My friend Tobi and I have been putting The Plantfit Summit together following my last blogpost. This one-of-a-kind event brings together plant-based health, fitness and motivation. It’s been nothing short of inspirational moments to connect with world-renowned experts in the plant-based movement.
In this post, I’m sharing a few key takeaways I’ve gotten from the summit to give you more insights and encouragements to live a supercharged “Plant Fit” lifestyle.
Rip Esselstyn shared that plant proteins are complete and contain all nine of the essential amino acids necessary for recovery and repair. Unlike animal proteins, plant proteins aren’t destructive to our body. Animal proteins increase inflammation due to their acidic nature. They drain calcium from our bodies to neutralize the acidic load in our system. They accelerate tumor and cancer growth because of the high amount of Insulin-like Growth Factor 1 (IGF-1). Animal proteins are harsh on our kidneys and liver – they also raise our cholesterol levels.
Takeaway 1: Plant proteins are healthier than animal based proteins.
David Goldman shared that mTOR is a signaling pathway when switched on – it speeds up the ageing process. mTOR slows down the ageing process when it’s inhibited. Certain foods can either UP regulate or DOWN regulate mTOR. Foods that DOWN regulate mTOR include plant-based foods such as soy, cucumber skin and turmeric. As a rule of thumb, we want to consume proteins as dissimilar as possible to human protein.
Takeaway 2: A plant-based diet promotes life extension.
Nikki Bravata recommends for us to be more aware of our stress levels. Our mental and physical states decline when we are busy all the time. Begin by scheduling ‘me’ time into your calendar while creating an environment for a calmer mind (turning off the TV, not checking your phones or being in front of the computer just before bed). ‘Me’ time could be reading a book, meditation or simply doing something you love. The other thing that you can do is to focus on deep breathing in times of stress. Focusing on your breathing bring you back to the present moment. It also helps activate your parasympathetic nervous system which helps calm you down.
Takeaway 3: Slow down and take time out.
Fraser Bayley identified that people who transition to a whole foods plant-based diet from an omnivorous one tend to consume less calories. Plant-based foods are naturally less calorically dense. To avoid massive energy deficits (lethargy, fatigue and loss of strength), focus on consuming sufficient nutrient-dense calories for your activity level. As for training, always work to progressively overload your muscles. This includes increasing resistance, reps, overall volume or incorporating the concept of ‘time under tension’ in each training session.
Takeaway 4: To build plant-based muscle, consume sufficient nutrient dense calories and progressively overload while training.
Josh LaJaunie believes that in order to excel in anything, you need to identify what ‘normal’ is to you and whether it is serving you. If you’re unhappy with where you are, the solution is to create ‘new norms’ for yourself. This could be as simple as walking 2-3 times a week instead of being sedentary. Next, step out of the comfort zone and progress to jogging 2-3 times per week. When this new norm becomes routine, move on to adjusting your nutrition plan to consuming healthy foods. The first 30 days of creating a ‘new normal’ can be tough and that’s exactly why you need to persist.
Takeaway 5: Find your ‘new normal’
Whether your goal is to improve your body composition, optimise your athletic performance, adopt a healthier lifestyle or just get motivated to start, join these five experts and 30+ others at the free Plant Fit Summit. Click here to learn more.