A Whole Foods Plant Based lifestyle (not a diet) has absolutely been the magic bullet for my wife and I. In the last 2 years, she has lost 80 lbs. and I've lost 45. It has also allowed us to get off ALL medications (blood pressure, cholesterol). I'm almost 50 and I can honestly say I feel far better than when I was in my 20's. Amazing athletic performance, quicker recovery, anti-inflammatory, just to name a few benefits. It has been the best 2 years of our life and we're looking forward to many more decades of healthy, disease free living. Thanks for all you do Sage...really enjoy your videos.
It was the complete contrary for me, as soon as I started to eat mostly protein and cut down on the carbs I felt like I had more energy, less bloating, less inflammation, gained 5lbs of muscle in 3 months whilst running 10 miles every other day.
It has been a disaster for me, I lost weight but muscles too, was foggy and deficient in necessary nutriments. I am now in the shape of my life eating quality and nutritious animal proteins.
I really wanna hear more about Sage's beer intake. Loved that statement too but it's a little vague. As much as he runs, he probably doesn't have to hold back on beer at all. But what about us mere mortals??
How can I agree with every single thing you say? To me your opinion is just so reasonable, backed by both personal experience and evidence from research. Thank you for trying to convince the world of this, we need more RUclipsrs like you
I totally agree with you about the way we should eat. I used to eat alot of meat but I cut back most of it and feel really good about it. I also ran my fastest marathon this year. I think you played an essential part in this because of all the great tips you give in your talks. Plus, it is very motivating to watch you. So, thank you so much. I ran a sub 3h marathon which was my big goal. :)
Great advice, and I happen to have been following it for more than a year now and have gotten progressively stronger and leaner despite being a beginner runner and having ran very moderately for the past year. Recently I started training for a marathon and I can already see how much progress I made specifically thanks to a whole food plant based diet- being able to go on my long runs with minimal hydration and food on me, great digestions which allows me to feel light and ready to go whenever, great sleep and rest in general which allows me to wake up at 5:30 to run and be ready to do the same the next day are just some of the benefits.
I like the video series, honest and no nonsense, I'm a runner and a vegetarian, all my gym buddies (only few of them run) ask me about soreness and muscle aches, I tell them that I don't have such things and I credit my diet for that, first thing after my daily run is a power smoothie at home (Kale, Spinach, 1 frozen banana, whole bunch of frozen pineapple chunks, protein powder, and couple of oranges) for me it work great and it serves as breakfast and lunch, 23 Lbs down since Xmas.
Sage, let me share a 12 month experiment with you. I wasn't happy with my physical self, way too much business travel circling the globe and infrequent runs. I also did not fit the normal mold for a distance runner, because I was also into power-lifting. I had let myself get to 250 lbs and struggled to run an 8 min mile. So on my 46th birthday I made a promise that by my next birthday I would be back into good form. I went on a modified Atkins diet. I only ate good fats (mostly vegetable), a good mix of proteins (meat and veg) and only complex carbs. My travel still made it hard to work out consistently, but I did what I could. On my 47th birthday I weighed 217 lbs and my present to myself was to run 10K in the steep hills and to kayak from below my house to the damn and back ~ 50 miles non-stop. I averaged 6:43 per mile running and killed the rowing. I was spent, but happy. My blood chemistry was the best it had been in years (no issues). The point I hope to make is that I found a diet that worked for me that was doable given my travel schedule and it was a healthy diet not fixated on any of the pure diets. I think people get to hung up on arguing which diet is best and most are better off finding something that works for them and sticking to it. Great running!
That is impeccable, I weigh 215 at 26 years old, and on my best day a 6:43 would be a tough ask for my 5K, let alone 10K… i think my best recorded is only like 6:52
@@garrettbaratheon567 I ran track in high school and continued running for life. With some training, you will be how surprised how quickly you can improve your numbers. Unfortunately there are no short cuts - you have to do the work. Its as much a mental game as it is physical. Good luck with your running.
I have much respect for you. I found your chanel in January and I've been binge watching your videos ever since and I love how you're not vegan yet are not afraid to promote the lifestyle. I'd be interested in seeing a series of you doing a 3-6 month vegan challenge and seeing if you find a difference in your performance.
Love this video! Thank you!!! I am following a whole food vegan diet now. Been doing it for 1 month. Curious to see if it helps my running (and cycling) over this next year. So far I love it!
@@yosefjames5260 the vegan diet didn't work for me. After 10months I ended up feeling very weak and with low iron. I also got injured (which may or may not be related), and I have never had an overuse injury before or after. Now I eat whole foods but not vegan. I stay way from processed stuff, no sugar, no alcohol. For me, this is the best diet.
@@pblair12 Take a look at the Endurance Diet by Matt Fitzgerald. (He wrote the book on 80/20 running) He mentions how most of the elite endurance athletes don't usually eliminate any food groups and have carb-heavy diets (60-80% of caloric intake) I'm learning a lot from him. Thankfully I never went on a vegan diet but I tend to agree with you! Take care friend, hope that helps.
So glad you're advocating a plant based whole food diet. So many trainers keep telling me to consume whey protein but under a plant based diet my body has leaned out, and my race time has improved immensely, and I feel really good.
Could you do an updated video? This was really insightful and would love to see how/if you've changed your stance over the years! Trying to get to racing weight here hahah
Ya an updated video would be great! Wonder if he still agrees with this advice, esp the lack of weightlifting (seems even elite runners are ensuring adequate weight training, cross training not just running these days)
Very good talk, Sage. Thanks for touching base on how the long run plays an important part in the diet choices we make today. Maybe in future talk about beer!
awesome info! i have always love eating and that made me lose weight super hard, tried a lot of diets and exercises along with it, but what made it possible was agoge diet. it changed my life. its always about the right diet for u
Not sure if you still see these comments after 4 years. However, if you stumble across this I would like to address your theories. First off I would like to say that pre ketogenic diet I ran a 3:07 marathon aiming for sub 3. Easy runs under 147bpm were 8 min. You are 100% correct regarding the ketogenic diets i have felt the pain in my kidneys from proteins. I will also say that to keep under 147bpm my easy pace is now 10:00 and at times I still climb to 160 on accident. What is more noticeable is just how quickly my heart will spike. Small short hills will cause my heart to spike to10-15bpm very quick. I will say that it is hot out. There are studies that show high fat diet will absolutely increase hr, especially in summer. ketogenic will make you loose weight I have dropped 12 pounds in one month and I couldn’t crack a 4hr marathon now. I doubt I could make it, I can’t get passed 7mile easy without walking to stay In aerobic. Also to show that I’m not crazy. My marathon pace is approx 6:52-7:00min at 163bpm. I did a 1.5mile run at MP and hit 194bpm. I’ve never hit that in an all out sprint or any race for that matter and my chest was so sore for days.
Good topic, specially for new people who want go vegan, but are not sure that will influence their results ( especially in sports) Your a very good example for plant based diet and running performance.
I am loving these talks and your desire to talk about a whole-foods plant based diet. Diet IS controversial but the world needs to hear this. It's best for our health, the planet, & the animals. How often do you get a win win win?
Educate yourself. Animal based protein is a hugely inefficient way to feed people. It takes 2500 gallons of water, 12 lbs of grain, and 1 gallon of fuel to produce just 1 lb. of beef. Just think how many people we could feed by growing food for people instead of animals.
thanks sage! your point about muscle mass helping to prevent injury (e.g. stress fractures) was something i'd not thought about before ... i'm often plagued by the thought that if i only got lighter i'd get faster (i'm 5'9" and about 137 lbs.), but maybe i would be upping the potential for physical breakdown. so i appreciate this counterposition!
They work hard - east africans already. I heard they run 7 miles one way on an average to school ...thats crazy good foundation at that tender age, plus they eat non processed food, run on high altitude and mostly live on farm...
and they got good strong genetics... and their nations have races as a national sport. They eat, sleep, breathe running. Native mexicans are good as well and have great genetics and altitude, but they better use their skills to play futbol or boxing. They dont start running until 23, 24, when is already too late.
30 minutes of weight training a week has shown an increase of 40-100% performance in top cross country skier's endurance. I do not doubt this could easily apply to an endurance runner. Now, of course, for a runner, it would be not make sense to try to bulk, especially on the upper body, but you can train strength without bulking up. And strength training for the lower body can have a direct relation with increasing endurance. It will allow you can go faster, longer because your muscles will be working at a lower percentage of their maximum effort. I would recommend checking out Steve House and Scott Johnston's new book Training for the New Alpinism: Training for the Climber as Athlete. Although not running, alpinism is an endurance sport and this book is filled with very modern knowledge on training endurance, whether you are training for a 2 hour event or a 48 hour event. I urge you to at least research this yourself and if you feel it could be beneficial, maybe try it out and let us all know how it works. Thanks for all your videos!!!
Years ago I won a weight loss competition with a 20% loss using the Atkins diet, but somehow I was actually losing energy. The Community College I was attending was on a plateau with the parking lot at the bottom, and it actually became more and more strenuous for me to climb the stairs every day while I was losing weight. I'll be subscribing and sharing your channel for others I know that need to gain weight.
Thank you so much for taking a different stance towards this topic. The whole point is to eat more whole plant foods. I hate that the industries constantly throw Protein as the solution to everything. I find that of you fuel the body right, it spares the use of protein by using Carbs for energy. As long as you are not starving yourself and eating whole plant foods, your protein intake will be consistent.
VinylUnboxings Yeah because there is obviously a protein problem in America! Please show these studies of adequate protein and how it is possible to go below this with a whole food plant based diet.
+VinylUnboxings It is impossible to not get enough protein when you eat enough calories from of a variety of whole plant foods. Protein recommendations from the WHO, CDC, NIH vary between 5-10% of calories from protein. Most fruits have 2.5-8% calories from protein. Pears and apples are about 2.5%. Grapes are 3.8%. Bananas are 5%. Watermelon is 8%. Tomatoes are 20%. Rice is 8-10% depending on variety. Corn is about 10%. Potatoes are about 11%. Carrots are about 9%. Oatmeal is 15%. Beans range from about 22-33% depending on variety. Broccoli and kale are both about 33%. Lettuce is 40%. Spinach is over 50%.
It takes a lot more oxygen to burn fat than it does to burn glucose for energy. The result of that is a significantly higher heart rate at a given pace.
Sage, I have learned a great deal from your videos on running and thank you so much. On this one here I am not sure you answer the question how to lose fat while running. As I understand the topic, to burn fat you've got to keep your glycogen storage a bit low. Not depleted as in Atkins and keto, cause then you want be able to perform during training, but low so that incoming carbs don't get converted to fat but just replenish glycogen. Only with low carbs, and of course high glycemic index carbs, you can burn fat. Also when doing intervals you deplete glycogen during sprints and burn fat during recoveries. Also very efficient. That's my contribution. Good luck with all your endeavors. You've been very inspirational because of your dedication.
Ketogenic diet leading to a high risk of type-2 diabetes? Type-2 diabetes depends entirely on having high insulin resistance which stops your body from reducing blood sugar levels and chronically high insulin levels. This leads to your body being opposed to breaking down fat (insulin is a storage hormone) and other health defects (e.g. blindness) from very high blood sugar levels. How can eating predominantly fat which induces almost zero insulin response lead to developing insulin resistance? I thumbed up this video because it seems like you have a lot of insight & knowledge into running but it doesn't sound like ketosis is one of your areas of expertise.
Good discussion. You are certainly right about one thing and that is adding more upper body muscle doesn't make you a better runner. Gaining 20 lbs through calisthenics training has added at least 2 minutes to my 5k time.
Great video, good way of speaking your opinion without an attitude, I'm always harassed about my way of eating but it works for me. I'm at least 9 years in low carb.. typically less than 50g a day, in ketosis probably 95 percent of those years. I eat lots of salad/vegetables, lots of meats/cheeses as well. I don't watch my calories and maintain 175lb's at 6ft tall, and now 45 years old(was 225 or more most of my late 20's/early 30's). Consistently run 30-35 a week these days for the most part..but have ran somewhat regularly over the last 20 years . Recent blood work is good too. This way of eating works great for me.. these days it's getting easier since more people are doing it now and there are more options(ie cauliflower recipes, plethora of fast food options.. etc).
It is just a different point of view when it comes to diet. Just look at runners like Timothy Olson. The comments made by many of the viewers saying that "it is scientifically been proven that the vegan diet is better" is just not true. There are many studies that show that the Paleo or Atkin is the better diet. I don't think that one claims that either one is better than the other. People are different, and different bodies react differently to the same type of diet. What could be great for one person, may not be such for another. Thank you Sage for sharing your opinion.
I’m also concerned that if I have to work late or let’s say it’s winter and I can’t exercise and burn the same amount of calories I will put back on the weight. And it sucks it seems like my body puts on weight “fat easy but fights we for so long to loss weight shit I feel like for me to get lean is almost starve myself
Excellent video. What a lot of people don't understand is that a lot of the research supporting whole foods plant based diets is backed by peer-reviewed medical journals, whereas all the Atkins and Paleo research isn't. It's a lot of writers writing books to make money and misinterpreting science.
Good talk! On the big muscle thing, I've noticed sprinters, like Usain Bolt, are pretty big, jacked looking folks. I guess they need it and use it for explosive short-term power.
Thanks. My friends often talk about weight loss blah blah blah, I did it before, I'll do it again. of course they do not understand sustainable weight loss
Great video, great philosophy. For women, I find it's pretty essential to stay above 15% body fat. Most women will run into problems at anything lower than that!
12:05 I totally agree with you... low carb and high protein/fat diets aren't the best performance wise especially for runners. I'm a high school sophomore trying to burn off some extra fat and lean down, so I tried IIFYM (1 gram protein per pound of bodyweight, 138, 57g fat, 245g carbs) it worked well, but temporarily wreaked havoc on my training within days. I couldn't last through 2 600's, or any high intensity training whatsoever. Currently going through a rough time with food. Anyways, love the video On a side note, IIFYM isn't BAD, it's just not optimal for athletes especially those getting into competition
I love these videos, I used to run a lot and compete in triathlons. I used kyto to get my weight down then moved to a more stable diet. Maybe you could talk about goal setting for people over weight and getting back into it. Running at 190lbs is much better than 210 on a 5'10 frame.
I would love to be a few kilos less! - I run 10 km in 36 minutes / HM in 1:20 / Marathon 2:55 - I'm 76 kilos "Age 43" and next to most runners I'm on the large side! Great video BTW!
Please make videos about “How to run long distance more than 50 mile, without injury” or pre required training or building body stamina, etc. it’s nice topic and I like the analysis.
So, let me undestand. I eat a lot of greens, beans, rice, chicken meat, fish, fruits and drinking around 2,5 to 3,5 liters of water. And i do excesrise 3 times a week for about 1 hour and 15 minutes. 30 minutes of running at around 9-10km/h and the rest is just training with my own body weight to burn body fat i am not trying to build muscles. Now, the problem is, in 4 weeks of doing this every single day i lost 1kg. And my daily intake is under 2k cal. 1700-1900 cal. I started at 85kg and now i am at 84kg, but a lot of it is fat, belly fat for the most. Now, i am trying to get rid of it but it does not work, not at all from what i see. Oh, and i am 186 cm tall. Could someone give me a reasonable explanation?
Great points about weight training...I like training the "big 3" (Squat, Deadlift and Bench Press), but I think its hindering my running (my pecs are growing insanely huge). But I have found an improvement in my lower back strength from the heavy Deadlifts and Squats...on long runs.
A request and a comment...... we need a video on specific recipes!!! Sage, I'd love to get more vegetarian... can you please do a video of some of your common home- made creations???? :) I really agree with your comments on weight training... one exception though, would be, I know for me, it' s been really beneficial to do exercises focuses on the posterior chain - hams, glutes, low back, and calves....... dead lifts really make my lower back feel better.....
Great video! Was plant based a couple years ago. Lost 20lbs and ran marathon. Got off the diet and gained it back:( Am going back on plants and look forward to getting in peak fitness again. Thank you for inspiration!
I hate the word "diet". The word diet means to deprive yourself. People need to simply switch to healthy living. The key to successful weight loss and KEEPING IT OFF is to find healthy things that you love to eat.
Keto works way better for me than plant based. I would be hungry all the time as a vegetarian. I have way more stamina on keto and am enjoying running way more. Yes I got hella skinny on plant based, but it was not sustainable for me physically.
I need your help. I want the body look that your collage picture in the thumbnail shows. I’m a guy 5ft 9” I was 215 now I’m 175. I work a lot but I slowly cut down calories I have now been working out 2-3 days a week weight lifting at a fast pass to tighten and sculpt my body I want to be lean but somewhat cut I have increased my jogging miles and I’m stuck at 175lbs. I can’t cut down on calories anymore and I don’t have anymore time that what I’m giving now I did eat some vegan processed foods and fried foods now I’m high carb mostly vegetarian so that I can eat more but have less calories how can I get down to 150lbs please help me out thank you
great talk. i liked in particular your comments on carbs. though as a european this was a little funny for me as well. many americans just drink and eat so many refined sugars it is stunning. like someone else asked, i would also like to hear from you, sage, what you think about fish as part of a healthy diet.
great stuff! your channel's awesome. might buy your program(s) but am training for military fitness, so weighted runs & beep test. your programs aren't really targeted to that i don't think
Great video ... I'm on a running-pause ... runner's knee ... have to strenghten my core, legs, doing fysio ... need more stability or the issue will return.
Thanks for making these videos, but we have to take into account the different body types ecto/meso/endo. David Goggins is an animal in the running game yet his diet mainly consist of lean meats and vegetables. You have to find what works for yourself.
PLEASE, take this advice from me. DO NOT OVERDO THIS. Get enough protein and don't cut calories too much. Some days I would end the day with 7 miles running but only 500 calories consumed, and muuscles got so small and weak it was tiring just to walk.
GREAT video. Appreciated how you emphasized that plant based diets aren't simply good for athletic performance but for overall health. Thanks for posting.
I enjoy your videos, but I beg you to get a better mic. It's not expensive to dramatically improve the audio quality of your videos. Also any good editing software can clean up the audio as well. Otherwise, excellent work
Although I haven't done enough research to see if keto is a legitimate diet, my opinion on it is that if you don't do any form of exercise eating fat is fine, but as a runner i'm not comfortable with eating fat while i run
i'm a junk food vegan, but i managed to train for a marathon and lose weight (went from 30% body fat to 25% body fat).... I'm not fast but my next goal is to get a sub 1:45min half marathon.... your video has motivated me to clean up my diet to get to 20% body fat.... also can you tell me what you eat in a day? I'm looking at eating a lot of oats, berries and fruit, beans, whole grain bread, potatoes, veggies and greens..... but i'm worried that if i get too restrictive I can't stick to it.... how often to you eat something unhealthy? do you worry about sugar?
Weight training and gym as you said are mainly to address injuries/imbalances, I found the more muscles I build the slower I get on my 5k up words... I can hold my form better for longer though but still brings down my time. As for fat (red meat and poultry) is a huge factor I think in slowing us down Vs a whole foods plant based diet, however I wanted to know your personal take on fish? Wild salmon for instance or sardines ? That sort of oily fish? It's super low in processed fat, especially if roasted Vs fried or even in the form of sushi/sashimi?
Dietary fat doesn't result in body fat. Dietary carbs, on the other hand ... As was said at the outset, though, not all carbs are created equally. Regardless, I've been told that if a person is going to have animal protein the night before a race, lean fish is a good way to go. it's more easily digestible than red meat or poultry, so you'll get the benefit of the protein without having to worry about your digestive system being more active than you want it to be when you are competing.
There is no one diet that works for everyone! It depends on what you do in life, if you don’t run 100 miles then you don’t need carbs for energy. I think eating to much fruit/veggies is not a good idea everything in moderation. Balance is key but it all depends on your goals and what you do in life physically. The body is fantastic in that it tells you what is going on most of the time externally, for instance if you eat too much sugar you get acne Vo2max :)
Another awesome training talk, thanks for the video this is something I'm very interested in. Also, that hoka sweater is saweet!!!! Any idea if you can buy it?
![Felix "Unfair" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/Oswujxm2Ag0/mqdefault.jpg)
A Whole Foods Plant Based lifestyle (not a diet) has absolutely been the magic bullet for my wife and I. In the last 2 years, she has lost 80 lbs. and I've lost 45. It has also allowed us to get off ALL medications (blood pressure, cholesterol). I'm almost 50 and I can honestly say I feel far better than when I was in my 20's. Amazing athletic performance, quicker recovery, anti-inflammatory, just to name a few benefits. It has been the best 2 years of our life and we're looking forward to many more decades of healthy, disease free living. Thanks for all you do Sage...really enjoy your videos.
Rob Tackett my family story is almost identical vegaism Rocks
It was the complete contrary for me, as soon as I started to eat mostly protein and cut down on the carbs I felt like I had more energy, less bloating, less inflammation, gained 5lbs of muscle in 3 months whilst running 10 miles every other day.
Same here whole food
It has been a disaster for me, I lost weight but muscles too, was foggy and deficient in necessary nutriments. I am now in the shape of my life eating quality and nutritious animal proteins.
You said "I don't hold back on beer" and you have a new subscriber.
Same.
I really wanna hear more about Sage's beer intake. Loved that statement too but it's a little vague. As much as he runs, he probably doesn't have to hold back on beer at all. But what about us mere mortals??
How can I agree with every single thing you say? To me your opinion is just so reasonable, backed by both personal experience and evidence from research. Thank you for trying to convince the world of this, we need more RUclipsrs like you
I totally agree with you about the way we should eat. I used to eat alot of meat but I cut back most of it and feel really good about it. I also ran my fastest marathon this year. I think you played an essential part in this because of all the great tips you give in your talks. Plus, it is very motivating to watch you. So, thank you so much. I ran a sub 3h marathon which was my big goal. :)
Great advice, and I happen to have been following it for more than a year now and have gotten progressively stronger and leaner despite being a beginner runner and having ran very moderately for the past year. Recently I started training for a marathon and I can already see how much progress I made specifically thanks to a whole food plant based diet- being able to go on my long runs with minimal hydration and food on me, great digestions which allows me to feel light and ready to go whenever, great sleep and rest in general which allows me to wake up at 5:30 to run and be ready to do the same the next day are just some of the benefits.
I like the video series, honest and no nonsense, I'm a runner and a vegetarian, all my gym buddies (only few of them run) ask me about soreness and muscle aches, I tell them that I don't have such things and I credit my diet for that, first thing after my daily run is a power smoothie at home (Kale, Spinach, 1 frozen banana, whole bunch of frozen pineapple chunks, protein powder, and couple of oranges) for me it work great and it serves as breakfast and lunch, 23 Lbs down since Xmas.
this is the best athlete adviser i find on youtube thanks man!
Nice topic.. hope you will also discuss how quality and quantity of sleep could affect running performance.. all the best Sage..
+Johnny Challoy Jr. Its weird. I got 6 hours and got a pr in the 800, but 10 hours and i can't finish a workout
+The Anti-social-Socialist nice one.. All the best!
You can't think of that yourself .. ? less/bad quality sleep is less/bad performance.
Bit more to it than that, it's a huge research topic!
This video made me so happy. I've been vegetarian for 7 years and often eat vegan so yay to everything you said!
Hey Sage really appreciate the metric conversions during your talks including min/km paces etc. thanks mate
Sage, let me share a 12 month experiment with you. I wasn't happy with my physical self, way too much business travel circling the globe and infrequent runs. I also did not fit the normal mold for a distance runner, because I was also into power-lifting. I had let myself get to 250 lbs and struggled to run an 8 min mile. So on my 46th birthday I made a promise that by my next birthday I would be back into good form. I went on a modified Atkins diet. I only ate good fats (mostly vegetable), a good mix of proteins (meat and veg) and only complex carbs. My travel still made it hard to work out consistently, but I did what I could. On my 47th birthday I weighed 217 lbs and my present to myself was to run 10K in the steep hills and to kayak from below my house to the damn and back ~ 50 miles non-stop. I averaged 6:43 per mile running and killed the rowing. I was spent, but happy. My blood chemistry was the best it had been in years (no issues). The point I hope to make is that I found a diet that worked for me that was doable given my travel schedule and it was a healthy diet not fixated on any of the pure diets. I think people get to hung up on arguing which diet is best and most are better off finding something that works for them and sticking to it.
Great running!
That is impeccable, I weigh 215 at 26 years old, and on my best day a 6:43 would be a tough ask for my 5K, let alone 10K… i think my best recorded is only like 6:52
@@garrettbaratheon567 I ran track in high school and continued running for life. With some training, you will be how surprised how quickly you can improve your numbers. Unfortunately there are no short cuts - you have to do the work. Its as much a mental game as it is physical. Good luck with your running.
Great video. Whole foods plant based diet for the win!
Oops, this comment was meant for your other video, on race weight and diet.
I have much respect for you. I found your chanel in January and I've been binge watching your videos ever since and I love how you're not vegan yet are not afraid to promote the lifestyle. I'd be interested in seeing a series of you doing a 3-6 month vegan challenge and seeing if you find a difference in your performance.
he eats vegan 99% of the time
Most people can do something "99% of the time" when they have that other 1% to fall back on.
Love this video! Thank you!!! I am following a whole food vegan diet now. Been doing it for 1 month. Curious to see if it helps my running (and cycling) over this next year. So far I love it!
@Patrick How has your diet been in the last 3 years, are you still on a whole food vegan diet?
@@yosefjames5260 the vegan diet didn't work for me. After 10months I ended up feeling very weak and with low iron. I also got injured (which may or may not be related), and I have never had an overuse injury before or after. Now I eat whole foods but not vegan. I stay way from processed stuff, no sugar, no alcohol. For me, this is the best diet.
@@pblair12 Take a look at the Endurance Diet by Matt Fitzgerald. (He wrote the book on 80/20 running)
He mentions how most of the elite endurance athletes don't usually eliminate any food groups and have carb-heavy diets (60-80% of caloric intake)
I'm learning a lot from him. Thankfully I never went on a vegan diet but I tend to agree with you! Take care friend, hope that helps.
So glad you're advocating a plant based whole food diet. So many trainers keep telling me to consume whey protein but under a plant based diet my body has leaned out, and my race time has improved immensely, and I feel really good.
Could you do an updated video? This was really insightful and would love to see how/if you've changed your stance over the years! Trying to get to racing weight here hahah
Ya an updated video would be great! Wonder if he still agrees with this advice, esp the lack of weightlifting (seems even elite runners are ensuring adequate weight training, cross training not just running these days)
Maybe a talk about the sport of distance running for young athletes like teens doing marathons and stuff like that
+Lincoln Williams yeah, great idea ... would help us young motivated runners ;)
I'd love to hear Sages tips on that, balancing school and distance running is a killer haha
Very good talk, Sage. Thanks for touching base on how the long run plays an important part in the diet choices we make today. Maybe in future talk about beer!
awesome info! i have always love eating and that made me lose weight super hard, tried a lot of diets and exercises along with it, but what made it possible was agoge diet. it changed my life. its always about the right diet for u
I used to love eating 🥣 also until I became diabetic 3 months ago
Not sure if you still see these comments after 4 years. However, if you stumble across this I would like to address your theories. First off I would like to say that pre ketogenic diet I ran a 3:07 marathon aiming for sub 3. Easy runs under 147bpm were 8 min. You are 100% correct regarding the ketogenic diets i have felt the pain in my kidneys from proteins. I will also say that to keep under 147bpm my easy pace is now 10:00 and at times I still climb to 160 on accident. What is more noticeable is just how quickly my heart will spike. Small short hills will cause my heart to spike to10-15bpm very quick. I will say that it is hot out. There are studies that show high fat diet will absolutely increase hr, especially in summer. ketogenic will make you loose weight I have dropped 12 pounds in one month and I couldn’t crack a 4hr marathon now. I doubt I could make it, I can’t get passed 7mile easy without walking to stay In aerobic. Also to show that I’m not crazy. My marathon pace is approx 6:52-7:00min at 163bpm. I did a 1.5mile run at MP and hit 194bpm. I’ve never hit that in an all out sprint or any race for that matter and my chest was so sore for days.
Stop writing essays
Good topic, specially for new people who want go vegan, but are not sure that will influence their results ( especially in sports)
Your a very good example for plant based diet and running performance.
I am loving these talks and your desire to talk about a whole-foods plant based diet. Diet IS controversial but the world needs to hear this. It's best for our health, the planet, & the animals. How often do you get a win win win?
So you count all the habitat that is lost because of plant agriculture - and the animals killed in the course of the farming process - as a win?
Educate yourself. Animal based protein is a hugely inefficient way to feed people. It takes 2500 gallons of water, 12 lbs of grain, and 1 gallon of fuel to produce just 1 lb. of beef. Just think how many people we could feed by growing food for people instead of animals.
@@robtackett8112 so true!
Awesome talk! Very glad to hear all that truth that very often gets shaded by marketing bullshit... Thanks Sage! Great video!!!
thanks sage! your point about muscle mass helping to prevent injury (e.g. stress fractures) was something i'd not thought about before ... i'm often plagued by the thought that if i only got lighter i'd get faster (i'm 5'9" and about 137 lbs.), but maybe i would be upping the potential for physical breakdown. so i appreciate this counterposition!
I tend to gain weight when running consistently because I'm always hungry and eat a lot
This is the best explanation I have ever come across for why you should eat a plant based diet - makes me really want to try it
Please post an updated video. A lot has changed over the years.
It is almost 2025 now. This video was from 2015
I'm 6ft 2 and weigh less than 130lbs and bmi (though as said not always accurate) is 17. Therefore I'm very skinny but light.
They work hard - east africans already. I heard they run 7 miles one way on an average to school ...thats crazy good foundation at that tender age, plus they eat non processed food, run on high altitude and mostly live on farm...
and they got good strong genetics... and their nations have races as a national sport. They eat, sleep, breathe running. Native mexicans are good as well and have great genetics and altitude, but they better use their skills to play futbol or boxing. They dont start running until 23, 24, when is already too late.
@That One haha same
Yeah it's the right combination of nature and nurture.
I really enjoy your channel! Keep up the good work!
1.8 meters
+Tyler Durden thanks for the catch! (I can't do math anymore)
Vo2maxProductions Thanks for the vids!
Love your knowledge and discussions! Thank you for sharing this publicly.
I'ma need a 4 hour long cut of the intro music to get me through a marathon
30 minutes of weight training a week has shown an increase of 40-100% performance in top cross country skier's endurance. I do not doubt this could easily apply to an endurance runner. Now, of course, for a runner, it would be not make sense to try to bulk, especially on the upper body, but you can train strength without bulking up. And strength training for the lower body can have a direct relation with increasing endurance. It will allow you can go faster, longer because your muscles will be working at a lower percentage of their maximum effort. I would recommend checking out Steve House and Scott Johnston's new book Training for the New Alpinism: Training for the Climber as Athlete. Although not running, alpinism is an endurance sport and this book is filled with very modern knowledge on training endurance, whether you are training for a 2 hour event or a 48 hour event. I urge you to at least research this yourself and if you feel it could be beneficial, maybe try it out and let us all know how it works. Thanks for all your videos!!!
Years ago I won a weight loss competition with a 20% loss using the Atkins diet, but somehow I was actually losing energy. The Community College I was attending was on a plateau with the parking lot at the bottom, and it actually became more and more strenuous for me to climb the stairs every day while I was losing weight. I'll be subscribing and sharing your channel for others I know that need to gain weight.
Thank you so much for taking a different stance towards this topic. The whole point is to eat more whole plant foods. I hate that the industries constantly throw Protein as the solution to everything. I find that of you fuel the body right, it spares the use of protein by using Carbs for energy. As long as you are not starving yourself and eating whole plant foods, your protein intake will be consistent.
your protein make be "consistent", but it may not be adequate.
VinylUnboxings Yeah because there is obviously a protein problem in America! Please show these studies of adequate protein and how it is possible to go below this with a whole food plant based diet.
+VinylUnboxings It is impossible to not get enough protein when you eat enough calories from of a variety of whole plant foods. Protein recommendations from the WHO, CDC, NIH vary between 5-10% of calories from protein. Most fruits have 2.5-8% calories from protein. Pears and apples are about 2.5%. Grapes are 3.8%. Bananas are 5%. Watermelon is 8%. Tomatoes are 20%. Rice is 8-10% depending on variety. Corn is about 10%. Potatoes are about 11%. Carrots are about 9%. Oatmeal is 15%. Beans range from about 22-33% depending on variety. Broccoli and kale are both about 33%. Lettuce is 40%. Spinach is over 50%.
BG Nelson He already knew this. People are just trying to push the already overblown myth.
+BG Nelson Are you talking protein or carbs? Tomatoes have around 1% protein and spinach has about 3%.
I LOVE your intro music... it's absolutely amazing.
Thank you Sage for being so honest and helping with all your experience.
Thanks! I'm transitioning to wfpb and your talk was reassuring! This is Rob Powells wifey!
It takes a lot more oxygen to burn fat than it does to burn glucose for energy. The result of that is a significantly higher heart rate at a given pace.
Sage, I have learned a great deal from your videos on running and thank you so much. On this one here I am not sure you answer the question how to lose fat while running. As I understand the topic, to burn fat you've got to keep your glycogen storage a bit low. Not depleted as in Atkins and keto, cause then you want be able to perform during training, but low so that incoming carbs don't get converted to fat but just replenish glycogen. Only with low carbs, and of course high glycemic index carbs, you can burn fat. Also when doing intervals you deplete glycogen during sprints and burn fat during recoveries. Also very efficient. That's my contribution. Good luck with all your endeavors. You've been very inspirational because of your dedication.
Ketogenic diet leading to a high risk of type-2 diabetes? Type-2 diabetes depends entirely on having high insulin resistance which stops your body from reducing blood sugar levels and chronically high insulin levels. This leads to your body being opposed to breaking down fat (insulin is a storage hormone) and other health defects (e.g. blindness) from very high blood sugar levels. How can eating predominantly fat which induces almost zero insulin response lead to developing insulin resistance? I thumbed up this video because it seems like you have a lot of insight & knowledge into running but it doesn't sound like ketosis is one of your areas of expertise.
Nice video, I'm doing my first half marathon at the end of February so I'm going through some of your videos and getting clued up,, Thanks!
Men should be at about 9-10% BF. Anything lower than that for any length of time and you end up burning muscle.
Good discussion. You are certainly right about one thing and that is adding more upper body muscle doesn't make you a better runner. Gaining 20 lbs through calisthenics training has added at least 2 minutes to my 5k time.
Great video, good way of speaking your opinion without an attitude, I'm always harassed about my way of eating but it works for me. I'm at least 9 years in low carb.. typically less than 50g a day, in ketosis probably 95 percent of those years. I eat lots of salad/vegetables, lots of meats/cheeses as well. I don't watch my calories and maintain 175lb's at 6ft tall, and now 45 years old(was 225 or more most of my late 20's/early 30's). Consistently run 30-35 a week these days for the most part..but have ran somewhat regularly over the last 20 years . Recent blood work is good too. This way of eating works great for me.. these days it's getting easier since more people are doing it now and there are more options(ie cauliflower recipes, plethora of fast food options.. etc).
It is just a different point of view when it comes to diet. Just look at runners like Timothy Olson. The comments made by many of the viewers saying that "it is scientifically been proven that the vegan diet is better" is just not true. There are many studies that show that the Paleo or Atkin is the better diet. I don't think that one claims that either one is better than the other. People are different, and different bodies react differently to the same type of diet. What could be great for one person, may not be such for another. Thank you Sage for sharing your opinion.
I’m also concerned that if I have to work late or let’s say it’s winter and I can’t exercise and burn the same amount of calories I will put back on the weight. And it sucks it seems like my body puts on weight “fat easy but fights we for so long to loss weight shit I feel like for me to get lean is almost starve myself
Excellent video. What a lot of people don't understand is that a lot of the research supporting whole foods plant based diets is backed by peer-reviewed medical journals, whereas all the Atkins and Paleo research isn't. It's a lot of writers writing books to make money and misinterpreting science.
And a lot of people choose to ignore the evidence that a keto diet is just fine for endurance athletes as well, because they disagree with it.
seeing you and hearing you makes me relaxed! ❤️
there is so much misinformation on the internet theses days. But what I love about your video is that you are knowledgable. very interesting.
Good talk! On the big muscle thing, I've noticed sprinters, like Usain Bolt, are pretty big, jacked looking folks. I guess they need it and use it for explosive short-term power.
Thanks for that vid! Totally on board with WFPB diet.
Solid, common sense advice. Sage nails it on this one.
I have spent months studying weight loss and found an awesome resource at Triple trim formula (check it out on google)
Thanks. My friends often talk about weight loss blah blah blah, I did it before, I'll do it again. of course they do not understand sustainable weight loss
Great video, great philosophy. For women, I find it's pretty essential to stay above 15% body fat. Most women will run into problems at anything lower than that!
A lot of good advice. Good video.
12:05 I totally agree with you... low carb and high protein/fat diets aren't the best performance wise especially for runners. I'm a high school sophomore trying to burn off some extra fat and lean down, so I tried IIFYM (1 gram protein per pound of bodyweight, 138, 57g fat, 245g carbs) it worked well, but temporarily wreaked havoc on my training within days. I couldn't last through 2 600's, or any high intensity training whatsoever. Currently going through a rough time with food. Anyways, love the video
On a side note, IIFYM isn't BAD, it's just not optimal for athletes especially those getting into competition
I love these videos, I used to run a lot and compete in triathlons. I used kyto to get my weight down then moved to a more stable diet. Maybe you could talk about goal setting for people over weight and getting back into it. Running at 190lbs is much better than 210 on a 5'10 frame.
I would love to be a few kilos less! - I run 10 km in 36 minutes / HM in 1:20 / Marathon 2:55 - I'm 76 kilos "Age 43" and next to most runners I'm on the large side! Great video BTW!
+Martin D Those are great times.
Gosh I would love to have your times!
+Martin D whats your height? i also weigh 76kg @ 1,80m ... pr'd 34:30 this year
+Infest90 34:30! - nice! - I'm 178 cm :)
+Wade Humeniuk Thank you :)
Bang on target! Sound reasoning - love it!
Thanks Sage... it was so funny that I was talking to my wife about how I need to drive down my BMI to pick up my speed and help my endurance
Hi Sage, would be great to get an updated version of this video please? If you think anything has changed?
Please make videos about “How to run long distance more than 50 mile, without injury” or pre required training or building body stamina, etc. it’s nice topic and I like the analysis.
I guess it depends on what you consider an injury. If you want to run the long races, a great deal is coping with discomfort.
So, let me undestand. I eat a lot of greens, beans, rice, chicken meat, fish, fruits and drinking around 2,5 to 3,5 liters of water. And i do excesrise 3 times a week for about 1 hour and 15 minutes. 30 minutes of running at around 9-10km/h and the rest is just training with my own body weight to burn body fat i am not trying to build muscles. Now, the problem is, in 4 weeks of doing this every single day i lost 1kg. And my daily intake is under 2k cal. 1700-1900 cal. I started at 85kg and now i am at 84kg, but a lot of it is fat, belly fat for the most. Now, i am trying to get rid of it but it does not work, not at all from what i see. Oh, and i am 186 cm tall. Could someone give me a reasonable explanation?
I think you need to do stomach exercises and other exercises that target your stomach, that is generally the most stubborn fat imo.
Love the channel. Keep inspiring and keep creating.
Sage advice!! :) Thanks! keep 'em coming!!!
Great talk! All about the plant-based lifestyle!
Thanks for your video, very informative 💪🏾💪🏾
5'11 is exactly 180.3cm. 5'10 is 177.8cm. what u said 156cm equals 5'1
Great points about weight training...I like training the "big 3" (Squat, Deadlift and Bench Press), but I think its hindering my running (my pecs are growing insanely huge). But I have found an improvement in my lower back strength from the heavy Deadlifts and Squats...on long runs.
A request and a comment...... we need a video on specific recipes!!! Sage, I'd love to get more vegetarian... can you please do a video of some of your common home- made creations???? :) I really agree with your comments on weight training... one exception though, would be, I know for me, it' s been really beneficial to do exercises focuses on the posterior chain - hams, glutes, low back, and calves....... dead lifts really make my lower back feel better.....
Great video! Was plant based a couple years ago. Lost 20lbs and ran marathon. Got off the diet and gained it back:( Am going back on plants and look forward to getting in peak fitness again. Thank you for inspiration!
I have been a runner for about 30 years and I eat Pretty much whatever I what.
Well done m8
You nailed it. When people watch what they eat, Juice diet, paleo, atkins, whatever, they lose weight because they stopped eating processed crap
Carbs are key for any sport
really enjoyed and appreciate this video!
Actually eating a lot of fat doesn't make you fat. It's the excess carbs that metabolize into glucose and get stored as fat.
good info...its funny, but as they say, truth is truth...what you say, and how you say it speaks volumes on you living the life, vs talking about it.
I hate the word "diet". The word diet means to deprive yourself. People need to simply switch to healthy living. The key to successful weight loss and KEEPING IT OFF is to find healthy things that you love to eat.
Jacob Snyder that's not what diet means. 😴
Keto works way better for me than plant based. I would be hungry all the time as a vegetarian. I have way more stamina on keto and am enjoying running way more. Yes I got hella skinny on plant based, but it was not sustainable for me physically.
I need your help. I want the body look that your collage picture in the thumbnail shows. I’m a guy 5ft 9” I was 215 now I’m 175. I work a lot but I slowly cut down calories I have now been working out 2-3 days a week weight lifting at a fast pass to tighten and sculpt my body I want to be lean but somewhat cut I have increased my jogging miles and I’m stuck at 175lbs. I can’t cut down on calories anymore and I don’t have anymore time that what I’m giving now I did eat some vegan processed foods and fried foods now I’m high carb mostly vegetarian so that I can eat more but have less calories how can I get down to 150lbs please help me out thank you
great talk. i liked in particular your comments on carbs. though as a european this was a little funny for me as well. many americans just drink and eat so many refined sugars it is stunning.
like someone else asked, i would also like to hear from you, sage, what you think about fish as part of a healthy diet.
+axlrosea675 since he doesn't eat fish, I'm gonna guess he thinks it's not part of a healthy diet. Just like I do.
jeff0516161 and why do you think that?
great stuff! your channel's awesome. might buy your program(s) but am training for military fitness, so weighted runs & beep test. your programs aren't really targeted to that i don't think
Another great vid bro
Great video ... I'm on a running-pause ... runner's knee ... have to strenghten my core, legs, doing fysio ... need more stability or the issue will return.
Thanks for making these videos, but we have to take into account the different body types ecto/meso/endo. David Goggins is an animal in the running game yet his diet mainly consist of lean meats and vegetables. You have to find what works for yourself.
PLEASE, take this advice from me. DO NOT OVERDO THIS. Get enough protein and don't cut calories too much. Some days I would end the day with 7 miles running but only 500 calories consumed, and muuscles got so small and weak it was tiring just to walk.
GREAT video. Appreciated how you emphasized that plant based diets aren't simply good for athletic performance but for overall health. Thanks for posting.
Great video! Super helpful!
Thanks for Sharing, Sage.
Cheers, 🍻👊
I enjoy your videos, but I beg you to get a better mic. It's not expensive to dramatically improve the audio quality of your videos. Also any good editing software can clean up the audio as well.
Otherwise, excellent work
Although I haven't done enough research to see if keto is a legitimate diet, my opinion on it is that if you don't do any form of exercise eating fat is fine, but as a runner i'm not comfortable with eating fat while i run
i'm a junk food vegan, but i managed to train for a marathon and lose weight (went from 30% body fat to 25% body fat).... I'm not fast but my next goal is to get a sub 1:45min half marathon.... your video has motivated me to clean up my diet to get to 20% body fat.... also can you tell me what you eat in a day? I'm looking at eating a lot of oats, berries and fruit, beans, whole grain bread, potatoes, veggies and greens..... but i'm worried that if i get too restrictive I can't stick to it.... how often to you eat something unhealthy? do you worry about sugar?
Weight training and gym as you said are mainly to address injuries/imbalances, I found the more muscles I build the slower I get on my 5k up words... I can hold my form better for longer though but still brings down my time.
As for fat (red meat and poultry) is a huge factor I think in slowing us down Vs a whole foods plant based diet, however I wanted to know your personal take on fish? Wild salmon for instance or sardines ? That sort of oily fish? It's super low in processed fat, especially if roasted Vs fried or even in the form of sushi/sashimi?
Dietary fat doesn't result in body fat. Dietary carbs, on the other hand ...
As was said at the outset, though, not all carbs are created equally.
Regardless, I've been told that if a person is going to have animal protein the night before a race, lean fish is a good way to go. it's more easily digestible than red meat or poultry, so you'll get the benefit of the protein without having to worry about your digestive system being more active than you want it to be when you are competing.
There is no one diet that works for everyone! It depends on what you do in life, if you don’t run 100 miles then you don’t need carbs for energy. I think eating to much fruit/veggies is not a good idea everything in moderation. Balance is key but it all depends on your goals and what you do in life physically. The body is fantastic in that it tells you what is going on most of the time externally, for instance if you eat too much sugar you get acne Vo2max :)
Another awesome training talk, thanks for the video this is something I'm very interested in. Also, that hoka sweater is saweet!!!! Any idea if you can buy it?
I agree to the bmi thing. I'm called skinny all the time. I'm 5ft 11in and weigh 185 pounds.
If i weighed 145 pounds i would be 14 min 5k