Published February 2022 on YouTube

How to Build STRENGTH and PERFORM on PLANTS: Simon Hill | Rich Roll Podcast

1. Intro

Simon Hill shares practical tips and evidence-based insights on adopting a plant-based diet, debunking nutrition myths, and optimizing health and performance through plant-based nutrition. This episode provides actionable takeaways for anyone looking to level up their plate.+

2. Simon's Back for Part 2!

Simon Hill joins Rich Roll for a focused discussion on setting yourself up for success with a plant-based diet. They share insights and key statements for those already eating a plant-based diet or looking to adopt one.+

3. Common Blind Spots

Simon Hill discusses common blind spots when transitioning to a plant-based diet, including understanding what to replace animal foods with, the difference in calorie density, and the importance of being aware of specific nutrients for optimal health.+

4. Nutrients of Focus

Essential Nutrients:Simon Hill discusses the importance of certain nutrients, highlighting that nutritional gaps are not uncommon and fortification and supplementation have been used for years. He emphasizes the need to understand which nutrients can be obtained through diet and which may require supplementation for optimal health outcomes.Show transcript +
Supplementation Options:Simon Hill discusses the different options for supplementation, including multivitamins and personalized supplements, for individuals following a plant-based diet.+

5. B12

Simon Hill discusses the different types of B Twelve supplements and recommends cyanocobalamin based on scientific studies, while mentioning instances where methylcobalamin may be better. He also emphasizes the importance of laboratory tests to monitor B Twelve levels and suggests requesting the MMA test if serum B Twelve levels are towards the lower end of the normal range.+

6. Vitamin D

Vitamin D Facts:Learn about the different types of vitamin D, the importance of sun exposure, and when supplementation may be necessary. Simon explains how sun exposure and skin pigmentation can affect vitamin D levels, and offers advice on supplementation for those with limited sun exposure.+
Vitamin D Supplementation:Simon Hill discusses his reluctance to recommend specific brands for supplementation but offers a PDF guide. He also advises against mega dosing without physician guidance and explains the time it takes to restore nutrient balance after deficiency.+

7. Iodine

Essential Iodine:Discover the importance of iodine in regulating metabolism and how pescatarians, vegetarians, and vegans may have lower iodine levels. Learn about the top food sources of iodine, including seaweed, and find out how much iodine you need to meet your daily requirements.+
Iodine Deficiency Solutions:Discover the various options to combat iodine deficiency, including swapping traditional salt for low salt, using iodized salt, or taking an iodine supplement. Learn how these options can help maintain healthy blood pressure and reduce the risk of deficiency, especially on a plant-based diet.+

8. Ad Break

Discover the power of nutrition and how it can transform your life. Learn about the Plant Power Meal Planner, an all-in-one digital platform that provides access to customizable, delicious plant-based recipes and nutrition coaches. Take advantage of the limited-time offer for $10 off an annual membership.+

9. Calcium & Maintaining Bone Density

Fueling Strong Bones:Simon Hill discusses the importance of exercise, both impact and resistance training, in maintaining strong bones. He emphasizes that calcium is just one piece of the puzzle and that dark leafy greens can be a good source. Cycling and swimming, while great for cardiovascular health, do not provide the same bone-loading benefits as impact exercises.+
Preventing Osteoporosis:Simon Hill discusses the importance of calcium in preventing osteoporosis and recommends adding a plant-based milk fortified with calcium to ensure a sufficient intake. He also highlights the role of vitamin D and protein in maintaining bone health.+

10. Iron

Iron Absorption:Learn about the differences between plant-based and animal-based iron, the absorption rates of heme and non heme iron, and the importance of iron for both plant-based and omnivorous diets.+
Enhancing Iron Absorption:Simon Hill discusses the factors that affect iron absorption and shares strategies to enhance absorption, including pairing iron-rich foods with vitamin C sources and using onion and garlic in cooking. Rich Roll shares a personal habit of keeping pumpkin seeds and vitamin C-rich fruit as a go-to snack for maintaining iron levels.+

11. Selenium

Discover the importance of selenium for thyroid health and how easy it is to incorporate into a plant-based diet. Learn how just a few Brazil nuts a day can ensure adequate selenium intake and potentially impact testosterone production.+

12. Zinc

Discover the crucial role of zinc in immune system function and overall health. Learn about the best food sources of zinc and how to ensure you're getting enough in your diet.+

13. Optimal Plant-Based Diet

Optimal Plant-Based Diet:Learn about the importance of optimizing a plant-based diet and how to choose healthy analogs. Simon Hill shares insights on what to look for on product labels, including sodium, fiber, and saturated fat content.+
Plant-Based Meat Study:More data is needed on the ingredients used in plant-based meat products, but a recent study showed promising results in reducing cardiovascular disease risk factors such as TMAO and LDL cholesterol.+
The Impact of Plant-Based Alternatives:Simon and Rich discuss the role of plant-based alternatives in a whole food, plant-based diet, addressing concerns about GMOs and emulsifiers. They highlight the potential positive impact of incorporating these alternatives into one's diet, while emphasizing the importance of ongoing research and accountability for companies to improve their products.+
The Future of Plant-Based Alternatives:Rich and Simon discuss the accountability of plant-based alternatives, the importance of healthier options, and the need for sustainable production methods. They highlight the potential of these alternatives to transition people to a more plant-oriented diet and their positive impact on the environment.+

14. Plant-Based Diet Tips

Learn how to increase fiber intake gradually for a comfortable transition to a plant-based diet. Discover the benefits of pressure cookers for preparing legumes and reducing gas production.+

15. Gut Health Insights

Simon Hill and Rich Roll discuss the importance of a diverse microbiome and how polyphenols can contribute to gut health. They explore the potential benefits of increasing polyphenol intake before ramping up fiber for those with gut permeability issues. The Sonnenbergs, renowned experts in the field, are mentioned as valuable resources for further understanding the microbiome.+

16. Debunking Lectin Fear

Simon Hill dispels the fear surrounding lectins in legumes, emphasizing that the dose makes the poison. He highlights the observational data showing legumes as a key component of the diets of people who live the longest, and how randomized controlled trials demonstrate their ability to improve biomarkers of disease. Rich Roll and Simon discuss the importance of properly preparing legumes and the benefits they offer, ultimately putting to rest the lectin fear.+

17. Animal Protein vs Plant Protein

Plant vs. Animal Protein:Simon and Rich discuss the misconception that plant-based foods lack essential amino acids and explain how our bodies utilize protein from different sources. They emphasize the importance of getting enough essential amino acids in our diet and debunk the myth that a plant-based diet hinders protein production.+
Maximizing Plant-Based Protein:Simon Hill discusses the importance of consuming diverse protein-rich plant foods, including legumes, nuts, and seeds, to meet essential amino acid requirements. He also highlights the benefits of increasing protein intake for athletes and individuals over 50 to support lean muscle and longevity. The conversation addresses the misconception that animal protein is superior and explores the logical basis for that argument.+
Building Lean Muscle:Simon and Rich discuss the trade-offs between building lean muscle with animal products versus plant-based products, emphasizing the importance of considering long-term health outcomes and longevity. They delve into the differences in amino acid concentration and activation of mTOR, highlighting the need for careful planning on the plant-based side.+
Plant-Based Diet Gains:Simon and Rich discuss the potential benefits of adopting a plant-based diet for both performance gains and reducing inflammation. They also mention the ongoing research at Stanford University on the effects of a plant-based diet on strength and endurance.+

18. Nitrates Unveiled

Nitrates and Health:Discover the fascinating world of nitrates and their impact on our health. Simon and Rich delve into the differences between nitrates found in processed meats versus those in dark leafy greens, and how the food matrix plays a crucial role in their effects on our physiology. Uncover the science behind nitric oxide and its benefits for endothelial cell function, blood flow, and reducing inflammation.+
Boosting Nitric Oxide:Discover how the oral microbiome plays a crucial role in the conversion of nitrates to nitric oxide, and why using certain antimicrobial mouthwashes may hinder this process. Explore the potential impact on blood pressure and the importance of maintaining a healthy oral microbiome.+

19. Boosting Endurance

Boosting Endurance:Rich and Simon discuss the benefits of nitrites and nitrates found in beets and dark leafy greens for boosting endurance during workouts. They explore the science behind these compounds and the optimal timing for consumption.+
Maximizing Performance:Simon and Rich discuss the optimal dosage of nitrates for maximum performance enhancement, with the sweet spot being between 300 to 530 milligrams. They also highlight the importance of focusing on basic foundations like diet and sleep before considering these performance-enhancing strategies.+
Maximizing Nitric Oxide:Rich and Simon discuss the benefits of beetroot and its nitrate content for increasing nitric oxide levels in the body. They explore the effectiveness of beetroot powders as a supplement and the importance of working with a dietitian for professional athletes. The conversation also touches on other supplements like L-citrulline and the need for precursors to boost nitric oxide.+

20. Plant Protein Insights

Plant Protein Powders:Learn about the benefits and considerations of using plant protein powders for athletes, including their convenience and potential impact on muscle growth and performance. Simon Hill shares his minimalist approach to supplements and provides tips on choosing a protein powder with optimal amino acid profiles.+
Plant Protein Options:Simon and Rich discuss the different types of plant protein options available, highlighting the benefits and similarities to whey protein. They also address concerns about absorption and bioavailability, emphasizing the importance of protein serve and leucine content for athletic performance.+
Debunking Protein Myths:Simon Hill discusses the misconception that plant protein requires higher consumption for the same effect as whey protein, emphasizing that as long as the leucine threshold is met, plant-based protein powders are just as effective. He also explains why taking a supplement of amino acids or branch chain amino acids is not as beneficial as consuming a protein powder that provides all essential and nonessential amino acids.+
Optimizing Protein Timing:Simon Hill discusses the importance of timing protein intake throughout the day for optimal muscle growth and recovery. Breaking down protein into multiple meals can result in multiple spikes of muscle protein synthesis, leading to greater overall muscle growth and strength improvement.+

21. Fasted Workouts

Rich and Simon discuss the potential benefits and drawbacks of incorporating fasted workouts into an athlete's routine. While there may be some positive adaptations from a hormesis perspective, it's important to consider the impact on muscle preservation and overall health.+

22. Responsible Supplementation

Rich and Simon discuss responsible supplementation for athletes, focusing on plant-based options and the most effective supplements for performance enhancement. They delve into the benefits of Beta Alanine and its role in increasing power and strength during high-intensity exercise. The conversation also touches on avoiding side effects and the importance of targeted, single-ingredient supplements.+

23. The Power of Creatine

The Power of Creatine:Discover the surprising benefits of creatine beyond muscle growth. Simon and Rich explore the potential impact of creatine on depression and cognition, shedding light on its role in brain health. Dive into the ongoing research and uncover the potential utility of creatine supplementation for vegetarians.+
Creatine and Cognition:Neuroimaging studies reveal that vegetarians and omnivores have the same levels of creatine in their brains, suggesting that neurons synthesize creatine separately. However, when it comes to muscle tissue, vegetarians have lower creatine levels than omnivores. This has led to the belief that vegetarians benefit more from creatine supplementation. A study comparing cognition between vegetarians and omnivores with creatine supplementation showed a significant difference, but it was the omnivores who performed poorly, not the vegetarians. The podcast hosts discuss the possible effects of creatine supplementation on cognition.+
Misinterpretations of Creatine Study:Simon Hill discusses the misinterpretations of a study on vegetarians and creatine supplementation, clarifying that there is no significant reason for vegetarians to supplement with creatine for brain health. He also mentions the need for further research on the effects of creatine on conditions like depression and schizophrenia.+
Boosting Performance:Simon and Rich discuss the benefits of Creatine in increasing ATP production, allowing for greater power and strength during training. They also touch on the potential water retention effects and the safe dosing recommendations for athletes.+

24. To Caffeine or Not?

Coffee and Performance:Discover the impact of caffeine on athletic performance and sleep, as Rich and Simon discuss the love-hate relationship with coffee and its effects on physical capability and restful sleep. Learn about the optimal dose of caffeine for performance enhancement and the potential side effects of excessive consumption.+
Caffeine Dosing:Simon and Rich discuss the optimal dosage of caffeine for performance, the potential drawbacks of high doses, and the positive effects of coffee on cardiovascular and neurodegenerative diseases.+

25. Finding the Right Supplements

Simon and Rich discuss common supplements and debunk misconceptions. They highlight the importance of evidence-based choices and explore the benefits and limitations of popular practices in the fitness world.+

26. Superfoods to Consider

Discover the top performers in the world of superfoods and supplements as Rich and Simon discuss their favorites, including chia seeds, hemp seeds, flax, and more. Learn how to maximize absorption and the potential benefits for endurance athletes.+

27. Plant-Based Milk Insights

Plant-Based Milk Options:Simon and Rich discuss the emerging data on the prebiotic effect of Reishi and the importance of calcium fortification in plant-based milks. They explore the protein content of different alternatives and offer insights on choosing the best option based on dietary needs and flavor preferences.+
Plant-Based Milk Options:Simon and Rich discuss the various plant-based milk options available, including their protein and calcium content, as well as the differences in fat content. They also touch on the benefits of soy milk and the rising popularity of oat milk.+

28. Focus on Whole Grains, Not Refined

The Truth About Grains:Understand the difference between refined and whole grains, and why whole grains are an essential part of a healthy diet. Simon and Rich explain the importance of fiber, antioxidants, and phytochemicals found in whole grains, debunking the misconception that all grains are bad for you.+
Choosing Healthy Grains:Simon Hill explains the confusion around whole grains and refined grains, and provides tips on how to choose healthier bread options.+
Finding Healthy Bread:Simon Hill shares insights on how to identify healthy bread by looking at the carbohydrate to fiber ratio, with a ratio of five to one or better being ideal. He also highlights the importance of the first ingredient and mentions Dr. Greger's recommendation. Rich Roll and Simon discuss the role of whole grain sourdough and sprouted bread as nutritious options.+

29. Plant-Based Diet Tips

Plant-Based Diet Tips:Discover expert tips for modifying your plant-based diet to achieve weight loss and lower cholesterol levels. Learn about the Portfolio diet and its four recommendations, including the benefits of nuts and plant proteins in reducing cholesterol.+
Lowering Cholesterol Naturally:Learn about the four key recommendations for naturally lowering cholesterol, including increasing fruit and vegetable intake and incorporating plant sterols into your diet. These principles can benefit anyone, not just those looking to lower cholesterol.+
Plant-Based Diet Benefits:Simon Hill discusses the benefits of a plant-based diet, including its ability to lower cholesterol and promote weight loss. He emphasizes the importance of understanding calorie density and provides a list of low-calorie dense foods to incorporate into one's diet.+
Healthy Eating Tips:Learn valuable insights from Simon and Rich about controlling your food environment, filling up on low-calorie density foods, and being mindful of hidden calorie bombs in restaurants. Discover how small changes can make a big impact on your overall health and well-being.+

30. Plant-Based Diet Impact

Simon Hill emphasizes the benefits of adopting a plant-exclusive diet for both human health and the well-being of animals. He encourages imperfect progress and highlights the positive impact even small changes can make.+

31. Closing Remarks

Rich expresses gratitude for Simon's care and precision in his work and highlights him as a trustworthy guidepost in the digital space. They discuss the comprehensive nature of Rich's book on plant-based diets and the importance of vetted science. The chapter concludes with a mention of additional resources provided in the show notes for further exploration.+