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Take the

21 Day Plant-Based Challenge!

Online, Self-paced


Stephanie Spencer RN, BSN, DipACLM

Certified Lifestyle Medicine Practitioner

American Board of Lifestyle Medicine

  • Over 9 hours of classes taught by Stephanie 

  • Over 43 Learning Modules

  • Homework Assignments

  • Individualized  Worksheets

  • Automatic Enrollment in Monthly Plant Based Support Group

  • WFPB Recipes and More





with Stephanie

on Wed, June 14th at 7 pm CST. 

Use coupon code: HEALWITHPLANTS for 10% off

How Does it Work?


Over 9 hours of pre-recorded video classes with

43 learning modules and

personalized worksheets. Students typically take 4 weeks to complete one class per week while developing new cooking skills.


After you've built up your Plant Based knowledge base

and cooking skills, start your 21 Day Challenge.

 ALL IN! 100% for 3 WEEKS!


After completing your 21 Day Challenge, repeat your labs, weight, and blood pressure.  Be prepared to be amazed. It's so much more effective to treat  the cause of health problems with the right food than treating the symptoms with pills! 

We'd love to hear your success story at our monthly "Food is Medicine" virtual Support group meeting or post your story on our Facebook page!


Perhaps you’ve seen a documentary or heard stories of people who have been able to drastically improve and frequently even reverse chronic diseases like Type 2 Diabetes, high blood pressure, and coronary artery disease with a

Whole Food Plant-Based Diet.

About 75% of our health care budget is spent on the treatment of diseases that are caused by the food we eat.   Most medical specialties are built around technical expertise in performing highly intensive and/or invasive procedures caused by these “food-borne illnesses” that are assumed to be needed on just about every human around their 5th decade of life and beyond (heart catheterizations and stents, colonoscopies, prostate procedures, chemotherapy, insulin pumps, chronic diabetic wound treatment, etc., etc., etc.). 


I’m a cardiac RN and I’ve spent decades caring for heart failure patients with all of the above problems from the beginning of their illness to the last weeks and days of their lives.  Unfortunately, our health care system frequently does not incentivize nutritional interventions that have been shown to effectively address the underlying causes of disease. So by default, we usually end up only treating the symptoms of Standard American Diet-induced diseases for the last 30-40 years of people's lives. 

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In early 2019, in an effort to seek a more natural way to promote health, I took an entirely new career direction and started Natural State Microgreens and began selling this superfood to restaurants and at farmers’ markets. Ironically, around this same time, my husband Paul developed pre-diabetes. Type 2 diabetes has been my nemesis my entire professional career because it was frequently the root cause of the loss of health and life of so many of my patients. I had heard of the effectiveness of Plant-Based Nutrition in reversing diabetes, so we immediately switched to a Whole Food Plant-Based Diet (WFPBD), and within 4 months, Paul’s diabetes was reversed!

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"Change Your Food, Change Your Life!"

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A few things I learned in our personal WFPB journey:


  • A WFPBD is very easy to stick to, the food is delicious,  and most importantly, we were never hungry.


  • A WFPBD involved eating many different foods than we were accustomed to. This food was delicious and much more exciting than our usual fare, but in order to make such a definitive shift away from many of the comforting and familiar foods we had been eating for decades, it was necessary for me to have a solid understanding as to WHY this way of eating was so beneficial to our health and is in fact superior nutrition for humans than the meat/dairy/starch/vegetable formula that we were taught from childhood. 


  • Once you clearly understand the importance of Whole Food Plant-Based eating, you just need to keep an open mind, be willing to try some new foods, learn a few new cooking skills and you’re on your way!   


Once I realized how easy a WFPBD is to maintain over time

(Paul and I have both steadily lost over 20# without even trying), and how effective it is at greatly improving and frequently reversing chronic disease like Paul’s pre-diabetes, I had an epiphany.  I realized that what is missing in healthcare today is the foundational nutritional knowledge and support needed to change dietary habits and address the underlying cause of so many of our health problems. I obtained a Certification in

Plant-Based Nutrition through the T. Colin Campbell Center for Nutrition Studies offered through Cornell University.

After spending the last 20 years directing programs to manage chronic disease, it is such a privilege to now be able to give my students the nutritional tools they need to TRANSFORM their health and even reverse these chronic diseases.  


What if I'm not ready to give up meat and dairy yet?

You do NOT have to have already made up your mind to never eat meat and dairy again to start this course.  Research has shown that every step you take in a plant-based direction improves health. The first step is learning new ways to eat fruits, vegetables, whole grains, and legumes on a regular basis.  Your taste buds will evolve and will start to pull you in a more plant-based direction over time. Even if you decide you can never give up meat and dairy altogether, if you can minimize these products in your diet while replacing them with

health-promoting foods, you will improve your health. 

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Young girl having a good morning healthy

21 Day Plant-Based Challenge Reviews


"There is a set of stairs I have to climb to my doctor's office.  I used to have to go one step at a time and rest between steps.  10 days after starting this diet, I walked up the stairs like a normal person with one foot in front of the other. This may seem small to others, but it is the best thing that has happened to me-

I can't believe my good luck!"

"I took this course because my bloodwork showed that my kidneys were starting to show signs of decreased functioning.  Three weeks after starting Stephanie's program, we repeated my bloodwork and my doctor and I were amazed to see that my kidney function

had returned to normal!"

I appreciate the variety of research presented...not just one source/one-sided.”


“I lost 17# in two months and finally kicked my heroin-like sugar addiction.”


“Excellent on several levels: science and evidence, practical challenges, recipes, and resources on-line and in the community.”


“Great resources! Great information provided clarity to a lot of questions I had.  Loved that the class was presented in various stages...and all were made to feel comfortable, welcome, and successful.”


“My baseline cholesterol was 340.  My doctor put me on a statin and I started this class soon after.   2 months later, my cholesterol was down to 176!”


“....Have really appreciated a sharing of nutrition education WITHOUT hidden agendas, propaganda or marketing schemes.  So refreshing.”


“You really opened my eyes about what I am eating and I feel so much better, less tired and not weighed down after I eat.  I haven’t eaten milk or meat since the beginning of the first weekend and I don’t miss it!”


“I’ve watched many WFPB YouTube presentations and Stephanie knows her stuff!  I still learned important information I didn’t know.”


“I’ve lost 8 pounds the first month and my blood pressure

has dropped 10 points and total cholesterol dropped 65 points!”


What will the classes cover?


All that is required to succeed with this course is a desire to get healthier

and a willingness to try new food.

We will track your personal health data with a baseline weight, blood pressure, and lab results from your doctor's office (if you don't already have these results in the last year) and then we will reassess these metrics again in 2-3 months.  You will also have resources to give to your doctor from Plant-Based physicians about the benefits of a Plant-Based Diet. 

We will discuss the research on chronic disease prevention and reversal with

specific dietary prescriptions and resources for:

  • Type 2 Diabetes 

  • Heart Disease

  • High cholesterol

  • High blood pressure

  • Weight loss

 However, you will come to find that the same WFPBD used to treat Type 2 Diabetes and heart disease will frequently address many other chronic complaints you may have (arthritis, inflammation, erectile dysfunction, lower back pain from degenerated discs, reflux, urinary tract infections, enlarged prostate, etc. ) as well.  


You will have over 9 hours of information from Stephanie divided into four classes.  You will have homework every week to go along with each class and will learn how to accurately track your current nutritional intake and aim for nutritional benchmarks to achieve your health goals.  You will also view documentaries and short lectures from leading WFPB physicians and researchers and will also have cooking assignments through which you will learn the everyday skills you need to make WFPB eating habitual and easy. 


We will all communicate together via the Natural State of Health Facebook page and you will be able to get support from your new friends that are all going through this transition with you!  Plus you will probably turn into one of those people who take pictures of their food all the time and post to social media-you’ll need to have a platform for that!


Everyone has different personalities and I am convinced that everyone

can succeed at a WFPB lifestyle, but you need to use the approach

that works with your temperament and lifestyle.

These classes are designed to steadily transition you to a WFPBD over the course of 4 weeks.   But you can proceed at whatever pace works for you. 

I have had students that do the pantry clean-out, dive right in at 100%, and

are backing down on their blood pressure meds in 2 weeks.

  I've had other students just cut back on their meat and dairy slowly over 4 months, then wake up one day and realize they no longer have any chronic knee pain

and then have the motivation to go 100% WFPB.  

Whether you make an immediate “clean break” or gradually transition, the important thing is to always be moving in a more whole food plant-based direction every day. 


​After completing the first four classes,

you should be gently transitioned off of disease-promoting

and on to health-promoting foods.  

After you have completed Class Four, the plan is to jump off the proverbial high dive and follow a strict 100% WFPB No Oil diet for the next three weeks.  After that, you will recheck your bloodwork at your doctor's office. 

You should experience amazing health benefits after 3-4 weeks of a WFPB No Oil diet which will help your resolve to continue this way of life going forward. 



Over 9 hours of classes taught by Stephanie 

Over 43 Learning Modules

Homework Assignments

Individualized  Worksheets

Automatic Enrollment in Monthly Plant Based Support Group

WFPB Recipes and More!



Option 1:  Make no dietary changes.  Continue to increase medications and research recommended invasive treatment options. Learn to live with a continual mild sense of hunger with portion-restriction diets.


Option 2: Try to figure out a healthy diet on your own, why organic guru x contradicts organic guru y, decipher research articles, google the clinical significance of the p-value. Maybe just resort to trial-and-error diets for the next couple of years.


Option 3: Cut out the guesswork with a practical step-by-step course, monitoring progress with your lab results, that will quickly transition you to the diet recommended by the American College of Lifestyle Medicine and demonstrated by decades of peer-reviewed research to drastically improve and even reverse our most common chronic diseases as well as achieve permanent weight loss with no hunger. Regain your natural state of health today!

"We have two lives.   And the second begins

when we realize we only have one."


For any questions about "The 21 Day Plant-Based Challenge" classes, please email Stephanie at

DISCLAIMER: Stephanie Spencer is a Registered Nurse with a Certification in Plant-Based Nutrition from The T. Colin Campbell Center for Nutrition Studies and eCornell.   Stephanie is not a Registered Dietitian. She cannot prescribe medication or discontinue medication. The content and material on this website should not be considered medical advice nor medical treatment for any specific health conditions. Always consult your doctor before changing your diet and discuss any and all medications you are taking,  including monitoring your health for positive changes that may require decreasing your medication dosages under your doctor's supervision. 

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