Five Minute Answers: Vegan Muscle Growth, Food Diversity, Blue Light Glasses, & More
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Jun 18, 2025
Discover the fascinating comparison of vegan and omnivore diets on muscle growth and protein synthesis. Learn how NSAIDs might hinder your recovery efforts after workouts. Explore the importance of dietary diversity and how incorporating a variety of foods can boost your health. Uncover the truth about blue light glasses and their questionable effectiveness on sleep quality — reducing screen time could be more beneficial. Lastly, delve into the health benefits of Brussels sprouts and why you shouldn’t shy away from these nutritious veggies!
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insights INSIGHT
Vegan vs. Omnivore Muscle Growth
Muscle protein synthesis rates do not differ significantly between vegan and omnivore diets when protein intake is controlled.
Protein intake timing (balanced vs. unbalanced) does not significantly affect muscle protein synthesis rates in the short term.
volunteer_activism ADVICE
Minimize NSAID Use for Muscle Gains
Avoid regular high-dose ibuprofen during resistance training as it can reduce muscle mass and strength gains.
Use the minimal necessary dose only when needed, especially for conditions like osteoarthritis, balancing benefits and risks.
volunteer_activism ADVICE
Maintain Diet Diversity for Nutrients
Eating the same foods regularly does not reduce their nutritional effectiveness if your overall diet meets nutrient needs.
Ensure you consume a diverse range of whole foods for adequate nutrient coverage to avoid deficiencies.
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The Harvard Medical School Guide to Healthy Eating
Walter Willett
P.J. Skerrett
This book, written by Dr. Walter Willett, draws on cutting-edge research to explain the principles of healthy eating. It critiques USDA guidelines and popular diets, offering solid recommendations based on the Nurses’ Health Study and Health Professionals Study. The book emphasizes the importance of a balanced diet, including the right types of carbohydrates, fats, and proteins, and highlights the benefits of plant-based foods, whole grains, fruits, and vegetables. It also includes practical menu plans, recipes, and advice on sustainable food choices and reducing environmental impact through diet. The updated edition includes new chapters on climate change and healthy eating for special conditions[2][3][5].
The hungry brain
Stephan J. Guyenet
We're answering your questions about the impact of various diets on muscle growth, the role of inflammation in exercise recovery, and the effectiveness of blue light glasses.
You'll gain insights into how vegan and omnivore diets compare in terms of muscle protein synthesis, and you'll learn about the potential trade-offs of using NSAIDs for pain management.
After you listen, you'll understand that the optimal approach to nutrition and recovery doesn't rely on strict rules, but rather on achieving balance and meeting your individual needs.
📲 Ready to develop a personalized nutrition plan that lasts? Go to ThreePillarsMethod.com for your 5-day free trial.
🥗 There are also options for gyms, corporate wellness programs, and to work 1:1 with EC. Learn more here.
ABOUT THE SHOW
The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.
ABOUT US
📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.
The Consistency Project 
