Exercise As Part of A WFPB Diet
You’ve been eating a WFPB diet plan for a few weeks now, maybe even a few months. You’ve seen some weight loss, but it’s not quite the change you were hoping for. Now you’re looking for a one-two punch that will allow you to shift the weight loss into high gear, and I’ve got just the ticket.
I’ve been focusing my posts on the diet aspect of whole-food, plant-based eating, but there’s another component to this lifestyle that plays an integral role in obtaining the weight loss and better health that you’re hoping to achieve. I’m talking about exercise. It’s important to realize that for best results, you must use diet and exercise side by side.
“A healthy diet and exercise are individually great, but in combination, you get a synergistic effect,” Dr. Bulsiewicz says in his book “Fiber Fueled.”
Moving our bodies does more than just accelerate weight loss — so much more actually. It adds years to our lives.
According to Dr. Michael Gregor, author of “How Not To Die,” a meta-analysis of 43 studies found that excess sitting is associated with a shorter lifespan. And Kip Esselstyn, author of “The Engine 2 Seven-Day Rescue Plan says that “if Americans collectively exercised enough to reduce our BMI just 1 measly percent, we could prevent 127,000 cases of cancer, 1.5 million cases of heart disease and 2 million cases of diabetes. Those statistics are staggering, aren’t they?
There are so many positive effects that exercise has on the human body. I’m not going to be able to cover them all here, but I’ll give you the highlights.
The Benefits of Exercise
- Exercise is a natural treatment for depression.
There is a natural release of endorphins, the hormone that makes you feel happy, that occurs each time you exercise, says Esselstyn, and this release gives a big boost to your mood.
A study of 5,000 people done at Columbia University agrees with Esselstyn. The study, according to Esselstyn, found that those who exercise have a 25 percent lower chance of being diagnosed with major depression.
Another study done at Duke University, according to Esselstyn, showed that aerobic exercise is as effective at treating depression as is Zoloft, a popularly prescribed antidepressant. And there was one other benefit that the exercise exhibited over that of the drug. Exercising doesn’t come with the slew of side effects that Zoloft does.
2. Exercise aids in the healing of your gut.
Short-chain fatty acids (SCFAs) are one of the nutrients produced when fiber is broken down in the gut, says Bulsiewicz, and they are one of the most healing nutrients. There are several different types of SCFAs and each benefits the body differently.
“We see increased SCFA-producing gut microbes with regular exercise,” Bulsiewicz says and this benefits us in a plethora of ways.
According to Bulsiewicz taking a short fifteen to thirty-minute walk after a meal helps mobilize and empty the stomach, helps with digestion and helps reduce the chances of suffering from acid reflux. That same walk will stabilize blood sugar and reduce your triglycerides, Bulsiewicz says. So don’t just sit yourself in front of the TV after dinner. Get out and take a stroll through your neighborhood.
3. Exercise improves the health of your brain.
Along with exercise comes an increased level of oxygen-rich blood to your brain, Esselstyn says. This heightened level of oxygen, according to Esselstyn, improves the functioning of your hippocampus. This has a positive effect on the learning center of your brain as well as your memory, Esselstyn explains. Insulin resistance and inflammation are reduced. According to “The Engine 2 Seven Day Rescue Diet” author, This increased level of oxygenated blood also assists in the development of brain cells and the warding off of Alzheimer’s Disease and dementia.
4. Exercise Boosts your immune system.
Remember that boost of oxygenated blood we were just talking about? Well, it comes with yet another benefit. All of this extra blood that is being pumped while you’re exercising helps the body to move the toxins you’re carrying around out of the body, says Esselstyn. This, along with a boost to a type of antibodies known as IgAs that exercise also brings, according to Esselstyn, is why athletes get sick at a lesser rate than non-athletes.
Taking a 20-minute walk lowers your chance of getting an upper respiratory infection by 20 percent, according to Esselstyn, and if you are running, your chance is lowered to a mere 8 percent. Regular exercise, 10–19 hours a week according to Esselstyn, will lower your chance of getting breast cancer by 30 percent. Pretty good, huh?
5. Exercise lowers your risk of getting Osteoporosis.
Your bones “need pressure and force applied to them in order to get stronger,” says Esselstyn. He goes on to explain that findings from a 2002 study done at the Mayo Clinic concluded that doing weight-bearing exercises, like yoga and squats, can increase bone mineral density and decrease the chance of bone fracture.
Esselstyn goes on to explain that another study published in “The Journal of Athletic Training,” found that bone density was highest among those who participated in “high-impact” sports such as volleyball and basketball.
“Weight-bearing exercises are the best for your bones,” Esselstyn says, “but the science shows that almost all kinds of exercise can combat osteoporosis…and when you combine exercise with the body-strengthening effects of eating strong food, The integrity and strength of your bones will never be better!”
6. Exercise improves your sex life.
Exercise improves blood flow all over the body. This has two positive effects on your sex life.
First, it creates what Esselstyn calls, “the Viagra effect.” A research study by a team of researchers from the New England Research Institute found that regular exercise was very effective at lowering the risk of impotence. Also, due to the increased blood flow to the genital areas, according to Esselstyn, the sexual experience is enhanced in both males and females.
The second effect is more psychological. As we’ve discussed, eating a WFPB diet along with an exercise regimen is going to facilitate weight loss and improved health. This is going to make you feel better about your body, which, in turn, is going to make you feel more confident in the bedroom, according to Esselstyn. So, if you want to improve things in the bedroom, you gotta hit the gym.
How Much Exercise Do You Need?
So, we’ve seen how beneficial getting your body moving is, but how much activity is necessary? Do you need to be in the gym pumping iron all day every day? Can you get by with a single session every week? How much time and effort do you need to put in to get the desired effects?
Each WFPB program comes with its own set of recommendations, of course, but I think I can make some generalizations here. The consensus among several of the WFPB doctors is that getting some activity every day is optimal. At a minimum, three good workouts a week should be your goal, according to Bulsiewicz.
A good workout, according to Dr. Michael Gregor — author of “How Not to Die,” should consist of at least 40 minutes of vigorous activity such as basketball, jogging, rock climbing or tennis to name a few examples. If you’re engaging in a more moderate level activity, such as bicycling, housework, or brisk walking, your workout should be more like 90 minutes, Gregor says.
Ultimately, when it comes to starting a new exercise regimen, what it’s going to come down to is your ability. Your state of health is going to dictate how much activity you can do. The minimum recommendation is 30 minutes three times a week. However, Bulsiewicz says, if this is too much for you, do what you can.
When Its Hard To Find Time
Finding time to work out isn’t always an easy thing. Many of us are stuck behind a desk eight or more hours a day. Then we go home and have things to do there like prepare dinner, pick up the kids or perhaps engage in a side hustle to make ends meet. What do you do when time at the gym just doesn’t fit into your schedule? You get creative.
Dr. Gregor suggests trying to fit in mini workouts right at the office. Take short breaks and walk up and down a few flights of stairs or take a walk outside. Arrange for walking meetings instead of sitting at a conference table, Gregor says. If possible, get a standing desk. According to Gregor, you can burn 50 calories an hour that way. Use your standing desk for three hours every day and you’ll burn 30,000 calories in a year, Gregor says.
A treadmill desk would burn even more calories. Most of Gregor’s book, he says, was written while walking 15 miles a day on a treadmill under his desk. It may be challenging figuring out how to fit your workouts in, but don’t fret. Where there’s a will, there’s a way.
Conclusion
Eating whole plant foods and cutting out animal-based products and processed foods will do a lot for your body, but it’s only part of the equation. It’s scientifically proven that being sedentary and not moving your body will take years off your life. It’s essential that you move your body as much as you can. You’ll increase your blood flow, minimize your risk of disease, improve your cognitive functions and so much more. So, talk to your doctor, figure out what you’re capable of and what activities you like and get an exercise routine established. Add this to your WFPB diet, and you’ll have the equation for a strong, well-functioning body.
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Disclaimer: I am not a doctor or a medical professional. The information provided on the site is for educational purposes only and does not substitute for professional medical advice. Please consult your doctor before making dietary changes or using any advice given here.