Exercise, Plant-Based Nutrition & Mindset to Build Muscle & Lose Fat - with Fritz | The Proof EP 239

[@reneemunn5453]

I am really appreciate that I am now starting to hear more conversations about the importance of macros in a plant-based diet and learn about the distribution of those macros for my current goals. Thank you.

[@CAIrondad]

“ show don’t tell”… “lead by example”… Love it!!!!!!

[@samanthab5006]

My husband's job relocated us to West Texas just after we got married in my late 20s. We were bored so we went to a talk by Dr Greger having no idea what it was really about. We decided to try out a WFPB diet for a month and have been eating that way for the past 6 years now. I wonder how many people Dr Greger has inspired to try to eat more plant based.

[@WFPBFORLIFE]

Dr. Gregor is inspirational to say the least. I am over 6 years vegan. It is the best decision I ever made personally.

[@skippy6462]

Wow great story and your good decision. Bravo. Discovered Dr Greger 2016 but already vegan years before that but not eating very well so was glad to find out what to actually eat. He's a good man to provide so much for no money in a world where making millions €£$ is the norm.

[@57auxmoines]

Dr Gregor is amazing and a gift!

[@fritzhorstmann]

Thanks for having me Simon!

[@emilypeill7899]

@@TheProofWithSimonHill edeeddeteedhggu

[@masucci61]

As usual , very valuable information for those that are on a path for better health

[@andreajoki9758]

Like Fritz, I thought I was doing whole food plant-based SOS right - nothing processed, made everything I ate. But I didn't lose weight. So many Plant Specialists say you can eat all you want but that isn't really what I've found. I would love to see a conversation here about plant based done wrong or plant based that doesn't give you results and why that might be.

[@produmbbells9860]

Raw plant-based diet is what you should be eating. Cooked food is processed food. Keep cooked food to the bare minimum. Have a cooked potatoe every night with vegetable salad.

[@Marathon5151]

Even eating plant-based, you still need to follow the basic principles of being in a calorie deficit to lose weight. For me, it’s definitely easier on a whole foods plant-based lifestyle. I had 3 lbs of oatmeal with cauliflower rice for breakfast for only 700 calories and was full until the afternoon.

[@kinngyy]

Out of curiousity, which meal is typically your largest? is it dinner?

[@andreajoki9758]

Lunch @@kinngyy

[@Marathon5151]

For me, breakfast or lunch are my biggest meals. Lately, I have stopped eating past 3 pm since I’m really focusing on cutting weight before my next marathon.

[@skoolie_life3261]

I watch a lot of these types of podcasts, and I learned a lot from this one. I’ve been struggling with getting my macros right on a plant-based diet. I’m always full and bloated, even with calorie counting and being in a deficit. I’ve been trying to figure out how to bring down the fiber and increase the protein without going back to animal-based foods. I really appreciate the conversations about protein powders - the heavy metals and the suggestion of rice protein powder. I purchased some rice protein powder because I also digest rice really well, and I didn’t even know it existed until this podcast. I also like that you and your guest were not afraid to discuss weight loss and calorie counting. Some of us need that, and don’t take it to an unhealthy place. I loved every minute of this conversation. You’re both walking the walk.

[@marcelotemer]

Simon, the show with Walter Longo was very interesting, seems like all this protein will end up shortening healthspan, potentially turning into diabetes cancer and other health problems later in life. Walter seemed to respect the objectives of acute performance, when someone is involved with competitive sports and that takes a toll their health. It's great that you mentioned the conversation with Longo in this show! I was wondering if you would mention it (bc he is such a top scientist) when your invitee started mixing the concepts of "healthy" and "evidence" with "excess" "protein". Love your podcast and your attitude, kudos!

[@rosaholmes4348]

Great conversation between two of my health and fitness inspirations. Thank you! Simon, a topic I would be interested in hearing about on a future show would be sweeteners. I'm often wondering which are the healthiest ingredients we can use to sweeten recipes when needed. There's so much noise and conflicting information about how destructive or wonderful different sweeteners are! Refined and unrefined sugar, natural sweeteners, artificial sweeteners, various plant syrups... the only things I really feel comfortable using are whole fruits like bananas and dates. I would love a definitive guide to help make those decisions in the kitchen. Thanks again to both Simon and Fritz for all your work.

[@produmbbells9860]

Organic honey is the ultimate natural sweetener.

[@cassandrabennett9446]

What a great episode Simon. It was great to hear both you and Fritz speaking about a really practice approach to following a healthy vegan diet and exercise program. I feel that James Clear’s atomic habits is a great overlay for removing the resistance to this lifestyle along with the science of optimal health. Thanks 😊

[@JessicaSouza-cp4mb]

Can’t believe I’m barely seeing this. Love both of you and often reference both of your pages to new vegans.

[@DionMattison]

Great, in depth podcast. Fritz's personal journey is super inspiring, and his coaching program works. I've been in the program 6 months, have lost 15 lbs, and feel like this is a sustainable way to continue towards a lifetime of satisfaction and fitness. Double upshot veganism is better for the planet, and overall is cheaper on my budget. Yeah, the coaching costs money, but as an "expensive" surf coach myself, I believe in the value of paying a high level coach. We get results. And what else are you spending your money on? It's all about priorities. Prioritizing your fitness and health financially should be right next to your housing costs.

[@skincraftorganicsllc8537]

Excellent video as always, thank you! I absolutely LOVE Cronometer for tracking! It is truly eye-opening and has helped me see how many nutrients I was not getting enough of... I do use it for calories, but I don't need to lose weight, and at the age of 64, my main concern is GOOD HEALTH, so I want to make sure I'm getting lots of fiber, healthy fats, enough good quality protein, and good, healthy carbs.

[@plantbasedsaver7250]

I love both of your hats! :) Thanks for the outstanding conversation as usual!

[@JessZ178]

I’ve been loving the episodes on protein. Are you going to do a solo episode marrying all the info together?

[@leniolesch896]

@@TheProofWithSimonHill would love that too

[@NicholasHallows]

Shout out to Secret Spot and Pels in Canggu. Just got back from Bali and these two were our definite favourites. Simon, I feel you on the lack of steps. As if the roads aren't dangerous enough, every time I tried to go for a run I got chased by stray dogs.

[@patduffy3124]

Simon & Fritz - great episode. The supplement section took me down a research rabbit hole of re-evaluating my own WFPBD supplement needs (including reading Simon's supplement guide). Apologies if this has been asked before, but do you have any thoughts on combining Athletic Greens (AG1) and Eimele's Essential 8 multi? I've used AG1 for a long time and it has worked well, but I'm considering adding EE8 because it also has Omega DHA + EPA, D3, Iron and Iodine (whereby AG1 does not) - this would prevent the need to supplement those individually. The concern is that I don't over supplement the overlapping ingredients like B12, calcium, selenium, and zinc. Any thoughts would be greatly appreciated. Thanks again for the great episode.

[@StephenMarkTurner]

Nuts and seeds, from a fat percentage point of view, are quite influential. My rule of thumb is that a nominal 2000 Calorie, McDougall / Esselstyn diet is about 10% fat, and adding a mere ounce of nuts and seeds makes it about a 15% fat diet, 2 ounces makes it about 20%.

[@danb3519]

Thank you, Simon, for the great content! For me is very hard to eat 2500-3000 kcall and get 1.6-2 g/kg of protein (130-160g) and keep fiber under 70g (above I get GI distress) on a plant based whole foods diet! I’m doing 10-12h/week of endurance and resistance training. If I go below 100g/day of protein for several days my recovery suffers. What I see from your guest you need to supplement with protein powder to get there on WFPB! From health perspective I don’t find any advantage drinking 500ml pea protein shake over 100g grilled chicken breast or salmon. I wish you made a video with your thoughts on the episodes featuring Donald Layman, Stuart Phillips, Christopher Gardner, Valter Longo. I am more on the protein side, but I will try a 4-5 day fast or fasting mimicking diet and see if IGF1 goes down! Keep up the good work!

[@landerhendrickx3522]

I think it depends on the person and what you were used to eating prior to setting up your eating habits.

[@MsGrannyfrog]

Once again I would like to thank you for very informative content and the fact that you take into account the aging population. Would love to see a good guide on selecting a plant based protein powder, particularly one that does not have artificial sweeteners, etc. As a 67 year old it is absolutely true. My body cannot handle the calories required to get the protein I need without some form of either supplementing or consuming meat protein.. I am forcing myself to eat fish, and would just as soon find plant based options. I was hoping to find the list of references but I may have to scroll back through the video to see if they are referenced there. [I am mostly listening on the podcasts ] Oh yes Atomic Habits is a GEM.

[@limitisillusion7]

1:43:15 I expect there are heavy metals in all foods. I speculate that's why fiber is so good for longevity. Our bodies have evolved to get rid of the harmful stuff when adequate fiber is present.

[@MehraSonam]

One of the best! The discussion was so informative.

[@MehraSonam]

Overrated / underrated foods.. I do fall in that trap myself and it is a bit stressful. What I really found interesting is that Fritz stuck to the healthy option of WFPB eating and tried to fix the issues that were causing him to gain fat. Most people would have gone back to what was working before.

[@peterbeyer5755]

Another great habit is taking a photo of everything you eat on your phone and putting it in your food album and look at it at the end of everyday. This way your natural tendency for underestimation of what you eat can’t occur. You naturally start to make better choices.

[@Aneaterplace]

What a great interview. 👍

[@esraaal-rashed3936]

Thank you for the Insightful content, would love it if you mention inspiring books on veganism/plantbased nutrition🙏🏻❤

[@YK-Youtube]

Great information about animal protein vs plant protein! Thank you! I wonder fish like sardine and salmon (high in omega 3) against plant. Perhaps better than meat but less than plant?

[@TheProofWithSimonHill]

This would be an interesting topic for a future episode! I believe there is no evidence of superiority between fish and plant protein though in terms of morbidity or mortality.

[@YK-Youtube]

@@TheProofWithSimonHill Thank you for your reply. I truly enjoy your channel because of objectiveness. It is so confusing and hear completely different side of stories like you did seed oils. I am wondering if you can point me more information about how physiology/biochemistry/mechanism of different impact of sat/MUFA/PUMA lowers/Increase LDL cholesterol and triglyceride blood test and T2D. Low carb or high fat will decrease insulin sensitivity? Roy Tayler says excess fat. I remember one episode with Drew, he mentioned that insulin amount reduced when he stopped Keto (or started plant based)... Thank you.

[@lauried4439]

What were your IGF-1 levels, Simon?

[@Zenjohnny]

Could soy milk or nutritional yeast be used as a protein powder? The no added sugar/oil ones are 40% protein. Nutritional yeast is 50% protein.

[@weisscoaching]

Great content as always. I've been following you since your day 1 and watching you improve and grow. Boy, was I jealous about your success at time! :D

[@landerhendrickx3522]

Our dude went from low fibre with tracking macros to high fibre not tracking macros. My question Fritz, is what was your training like and how did that evolve when you went into the unplanned caloric surplus? How much weight did you lose while being coached for the first time? It comes across like whole food, starch based eating at libitum is a bad idea for people with body composition goals. I think after eating all that chicken, your metabolism wasn’t processing the slow carbohydrates the best. I agree that learning about energy density is key!

[@skippy6462]

That's a good point and very interesting.

[@cheyneburns2199]

Great conversation. Fritz, your prices scare me. I think I'll be waiting a minute before scheduling a call 😅

[@etiennesilvestre9113]

Another great podcast, thanks :) In this episode (and in other previous episodes, if I understand correctly) it has been said that the average, reasonably active person should aim for roughly 1.2g - 1.6g protein per kg of body weight. I am wondering if there is somewhere/ an episode where I can find out a rough metric for how much fat one should be consuming to stay healthy in the short and longterm on a WFPB diet. Thanks! :)

[@marcelotemer]

Watch Simon's episode with Walter Longo👍

[@hugopottisch]

Where do plant based land mammals get their omega-3s from? How many fish or algaes do gorillas eat? How many fish or algaes do rabbits eat? Deer? Rhinos? Elephants? D and B12 are key. DHA, not so much if you are a land mammal.

[@skippy6462]

.... although the Dr Greger's DAILY DOZEN app is the minimum amount it seems like you were almost eating 1 round of the DD in one meal and more meals during the day would mean you'd gain over time. Some plant based say you can eat as much as you want must mean vegetables only.

[@FrankLahr]

Great content! I have listened to and enjoyed many of your shows Simon. One thing I would recommend that you look at doing is that if you are going to commonly use the term 'vegan' when describing people or diet that maybe at the beginning of the show make a brief explanation of the difference between 'vegan' and 'plant based'. I think the term 'vegan' may be a turn off to potential listeners and really doesn't exactly describe a very healthy diet. Plant based seems a much better term to use. Vegan perhaps draws in thoughts about saving animals and not wearing animal products. I have eaten a plant based diet for over a decade, but I still purchase leather hiking boots and therefore am not technically a 'vegan'. I know this is all obvious to you and your guests and many listeners but perhaps there are many potential listeners who may not 'get it'. Keep up the great content!!

[@MikeLudwick13]

How about pros and cons of pea protein vs whey?

[@MikeLudwick13]

I would love to hear you examine super slow resistance training to see if you can save even more time and still get great results

[@cheyneburns2199]

Simon, I'm curious (and a gadget nerd) - what are you wearing on your right wrist?

[@cheyneburns2199]

@@TheProofWithSimonHill Ok, cool, thanks for writing bacm. I've done some reading up on this. It seems to be pegged as a "hardcore/heavy/high frequency" trainers smart device. I have Crohn's, psoriatic arthritis and fatigue issues to contend with when I train. I know this device couldn't factor for that stuff, but I wonder if the "Strain" meter might help me determine good days to train or not? I'm all for intuition but I'm curious if this could assist. Waddya reckon?

[@davidschaller7179]

I wonder why, when we''ve gone to all the lengths of fine-tuning our diet to vegan, we don't avoid consuming GMO foods (soy and corn), and additives (msg, natural flavors in your protein powder)? And, isn't the oil used in most restaurants today canola oil (again GMO), something that may seriously impact our liver and heart health in the long run? And a question regarding cravings: aren't they mostly due to the fact that we starve our liver of clean carbohydrates, thus reducing glucagon stores to levels so low our brain is seriously starving?

[@cadupradoo]

Thanks for the usual awesome work, Simon! I, too, see yourself as someone to synthetize all of this information for us. When you talk about the conversion and diversion on protein amount, body composition optimization, Longo's work and etc, I got one doubt. When we say "well, if you're swapping animal protein with plant protein you're likely getting less igf-1 thus being healthier" isn't it contradictory with "aim at 1.6 g/kg, perhaps more if it's plant protein". What raises igf-1 more in animal protein? Isn't it the higher leucine content? When we try to get 30g/meal of protein with 2.5g of leucine for muscle protein synthesis, when we try to get higher levels of general plant protein... Isn't that to in order to achieve higher levels of muscle growth throughout same mechanisms that igf-1 makes both us and sick / cancer cells grow?

[@cadupradoo]

@@TheProofWithSimonHill Cheers! Thanks for so much inspiration, Simon! I can't wait to get back to university next year to study nutritional science after 15 years as an engineer. I hope to interact with you many times more. Thanks for a clear answer. Perhaps one could work his ass off with exercise and try to be on the south side of 1.6 if he's not worried about the best muscle growth possible and get a 90% efficient growth!

[@minnymoony]

You have a problem with sound. One speaker is loud, one is weak. Same holds for the podcast. It's very hard and inconvenient to listen when one is very loud and the other one can't be heard, mumbles

[@debbietaylor5122]

Muscles do not push they only pull. Push pull body splits are based on ignorance on how the muscular system works. You should work upper body in one workout and lower body in other. Volume workouts do not make you grow they only burn fat. High intensity training is and always will be the quickest way to build muscle. You must overload the muscle fibres in the shortest possible time by doing slow super strict reps 3 to 6 with 1 set per exercise.

[@RubyDimasStudio]

So cannot have all the Protein we need from Natural foods (plante based) ? Powders are very processed food

[@RubyDimasStudio]

@@TheProofWithSimonHill im feeling more confused this days about food..Do you have any Video with your daily foods for lunch, dinner..just to see examples.

[@davidogarr170966]

It’s not intuitive it’s informed

[@metalrunner4398]

I am glad to see that there is another vegan out there who escaped Greger’s quackery and orthorexia. I was also his victim. Unlike Fritz or me, huge majority of vegans give up on veganism because they cannot stick to Greger’s whole foods only diet and they blame it on plant based woe in general. On the other hand, I do find Fritz’s current diet kind of weird. I mean I get great performance results only by making sure I have certain good protein source at every meal (tofu, seitan, tempeh, legume flour pasta, mock meat and even non sentient animal sources such as mussels once a week). It must cost fortune to eat that much protein powder every single day. Also, I still haven’t found protein powder that is certified to have low heavy metal levels so I use it sparingly.

[@metalrunner4398]

@@TheProofWithSimonHill yeah, I mean, whole foods should definitely be the basis of every healthy diet but I don’t see why non-whole foods like beyond burger or seitan cannot be a part of healthy diet. Beans are great and I eat them every day but as complementary protein source.

[@landerhendrickx3522]

Depending in where you live I can recommend different protein powders that are tested for heavy metals… for very active people, you need to ensure you have a good caloric staple that gets you closer to your goals.

[@metalrunner4398]

@@landerhendrickx3522 EU. I mean, I eat 3 meals a day. Each either has tofu, tempeh, mock meat, seitan, soy curly or very rarely mussels. I never have a meal without good protein source. I am 35 and have no problem gaining and maintaining muscle.

[@landerhendrickx3522]

"I think that’s great, ‘cause I’m the same."😂

[@landerhendrickx3522]

The plantbased Kinobody eating lifestyle 😅. Pushing the first meal further in the day by starting with coffee and sparkling water and eating lower calorie meals during the day so you can eat richer at diner when eating out.

[@musicmonsterman8395]

Great info by the most part. However it’s extremely hypocritical to say juices are “stripped away from nutrients” when you’re eating protein powder and tofu every day lmao. Juice is has waaaaaay more nutrition than powder especially when they have a mix of veg and fruit

[@bigpicturegains]

Interesting how he was eating over 100 grams of protein and not seeing muscle gain. At least for me personally, I still make good gains, consume around 100 or less grams daily, a good amount coming from eggs & chicken. I believe not only protein quality makes a huge difference, but how able your body is capable of tapping into the protein to make use of it. Depending on the individual, certain types of protein will likely be more bioavailable.

[@SquatFull]

Animal protein amino acids combination is same as human protein amino acids combination. That is why animal protein is called a complete protein. It has all the essential amino acids. Plant proteins can be incomplete proteins because they may be insufficient sources of essential amino acids.

[@StephenMarkTurner]

Sounds like the tail wagging the dog a bit. Maybe the protein target is too much if even legumes are too low!

[@leniolesch896]

For me, one of the weaker episodes. The discussion focus far too much about weight loss and less about health. Very practical though.

[@pursuingtruth13]

W

[@joshwong800]

Sitting in a 'Lord of the fries' restaurant listening to this and will eat 2x more junk food because of you two! 🙃 Nah! 🤡 Just wanted to experience what it feels like to be a meat flake commenting that I'll eat 2x more meat to a Vegan creator. FYI it feels like being a dick head!

[@Nadine56924]

Can do speaking ted carr raw Vegan athlete ❤

[@produmbbells9860]

Muscles do not push they only pull. Volume training for building muscle makes absolutely no sense. If you took volume training to its logical conclusion you would train all day and only stop for meals and to go to sleep. If people are big because of volume training that is because at some point at the start of the workout they overloaded the muscle and have just spent the rest of the workout burning off all the excess food they had to eat to do all this volume. This is a very stupid and inefficient way of wasting good food and time that should be spent on building muscle. I have been bodybuilding for fifty years and during that time I have found low reps and low sets build muscle mass quickly. That not only comes from my own experience and friends but also from training people at my gym. High frequency - High intensity training is and always will be the quickest and most efficient way to build muscle because it only uses minimal resources for maximum gains. If you after extreme muscularity keep cooking to the bare minimum by eating at least a 90% raw plant-based diet that contains spices, organic cacao powder, organic honey, herbs, seeds, nuts, grains, wheat germ, berries, legumes, fruit and vegetables. For extra protein and b12 requirements have one organic free-range egg omelette made with homemade cottage cheese and milk, a little mild cheese with vegetable salad at night, yoghurt and a couple of glasses of low-fat milk maybe mixed with yoghurt, cacao powder, honey and 100% pure whey protein isolate if you could afford it.

[@newfguy1826]

the anti-legume and fiber opinions of the guest are not science based. He should stick to weight training and leave the nutrition to the experts

[@ROlshansky1]

Lmao he says he eats legumes every day and consumes above the RDA for fiber. Sounds like you're just an extremist.

[@leeduli]

Did you listen to the podcast? he said you should eat beans every day as they are healthy. he also said his clients get >60g of fiber a day.