diet

Navigating an SOS Whole Food Plant Based Diet with Endurance Training

/ Leo Garcia / Leave a comment

From last spring:

I just ran the Napa Marathon last Sunday. I had a great first half, everything according to plan, despite the 34º at the start line with a constant drizzle. Around mile 16, there were a few signs that my body was not happy in a way I had not experienced before. Muscles around my hips were on the edge of cramping, and calves started to lightly cramp. By mile 18, I had to stop and stretch. It basically got worse until I was run-walking for the last four miles. A cramp suffer fest.

I worked hard during training and broke through many plateaus, both physically and mentally. I missed one workout in the 20-week cycle. Despite this, things can go wrong or not as planned. What happened? I’m putting my money on the fact that I was seriously sodium depleted. What would I do differently for the next marathon and training cycle?

Do better with electrolyte/sodium replacement throughout the training cycle. I majorly fucked this up. I noticed that I was peeing a lot during the last three weeks; it was taking a lot more effort to hit target times; my legs were sluggish; my calves muscles were unusually twitchy and active; and now that I am writing this, I believe they were signs that my body was trying hard to balance my low sodium levels with a diet that is naturally water rich (fruits, vegetables, whole grains, legumes). Though the science points to the health of low-sodium diets, when you deplete yourself through exercise several times a week for month after month and follow the healthiest diet on the planet, your sodium levels may suffer.

So I went in to the race depleted*, and it just got worse—cramps/shitty end. A big mistake that could have been really bad. Thankfully, it was remedied when I went for physical treatment for my calf cramps. By looking at the hyper-electric shitshow my calves were doing, the medic said that he saw this in summer races and that sodium depletion was the cause. A low-sodium diet and endurance running don’t mix well if you do not replace sodium after long or hard efforts lasting more than an hour, i.e., speed work and long runs, especially if you’re a salty sweater.

The medic fed me some soup and a “bolus” of an electrolyte drink with 1 TBSP of salt (6000 mg). He said he’d give me a bit more, but I’d probably throw it up. I sipped it while he worked on my legs. I started feeling better, and the cramps and calves started calming down within 15 minutes. I’ve read a lot since then, and there is a lot of controversy about electrolytes/sodium and endurance. But it seems like the most plausible explanation for my disappointing last 8 miles. I’m a salty sweater, and on long bouts you can lose more sodium than you replace if you eat a sos whole-food plant-based diet.

So, for now, salt stick caps are back in my running bag for the next one.

My A plan didn’t work out this time. My coach said it was always wise to have a B plan. I had one: finish.

But I know I can do it better.

End note: Maybe sodium depletion really played a significant role, but I discovered a few weeks after the marathon that the gels I was using were deceptively labeled, which could explain, or at least partly explain, my gradual training decline and depletion. It turns out that when I thought I was ingesting 45g of carbohydrates in a 180 kcal gel, after lab analysis it was 18g of carbohydrates in a 75 kcal gel. I should have been consuming 3 vs. 1 to properly fuel my long and challenging workouts.

To learn more about the science behind a whole-food plant-based diet while supporting our website, earn a nutrition certificate from Cornell’s Center for Nutrition Studies. Or scan the QR code below.

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Make ANDI and ORAC Your Friends to Resolve Chronic Health Issues

/ Leo Garcia / Leave a comment

There are several ways to rate the nutritional content of whole foods; each system focuses on specific attributes like nutrient density, calorie and antioxidant content, or health impacts. As you can see from the charts below, there is a lot of overlap in these systems when it comes to the healthiest whole foods.

Aggregate Nutrient Density Index (ANDI)

Rates foods based on their nutrient density per calorie and assigns scores based on the presence of vitamins, minerals, antioxidants, and phytochemicals relative to calorie content.

CategoryTop Foods
FruitsStrawberries, Blackberries, Plums, Raspberries, Blueberries, Oranges, Grapefruit, Cherries, Pomegranate, Papaya
VegetablesKale, Collard greens, Mustard greens, Watercress, Spinach, Arugula, Bok choy, Swiss chard, Romaine lettuce, Brussels sprouts
LegumesLentils, Chickpeas, Black beans, Pinto beans, Kidney beans, Navy beans, Green peas, Edamame, Mung beans, Soybeans
Whole GrainsQuinoa, Amaranth, Buckwheat, Barley, Brown rice, Millet, Oats, Rye, Bulgur, Farro

Nutrient Rich Foods Index (NRF)

Scores foods based on the amount of beneficial nutrients (e.g., protein, fiber, vitamins) minus problematic components (e.g., added sugars, saturated fat).

CategoryTop Foods
FruitsBlueberries, Kiwi, Guava, Strawberries, Oranges, Bananas, Pineapple, Mango, Apples, Papaya
VegetablesBroccoli, Sweet potatoes, Red bell peppers, Spinach, Tomatoes, Carrots, Asparagus, Cauliflower, Zucchini, Beets
LegumesBlack beans, Lentils, Chickpeas, Soybeans, Split peas, Red beans, Green lentils, Navy beans, Black-eyed peas, Adzuki beans
Whole GrainsOats, Brown rice, Quinoa, Farro, Buckwheat, Bulgur, Barley, Amaranth, Whole wheat, Teff

Oxygen Radical Absorbance Capacity (ORAC)

Measures the antioxidant capacity of foods, indicating their ability to neutralize free radicals.

CategoryTop Foods
FruitsPrunes, Blueberries, Blackberries, Strawberries, Cranberries, Apples (Granny Smith), Pomegranates, Plums, Raspberries, Oranges
VegetablesArtichokes, Spinach, Kale, Red cabbage, Beets, Bell peppers, Broccoli, Sweet potatoes, Onions, Eggplant
LegumesRed kidney beans, Pinto beans, Black beans, Lentils, Soybeans, Chickpeas, Green peas, Fava beans, Navy beans, Mung beans
Whole GrainsSorghum, Millet, Oats, Barley, Wild rice, Quinoa, Farro, Whole wheat, Rye, Teff

Food Compass

Scores foods from 0 to 100 based on 9 domains of nutrition (e.g., vitamins, processing level, bioactives).

CategoryTop Foods
FruitsBlueberries, Blackberries, Raspberries, Kiwi, Oranges, Apples, Bananas, Mangoes, Papayas, Grapefruit
VegetablesSpinach, Kale, Swiss chard, Broccoli, Carrots, Cauliflower, Green beans, Bell peppers, Mushrooms, Asparagus
LegumesLentils, Chickpeas, Black beans, Soybeans, Green peas, Pinto beans, Adzuki beans, Navy beans, Mung beans, Split peas
Whole GrainsOats, Quinoa, Brown rice, Barley, Bulgur, Amaranth, Buckwheat, Rye, Millet, Teff

While each system has its strengths and limitations, combining insights from these approaches can provide a well-rounded perspective on the nutritional value of whole foods and why a whole-food plant-based diet is so effective at resolving chronic health conditions.

Here’s what you might expect if you centered your diet around these foods:

1. Improved Nutrient Intake

These foods are rich in vitamins, minerals, antioxidants, fiber, and essential nutrients, which can support optimal bodily functions, including immune health, energy production, and cellular repair. Diets rich in fruits and vegetables have been shown to reduce the risk of nutrient deficiencies and provide critical antioxidants, such as vitamin C and polyphenols, which fight oxidative stress​.

2. Reduced Risk of Chronic Diseases

Increased intake of leafy greens, berries, and legumes can lower LDL cholesterol and blood pressure​ and improve cardiovascular health. Cruciferous vegetables like kale and broccoli contain glucosinolates, compounds linked to lower cancer risk​. Whole grains and legumes can improve insulin sensitivity and lower the risk of type 2 diabetes​.

3. Weight Management

Foods with high nutrient density but low caloric density (like leafy greens, fruits, and legumes) can help with weight loss or maintenance by increasing satiety without excess calories. Studies show diets high in fiber promote fullness and reduce overall calorie intake​.

4. Enhanced Longevity

High-antioxidant foods, such as berries and cruciferous vegetables, inhibit oxidative damage and inflammation, processes linked to aging and chronic diseases. The inclusion of whole grains and legumes in diets like the Mediterranean or Blue Zone diets has been associated with extended lifespan.

5. Gut Health

Legumes, whole grains, and vegetables are rich in fiber and prebiotics, which support gut health and microbial diversity. A healthy gut microbiome is crucial for digestion, immunity, and mood regulation.

To learn more about the science behind a whole-food plant-based diet while supporting our website, earn a nutrition certificate from Cornell’s Center for Nutrition Studies. Or scan the QR code below.

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Why a Whole Food Plant Based Diet is a Longevity Diet in Disguise

/ Leo Garcia / Leave a comment

Want to live a long and healthy life? Enter mTOR. The mTOR (mechanistic target of rapamycin) pathway is a cellular signaling pathway that regulates growth, metabolism, and protein synthesis in response to nutrients, energy, and stress. Overactivation of mTOR is linked to aging and age-related diseases because it suppresses autophagy (cellular cleanup), leading to the accumulation of damaged cells and proteins.

Inhibiting the mTOR (mechanistic target of rapamycin) pathway through diet and lifestyle is a strategy often associated with longevity and reduced risk of diseases like cancer and diabetes. Though there are many ways to inhibit the mTOR pathway, diet modification is the simplest way to do it. Below are four tips that will lead to a healthier and longer life. If you follow a whole-food, plant-based diet, you are already implementing them.

1. Don’t Eat So Much

Reducing calorie intake without malnutrition lowers mTOR activity by decreasing nutrient and energy availability. This can enhance autophagy and promote longevity. A whole-food plant-based diet is naturally calorically sparse because fruits, vegetables​, whole grains, and legumes have two powerful components working for them: fiber and water. These two components lead to satiety at a reduced caloric consumption.

2. Spend Less Time Eating

Practices like time-restricted eating or alternate-day fasting inhibit mTOR during fasting periods by limiting amino acid and glucose levels. This encourages cellular repair processes. To put this into practice on a simple level, stop eating by 7 PM and time breakfast for 8 AM. Having a window of 12+ hours gives your body ample time to take advantage of some of the benefits of time-restricted eating without the feeling of deprivation one often feels when fasting.

3. Eliminate Animal Proteins

Animal proteins, especially those high in branched-chain amino acids (BCAAs), activate mTOR. Shifting toward plant-based diets or moderating protein intake can mitigate this activation. Because a whole-food plant-based diet doesn’t include meat or animal products, protein intake declines to the level that is not cancer-promoting. Also, there is ample evidence that protein coming from plant foods (all foods have protein) is healthier than animal sources because animal sources have high levels of saturated fats, toxins, digestive byproducts that destroy your gut flora, and high levels of BCAAs like leucine, which is an mTOR activator.

4. Increase Dietary Polyphenols

Polyphenols in foods like green tea, turmeric, and berries suppress mTOR signaling and reduce inflammation. Polyphenols are natural compounds found in plants that act as antioxidants, reducing oxidative stress and inflammation, which helps protect against chronic diseases like heart disease, diabetes, and cancer.

5. Exercise

Physical activity, particularly aerobic exercise, can regulate mTOR signaling. While resistance training temporarily activates mTOR for muscle building, overall exercise contributes to metabolic balance and cellular health.

Though the ketogenic diet is cited as a good way to downregulate mTOR, it comes with too many risks. Severe nutrient deficiencies, increased heart disease risk, kidney strain, digestive issues, poor bone health, and muscle wasting are some of the risks that would seem to counter the argument for the health component in a long life.

To learn more about the science behind a whole-food plant-based diet while supporting our website, earn a nutrition certificate from Cornell’s Center for Nutrition Studies. Or scan the QR code below.

Why Intermittent Fasting Won’t Fix Your Metabolism, Instead Skip Meat and Dairy and Start Exercising

/ Leo Garcia / Leave a comment

In MedScapes Impact Factor, Dr. F. Perry Wilson from Yale School of Medicine discusses metabolic syndrome, a lifestyle-related condition affecting one-third of American adults, and a study on time-restricted eating as a means of treating it. According to discussion, you have metabolic syndrome if you have three of the following symptoms: elevated waist circumference, elevated fasting triglycerides, elevated blood pressure, low HDL cholesterol, and elevated fasting blood glucose. However, Dr. Perry’s interpretation of a study on time-restricted eating, which yielded underwhelming results, led him to conclude that lifestyle interventions may not be as effective as pharmaceutical treatments in managing metabolic syndrome.

It is essential to recognize that dietary choices play a crucial role in health outcomes. For instance, incorporating a whole-food plant-based diet can lead to significant improvements in health and even reverse lifestyle-induced chronic illnesses. A whole-food plant-based diet abundant in fruits, vegetables, whole grains, legumes, nuts, and seeds is probably the most effective lifestyle intervention, having the potential to bring about significant improvements and even reverse lifestyle-induced chronic illnesses. Dr. Dean Ornish’s Lifestyle Heart Trial, one of the most well-known large-scale studies conducted in the 1980s and 1990s, demonstrated the benefits of a whole-food, plant-based diet in reversing chronic lifestyle diseases. This study managed to not only slow coronary heart disease, which is at the root of metabolic syndrome, but showed a reversal in many patients.

Another study, The Broad Study (British Randomized Controlled Trial of Whole-Food Plant-Based Diet), published in Nutrition & Diabetes in 2017, demonstrated the benefits of a whole-food, plant-based diet on metabolic factors. This study is notable because it was one of the first large-scale trials to highlight the metabolic benefits of a whole-food, plant-based diet, offering significant evidence for its role in improving weight, cholesterol, and glycemic control without the need for calorie restriction.

Exercise, both aerobic and resistance training, works on different pathways to improve metabolic health, namely by improving aerobic capacity and muscle mass. A meta-analysis evaluated 10 randomized controlled trials involving over 1,200 participants. It found that aerobic exercise significantly improved key components of metabolic syndrome, including waist circumference, triglycerides, HDL cholesterol, blood pressure, and fasting glucose. Exercise reduced the incidence of metabolic syndrome by 20-30%. Another meta-analysis worked with a pool of 77,000 patients. Exercise, particularly aerobic exercise, led to improvements in body composition, cardiovascular, and metabolic outcomes in those with metabolic syndrome.

I could have told you that time-restricted eating might lead to minor weight loss because of the tendency to eat fewer calories (like the disappointing time-restricted eating study suggests), but if those calories come from the same foods that gave you metabolic syndrome in the first place (meals loaded with saturated fat like meat and dairy, foods loaded with highly processed oils, and processed carbohydrates like white flour and white sugar), you are simply becoming unhealthy at a slower rate. If you are sitting all day while eating a crappy diet, simply restricting your feeding time a bit is not likely to make a profound change. Selecting an appropriate lifestyle intervention matters.

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