Episode #154: Everything You Need To Know About How A Plant Based Diet Affects Your Performance.

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In this July 13, 2011 free audio episodeEverything You Need To Know About How A Plant Based Diet Affects Performance, kosher protein, food combining, humanofort supplements, amino acid comparisons, cramping on the bike, does pot help performance, pre-race nerves.

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Featured Topic: Everything You Need to Know About Plant Based Diets, with Dr. Bill Misner

Bill Misner, a Ph.D. nutritionist, alternative medicine practitioner, author of Finding Fitness For Life, and top Master’s runner, including National Trail race course record holder in the age 70-up category, has been on a plant-based diet for the past 20 months, and says that it allows for accommodation of higher training work loads and more strength/speed workouts due to elevated recovery rate.

During our discussion, I ask Bill many questions, including:

Have you always eat a plant based diet, and if not, what led you to “make the switch”?

What does a typical day of eating look like for you?

What changes have you observed?

Do you think that part of “feeling good” on a plant based diet is just an acute response to making better food choices, and if so, once that response wears off, is it possible for there to be neural or muscular nutrition deficits down the road?

What about common plant-based diet foods like legumes and grains – are you concerned about binding agents or phytic acids?

There is some argument that neural problems like Alzheimer's are related to inadequate fat intake. If so, does that place someone on a plant based diet at increased risk?

If you look at components like essential fatty acids, essential amnion acids, vitamin D, vitaminK2, CoQ10, preformed vitamin A, iron, vitamin B12, mineral ratios, hormones or A1C, do you see risks from eating a plant based diet.

So do you take nutritional supplements?

I also mention a refutation of the book “The China Study”, which I  link to here (Weston Price Foundation). 


Listener Q&A:

====================================== [contact-form 3 “AskBen”] ======================================

Jeff has a call-in question about whether a “Kosher dairy certified” whey protein is beneficial.

Helene asks: I just read this article you wrote and that is why I am writing you. I am an ultra trailrunner. I am also a Certified Natural Hygienist, which means I know everything about food combining. From my knowledge, I don't have information on how to apply it while doing endurance sport. I didn't found yet readings on the subject. I only found conventional readings on endurance nutrition where everything is mixed together. Even sources that are vegetarian or vegan also mixed up everything…Which means that in competition, I never used gel, energy bar or sport drink. All I ingest is water and fresh fruits. I still get very good results, I never have a cramp. But after 4 hours into it, I can steel feel a lack of energy. Do you have any interesting source of information on the subject?

Kara asks: What's your take on the use of Humanofort to improve training recovery and performance?

Igor asks: After hearing about the amino acids benefits from your podcast I'm thinking to start supplementing by them. You have been recommending the MAP product which I find a bit expensive for me. Do you have any suggestions for what to look while shopping for cheaper aminos? Will it make me more harm than good using the cheap aminos?

Craig asks: I participated in a 70 mile charity ride yesterday and had to SAG in with severe cramping in my vastus medialis and slight cramping in my upper/inner quad area. I couldn't turn the pedals in anything but my lowest gear without bringing the cramps back in full force. I took in a 28 oz bottle of water plus 200 calories of Hammer Perpetuem and 4-6 Hammer Endurolytes each hour. I was taking on so much fluid I had to relieve myself at every rest stop. About 3 weeks ago I started a conditioning program at the Y 3 times a week. It consists of machines and cardio, including leg extensions, presses and curls. I'm doing low weight/high reps as my goal is to reduce fat. What steps do I take to overcome the problem?

Dan asks: What are your thoughts on marijuana use and aerobic training? I don't use it all the time but enjoy it during long runs. I find that it gets me in the groove or mind set to maintain a steady pace. I've never used it racing.

Chris asks: In a recent half ironman I tried to eat my normal race morning breakfast of pancakes and really struggled to get anything down due to “race stomach” nerves. This has been a little bit of an issue at all races this year with it being a bigger issue at the races I want to do best at. However at this recent half it really impacted me as I puked up everything I got down race morning once I got the race venue, it seemed this really disrupted my stomach as I struggled through the whole bike portion to get food down and absorbed into my system, I threw up a couple times on bike and run and then about mile 8 on the run it seemed my stomach finally came around and I successfully put down 3 GUs in the last 5 miles of the run. Unfortunately my lack of caloric intake before and throughout most of the race left me feeling quite flat and unable to perform to my potential. I did this race the previous year and my time this year was about 15 minutes slower but I feel my fitness is better this year and it has shown in other races. So, I feel like pre-race nerves kind of got the better of me in this half and really impeded my performance, so my question is kind of 2-fold, do you have any advice for coping with pre-race nerves, and do you have any good ideas of pre-race meals that are easy to handle if I'm having some trouble getting food down race morning?

Listener Derek has a call in comment at http://www.triathlondominator.com

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Ask Ben a Podcast Question

39 thoughts on “Episode #154: Everything You Need To Know About How A Plant Based Diet Affects Your Performance.

  1. Mike says:

    Hi Ben, I have a question. Was trying to get Dr Bill's feedback. I do not have a Thyroid, removed from Thyroid Cancer 2006, and am trying to figure out what the bodies does with Thyroid Hormone relating to diet. I have gone thru various fueling and nutrition paths(Phil Maffatones suggestions, Vegan(china Study), vegatarian) and most recently eating more paleo. I wanted to see how it impacted my blood work and training. Anyway, while eating paleo, what I am doing now, I have had to increase my thyroid hormone, from 188 to 200 daily. This is not a problem I just would have thought it would have gone the other way – taking less hormone. The only thing I can think of is that I dont eat alot of strach or complex carbs anymore. I eat fruit and veg and occasionally corn tortillas. I wanted to see if Dr Bill or you have any idea of what the body is doing in regards to Thyroid hormone and eating more paleo. Thanks…….Mike, Austin Tx

    1. This is a super involved topic that is not really conducive to me addressing in a single comment, Mike – but I'd be happy to help via :http://pacificfit.net/items/baseline-test/

      1. Mike McGee says:

        Thanks Ben. I will check the link out……Mike

  2. Greg Fort Mac says:

    You know a nice companion podcast to listen to is Ben's interview with Art DeVany in episode 135 (I think). Basically you have 2 70+ year olds advocating very different diets and workout regimes. One has been on it for 20 months and one for 20 years. Its good to have opposing points of view, but to my mind I have yet to hear a vegan speak as convincingly as Art/Mark Sisson/Robb Wolf/Loren Cordain etc.

  3. Something I didn't ask Dr. Misner was how he feels lower protein needs with age, decreased ability to digest protein, decreased HCL production, etc. affects the aging body's potential to simply not do as well with meat or high protein diets. In other words, would the 28 year old Bill Misner have felt the same on this diet as the 70+ year old Bill Misner?

  4. Mer says:

    I used to follow Tim Van-O, but now I believe he's a freak of nature and he could probably eat mcdonald's every day and train as much as he does and run that fast, it's the way he was made.
    I was also under the impression that though Brendan Brazier (Thrive diet) used to do endurance sports he's since stopped, though i'm not sure the reason.

  5. Fred says:

    Ben, was this the episode during Q&A were you mentioned the Navy Seals and a mantra they use for visualization? If so, can that be found online somewhere? I thought you said it was called "I Am", but I didn't locate anything when I Googled it.

    1. THE "I AM" LECTURE AND RELAXATION CYCLE CD at www.psiseminars.com/community/products

      1. Fred says:

        Thanks Ben!

  6. Tim says:

    After my critique of the george Malkmus interview over on my blog I approached this podcast hoping that the interview may provide a more satisfying argument as to the benefits of a plant based diet, afterall i'm all for admitting when i've been wrong or when things could be done better. Alas, it was not to be – where to start on this one? Perhaps the point where Dr Misner started talking?!

  7. Bill Misner PhD says:

    If you will kindly be patient with my posting to this esteemed group of athletes, I will make one more blurb herein to support what benefits to cardiovascular risk factors favoring health may also contribute to finish-line performance. William Fallon identifies 17 cardio-risk factors that may be associated with food choices. I contend that several of these risk factors (along with Fallon) are credibly resolved by eating a whole plant food menu. These risk factors are Excess LDL cholesterol, Total cholesterol, low HDL cholesterol, elevated fasting glucose (above 86 mg/dL, excess Homocysteine, excess C-Reactive Protein, low Vitamin K, elevated Triglycerides, excess Insulin, Nitric Oxide deficit, excess Fibrinogen, high blood pressure (hypertension), and oxidized LDL cholesterol. Other risk factors that are loosely-indirectly associated with diet is low testosterone, excess estrogens, low Vitamin D, and low DHA/EPA.
    While performance is influenced by the presentation of and with optimal cardiovascular health, cardiopathology onset in early stages can be a real and present performance inhibitor. There are so many athletes thinking as their performance this year is not what it was say 10-years ago, and they attribute the loss to age, when in fact, it may be cardiovascular pathology onset.

    We observe in large contingents of subjects in whole cultures that onset of precursor cancers (Foci-cells) starts in association with intake of +6% or more calories from animal source protein-calories (includes all meats, dairy milk). There is a cancer & cardiopathology association between animal source calories (especially saturated fats, processed sugars, proteins) that do not appear even when plant food protein calories consumed are as high as 20% of the totals. That may be shocking to some of you…It certainly was to me when I first reviewed this report in T. Colin Campbell's, The China Study. The time required to reverse diet-induced pathology is somewhere between 3-32 months depending on the extent to which harm is effected.

    Warm regards,


    Dr. Bill Misner, Ph.D.

    AAMA Board Certified Alternative Medicine Practitioner Certification #32872409 (2004)

    Plant Based Nutrition Certificate – eCornell {2010}

  8. Bill Misner PhD says:

    Hi Kevin,
    The [Leguminosae family] legumes reduce the risk of elevated cholesterol associated with heart disease and elevated blood sugar associated with diabetes: Aduki Bean, Alfalfa, Black Bean, Borlotti Bean, Broad Bean, Butter Bean, Cannellini Bean, Chick Pea, Green Bean, Green Pea, Kidney Bean, Lentil, Mung Bean, Soybean, Sprouts, & Velvet Bean.

    I vary each of the following on a weekly basis: black beans, broad beans, butter beans, chick peas, green beans, green peas, kidney beans, soybeans & sprouts to my diet. Black Beans and green soybeans(Edmame) are my favorites.

    Warm regards,


    Dr. Bill Misner, Ph.D.

    AAMA Board Certified Alternative Medicine Practitioner
    Certification #32872409 (2004)

    Plant Based Nutrition
    Certificate – eCornell {2010}

  9. Bill Misner PhD says:

    Hi Kevin,
    Eating whole green cooked or raw soy beans or fermented soy miso & tempeh is good for people eating the whole plant food protocol if they digest it without excess flatulence and if they are not thyroid-compromised. The whole soy foods are preferred while the highly processed foods may raise some questions and should be limited. Soy increases protein with an amino acid PDCAAS complete 1.0. Soy also contains 16-parts Omega-3 to 9 parts Omega-6 essential fatty acids. Since O3 & O6 utilize a common enzyme during transient digestion, this food favors Omega-3 uptake. In my opinion, exercising athletes should consider some legume content as long as it digests without stomach problems.

    Warm regards,


    Dr. Bill Misner, Ph.D.

    AAMA Board Certified Alternative Medicine Practitioner
    Certification #32872409 (2004)

    Plant Based Nutrition
    Certificate – eCornell {2010}

  10. Kevin says:

    I do not see a lot of legumes being eating by Mr. Misner. Do legumes play a large nutritional role in a whole plant based diet?

  11. Georg A. Krohg says:

    Thanks for a very interesting interview, Ben and Dr Bill!

    I'm a vegan but I'm eating a lot more fat, mostly from seeds and nuts, some oil, and also use hemp protein powder and some Vega products to up the protein a bit. During the season I get my calories from around 20% protein, 50% carbs and 30% fat, a bit more protein and less carbs off season.

    I'm from Norway, and the nutritional experts here seems to be in agreement that us northerners ("compared to people around the Mediterranean", is what they always say), males especially, have a very poor ability to convert omega-3 fatty acids from plant sources into DHA and EPA, so they recommend (fat) fish (oil).

    Any thoughts (or studies I should take a look at) on this?

    1. Bill Misner PhD says:

      Hello Georg,
      The substance of your comment is correct. A number of papers conclude vegans should monitor their intake of Omega-3 from whole plant food sources. The Omega-3 daily requirement Udo Erasmus suggests is 2g up to 9g/day. I am 5'6" and weigh in at 130, so I fit the lower end in need for 2g/day. One of the problems with fat intake is dietary fat inhibits the nitric oxide pathway. This pathway to operate releases nitric oxide to open vessel walls in order to increase blood flow to working muscles. Dr. Robert Vogel years ago fed one subject a big mac and fries and another subject ate the same amount of calories in a fat free bowl of breakfast cereal. Next, he monitored the state of blood flow beyond in distal arteries. The fat-free breakfast subject's flow kinetics were wide open with the nitric oxide cascade operating full speed ahead, while the MacDonald's Big Mac subject's arteries were constricted in severe nitric oxide deficiency. The fat content of the MacDonald's meal was 50g fat. I have found research that suggests a dose-dependent NO-Inhibitory efffect with as little as 20g…Beyond that, I found no studies either pro or con for how much fat the body should consume in a single meal dose. I repeat this statement that outside of a little omega-6 and omega-3 fats, our liver will recruit calories as needed for the body's fat requirements. In my own experiences, I ran a high cholesterol level of 232 for years in spite of eating what many RD's would insist is "Healthy"…It was not until I cut out salmon, whey protein, seeds, and nuts, that my total cholesterol levels lowered to a healthy 151…Total cholesterol has 17 sub-risk factors for heart disease, and, may of them is a factor for cancers, diabetes, and a number of autoimmune diseases. I argue that we are being mislead by the medical and dietetic community who set health cholesterol levels at <under 200, when the goal is much lower. There are both foods and supplements to treat issues created by Omega-3 (DHA/EPA) deficiency health issues. Deficiency deserves dose.

      Warm regards,


      Dr. Bill Misner, Ph.D.

      AAMA Board Certified Alternative Medicine Practitioner
      Certification #32872409 (2004)

      Plant Based Nutrition
      Certificate – eCornell {2010}

  12. jeff Hoening says:

    My two cents on the debate. First, I've never met a healthy-looking vegan or vegetarian. Invariably, they appear too thin and gaunt – including the photos I've seen of Brendan Brazier, author of the Thrive diet. Lack of protein and calories I'd guess. Next, look in your mouth. We have a mixture of molars and incisers and a jaw that moves in three dimensions. We are omnivores by design.

    1. Bill Misner PhD says:

      Hi Jeff,
      Some of us are not as concerned about how I look as much as being faster at the finish line. You observed how thin and gaunt the Ethiopians and Kenyan runners look, yet they are destroying our American runners from 800-meters to the Marathon. The whole plant 24-foods analyzed by computer program show a prolific abundance of 78g protein with a slight deficiency in nutrients iodine, B12, Vitamin D, and omega-3. Supplements are determined by deficiency and while a whole food form is preferable, the growth characteristics generated by proteins structured with their amino acid profiles too near that of human flesh and soft tissue are likely to elevate growth faster on less calories than the proteins digested from whole plant foods.

      Warm regards,


      Dr. Bill Misner, Ph.D.

      AAMA Board Certified Alternative Medicine Practitioner
      Certification #32872409 (2004)

      Plant Based Nutrition
      Certificate – eCornell {2010}

  13. Tom says:

    Ben –

    I listened to your podcast re: marijuana use among competitors. I would
    like to add two very important dimensions:

    1) This argument has been used extensively by National Association for
    Stock Car Auto Racing (NASCAR) competitors – no driver wants to take
    personal risk based on another driver who has ingested a mind-altering
    substance. They refuse to be a 200 mph draft line with someone who
    might have altered reflex action. I'd suggest you pose this question to
    your listeners…would they want to be on a fast descent in a triathlon
    bike leg, next to a smoked-up guy-gal?

    2) For event promoters and insurers: Risk must be managed. Would you
    want someone who has reduced inhibitions and reflexes on your race
    course? Making road crossings in traffic? Negotiating potential risky
    trail sections?

  14. Mer says:

    I'm going to go ahead and say that supergreens [shudder] from living fuel is the hardest to drink of all the greens supplements I've tried. I think it's a high quality product, but if I tried to down that on a race morning with nerves it would just be puke city. I also think if you're not normally taking in that many greens/fiber you're in for some digestive discomfort during your race. The chia seeds can be helpful though. stick with Ben's other awesome suggestions, sweet potato, mashed banana etc.

    1. I mix it with coconut milk…you can also throw fruit in there, along with nut butter.

  15. Rebecca says:

    Can you recommend a good online school for getting a degree in exercise science? I'm so close to finishing my degree but I just can't squeeze in traditional classes and a full time job.

    1. Sorry, Rebecca, this isn't my area of expertise…

      1. Permata says:

        Kill Bill in 3-D would be a blast. Uma’s striking freutaes are perfect for it as well as swordplay and bloodspray. the trick would be to work it in again after the House of Blue Leaves spectacle. Quentin I’m sure has the genius to pull it off.Way to go QT for all the Oscar noms and congrats to Christoph for the win!!

  16. Sam Nicaise says:

    Thanks for the post Ben. As a lifelong ovo-lacto vegetarian, it is very interesting to hear from people like Bill. Also, as a new triathlete, it is inspiring to hear that he can do it while still being very competitive. It is also amazing the amount of food he discusses, as I doubt I could eat that much chocolate in an entire day, let alone a food that didn't melt in my mouth. Though I say that as I chomp on a huge bowl of salad. Love the info!

    1. Bill Misner PhD says:

      Sixto Linares and Dave Scott were both remarkable triathletes who consumed and training on the whole plant foods/vegan menu.

      Warm regards,


      Dr. Bill Misner, Ph.D.

      AAMA Board Certified Alternative Medicine Practitioner
      Certification #32872409 (2004)

      Plant Based Nutrition
      Certificate – eCornell {2010}

      1. Bill Misner PhD says:

        An Addendum to the above, Brendan Brazier comes to mind. He is an accomplished Triathlete & Ultramarathon runner, whose books on the subject of the benefits of how his application of the whole plant food lifestyle improved both health and performance are worth your review @ http://www.brendanbrazier.com/

    2. Bill Misner PhD says:

      Another Athlete whose performances model the effect of the whole plant food lifestyle is Brendan Brazier. His books show how to make these foods in recipe form including some of the ones he used when competing in Iron Man and Ultramarathon events. http://www.brendanbrazier.com/

      Dr. Bill Misner PhD http://abv8.me/2kT

  17. Bill Misner PhD says:

    What whole plant foods do you eat on a typical day and what nutrients do they provide?

    I consumed 24-food items in 12 hours consisting of the following: 328g brussels sprouts, 264g broccoli, 312g kale, 144g green soybeans66g snap peas 62g mushrooms, 144g carrots, 86g olives, 156g red beets, 176g tomato, 52g green onions, 284g black beans, 52g cucumber,168g oatmeal, 50g psyllium husks, 92g ground flax seeds, 244g blueberries, 2 each whole oranges, 6-slices low fat high-fiber whole wheat bread, 92g fruits spread, 260g dates).

    A computer-generated dietary analysis of these whole plant foods consumed supplied 154.88g protein (2.6g/kg bodyweight), 80% of the total fat calories, and 220% of the carbohydrate calories required for a 71-year male 130 lbs body-weight. The omega-3 fatty acids were 0.45g short of the ideal 2g/day and may be advised to increase ground flax seeds to fulfill optimal need. Iodine, Vitamin D, Vitamin B12 were insufficiently supplied by the 24-foods consumed during a 24-hour period. Upon review comparing the 24-whole plant food menu to other animal-sourced diets analyzed (1995-2011) by the Nutritionist IV computer program, the WPF nutrient profile is remarkably superior. The whole plant food diet supplies virtually all the nutrients, with the exception of Vitamin B12, Iodine, and Vitamin D in northern latitudes, even required optimal nutrient levels for exercising-athletes is confirmed. The Whole Plant Food Lifestyle has provided my calorie-nutrients for 2 Age Group USA National Championships this year (2011), in the 15K and Half Marathon Trail Championship events respectively.

    Dr. Bill Misner PhD

  18. From: Dr. Bill Misner PhD [email protected]

    Message Body:
    Dr. Bill Misner PhD asks: These questions are re-visited:

    1. What do you eat? {Ben's question to Bill}

    ANSWER: A dietary analysis was formally performed utilizing computerized Nutritionist Pro-IV program on 24-Whole Plant Foods consumed within a 12-hour period to determine total calories by macronutrients & micronutrients for a 71-year 130 lbs male. A deficiency is determined by a minimum RDA goal value of 49% of the required macronutrient or micronutrient need for a 12-hour period. The 6-page report shows this whole plant food lifestyle from the 24-foods analyzed provides all nutrients at 100% required levels except for iodine, Vitamin D, and Vitamin B12.

    2. Does the whole plant food lifestyle provide adequate amounts of protein? {Ben's question to Bill}

    ANSWER: These 24-Whole Plant Foods provided 140% of the 24-hour requirement or 1.8 g protein per kilogram body weight. This includes the required essential 8-amino acids to support adequate muscle mass growth for a 71-year male athlete.

    4. Does the whole plant food lifestyle provide adequate amounts of fat? {Ben's question to Bill}

    ANSWER: These 24-Whole Plant Foods provided OVER 100% of the ADA-recommended daily requirement for essential fatty acid calories.The need for fatty acids pivots upon the liver's role for making fatty acids dependent upon 2-essential fatty acids only, 9-grams of omega-6 & 2-grams of omega-3 per 24-hour period.

    5. Does the whole plant food lifestyle provide adequate amounts of carbohydrate calories? {Ben's question to Bill}

    ANSWER: These 24-Whole Plant Foods provided 154% of the required total calories and 220% of the required carbohydrates for a single 24-hour period.

    6. Does the whole plant food lifestyle provide adequate levels of the RDA/RDI/DRI Nutrients? {Ben's question to Bill}

    ANSWER: These 24-Whole Plant Foods did not provide adequate Vitamin D, iodine, and Vitamin B-12. These nutrients should be supplemented to this whole plant food protocol. Even the required nutrients for iron was 578% and zinc was 174% levels were above minimum required levels. Zinc and iron can be low if a wide variety of colors in whole plant foods are not consumed.

    7. How does a whole plant food lifestyle provide adequate levels of the RDA/RDI/DRI Nutrients?

    ANSWER: A Whole Plant Foods lifestyle generates no deficiency syndromes in whole cultures who consume a wide assortment of multi-colored whole plant foods. It is hypothesized this occurs because a number of the antioxidants in whole plant foods generate a synergistic effect that converts nutrients at deficit levels to nearly double their value. The exception may be, nevertheless, Vitamin D, iodine, and Vitamin B-12.

    8. What convinced you to investigate and later test/trial the whole plant food lifestyle? {Ben's question to Bill}

    ANSWER: The initial "Hook" was the dramatic effects "before-and-after" actual pictures of a 44-year old male surgeon's 90%-occluded descending coronary artery after 32-months on a whole plant food menu alone was totally Open! My thoughts then were that if optimal vascular blood flow results from a whole plant food menu, this effect would improve health, longevity, quality of life, and energy performance. Esselstyn's research paper is posted on page 20 in "Phytonutrition: Finding Fitness For Life!" @ http://abv8.me/2kT

    PROPOSAL: A 90-day trial of the whole plant food lifestyle will reverse health issues provoked by animal-sourced calories. The effect of the whole plant food lifestyle is weight loss, decreased LDL/HDL cholesterol count, increased alertness and energy levels, reduced total fasting blood sugar, and changes in taste sensations favoring whole plant foods above animal sourced calories. The transition to a whole plant food lifestyle (once completed), is a decision of extraordinary importance both to health and with time, it generates a bonus effect for endurance performance.

    Warm regards,

    Bill Misner, Ph.D.

    AAMA Board Certified Alternative Medicine Practitioner Certification #32872409 (2004)

    Plant Based Nutrition Certificate – eCornell {2010}

    "Phytonutrition: Finding Fitness For Life!" @ http://abv8.me/2kT

    [email protected]

  19. Kim says:

    I'd like to hear your thoughts on this podcast as well. I'm not sure if Dr. Misner was referring to the healthy fats or bad fats. I eat a vegan diet and feel that having healthy fats is extremely important. Not to mention incorporating additional protein, such as a hemp protein. Eating raw vegtables for 3 hours every day seems exhausting and boring. I just can't understand that concept.

    1. I agree that it sounds boring. I know that Dr. Misner does endorse "bad fats" like trans fats, etc. if that's what you mean…

    2. Bill Misner PhD says:

      Hi Kim,
      This is a brief clarification reply to your comment. The 14% of the 2200 calories from the 24-whole plant foods is healthy fat. As late as 1995, Nutritionists from the American Dietetic Association were discussing the positive effects from consuming less than 30% of our calories as fat. Today some are looking at under 20% fats. In my opinion, less than 20% is fine as long as we include 9 grams omega-6 (80+ calories) and 2 grams omega-3 (under 20 calories). I believe the liver can make up the fat the body requires for all the body-needs.
      I am outspoken in this hypothesis, nevertheless some alternative medicine practitioners are in agreement. The 24-whole plant foods I listed in my typical daily intake required taste sensation time to adapt taste. Taste is a huge inhibiting agent to adopting the whole plant food lifestyle. Exactly what you stated…Eating raw veggies-fruits for 3-hours is not attractive in American communities. But in cultures like the Talahumara Indians, the Hunza's, or the Vilacumba's, rural Chinese, those who know no different taste-induced Animal-sourced processed foods (like in USA), they have tastes developed for whole plant foods and are not tempted as we are. It takes time as I suggested to become accustomed to the whole plant foods as a lifestyle, but once attained, few return to eating animals or animal milk again.
      A good example of this suggestion is Tim Van Orden. I met Tim in this year's 2011 USA National 15K Trail Championships. He eats only raw whole plant foods. He placed 7th overall and 5th overall in both National Championship 15K and Half Marathon Trail races within 28 days. Tim is the ONLY masters (over age 40) to place in the top 10 in two Nationals events! All other over age 40 runners were no where near the top 10. I am only publishing this info to suggest to the athletes who consume animal-based calories for the protein or growth potential is that the whole plant food diet provides well over the 1.2g/kg required to maintain optimal muscle growth and recovery as evidenced by Tim Van Orden's and my own whole plant food protocols. Until an athlete has appropriately applied the whole plant food protocol for 90-days in order to break the addiction to animal calories and trial-tested the menu to training, they can not know the performance and health benefits that I am not only reporting but we are observing in others.

      Warm regards,


      Dr. Bill Misner, Ph.D.

      AAMA Board Certified Alternative Medicine Practitioner
      Certification #32872409 (2004)

      Plant Based Nutrition
      Certificate – eCornell {2010}

  20. Tifani says:

    I am in interested to hear what your thoughts are on this "plant based" diet…I am a vegetarian, who eats healthy fats…Is this seriously healthy…I cant eat eat veggies for 3 hours each night! YIKES

    1. did you listen to the interview?

  21. feerlessfood says:

    Interesting podcast this week, Ben, thanks!

    Are people with the iPhone App or who have purchased your Triathlon Dominator Package eligible to see your daily diet? I have both, and if so, would find that really interesting!

    Thanks man

    1. Sorry Chuck. Only clients get access to that…

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