Discover the Anti-Aging Power of Dr. Greger's Diet
Eat Like Dr. Greger for 7 Days and Transform Your Health
Ever wondered what it’s like to follow a nutrition expert’s diet? I did just that!
I embarked on a 7-day journey to eat like Dr. Michael Greger, renowned physician and one of the leading researchers in the world, and now I’m sharing my experience with you.
Let us know what you think! Leave your comments on YouTube.
Why This Challenge?
Inspired by Dr. Greger’s latest book, How Not to Age, I decided to take on his anti-aging diet for a week. This diet is packed with a variety of low sodium, anti-aging foods, and focuses on a vegan diet that’s also low in protein. The idea is to promote longevity and overall health through nutrition.
What’s in Dr. Greger’s Anti-Aging Diet?
Dr. Greger’s diet is all about incorporating a plethora of plant-based foods that have been scientifically proven to slow down the aging process. Here are some key components of his diet:
Daily Dozen: This includes a mix of fruits, vegetables, legumes, and whole grains.
Extra Anti-Aging Foods: These are newer additions based on Dr. Greger’s recent research. They include some unusual but incredibly healthy options.
Day 1: The Beginning
Starting off, I was both excited and nervous. The diet required me to slash my salt intake and cut my protein intake in half. This was a significant change, even for someone who has been on a vegan diet for a decade.
Day 2: Adapting to New Foods
One of the biggest challenges was incorporating new foods like mushrooms, which I’ve never liked. However, knowing their health benefits, I tried my best to find ways to enjoy them.
Day 3: The Low Protein Challenge
A major aspect of this diet is its low protein content, which made me wonder about its long-term effects on muscle building and strength.
Day 4: Finding the Right Balance
By mid-week, I was starting to enjoy some of the new foods. However, keeping the sodium intake low remained a challenge.
Day 5: Unexpected Benefits
I noticed a drop in my blood pressure, likely due to the low sodium diet. This was an encouraging sign that the diet was working.
Day 6: Getting Used to It
As the week progressed, I started to get used to the diet. The low sodium and low protein intake were becoming manageable.
Day 7: Wrapping Up
By the end of the week, I felt healthier and more energized. The variety of foods kept things interesting, and I made some long-term changes to my diet.
Why You Should Try It
If you’re interested in vegan weight loss strategies, a fit and healthy lifestyle, or simply want to know more about the benefits of a vegan diet, this challenge is for you. It’s an excellent way to explore new foods and learn about effective and practical tips for vegan weight loss.
For full details, make sure to watch the full video above.
Get the Full List and More!
Want to dive deeper? Get the full list of Dr. Greger's anti-aging foods, the health benefits for each, and the evidence that backs it. Plus, check out our free nutrition calculator to get your custom plant-based nutrition targets.
Dr. Greger’s anti-Ageing Foods
Get the full list of Dr. Greger's anti-aging foods, the health benefits for each, and the evidence that backs them.
Click here for the list.
Want To Get Your Custom Nutrition Needs?
Get your plant-based nutrition targets in 2 minutes with our FREE Nutrition Calculator!
Never miss an update!
Was this helpful? Sign up to get more science-based vegan nutrition information right in your inbox!
Combat Menopause Symptoms with Our Delicious 4-Day Vegan Meal Prep Plan
This delicious 4-day vegan meal prep is specifically designed to combat the six most common challenges of menopause: hot flashes, muscle loss, mood swings, fatigue, inflammation, and an increased risk of osteoporosis.
Grab our free menopause meal prep guide - nutrition breakdown and grocery list included!
Let us know what you think! Leave your comments on YouTube.
What Makes This Meal Prep Plan unique?
Menopause can be a challenging phase, but with the right nutrition, you can alleviate many of its symptoms. This meal plan, designed by our registered dietitian Taylor, comes in at just over 1,800 calories per day. It boasts 100 grams of plant protein, ensuring you meet all your nutritional needs without supplementation, including protein powder.
Breakfast: Creamy Green Maca Smoothies
Start your day with a nutrient-packed smoothie. Frozen spinach and bananas are key ingredients that last longer and provide essential nutrients. Add frozen pineapple chunks, sun butter for vitamin E, hemp seeds, ground flaxseed, and maca powder – a root vegetable native to Peru that may help alleviate menopause symptoms like mood swings, depression, and anxiety. Blend with soy milk, which contains isoflavones known to reduce hot flashes.
Lunch: Lentil Harvest Salad
For lunch, prepare a Lentil Harvest Salad packed with protein and vitamins. Cook lentils and Brussels sprouts, rich in vitamin K and estrogen-metabolizing compounds. Add sweet potatoes for an extra boost of vitamins and minerals. Top it off with a Sriracha tahini dressing for a flavorful kick. This meal helps with muscle maintenance, mood stabilization, and inflammation reduction.
Dinner: Tofu Kimchi Rice Bowls
Evenings call for a comforting and nutritious Tofu Kimchi Rice Bowl. Tofu provides another serving of isoflavone-rich soy, promoting bone health. Kimchi, a probiotic food, supports gut health and hormone regulation. Bok choy adds a crunch and a dose of vitamins. This meal offers a balanced mix of protein, vitamins, and probiotics to keep you feeling your best.
Snacks: Blackberry Chia Seed Pudding
For snacks, indulge in Blackberry Chia Seed Pudding. Chia seeds are a fantastic source of plant-based omega-3 fatty acids, known to reduce inflammation and improve brain health. Blend blackberries, maple syrup, vanilla soy milk, and chia seeds for a refreshing and nutritious treat.
Nutritional Breakdown
We aimed for 100 grams of plant protein per day and met every target for essential amino acids. Higher plant protein intake, combined with resistance training, is vital for maintaining muscle mass, muscle strength, and bone strength in post-menopausal women. This meal plan is also rich in calcium, vitamin K, magnesium, and omega-3 fatty acids – all crucial for bone health and reducing menopause symptoms.
Key Nutrients
Calcium: Found in soy milk, tofu, bok choy, and chia seeds.
Vitamin K: Abundant in Brussels sprouts.
Magnesium: Present in hemp seeds, lentils, and chia seeds.
Omega-3 Fatty Acids: From chia seeds, ground flaxseed, and hemp seeds.
Fiber: 55 grams per day, supporting gut health and hormone regulation.
Menopause Meal Prep Guide (Science Backed)
Click the button below to access the Menopause Meal Prep Guide! This guide is packed with delicious recipes, full ingredient lists, nutrition highlights, and detailed breakdowns to help you thrive on plants through menopause.
Get the Meal Prep!
Practical Tips for Achieving Fitness Goals After 40 on a Vegan Diet
Think it’s too late to transform your health after 40? Think again. Dr. Daphne Bascom’s inspiring journey from surgeon to plant-based athlete proves that age is just a number. Discover how she defied expectations, embraced a vegan lifestyle, and now empowers others to reclaim their health through fitness and nutrition, no matter their age.
“There is this misconception that age means decline. I don't see myself defined as the number based on the years I've been alive.”
Let us know what you think! Leave your comments on YouTube.
Defying Age: Dr. Daphne Bascom’s Fitness Journey
Dr. Daphne Bascom's journey is a testament to the fact that age doesn't have to mean decline. At 40, she decided to take control of her health and embarked on a fitness journey that led her to become a competitive figure and bikini athlete. She emphasizes that women in their 40s, 50s, and beyond can achieve their fitness goals if they eat well, move well, and sleep well. Dr. Bascom’s story is a powerful reminder that we dictate how we age.
The Importance of Nutrition in Medical Practice
Dr. Bascom's medical background as a surgeon and her transition into community health provided her with unique insights into the role of nutrition in preventing and managing diseases. She highlighted the glaring gap in traditional medical education where nutrition was not linked to disease prevention. This realization led her to explore plant-based nutrition, which she now advocates for its profound impact on health.
Embracing a Plant-Based Lifestyle
Dr. Bascom’s shift to a plant-based diet began in her 40s when she noticed that dairy products didn’t suit her well. Her exposure to the American College of Lifestyle Medicine and the documentary "The Game Changers" further cemented her decision to adopt a plant-based diet. Despite initial challenges, she discovered the nutritional benefits of beans, lentils, and tofu, which helped her maintain muscle mass and recover better from workouts.
Vegan Weight Loss Strategies
Dr. Bascom’s journey to plant-based eating offers valuable lessons for those interested in vegan weight loss:
Start Slow: Gradually eliminate animal products and replace them with plant-based alternatives.
Educate Yourself: Use resources like YouTube and cookbooks to learn about plant-based nutrition.
Seek Support: Work with a coach or join a community to stay motivated and accountable.
Overcoming Fitness Barriers
Dr. Bascom stresses the importance of listening to your body, warming up before workouts, and cooling down afterward. She also believes that mental barriers can be the biggest obstacles to fitness. By consistently challenging yourself and believing in your potential, you can achieve more than you ever thought possible.
The Role of Nutrition in Preventing and Reversing Chronic Diseases
Dr. Bascom passionately advocates for the role of nutrition in preventing and managing chronic diseases. She emphasizes that access to healthy, plant-based foods can significantly reduce the prevalence of conditions like obesity, diabetes, and hypertension. Educating communities on the importance of nutrition and lifestyle changes is crucial for creating a healthier future.
Conclusion
Dr. Daphne Bascom’s story is a powerful reminder that age is just a number. By adopting a plant-based diet and staying active, you can achieve your fitness goals and improve your overall health. Whether you’re in your 40s, 50s, or beyond, it’s never too late to start your journey toward a healthier, fitter you.
Menopause Meal Prep Guide (Science Backed)
Click the button below to access the Menopause Meal Prep Guide! This guide is packed with delicious recipes, full ingredient lists, nutrition highlights, and detailed breakdowns to help you thrive on plants through menopause.
Get the Meal Prep!