Researchers recruited 158
people who had all been diagnosed with mild cognitive impairment. They ensured that all
the subjects were similar in age, education level, and their level of cognitive function.
They tested their memories every six years over a 5-year
period.
Interestingly, while it took
the monolingual people 2.6 years to convert, the bilingual people took only 1.8
years.
But does this mean that
bilingualism is a bad thing?
It’s actually the opposite!
The bilingual patients actually
had more neurological brain damage than the monolingual people had at the time
they were all diagnosed with the mild impairment.
Their cognitive function was
similar when diagnosed with mild impairment, but that does not mean their
neurological damage was the same.
Bilingual people have a larger
cognitive reserve than monolingual people.
By cognitive reserve,
researchers mean that more of our brains get used more often, building stronger
neural connections that can serve us well when parts of our brains start to
deteriorate.
Language has neuroplastic
benefits. Neuroplasticity refers to the process whereby our brains build new
physical connections and pathways between neurons and synapses in response to
our environments. These synapses can also change permanently if we continue to
learn and develop.
We use language all day long
and thereby activate regions throughout our whole brains and constantly strengthen
those connections.
If we speak and think in two or
even more languages, we multiply that benefit.
Doing puzzles or number games
can also have a similar effect.
This is why bilingual people
function as well as monolingual people do even if they have much worse
neurological damage.
In other words, their mild
cognitive impairment would have been diagnosed years earlier if they had not
built up this cognitive reserve through their bilingualism.
Prevent Dementia and
Alzheimer’s - These Delicious Foods Stop Alzheimer’s Development
Occasionally scientists stumble
onto information that is promising not only for people who suffer from
diseases, but also for those who just enjoy good food.
A recent study concluded that
some genuinely tasty foods may be able to control Alzheimer’s disease even better
than drugs.
If you enjoy researching
natural health topics and following a naturally healthy lifestyle, you have
probably heard of polyphenols, the chemicals found in red wine, red grapes,
berries, and several other food types. They are powerful antioxidants, which
explains why naturopaths recommend them so liberally.
An increasing number of
researchers have become interested in the ability of one of these polyphenols
to prevent and slow the progression of Alzheimer’s disease. It is called
resveratrol, and is a prominent ingredient in red wine, red grapes, pomegranate,
dark chocolate, peanuts, and soybeans.
In September 2015, Neurology distributed
an article in which a team of American researchers demonstrated that
resveratrol might be an effective Alzheimer’s disease treatment.
Researchers divided 119
Alzheimer’s patients into groups that either received resveratrol or a placebo.
The resveratrol group started with 500 mg per day, escalated by 500 mg every 13
weeks, for an eventual total of 2 g per day.
By the end of the year, the
resveratrol group had approximately the same levels of amyloid-beta40 (Abeta40)
in their blood and cerebrospinal fluid as at the beginning of the experiment.
The placebo group, on the other hand, had substantially lower levels, an effect
that usually accompanies the progression of Alzheimer’s disease.
An MRI scan also revealed that
the swelling of the brains of the resveratrol subjects had diminished
considerably.
While some participants
complained of nausea, diarrhea, and weight loss, resveratrol was relatively
free of side effects.
The authors warned that they
had used a special pharmaceutical-grade resveratrol and claimed that you would
have to drink about 1,000 bottles of wine to obtain the same amount. For that
reason, together with their relatively small number of participants, they
advised that their findings should be further tested, rather than immediately
acted upon.
The way in which resveratrol manages dementia is still being researched.
A team at Oregon’s Health and
Science University reviewed the literature in the journal Brain Research Reviews, and
concluded that resveratrol activated sirtuin proteins, which also happen to be
activated by low calorie diets.
These proteins have been shown to protect the brain cells of mice with
Huntington’s disease, a disease that causes dementia and the degeneration of brain
cells.
Another study by researchers at
the Litwin-Zucker Research Center for the Study of Alzheimer’s Disease has
established that resveratrol does not inhibit the production of Abeta, but
rather promotes its intercellular degradation. In other words, resveratrol
kills the Abeta between cells, instead of allowing it to form plaque inside
them.
Pure resveratrol supplements
are available from natural health stores, and you can further stack your diet
with the foods that contain it. Who knows, altogether you might manage to
obtain enough of it to protect your brain cells from age-related decline.
While geneticists are looking
for pre-programmed links to developing the disease, other scientists have found
that lifestyle indicators bear much of the risk as well- and those can actually
be controlled.
For instance- there is a very
strong link, newly discovered, between Alzheimer’s and high blood pressure.
In a recent study out of VA San
Diego Healthcare System, researchers recently confirmed what others had
suspected but had no proof of until now. Scientists there found that high blood
pressure is directly linked to Alzheimer’s disease.
In the study, scientists looked
at health indicators for people aged 55 to 100. What they found was that for
those with hypertension in the middle-age group, (defined as age 55-70), a
specific biomarker that is tied to Alzheimer’s disease is present. As the
vascular damage increases, so does the biomarker.
The study looked at pulse
pressure, which is found by subtracting diastolic (bottom) pressure from
systolic (top). The higher the pulse pressure was in the participants, the
higher the concentration of amyloid beta or p-tau proteins in their spinal
fluid.
These are the biomarkers that
are found to be responsible for cell death in the brain that leads directly to
Alzheimer’s.
Reasons to act immediately to
reduce high blood pressure mount almost daily, as the new study reveals. There
are easy, drug-free ways to do it that don’t involve dangerous side effects or
drastic lifestyle changes.
This post is from the Brain Booster Exercise
Program created for the purpose of helping to reverse Alzheimer’s, boost
memory.It was
made by Christian Goodman Blue Heron health news that has been recognized as
one of the top-quality national health information websites.This is an all-natural system that utilizes
the power of exercises to slow down, prevent, or even reverse memory loss and
boost your brain with energy and power. These exercises work to deliver as much
nutrition and oxygen to your starving brain as possible and begin the restoring
of the damaged brain cells.
I’m not entirely convinced going vegan is for everyone.
I am convinced
we would all benefit by eating more plants and less meat. Our
collective health, humanity, and planet would start to revitalize.
“But, Chris, why would you say going vegan isn’t for everyone?”
Careful observation, research,
and a healthy dose of common sense. As it turns out, there are hundreds of
individual differences in biochemistry, genetics, blood type, etc. Although the
percentage of people who react unfavorably to a vegan or vegetarian diet is low, it matters
to have integrity when talking about these things.
I don’t think a diet exists
that’s perfect for 100 percent of the population.
Despite the prevailing archaic
belief we need to eat meat to build muscle, I know this
from personal experience.
The good news is, it’s getting
harder and harder to defend that outdated noise when guys stronger than Arnold
in his prime are vegan. And I mean this literally. Two
examples off the top of my head are world-record-holder strongman Patrik
Baboumian and 300-pound NFL defensive lineman David Carter.
The problem is, most people
aren’t aware that vegan athletes are performing at this
level. VegetarianBodybuilding.com and our other friends mentioned in this
article are trying to change that.
Interest in veganism is indeed on the rise,
but the bodybuilding and fitness community at large
remains skeptical and hesitant. This is mostly attributed to
the profoundly effective and pervasive meat industry marketing machine.
You don’t have to look far to
catch a glimpse at how powerful, even hypnotic, advertising can be. It has been
over a half century since the disastrous health risks of smoking cigarettes was
first suggested by scientists, and it’s just now finally dying off – sort of.
There’s still over 42 million smokers in the US alone.
We will see a similar trend
with meat eating, I believe.
Just like with the health risks
of smoking catching on, many of us are waking up to the health risks of eating
animal-based products.
With an emphasis on the way
meat is being produced.
I caught wind of how truly
unhealthy most of our food in the US is just a few years ago. And only then did
I realize what was possible in the gym with vegetarian bodybuilding.
This article is for those who
are as curious as I was back then about plant-based fitness. I put together an
expert panel to address the following question:
I hand-picked some of my
favorite experts on the topic (I even make a cameo appearance); each one
provides their three top tips for vegan bodybuilding.
Brenda Carey, founder
of Vegan Health & Fitness Magazine:
TIP 1: First of all, work out with
intensity and frequency.
TIP 2: Don’t get sucked into marketing
hype about supplements. If you’re doing #1, you will
get results.
Supplements are, at best, a
waste of money. At worst, they can wreck your health.
TIP 3: Learn the nutritional content of your foods. Eat higher protein and less fat (and
mostly, if not all, whole unprocessed plant foods that you prepare yourself –
or find a very trustworthy source to prepare your foods the right way).
That means no oil, no chips or
candy. Smoothies, salads, stir-frys, soups…
Robert Cheeke,
best-selling author of “Shred It!” and “Vegan Bodybuilding & Fitness,”
two-time champion bodybuilder, and founder/president of Vegan Bodybuilding
& Fitness:
TIP 1: Effectively establish your true
daily caloric expenditure. Determine what your Basal Metabolic Rate (BMR) is,
and combine that number with the number of calories you burn through physical
activity.
A simple way to establish these
figures, which evaluate your caloric expenditure based on gender, age, height,
weight, and activity level, is to use a BMR calculator and a Harris-Benedict
calculator. These calculators are easily accessible online.
For example, my BMR is 1,740,
meaning I burn 1,740 calories just lying in bed and doing nothing else. When I
factor in the calories burned throughout the day during my physical activities,
from running errands to working out, my caloric expenditure nearly doubles at
3,230. That means in total, I expend more than three thousand calories each
day.
Therefore, just to maintain
weight, I should eat roughly 3,230 calories per day from nutrient-dense whole plant foods. The
reason we establish this figure is so we can construct a nutrition program to aid in building muscle based on real metrics, to
put ourselves in a position to succeed.
If I were to grossly under-eat
in relation to my true caloric expenditure – say, consuming 2,500 calories per
day while burning more than 3,200 a day – it is unlikely that I would put myself
in an adequate position to build muscle.
“To effectively build muscle, we need to eat a surplus of calories beyond our minimum
caloric requirements necessary to maintain weight, in order to gain weight
(muscle).”
For these calories to go toward
muscle gain rather than fat gain, we’ll
need to ensure we eat nutrient-dense whole plant
foods, not processed or refined foods, and of course,
combine that effort with an exercise program, preferably one of
resistance weight training.
Once you have established how
many calories you expend each day, you’ll want to construct a nutrition program
that exceeds that figure and aim to have the majority of your calories consumed
coming from whole plant foods.
Since the surplus in caloric
consumption beyond expenditure (in my example, about 500 extra calories per
day) is coming from whole plant foods naturally high in
nutrient-rich carbohydrates and low in fat and protein, I am unlikely to have
these extra calories hang around as fat, but rather go toward repairing and
growing muscles.
“Five hundred extra
calories daily is significant enough to see some changes in lean muscle growth over time, perhaps as soon as four
weeks after starting your program.”
If you fear that this
additional caloric consumption beyond your requirements to maintain weight
might cause fat gain, simply add some fat-burning cardiovascular
training in the morning a few days a week to put your mind
and body at ease.
TIP 3: Build an exercise program and
create a routine that leads to new habits. What goal setting and achieving
really comes down to is creating productive and efficient positive habits.
Whether we’re talking about burning fat or building lean muscle, your likelihood of
achieving success weighs heavily on your ability to create the habits necessary
to attain the results you’re striving for.
“To effectively build muscle, you’ll want to focus on performing compound, multi-joint,
free-weight exercises, using barbells, dumbbells, and your own bodyweight (such
as pull-ups, push-ups, squats, lunges, and dips).”
My preference is to focus on
one or two muscle groups per workout and train hard with free weights for 60-90
minutes. My current routine looks like this:
Most importantly, be safe and
have fun. My motto is to train hard, eat well, smile often, and lift others up.
It if isn’t fun, you’re unlikely to stick with it. If you find meaning and joy
in your pursuit of elevated levels of health and fitness, you will look forward
to exercising often.
Following these three tips with
consistency, transparency, and accountability will help you build lean muscle on a whole-food,
plant-based diet and help you achieve your goals. I wish you all the very best
in health and fitness. Let’s get shredded!
Debbie Baigrie, founder
of Natural Muscle Magazine:
TIP 1: Drink at least three plant-based
protein shakes daily.
TIP 2: Always keep cooked beans on hand
and eat them with brown rice for a complete protein.
I also
utilize combinations of incomplete proteins to make up a complete
protein meal, such as peanut butter and sprouted bread or beans and Brazil
nuts.
I get 40 to 50 percent of my protein from vegan protein shakes to keep my
carbs at bay (unless I’m bulking up).
And don’t assume you need a
gram of protein per pound of body weight as
suggested by many mainstream bodybuilding magazines. Some need less, while
others need more.
Be willing to perform the
diligence of learning about your body instead of blindly assuming
what works for the latest bodybuilding expert will automatically
work for you.
“Try starting with less protein at first, and then write a meticulous food journal for a
period of three to six months to nail down the optimal amount of protein
intake for you.”
Naturally, you will need to
adjust your intake of protein as your fitness goals change as well.
TIP 2: Get enough quality calories.
Eating only plants all day every day won’t cut it; you need calorie-dense
foods, as well. If you want to build
muscle, it doesn’t matter if you’re a vegetarian or meat-eater, you have to eat
like a horse.
Ask any bodybuilder who’s
trying to pack on mass. They will tell you that most of the time they eat until
they’re full, and continue eating slightly beyond that point
until it’s mildly uncomfortable.
TIP 3: Train hard! And be mindful of what
your body is telling you. No book or magazine article can tell you what’s the
best method of training, but your body can if you learn how to listen.
“Most of us require dynamic
change in routine/exercises to stimulate the body for growth, while others
respond better to slow and steady methods.”
I can’t tell you what will work
for you. But I know of a process that will guide you there. Start with one credible strategy,
remain consistent, and journal about your experience. Then allow enough time
for change to take place without interrupting the process with the next cool
thing you read in a magazine. Eventually you will discover the right path for
you.
And even that path may change
over time. The main thing is to get dialed-in to what your body is telling
you. Meditation and mindfulness practices
will fine-tune this ability.
Samantha Shorkey,
first-ever vegan WNBF bikini pro and founder of the Jacked On The
Beanstalk blog:
TIP 1: Not to go down the annoying,
“where do vegans get their protein from” path, but vegan
or not, I can’t stress the importance of getting enough protein in your diet.
Truth is, if your body can’t
find enough to sustain itself, it takes it from your muscles, not your body fat.
“And if you don’t give your
body enough protein, it will actually cannibalize its own tissue to get what it
needs.”
TIP 2: Don’t consider nuts a main source
of your protein. Yes, there is some protein in nuts, seeds, and nut butter.
And yes, they’re good for the
heart and nutritious, but they’re also super high in calories,
and a caloric surplus = fat storage. So consume them sparingly unless you want
a layer of flab covering your hard-earned, plant-built muscles.
TIP 3: Just because you’re vegan doesn’t
mean you can eat as much fruit as you want, either. Fruits are still carbs,
which get used as your body’s main source of fuel, and yes, they are essential
for providing energy and mental clarity.
But all carbs get broken down
into glucose (sugar) and is either used immediately for energy, stored as
glycogen in the liver and muscles (for easy access), or turned into fat for
longer-term storage.
Eating too much fruit (like any carb source) will overload
your system with energy it cannot use, and in turn, make you fat. So make sure
to eat fruit earlier in the day or before your workouts to ensure you can burn
them off.
Fraser Bayley,
co-founder of Plant Strong Fitness:
TIP 1: Consume enough calories from
predominantly whole foods.
Very often when switching to a plant-based diet or someone struggling to build
muscle, people grossly underestimate how much more food
they potentially need.
Make sure your total caloric
intake is high.
Muscle will grow in an
environment with a caloric surplus of predominantly whole foods, and you need to
take into account how active you are with that, too.
If your energy expenditure is
high, you will need
more total calories to maintain a caloric surplus – which is the perfect
anabolic environment for muscle growth.
It doesn’t mean add more
protein necessarily; sometimes, you need to add more plant based fats and carbohydrates, which
is usually the
case.
TIP 2: Make sure you intentionally have
some diversity in your eating regiment. Nothing says poor results like
one-dimensional food choices.
If you want to maximize your amino acid profile uptake, maximize your
phytonutrient/mineral/vitamin balances, which all assist the body in optimizing
hormonal function, and in turn, help the body maximize how it uses nutrition.
Then get a bit more diverse!
Add in chickpea-based meals, quinoa-based meals, rice-and-bean-based meals,
etc. Use other variants of foods like tempeh, tofu, hemp seed, and a range of
fruits and veg. Combine different nuts and seeds and mix them through a couple
of staple recipes.
You don’t have to cook up 1000
different meal options, but you do want to add a colorful, diverse range of
nutrition to each meal to really cover all your bases for maximal muscle
growth.
TIP 3: Pay close attention to your own
biofeedback. What I mean by this is that the kinds of foods you eat, the size
of the meals, and when you eat them all have a variety of effects on your own
unique physiology.
For example, if I personally
eat too late in the day or my meals are too large, it can impact my sleep patterns,
leaving me feeling very unrested and under-recovered.
This then slows my recovery from training the next day and
affects my performance in the gym, which affects the nervous system and
anabolic response for muscle growth in a negative way. Not ideal.
So play around with your meal
timing; see what foods add energy and which ones leave you feeling bloated or
tired. It could be as simple as removing a certain kind of bean and using
chickpeas or sweet peas instead.
“All these little cues and
signals the body sends us are so important in figuring out what foods/portions
and timing we thrive on most. This creates a positive
hormonal environment for muscle growth, fat loss, and recovery.”
Marzia Prince, IFBB
Pro, former Ms. Bikini Universe, and founder of The Healthinista Blog:
“According to the World
Health Organization and the American Dietetic Association, a vegan or vegetarian on a well-planned balanced diet has no
trouble meeting their protein requirements.”
And if you really think about
it, how many people do you know with a protein deficiency?
I know that I have never met
anyone that was ever deficient in protein.
In bodybuilding and fitness
world, the standard amount of protein is one gram per pound of bodyweight. You
need to divide that number up according to how many meals you are eating a day.
Taking in the proper nutrients
every two to three hours ensures that your muscles will always be fueled and
nourished, providing the best opportunity for growth and achieving desired
results. Remember not to exceed too much protein per meal. Your body can only
assimilate what it needs at that time.
Like any of the macronutrients,
if you eat too much, it will store as fat. So be careful on your macro
portions. My favorite plant-based protein sources are vegetables
(especially leafy greens), beans and rice, quinoa, amaranth, and plant protein
shakes.
TIP 2: Besides proper plant-based nutrition, you need to have a
consistent workout routine that incorporates weights. I train with weights five
to six days a week at the gym to build lean muscle and feel strong.
Since I don’t compete anymore,
I use the winter for my off-season and I eat more calories while I train, and I
treat the summer as my stage and eat cleaner plant-based foods and less cheat
meals to look leaner in a bikini. I play with my macros. Trial and error is the
best way till you find what works for you. Progress pictures don’t lie!
TIP 3: Water! To this day, I still train
clients who don’t drink enough water, and it blows me away they are even still
alive. I had this client tell me she drinks two cups a water a day and then
gripes about why she can’t lose fat and make gains.
Dehydration occurs when the
amount of water leaving the body is greater than the amount being taken in.
The body naturally loses water
through breathing, sweating, and using the restroom.
You have to replenish the body
with a significant amount of water to make up for this loss. Our bodies are
about two-thirds water, so that means every cell in your body needs water from
head to toe.
Being 2 percent dehydrated for
your body can have serious mental and physical functions. Being 15 to 20 percent
dehydrated is lethal. Dehydration will reduce a person’s protein synthesis,
which is required for building and repair.
That is why being hydrated is
very important to fitness and fat loss. Chug it. I always
suggest to my clients to aim for a gallon a day.
It’s Time to Get into
Action
The well-informed suggestions
by these experts will help build a solid foundation in vegetarian bodybuilding and plant-based fitness. Each expert
clearly expressed a unique voice, experience, and path, and
yet you can sense congruency within our collective experience.
“This is true in life,
there can be different paths to the same destination. Now it’s time to discover
your path.”
The collective community
presented here are more than willing to help you on your journey to
healthier bodybuilding. I encourage you to visit
their respective websites and VegetarianBodybuilding.com on a
regular basis.
Most importantly, do something
right now/today to keep the momentum going!
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising its
progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a
plant-based diet is good for athletes and bodybuilders, and I have results to
prove it.”
What Most Vegetarian Articles,
Websites, and Books Forget to Mention
Many of our
standard dishes taste like baby food and branches unless … you can cook like
vegan-chef-jedi.
Yes, then vegetarian food can be quite
amazing. You wouldn’t want me to cook vegan food for you though. It’s
also worth mentioning that dining out can be an arduous task if you
live in the Midwest. The good news is bigger cities in the U.S.
(or California) are quite accommodating towards plant-based dining.
That said, I have plant-based dishes I enjoy a lot and I’m super-glad I went
green.
Do I like them as much as I
used to like meat? It’s close, but it’s just not the same.
There are some bad-ass veggie
burgers out now though.
Also, some of the
new vegan protein powders on the market
(e.g. Garden of Eden, PlantFusion, etc.) are impressive and taste just as good
as anything out there.
“But here’s the deal: I
didn’t become vegetarian/vegan for pleasure and to make my life more
comfortable. I did it for better health and moral reasons. And like many things
in life, there’s give and take, and a price to pay for what we want.”
I’m all in. I’m willing to
sacrifice a little flavor for eight more years of vibrant life and a
better planet. I know my furry friends are grateful, as well.
Sometimes I miss meat, but then
I remember what I’ve seen in videos and how grossly animals are treated. When I
remember this, my mind plays a trick on me, and the idea of eating meat makes
me literally nauseous. I’m not saying this to be dramatic, this is precisely
what happens.
I wasn’t always this way when I
started to become vegetarian, but the more exposed to
the images of the inhumane slaughtering of animals I became, the more this
switchover happened.
Managing Expectations
I wrote this article for the
person considering a plant-based diet because I wish someone had
tactfully, and unapologetically, told me in the beginning:
Eating out isn’t nearly as fun
in most parts of the country.
The return on investment in
terms of health and “spiritual currency” is worth it.
*I acknowledge that
others feel differently. I think the biggest majority (not all) of that
group aren’t being honest with themselves for the sake of making the case for a
vegetarian lifestyle.
I think it matters when
people tell us the complete truth.
It shows authentic confidence
when the time comes to explain our lifestyle to others.
This can go a long way, because
when we also disclose/address the negative side of things, it feels
less like a sales pitch and gains trust. It also better prepares us for
the journey ahead and can lend itself to a higher chance of success.
Troy T. Seman wrote the comment
below in response to this article and I felt is was worth sharing another view
that both compliments and deviates from my own. But that’s the point, we can
always learn from one another and don’t need to be afraid of views that
challenge our own:
I really enjoyed that you
were honest with people. I would add to the list certain social aspects of eating vegan and mention that food is cultural.
There is a HUGE social
aspect to how and what we eat. Humans bond over food. This means you’ll
probably develop social ties to other vegans, and ironically, some vegans can be the cruellest people [towards other humans].
I did vegan
for a year. Yes, the food didn’t taste as good. Eating out is a
total b—-! Vegetarian restaurants tend to close early. And, Mom
feels bad when you bring all your own food even at holidays.
The social aspect of being vegan, I feel, really needs to be communicated to people.
I spent a couple years
trying foods and making vegan dishes before I took the plunge but nothing really prepared me
for what was to come. Your family and friends will be put out or simply won’t
want to go to restaurants with vegan options, or won’t want to make special
food at gatherings and it’s a pain to bring enough of your own food to
share.
So food is social. Food is
cultural. That is an aspect to the vegan discussion that
often gets left out.
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising
its progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a
plant-based diet is good for athletes and bodybuilders, and I have results to
prove it.”
