Introduction

“The science underpinning nutritional advice is complex, multifaceted and often convoluted. It makes sense that so many of us are confused about what we should be eating, especially when every year there seems to be yet another fad diet promising weight loss, muscle gain and perfect health.”

“My purpose is to clear the confusion, improve your health and help you understand the impact that your food choices have on the world around you.”

“I came to understand that, when interpreted honestly, the research undeniably points to a plant-predominant diet (getting about 85 per cent or more of your total calories from plants) as the best practice, evidence-based approach, and probably the single most powerful lifestyle change you can make to better your health.”

Plant-Predominant (Plant-Based): More than 85% of calories are from plants. Many diets can fit this criteria (vegetarian, mediterranean, DASH, whole food plant-based)

Note: Simon Hill is 100% Whole Food Plant Based (planet-exclusive – 100% of calories are from plants). He went to 100% because of the environmental impacts and animal welfare that the diet helps in addition to human health.

Why People Are So Confused About Diet

“When you consider the sum of food advertising, social media commentary, industry-funded scientific studies, a healthcare system better equipped to manage disease rather than prevent it, and a nutrition culture that makes huge profits out of our confusion, it’s no wonder we struggle to make sense of it all.”

The Main Drivers of Confusion:

1. Rigged Food Environment: Political, industrial, and social influences have made it easier for us to buy unhealthy food than healthy food.
2. Hijacked Healthcare System: Our healthcare system is unaware of healthy nutrition due to lack of nutritional training, industrial influences, and lack of funding for preventative care.
3. For-Profit Nutrition Culture: Industries, marketers, and social media “experts” take advantage of nutrition culture in order to trick us into thinking their products are healthy.

Driver 1: Rigged Food Environment

• Food Environment: The environment where we find and purchase food
• Due to the great Depression and World Wars governments were concerned about food. They introduced factory farming, pesticides, and unhealthy foods that are cheap and last a long time
• Agriculture and processed food companies influence scientific literature to promote their own agendas. They fund their own scientific research and don’t publish results that go against their findings. They shift the blame for health onto other things (Ex: It’s not Coca Cola it’s the consumer’s fault). They create just enough confusion that people give up on discovering the truth and keep consuming their products.
• Bliss Point: When salt, sugar, and fat are combined in a way that maximizes human’s inability to resist them
• We are constantly surrounded by food – late night restaurants and 24-hour grocery stores. Big corporations can pay to place their food in convenient locations for people to buy.

Driver 2: Hijacked Healthcare System

• Industries donate millions to political parties so that they can influence them. They build alliances and if the parties don’t comply then they’ll lose funding.
• Industry funded research again leads to health care system confusion about nutrition
• Doctor’s take less than 24 hours of nutrition study. Your doctor might not know anything more than you do about nutrition
• Curing someone is not a good business model for Big Pharma. They want you to keep buying their medications

Driver 3: For-Profit Nutrition Culture

• The food industry adds ingredients to their food based on whatever the latest fad is. They also create ultra-processed foods based on these fads (ex: ultra-processed gluten-free bars). (Note: The source that you get your food from matters)
• In terms of marketing, promoting a consistent message for nutrition is bad for business. It’s better to create catchy headlines about a new superfood or diet that will fix all your problems
• Media and industries know that we like to hear that our bad habits are actually healthy. Also people don’t like delayed gratification – we want to be healthy and we want it NOW so a magic pill is very enticing
• Social media “experts” are giving advice. They give anecdotes (personal stories) that might only work for them (Note: You need to look at scientific studies that have been proven multiple times). We can’t validate what these “experts” say. They cherrypick studies that support what they are claiming.

How Science Proves Plant-Based Is Best

The Three Pillars of The Plant Proof Philosophy

1. Human Health: “…to the best of our knowledge, eating a plant-based diet is a safe and sensible means of protection against unforeseen and potentially avoidable health crises that could otherwise be in our genetic future.”
2. Planetary Health: “…resource-inefficient animal foods has been demonstrated time and again to be one of the main drivers of climate change and the destruction of our ecosystem.”
3. Animal Welfare: “It almost goes without saying that a diet that removes, or at least significantly reduces, animal products from the plate is a more compassionate choice too.”

Pillar 1: Human Health

The Power is in Our Hands

• “THE MOST COMPREHENSIVE EPIDEMIOLOGICAL STUDY ever conducted… found that an unhealthy diet is now responsible for more years of poor health and deaths than any other lifestyle behaviour, having surpassed deaths caused by tobacco, hunger, infections and communicable diseases such as hepatitis and influenza.”
• Only 20% of long-term health issues result for genetics. The other 80% is from lifestyle choices – what we eat, when we eat, exercise, etc.
• Note: Your diet can even affect your genes – turning good ones on and bad ones off

Body Weight

• Being overweight is a major risk factor for developing chronic disease
• Weight loss is more affected by your diet than by the exercise you get. Exercise cannot counteract a bad diet.
• Weight loss is mainly determined by energy balance – if you eat less calories than you need then you’ll lose weight
• A whole food plant based diet works because it’s able to satisfy you with less calories. Plant foods are typically less calorically dense than animal foods due to things like water and fiber. They’ve also been shown to stimulate hormones that reduce you appetite.
• Trials have shown that neither low-carb nor low-fat diets are better for weight loss.

Preventing Cardiovascular Disease

• Cardiovascular disease (heart attacks, strokes) is the leading cause of death yet it’s estimated that 80% of all cardiovascular disease is preventable due to things like diet and lifestyle changes
• Prevent and treat this disease by following an inflammatory diet (like a plant-predominant diet) that’s “that’s low in saturated and trans fats, cholesterol, refined carbohydrates, salt and heme iron, and rich in unrefined carbohydrates, fibre, unsaturated fats, plant protein and antioxidants.”
• High cholesterol and high blood pressure have been correlated with cardiovascular disease. A plant-based diet has been shown to reduce cholesterol levels and high blood pressure. The main foods that increase your cholesterol are ones high in saturated fats, trans fats, and dietary cholesterol. Studies have shown that a cholesterol level of 50-75 mg/dL is optimal, despite many guidelines saying 100 mb/dL is good.
• A wfpb diet is high in antioxidants and fiber which have both been proven to reduce the risk of developing cardiovascular disease.
• While changing your diet is the best thing you can do, you should also look at lifestyle changes – exercise, stress management, no smoking
• Note on claims that dietary cholesterol doesn’t matter: If your diet is already rich in dietary cholesterol (aka you eat meat) then additional dietary cholesterol will have minimal effects. However, if your diet is low, then the additional cholesterol will have an effect.

Preventing Cancer

• Cancer is another leading cause of death and many people view it as an inevitable part of aging. However, 90-95% of cancers are not determined by our genes.
• The World Cancer Research Fund recommends a whole food plant based diet with a lot of fiber and limiting ultra-processed foods, processed meat, red meat, and salt.
• A wfpb diet has been show to have anti-carcinogenic effects (they protect against cancer). Meanwhile, the World Health Organization has classified processed meats and red meat as carcinogens.
• Dairy has been correlated with increased risk for prostate cancer. However, it’s been shown to help with some cancers but this is probably due to Calcium which can be found in plants too.
• Alcohol at any level increases the risk of developing cancers.
• Make sure you’re getting a daily dose of whole grains, fruits, vegetables, and dietary fibre.
• Taking a multivitamin does not excuse a bad diet or one that’s not full of a variety of plant-based foods

Cognitive Health

• Some people may be genetically predisposed to cognitive health issues like demential and Alzheimer’s disease. However your diet can affect if those genes are expressed. By eating the right foods now you can help make your brain more resilient against cognitive decline.
• Risk factors for dementia: “high blood pressure, high cholesterol, insulin resistance and diabetes, vascular disease (atherosclerosis), inflammation, obesity and smoking.” As well as, “depression, sleep deprivation, chronic stress, excessive alcohol consumption and physical inactivity, as well as traumatic brain injury, such as could be developed by playing contact sports.”
• “…a plant-based diet, be it plant-predominant or plant-exclusive, has time and time again been shown to lead to favourable outcomes with regard to body weight, blood pressure, cholesterol levels, insulin resistance, atherosclerosis, depressive symptoms and inflammation”
• Some of the best foods are berries, dark leafy greens, and sources of omega-3s

Living Longer

• Cell autophagy is thought to contribute to aging. Autophagy is the processes of removing bad things from our body (toxins, damaged molecules, etc.). Our diet and what we eat can be used to increase autophagy.
• Many of the worlds populations that live the longest consume plant-predominant diets. These areas are called Blue Zones.
• Eating a whole foods plant based diet will not only increase how long you can live but it will help you to be in good health during those years (or not dying from a disease).
• “If you take only one recommendation from this book (of course, I hope you take more than that!) it should be swapping as much as possible, preferably all, of your meat for legumes.”
• Caloric restriction has been shown to activate cell autophagy. (Ex: fasting, stop eating when 80% full, eat in an 8-12 hour window, the 5:2 diet, alternate-day-fasting)
• Exercise and a plant-based diet have been shown to slow down the decay of telomeres. Telomeres are segments at the end of our genes that become shorter as we age. Short telomeres make us more susceptible to diseases.

Pillar 2: Planetary Health

• “…the cheapest, easiest, fastest and most effective action that can be taken on a personal level to help mitigate climate change, restore biodiversity and save freshwater is to shift to a plant-predominant or plant-exclusive diet. But time is running out, so we have to move quickly.”
• Human health and civilization depend on having a healthy planet. We can’t exist without the planet that supports our life.
• Greenhouse Gases are a major contributor to global warming. If global warming is not stopped it can lead to chaos – global water crisis, flooding, failure to grow food.
• Plant-based diets help for two reasons: 1) The amount of land needed to raise animals for food will go down. 2) Less greenhouse gases will be produced by the animals.
  • 21-37% of greenhouse emissions are due to livestock and deforestation. Note that a lot of the deforestation is to make more room for growing animals.
• Greenhouse gas emissions from plants is significantly lower than animals
• Currently there are areas of the world that have scarce food and water. Most of us are lucky that we aren’t worried about where our next meal comes from. Know that 97% of calories that are fed to cows are lost in the process – it takes more food to grow an animal than you get to give a consumer.
• Antibiotic resistant viruses would be extremely deadly to humans. Antibiotics are regularly used on animals to prevent them from dying… however this creates the perfect environment for viruses to become resistant to the antibiotics – survival of the fittest. Routine surgeries will become too risky to perform. Covid-19 might not be that bad in comparison.

Pillar 3: Animal Welfare

• “It almost goes without saying that a diet that removes, or at least significantly reduces, animal products from the plate is a more compassionate choice too.”

Implementing a Whole Food Plant Based Diet

“While it may seem like there are a lot of things to keep track of, over about three to six months, as you start to make changes to your plate and make adjustments based on how your body is responding, all the information will become more meaningful and easier to recall. So take your time and enjoy the changes you are making without feeling pressure to do everything perfectly from day one.”

“Any diet that is not appropriately planned can go wrong.”

Unprocessed Food: Foods that have minimal amounts of added sugar, salt, fat, and artificial ingredients. Preferably foods that have none added.

The Eight Plant Proof Principles

1. Focus on Food Groups, Not Macronutrients: Macronutrients will take care of themselves if you focus on food groups like legumes, fruits, nuts, whole grains, vegetables, etc.
2. Be Fibre-Obsessed (and Protein-Aware): Men should get at least 38 g per day and 28 for women.
3. Diversity is Key for Gut Health: Try to eat 40 unique plants per week. Try to get a lot of different colors too.
4. Consider Nutrients of Focus: Omega-3s, B-12, vitamin-D, calcium, iodine, iron, selenium, and zinc.
5. When We Eat Matters (Not Just What We Eat): Try eating based on circadian rhythm (eat during the day).
6. Drink Water for Thirst: Drink water and minimize alcohol.
7. Customization is Key: Customize the diet for yourself.
8. Don’t Let Perfection Be the Enemy of Good: Incorporate as much of this diet as you can. With time you can shift more and more.

Target Servings of Food Groups

Berries – 2 (1/2 cup)

Other Fruit – 3 (1 fruit; 1/2 cup chopped)

Greens and Cruciferous Vegetables – 3 (1/2 cup chopped)

Other Vegetables – 3 (1 vegetable; 1/2 cup chopped)

Whole Grains – 3 (1/2 cup cooked; 2 slices whole grain bread)

Legumes – 4 (1/2 cup; 150g tofu/tempeh)

High-Fat Plant Foods – 3 (1 tbsp; 1/3 avocado; 30g nuts)

Notes:

• If your active then increase the amount of legumes. Make room for them by reducing whole grains.
• Good sweeteners: Blackstrap molasses, coconut sugar, date sugar, dates, maple syrup, monk fruit extract, Stevia, erythritol, berries.
• When choosing bread make sure the first ingredient has the word “whole” in it. Also make sure the ratio of carb:fibre is 5:1
• Make sure no more than 5-10% of total calories come from saturated fat. Closer to 5 is better. (Note: Coconut products have a lot)
• Using Cooking Oils: For high temperature cooking use regular olive, avocado, or macadamia oil. At lower temperatures use cold-pressed oils (cold-pressed canola oil, extra virgin olive oil). Note: using some oil can be good for people trying to get a calorie surplus.
• To maximize the benefits of cruciferous vegetables you should do one of the following: sprinkle mustard powder on them, eat them raw, chop them and wait 40 minutes, eat the sprouts.

Fibre

• Try to consume at least 28g per day for women and 38g per day for men. (Note: The author consumes 50-100g per day)

Protein

• Young men should consume 0.85g/kg and young women should consume 0.75g/kg
• Older people (above 70 years): Men should consume 1.07g/kg and women 0.94g/kg
• Physically active people should aim for 1.5-1.8g/kg per day

Plant Proof 40 Challenge

• Getting a variety of foods is very important for your gut health and to get all the nutrients you need in general.
• Try to get 40 different foods in your diet each week
• A supplement cannot make up for a lake of diversity from plant foods

Nutrients of Focus

“When you are eating a WFPBD, the nutrients you will be consuming an abundance of are dietary fibre, omega-[6] polyunsaturated fats, monounsaturated fats, folate, vitamin C, vitamin E, iron and potassium, while minimising sodium and saturated fats.”

“…a WFPBD tends to be lower in, such as calcium, vitamin D, vitamin B12, zinc, iodine and selenium… It is these nutrients, along with iron and omega-3 fats, that are the eight essential nutrients of focus…”

Omega-3s (ALAs)

• Minimize refined seed oils (common in processed vegan junk foods). Consume omega-3 sources each day.
• Best Sources: Chia seeds (1-2tbsp), Walnuts (9-14 halves), Ground flaxseeds (1-2 tbsp), Hulled Hemp Seeds (2-3 tbsp)
• Women should try to exceed 1.6g/day of ALA
• Men should try to exceed 2.6g/day of ALA

Vitamin B-12

• Adults should take 50-250 mcg/day or 2000-5000 mcg/week

Vitamin D-3

• Make sure it’s derived from lichen (algae-like plant) – otherwise it might not be vegan
• Get vitamin-D3 by getting sunshine or through a supplement
• Rule of Thumb: It takes half the time in direct sunlight to produce vitamin D as it does for your skin to burn
• Take 25-50 mcg/day (1000-2000 IU/day)

Calcium

• Take calcium-fortified food such as fortified plant-milk or tofu
• Good sources of calcium: Oranges, calcium fortified tofu, calcium fortified plant-milk, moringa powder, calcium fortified soy-yogurt, tahini, blackstrap molasses, white beans, dried figs, almonds, navy beans, kale, kidney beans
• Try not to exceed 500mg per day from supplements like fortified food. Have the rest come from plant foods
• Get at least 700mg/day
• Do not exceed more than 2500mg/day
• Try to get about 1000mg/day

Iodine

• Try to get about 150mcg/day
• Do not exceed 1100 mcg/day
• Eat the sea vegetables nori, dulse, or wakame (avoid other ones like kelp)
• Try iodized salt (ex: 1/2tsp usually has 150mcg of iodine)

Iron

• The recommended amount for vegans and vegetarians is different from people that eat meat
• Men should aim for 14.4 mg/day. Women ages 19-50 should aim for 32.4mg/day. Older women should aim for 14.4 mg/day.
• Best Sources of Iron: Legumes and Whole Grains – Chlorella, Iron-fortified cereal, spinach, white beans, whole wheat or grain bread, tofu, chia seeds, lentils, beet greens, blackstrap molasses, amaranth, collard greens, tempeh, cashews, black beans, chickpeas, peas, bok choy, nutritional yeast, pak choi, soy beans, rolled oats, sweet potato, mung beans, quinoa, kidney beans, tahini, yellow split peas, pumpkin seeds, broccoli, kale
• Foods that enhance iron absorption
  • Vitamin C: Bell pepper, guava, orange, broccoli, kiwi, strawberries, papaya, cauliflower, pineapple, lemon juice, cruciferous vegetables
  • Beta-carotene: Carrot, sweet potato, kale, spinach, cantaloupe, apricot, peas, broccoli
  • Alliums: Onion, Garlic
• Foods that inhibit iron absorption (Avoid)
  • Tannins: Tea, coffee, nuts
  • Calcium: Fortified plant milks
  • Phytates: Legumes, nuts, whole grains
  • Polyphenols: Tea, coffee, cocoa

Selenium

• Do not exceed 400mcg/day
• Men: 70mcg/day
• Women: 60mcg/day
• Good sources: Brazil nuts, whole wheat pasta, whole wheat flour, wheat bran, tofu, whole wheat bread, rolled oats, chia seeds, barley, tahini, sunflower seeds, cashews, mushrooms, chickpea flower, peanut butter, couscous, pumpkin seeds

Zinc

• Do not exceed 40mg/day
• Vegan Men: 21mg/day
• Vegan Women: 12mg/day
• Good sources are nuts and legumes – hemp seeds, tofu, cashews, tahini, chickpeas, sesame, lupini beans, pumpkin seeds, pecans, quinoa, peanuts, pine nuts, flaxseeds

Meal Timing

• Our bodies circadian rhythm (biological clock) is regulated by things like light and food. Our circadian rhythm helps us with our body temperature, heart rate, blood pressure, metabolism, hormone levels, and more. Disrupting your circadian rhythm can lead to weight gain, anxiety, depression, fatigue, diarrhea, shorter lifespan, and more.
• Aligning eating with our natural circadian rhythms can lead to help benefits
• Evidence is indicating that we avoid late-night meals, eat most calories in the first half of the day.
• Rule of thumb: Allow a few hours with no food before sleeping and after we wake up
• Circadian Rhythm Eating: Eat in a 10-12 hour window during the day (8am-8pm; 9am-7pm)

Drink Water and Minimize Alcohol

• Try to ensure you pee isn’t dark yellow
• Fruits and vegetables are actually good sources of water
• Coffee and green tea are great
• Avoid soft drinks and fruit juices (try kombucha instead)

The Plant Proof Audit

Add the points up at the end of the week.

Point System

• 1 point per unique plant food
• 4 points for each of the nutrients of focus if you meat the suffcient amounts
• 4 points for each day of the week you follow circadian rhythm eating

Scoring System

• 80-100: Keep it up!
• 70-80: Tweak a few things to optimize it
• 60-70: You have the basics but probably need more planning
• <60: Reread these last chapters and keep trying!