There is the "Law of Unintended Consequences" - in my case it has been muscle loss. While I was able to radically transform my body (back to freshman high school cross country weight), I have lost so much muscle mass that it has affected my performance.
Did you do that with caloric restriction but not a meaningful change in whole food plant intake? You can maintain muscle mass and gain muscle mass even on this diet. “World strongest man” Patrick Baboumian is 100% plant based, as is in the 2004 Olympics the ONLY American to qualify for finals was also 100% plant based. You can be strong and with large muscle mass on this diet too. But not if you caloric restrict with “poor” foods. Thanks for the report
@@runelitecoach patrick baboumian was "germans strongest man" in 2011. He is self proclaimed a vegan since 2012. After his change to vegan he never won a competition again. Yes you can be strong and vegan, but for the worlds peak, especially in strenght and sprint sports there a no vegan rekord holders or world champions. Also the body fat percetage is not that relevant like in long distance running. I can understand, that for ling distance running a vegan diet could be preferable and superior because of better digestion of the food and easier absorption of the nutritions. In my opinion for long distance running the efficiency of the muscles is the key. And when you can produce with less muscle mass in ratio with less weight the same amount of force in the same amount of time touching the ground, why want to have more muscle?
As information and as interesting as ever Andrew. My downfall like a lot of people is to “over refuel” as in your video. I smash a track session or long run, then continue to eat for the rest of the night like Augustus Gloop. Also of course, usually “shit food”. A healthy meal then sugary based snacks. At least I’m aware I do it and it’s something I need to address for my best running performance.
Super interesting, the 'ornish' pretty much matches my what I did (entirely by accident 😆) to lose weight in 2021. I had a bit of a wake up call and I've been told I was a 'tad' extreme with it but went from 107kg to 74kg in about 5 months, but it gives an indication of how quickly it's possible to accomplish this stuff - that said was pretty tough for the first month or so! The the additional 'tips' I would give to anyone wanting to loose weight would be a) make sure the last thing you eat at night is NOT sweet (you'll end up craving more sweet things - just have a small hand full of nuts and some unsweetened greek yoghurt for dessert) - and related make the last thing you have something like some ginger tea. If you do it consistantly and NEVER eat anything after your tea then after a while it'll be almost a pavlovian response - ginger tea = no more food and it helps suppress the late night munchies. Another tip which also works for me and is more 'running' oriented is that I'll have a 'little' nutrition (small bit of kendal mint cake in my case) when going out for more than 1 hour - I know my body doesn't 'need need' it but it really blunts the munchies post run and I think I've had my 'sweet treat' and just grab somthing more sensible (eg. some nuts and fruit not chocolate or sweets) when I get home.
You lose weight in the kitchen and get fit in the gym (or on the road for us endurance types). I used that mentality to lose 85lbs a couple of years ago by switching to a mostly whole foods diet. IMO, it's the ultraprocessed foods that are the problem in western society. I'm still going strong and maintaining well with that diet and just ran my first marathon. I'm in the best shape of my life at 42.
Raw vegan here, I look a lot younger than my same age peers, I train harder than most of them too. My running improved when I went fully raw, before that I was high raw. I am still getting PBs now even though I am 50 next year. I’m not hugely ambitious either really - it just keeps happening 😂
Yes! Well said. I’ve had the same thing happen as have my runners who have gone raw. Massive PRs across the board. All of my PRs have been set after being raw. Way to go my friend. Email me: you can go very far from here with minor tweaks. You’ve done the big work. Runelite@andrewsnowcoaching.com
Thanks for the video. I’m working towards my goal race weight of around 140 lbs for a 5’10” marathoner. I did research and it seems like elite marathoners eat about 20 calories per pound of body weight, so for me, that will be 2,800 calories per day.
Great info! Glad to see I'm not the only one "rewarding" myself right out of my results! I don't run for weight control, but for overall health ... I absolutely do embrace the ability to eat more while maintaining a reasonable weight... but now that I'm focusing more on performance, I know that extra 7-10 lbs should really go. And my average daily step count, on non running days, is 23,000. 😂
That’s a pretty good step count! Welcome to the channel, and if you want to lose those 10 pounds simply eat fruits and vegetables and cooked starch without added oil, salt or sugar
Just purchased the audio book. Prior, I was loosely following your suggestions in my base phase but appears I was now running about :30 too fast. Having a difficult time adjusting this plan for a triathlete though. I run about 4x a week with two run offs the bike. Also coming back from sports hernia ailment. I am noticing now that the injury is gone, I am coming back quickly and will have to re-assess my speed goals. I will probably do another speed test soon. I will continue to re-listen to the book though and value a safe approach to my comeback. Currently in phase 2 after 6 weeks of base.
This is awesome. You’re on the comeback! So glad you’re enjoying the book. I have several triathletes in my program and structuring training for a Tri is a bit different. You want to have phases of focusing on the different implements in different ratios. I suggest with your swim to get more serious there as the race approaches. You detrain swim quickest so keep it high until race day
Thank you David. Your support is appreciated. If you have a request for a nutritional video I’ll consider it as a thank you for your generosity DM me your request on IG or email runelite@andrewsnowcoaching.com
this is interesting. I will never go plant based...my gut just can't handle it and I like meat too much lol. it would have been nice to have a 6th group.. less exercise paired with a keto diet....still lots of veg, but with meat as well. 😁
I have read you may want to activate ampk pathway to make training effective for fat loss (hiit, sprint). That gives you the longevity effects in addition to nutrition. Mtor and ampk deactivate one another according to a few resources I found, so that would explain why lifting has no effect. Low intensity exercise does not result in much ampk activation, I guess? This is a topic I had been meaning to ask if you had thoughts on this.
Your optimal weight is up to you to decide. Your body will equalize where it wants to be over time provided the right inputs. In general for running performance you want a BMI between 18.5-21.5
Hey run elite I went to doctor checkup yesterday and my weight is 195 at 5,9 and bmi of around 28 what do I need do cut down u think? I run 35-40 miles week and lift weights strength train seems at my age 39 it’s harder get weight below 190. Do u think supplements like fish oil omega 3 might help? Or other things I need get down 180-185 for my running
@@SuperTreybo hey, everything you said here is the wrong approach. Did you watch the video Mark because it tells you how to do it, the answer is with your diet. Diet is far far far more effective than exercise. Definitely don’t take fish oil supplements. You can also read the book how not to diet. You can also hire me as your coach, we would have to do an application and make sure we’re a good fit, but if we are, I will guarantee you that we can get you down to 22. But in order to guarantee that I would have to do an interview with you. You can apply at andrewsnowcoaching.com/run. you can also start just by reading the book mentioned above and actually the easiest way to start is just watching this video that you’re commenting on
actually no surprise, many decades ago, Dr. Max Otto Bruker already proposed whole food plant based diet for health and weight control ....i don`t know, who was the first to say: you cannot outtrain a bad diet
Yup. You cannot. In fact endurance athletes have a higher all cause mortality rate. Because they eat more quantities of the poor foods, animal products, dairy.
All plants have protein. As long as we need enough calories you’ll get enough protein from plants. But if you really want to head your protein, the highest quantity of protein per calorie that you can get is from beans and greens, even more than meat.
Interesting stuff . Without doubt the easiest time i lost weight 1kg a week for 3 months , was when i stopped snacking junkfood all day ( petrol station diet) and made effort to stick to 3 meals aday , i also cycled about 4 to 6hrs a week at the time. But it was my vegan orientated diet diet that got me there at the time , red lentils , butter beans , borletti beans often on their own with onions, chili , ginger , veg etc . I think its because they were high bulk lower calories . That was about 4yrs ago and have not been that successful in recent years since my diet has varied 😅 again ! Ive taken up walking this year up and down hills to compliment my cycling , and part of that new habit is a treat reward of a cappucino and snack bars 😅 not lost weight but fitter . So my personal n plus 1 experience correlates with a good few of the research notes
@runelitecoach thank you for spreading such informative and educational content! I'm am super excited to put your teaching into practice! I have just started my base training and I'm building up to ibsteude oer mile... Looking forward tonsee where it gets me. It would be really great to learn more about your nutritional approach too. I have been wfpb no oil no sugar no gluten for many years but I'm interested in more raw/fruitarian... any books/articles/internet pages you could address me to?
Hey Andrew I wanna start by saying its a very interesting video and when I read about this in your book it got me curious. Im thinking about trying a diet more towards what you are describing in the video, to cut out junk and processed food but probably not 100% plant based, which is still a big step from the kind of diet I have today. Apart from abit less nutrients and that the digestive system burn abit less calories to break down the food, would I miss out of alot of the benefits by boiling or roasting vegetables compared to eating them raw? /🇸🇪🇸🇪
What a great question! I love this. You can shift your diet however you see fit. If going 100% plant-based isn’t what you want right now now, you don’t have to. Just be aware of the research. If you make progress and that direction, well heck, that is progress! The difference between cooked versus raw plants is a deep dive. I suggest doing a bunch of research into this. I personally eat almost exclusively raw, but I do have cooked whole food plants as well on occasion. Actually have a video on here cooking methods of different foods and how to maximize nutrition density. There are sometimes advantages to cooking. I can only go so far in the TH-cam comments here, the short answer is eat at least nine raw fruits and vegetables per day. Then as much cooked plants as you like. The easiest to digest are lentils, potatoes, and greens. Feel free to reach out on email or DM me on Instagram if you want more guidance on this. I’m very passionate about nutrition and will help you the best I can.
There is the "Law of Unintended Consequences" - in my case it has been muscle loss. While I was able to radically transform my body (back to freshman high school cross country weight), I have lost so much muscle mass that it has affected my performance.
Did you do that with caloric restriction but not a meaningful change in whole food plant intake? You can maintain muscle mass and gain muscle mass even on this diet. “World strongest man” Patrick Baboumian is 100% plant based, as is in the 2004 Olympics the ONLY American to qualify for finals was also 100% plant based. You can be strong and with large muscle mass on this diet too. But not if you caloric restrict with “poor” foods. Thanks for the report
@@runelitecoach patrick baboumian was "germans strongest man" in 2011. He is self proclaimed a vegan since 2012. After his change to vegan he never won a competition again. Yes you can be strong and vegan, but for the worlds peak, especially in strenght and sprint sports there a no vegan rekord holders or world champions. Also the body fat percetage is not that relevant like in long distance running.
I can understand, that for ling distance running a vegan diet could be preferable and superior because of better digestion of the food and easier absorption of the nutritions.
In my opinion for long distance running the efficiency of the muscles is the key. And when you can produce with less muscle mass in ratio with less weight the same amount of force in the same amount of time touching the ground, why want to have more muscle?
You know what would be super helpful and fun? A "what I eat in a day " video! I think it would be a great hit!
As information and as interesting as ever Andrew.
My downfall like a lot of people is to “over refuel” as in your video. I smash a track session or long run, then continue to eat for the rest of the night like Augustus Gloop. Also of course, usually “shit food”. A healthy meal then sugary based snacks.
At least I’m aware I do it and it’s something I need to address for my best running performance.
Super interesting, the 'ornish' pretty much matches my what I did (entirely by accident 😆) to lose weight in 2021. I had a bit of a wake up call and I've been told I was a 'tad' extreme with it but went from 107kg to 74kg in about 5 months, but it gives an indication of how quickly it's possible to accomplish this stuff - that said was pretty tough for the first month or so!
The the additional 'tips' I would give to anyone wanting to loose weight would be a) make sure the last thing you eat at night is NOT sweet (you'll end up craving more sweet things - just have a small hand full of nuts and some unsweetened greek yoghurt for dessert) - and related make the last thing you have something like some ginger tea. If you do it consistantly and NEVER eat anything after your tea then after a while it'll be almost a pavlovian response - ginger tea = no more food and it helps suppress the late night munchies.
Another tip which also works for me and is more 'running' oriented is that I'll have a 'little' nutrition (small bit of kendal mint cake in my case) when going out for more than 1 hour - I know my body doesn't 'need need' it but it really blunts the munchies post run and I think I've had my 'sweet treat' and just grab somthing more sensible (eg. some nuts and fruit not chocolate or sweets) when I get home.
You lose weight in the kitchen and get fit in the gym (or on the road for us endurance types). I used that mentality to lose 85lbs a couple of years ago by switching to a mostly whole foods diet. IMO, it's the ultraprocessed foods that are the problem in western society. I'm still going strong and maintaining well with that diet and just ran my first marathon. I'm in the best shape of my life at 42.
I like that saying. Well said brother
watching from Africa,Botswana🇧🇼
Amazing! Welcome to the channel. Thanks for watching :)
Raw vegan here, I look a lot younger than my same age peers, I train harder than most of them too. My running improved when I went fully raw, before that I was high raw. I am still getting PBs now even though I am 50 next year. I’m not hugely ambitious either really - it just keeps happening 😂
Yes! Well said. I’ve had the same thing happen as have my runners who have gone raw. Massive PRs across the board. All of my PRs have been set after being raw. Way to go my friend.
Email me: you can go very far from here with minor tweaks. You’ve done the big work. Runelite@andrewsnowcoaching.com
Love the content. Got your book on audible and kindle very good. Already wrote my own training plan and 2 weeks in really enjoying the process.
Thanks for the video. I’m working towards my goal race weight of around 140 lbs for a 5’10” marathoner. I did research and it seems like elite marathoners eat about 20 calories per pound of body weight, so for me, that will be 2,800 calories per day.
Awesome video, very insightful. Funny how we "reward" ourselves with "shitty" food 😂
Yup. 👍🏼 so true
Great info! Glad to see I'm not the only one "rewarding" myself right out of my results! I don't run for weight control, but for overall health ... I absolutely do embrace the ability to eat more while maintaining a reasonable weight... but now that I'm focusing more on performance, I know that extra 7-10 lbs should really go.
And my average daily step count, on non running days, is 23,000. 😂
That’s a pretty good step count! Welcome to the channel, and if you want to lose those 10 pounds simply eat fruits and vegetables and cooked starch without added oil, salt or sugar
Wow! Interesting findings in those studies. Thanks for the info!
You bet!
Just purchased the audio book. Prior, I was loosely following your suggestions in my base phase but appears I was now running about :30 too fast. Having a difficult time adjusting this plan for a triathlete though. I run about 4x a week with two run offs the bike. Also coming back from sports hernia ailment. I am noticing now that the injury is gone, I am coming back quickly and will have to re-assess my speed goals. I will probably do another speed test soon. I will continue to re-listen to the book though and value a safe approach to my comeback. Currently in phase 2 after 6 weeks of base.
This is awesome. You’re on the comeback! So glad you’re enjoying the book. I have several triathletes in my program and structuring training for a Tri is a bit different. You want to have phases of focusing on the different implements in different ratios. I suggest with your swim to get more serious there as the race approaches. You detrain swim quickest so keep it high until race day
@@runelitecoach Thanks for the book and videos!
Great distillery of a study, love the way you almost contradict yourself when you say stuff like "we run more than that"
Glad you enjoyed it
Whoa, very interesting. Unleash the power of the plants! 💪 🌱 Thanks for the research-based information - fascinating studies.
Thank you. Glad you enjoyed
Praying for you to have many more blessings and success ..Thanks!
Thank you David. Your support is appreciated. If you have a request for a nutritional video I’ll consider it as a thank you for your generosity DM me your request on IG or email runelite@andrewsnowcoaching.com
@@runelitecoach once i finish your book which i start reading tomorrow. I may do that!!! Blessings from NYC...
this is interesting. I will never go plant based...my gut just can't handle it and I like meat too much lol. it would have been nice to have a 6th group.. less exercise paired with a keto diet....still lots of veg, but with meat as well. 😁
There’s so much research on keto diets. Big fat no to keto.
I have read you may want to activate ampk pathway to make training effective for fat loss (hiit, sprint). That gives you the longevity effects in addition to nutrition. Mtor and ampk deactivate one another according to a few resources I found, so that would explain why lifting has no effect. Low intensity exercise does not result in much ampk activation, I guess? This is a topic I had been meaning to ask if you had thoughts on this.
Well read my friend. You can read about both in “how not to age “ in the first chapter
Thanks for the content.
My pleasure!
Thanks!
Great stuff 😎
How can someone know his optimal weight for running (marathon) performance?
Your optimal weight is up to you to decide. Your body will equalize where it wants to be over time provided the right inputs. In general for running performance you want a BMI between 18.5-21.5
@@runelitecoachThanks 🙏
Hey run elite I went to doctor checkup yesterday and my weight is 195 at 5,9 and bmi of around 28 what do I need do cut down u think? I run 35-40 miles week and lift weights strength train seems at my age 39 it’s harder get weight below 190. Do u think supplements like fish oil omega 3 might help? Or other things I need get down 180-185 for my running
@@SuperTreybo the answer was at the end of the video....whole foods, mostly plant based diet & cut out the junk
@@SuperTreybo hey, everything you said here is the wrong approach. Did you watch the video Mark because it tells you how to do it, the answer is with your diet. Diet is far far far more effective than exercise. Definitely don’t take fish oil supplements. You can also read the book how not to diet. You can also hire me as your coach, we would have to do an application and make sure we’re a good fit, but if we are, I will guarantee you that we can get you down to 22. But in order to guarantee that I would have to do an interview with you. You can apply at andrewsnowcoaching.com/run. you can also start just by reading the book mentioned above and actually the easiest way to start is just watching this video that you’re commenting on
Interesting, as always. Thank you. It would be good if you could also comment on intermittent fasting.
Good call. There’s a lot of great research on this too, and again, not what most people think
When would you recommend running that 20 miler at Marathon pace before a Marathon? 3 weeks out - 5 weeks out? I used to do it 3 weeks out
Awesome video , informative !
Thank you!
actually no surprise, many decades ago, Dr. Max Otto Bruker already proposed whole food plant based diet for health and weight control
....i don`t know, who was the first to say: you cannot outtrain a bad diet
Yup. You cannot. In fact endurance athletes have a higher all cause mortality rate. Because they eat more quantities of the poor foods, animal products, dairy.
What source of protein do you eat on a plant based diet?
Thank you for this helpful video.
God bless you richly.
Greetings from Toronto Canada.
All plants have protein. As long as we need enough calories you’ll get enough protein from plants. But if you really want to head your protein, the highest quantity of protein per calorie that you can get is from beans and greens, even more than meat.
Hi Andrew, I just bought your book "Run Elite."
Have a great day and God bless you richly.
Interesting stuff . Without doubt the easiest time i lost weight 1kg a week for 3 months , was when i stopped snacking junkfood all day ( petrol station diet) and made effort to stick to 3 meals aday , i also cycled about 4 to 6hrs a week at the time. But it was my vegan orientated diet diet that got me there at the time , red lentils , butter beans , borletti beans often on their own with onions, chili , ginger , veg etc . I think its because they were high bulk lower calories . That was about 4yrs ago and have not been that successful in recent years since my diet has varied 😅 again ! Ive taken up walking this year up and down hills to compliment my cycling , and part of that new habit is a treat reward of a cappucino and snack bars 😅 not lost weight but fitter . So my personal n plus 1 experience correlates with a good few of the research notes
Yes well said. Nice change in your diet
Class
Thanks
Thanks
Welcome 🙏 thank you so much for your support of the channel. I appreciated you Agostino
@runelitecoach thank you for spreading such informative and educational content! I'm am super excited to put your teaching into practice!
I have just started my base training and I'm building up to ibsteude oer mile...
Looking forward tonsee where it gets me.
It would be really great to learn more about your nutritional approach too.
I have been wfpb no oil no sugar no gluten for many years but I'm interested in more raw/fruitarian... any books/articles/internet pages you could address me to?
Hey Andrew I wanna start by saying its a very interesting video and when I read about this in your book it got me curious. Im thinking about trying a diet more towards what you are describing in the video, to cut out junk and processed food but probably not 100% plant based, which is still a big step from the kind of diet I have today. Apart from abit less nutrients and that the digestive system burn abit less calories to break down the food, would I miss out of alot of the benefits by boiling or roasting vegetables compared to eating them raw?
/🇸🇪🇸🇪
What a great question! I love this. You can shift your diet however you see fit. If going 100% plant-based isn’t what you want right now now, you don’t have to. Just be aware of the research. If you make progress and that direction, well heck, that is progress!
The difference between cooked versus raw plants is a deep dive. I suggest doing a bunch of research into this. I personally eat almost exclusively raw, but I do have cooked whole food plants as well on occasion.
Actually have a video on here cooking methods of different foods and how to maximize nutrition density. There are sometimes advantages to cooking.
I can only go so far in the TH-cam comments here, the short answer is eat at least nine raw fruits and vegetables per day. Then as much cooked plants as you like. The easiest to digest are lentils, potatoes, and greens.
Feel free to reach out on email or DM me on Instagram if you want more guidance on this. I’m very passionate about nutrition and will help you the best I can.
Now I deserve some M&Ms!
Ok