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So let's take a look at one of the other types of diet dogmas that are out there.

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Once again, full complete book will be coming out soon.

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When we start looking at diet dogmas, we start looking at the various diets that we tend

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to follow.

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A lot of them fall along the lines of being fads, where we tend to have a lot of marketing

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that goes into play, but not a lot of science that goes into play.

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Very few of the diets that we look at have scientific evidence to support their use,

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where there tends to be a lot of conformational bias that goes into play, and a lot of selective

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attention to very few studies that independently show some level of significance.

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Within this, we have types of diets, such as the plant-based diet, where the question

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is, should I be vegetarian or should I be vegan?

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Well, we have to take a step back and look at, is the hype worth, or is it just a scam?

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So let's talk about that.

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Warning.

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The following presentation contains information that might contradict what you have previously

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heard or believed to be true about how the human body works, and contains material that

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is not suitable for close-minded individuals.

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Enjoy.

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And so we start looking at the idea about a plant-based diet.

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We have to start by looking at some definitions.

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So a vegetarian is simply a person that's going to eat things that do not contain animal

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meat.

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Within this, we have different types of vegetarians.

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We have lacto-vegetarians, which will consume things like milk.

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We have ovovegetarians, which will consume things like eggs.

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We have lacto-ovovegetarians, which will consume both milk and eggs.

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But then we have very strict vegetarians, vegetarians such as vegans.

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So the big difference between the vegan and the classifications of the vegetarians is,

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will they consume things that come about from animal byproducts, or will they only consume

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plant-based materials?

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Where a vegetarian will be allowed within their dietary dogma to consume things like

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honey, whereas a vegetarian, assuming it's a vegan, will not.

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The premise behind most of these vegetarian-style diets is that consuming plant-based is better

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and healthier for you than what we have attributed to as a Western-based diet, a fast food-based

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diet.

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But that's not just the case because there are a whole bunch of various types of foods

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that we can consume at fast food restaurants that would be classified as being a vegetarian

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or as a vegan option.

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So what does the science say?

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What do we know about vegetarian and about vegan diets as it relates to the ability to

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control metabolic health related to weight loss?

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Because most of the people are going to be following dietary dogmas either to regulate

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body weight or regulate metabolic health.

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And so what do we know?

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Well, there is some correlations that indicate that following a vegetarian or a vegan diet

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will lead to changes in neuronal health by increasing insulin sensitivity, reducing reactive

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oxidative species, and reducing neuroinflammation within the central nervous system.

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There is some evidence through correlations to indicate there's an increase in metabolic

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flexibility, an increase in insulin sensitivity, and a change in myokine signaling within the

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skeletal muscle.

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There is some correlations that indicate there is a reduction in atherosclerosis and a reduction

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in inflammation through controlling of C-reactive protein.

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There is indications of an increase in insulin sensitivity, an increase in lipolysis, and

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a decrease in lipogenesis within adipose tissue, leading to changes in adipokine signaling

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and changes in macrophage activation that lead to the reduction in inflammation that

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we see within the body.

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Some in the way from the pancreas tend to get a normalization of insulin and glucagon

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signaling.

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From the liver, there tends to be an increase in insulin sensitivity, a reduction in lipogenesis,

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and a reduction in the non-alcoholic fatty acid liver syndromes.

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Often someone tends to move from an animal-based diet to a plant-based diet and suffers from

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overfatness.

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There tends to be a change in hormonal signaling coming away from the liver, very similar to

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the same changes that we see in hormonal signaling coming away from the adipose tissue, as well

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as from the skeletal muscle.

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So it seems to be like there's a lot of benefits that come away from following a plant-based

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diet.

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But does that automatically mean a healthier food?

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And this is where we have to look at what's the research say.

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We have a whole lot of correlations that say there are good benefits that come away from

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following a vegetarian diet.

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However, there are equal numbers of studies that indicate that following a vegetarian

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or a vegan diet may have some cost to go with the benefits that are attributed to it.

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And so what are some of those costs that we have to worry about?

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So what are the things that get pointed out within the research that we have to worry

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about?

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Well, we have to worry about things like deficiencies.

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Deficiencies are going to be coming about from things that we would normally get from animals

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in our diet or from supplements that would come from animal products, such as B12 and

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vitamin D. A host of ions that we have to worry about that will be consumed in lower

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concentrations where we may be able to get a within normal recommended amount within

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the diet.

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However, because of other things that are contained within plants that we're consuming

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may impact the bioavailability of these ions.

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We will also lose out on some omega-3 fatty acids, such as ELA and DHA, as well as essential

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amino acids, as well as taurine and cretin that we get from high concentrations in animal

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products or consumption by supplementations, which may be missed based on the strictness

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of the vegetarian diet that we're trying to follow.

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We will also have a disruption in our psychological drive for food based off of reward center

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signaling that can come about.

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We also have to worry about things like the antinutrients or the misconception that vegan

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and vegetarian diets are coming about from non-processed foods.

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We have to worry about the antinutrients such as lectin, oxalates, phyates, phytosterols,

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tannins, and glucosanolates, which all impact the bioavailability of vitamins and minerals

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within the diet that can impact our overall metabolism and how it's going to impact our

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overall metabolism.

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Well, it goes back to looking at how we go about in terms of metabolic disruptors impacting

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our overall health.

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And how are these things going to impact?

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It's going to impact based off of metabolic disruption, where the metabolic disruption

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is going to change the way in which we're going to look at our food intake, change inflammatory

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signaling, change leptin and insulin signaling, change growth signaling, all leading to issues

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that we typically look at coming away from metabolic syndrome and over fatness.

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This is what we have to remember.

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Just because we might be following a vegan or vegetarian diet does not mean that we're

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not also having the possibility of consuming metabolic or endocrine disruptors within the

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plant-based materials.

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And with the introduction to the chapter coming out in Diet Dogmas, I'd like to go ahead and

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head back to a discussion that Richie and I had in the summer of 2023 related to vegan

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and the needs that vegans might have as it relates to their diet, especially for those

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that happen to be highly active or fitness enthusiasts.

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So we're here to kind of just talk a little bit about vegan, vegan diets as it relates

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to those who are extra physically active.

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We got Richie joining us again here to kind of take us through the discussion.

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We're going to kind of go back and forth with some Q&A in terms of how we're going to talk

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about stuff today.

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So some stuff I'd like to talk to you about are fat diets and the misconceptions about

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carbs and…

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Okay.

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And so there's…

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So we've already put up some stuff on kind of general concepts about nutrition, both

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on the podcast as well as on the YouTube channel.

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And I have a list of other topics that we'll be going through as we move forward in the

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year in terms of the various types of diets.

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And so we'll kind of start the conversation and then we'll keep conversation going because

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this is something as we've talked about numerous times is not, hey, let's have a very brief

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conversation about a very complex topic.

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Right.

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Okay.

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So as you know, I am vegan, completely vegan and natural amateur bodybuilder who competes.

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What are your thoughts on the vegan diet as it relates to muscle building and someone

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who is very highly active?

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So there's two things we have to worry about with veganism in general for the general population.

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One of them is nutrient malnutrition.

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And that's simply because there are certain things that you cannot get from plants and

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vegetables without having some sort of animal supplementation.

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And those are things like your vitamin B12s, your creatine, your carnitine, to a certain

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extent, taurine as well.

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We can have a slight bit of malnutrition on the taurine, even though taurine is not as

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essential for normal metabolic functions as B12 is or as creatine or carnitine happens

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to be.

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So that's one aspect of the issues that we have to worry about with veganism.

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The other issue we have to worry about with veganism is incomplete protein.

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And that's, I don't know, so for everybody who's listening on the podcast, we're recording

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this on the 6th of August, 2023.

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And there was a couple of news reports recently about the fruit-only vegan dieter that passed

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away because of malnutrition.

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Oh, wow.

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I didn't know that.

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Yeah.

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Yeah.

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And so this goes into a lot of the conversations that people have about, oh, well, one of the

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first things that happens for people who switch to doing a vegetable-only or vegan diet slash

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lifestyle is this rapid weight loss.

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And that's simply because the body's going to start to try to draw nutrients away from

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wherever stores happen to be.

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And so one of the things that happens with veganism is if you're not very vigilant in

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your source of foods is having an amino acid deficiency because you're not getting complete

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proteins.

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So methionine is one of the very important amino acids because it's the first amino acid

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in every protein synthesis that the cell does.

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And people who don't consume large amounts of animal protein tend to have a methionine

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deficiency or can have a methionine deficiency.

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There's other amino acids that you can become deficient in if you're not doing the paired

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plant sources within the vegetarian or within the vegan dietary.

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I guess you can call it, for lack of a better term, protocol.

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And so once again, this is for a separate podcast that I'm working on right now about

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the dogmatic principles of diets and the fact that most diets, it's following a protocol

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that you have to do.

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And so those are two issues that we have to worry about for anybody in general that's

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going to follow a vegan-style diet.

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Now for the highly active person, the other issue that we have to worry about is the need

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to have enough protein to offset any type of protein degradation and protein breakdown

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that takes place within the workout.

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So for me, the only way of me getting in enough protein is if I increase my calories, which

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that's something I wouldn't want to do long-term due to weight gain.

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So it is very hard to get the protein in from healthy sources.

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Most protein that, or no, most things that I get protein from are fake protein shakes,

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protein bars.

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And that's not very healthy, but...

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So that's where we have a kind of, we get into some of the myths and misconceptions

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that's out there.

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Okay.

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It doesn't really matter where the protein comes from.

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Okay.

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Protein is seen as protein.

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Amino acids are seen as amino acids.

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The body can't figure out is that amino acid coming from a plant or is it coming from an

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animal?

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Is it coming from a shake or is it coming from a steak?

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And so when we look at where we're getting the proteins, it doesn't matter where the

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source happens to be.

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It's about making sure that we get all of the essential amino acids and the essential

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amino acid metabolites that we wouldn't be able to get otherwise.

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And so that's where we have to, that's where within the whole source proteins.

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And so one of the things that you see with, or one of the old recommendations was to always

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kind of like pair like a rice with a legume, like rice and beans, rice and peas, because

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the proteins that we see in the rice and the proteins that we see in the legumes or in

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the beans or in the peas, they complement each other.

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And by the, by complimenting each other within the dietary amino acids, you're ensuring yourself

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to get full proteins.

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Okay.

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But what you're not getting within, within those compliments is you're not getting the

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six to 20 grams of creatine that you're going to need if you happen to be active and trying

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to build.

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So could I use like creatine supplements that are out there?

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You could, but the problem is that they're not vegan anymore.

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So this is, I haven't seen on the market a vegan creatine source.

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And that's simply because most of the creatine supplementations coming out there is coming

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from animal sources in terms of the production of it.

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And so if you're trying to be strict in terms of your veganism, it's very difficult to get

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that same thing with the carnitine.

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And so carnitine is needed for fat metabolism and transportation of the acetyl fats, the

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fats that go through beta oxidation, lipid oxidation from the cell into the mitochondria.

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The way in which it gets into the mitochondria is through using a carnitine pathway.

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And so most of the carnitine that we get is coming from an animal source.

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And so that's where it becomes very tricky for the person who wants to be strict in terms

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of their vegan diet to make sure they're getting those other sources, the taurine, the carnitine,

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the creatine.

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Okay.

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And so when you're highly metabolically active, you're going to start to utilize and overutilize

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those amino acid metabolites.

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Granted, you don't need them in super huge amounts, but you need them in enough amounts

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that you have to replenish it.

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And so that's where for the creatine, for people who are like yourself, with where you're

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at within your training cycle, you don't need as much creatine as you needed during the

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build phase.

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Right.

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Okay.

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But during the build phase, you have to have additional creatine that's there.

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And that's where for someone that's not following a vegan diet, we can very simply just say,

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have an extra 12 ounces of white meat chicken during the day.

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And so that will give more than enough creatine to offset what's there.

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And when we look at like the white meat chicken or the tuna, the solid white tuna meat, those

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tend to have high amounts of creatine within it, but also tends to have very low lipid

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content.

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And so a lot of times we start looking at, and we can talk a little bit more about the

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calorie and calorie out misconception.

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And once again, there's a whole other podcast out there that Michaela was kind enough to

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come in and ask some questions about calorie and calorie out and the misconceptions that

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we have as it relates to calorie in and calorie out, something that I've been talking about

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for over a decade now that people have finally started to kind of pick up on.

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And I was bored the other day and I was scrolling through the YouTube feeds and so someone,

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oh, like three days ago, calorie and calorie is a fallacy.

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I don't remember the actual title of it, but it's just like, yeah, I've been talking about

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that for over a decade.

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And so it's stuff where it's like, once we realize that it's about nutrients, not about

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calories, we can start kind of worrying about the protein for the person that's vegan.

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And one of the things that the other thing that you have to worry about for the vegan

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is that iron issue that can come up.

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Because you can offset a little bit of the beach wall issue in terms of, particularly

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in terms of the red blood cell and the anemia that can come about with vegans.

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So you have that vegan associated anemic conditions that can come about with the extra dark leafy

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green vegetables, which tend to have a little bit higher iron content within them to offset

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some of the iron content that you don't get from not eating animal products.

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But the problem is that the same thing happens for someone that doesn't eat any red meat.

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Because the person doesn't eat red meat is not getting very much iron in their diet either.

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And so one of the things that happened with the kind of push away from red meat, and there's

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a reason to push away from red meat for a couple of things, we can talk about that at

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some point in time here.

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One of the things that came about was we started seeing anemic conditions with people because

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they weren't consuming red meat or consuming the dark greens.

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And the other problem with, particularly with vegan people and the vegan diet followers,

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I'm kind of mincing words here and I apologize if I'm offending anybody that follows a vegan

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diet with the euthytisms that I'm using to kind of lump sum everybody here.

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If you cook those vegetables, the amount of minerals and the amount of vitamins that remain

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in the foods drops.

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And so the problem with the dark leafy greens is that they're very kind of bitter to try

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to eat.

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And so you just have to kind of like toss a whole bunch of stuff on them to make them

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palatable.

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Or you have to cook them a little bit.

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And then when you cook them, you lose some of the nutrients that you'd be able to get

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from those vegetables that happen to have the vitamins and the minerals that you need

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otherwise.

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Now, the nice thing is that you can get with iron, you can get iron supplementation without

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having to worry about kind of crossing the vegan ethical line that some vegans that I've

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had conversations with do not cross, which is no animal product whatsoever.

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No animal product in my clothing, no animal product here, no animal product.

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And so there's some vegans that simply do it for diet, that simply follow a vegan diet.

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But then there's other vegans that it's like no animal whatsoever.

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And so when we look at the vegan issue as it relates to that diet, we have to figure,

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OK, are you willing to take the supplement or is it something where it's because of ethical

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standards you're not even going to be willing to do the supplement?

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Right.

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Right.

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I have a following question.

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So since vegans could be malnourished due to the lack of minerals we get in, what are

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some of the diseases that could follow?

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So people who are malnourished and have restricted diets tend to have metabolism deficiency diseases.

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And so one of them happens to be like burberry, which is usually is seen with people who undergo

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drastic starvation diets and will only be eaten like will get like portions of rice

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and water to eat.

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And one of the things that you'll see with those people is you'll see them with like

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bloated stomachs and they look like they're like they're well fed, but their bloated stomach

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has to deal with liver issues and backup of fluids and edema and a whole bunch of other

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things where even though it looks like they're well fed, they're not well fed at all.

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And so you get you get deficiencies with that.

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Like I was talking about with the once again, recording August 6th of 2023.

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And I believe was about a week ago, there was this kind of influencer that was doing

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nothing but fruits and water.

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And she became she became excessively malnourished.

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And one of the things you can get you can't get neurological issues from the malnourishment,

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particularly if you're not getting any of the Omega sixes or Omega Omega threes that

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you normally would get from eating things beyond plants and vegetables.

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You can get most of the Omega sixes and some of the Omega threes from plants and vegetables.

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DHA is one of the essential fatty acids that is not very well stocked within most of the

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plants that we consume.

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And so since we don't get a large portion of DHA from the plants that we eat, we could

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become DHA deficient, which can become problematic because it is one of the Omega threes that

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we need in our diet for normal hormone and normal membrane functionality and building.

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Yeah, there's a lot of drawbacks with a vegan diet.

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So there are drawbacks, but there's also there also is evidence to support utilizing it as

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part of a I guess the best way to call it would be a periodized dietary protocol where

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you're not going to once again.

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So the problem with and let's get on with the problem with any of the fad diets, it

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00:25:03,280 --> 00:25:08,000
becomes excessively restrictive in terms of what you eat or don't eat.

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Right.

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And it can become to a certain point, antisocial in terms of in terms of the diet.

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And so what is happening is, and this goes into something that we had talked about a

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couple of months ago as I was telling you about the latest book that I'm starting to

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put together, it becomes where diets become dogma.

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And just like with most religion and most philosophical principles, you kind of hang

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out with everybody who kind of agrees with you because you can go ahead and you can eat

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00:25:40,520 --> 00:25:45,560
all the stuff and you can drink all this stuff and you can have all the all the social interactions

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without having to worry about is that this?

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Is this a taboo thing?

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Is this a no, no thing on on my diet?

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I've gone to a number of social events with with people who follow a vegan diet.

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And they have and they basically barely eat anything at these social events because it's

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like, OK, it's vegetarian, but they cooked it with there's like cheese on it.

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00:26:13,640 --> 00:26:14,640
Right.

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So even the most of my like social circle, even my family, they're not vegan.

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And so I have to cook everything by myself, bring my meal prep everywhere I go.

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Even if.

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My friends and I go out to eat to a restaurant.

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I can't always like have them go to a vegan restaurant with me.

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So I'm the only vegan the restaurant aren't so.

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00:26:43,040 --> 00:26:46,520
And that's that's also where we get some of the social stigma.

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And so so with with vegans, there are some health benefits that can come about.

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00:26:51,120 --> 00:26:54,760
But this at the same time is is what what the people don't want to do is that they don't

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want to feel like they're being preached to by going to.

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And so they hear all these bad things.

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Oh, the food is this and the food is that.

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And it's not very tasty.

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And it's not very because it doesn't have this and doesn't have that.

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00:27:05,960 --> 00:27:12,760
But that realizes that you can get some high quality meals utilizing vegetables only.

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00:27:12,760 --> 00:27:19,720
So my cousin's husband is a chef and we've talked a number of times about cooking stuff.

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00:27:19,720 --> 00:27:23,080
And he talks a lot about cooking with vegetables and doing a lot of stuff with vegetables and

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00:27:23,080 --> 00:27:28,360
being able to to you don't have to use a lot of meat in order and a lot of quote unquote

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00:27:28,360 --> 00:27:35,960
unhealthy and once again, healthy food, unhealthy food is a matter of is a subjective viewpoint.

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00:27:35,960 --> 00:27:40,880
You don't have you don't you can cook stuff and make stuff taste good without having to

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00:27:40,880 --> 00:27:46,680
have all of the heavy animal protein and animal stuff in the diet.

354
00:27:46,680 --> 00:27:49,200
So like you're talking about, like, yeah, I go out with my friends and it's very hard

355
00:27:49,200 --> 00:27:50,360
to find stuff.

356
00:27:50,360 --> 00:27:53,880
And so each other's meals.

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00:27:53,880 --> 00:28:00,520
And so we were able to do that without becoming so onerous on ourselves in terms of, well,

358
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I can't have that and I can't have this.

359
00:28:02,380 --> 00:28:08,160
And that's where a lot of the fad diets start to start to fail is that it becomes so onerous

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00:28:08,160 --> 00:28:14,560
on the person trying to follow the fad that it almost becomes cultish.

361
00:28:14,560 --> 00:28:19,080
And so there's a lot of stuff that for someone that follows a lower carbohydrate diet, you

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00:28:19,080 --> 00:28:20,440
can do a vegan diet.

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00:28:20,440 --> 00:28:26,360
I have a former grad grad school colleague of mine that was vegetarian that did low carbohydrate.

364
00:28:26,360 --> 00:28:29,360
And you think, oh, well, how are they doing that?

365
00:28:29,360 --> 00:28:32,940
Because low carbohydrate, everybody thinks low carbohydrate is eating butter and bacon

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00:28:32,940 --> 00:28:33,940
and steaks.

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00:28:33,940 --> 00:28:39,760
And it's like, no, you can eat lower fat, you can eat vegetarian and have low carb.

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00:28:39,760 --> 00:28:44,760
It's just, it's, it's what are they, it's what is the type of foods that you're eating?

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00:28:44,760 --> 00:28:49,240
So that's where you go to the glycemic index within the, within the vegetables and the

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00:28:49,240 --> 00:28:53,240
fruits you're eating and you consume the lower glycemic index foods.

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00:28:53,240 --> 00:28:58,680
You consume a lot larger, the fatty nuts, the avocados, those, what you're not eating

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is you're not eating the watermelons and the, and the cantaloupes and the, you know, you

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00:29:03,480 --> 00:29:11,480
know, all of those, all of those high sugar apples and oranges and those things.

374
00:29:11,480 --> 00:29:15,480
You're eating your peppers and you're eating your tomatoes and you're eating your leafy

375
00:29:15,480 --> 00:29:17,480
vegetables.

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00:29:17,480 --> 00:29:23,920
You're eating your nuts and your peas and your, all of the, all of the high protein

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00:29:23,920 --> 00:29:24,920
sourced foods.

378
00:29:24,920 --> 00:29:30,020
But then what you're doing is you combine that with the lower starched, lower glycemic

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00:29:30,020 --> 00:29:34,440
index fruits and vegetables and grains to make up.

380
00:29:34,440 --> 00:29:40,940
So you make, once again, it goes back to making sure you're not going to malnourish yourself.

381
00:29:40,940 --> 00:29:45,040
Because when I start to malnourish myself, my body's going to try to find whatever nutrients

382
00:29:45,040 --> 00:29:46,560
are available within the body itself.

383
00:29:46,560 --> 00:29:50,560
And so what's going to start doing is start to pillage the body tissues.

384
00:29:50,560 --> 00:29:54,240
And that's where everybody says, oh, I'm going to switch to doing the vegan diet and switch

385
00:29:54,240 --> 00:29:58,240
to doing the vegetarian diet because everybody that I know has done it has lost weight.

386
00:29:58,240 --> 00:30:05,000
Well, they've lost weight because they're trying to find the nutrients from somewhere.

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00:30:05,000 --> 00:30:13,960
And it goes back to stuff that I've written on for, since 2010 and that's in a couple

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00:30:13,960 --> 00:30:21,960
of the videos on the YouTube and it's in the, behind the paywall on the podcast is when

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00:30:21,960 --> 00:30:28,000
you're looking at weight loss, what weight loss is the weight loss you want.

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00:30:28,000 --> 00:30:32,320
And so just because I'm losing weight doesn't necessarily mean that I'm becoming healthier.

391
00:30:32,320 --> 00:30:34,320
It simply means that I'm weighing less.

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00:30:34,320 --> 00:30:35,320
Right.

393
00:30:35,320 --> 00:30:37,200
So we want fat loss.

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00:30:37,200 --> 00:30:44,720
We want, so that's where fat mass is more dangerous to health than fat free mass.

395
00:30:44,720 --> 00:30:48,680
Fat free mass is your organs, your bones, your skeletal muscle.

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00:30:48,680 --> 00:30:52,960
Whereas fat mass is basically all of the visceral and subcutaneous adipose tissue.

397
00:30:52,960 --> 00:30:57,720
We don't want to get super low in subcutaneous adipose tissue, particularly for females,

398
00:30:57,720 --> 00:31:03,280
because of the influence that subcutaneous adipose, subcutaneous fat has on estrogen

399
00:31:03,280 --> 00:31:04,280
metabolism.

400
00:31:04,280 --> 00:31:05,280
Right.

401
00:31:05,280 --> 00:31:07,680
But at the same time, we also want to make sure we have some visceral fat because we

402
00:31:07,680 --> 00:31:11,840
want to be able to, because most of the visceral fat is found in fat pads.

403
00:31:11,840 --> 00:31:15,200
And the fat pads are important because one of the functions of, of lupus, one of the

404
00:31:15,200 --> 00:31:23,200
functions of fats for the body is to act as a cushioning agent, to act as a shock absorber.

405
00:31:23,200 --> 00:31:26,760
So if you'd like to hear more, I recommend go ahead and listening to that episode of

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00:31:26,760 --> 00:31:32,040
the podcast, as well as the videos on YouTube.

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Thanks for listening.

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00:31:33,440 --> 00:31:35,760
Thanks for tuning in.

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00:31:35,760 --> 00:31:40,840
Please remember that we will be presenting more of this in a book form as the book is

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00:31:40,840 --> 00:31:44,160
put together on diad dogmas.

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00:31:44,160 --> 00:31:49,080
Please make sure you're leaving that five star rating.

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00:31:49,080 --> 00:31:55,840
Make sure that you are subscribed, have liked, and are sharing out the podcast, the YouTube,

413
00:31:55,840 --> 00:31:58,520
as well as Substack with all of your friends and family.

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00:31:58,520 --> 00:31:59,520
We greatly appreciate that.

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00:31:59,520 --> 00:32:00,520
And it's going to help with the algorithms.

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00:32:00,520 --> 00:32:05,360
Make sure you're following us on all of the various platforms that we're publishing on

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00:32:05,360 --> 00:32:10,920
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00:32:10,920 --> 00:32:13,800
we will put out on Instagram, as well as on threads.

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00:32:13,800 --> 00:32:14,800
Thanks again for listening.

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00:32:14,800 --> 00:32:26,440
Hopefully you got a little bit out of the conversation.