Crush It As A Plant-Based Athlete: Matt Frazier & Robert Cheeke

41 snips

Jun 14, 2021

Join plant-based marathoner Matt Frazier and champion vegan bodybuilder Robert Cheeke as they discuss smashing the myths surrounding plant-based athleticism. They reveal how a vegan diet can enhance performance and recovery, and share their transformative journeys from traditional eating to thriving on plants. Expect insights on essential nutrients, responsible supplementation, and the importance of community within the plant-based movement. This dynamic duo empowers aspiring athletes to embrace a plant-based lifestyle without compromising strength or endurance.

Ask episode

AI Snips

Chapters

Books

Transcript

Episode notes

ANECDOTE

David Carter's Plant-Based Success

David Carter, an NFL lineman, used a plant-based diet to manage pain and extend his career.
He improved his speed, strength, and body composition after adopting the diet.

INSIGHT

Plant-Based Diets and Recovery

Plant-based diets aid athletes by reducing inflammation and improving recovery time.
Brendan Brazier's early success highlighted the faster recovery enabled by plant-based eating.

ANECDOTE

Robert Cheeke's Vegan Origins

Robert Cheeke, raised on a farm by animal science professors, became vegan at 15.
His parents worried about his nutrition, a common concern in the pre-internet era.

Get the Snipd Podcast app to discover more snips from this episode

Get the app

Prevent and Reverse Heart Disease

The Revolutionary, Scientifically Proven Program That Will Save Your Life

Caldwell B. Esselstyn Jr.

Prevent and Reverse Heart Disease, by Caldwell B. Esselstyn Jr., presents a comprehensive approach to preventing and reversing heart disease through a plant-based diet. The book details the author's extensive research and clinical experience, demonstrating the power of dietary changes to improve cardiovascular health. Esselstyn emphasizes the importance of eliminating animal products and processed foods, focusing instead on whole, unprocessed plant foods. The book includes detailed meal plans, recipes, and practical advice for adopting a plant-based lifestyle. It's a valuable resource for individuals seeking to improve their heart health and prevent or reverse the progression of heart disease.

Prevent and Reverse Heart Disease

The Revolutionary, Scientifically Proven Program That Will Save Your Life

Caldwell B. Esselstyn Jr.

The Plant-Based Athlete

A Game-Changing Approach to Peak Performance

Robert Cheeke

Matt Frazier

The Plant-Based Athlete by Matt Frazier and Robert Cheeke provides evidence that a well-planned plant-based diet can enhance athletic performance by improving recovery times, reducing inflammation, and promoting better overall health. The book includes interviews with successful plant-based athletes and offers practical advice on nutrition and meal planning.

The McDougall program

John McDougall

This book provides a comprehensive weight loss plan using a plant-based diet, focusing on the benefits of carbohydrates for metabolism and weight management. It includes over 100 recipes by Mary McDougall and offers guidance on managing eating disorders and dining out.

Dr. Dean Ornish's Program for Reversing Heart Disease

Dean Ornish

This book outlines Dr. Dean Ornish's scientifically proven program for reversing heart disease without drugs or surgery. It emphasizes a low-fat, plant-based diet, regular exercise, stress management techniques like yoga and meditation, and group support. The program has been recognized for its effectiveness in improving heart health and is covered by Medicare under intensive cardiac rehabilitation.

Mad Cowboy

A Modern-Day Western

Howard Lyman

Mad Cowboy, by Howard Lyman, is a memoir that chronicles Lyman's journey from a successful cattle rancher to a passionate advocate for plant-based diets. Lyman shares his personal experiences and observations about the environmental and health consequences of consuming animal products. He presents a compelling case for adopting a plant-based lifestyle, highlighting its benefits for personal health and the planet's well-being. Mad Cowboy has been influential in promoting plant-based diets and raising awareness about their impact on various aspects of society.

The Plantpower Way

Whole Food Plant-Based Recipes and Guidance for the Whole Family

Julie Piatt

Rich Roll

Created by Rich Roll and Julie Piatt, this book shares their experiences and the health benefits of a plant-based lifestyle. It includes a variety of easy-to-prepare whole food recipes, such as hearty breakfasts, lunches, dinners, smoothies, juices, and desserts. The book is not just a recipe collection but a comprehensive guide to long-term wellness, body, mind, and spirit health, and a celebration of a simple and sustainable lifestyle.

Voicing Change

Rich Roll

Voicing Change is a culmination of Rich Roll's eight-year journey of interviewing unique thinkers and visionaries on his acclaimed podcast. The book distills the collective wisdom from these conversations into thoughtful essays and first-person wisdom, focusing on themes of intentional living, life lessons, and enduring inspiration.

Game changers

What Leaders, Innovators, and Mavericks Do to Win at Life

Dave Asprey

Game Changers by Dave Asprey is a comprehensive guide that distills the wisdom from over 450 interviews with highly successful leaders, innovators, and mavericks. The book focuses on three main objectives: becoming smarter, faster, and happier. It offers 46 science-backed 'laws' that provide practical strategies for optimizing diet, exercise, sleep habits, and mental performance. Asprey combines insights from human biology and psychology with real-world examples to help readers upgrade their 'operating system' to better align with modern goals. The book covers a wide range of topics, including taming fear and anxiety, making better decisions, establishing high-performance habits, and practicing gratitude and mindfulness[1][4][5].

How Not to Die

Michael Greger

Gene Stone

In *How Not to Die*, Dr. Michael Greger examines the top 15 causes of premature death in America, including heart disease, various cancers, diabetes, Parkinson's, and high blood pressure. He explains how nutritional and lifestyle interventions can often be more effective than pharmaceutical and surgical approaches in preventing and reversing these diseases. The book includes Dr. Greger's Daily Dozen, a checklist of foods to consume daily for maximum health benefits, and is backed by extensive scientific research and evidence.

Atomic Habits

James Clear

Atomic Habits by James Clear provides a practical and scientifically-backed guide to forming good habits and breaking bad ones. The book introduces the Four Laws of Behavior Change: make it obvious, make it attractive, make it easy, and make it satisfying. It also emphasizes the importance of small, incremental changes (atomic habits) that compound over time to produce significant results. Clear discusses techniques such as habit stacking, optimizing the environment to support desired habits, and focusing on continuous improvement rather than goal fixation. The book is filled with actionable strategies, real-life examples, and stories from various fields, making it a valuable resource for anyone seeking to improve their habits and achieve personal growth[2][4][5].

The Power of the Powerless

Václav Havel

Keane, John

Written in 1978, 'The Power of the Powerless' is a seminal essay by Václav Havel that critiques the post-totalitarian systems of Eastern Europe. The essay, which was circulated in samizdat form, argues that individuals living within such systems must 'live in truth' to challenge the pervasive lies and ideological control of the state. Havel uses the example of a greengrocer displaying a communist slogan to illustrate the mechanisms of compliance and the potential for resistance. The book, edited by John Keane, includes responses from various contributors and provides a broad spectrum of democratic opinions on freedom, power, and civil liberty under totalitarian conditions.

Finding Ultra

Rejecting Middle Age, Becoming One of the World's Top Ultrarunners

Rich Roll

Finding Ultra recounts Rich Roll’s remarkable journey from an out-of-shape, mid-life couch potato to one of the world’s top ultrarunners. The book chronicles his battle with alcoholism, his transformation into an elite endurance athlete, and his adoption of a plant-based lifestyle. It includes his experiences in the elite Ultraman competition and the EPIC5, five Ironman-distance triathlons completed in less than a week on different Hawaiian islands. The revised and updated edition provides practical tools, practices, and strategies for optimal performance, longevity, and wellness, making it a guide for anyone seeking to transform their life through self-discovery and a healthier lifestyle.

The China study

Campbell, Angus

The China Study is based on the China–Cornell–Oxford Project, a 20-year study that examined the link between the consumption of animal products and chronic illnesses such as coronary heart disease, diabetes, and various types of cancer. The authors conclude that a predominantly whole-food, vegan diet can significantly reduce the risk of these diseases. The book presents findings from dietary surveys and blood work in 65 counties in China, combined with laboratory research, to argue for the health benefits of a plant-based diet and the dangers of a diet high in animal protein.

Proteinaholic

How Our Obsession with Meat Is Killing Us and What We Can Do About It

Garth Davis

In this book, Dr. Garth Davis challenges the common nutritional myth that high-protein diets are healthy. He argues that excessive protein consumption, particularly from animal sources, can lead to obesity, diabetes, heart disease, and other health problems. Combining cutting-edge research with his hands-on patient experience and studies of the world’s longest-lived populations, Davis advocates for a plant-based diet as a healthier alternative. The book provides practical advice and success stories of individuals who have improved their health by adopting a plant-based lifestyle.

The Blue Zones

Lessons for Living Longer From the People Who've Lived the Longest

Dan Buettner

In this book, Dan Buettner documents his research on the Blue Zones, areas around the world such as Sardinia, Italy; Okinawa, Japan; Loma Linda, California; Nicoya, Costa Rica; and Ikaria, Greece, where people consistently live longer and healthier lives. Buettner identifies nine common lifestyle habits, known as the 'Power 9® principles,' which include moving naturally, having a sense of purpose, reducing stress, eating a plant-based diet, and maintaining strong social connections. The book provides detailed accounts of the research team’s observations and interviews with centenarians and their communities, offering practical advice on how to apply these principles to one’s own life to achieve better health and longevity.

Eat to Live

The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss

Joel Fuhrman

In 'Eat to Live,' Dr. Joel Fuhrman presents a revolutionary six-week plan for weight loss and overall health. The book emphasizes the importance of a nutrient-dense diet, particularly focusing on unrefined plant-based foods such as greens, beans, and fruits. By following the principle of 'health = nutrients / calories,' readers can achieve significant weight loss without counting calories or portions. The plan includes meal plans, recipes, and success stories, and it has been revised to include new scientific research, a nutrient density index, and additional meal ideas. The diet helps in preventing and reversing chronic diseases like type 2 diabetes, heart disease, and cancer, and it promotes overall well-being by reducing cravings for unhealthy foods and improving physical and emotional health.

The complete idiot's guide to plant-based nutrition

Julieanna Hever

This book provides a comprehensive introduction to plant-based nutrition, covering various aspects such as meal planning, nutritional adequacy, and recipe ideas. It is designed to be accessible to beginners and offers practical guidance for transitioning to a plant-based diet. The book emphasizes the health benefits of plant-based eating and debunks common misconceptions. It includes a wide range of recipes to help readers incorporate plant-based foods into their daily lives. The Idiot's Guide to Plant-Based Nutrition is a valuable resource for anyone interested in learning more about plant-based eating.

This Is Marketing

You Can't Be Seen Until You Learn To See

Seth Godin

In 'This Is Marketing', Seth Godin presents a transformative view of marketing as a generous act of helping others solve problems. The book focuses on key principles such as targeting the smallest viable market, delivering anticipated, personal, and relevant messages, and building trust through permission marketing. Godin argues that effective marketing is about creating positive change and helping people become who they want to be. He provides actionable insights, case studies, and a strategic focus on storytelling, tension, and customer-centric approaches. The book is designed for entrepreneurs, small business owners, freelancers, and marketers looking to reframe their marketing strategies and connect meaningfully with their audiences.

The Engine 2 Diet

Rip Esselstyn

Written by Rip Esselstyn, a professional athlete and firefighter, this book outlines a 28-day plan to transform one's health. The diet, which originated in a Texas firehouse, focuses on whole foods including whole grains, fresh fruits, vegetables, legumes, nuts, and seeds. It eliminates animal products, dairy, and refined foods. The plan includes two approaches: the Fire Cadet plan, which is more gradual, and the Firefighter plan, which is more extreme. The book provides dozens of easy and delicious recipes, pantry-stocking tips, and a simple exercise program to boost metabolism and health[2][3][5].

Thrive

The Third Metric to Redefining Success and Creating a Life of Well-being, Wisdom, and Wonder

Arianna Huffington

In 'Thrive,' Arianna Huffington argues that traditional metrics of success, such as money and power, are insufficient and often lead to burnout and stress-related illnesses. She advocates for a 'third metric' that includes well-being, wisdom, wonder, and giving. Drawing on personal experiences, scientific research, and various fields like psychology and physiology, Huffington provides practical advice on how to achieve a more balanced and fulfilling life through practices like meditation, mindfulness, and unplugging from technology[1][3][4].

Diet for a new America

John Robbins

John Robbins' "Diet for a New America" is a groundbreaking work that examines the environmental and health consequences of consuming animal products. The book presents a compelling case for adopting a plant-based diet, highlighting the ethical concerns surrounding factory farming and the detrimental effects of meat consumption on human health. Robbins delves into the nutritional benefits of plant-based foods and offers practical guidance on transitioning to a vegetarian or vegan lifestyle. The book's impact has been significant, contributing to the growing awareness of the link between diet and environmental sustainability. It remains a valuable resource for those seeking to make informed choices about their food consumption.

How can you possibly excel as an athlete on a plant-based diet? Where do you get your protein? Don’t you need meat to be fit?

If you’re a long-time whole food, plant-based enthusiast, chances are you’ve been asked these questions more times than you can count. For the rest of you, let’s put these questions to the test.

My comrades for this inquiry are friends Matt Frazier & Robert Cheeke, here to testify on how to absolutely kick ass and take names as a plant-based athlete.

The occasion for this conversation is the publication of Matt & Robert’s aptly titled new book, The Plant-Based Athlete—the ultimate primer on maxing peak performance the plant-based way, a drum you I’ve been beating for years.

Long-time listeners will remember Matt from from RRP 54 in the early days of the podcast. A plant-based marathoner and ultrarunner, he’s the man behind everything NoMeatAthlete.com—the wildly popular community, blog, books, and podcast.

Making his first and long overdue appearance on the show, Robert is a former champion vegan bodybuilder, public speaker, founder of Vegan Bodybuilding & Fitness, and a solid dude who’s been crushing it on nothing but plants for more than 25 years.

Today, Matt and Robert bust myths and break down the basics of plant-based performance. We talk about optimizing athleticism from strength training to endurance. We discuss proper fueling and recovery techniques. We get into responsible supplementation, balancing macros, enhancing micronutrient intake, and the importance diversifying your microbiome. Plus, we dive into the latest science and research behind why plants reign supreme when it comes to peak gains.

Of course, we also bust some common myths, including the big one: where do you get your protein?

Whether you’re seeking to break a strength plateau, hit a PR, compete in your first ultra event, or simply lose a few, shape up and feel better—this is the intensive, in-depth, masterclass on plant-based performance you’ve been waiting for.

And it might just change your life.

FULL BLOG & SHOW NOTES: bit.ly/richroll608

YouTube: bit.ly/frazierandcheeke608

It was a blast hosting these awesome humans and long-time friends. I sincerely hope you enjoy the exchange.

Peace + Plants,

Rich