Optimizing Performance on a Plant-Based Diet

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Optimizing performance on a plant-based diet involves understanding that supplements like creatine can provide a small performance improvement, especially in aerobic activities. Even without being overly focused on specific nutrients and supplements, individuals can still see benefits in aerobic performance. The key lies in ensuring the right physical stimulus through activities like resistance and cardiovascular training. While supplement protocols and dietary patterns can enhance results, focusing on the physical stimulus is crucial. Transitioning to a plant-based diet to optimize performance should involve ensuring adequate calorie intake, incorporating calorie-dense foods like nuts, seeds, and avocado, and aiming for a daily protein intake of around 1.6 grams per kilogram, as higher protein intake levels do not show significant advantages according to recent studies.

Episode #289. Navigate the vital connections between diet, exercise, and long-term well-being with Drew Harrisberg, an exercise physiologist transforming the narrative around diabetes. Together, we dissect a collection of studies revealing the surprising truths about plant-based nutrition, exercise frequency, and metabolic health. This episode is a journey through the science that will not only challenge your assumptions but also equip you with the knowledge to revolutionise your health strategy.

Specifically, we discuss:

Introduction (00:00)
Weekend Warrior Workout (03:02)
Insights from Our Wellness Retreat on Bali (10:56)
Managing Bone Density Post-Menopause (18:46)
Plant-Based Lifestyle: Impact on Aerobic Performance and Strength (27:21)
Roy Taylor's Insights: Understanding the True Causes of Diabetes. Episode Recap (35:31)
Plant-Based Diet: Its Effects on Aerobic Performance and Strength (57:00)
Essential Supplements for Plant-Based Athletes: A Comprehensive Guide (1:07:18)
Mastering Plant-Based Nutrition for Peak Performance: Key Strategies (1:23:10)
Exploring the Danish Dietary Guidelines: A Health Perspective (1:28:44)
Portfolio Diet and Cardiovascular Health: Study Insights from Andrea Glenn, David Jenkins, Walter Willet (1:43:31)
The Link Between Red Meat Intake and Type 2 Diabetes Risk: Walter Willet's Research (2:16:24)
Outro (2:30:51)

To connect with Drew, you can reach him via his Instagram or website, Drew’s Daily Dose. He also has a training program to put many of the principles he has discussed on the show into practice. Make sure to catch his previous episodes on the show, available on The Proof website, and check out the full show notes for resources and supporting studies.

Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test and a 20% discount on your first order at insidetracker.com/simon.

Enjoy, friends.

Simon

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Simon Hill, MSc, BSc (Hons)

Creator of theproof.com and host of The Proof with Simon Hill

Author of The Proof is in the Plants

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