carnivore and keto diets. The result? No long-term studies show survival benefits. At best, people may feel better initially because they’ve cut out junk food, not because of the diet itself. In contrast, plant-based diets consistently demonstrate reductions in all-cause mortality, cancer, and cardiovascular disease.

3. Plants Add Years to Your Life—and Life to Your Years

Longevity isn’t just about lifespan—it’s about healthspan. Research shows that 75% of aging is modifiable through lifestyle. In a 30-year study of over 100,000 people, those eating a diet rich in fruits, vegetables, whole grains, nuts, and beans lived up to 86% longer in good health compared to those consuming processed foods, added sugars, and red meat.

4. Fill Half Your Plate with Fruits and Vegetables

If you remember only one takeaway, let it be this: every time you eat, make half your plate fruits and vegetables. Just five servings a day reduces cancer risk by 10%, heart disease by 12%, and respiratory disease by 35%. Yet, 90% of Americans don’t get enough produce.

5. Fiber Is Medicine

Fiber is “class one evidence” in medicine—meaning it’s as close to a prescription as food gets. A review of 17 million people showed that fiber reduces risk of cardiovascular disease by nearly 30%, lowers cancer risk, and improves weight, blood sugar, and cholesterol. Plant-based eaters typically hit 40+ grams daily—well above the average American.

6. Protein from Plants Is Powerful

The myth that plants lack protein is outdated. Soy, quinoa, hemp seeds, lentils, and beans provide all essential amino acids. Studies show swapping animal protein for plant protein slashes mortality risk, supports muscle maintenance, and promotes healthy aging. For older adults, athletes, or those in recovery, slightly higher protein intake may be needed—but it’s still easy to achieve with plants.

7. Soy Is Not the Enemy

Despite persistent myths, soy is safe—and even protective. Among breast cancer survivors, higher soy consumption reduced recurrence risk by 25%. It also supports hormone balance and may lower prostate and lung cancer risk.

8. Smart Supplementation Matters

Even with a nutrient-rich diet, some supplements help fill unavoidable gaps:

Vitamin B12 – essential for everyone on a plant-based diet.
Vitamin D – most people need testing and supplementation, regardless of diet.
Calcium – prioritize food sources, supplement only as needed.
Omega-3 (EPA & DHA) – best sourced from algae oil.
Creatine – shown to support muscle, brain, bone, and mood health.

9. Muscles Aren’t Built in the Kitchen Alone

Nutrition fuels your body, but exercise sparks growth. Regular strength training and movement are crucial partners to a whole food, plant-based diet in maintaining health and vitality.

Final Word: Food Is Love, Food Is Life

Dr. Mussallem closed with this reminder: “Your food is your fuel. Prioritize whole plants, limit ultra-processed foods, supplement smartly, and move your body. That’s the recipe for longevity, vitality, and a vibrant healthspan.”