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Anthea Rowan

Lauren Bernick was 46 when she developed chest pains while practising yoga. She saw her doctor to have it checked out.
A CAT scan of her chest revealed moderate plaque build-up and coronary artery disease.
“My arteries were worse than 75 per cent of other women my age,” says Bernick, a former stand-up comic who lives in the US state of Texas.
A follow-up with a cardiologist confirmed she had blockages in two main arteries.
“Without changing my diet and taking a statin, I had a 20 per cent chance of having a heart attack in the next five to 10 years,” says the 56-year-old mother of three.

Bernick was devastated, crying in the doctor’s office next to her husband, who was also in shock.
She left “feeling overwhelmed, scared and defeated”.
Her diagnosis was not surprising: she had high cholesterol and a family history of heart disease.
“Everybody in my family has heart disease,” she says. “Several cousins dropped dead in their forties from heart attacks. My mother had two heart attacks before she died, my father has several stents, my maternal grandfather died from his third heart attack when he was 63.”
Bernick’s cardiologist said it would be impossible to reverse her heart disease. At best, she might manage it.
He advised a diet of skinless chicken, fish, low-fat dairy, fruits, vegetables, nuts, seeds, avocados and olive oil.
“I told him that’s what I eat anyway”, Bernick says.
Her cardiologist said she would also need to take statins – drugs that help lower cholesterol levels in the blood, improve the health of blood vessel lining and help stabilise plaque build-up in the arteries – for the rest of her life.
“I knew from years of working at a pharmaceutical journal that statins were overprescribed and not effective for most people, and that they came with side effects,” she says.
“I also did not want to be on medication for the rest of my life.”
She called her father for advice. To address his heart disease, his doctor had recommended Dr Caldwell Esselstyn’s bestselling book, Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure.
Decades ago, Esselstyn grew disillusioned with the way heart disease was being treated with pills and procedures. He is quoted as saying that it was “particularly frustrating given that research had suggested an obvious culprit: the fatty American diet”.

Esselstyn and his wife began cutting out all fats and adopting a plant-based diet.
“It means a lot to patients to know their doctor is making the same changes they are,” he said.
Bernick bought the book and read it in one sitting. It offered what she had been looking for: a way to reverse disease.
The premise, she says, is that a low-fat, whole-food, plant-based diet without oil – “yes, any oil, including olive oil” – reverses most disease states.
Within three months on the diet and with continued exercise, she had lost more than 9kg (20lb) – and has kept it off since. She lowered her blood pressure from 136/82 to 107/70, her cholesterol from 288 to 200, and her body mass index (BMI) from 24 to 21.
“I have been 100 per cent whole-food, plant-based for 10 years now. I love it,” she says.
Determined to understand more about why eating this way reversed disease, Bernick gained a certificate in plant-based nutrition from the US-based T. Colin Campbell Center for Nutrition Studies.
Bernick is now an unabashed advocate for the vegan lifestyle through her podcast, Age Like a Badass Mother, and her Well Elephant website.
“Well Elephant teaches people how to eat the way I do and reverse disease while losing weight. I named it Well Elephant because elephants are strong, beautiful herbivores supported by their community, and you are too!”


Hong Kong-based functional nutritionist Beth Wright is not surprised at Bernick’s swift health turnaround.
“When someone shifts to a plant-based diet after years of eating a typical Western-style diet, the improvements can be dramatic – especially when it comes to lowering inflammation,” Wright says.
She stresses that many of the benefits come from what is removed from a diet rather than what is added in.
“Swapping ultra-processed food for whole, home-cooked meals – whether plant-based or not – will almost always move someone in the right direction.”
Although Bernick is fully vegan, a plant-based diet does not need to 100 per cent exclude animal products. Wright says that for many people, including herself, it is about eating lots of plants at every meal: vegetables, legumes, grains, nuts, seeds, herbs and fruits.
“It’s less about food labels, more about whole ingredients.”

There are many studies that point to the benefits of plant-based eating for cardiovascular health. The reasons are varied.
First, it means a much lower intake of saturated fats, which is good for cholesterol levels.
Secondly, it comes with more fibre – from vegetables, beans and whole-wheat cereals, for example.
“More fibre intake supports gut health and improves insulin sensitivity,” Wright says, which helps maintain healthy blood-sugar levels. A plant-based diet is also high in antioxidants and polyphenols, which reduce inflammation.
Wright adds that although food is powerful, a change in diet often comes with a change in lifestyle, which often involves “cooking more, eating mindfully, sleeping better and moving more”, which all add up to better health.

She has seen women of Bernick’s age change within weeks of adopting this sort of diet.
Bernick’s age probably played a part in her health issue.
There is a shift during perimenopause and menopause, Wright says, when the risk of heart disease starts to climb.
“This largely because of hormonal changes that affect everything from cholesterol and blood pressure to body fat distribution and insulin sensitivity.”
It is never too late to start, but the sooner you make positive changes, the better.
Wright has seen women in their sixties and seventies dramatically improve their blood work, reduce reliance on medication and feel better in their bodies with targeted nutrition and strength training.
Making a big diet change may seem intimidating, especially if you are the only one in the house doing so, as Bernick is.
Bernick’s advice: “If you fall off the wagon, you can get back on at the next meal. Go ‘cold turkey’ and let your palate adjust. Food comes alive. Think of how you want to age. This is the one thing you can control.”
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Wellness

How this 56-year-old reversed heart disease with a plant-based diet and no statins

Lauren Bernick, a 56-year-old mother of three with a family history of heart disease, was diagnosed with coronary artery disease 10 years ago. After a decade of veganism and regular exercise, she feels healthy and safe. Photo: Lauren Bernick

Bernick weighed 9kg more 10 years ago (left) than she does today. Photo: Lauren Bernick

Caldwell Esseltyn, now aged 91, and his wife Ann Crile Esseltyn are advocates of a whole-food, plant-based diet. Photo: Instagram/dresselstyn

Hong Kong-based functional nutritionist Beth Wright. Photo: Beth Wright

A vegan recipe for eggplant parmigiana on Bernick’s Well Elephant website. Photo: wellelephant.com

How to reverse ageing? 2 women in their 60s on shaving decades off their biological ages

In her book, former restaurant critic Alison Cork, 61, reveals how she lost more than 30kg over 4 years while lowering her biological age by 20 years. She and another author describe how they put the brakes on ageing. Photo: Alison Cork

Biohacker Bryan Johnson is 47, but reportedly has the heart function of a 37-year-old, and the fitness level of an 18-year-old. Photo: Magdalena Wosinska

Sandra Parsons, now in her 60s, describes how she lowered her biological age in a new book that aims to help readers follow suit. Photo: Neal Haynes 

Alison Cork, 61, alongside her new book Fit & Fabulous Over 50. Photo: Alison Cork 

Becca Levy, a professor at Yale University, says the problem in thinking you are old means age becomes a self-fulfilling prophecy. Photo: Researchgate

Professor Cathal McCrory of Trinity College Dublin says some researchers believe biological ageing is a “program” that can be hacked to slow it, even reverse it. Photo: Trinity College Dublin

How to age well: 6kg lighter and mistaken for someone over 10 years younger, she feels the benefits of a whole food, plant-based diet

Removing animal-based and processed foods from her diet has had multiple health benefits for Connie Wong (above). 
Photo: Xiaomei Chen

Connie Wong Wai-ling switched to a wholefood, plant-based diet, and feels much healthier for it. Photo: Xiaomei Chen

Sautéed green beans, onion and bell peppers; a typical WFPB dish Connie Wong Wai-ling makes at her home in Kwun Tong. Photo: Xiaomei Chen

Dr Anna Herby, nutrition education programme manager at the Physicians Committee for Responsible Medicine in the US. Photo: Physicians Committee for Responsible Medicine in the US

Althea Tan Hutchinson and Tansy Tan are founders of the Happy Plantarian, which offers plant-based nutrition workshops and cooking classes. Photo: Happy Plantarian 

10 surprising ways a whole food, plant-based diet benefits health – including better sleep, less arthritis and joint pain, and longer life

Eating a whole food, plant-based diet not only lowers the risk of you suffering from cardiovascular diseases and Alzheimer’s, but helps with erectile dysfunction and period pain, improves sleep and extends your life. Photo: Shutterstock

A whole food, plant-based diet avoids processed meat alternavitves. Photo: Shutterstock

Women who eat a whole food, plant-based diet suffer less period pain. Photo: Shutterstock

Dr Anna Herby, a dietitian and nutrition education specialist, says following a whole food, plant-based diet means eating more whole grains, legumes, fruit and vegetables. Photo: courtesy of Dr Anna Herby

Plant-based diets are rich in nutrients that play important roles in skin health. Photo: Shutterstock

Cyrus Luk is a Hong Kong-based dietitian. Photo: Cyrus Luk

A plant-based diet helps improve mood by reducing inflammation in the brain. Photo: Shutterstock

Anne Hathaway’s weight loss journey: anti-inflammatory diet, intense exercise key to actress’ transformation for Catwoman in The Dark Knight Rises

Anne Hathaway at a Valentino fashion show in Rome, Italy, in 2022. The actresshas talked about how she lost weight for her various movie roles. Photo: Getty Images

Hathaway as Catwoman in a still from The Dark Knight Rises. Photo: Warner Bros

To control her blood sugar, Hathaway ate avocados, almonds, sesame seeds, plain chocolate, bright red and orange vegetables high in antioxidants like yams, dark leafy greens, plus ginger and turmeric. Photo: Shutterstock

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Lifestyle

Health & Wellness

Health

Food & Drink

Lauren Bernick adopted a vegan diet after being diagnosed with coronary artery disease at 46. A decade on, she’s thriving without statins


Lauren Bernick adopted a vegan diet after being diagnosed with coronary artery disease at 46. A decade on, she’s thriving without statins.
